Getting there, I will get there....

C

CBWill

0
Hello,
This is the start of my training journal, I am new to this forum but I do like the idea of keeping somewhat of an official workout training journal. I have been working out regularly for the past two plus months and this weekend are my days of rest before starting a new.

So Monday July 30 I will start a new workout schedule. It is not cast in stone, I may do all or a majority of the disciplines and I will add alternate exercises every other week or so for variety. For the most part I will not be using heavy weights, as I am aiming for higher reps. Over time (and lose of the dreaded fat) I will increase the weight in the workout to work my self back-up.

Current status:
Age: 42
Gender: Male
Height: 5’-10”
Weight: 204 lbs
Fat %: Not sure (but it is there )

Goal:
Age: Early 20’s
Sex: Yes
Height: 5’-10”
Weight: 180-185 (175 would be nice and work back up to 180-185)
Fat: Less there of

I would also like grow back some (ok most) of the hair on my head and for what is left to dispose of the grey, but I guess that would be a different thread on a different forum...

So here is my current planned schedule which I plan to follow 8 to 10 weeks minimum;

Monday
Squat
Bench Press (flat)
Cable Row
Back Extensions
Side Bends
Hammer Curls
Farmers Walk (aprrox 200 yds)

Tuesday
Bench Press (inclined)
Dips (assisted)
Bent Over Row
Hanging Leg Raises
Lateral Raises
Calf Raises
Tricep Extensions

Wednesday
Bike riding-off road (weather permitting)
Or a rest day

Thursday
Hack Squat
Bench Press (declined)
Lying Row
Back Extensions
Wheel
21's
Farmers Walk (aprrox 200 yds)

Saturday
Military Press
Pull Ups (assisted)
Face Pull
Deadlift/Shrug
Hanging Twisting Knee Raises
Front Raises
Push Downs

Sunday
Day of rest
Or bike riding-rails to trail (paved trail)

Also I have improved my diet greatly, and I am working on the damn calorie counting thing.

Well I guess I post my first true training journal log Monday, till then Later,

CBW
 
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Week one, Day one

Monday

Squat
1x10x105
1x10x110
1x8x115

Bench Press (bb,flat)
1x10x105
1x10x110
1x8x115

Cable Row
1x10x80
1x10x90
1x10x100

Back Extensions (crunches, roman chair not here yet)
3x20

Side Bends
3x10x35

Hammer Curls
2x10x25
1x10x20

Farmers Walk
1 circuit x 35lbs each arm (1 circuit approx. 200ds)


duration 35 mins +/-
 
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7-30-07 diet

6:00am
Post workout protein shake
295 calories

7:00am
1 whole boiled egg
2 boiled egg whites
110 calories
(flax seed oil cap)

10:30am snack
Plantain chips
Celery w/Natural PB(2 stalks w/a total of 2 tablespoons)
410 calories

2:00pm
Sauté Chicken Breast (4 oz., skinless, olive oil, prepared with a Trinity)
Quinoa (1/4 dry) I saw someone bring this up in a thread, can’t remember who or find
the thread, thanks to ever it was this stuff is good.
Salad (dark greens w/dressing)
12 oz Light Silk Soymilk
510 calories

6:30pm
Sauté Chicken Breast (3 oz., skinless, olive oil, prepared with red and green bell peppers)
Quinoa (1/4 dry)
1/2 sweet potato
Salad (dark greens, red and green bell peppers, onions and dressing)
455 calories


Total calories 1800 +/-

Now for the confession I also had a couple of beers after work (well maybe several, It’s my B-day)
 
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LeiYunFat said:
Happy birthday Will!
Click to expand...
Thank you.
-----------------

Man it has been a while since I did any squats, I feel it this morning..


Week One, Day Two (I think this day will become a lighter day, following Monday)

Bench Press (inclined, bb)
2x10x90, 1x9x90

Dips (assisted)
maybe this afternoon

Bent Over Row (dp)
3x10x35, could have gone heavier

Hanging Leg Raises
maybe this afternoon

Lateral Raises
3x8x13 I am really weak here

Calf Raises
3x15x35

Tricep Extensions
3x12x25

duration 20 min.
 
7-31-07 diet

5:00am pre workout
Fat free yogurt
1 Tbsp milled flax seed
170 cal.

