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#1
08-05-2002, 07:23 AM
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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?
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Vegetarian: Indian word for Lousy Hunter. |
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#2
08-06-2002, 05:43 AM
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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.
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Vegetarian: Indian word for Lousy Hunter. |
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