j0sh710 Training Log (Time to juice!)

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  1. j0sh710 Training Log (Time to juice!)


    :bb2:Ok It's time to get bigger, leaner, and stronger!

    Current Stats Of Day 1 (Febuary 18, 2008)
    Weight: 168
    Body Fat: Unsure somewhere around 17%
    Bench: 185
    Squat: 225x3

    Supps i will be takeing:
    Whey Protein
    Fish/Flax Oil
    RPM
    Multi-vitamin
    (creatine monohydrate) after takeing a 6-8 week break from it so i will be back on it around April 1, 2008.

    Goals: (Met when possible i am not setting a deadline because i don't have one)
    Bench: 225
    Squat: 300
    Bodyfat: Below 10%
    To look good :hsughup:

    Diet:
    I will be following A Keto Diet to see how that will run for 1 month and then i will go from there.

    17.2% 168 <Weight 139 <Lean Body Weight
    168 <Daily Protein Needed
    560 <Calories From Protein
    1460 <Fat Calories 162grams fat
    2020 <Calories Total


    Carb Up!
    Lasts Friday Night-Midnight Saturday

    630g Carbs
    63g Fat

    Eating lots of steak, chicken, fish, whole eggs, sausage, bacon, and protein and oil shakes.

    I will also try and eat around 6 meals a day just hard to get in with school but i will try my best.


    Keep a large intake of water.


    Training:

    *UPDATED*
    New Training I am going to follow


    *3 exercises for large muscle groups
    *2 exercises for smaller muscle groups
    *reps low
    *Weight High
    *sets high
    *alternate lifts each week
    *alternate rep rages and sets
    *15 reps with abs

    Monday:
    Chest
    Dumbell Flys
    Flat Bench
    Decline Bench
    Incline Bench
    Decline Flys
    *i will choose these or any other i can come up with and i will have 1 lift for bottom of chest and 1 lift for bottom and the other lift is for either or the middle.*

    Triceps
    Dumbell Kickbacks
    Skull Crushers
    Cable Pull Downs
    Close Grip Bench

    Abs
    Sit ups on decline bench w/ weight (always do this i feel it works very well)
    Any Other ab workout i have in mind.

    Wednesday:
    Back
    Low Row on machine
    Barbell Shurgs
    Bent-Over Row
    Upright Row
    Cable PUll-Downs

    Bicep

    Concentration Curls
    Alternating Dumbell Curls
    Ez-bar Curls
    Straight Bar curls
    Hammers

    Forearm
    Reverse Barbell Curls
    Wrist Curls
    Reverse Wrist Curls
    Abs
    Sit ups on decline bench w/ weight (always do this i feel it works very well)
    Any Other ab workout i have in mind.


    Friday:
    Legs
    Squat (always doign)
    Deadlift
    Dumbell Lunges
    Donkey Calf Raise
    Leg Extensions

    Shoulders

    Barbell Shoulder Press
    Dumbell Shoulder Press
    Front Dumbbell Raise
    Side Dumbbell Raise

    Abs
    Sit ups on decline bench w/ weight (always do this i feel it works very well)
    Any Other ab workout i have in mind.

    Start the carb up for 24-30 hours!

    I will throw some cardio sessions as well when i desire them, but also tuesday and thursday will always be doing cardio.

    Pictures:



    p.s. i left my hair nice and crazy just for you guys :2:



    Please give me advice to make this work even better for me it would be greatly appreciated



    Latest Photos March 01, 2008









    lol lots of pics that are same but more is better, but anyways dont mind my facial expressions.


  2. hey man if your trying to get stronger do less reps. i would say around 5. try pyramiding up and then back down. works well to build muscle. fat burning i would say do alot of cardio & diet right. try to take at least a gram of protein per pound of body weight. and work hard till your muscles are aching and you cant lift anymore, thats the biggest time of growth. sleep good. and good luck. ill be following.
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0
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  3. allright thanks i will make sure to be diet and cardio in good shape, i am going to do around 6-8 reps for now and maybe once i get leaner go for really low reps to get some strength.

