Brego's Journal

Brego · 03-05-2004, 07:33 PM

Hey guys. I am currently trying to shred some body fat. My goal is to get down to 10%. Along with a clean diet, here is my routine:

Monday: Chest/Tris
Flat Bench Press - 10, 10, 5, 3, 1, 10 (These give me good gains)
Incline DB Bench - 3x10
Decline Bench - 3x10
Flys (or crossovers or dips, I rotate) 3x10
Headbangers- 3x10
Close grip bench - 3x10

Tuesday: Back/Bis
Deadlift - 10, 8, 6, 4
Wide grip Chin ups - 3x10
Cable Rows - 3x10
T-Bar row - 3x10
Preacher Curl - 3x10
Concentration Curl - 3x10

Wednesday: Shoulders
Arnold (or DB Press, I alternate) 3x10
Side Raises - 3x10
Front Raises 3x10
DB Shrugs 3x15
Bent over lateral raises - 3x10

Thursday: Legs
Squat: 10, 8, 6, 4
Leg Press - 3x10
Straight Legged Deadlifts - 3x10
Leg Extension - 3x10
Standing calf raises - 3x20
Seated calf raises - 3x20

Cardio done tues, wed, fri

Abs done twice a week.

Brego · 03-05-2004, 07:37 PM

OK guys, routine got pushed back a day cause some professor here at school died of a heart attack while on the treadmill

Anyways, here was my leg routine for the day:

Squats:
135x10
205x10
225x8
245x6
265x4

Leg Press:
180x10
270x10
430x10
(I really need to up the weight here, I am not pushing myself.)

Straight Legged deadlifts:
135x10
135x10
135x10
(First time I have done these, I did light weight)

Leg extensions:
150x10
160x10
170x10

Seated Calf Raises:
210x20
210x20
210x20

Standing calf raises:
180x20
180x20
180x20

Monday is Chest and Tris!

mariners216 · 03-05-2004, 07:42 PM

good luck, good job with the lifts so far!

Brego · 03-05-2004, 08:30 PM

Question: For someone who is cutting should I do legs for power or do them with reps of 10-12 for cutting? I am not worried about cutting my legs as there is little fat on them it seems. What should I do?

Heisman · 03-05-2004, 10:26 PM

Quote:

Originally posted by Brego
Question: For someone who is cutting should I do legs for power or do them with reps of 10-12 for cutting? I am not worried about cutting my legs as there is little fat on them it seems. What should I do?

Do whatever you want. Cutting is all about diet, not the number of reps.

Brego · 03-06-2004, 01:18 PM

Saturday 3/6

Did some Cardio today. Hamstrings were ANNHILATED from straight legged deadlifts yesterday. Did 22 minutes of cardio for about 2 miles. Did a lot of stretching today to help with the soreness. Looking forward to Monday's workout!

Brego · 03-08-2004, 05:21 PM

Monday 3/8/04

Meal 1 - 10am - Oatmeal and 1 scoop of whey protein w/ 8oz water
Meal 2 - 1230pm - Turkey sandwich on wheat bread, small salad w/ eggs, small cup of grapes
Meal 3 - 3pm - Ham sandwich on wheat bread, handful of cashews
Meal 4 - Post-workout - 530pm - 1 scoop whey protein w/ 8oz water
Meal 5 - 6pm - 1 piece of baked steak, mashed potatoes, peas, large salad
Meal 6 will be later tonight - don't know what it will be

Workout for Monday 3-6
Chest/Tris

Flat Bench - 135x10, 155x10, 185x5, 205x3, 225x3, 135x8
(My bench was up to 280 before a tonsillectomy, and it is coming back VERY slowly. This is hurting my confidence.)

Decline BB Bench - 135x10, 185x10, 195x8

Incline DB Bench - 50x10, 55x9, 60x8

Dips (bodyweight only) 10 first set, 10 second set, 8 third set (was really feeling it in my chest and tris, huge pump)

Close Grip Bench - 95x10, 95x10, 95x10

Skullcrushers - 75x10, 75x10, 75x8

Felt a huge pump today and my chest/tris felt like they were gonna explode.

Abs: 2x50 with 7kg medicine ball
3x10 on cable crunches

Good workout overall. Flat bench press is really hurting my confidence strength wise. It has gone down a lot after surgery. Any comments or suggestions on my workout are welcome!

