I'm gonna be shredded one day - log

Discussion in 'Training Logs' started by TheMustafa, Jul 29, 2005.

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  1. TheMustafa

    TheMustafa hook 'em

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    I don't know why I didn't make one of these earlier. It just didnt occur to me.

    Goals: I've been slightly overweight/chubby my entire life, and its seriously affected my confidence. I'm tired of this shit, time for a 6-pack.

    Diet: Try to eat 5-6 small meals a day, at least 200g protein. I eat somewhere between 1500-2000 calories a day, mostly from protein and complex carbs. Utilize carb timing. 50/50 ON Whey/Casein blend in morning and post-workout.

    Supplements:
    Fish Oil: 3g 3x/day (w/meals)
    Flax Oil: 1tbsp/day in breakfast shake
    Lean Green: 2 caps 3x/day (w/ meals)
    Sesathin: 2cc's 3x/day (w/meals)
    Vitamins C/B-complex powder: 1 packet/day in breakfast shake
    Multivitamin: Centrum 1/day (w/meals)
    Creatine: 3g pre, 3g post-workout

    Latest Bloodwork (just to have it logged):
    Cholesterol: 127
    Triglycerides: 65
    HDL: 43
    LDL: 71
    Risk Ratio: 1.65

    Current Progress to this point: weight dropped from 196 to 182 (this morning) since mid-May. I'm 5'9" btw. Got into the habit of going to the gym daily, established a routine and learning proper form and stuff.

    Current Schedule: Lifting M-F followed by 30min elliptical, 45-1hr cardio on weekends. Going to start an ECY stack soon.
     
    Last edited: Jul 29, 2005
  2. TheMustafa

    TheMustafa hook 'em

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    Location:
    Austin, Tx
    Thursday - Chest
    BB Flat Bench: 105x10, 115x8, 115x6, 125x4
    BB Decline Bench: 90x10, 95x9, 105x7
    DB Incline Bench: 35x11, 40x9, 42.5x3, 40x4 (fuck you muscle fatigue)
    Standing Cable Flys: 4x12, 5x10, 5x10 (not sure of weight equivalent)
    Assisted Dips: 4 or 5 sets of 6-12 with more assistance than I want to remember.

    Cardio: Elliptical - 27min, level 14-15, bpm > 160, 2.17mi, 423 cals (cals prolly not accurate, just for logging purposes) (15.6 cals/min)

    Diet
    Breakfast shake
    Egg Burritos w/ low carb tortillas, mushrooms, 3 strips turkey bacon, fat free cheese, picante sauce, and an assload of tobasco
    pre-wo: balance bar, caffeine tab
    post-wo: protein + mootopia skim + pomegranate juice (2 tbsp)
    pria protein bar + milk (late night blazed snack)



    god i'm a weak fuck, but i feel badass after gym.
     
    Last edited: Aug 3, 2005
  3. TheMustafa

    TheMustafa hook 'em

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    Friday - Fucking Nothing.

    Forgot the gym closed early at 10 today; couldnt fucking go. I'm pissed.

    Diet:
    Breakfast shake - added some free neurostim, tasted like lemon-flavored asshole. Out of most regular things.
    2 turkey sandwiches w/ Man's Bread, hummus, turkey bacon
    Pria Carbselect protein bar + 1c mootopia skim
    2 fajitas w/ fat free cheese & special tortillas, steamed asparagus and artichokes

    ECY Stack:
    12.5 E / 200 C @ 2pm
    12.5 E / 200 C @ 6:30pm

    didnt feel too bad, bp and hr not elevated at all. got somewhat sleepy, but someone said that i was probably dehydrated. felt more awake.
     
    Last edited: Jul 30, 2005
  4. TheMustafa

    TheMustafa hook 'em

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    Location:
    Austin, Tx
    Saturday - Back
    BB Good Mornings: 45x12, 50x18, 60x18, 70x10
    Cable Lat Pulldown: 100x10, 112.5x8, 112.5x8
    DB Bent-over Row: 45x12, 47.5x10, 47.5x10

    Cardio: 22min, 1.68 mi, level 15, 298 cals (13.5 cals/min)

    Diet:
    breakfast shake - added 1/4c bran, keep my shit regular
    1c atkins cereal w/ mootopia skim, pria bar
    pre-wo: protein pudding + apple
    post-wo: fajitas again

    ECY:
    5 Y @ 4 am
    12.5 E / 200 C @ 1 pm
    12.5 E / 200 C @ 7 pm

    went to gap today, easily fit into 34/30's slim leg, and they looked good too. badass.
     
    Last edited: Aug 3, 2005
  5. TheMustafa

    TheMustafa hook 'em

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    Location:
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    Sunday and Monday

    Had to go to Houston. Ate like crap, but got ECY up to 25/200 twice a day.
     
