_TAO_'s Workout Log

[_TAO_]

Whats up sosuave??

Just started up my first lifting program and thought a public journal would help keep my motivation up. I've been doing body weight exercises for some time now(maybe about 6 months), but after reading all the material on here saying I need to hit the gym to grow, it's time to change things up.

I'm a 100% full on, no joke noob when it comes to transforming my body....but so was everyone at one point. But now....IT'S TIME TO CHANGE!!!!!

So I ask of you all, please join me in my quest for the body I know I have always been capable of having....AND PLEASE DO NOT HESITATE TO: criticize me when I'm an ignorant d1ckhead, correct me when I'm wrong, support me when I lack motivation, but most importantly, help to guide me, and celebrate and share in my joy when I succeed!!!

This will likely be one of the most difficult things I have done in my life, so I need to go ahead and post this so there is no turning back....So without further adieu, let's get this started!

 

[_TAO_]

April 27th: I'll kick this off with some of my basic starting stats...

Age: 20
Height: 6'2''
Weight: 175
Bodyfat%: ??? I'm guessing around 17%


GOALS for August of 2011
Weight:185
Bodyfat: 10% (maybe even less)

Ideally I'd like my body to look like this:

http://www.fitnessgurusam.com/wp-content/uploads/2010/04/shawna-lean-muscle-building.jpg

My goal stats may be way off from that picture, so let me know if I'm wrong.

My routine and diet still need to be further refined, so I'll post those in another thread in order to get some experienced eyes on 'em.

 

[_TAO_]

Alright, just got back from the gym....here's the first update. I was doin chest and back today. Let me know what you think of this routine.

BENCH: 3x5 @ 135
INCLINE BENCH: 3x8 w/ 40lb dumbbells
PEC FLY MACHINE: 3x8 @70
INCLINE ROW: 3x6 @92+1/2
SEATED ROW: 3x8 @ 135

Got home and immediately had a slice of whole wheat bread w/ all natty peanut butter and 2 scoops of whey in 12oz of 2% milk.

Bout to run to the grocery store now to grab a chicken breast and eat that with some steamed broccoli and carrots. This dinner is pretty much the only consistent thing in my diet, so that's something I'll need to work on in the near future. Thanks for readin and I'd appreciate any wisdom the board has to share!

 

[_TAO_]

Just got back from the gym tonight. I did some low intensity cardio for 35 minutes on the treadmill keeping my heart rate between 120-130bpm. All of the info I've read on doing cardio while bulking seems to be conflicting, so I've decided to stick with it 3x a week on off days. It makes me feel great, helps keep my heart healthy, and helps me not be so winded after 2 minutes of sex.

Anyone have any opinions on cardio while bulking??

 

[_TAO_]

Update: Leg day today, always a hell of a workout.

Squats: 3x5 @ 125 they're coming along slowly but surely
Overhead Press: 3x5 @ 85
Upright Row: 3x8 @ 70 shoulders hurt a bit on these
Shrugs: 1x 30 w/ 35lb Db's
Flys: 3x12 w/ 15lb Ds

I'm looking forward to hearing what you guys think so far, please let me know if I'm on the right track!!

 

[ProDJ26]

What's your diet look like and why are you doing flys on leg day?

 

[_TAO_]

Oops, correction on those flys...those were lateral shoulder raises.

My diet is struggling a bit. Breakfast and dinner are the only two meals I keep consistent.



Breakfast: 3-4 Weetabix biscuits in milk and 1 banana OR 3 eggs (scrambled) with 1 slice of whole wheat toast OR 1 cup cooked oatmeal w/ a banana

Meal 2: 12oz of 2%milk with 2 scoops whey (I miss this occasionally)

Lunch: I'm super inconsistent with lunch. I've been eating a lot of Subway footlong Chicken Teriyaki subs on their omega-3 bread with onions and lettuce only....also been eating peanut butter and banana sandwiches a lot

Pre workout: peanut butter and banana sandwich on whole wheat with 8oz milk 1+1/2 scoops whey

Post workout: 12oz milk w/ 2 scoops whey

Dinner: Pan cooked chicken breast (various marinades or chicken parmesan) with 1 cup of steamed broccoli

Before bed: 8oz milk w/ 1+1/2 scoops whey

This is on workout days. I typically only have 2 protein shakes on off days


School is about to end, so my schedule is about to change drastically. My goal is to dial in my diet much more in the coming weeks.

Also, I've been reading a lot that for maximum hypertrophy I should increase my rep range a bit. I'll be trying to hit 6-8 reps on almost all of my workouts now.

 

[_TAO_]

Update 5/03/11: I missed a day at the gym yesterday, so I went today for chest and back. I tried to get all of the rep ranges up to 6-8 (I heard that this was best for hypertrophy)


BENCH: 2x7 @135
1x5 @135 (couldn't finish the set, so I did 5 reps)
INCLINE BENCH: 3x8 w/ 40lb db's
PEC FLY: 3x8 @ 80
INCLINE ROW: 3x7 @ 90
REVERSE FLY: 3x8 @ 50
SEATED ROW: 3x8 @ 135


I had a peanut butter and banana sandwich with a protein shake pre-workout, and had a shake immediately after. Now I'm about to make a chicken breast with a cup of broccoli for dinner

 

[_TAO_]

Had almost no motivation to go to the gym today but I forced myself into it. Anyways....legs and shoulders today.

Someone pointed out something with my squat form so I reduced the weight to try and correct it. My knees tend to come slightly inward when I start to struggle with reps. Also, I'm still working on getting every exercise up to 6-8 reps for better hypertrophy.

Squats
1x7 @ 115
1x7 @ 110 knees were still comin in on this set so I lowered it again
1x8 @ 105 still had a little issue with the knees, so ill keep it here for next week

Overhead press - I f!ckin love this lift, gives me a serious boost
2x8 @ 80
1x5 @ 80 just couldn't finish the set of 8, I'll keep this weight for next time

Lateral Shoulder Raises
3x8 w/ 15lb db's

Upright Row
3x8 @ 70lbs my left elbow joint and shoulder were hurting on this...im thinking about taking this out of the routine

Shrugs -
1x30 w/ 35lb db's

Had about a cup of whole wheat pasta and a protein shake preworkout (8oz 2% milk w/ 2 scoops whey) and a shake immediately post workout. Chicken and broccoli on the way

 

[_TAO_]

Forgot to update this yesterday.

I hit the gym with a friend who's going to be a personal trainer, so I just followed what he did. (Chest and back today)

Bench:
2x8 @ 140 (I'm stoked to be adding more than a plate now!!)
1x5 @ 140

Pec Fly:

3x8 @ 115 (I think this machine's weight was off....the other machine I do it on I was maxin out @ 70lbs)

Lat Pulldown:
3x8 @ 90

Reverse Fly:
3x8 @ 90 (Same machine as pec fly....I was hittin about 50lbs on the other machine)

Incline Bench w. Barbell
2x8 @ 115
1x6 @ 115

Incline Row:
3x8 @ 95

Decline sit ups tossing medicine ball back and forth:
2x12

 

[_TAO_]

I'm home from school now so it will probably be a few days before I join a new gym. Anyone got suggestions for workouts that can be done at home to reduce any losses I might sustain?