Back to the lab

[Reddogma]

My first journal (Wooooo). I'm going to do my best to update it daily. But my days can get hectic, so i may miss a day or 2. i will be writing every thing down on paper though, so i'll just have to back track the days i miss (no sweat)

Starting my second round of my cut today. My training part of this journal will start on saturday, because yesterday was my last work out day this week.

I decided against starting another "13 weeks to HCFB" program, because i want my goals to be directed towards something other then a time line. I think i'll drive towards a lower BF% this time, and let that be my finish line.

I plan on going on a bulk in september, so i have until then to get down to my ideal BF% . I'll be extremely satisfied at 8% , i'm currently @18%. so i got 6 months to drop 10%...seems reasonable [img]/forum/images/graemlins/smile.gif[/img]

if every thing goes well (i have no doubt's that it will) i will further adjust my cutting goals. here is my daily template..


date: 3/11/04
weight: 267 (i'll check this every friday)
BF: 18% (i'll check BF every 2 fridays)
calories: 2800 ( i'll drop 200 in 3-4 weeks)
Ratio: 50/25/25

time:7am
meal 1:
3 scoops whey = 240cal
half cup oats = 150cal

time:9am
meal 2:

time:
meal 3:

time:
meal 4:

time:
meal 5:

time:
meal 6:

time:
meal 7:

time:
meal 8: some days i will be awake for a very long time, so i have to eat between 6-8 (or even 9) meals. monday,tuesday and every other friday will be the days i am awake for close to 20 hours. it is no mistake these days are my "off " days . hehehe .

my split

saturday:
chest/tri's

sunday:
legs/abs

monday:
off

tuesday:
off/cardio

wednesday:
bicep/back

thursday:
shoulders/traps/forearms

Friday:
off/cardio



-(Notes)-

here i'll write down inspiration's, set backs, and oddities of my day to day efforts .


------------------------------------------------------------

how's this lay out look?

[HuskySVG26]

Looks Good, Keep up informed on progress!

[Reddogma]

date: 3/11/04
weight: 267
BF: 18% (i'll check BF every 2 fridays)
calories: 2800
Ratio: 50/25/25

time:7am
meal 1:
3 scoops whey = 240cal
half cup oats = 150cal

time:9am
meal 2:
3 scoops whey = 240cal
2 tbsp natty pb = 200cal

time:12pm
meal 3:
6 0z. chicen breat = 280cal
1 slice of bred = 80cal
2 cups green beans = 75cal

time:3pm
meal 4:
1.5 cup LF cottage = 240cal
2 tbsp natty PB = 200cal

time:6pm ( had to go to bed before work, poor meal planning today)
meal 5:
1.5 cups LF cottage = 240cal
2 tp flax = 80cal
1 tbsp safflower = 140cal

[Reddogma]

date: 3/11/04
weight: 267
BF: 18%
calories: 2650

time:10pm
meal 1:
2.5 scoops whey = 200cal
3/4 cup oats = 225cal

time:12am 3/12/04
meal 2:
4.5 oz chicken = 225cal
2 cups green beans = 75cal
2 slices bread = 160cal

time:2am
meal 3:
2.5 scoops whey = 200cal
2 tbsp natty PB = 200cal

time:4:30am
meal 4:
1.5 cups LF cottage = 240cal
2 ts flax = 80cal
1 tbsp safflower = 140cal

sleep at 6am
woke 11am

time:11am
meal 5:
3 scoops whey = 240cal
3/4 cups oats 225cal

time:2pm
meal 6:
3 scoops whey = 240cal
2 tbsp natty pb = 200 cal.

about to go back to bed before work tonight.

[Reddogma]

date: 3/12/04
weight: 267
BF: 18%
calories:

time:9pm
meal 1:
2.5 scoops whey = 200cal
3/4 cup oats = 225cal

time:12am 3/13/04
meal 2:
no fork or spoon in my lunch box. so i didn't get to eat my lunch, had to grab a salami and lil bag of peanuts from the vending machine.

time:2am
meal 3bought some plastic ware)
ground turkey = 240cal
2 cups green beans = 75cal
2 slices bread = 160cal

time:4:30am
meal 4:
1.5 cups LF cottage = 240cal
2 ts flax = 80cal
1 tbsp safflower = 140cal

time:6:30 am
meal 5:
3 scoops whey = 240cal
2 tbsp natty pb = 200 cal.

time:9am
meal:6(PWO shake)
3 scoops whey = 240cal
tbsp sugar = 45cal

time 10:30am
1.5 cups LF cottage = 240cal
2 ts flax = 80cal
1 tbsp safflower = 140cal


11am = bed

----------------------------------------------------

-Chest/tris-(last week of a 5 week superset routine)

DB press superset w/ DB fly's
85x14 - 35x12
85x6 - 35x5
75x8 - 30x8
75x6 - 30x7

Db incline superset w/ DB incline fly's
65x10 - 30x8
65x8 - 30x5
65x6 - 25x7

Dips
x6
x6
x4

Dips w/ a machine superset w/ tricep extention machine
130x8 - 110x8
120x8 - 110x6
100x8 - 95x8
100x6 - 95x6

Skull crushers superset w/ close grip bench
75x12 - 75x9
75x10 - 75x8
75x9 - 75x6
75x6 - 75x6

push downs superset w/ reverse grip push downs (heh , i guess that's what they're called?)
150x10 - 85x8
150x8 - 85x8
150x8 - 85x6
150x6 - 85x5

got to take wife to work, ill put yesterdays up when i get back.

[Reddogma]

date: 3/13/04
weight: 267
BF: 18%
calories:

time:9pm
meal 1:
3 eggs = 210cals
3/4 cup oats = 225cal

time:12am 3/14/04
meal 2:
1.5 cups LF cottage = 240cal
2 ts flax = 80cal
1 tbsp safflower = 140cal


time:2am
meal 3:
4.5 oz chicken = 225cal
1-1/3 cups green beans = 50cal
28 brussle sprouts = 90cal
time:4:30am
meal 4:
3 scoops whey = 240cal
2 tbsp natty pb = 200 cal

time:6:30am
meal 5:
4 hard boiled eggs = 280cal
2 tsp flax = 80cal

time:9am
meal 6: (PWO shake)
3 scoops whey = 240cal
1 tbsp sugar = 54cal

time:10:30am
meal:7
1.5 cups LF cottage = 240cal
2 tbsp natty PB = 200cal

12m = bed

-Legs/Abs-(cut it short cause my boys were giving me a hard time)

Squats superset w/ leg extentions
135x20 - 100x8
155x13 - 100x7
185x8 - 100x7

hack machine strip sets
160x10 - 90x8 - 50x7
160x6 - 90x6 - 50x7

leg press upper deck
180x15
270x10
360x8

(my boys had tears so we didn't do hams or calves, but today we will)

abs
decline sit ups
x15
x10
x6

weighted sit ups
25x18
45x12
45x10
45x6 dropset 25x6

30 second static hold leg lift w/ a small range peddling motion ( i have no idea what these are called, but that's the best description of them i can give )
did 3 sets of these and went home.