dmaestros balanced diet, and rigorous exercise routine

Discussion in 'Training Logs' started by dmaestro, Nov 25, 2008.

  1. dmaestro

    dmaestro New Member

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    suppose I'll keep one of these now since I am bored at work constantly and have been keeping up with my fitday loggings for a week now.


    Height: 6'1"
    Starting weight 11/25/2008: 208lbs

    Measurements (all taken cold):

    Neck: 15.5
    Bicep: 16
    Forearm: 13
    Chest: 42" :hsugh:
    Waist: 33.5" :wtc:
    Hips: 41" :hsugh: i have a big ass
    Thigh: 25" :o
    Calf: 17"

    Pics:

    [​IMG]

    Goals (tentative): dont get weaker.
     
    Last edited: Nov 26, 2008
  2. dmaestro

    dmaestro New Member

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    11/25/2008


    TODAYS DIET:

    [​IMG]

    need to keep my cals up...forgot to bring some food from home for a snack at work today. There also has to be a better way to copy + paste my diet log from fitday over to here, rather than print screening it. :mad:


    WORKOUT: BI/TRIS

    EZ Curl Bar Curl: -- 1min rest
    50x12
    70x8
    70x8
    90x6
    90x5

    Overhead Tricep Extension w/EZ Curl Bar: -- 1min rest
    50x12
    70x10
    70x10
    90x10
    90x8

    Dips: -- 1:30 rest
    bw x 10
    bw+45 x 8
    bw+45 x 8
    anterior delts started to bug so i stopped after this

    Preacher Curl Machine (single hand) -- 30sec rest
    40x10
    50x8
    50x8
    60x5

    Forearm Curls -- 1min rest
    90x12
    90x12
    90x10
    90x8
    90x5

    Tricep Extensions (cable) --no rest between sets
    60x10
    70x9
    80x8
    90x7
    100x6
    110x5
    120x5
    130x5
    140x5
    150(stack)x5
    did this twice.

    Cable Hammer Curls w/Rope -- 1min rest
    100x10
    120x8
    140x8
    150x5
    150x5

    DONE

    -------------------

    Did way more reps then I thought I would. Felt really good, which was wierd because I was tired all day at work. Took some VasoPump sample that came with my Xtend...didn't notice much, maybe 10% increase in pump.
     
    Last edited: Nov 26, 2008
  3. dmaestro

    dmaestro New Member

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    11/26/2008

    TODAYS DIET:

    [​IMG]



    WORKOUT: CHEST/SHOULDERS

    5min elliptical
    5min shoulder warmup

    Bench Press: -- 1 min rest
    135x10
    135x10 wide grip
    185x8
    225x8
    245x5
    245x5
    225x8

    Incline Bench Press: -- 1:30 rest
    135x8
    185x8
    205x6
    225x6
    225x6
    225x6
    135x3 (wide grip super slow)

    Pec Deck: -- 1min rest
    130x10
    160x10
    160x10
    160x8

    Standing Shoulder Press -- 2min rest (forgot my fucking belt)
    135x10
    155x8
    155x8
    155x8

    Side Lateral Machine - 1min rest
    Stack x 10
    Stack x 10
    Stack x 10

    Lateral Cable Raises: -- 30 sec rest
    10x10
    15x10
    20x10
    25x8

    Shrugs: -- Few mins rest
    135x10
    225x10
    315x10
    405x10 (hurt like hell :ugh: )
    225x10 (clean grip)



    DONE
    --------------------

    Was pretty tired today, didnt sleep well last night. Had to sort've grind through todays workout. Chest is still weak as fuck, so that is always depressing...However, looking forward to turkey day tommorow, should be delicious :bigthumb:
     
    Last edited: Nov 26, 2008
  4. dmaestro

    dmaestro New Member

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    hit 5k cals.

    fucking stuffed.

    lots of carbs, wachout.

    [​IMG]

    should have a good back workout tommorow. :bowdown:
     
  5. Lukkie

    Lukkie OT Supporter

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    chorizo ftw :bowdown:
     
  6. dmaestro

    dmaestro New Member

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    had more this morning :bowdown:

    FOODS:

    [​IMG]


    11/28/2008 BACK

    Chins:
    1x21 (pr, previous was 18, no faggot crossfit pullups here either :cool: )

    Bent Over Rows: -- 2 min rest
    135x10
    185x8
    205x8
    225x8
    225x8

    Seated Cable Row: -- 1min rest
    120x10
    150x10
    180x8
    200x8
    220x6

    Rear Delt Fly Machine: -- 30 sec rest
    50x10
    50x10
    50x8

    Lat Pulldown: -- 2 min rest
    150x10
    180x8
    200x8
    220x7
    220x5

    Chest Supported Row (Machine): -- 1min rest
    205x10
    255x10
    295x8
    295x8

    Single Arm Lat pulldown: -- 30 sec rest
    75x10
    90x10
    110x8

    Face Pulls: -- 30 sec rest
    110x15
    120x15
    130x15
    150x10



    DONE!

