Emelec's 08 Journal RELOADED

[emelec]

well my 1st attempt at a journal ended miserably. i ended up missing friday workouts which caused me to miss mon work outs which just eventually threw me out of funk. i ate nonstop junkfood and barely see a fourpack. I guess half a step forward and 5 steps backward is a good way to describe it.

but not this time my goal is to be 185 lbs and at 8 to 10 % bodyfat. i I beleive im at 6ft 163 lbs and 15% bf. in my first journal I was 155 and 14%. well its time to do things the right way. I plan on starting with this routine and then doing a modified wsb routine.

I have a couple questions though to anyone experienced or mainly to EFFORT since he constructed the whole where to start thread and warboss since its his workout routine.

1) can i fit the powerclean anywhere in this routine. thats my favorite excersise and i love the feeling i get in my traps.

2)for wednsday can I replace inclined barbell with inclined dumbell press? and should i add decline dumbell press? aalso does the military press hit all heads of the shouder or should i include lateral raise to beef up my shoulders. so my wedns would be

inclined dumbell press 2x10
flat dumbell press 2x10
decline 2x10
military press 2x 12
lateral raise 2x8
skullcrushers 2x15

3) what is my best option for cardio? i hear morning cardio is like the best option. how long would it take to melt 5 or 6% of bodyfat through morning cardio? or would i be better off cycling for half an hour.

4)diet is kind of a problem for me ( hell from what i read its everyones) well here is my reconstructed diet.

8am protein shake with and two eggs. grape and a bannana green tea pills mb add some wheat bread slices?

930 gym

11am pwo shake vit E

12pm chicken with lettuce tomato and fish oil

2 30 pm sandwich with apple

5pm beef and beans again

7pm sirloin steak green tea pills

10 pm protein shake with fish oil

also the chicken i want to eat is perdue microwaveable chicken breast cutlets is this okay? they are easy and fast to prepare and very convenient.

5) i would like to know any estimates on how long it would take to achieve my goal. so i can track progress with expectations. i understand everyone is different but i would like to know just about what someone could gain in that amount of time like by june

6) how many ab excersises do i need i was thinkin 2 excersies 2 sets of 8 for the upper abs 2 for lowers and 2 for the side all weighted. and should i do them the day i workout or my off days?

i appreciate any and all answers

 

[Quagmire911]

well my 1st attempt at a journal ended miserably. i ended up missing friday workouts which caused me to miss mon work outs which just eventually threw me out of funk. i ate nonstop junkfood and barely see a fourpack. I guess half a step forward and 5 steps backward is a good way to describe it.

DO IT RIGHT THIS TIME

but not this time my goal is to be 185 lbs and at 8 to 10 % bodyfat. i I beleive im at 6ft 163 lbs and 15% bf. in my first journal I was 155 and 14%. well its time to do things the right way. I plan on starting with this routine and then doing a modified wsb routine.

I have a couple questions though to anyone experienced or mainly to EFFORT since he constructed the whole where to start thread and warboss since its his workout routine.

1) can i fit the powerclean anywhere in this routine. thats my favorite excersise and i love the feeling i get in my traps.

MORE THAN LIKELY BUT I DON@T KNOW A THING ABOUT POWER CLEANS SO YOU'D HAVE TO ASK SOMEONE ELSE WHERE TO PUT IT

2)for wednsday can I replace inclined barbell with inclined dumbell press? and should i add decline dumbell press? aalso does the military press hit all heads of the shouder or should i include lateral raise to beef up my shoulders. so my wedns would be

inclined dumbell press 2x10
flat dumbell press 2x10
decline 2x10
military press 2x 12
lateral raise 2x8
skullcrushers 2x15

THIS IS WARBOSS'S ROUTINE? DOESN'T LOOK LIKE IT TO ME

3) what is my best option for cardio? i hear morning cardio is like the best option. how long would it take to melt 5 or 6% of bodyfat through morning cardio? or would i be better off cycling for half an hour.

TRY 30-45 MINUTES LOW INTENSITY TWICE A WEAK, THIS IS BRISK WALKING LIGHT CYCLING ETC, AND ONE HIIT THIS IS 15-20 MINUTES ON THE ROWER DOING 1 MINUTE HARD 1 LIGHT AND VICE VERSA THIS WILL DO AS A START ONCE YOU MAKE A LOG THINGS CAN BE TWEAKED BUT YOU HAVE TO GET INTO IT FIRST. IT WILL VARY HOW LONG IT WILL TAKE TO LOSE THE FAT.

4)diet is kind of a problem for me ( hell from what i read its everyones) well here is my reconstructed diet.

8am protein shake with and two eggs. grape and a bannana green tea pills mb add some wheat bread slices?

