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Month of July, goals, diet, supps, journal. Anything to add?
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06-29-2005, 08:00 AM
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Rank: Member
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Join Date: Mar 2005
Posts: 213
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Month of July, goals, diet, supps, journal. Anything to add?
OK All,
Here goes my goals/diet/training for the next month. I am setting it all up so I stay on schedule.
Start:
Weight 196.8
Arms 16.5
Legs 25
Calf 17
Waist at love handles 36
Chest at nips 41
Neck 16.5
Floor Press - 285
Box Squat Parallel - 315
Barbell Bench DE – 135x30
Pull-ups one set- 28
Dead lift - 215
Goals:
Weight lean 190, arms 17, waist 34, chest 42-43
I came close to seeing my abs last cut, I wan to see them this time.
Be able to walk on my hands
Speak 3 full sentences in Swedish (maybe listen to cd's while WO)
Do 1 social, non drinking thing a week, besides not drinking while friends are drinking.
Meet/talk to 1-2 new people per week. I am mad shy, and rely on friends of friends, or work associates.
Floor Press – 305-315
Box Squat Parallel - 365
Barbell Bench DE – 135x50
Pull-ups one set- 50
Dead lift – 275
No drinking for July after July 4th weekend. No Smoking for month after July 4th weekend. No/almost no cheese after July 4th weekend.
Eat vegetables or fruit at least 2 times per day.
Run/cardio 3 times per week.
Last edited by joeyboy777; 06-29-2005 at 08:35 AM.
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06-29-2005, 08:05 AM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Any reason for all those reps in a set?
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06-29-2005, 08:10 AM
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Rank: Member
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Join Date: Mar 2005
Posts: 213
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Quote:
Originally Posted by 0311
Any reason for all those reps in a set?
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It is just for endurance. I wanted to be able to do 50 pullups in a sinlge set. We have been increasing each week. Now I will be adding weights via weight vest. I would like to work up to 80lbs added weight.
The benh is 50, just because we have gotten to 30 on our dynamic effort days when training. We will not be doing these sets during the next month, just as a test day at the end of the month. Next time we do westside style DE days, we will up it to 185 on bench.
Last edited by joeyboy777; 07-09-2005 at 04:41 PM.
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06-29-2005, 08:13 AM
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Rank: Member
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Join Date: Mar 2005
Posts: 213
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Supplements:
Daily: multi vit, B, C, E, Zinc, green tea. 5g taurine, 5g Piracetam, 5g Acetyl-L-Carnitine, 5g L-Tyrosine. Apple cider vinegar.
First 2 weeks extra, EC stack. Second 2 weeks, Clen/ keto, until it is gone.
I still have some clen left over, so I'll use it, not going to use it after this. It gets me wired all day or night. I used to take it at night, so I could sleep, well one time, this girl came over to talk, I wasn’t too talkative as my body was tired, and mind drained from the day. We ended up trying to sleep. My body wasn’t having it. My heart was racing crazy, Im sure I kept her up with it also. And to top it off, she didn’t talk to me after the encounter. She either thinks I’m a drug addict, or don’t care to talk to her. That experience was enough to stop me from taking it at night. Only 2 other times I couldn’t sleep, but sleep is the one thing I need, and I will not sacrifice.
But I do like clen for its ability to give me energy for workout. I will buy a preworkout stim over the next few weeks to try out, maybe amp, or a scivation item.
Workout supps, Pro, oats, 5g Creatine Mono, and 5-10g Glutamine, 5-10 g BCAA.
I have been using this Creatine Mono and Glutamine by Nutrabio for the past 6mos. Good company, Great prices on these 2 items. Some say glutamine is a waste, others, say its needed. I’ve always had it, I will found out the difference once I run out of product. I have only used Creatine Mono. I have never had any excessive bloat. We will see what happens when I try CEE.
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06-29-2005, 08:15 AM
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Rank: Member
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Join Date: Mar 2005
Posts: 213
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Workout MWF cardio on off days. My brother wants 3 days a week for the summer because of so much going on and his work schedule. We will be doing HST. We are taking our training easy now until the July 4th/5th so we rest.
http://www.hypertrophy-specific.com/hst_index.html
This workout takes about 1 hour. 3 days a week. Will rotate as per schedule. and adjust reps per set per guidelines.
Sample Exercise day:
Squats 2
Stiff leg deads 2
Leg Extensions 2
Leg Curl 2
Incline Bench press 2
Flyes 1
Close Grip Pull down 1
Barbell Row 2
Pull ups 2
Arnold DB Press 1
DB Side Raises 1
Rear Delt 1
Tricep French Press 1
Pressdown 1
Barbell curls 2
Incline DB Curls 2
Calf raises 1
Shrugs 1
Abs 2
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06-29-2005, 08:05 AM
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Rank: Member
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Join Date: Mar 2005
Posts: 213
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Diet -
Eating Schedule. I enjoy carb cycling for sanity reasons. I have a greater array of foods from week to week. On High Carb (HC) days, my carbs will consist of sweet/reg potatoes, oats, dark breads, rice, rice milk. Low Carb (LC) days will have a pc meal either in the morning, or if a workout/cardio day, around my workout I will have oats/fruit. No Carb days (NC). Nuts, tuna, oils, all the good P+F stuff. My calories will also rotate I’ll redo my caloric requirements today. Higher calorie days will be on HC days because I will take in 2 shakes @ 400-500 cal each, and a larger meal P+C meal after workout.
