Wes's Workout Log

W

wesrman

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Im new here and would appreciate any input anyone has to offer.
Thanks. :)

Ive posted this here before, but i think it will save me from answering questions.

My goal is just to be consistent like i was a few years ago. Thats why i joined here. To meet some people that have the same intersts as me, and maybe make some friends.

I was going strong for 4 or 5 years, then for some reason i lost all motivation (maybe i was slightly depressed or something) im not real sure why. I basically did nothing for about 2 years and let all my hard work go to waste.

Im naturally skinny and lose muscle mass fast if i dont eat like crazy and work out hard. When i started i was 130 lbs. I got to 180 (with high body fat) in less than a year, then settled around 170 or so for the next few years.

After my 2 year lay off i was around 160-165 but with a lot less muscle and lots of fat.

Ive been back at it hard since the end of May and i feel so much better. Ive also started working about 5 hours a night at UPS, where i lift boxes all night. That along with some landscaping, regular weight workouts/cycling/running are getting me back in shape fast.

Heres my routine right now. (although i havent been sticking to it as much as id like lately cuz im still getting used to work)

Monday October 20/08
Quads/Chest/Delts/Triceps/Abs
Squats........................3 sets 8 reps
Bench Press.................4 sets 5 reps
Military Press................2 sets 8, 6 reps
Incline Laterals.............2 sets 8 reps
Close Grip Bench Press...2 sets 10, 8 reps
Overhead Extension.......2 sets 10 reps
Sit Ups........................2 sets 14 reps

I realize that i need to do more sets of squats, but ive been riding a bike around town a lot and im worried ill over train them.

Ill then do the other half of my body tomorrow or the next day. Ill post it then.
 
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Tuesday October 21/08
Hams/Back/Biceps/Forearms/Calves
Deadlift..........................2 sets 9,10 reps
Pull Ups......................... 3 sets 5 reps
Seated Rows...................2 sets 10 reps
Behind Back Shrugs...........2 sets 12 reps
Barbell Curls.....................2 sets 8 reps
Incline Curls.....................2 sets 9,8 reps
Palm Down Wrist Curls........2 sets 16,15 reps
(superset with)
Palm Down Wrist Curls........2 sets 15,14 reps
Calf Raise........................2 sets 25 reps
 
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Im 30 yrs old, about 5 9 or 5 10 and around 165-170 lbs.

My diet on a typical day looks something like this.

2 cups of coffee with 2 sugars and some cream in each.

Breakfast: All bran flakes with milk and a hanfull of trail mix (almonds, peanuts, cashews, raisons, sunflower seeds and pumpkin seeds) and a whey protein shake (about 20-30 grams of protein, low carb and fat in the shake)

2 hours later i workout.

Immediately after workout i have 2 scoops of gateorade (about 60 grams of carbs) and a whey shake (40-45 grams of protein)

(If its a non workout day i will usually have a shake with 20 grams of whey, 2 eggs, milk, frozen berries, a small amount of O.J., psylium fiber husks and maybe some yogurt)

An hour and a half or so after that i have dinner: chicken, fish, steak, burger etc, with salad or other vegetables and maybe 2 baked potatoes. (this is prolly my worst meal of the day and i usually have BBQ sauce on w/e i eat)

Then i go to work where i get a 10 minute break. (about 3 and a half hours after dinner) i have a tuna sandwich (with BBQ sauce). Sounds groos, but it beats mayo. :)

About 3 hours later i have another meal. Could be a shake or leftovers from dinner.

2 or 3 hours later i have a small meal an hour or 2 before bed. Maybe a glass of milk and some nuts.

On the weekends ive been known to go out for dinner and eat what ever i want when i do. I do usually stay away from fries and crap like that, but i love chinese food and its not very healthy.

I working my ass off at work (even though its only 5 hours per night), and doing odd jobs on the side along with working out and doing some cardio (biking/walking/running) when i can.
 
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Basically the routine im doing looks like this Mon-Push Tues- Pull Wed-off Thurs- Push fri- Pull Sat-off Sun-off.