Heisman · 03-08-2004, 06:02 PM

Is a tonsillectomy where you get your tonsils removed?

Brego · 03-08-2004, 06:14 PM

Quote:

Originally posted by Heisman
Is a tonsillectomy where you get your tonsils removed?

Yes.

Heisman · 03-08-2004, 06:29 PM

When was the surgery?

Brego · 03-08-2004, 06:33 PM

Surgery was January 23. I couldn't lift again for 10 days after that, so I have been lifting since the first week of February or around that time.

Heisman · 03-08-2004, 06:42 PM

Cut out the decline bench, get rid of the set after the 225x3. If everything else goes up, then you really have nothing to worry about.

Brego · 03-08-2004, 06:46 PM

Why cut out decline bench? How will I work that part of my chest?

Heisman · 03-08-2004, 06:53 PM

Quote:

Originally posted by Brego
Why cut out decline bench? How will I work that part of my chest?

Now I see your problem.

Make the dips leaning forward and they will help target your lower chest. You should see far better results.

Also, if you are really concerned about strength, then start doing a strength training routine.

Brego · 03-08-2004, 06:55 PM

I'm not really concentrating on strength, but it still sucks to go from a 280 bench to 225 3 times. What if I cut out dips, should I keep doing decline then?

Brego · 03-09-2004, 08:01 PM

Tuesday 3/9/04

Meal 1: 1030am - 1 scoop whey protein, multivitamin
Meal 2: 12:00 pm - Turkey sandwich w/ whole wheat bread, small salad, 1 cup grapes, an extra piece of wheat bread
Meal 3: 3pm - Ham sandwich, handful of cashews
Meal 4: 530 pm - 1 piece of chicken, 1 cup brown rice, large salad, cup of mixed veggies
Meal 5 - 9pm PWO - 2 scoops whey protein, peanut butter sandwich

Tuesdays workout: Back/Bis

Deadlift: 135x10, 185x10, 185x10
(Only been doing these for 2 weeks. I am still getting used to them. I will up the weight next time.)

Wide grip chin ups (bodyweight) - 170x8, 170x6, 170x5
These are hard. First week I've substituted these for lat pulldowns. Gonna take some work here.

Cable rows - 110x10, 130x10, 140x10

1 arm DB rows - 50x10, 55x10, 60x10

BB curl - 65x10, 75x10, 80x8

Hammer curl - 30x10, 35x10, 40x10

25 minutes of cardio - 310 calories burned.

Shoulders tomorrow.

Heisman · 03-09-2004, 08:07 PM

If you do the dips leaning forward then they will hit your chest very effectively.

Nice workout. Since you just started doing chins, they will probably go up quickly.

Brego · 03-09-2004, 08:42 PM

Heisman - the first time doing chins is it normal to feel like you aren't doing as much for your lats since you can only get a few reps?

Heisman · 03-09-2004, 09:46 PM

Quote:

Originally posted by Brego
Heisman - the first time doing chins is it normal to feel like you aren't doing as much for your lats since you can only get a few reps?

The first time you do ANY exercise it doesn't feel correct. You have yet to get the feel for the chins. Don't worry about it, you've only done them once. You're body isn't used to the movement of them. There is a big difference between pull downs and pull/chin ups. You'll get the hang of it. Trust me. They will probably be a lot easier next time. Also, you might not want to go down all the way since it can be hard on your joints. I would stop a couple inches short of lockout if I were you.

Brego · 03-09-2004, 10:11 PM

I don't go all the way down

I do what you said. BTW, thanks for reading my journal. This will help me keep my progress going and gives me feedback from others!

Brego · 03-10-2004, 05:11 PM

Wednesday 3/10/04

Meal 1: 10 am - Oatmeal w/ 1 scoop of whey protein
Meal 2: 12:15 pm - Grilled hamburger w/ lettuce/tomato (I cheated today) small salad, veggies, canteloupe
Meal 3: 3pm - Turkey sandwich, handful of nuts
Meal 4: Post workout: 2 scoops of whey protein
Meal 5: 6pm - 1 piece of beef, 2 helpings of brown rice mixed w/ cooked veggies, cooked carrots, large salad

Shoulder day

DB Press - 50x10, 60x10, 65x10 (needed help w/ the last 2)
Lateral raises - 20x10, 25x10, 30x10
Rear lateral raises - 20x10, 25x10, 30x10

DB Shrugs - 90x15, 90x15, 90x15
Behind the back BB shrug - 135x20, 185x15, 205x15, 225x14

25 minutes of cardio after workout.

