Zealock's Daily Journal

[Zealock]

I had to start a Daily Journal to "forces" me to start. "sigh"!! I'll try to keep my Journal up to date everyday and try to post video/pictures when it's possible.

(This is an introduction of my goals, measurements and stuff like that)


(28 june 2006 comments)
First of all, my goal is mainly to get myself in shape, lose lot of fat, and gain muscle mass. I can't even run 1 km without dying 5 times lol. I used to train when I was 15 or 16, and I lifted 200 on bench press, and I quited lifting because I trained at school and they closed it for unknown reasons (I think it was due to kids stealing stuff). Anyways, now i'm back on track and I really need to lose fat, get cardio and gain muscles. I'll also put hours that I go to sleep, I always go to bed by 5AM or so =/, maybe the training will burn me out and makes me want to sleep. For the summer i'll personally be making my own food so, you might see weird things! The only supplement that I got is Creatine, but I'll wait a little more before getting into it (I need to test my force and endurance to calibrate series, that's why the first days will be messed up a little.)

(28 june 2006 stats)
225 lbs, 5'9.
Biceps: 15.0
Body: 46.2
Chest: 47
Forearms:11.7

(28 july 2006 comments)
X
(28 july 2006 stats)
XXX lbs, X'X
Biceps: X
Body: X
Chest: X
Forearms:X

(28 August 2006 comments)
X
(28 August 2006 stats)
XXX lbs, X'X
Biceps: X
Body: X
Chest: X
Forearms:X

(28 September 2006 comments)
X
(28 September 2006 stats)
XXX lbs, X'X
Biceps: X
Body: X
Chest: X
Forearms:X


Equipement at home
Dumbbells
Bench press
Incline bench press
Punching bag with handwraps and 16oz/12oz gloves
Bench for Leg Extensions and Leg Curls
AB Revolution
Bars

I'll by training at home most of the days, but I'll go to gym 1 day a week to train my legs and stuff that I can't train with my equipement. (Will be doing that until september.) I think my equipement will be enough until then, I just needed a place to start, and I'm not going to pay 50$ a month when I have stuff at home and I'll get free pass in 2 months at school.


( X Hours - From X to X ) is the training time, and from what time to what time.



(Please do not reply to the following posts about my weirdo reps and stuff, I'm trying to calibrate my weights and also don't complain about my bad english grammar skillz! haha)

[Zealock]

28 June 2006

I started training by 7PM and guests came at my house after like 30m of training, "sigh".
30 Mins - From 7PM to 7:30PM

Traning
15Min punching bag
Bench presses - 2 series of 15 with 100lbs (it was my warm up)
Bicep w/ a bar - 2 series of 15 with 50lbs (it was my warm up)
"Boom" guests knock at door"

Foods
3PM: 255g of weird frozen eat spaghetti w/ orange juice
6PM: Subway 12" (steak/cheese) - (no trio, I just had the sub and I drank water)
10PM: "Boris Cool", I think it was 250ML with 5,6 Alcohol (Just drank one)
1AM: 4 Pogos and 170g of tuna (I was hungry!) w/ water


So today was like... nothing except warm ups, better than nothing. Tomorrow I'll try to train in the afternoon by like 2 or 3PM and redo that day 1 (dang <_<).

[Zealock]

29 June 2006

Today was insane. ****load of punching bag and low weights but massives reps.
3 Hours - From 7PM to 10PM

Training
As you can see, it's mainly to get rid of my fat, I'm not really focusing on my strenght yet, I need some cardio and endurance)

I said I wanted to train in the afternoon... well lol I got owned!


1h10 of punching bag (with 12oz gloves w/ handwraps inside)
20m of punching bag (with 16oz gloves)
Burned me alot, so.. following weights are low!
Biceps
4 series of 12 with dumbells (25lbs each)
4 series of 13 with bar (55lbs)
4 series of 13 with bar close grip (55lbs)
Legs
well... instead of doing nothing while resting I decided to do some legs, nothing big lol.
200 reps leg extention(30lbs)
120 reps leg curl (30lbs)
Chest
4 series of 12 bench press (100 lbs)
1 serie of 18 bench press (80lbs) - this was right after the last series, I really wanted to burn it.
Triceps
4 series of 12 close grip bench press (65lbs)

Foods
4PM: a banana
6PM: a 1/3 of a medium pizza with french fries with sauce (I ate a lot...bleh...)
10PM: 3 drinks of orange juice (because of supps)
1AM: rest of my pizza

