I shall be following this. Interested in your diet especially.
Thanks!!!
The Journey - A day in the life of LV
- Thread starter ~LV~
- Start date
Thanks!!!
Wow, you workout #'s are similiar enough to mine. Will be keeping track of this log and scoping out the competition.
Good luck man and btw, you start shrinking as you get older. Maybe you were 5'10'' awhile back but now you are just and old old man and shrank. j.k. Good luck bro.
lol....your prob right bro but when I put my timberlands on im DEF 5'10!!!!
My brother was blessed with the height as he's 6'2 - that bastard! LOL.....
Lee, I don't think your reasons for starting this journal are macabre or depressing whatsoever. The fact is, what you're saying is true.
I took so many things for granted, and then I blew my knee. I thought "Oh, in a year I'll be 100%". Well, that never happened. And then I got in two car accidents ... and then I partially tore my biceps tendon, and I'm still nursing that freaking injury. So for the past 3.5 years, I've been in rehab and unable to do what I would consider to be a normal, full body workout.
I don't take anything for granted anymore. The day I can walk into the gym and finally do a workout, unhampered by my previous injuries, will be like touching a little piece of heaven.
That being said, I will definitely be keeping up with your journal
I took so many things for granted, and then I blew my knee. I thought "Oh, in a year I'll be 100%". Well, that never happened. And then I got in two car accidents ... and then I partially tore my biceps tendon, and I'm still nursing that freaking injury. So for the past 3.5 years, I've been in rehab and unable to do what I would consider to be a normal, full body workout.
I don't take anything for granted anymore. The day I can walk into the gym and finally do a workout, unhampered by my previous injuries, will be like touching a little piece of heaven.
That being said, I will definitely be keeping up with your journal
Today was a total and complete rest/recovery day. No training, no cardio. Hell, I even slept in a little . My legs are completely trashed from yesterday’s leg workout and I've been walking around like I have a stick up my ass all day long. It's been a while since I've done stiff leg deads. I used to incorporate regular deads on back day but since I recently changed things up, I'm going to keep them to leg day. I'm looking forward to tomorrow's diet as it will be my clean carb re-feed day. I typically stick to very low carbs on all other days, with the majority of them coming from fibrous veggies, however one day a week I will have a carb re-feed day in which 3 out of the 6 meals will include clean complex carbs to stimulate metabolism, replenish glycogen stores, and put a little sanity back into my week. Here is my diet for today....
Diet
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 1 – 9AM
•12 Egg whites
•2 tbsp natural PB
•2 Fish oil caps
•1 Multi
Meal 2 – 11:30AM
•2 scoops Whey
•1 tbsp flax oil
(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 2PM
•8oz Chicken breast
•1.5 cups broccoli
•2 fish oil caps
•2 tbsp natural PB
Meal 4 – 4PM
•2 scoops Whey
•1 tbsp flax oil
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 5 - 6:30PM
•8oz Chicken breast
•1.5 cups broccoli
•1 tbsp flax oil
•5g Creatine Ethyl Ester
Meal 6 - 8PM
•2 scoops Whey
•1 tbsp flax oil
•5g Creatine Ethyl Ester
. My legs are completely trashed from yesterday’s leg workout and I've been walking around like I have a stick up my ass all day long. It's been a while since I've done stiff leg deads. I used to incorporate regular deads on back day but since I recently changed things up, I'm going to keep them to leg day. I'm looking forward to tomorrow's diet as it will be my clean carb re-feed day. I typically stick to very low carbs on all other days, with the majority of them coming from fibrous veggies, however one day a week I will have a carb re-feed day in which 3 out of the 6 meals will include clean complex carbs to stimulate metabolism, replenish glycogen stores, and put a little sanity back into my week. Here is my diet for today....Diet
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 1 – 9AM
•12 Egg whites
•2 tbsp natural PB
•2 Fish oil caps
•1 Multi
Meal 2 – 11:30AM
•2 scoops Whey
•1 tbsp flax oil
(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 2PM
•8oz Chicken breast
•1.5 cups broccoli
•2 fish oil caps
•2 tbsp natural PB
Meal 4 – 4PM
•2 scoops Whey
•1 tbsp flax oil
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 5 - 6:30PM
•8oz Chicken breast
•1.5 cups broccoli
•1 tbsp flax oil
•5g Creatine Ethyl Ester
Meal 6 - 8PM
•2 scoops Whey
•1 tbsp flax oil
•5g Creatine Ethyl Ester
Wow I didn't realize you had so much happen to you. I know how dedicated you are to this lifestyle and I also know how it feels to have an injury and not able to do the things you want to in the gym. I've always appreciated your train of thought from reading your posts on here and wish nothing but the fastest recovery for you!Lee, I don't think your reasons for starting this journal are macabre or depressing whatsoever. The fact is, what you're saying is true.
