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  1. #1
    GET BIG evansss's Avatar
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    evansss training log
    i have always been a fan of keeping a workout journal because I seem to get the most productive workouts when I have all my exercises layed out before i hit them, and the weights that i have gotten the last time i did them. Anyway, I am 20 years old, and have been lifting for about 6 years. I'm 5 10 and weight aprox 225 give or take. Last time I got my bodyfat tested it was around 15% though mostly all of it imo is sitting in my stomach. I am going to give needsize's 5x5 routine a try after hearing all the good things people had to say about it. I took the exercises primarily from laxmel2's break down of his 5x5 so credit is due mostly to him. However, I changed up the days a little bit to look as follows.
    Day 1:
    Chest/Calves
    • Flat Bench 5x5
    • Incline DB press 3x 8-10
    • Incline fly 3x8-10
    • Incline machine 3x8-10
    • Standing calves 3x15
    • Sitting calves 3x15

    Day 2:
    Shoulders/Back
    • DB Press 5x5
    • Lat raises 3x8-10
    • Shrugs 3x15
    • Deadlifts 5x5
    • Cable row 3x8-10
    • Lat pull down 3x8-10
    • Pull Ups 3x failure

    Day 3: Ab's and Cardio

    Day 4:
    Bi’s and tri’s
    • hammer curls 5x5
    • ez bar curls 3x8-10
    • BB curls 3x8-10
    • skull crushers 5x5
    • rope pull down 3x8-10
    • tri extension ( 1 arm db) 3x8-10

    Day 5:
    Legs
    • Squat 5x5
    • Quad ext. 3x8-10
    • Ham curls 3x8-10

    Day 6:Rest

    Day 7: Ab's and Cardio

    Aditionally, I am starting this diet in college, which means my meals for the most part arnt as they should be. Most of my protein comes from canned tuna, grilled chicken on the foreman, and turkey sandwhich's in the dining hall. Other than that everything else is garbage. My diet will lack in this fashion till early may where i'll be able to come home and eat properly. I will be posting my diet along with my workouts as well. Any and all comments are welcomed and encouraged. Thanks guys.
    Last edited by evansss; 08-27-2006 at 08:09 PM.

  2. #2
    GET BIG evansss's Avatar
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    Post
    4/20

    9:00 am - egg white omelet with ham
    one cup of oatmeal with two packs of regular sugar

    10:45am - 1 bowl of lowfat granola with skim milk

    1:00pm - 2 cans of tuna fish with franks red hot (my personal favorite)

    3:30 WORKOUT
    Chest/ calves
    Flat Bench
    135x10 (warmup) 275x5/275x5/275x5/275x5/275x5
    Incline DB Press 70x10/ 75x10/ 85x10 ( wanted to test different weights)
    Incline Fly 40x10/40x10/40x10
    Incline Smythe Machine 180x8/180x8/180x5 ( not counting bar)
    Standing Calve Raises (Smythe) 180x15/230x15/250x15
    Sitting Calves 15x395/15x395/15x395 (on shitty lifefitness machine, that was whole stack)

    Well its good to finally get back to a lower rep scheme. i was doing some cockeyed "fat-burning" program that had me doing high reps n sets with lots of supersets. Its good to get back to the basics. Read earlier that sombody suggested swallowing their pride with respect to how much weight they usually put up on each exercise. well i listened and was glad i did. the 275 started to feel heavy after my 4th set and my chest was shot by the time I was doing incline smythe's. All in all good workout and im looking foward to doing the other muscles in the same fashion. Only major problem I forsee is my PWN due to the fact i'm at college and i'm broke, but this will change early may when im out.

    5:15 Turkey Sandwich on whole wheat bread with lettuce and a little bit of honey mustard dressing (no clue fat content) and a sausage and peppers hero. ( the only other thing that had a significant amount of protein n carbs)
    1 small cup of jello

    * i hate eating in my dining hall...the food is poorly prepared and tastes like shit.

    8:45- 1 can of tuna with franks red hot. Small cup of dry roasted shelled peanuts.

    I have no supplements left, and im broke. and i only got chcken breasts n tuna left in the room. Getting real boring real quickly.
    Last edited by evansss; 04-20-2006 at 09:14 PM.

  3. #3
    PR Hungry Winter's Avatar
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    Welcome. Just add your weights to your journal as well and you'll be set. Good luck with everything.

  4. #4
    Olympian Bodybuilder SteelSouth's Avatar
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    Hey bro, first of all nice log, keep it up!!

