well needed jorunal

[sykwitit]

whatsup forum,

spent considerable time acquiring a knowledge base since my previous attempts all resulted in me quitting and yeah once a quitter always a quitter, hopefully this journal can keep me in check...i have all the motivation one can ask for just from the fact that I was seeing a tremendous amount of GAIN, the quitting issue came from other factors (school, work, fast food, partying etc...not expecting a interactive journal but since its on a public stage im opened to any criticism, if anything a good luck comment is really appreciated...stats, training, and etc coming soon

[sykwitit]

ok so I was on a sloppy bulk during the spring and was at 230-235 this past 4th of july...a fatass lifting heavy and eating junk when I found my love for cardio and began cycling and doing 3 to 5 mile runs the rest of the summer til the present, current stats...


age:21
weight:185
height: 6'3
chest: 40
arms: 12
waist: 35
bf %: coming soon


my #1 goal... get shredded and keep cutting and lift light(higher reps 10-12) until i reach my desired low bf% even though I want to be much bulkier, i was thinking about bulking right now but my current bf% is way too high and im afraid a sloppy bulk will haunt me again...goal # 2 (not any time soon) start a clean bulk and lift heavier (concentrated low reps 6-8)

[sykwitit]

Day 1 10/23/06

AM 3 Mile Run in the unforgiving heat

PM Chest 3 sets 10 reps for all bb benchpress, bb incline, bb decline, db flyes

ABS John Basedow Ab Workout # 1 with 500 hanging leg raises for lower abs

[sykwitit]

Day 2 10/24/06 Tuesday

AM Breezy cool morning reduced the suns affect 3 Mile Run

PM Triceps 3 sets 10 reps for all overhead db, db kickbacks,
push down machine

ABS off

[sykwitit]

Day 3 10/24/06 Wednesday

AM 2 Mile Run around a field (2 laps a mile) and going up 12 flights of Stairs
torn ACL made me avoid working out the legs, so im working them out for the first time since a whiiile 4 sets 8 rep for each Leg Press, Hamstring Curls, Quad curls, calves machine

PM ABS 100 crunches on the ab machine + john basedow workout #2

as far as nutrition, ive been eating clean and making sure i dont go above the cal mark i need to maintain

[sykwitit]

Day 4 10/26/06 Thursday

AM Way too sore to do anything.

PM 4 Mile Run

[sykwitit]

Day 5 10/27/06 Friday

AM Off
PM Biceps 3 X 10 21s, db curls, hammer curls, concentrated curls

[sykwitit]

Saturdays 10/28/06 1 Mile Run

[sykwitit]

Day 7 Sunday 10/29/06

AM 3 Mile Run

PM ABS john basedow workout # 3 + 300 hanging leg raises

[sykwitit]

Day 8 Monday 10/30/06

AM 4 Mile Run

PM Back DBPRESS, LAT PULL DOWN, BACK MACHINE 10X3

[sykwitit]

Day 9 tUESday 10/31/06

AM 3 Mile Run

[MISSINGLINK]

Good luck with your plan.

[Lencho]

Good luck with your plan.

x2.

[sykwitit]

much appreciated guys ^

Day 10 Wednesday 11/01/06

AM 3 Mile Treadmill 21min50sec ABS basedow workout #1


AM SHOULDERS db shoulder press, bb front raises, db side raises 8 X 4 ABS 500 hanging leg raises

[sykwitit]

Day 11 Thursday 11/02/06

AM 3 Mile Treadmill + hiit

[sykwitit]

Day 12 Friday 11/03/06


AM hiit on treadmill 10 min

as far as nutrition ive been on a 10 X BODYWEIGHT calorie diet eating lean hopefully it can continue because although my bf% is low, i want it a lil more lower before i start the clean bulk and go into training splits

[sykwitit]

Day 13 Saturday 11/04/06

took it off for birthday

[sykwitit]

Day 1 for splits will begin tomorrow 11/06/06... Monday: Biceps/Chest/Forearms Tuesday: Quads/Hams/Calves Wednesday: Shoulders/Triceps Thursday: Back/Lats/Traps

[sykwitit]

Day 1 11/06/06... Monday Biceps/Chest/Forearms

AM
1db hammer 2db preacher 3bb curls 4db incline bench
1db flyes 2bb bench press 3bb incline 4 db decline
db forearm bench rolls
for the most 3sets 8-10reps great morning of lifting
PM
basedow workout # 2 200 hanging leg raises

[sykwitit]

Day 2 11/07/06... Tuesday Triceps/Traps

AM
3 MILE treadmill run
triceps
1db extension 2db kickbacks 3 tricep machine 4dips
traps
1db shrugs 2bb shrugs
PM
3 MILE incline run on a high ass bridge

[sykwitit]

Day 3 11/08/06... Wednesday Back/Shoulders/Lats
AM
1db front raises 2db side raises 3db shoulder press

1t-bar 2db back press 3cable

10 min on treadmill

200lb ab machine 100reps

Lats and more abs tonight

[sykwitit]

basedow workout #3

nutrition has been great except for low calorie intake in the past few days, i cant be losing weight by starving myself but my appetite has been non existent

i will hold out on the legs due to reaggravating my knee with the torn acl by playing some sports last weekend

[sykwitit]

Day 4 11/09/06 Thursday
Lats
Cable pull down 3 sets 12 reps raised the weight by 10 pounds for each set

200 hanging leg raises + side bends 4 x 12 reps


lower back

Stiff Leg Barbell Good Morning 3 X 8



1.5 Mile treadmill run 10incline killer!

[sykwitit]

Day 5 11/10/06 Friday

Cardio

I have never attempted to raise my hiit cardio more then 10 min because I stretch the 'high intensity' part of it to a dead sprint, I will attempt 15-20 min today. Then basedow workout # 1.

[Guns_MacGruder]

Hey man.

I'll check out your journal once in a while if I see it. We have about the same stats. I'm 6'3 and weigh around 185 too. I'll be curious to see your progress.

Question: How do you change the color in posts? I noticed a lot of red lol.

[sykwitit]

I ended up doing 20 min of hiit cardio, Saturday and Sunday OFF
finally cheated on my diet and ate some good ass four cheese pasta today
back to work tomorrow starting 5x5

For Guns...

[color=red*]Enter text here[/color*]

without the *

[Guns_MacGruder]

I ended up doing 20 min of hiit cardio, Saturday and Sunday OFF
finally cheated on my diet and ate some good ass four cheese pasta today
back to work tomorrow starting 5x5

For Guns...

[color=red*]Enter text here[/color*]

without the *

Thanks. Repped.