Today went very well. I got to work on my arms. Trust me, it's always a good day when you get to work on your arms. Anyway, I was a lot more tired than usual and I am looking forward to a rest day this weekend to allow my body to regain its strength. I won't talk about today too much since I already said a little bit about it in my last post.
Workout
Time - 1200
Location - Gym
Barbell Curl:
3 x 10 @ 55 lbs
Machine Preacher Curl:
1 x 10 @ 50 lbs
1 x 10 @ 60 lbs
1 x 6 @ 70 lbs drop set to 1 x 4 @ 60 lbs
1 x 6 @ 70 lbs
Assisted Chin-ups:
3 x 5 @ 50 lbs
Hammer Curl:
2 x 10 @ 25 lbs
Alternate Dumbbell Curl:
Start at 30 lbs until failure, drop by 5 lbs until @ 5 lbs
Cable Standing Triceps Extension:
1 x 10 @ 50 lbs
1 x 10 @ 60 lbs
2 x 10 @ 70 lbs
Cable Overhead Triceps Extension:
1 x 10 @ 15 lbs
1 x 10 @ 25 lbs
1 x 10 @ 35 lbs
Push-ups:
1 x 40
I felt very rushed today in the gym. I really hate that I didn't get to hit triceps how I wanted to but I guess that's what I get for going to the gym during my lunch break. Next time I will work more on my triceps.
Diet
Meal 1
Time - 0830
4 capsules of Super Test
1 portion scrambled eggs
4 strips bacon
2 slices french toast
1 yogurt
1 cup orange juice
1 cup chocolate milk
Meal 2
Time - 1045
1 banana
1 Detour protein bar
Meal 3
Time - 1300
2 scoops Syntha 6
1 scoop MP creatine
Meal 4
Time - 1800
2 portion meatloaf
1 portion mashed potatoes
1 portion corn
1 cup chocolate milk
Meal 5
Time - 2000
4 capsules Super Test
2 scoops True Mass
Water - 8 cups
Again I think that I am eating a lot healthier than the first day that I started this. I may need to eat a little more at lunch if I decide to up my workout schedule to twice a day but right now I am getting bus with work so I don't see that happening soon.
Thursday, June 4, 2015
Day 03
Well, I am posting this one for yesterday. It was kind of a struggle to stay awake last night, ,so I didn't put this up then. Anyway, yesterday was much better, I got in some good shoulder work while maintaining a good healthy diet. I still need to introduce some more cardio into my workouts and some more ab work. I might end up become a flabby strong man if I don't.
Workout
Time - 1200
Location - Gym
Seated Barbell Shoulder Press:
1 x 10 @ 45 lbs
1 x 10 @ 65 lbs
1 x 10 @ 85 lbs
1 x 10 @ 95 lbs
Machine Shoulder Press:
1 x 10 @ 85 lbs
1 x 10 @ 115 lbs
1 x 10 @ 135 lbs
1 x 10 @ 145 lbs
Shoulder Raise Lateral and Frontal:
3 x 10 @ 10 lbs
Seated Dumbbell Shoulder Press:
1 x 10 @ 30 lbs
1 x 10 @ 35 lbs
1 x 10 @ 40 lbs
Upright Barbell Row:
1 x 10 @ 95 lbs
2 x 6 @ 105 lbs
My shoulders were dead by the end of this workout. It was a great workout but I might need to work on form. My shoulders are a lot more sore today than they usually are after a shoulder workout. It is more of a pain as in I used bad form rather than a good workout.
Diet
Meal 1
Time - 0830
4 capsules of Super Test
2 portion scrambled eggs
8 strips bacon
1 yogurt
1 pancake
1 cup chocolate milk
Meal 2
Time - 1100
1 banana
Meal 3
Time - 1300
2 scoops Syntha 6
1 scoop MP creatine
Meal 4
Time - 1630
1 Detour protein bar
Meal 5
Time - 1800
1 portion ham
1 portion beef pasta
Meal 6
Time - 2000
2 scoops True Mass
4 capsules Super Test
Water - 8 cups
All in all another great day. I was very stressed today which I was trying to avoid but I should be able to get back on track soon enough. I was hoping to be able to get some good sleep last night but I really didn't. I tossed and turned all night. I hope to catch up on sleep tonight but only time will tell. My day has just started and I am already tired. I hate to be this tired on my arm day. Curls for the girls, right.
Workout
Time - 1200
Location - Gym
Seated Barbell Shoulder Press:
1 x 10 @ 45 lbs
1 x 10 @ 65 lbs
1 x 10 @ 85 lbs
1 x 10 @ 95 lbs
Machine Shoulder Press:
1 x 10 @ 85 lbs
1 x 10 @ 115 lbs
1 x 10 @ 135 lbs
1 x 10 @ 145 lbs
Shoulder Raise Lateral and Frontal:
3 x 10 @ 10 lbs
Seated Dumbbell Shoulder Press:
1 x 10 @ 30 lbs
1 x 10 @ 35 lbs
1 x 10 @ 40 lbs
Upright Barbell Row:
1 x 10 @ 95 lbs
2 x 6 @ 105 lbs
My shoulders were dead by the end of this workout. It was a great workout but I might need to work on form. My shoulders are a lot more sore today than they usually are after a shoulder workout. It is more of a pain as in I used bad form rather than a good workout.
