Brujo - Training & Diet Log

Discussion in 'Training Logs' started by Brujo, Feb 20, 2010.

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  1. Brujo

    Brujo New Member

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    I've lurked F&N on and off for years now promising myself that one day I was going to get in shape, but always finding an excuse to not stick to something. Well, I'm in a situation now where there really is no more excuse and its time to do something about my body.

    Stats:
    6' 2"
    25 years old
    205 lb (220 at heaviest)
    Almost zero athletic experience
    Endo-Mesomorph
    ~25% bf
    38" waist



    Goals:
    I've always been self conscious about my body (since kindergarten, actually)... especially because I'm built kind of funny. I'm a skinny-fat pear shape. I have almost no muscle mass above my waist, but have always had muscular quads and butt. I also carry most of my fat around my stomach. Needless to say, my insecurity about my body caused alot of trouble during adolescence which has carried over to my adulthood. I'm still very insecure about myself and I'm hoping that a better body will give me more confidence in all aspects of my life. Ultimate goal: 190 @ 15% bf & 12" drop in 6 months

    Issues:
    I am dirt poor. I graduated from grad school just as the economy fell and the job I was offered was not available and there are no open, entry-level jobs in my field. So, I'm paying for not only living expenses but also a shitload of student loans on a crappy paying job. Thus, I cannot afford a gym membership and must make do with the following equipment I have; Barbell w/ weights up to 135, Chinup bar, Swiss Ball, DBs up to 25. No bench, squat rack, or cage. Every squat and press will have to be cleaned first. I am going to try and save some money every week to buy more iron as I progress, but that may not happen for at least another month.

    Before pictures:
    No camera, so some older pictures will have to suffice. I did a pretty good job avoiding the camera over the last 10 years (insecurities again) so these are the best I could find...

    220 lb
    [​IMG]

    210 lb (what I typically look like)
    [​IMG]

    Workout:
    I'm not starting from a complete standstill. I just did 3 months of P90x DVDs (only the lifting ones) and actually saw some decent gains. Muscle mass is up and I've lost some bodyfat. I'm terribly bored of them now and think a typical BB routine of heavy, full-range lifts will be better suited for me.

    3 day split - Back & Bi's / Chest, Should, & Tris / Lower Back & Legs

    B&B:
    Chinup
    Bent Over Row
    Shrug
    Barbell Curl
    DB Curl

    C,S,T:
    Military Press
    Side,Rear,Front Raises
    Chair Dips
    Pushups
    Swiss Ball DB Bench
    Swiss Ball DB Fly

    LB&L:
    Deadlift
    SLDeadlift
    Lunge
    Squat
    Calf Raise

    Any critique and criticism is welcomed. I know I'm a noob and that this may not be the best workout, but its better than doing nothing and I'm looking forward to seeing some results. :)
     
  2. Brujo

    Brujo New Member

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    2/20/10 - Chest, Shoulders, Tri

    Military Press 95 - 8, 8, 8 (+0 lbs, try for 9)
    Side,Rear,Front Raise 20lb DB - 8, 8, [email protected] (-5lbs next time for better form)
    Shrugs 125 - 12, 12, 12
    Chair Dips - 15, 15, 15 (feet up next time)
    Tri Extensions 15lb DBs - [email protected], 8, 8 (+reps next time)
    Pushup - 12, 8, 10 (try 10 each next time)
    DB Bench 25lb DBs - 12, 12, 12 (+5lbs next time)
    DB Fly 15 DBs - 12, 12, 12

    Notes: For some reason I added shrugs and Tri extensions, won't do them next time. I'm thinking of making the pushups decline instead of standard next time.

    Diet:
    Breakfast - 1/2 oatmeal, 1/2 cup f.f. c. cheese, 1 cup 2% milk, 1 scoop whey, 3 strawberries
    PWO - 3 cups 2% chocolate milk, 1 scoop whey
    Lunch - 3 eggs, 1 cup peppers/onions, 1 cup spinach, 1/2 oatmeal w/ 2tbsp natty peanut butter
    Whey Shake
    Whey Shake
    Dinner - 1 cup milk, 1/2 cup f.f. cottage cheese, 1/2 cup egg whites, 2 tbsp natty peanut butter, 3 strawberries, salad
     
    Last edited: Feb 22, 2010
  3. Brujo

    Brujo New Member

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    2/22/10 - Lower Back & Legs

    Deadlifts 125 - 10, 10, 10 (+lbs) (3)
    SLDeadlifts 125 - 10, 10, 10 (?) (3)
    Lunge 125 - 6, 4, 5
    Squat A2G 125 - 8, 8, 8 (+0)
    Calf Raise 125 - 12, 12, 12 (rushed from c/p)

    I'm already getting limited by having to clean/press the weight up on squats, but I guess I'll just adapt to that too.
     
