Hey guys. This is it, my pilgrimage. From Here To Here. Here to here signifies being in the moment, always here, always present. This will be also in the format of, week 00 - week 18.
In week 00 I'll get the taste of how its like, and just gear up.
This is my overall transformational journal. I'll update it frequently.
For week 00 and 01, I've set myself goals, and I've called these two weeks Fight Club.
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FIGHT CLUB
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2 weeks immersion . June 21 - July 4
NO PHONE/FB/LAIR/TV/BROWSING
/GOALS/
HIT $5,000 A DAY - Affiliate Marketing.
GET FIRST PAYCHECK
GYM- TRAIN
BE REAL - NOW OR NEVER
/AFTERGOALS/
MOVEOUT-WORKSTATION
BUY CAR/BIKE
GET VISA'S
BOOTCAMPS
INFIELD IMMERSION
SWIMMING
DAYSTART: 05:15 AM
SLEEP : 09:15 PM
So I downed my 800 calorie shake, then a boiled potato, an orange. Showered, and after 15 minutes took my pre-workout drink, and hit gym.
A 2 hour training session, I hit Chest and Biceps.
I'm benching at 110 pounds now, I moved up a notch. Had a solid pump, moved on to biceps, then trained abs, 2 exerecises of 2 sets each.
Took my amino's and gluatmine, cardio on bike for 15 minutes.
Came back home a while back, turns out I drank fake-milk, haha, but I'm pissed. I brought this Nestle's milk in this tetra-brik, but when I was heating it to make my oatmeal it disintegrated into chemical like shit. Guess I'll always heat my milk now before drinking it to find out if its real or not.
The workout was good, although i was talking a lot during it, but only during the rest periods, not during sets.
Surreal
06-22-10, 10:36 am
I failed to follow schedule, its become a habit. But this journey is all about breaking habits.
Feeling more focused, hit the gym and trained hard, even did a set or 2 extra for some exercises.
Been focused all day on my goals. I'm really creative, so much so that I keep on changing my goals rather than getting at them. So this time, no I'm not changing my goals, I'm just going after them like I'm on a 300 miles an hour supercar. And I just trimmed up the engine a tad bit, so I'm moving faster now.
Had a good Back and Triceps workout at the gym today, + some abs. Didn't do cardio, I'll keep cardio in mind for tomorrow.
Peace.
I havent been proactive about following certain guidelines, but I think I'm improving.
Woke up, I feel kinda fucked up, too tired. But I'm gunna hit the gym anyway, cuz that's how it works.
You must be independent of the body. What I mean is, fuck the pain man, its just a good indicator. Fuck the fatigue, damn I'm coming to a point where it fuels me.
You gotta do what you gotta do right, no way around it.
I'ma hit the gym in a few minutes now. Back and I'll post the journal.
Had an intense shoulders + legs workout. I'm noticing the size-ups and have finally started packing meat on my skinny body. Now eating my meal :D
So I tore up iron today, chest biceps and back.
I'm beginning to fall in love with the iron.
Here is my bulking routine, any critique?
MONDAY(Chest+triceps)
Chest :
1. Incline Barbell Press 5 sets 12,10,8,6,6
2. Flat Bench Press 3 sets 6,6,10
3. Decline DB Press 3 sets 6-8,6-8,10
4. Seated Machine Press 2 sets 10,10
5. Cable Crossover 2 sets 12,12
Triceps :
1. Close-Grip Bench Press 5 sets 10,10,8,6,6
2. Bench Dip 3 sets 10,10,10
3. Seated EZ-Bar French Press 3 Sets 6,8,10
4. Rope Press 3 sets 8,10,10
Abs :
1. Vertical Bench Knee Raise 2 sets 12-15
2. Decline Bench Crunch 2 sets 12-15
3. Exercise-ball Twist 2 sets 12-20
OR
1. Exercise-ball crunch
2. Cable pull down obliques
3. Reverse Ab Crunch
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TUESDAY(back+biceps)
Back :
1. Bent-Over Barbell Row 5 sets 12,10,8,6,6
2. Barbell Deadlift 4 sets 10,8,8,6
3. Pulldown to front 3 sets 8,8,10
4. Seated Cable rows 3 sets 8,10,10
5. Good Morning 2 sets 10,10
Biceps :
1. Standing Barbell Curl 5 sets 10,10,8,6,6
2. EZ-Bar Preacher Curl 3 sets 6,8,10
3. Concentration Curl 2 sets 12,12
4. Hammer Curl 3 sets 10,10,8
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WEDNESDAY (shoulders+legs) + abs(any routine)
Shoulders :
1. Seated Barbell Press 4 sets 12,10,8,6
2. Seated DB Press 3 sets 6,8,10
3. Front DB Raise 2 sets 10,10
4. DB Lateral Raise 3 sets 8,8,10
5. Bent-Over DB Lateral Raise 3 sets 8,8,10
Legs :
1. Barbell Squat 5 sets 12,10,8,6,6
2. Hack Squat 4 sets 6,6,8,10
3. Romanian Deadlift 4 sets 10,10,8
4. Leg Extention 3 sets 8,10,10
5. Lying Leg Curl 2 sets 10,12
6. Standing Calf Raise 3 sets 15,12,12
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THURSDAY : REST
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FRIDAY:(Chest + Back + Biceps) + Abs.
