journal for ementz, condensed, comments plz - ABCbodybuilding

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Old 08-05-2002, 07:23 AM
ementz ementz is offline
ementz should change his/her status!
Bantamweight
 
Join Date: Apr 2002
Posts: 235
Default journal for ementz, condensed, comments plz

08-05-02
If anyone takes the time to read all of this and respond, Thanks ahead of time.
as of june 7,02.
40yr old male
ectomorph, 6.5"wrists
5'4"
154lbs
16.7%BF
accurate body measurements coming shortly. But approx. by clothes size, chest 42", waist 31" everthing else fairly well proportioned, 'cept thighs slightly behind as usual.

Short term goals: 160+lbs and ~12-13%BF by Jan.03.
And here's the plan for accomplishing that end. This will be a completely new program for me, from my typical push/pull/leg split I've done in various fashions since back in the day.
Now it gets complicated. Due to my jacked up schedule, I can't "schedule" W/O's on say specific days so what I plan on doing is getting a W/O in every 60-72 hours, somewhere in the last part of the third day. I've arranged two W/O's, I'll alternate each one, every W/O. I'll do this for two reasons, first I feel it extends the amount of time before my muscles will adapt to the W/O, second, it breaks up the monotony for me, mentally.
So it'll look like this:
W/O #1
HST excercises; first two weeks two sets of 15upperbody/20lowerbody, 2wks 10u/15l, 2wks 8u/12l, 2wks6u/10, significant weight increases as reps decline plus each W/O adds 5-10lbs/set.
Squats
benchpress
Deadlifts
pullups or cable pulldowns, depending on equip avail.
-----------------------------------------------------------
bench crunches 2sets to failure
-----------------------------------------------------------
Target work, (###/###) designates superset,
8&6 reps failing weight.
leg extensions/leg curls
incline press/decline flies
decline "Hammer" rows
cable rows wide grip
seated Arnold DB press/seated DB alt. hammer curls
seated DB tricep extension
preacher curls/skullcrushers, varied grip each W/O
----------------------------------------------------------
2sets to failure each
standing calf raises
seated calf raises
behind the back wrist curls/heavy holds(15sec failing weight)
slam a post W/O shake!
------------------------------------------------------------
W/O #2
HST work
leg press
flat DB press
SLDL's
incline "Hammer" rows
-----------------------------------------------------------
decline bench ab work
-----------------------------------------------------------
target work
one leg ext./one leg curl
DB shrugs
one arm DB row
DB lateral raises/reverse incline DB rear lateral raises
curlbar cable curls/tricep cable pushdowns (narrow grip)
curlbar cable curls/tricep cable pushdowns (wide grip)
-----------------------------------------------------------
2set to failure
bench crunches
standing calf raises
seated calf raises
Slam a Shake!
-----------------------------------------------------------
Diet will follow JW's 24 W/O bulk
currently it looks like this
meal 1
2-3eggs/slice of ham or smoked lean pork chop
1-1 1/2 cup oatmeal
glass milk
1/2 hr later an Animal Pak(multi vit/min supp)
meal 2 or pre-workout, depending on schedule may not be early part of the day. 1hr pre-W/O
1/2-3/4cp oatmeal
3/4 cp low fat cottage cheese
2 EFA softgels
3tb spoons Amino1850
1/2hr later an Animal Stak
3tb spoons Amino1850
--W/O--
Post W/O shake
two scoops softened ice cream
20oz milk or Sobe Power punch
1 1/2 scoops ON whey
5g Glutamine
meal 3, 1 1/2-2hrs hr post W/O
either
Ham or tuna and provolone sandwich on honey oat whole grain bread w/ spicy mustard and 1/2cp LF cottage cheese.
OR
half chicken breast with seasoned greenbeans and 1/2 cup LF cottage cheese.
both with a protien shake of 1 scoop ON whey, 1-1 1/2 cp milk and scoop of ice cream and 5g Glutamine. Mmmmm, yes a second intentional insulin spike post W/O, too push nutrients still in my bloodstream into the cells and assure my body is enroute to positive protien balance and synthesis.
meals 4,5 and occasionally 6 look like this
Steak med rare or 1-2 half chicken breast or 2-3 slices of lean pork loin or Salmon/fish fillets
1cp veggies
1 1/2-2 cps brown rice, yams or whole wheat pasta
milk or water
bedtime-3tb spoons Amino1850
Also I drink atleast 8-10 20oz bottle/glasses of water throughout the day.
I will be upping my cal's slowly by increasing portion sizes of the same foods.
Well thats FINALLY it, whatya think?


__________________
Vegetarian: Indian word for Lousy Hunter.
  #2  
Old 08-06-2002, 05:43 AM
ementz ementz is offline
ementz should change his/her status!
Bantamweight
 
Join Date: Apr 2002
Posts: 235
Default Re: journal for ementz (comments welcomed)

08-06-02
havn't been working out(5weeks now, yuk), been working too much OT. 24hrs OT/week. $$$!
started a maintainance/preconditioning W/O in my apt. yesterday. started with sissy squats 2-20 and then did front squats with a 50 weight(it's a counter weight from a large scale) quads are feeling effects today after not being in the gym for so long. everything else just feeling tighter but it's not sore, :-(.
I will continue this until tues. next week. and then I'll be kicking a** and taking names, and I aint bringing a pencil either! Can't wait, I'll be **** glad when this OT's done.
I'm not gonna start the Animal Stak until after 7-10days back to the gym wanna be in Animal mode when I start. Animal Pak is feeling good tho.
__________________
Vegetarian: Indian word for Lousy Hunter.
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