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AUTIGERS Journal

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AUTIGER
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2003/04/24 16:01:51 (permalink)

AUTIGERS Journal

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:

Weight: 185
Age: 18
Height: 6'0
Bench Press Max: 215
Bicep: 14.35
Neck: 15.95
Forearm: 12.30
Chest: 39.50
Waist: 34.30
Hips: 36.25
Thigh: 21.5
Calf: 13.80

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.

Monday: Chest
Tuesday: Biceps
Wednesday: Legs
Thursday: Triceps
Friday: Back

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:


Monday

Chest
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

Bicep
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.

Tuesday

Legs
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.

Abs
Crunches
Hanging Leg Raisers
Side Crunches

Wednesday: Rest

Thursday

Triceps

SkullCrushers 3x8 80lbs.
Pressdowns 3x8 80lbs.
Inside Bench Press 3x8 155lbs

Shoulders

Shoulder Press 3x8 50lbs.
Lateral Chin Pulls 3x8 90 lbs
Front and Side Laterals 2x8 20 lbs.

Friday

Back

Deadlifts 3x8 285 lbs.
Chins 3x8 body weight
Bent Over Dumbbell Rows 3x8 55 lbs

Traps

Dumbbell Shrugs 4x8 start with 60lbs, go up 10 each set
Barbell Shrugs 3x8 225 lbs.

Stats before I started this workout was:

Height: 6'0
Weight: 192 lbs.
Bench Max: 265 lbs
Bicep: 14.85
Neck: 16.25
Forearm: 12.80
Chest: 42.85
Waist: 35.50
Hips: 38.25
Thigh: 22.00
Calf: 14.50

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:

Height: 6'0
Weight: 198 lbs.
Bench Max: 285 lbs.
Bicep: 15.20
Neck: 17.00
Forearm: 13.38
Chest: 44.40
Waist: 34.50
Hips: 41.00
Thigh: 23.00
Calf: 15.00

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
Chicken Breast

3:00 2 scoops Whey Protein
Workout
2 Scoops Whey Protein

6:00 Tuna, Mackerel, or Salmon
Brown Rice
Vegetables

9:00 Fruit
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.

Stats now:

Height: 6'0 (I guess this will never change, not sure why i keep writing it heh)
Weight: 195lbs.
Bench max: 285
Bicep: 15.30
Neck: 17.00
Forearm: 13.15
Chest: 44.75
Waist: 34.00
Hips: 39.60
Thigh: 23.10
Calf: 15.25

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.






#1

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    dirtyvest
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    RE: AUTIGERS Journal 2003/04/24 19:26:35 (permalink)
    We've all gone thru that trial and error process, glad you've found something you can work with. Progress should be good.

    Dirty
    #2
    James
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    RE: AUTIGERS Journal 2003/04/24 21:13:47 (permalink)
    2 small comments on diet:

    1) Have a scoop of whey at 8am when you wake - get it in sooner

    2) Have the bed time whey in milk to slow its absorption a little- or go for a casien blend
    #3
    AUTIGER
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    RE: AUTIGERS Journal 2003/04/25 20:23:40 (permalink)
    Thursday 4/24/2003

    Tricep Shoulder Day

    SkullCrushers
    2 warm up sets of 15 40 lbs.
    3x8 of 100 lbs.
    Pulldowns
    1x8 90 lbs.
    1x8 80 lbs.
    1x6 80 lbs. 2 reverse reps after the first 6
    Inside Grip Bench Press(no spotter present so had to go easy at first)
    1x8 155 lbs.
    1x8 165 lbs.
    1x8 185 lbs.
    Military Press
    3x8 135 lbs. few forced reps last set
    Side laterals
    2x8 25lb dumbbells
    front laterals
    2x8 30lbs. dumbbells

    i decided to move Standing Rows to Trap day(Friday) since i feel it alot more in my traps when i do this exercise.

    same diet as above, tried to do milk with whey before bed and realised the milk had been in there for way to long, going to walmart today =)
    #4
    AUTIGER
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    RE: AUTIGERS Journal 2003/04/26 03:10:26 (permalink)
    Friday 4/25/03

    Back

    Deadlifts
    1 set warm ups
    3x8 275 lbs

    Wide Grip Chins
    2x8

    Lateral Pulldowns
    1x8 180lbs

    Bent over Dumbbell rows
    3x8 70lbs.