    Just a few things about your training. IMO, it's too much volume. If you're going to be doing the 5 x 5 on you compound lifts, I would only do 2 secondary excercises for 8-10 reps each. Something like this for chest:

    Flat BB Bench Press 5x5
    Incline DB Press 2x8-10
    Flat DB Flies 2x8-10

    If you're going as heavy as you should be on the 5x5, trust me this should be plenty. You don't want to overtrain. I think a lot of guys in here will agree with me on this one. Good luck!!

  5. #5
    GET BIG evansss's Avatar
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    Quote Originally Posted by JT190
    Hey bro, first of all nice log, keep it up!!

    Just a few things about your training. IMO, it's too much volume. If you're going to be doing the 5 x 5 on you compound lifts, I would only do 2 secondary excercises for 8-10 reps each. Something like this for chest:

    Flat BB Bench Press 5x5
    Incline DB Press 2x8-10
    Flat DB Flies 2x8-10

    If you're going as heavy as you should be on the 5x5, trust me this should be plenty. You don't want to overtrain. I think a lot of guys in here will agree with me on this one. Good luck!!

    I actually started to think about that when my chest was shittin the bed on incline smythe machine lol. also, another thought that popped in my head is that i may be too focused on upper chest and nothing for lower/inner like a decline of some sort...any thoughts?

  6. #6
    PR Hungry Winter's Avatar
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    Quote Originally Posted by evansss
    I actually started to think about that when my chest was shittin the bed on incline smythe machine lol. also, another thought that popped in my head is that i may be too focused on upper chest and nothing for lower/inner like a decline of some sort...any thoughts?
    You can alternate decline/incline every chest workout.

  7. #7
    Olympian Bodybuilder SteelSouth's Avatar
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    I agree with winter, but I honestly feel if your hitting Flat Bench BB pretty heavy it's gonna be plenty for your lower chest. Some guys do decline, I haven't really ever and i've got good lower pec development. Just alternate them every workout, as long as your training revolves around your compound lifts, like bench, dead, and squat, you'll make excellent progress.

  8. #8
    GET BIG evansss's Avatar
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    Quote Originally Posted by JT190
    I agree with winter, but I honestly feel if your hitting Flat Bench BB pretty heavy it's gonna be plenty for your lower chest. Some guys do decline, I haven't really ever and i've got good lower pec development. Just alternate them every workout, as long as your training revolves around your compound lifts, like bench, dead, and squat, you'll make excellent progress.
    yeah i think your right, i've been lifting for 6 years and never really focused on any specific lower pec training, and they look pretty balanced. I'm going to be mainly concerning with getting the weight back up.

  9. #9
    GET BIG evansss's Avatar
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    4/21/06

    9:30- Egg white omlet with ham. 1 cup of oatmeal with 1 packet of regular sugar.

    1:15- Turkey Sandwich with lettuce and honey mustard dressing. Large side of spinach, 1 small slice of pizza.

    3:00pm- WORKOUT
    DB Military Press 80x5/80x5/80x5/80x5/80x5
    Side Lat. Raises 30x10/30x10/30x8
    Deadlifts 225x5 (double overhand grip)/ 315x5 ( over/under)/ 315x3/315x4/315x2)
    Seated Row(Machine) 225x8/225x8/225x8
    Lat Pulldown 165x8/165x8/165x8
    Pullups 3x5 with 60 pounds of assistance

    Well I’m back to doing dead's. The last time I was constantly doing them was probably close to 2 years ago. The weight dropped drastically as I knew it would, and for some reason i hit a very odd rep scheme. I used to always do them with a double overhand grip, but today i just couldn’t hold the bar. I tried it with the over/under and I'm starting to like it. Now i just have to get my weight back up to where it used to be. Also, I found that by the time I got to doing pullups, my back was completely shot and i could only squeeze out some assisted ones. All in all I like going heavy n low, and hit it good today considering i worked out shoulders two days ago. (Before I started the 5x5)

    4:45- 1 can of tuna with franks red hot.

    6:00pm- pasta with tomato sauce. turkey sandwich with lettuce and honey mustard dressing. soft serve lowfat ice cream cone.

    11pm- 16'' steak and cheese wedge (yeah i fucked up on that one)
    Last edited by evansss; 04-22-2006 at 01:25 PM.

  10. #10
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    evansss looks good and listen to Winter and JT suggestions...those 2 know there ish'...just keep it up man.

  11. #11
    GET BIG evansss's Avatar
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    Quote Originally Posted by adidamps2
    evansss looks good and listen to Winter and JT suggestions...those 2 know there ish'...just keep it up man.
    def bro im here for all the suggestions and information possible. I know a little bit myself but not nearly as much as some of these guys on the board.

  12. #12
    GET BIG evansss's Avatar
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    4/22

    2:30pm- grilled chicken on white bread.