Chest:
1. Incline Barbell Press 3 sets 10,8,6
2. Flat Bench Press 3 sets 6,8,10
3. Decline DB Press 3 sets 6-8,10,12
4. Cable Crossover 2 sets 12,12
Back :
1. Bent-Over Barbell Row 4 sets 12,8,6,6
2. Barbell Deadlift 4 sets 12,8,6,6
3. Pulldown to front 3 sets 8,8,10
4. Seated Cable rows 3 sets 8,10,10
5. Hyper-extension 2 sets 12,12
Biceps :
1. Standing Barbell Curl 3 sets 12,8,6
2. EZ-Bar Preacher Curl 4 sets 6,6,8,10
3. Concentration Curl 2 sets 12,10
4. Hammer Curl 2 sets 10,6
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SATURDAY ( Shoulder + Triceps + Legs)
Shoulders :
1. Seated Barbell Press 3 sets 12,8,6
2. Seated DB Press 3 sets 6,8,12
3. Front DB Raise 2 sets 10,10
4. DB Lateral Raise 2 sets 10,8
5. Bent-Over DB Lateral Raise 1 sets 8
Triceps :
1. Close-Grip Bench Press 3 sets 10,8,6
2. Bench Dip 3 sets 10,10,10
3. Seated EZ-Bar French Press 2 Sets 6,8,
4. Rope Press 2 sets 8,10
Legs :
1. Barbell Squat 3 sets 12,8,6
2. Hack Squat 3 sets 6,8,10
3. Romanian Deadlift 2 sets 10,8
4. Leg Extention 2 sets 8,10
5. Lying Leg Curl 2 sets 10,8
6. Standing Calf Raise 2 sets 12,10
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SUNDAY : REST
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I currently weigh 148 pounds, height 5'9.
My gaining diet is :
This is my gaining diet :
1) 5:15 Day Start. Water 500 mil.
2) 5:30 1.shake : 1 scoop hyrdowhey,2scoop glycomaize,1bannana,1 yakult pro-biotic 65ml,1tsb honey,5spoons oat,10-15 almonds,milk:500ml,ice, chocolate syrup
2.fishoil + animal pak
3.meal :1 cup spouts + 1 potato + 2eggwhite+1eggyellow + 1 apple. +cherries/kiwi/orange/other fruits,
+amino/glutamine - 3x.
3) 6:45 1.superpump250+ water.(preworkout)
7:00-8:30 2.Size on(intraworkout) + amino+glutamine-3x.(postworkout) + water
4) 9:00 1.shake :(1s hydrowhey + 1s glycomaize+whole milk)(PWO)
2.fruit : 2 banans
3.meal : 4eggwhites+2eggwhole +2cups oatmeal+ 1cup rice
4. antioxidants
5) 10:30 Apple+500 ml water+orange
6) 12:00 1.meal : 2 cups sprouts, 150gm cottage cheese, fruits
2.f/v : 1 cup cherries, spinach+corn+Cheese multigrain sandwich
3.probiotics
7) 03:00 1.meal : 200gms chicken+2cup rice+spinach+2 boiled potato+ 1/2 orange + 1/2kiwi
2.fish oils
8) 04:15 Water + 1/2 apple
9) 05:45 1.meal: 2 cups oatmeal + 2 bannanas, fruits, 100 gms cottage chese+1slice cheese+multigrain
2.shake: 1/2s hyrdo + milk+ ice
3.antioxidants
10) 7:00 Water : 500 ml
11) 08:15 1.meal : 1/2 cup spouts, 6 eggwhites+Water, curd,
2.melatonin, amino + glutamine-3x
3.shake : casein +milk + ice
4.water : 300ml
9:00 pm - SLEEP.
New plan as i fucked up on the previous one.
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FIGHT CLUB
------------
2 weeks immersion . June 29 - July 11
NO PHONE/FB/LAIR/TV/BROWSING
/GOALS/
HIT $5,000 A DAY - Affiliate Marketing.
GET FIRST PAYCHECK
GYM- TRAIN
/AFTERGOALS/
MOVEOUT-WORKSTATION
BUY CAR/BIKE
INFIELD IMMERSION
SWIMMING
DAYSTART : 05:15 AM
SLEEP : 09:15 PM
week 00 pics.
I'll keep uploading these every month to map progress.
@ 147.7 pounds.
http://img231.imageshack.us/img231/9785/95510751.jpg
http://img97.imageshack.us/img97/8878/90572947.jpg