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 Zack's Journal, Trying to get lean |  |
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 Monday, March 10 Diet: Low Carb Day Breakfast - whey with skim 9am - chicken breast and some grapes lunch - chicken breast and some grapes again 2:30 pm - chicken breast PWO - whey with skim and an apple dinner - ham/cheese/mushroom omelette I need to go to the store and buy some ground beef, I can only eat chicken breast so many times in a row. Workout: Chest and Tris Incline bench - 135x10, 185x8, 185x8, 195x6 flat bench - 135x12, 185x10, 135x17 flat bench flies - 3 sets with 30lb dumbells various cable flys and cable crossovers many one-arm tricep extensions with various arrangements close-grip bench - 135x10, 135x8, 135x10 dips - first set got 10! I was happy - followed with 6 and 6 to finish workout forgot my beta alanine today 
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Tuesday March 11 Diet: High Carb day Breakfast - whey with skim 10am - chicken breast and grapes 11:30am - chicken breast, broccoli and cheese, grapes 2:30pm - half a chicken breast PWO/Dinner - Chipotle burrito bowl, double chicken Snack - MetRx protein bar (after a beer with buddies) Workout: Leg day Squats - warmup then 5x5 @ 275, working on depth Leg press - 100 reps of 290 (took 3 sets) leg extensions, 3 sets of 20 calf raises, 2 sets of 20 legs were absolutely spanked after this workout today, especially the leg presses at that number of reps...
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Wednesday March 12 Food: Breakfast - glass of skim 9am - half a chicken breast 11:30am - chicken breast and 2 bowls of some kind of casserole my students made 6pm dinner - 4 pieces of dark meat chicken and a cup of yogurt 10:30pm before bed - cup of yogurt I really need to get some whey, I'll have to order some. Probably get some ON chocolate whey again. Workout: 1 hour indoor soccer Legs felt nice and used up today, that leg workout yesterday was a good one.
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Thursday, March 13 Food: Hi Carb day Breakfast - glass of skim and a cup of low fat yogurt 9am snack - chicken breast and a cup of pineapple tidbits lunch - chicken breast, cup of no-fat yogurt with granola and an apple pre-WO- large strawberry/banana smoothie with a scoop of their proteinPWO/dinner - chicken breast, half a can of corn, cup of yogurt before bed - cup of no-fat yogurt Workout: Back and Biceps Deadlifts - warmup, 315x5, 425x4, 435x3, 455x1, 225x20 (we might have done another heavy - 405 or 425 - set, I can't honestly remember) 1-arm rows - 3 sets of 10 with 75lb dumbell tear-down set on the lat pulldown machine seated cable rows pullups - couple sets of 4 or 5, I suck at pullups incline bench dumbells curls, 40x10, 40x10, 35x10, 30x10 seated preacher curls 50+bar x 10, 30+bar x 12 standing curls 30+bar x 20, 30+bar x 20 legs were still pretty worn out from Tues/Weds so I'm sure with fresh legs I could get at least 475 on deads now - probably could have done the 455 for a second rep but didn't want to get too crazy  I'll be ordering some protein tomorrow, I'm worried I haven't got enough in me the last couple days.
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| QUOTE (Chris25533 @ Mar 14 2008, 08:57 PM) | | where do you get the energy to slam heavy weights if your not eating many carbs? |
Hopefully burning some fat. NO-Explode and AMP helps some. Lately on the high carb days I haven't had as many carbs as I should because this week I was so busy - I wasn't getting my meals prepared like I wanted to.
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Saturday, March 15 Food: Breakfast - 3 eggs scrambled with hot sauce, cup of no-fat yogurt Snack - cheeseburger late Lunch/pre-wo - cheeseburger, cup of yogurt PWO - 4 scrambled eggs, cup of no-fat yogurt Workout: 2 hours of indoor soccer
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Sunday March 16 Food: breakfast - 4 scrambled eggs, cup of low-fat yogurt snack - small bowl of low-fat ice cream lunch - dozen leftover chicken wings dinner - cheeseburger, cup of oranges, non-fat yogurt before bed - non-fat yogurt Workout: None, off day
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Monday March 17 Food: breakfast - 5 scrambled eggs, sprinkle of cheese, cup of yogurt (late breakfast, had to catch up a bit) lunch - cheeseburger snack/Pre-wo - 2 oranges (I was hiking so I didn't have much to choose from) postWO/dinner - 4 scrambled eggs with some ham and a sprinkle of cheese, with hot sauce of course - plus a cup of yogurt before bed - Workout: Chest/Tris day warmup set of 135x10 on the incline warmup set 135x10 on the flat bench flat bench - 205x8, 205x8, 215x6, 225x5, 135x12 did another light set of incline, 135x10 cable pushdowns - 170x10, 180x10, 190x10, 200x8, 170x15 one-arm tricep isolation work with the cables cable flys and crossovers dips - set of 12, set of 8, set of 6 close-grip bench - 135x10, 135x8, 135x8 nautilus fly machine, nautilus bench press machine also hiked probably about 4 miles today, in the snow ordered protein today, have a 5lb tub of ON gold standard and a 2.5lb tub of Muscle Milk coming along with a big tub of waxy maize
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Hey I just wanted to drop a message and say this post is a real help to me. I can't really give you much constructive feedback since I'm just getting back into working out. Your bio is very similar to mine, i'm 24yrs old, about 189lbs and 5'6. I'm about to start Leviathan Reloaded + E and Fish Oil as supplements. I looked at your picture and you seem a bit more built than I am, so I know our body is different, a long where our fat stores more than other parts. Your a lot stronger than I am also, but I'm learning to see what works best for my body. I been doing more cardio type and lighter/more rep weights type of workout. I'm not sure if i'm going to work as well as doing some heavier weights, but I don't really want to bulk, i just want to tone down and lean up. I'll be checking you Journal daily and will try to compare a bit to what I'm experiencing. If i can comment and help you out or suggest anything I will try, but keep posting and good luck!