The other routine ive been considering as an alternative to this (2 way split) is a 3 way split. It would be push/pull and legs and abs. But i want to have weekends off so im not sure if its a good idea to have that much rest between body part sessions. It would be Mon-chest/delts/tris
Tues-back/bis/forearms Wed-off Thurs- legs/abs Fri-chest/delts/tris Sat-off Sun-off. Mon- back/bis/forearms etc.

Any thoughts or opinions would be helpfull.
 
What is your level of satisfaction with the current progress/state you are in?

I would definitely have more leg exercises on push day. Maybe front squats. Your legs won't overtrain. Don't fear overtraining. If you get overtrained, oh well. Back off and adjust the programming. But avoiding overtraining by undertraining isn't the way to go.

And the lower back is probably the most under trained group I've noticed in gyms, and this program reflects that. Pull day needs more back raises, gm's, etc.

More sets for the big exercises. Less reps for the DL.
 
Thanks, i appreciate it.

At work i basically do deadlifts all night long so im not really worried about adding more work for my lower back/hams. They're getting too much work as it is and are constantly feeling stiff/sore.

To add more exercises to my quads i might have to switch to the 3 way split because i want to keep my sessions short and intense. Thoughts on that???

Im strongly considering switching to this 3 way split so i can add exercises/sets to my legs/chest etc without having to spend too much time in the gym every day. I dont want to tire myself too bad during my workouts that i am exhausted at work. I dont know if i like the idea of going so long between working a body part though.

Ive also been thinking of doing the Upper/Lower split like Evolution mentioned in another thread

LOL im gonna see what Chillen has to say before i do anything, cuz i clearly cant decide atm. :p
 
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How long does that take you? You can superset them. Like squat/bench, mpress/abs, secondary quad exercise/laterals or whatever.

Ah, your work. Well, basically what that is in relation to your training is GPP (General physical preparedness). So your base is strong and it's easier to make improvements. I still say deads should be lower reps. Otherwise it's kind of like doing more gpp.

If you do decide to do an upper/lower split Joe Defranco's Westside for Skinny Bastards 1 is a good program. Short, intense, and balanced.
 
Ya i do generally do lower reps for deads, but i havent been doing them lately so that was with a rather light weight.

I have to go to work now, but ill reply to the rest of your post later tonight.

Again i appreciate the help. :)

I may just stick with this for now and add more sets of squats.
 
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I pulled something in my back last night at work. It feels about 90% better today, but im having mixed feelings about working out today. I know i probably shouldnt , but i want to so bad. Im scared that if i do it may get worse.
 
I like this program a lot, but im going to have to tweak it a bit. For example im going to add military presses instead of the secondary benching, and add forearms to the upper body workouts instead of the lower and add abs to the lower instead of the upper.

Thanks again for the link.

Off to work now (with a sore back which sucks).
 
This is just what i needed to re-energize myself.

Im excited to get started with it. If my back feels better tomorrow i will begin then, if not ill have to wait a few more days. It seems perfect for me because i can get in all the exercises i want, without overdoing it so bad that im tired all the time.
 
wesrman said:
We have a winner. :)

Thank you very much.
Click to expand...


Do you have a current pic of yourself, or did I miss you posting this somewhere?

I am in the process of reviewing your posts, so give me a few moments.

wesrman said:
Im 30 yrs old, about 5 9 or 5 10 and around 165-170 lbs.
Click to expand...

Additionally, I may add that of what I read thus far, I didn't see any indication of your approximate calorie intake.

What have you projected this to be?

And, how did you determine this?

Best regards,


Chillen
 
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Chillen said:
Do you have a current pic of yourself, or did I miss you posting this somewhere?

I am in the process of reviewing your posts, so give me a few moments.



Additionally, I may add that of what I read thus far, I didn't see any indication of your approximate calorie intake.

What have you projected this to be?

And, how did you determine this?

Best regards,


Chillen
Click to expand...
No pics of me, Im not a big fan of having my picture taken or showing it to anyone else.

I have to go to the doctor tomorrow to see whats wrong with my back so ill figure out the calories and all that if and when i ever get it healthy again. :(
How do i figure out how many calories im burning at work???

Its very depressing not being able to do any workouts, because i work afternoons and thats the only thing i have to do all week besides work.

Thanks Chillen i appreciate you taking the time especially with all you have going on. :)
 
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