Jinxplayer's journal

Jinxplayer · #1 09-19-2008, 07:24 PM

Intro

Howdy. Been a reader for a long time..last year i went on a great 2 month cut that ended unfortunately to some mental health issues, but thanks to modern medical science, and prozac, im feeling for the first time i can remember in my 25 years of life, happy and motivated. And i have a pass to the gym.

So yeah, im excited to do more deadlifts, so what?

I need to nail down my diet before i do anything else..ive been going to the gym pretty much every day, spending about an hour doing a little cardio and some random lifts, really just feeling out this new gym...it was built last year and has tons of stuff in it.

My biggest flaw in dieting is that i sometimes stop eating, and i know that is no good for anyone. It takes a lot of motivation to eat every 3 hours. I just have to get into the swing of it again. Last summer i was taking down 3 shakes and 3 meals every day, and feeling great.

I plan to focus on my core lifts, Bench Press (actually, DB press), Squat, and Deadlifts. I also plan on working my traps, delts, and back also with a few additional lifts. Hell, im probably going to do more than i schedual every day anyways, but i want to focus on my main lifts and then just let the bricks fall where they may, so i dont feel constricted or hassled by a set schedual of 10 aux. lifts.

More to come real soon.

Jinxplayer · #2 09-19-2008, 07:24 PM

Going to do a push/pull routine, 7 day cycle during my cut.

1. heavy pull
----------
pull ups of various types
face pulls and rows on a sitting row machine
shrugs
deadlifts
biceps
leg curl

2. heavy push
-----------
DB Bench
squat
arnold press/shoulder press
triceps
calf presses on the leg press machine
dips

3. off

4. cardio/core

http://www.t-nation.com/free_online_...h_to_crunching

5.light/moderate pull
-------------------
pull ups of various types
face pulls and rows on a sitting row machine
shrugs
deadlifts
biceps
leg curl

6.light/moderate push & cardio/core
----------------------------------
DB Bench
squat
arnold press/shoulder press
triceps
calf presses on the leg press machine
dips

7.off

Exact exercises to come after i do it and feel it out a bit, but thats the general plan.

im going to be doing various core exersizes, mostly focusing on complex movements instead of the usual situp-bs that i hate.

Quote:

New workout time:

My split was ok before, but i need to refine it so i evenly work my muscle groups and give them maximum time to rest and grow, diet still coming :-p

A
--
Deadlifts
Pullups of different sorts
Preacher Curls
some tricep press
Cable deadlifts

B
--
Incline DB Press, getting up there in weight
Military or Arnold Press
Front raises, side raises
Dips

C
--
Squats
Leg Press
Calf press
leg curls
hyperextensions
Mid lat pull
high lat pull
Shrugs

CARDIO AND CORE (D)
--
Cardio and core stuff :-p

Past plan:

Brainstorming

Workout ideas:

A
DB Incline Bench
Flys
Shoulder Press
Some sort of shrug
Perhaps some sort of front and side delt work

B
Deadlift
Rows of some sort
Lat pulldowns, more than likely a few different variations each workout
Hyperextensions (small or no added weight)
finish with cable deadlifts

C
Squat
Leg Curls
Calf Raises
Leg Press perhaps
Stiff Leg cable deads

Jinxplayer · #3 09-19-2008, 07:25 PM

Diet

Going to start with a cut, diet around 2500 cals. Im going to use www.fitday.com as i already have tons of custom values entered for the normal healthy foods i eat. I will spend a week using fit day then i will figure out exactly what my diet is going to do.

Foods:

Oatmeal
Eggs
Cheese (cottage and other)
Whey
Chicken (lots of it!)
PB
Wheat Bread
Brown Rice
Spinach
Green Beans
Some fruits (cant cut them out, you just gotta draw the line somewhere

)
BBQ Sauce
Salsa
Whole Wheat pasta every now and then
and some other BS.

Quote:

2 weeks into getting back into lifting, feeling great and ready to get serious now that im passed my "tune up" phase.

