tawiii
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Post by tawiii on Apr 23, 2006 5:50:00 GMT -5
OK, my exam is behind me and it's time to get the focus from the mind back to the body.
Even though I have had several setbacks in the past year (dropped weight on foot, shoulder problems, twisted leg in accident,....) and mentally focused on my exam for the last 6 months, I am still a bit disappointed in myself for the little progress I have made the last 1 1/2 years. I realize that I have two big things working against me, age and body type (ectomorph), my goal is to add some thickness to my tall and skinny body.
Gunna give this training journal a try. Hopefully it will help get me/keep me on track.
Supplements Morning: Multi-vitamin, Triflex, B-complex Evening: Fish oil, CLA, B-complex (or after workout), Vitamin C (or after workout), flax seed. After workout: Whey protein with creatine and glutamine.
Diet I more or less blew it with my study schedule. Will have to get back on track.
Workout I have been doing an upper/lower/cardio schedule. Recently I have only been able to make it to the gym 3 days a week but hopefully that will change. I am shooting for something like- Lower/upper/cardio/lower/upper/cardio/off.
The gym I am a member of is limited on free weights (mostly machines), which eliminates several exercises. They do have a bench, smith (semi free weight) and dumbbells. Since my workouts have been a bit sporadic lately I haven't done so well on consistancy.
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Post by Tim Wescott on Apr 23, 2006 7:40:03 GMT -5
Good for you Tawiii.............always good to re-committ and get things back on track.
The journal will help beleive me.
Train hard!
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Post by RUBICON19 on Apr 23, 2006 16:56:55 GMT -5
Stay focused and consistant. If you want it, you will get it. We are here to help if you need any advise a push in the right direction.
The split looks good.
Use primarily free weights. If your gym does not have enough, try out another one.
Whats the diet plan?
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tawiii
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Post by tawiii on Apr 23, 2006 19:18:05 GMT -5
4/23/06 Stair Stepper - 5 min. to get the blood flowing
Hip Adductor & Hip Abductor 100 x 8 110 x 8 120 x 8 130 x 8
Leg Curl & Leg Extension 70 x 8 80 x 8 90 x 8 100 x 8
Freemotion Squat Machine 180 x 8 200 x 8 220 x 8 240 x 8
Seated Calf 35 x 8 70 x 8 105 x 8 140 x 7
Leg Press 180 x 8 200 x 8 220 x 8 240 x 8
Standing Calf 240 x 8 260 x 8 280 x 8 300 x 8
Still don't have a great deal of confidence in the knee and ankle from the accident. Seated Calf hurt like heck stretching the muscle out and the 140#.
Today's Diet Breakfast - Sausage & Egg on Honey 7 grain bread Mid Morning Snack - Missed. Lunch - Sliced Chicken on Honey 7 grain bread, 1/2 pickle & Brocolli Mid Afternoon snack - handful of pecans & protein shake Dinner - Grilled Salmon & Zucchini
Will probably have a little low fat cottage chese and a protein shake before bed.
I need to sit down and start planning my meals again. This shopping without a plan isn't working to well.
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Post by TNA on Apr 23, 2006 19:58:31 GMT -5
It's probably feeling a little like trial and error at this point. One thing I learned from this site is you've got to see what works for you. Like you said, sit down and plan it out. Don't get too fussy with calories at this point. Just eat clean and eat again!!
Don't let the injuries bring you down. I broke my ankle in 3 places and my fibula as well last February. I took the necessary time off but then got focused and slowly got my ass back into the groove. Take it easy and DON'T PUSH YOUR INJURY TOO MUCH!! Don't favor them, but don't neglect them either.
Best of luck brother!! #dreambig0ta#
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Post by Intensity on Apr 28, 2006 15:22:59 GMT -5
HI Tawiii… my training partner and friend is an ectomorph like you! He was 6'5'' 165 lbs when we started training and dieting together 2 1/2 years ago… now he is 220 so i know what you are talking about! If i can make some suggestions: Eat, train heavy on basic exercises, eat again, stay away from cardio, eat… eat. ;D
Good luck
Mo
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tawiii
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Post by tawiii on Apr 30, 2006 7:02:45 GMT -5
Thanks for the input Mo. Cardio is probably one thing limiting my progress.
Shortly after quitting smoking 1.5 yrs ago (after 20 yrs.) I got it in my head that I want to run in a 5k and a 10k. Because of this I do a lot more cardio that I probably should. Hopefully I can fulfill that goal soon so I can back off and focus on size.
Besides, I have an abdominal pouch (years of beer reserves ;D) that I am working hard to rid.
Possibly I am trying to accomplish opposing goals at the same time?
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tawiii
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Post by tawiii on Apr 30, 2006 7:13:23 GMT -5
4/26/06 Upper Chest Press 70x8, 90x8, 110x8, 130x8 Shoulder Press 50x8, 60x8, 70x8, 80x7 Close Grip Lat pulldown 100x8, 120x8, 140x8, 160x8 DB curl 15x8, 20x8, 25x8, 30x8 Rope Press 80x8, 90x8, 100x8, 110x8
The shoulder injury has really kept some of these numbers down, but we finally figured the shoulder problem out so hopefully that will change.
