Ok, first journal here. Appreciate any input to help me grow, and refine my journal and program. I have ben on a bulk since June 1st, and am continuing this to Feb 1st.
Food entry:
4am - 1/2 cup Oats, 1 Banana, 1 scoop myofusion
4:30am - 2 scoops superpump 250
5:00am - Workout - Back and Bi
5:30am - Intra - 1 scoop sizeon
6:30am - 2 scoops myofusion, 1 banana
7:30am - Eggs(2whl/6wht), 2oz lean ham, 1 Cup oats, 1 cup strwberries, 1/2 scoop whey
10:30am - 1 sweet potato, 1 can tuna, 2 cups milk
1:30pm - 8 oz chicken breast, 1.5 cups brown rice, 3 oz broccolli
5:30pm - 8 oz chicken breast, 10 aspargus spears, 1 cup milk
8:30pm - 1 FF Cottage cheese
Supps - fish oil x 6, Orange Triad multi, creatine
Macro ct. - Calories 3651 * Carbs - 351 * Fat - 57 * Protein - 364
Workout: Back & Bi
DL
135 x 12
225 x 12
275 x 8
315 x 4
335 x 1
335 x 1
Wide grip seat row
80 x 12
100 x 8
110 x 8
DB Row
50 x 10
60 x 10
70 x 10
Wide grip pull down
100 x 12
130 x 10
160 x 8
Close Grip pull down
120 x 10
140 x 10
160 x 8
Barbell curl
bar x 12
65 x 12
75 x 8
Revers barbell curl
bar x 12
55 x 12
55 x 10
Preacher curl(ez bar) - rest pause 30 seconds between sets
75 x 8
65 x 6
45 x 6
45 x 6
45 x 6
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Thread: Meatpants - First journal
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10-25-2010, 07:17 AM #1
- Join Date: Jan 2009
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Meatpants - First journal
Last edited by Meatpants; 10-25-2010 at 07:20 AM. Reason: added creatine to list
To whom much is given, much is expected.
Victory is reserved for those willing to pay its price.
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10-25-2010, 07:45 AM #2
- Join Date: Feb 2010
- Location: Tekamah, Nebraska, United States
- Age: 43
- Posts: 4,216
- Rep Power: 6172
Hey MP. Looking forward to reading your progress.
This was my first venture into the journal thread. Just getting ready to start my own. I was looking around (procrastinating ) when I saw yours. Fun times.___________________________________________________________________________
I never said it would be easy, I said it would be worth it. ~From a t shirt
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10-25-2010, 07:47 AM #3
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10-25-2010, 08:07 AM #4
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10-25-2010, 08:21 AM #5
Looks like a solid day! You may want to run your diet through Calorie King etc. Are you sure about your 3,600 cals? I came up with 2950 but I might have missed something.
When I started really checking my diet on my journal I realized how off I was in my estimates.....it has helped me a lot in that area.
4am - 1/2 cup Oats, 1 Banana, 1 scoop myofusion
4:30am - 2 scoops superpump 250
5:00am - Workout - Back and Bi
5:30am - Intra - 1 scoop sizeon
6:30am - 2 scoops myofusion, 1 banana
7:30am - Eggs(2whl/6wht), 2oz lean ham, 1 Cup oats, 1 cup strwberries, 1/2 scoop whey
10:30am - 1 sweet potato, 1 can tuna, 2 cups milk
1:30pm - 8 oz chicken breast, 1.5 cups brown rice, 3 oz broccolli
5:30pm - 8 oz chicken breast, 10 aspargus spears, 1 cup milk
8:30pm - 1 FF Cottage cheese
Supps - fish oil x 6, Orange Triad multi, creatineThe first rule to winning the game is to stay in it......
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10-25-2010, 08:48 AM #6
- Join Date: Jan 2009
- Location: Ohio, United States
- Age: 49
- Posts: 9,811
- Rep Power: 29913
Thanks. I have been kicking it around for awhile.
YEAH BUDDY!!!
Monday's are fun day's.
Thanks. The only thing I can think of for calorie king is that they maybe counting the chicken at raw weight instead of cooke weight, and the size of the sweet potato(250g). Other than that maybe the pre/intra? I am prety sure on the calories and weights, but I will double check to be sure. Will check out that site as well. Thanks again.To whom much is given, much is expected.
Victory is reserved for those willing to pay its price.
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10-25-2010, 11:44 AM #7
- Join Date: Jan 2009
- Location: Ohio, United States
- Age: 49
- Posts: 9,811
- Rep Power: 29913
I just ran this through fit day, and it came back as this:
Grams Calories %-Cals
Calories 3,894
Fat 75.9 681 18 %
Saturated 12.3 111 3 %
Polyunsaturated 10.0 89 2 %
Monounsaturated 16.2 146 4 %
Carbohydrate 376.0 1,473 39 %
Dietary Fiber 23.5
Protein 388.5 1,581 42 %
Alcohol 0.0 0 0 %
Fat (18%) Carbs (39%)
Protein (42%) Alcohol (0%)
I am going to have to tweak this back a bit. Was trying to stay around 3600.To whom much is given, much is expected.
