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Post by fridayfan1979 on May 21, 2007 22:36:34 GMT -5
Hey everybody, I sent Kyle a PM recently asking about starting to post my workout and nutrition log here on CLAD. I know that besides myself, Kyle and Tommy are also into working out and hopefully this will be a good way to inspire and encourage each other. Maybe some of the rest of you will get interested and want to start up as well. I've been lifting weights for around 10 years, so if there is any way I could help any of you, I would be more than glad to. The way my log will be listed is the exercise performed, the weight used for the exercise x the amount of repetitions completed. So if I'm doing dumbbell curls it would look like this: Dumbbell Curls 35x10...which would be one set with 35 pounds done for 10 repetitions. Ok, so here it goes:
5/21/07 Monday
Meal 1 Oatmeal with sliced banana, pecans and protein powder, 1 cup 1% milk, coffee Supplements: Multivitamin, vitamin C, digestive enzymes, apple cider vinegar, fish oil capsule
Meal 2 1 cup cottage cheese with raisins, handful of almonds
Meal 3 Whole wheat pasta with tuna and tomato sauce
Meal 4 Chocolate-berry protein shake
Meal 5 Hot stuff chili from Bill Phillip's Body for Life book
Pre and Post workout Betagen
Meal 6 Pina colada protein shake
Workout Abs Crunch BWx15, BWx15, BWx15 superset with Hyperextension 30x15, 30x15, 30x15
Chest, Back, & Shoulders Incline Barbell Press 155x10, 165x10, 180x8, 210x6 superset with Wide Grip Pulldown 120x10, 165x10, 175x8, 180x6
Seated Front Press 135x10, 145x10, 165x8, 185x6 superset with Behind Head Pulldown 120x10, 145x10, 155x8, 160x6
Cable Crossover 60x12, 60x12, 70x10, 70x10
Dumbbell Row 70x8, 80x8, 90x6, 90x6
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Post by Drayton Sawyer on May 22, 2007 0:20:54 GMT -5
You work 4 body parts in one day? Wow. I only work on 2 a day most days exept for one where I do 3. Right now I'm doing a 3 days on one day off routine. I'm also impressed with your diet and amount of sets. When I post mine I'm not going to bother posting my diet. Mainly because it's pretty lame. I am taking supplements and have given up sweets for fruits and veggies. I'm also taking a mutlivitamin everyday. But I honestly can't afford to eat 6 times a day. I can barely afford to eat once. LOL And with the protein powder I use twice a day well a lot of food isn't an option. Not that I want to be consuming a lot of calories right now anyway. I'm trying to lose weight. But eventually I hope to build up. Hopefully at that point I can afford a better diet. But when you only have 120 dollars a month for 2 people to eat with like we do right now 6 meals aint happening. LOL I bet you're massive with this kind of workout and diet. I wish you were able to do pictures.
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Post by fridayfan1979 on May 22, 2007 6:13:42 GMT -5
Thanks Kyle. Right now I split my workouts doing chest, back, and shoulders on Monday arms on Tuesday Legs on Wednesday and then doing a full-body routine on Friday with abs done everday. This is based on the type of training that Dave Draper, who was a famous bodybuilder back in the 60's, does. I do change things from time to time though. I'm going to try to buy a digital camera soon so hopefully I'll be able to get some pics up.
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Post by fridayfan1979 on May 22, 2007 21:40:18 GMT -5
5/22/07 Tuesday
Meal 1 2 whole eggs, 1 egg white, piece of whole wheat toast with honey, 6 oz. cranberry juice, coffee Supplements: Multivitamin, vitamin C, digestive enzymes, apple cider vinegar, fish oil capsule, BCAA's
Meal 2 1 cup cottage cheese with pineapple, handful almonds
Meal 3 Leftover BFL chili
Meal 4 Banana split protein shake
Meal 5 Spicy buffalo chicken sandwich with veggies from Body for Life
Pre and post workout Betagen
Meal 6 Sparkling orange protein shake
Workout Abs Leg Raise BWx15, BWx15, BWx15 superset with Hyperextension 30x15, 30x15, 30x15
Arms E-Z Bar Wrist Curl 105x20, 110x15, 115x12, 120x12 superset with Lying Tricep Extension 135x15, 155x12, 160x10, 165x8
E-Z Bar Bicep Curl 120x10, 125x8, 130x6, 130x6 superset with Tricep Pushdown 150x20, 160x15, 170x12, 170x12
Incline Dumbbell Curl 35x8, 40x8, 40x8, 45x6 superset with Tricep Dip BWx15, BW+25x12, BW+35X12, BW+45x10
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Post by fridayfan1979 on May 23, 2007 21:46:58 GMT -5
5/23/07 Wednesday
Meal 1 BFL fortifed french toast, 1 cup 1% milk Supplements: Multivitamin, vitamin C, digestive enzyme, apple cider vinegar, fish oil capsule, BCAA's
Meal 2 1/2 cup cottage cheese with mango yogurt, handful peanuts
Meal 3 Smoked turkey sandwich on whole wheat, pasta salad, fresh fruit
Meal 4 Vanilla malt protein shake
Meal 5 Salmon patty with green salad and low fat ranch dressing
Meal 6 Apple pie a la mode protein shake
Workout Abs Rope Crunch 100x15, 100x15, 100x15 superset with Hyperextension 30x15, 30x15, 30x15
Legs Leg Extension 135x15, 145x15, 155x12, 165x12 superset with Standing Calf Raise 225x20, 275x15, 315x15, 315x15
Lying Leg Curl 90x9, 90x8, 95x7, 95x6 superset with Seated Calf Raise 225x15, 225x15, 230x12, 230x12
Leg Press 315x20, 405x20, 495x15, 515x12
Sumo Squat 225x12, 245x12, 275x12, 275x12
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Post by Drayton Sawyer on May 23, 2007 21:51:58 GMT -5
Very impressive workouts.
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Post by JasonKrueger13 on May 23, 2007 21:56:29 GMT -5
nice dude. Keep out the awesome work!
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Post by Monica Ludwig on May 23, 2007 21:59:27 GMT -5
nice man
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Post by d3M0n on May 24, 2007 21:20:51 GMT -5
Wow dude Thats amazing control u have! I cant believe you really eat that stuff! You gotta post a picture of yourself!
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Post by fridayfan1979 on May 25, 2007 20:42:12 GMT -5
5/25/07 Friday
Meal 1 English muffin, egg, canadian bacon, low-fat cheese, 1 cup 1% milk Supplements: same
Meal 2 1 cup cottage cheese with blackberries, handful pumpkin seeds
Meal 3 Kashi lemon rosemary chicken, 1 orange
Meal 4 Pina colada protein shake
Meal 5 BFL pita pizza
Pre and postworkout Betagen
Meal 6 Chocolate-orange protein shake
Workout Abs Knee Tuck BWx15, BWx15, BWx15 superset with Hyperextension 30x15, 30x15, 30x15
Whole Body Deadlift 225x10, 275x8, 315x6 superset with Dumbbell Pullover 70x12, 75x10, 80x10
Incline Dumbbell Press 75x10, 80x8, 85x8 superset with Low Row 140x12, 150x10, 160x8
Leverage Hammer Shoulder Press 135x12, 155x10, 175x8
Lying Side Arm Lateral Raise 20x12, 20x12, 25x10
Barbell Row 185x10, 205x8, 225x6
*Thanks everyone for the kind words.
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