I took so many things for granted, and then I blew my knee. I thought "Oh, in a year I'll be 100%". Well, that never happened. And then I got in two car accidents ... and then I partially tore my biceps tendon, and I'm still nursing that freaking injury. So for the past 3.5 years, I've been in rehab and unable to do what I would consider to be a normal, full body workout.
I don't take anything for granted anymore. The day I can walk into the gym and finally do a workout, unhampered by my previous injuries, will be like touching a little piece of heaven.
That being said, I will definitely be keeping up with your journal
Thank you for your support!
Thanks and you're very welcome, Lee! I've always respected you and your accomplishments. You are a bodybuilder through and through, and that's not an easy road to travel.
I'm way too dedicated to this lifestyle, and not being able to workout the way I want to is pretty tough on my psyche.
I've always said that it isn't the physical pain of injuries that makes rehab difficult; it's because the rehab curve plays with your head
I'm way too dedicated to this lifestyle, and not being able to workout the way I want to is pretty tough on my psyche.
I've always said that it isn't the physical pain of injuries that makes rehab difficult; it's because the rehab curve plays with your head
I had an awesome back/calves training session last night. My legs are still sore as hell from Tue so I didn’t perform cardio otherwise I normally would. I had a lot of energy from my clean re-feed (carb up) day. Muscles were full, my focus was on point, and everything felt very good.
Thursday: 3/19/09
Back/Calves
Back
• Cable Pulldowns: 4 Sets x 8 Reps
130x8 – 180x8 - 180x8 - 180x8
• Reverse Barbell Rows: 4 Sets x 8 Reps
135x8 – 185 x 8 - 185 x 8 - 185 x 8
• Dumbbell Rows: 4 Sets x 8 Reps
80x8 – 100x8 – 100x8 – 100x8
• Barbell Shrugs: 4 Sets x 8 Reps
185x12 - 185x12 - 185x12 - 185x12
• Rear Shrugs: 3 Sets x 8 Reps
135x12 – 135x12 – 135x 12
Calves
• Standing Calf Raises: 4 Sets x 12 Reps
210x12 - 210x12 - 210x12 - 210x12
• Seated Calf Raises: 4 Sets x 12 Reps
90x12 – 90x12 – 90x12 – 90x12
Diet
Meal 1 – 9AM
•12 Egg whites
•1 cup oats
•2 Fish oil caps
•1 Multi
Meal 2 – 11:30AM
•2 scoops Whey
•1 tbsp flax oil
(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1:30PM
•8oz Chicken breast
•2 cups brown rice
•2 fish oil caps
Meal 4 – 3:45PM
•2 scoops Whey
•1 tbsp flax oil
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
5:15PM – Weight Training - 4 scoops X-tend BCAA’s sipped during
Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Why
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester
Meal 6 - 8PM
•8oz Chicken breast
•2 cups brown rice
•2 fish oil caps
Thursday: 3/19/09
Back/Calves
Back
• Cable Pulldowns: 4 Sets x 8 Reps
130x8 – 180x8 - 180x8 - 180x8
• Reverse Barbell Rows: 4 Sets x 8 Reps
135x8 – 185 x 8 - 185 x 8 - 185 x 8
• Dumbbell Rows: 4 Sets x 8 Reps
80x8 – 100x8 – 100x8 – 100x8
• Barbell Shrugs: 4 Sets x 8 Reps
185x12 - 185x12 - 185x12 - 185x12
• Rear Shrugs: 3 Sets x 8 Reps
135x12 – 135x12 – 135x 12
Calves
• Standing Calf Raises: 4 Sets x 12 Reps
210x12 - 210x12 - 210x12 - 210x12
• Seated Calf Raises: 4 Sets x 12 Reps
90x12 – 90x12 – 90x12 – 90x12
Diet
Meal 1 – 9AM
•12 Egg whites
•1 cup oats
•2 Fish oil caps
•1 Multi
Meal 2 – 11:30AM
•2 scoops Whey
•1 tbsp flax oil
(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1:30PM