  4. Brujo

    Brujo New Member

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    2/25/10 - Back & Bi's

    Chinup - 4+?, 3+5, 1+8 (do more!)
    Bent Over Row 105 - 8, 10, 10 (same rp/wht, focus on better form)
    Shrug 125 - 12, 12, 12 (+wht)
    BB Curl 75 - 8, 8, 8 (+reps)
    Stripset DB Curl 8 x25,20,15,10

    Personal Notes: Where was the intensity? Lowest volume workout = try much, much harder. Need 1 more back exercise... find by next monday.
     
  5. Brujo

    Brujo New Member

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    Skipped the last two workouts to do overtime and fill out job applications... :/

    3/4/10 - Back & Bi's

    Chinup - 5, 5, 2.5 (5 each next time)
    Bent Over Row 105 (slow) - 10, 10, 10 (form again!)
    Shrug 150 (max # so far) - 12, 12, 12
    BB Curl 75 - 10, 9, 6 (all 8s w/ better form next time)
    DB Curl/Hammer 25 - 8, 8, 8
     
  6. Brujo

    Brujo New Member

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    3/6/10 - Chest, Shoulders, Tri

    Military Press 95 - 10, 10, 7 (all 10s next time)
    Upright Row 95 - 8, 8, 8 (lower weight alot for better range and form)
    Chair Dips w/ feet up - 12, 12, 10
    Decline Pushup - 8, 8, 8 (9 each next time)
    DB Bench 35lb DBs - 5, 5, 5 (6s next time)
    DB Fly 20lb DBs - 10, 10, 10 (25# next time)
     
  7. Brujo

    Brujo New Member

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    3/8/10 - Lower Back & Legs

    Deadlifts 135 - 10, 10, 10 (more lbs next time)
    SLDeadlifts 135 - 10, 10, 10 (more weight, less reps)
    Lunge 125 - 6, 6, 6 (+0)
    Squat A2G 125 - 8, 8, 8 (+0)
     
  8. Brujo

    Brujo New Member

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    3/11/10 - Back & Bi's

    Chinup - 5, 2+6, +8, +8, +8 (no.s waaay down)
    Bent Over Row 115 - 8, 8, 8 (same weight, less arms, more back)
    Shrug 150 - 12, 12, 12 (+0)
    BB Curl 75 - 8, 8, 8 (all 9 next time)
    DB Curl/Hammer 25 - 8, 8, 8 (9s next time)
     
  9. Brujo

    Brujo New Member

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    3/13/10

    Military Press 95 - 10, 10, 10 (+0)
    Upright Row 75 - 10, 10, 10 (+5)
    Lat Raise 20db - 8, 8, 10 (+0wht, better form)
    Chair Dips w/ feet up high - 10, 10, 10
    Tri Kickback 20db - 8, 8, 8
    Decline Pushup - 9, 9, 8.5
    DB Bench 35lb DBs - 6, 6, 7
    DB Fly 25lb DBs - 8, 8, 8
     
  10. Brujo

    Brujo New Member

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    3/15/10 - Lower Back & Legs

    Deadlifts 145 - 8, 8, 8 (more reps)
    SLDeadlifts 145 - 8, 8, 8 (more reps)
    Lunge 125 - 6, 6, 6 (+1?)
    Squat A2G 125 - 9, 9, 9 (+1 rep)
     
  11. Brujo

    Brujo New Member

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    3/18/10 - Back & Bi's

    Warmup B.O.R.s 75 - 8, 8, 8
    Chinup - 3, 3, 3, 3, 3 (wtf, my numbers are waaay down?)
    Bent Over Row 115 - 8, 8, 8 (9s next time)
    Assisted Wide Pullups - 5, 5, 5 (7s next time)
    Shrug 150 - 12, 12, 12
    BB Curl 75 - 9, 9, 9 (10s next time)
    DB Curl/Hammer 25 - 8, 8, 8 (9s next time)
     
  12. Brujo

    Brujo New Member

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    3/20/10

    Military Press 105 - 8, 8, 6 (all 8s)
    Upright Row 85 - 8, 8, 8 +rep
    Lat Raise 20db - 10, 10, 10
    Chair Dips w/ feet up high - 10, 10, 10 (+rep)
    Tri Kickback 20db (fast) - 9, 9, 9
    Decline Pushup - 9, 9, 9 +0
    DB Bench 35lb DBs - 8, 6, 5
    DB Fly 25lb DBs - 8, 8, 8
     
