I haven't kept a great journal up to this point but will put an overveiw of workout and diet to this point. this forum will help me alot with my workout, so i can keep good progress reports.
NO DRUGS BEING USED IN THIS JOURNAL
At the Beginning:
Bench Press Max: 215
Used a varied workout program that consisted of me working each muscle group twice a week.
Monday: Chest, Tri's
Tuesday: Back, Bi's
Wednesday: Legs, Shoulders
Thursday: Back, Bi's
Friday: Chest, Tri's
After about 6 weeks i noticed twiching in my eye constantly and researched. Soon learned I was over training alot. Changed my program to each group once per week but nothing constistant, changing what exercises i do every week.
I didn't like this too much, since it wasn't doing much for me and just started to piss me off. so about 10 weeks ago i changed my program to this:
Bench Press 2 warm up sets x 15 135lbs; 3 sets x 8 reps 205lbs.
Dips 3 sets x 8 reps Weighted(45lbs.)
Incline Bench Press 3 sets x 8 reps 155lbs.
Flat Bench Butterflies 2 sets x 8 reps 50lbs
Curls 2 warm up sets x 15 reps 40lbs.; 3 sets x 8 reps 80lbs.
Incline Hammer Curls 3 sets x 8 reps 30lbs.
Concentration Curls 3 sets x 8 reps 30lbs.
Squats 2 warm up sets x 8 135 lbs; 3set x 8 reps 225lbs.
SLDL’s 3x8 185 lbs.
Front Squats 3x8 185 lbs.
Calf Raisers 3x8 285 lbs.
Hanging Leg Raisers
SkullCrushers 3x8 80lbs.
Pressdowns 3x8 80lbs.
Inside Bench Press 3x8 155lbs
Shoulder Press 3x8 50lbs.
Lateral Chin Pulls 3x8 90 lbs
Front and Side Laterals 2x8 20 lbs.
Deadlifts 3x8 285 lbs.
Chins 3x8 body weight
Bent Over Dumbbell Rows 3x8 55 lbs
Dumbbell Shrugs 4x8 start with 60lbs, go up 10 each set
Barbell Shrugs 3x8 225 lbs.
Stats before I started this workout was:
Weight: 192 lbs.
Bench Max: 265 lbs
Diet consisted of eating 3 times per day like a noraml person, not even thinking about what i was eating, nothing healthy, no knowledge of how important dieting is =)
Stats After 6 Weeks of this program:
Weight: 198 lbs.
Bench Max: 285 lbs.
At about week 7-8 I decided to put a good diet into this program, after doing research for a while i decided to do a cutting diet, since i need to work on getting cut and the cutting diets i saw where more than i eat anyways but alot healthier. so my reasoning for this is that it would help me grow still but in a healthier way to help reduce fat at the same time. My diet now consists of this:
8:00 3 HydroxyCut Capsules
8:30 2 Scoop Whey Protein
2 slices of Wholemeal Bread Toasted + Olive Oil Spread
Glass of Orange Juice + 1 tablespoon Olive Oil
10:00 2 scoops Whey Protein
2 Rice Cakes
12:00 3 HydroxyCut Capsules
1:00 Big Salad
4 Slices Wholemeal Bread + Olive Oil Spread
3:00 2 scoops Whey Protein
2 Scoops Whey Protein
6:00 Tuna, Mackerel, or Salmon
3 Rice Cakes
2 Scoops Whey Protein
11:00 2 scoops Whey Protein
This diet gives me 230g carbs., 30g fat, 240g protein, and 2300 calories.
I upped my cardio to 3 days a week HIIT and have seen great improvements in a short time.
Height: 6'0 (I guess this will never change, not sure why i keep writing it heh)
Bench max: 285
Reason I have bench max so much is because im going for 300 tommorrow and Im really pumped. I have all my other maxes, but they are written down somewhere and can't find them so im gonna start them over next week.
Thanks for your time, and enjoy my Journal.