fridayfan1979's workout and nutrition log

[fridayfan1979]

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

[Drayton Sawyer]

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.

[fridayfan1979]

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.

[fridayfan1979]

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

[fridayfan1979]

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

[Drayton Sawyer]

Very impressive workouts.

[JasonKrueger13]

nice dude. Keep out the awesome work!

[Monica Ludwig]

nice man

[d3M0n]

Wow dude
Thats amazing control u have!
I cant believe you really eat that stuff!
You gotta post a picture of yourself!

[fridayfan1979]

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.