Bryanlee's Journal

[bryanlee]

Here is my Journal. I welcome any comments anyone may have. I am doing this mostly for myself as a way to track my progress and share it with anyone who is interested. Today will be the first entry so I'll add some pics and post my basic info. If anyone wants any other details as to what i am doing i will be glad to oblige. Thanks for checking out my journal.

Age: 26
Weight: 183
Height: 5'10"

Workout Routine
Monday – Chest
Tuesday - Legs
Wednesday - Arms
Friday - Shoulders
Saturday - Back

I also run in the morning about 3 times a week. (1.5-3 miles depending on how i feel)

I work as a government contractor and spend a good deal of time at sea so my diet is pretty much at the mercy of the cooks on the ship, but there are normally healthy choices so i would say my diet is as good as it could be. I will post up details in the future.

My goals are to cut fat and tone up. After that we will see.

 

[bryanlee]

Ran 1.5 miles this morning on an empty stomach. It went pretty well considering i haven't been running in the past month or so. I used to run about 6 miles a day. 3 miles to work...hit the gym during luch.....run home in the evening and then swim in the evening about 3-4 times a week. I have never had more energy than during that time. I will get there again. Today is chest day so i will post the results of that later on.

Note to self: Don't take multi vitamins on an empty stomach. (instant nausea)


Today was Chest day (one of my weak spots)

Flat Bench 10/135 8/145 6/155 5/155 8/135
Incline Bench 12/125 8/135 6/135 6/125
Decline Bench 10/.110 6/125 7/125 5/110
Pullovers 10/30 10/35 10/40 10/45
Dumb Flyes 10/30 10/35 8/35 6/35

All in all it was a good day.

 

[bryanlee]

Did legs today. I love the feeling i get after working legs. Didn't do as much as i would like as i am limited in the equipment i have access to, but i can feel it for sure. I'm going to add a few more dumbbell exercises next time.

Squats
Lunges
Reverse Lunges
Sitting Calf Raises
Standing Calf Raises

 

[flyinfree]

nice work. you are up and doing the deal just like that.

ship diet....... you can manage that no matter what. Most of the stuff that will contribute to you losing fat and toning up doesn't even need cooked.

you obviously have some experience in fitness and training, so I, or we, will be watching and reading and when I can throw out a comment you can count on it.

for starters- stop sucking in your gut. It hurts digestion, and breathing, and makes for a bad pic.

but hey, what do I know.

Sweat daily
FF

 

[bryanlee]

hehe my g/f said the same thing but i wasn't sucking it in. Maybe it looks that way because i had just gotten out of the gym. We will see how the next batch of pics come out. I welcome any advice.

 

[bryanlee]

I did some HIIT this morning on the stationary bike. It felt really good. Walking down stairs is a little tedious especially considering that i did legs yesterday.

5 min warmup
1 min @ 75% max heart rate
20 seconds @ 90-95% max heart rate

Did this for about 10 minutes then a quick cool down and staggered to the shower. I think i'm going to work up to doing 15 minutes and then start increasing my sprint time. Any suggestions either way?

Random Question: I have been eating a peanut butter sandwich after my workouts in the evening. Is this a bad idea? There are no meals or other alternantives after i work out. Once i am back on dry land i am going to pick up some protein for shakes as i am guessing that would be a healthier alternative.

Later

 

[amp89]

Hey bryan, in regards to the question of the peanut butter sandwich after a workout: it is not optimal for a post workout snack. If you can you want to have something that is almost all carbs and proteins. The purpose is to rush protein back into the muscles, which is done by the insulin spike of the carbs. Having fats in the post workout meal slows this process which we don't want. However, it is more much more important to eat something after your workout than eat nothing, compared to the composition of what you eat. So if you really can't find anything else, IMO just keep eating those pb sandwiches for the time being. Good luck!

 

[bryanlee]

Thanks for the info Amp. I am going to buy some healthier snacks for during the day and after workouts once i get on dry land. Until then i am pretty much stuck with the PB sandwiches.

Tonight was arms. It went a little someting like this.

Barbell Curls
Prone Barbell Curls
Hammer Curls
Tricep Extensions
Kickbacks

 

[Snewsome]

Tonight was arms. It went a little someting like this.

Barbell Curls
Prone Barbell Curls
Hammer Curls
Tricep Extensions
Kickbacks

Hi Bryan,

Why do you have a whole night dedicated to arms? Compound excercises liek bench, rows and chin ups will work your arms just as much whilst also working many other muscles hence being of more benefit to you in the long run.

