Theman13's quest to become THEMAN - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Closed Thread
 
Thread Tools
  #1  
Old 08-10-2002, 09:46 AM
Theman13 Theman13 is offline
Theman13 should change his/her status!
Newbie
 
Join Date: Jul 2002
Location: Ireland
Posts: 83
Default Theman13\'s quest to become THEMAN

Alright here goes- my first online journal.

Before i start heres my split-

Monday:Rest
Tuesday:Chest
Wednesday:Biceps/forearms
Thursday:Thighs/triceps
Friday:Back
Saturday:Shoulders/Calves
Sunday:rest
So its five on 2 off- this is a new split i started after one month- my old split looked something like this

I've thought a bit about the format and it'll go diet first then training. Purely because i'm trying to gain mass. Alright heres my diest for yesterday to start things off.

Monday:chest/biceps
Tuesday:Back
Wednesday:Rest
Thursday:Thighs/calves
Friday:Shoulders/triceps
Saturday:rest
Sunday:rest
I'm changing things around this month in a search to find MY suitable Split.

Back Target Weight 170 December02
Friday 9th August Rda Rda Rda Rda Calories Carbs Protein Fat
Weight 155 3000 400 240 100

Meal 1
1 cup coffee 0 1 0 0
3 Hard boiled Eggs (whole) 225 3 18 15
2 Hovis w/ pb 300 35 27 27
Total 525 39 45 42

Meal 2
Protein Whey Shake (with) 120 1.4 24 2.2
-4 Strawberries (100g) 28 6 0.8 0.1
-300ml Milk 147 15 9 5
-2 Scoop Soft Choc Ice-cream 81 10.9 1.4 3.5
1 Apple 90 23 1 0
50g of salad 10 1.5 0.6 0.1
Total 476 57.8 36.8 10.9

Meal 3 - Pre workout
1 fillet Steak 300 48 18 20
50g of salad 10 1.5 0.6 0.1
100g of brown rice 349 74 7 2.8
Total 659 123.5 25.6 22.9

Meal 4- Post workout
Protein Whey Shake(water) (with) 120 1.4 24 2.2
-1 spoonful sugar
-2 Scoop Soft Choc Ice-cream 81 10.9 1.4 3.5
100g of brown rice 349 74 7 2.8
Total 550 86.3 32.4 8.5

Meal 5

1 Apple 90 23 1 0
1 can of Tuna Steak 168 0 25 7.5
8 strawberries 56 12 1.6 0.2
1 fillet Steak 300 48 18 20
50g of salad 10 1.5 0.6 0.1
Total 624 84.5 46.2 27.8

Meal 6
Protein Whey Shake (with) 120 1.4 24 2.2
2 whole Egg 150 0 12 10
50g of salad 10 1.5 0.6 0.1
1 can of Tuna Steak 168 0 25 7.5
Total 448 17.9 58.6 15.7

Total Calories Carb Protein Fat
Today 3282 409 244.6 127.8
Tomorrow 3100 400 240 110
(As long as i stay within around 3000-3400 i don't mind)

Heres the exercises i done for back yesterday:

Chin ups 3*5
Incline dumbell pullovers 3*10
Dadlifts 3*10 stripsets 4*10
SS
Bent over barbell rows 3*10 Bent Over dumbell rows 1*10
Mixed grip chins 2*3 (TF)
Close grip chins 1*10 (TF)

(Note: when you see SS whatever is below it mean the exercises below were the ones that were supersetted)

Updated Tonight

__________________
G's Online training Journal


Pain is a virtue!



  #2  
Old 08-10-2002, 05:01 PM
Theman13 Theman13 is offline
Theman13 should change his/her status!
Newbie
 
Join Date: Jul 2002
Location: Ireland
Posts: 83
Default Re: Theman13\'s quest to become THEMAN

My diet isn't balanced at all- i need more variety as i'm mixing and matching the same foods everday, i'm going to have a look around the Abc Calorie Chart to find some foods high in Carbs and low in cals and fat- fruit is the only thing i can think of right now - but hasn't it got a high sugar content. I wonder if apples, bananas and strawberries are ok to eat for the last 2 meals?