Supplements
10PM: Monohydrate Creatine (a teaspoon) - I felt like I needed it





note: I really need to buy more stuff, like bars, I can't put more than 100lbs on bench and I think I could do series with 140+

[Zealock]

30 June 2006

It was really hard today, I was feeling crapy because of yesterday arrgh. (I have no training schedule yet in fact, I'm just training for "fun" of losing fat, remember that I'm testing stuff, now I just saw that putting punching bag at the begining is NOT a good idea lol)


Training
My wrists were completly destroyed by the Punching bag part... anyways it didn't stop me, I went trought the full 3 hours of training, but with even lower weight hehe
3 Hours - From 7:30 to 10:30

1h00 of punching bag (with 12oz gloves w/ handwraps inside)
Chest
4 series of 15 inclined bench - 70 lbs (Wrists and arms completly ruined that, it was getting annoying, so just did 4 little series)
Forearms
4 series of 10 - 30lbs each dumbbells (Seated Dumbbell Wrist Curls - http://www.abcbodybuilding.com/exerc...wristcurls.htm)
Traps
4 series of 12 - 30lbs each dumbbells (Dumbbell Shrugs - http://www.abcbodybuilding.com/exerc...bellshrugs.htm)
Deltoids
4 series of 12 - 50lbs (Upright Rows - http://www.abcbodybuilding.com/excer...ght%20rows.htm)
Back
4 series of 15 - 30lbs each dumbells (One-arm dumbbell rows - http://www.abcbodybuilding.com/excer...umbellrows.htm)
Legs
4 series of 25 reps leg extention(70lbs)
1 serie of 25 reps leg curl (70lbs)


Foods
6:30PM: Rice and chicken
9:30PM: 2 grape juice drinks
1AM: a Club sanwhich with french fries

Supplements
I found the scoop in the creatine bottle lol, so
9:30PM: Monohydrate Creatine (5 Grams) - Took it when I was resting, I was burned and needed carbohydrate, so I did the supps at the same time.


Note: put the punching bag at the end, that thing completly burns me and it's reducing my stuff A LOT, by a lot I mean, no energy to stay focus on lifting. And I'll go buy stuff to eat tomorrow at the store, because I keep buying french fries at random fast foods .

[Zealock]

1 July 2006

Brought fish,tuna,beef, and many more nice stuff. And also brought Whey Protein (Taste like ****..!)

Training
Focused on 2 muscle tonight, I was feeling really tired, but the fact that I did not do punching bag helped my biceps hehe! I took big rests between my stuffs, and drank water like a beast.

1 Hours 30 Mins- From 7:30 to 9:00

Chest
4 series of 15 Bench press- 120 lbs
4 series of 12 Inclined bench press- 90 lbs
4 seriies of 10 Floor Flys - 30 lbs each (http://www.abcbodybuilding.com/exercise3/floorflys.htm)
Biceps
4 series of 10 with bar (80lbs)
4 series of 10 with bar close grip (60lbs)
4 series of 13 with hammers with dumbells (30lbs each)

Foods
2PM: a banana
3PM: a prune
5PM: subway 6" steak/cheese
9PM: 2 full eggs with some bread (it was a sanwhich-like)
9:30PM: 40g of tuna with soda biscuits
1:30AM: Rice with fish (sole)
2:30AM: a glass of chocolat milk (was my supps)



Supplements
7:15PM: 32g of Whey Proteins
7:15PM: 5g of Monohydrate Creatine
2:30AM: 32g of Whey Proteins

note: whey protein makes me sick, it taste ****, well in fact vanilla... next training day is a burning day, BURRRRNNNN! and I forgot about abs, let's burn.

[Zealock]

2 July 2006

I was suppose to train but I was feeling sick and tired, I'll take that chance to refocus my sleeping times and put morning into my day hehe.

Training
Rest
0 Hours - From 0 to 0


Foods
3PM: a banana
6PM: rice/chicken (Served twice) + salada and some chees
9PM: Shake (for creatine), grape juice
9PM: Shake (for proteins), milk and a banana
10PM: 3 eggs with bread

Supplements
21:22PM: Creatine
22:00PM: Whey Protein (32g)

note: Brought for 100$ of new traning stuff, will be able to start MAX-OT by next week if stuff comes home early! - Also need to control my meals, spreading them. And by spreading I do not mean to eat more!

[dannyboy9]

Originally Posted by Zealock

And by spreading I do not mean to eat more!

