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  1. #1
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    Default Travis' Journal!

    Well i decided i should start one of these because i feel the that comments from you guys will really help me maximize my workout and Diet. So ill be starting it on monday!!! Also it will help me keep track better of how much im increasing by.
    Training Goal: Muscle Size
    Last edited by Travis; 01-04-2007 at 02:07 AM.

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    Monday - Chest
    5 min warmup on bike
    At the beginning me and workout partner decided to figure out our max BB benchs so our workouts could go by % of max and i maxed bench of 210lb(95.4KG)
    Incline BB Bench Press
    4 sets 8 reps on 135LB(61.3KG)

    FreeMotion Seated Cable Bench Flys:
    4 sets 8 reps on 70Lb(31.8KG)

    DB Bench Press
    4 sets 8 reps 65lb(29.5KG),60lb,60lb,60lb(27.2KG)

    DB Bench Flys
    4 sets 8 reps 30lb(13.6KG)

    Machine Dips
    4 sets 8 reps 285lb(129.5KG), 8 reps 300lb(136.3KG), 7 reps of 315lb(143.1KG), 6 reps of 315lb(143.1KG)

    Any Comments critiqueing my workout is greatly appriciated
    I wont be posting my diet today as it went bad for the first time in a month because i was gone driving around 2 hrs from my house all day so i only got
    2,260 cals, 50g fat, 272g carb, 195g prot (calories are really low)
    Last edited by Travis; 01-02-2007 at 12:54 AM.

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    Tuesday: Shoulders/Traps

    One armed shoulder press
    4 sets 8 reps 60lb(27.2kg) each arm

    overhead shoulder press
    4 sets 8 reps 110lb(50kg)

    Military Press
    4 sets 165(75kg),165,180(81.8kg),180 8 reps

    DB Shoulder Shrugs
    4 sets 8 reps 60lb(27.2kg)

    Arnold Press
    4 sets 35lb(15.9kg),35lb,45lb(20.4kg)45lb 8 reps
    Ended with 20 mins of low-intensity cardio

    Food Eaten today:
    meal #1: 6:00am 1cup of milk(86 cal,0 fat,12 carbs,8 prot) with 3/4 cup of honey nut cherrios(115 cals,1 fat,24 carbs,3 prot)1 slice of a ham steak(70 cals,2 fat,0 carb,11 prot)
    meal #2: 10:30 2x fruit snacks 100% real fruit!(90 cals,0 fat,12 carbs,0 Prot)
    1:30 2x 6oz chicken breasts(350 cals,7 fat,0 carb,65 prot)inside of 2 wheat buns(160 cals,3 fat,30 carbs,6 prot)
    Meal #3: 3:30 1.5 scoops of prot powder with 1 cup of skim milk(270 cals,2 fat,17 carbs,44 prot)and 1.5 cups of apple juice with 5g glutamine(180 cals,0 fat,43 carbs, 0 prot)
    Meal #4: (not the best meal but i ran out of chicken and steak)5 whole wheat organic tortillas(550 cal,11g fat,100 carb,25 prot)1 can 98% fat free beans(420 cals,5.5 fat,63 carb,24.5 prot) 1/2 cup cheese(440 cals,35 fat,0 carb,28 prot)
    Meal #5: 1 cup of apple juice(120 cal,35 carb,0 fat,0 prot) 1.5 scoops of prot powder with 1 cup of skim milk(270 cals,2 fat,17 carbs,44 prot)
    all togeather today i had 3113 calories, 70 grams of fat, 370g carbs, 259.5g prot.
    i think i had to many carbs and not enouph protien game out to 47% carb,33% prot,20% fat

    i would like to get 6 meals a day but with school its just Hard, and i really dont even count my meal #2 as a meal but its all i had avaliable.
    Im having alot of trouble even getting that 3000 calories a day its really hard!! i ushally get 2700-2800 and i believe i burn at least 2800 a day so i need more then that to gain weight! any comments would be helpful!
    Last edited by Travis; 01-04-2007 at 12:40 AM.

