shdwmsk
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First off, Thanks AaronJP1 for the chance to log somthing!
O.K. starting this off with an introduction and some general stats:
Currently a student going for my Bachelors in Mechanical Engineering, maried going on 10 years, got 1 daughter 14 months and another on the way, getting here around september.
Age: 29
Height: 5'9"
Weight: 214, 1 month ago
BF%: low 20's? checked it 1 month ago forgot the number...
getting weight and Bf% checked tues or thurs
Years lifting: 8? took the last 2 years off 'cause of work and a kid
Old pr's:
Bench, 405
Squat, 450
DL's, 450
Pr's now:
Bench, 295
Squat, 365
Dl's, 365
Goals by 2013:
Bench, >400
Squat and Dl's >500
All supplements:
fish oil
DHA
Vit C
Extend aminos (3.1.1)
Jack3d (full scoop)
Bulk creatine was doing a total of 5g's aday including whats in jack3d but will up this to around 7-8g's total
On whey protein 1 scoop 2 a day
now + Slinshot
Diet:
B-fast: Normally 2 packets of walmart generic instant oat meal, banana and a poptart. Also a protein shake
Pre W/O: Most days I work out fasted or have a small bag of pretsels before I lift. Take my P/W/O when I get to the gym along with my amino's and then my 2nd shake after lifting.
Lunch: Usually right after lifting I buy a foot long turkey and ham from scrubway, eat half and save the other half for 3-4 hours later.
Dinner: usually carb rich stuff like 'sgetty or pasta or chicken brests. moderately healthy (no bad fast food, sometimes hardeys hot ham and cheese....)
Before bed: 2 cups of cottage cheese with peaches.
Macro's? no idea. I should sit and math it out but I think im too scared! Im sure I am getting too much of the bad stuff and not enough of the good stuff. Now that I have something like this, ill do it (this weekend).
W/O:
following a westside BB template right now. 4th week into it, seen lots of quick gains, expecting them to start tapering off here soon, noobie gains dont last forever.
Mon: Heavy upper
Tues: Heavy lower
Thurs: Dynamic upper
Fri: Dynamic lower
Cardio:? wtf is that? yea i need to start this.... maybe wednesdays.....
Day 1:
2 pills of slinshot with my b-fast
2 pills P/W/O and siped on my protein shake intra W/O like i saw in somone elses log somewhere
W/O
Ended up doing heavy upper sun. Was bored and nothing better to do so what the hell (didnt use slinshot then)
So, Heavy lower today:
DL's worked up to 3 rep max of 365 starting from 135 x10
135 x10
185 x10
205 x10
225 x10
275 x5
295 x5
315 x5
325 x3
365 x3 (only did 1 rep last week)
lunges:
135 x10 x3 each leg. (non lifting leg up on a bench) (did not finish last set last week)
Back was too shot to do good mornings, need to think of another hamstring movement on weeks with DL's
Abs:
triple set of hanging leg raises with 35 lb db x10
laying leg raises x10
flutter kicks x10
5 min hot tub
Day 1 observations:
B-fast: felt good this morning after B-fast, possibly more awake.
W/O: Did not like taking slinshot then sipping on a shake intra W/O, felt too full. Not bloated but was not feeling to good in the ol' tummy. Will be changing this tomorow to most likely small bag of pretzels and some grape or apple juice as i have been reading on the forums.
After W/O: usually get tired after my W/O meal, and want to take a nap before my night class (spanish sucks!!) did not happen today. felt all good and energized so far. If this is because of the slinshot, I like it!
O.K. starting this off with an introduction and some general stats:
Currently a student going for my Bachelors in Mechanical Engineering, maried going on 10 years, got 1 daughter 14 months and another on the way, getting here around september.
Age: 29
Height: 5'9"
Weight: 214, 1 month ago
BF%: low 20's? checked it 1 month ago forgot the number...
getting weight and Bf% checked tues or thurs
Years lifting: 8? took the last 2 years off 'cause of work and a kid
Old pr's:
Bench, 405
Squat, 450
DL's, 450
Pr's now:
Bench, 295
Squat, 365
Dl's, 365
Goals by 2013:
Bench, >400
Squat and Dl's >500
All supplements:
fish oil
DHA
Vit C
Extend aminos (3.1.1)
Jack3d (full scoop)
Bulk creatine was doing a total of 5g's aday including whats in jack3d but will up this to around 7-8g's total
On whey protein 1 scoop 2 a day
now + Slinshot
Diet:
B-fast: Normally 2 packets of walmart generic instant oat meal, banana and a poptart. Also a protein shake
Pre W/O: Most days I work out fasted or have a small bag of pretsels before I lift. Take my P/W/O when I get to the gym along with my amino's and then my 2nd shake after lifting.
Lunch: Usually right after lifting I buy a foot long turkey and ham from scrubway, eat half and save the other half for 3-4 hours later.
Dinner: usually carb rich stuff like 'sgetty or pasta or chicken brests. moderately healthy (no bad fast food, sometimes hardeys hot ham and cheese....)
Before bed: 2 cups of cottage cheese with peaches.
Macro's? no idea. I should sit and math it out but I think im too scared! Im sure I am getting too much of the bad stuff and not enough of the good stuff. Now that I have something like this, ill do it (this weekend).
W/O:
following a westside BB template right now. 4th week into it, seen lots of quick gains, expecting them to start tapering off here soon, noobie gains dont last forever.
Mon: Heavy upper
Tues: Heavy lower
Thurs: Dynamic upper
Fri: Dynamic lower
Cardio:? wtf is that? yea i need to start this.... maybe wednesdays.....
Day 1:
2 pills of slinshot with my b-fast
2 pills P/W/O and siped on my protein shake intra W/O like i saw in somone elses log somewhere
W/O
Ended up doing heavy upper sun. Was bored and nothing better to do so what the hell (didnt use slinshot then)
So, Heavy lower today:
DL's worked up to 3 rep max of 365 starting from 135 x10
135 x10
185 x10
205 x10
225 x10
275 x5
295 x5
315 x5
325 x3
365 x3 (only did 1 rep last week)
lunges:
135 x10 x3 each leg. (non lifting leg up on a bench) (did not finish last set last week)
Back was too shot to do good mornings, need to think of another hamstring movement on weeks with DL's
Abs:
triple set of hanging leg raises with 35 lb db x10
laying leg raises x10
flutter kicks x10
5 min hot tub
Day 1 observations:
B-fast: felt good this morning after B-fast, possibly more awake.
W/O: Did not like taking slinshot then sipping on a shake intra W/O, felt too full. Not bloated but was not feeling to good in the ol' tummy. Will be changing this tomorow to most likely small bag of pretzels and some grape or apple juice as i have been reading on the forums.
After W/O: usually get tired after my W/O meal, and want to take a nap before my night class (spanish sucks!!) did not happen today. felt all good and energized so far. If this is because of the slinshot, I like it!