Woke up this morning at 9:00 and had the same breakfast: 4 whole eggs (scrambled), 1 cup of oats and 1 glass of orange juice. I waited way too long between meals as I had lunch at 2:00 without having a protein shake as a midmorning snack. Lunch: Same as yesterday. At 3:15 I had my pre-workout drink and headed off to the gym for today’s workout of primarily biceps with a little back thrown in.
Start Time- 3:50pm
*Biceps:
-High Incline Dumbbell Curls: 5 sets x 8@45, 8@50, 8@50, 8@45, 8@45
-45 degree Dumbbell Incline Half Curls: 5 sets x 12@30 (all sets)
-Lying Dumbbell Curls: 2 sets x 8@25, 6@25
-Standing Hammer Curls: 1 set x 10@30
-Preacher Barbell 15’s (5 low x 5 high x 5 full): 3 sets x 15@45, 15@55, 15@55 (couldn’t finish set)
Back:
-Close-Grip Lat Pulldowns (Front): 3 sets x 20@100 (all sets)
-Cable Rows: 3 sets x 15@120 (all sets)
End Time- 4:55pm
*I got a great pump in my bis today as I couldn’t even let my arm hang to my side without having to keep it slightly bent.
Once I got home from the gym I had my protein shake with 1 tbsp creatine mixed in and 2 rice cakes with natural peanut butter. About an hour later I had dinner. For an evening snack I’ll probably have a couple ounces of peanuts for some healthy fats and 30 minutes before bed I’ll have my final protein shake. Within the next week I will make a meal plan that I will stick with everyday.
ZHF
Tuesday, April 12, 2011
Monday, April 11, 2011
I'm Backkkk
I woke up this morning at 7:15 and had my usual bulking breakfast of 1 cup of oatmeal, 4 whole eggs (scrambled), and a glass of orange juice. At 11:15, I had my first of three protein shakes for the day. Although I don’t recommend waiting 4 hours between meals, I had no choice today because of my classes. I had lunch at 1:00 which consisted of two whole wheat wraps with a slice of turkey breast and a half a piece of American cheese on each. I usually prefer to eat much more of a meal for lunch when trying to put on muscle mass but again because of class, I didn’t have the time for anything else and hadn’t pre-made any meals, which I highly recommend doing. Immediately after class, at 4:30, I took my pre-workout drink along with around 10 whole wheat crackers. I got to the gym at around 5:00 for my usual Monday work out of primarily chest with a few tricep exercises (just enough to get a pump).
Start Time- 5:05pm
Chest:
-Bench Press: 4 sets x 10@225, 6@225, 4@225, 8@205
-DB Incline Press: 4 sets x 10@70, 12@70, 9@80, 7@80
-Flat Bench DB Flyes: 3 sets x 1o@50
-Dips: 3 sets x 15 (bodyweight)
Tris:
-Rope Pushdowns: 3 sets x 15@40, 10@50, 15@30 (held and squeezed and repetition on last set)
superset with
-Overhead Rope Cable Extensions: 3 sets x 10@40, 10@40, 10@30 (held, squeezed last rep)
-Single-Arm Cable Pushdowns: 3 sets x 15@10, 15@10, to failure@20
End Time- 6:10pm
After my workout I had my post-workout protein shake followed by a glass of chocolate milk (I’ve found this post-workout combination to be beneficial when trying to put on some pounds). About an hour after my post-workout shake, I had approximately 8 oz of baked chicken breast for dinner. I would usually have a much larger dinner than this, especially adding in plenty of carbs, but today I haven’t been properly prepared, as you’ve seen. At 9:45, I had a snack of two rice cakes with 3 tbsp of natural peanut butter for a snack. I will have my final protein shake tonight at around 11:30 before I go to bed.