•8oz Chicken breast
•2 cups brown rice
•2 fish oil caps
Meal 4 – 3:45PM
•2 scoops Whey
•1 tbsp flax oil
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
5:15PM – Weight Training - 4 scoops X-tend BCAA’s sipped during
Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Why
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester
Meal 6 - 8PM
•8oz Chicken breast
•2 cups brown rice
•2 fish oil caps
Hey LV, a really well laid out journal
Can I ask what the thinking is behind the muscle groups you put together? Like chest and bi’s? Do you put bi’s after chest so they aren’t tired from the compound’s which means you can isolate with more weight?
Same question goes for doing calves after chest and bi's, is it just so you can isolate muscle groups that haven't been heavily engaged in the compounds?
Can I ask what the thinking is behind the muscle groups you put together? Like chest and bi’s? Do you put bi’s after chest so they aren’t tired from the compound’s which means you can isolate with more weight?
Same question goes for doing calves after chest and bi's, is it just so you can isolate muscle groups that haven't been heavily engaged in the compounds?
I wanted to take an approach that worked my smaller muscles (bi's/tri's) directly and indirectly once per week. This is how I have my split setup:
Monday: Chest/Biceps/Calves
Chest
• Flat Bench Presses: 5 Sets x 8 Reps
• Incline Dumbbell Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Close Grip Bench Presses: 4 Sets x 8 Reps
Biceps
• Straight Barbell Curls: 4 Sets x 8 Reps
• Close EZ Bar Curls: 4 Sets x 8 Reps
• Incline D-bell curls: 4 sets x 8 reps
Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps
Tuesday: Legs/Abs
Legs
• Squats: 5 Sets x 8 Reps
• Leg Presses: 4 Sets x 8 Reps
• Stiff-Legged Deadlifts: 4 Sets x 8 Reps
• Leg Extensions: 4 Sets x 8 Reps
• Leg Curls: 4 Sets x 8 Reps
Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps
Wednesday: OFF
Thursday: Back/Calves
Back
• Cable Pulldowns: 4 Sets x 8 Reps
• Reverse Barbell Rows: 4 Sets x 8 Reps
• Dumbbell Rows: 4 Sets x 8 Reps
• Barbell Shrugs: 4 Sets x 8 Reps
• Rear Shrugs: 3 Sets x 8 Reps
Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps
Friday: Shoulders/Triceps/Abs
Shoulders
• Rear Military Presses: 5 Sets x 12 Reps
• Front Military Presses: 5 Sets x 12 Reps
• Bent-Over Laterals: 4 Sets x 12 Reps
Triceps
• Nose Breakers: 4 Sets x 8 Reps
• Dips: 4 Sets x 8 Reps
• Tricep Pushdowns: 4 Sets x 8 Reps
Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Bent Knee Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps
Saturday: OFF
Sunday: OFF
So as you can see on Monday im working triceps with my chest movements (indirectly) and then working them again on Friday with their direct movements. I got bored of my usual routine for cutting so I figured I would mix things up a bit and see how I respond to the change.
I work my calves twice a week to ensure I keep them as im cutting right now. I had to work my ass off in the past couple years to bring my legs up.
Some of my extended family are sort of superstitious in chinese folk-ish religions. The very mention of death is frowned upon. Risk tends to be avoided with the mentality that fears death. I don't agree with that. Death is the only real guarantee we have in this life (one may also include taxes...). It makes more sense for our perspectives to revolve around that.