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    Wensday: Bi/Tri
    BB skullcrushers
    4 sets of 8 reps 70lb(31.8kg),60lb(27.2kg),60lb,60lb

    Assisted Dips(really i would like to do normal dips without the assist as the stupid thing wasn't keeping up with me anywyas and kept hitting me!!!)
    4 sets of 8 reps 60lb(27.2kg),30lb(13.6),30lb,30lb

    BB preacher Curl
    4 sets of 8 reps 55lb(24.9kg),55lb,55lb,55lb

    Bisolator Machine
    3 sets of 10 reps 100lb(45.4kg),90(40.9kg),80(36.3kg)(drop set) 80lb(36.3kg),70lb(31.8kg),60lb(27.2kg)(drop set) 60lb(27.2kg),50lb(22.7kg),40lb(18.1kg)(drop set)

    Overhead Tricep Machine Supersetted with machine dips
    4 sets of 8 reps 100lb(45.4kg),100lb,100lb,100lb 4 sets of 8 reps 140lb(63.6kg),140lb,140lb,140lb
    each set alternated between machines

    Incline DB Hammer Curls
    4 sets of 8 reps 20lb(9kg),20lb,20lb,20lb

    Food Eaten Today:
    meal #1: 6:00am 1cup of milk(86 cal,0 fat,12 carbs,8 prot) with 3/4 cup of honey nut cherrios(115 cals,1 fat,24 carbs,3 prot)
    Meal #2: 2:30pm 5 whole wheat organic tortillas(550 cal,11g fat,100 carb,25 prot)1 can 98% fat free beans(420 cals,5.5 fat,63 carb,24.5 prot) 1 cup cheese(880 cals,70 fat,0 carb,56 prot) I didn't want to have this but i was still out of chicken and steaks and everything else and have to go to store before dinner
    Meal #3: 5:30pm 1.5 cup of apple juice(180 cal,52.5 carb,0 fat,0 prot) 1.5 scoops of prot powder with 1 cup of skim milk(270 cals,2 fat,17 carbs,44 prot) 30 mins later i took multivitamins
    meal #4: 8:30pm 9oz of a boneless skinless chicken breast with bbq sauce (dont know calories of bbq sauce) but chicken breast is (480 cals,20 fat,0 carb,72g protien)
    meal #5: 11:00pm 1 cup of apple juice(120 cal,35 carb,0 fat,0 prot) 1.5 scoops of prot powder with 1 cup of skim milk(270 cals,2 fat,17 carbs,44 prot)
    TOTAL: 3370 calories, 111.5 fat, 320 carbs, 276.5 prot
    Scale is 38% carbs, 33% prot, 30% fat(today i had way to much fat (STUPID CHEESE)
    Last edited by Travis; 01-04-2007 at 02:35 AM.

  5. #5
    Watchin what yer doin! tadolfi's Avatar
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    No critique on the workout - I applaude you for doing this and sticking to your guns!
    Keep it up Brother!

    I'll check in to see how it's going from time to time.

    Cheers,
    Troy
    Failure to Plan is Planning to Fail
    What's your plan?
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    Thx Tadolfi
    Thursday: Legs

    5 minute bike warmup
    Smith Machine Squats(first time ever doing squats so i didn't know how much weight would work for me)
    4 sets of 8 reps 135lb(61.3kg),185lb(84.0kg),165lb(75kg),165lb

    Angled Leg Press
    4 sets of 8 reps 315lb(143.1kg),275lb(124.9kg),275lb,275lb

    Leg Extention
    4 sets of 8 reps 120lb(54.5kg),120lb,120lb,120lb

    Inner Abducter
    4 sets of 8 reps 150lb(68.1kg),150lb,150lb,150lb

    Outer Abducter
    4 sets of 8 reps 150lb(68.1kg),150lb,150lb,150lb

    Standing Calf Raises(only 20 sec rest between each set)
    4 sets of 12 reps 210lb(95.4kg),210lb,210lb,210lb

    5 min row flat out ending

    Food Eaten: I dont know any calories or prot etc today as i had some things i didn't measure
    Meal #1: Honey Nut Cherrios with skim milk
    Meal #2: 2x granola bars
    Meal #3: grilled chicken sandwich in wheat buns
    Meal #4: Protien Shake with skim milk and glutamine with apple juice
    Meal #5: HomeMade Chicken alfredo with carrots and brocolli in it with a salad on the side
    Meal #6: Protien Shake with skim milk and glutamine with apple juice
    ESTIMATED CALORIES:2800+, ESTIMATED CARBS 340+, ESTIMATED PROT 260+, ESTIMATED FAT 60+ OR 70+
    Last edited by Travis; 01-05-2007 at 12:36 AM.