  13. Brujo

    Brujo New Member

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    3/22/10 - Lower Back & Legs

    Deadlifts 145 - 10, 10, 10
    SLDeadlifts 145 - 10, 10, 10
    Lunge 125 - 6, 6, 5 (why won't this number go up?)
    Squat A2G 125 - 10, 10, 10
     
  14. Brujo

    Brujo New Member

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    3/25/10 - Back & Bi's

    Warmup B.O.R.s 75 - 8, 8, 8
    Chinup - 4, 3, 2, 2, 3
    Bent Over Row 115 - 9, 9, 9 (+0, better form)
    Assisted Wide Pullups - 7, 7, 7 (+1, use socks/towel for cushion)
    Shrug 150 - 12, 12, 12
    BB Curl 75 - 9, 9, 9 +0 (perfect form)
    DB Curl/Hammer 25 - 9, 9, 9 +0 (perfect form)
     
  15. Brujo

    Brujo New Member

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    3/20/10 Chest, Shoulders, Tris

    Military Press 105 - 8, 8, 8 (+0)
    Upright Row 85 - 9, 9, 7+2 (all 9s)
    Lat Raise 20db - 10, 10, 10
    Chair Dips w/ feet up high - 11, 11, 11
    Tri Kickback 20db (fast) - 12, 12, 12
    Decline Pushup - 9, 9, 9 (10s)
    DB Bench 35lb DBs - 7, 7, 7 (8s)
    DB Fly 25lb DBs - 9, 9, 9 (10s)
     
  16. Brujo

    Brujo New Member

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    3/29/10 - Lower Back & Legs

    Deadlifts 150 - 10, 10, 10 (+1)
    SLDeadlifts 150 - 11, 11, 11
    Lunge 100 - 8, 8, 8
    Squat A2G 125 - 10, 10, 10
     
  17. Brujo

    Brujo New Member

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    4/1/10 - Back & Bi's

    Warmup B.O.R.s 75 - 8, 8, 8
    Chinup - 4, 4, 4, 3, 4
    Bent Over Row 115 - 9, 9, 9 (10s)
    Clean & Press 115 - 6, 6, 6
    Shrug ????
    BB Curl 75 - 9, 9, 9
    DB Curl/Hammer 25 - 9, 9, 9 (10s)
     
  18. Brujo

    Brujo New Member

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    4/4/10 Chest, Shoulders, Tris

    Military Press 105 - 9, 9, 7
    Upright Row 85 - 9, 9, 9
    Lat Raise 20db - 11, 11, 8+3
    Chair Dips w/ feet up high - 11, 11, 11
    Tri Kickback 20db (fast) - 12, 12, 12
    Decline Pushup - 10, 10, 10 (+0)
    DB Bench 35lb DBs - 8, 6, 7, 8 (remember correct form!... 8s again)
    DB Fly 25lb DBs - 10, 10, 10 (wrists in!)
    Wrist Curls 25lbs - 12, 12, 12
     
  19. Brujo

    Brujo New Member

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    4/24/10 - Back & Bi's

    Warmup B.O.R.s 75 - 8, 8, 8
    Chinup - 4, 4, 4, 4, 2
    Bent Over Row 115 - 9, 9, 9
    Clean 115 - 6, 6, 6
    Shrug 115 to Failure x 3
    BB Curl 75 - 9, 9, 9
    DB Curl/Hammer 25 - 9, 9, 9
     
  20. Brujo

    Brujo New Member

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    4/26/10 Chest, Shoulders, Tris

    Military Press 105 - 9, 9, 6
    Upright Row 85 - 9, 9, 9 (105 next time)
    Lat Raise 20db - 9, 9, 11 (form)
    Tri Kickback 20db (fast) - 12, 12, 12
    Decline Pushup - 10, 10, 10 (+0)
    DB Bench 35lb DBs - 8, 8, 8, 8 (remember correct form!)
    DB Fly 25lb DBs - 10, 10, 10 (wrists in!)
    Wrist Curls 25lbs - 12, 12, 12
     
  21. Brujo

    Brujo New Member

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    trying again :o

    6/12/10 Chest, Shoulders, Tris

    Military Press 105 - 8, 8, 6
    Upright Row 105 - 6, 6, 6
    Lat Raise 20db - 8, 8, 8
    Tri Kickback 20db (fast) - 12, 12, 12
    Decline Pushup - 10, 10, 10
    DB Bench 25lb DBs - 12, 12, 12
    DB Fly 25lb DBs - 6, 6, 6
     
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