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08-18-2006, 02:16 AM
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Merk's Personal Journal
I think it'll be a good idea to keep one of these. However, I'm not going to just limit my diary to weight lifting and dieting. This will be an all encompassing journal of my daily activities. Bodybuilding is a way of life and is as much mental as it is physical. Often times it is difficult to recognize our own pitfalls. Perhaps in keeping a thread like this will help avoid such pitfalls.
I currently work a graveyard shift at Macdill AFB so my hours of work and sleep are different than most. my current routine: mon: chest/tris tue: back/bis wed: abs/ treadmill cardio thur: outside morning cardio fri: shoulders/cardio sat: legs sun: off sample diet and current supps 4:00 pm - NO2 4:30 pm - 2 scoops ON 100% Whey taken with a multi vit, fish oil, gluclosomine chondroitin and CLA. 1 bowl of high protein cereal with skim milk and bannana. 5:00 pm: CE2 5:30 - 7:00 pm: workout 7:05 pm: NO2/CE2 stack 7:35 pm: 2 scoops ON 100% Whey and fruit 8:30 pm: salmon steak or chicken breast or turkey or pork or steak with 1 - 1 1/2 can of vegetables 11:30 pm - 1 scoop ON 100% Whey and fruit 2:30 am - 2 cans tuna and 1/2 can peas or 2 cans pink salmon with baby greens, fruit and almonds or grilled chicken salad with fruit and alamonds 7:00 am - 1 scoop ON 100% Whey with 1 cup milk Note: I take 1 serving of scivation xtend before every cardio session Last edited by Merk0135; 08-29-2006 at 04:16 AM. 
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08-18-2006, 02:26 AM
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Aug 18, 2006 @ 0445
Today was my first day doing the morning cardio part of my routine and it whooped my arse. I started my run at about 3:45 pm on an empty stomach. I ran 3 miles and it felt like I had done 8 on the treadmill, lol. Before my run I took my multi vit and 1 serving of scivation xtend. Immediatly after my 30 min jog I took my no2/ce2 stack. About 45 minutes later I ate my normal breakfast, which was at about 5:00 pm. For some reason my stomach felt upset afterwords but it did subside after 15 minutes or so. I had class tonight, the last one for this semester. I was freakin exhausted from my morning run. I drank 1 scoop of protein and ate a bag of glenn roys soy crisps as a snack at about 8:00 pm during class. I got home and ate another lite snack. I ate an apple and lunch meat in a low-carb whole wheat tortilla with inglehoffs gourmet mustard. After eating this meal I finally didn't feel so tierd from earlier run. I got to work at 10:30 pm and drank 2 scoops of protein at about 1:00 am. at 2:00 am I took my second dose of NO2/CE2 stack thinking it was 2:30 am, lol. I ate 2 cans pink salmon with baby green lettuce with fruit and sliced alamonds. Tonight, about 30 minutes before bed I'll take 1 scoop of protein with 1 cup of skim milk. Last edited by Merk0135; 08-18-2006 at 02:30 AM.
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08-18-2006, 02:28 AM
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08-18-2006, 10:56 PM
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Aug 19, 2006 @ 0052
Today I woke up late because I don't work Friday nights. The extra hour sleep was nice. I woke up at 1630 and did my normal wake-up routine. I got to the gym a little after 1800 and did the following workout: note: the lbs. given are the range of weight I used during the routine. I only rest a minute to a minute and half between sets and keep my sets to 6-8 reps so adding or removing weight is needed at times. BB military press 4x6-8 between 175-155 lbs. DB military press 3x6-8 with 75-70 lb. DBs DB arnold press 3x6-8 with 45 lb. DBs BB shrugs 3x6-8 between 495-475 lbs. rope to neck pull 3x6-8 between 100-120 lbs. machine lat raises 3x6-8 @ 175 lbs. cross over machine diagnol raise 3x6-8 @ 30 lbs. Burn-out drop set with DBs - side raises @ 40 lbs., front raises @ 45 lbs., bent over rear delt raise @ 45 lbs. 1x10 for each excercise then rest 1 minute and do them all over again for a total of 3 sets. I then took 1 serving of scivation xtend and ran on the treadmill for 30 minutes at 8.2 and then did a cool down for 5 minutes at 6.0. Immediatly after my workout I took my no2/ce2 stack. At this point it was about 2030 and wen't home and took my PWO shake and an apple at about 2100. I ate a steak and two corn on the cobbs for dinner at about 2200. My gf came over around 2300 and now we are relaxing. I ate again at about 0015. I had 1 large chopped chicken breast with salsa and chopped onion, celery and bellpeppers along with a glass of skim milk. I plan on taking 1 scoop on protein around 0230 and then going to bed. I usually take my bedtime shake with 1 cup skim milk but since I'm eating closer to bed time and my sleep will be less tonight I'll forgo the milk. I have class tommorrow morning at 0900 so I won't be getting enough sleep tonight. I guess that's life. Hopefully nyquil will knock me out, lol. Last edited by Merk0135; 08-18-2006 at 11:59 PM.