    Traps

    Standing Rows
    3x8 100lbs.

    Dumbbell Shrugs
    3x8 110 lbs.
    1xfailure 70lbs.

    I wasn't feeling up to par today. i think its because im stressing over final exams in a few days, so im kinda taking it alittle light today. Feel like going out partying on this friday night, but think im gonna try and get a good rest so i can relax, but ya never know heh.
    #5
    AUTIGER
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    RE: AUTIGERS Journal 2003/04/29 02:41:42 (permalink)
    Monday 4/28/03

    I decided to do like a burnout death routine today so my body doesn't get to used to the same routine all the time, its been about 6 weeks of same thing and just do this some times. well here it is:

    Chest

    Incline Butterflies 2x40 30 lbs.
    Weighted Dips 3x8 (forgot my frickin belt so had to hold the weight between my legs, friend was spotting me and it slipped at first landed on his toe, yea he is pissed heh) 45lbs.
    Incline Bench Press 2x8 155lbs. and 145lbs.
    Flat Bench Press 21's 1 set 135 lbs.

    Biceps

    Incline Hammer Curls 2x40 25 lbs.
    Preacher curls 1x12 60lbs. 1x8 70lbs. 1x6 80lbs. 1x4 90 lbs. 1x8 60 lbs.
    Cable Burnouts 2x8 110 lbs.

    kept the same diet today as above expect, i am low on cash and didn't want to make a trip to walmart so used my friends meal plan to get 1 gatorade, 1 ham, turkey sandwhich(lettice tomatoe cheese) and ate a frickin small pizza too. so kinda cheated alittle but hell its alright, cardio works well for me hehe.
    #6
    James
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    RE: AUTIGERS Journal 2003/04/29 15:59:46 (permalink)
    Try NOT to be too consistant with your diet - variety is crucial
    #7
    AUTIGER
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    RE: AUTIGERS Journal 2003/04/29 19:19:01 (permalink)
    i usually try and have the same little meals through out the day, but like the main meals, breakfast, lunch, dinner, i switch up...is this ok james?
    #8
    AUTIGER
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    RE: AUTIGERS Journal 2003/04/29 22:45:29 (permalink)
    Tuesday 4/29/03

    woke up at 9, did little breakfast

    at 1030 went and did 10 min of HIIT, then worked out

    Legs
    3x8 squats 225lbs.
    2x8 SLDL's 275lbs.
    1x12 460lbs. 1x10 500lbs. 1x8 540 lbs. Calf Raisers

    Abs
    2x12 leg raisers
    2x25 crunches
    #9
    James
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    RE: AUTIGERS Journal 2003/04/29 23:14:57 (permalink)
    quote:
    Originally posted by AUTIGER

    i usually try and have the same little meals through out the day, but like the main meals, breakfast, lunch, dinner, i switch up...is this ok james?


    yes that should be fine - vary when you can
    #10
    AUTIGER
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    RE: AUTIGERS Journal 2003/04/30 14:55:37 (permalink)
    Wednesday 4/30/03

    Its my rest day, so just chilling all day out side getting alittle tan with my ladies hehe. Diets been going well, i can see a big improvement in my Muscle tone from cutting.

