TytMyk's Spot

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TytMyk

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Ok... my first Journal entry. Thanks in advance for all the advice and motivation I hope to gain on this thread!

Here's me now at 5'11", 150 lbs:

http://i30.tinypic.com/jkbpcl.jpg

My First Goal = Put on 15 lbs of lean muscle by March 1st 2010

I don't plan on starting the build process until sometime in September, but will log my daily meals and workouts in hopes to get some advice on what I'm currently doing... which is more or less maintaing the 20 lb weightloss and muscle definition I worked for over the past 7 months.

I'll start it out with my meals so far today...

6:30 AM
1 whole egg
5 egg whites
1/2 cup (dry) oatmeal
8 oz skim milk
8 oz coffee w/ 2 Splenda

9:00 AM
EAS Premium Protein Shake
1 banana

12:00 PM
2 pieces of light whole-wheat bread
1 7 oz can of solid white tuna
2 tbsp light Mayo
slice of onion
a little celery salt and some cajun seasoning
12 oz skim milk
20 cashews

3:00 PM Snack
EAS Premium Protein Shake
Nature Valley Granola Bar (Peanut Butter)

WORKOUT - Shoulders / Chest
Decided to take some of the advice I have been given over the past couple days and use lighter weight so I can increase my rep counts. Also decided to combine chest and shoulders, while I normally would hit them each on seperate days, and focus on compound exercises.

3 sec negative counts.
60 second rests between sets.
2 minute rests between exercises.

Dumbell Press - (30lb x 12, 40lb x 12, 50lb x 10, 50lb x 8)
Upright Rows w/ Dumbells - (22.5lb x 12, 25lb x 12, 30lb x 10, 30lb x 8)
Flat Bench Press w/ Dumbells - (40 x 12, 50 x 12, 60 x 10, 60 x 9)
Incline Bench Press w/ Dumbells - (40 x 10, 45 x 7, 45 x 6, 40, 8)

This workout was a different experience for me... as I definitely found I was having to use lighter weight. In the words of Chillen, I was forced to check my ego at the door! Felt great though. Please provide feedback. One question I have is about the # of exercises and sets. Opinions?

5:00 PM Post Workout Snack
EAS Protein Shake

6:30 PM Dinner
8 oz steak
5 oz filet of Mahi Mahi
1 grilled potato w/ onion and green pepper

9:00 PM.... beer?
12 oz's of fine microbrew!

10:00 PM Snack
EAS Protein Shake

... time for bed. Goodnight!
 
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welcome to the forum

great build!

and just so you know-- the peeps used to make fun of me for counting my almonds.

Do you have any peformance goals? Like sports you do or anthing?
 
flyinfree said:
welcome to the forum

great build!

and just so you know-- the peeps used to make fun of me for counting my almonds.

Do you have any peformance goals? Like sports you do or anthing?
Click to expand...


haha... that was actually an estimation on the cashews. i'll make sure to leave the # out next time to save myself some grief though! thanks!

i play hockey... but really don't have any sports related performance goals. i'm 32 with a wife and two little dudes at home, so i've kind of made the gym my "peaceful getaway"... if you know what i mean! my real goal is to put on 15 - 20 lbs of muscle, but like i said, probably won't shoot to start bulking up until the fall.

i guess my immediate goal, however, is to weed out the bad habits and start working on my legs, which are awful. i'm really hoping that posting daily will promote some feedback that will help me fine tune my diet and workouts. i know i'm probably not doing myself any favors in some areas of my routine... and hope you guys/gals can uncover/correct those.

thanks!!!
 
you can edit your previous post and add your afternoon snack in there. Then you will have just one nice post for each day. Otherwise your log gets really long really fast.

You are in the right place.

Welcome to you again

I'll be watching and sweating with you man!

FF
 
flyinfree said:
you can edit your previous post and add your afternoon snack in there. Then you will have just one nice post for each day. Otherwise your log gets really long really fast.

You are in the right place.

Welcome to you again

I'll be watching and sweating with you man!

FF
Click to expand...

Good tip on editting instead of creating new. I will definitely do that. Looking forward to learning and progressing!! Thanks!
 
7/12 Daily Log

6:00 AM
1/2 serving EAS Protein Shake

6:45 AM
1 Whole Egg
5 Egg White
1/2 cup (dry) oatmeal
8 oz skim mil

9:00 AM
EAS Protein Shake
Banana

1:00 PM
2 pieces light wheat bread
1/2 Mahi-Mahi steak
1/2 leftover Ribeye steak
12 oz

3:30 PM
EAS Protein Shake

6:15 PM
1/4 lb grilled hamburger
2 pieces wheat bread
pasta salad
a bunch of raw carrots and broccoli w/ ranch dip

Wokrkout
Rest Day......... or "my kids took up my whole day" day!

Recovery
Feeling no soreness from yesterdays workout. Feel slightly "deflated".

My plan is to hit arms and back tomorrow. Good night!
 
7/12 Daily Log

Busy day yesterday. Didn't get around to posting an entry. Here's my log from Sunday 7/12. My previous entry is titled 7/12... but thats really for 7/11. My bad.