5:45am
Post workout protein shake
295 calories

7:15am
Multi Grain hot cereal
1 ½ Tbsp milled flax seed
Cinnamon and honey
220 calories

9:30am
Celery w/Natural PB(2 stalks w/a total of 2 tablespoons)
1 banana
288 calories

11:15 am
Olives
25 calories

12:00 noon
Turkey Sandwich
Salad (dark greens, red and green bell peppers, onions and dressing)
½ potato (boiled no skin)
385 calories

2:45pm
1oz chipotle cheddar cheese
Baked wheat thins
203 calories

5:45pm
Chicken Taco/wrap/thing (Chicken, onions, black beans, Romaine lettuces, whole wheat tortillas and of course hot sauce)
410 calories


Total calories 2000 +/-
 
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Hi there mate! Hope the training is going well!

Do you think if you at more and a bit earlier than you do then you may have more energy for your workout? That is just a suggestion of mine but you probably have you reasons for eating right before you begin working out?

Here I am assuming you ate at 5:00am and then started working out right away and it was a 45 minute workout? Also it would be pretty tough to eat earlier than that for most people as 5:00am is quite early. About the time I get up most days.

Anyway keep going with it and you will reach all of your goals, I know it man!! Keep the motivation up and your spirits high!!

Dan
 
CBWILL


CBWill like a military drill will have luck with his journal and personally fulfill because he has the superior skill and this is greater than any 100 dollar bill.
 
DanHarris said:
Hi there mate! Hope the training is going well!

Do you think if you at more and a bit earlier than you do then you may have more energy for your workout? That is just a suggestion of mine but you probably have you reasons for eating right before you begin working out?

Here I am assuming you ate at 5:00am and then started working out right away and it was a 45 minute workout? Also it would be pretty tough to eat earlier than that for most people as 5:00am is quite early. About the time I get up most days.

Anyway keep going with it and you will reach all of your goals, I know it man!! Keep the motivation up and your spirits high!!

Dan
Click to expand...

I ate about 25 mins before starting, this was really the first time I ate before working out (just trying something new). I think I will be skipping the eating before working out in the future.

I usually am up around 4:30-4:45 am and start working out around 5:15. so yes it is hard to get any meals before working out.

Thanks
 
8-1-07 diet

7:15am
Multi Grain hot cereal w/Lite Silk soymilk
1-½ Tbsp milled flax seed, Cinnamon and honey
1 whole boiled egg
2 boiled egg whites
390 calories

9:30am
Celery w/Natural PB(2 stalks w/a total of 2 tablespoons)
Baby carrots
235 calories

11:10 am
Olives
40 calories

12:00 Noon
Chicken salad wrap
Salad (dark greens, red and green bell peppers, onions and dressing)
½ potato (boiled no skin)
400 calories

3:00pm
Fat free yogurt
1 Tbsp milled flax seed
170 calories

5:50pm
4 oz. Chicken
w/Spaghetti (whole wheat) and Marinara sauce
Large salad (dark greens and dressing, lightly)
430 calories

8:45pm
Fat free yogurt
150 calories

Total calories 1815 +/-
 
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Week One Day 3

Hack Squat
1x10x100
1x10x105
1x10x110

Bench Press bb (declined)
1x10x100
1x10x105
1x10x110
1x10x115
1x6x120

Lying Row db
3x12x30

crunches roman chair to be tomorrow then will start back extensions
3x20x10

21's db
2x20

push downs
1x10x60
1x10x66
1x10x70

Farmers Walk (aprrox 200 yds)
this afternoon, weather permitting

duration 37 min.
 
8-2-07 diet

5:45am
Post workout protein shake
295 calories

7:00am
1 whole boiled egg
2 boiled egg whites
110 calories

8:30am
Dried Plums (yeah prunes)
100 calories

9:30am
Chicken Salad
9ea Whole wheat saltines
239 calories

12:00 noon
Turkey Sandwich
Salad (dark greens, red and green bell peppers, onions and dressing)
½ potato (boiled no skin)
385 calories

1:40pm
Fresh cherries
45 calories

5:45pm
Sauté Chicken Breast (oz., skinless, olive oil, prepared with onions and grlic)
Quinoa (1/4 dry)
Salad (dressing)
500 calories

8:30-9:00pm
Egg whites (All Whites, 3 servings)
90 calories

Total Calories 1764 +/-
 
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8-3-07 diet

7:15am
Multi Grain hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
1 banana
368 calories

8:15am
2 egg whites, boiled
14 calories

9:00am
Celery w/Natural PB(2 stalks w/a total of 2 tablespoons)
188 calories

10:15am
Chicken Salad
9ea Whole wheat saltines
239 calories

11:00am
Taste tested new Protein Drink
(custom blend from trueprotein, could do without the hemp protein, but had to try)
128 calories