Daily Supplementation:
Breakfast: Multivitamin, Fish Oil, Flaxseed Oil
Pre-Workout: NO Shotgun, 1 tbsp creatine and 1 tbsp arginine (all mixed together)
Post-Workout: 1 tbsp creatine mixed into protein shake
Bedtime: 1 tbsp arginine mixed into protein shake
Start Time- 5:05pm
Chest:
-Bench Press: 4 sets x 10@225, 6@225, 4@225, 8@205
-DB Incline Press: 4 sets x 10@70, 12@70, 9@80, 7@80
-Flat Bench DB Flyes: 3 sets x 1o@50
-Dips: 3 sets x 15 (bodyweight)
Tris:
-Rope Pushdowns: 3 sets x 15@40, 10@50, 15@30 (held and squeezed and repetition on last set)
superset with
-Overhead Rope Cable Extensions: 3 sets x 10@40, 10@40, 10@30 (held, squeezed last rep)
-Single-Arm Cable Pushdowns: 3 sets x 15@10, 15@10, to failure@20
End Time- 6:10pm
After my workout I had my post-workout protein shake followed by a glass of chocolate milk (I’ve found this post-workout combination to be beneficial when trying to put on some pounds). About an hour after my post-workout shake, I had approximately 8 oz of baked chicken breast for dinner. I would usually have a much larger dinner than this, especially adding in plenty of carbs, but today I haven’t been properly prepared, as you’ve seen. At 9:45, I had a snack of two rice cakes with 3 tbsp of natural peanut butter for a snack. I will have my final protein shake tonight at around 11:30 before I go to bed.
Daily Supplementation:
Breakfast: Multivitamin, Fish Oil, Flaxseed Oil
Pre-Workout: NO Shotgun, 1 tbsp creatine and 1 tbsp arginine (all mixed together)
Post-Workout: 1 tbsp creatine mixed into protein shake
Bedtime: 1 tbsp arginine mixed into protein shake
Wednesday, August 4, 2010
Biceps and Triceps
Today was my second consecutive day of sleeping in which has been nice but I will be ready to start back early tomorrow morning. As far as the weight training goes, I have not yet missed a workout which I am very proud of but because of that, my body has been extremely fatigued and sore. For the most part, I have remained on schedule with my supplement intake, protein and L-glutamine specifically. Today's workout, which was biceps, triceps, and forearms, gave me one of the better pumps in my biceps that I have had in awhile, and the tricep exercises weren't bad either. Here was the routine.
Alternating Incline Dumbbell Curls: 3 sets x 10@40
Straight-Bar Curls: 3 sets x 10@80 ss/with EZ-Curl Reverse Curls: 3 sets x 10@50
Dumbbell Preacher Curls: 3 sets x 10@30 each arm
Rope Pushdowns (w/separation at the bottom): 3 sets x 10@100 ss/with Single-Arm Overhead Dumbbell Extensions (on first two sets only): 2 sets x 10@20 each arm
Skullcrushers: 3 sets x 10@80
Dumbbell Wrist Curls: 2 sets x 20@40
Like I said earlier, the bicep combination gave me an incredible pump which should hopefully lead to some growth. Tomorrow I SHOULD have both a morning and afternoon workout to add. The afternoon workout will be my legs routine and I haven't decided yet what the morning routine will consist of. Until next time, stay fit and healthy!
ZHF
Alternating Incline Dumbbell Curls: 3 sets x 10@40
Straight-Bar Curls: 3 sets x 10@80 ss/with EZ-Curl Reverse Curls: 3 sets x 10@50
Dumbbell Preacher Curls: 3 sets x 10@30 each arm
Rope Pushdowns (w/separation at the bottom): 3 sets x 10@100 ss/with Single-Arm Overhead Dumbbell Extensions (on first two sets only): 2 sets x 10@20 each arm
Skullcrushers: 3 sets x 10@80
Dumbbell Wrist Curls: 2 sets x 20@40
Like I said earlier, the bicep combination gave me an incredible pump which should hopefully lead to some growth. Tomorrow I SHOULD have both a morning and afternoon workout to add. The afternoon workout will be my legs routine and I haven't decided yet what the morning routine will consist of. Until next time, stay fit and healthy!
ZHF
Monday, August 2, 2010
Chest and Shoulders
I don't have a lot of time to spend on this blog tonight so it's basically going to consist of the workout of my new split of chest and shoulders.
