Doug's starting from scratch, need help!! Journal
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03-26-2009, 05:36 PM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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30 minutes on the treadmill.
Diet:
0.5 cup oats, 1 cup cottage cheese, 3 tbsp walnuts, .5 cup milk.
Banana, 35g whey, cup of milk, tbsp of pb.
2 cups of chicken breast, 1.5 cups of brown/wild rice, 0.5 cups raisins.
Banana, 35g whey, cup of milk, tbsp of pb.
1.5 cups cottage cheese, 10 grapes, 3 tbsp walnuts.
cals 2160. Protein 261g F 22% C 42% P 36%
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04-02-2009, 02:49 PM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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March 31/09
10 min w/u run.
SQUAT
BARx5
95x8
145x3
195x2
215x1
235x1
255x5x3
215x5x2
BENCH
BARx5
95x8
145x3
165x2
185x1
205x5x3
165x5x2
$#@! Slow and sloppy on my last reps.. backdown sets to atone.. I'll try bumping back to 185 and working up from there again.. :(
CHIN UPS
5,5,5,4,4
Dropped the 10lbs to see if I could get more reps in.. Helped a LITTLE bit..
PLANKS
1 min front, 30 sec side.
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04-02-2009, 02:59 PM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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April 2/09
Weight: 228
10 min w/u run.
DEADLIFTS
135x 7-10 x4
Think I'm getting the hang of these.. Will get a vid soon.. Getting my butt as low as I can to the ground, almost feel like I'm going to fall backwards.. Concentrating on lifting with my legs, not my back..
I'm feeling way more wasted doing these than when I started, so I must be getting better at form..
SPLIT SQUATS
50x5
70x4
90x3
110x2
120x1
140x5x3
BOSU PUSH UPS
15, 10, 10, 10, 8
FACEPULLS
"14"x10x3
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04-02-2009, 04:57 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Your squats are pretty much as good as mine now! Thats awesome for you... not so good for me. hahaha
IW
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04-02-2009, 10:28 PM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Really??!
Sweet..
Now I just have to get my deads off the ground..
I think I have them licked, though..
We'll wait and see on the next vid..
Diet:
1 cup bran cereal, 1 cup 1% milk, 3 tbsp walnuts, 0.5 cups blueberries, 40g whey.
1.5 cups cottage cheese, 1 cup grapes, 3 tbsp almonds
30g whey, 70g waxy maize.
2 double meat turkey wraps, no mayo.
2 cups whole wheat spaghetti, 2 cups chicken, .5 cups spaghetti sauce, some red peppers, onion.
Cals. 2920 289g Protein C 45% P 39 F 16%
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04-04-2009, 07:59 PM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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April 4/09
10 min w/u run.
SQUAT
BARx5
95x8
145x3
195x2
215x1
235x1
255x5x3
215x5x2
BENCH
BARx5
95x8
145x3
165x2
175x1
190x5x3
165x5x2
Shoot.. Forgot it was military presses today..
SINGLE ARM ROWS
40x5
60x5
75x4
85x3
105x5x3
HANGING CHAIR RAISES
10x3
DIET:
Oats, 1% cottage cheese, 3 tbsp walnuts, 1% milk
1.5 cups cottage cheese, 1 cup grapes, 3 tbsp almonds
bran cereal, 1% milk, .5 cups dried blueberries, 40g whey, walnuts
1 cup brown rice, 8oz. salmon, salad with olive oil dressing.
70g waxy maize, 30g whey.
bran cereal, 1% milk, .5 cups dried blueberries, 40g whey, 3 tbsp. walnuts
1 cup 1% cottage cheese.
3130 cals. 293g protein. F 21% C 41% P 37%
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04-05-2009, 11:20 PM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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April 6/09
Diet:
Oats, 1% cottage cheese, 3 tbsp walnuts, 1% milk
1.5 cups cottage cheese, 1 cup grapes, 3 tbsp almonds
1 cup brown rice, 2 cups chicken breast, .5 cup tomato sauce, .5 onion
1 cup chicken breast, 1 cup broccoli, 1 cup brown rice.
12oz smooth tofu, 2 tbsp peanut butter, 2 tbsp cocoa powder, 30g whey, 1 tbsp fructose, 1 tsp vanilla (chocolate tofu pudding)
2860 cals. 290g protein. F 25% C 35% P 40%
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04-06-2009, 10:02 AM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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June '08: 204 lbs, 21.5% b.f. (isolation excersizes, 10-15 reps)
Waist: 37.25 Upper Chest: 44.0 Chest: 41.5 Ribs: 38.5 Hips: 42.5 Thigh: 25.5 Calf: n/a
Sept '09: 210 lbs, 21.8% b.f. (started SS)
Waist: 37.75 Upper Chest: 44.0 Chest: 42.5 Ribs: 40.0 Hips: 43.0 Thigh: 25.5 Calf: n/a
March '09: 231 lbs, 23% b.f.
Waist: 41.0 Upper Chest: 44.75 Chest: 43.5 Ribs: 41.75 Hips: 44.0 Thigh: 25.0 Calf: 16.0
June '08 to March '09:
Waist: +3.75 Chest: +2.0 Upper Chest: +0.75 Ribs: +3.25 Hips: +1.5 Thigh: -0.5 Calf: n/a
Last edited by dougz; 04-06-2009 at 11:19 AM.
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04-06-2009, 10:24 AM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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80 pounds a day of cottage cheese will make that waist bigger
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04-06-2009, 10:56 AM
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Rank: Member
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Yeah, that's what I get for eating too much, trying to bulk (3200-3300 cals a day).
Gonna keep it around 2900, now..
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