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tawiii
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Post by tawiii on Apr 30, 2006 7:17:15 GMT -5
4/27/06 Elliptical 30 min. Back Extension 100x8, 110x8, 120x8, 130x8 Decline Ab Crunch 2 sets of 10 Knee Lifts 2 sets of 10 Ab Crunch 90x15 3 sets Stair Stepper 30 min.
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tawiii
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Post by tawiii on Apr 30, 2006 7:21:22 GMT -5
4/28/06 Hip Adductor & Hip Abductor 100 x 8 110 x 8 120 x 8 130 x 8
Leg Curl & Leg Extension 80 x 8 90 x 8 100 x 8 110 x 8
Freemotion Squat Machine 200 x 8 220 x 8 240 x 8 260 x 8
Seated Calf 35 x 15 70 x 15 90 x 15 110 x 10
Leg Press 200 x 8 220 x 8 240 x 8 260 x 8
A bit more confident in the leg today.
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Post by Tim Wescott on Apr 30, 2006 7:28:59 GMT -5
Looking real good Tawiii. #arockon6ha#
As long as you`re making progress,you are doing OK.
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tawiii
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Post by tawiii on Apr 30, 2006 7:30:20 GMT -5
4/29/06 Front raise & side raise 10x8, 15x8, 20x8
Shrugs 105x8, 155x8, 205x8
Cable cross-over 40x8, 45x8, 50x8
Preacher curl 30x8, 40x8, 50x8 (lacking bar weight - don't know the weight)
Upright row 45x8, 50x8, 55x8
Tri. extension 50x8, 60x8, 70x8
Chest press 90x8, 110x8, 130x8
Elliptical 30 min.
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tawiii
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Post by tawiii on Apr 30, 2006 7:36:54 GMT -5
Looking real good Tawiii. #arockon6ha# As long as you`re making progress,you are doing OK. Thanks Tim. I had a fitness test the other day and other than the slow progress I am actually quite pleased. I was really surprised that my resting heart rate is 48 ![:D](//storage.proboards.com/forum/images/smiley/grin.png) . Actually, most everything was in the "Fit" to "Excellent" range. Compaired to 1.5 years ago, this is super. It came at a great time because its really a boost to my morale. ;D
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tawiii
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Post by tawiii on May 5, 2006 19:23:40 GMT -5
Ok, I started looking back in my log and I have been doing the upper/lower..... since January so I am changing. I am going to switch to a chest and back legs and shoulders bicep and tricep for a little while. I have decided to do a pyramid aiming for 10/8/6 reps.
Been thinking about what Mo said and am going to cut back on cardio also. Still going to do it but going to cut about 1.5 hours each week. Started entering my food into fit day and boy am I starving myself. I haven't even been getting 2000 cal. each day.
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Post by RUBICON19 on May 5, 2006 22:16:41 GMT -5
Better up those cals, but dont get fat.... ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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tawiii
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Post by tawiii on May 6, 2006 4:22:49 GMT -5
Eating right shouldn't be this hard to accomplish
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tawiii
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Post by tawiii on May 6, 2006 4:39:33 GMT -5
I talked to a trainer at the gym and here's what we came up with for the next 6/8 weeks. Chest & Back Bench Press Incline DB fly Chest press machine Assisted pull-ups DB Row High row (machine) Back Extension (machine) Triceps & Biceps Straight bar curls Hammer curls Arm curl machine Assisted dips Rope Pressdown Tricep extension machine Legs & Shoulders Squats Leg Extension Leg Curl Seated Calf DB shoulder press Side raises Front raises Abs Bicycle crunch Decline crunch Hanging crunch
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tawiii
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Post by tawiii on May 6, 2006 5:05:20 GMT -5
5/5/06 Legs/shoulders/abs Squat: 10 @ 100 8 @ 120 6 @ 140 Will most likely increase next time Leg Extension: 10 @ 110 8 @ 125 6 @ 140 Leg Curl: 10 @ 110 8 @ 125 6 @ 140 Seated Calf: 10 @ 110 8 @ 130 6 @ 150 DB Shoulder Press: 10 @ 30 8 @ 40 6 @ 50 Front Raises: 10 @ 15 8 @ 20 6 @ 25 Side Raises: 10 @ 15 8 @ 20 6 @ 25 Bicycle Crunch: two sets of 25 Hanging knee raises: 2 sets of 15 Ab Machine: 15 @ 80 10 @ 90 8 @ 100
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Post by mrky03 on May 6, 2006 14:23:29 GMT -5
Thats a lotta work! Good one!
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tawiii
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Post by tawiii on May 7, 2006 5:26:02 GMT -5
5/6/06 Chest/Back Bench Press 10@135 8@135 6@135 Been using machine too long Incline DB Fly 10@15 8@20 6@25 These are what I was doing when I hurt my shoulder a year ago. Plan on taking these pretty easy to make sure my form is good. Chest Press 10@150 8@160 6@170 Assisted pullups 10@60 8@60 6@60 Started too low (assistance weight wise) DB Row 10@30 8@40 6@50 High Row 10@130 8@150 6@170 Back Extension 10@120 8@140 6@160 Elliptical 30 min.
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