 

[bryanlee]

I feel like it allows me to work harder on specific areas. I have tried what you are talking about and just always leave the gym feeling like i didn't do enough no matter how much i do. When i do it this way i can really "feel the burn" so to speak. I am seeing gains, but that is mostly due to the fact that up until these past two weeks i hadn't done much at all in several months.

I do have compund exercises in my routine but they are just divided into body parts per day. You can see how i do it if you look at the first post of my journal.

I do bench (chest day) and i also do pull ups/chinups and rows (back day). I know they are working other muscles, but then again nearly every exercise works multiple areas in one way or another right?

Thanks for the advice. Always looking for any way to be more efficiant.

Bryan

 

[Snewsome]

I do bench (chest day) and i also do pull ups/chinups and rows (back day). I know they are working other muscles, but then again nearly every exercise works multiple areas in one way or another right?

Bryan

Thats kool mate you seem to be aware of the differences and how it fits into your workout, I am glad you are considering more compounds though. In reagrads to your above quote this is and isnt true as it is hard to be very specifically targetted when doing some movements as you tend to nto do them perfectly like a robot, but essentially a compound excercise like a chin up through the full range of movement will invlove you tensing your biceps whilst working you back and core aswell whereas something like bicep curls (if done exactly right and you don't move your body etc) only targets the biceps and nothing else.

Depending what weight you do in each of these excercises will depend on the 'pump' you feel but chin ups at the correct weight and reps etc will give you the same strain and pull on the biceps that a curl would just with the bonus of the other muscles. I must admit I love to do the random day of arm work to see the pump and admire my huge arms in the mirror :yelrotflmao: because it feels like I am working my arms harder when doing concentrated workouts btu from reading a whole bunch of stuff on the forums and elsewhere I now understand the benefits of compounds. Unless of course you only want rediculously huge arms and nothing else

 

[bryanlee]

Hehe..maybe i will try to be like the guy with one huge arm in "Lady in the Water". I think i may do some more reading and try to change it up for a month and see how it goes. It's always good to do something diferent to break the monotony anyway.

 

[bryanlee]

Just wanted to add a few pictures of my progress. I have lost a good bit of body fat and put on some muscle so my weight is 180 from about 183. It's hard for me to notice too much, but i have definitely made some big gains in strength. Let me know what you think.

I also took some measurements today.

Chest (at nipple line) = 42 in
Bicep (L) = 14.50 in
Bicep (R) = 14.75 in
Waste = 33 in

Don't laugh at my farmers tan, lol.

 

[bryanlee]

Today was chest day. I have gained quite a bit of strength in the past few weeks. I have never been a big fan of working the chest, but then again i have never really committed the time and effort that i am now either. I feel great and i'm starting to see some gains which is also great. My chest routine is pretty generic. Any suggestions some other good chest exercises?

Flat Bench
Incline/Decline Bench
Pullovers
Dumbell Flyes
Push-Ups
Various Abs/Core

 

[bryanlee]

So as you may or may not know, i work on a ship. The gym we have out here is fairly decent considering the location. Today was supposed to be leg day, but some people decided to paint in the vicinity of the gym with no ventilation. Now the gym and everything around it is so bombed out that just walking in makes you want to vomit. aaaahhhh! I'm so frustrated. Stupid people make me angry.

 

[bryanlee]

Did arms today. Definitely making some strength gains.

Dumbell Curls - 10/60 10/70 8/80 8/80
Rev. Grip Curls - 10/40 10/50 10/60
Tricep Extensions - 12/45 8/70 8/70
Prone Incline Curls - 8/60 8/65 8/70
Skull Crushers - 2 Sets to failure/50
Weighted Dips - 12/25 12/45 12/45
Wrist Curl - 3 Sets to failure/50
Reverse Wrist Curl - 3 Sets to failure/50

 

[bryanlee]

Worked back and shoulders today. I normally do these on seperate days but i won't be able to lift tomorrow so i just combined them today. When i write it all down it looks like i did too much, but when i was done i really felt good. Tired, but good.

I did Arnold Presses for the first time today as well. They felt pretty good so i think i will add them to my normal routine.

Reverse Fly 10/35 10/35 10/40 6/40
Dumbell Rows 10/55 10/60 10/65 8/65
Barbell Rows 10/135 8/135 8/150
Pull Ups/Chin Ups 3 Sets of 10 each
Reverse Push Ups 3 Sets of 10
Shrugs 10/65 10/75 8/85
Arnold Presses 10/30 10/35 10/35
Lat Raises 10/20 10/20 10/20
Front Raises 5/25 5/25 5/25 (I was exhausted at this point)