    ------------------------

    was going to do some deadlifts at the beginning of my workout, was too tired, had to goto the gym early because I had to pickup my roommate from the aeropuerto.

    post up diet later, lots of leftovers today
     
    Last edited: Nov 29, 2008
  7. erok81

    erok81 All your canyons are belong to me!!

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    Three rolls? Weak. I think I around 20. :rofl:
     
  8. dmaestro

    dmaestro New Member

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    lolz, my gfs mom made the ones that come out of a tube..I dont like those one too much.


    DIET:


    [​IMG]

    ate way more fat than I thought I did. oops.


    WORKOUT: LEGS (hungover as fffffffuuuuuuuuuuuuuuuuuuuuck today)

    5min elliptical

    Box Squats: -- 2min rest
    135x10
    185x8
    225x8
    225x8
    225x8
    135x10

    Calf Machine: -- 30 sec rest
    150x12
    200x12
    220x12
    250x12

    Pull Throughs: -- 1 min rest
    65x10
    80x10
    120x10
    120x10

    Leg Raises: -- 1 min rest
    10
    10
    10
    8

    Leg Extensions
    100x10
    120x8
    140x8
    160x8

    DONE

    5 min stretching

    ------------------------------

    fucking exhausted today, my right hip has been bugging me at the bottom of my squats, figured since i was too hungover to do heavy squats today i'd work on my box squats...didnt help the hip situation at all :o
     
    Last edited: Nov 30, 2008
  9. dmaestro

    dmaestro New Member

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    oh yeah :rofl:

    i hit my chin pr to far's cover of pony

    [y]i0-a8TIKWAc[/y]

    ride my pony bishes. :mamoru:

    and on a side note, think I might start using www.dailyplate.com for tracking my macronutrients...fitday fucking BLOWS for food searching
     
  10. dmaestro

    dmaestro New Member

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    11/30/2008

    DIET:

    [​IMG]


    WORKOUT: CHEST/SHOULDERS

    5min elliptical
    5min shoulder warmup

    Flat Bench: -- few mins rest
    135x10
    135x10
    185x6
    225x8
    245x5
    255x3
    255x3
    225x8

    Incline Bench: -- few mins rest
    135x10
    205x8
    225x6
    245x5
    245x5
    205x8
    135x10

    Pec Deck: 1min rest
    130x10
    160x10
    180x10
    180x8

    BTN Standing Military -- 1 min rest
    Bar x 10
    65 x 10
    65 x 10
    85 x 10
    85 x 8
    (never done these before :rofl: pretty much used today to get my form down so I dont hurt myself when I start to go heavier.

    Side Later Machine -- 1 min rest
    95x10
    95x10
    95x8

    Upright Rows:
    95x10
    95x8
    95x8
    95x8

    DONE

    -----------------------

    felt fantastic today even though I slept like SHIT last night. Woke up at like 3:30am and couldnt sleep til 5am. Chest felt really good, if my shoulders keep up Ill be back to repping 275 in no time and hopefully hit my goal for the past 5 years of repping 315 for at least 3. :noes:


    and if people start asking me why I do chest/shoulders twice a week, it's because aesthetically and strength-wise they are the weakest part of my body, so I hit em double time.
     
    Last edited: Dec 1, 2008
  11. Abomb

    Abomb New Member

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    god i fucking hate that song (original version) :rofl:
     
  12. Battle Angel

    Battle Angel New Member

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    i told you :o
     
  13. dmaestro

    dmaestro New Member

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    GO SUCK YOURSELF
     
  14. dmaestro

    dmaestro New Member

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    12/1

    no gym today

    DIET

    [​IMG]

    probably closer to 3k-3.5k calories.

    Had a togos sandwich, not a subway..too lazy to add in. They come with a shitload more bread, didnt skip on the mayo either :o

    the chicken was pan fried with heavy creamer and jim beam :yum: also too lazy to get the measurments and tally them up.
     