Diet
Meal 1
Time - 0830
4 capsules of Super Test
2 portion scrambled eggs
8 strips bacon
1 yogurt
1 pancake
1 cup chocolate milk
Meal 2
Time - 1100
1 banana
Meal 3
Time - 1300
2 scoops Syntha 6
1 scoop MP creatine
Meal 4
Time - 1630
1 Detour protein bar
Meal 5
Time - 1800
1 portion ham
1 portion beef pasta
Meal 6
Time - 2000
2 scoops True Mass
4 capsules Super Test
Water - 8 cups
All in all another great day. I was very stressed today which I was trying to avoid but I should be able to get back on track soon enough. I was hoping to be able to get some good sleep last night but I really didn't. I tossed and turned all night. I hope to catch up on sleep tonight but only time will tell. My day has just started and I am already tired. I hate to be this tired on my arm day. Curls for the girls, right.
Tuesday, June 2, 2015
Day 02
Today was a lot better. I don't think that I slept long enough but overall it didn't seem to bother me as the day went on. I ate less today in order to let my stomach settle down and I avoided some of the extra protein that I consumed yesterday. I still haven't found a good plan that I would like to follow but I know some of the things that I would like to improve on. I would like to have a wider back and some higher traps. Six months gives me a lot of time to play around with but I am anxious to start seeing results.
Workout
Time - 1200
Location - Gym
Lat Pulldown:
1 x 10 @ 90 lbs
1 x 10 @ 140 lbs
3 x 10 @ 180 lbs
Horizontal Pulldown:
1 x 10 @ 90 lbs
1 x 10 @ 140 lbs
3 x 10 @ 180 lbs
Vertical Pulldown:
1 x 10 @ 90 lbs
2 x 10 @ 140 lbs
Butterfly:
1 x 10 @ 70 lbs
1 x 10 @ 80 lbs
1 x 10 @ 90 lbs
Machine Preacher Curls:
1 x 10 @ 40 lbs
2 x 10 @ 50 lbs
All in all, it was a great workout. I know that I'm going to feel the pain in the next couple of days. I think that for a back workout I need to do more pull-ups. I really don't know why I didn't do any today. I won't forget in the future.
Diet
Meal 1
Time - 0830
4 capsules of Super Test
1 portion scrambled eggs
1 yogurt
8 strips of bacon
2 slices of french toast
1 cup orange juice
1 cup chocolate milk
Meal 2
Time - 1100
1 Detour protein bar
Meal 3
Time - 1300
2 scoops Syntha 6
1 scoop MP creatine
Meal 4
Time - 1900
2 portions chicken nuggets
1 portion pork chops
1 portion mashed potatoes
Meal 5
Time - 2100
4 capsules of Super Test
2 scoops True Mass
Water - 10 cups
I was not as full today yet still very satisfied with my meals. This should keep me from gaining a lot of fat if I can motivate myself to do a little more ab work during my gym sessions or if I have another gym session later in the evening. We shall see.
Workout
Time - 1200
Location - Gym
Lat Pulldown:
1 x 10 @ 90 lbs
1 x 10 @ 140 lbs
3 x 10 @ 180 lbs
Horizontal Pulldown:
1 x 10 @ 90 lbs
1 x 10 @ 140 lbs
3 x 10 @ 180 lbs
Vertical Pulldown:
1 x 10 @ 90 lbs
2 x 10 @ 140 lbs
Butterfly:
1 x 10 @ 70 lbs
1 x 10 @ 80 lbs
1 x 10 @ 90 lbs
Machine Preacher Curls:
1 x 10 @ 40 lbs
2 x 10 @ 50 lbs
All in all, it was a great workout. I know that I'm going to feel the pain in the next couple of days. I think that for a back workout I need to do more pull-ups. I really don't know why I didn't do any today. I won't forget in the future.
Diet
Meal 1
Time - 0830
4 capsules of Super Test
1 portion scrambled eggs
1 yogurt
8 strips of bacon
2 slices of french toast
1 cup orange juice
1 cup chocolate milk
Meal 2
Time - 1100
1 Detour protein bar
Meal 3
Time - 1300
2 scoops Syntha 6
1 scoop MP creatine
Meal 4
Time - 1900
2 portions chicken nuggets
1 portion pork chops
1 portion mashed potatoes
Meal 5
Time - 2100
4 capsules of Super Test
2 scoops True Mass
Water - 10 cups
I was not as full today yet still very satisfied with my meals. This should keep me from gaining a lot of fat if I can motivate myself to do a little more ab work during my gym sessions or if I have another gym session later in the evening. We shall see.