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08-19-2006, 09:07 AM
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WOW!! Another one in the tampa bay area......I think that makes 4 or 5 of us now! Anyway, Good luck with the journal and your goals. I have only had mine up a week and find it to be a useful tool already. You seem pretty focused as is.
__________________
LOVIN' LIFE!!
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08-19-2006, 10:26 AM
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how do you remember EVERYTHING you did for the day? you have a written log also?
those military presses are impressive for your size.
__________________
Training Log: http://www.bodybuildingforyou.com/forums/member-journals-light-weight/43055-thearas-log-why-not.html middleweight, here i come!
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08-19-2006, 10:37 AM
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I hope he has a written log. A written log is something EVERY bodybuilder or powerlifter should have with them at the gym! Your goal when you go in is to beat that log book everytime.
__________________
TEAM 7 MOTOROLA
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08-19-2006, 11:47 AM
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 . I had one for about a years worht of workouts and my HDD f*cked up  . Good bye to all those workouts
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08-19-2006, 11:49 AM
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Just one more reason to have a paper log book.  Sorry about your loss of workouts too.
__________________
TEAM 7 MOTOROLA
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08-19-2006, 11:52 AM
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08-19-2006, 01:09 PM
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Thanks for the compliments on my military press. My shoulders are my strength. I'm not sure why that is but my shoulders have always been my strong point. I think it's a combination of my build and the drop sets that I do. They are a god send for anybody looking to develop strong, detailed detloids. I know the deltoids aren't the main muscle being used during the press but having strong shoulders helps in virtually everyother upper body routine.
No, I don't keep a log. Although, I'll use this thread as a log. I remember what I do because I have a very good memory. When I go into the gym I have a good idea of how I want to attack the weights. I use the term "attack" because that's my mindset. I keep my rest time to a minute to a minute and a half and my reps 6-8. As long as I can complete at least 6 but no more than 8 reps I know I'm challenging myself. No need imo to log what I did the last time if I know I'm pushing myself. Last edited by Merk0135; 08-19-2006 at 01:12 PM.
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08-19-2006, 01:44 PM
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Aug 19, 2006 @ 1540
I'm writing my journal early today because I'll be staying over at my gfs house tonight. I had class this morning and was really tierd because of the lack of sleep I got the night before. Working nite shift during the week sucks when you have a saturday morning class. Plus, I don't think the nyquil that I took wore off completely, lol. I ate my normal breakfast but didn't eat my bannana because I didn't feel I needed the carbs then because my workout won't be until after lunch. I also decided to hold off on taking my multi-vit until before my workout, hoping the vitamin B will give me some energy. I've started taking 2 at a time instead of 1 in the morning and 1 at night for this desired effect. Anyway, it was our last class so I won't have to worry about saturday mornings anymore, thank god. We stayed in class for about two hours then decided to go to lunch. I brought my dose of no2 with me so I could stagger it appropriatly with my before workout meal and before workout ce2 dose. We wen't to a cuban resturaunt and it was all I could do to avoid ordering foods that wouldn't provide optimal energy for my workout. I settled on a grilled chicken salad and a bowl of black bean soup. I now had my complex and simple carbs in with some protein to fuel my leg workout. I eventually hit the gym at about 1300, still feeling a little tierd from the lack of sleep the night before. Not good when one is about to do squats and dead lifts. Excuses are for the non-growing so I did the following workout: Squats 3x6-8 between 290-295 lbs. lying leg press 3x6-8 between 340-320 lbs. leg extensions 3x6-8 @ 255 lbs. DB lunges 3x6-8 for each leg @ 50 lbs. Romanian deadlift 3x6-8 between 245-265 lbs. lying leg curl 3x6-8 @ 160 lbs. Hammer strength horizontal calf extension 3x10 @ 360 lbs. seated calf raise 3x6-8 between 135-160 lbs. Immediatly after the workout I took my NO2/CE2 stack and then 1/2 hour later took my pwo shake and ate an apple. About an hour after that ate 4 whole eggs with lean pastrami sandwhich meat wrapped in a whole-wheat low carb tortilla with mustared and a glass of skim milk. I'm now about to hop in the shower and head to my girls house. I have tommorrow off from the gym and I'm now in my cheat window for my diet, so who knows what I'll be eating tonight, but it'll be good. Last edited by Merk0135; 08-19-2006 at 01:48 PM.
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08-19-2006, 09:21 PM
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08-19-2006, 09:47 PM
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Why don't you look at doing some hack squats instead - still not the best exercise for your knees but better than extensions. Just a suggestion.
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