  15. dmaestro

    dmaestro New Member

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    12/2

    DIET:

    [​IMG]



    GYM: GUNSHOW

    Skull Crushers: (ez-jerry-curl-bar)
    75x10
    95x10
    125x8
    125x8

    Bicep Curls: (ez-jerry-curl-bar)
    75x10
    95x8
    125x8
    125x6

    Dip Machine:
    Stack x 10 shoulders hurt
    Stack x 10 shoulders still hurt
    Stack x 5 k fuck it shoulders arent going to stfu

    Swiss Ball Crunches:
    A LOT x 3 sets, im getting a muffin top

    Hammer Curls w/Rope:
    100x10
    Stack x 8
    Stack x 8
    Stack x 8

    Tricep Extension w/rope:
    100x10
    Stack x 10
    Stack x 8
    Stack x 8

    Preacher Curl Machine: (used light weight and focused on isolating the bicepT)
    60x10
    80x8
    80x8
    80x8

    DONE

    ______________________________

    had NO energy today, I dont get it...my energy at the gym is COMPLETELY random it seems. I ate carbs all day long at work and when I get to the gym NADA, muscles felt flat and tired as hell. FUCKING THING SUCKS
     
    Last edited: Dec 3, 2008
  16. dmaestro

    dmaestro New Member

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    12 - 03

    DIET:

    [​IMG]

    I am at where I want my cals to be but I want to keep my fat at 100g or below. Really dont want to drop mayo from my sandwiches because I hate dry sandwiches but it looks like I am going to have to. :hs:


    WORKOUT: SHOULDERS/CHEST

    5min shoulder warmup

    Bench Press
    135x10 standard grip
    135x10 wide as fuck grip
    185x6
    225x8
    245x5
    255x3
    255x3 (decided at this point that my bench wasn't going back up tonight, dropped weight and worked on speed here)
    225x3
    225x3
    225x3
    225x3

    Seated Military Press
    Bar x 10
    135x10
    185x5
    185x5 fuck this shoulders hurt
    135x10
    135x8

    CABLE CROSS OVERS JUICY RIP BRO
    50x10
    80x10
    100x8
    100x8

    Cable Lateral Raise
    20x10
    25x10
    30x8
    30x8

    CT Inspired DB Bench
    70x10
    75x8
    80x8
    80x6

    Rear Delt Machine
    80x10
    100x10
    120x8
    130x6

    Swiss Ball Crunches:
    3sets / bw

    Calf Raises
    150x20
    300x10
    300x10
    300x10



    DONE
    ________________________________

    was fucking fired up today, came home bbq'd up my weiner on the grill, smothered it in mustard and chugged some water and out the door. Get to the gym and it's fucking CRACKIN' everything was taken up by either a.) sweaty old guy that's "GETTIN BACK INTO IT" or b) 5+ highschool kids with their tapout cutout shirts mean mugging everybody. anyways, had to improvise, didn't really get to go heavy on my exercises like i wanted to.

    there were a bunch of hot jailbait though :naughty:

    they love wearing those shorts where the bottom of their asses fall out the bottom and the poon is all mashed up against the front.

    srsly, tomash heaven.

    /blog

    oh and add a snickers bar to my foods today, cuz i am eating one right now :o
     
    Last edited: Dec 4, 2008
  17. dmaestro

    dmaestro New Member

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    DIET:

    [​IMG]

    thats all folks, no gym today.
     
  18. dmaestro

    dmaestro New Member

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    [​IMG]


    WORKOUT: WORSE LEG WORKOUT EVER RECORDED IN TEH HISTORY OF MAN

    5min ellipitical
    5min leg/hip warmup foam roller shit

    SQUATS

    135x10
    185x10 right hip starts hurting
    225x3 right hip really hurts
    225x5 right hip really hurts bad
    225x5 okay right hip is going to be a faggot all night long
    135x10
    135x10

    BB Lunges
    135x1 fuck this hurts more than the squats

    RDL
    Bar x 10
    135 x 10
    185 x 10
    225 x 8
    225 x 8

    Calf Raises
    100x20
    120x15
    150x15
    200x10

    Leg Extensions
    100x10
    120x10
    140x8
    160x8
    180x5

    Crunches:
    bw x 30 x 3


    10 mins of stretching angrily.

    _______________________________________


    one of the top 10 worse workouts i've had.

    I am really sick of my damn body, if it's not one thing it's another. Sick of all these aches and pains I get, I am twenty fucking three not sixty-three, shouldn't be all hobbled and crockity as shit yet. Painful to believe that I was 20lbs light this time last year and squatting 405x3.

