Jays Workout Journal

[jmueller923]

Hello - Fairly new to this site and looking to compete in 2012. Thought I would share my journal to take you through the journey up to the April show in Illinois. My main focus has clearly been my diet as my workouts are good and my lifts are heavy. This will taper off towards comp. time and I'll continue to update my spreadsheet as I get closer. I journal my workouts on paper and do change my split frequently for muscle confusion. Currently I'm at a 6 day split with Sunday off and 3 - 20 minute cardio sessions per week. My starting weight was 215 and I'm down to 187 in about 1.5 months. I've seen my body transform and have been sitting at 187 lbs for the past 2 weeks on the diet described in the spreadsheet. It will change or more cardio will be introduced as the months progress to show time.

Hope you enjoy, thanks for looking!

Contest Diet 2011-2012.xlsx

[jmueller923]

For those of you who don't have Excel, here is my diet plan. All my meals are weighted and I'm currently substituting my lunch with sirloin instead of chicken.

Diet
Monday
4:30 Neurocore Pre-Workout
5:00-6:30 Workout
7:30 Breakfast
8 oz lean beef
3 egg whites, 1 yolk
1 grapefruit
10:00 Mid-Morning
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
12:00 Lunch
8 oz chicken
2 cups of vegitables
2:00 Mid-Afternoon
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
6:00 Dinner
10 oz lean meat (chicken, turkey, fish, beef)
4 cups of salad (lettuce, tomato, carrot, cucumber, green pepper)
2 tbsp vinegar and oil dressing
9:00 Bed
1.5 cups of oatmeal

Tuesday
4:30 Neurocore Pre-Workout
5:00-6:30 Workout
7:30 Breakfast
8 oz lean beef
3 egg whites, 1 yolk
1 grapefruit
10:00 Mid-Morning
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
12:00 Lunch
8 oz chicken
2 cups of vegitables
2:00 Mid-Afternoon
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
6:00 Dinner
10 oz lean meat (chicken, turkey, fish, beef)
4 cups of salad (lettuce, tomato, carrot, cucumber, green pepper)
2 tbsp vinegar and oil dressing

Wednesday
4:30 Neurocore Pre-Workout
5:00-6:30 Workout
7:30 Breakfast
8 oz lean beef
3 egg whites, 1 yolk
1 grapefruit
10:00 Mid-Morning
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
12:00 Lunch
8 oz chicken
2 cups of vegitables
2:00 Mid-Afternoon
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
6:00 Dinner
10 oz lean meat (chicken, turkey, fish, beef)
4 cups of salad (lettuce, tomato, carrot, cucumber, green pepper)
2 tbsp vinegar and oil dressing

Thursday
4:30 Neurocore Pre-Workout
5:00-6:30 Workout
7:30 Breakfast
8 oz lean beef
3 egg whites, 1 yolk
1 grapefruit
10:00 Mid-Morning
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
12:00 Lunch
8 oz chicken
2 cups of vegitables
2:00 Mid-Afternoon
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
6:00 Dinner
10 oz lean meat (chicken, turkey, fish, beef)
4 cups of salad (lettuce, tomato, carrot, cucumber, green pepper)
2 tbsp vinegar and oil dressing
9:00 Bed
1.5 cups of oatmeal

Friday
4:30 Neurocore Pre-Workout
5:00-6:30 Workout
7:30 Breakfast
8 oz lean beef
3 egg whites, 1 yolk
1 grapefruit
10:00 Mid-Morning
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
12:00 Lunch
8 oz chicken
2 cups of vegitables
2:00 Mid-Afternoon
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
6:00 Dinner
10 oz lean meat (chicken, turkey, fish, beef)
4 cups of salad (lettuce, tomato, carrot, cucumber, green pepper)
2 tbsp vinegar and oil dressing

Saturday
4:30 Neurocore Pre-Workout
5:00-6:30 Workout
7:30 Breakfast
8 oz lean beef
3 egg whites, 1 yolk
1 grapefruit
10:00 Mid-Morning
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
12:00 Lunch
8 oz chicken
2 cups of vegitables
2:00 Mid-Afternoon
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
6:00 Dinner
10 oz lean meat (chicken, turkey, fish, beef)
4 cups of salad (lettuce, tomato, carrot, cucumber, green pepper)
2 tbsp vinegar and oil dressing

Sunday
4:30 Neurocore Pre-Workout
5:00-6:30 Workout
7:30 Breakfast
8 oz lean beef
3 egg whites, 1 yolk
1 grapefruit
10:00 Mid-Morning
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
12:00 Lunch
8 oz chicken
2 cups of vegitables
2:00 Mid-Afternoon
Protein Drink - 2 scoops w 1 tbsp heavy whipping cream
6:00 Dinner
10 oz lean meat (chicken, turkey, fish, beef)
4 cups of salad (lettuce, tomato, carrot, cucumber, green pepper)
2 tbsp vinegar and oil dressing

[jmueller923]

New split not in spreadsheet, starting this next week:

Monday

4 sets Flat bench

3 sets Incline Bench

3 sets Cable flies

4 sets pull ups Wide Grip

3 sets narrow Grip Lower Row

3 sets narrow grip pull ups

3 sets revise cable flies



Tuesday

5 sets Squat Heavy hamstring the focus

3 sets Incline Leg Press Heavy

5 sets Hamstring curls w/ super set

20 minutes Cardio



Wednesday

4 sets Bicep curls (Dumbbells) Heavy

3 sets Preacher Curls Heavy

3 sets Cable curls

4 sets Skull Crunchers Heavy

3 sets Cable overhead extensions

3 sets Dips W/ Weights



Thursday

4 sets Shoulder Press Smith Machine

3 sets Arnold Dumbbell Presses

3 sets front raise Dumbbell

3 sets Cable Lat Raises

4 sets Shoulder Shrugs Smith Machine

3 sets Shoulder Shrugs Dumbbell Seated

4 sets Calve raises (Heavy)

3 sets In out upscalve raises



Friday

4 sets Single Bent over Rows

3 sets Wide Grip Pulls Downs

3 sets Reverse Grip Pull Downs

3 Sets Seated cable High Rows

4 Sets Incline Dumbbell bench

3 sets Flat Dumbbell Bench

3 sets Incline Dumbbell Bench

2 sets Pull over’s



Saturday

4 sets Incline leg press lower footing

3 sets dead lift Straight bar

3 sets light higher reps Squat

3 sets Leg extensions w/ Super set

20 minutes of Cardio