Well I guess it was time to create a journal. I actually won't be lifting till tomorrow afternoon but I wanted to have this bad boy all set up so that I can just post my shit after I do it.
ABOUT ME:
- 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 shit 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.
WHAT I PLAN ON DOING IN THIS JOURNAL:
- I am not going to lie, I plan a substantial amount of shit talking.
- To make this my personal rant/safe haven.
- Post pictures of the wimminz (SFW obviously ), interesting videos and articles.
- Workouts, I promise
WORKOUT GOAL:
- 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:
(2) be able to jump out of a pool like this:
- I also want to increase overall athleticism (i.e. vertical, quickness, speed) and health (weight loss (I know) and caridio)
HOW I PLAN TO ACHIEVE THIS:
(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
WORKOUT PROGRAM
MONDAY:
(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
CARIDO: 2 Mile Jog
TUESDAY:
(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
CARIDO: Sprints
WEDNESDAYS:
Off
THURSDAY:
(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
CARIDO: 2 Mile Jog
FRIDAY:
(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
CARIDO: Sprints
SATURDAY:
Off
SUNDAY:
Off
SUPPLEMENTS:
(1) Fish Oil
(2) L-Arginine
(3) Whey
(3) Alcohol
(4) Steak
(5) Eggs
(6) Milk
(7) Chicken
(8) Fish
LETS SET THIS FUCKER OFF!!
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07-14-2010, 06:29 AM #1
Im2manly's Journal of Non-B!tchAzzness
Last edited by im2manly; 07-14-2010 at 07:38 AM.
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07-14-2010, 06:39 AM #2
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07-14-2010, 06:43 AM #3
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07-14-2010, 06:48 AM #4
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07-14-2010, 06:52 AM #5
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07-14-2010, 06:55 AM #6
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07-14-2010, 06:56 AM #7
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07-14-2010, 07:06 AM #8
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07-14-2010, 07:11 AM #9
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42606
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07-14-2010, 07:28 AM #10
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07-14-2010, 07:46 AM #11
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07-14-2010, 08:32 AM #12
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07-14-2010, 09:30 AM #13
- Join Date: Feb 2009
- Location: N.Ireland - Scotland, United Kingdom (Great Britain)
- Age: 42
- Posts: 9,238
- Rep Power: 17375
"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching
The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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07-14-2010, 09:34 AM #14
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07-14-2010, 09:34 AM #15
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07-14-2010, 10:21 PM #16
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07-14-2010, 10:59 PM #17
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07-15-2010, 05:53 AM #18
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07-15-2010, 05:55 AM #19
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07-15-2010, 06:01 AM #20
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42606
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07-15-2010, 06:02 AM #21
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07-15-2010, 06:07 AM #22
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07-15-2010, 08:36 AM #23
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07-15-2010, 08:45 AM #24
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07-15-2010, 10:40 AM #25
- Join Date: Feb 2009
- Location: N.Ireland - Scotland, United Kingdom (Great Britain)
- Age: 42
- Posts: 9,238
- Rep Power: 17375
"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching
The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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07-15-2010, 10:59 AM #26
Man for a Scot you are awfuly judgmental Anyway yes, I can think of 3 things I can pound out besides iron, you have hit one of them.
I was about to hit reply when I see you have attached pictures, unfortunately at work I cannot seem them, but from the title it seems like I would enjoy your posts. Cheers.
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07-15-2010, 01:27 PM #27
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07-15-2010, 01:42 PM #28
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07-15-2010, 01:45 PM #29
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07-15-2010, 01:48 PM #30
Upper Body
(1) BENCH PRESS:
135 x 8
225 x 6
275 x 5
315 x 4
345 x 3
345 x 3
(2) INCLINE D.B. BENCH:
*Done w/ olympic handle dumbbells so I just counted the weight of the plates
90 x 8
100 x 8
120 x 8
-- skipped
--- skipped
(3) INCLINE D.B. FLYES:
Skipped
(4) SEATED MILITARY PRESSES WITH POWER CLEAN:
135 x 6
185 x 6
205 x 4
225 x 4
(5) FRONT RAISES:
Skipped
(6) REVERSE FLYES:
Skipped
(7) PARTIAL BENCH LOCK OUT:
Skipped - Caused pain
(8) CGBP:
135 x 6
225 x 6
275 x 5
(9) MANLY PRESSES:
*Done on a ez-curl bar that I have no idea how much it weighs, so I just count the plates
90 x 8
110 x 8
120 x 6
-- Skipped
-- Skipped
DURATION: 50 Mins.
I CAN EXPLAIN:
Ok well just finished my first day back in a month like 5 mins ago and I was overly ambitious with the volume. I actually took it light on the flat BB as I wanted to ease back into it, but after my D.B. Inclines I was completely done. I am hoping it is just because I took such a long break and not that I have vaginaitis. I was somewhat rushed as I have somewhere to be in 40 mins, but that is still no excuse. After my D.B. inclines I basically just did one exercise for shoulders and two for triceps. I tried the lock outs on the bench but it was causing my a lot of pain in my shoulder so I just said F it. But my body feels like a British prostitute, very well worked and everything so that is a positive. In regards to the soreness, it wasn't a lack of strength type of soreness it was a endurance type of soreness so that is a positive as I should get acclimated to the program shortly and will actually be able to follow my program. My bad boys, I was so excited too...But tomorrow is leg day!
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