Anyway heres day 2's diet
Shoulders/ Calves Target Weight 170 December02
Saturday 10th August Rda Rda Rda Rda
Weight 155 3100 400 240 100
Calories Carbs Protein Fat
Meal 1
1 cup coffee 0 1 0 0
3 Hard boiled Eggs (whole) 225 3 18 15
2 Hovis w/ organic pb 300 33 18 18
1 Banana 105 27 1 1
Total 630 64 37 34

Meal 2
Protein Whey Shake (with) 120 1.4 24 2.2
-300ml Milk 147 15 9 5
-2 Scoop Soft Choc Ice-cream 81 10.9 1.4 3.5
1 Apple 90 23 1 0
Total 438 50.3 35.4 10.7

Meal 3
75g of Brown Rice 262 55 5 2.1
1 can of Tuna Steak 168 0 25 7.5
3 Egg Whites 75 0 9 0
Total 505 55 39 9.6

Meal 4 - Pre-Workout
4 oz of Chicken breast 124 0 26 2.9
75g of Brown Rice 262 55 5 2.1
-300ml Milk 147 15 9 5
Total 533 70 40 10

Meal 5 - Post-Workout
Protein Whey Shake (with) 120 1.4 24 2.2
-2 Scoop Soft Choc Ice-cream 81 10.9 1.4 3.5
1 can of Tuna Steak 168 0 25 7.5
1 Banana 105 27 1 1
Total 474 39.3 51.4 14.2

Meal 6
3 oz of chicken 93 0 19 1.7
50g of salad 10 1.5 0.6 0.1
75g of Brown Rice 262 55 5 2.1

Total 365 56.5 24.6 4.6

Meal 7
1 whole egg 75 0 6 5
Protein Whey Shake (with) 120 1.4 24 2.2
-2 Scoop Soft Choc Ice-cream 81 10.9 1.4 3.5
50g of salad 10 1.5 0.6 0.1
1 Apple 90 23 1 0
Total 376 36.8 33 10.8

Total Calories Carbs Protein Fat
Today 3321 371.9 260.4 93.9
Tomorrow 3100 390 250 90
(As can be seen even further away from my target. i'm not changing these targets until i meet them and the mantain them before making any radical changes- note fat intake yesterday with todays and tomorrows targets)

Training:

Animals 8 week shoulder program. 2)Workout B
(**** did this hurt- Thanx Animal!)

I didn't do any work for calves as i had to slither away from the barbell and dumbells while pleasurably hounding the rhythmatic sound of 'OOOOHHHHH' and 'AHHHHHHHH' joey from friends style way (and the windows were steamed so god knows what the neighbours think) and go down my post workout shake.

Tomorrows a much needed rest even tho i don't want to - after a family bereavement recently all i wanna do is get lost in a lonnnnnnng workout session - but i could do with relaxing and i can hear my muscles taking bets on when i'm going to rest and my quads are giving me odds of 10-1 that i won't rest tomorrow.........guess whos gonna win?

Next Update: Wednesday 14th August

__________________
G's Online training Journal


Pain is a virtue!



  #3  
Old 08-12-2002, 12:35 AM
President Wilson's Avatar
President Wilson President Wilson is offline
President Wilson is hard at work
Administrator
 
Join Date: Apr 2001
Location: California
Posts: 11,582
Default Re: Theman13\'s quest to become THEMAN

Alright TheMan! Keep pumpin, looks like you are as determined as ever!
__________________
Dr. Jacob Wilson, Ph.D, CSCS
President Abcbodybuilding.com
Professor of Exercise Science, University of Tampa Bay

About me --> http://www.abcbodybuilding.com/presidentprofile.html
  #4  
Old 08-12-2002, 10:07 PM
Theman13 Theman13 is offline
Theman13 should change his/her status!
Newbie
 
Join Date: Jul 2002
Location: Ireland
Posts: 83
Default Re: Theman13\'s quest to become THEMAN

Sure am J. It's time to get serious now.

I would like to take the chance to thank you abc

If i had never found this site i would never have started.

You, ABC and all the members on the forums have been my inspiration- for what you and Abc have done for so many people can never be repayed - you've given people a reason to get up and get on with life through lifting.

I think i speak for all the Abc members when i say- MAJOR MAJOR RESPECT TO YOU, THE MODERATORS AND ALLEN

Thank You
__________________
G's Online training Journal


Pain is a virtue!



  #5  
Old 08-14-2002, 08:20 PM
Theman13 Theman13 is offline
Theman13 should change his/her status!
Newbie
 
Join Date: Jul 2002
Location: Ireland
Posts: 83
Default Re: Theman13\'s quest to become THEMAN

Chest/Abs Target Weight 170 December02
Wednesday 14th August Rda Rda Rda Rda
Weight 155 3000 400 250 100
Calories Carbs Protein Fat

Meal 1
1 cup coffee 0 1 0 0
3 Shredded Wheat w/SM 250 60 16 3
2 whole Eggs 2 Egg whites 180 0 18 10
2 Slices of chicken 48 1.2 7.8 1.4
Total 478 62.2 41.8 14.4

Meal 2
1 can of Tuna Steak 168 0 25 7.5
Protein Whey Shake (with) 120 1.4 24 2.2
-2 Scoop Soft Choc Ice-cream 81 10.9 1.4 3.5
1 Apple 90 23 1 0
1 Banana 105 27 1 1
Total 564 62.3 52.4 14.2