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Tuesday March 18 Food: late breakfast - 5 scrambled eggs with a sprinkle of cheese and hot sauce, cup of yogurt lunch - cheeseburger and an apple pre-wo - cheeseburger post-wo - Chipotle burrito bowl, double chicken before bed - Workout: Leg Day Squats - warmup sets with 135 and 225 - 275x5, 275x5, 315x5, 315x5, 225x10 still working primarily on depth and form but getting there, buddy says form is much improved, just need a lil more depth Leg Press - 490x10, 600x10, 600x8, 200x50 Calf raises - 2 sets of 20 legs feel nice and used up
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| QUOTE (Wilson75992 @ Mar 17 2008, 08:12 PM) | | I been doing more cardio type and lighter/more rep weights type of workout. I'm not sure if i'm going to work as well as doing some heavier weights, but I don't really want to bulk, i just want to tone down and lean up. I'll be checking you Journal daily and will try to compare a bit to what I'm experiencing. If i can comment and help you out or suggest anything I will try, but keep posting and good luck! |
Wilson I just thought about your comment about your workout routine vs what I've been doing. I workout with a former champion powerlifter and another kid is in his first powerlifting meet next weekend so a lot of what we do is probably more geared toward that kind of workout - especially Tuesday/Thursday when I'm lifting with them regularly. My other muscle group work (chest/tris/bis, shoulders) is basically my own routine that I've been doing different than what they do. I think I'm going to try and start lifting with them more regularly though because I know how effective it is, I just hate waiting the 2 extra hours to start my workout until my buddy can get there (he gets off work later than I do). Just thought I'd let you know why our routine might look that way compared to what you might typically see.
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nice, i'm sure working out with people are experience helps from foundation up, knowing what you do will work and doing it the right way. I can't keep up with the workouts you do, from looking at the log, i just don't have that kind of strength. I'm in the beginning of the 2nd week, and i'm feeling the the energy difference of eating what i usually please. I'm hoping once i get a more steady diet menu, my energy levels will boost somewhat, especially since I'm going to be on some Leviathan Reloaded soon. I try to do a lot of cardio, burning calories, but I think with the lack of energy, I should just switch it up to separate days more, adding in more weights.
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just make sure you are getting SOME carbs, just healthy ones (like from fruits, for example) to maintain energy levels I went low-carb for a long time and eventually my body just started shutting down, my energy level dropped dramatically, that's why I make sure I'm getting the apples, oranges, grapes, rice, that kind of thing in my diet for good healthy natural carbs. Just no processed carbs and you're good. As for cardio, look at doing HIIT rather than long sessions - search on this forum or google if you don't know what HIIT is.
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Wednesday March 19 Food: late Breakfast - 4 eggs + some eggbeaters with ham, cheese and mushroom omelette, cup of yogurt lunch - cheeseburger and a can of potato soup pre-WO - apple post-WO/dinner - chicken breast and a cup of yogurt before bed - cup of yogurt Workout: between breakfast and lunch I played about an hour and a half of basketball, light intensity but I got some sweat going Shoulders: dumbell shoulder press - 60x12, 65x10, 65x10, 60x12 standing upright rows on the cable machine shrugs - did some on the smith machine, I didn't like that much so did a couple sets with dumbells also front raises with 20lb dumbells, 4 sets of 10 lateral raises with dumbell and 2 sets on the cable machine rear delt rows, seated with rope on cable machine - 3 sets 1 hour of indoor soccer after dinner, good cardio
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Thursday March 20 Food: breakfast - 5 scrambled eggs with a lil cheese and hot sauce, cup of yogurt lunch - half a rack of baby back ribs, cup of baked beans, side of mashed potatoes (aunt took me to lunch, so I cheated on her dollar) preworkout snack - cup of yogurt and an apple post-WO/dinner - 5 scrambled eggs, lil cheese, hot sauce, fat free yogurt cup before bed - non-fat yogurt Workout: Back/Biceps Deadlifts - 135x6, 245x5, 335x2, 385x1, 425x1, 465x1, 475x1 245x10 my buddy struggled like hell with 485 so I opted to stick with 475 but I got it without too much trouble so I'm sure I could have done the 485, I just didn't want to see his competitive ass kill himself with 490 pullups - set of 6, set of 5, set of 5, set of 4 seated rows (pulling down like a lat pulldown) with 295 on the cable machine, 3 sets seated rows - 3 sets 1 arm rows - 3 sets lat pulldown machine - 2 sets incline bench curls - 35x10, 35x10, 30x10 preacher curls - 2 high rep sets standing curls - 2 high rep sets
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