Victory is reserved for those willing to pay its price.
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10-25-2010, 05:07 PM #8
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10-25-2010, 06:27 PM #9
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10-25-2010, 09:05 PM #10
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10-26-2010, 05:49 AM #11
- Join Date: Jan 2009
- Location: Ohio, United States
- Age: 49
- Posts: 9,811
- Rep Power: 29913
10/26/2010
Chest/Tri
Food entry:
4am - 1/2 cup Oats, 1 Banana, 1 scoop myofusion
4:30am - 2 scoops superpump 250
5:00am - Workout - Chest & Tri
5:30am - Intra - 1 scoop sizeon
6:30am - 2 scoops myofusion, 1 banana
7:30am - Eggs(2whl/6wht), 2oz lean ham, 1 Bell pepper, 1 Cup oats, 1 cup strawberries
10:30am - 1 sweet potato(250g), 1 can tuna, 2 cups milk
1:30pm - 8 oz chicken breast, 1 cup brown rice, 3 oz broccolli
5:30pm - 8 oz chicken breast, 10 aspargus spears, 1 cup milk
8:30pm - 1 cup FF Cottage cheese
Supps - fish oil x 6, Orange Triad multi, creatine
Macro ct. - Calories 3,613 * Carbs - 364 * Fat - 76 * Protein - 358 *
via Fit Day
Chest
DB Flat Bench
70 x 12
80 x 9
90 x 5
80 x 7
BB Decline Bench
135 x 10
185 x 8
205 x 5
135 x 10
BB Incline (Smith Machine)
135 x 12
185 x 6
155 x 8
DB Flat Flys
25 x 12
40 x 12
50 x 8
50 x 8
Tri's
Skull Crushers
45 x 12
65 x 10
75 x 6
75 x 6
Close Grip Bench Press
95 x 12
115 x 7
135 x 5
Rope Pull Down
35 x 12
42.5 x 12
65 x 8
50 x 9
35 x 12
Good work out today. Very pumped afterwards. A little soreness in my right elbow. Legs tomorrow, then a day off.To whom much is given, much is expected.
Victory is reserved for those willing to pay its price.
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10-26-2010, 06:01 AM #12
- Join Date: Oct 2006
- Location: Alexandria, Virginia, United States
- Age: 53
- Posts: 4,621
- Rep Power: 8092
Great start to your journal. I look forward to seeing the progress............
In and subbedEric
"Sports do not build character. They reveal it."
"Thin skinned? Now that sounds like a way I could get more shredded....by having thinner skin." - Brackneyc
Failure is only the opportunity to begin again, this time more wisely.
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10-26-2010, 06:02 AM #13
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10-26-2010, 03:13 PM #14
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10-26-2010, 03:24 PM #15
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10-26-2010, 03:33 PM #16
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10-26-2010, 03:34 PM #17
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10-26-2010, 03:37 PM #18
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10-26-2010, 03:40 PM #19
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10-26-2010, 03:43 PM #20
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10-27-2010, 05:47 AM #21
- Join Date: Jan 2009
- Location: Ohio, United States
- Age: 49
- Posts: 9,811
- Rep Power: 29913
10/27/2010 - Quads/Calf
4am - 1/2 cup Oats, 1 Banana, 1 scoop myofusion
4:30am - 2 scoops superpump 250
5:00am - Workout - Quads/Calf
5:30am - Intra - 1 scoop sizeon
6:30am - 2 scoops myofusion, 1 banana
7:30am - Eggs(2whl/6wht), 2oz lean ham, 1 bell pepper, 1 Cup oats, 1 cup strwberries
10:30am - 1 sweet potato, 1 can tuna, 2 cups milk
1:30pm - 8 oz chicken breast, 1 cup brown rice, 3 oz broccolli
5:30pm - 8 oz extra lean gropund beef, 1 bell pepper, 1 cup brown rice, 2 cups milk
8:30pm - 1 cup FF Cottage cheese
Supps - fish oil x 8, Orange Triad multi, creatine
Macro ct. - Calories 3,826 * Carbs - 410 * Fat - 71 * Protein - 378
Quads
Squats
135 x 10
225 x 8
245 x 6
195 x 10
155 x 10
135 x 10
135 x 10
Seated Leg Press
475 x 10
565 x 10
675 x 8
700 x 5
650 x 8
Leg Extentions
100 x 10
130 x 8
150 x 4
120 x 7 30 (sec. rest)
90 x 6 30 (sec. rest)
80 x 5 (sec. rest)
50 x 10 (sec. rest)
50 x 8 (sec. rest)
Calf
Rotorary Calf
60 x 12
100 x 12
100 x 12
Standing Calf Raise (Smith Machine)
135 x 12
225 x 0
275 x 10
295 x 7
Donkey Calf Raise
90 x 10
180 x 10
270 x 6
Felt good and tired afterwards. Little disapointed with squats this morning. Will have to work harder at getting these up. No where to go but up. Thinking about incorporating box squats in here.