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    please comment on my workout/diet to help me reach MAXIMUM RESULTS!
    Last edited by Travis; 01-05-2007 at 05:45 PM.

  8. #8
    Stealth Mod Saurus's Avatar
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    Quote Originally Posted by Travis
    Thx Tadolfi
    Thursday: Legs

    5 minute bike warmup
    Smith Machine Squats(first time ever doing squats so i didn't know how much weight would work for me)
    4 sets of 8 reps 135lb(61.3kg),185lb(84.0kg),165lb(75kg),165lb

    Angled Leg Press
    4 sets of 8 reps 315lb(143.1kg),275lb(124.9kg),275lb,275lb

    Leg Extention
    4 sets of 8 reps 120lb(54.5kg),120lb,120lb,120lb

    Inner Abducter
    4 sets of 8 reps 150lb(68.1kg),150lb,150lb,150lb

    Outer Abducter
    4 sets of 8 reps 150lb(68.1kg),150lb,150lb,150lb

    Standing Calf Raises(only 20 sec rest between each set)
    4 sets of 12 reps 210lb(95.4kg),210lb,210lb,210lb

    5 min row flat out ending

    Food Eaten: I dont know any calories or prot etc today as i had some things i didn't measure
    Meal #1: Honey Nut Cherrios with skim milk
    Meal #2: 2x granola bars
    Meal #3: grilled chicken sandwich in wheat buns
    Meal #4: Protien Shake with skim milk and glutamine with apple juice
    Meal #5: HomeMade Chicken alfredo with carrots and brocolli in it with a salad on the side
    Meal #6: Protien Shake with skim milk and glutamine with apple juice
    ESTIMATED CALORIES:2800+, ESTIMATED CARBS 340+, ESTIMATED PROT 260+, ESTIMATED FAT 60+ OR 70+
    1. Warmup

    Your warmup is not sufficient. 5 minutes bike is good, but you need to warmup for the actual exercises. Do two warmup sets for each new muscle!

    Example: Squat warmups
    Warmup set 1: Do 15 - 20 reps with no weight to lubricate the joints (also helps to get your form right.)
    Warmup set 2: 10 reps with 30 kg

    For each exercise, you should first do 1 warmup with no weight, and then another with very light weight (around half of your first set.)

    This applies to all exercises - not just to legs.

    2. Stretches

    You must include stretches!

    3. Adductors

    Is there a specific reason why you do adductors? If not, you should remove these from the workout, as they get more than enough training from your compound exercises and don't need isolation exercises.

    4. Hamstrings

    You are not training the hamstrings. Include stiff legged deadlifts or lying leg curls.

    5 . Soleus

    You need to include seated calf raises to work the soleus in addition to your standing calf raises. (Standing calf raises mainly work the gastrocnemius.)

    6. Diet

    Remember to eat 50 - 60g of simple carbs immediately after your workout, and 40g protein within an hour of your workout. You could just take your protein/carb shake straight after your workout if you prefer.

    7. Glutamine

    Bear in mind that most protein shakes contain 8-10g glutamine per serving, and since you're using your shake twice a day, you should be getting more than enough glutamine from your shakes without additional supplementation. I would suggest that you rather spend that money on creatine.
    Last edited by Saurus; 01-05-2007 at 03:23 AM.
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    Thx for all that info saurus, i havn't been putting all the info in there but i do do 5 mins of streching in the beginning and at the end just never say i do. As for the warmup sets sometimes i dont have the adiquite time to do them but ill start trying to make time . The Adductors it was my first time doing them all the things i wanted to use was in use so i figured i might as well use those. But i wont do those agian now! 30min after i workout i take the 1.5 cups of apple juice with glutamine which is 44g carbs then 30 min later have my protien shake. is this ok? or do i need more carbs! and the hamstrings and the steated calf raises ill be sure to add in next time.

    Thx agian Saurus

  10. #10
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Travis
    Thx for all that info saurus, i havn't been putting all the info in there but i do do 5 mins of streching in the beginning and at the end just never say i do. As for the warmup sets sometimes i dont have the adiquite time to do them but ill start trying to make time . The Adductors it was my first time doing them all the things i wanted to use was in use so i figured i might as well use those. But i wont do those agian now! 30min after i workout i take the 1.5 cups of apple juice with glutamine which is 44g carbs then 30 min later have my protien shake. is this ok? or do i need more carbs! and the hamstrings and the steated calf raises ill be sure to add in next time.