I WOULD SOME CAN'T GET AWAY WITH BREAD THOUGH

930 gym

11am pwo shake vit E

12pm chicken with lettuce tomato and fish oil

2 30 pm sandwich with apple

5pm beef and beans again

7pm sirloin steak green tea pills

10 pm protein shake with fish oil

also the chicken i want to eat is perdue microwaveable chicken breast cutlets is this okay? they are easy and fast to prepare and very convenient.

I'D SAY ITS ALRIGHT AS LONG AS YOU ARE EATING ENOUGH IN THE SEPARATE PORTIONS YOU COULD LOSE WEIGHT IF YOU EAT TO LITTLE BUT GAIN ALL THE SAME IF YOU EAT ENOUGH AIMING FOR 1/LB A WEEK IS A GOOD BET. THERE ARE SOME OTHER THINGS THAT COULD BE SAID BUT I JUST WOKE UP SO MAYBE SOMEONE ELSE CAN CHIME IN, BUT IT WILL GIVE YOU A DECENT START IF YOU EAT ENOUGH

5) i would like to know any estimates on how long it would take to achieve my goal. so i can track progress with expectations. i understand everyone is different but i would like to know just about what someone could gain in that amount of time like by june

HARD TO SAY YOU HAVE 20+LBS OF LEAN MUSCLE TO GAIN I'D SAY IF YOU DO MOST THINGS RIGHT YOU COULD MAKE IT BY SEPTEMBER BUT YOU'LL BE NOTICEABLY IMPROVED BY JUNE. HOWEVER IF YOU EXPERIENCE NEWBIE GAINS AND HAVE DECENT GENES YOU COULD MAKE IT.

6) how many ab excersises do i need i was thinkin 2 excersies 2 sets of 8 for the upper abs 2 for lowers and 2 for the side all weighted. and should i do them the day i workout or my off days?

WHAT THE? DO 2X10-15 ONE EXERCISE, TWICE A WEEK.

i appreciate any and all answers

RESPONSES IN CAPS.

If a three day is inconvenient PM me and I will provide you with a 2day. Much better that than not at all.

If you want a two day that is fine, if not post up the routine you plan on following as I suspect you may have bastardized it slightly.

Good luck,

Quagmire

 

[Quagmire911]

inclined dumbell press 2x10
flat dumbell press 2x10
decline 2x10
military press 2x 12
lateral raise 2x8
skullcrushers 2x15

Above is what you posted for chest/shoulder day. Here is what Warboss posted:

Incline Press 2 x 5
Dumbbell Press (Flat/Decline) or Dips 2 x 8-10
Shoulder Press 2 x 8-12
Tricep Exercise 2 x 10-15

What did you do?

Get the two day, or post up the whole routine.

 

[emelec]

DAY 1(eg. Monday)
Squats 2 x 5
Squats or Leg Press 1 x 15 (lighter weight)
Good Mornings or Stiff Leg Deadlifts or Sumo Leg Press 2 x 10-15
Glute Ham Raise or Pullthroughs or Hyperextension 2 x 8
Calf Raises 2 x 10

DAY 2(eg. Wednesday)
Incline Press 2 x 5
Dumbbell Press (Flat/Decline) or Dips 2 x 8-10
Shoulder Press 2 x 8-12
Tricep Exercise 2 x 10-15

DAY 3(eg. Friday)
Deadlifts 2 x 5
Row or Chinup/Pulldown 2 x 8
Bicep Curl 2 x 8-10
Forearm Exercise 2 x 10-15

to quagmire

thats the routine, and i assumed inclined press meant inclined benchpress but for now i wanted to switch it with inclined dumbell press and then flat dumbell press. i waned to know since im working out those two areas of the chest if i should add the decline dumbell press. i also want really big shoulders and didnt know if the military press was enough to beef up my shoulders since i keep hearing you have to hit the shoulders from all three sides.

so can anyone help me with the power cleans?

 

[Quagmire911]

Don't mess about with it, keep it the way it is.

Shoulder press is more than enough for the shoulders, plus you are benching which incorporates the shoulders as well.

You don't need to to decline and flat. As it is layed out in the article it is either or. Pick one.

Also you'd be better doing one barbell movement and one dumbbell movement, not two dumbbells movements. And keep the rep ranges and sets the way they are set out.

Warboss is a lot more experienced at you than this, he wouldn't have layed it out like that if it wasn't going to work. Got it?

Quagmire

 

[shaunuk]

Just wondering, why are you wanting to replace incline bench with incline db?

 

[guayaballer]

i get a sharp pain in my shoulder when benching and with dumbells i can test my limits with the dumbells because i know if im about to fail i can drop the dumbells. so i understand why the preferred dumbell.

 

[emelec]

yeah same reason

 

[Quagmire911]

More than likely form is an issue if you are experiencing discomfort. Look into it. Powerlifting style bench.