    8:00 2scoops whey, shower
    8:30 2 slices of wheat bread, glass of orange juice(i wanted my olive oil spread but friend put it in the fridge yesterday when i didn't know and it became solid heh)
    10:00 2scoops whey, 2 rice cakes(starting to love these rice cakes)
    1:00 large salad, 2 slices wheat bread, Club sandwich
    4:00 2 scoops whey
    6:00 Potatoes, I got some macarel left over im gonna cook, and alittle broccali
    9:00 fruit, rice cakes, whey
    11:00 whey

    its only 1:00 now but thats my plan on the diet for the day heh.
    #11
    AUTIGER
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    RE: AUTIGERS Journal 2003/05/01 02:15:52 (permalink)
    damn well its still wednesday and it was last day of classes for the semester, MTV is here for a TV special and I am getting tanked, so you guys can see the down sides of drinking in a few weeks heh.
    #12
    AUTIGER
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    RE: AUTIGERS Journal 2003/05/01 23:25:42 (permalink)
    Thursday 5/1/03

    Went out last night, to a club got hammered and feel like **** today and it shows in my workout and diet.
    woke up at like noon and started with lunch, and went from there with diet

    Triceps
    Skullcrushers 3x8 100lbs.
    PressDowns 3x8 150lbs.

    SHoulders
    Side and Front Laterals 2x8 25 lbs.

    got a good quick pump but was to tired to go on, so went home and took a shower and nap.
    #13
    AUTIGER
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    RE: AUTIGERS Journal 2003/05/03 00:14:39 (permalink)
    Friday 5/2/03

    Got final exams in 3 days so i have been really stressed on this crap. i was glad to get a good back/trap day in to relieve some stress.

    Back
    Deadlifts 1x8 warm up 135lbs. 1x8 275lbs. 2x8 315 lbs.
    Wide Grip Chins 3x8 bodyweight
    Bent over rows 1x6 155 lbs. 1x8 145 lbs. 1x8 135 lbs.

    Traps
    Standing Rows 3x8 100 lbs.
    Dumbbell Shrugs 3x8 110 lbs. 1xfailure 65 lbs.

    overall good day. feel my back exploding right now, getting ready to take a nap =).
    #14
    AUTIGER
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    RE: AUTIGERS Journal 2003/05/05 17:36:46 (permalink)
    Monday 5/5/03

    In the midst of final exams, so the university gym is closed, good thing i know the supervisor and he gave me a key hehe.

    Diet so far today:
    9:30 woke up Whey protein
    10:00 2 sllices wheat bread-olive oil spread(ran out of orange juice)
    11:30 Whey protein
    1:00 Chicken breast 2 rice cakes and salad
    3:00 whey protein
    workout
    4:00 whey protein

    Diet for future:

    6:00 I am making a special Chicken lemon Pasta with a salad ( I have a special lady coming over so i have to make something good heh, this isn't that bad of a cheat, the lemon pepper sauce i make seems to be good if i use it as a replacement for fruit later int he day)
    9:00 2 rice cakes whey protein
    11:00 whey protein with milk

    Workout:

    Chest

    Bench Press warm up sets 135lbs; 2x8 215 lbs; 1x8 225 lbs.
    My Bench press is going up rapidly aftetr i have changed my diet. I went for 225 just for the hell of it and i got it 8 times so i will up my weight next week.
    Weighted Dips 3x8 45lbs.
    Incline Press 3x8 155 lbs.
    I am going to move Incline to my first exercise since my incline is very week compared to normal bench.
    Flat Dumbbell Flies 2x8 60lbs

    Biceps

    Curls 3x8 100lbs.
    Incline hammer curls 3x8 40 lbs.
    Concentration Curls 3x8 40 lbs.

    I did measurements yesterday and am still on the move to perfection. glad to see im not slowing growth down to much while cutting.

    2 weeks after starting this Journal:

    Bicep 15.35 increase .15
    Neck 17.05 increase .05
    Forearm 13.00 decrease .30 (wierd but true)
    Chest 44.50 increase .10
    Waist 33.95 decrease .55 (this is where diet helped)
    Hips 40.00 decrease 1.00
    Thigh 23.00 same
    Calf 15.50 increase .5

    As you can see i seem to have had alot of fat in my lower body. I didn't know thats where it was till measuring. but i never was much for lower body work and started that about a month ago and i have gotten good results of course from working it.