    4:00pm CARDIO AND ABS
    30 mins treadmill Intervals. 2mins @ 8mph/2mins @ 4.0mph etc...
    Regular Crunches 3x50
    Weighted Crunchs 110x50/110x50/110x50
    Decline Leg Lifts 3x20
    Alt. Heel touches 3x20

    6:30- Grilled chicken on white bread.

    I hate the weekends... i always sleep late and eat like shit.
    Last edited by evansss; 04-22-2006 at 07:03 PM.

  13. #13
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    i like to alternate flat and incline after every two rotations in my workout wht i meen by that is that i got 4 days one day off 4 days on works wonders for me ill go so ill go flat for first for the first four days and when chest comes back up ill go flat then when chest comes up again ill go incline i find its always shocking my chest i like it alot.......

  14. #14
    GET BIG evansss's Avatar
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    in all of my other workouts i usually alternate every 2 like that as well....works pretty nice for me too.

  15. #15
    GET BIG evansss's Avatar
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    4/23

    2:00pm grilled chicken on white bread

    4:00pm Bi's and tri's
    Hammer curls 50x5/55x5/55x5/55x5/55x5
    e-z curls 70x10/120x5/50x10
    BB curls 95x10/115x10/115x10
    Skull Crushers 70x5/100x5/110x5/110x5/110x5
    Rope Pull downs 110x10/130x10/130x10
    Tricep ext. (1 arm db) 40x10/40x10/40x10

    Workout was good. i'm def gonna be feeling this one tomorow.

    5:15pm Turkey with lettuce and honey mustard dressing on whole wheat. 1/4 plate of baked zitti, 1/4 of grilled potato's. 1 small cup of cake/pudding mess.

    Like I said before, not much you can eat thats actually good for you at the dining hall. Got my protein n some decent carbs though. The cake was my cheat.

    7:30pm- 1 can of tuna with frank's red hot
    Last edited by evansss; 04-23-2006 at 08:04 PM.

  16. #16
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    looking good...

  17. #17
    GET BIG evansss's Avatar
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    4/24

    11:00 am - Turkey sandwhich with lettuce and honey mustard dressing on whole wheat. Bowl of golden grams. 1/4 cup of cheese-its

    4:30- Grilled chicken on white bread

    5:45- Quads and Hams
    Squats- 225x5/245x5/265x5/275x5 (testing the weight...havnt squatted in months)
    Quad ext.- 180x10/180x10/180x10
    Ham Curl (Hammer strength dual axis)- 140x10/140x10/140x10

    I didnt wanna get too crazy on the squats my first day, and I'm glad I didnt. I was feeling it right after my 2nd set, and my quads were dead by the 5th set. Good routine overall though, its fast and effective.

    630: Turkey sandwich with lettuce on whole wheat bread. Baby spinich raw with light rasberry vinnegrette. Bowl of Granola with small amount of whole milk.

    Kinda pissed they were outa skim milk. And the people working at the dining hall were assholes about putting my honey mustard out. Fuckin dickheads.
    Last edited by evansss; 04-24-2006 at 07:34 PM.

  18. #18
    GET BIG evansss's Avatar
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    4/25

    9:00am - egg white omlet with ham. 1 cup of oatmeal with 2 packs of splenda.
    1:30pm - turkey sandwhich with lettuce and honey mustard on whole wheat. Side of rice. Low fat soft serve ice cream cone

    5:45- Tukery sandwhich with lettuce and honey mustard on whole wheat. Bowl of granola with skim milk.

    My legs are shot to shit from squatting already.
    Last edited by evansss; 04-25-2006 at 07:06 PM.

  19. #19
    Olympian Bodybuilder SteelSouth's Avatar
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    Nice work evan..

  20. #20
    GET BIG evansss's Avatar
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    4/26

    11:00am- Turkey sandwhich with lettuce and honey mustard dressing on whole wheat. 1 bowl of low-fat granola with skim milk

    2:00pm- grilled chicken breast on the forman. No bread or rice. ran out in the room. struggling to get decent meals .

    5:00pm Workout
    15 minutes of 8% incline at 3.5 mph and 15 minutes of 10% incline at 3.7 mph
    Regular Crunches 3x50
    Weighted crunches 110x50/110x50/110x50
    Decline leg lifts 3x20
    Alt Heel touches 3x20

    I wanted to hit cardio better but my legs are still really sore from doing squats...still got decent work in.

    8:00pm- two grilled chicken wraps with lettuce tomato and honey mustard. Small side of fries.
    Last edited by evansss; 04-26-2006 at 09:48 PM.

