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Old 08-03-2004, 12:26 PM
Jessman Jessman is offline
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Location: Wisconsin
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Default Jessman\'s Training Journal

I have been visiting this site for a year or so now and have found it very informative. I have now decided to start posting my training journal and diet on this page. Writing everything down always helps. I will start posting on a daily basis. Any posts or advice is appreciated.
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Old 08-03-2004, 12:32 PM
OUTLAW20SICX OUTLAW20SICX is offline
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Default Re: Jessman\'s Training Journal

good luck, are u cuttin or bulkin?
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Old 08-03-2004, 12:35 PM
Jessman Jessman is offline
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Ok first post. Here is a quick summary of my background.
Age 25
Height 5"8
Weight 170lbs
Body Fat 14%

I have been lifting since I was 16 years old off and on. The past three years I have been a little more strict but it goes in spurts. This past year I have made a promise to myself to be consistent and follow through on my game plan.

Here is my game plan:
4-5 days of lifting per week
Day 1-Chest & Beck
Day 2-Legs
Day 3-Shoulders
Day 4-Biceps and Triceps
Day 5- Light chest and back consisting of pushups, pull ups, and dips.

I plan to do abs every other day.

Cardio for 30 minutes 3 times per week.

For Diet-
5-6 meals per day consisting of about 350 calorie per meal.
Supplementing creatine 2.5 grams per workout, 2.5 post workout. Glutamine post workout.

My goal is to cut down to around 162 lbs and lower my body fat to around 9%. My time frame is 2 months to reach these goals.

Now that I have my plan written down, I'm ready to follow through
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Old 08-03-2004, 12:49 PM
Jessman Jessman is offline
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Default Re: Jessman\'s Training Journal

Day 1- August 2, 2004

Meal 1 @ 9:30am
-1/2 cup oatmeal with 1/2 cup of skim milk on top of it
-1/2 scoop whey protien mixed with 1/2 cup cottage cheese

Pre-workout supplement: 2.5 grams creatine @ 10:15AM

Workout @11:15AM- Chest & Back
Barbell Bench Press
135 X 12, 185 X 10, 8 X 205, 6 X 205

Decline Bench on Hammer Strength Machine
12 X 90, 10 X 180, 10 X 200, 8 X 220

Incline Bench on Hammer Strength Machine
12 X 90, 10 X 140, 8 X 160, 6 X 180

Seated Cable Rows
12 X 140, 10 X 160, 8 X 170, 6 X 180

Wide Grip Lat Pull Downs to Front
12 X 80, 10 X 90, 8 X 100, 6 X 110

Lying Dumbell Rows
12 X 25, 10 X 50, 8 X 60, 6 X 70

Post Workout Supplement: 2.5 grams of Creatine

Meal 2 12:30PM
Ham Sandwich on Wheat Bread
1 Serving of Carrots, 1 serving of Cucumbers
1 serving of Cottage Cheese

Meal 3 5:00PM (I know late on the meal)
Ham Sandwich on Wheat Breat w/mustard
1 Serving Cottage Cheese

Meal 4 7:00PM
1 serving of Oatmeal
1 serving of Cottage Cheese

Meal 4 @ 9:00PM
1/2 Grilled Chicken Breast Sandwich
1 serving of Celery

Meal 5 11:00PM
1/2 Grilled Chicken Breast Sandwich
1 serving Cottage Cheese
1 Serving of Whey Protien

Day 1 Complete......on to day 2.
  #5  
Old 08-03-2004, 12:50 PM
Jessman Jessman is offline
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Default Re: Jessman\'s Training Journal

I'm cuting right now. Comments welcome on my diet, training, and game plan....
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