This is supposed to be a calendar for the month. High Carb days are MWF, and low and no carb days are rotating, but never 2 NC days in a row.
Sund Mond Tuesd Wed Thursday Frid Sat
03 LC 04 HC 05 NC 06 HC 07 LC 08 HC 09 NC
10 LC 11 HC 12 LC 13 HC 14 NC 15 HC 16 LC
17 NC 18 HC 19 NC 20 HC 21 LC 22 HC 23 LC
24 NC 25 HC 26 LC 27 HC 28 NC 29 HC 30 NC
Carb cycling is based on Twin Peaks at Avant labs. It is touted on other sites also. If I wasnt doing this, I would just follow the clean bulk/cut.
carb cycle intro
carb cycle take 2
carb cycle, Q&A
Last edited by joeyboy777; 06-29-2005 at 09:20 AM.
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07-09-2005, 09:30 PM
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Rank: Bantamweight
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Join Date: Apr 2005
Location: PA
Posts: 686
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Good luck with the new goal. Also hope your hip feels better.
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08-02-2005, 12:45 PM
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Rank: Member
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Join Date: Mar 2005
Posts: 213
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OK, July is done... Lets see the results.
Start: End:
Weight 196.8 End: 185-188
Arms 16.5 End: 16
Legs thigh 25 End: 24.5
Calf 17 End: 16.5
Waist at love handles 36 End: 35.5
Chest at nips 41 End: 41
Neck 16.5 End: 16.5
Floor Press - 285 End: will do next week, prob same
Box Squat Parallel - 315 End: 415
Barbell Bench DE – 135x30 End: 135x30
Pull-ups one set- 28 End: 30
Dead lift - 215 End: 265
Goals:
Weight lean 190, arms 17, waist 34, chest 42-43- Well, Im leaner, I am at a 34, down one more notch on my belt. My arms and chest/back did not grow cause I am still cal restricted. That will change shortly.
I came close to seeing my abs last cut, I wan to see them this time. Abs seen for small time, Oh they will be here soon
Be able to walk on my hands, I can do 20 handstand pushups, cannot walk on hands yet, soon grasshopper I made parralettes out of some 2" PVC- nice
Speak 3 full sentences in Swedish (maybe listen to cd's while WO)... No way, I did listen to the cd once a week...
Do 1 social, non drinking thing a week, besides not drinking while friends are drinking. Yes, in a way, Went to a few movies, Wedding Crashers was awesome... Hung out with a few different people. Did not go out with friends on 2 occasions (Im sooo glad I didnt, the crazy asses)
Meet/talk to 1-2 new people per week. I am mad shy, and rely on friends of friends, or work associates. Yes and no. I interviewed for a new job and accepted their proposal, so I will be with new people soon, talked with people in new department. I did not meet anyone new except for at the bar... but they were cool.
Floor Press – 305-315 I will try this week
Box Squat Parallel - 365 yup
Barbell Bench DE – 135x50 nope
Pull-ups one set- 50 nope
Dead lift – 275 I will try again
No drinking for July after July 4th weekend. No Smoking for month after July 4th weekend. No/almost no cheese after July 4th weekend. Drank 2 times, got wasted once, cheese on eggs had to do it. Smoked 2 times.. I guess it goes w/ drinkin....
Eat vegetables or fruit at least 2 times per day. Oh hell yeah, I have soo many veggies now. I bought a bunch of zuccini and squash. fried it up, added some chic slices.
Run/cardio 3 times per week. Yes sir
I did well overall. I had a great time doing the t-nation squat routine. I never saw my leg muscles before. Ive always had big legs, now I can move some weight with them.
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08-02-2005, 12:59 PM
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Rank: Member
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Join Date: Mar 2005
Posts: 213
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My diet. Ive been feeling great. Adding olive oil, protiens and veggies to daily habit. I've been cooking meats a lot more. Using new spices. Corrander, cumin, cinnamon, clove, chives, celery seed, curry (try a few)... Buy every spice with the letter C, you can make some good stuff.
I did the clen for 1 week, I dont care for it, I stopped so I would be good in the interview. Ill stick to my green tea and EC.
I did try Amp. I found it beneficial. I took an Amp in the morning after my night of getting trashed. I had to sign up for Grad school at 10am, I forgot my GMAT scores, so I had to take a test. I was thinking very well in the test. I am usually better at Math, so I took the verbal first. I blazed that test up. I could have been a writer that morning. The Math was easy, and everything is set up for me to start Grad school at the end of the month.. One more thing to look forward to.
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