  21. #21
    GET BIG evansss's Avatar
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    4/27

    12:00pm- Meatball wedge with slice of pizza

    5:00pm- Workout
    Chest/ Calves
    Flat Bench- 280x5/280x5/280x5/280x5/280x5
    Incline Db press- 85x10/85x9/85x9
    Incline flys- 45x10/45x10/45x10
    Incline Smith 180x8/180x5/180x3
    Standing Calves 250x15/250x15/250x15
    Sitting Calves- 395x15/395x15/395x15

    I got my bench up 5 more pounds, but i needed a spot for the last three. and the 4th and 5th set my last rep was somwhat assisted. still, though its good to see the weight going up. I plan to only increase it to 285 next session. It killed my chest for the rets of the exercises and i could only hit 85s for incline db's which seemed easier last week with the same weight. I went up from 40s to 45's for incline flys, but im def gonna be feeling it! By the time i got to incline smythe, my chest was so sore, that i took what ever i could for the three sets.

    6:15- Turkey sandwich with lettuce on whole wheat. Bowl of granola with 1% milk.
    Last edited by evansss; 04-27-2006 at 08:40 PM.

  22. #22
    GET BIG evansss's Avatar
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    4/28

    12:00pm- Penne with grilled chicken plum tomatos and escarole cooked in EVOO and grilled flatbread with pesto and gogenzola cheese.

    yeah i ate out, fuck schoolfood.

    5:00pm- I attempted to go to the gym, but as halfway there im told by some swamp donkey that the gym closed at 2 bc some hippie indie treehugger band dashboard confessional is playing at my school. Well aparently now there on my shitlist bc their keeping me from going to the gym. Fuckin assholes.

    6:30pm- 1 can of tuna. Franks red hot.

    Im not eating enough.
    Last edited by evansss; 04-28-2006 at 07:07 PM.

  23. #23
    GET BIG evansss's Avatar
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    4/29

    12:00pm - Turkey Sanwich with lettuce on whole wheat

    1:00pm- Workout
    Shoulers and back
    Db Milt. Press- 85x5/85x5/85x5/85x5/85x5
    Side Lat. Raises- 30x10/30x10/30x10
    Deads- 325x5/325x5/325x4/325x5/325x4
    Seated Row Machine- 230x8/230x8/230x8
    Lat Pulldown- 165x8/165x8/165x8
    Pullups- 3 sets of 5 with 60 pounds of assistance. (Back and grip shot at this point)

    All is all it was a good workout. Mydeads went up which is really the main focus of my workout, as did my Milt press which is the 2nd most important lift as far as the routine goes. my seated row went up 5 lbs but i dont think i was squeezing as much as a i should, so im gonna keep the weight the same next week.

  24. #24
    GET BIG evansss's Avatar
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    5/1

    9:30am: bagel with light butter. Bowl of oatmeal with two packets of splenda.

    12:00pm: Grilled chicken with string beans and brown rice. Egg roll. Miso soup.

    3:30pm Workout
    Bi's and tri's
    Hammer curls 55x5/55x5/55x5/55x5/55x5
    ez-curls 70x10/70x10/70x10 ( not counting bar)
    BB curls 115x8/115x8/115x8
    Skull crushers 110x5/110x5/110x5/110x5/110x5
    rope pulldowns 135x10/135x9/135x8/
    Tricep ext. (1 arm db) 40x10/40x10/45x10

    So the only thing i went up in was the rope pulldown by 5 pounds, and the tricep ext on the last set for 5 pounds. I knew i wouldnt be putting up anymore weight than last week. I'm gonna try to raise everything next week. Good workout though, def feel it in my arms.

    Stomachs been real fucked up latly. Not eating like I should. But thats always the case.
    Last edited by evansss; 05-01-2006 at 05:51 PM.

  25. #25
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    5/2

    9:00am- Half bagel with light butter. Bowl of oatmeal with two packets of splenda.

    12:00am tukery sandwich with lettuce and mustard on whole wheat. Bowl of golden grams with skim milk.

    5:30- 3 pieces of orange chicken. white rice. green beens.

    7:30pm WORKOUT
    Legs and abs
    Squats 275x5/275x5/275x5/275x5/275x5
    Leg ext. 185x10/185x10/185x10
    Ham curl. 160x10/160x8/160x8
    Flatbench leg lifts 3x30
    Cable Obliq. 90x20/100x20/100x20
    Alt. Heel touches 3x20

    Decent leg workout. Not really satisfied with the squats. My weight didnt go up, but i started with the heaviest weight that i squated last time i hit legs. my leg ext went up 5 pounds and i threw on 10 extra pounds each leg for the dual axis hamstring curl machine but didnt hit all my sets for 10. I finished rather quickly so i decided to throw some light ab work in too.
    Last edited by evansss; 05-02-2006 at 09:20 PM.

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