  6. TheMustafa

    TheMustafa hook 'em

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    Location:
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    Tuesday - Bi's and Tri's
    BB Preacher Curls: 20x10, 20x8, 22.5x7, 22.5x4
    DB Curls: 20x12, 25x10, 27.5x10
    Concentration Curls: 12.5x10, 15x8, 15x8
    Cable Pulldowns: 9x12, 10x11, 11x10
    Cable Bent-over Triceps Extension: 9x11, 10x10, 11x7

    Cardio: 32min, 2.44mi, level 14-15, 504 cals (15.75 cals/min)

    Diet:
    Breakfast shake
    antones for lunch (shit)
    Protein bar
    Post-wo protein shake
    2 chicken breasts, asparagus, artichoke, brussels sprouts

    ECY:
    12.5/200
    25/200
     
  7. TheMustafa

    TheMustafa hook 'em

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    Location:
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    Wednesday - Shoulders and Forearms:
    DB Lateral Raise: 17.5x10, 17.5x10, 20x8, 20x6
    DB Front Raise: 17.5x10, 20x10, 20x10, 22.5x9
    DB Shoulder Press: 30x12, 35x10, 37.5x10, 37.5x6
    Wrist Curl: 25x30, 30x15
    Reverse Wrist Curl: 20x20, 25x13, 25x10

    Cardio: 26min, 2.06mi, level 15, 428 cals (16.5 cal/min)

    Diet:
    Breakfast shake
    Turkey sandwich w/turkey bacon, hummus; apple
    Spaghetti w/ asparagus
    Post-wo protein shake

    ECY:
    5mg Y @ 8 am
    25/200 EC @ 1 pm
    25/200 EC @ 6pm
     
    Last edited: Aug 4, 2005
  8. TheMustafa

    TheMustafa hook 'em

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    Location:
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    Didn't do anything Thursday - Monday; birthday & had to go to houston.

    Tuesday - Chest
    BB Flat Bench: 115x10, 125x8, 135x6
    BB Decline Bench: 115x9, 125x7, 135x5
    DB Incline Bench: 37.5x13, 42.5x11, 45x8
    Standing Cable Flys: 4x12, 5x10

    Cardio: Elliptical - 50min, level 14-15, bpm > 160, 753 cals (15.1 cals/min)

    Diet
    Breakfast shake
    Spaghetti
    Post-wo protein shake

    ECY
    25/200 EC @ 2pm
    25/200 EC @ 6:30pm
     
    Last edited: Aug 10, 2005
  9. TheMustafa

    TheMustafa hook 'em

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    Location:
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    Weight: 179.5 this morning

    Wednesday - Bi's and Tri's
    BB Preacher Curls: 20x10, 22.5x9, 25x4, 25x4
    DB Curls: 22.5x12, 25x10, 27.5x10
    Concentration Curls: 12.5x20, 15x8, 15x6
    Cable Pulldowns: 10x17, 11x13, 12x9
    Cable Bent-over Triceps Extension: 10x10, 11x7, 11x6

    Diet
    Breakfast shake
    Turkey Sandwich
    Ghatti's Pizza Buffet (god, why did I do that)
    Post-wo protein shake

    ECY
    7.5/200 YC @ 7am
    25/200 EC @ 11:30am
    25/200 EC @ 5:30pm
     
    Last edited: Aug 11, 2005
  10. TheMustafa

    TheMustafa hook 'em

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    Location:
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    Thursday - roommate's gf's birthday, ate decent except the dinner & drinking, didnt work out.

    Friday - Shoulders and Forearms
    DB Lateral Raise: 17.5x11, 17.5x10, 20x8, 22.5x6
    DB Front Raise: 17.5x10, 20x10, 22.5x10, 22.5x8
    DB Shoulder Press: 27.5x12, 30x12, 35x10, 37.5x8

    Cardio: 33 min, 2.55 miles, level 16, 461 cals (14 cals/min)

    Diet
    Breakfast shake - no milk, used water
    Turkey sandwich w/ asparagus and brussels sprouts
    Post-wo shake w/ water, added some pomegranate juice

    ECY
    25/200 EC @ 2pm
    25/200 EC @ 6pm
     
    Last edited: Aug 13, 2005
  11. TheMustafa

    TheMustafa hook 'em

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    Location:
    Austin, Tx
    Saturday - Back
    BB Good Mornings: 60x12, 70x12, 80x13, 90x12
    Cable Lat Pulldown: 100x12, 112.5x10, 125x6
    Cable Seated Row: 8x10, 9x10, 10x5 (my form for this sucks)
    DB Bent-over Row: 47.5x12, 50x12, 50x10

    Cardio: 32 min, 2.34 mi, lvl 15-16, 505cals (15.78 cals/min)

    Diet:
    Breakfast shake
    2 chicken breasts, grilled, w/ steamed asparagus, broccoli, artichoke, brussels sprouts
    slice of bread w/ hummus, cottage cheese, and some fat-free yogurt pre-wo
    post-wo shake, added some bran

    ECY:
    7.5/200 YC @ 8:40am
    25/200 EC @ 1pm
    25/200 EC @ 7pm
     
    Last edited: Aug 14, 2005
  12. TheMustafa

    TheMustafa hook 'em

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    Location:
    Austin, Tx
    Tuesday - Chest
    BB Flat Bench: 115x12, 135x6, 140x4
    BB Decline Bench: 125x7, 135x4, 125x6
    DB Incline Bench: 40x11, 42.5x10, 45x6
    Standing Cable Flys: 4x12, 5x12, 5x10

    Diet:
    Decided today to not worry about eating/eat whatever until Monday. I need a dieting break, been stuck around 180 for 3 weeks.
     
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