Meal 3- pre workout
7oz Chicken breast 217 0 45 4
50g of salad 10 1.5 0.6 0.1
75g of Brown Rice 262 55 5 2.1
Total 489 56.5 50.6 6.2

meal 4 - post workout
1 can of Tuna Steak 168 0 25 7.5
Protein Whey Shake (with) 120 1.4 24 2.2
1 Apple 90 23 1 0
50g of salad 10 1.5 0.6 0.1
2 Slices of chicken 48 1.2 7.8 1.4
Total 436 27.1 58.4 11.2

Meal 5
75g of Brown Rice 262 55 5 2.1
5 slices of chicken (100g) 122 3 19.3 3.6
1 can of Tuna Steak 168 0 25 7.5
1 Banana 105 27 1 1
Total 657 85 50.3 14.2

Meal 6
-300ml Milk 147 15 9 5
Protein Whey Shake (with) 120 1.4 24 2.2
50g of salad 10 1.5 0.6 0.1
2 Hovis w/ organic pb 300 33 18 18
Total 577 50.9 51.6 25.3

Total Calories Carbs Proteins Fat
Today 3201 344 254.5 85.5
Tomorrow 3200 400 250 90

Things have been a bit hectic over the past few days since my last update due to the recent bereavement within the family - anyway - today was one of those days for me when i thought to myself am i going to workout or not - and usually when i say that i don't do it - but low and behold i did the workout.
As far as the my diet is going things are becoming a bit limited so any suggestions or help on alternatives to any of the foods above would be a needed change and a much appreciated one.

Training-

Although mentioned above that today was biceps/forearms day this is not applyable. My whole split has to be put forward a day to compensate on me missing chest yesterday

Todays workout was the second workout of 8 weeks to bigger pecs - although i wasn't really sweating i was concerntrating on form and i realised that it isn't really about pain oir sweating - i was hurting and i could see my chest peak up - it was a great feeling and a great pump under unusual circumstances.


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

I'm rethinking my goals at the moment trying to get everything in order - at the moment theres no routine really involved - but i've only been lifting for a month and a half so most of the time i'm getting the feeling for form and seeing how far i can push myself mentally and physically! - Come september there are a fews things i want to have :

1) Septembers issue of beyond failure!
2) My training split and everything involved to be laid out for at least two months in advance - this includes tempos, training methods- i.e. heavy/ lower volume. ligther/higher volume.
3) My diet cleaner and possibly stricter with lots more variety.
4) My supplements- what supplements to invest in etc etc
5) Septembers issue of beyond failure with all the moderators autographs - Lol
6) Overall better formats for diet and training

In the next two weeks i'll be trying to find out as much info as possible on how to do the things mentioned above, with the help of course of the forums.

Oh yeah- at the end of August i'll stop posting my whole diet everytime- this will make my journal quicker and easier to access - by then you should be able to get the jist of what i am eating each day - however i will post it again occasionally just to note any major changes........

Updated Tomorrow!
__________________
G's Online training Journal


Pain is a virtue!



  #6  
Old 08-16-2002, 06:12 PM
Theman13 Theman13 is offline
Theman13 should change his/her status!
Newbie
 
Join Date: Jul 2002
Location: Ireland
Posts: 83
Default Re: Theman13\'s quest to become THEMAN

Well i didn't get a chance to get on last night but i guess it doesn't matter because heres yesterdays nutrition and training:

Biceps/Forearms/Triceps Target Weight 170 December02
Thursday 15th August Rda Rda Rda Rda
Weight 146.8 (new weighing) 3200 400 250 90
Calories Carbs Protein Fat

Meal 1
2 whole Eggs 2 Egg whites 180 0 18 10
1 cup coffee 0 1 0 0
1 hovis 79 13.7 3.8 1
2 Hovis 158 28 7.6 2
2 shredded Wheat 150 30 5 1
-150ml milk 72 7 4.5 2.5
Total 639 79.7 38.9 16.5

Meal 2
Protein Whey Shake (with) 120 1.4 24 2.2
-300ml Milk 147 15 9 5
-2 Scoop Soft Choc Ice-cream 81 10.9 1.4 3.5
1 Banana 105 27 1 1
1 Apple 90 23 1 0
Total 543 77.3 36.4 11.7

Meal 3- Pre workout
1 fillet Steak 300 48 18 20
50g of salad 10 1.5 0.6 0.1
3 potatoes 345 80 6 0
Total 655 129.5 24.6 20.1

Meal 4- Post-workout
Protein Whey Shake (with) 120 1.4 24 2.2
1 Banana 105 27 1 1
-2 Scoop Soft Choc Ice-cream 81 10.9 1.4 3.5
1 fillet Steak 300 48 18 20

Total 606 87.3 57 26.7

Meal 5
1 can of Tuna Steak 168 0 25 7.5
50g of brown rice 175 37 3.4 1.4
1 whole Egg 75 0 6 5
Total 418 85 28 26.5

Meal 6
50g of salad 10 1.5 0.6 0.1
Protein Whey Shake (with) 120 1.4 24 2.2
-300ml Milk 147 15 9 5
Total 277 17.9 33.6 7.3

Total Calories Carbs Protein Fat
Today 3138 476.7 218.5 108.8
Tomorrow 3100 400 250 90

As you can see i kinda underachieved FOR ONCE in the protein area - fat wasn't too bad.