  4. are you going more for strength & size or tone?
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  5. More tone but i dont want to lose any strength i am hopeing to get some tone while still putting on some muscle and strength
    •   
       


  6. yeah nevermind about the 5x5. thats a good mass/ strength gaining workout. do around 8-10 reps. search around and find a workout you like. the people here are really good at helping out so you will def. find what your looking for. good luck bro
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  7. ok thanks a lot man.

  8. well today went well we had our football cardio which was very intense and i eat very low carbs probably around 10 and high protein and fat i am not sure exact numbers but i know i am close or met my requirements.

  9. good. what kind of cardio did you do?
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  10. I leaned out, put on muscle, and got stronger doing the 4-6 reps.

    Doing 8-10 reps might be good, but doing 4-6 allows more muscle fibers to be used becuase much more weight is being used.

    Find whatever works for you though josh.

  11. ok what your saying actually makes a lot of sense 4-6 reps might be better, but one thing i was wondering is do you believe and doing them with perfect form, for example bicep curls do u put a little swing into it when you do them so you can get more weight or do you just get pefect form but lower weight?

  12. Quote Originally Posted by j0sh710 View Post
    ok what your saying actually makes a lot of sense 4-6 reps might be better, but one thing i was wondering is do you believe and doing them with perfect form, for example bicep curls do u put a little swing into it when you do them so you can get more weight or do you just get pefect form but lower weight?
    PERFECT FORM > weight. THAT IS THE KEY. it doesnt matter what weight your doing at alll unless you have form. stick light enough that you can concentrate on form. make sure to contract your muscles while you are doing your lifts. and finish what you start, those are the key points. but i emphasize form greatly and i think anyone would agree. plus if u swing it you are not working exactly the muscle you are intending to its fullest. FORM FORM FORM and the weight will come along with it! hope this helps man. as you can tell im followin this pretty closely. good luck
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  13. thanks man, that makes sence because when you don't use good form your useing other muscle groups thanks man for the help you giving me it's helping a lot.

  14. Quote Originally Posted by j0sh710 View Post
    thanks man, that makes sence because when you don't use good form your useing other muscle groups thanks man for the help you giving me it's helping a lot.
    anytime bro thats what people are on this site for.
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  15. Quote Originally Posted by TexasLifter89 View Post
    anytime bro thats what people are on this site for.
    thanks man a bunch people like you keep me motivated.

    Ok well today i had a really good day for lifting, we were finiding out maxes, and i broke everything.

    Bench is now 205
    Clean is 175
    and box squat 360

    My diet was also very clean the whole day i had very low carbs i had my fats i needed and i am planning on doing some slow cardio here in a second about 30mins of it.


    I already feel like i am thinning out, i believe this keto diet it workign good for me.

  16. Quote Originally Posted by RoidRageX10 View Post
    I leaned out, put on muscle, and got stronger doing the 4-6 reps.

    Doing 8-10 reps might be good, but doing 4-6 allows more muscle fibers to be used becuase much more weight is being used.

    Find whatever works for you though josh.
    today i started useing your tip of 4-6 reps i believe it will help.

  17. Quote Originally Posted by j0sh710 View Post
    thanks man a bunch people like you keep me motivated.

    Ok well today i had a really good day for lifting, we were finiding out maxes, and i broke everything.

    Bench is now 205
    Clean is 175
    and box squat 360

    My diet was also very clean the whole day i had very low carbs i had my fats i needed and i am planning on doing some slow cardio here in a second about 30mins of it.


    I already feel like i am thinning out, i believe this keto diet it workign good for me.
    thats good to know man glad i could be of some service. just keep it up. congrats on breaking your PR's!!
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  18. thanks man i am proud of my self to be able to bench in the 200's

  19. Ok well lets me tell you how today went, well it started off like this, yesterday we went to the store and bought everything i needed for my diet like evo, almonds, meats, eggs, chesse everything and today i eat amazingly i think.

