Dezolate's Newbie Training/Diet Journal *** Comments and Feedback Very Welcome ***

[Dezolate]

I think I figured out something that would work :

4 days between every chest workout
4 days between bicep/forearm workout
2 days between chest and bicep/forearm

So like this :

bi/fore
back/abs
chest
shoulders
bi/fore
legs
chest
shoulders
bi/fore
legs
chest

And some days off here and there, depending on how I feel.

Again, I'm only doing this till August 6th, since then I'm going on vacation. After that, I'll do something more normal.

[Dezolate]

Shoulder day. Another really important part for me.

Barbell upright rows : 10-8-6-4

Dumbbell rows : 10-8-6

Seated Rocky Presses : 6-6-6 (feel the pain)

Full Barbell Front Raises : 8-6-4

Adam "Old School" Shrugs : 10-8-6-4

Barbell Shrug : 10-8-6-4

[Dezolate]

Btw, these were my meals today(they were all like this all week so far) :

meal 1 : half cup oatmeal with splenda, whey protein shake, flaxseed, glutamine, creatine

meal 2 : salmon fillet, 0% yogurt

meal 3 : skinless chicken breast, 0% yogurt

meal 4 : can of tuna with 2 pieces whole wheat bread, rest of tuna in salad, glutamine

meal 5 : pwo shake(whey, dext/malto, creatine, glutamine, multi vita, glucosamine)

meal 6 : skinless chicken breast with salad

meal 7(before bed) : glutamine and a couple mouthfulls of cottage cheese, and a glass 1% milk

[Dezolate]

I'm kinda dissapointed...I haven't worked out in 4 days. At least I've been doing cardio, and following my diet, so it's not all loss. I've had great results in my pursuit to get rid of the spare tire.

Tonight's workout :

flat bench press : 6, 6, 6, 6

inclind bench press : 6, 6, 6, 6

pectoral compound : 6, 6, 6

After that I did some negative pullups to further strenghten my lats

[Dezolate]

I cheated today. I couldn't stop eating roastbeef...it's just so good. I ate almost 2 lbs of the stuff in 2 days. [img]/forum/images/graemlins/frown.gif[/img] Is it that bad?



Shoulder day. I really like how my last workout felt, so I did the same thing, but I upped the weight and reduced the number of reps :

Barbell upright rows : 6-6-6-6

L-laterals : 6-6-6

Seated Rocky Presses : 6-6-6 (feel the pain)

Full Barbell Front Raises : 6-6-6

Adam "Old School" Shrugs : 8-6-6-6

Barbell Shrug : 8-6-6-6



I'm still muddy on this, is it better to go with lower reps?

[Dezolate]

Did Cardio yesterday morning, and forgoed the evening workout since I got home too late from work.

I've got today off, so this morning I'm workout out, and later today I'm going to the beach.(swimming will be my cardio workout)

Biceps :


Warmup : Incline Dumbbell Curls : 15, 15, 15

Standing barbell curls(with curl bar) : 8, 8(drop 5), 8(drop 5), 8(drop 5), 8

Concentration curls : 6, 6, 6

Had to cut it short since we had company that stayed overnight...but I worked up a nice sweat, and god knows my biceps were burning

[Dezolate]

Did chest on Sunday.

The rest of the week I did intense hitt cardio on stairs everyday, and I also went on a cut diet at the same time. I took 20 g of glut a day to maintain my muscle mass...got extremely good results.

I'm leaving on vacation in 2 days, and I'm got a way different body from 2 months ago...really happy with results.

Bulking up on chest tonight, and hitting shoulders and biceps tomorrow. I'm sure my buddies will be very surprised when they see me at the beach on Saturday.