    As for my diet, i am thinking of dropping my carbs to around 150-200 instead of 200-250. I am thinking that might help alittle, but am going to test it out and if not well then ill change back
    #15
    AUTIGER
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    RE: AUTIGERS Journal 2003/05/06 20:54:18 (permalink)
    Tuesday 5/6/03

    Diet

    9:30 woke up, whey protein
    10:00 2 slices wheat toast with olive oil spread
    12:00 Club sandwhich(lettice tomatoe ham turkey bacon wheat bread)
    1:30 whey protein, rice cake
    3:00 whey protein workout
    4:00 whey protein
    6:30 Ill probably go to subway or something for a sandwhich might go out for some fish
    9:00 3 rice cakes, fruit, protein
    11:00 whey protein bed

    Legs

    Squats 1x8 225 2x8 275
    SLDL's 3x8 185
    leg press 3x8 360
    calf raisers 3x8 500

    abs
    3x25 crunches

    Cardio 45 minutes running around the track
    #16
    AUTIGER
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    RE: AUTIGERS Journal 2003/05/08 00:46:11 (permalink)
    Wednesday 7/5/03

    moved my thursday workout to wednesday here since i am heading home for a few weeks on friday and won't get to workout

    Triceps
    Skullcrushers 1x12 warm up set 50 lbs. 3x8 100lbs.
    Pulldowns 1x8 100lbs. 1x8 90 lbs. 1x8 80lbs.
    Inside Grip Bench Press 3x8 175 lbs.

    Shoulders
    Seated Military Press 3x8 115 lbs.
    Lateral Raises 3x8 25 lbs.
    Front LAteral Raises 3x8 25 lbs.

    diets been pretty good. my girlfriend bought me some candy to eat on the ride home friday so friday will be a cheat day heh.
    #17
    AUTIGER
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    RE: AUTIGERS Journal 2003/05/08 21:36:18 (permalink)
    Friday 5/8/03

    Back
    Deadlift 1x12 135lbs warmup 1x10 225lbs warm up 2x8 315lbs 1x8 225lbs
    Wide Grip Chins 3x8 Bodyweight(first week i could do all 3 sets with bodyweight in two weeks adding weight)
    Bent OVer Dumbbell rows 3x8 70 lbs.

    Traps
    Standing Rows 2x8 100 lbs.
    DUmbbell Shrugs 2x810 lbs. 1xfailure 60 lbs.

    Well today was last day of finals and everyone was excited, looks like alot of partying going on tonight.
    #18
    AUTIGER
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    RE: AUTIGERS Journal 2003/06/06 02:56:54 (permalink)
    hey guys, ive been gone for the past 3 weeks, visiting my parents since college is out and all. so i only wanted to take a week break but ended up staying home for 2 more weeks. so now i am pissed that i let myself get that far behind and definitely can tell in my lifts. heres my last two workouts

    MOnday
    Chest
    Bench press
    after warmup
    1x8 205lbs. 1x8 195 lbs. 1x8 185 lbs.
    3x8 dips BW
    2x8 incline flies 40 lbs.
    Bicep
    3x8 Curls 90 lbs.
    3x8 hammer incline curls 30 lbs.

    This day was a big dissapointment but it was first day in a while so its all coming back to me. i think i was to experiment with a different chest program. Thinking maybe Dips, Incline, flies

    skipped leg workout tuesday, was too busy
    wednesday day looked for a job all day, was going to do tuesdays workout but didn't have the time

    Thursday
    Triceps
    1x8 skullcrsuhers 90 lbs. 2x8 80lbs.
    1x8 pressdowns 90 lbs. 2x8 80 lbs.
    1x8 inside bench press 135 lbs. 2x8 155 lbs.
    Shoulders
    3x8 115 lbs. Military Press
    3x8 Side lateral raises 25 lbs.
    3x8 front lateral raises 20 lbs.

    #19
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