12:00 noon
Turkey wrap
Salad (dark greens and dressing)
½ potato (boiled no skin)
385 calories

3:00pm
Protein shake
120 calories

6:15pm
Penne pasta (whole wheat)
Marinara sauce
Large salad (dark greens and dressing, lightly)
350 calories

8:10pm
shake
200 calories

Total Calories 1900 +/-
 
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Week One, Day Four

Military Press
3x10x60

Pull Ups (assisted)
unable to do, some how I bruised the first knuckle of my middle finger palm side,
does not effect any other workout just pullups

Face Pull
3x10x60

Deadlift/Shrug
1x10x120
1x10x130
1x10x140

Hanging Twisting Knee Raises
did not do

Ab Wheel
3x10

Front Raises
1x10x13 each arm

duration 30+/- min.


I am going to switch 3 day a week (M,W,F) workout schedule starting Monday
 
8-4-07 diet

5:30am (1.5 hour pre ride)
Cliff Bar
240 calories

7:00am 1/2 hour bike ride

10:00am post workout
Protein Shake
200 cal

11:00am
Chicken Salad
9ea Whole wheat saltines
239 calories

Then down hill from there,

Fresh baked Ciabatta, could not resist….


It seems and feels I am able to eat better and maintain a better schedule while at work. Go figure.
 
Updated workout schedule (morning workout);

Monday
Squat
Side Bends
Bench Press (flat)
Hammer Curls
Tricep Extensions
Seated Cable Row
Back Extension
Farmers Walk (aprrox 200 yds)

Tuesday
Day of rest

Wednesday
Deadlift/Shrug
21's
Military Prss
Calr Raises
Lateral Raises
Front Raises
Wheel
Hanging Twisting Knee Raises

Thursday
Day of rest

Friday
Hack Squat
Bench Press (declined or incl.)
Bent Over Row
Lying Row
Face Pull
Push Downs
Hanging Leg Raises
Farmers Walk (aprrox 200 yds)

Saturday and Sunday
Morning bike ride/day of rest
 
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Week Two, Day One

Squat
1x10x110
1x10x115
1x10x120

Bench Press (bb, flat)
1x10x110
1x10x115
1x10x120

Cable Row
1x10x100
1x10x110
1x10x120

Side Bends
3x10x35 each side

Back Extension
3x10

Hammer Curls (db)
3x10x30

Tricep Extensions
3x10x30

Farmers Walk (aprrox 200 yds) afternnon
2x35 ea arm

7:30pm
30 min. walk w/my dogs
 
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8-6-07 diet

4:30am (pre workout)
Energy shake w/apple juice
250 calories

5:40am post workout
Protein Shake
240 cal

7:40am
Quinoa Flakes, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
260 calories

8:30am
Almonds, jalapeno smokehouse
121 calories

9:00am
2 egg whites, boiled
1 cup of strawberries
57 calories

9:45am
1 apple
81 calories

12:00pm
Chicken (sliced) wrap
Salad (dark greens, red and green bell peppers, onions and dressing)
Med. sweet potato
480 calories

2:45pm
1 serving dried plums
100 calories

3:00pm
Peanuts (dry roasted, spicy)
320 calories

6:40pm
Chicken Breast w/tomato, zucchini, squash and mushroom sauce
340 calories


Total calories 2250 +/-
 
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8-7-07 diet

5:20am
¾ cup egg whites (All Whites brand)
1 glass of OJ
220 calories

8:00 am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
300 calories

9:30am
1 whole boiled egg
2 boiled egg whites
110 calories

10:00am
Pineapple chunks
Dry roasted peanuts
280 calories

12:00pm
Chicken (sliced) wrap
Salad (dark greens, red and green bell peppers, onions and dressing)
Med. potato
500 calories

1:00pm
1 mile walk

3:00pm
Protein shake
228 calories

7:30pm
Left over Chicken Breast w/tomato, zucchini, squash and mushroom sauce
340 calories


Total calories 1980 +/-

I would have to say the mornings are killing me, I have the munchies something awful.
 
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Hey, nice goals buddy and good job keeping with the journal.

Just one thing. I don't think you should do 2 fbws in a row and 4 in a week. maybe just do Monday, Wedsnday, Friday?

But since alot of other people who are far more knowledgable than me psoted here and did not mention this, I don't suppose it matters?
 
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