Elbow sorness is still there. Upped the fish oil to see if this helps.
Tune of the day:
Last edited by Meatpants; 10-27-2010 at 05:56 AM.
To whom much is given, much is expected.
Victory is reserved for those willing to pay its price.
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10-27-2010, 07:00 PM #22
- Join Date: Jan 2009
- Location: Chicago, Illinois, United States
- Age: 62
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Some People are nothing more than a skid-mark on the toilet bowl of life, never let them bring you down the drain with them
Currently ranked 6th Total @Powerliftingwatch.com Masters rankings @220 Raw
# 36 Mens 1565 RAW TOTAL
UPA NAtionals Winner 4-17-2011
Success is not final, failure is not fatal. It is the courage to continue that counts.
Life is tough. It's tougher if you're stupid
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10-27-2010, 08:13 PM #23
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10-28-2010, 03:33 AM #24
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10-28-2010, 05:43 AM #25
- Join Date: Jan 2009
- Location: Ohio, United States
- Age: 49
- Posts: 9,811
- Rep Power: 29913
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10-28-2010, 05:57 AM #26
- Join Date: Jan 2009
- Location: Ohio, United States
- Age: 49
- Posts: 9,811
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10/28/2010
Off day.
6:30 am - 1 cup milk, 1 scoop myofusion
7:30 am - Eggs(3whl/5wht), 2oz lean ham, 1 cup oats, 1 cup strawberries, 1/2 scoop whey
10:30 am - 1 sweet potato, 1 can tuna, 2 cups milk
1:30 pm - 8 oz extra lean ground beef, 1.5 cups brown rice, 3 oz broccolli
4:00 pm - Protein bar
5:30 pm - 8 oz chicken breast, 3 oz broccoli, 2 cup milk
8:30 pm - 1 FF Cottage cheese, 30g walnuts
Supps - fish oil x 8g, Orange Triad multi, creatine
Macro ct. - Calories 3390 * Carbs - 284 * Fat - 75 * Protein - 352
I really hate off days. Just feel out of sync when I'm not in more normal routine, but I feel like it is probably needed.
Already looking forward to shoulders/traps tomorrow.To whom much is given, much is expected.
Victory is reserved for those willing to pay its price.
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10-28-2010, 06:36 AM #27
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10-28-2010, 06:36 AM #28
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10-29-2010, 05:41 AM #29
- Join Date: Jan 2009
- Location: Ohio, United States
- Age: 49
- Posts: 9,811
- Rep Power: 29913
10/29/2010
Shoulders/Traps
4:00 am - 1/2 cp oats, 1 banana, 1 scoop myofusion
4:30 am - 2 scoops superpump 250 - pre
5;00 am - workout
5:30 am - 1 scoop sizeon - intra
6:30 am - Real Gains weight gainer - Post
8:00am - Eggs(2whl/6wht), 2 oz low fat ham, 1 cup oats, 1/2 scoop myofusion
11:00 am - 1 can tuna, 230g sweet potato, 2 cup skim milk
2:00 pm - 1/2 lb Lean ground beef, 1 cup brown rice, 3 oz broccoli
5:00 pm - 8 oz chicken breast, 1 cup brown rice, 200g zucchini
8:30 pm - 1 cup ff cottage cheese
Sups - 8g fish oil, orange triad
Totals Calories - 3,813 * Carbs - 416 * Fats - 74 * Protein - 365 *
Shoulders
Standing Millitary Press
Bar x 12
115 x 8
115 x 8
135 x 4
115 x 5
95 x 8
Upright Row
115 x 10
125 x 8
135 x 8
115 x 10
Seated Lteral Raises
20 x 10
25 x 10
25 x 8
25 x 8
20 x 8
Bentover Lat Raises
20 x 10
25 x 10
25 x 10
30 x 6
30 x 6
Traps
BB Shrug - Front
135 x 12
225 x 12
275 x 8
275 x 8
BB shrugs - Behind
225 x 10
225 x 10
275 x 10
295 x 6
Shoulders - Extra crispy
Low Pulley Side Raise
15 x 8,8 (30 sec. rest)
15 x 8,8 (30 sec. rest)
10 x 10,10 (30 sec. rest)
10 x 10,10 (30 sec. rest)
10 x 10,10 (30 sec. rest)
10 x 10,10 (30 sec. rest)
10 x 10,10 (30 sec. rest)
Great workout today after a day of rest. Felt amazing. Everything was geling today.
Elbow continues to feel fine.
Tune of the day:
To whom much is given, much is expected.
Victory is reserved for those willing to pay its price.
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10-29-2010, 05:56 AM #30
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