I don't think eating more would be a bad idea actually....it doesn't look like you're getting enough calories to do anything but put your body in starvation mode. I would add 2 more proportioned meals in but then again what do I know?

[Zealock]

3 July 2006

Hey dannyboy9, well, should I eat like a banana / prune at every 2 or 3 hours ? Because I don't have time to get more than 4 meals a day!

Summary of the day; well yesterday helped me alot, I woke up at 10AM today instead of 3-4PM!

Training

3 Hours - From 1:30 to 3:30 and 9PM to 10PM


Shoulders
8 series of 15 seated dumbells (30lbs each dumbells) --- my right shoulder hurt
5 series of 10 Close Grip Upright Rows (60lbs)
Back and other near back
7 series of 15 - One-arm dumbbell rows (30lbs each dumbells)
5 series of 15 - Lower back extention with a bar (60lbs)
Triceps
4 series of 20 pumping close grip bench press (100lbs)
1 serie of 20 full close grip bench press (70lbs)
Biceps
2 series of 1 with 115 lbs curl bar (was testing out my max)
Abs
4 series of 20 demi-crunches

Night

Cardio
30 sec run 30 sec jog 30 sec run 2 min walk 30 sec jog 1 min walk 30 sec jog (My back was a pain for some reasons so I decided to switch for bike)
15min stationary bike
5min rest
15min stationary bike

Foods
(trying to keep the starvation mode or get into it so I eat little things at 2/3 hours)

10AM: 4 little pieces of watermelon
10:30AM: 6 white eggs with canned turkey (200g or more)
2PM: a banana
4PM: a banana
5:45PM: Spaghetti with Meat Sauce
22:20PM: Chicken / vegs / tomatoes

Supplements
3:45PM: Creatine (5g)
no proteins today


note: I like working on alot of muscle, I guess it makes my body work harder to regen, so Im losing fat i think, thats my point of view hehe! Need to work legs more too, and weird parts like neck and stuff like that!

note2: A really liked training with the bike, I was able to swear a lot without having breathing problems (like running)

[Zealock]

4 July 2006

Training

2 Hours 30 minutes - From 2:30 to 5:00


Was doing some punching bag between my series.

Biceps
4 series of 10 curl bar (80lbs)
2 series of 6 close grip curl bar (80lbs)
2 series of 12 close grip curl bar (80lbs)
Chest
4 series of 15 inclined bench press (90lbs)
Back
4 series of 10 Bent Over Barbell Rows (80lbs)
Traps
3 series of 20 Dumbbell Shrugs (30lbs each dumbells)

5 Minutes of bike
5 Minutes of punching bag


Foods

10AM: Fruit salada
12:00AM: Tortilas with chiken, salada, and tomatoes (eat 1 and 1/2)
5PM: Fish / carrots / salada / smashed potatoes
1AM: a small Poutine (Cheated!)

Supplements
5:10PM: Creatine (5g)

[Zealock]

5 July 2006

Good news, my new training stuff is at the departement! i'll grab it tomorrow, running shoes, skipping rope, bars, dumbells, weights, and training clothes! So today I got easy, because tomorrow will be hard! "wink" Also planing my workout session at the moment, no more random training hehe!

Training

1:30 Hours - From 7:30 to 9:00


Side Abs
4 series of 30 - Dumbells cruches (standing with 2 dumbells and "dancing-like" 40lbs each)
Back and other near back
8 series of 15 - One-arm dumbbell rows (40lbs each dumbells)
4 series of 13 - Lower back extention with a bar (85lbs)
Triceps
4 series of 15 close grip bench press (100lbs)

Foods
I woke up late because yesterday I was with friends at night

3PM: Rice with chicken inside
6PM: A LOT of fishs and some baked potatoes
9PM: Some Caramilk and a grape juice, yeah lot of sugars, but it helped my creatine I guess
12:30AM: tuna with crackers

Supplements
9:00PM: Creatine (5g)

note: I think that setting up a schedule will help me alot, next post will be my schedule for the next 4 weeks, after 4 weeks I might change it, depending on results. And also I feel that I don't do cardio enough, and my goal is to lose fat...
note2: after a week of training, I lost 5 lbs and I can feel that I'm stronger!

