Time to start one up. - ABCbodybuilding

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  #1  
Old 07-14-2008, 02:21 PM
TexAg TexAg is offline
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Default Time to start one up.

Just got done taking a 5 day break from lifting, got back into it today, so I figured now is as good time as any to start a journal.

Here's a rundown of today:

6:00 up, 25g isopure, oatmeal
6:45 hit the gym, I usually run the little over a quarter mile there to warm up, but I ran a few miles yesterday so I walked about half of it.

Squats: smith machine, 140x8x10x12x12 then 90x20x20
Extensions: 8x10x12 drop sets, high tempo
Leg curls: 8x10x12 drop sets, high tempo again
Reverse calves/ regular calves, similar to above.

3 miles on bike to cool down then walked back.

Pwo shake: 50g isopure, 30g malt 30g dext.

Having my first shake with dextrose in it right now, usually just had malto, but I finally found dextrose this past weekend. This stuff is sweet, I think I'm going to find some unflavored protein.

Anyways, I'm doing a leptin/refeed today per the article posted in the nutrition section. I have to play raquetball every day for an hour at noon, so i'll have another bowl of oats before then. and probably after too.

Would love some criticism on my routine.
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Old 07-15-2008, 02:01 PM
TexAg TexAg is offline
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Default Re: Time to start one up.

Cardio today. 20 miles on the stationary bike. Took about 1:30, with some very light abs thrown in. Xtend upon waking up and xtend + electrolytes throughout the ride session.
Oats and isopure pwo.
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Old 07-16-2008, 10:10 PM
TexAg TexAg is offline
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Default Re: Time to start one up.

Chest today in the afternoon, could barely walk this morning due to leg DOMS, so I slept in.

Incline 45- 8,10,12
Incline 30- 8,10,12
Dips- 8,10,12
millitary press-8
side laterals-10,12
front laterals-8,10,12
rear laterals-8,10,12
some chest flys static contractions on the machine.
Tricep rope extension-12,10,8, double drop set

PWO- 2 servings Xtend, electrolytes, 25g M/D, 25g Isopure

shower

1/2 c oats, 25g isopure

I now have a scale I use and also some measuring utensils so I will be doing a calorie count at the end of the day. I would appreciate some advice when I get it up.
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Old 07-17-2008, 01:11 PM
TexAg TexAg is offline
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Default Re: Time to start one up.

Calorie Count for yesterday was 2294
Ratio: P/C/F - 40/34/26

That ratio didnt subtract fiber though, so should I adjust for that or get my ration by leaving the fiber in?
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Old 07-17-2008, 02:18 PM
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Default Re: Time to start one up.

Back/biceps today.

Mixed grip pullups- 4x8-10, assisted negatives on last set.
Rope pulldowns- 8,10,12. just trying to get form down on this, never done it before today.
DB decline pullovers, 8
Machine pullovers, mixed grips, 12,12,10,10
Wide grip rows supersetted with underhand wide grips. 8,10,12. cheat reps upon completion.
Hammer curls, sets of twelve running down the rack
supersetted with incline curls, 12,12.
Shrugs
Reverse shrugs.

Finding it harder to get a hardcore back workout these days, my hand grip strength is marginal, but the chalices on my palms are sub-par, had to set weights down several times. I think tomorrow I'm going to do some static grip holds, with some cardio, in the AM, PM i'm gonna get on my bicycle. Getting ready for a ride this sunday, and I havent ridden in a long time on a real bike.
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Old 07-22-2008, 12:32 AM
TexAg TexAg is offline
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Default Re: Time to start one up.

So yesterday I rode 65 miles on a bicycle, and it was murder on my knees. I also think I either overdid the electrolytes or the water cause after the ride I felt like puking and I was in a haze the whole rest of the day, which is not normal and my exertion levels were not that high. I'm really greatful that I was able to do anything today.

But I kept trucking, did a GBC style workout and it was great! Got great pumps which wasn't expected and was really sweating the entire time, Gonna do this for a few weeks to see if I can't get cut to my goals and start bulking up.
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Old 07-23-2008, 12:26 AM
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Default Re: Time to start one up.

Good low calorie cardio type day today. Light cardio at 12, light forearms and calves workout later followed by a very long walk.

Looks like my only carbs today was a 1/2c oats, and broccoli. Didn't eat that much at all today for some reason, just wasn't that hungry. I'll have to count my protein and up that a little later today if I have to.
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Old 07-23-2008, 03:43 PM
TexAg TexAg is offline
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Default Re: Time to start one up.

Day two of GBC training, man I love this stuff, got my ipod set on a playlist with a 1 min track and i just play it whenever I finish a set to know when to go at it again.
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Old 07-24-2008, 08:43 PM
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Default Re: Time to start one up.

So today I did the metabolic workout from the training section, good change of pace, I was going to rock climb later today but I am pretty beat now. Think Ill just relax.
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Old 07-27-2008, 02:24 PM
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Default Re: Time to start one up.

Update, friday I did another GBC workout, then yestrday I did the metabolic workout. Today i'm resting and going extremely low on the carbs. Even skipped my oatmeal for breakfast and just had protein.
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