    FFFFFFFFFFFFFFFFFFFFFFFFFFFFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU

    looks like it's going to be a bourbon night for me.
     
    Last edited: Dec 6, 2008
  19. dmaestro

    dmaestro New Member

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    DIET: so sick of chicken :ugh:

    [​IMG]


    WORKOUT: CHEST/SHOULDERS

    5min elipitcal
    10min shoulder warmup

    BB Bench
    135x10
    135x10 (wide)
    185x6
    225x8
    245x6
    265x3
    265x5 (got a spot here, he helped on the last rep)
    225x10

    Incline Bench:
    135x8
    225x8
    245x5
    245x5
    225x6
    135x10

    Pec Deck:
    130x10
    150x10
    180x8
    180x8

    Shoulder Press Machine: (was gassed already)
    130x10
    150x10
    150x10

    DB Lateral Raise:
    25x10
    25x10
    25x10

    Cable Straight Bar Front Raise:
    100x10
    120x8
    120x8

    Chest Press Machine (stuper set/burnout/no rest):
    100x10
    120x10
    140x8
    160x8
    180x6
    200x6

    DONE

    ________________________________________


    Felt good...workout took a while because my spot kept yapping to me, cool guy though. Hopefully Ill be hitting 315 inside of the next 6 months. I feel like these shoulder warmups are helping a lot :bowdown:

    back tommorow, not too sure if I am going to DL or not, hammies are fried and both of my hips are incredibly tight, going to start stretching the iliopsoas more.
     
    Last edited: Dec 7, 2008
  20. Idea of Evil

    Idea of Evil Struggle

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    still no deadlifts...
    [​IMG]
     
  21. y1997

    y1997 Made in the U.S.S.R.

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    Damn thats a pretty intense chest/shoulder workout. Do you always combine the two?
     
  22. dmaestro

    dmaestro New Member

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    :rofl: probably tommorow, see how I feel. My scheduel is all fucked up. Usually put DLs and Squats 4 days apart.

    yeah..usually I'll hit up more but I've been doing chest/shoulders twice a week to get them caught up with the rest of my body. Those parts have always been weak for me (physically/aesthetically)
     
  23. dmaestro

    dmaestro New Member

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    12/07/08

    DIET: unintentional lowcarb day
    [​IMG]


    WORKOUT: BACK

    5min ellipitcal
    5min upperbody warmup

    Chins:
    bw x 12 x 2 sets

    BB Bent Rows:
    135x10
    185x8
    225x8
    245x6
    245x6
    225x10
    135x10 superset

    DEADLIFTS:
    135x10
    225x5
    275x5
    315x5
    365x3
    stopping here, hammies are fried and hips are still bugging me

    Single Arm Row
    60x10
    70x10
    80x8
    90x8

    Crunches
    30xbwx3 sets

    Lat Pulldown
    130x10
    180x8
    200x8
    200x8
    200x8

    Single Arm Lat Pull Machine
    80x10
    90x10
    100x8
    110x8

    Low Row w/Rope
    80x15
    100x12
    120x10

    Shrugs
    135x15
    225x10

    callouses and hands are raped, done now

    _________________________________________

    felt good, used to love deadlifts now I hate them. blah


     
    Last edited: Dec 10, 2008
  24. dmaestro

    dmaestro New Member

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    no gym today...good thing too i am tired and sore as fuck.

    didnt eat that great, had a training class at work with a bunch of different companies taht flew in today, so shit food was abundant.

    [​IMG]

    hopefully i'll just eat that slab of steak tonight and not kill a bunch of kettle chips or something else
     
  25. dmaestro

    dmaestro New Member

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    12/09

    foodstuff:

    [​IMG]

    WORKOUT: BI/TRIS

    DEADLIFTS: lol beltless wut?
    135x10
    225x5
    275x3
    315x3
    365x3
    405x3

    RDL
    135x10
    135x10

    Cable Tricep Extensions w/straight Bar (Pronated)
    100x10
    130x10
    150x10
    150x10
    ~switch to supinated grip
    100x10
    130x10
    150x10
    150x10

    Preacher Curl Machine:
    80x12
    100x10
    120x8
    140x6

    Hammer Curls w/rope
    100x10
    130x10
    150x8
    150x8
    130x10 JUICY RIP OH FUCK

    Shrugs
    135x15
    225x10
    315x10
    315x10
    hands raped

    5min treadmill @ 4mph

    done

    ___________________________

    said fuck it and did DL's again because I didnt hit 405 on sunday, did it today but it was rough and really ugly on that last rep.
     
    Last edited: Dec 10, 2008

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