Monday, June 1, 2015
Day 01
Wow. I was not expecting to feel as full as I did today. I have taken supplements in the past but today I really felt heavy for the entirety of the day. It was a rather successful day though. I decided to start today because it is the first of the month and that makes it a lot easier to start, but right now my plan is not set in stone as much as it should be. I'm still feeling my way around. So the way that I intend to have these daily posts set up is to have a workout section and a diet section in each post. Basically it will sum up my entire day. I need to be sure to get an adequate amount of sleep still but typing this shouldn't take me too long.
Workout
Time - 0700
Location - Gym
Warm-up - 5 minutes on the elliptical
Bench Press:
1 x 10 @ 135 lbs
1 x 8 @ 155 lbs
3 x 5 @ 185 lbs
Superset Bench Press Machine/Rope Pulldown:
1 x 10 @ 185 lbs/ 1 x 10 @ 40 lbs
1 x 10 @ 185 lbs/ 1 x 10 @ 45 lbs
1 x 8 @ 185 lbs/ 1 x 10 @ 50 lbs
Close Grip Bench Press:
1 x 10 @ 65 lbs
1 x 8 @ 95 lbs
1 x 6 @ 115 lbs
1 x 4 @ 135 lbs
Bench Press:
1 x 10 @ 135 lbs
Abs:
2 x 30 sun dials followed by russian twists with a 10 lb. plate.
Medium workout. Getting the feeling of where my body is without causing injury. Some of the benching was a little easier than it should have been. Towards the end my chest felt fine and I could have pushed a lot harder. I'll keep this in mind for tomorrows workout.
Diet
Meal 1
Time - 0800
4 capsules of Super Test
2 scoops of Syntha 6
1 scoop MP Creatine
Meal 2
Time - 0830
1 yogurt cup
4 hard boiled eggs
8 strips of bacon
1 cup chocolate milk
1 cup orange juice
Meal 3
Time - 1140
1 cup whole milk
1 sandwich (salami, turkey, american cheese and tomato)
3 hard boiled eggs
Meal 4
Time - 1500
1 banana
1 Detour protein bar
Meal 5
Time - 1900
1 portion pork chops
2 portion grilled chicken
1 portion mashed potatoes
1 portion mixed vegetables
Meal 6
Time - 2100
4 capsules of Super Test
2 scoops True Mass
1 cup whole milk
Water count: 8 cups.
Overall a great day. As I stated before, I was full all day and I might need to cut back on my food intake. I left out my recovery drink before bed because I couldn't get myself to put anything else into my body. I need to let my body rest up for another day.
Workout
Time - 0700
Location - Gym
Warm-up - 5 minutes on the elliptical
Bench Press:
1 x 10 @ 135 lbs
1 x 8 @ 155 lbs
3 x 5 @ 185 lbs
Superset Bench Press Machine/Rope Pulldown:
1 x 10 @ 185 lbs/ 1 x 10 @ 40 lbs
1 x 10 @ 185 lbs/ 1 x 10 @ 45 lbs
1 x 8 @ 185 lbs/ 1 x 10 @ 50 lbs
Close Grip Bench Press:
1 x 10 @ 65 lbs
1 x 8 @ 95 lbs
1 x 6 @ 115 lbs
1 x 4 @ 135 lbs
Bench Press:
1 x 10 @ 135 lbs
Abs:
2 x 30 sun dials followed by russian twists with a 10 lb. plate.
Medium workout. Getting the feeling of where my body is without causing injury. Some of the benching was a little easier than it should have been. Towards the end my chest felt fine and I could have pushed a lot harder. I'll keep this in mind for tomorrows workout.
Diet
Meal 1
Time - 0800
4 capsules of Super Test
2 scoops of Syntha 6
1 scoop MP Creatine
Meal 2
Time - 0830
1 yogurt cup
4 hard boiled eggs
8 strips of bacon
1 cup chocolate milk
1 cup orange juice
Meal 3
Time - 1140
1 cup whole milk
1 sandwich (salami, turkey, american cheese and tomato)
3 hard boiled eggs
Meal 4
Time - 1500
1 banana
1 Detour protein bar
Meal 5
Time - 1900
1 portion pork chops
2 portion grilled chicken
1 portion mashed potatoes
1 portion mixed vegetables
Meal 6
Time - 2100
4 capsules of Super Test
2 scoops True Mass
1 cup whole milk
Water count: 8 cups.
Overall a great day. As I stated before, I was full all day and I might need to cut back on my food intake. I left out my recovery drink before bed because I couldn't get myself to put anything else into my body. I need to let my body rest up for another day.
Sunday, May 31, 2015
Introduction
Hello,My name is Alec and I really enjoy to be physically engaged in one thing or another. This a blog that will help me keep track of my progress and hopefully inspire people in my life to do the same. I have never tracked my progress in my training and I think that this has had a big impact on my ability to maintain certain levels of physique. I have been training lately but not on a level in which will produce serious results. To be honest, I don't have any specific plan for my workout schedule but it will be something that I take a look at in the upcoming week. Training will start next week. I'll try to get some measurements from the beginning and from the end. I'll take a six month period of time in order to try to reach the goals that I set for myself. Again all of this will follow during this week but right now I am still in the planning phase. Anyway, I hope to enjoy my time and try to keep myself stress free.
Looking forward to the journey,
Alec
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