    So breakfast

    6:00 a.m.
    4eggs 2 whites
    chesse on top
    A slice of ham
    multi vitamin

    9:00 a.m.
    whey protein shake 25g
    extra virgin olive oil 2tbsp

    12:00
    tortilla wrap high fiber 7g carbs
    slices of turkey
    cheese sprinkled on it
    bag of almonds
    suger free jello
    2 cheese sticks

    3:30 p.m. (i kno a little longer split post workout cardio)
    Protein shake 25g
    2 tbsp olive Oil

    6:00
    2 tbsp Peanut butter
    handful almonds
    rpm

    7:00
    workout bi's and tri's

    8:30
    one lean pork chop
    bag of almonds

    9:30
    1/2 cup cottage cheese
    1tbsp olive oil
    almond meal

    review on rpm.
    amazing stuff! Well i was all tired from my cardio then i took that 1 hour later hit the weights with high intensity now jitters i got a larger pump before i even started lifting i was getting a pump you just get through your works out so much easier with the highest intesntiy love it, i deffiantely useing this more also thinking of getting some drive to go with it.

  20. Quote Originally Posted by j0sh710 View Post
    Ok well lets me tell you how today went, well it started off like this, yesterday we went to the store and bought everything i needed for my diet like evo, almonds, meats, eggs, chesse everything and today i eat amazingly i think.

    So breakfast

    6:00 a.m.
    4eggs 2 whites
    chesse on top
    A slice of ham
    multi vitamin

    9:00 a.m.
    whey protein shake 25g
    extra virgin olive oil 2tbsp

    12:00
    tortilla wrap high fiber 7g carbs
    slices of turkey
    cheese sprinkled on it
    bag of almonds
    suger free jello
    2 cheese sticks

    3:30 p.m. (i kno a little longer split post workout cardio)
    Protein shake 25g
    2 tbsp olive Oil

    6:00
    2 tbsp Peanut butter
    handful almonds
    rpm

    7:00
    workout bi's and tri's

    8:30
    one lean pork chop
    bag of almonds

    9:30
    1/2 cup cottage cheese
    1tbsp olive oil
    almond meal

    review on rpm.
    amazing stuff! Well i was all tired from my cardio then i took that 1 hour later hit the weights with high intensity now jitters i got a larger pump before i even started lifting i was getting a pump you just get through your works out so much easier with the highest intesntiy love it, i deffiantely useing this more also thinking of getting some drive to go with it.
    great job. ha iwish my parents would have been that supportive they tell me its crap that i dont need supps and give me crap about taking protein
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  21. totals:
    fat: 238g
    protein: 192g
    carbs: about 10g

    need to try and get a little less fat 2morrow my goal is more around 168g fat
    and 150g protein

  22. Quote Originally Posted by j0sh710 View Post
    totals:
    fat: 238g
    protein: 192g
    carbs: about 10g

    need to try and get a little less fat 2morrow my goal is more around 168g fat
    and 150g protein
    delete your pm's its full so i cant reply to u.
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  23. ok i will delete them and ya my dad is pretty suportive about me lifting i am glad i have a parent who will help out because i have no job.

  24. Ok well my diet was good very clean kept carbs out untill finaly workout was done and began carb up untill sunday i go back to low carbs.

    a new addition i am adding is no fat on workout days after workouts, so i will exclude oils i add.

    The last workout i had was very hard since i lacked all the carbs but i feel like i am getting much leaner i will post some pics up tomorrow for you guys to see my progression.

  25. sounds good man
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  26. thanks man today is going good keeping my carbs and protein and fat high and 2morrow back to low carbs again check this out though.


    me in april 2007


    me a week ago now i am starting to cut though.

  27. keep it up man doing good
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  28. ok well i haven't logged for the past things but don't worry everything is going good, i will take pics this comeing weekend.

  29. when you do your workout are u doing it to where your arms. what ever muscle yo uare working is shot for each lift? because if not that will improve your results drastically.
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  30. Quote Originally Posted by TexasLifter89 View Post
    when you do your workout are u doing it to where your arms. what ever muscle yo uare working is shot for each lift? because if not that will improve your results drastically.

    wait i am confused what you were trying to say your wording was kind of sloppy?
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