Bench Press: 6 sets x 15@135, 10@205, 8@225, 3@245, 1@265 (needed spot), 4@225
Incline Dumbbell Press: 3 sets x 10@65
Bodyweight Dips: 3 sets x 15 reps
Cable Crossovers: 3 sets x 10 reps (cannot remember weight used)
Military Press: 3 sets x 10@95, 10@115, 8@115
Dumbbell Front Raises: 2 sets x 10@25, 10@20
Dumbbell Lateral Raises: 2 sets x 10@25, 10@20
Cut the workout a little short but I will try and make-up for it tomorrow.
Goodnight, ZHF
Bench Press: 6 sets x 15@135, 10@205, 8@225, 3@245, 1@265 (needed spot), 4@225
Incline Dumbbell Press: 3 sets x 10@65
Bodyweight Dips: 3 sets x 15 reps
Cable Crossovers: 3 sets x 10 reps (cannot remember weight used)
Military Press: 3 sets x 10@95, 10@115, 8@115
Dumbbell Front Raises: 2 sets x 10@25, 10@20
Dumbbell Lateral Raises: 2 sets x 10@25, 10@20
Cut the workout a little short but I will try and make-up for it tomorrow.
Goodnight, ZHF
Sunday, August 1, 2010
Quads, Hamstrings, and Calves
When the alarm went of at 7:00 I instantly told myself that it was okay to go back to bed and skip cardio/abs. But... this is the new me and for some reason I ended up getting out of bed and going to the gym? I know... I couldn't believe it either! As I arrived at Gold's at around 7:25 I was feeling good that I had decided to tough it out. I walk up to the entrance and the door is locked! They don't open till 8:00! Needless to say it was pretty discouraging but at the same time, the rest will come in handy I'm sure.
After the disappointing morning, the afternoon comes along I again find myself at a crossroads of whether to go to the gym for a much needed, but highly hated, leg workout. Fighting myself the entire way I again find myself in the parking lot of Gold's... this time they were open of course. Looking back I am glad I went as I had one of my best workouts that I have had in awhile. It was one of those where you know you're going to be sore the next day but at the same time you are glad because you know you are working your body and on the verge of a breakthrough in the gym. For this reason, I am now highly motivated and exciting for my 2-week split program that I have recently developed and will be starting tomorrow! More on that later. As I was saying, the workout was a fiber-tearing routine that left me with a great feeling. I can tell I am growing physically and mentally which means great things are to come! Always stay positive!
Quads, Hamstrings, and Calves - (Total workout time: 60 minutes)
Hack Squats: 4 sets x 10@135, 10@225, 10@225, 10@225
Leg Press: 4 sets x 12@225, 10@315, 8@405, 4@495
Leg Extensions: 3 sets x 10@150, 10@170, 10@180
Lying Leg Curls: 3 sets x 10@110
Standing Leg Curls: 3 sets x 8@55 (each leg)
Standing Calf Raises: 4 sets x 20@110, 20@130, 15@130, 15@140
*Seated Calf Raises: 1 set x 15 w/two 45lb plates
*Planned on performing three sets, but the pump was so great in my calves that I already knew they would be extremely sore tomorrow, therefore I didn't want to overdo it, which I have done before and learned my lesson
I usually would have done traditional squats but my lower back is still very tender from Friday's workout, therefore I was afraid any unnecessary strain on my lower back might aggravate those muscles and/or prolong recovery time.
Immediately following my workout I took the following supplements:
2 BCAA's
2 scoops whey protein
5g L-Glutamine
Before bed I will take another 5g of L-Glutamine to aid my recovery and help me be more rested for the start of my new program tomorrow. I also might possibly take another scoop or two of whey protein and some melatonin to improve my sleep quality. As I talked about earlier, tomorrow is the beginning of a new program and I am ready to see improvements and make gains, but to do so I must be patient and most importantly, consistent with my training. I hope to have pictures soon with some of my workouts so check back tomorrow as I will upload my new workout of Chest and Shoulders.