So you seem to do a lot of calves. Are those trouble spots?
So you seem to do a lot of calves. Are those trouble spots?
Friday 3/20/09:
Shoulders/Triceps/Abs
Shoulders
• Rear Military Presses: 5 Sets x 10 Reps
90x10 - 90x10 - 90x10 - 90x10
• Front Military Presses: 5 Sets x 10 Reps
140x10 - 140x10 - 140x10 - 140x10
•Side Laterals: 3 sets x 12 Reps
35x12 - 40x12 - 40x12 - 40x12
• Bent-Over Laterals: 4 Sets x 12 Reps
30x12 - 30x12 - 30x12 - 30x12
Triceps
• Nose Breakers: 4 Sets x 8 Reps
85x8 - 85x8 - 85x8 - 85x8
• Dips: 4 Sets x 8 Reps
• Tricep Pushdowns: 4 Sets x 8 Reps
180x8 - 180x8 - 180x8 - 180x8
Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Rope Crunches: 4 Sets x 12 Reps
• Crunch Machine: 4 Sets x 10 Reps
Diet
Meal 1 – 9AM
•12 Egg whites
•2 oz cheddar cheese
•2 Fish oil caps
•1 Multi
Meal 2 – 11:30AM
•2 scoops Whey
•1 tbsp flax oil
(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1:30PM
•8oz Chicken breast
•1.5 cups broccoli
•2 tbsp PB
•2 fish oil caps
Meal 4 – 3:45PM
•2 scoops Whey
•1 tbsp flax oil
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
5:15PM – Weight Training - 4 scoops X-tend BCAA’s sipped during
Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Whey
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester
Meal 6 - 8PM
•8oz Chicken breast
•1.5 cups broccoli
•2 tbsp PB
•2 fish oil caps
__________________
Shoulders/Triceps/Abs
Shoulders
• Rear Military Presses: 5 Sets x 10 Reps
90x10 - 90x10 - 90x10 - 90x10
• Front Military Presses: 5 Sets x 10 Reps
140x10 - 140x10 - 140x10 - 140x10
•Side Laterals: 3 sets x 12 Reps
35x12 - 40x12 - 40x12 - 40x12
• Bent-Over Laterals: 4 Sets x 12 Reps
30x12 - 30x12 - 30x12 - 30x12
Triceps
• Nose Breakers: 4 Sets x 8 Reps
85x8 - 85x8 - 85x8 - 85x8
• Dips: 4 Sets x 8 Reps
• Tricep Pushdowns: 4 Sets x 8 Reps
180x8 - 180x8 - 180x8 - 180x8
Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Rope Crunches: 4 Sets x 12 Reps
• Crunch Machine: 4 Sets x 10 Reps
Diet
Meal 1 – 9AM
•12 Egg whites
•2 oz cheddar cheese
•2 Fish oil caps
•1 Multi
Meal 2 – 11:30AM
•2 scoops Whey
•1 tbsp flax oil
(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 1:30PM
•8oz Chicken breast
•1.5 cups broccoli
•2 tbsp PB
•2 fish oil caps
Meal 4 – 3:45PM
•2 scoops Whey
•1 tbsp flax oil
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
5:15PM – Weight Training - 4 scoops X-tend BCAA’s sipped during
Meal 5 - 6:30PM - Post Workout Shake
•1.5 Scoops Whey
•2 Scoops Waxy Maize
•5g Creatine Ethyl Ester
Meal 6 - 8PM
•8oz Chicken breast
•1.5 cups broccoli
•2 tbsp PB
•2 fish oil caps
__________________
I don't agree with that either. For me, the thought of death makes me want to take more risks.
Yeah my legs used to lag a lot but I've brought them up a lot in the last year. I found that they respond better to higher reps and more frequency, especially my calves.
Excellent! I want to copy your split! ( Except add in lots of cardio, glute work and minus the calves...I wish I had lagging ones)
I agree with everyone else who posted that your reasons for excellence are exactly what they should be. There are so many moments wasted on fear, doubt and indecision... best course of action IS action. Just get up and kick it as hard as you can every moment of each wonderful day. And expecially on the days its the HARDEST to do it! I like having kindred spirits. I can't wait to see what you bring about.