    Thx agian Saurus
    Your diet looks ok, if you want to add more calories without going overboard, you can add 1.5oz flaked/ground (262cal) but you could add 1 banana, 2 apples,
    Doug

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    1.5oz flaked/ground what is that?

    Friday: Abs/Cardio/Forearms
    dont know the names or dont remember the names of pretty much everything i did so ya.
    Diet: Again didn't measure calories and what not as im not the one who made a single thing today!But today was a bad day for eating and i regret it!(no breakfast or any food until 1:30pm!!!!
    Meal#1: 1:30pm homemade chicken noodle
    Meal#2: 2:30pm some werid BBQ chicken pizza that was made from whole wheat tortilla and red peppers and very little cheese also put some carrots on it
    Meal#3: 3:30pm A protien bar
    at 4:30 took No-Xplode(been taking for like 2 weeks now) then at 5:00 worked out till 6:30 and took Cell-Mass(which i just started today) right after
    Meal#4: 7:15 chicken in speghetti sauce with rice on top was weird and not very satisfying taste wont have that agian.
    meal#5: Protien shake and apple juice with glutamine
    ESTIMATED CALORES: 2700+ ESTIMATED FAT: 60+ ESTIMATED CARBS 330+ ESTIMATED PROTIEN 250+

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    Saturday:Chest













    Diet:Again a sortment of things and cant figure out calorie intake etc
    Meal#1: 6:00am 3/4 cup of cherrios in 1/2 of skim milk, 1 slice of ham steak(very lowfat)
    Meal#2: 12:00pm 6oz chicken breast + a corn on the cob and a roman lettuce salad
    Meal#3: 4:30pm Protien shake in skim milk + apple juice with glut
    5:30pm go to gym
    meal#4: 7:00pm take cell-mass then 30 minites later apple juice + whole wheat speghetti organic lowfat sauce and lowfat organic beef!
    Meal#5: 10:00pm Protien shake in skim milk + apple juice with glut + a banana + kiwi fruit
    Last edited by Travis; 01-07-2007 at 01:06 AM.

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    sunday: rest

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    Monday: Back

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    tuesday:Shoulders/Traps

    horrible memory at what i did with this thats what i get for not doing it right after i worked out!!!
    all i remember is
    Military Press
    4 sets of 8 reps on 195lb
    Last edited by Travis; 01-11-2007 at 03:41 AM.

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    Wensday: Bi/Tri

    cant remember name but your arms go like up in air and you curl
    2 warmup sets
    4 sets of 8 reps 65LB

    2 warmup sets
    Cable Bi Curls
    4 sets of 8 reps 50lb,60lb,60lb,60lb

    Incline Skullcrusher
    2 warmup sets
    4 sets of 8 reps 60lb (these were to light for me however the 70 and the 80 were in use the hole time)

    Tri Dips
    2 warmup sets
    4 sets of 8 reps 315lb

    Cable Tri pushdown or something like that
    2 warmup sets
    4 sets of 8 reps 130lb,140lb,150lb,160lb

    Preacher Bi Curl DropSets
    1 sets of 85lb-45lb (taking 10lb off each 5 reps) 2 sets of 75lb-45lb (taking 10lb off each 5 reps)
    Last edited by Travis; 01-11-2007 at 03:40 AM.

  17. #17
    Regular Poster luke's Avatar
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    how old are you mate?
    gota eat big to get big

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    17, why?

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    Thursday: Legs

    Seated Calf Raises
    2 warmup sets
    4 sets 8 reps 115lb

    Hack Squats
    2 warmup sets
    4 sets 8 reps 275lb

    Seated Leg Raises (works hamstrings)
    4 sets 8 reps 165lb

    Standing Calf Raises
    4 sets 8 reps 285lb

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    Friday: Chest

    DB Bench Press
    2 warmup sets
    4 sets of 8 reps 70lb

    Hammer Strength Wide Chest
    4 sets of 8 reps 180lb(2 45lb each side), 230lb, 200lb, 180lb

    Pec Deck
    4 sets of 8 reps on 190lb, 190lb, 180lb, 170lb

    DB Flys
    4 sets of 8 reps on 30lb

    Hammer Strength Decline Press
    4 sets of 8 reps on 50lb,50lb,55lb,55lb

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    Saturday:rest

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    Sunday: Back

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    Monday: Bi/tri's

 

 

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