ZHF
After the disappointing morning, the afternoon comes along I again find myself at a crossroads of whether to go to the gym for a much needed, but highly hated, leg workout. Fighting myself the entire way I again find myself in the parking lot of Gold's... this time they were open of course. Looking back I am glad I went as I had one of my best workouts that I have had in awhile. It was one of those where you know you're going to be sore the next day but at the same time you are glad because you know you are working your body and on the verge of a breakthrough in the gym. For this reason, I am now highly motivated and exciting for my 2-week split program that I have recently developed and will be starting tomorrow! More on that later. As I was saying, the workout was a fiber-tearing routine that left me with a great feeling. I can tell I am growing physically and mentally which means great things are to come! Always stay positive!
Quads, Hamstrings, and Calves - (Total workout time: 60 minutes)
Hack Squats: 4 sets x 10@135, 10@225, 10@225, 10@225
Leg Press: 4 sets x 12@225, 10@315, 8@405, 4@495
Leg Extensions: 3 sets x 10@150, 10@170, 10@180
Lying Leg Curls: 3 sets x 10@110
Standing Leg Curls: 3 sets x 8@55 (each leg)
Standing Calf Raises: 4 sets x 20@110, 20@130, 15@130, 15@140
*Seated Calf Raises: 1 set x 15 w/two 45lb plates
*Planned on performing three sets, but the pump was so great in my calves that I already knew they would be extremely sore tomorrow, therefore I didn't want to overdo it, which I have done before and learned my lesson
I usually would have done traditional squats but my lower back is still very tender from Friday's workout, therefore I was afraid any unnecessary strain on my lower back might aggravate those muscles and/or prolong recovery time.
Immediately following my workout I took the following supplements:
2 BCAA's
2 scoops whey protein
5g L-Glutamine
Before bed I will take another 5g of L-Glutamine to aid my recovery and help me be more rested for the start of my new program tomorrow. I also might possibly take another scoop or two of whey protein and some melatonin to improve my sleep quality. As I talked about earlier, tomorrow is the beginning of a new program and I am ready to see improvements and make gains, but to do so I must be patient and most importantly, consistent with my training. I hope to have pictures soon with some of my workouts so check back tomorrow as I will upload my new workout of Chest and Shoulders.
ZHF
Saturday, July 31, 2010
Morning Cardio/Abs and Evening Workout of Back/Biceps
Was still pretty tired this morning when the alram went off at 7:00 but once I got around I felt pretty good and rested. Made it to the gym by about 7:30 (today was my first day at Gold's Gym since Aspen abruptly closed). Started on the upright bike today with a 3 min warmup and did HIIT (High-Intensity Interval Training) for 30 minutes followed by a 3 min cool down. My ab workout today was a little chaotic as I'm still trying to develop a good routine for myself. I need to create a consistent weekly ab routine that incorporates obliques and changes the exercies on a daily basis... but the workout today looked something like this...
Hanging Knee Raises: 30 reps
Cable Crunches: 2 sets x 30@80
Single-Arm Cable Crunches w/Twist (elbow to opposite knee): 2 sets x 40@40 (each side)
Sit-Ups (w/10 lb plate to chest): 2 sets x 30
Bench Crunches: 30 reps
Worked out with a good friend of mine, Braden Wallace. He is going to be my roommate and workout partner this upcoming year. The back routine was a very good, well-rounded routine that is sure to make us sore tomorrow and the bicep routine wasn't bad... but i've had better. Check it out!
Deadlifts: 4 sets x 12@135, 8@225, 10@225, 10@185
Pull-ups: 4 sets x 12,10,8, 8 (last set went behind-the-neck)
Cable Rows: 2 sets x 10@100
Machine Bent Rows: 2 sets x 10@45, 8@90
Barbell Curls: 3 sets x 10@95, 8@95, 8@85
Alternating Dumbbell Curls: 3 sets x 10@40
Single-Arm Cable Curls: 3 sets x 10@40, 10@40, 8@50
Taking the day off tomorrow to rest up and heal the "sore-to-be" lower back and any other tender muscles. Check back sunday for my leg routine.
