Im2manly's Journal of Non-B!tchAzzness
Well I guess it was time to create a journal. [U]I actually won't be lifting till tomorrow [/U]afternoon but I wanted to have this bad boy all set up so that I can just post my sh[color=black]i[/color]t after I do it.
[B][U]ABOUT ME:[/U][/B]
- This is just about the "most out of shape" I have been. Still think I am in decent shape though :)
- In my college years I was much lighter and a sh[color=black]i[/color]t load stonger.
- I stopped working out for about a year and just started back into when I joined this site.
- Currently I am comming off a 3 1/2 week Deload (due to exams) so I will take things accordingly.
- My workouts usually end up getting all screwed up because of school and work.
[B][U]WHAT I PLAN ON DOING IN THIS JOURNAL:[/U][/B]
- I am not going to lie, I plan a substantial amount of sh[color=black]i[/color]t talking.
- To make this my personal rant/safe haven.
- Post pictures of the wimminz (SFW obviously ;)), interesting videos and articles.
- Workouts, I promise :)
[B][U]WORKOUT GOAL:[/U][/B]
- My goal is athletics and improving my health.
- I essentially want to be able to do things like this, which I can do but not to the degree I want:
(1) Kneeling Jump Squats like this:
[youtube]KbVZqvTy7c8[/youtube]
(2) be able to jump out of a pool like this:
[youtube]rXDSPbZ_OUw[/youtube]
- I also want to increase overall athleticism (i.e. vertical, quickness, speed) and health (weight loss (I know) and caridio)
[B][U]HOW I PLAN TO ACHIEVE THIS:[/U][/B]
(1) Cardio (both long distance and sprints)
(2) Athletic exercises (mainly compounds and their weird alterations)
(3) Flexibility training
(4) Plyos
(5) Strenght training
(6) I workout at home so I don't have a power-rack/cage
(7) I do not use belts, gloves, straps, wraps, or chalk of any sort
(8) I also do not really have a spotter
(9) I also only use a rack when I have to (i.e. w/ squats, bench, etc.). So for things such as Military Presses, Front Squats, etc..I will be power cleaning the weight up. Unless things have drastically changed in the last 3 1/2 weeks I definitely can clean more than I military press.
(10) Yes I deload regluarly
[B][U][color=red]WORKOUT PROGRAM[/color][/U][/B]
[B]MONDAY:[/B]
(1) Flat Bench: 1 x 8, 2 x 6, 1 x 5, 1 x 4, 1 x 3
(2) Incline Bench: 1 x 5, 1 x 4, 1 x 3
(3) Military Press: 3 x 5
(4) Reverse Flyes: 3 x 10
(5) CGBP: 3 x 6
(6) My version of Skull Crushers/Jm Presses Type Bastard exercise I will call (The Manly): 3 x 8
[B]CARIDO:[/B] 2 Mile Jog
[B]TUESDAY:[/B]
(1) Power Cleans: 3 x 5
(2) Squat: 1 x 8, 2 x 6, 1 x 5, 1 x 4, 1 x 3
(3) Zercher Box Squats With a Pause: 5 x 3
(4) Deadlift: 1 x 5, 1 x 4, 2 x 3
(5) EZ Bar Cheat Curls: 3 x 6
(6) Full Contact Twists: 3 x 8
[B]CARIDO:[/B] Sprints
[B]WEDNESDAYS:[/B]
Off
[B]THURSDAY:[/B]
(1) Flat Bench: 1 x 8, 2 x 6, 1 x 5, 1 x 4, 1 x 3
(2) Incline D.B. Bench: 3 x 8, 1 x 6
(3) Incline D.B. Flyes (I haven't done these in years): 3 x 8
(4) Military Presses: 2 x 6, 2 x 4
(5) Front Raises: 2 x 12, 2 x 8
(6) Reverse Flyes: 3 x 12, 1 x 10
(7) Partial Bench Press Lock Outs: 3 x 5
(8) CGBP: 3 x 6
(9) Manly Presses 3 x 8, 2 x 6
[B]CARIDO:[/B] 2 Mile Jog
[B]FRIDAY:[/B]
(1) Squat: 1 x 8, 2 x 6, 1 x 5, 1 x 4, 1 x 3
(2) Front Squat: 3 x 5
(3) Zercher Box Squats With a Pause: 5 x 3
(4) Pendaly Rows: 4 x 5
(6) Good Mornings: 3 x 8
(7) Wide Grip BB Curls: 3 x 6
(8) Hammer Curls: 3 x 8
(9) Barbell Roll Outs: 3 x 8
(10) One-Handed Deadlifts: 3 x 5 or Farmer's Walks: Failure x 3
[B]CARIDO:[/B] Sprints
[B]SATURDAY:[/B]
Off
[B]SUNDAY:[/B]
Off
[B][U]SUPPLEMENTS:[/U][/B]
(1) Fish Oil
(2) L-Arginine
(3) Whey
(3) Alcohol
(4) Steak
(5) Eggs
(6) Milk
(7) Chicken
(8) Fish
[B]LETS SET THIS FU[COLOR=BLACK]C[/COLOR]KER OFF!![/B]