[Zealock]

Training plan has arrived!
Not finished!
Zealock Training Xtrem Fat Loss V1.0

Training Shedule

Day 1: Deltoids, Triceps
Day 2: Back, Traps
Day 3: Cardio / Abs
Day 4: Legs, Forearms
Day 5: Chest, Biceps
Day 6: Cardio / Abs
Day 7: Cardio / Abs OR OFF Day

Detailed Schedule

Day 1: Deltoids should be worked before triceps as triceps assist in deltoid pressing movements like seated shoulder presses and military presses. To gain maximum benefit from deltoid compound pressing movements, ancillary muscles must not be pre-exhausted.

Day 2: Back and trapezius are worked together because the trapezius is the upper back.

Day 3: Recover from intense exercise so I'll do cardio because it doesn't disturb the recover really.

Day 4: Working forearms on leg day allows for the forearms to be worked when they are fresh. During upper body movements forearms may be partially pre-exhausted. Forearms are worked last as one requires their use as stabilizers when performing squats.

Day 5: Chest is worked before biceps as biceps do play a minor role in chest movements like dumbbell flyes and bench press. This allows chest to rest while biceps are being worked and will not result in bicep over training.

Day 6-7: Two days are required to recover from intense exercise so I'll do cardio because it doesn't disturb the recover really.

Informations

Isolation / Fat Loss Guidelines:

* For isolation movements use four sets while increasing poundage and keeping repetitions the same.
Here are the percentages of 1RM you should use per set:

Exercises using four sets: 1st: 45%, 2nd: 55%, 3rd: 65%, 4th: 75%



Training Days



Day 1

Shoulders

Clean and Press 1x12*, 1x8, 1x8, 1x6 Picture: http://tinyurl.com/699s5
Seated Alterning Shoulder Press (d.bell) 1x10*, 1x6, 1x6, 1x4 Picture: http://tinyurl.com/fl6kb
Miltary Press 1x10*,1x10, 1x8, 1x8 Picture:http://tinyurl.com/grdgy

Triceps

Lying Dumbbell Extensions 1x25*, 1x12, 1x10, 1x10 Picture: http://tinyurl.com/lxajn
Close Grip Triceps Bench 1x10*, 1x6, 1x6, 1x4 Picture: http://tinyurl.com/euy7l
Barbell Extensions on Floor 1x12, 1x10, 1x10, 1x10 Picture: http://tinyurl.com/hkdym

Cardio
2 X 15mins bike (5min rests between)
30 mins punching bag (works shoulders and cardio)

* Denotes warm-up set

Day 2

Back

Deadlifts 1x10*, 1x8, 1x8, 1x6 Picture: http://tinyurl.com/jw93a
T-Bar Rows 1x12*, 1x10, 1x10, 1x8 Picture: http://tinyurl.com/jlbxm
Bent Over Dumbbell Rows 1x12*, 1x10,1x10, 1x8 Picture: http://tinyurl.com/lxffm

Traps

D. Bell Shrugs 1x12-15*, 1x 10,1x 10, 1x6 Picture: http://tinyurl.com/jjyq8
Behind Back B. Bell Shrugs 1x12*, 1x8, 1x8, 1x8 Picture: http://tinyurl.com/kg4p8

Cardio
2 X 15mins bike (5min rests between)
2 X 50reps Skipping rope (3 min rests between)

* Denotes warm-up set

Day 3


Cardio
4 X 15mins bike (5min rests between)
45 mins punching bag (works shoulders and cardio)
3 X 50reps Skipping rope (3 min rests between)

Abs
4 X 30 Crunches Picture: http://tinyurl.com/fdvxe
2 X 45 Side Leg Raises Picture: http://tinyurl.com/e5tvq
2 X 20 Reverse Crunches Picture: http://tinyurl.com/l47jm



Day 4

NOTE: 5 minutes of light cardio before hand to warm up knees.

Legs
Will post pictures soon
Leg Extensions 1x25*, 1x15*, 1x12*
Stiff Legged Deadlifts 1x15*, 1x12*, 1x10
Squats 1x12*, 1x10*, 1x6, 1x4
Leg Presses 1x12*, 1x10*, 1x8, 1x8
Leg Extensions 1x8, 1x8, 1x8
Hamstring Machine Curls 1x12*, 1x10, 1x10
Calf Raises 1x15*, 1x10, 1x10, 1x10

Forearms

Barbell Wrist Curls 1x20, 1x15, 1x12 Picture: http://tinyurl.com/4wpbl
Dumbbell One Arm Wrist Curls 1x20, 1x15, 1x12 Picture: http://tinyurl.com/zymam

Cardio
2 X 15mins bike (5min rests between)
30 mins punching bag (works shoulders and cardio)