Im really into the idea of a revolving diet that i have read about from links from this forum, and to me, it makes sense. On the days you lift, eat a little bit more than your baseline cals, on the days you dont lift, you eat less. Simple to me.

I usually buy chicken breasts 6lbs frozen at a time and cook them up 2lbs at a time each. After i grill them, i cut them into roughly 50g chunks of chicken, and build my diet that way. I picked up 3lbs of fish, i love it anyways. When i eat my meals, i usually accompany it with big bags of frozen green beans and frozen spinach, dose it with olive oil right out of the nuker.

Im going to start on a cut diet, i have a goal to lose about 30lbs of non-muscle mass. I go all the way whenever i go to the gym, i take my pwo after each workout, i need to start taking my multivitimin every day. I eat a lot of fruit and a lot of fresh veggies, i have the resources to do what i need, so im going to do it. more to come

Jinxplayer · #4 09-21-2008, 05:44 PM

Im thinking some sort of 7 day split for this. I was also considering doing a full body work out every time and have a 9 day split, but we will see how this goes, and maybe for my first alteration a month from now ill try a full day and see if i can keep that going.

Jinxplayer · #5 09-22-2008, 02:14 PM

Had a nice workout yesterday:

DB Press, 40x10, 45x10, 45x6 (failure)
Shoulder Press, 65x10, 65x5 (shoulder started to hurt a bit, so i cut it off early)
Lat shrugs, 60x10, 60x10, 60x10, each with a static hold at the end
rear lat shrugs 60xa few, mostly just a long static hold to finish it off
Flys, 15xwhatever, needed to use more weight and have an idea of what i want to do before i do it again. I plan on doing these more, i could have done a lot more weight to get a better workout, but i was just testing the waters.

Jinxplayer · #6 09-24-2008, 12:55 AM

Deadlift 135x10, 155x10, 175x8, 205x5
DB Rows 40x10, 40x10 each side
Hyperextension 10xBW
Wide grip lat press, 85x10
Narrow grip lat press, 85x5

Great workout thanks to the deadlifts..by the time i got to the lats, i was huffing and puffing so hard, i did a few reps and had to throw in the towel. Pretty good for my 2nd day into this schedual, only way to go now is up.

Jinxplayer · #7 09-25-2008, 03:20 PM

Today, is very exciting. Since i wont work out till sunday night at the latest, im going to do A and C days today.

Jinxplayer · #8 09-26-2008, 11:05 PM

Squat 45lb bar, 10x3 fast sets
Leg Curls 65x10x3
Calf Raises 270+weight of sledx10x3
Leg Press 270+weight of sledx10x3

DB Incline Bench 45x10 45x10 45x8 (failure)
1&1/2 Flys 25x10, 25x7 25x3, last 2 sets to failure
Arnold Press 25x10x3
Cable shrugs, 3 sets of 10 seconds static hold and 5 second negativex5

Jinxplayer · #9 10-01-2008, 12:03 AM

DB Incline Bench 45x10 50x10 50x10
Arnold Press 25x10 25x10 25x8 failure
superset with
sitting DB curls, 25x4 each sidex3
1 1/2 DB Flys, 25x5, 25x3, ouch

Wide grip lat pull, 85x10 85x10
narrow grip lat pull 85x10 85x10
Hyperextensions, bwx10x2
I dont know what this was, but im going to make my roomate pay, 35x2, great cardio

Felt like **** today at the gym. Tomorrow im going back to finish the things i couldnt, deadlift, rows, and shrugs. I dont think im going to try to do the 2 workouts in one day thing anymore, just because i cant dedicate all i need to give to each day.

Jinxplayer · #10 10-02-2008, 02:29 AM

Making up for the lifts i missed yesterday:

Sitting Incline shrugs 40x10, 40x10, 40x10
low pully cable shrugs, 80x10, finished off on the 10th rep with a 10 count staticx2.
deadlifts, 135x10, 185x8, 235x4, 235x1 (because it was talking trash to me)