ZHF
Hanging Knee Raises: 30 reps
Cable Crunches: 2 sets x 30@80
Single-Arm Cable Crunches w/Twist (elbow to opposite knee): 2 sets x 40@40 (each side)
Sit-Ups (w/10 lb plate to chest): 2 sets x 30
Bench Crunches: 30 reps
Worked out with a good friend of mine, Braden Wallace. He is going to be my roommate and workout partner this upcoming year. The back routine was a very good, well-rounded routine that is sure to make us sore tomorrow and the bicep routine wasn't bad... but i've had better. Check it out!
Deadlifts: 4 sets x 12@135, 8@225, 10@225, 10@185
Pull-ups: 4 sets x 12,10,8, 8 (last set went behind-the-neck)
Cable Rows: 2 sets x 10@100
Machine Bent Rows: 2 sets x 10@45, 8@90
Barbell Curls: 3 sets x 10@95, 8@95, 8@85
Alternating Dumbbell Curls: 3 sets x 10@40
Single-Arm Cable Curls: 3 sets x 10@40, 10@40, 8@50
Taking the day off tomorrow to rest up and heal the "sore-to-be" lower back and any other tender muscles. Check back sunday for my leg routine.
ZHF
Daily Nutrition/Food Intake
On the way to the gym around 7:30 I had 1 cup of coffee for a caffeine boost and a 1/2 liter of water. Had another 1/2 liter of water post-cardio/abs. Once I got home I made a post-workout protein shake for breakfast which I found the recipe for off of a bodybuiding website... it's delicious!
Blend all ingredients together:
4 ice cubes
5 oz. milk
1 shot espresso
30 grams chocolate protein powder (vanilla would probably work too)
1 tbsp. oatmeal
Also took the following with my shake:
Multi-Vitamin
Flaxseed Oil
Fish Oil
At around 10:45 when I would normally have a few scoops of whey protein, I decided to mix it up and have a 20g protein bar, since I already had 30g+ of protein in my breakfast shake. At about 12:30 I had sugar snap peas and chicken breast on a plate of brown rice. Usually I would have added a little soy sauce for flavor but I've recently had high blood pressure, probably from a few of the supplements I'm taking, but nevertheless I left out all sodium just to be on the safe side.
I have been STARVING today for some reason so here's an update of what I've eaten recently. At around 1:30 I ate a apple and at 5:30 I had another 20g protein bar, 4 eggs (scrambled), and a banana. I'm getting prepared for my workout in about 45 minutes, so in about 15 minutes I'll take CGT-10 and tribulus.
Had a very good back workout. Going to be sore tomorrow no doubt. I had a plate of baked fish for dinner along with a hotdog, which I'm not proud of. Also, I had a friend over for the night so my nutrition choices were not what I usually would have chosen but oh well, I have to splurge every once and a while. I'll get back on track starting next week.
Blend all ingredients together:
4 ice cubes
5 oz. milk
1 shot espresso
30 grams chocolate protein powder (vanilla would probably work too)
1 tbsp. oatmeal
Also took the following with my shake:
Multi-Vitamin
Flaxseed Oil
Fish Oil
At around 10:45 when I would normally have a few scoops of whey protein, I decided to mix it up and have a 20g protein bar, since I already had 30g+ of protein in my breakfast shake. At about 12:30 I had sugar snap peas and chicken breast on a plate of brown rice. Usually I would have added a little soy sauce for flavor but I've recently had high blood pressure, probably from a few of the supplements I'm taking, but nevertheless I left out all sodium just to be on the safe side.
I have been STARVING today for some reason so here's an update of what I've eaten recently. At around 1:30 I ate a apple and at 5:30 I had another 20g protein bar, 4 eggs (scrambled), and a banana. I'm getting prepared for my workout in about 45 minutes, so in about 15 minutes I'll take CGT-10 and tribulus.
Had a very good back workout. Going to be sore tomorrow no doubt. I had a plate of baked fish for dinner along with a hotdog, which I'm not proud of. Also, I had a friend over for the night so my nutrition choices were not what I usually would have chosen but oh well, I have to splurge every once and a while. I'll get back on track starting next week.
Subscribe to:
Posts (Atom)