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06-07-2008, 02:32 PM
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Time to start a journal again
Alrighty, it's been awhile and I think it's time for me to keep a journal again. I'll start by giving my stats, routine, diet, and will post some recent picks.
Diet: All meals are 2 1/2 to 3 hours apart. I'll post a typical day of eating for a lifting day. Non-lifting days I typically eat less carbs. Anyway... Meal 1: Breakfast/pre-workout meal 2 eggs & 1/2 cup egg whits 1/2 cup oatmeal with skim milk and honey 1 banana ISS Research muti 20 min before workout 2g of Kre-Alk Meal 2: Post workout 2g kre-alk immediatly after workout 2 scoops on whey and 1 scoop waxy maize 20 min later approx. 50g lean meat - fish, steak or chicken approx. 50g complex carbs - sweet potatoe, brown rice fibrosious veggies - broccoli, asparagus, spinach or green beans Meal 3: Two chicken breast sandwiches on whole wheat bread approx. 50g protein and 32g carbs Meal 4: one chicken breast or large fish filet or lean steak fibrosious veggie usually a handful of cashew peanuts between these two meals Meal 5: 3 whole eggs/ 1/2 - 3/4 cup egg white glass skim milk 2 scoops on whey and skim milk before bed. Routine: Mon: Heavy Leg/light pull Tue: Heavy push Wed: off Thr: Heavy pull/light leg Fri: light push you'll get a break down of lifts as I post my workouts. Height: 5'9 1/2" Weight: 160 lbs. bf%: 6-8% B: 270 S: 320 D: 390 Total BSD: 980 Goal: To stay lean and add more muscle mass.   I'll have to add some leg shots later. Today was my last day working out on Saturdays before I move my days to weekdays only. It was a light push day. Sat: light push Flat bench: 205x8, 185x8, 185x8, 175x9 Decline bench: 185x8, 185x9 Military press: 115x11, 115x8, 115x8, 115x7 DB side raises: 30x10, 30x8 DB rear delt raises: 42.5x10, 42.5x8 CGBP: 155x7, 155x6, 155x5 Push downs: 100x11, 100x8 30 min. light cardio after 2scoops BCAAs On light push day I'm a lot less concerned with weight than I am in trying to find my groove during the benching movement. My left front delt has been giving me problems lately. It's a goddam nagging pain that won't go away. I'm too goddam stubborn to take time off, lol.
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"Train beyond the pain... and death is your only release." Steve Michalik Last edited by Merk0135; 06-07-2008 at 02:36 PM. 
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06-09-2008, 05:29 AM
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Alot of people seem to have trouble with at least one of their anterior delts at one point or another. By the way mate, you're looking solod. I would've picked you at least 20lb's heavier than 160lb from those photo's.
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Mid-April, 2008 - 62kg (136.4lb) 2nd of June, 2008 - 73kg (160.6)
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06-09-2008, 05:35 AM
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"Train beyond the pain... and death is your only release." Steve Michalik Last edited by Merk0135; 06-09-2008 at 09:41 AM.
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06-09-2008, 09:41 AM
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Mon: Heavyleg/light pull
I worked heavy pull and light legs on Friday and my hips were still a bit warped so I didn't go 100% today on squats. ' Squats: 225x10, 275x2, 275x2, 285x2 Box Squats - above parallel as my hips were fried: 295x2, 295x5, 295x4 Leg Press: 560x6, 560x6, 560x8 SLDL's: 315x4, 315x4, 295x5 Speed Deads - I usually do rack pulls put wasn't feeling it today: 225x7, 225x8, 225x10, 225x10 Rack Chins: 3 sets very light abductor/adductor work: 2 sets each Some Curls Rope crunches 1 set DC Calves 25 min. light eliptical cardio after 2 scoops BCAAs (heart rate at 140)
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"Train beyond the pain... and death is your only release." Steve Michalik
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06-10-2008, 07:22 AM
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Tue: Heavy Push
My left front delt is still sore for whatever reason and it won't go away. Oh well... Flat Bench: 230x4, 230x3, 230x3, 245x1, 255x1 Decline bench: 225x4, 225x4 Military Press: 145x5, 145x5, 145x4, 145x3 DB Side Raises: 30x10, 30x10 Rear Delt flies on the machine x2 Decline CGBP: 195x3, 195x3, 195x3 Rope pull downsx2 30 min moderate cardio
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"Train beyond the pain... and death is your only release." Steve Michalik
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06-12-2008, 07:08 AM
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Thr: Heavy Pull/ Light legs
Deads 315x4 395x1x2 (PR) 355x2x1 335x3x1 BB Rows 205x5x2 215x3x2 Front Hack Squats 400x10x4 GHR body weightx6x2 BB Curls 105x10x1 105x6x2 DC Calves 490x6x1 Rope Crunches 3 sets 30 min light cardio on eliptical Any day you PR is a good day. My second attempt at 395 was ugly though. My first attempt was clean and almost effortless. I think I zapped myself, lol. I did try 405 as I was feeling good after the 395 PR but the chit was welded. It's right around the corner though.
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"Train beyond the pain... and death is your only release." Steve Michalik
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06-12-2008, 08:56 AM
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None the less, 160 or 180, looking good and for your weight you are damn strong too.
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06-12-2008, 10:08 AM
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Dude, you def. have hollow bones lololol
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Every time you hit him with a shot it's got to feel like he tried kissing the express train. Yeah, let’s start buildin some hurtin bombs.
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06-12-2008, 10:11 AM
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06-12-2008, 01:22 PM
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haha, well if those lats get any bigger he could fly away
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Every time you hit him with a shot it's got to feel like he tried kissing the express train. Yeah, let’s start buildin some hurtin bombs.
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06-12-2008, 02:52 PM
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06-12-2008, 04:42 PM
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__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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06-12-2008, 04:58 PM
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06-12-2008, 05:03 PM
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__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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06-13-2008, 02:51 AM
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__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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06-13-2008, 05:53 AM
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Fri: Light Push
Flat Bench: 205x9x1 205x8x1 185x9x1 185x8x1 Flat DB Press: 80x10x2 Military Press: 125x9x1 125x7x1 115x9x1 115x8x1 Front DB Raise 45x10x1 45x9x1 Decline CGBP: 155x9x1 155x8x2 Push Downs: 100x10x2 30 min moderate cardio
__________________
"Train beyond the pain... and death is your only release." Steve Michalik
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06-16-2008, 09:35 AM
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Mon: Heavy Legs/Light Pull Squats: 235x10x1 275x2x1 285x2x1 300x1x2 immediate strip down 225x5x1 Leg Press 570x6x1 570x7x1 570x8x1 got stronger as I went along on these SLDL's 295x6x2 275x7x1 Kept it light Rack Deads below the knee 405x6x1 455x3x1 455x1x1 425x3x1 Chins w/5 sec neg. bwx7x1 bwx5x1 abductor/adductor 2 sets each Preacher curls wid |
