fantas1ze's journal

[fantas1ze]

Hello everyone. This is a log of my progress to get in the best shape of my life. I am 5'10, 166 and I'd estimate my bodyfat to be in the upper teens. I want to drop that to the single digits with this plan:

Workouts:

Mondays: Chest & Shoulders (Bench, Incline Bench, Upright Rows, Band Pull aparts)

Tuesdays: 3 mile walk (this will get harder in the winter months but I'm committing to it and WILL get it done)

Wednesdays: Deadlift & Deadlift accessories (Deadlifts, Box squats, romanian deadlifts, yates rows, t bar rows)

Thursdays: 3 mile walk

Fridays: Arms (Close Grip Bench, Bench Dips, Incline Skullcrusher, Dumbbell Curls, Barbell Curls, Hammer Curls) - short rest times so lots of exercises but still fairly quick paced

Everyday: Ab wheel for a total amount of reps, adding 2 every few days until I work up to 100 then just do that forever

Saturdays & Sundays OFF but I might walk if I'm not occupied with other things I can't do on the weekdays

Diet:
Breakfast: Corned Beef Hash (I always eat this for breakfast, its not the best thing health wise but I doubt it will kill my diet)

Every other meal after that: Rotisserie Chicken with veggies (creamed spinach or broccoli and cheese most likely)

Post workout shake: Chocolate Milk with chocolate protein


And so that I have something to work towards besides low bodyfat and the satisfaction from lowering my body fat, I'd also like to enter a push/pull competition this upcoming summer. For now I'm just going to be training to get stronger in the bench and deadlift and see how that goes, not worried about what weight I lift or come in at, its just something to keep me training hard.

Thanks for stopping by and I hope you enjoy!

[fantas1ze]

I woke up this morning with a sore throat and other cold symptoms so I'm going to take today off. I would go for a walk but it's raining outside right now so I'll have to pass on that for now.

[fantas1ze]

Okay, I ended up being pretty sick. I got a workout in on the 28th, bad idea. I've completely rested and am 100% healed up now so here's my workout from friday:

Close Grip Bench Press
115 x 5
115 x 5
115 x 20 (decided to do amrap on last set)

Overhead Press
80 x 5
80 x 5
80 x 13

Skullcrushers
45 x 20
45 x 12
45 x 0 - I got elbow pain on the last set so I stopped these. I'm going to start sticking to 5x5-10 on my accessory work, high rep **** like that kills my joints.

Upright Rows
65 x 10
65 x 10
65 x 10

I'm going to find my band so I can do band pullaparts on my tri/shoulder day and bench day. 100 total.

[fantas1ze]

Bench Press
135 x 12
135 x 7

Incline Bench
95 x 10
95 x 10
95 x 9
95 x 7
95 x 7

Bench Dips
BW x 15
BW x 15
BW x 15

[fantas1ze]

I'll try to put up more besides my bench workout this week lol. I did deadlifts on tuesday last week and triceps/shoulders on thursday. Instead of walking I've been doing 10 miles on my air bike twice a week in the mornings after reading a Jim Wendler article where he praised it. So far its going pretty good. I definitely am getting leaner and stronger and I feel like I've put on some muscle. We'll see when summer comes around and I do comparison photos

Bench Press
140 x 14 (!!!!!)
140 x 6

Incline Bench
100 x 10
100 x 10
100 x 10
100 x 10
100 x 9 (so close)

Bench Dips
BW x 18
BW x 12 (elbow started bugging me so I stopped)

[fantas1ze]

Here's a little update of how my workout schedule is looking these days too:

Mondays: Bench & Chest stuff

Tuesday or Wednesday (depends on how much I have to do on tuesdays): Deadlifts & Back/Bis

Thursdays: Close Grip Bench, OHP, triceps, shoulders you get it


Then I'll do the air bike for 10 miles the day after I deadlift and either saturday or sunday.


My diets about the same except I've been eating these Birds Eyes protein blend packs and they're really damn good and have 17g of protein per serving. I eat a bag of those a day, a few chicken breasts, corned beef hash of course, and some protein shakes in milk.

[fantas1ze]

Today I did deadlifts and stuff

Deadlifts
195 x 20

Barbell Rows
105 x 10
105 x 10
105 x 10
105 x 10
105 x 10

I was going to do biceps but I got the weight wrong on my first set so I decided to save it for tomorrow. I've been thinking real hard about getting another gym membership instead of lifting in my basement again too. Or just lifting in the basement 1 or 2 days a week, I don't know. I'll figure it out.

[fantas1ze]

Like most others on the east coast, it snowed today. I'm just going to stay in today and eat a lot this weekend and come back with another strong bench session monday. No close grips this week.

[fantas1ze]

Okay, no workout again today. I have a lot of school work I have to do today then work tonight so I'll just push everything back a day (Bench Tomorrow, Deadlifts Wednesday, Tris/Shoulders Friday, Accessory **** Saturday).

[fantas1ze]

Schedules settling down, should get all of my workouts in this week for once.

Bench Press
145 x 10
145 x 10

Incline Bench
105 x 10
105 x 10
105 x 10
105 x 9
105 x 8

Dips
bw x 15
bw x 15
bw x 15

[fantas1ze]

Forgot to put up yesterdays

Deadlifts
205 x 15

RDL
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

skipped yates rows due to time constraints

[fantas1ze]

Bench Press
150 x 9
150 x 8
150 x 3 (just had to get 3 reps)

Incline Bench
105 x 10
105 x 10
105 x 8
105 x 10
105 x 7

Side Raises
10 x 10
10 x 10
10 x 10
10 x 10 - going to keep adding a set every week till I'm doing 10x10 side raises then start adding weight

Dips
bw x 15
bw x 15
bw x 15