xxscaxx
11-05-09, 11:56 pm
i just want to start out and apologize for whoever subbed to my last journey with nothing ever coming about of it. my old thread is here:
http://forum.animalpak.com/showthread.php?t=16682&page=2
as you can see, not much to it. i had a BAD experience at the gym while squatting, i couldnt pick up a bar without getting a pounding headache to where i had to sit down since it fucked me up so badly. this kept me out for over 6 months. and before that it was my shoulder which held me down. i just started doing squats again last week...and squats were my fav. exercise.
So now, for the 3rd time, i will try to re-create my journey. If this goes down to shit im just doomed to not have a journey and keep to myself, lol. this is probably my favorite forum....i dont post much, i just like to read a lot of shit and try to learn. fact is 90% of you guys are role models to me, though i dont know any of you, most of you are very educated and just know how to get it done and i respect that more than anything. i've been lifting for a good while now, i know what im doing but am always looking to learn as there isnt anything as "too much knowledge."
so anyways, my current weight right now is at 260-265. still not sure of bodyfat, really dont care. im not some fatass though. only my stomach has some unwanted fat. just for some fun facts, i did a "cut" for a month, lol. i cant say much though since i did lose overall stomach fat. i still have some but hey, cant build a house without a foundation.
I guess ill start with my workout today. just an overview of the week and some of my high points with my compound movements:
flat bench - 295x2 on my 4th set (im very proud of this, my bench just sucks, and im slowly creeping up..)
leg press - 8 plates on each side for 8-10 reps (squats are still over 400, i did my first set last week and pushed out 315 easily)
deadlifts - my proudest lift...i cant get enough of these fucking things. 475x3.
Thursday, 11/5. Shoulders.
Shoulder Press (barbell, seated)
warmup set of 135x10
185x12
195x8
205x6
215x4
today i switched it up and threw in rear pec dec flyes with upright rows (just come to the conclusion i cant do upright rows. it kills my wrist)
these were light as i was experimenting:
uprights/ 85x12... 2 sets
pec decs (machine) - 70x15 (way easy), 120x12
Front dumbbell raises
50x8
50x8
55x6
dumbbell shoulder press
90x8
90x8
95x7
(next week i will move up to 100's)
shrugs
150x15, 150x8 (first set, 30 sec rest, 2nd set)
140x12
130x12 (set 3 & 4 back to back)
some rotator cuff work followed, along with some nice stretching. 30 min of cardio followed that up.
I usually do side raises, but switched out for the pec decs/uprights.
tomorrow is more cardio, and arms/abs. nothing too excting for that though as my elbows have decided to start bugging me after a few weeks of heavy skulls and close grip bench, and my wrist has taken a poo on me. will give it my all though!
thanks again for everyone who had previously posted in my journey and for those who will in this one. Though i havent posted i have been training my ass off. for my diet, it mainly looks like this.
meal 1 - 6 whole eggs, 1 cup oatmeal with 1/4 cup granola, 2 slices of whole wheat bread, cup of milk.
meal 2 - chicken/beef with 1 cup rice, baked potato
meal 3-4- same as meal two but with a veggie, i alternate
meal 5 - usually what momma is cookin up at home, but its always chicken/beef with rice
meal 6 - 1 cup oats, granola
i usually eat 2 apples, and a banana or 2 throughout. i need to add another meal in, as meal 6 is hitting too close to bed which is why im only eating oatmeal because i dont want to eat too much before hand. its just the way work sets me up, then i have to get to the gym after. i am already packing 3 meals at work, maybe ill throw in a fourth. i am eating things in between just trying to pack in as much as i can, and also since im only working part time right now i have been drinking a gallon of skim on my days off, and i will on weekends so 4 out of 7 days will be getting a gallon of milk. i just cant do it at work bc of storage purposes.
gallon of water washes it all down...i usually drink more than that. quick question to the people that drink a gallon of milk daily...are you just drinking that gallon, or drinking a gallon of water as well?
wow. wayyyy too long of a post. apologies for that.
http://forum.animalpak.com/showthread.php?t=16682&page=2
as you can see, not much to it. i had a BAD experience at the gym while squatting, i couldnt pick up a bar without getting a pounding headache to where i had to sit down since it fucked me up so badly. this kept me out for over 6 months. and before that it was my shoulder which held me down. i just started doing squats again last week...and squats were my fav. exercise.