)I agree with everyone else who posted that your reasons for excellence are exactly what they should be. There are so many moments wasted on fear, doubt and indecision... best course of action IS action. Just get up and kick it as hard as you can every moment of each wonderful day. And expecially on the days its the HARDEST to do it! I like having kindred spirits. I can't wait to see what you bring about.
Saturday 3/21/09 - Rest Day (45 min fasted cardio)
Diet
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 1 – 12PM
•12 Egg whites
•2 tbsp natural PB
•2 Fish oil caps
•1 Multi
Meal 2 – 2PM
•2 scoops Whey
•1 tbsp flax oil
(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 4PM
•8oz Chicken breast
•1.5 oz Havarti Cheese
•2 fish oil caps
Meal 4 – 7PM
•2 scoops Whey
•1 tbsp flax oil
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 5 - 10PM
•8oz Flank Steak
•1.5 cups broccoli
•5g Creatine Ethyl Ester
Meal 6 - 12:30AM
•2 scoops Whey
•1 tbsp flax oil
•5g Creatine Ethyl Ester
Diet
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 1 – 12PM
•12 Egg whites
•2 tbsp natural PB
•2 Fish oil caps
•1 Multi
Meal 2 – 2PM
•2 scoops Whey
•1 tbsp flax oil
(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 4PM
•8oz Chicken breast
•1.5 oz Havarti Cheese
•2 fish oil caps
Meal 4 – 7PM
•2 scoops Whey
•1 tbsp flax oil
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 5 - 10PM
•8oz Flank Steak
•1.5 cups broccoli
•5g Creatine Ethyl Ester
Meal 6 - 12:30AM
•2 scoops Whey
•1 tbsp flax oil
•5g Creatine Ethyl Ester
Last edited:
Sunday 3/22/09 - Rest Day (45 min fasted cardio)
Diet
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 1 – 10AM
•12 Egg whites
•2 tbsp natural PB
•2 Fish oil caps
•1 Multi
Meal 2 – 12:30PM
•2 scoops Whey
•1 tbsp flax oil
(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 3PM
•8oz Chicken breast
•1.5 oz Havarti Cheese
•2 fish oil caps
Meal 4 – 6PM
•2 scoops Whey
•1 tbsp flax oil
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 5 - 9PM
•8oz Flank Steak
•1.5 cups broccoli
•5g Creatine Ethyl Ester
Meal 6 - 11PM
•2 scoops Whey
•1 tbsp flax oil
•5g Creatine Ethyl Ester
Diet
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 1 – 10AM
•12 Egg whites
•2 tbsp natural PB
•2 Fish oil caps
•1 Multi
Meal 2 – 12:30PM
•2 scoops Whey
•1 tbsp flax oil
(1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior)
Meal 3 – 3PM
•8oz Chicken breast
•1.5 oz Havarti Cheese
•2 fish oil caps
Meal 4 – 6PM
•2 scoops Whey
•1 tbsp flax oil
1 Stimerex-ES fat burner & 500mg Acetyl-L-Carnitine 30 min prior
Meal 5 - 9PM
•8oz Flank Steak
•1.5 cups broccoli
•5g Creatine Ethyl Ester
Meal 6 - 11PM
•2 scoops Whey
•1 tbsp flax oil
•5g Creatine Ethyl Ester
Because this word above is part of your vocabulary.
Train your brain to always think you CAN but not just with Fitness, with everything in your life. (except for jumping off a building thinking you can fly, of course.)
Because this word above is part of your vocabulary.
Train your brain to always think you CAN but not just with Fitness, with everything in your life. (except for jumping off a building thinking you can fly, of course.)
Just to be an asshole, I'm gonna go through all your posts and prove that the word "can't" is in your vocabulary aswell
J/K.but yeah, consistency is just about doing it. If you get cravings, then don't act on them. Also, don't think "how am I supposed to do this?" then you'll get too caught up in it. You just need to lay down a plan, and start, without thinking about how you're going to get through it.