Decent workout overall. Couldn't do much w/ behind the back barbell shrugs because it was tearing my hands apart and I had no straps to go around the bar.

Leg day tomorrow.

Heisman · 03-10-2004, 07:02 PM

Nice workout. You probably shouldn't train to the point where you need help; I would drop the weight a bit or just be happy with 8 reps, since that is enough IMO.

You could buy some lifting gloves if you don't want your hands to get hurt.

Brego · 03-11-2004, 06:03 PM

3-11-04

Meal 1: 10am - 1 Scoop of Whey protein
Meal 2: 12pm - Turkey sandwich on wheat bread, small salad, carrots and celery, 1 serving of brown rice
Meal 3: 330 pm - oatmeal
Meal 4 - post workout - 2 Scoops of whey protein
Meal 5: 6:45 pm - Fish sticks, cottage cheese, canteloupe, 1 serving shells & cheese, water

Leg day

Squats - 135x10, 225x8, 265x6, 275x4
Leg Press - 200x10, 380x10, 430x8
Straight legged deadlifts - 135x10, 185x10, 195x10
Standing calf raises - 180x20, 180x20, 180x20
Seated calf raises - 90x20, 100x20, 105x20

Abs: Decline bench situps - 2x50 w/ 35lb weight on chest
Side crunches - 3x10 with 45lb weight

Heisman · 03-11-2004, 06:08 PM

You went up 10 pounds in squats since last time. Good job.

Brego · 03-11-2004, 08:35 PM

Thanks. Hopefully I can make some gains every couple of weeks. My legs need a lot of work, but I have been hitting them hard lately, and it seems to be paying off.

Brego · 03-12-2004, 01:24 PM

Friday 3-12-04

25 Minutes of cardio today

(I'm on spring break and am sleeping late!)
Meal 1: 11:30am - Cream of wheat unflavored, 1 scoop whey protein
Meal 2: PWO - 1 scoop whey protein, 12 oz water, ham sandwich on wheat bread, 2 hardboiled eggs, 1 medium sized carrot.

All I've had today so far.

Brego · 03-15-2004, 12:58 PM

Monday 3-15-04

Meal 1: Cream of Wheat w/ 1 Scoop whey protein, multivitamin
(Calories - Protein - Carbs - Fat)
270 - 24 - 22- 2.5

Meal 2: PWO - 2 Scoops Optimum Whey Protein, 2 Nutri-Grain bars for carbs
(Calories - Protein - Carbs - Fat)
500 - 50 - 60 - 9

Meal 3: 5pm - Turkey breast sandwich on wheat bread, 1 serving cashews
(Calories - Protein - Carbs - Fat)
417 - 47.3 - 24 - 16.7

Meal 4: 7:15pm - 8oz steak, 1 serving mashed potatoes w/ gravy, 1 serving green beans
(Calories - Protein - Carbs - Fat)
908 - 64.7 - 54.4 - 48.9

Totals - 2095 - 186 - 160 - 77.1

Chest Day

Flat BB Bench - 135x10, 155x8, 205x5, 225x4, 135x10
Incline DB Bench - 50x10, 55x10, 60x8
Leaning forward dips (bodyweight) 3x10
Close Grip Bench - 95x10, 105x10, 115x10
Skullcrushers - 75x10, 85x10, 85x10

Abs: Hanging Leg raises 3xfailure
Side crunches on back extension machine - 3x10 w/ 25lb db in hand

Was this enough exercise for chest and tris today? I cut out decline, but wanna make sure I am doing enough to make gains here.

Heisman · 03-15-2004, 02:51 PM

You are doing enough. However, I would get rid of the last set for chest and add weights to the dips.

Brego · 03-15-2004, 03:58 PM

Are you sure? 3 things for chest and 2 things for tris for the entire week sure doesn't sound like that is enough work for the muscles. I don't wanna shrink and blow away in the wind.

Heisman · 03-15-2004, 04:00 PM

Quote:

Originally posted by Brego
Are you sure? 3 things for chest and 2 things for tris for the entire week sure doesn't sound like that is enough work for the muscles. I don't wanna shrink and blow away in the wind.

It is enough. Eat well and see what happens.