So now, for the 3rd time, i will try to re-create my journey. If this goes down to shit im just doomed to not have a journey and keep to myself, lol. this is probably my favorite forum....i dont post much, i just like to read a lot of shit and try to learn. fact is 90% of you guys are role models to me, though i dont know any of you, most of you are very educated and just know how to get it done and i respect that more than anything. i've been lifting for a good while now, i know what im doing but am always looking to learn as there isnt anything as "too much knowledge."
so anyways, my current weight right now is at 260-265. still not sure of bodyfat, really dont care. im not some fatass though. only my stomach has some unwanted fat. just for some fun facts, i did a "cut" for a month, lol. i cant say much though since i did lose overall stomach fat. i still have some but hey, cant build a house without a foundation.
I guess ill start with my workout today. just an overview of the week and some of my high points with my compound movements:
flat bench - 295x2 on my 4th set (im very proud of this, my bench just sucks, and im slowly creeping up..)
leg press - 8 plates on each side for 8-10 reps (squats are still over 400, i did my first set last week and pushed out 315 easily)
deadlifts - my proudest lift...i cant get enough of these fucking things. 475x3.
Thursday, 11/5. Shoulders.
Shoulder Press (barbell, seated)
warmup set of 135x10
185x12
195x8
205x6
215x4
today i switched it up and threw in rear pec dec flyes with upright rows (just come to the conclusion i cant do upright rows. it kills my wrist)
these were light as i was experimenting:
uprights/ 85x12... 2 sets
pec decs (machine) - 70x15 (way easy), 120x12
Front dumbbell raises
50x8
50x8
55x6
dumbbell shoulder press
90x8
90x8
95x7
(next week i will move up to 100's)
shrugs
150x15, 150x8 (first set, 30 sec rest, 2nd set)
140x12
130x12 (set 3 & 4 back to back)
some rotator cuff work followed, along with some nice stretching. 30 min of cardio followed that up.
I usually do side raises, but switched out for the pec decs/uprights.
tomorrow is more cardio, and arms/abs. nothing too excting for that though as my elbows have decided to start bugging me after a few weeks of heavy skulls and close grip bench, and my wrist has taken a poo on me. will give it my all though!
thanks again for everyone who had previously posted in my journey and for those who will in this one. Though i havent posted i have been training my ass off. for my diet, it mainly looks like this.
meal 1 - 6 whole eggs, 1 cup oatmeal with 1/4 cup granola, 2 slices of whole wheat bread, cup of milk.
meal 2 - chicken/beef with 1 cup rice, baked potato
meal 3-4- same as meal two but with a veggie, i alternate
meal 5 - usually what momma is cookin up at home, but its always chicken/beef with rice
meal 6 - 1 cup oats, granola
i usually eat 2 apples, and a banana or 2 throughout. i need to add another meal in, as meal 6 is hitting too close to bed which is why im only eating oatmeal because i dont want to eat too much before hand. its just the way work sets me up, then i have to get to the gym after. i am already packing 3 meals at work, maybe ill throw in a fourth. i am eating things in between just trying to pack in as much as i can, and also since im only working part time right now i have been drinking a gallon of skim on my days off, and i will on weekends so 4 out of 7 days will be getting a gallon of milk. i just cant do it at work bc of storage purposes.
gallon of water washes it all down...i usually drink more than that. quick question to the people that drink a gallon of milk daily...are you just drinking that gallon, or drinking a gallon of water as well?
wow. wayyyy too long of a post. apologies for that.