7:30 AM
1 Whole Egg
5 Egg White
1/2 cup (dry) oatmeal
8 oz skim milk
Coffee

9:00 AM - WORKOUT (Back and Arms)
60 second rests between sets. 2 minute rest between exercises.
Pulldowns (res. bands): 12, 12, 12, 12 (no failed reps)
Close-grip Rows (res. bands): 9(to fail), 8(to fail), 8(to fail), 7(to fail)
Straigh-Arm Pulldown (res. bands w/ bar): 12, 12 (no failed reps)
Standing Dumbell Curls: 25lb/12, 30lb/9, 30lb/6, 25lb/7
Reverse Curls (res. bands): 10(to fail), 7(to fail)
Standing Tricep Extension (res. bands): 12, 10, 10(to fail)
Diamon Pushups w/ feet on Bosu Ball:: 9(to fail), 7(to fail), 7(to fail)

10:00 AM
EAS Protein Shake
Banana

12:30 PM
2 pieces light wheat bread
7 oz can of tuna (w/ light mayo, dill relish and mustard)
12 oz skim milk
... a few mini chocolat chip cookies

3:00 PM
EAS Protein Shake
handful of cashews

6:15 PM
1/2 lb turkey burger
whole wheat bun
raw veggies w/ light ranch dip

9:00 PM
Muscle Milk Shake


Constructive criticism welcome!

TM
 
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7/13 Daily Log

Recovery Notes:

A little soreness in the back and traps... but more of a good soreness. Feeling a little deflated in the chest. Ab's are feeling much better (went way too hard last Wednesday and was extremely sore until Saturday).

6:30 AM
1 Whole Egg
5 Egg Whites
1/2 cup (dry) oatmeal
8 oz skim milk
Coffee

9:00 AM
EAS Protein Shake
Nature Valley Peanut Butter Granola Bar

11:30 AM
7 oz can of Tuna (w/ light mayo, relish, onion and mustard)
2 pieces wheat bread
raw carrots and light Ranch dressing
3 Famous Amos mini chocolate chip cookies (... i know)
12 oz Skim Milk

2:30 PM
South Beach Protein Bar
Cashews

6:00 PM
Mahi Mahi Steak
Brown Rice & Corn
Green Beans
Raw Brocolli w/ light Ranch

8:00 PM - WORKOUT (Chest/Shoulder's/Ab's)
Incline Dumbell Press: 50lb/12, 60lb/8, 60lb/6, 50lb/6, 40lb/10
Flat Dumbell Press: 60lb/10, 60lb/7, 50lb/9, 40lb/10
Military Dumbell Press: 40lb/9, 40lb/5, 35lb/5, 30lb/8, 25lb/8
Raises - 45degree Hammer: 15lb/12, 17.5lb/7, 17.5lb/6, 12.5lb/10
Ab Roller Crunches: 3 sets of 15
Leg Lifts/Holds: 2 sets of 10
Weighted Side Crunches (res. bands): 2 sets of 12

9:30 PM
EAS Protein Shake
1 piece of wheat bread w/ peanut butter
 
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7/14 Daily Log

Recovery Notes:

Very slight soreness/stiffness in the upper back and shoulder muscles. Other than that, nothing really note.

6:30 AM
1 Whole Egg
5 Egg Whites
1/2 cup (dry) oatmeal
8 oz skim milk
Coffee

9:00 AM
EAS Protein Shake
Nature Valley Peanut Butter Granola Bar

11:30 AM
7 oz can of Tuna (w/ light mayo, relish, onion and mustard)
2 pieces wheat bread
raw carrots and light Ranch dressing
3 Famous Amos mini chocolate chip cookies.... again
12 oz Skim Milk

2:00 PM
Muscle Milk Protein Drink

3:00 PM
South Beach Protein Bar

5:30 PM
1/2 pound ground sirloin burger w/ mustard and ketchup
whole wheat hamburger bun
Brown rice and corn

9:00 PM
EAS Protein Shake
1 piece of wheat bread w/ soy honey butter

9:00 PM WEIGHT = 148.2 lbs

No workout today. I was planning on it, but work and kids took priority. Legs, back and arm's tomorrow...

Good night!!!
 
Nice journal TytMyk. I would say you can look at McFreids journal and have specific goals e.g. :-

- bench bodyweight
- gain x lbs of muscle (you have this as your goal)
- squat 1.5 x bodyweight.

You get the idea.
 
blackbeard said:
Nice journal TytMyk. I would say you can look at McFreids journal and have specific goals e.g. :-

- bench bodyweight
- gain x lbs of muscle (you have this as your goal)
- squat 1.5 x bodyweight.

You get the idea.
Click to expand...


thanks BB! hoping to fine tune my entries to give as much useful information as possible. feedback like this helps!

i am in the process of calculating my calorie breakdown, per NBS's question, and will be adding that to my posts as well.

please let me know if you have any other suggestions as to what information i can provide to maximize feedback.

thanks NBS and BB for checking in on my journal!!
 
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TytMyk said:
thanks BB! hoping to fine tune my entries to give as much useful information as possible. feedback like this helps!

i am in the process of calculating my calorie breakdown, per Chillen's question, and will be adding that to my posts as well.

please let me know if you have any other suggestions as to what information i can provide to maximize feedback.

thanks Chillen and BB for checking in on my journal!!
Click to expand...

You are very welcome.

Look forward to your calorie and macro nutrient break down.

Peace and much success to you.

Chillen
 
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