Oh yeah - i finally got some scales today - i'm 147 = badddddddd- although i'm even more determined to grow now - got the fridge packed today so i'll update tomorrow morning because i'm away to watch a film - ( i need rest - my legs are killing me but more on that tomorrow) heres my training for yesterday also

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

Thursday 15th August
Biceps and Triceps Sets Reps
Barbell Curls 3 12-10-08-06
Dumbell Curls 3 12-10-08
Close grip benchs 3 12-10-8 Supersetted with Behind the back dips 3 10-8-6
Static Chin-ups 3 (to failure) 10secs

This was a good workout for me - although i was raging at myself about the standing barbell curls - because i basically cheated every one - which brings me to the idea of a powerlifting programme to up my strength a bit - because at the moment i'm only curling 40lbs - and **** that is weak and i even had to cheat on those - i'm small and pathetic - i have to get my act together!

Updated tomorrow
__________________
G's Online training Journal


Pain is a virtue!



  #7  
Old 08-18-2002, 10:37 AM
Theman13 Theman13 is offline
Theman13 should change his/her status!
Newbie
 
Join Date: Jul 2002
Location: Ireland
Posts: 83
Default Re: Theman13\'s quest to become THEMAN

Alright - nevermind where i left off - heres yesterdays diet and training:

Back/Abs
Saturday 17th August Rda Rda Rda Rda
Weight 146lbs 3200 420 250 90
Calories Carbs Protein Fat
Meal 1
2 Whole Eggs 150 0 12 10
2 Hovis 158 28 7.6 2
1 cup coffee 0 1 0 0
1 banana 105 27 1 1
Protein Whey Shake (with) 120 1.4 24 2.2
Total 413 56 20.6 13

Meal 2
2 Hovis 158 28 7.6 2
1 banana 105 27 1 1
1 Apple 90 23 1 0
2 Slices of Turkey 40 1 8 0.4
Total 393 79 17.6 3.4

Meal 3
Protein Whey Shake (with) 120 1.4 24 2.2
-300ml Milk 147 15 9 5
-2 Scoop Soft Choc Ice-cream 81 10.9 1.4 3.5
1 can of Tuna Steak 168 0 25 7.5
Total 516 27.3 59.4 18.2

Meal 4
2 Slices of Turkey 40 1 8 0.4
2 Hovis 158 28 7.6 2
1 Apple 90 23 1 0
Total 298 53 16.6 2.4

Meal 5 - pre workout
1 fillet Steak 300 48 18 20
75g of brown rice 262 55 5 2.1
Total 562 103 23 22.1

Meal 5
Protein Whey Shake (with) 120 1.4 24 2.2
1 fillet Steak 300 48 18 20
1 Banana 105 27 1 1
Total 525 76.4 43 23.2

Meal 6
1 can of Tuna Steak 168 0 25 7.5
2 Hovis 158 28 7.6 2
2 Slices of Turkey 40 1 8 0.4
Protein Whey Shake (with) 60 0.7 12 1.1
-150ml milk 72 7 4.5 2.5
Total 498 36.7 57.1 13.5

Total Calories Carbs Protein Fat
Today 3205 431.4 237.3 95.8
Tomorrow 3200 430 250 90

Not a bad day yesterday - although protein was still low - but a few grams off isn't going to hurt that much but thats still no excuse.

Training:

Friday 9th August
Back Sets Reps
Close grip chins 3 5-
Deadlifts 6(3-then drop 10lbs) 10-
Good Mornings 3 10-
Incline db Pullovers 3 10(+5)- each hand
supersetted with
Close grip chins 3 3-


This workout wasn't too bad actually i enjoyed the deadlifts and the chin-ups - it was one of these sessions where after every set you let out a sadistic laugh!

I think what really got me pumped was the fact that i was had a ronnie coleman video playing in the background and everytime i finished a set i flexed along with him - it gave me some motivation- it was great.

And by the way i want his lats - talk about massive!

Updated tonight(hopefully)


__________________
G's Online training Journal


Pain is a virtue!



Closed Thread

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 04:35 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.