* Denotes warm-up set



Day 5

Chest

Incline Bench Press 1x15*, 1x10, 1x8, 1x8 Picture: http://tinyurl.com/g8sh4
Flat Bench Press 1x12*, 1x8, 1x8, 1x6 Picture: http://tinyurl.com/466wd
Arnold Bench Press 1x12*, 1x8, 1x8, 1x6 Picture: http://tinyurl.com/jwyj2

Biceps

Seated “ Barbell “ Concentration Curls 1x15*, 1x12, 1x10, 1x8 Picture: http://tinyurl.com/g2ftb
Standing B. Bell Curls 1x12, 1x8, 1x8, 1x6 Picture: http://tinyurl.com/5eqrl

Cardio
2 X 15mins bike (5min rests between)
2 X 50reps Skipping rope (3 min rests between)


*Denotes warm-up set

Day 6

Cardio
4 X 15mins bike (5min rests between)
45 mins punching bag (works shoulders and cardio)
3 X 50reps Skipping rope (3 min rests between)

Abs
4 X 30 Crunches Picture: http://tinyurl.com/fdvxe
2 X 45 Side Leg Raises Picture: http://tinyurl.com/e5tvq
2 X 20 Reverse Crunches Picture: http://tinyurl.com/l47jm

Day 7

Cardio
4 X 15mins bike (5min rests between)
45 mins punching bag (works shoulders and cardio)
3 X 50reps Skipping rope (3 min rests between)

Abs
4 X 30 Crunches Picture: http://tinyurl.com/fdvxe
2 X 45 Side Leg Raises Picture: http://tinyurl.com/e5tvq
2 X 20 Reverse Crunches Picture:http://tinyurl.com/l47jm



Food Diet
If working at night, from 7:30 to 10+ or so.

9:30AM: 3 or 4 white eggs with 1 slice of bread (Do not drink juice)
12:00PM: (many choices) Chicken / Turkey / Fish / etc (Do not eat huge fat things, fried or anything like that)
3PM: Protein shake(milk?) - eat something like a snack like chicken and stuff
5PM: (many choices) Chicken / Turkey / Fish / etc (Do not eat huge fat things, fried or anything like that) - Subway 6' chiken without mayo is good if you dont have time to cook a dinner
7PM: Little snack, with some carbs and proteins
10PM+: Little snack, tuna / chicken (save your eggs!). + Protein shake(milk?).

Rules:
Sometimes, when you are about to refill your plate, think twice, maybe you should wait. Sometimes I wait and my hunger is gone after 30mins, it's useless to full your stomac until you can't eat anymore, I call it, overeating.
Water only, NO JUICE. Except for the protein and creatine shake.
No cheating, Xtrem traning, no cheating.
Take creatine with Grape Juice, a little glass.
No mayo.
No ice cream, candies, and things like that, this is a MAN training, no cheating.
No to most FRUIT, you can allow to cheat sometimes, like for the banana in the shake.
No cheese
No salad sauce, eat your salad without it, no cheating!
No fast food, except for SUBWAY: Chicken without sauce/cheese/bacon.
Do NOT skip a training day, if you have too, take it as a rest day, and move your training schedule.


I AM CURRENTLY ONLINE AND EDITING! -Changing all exercise to something that I can do at home!
(Credits to BB4U forums,BB articles and ABCBB)

[dannyboy9]

Originally Posted by Zealock

Hey dannyboy9, well, should I eat like a banana / prune at every 2 or 3 hours ? Because I don't have time to get more than 4 meals a day!

What I advise you to do is plan meals ahead of time. Anything simple like precooked rice and throw some chopped up chicken breast in the mix and you're good to go. Pre-cook your meals and put them in the fridge and heat them up for a minute or so and bam. A meal. If you "don't have time" then I suggest you buy some. It's simple, you go at your goals half-assed, you're results will be half-assed.

Hate to say it this way but that's the truth, like it or not brother

[Zealock]

6 July 2006

Today I've took a rest because I was feeling really bad and I got sick in the morning.

Training
Rest

Foods
12PM: "tortila" with only vegs inside, no cheese
5PM: beef with smashed potatoes
1AM: 2 chicken burgers (i told the girl to not put mayo, and she did... what a..)

Supplements
none

note:starting my new fresh program tomorrow or after-tomorrow.

[dannyboy9]

Originally Posted by Zealock

1AM: 2 chicken burgers (i told the girl to not put mayo, and she did... what a..)

It's ok

You had like 2 1/2 meals. A little mayo might even help you out