Quagmire

 

[emelec]

Wednesday, January 16, 2008


10 minutes on elliptical

hanging knee raises 2x12
ab machine 2x15
torso swist 2x10

inclined dumbell press 2x8 45lbs
flat dumbell press 2x8 50 lbs
military press 2x10 65lbs
lateral raise 2x10 20 lbs
skull crushers 30 lbs 2x15


turkey sandwich with cheese lettuce tomato and mustard

pwo shake with protein cookies

protein bar

4 chicken cutlets with romaine lettuce and fish oil pills

2 sirloin steaks

cottage cheese with fish oil.




Monday, January 14, 2008


project beast week 1 workout#1
10 minutes on elliptical

weighted hanging knee raises 15lbs 2x8
decline weighted situps 10lbs 2x10
decline side weighted bends 25lbs 2x8
weighted jacknifes 20lbs 2x8

squats 2x5 170lbs
leg press 1x15 330lbs
stiff legged deadlift 2x10 135lbs
hyperextension 2x8
seated calf raise 2x15 90lbs


turkey american cheese lettuce tomato on a roll with mustard.
protein shake
4 chicken cutlets with romaine lettuce.
2 sirloin steak cuts.

 

[emelec]

on a side note i bought some creatine ether ethyl in capsule form a while ago. now i realize the powder form is the best but back then they where cheaper but anywho im going to finsih off the rest of the pills. how long should after im done with the pills to buy the powder version?

also as long as i take alot of water there should be no problems with taking it right? despite playing sports or anything.

 

[EFFORT]

Look for the simple starting diet thread and set your diet up like that and follow the routine the way its laid out (obviously if a lift is causing you pain its fine to swap it for something that doesn't, but keep rep ranges the same and don't add anything extra)

Everything has been laid out basically. And i know the diet is the tricky part, thats why i made that thread, if you want i'll even write the diet for you with cals totals and everything. After that all you have to do is just show up to each meal and each workout.

and for the creatine drink at the very least a gallon of water everyday, obviously more would be better. Whats going on with these sports your plaing? seems like people want to do everything to sabatoge there muscle gains.

 

[emelec]

EFFORT i would greatley appreciate it. also i will follow the where to start thread workout exactly and the do the cardio it suggests. the only tweak im goin to make is the change from inlcine barbell to incline dumbell for now.

 

[Quagmire911]

DAY 2(eg. Wednesday)
Flat bench Press 2 x 5
Incline dumbbell press 2 x 8-10
Shoulder Press 2 x 8-12
Tricep Exercise 2 x 10-15

Do that instead, unless of course the flat bench aggravates your shoulder as well.

Quagmire

 

[emelec]

well seeing as everyone is strongly suggesting bench i will follow what you posted quagmire. giggity (couldnt resist). so is the flat barbell superior to flat dumbell in terms of chest development?

 

[EFFORT]

EFFORT i would greatley appreciate it. also i will follow the where to start thread workout exactly and the do the cardio it suggests. the only tweak im goin to make is the change from inlcine barbell to incline dumbell for now.

hey check your pms

 

[Quagmire911]

well seeing as everyone is strongly suggesting bench i will follow what you posted quagmire. giggity (couldnt resist). so is the flat barbell superior to flat dumbell in terms of chest development?

It would be better to have one barbell and one dumbell than two dumbbells. The dumbbells train the same muscles as the barbell, it's just that there is more emphasis on the stabilising muscles so you can't use as much weight compartively.

They are good as assitance moves, but using them as the main move will mean less overall strength development.

Quagmire

 

[emelec]

Workout #3 thursday jan 18 2008

10 mins on ellipitcal
weighted knee raises. 2x12 15lbs

Deadlift
warm up sets
barx10
65x8
95x5
135x3
155x1
210 PR 2x5 <-- no straps!!! i feel like a man. before i needed straps for 135lbs no clue how i got this sudden strength. I think it was the weighted knee raises i was able to keep my core tight and lift more weight.

barbell rows 2x10 95lbs < this along with bench and military presses are my weakest numbers. hopefully this will change. also i felt it more in my arms then in my upper back but both were sore.

barbell curls with an EZ bar 55lbs 2x8

hammer curls with dumbell 25 lbs 2x8.


i was so close to not going to the gym because on fridays i get extremley lazy but im going to finish this. and by the summer look alot better and stronger.

well till monday.

 

[Quagmire911]

You forgot to put in what exercise it was...I presume deadlifts.

Using straps on deadlifts leads to a huge increase in forearm strength very quickly. It did for me anyway...

If you don't like working out on a Friday change it to Tuesday/Thursday/Saturday if you'd prefer.

Another option would be to do a two day if you had too. Far better than not at all...

 

[emelec]

yeah my bad they wee deadlifts. also i will be following a diet under the instruction of EFFORT.

todays workouts Jan 21 2008 workout#4

10 mins on elliptical
weighted knee raises 25 lbs 2x12
weighted ab machine 120 lbs 2x15
weighted jackknifes 2x8 25lbs

warm up sets for squats
squats 2x5 175lbs <--PR
legpress 1x15 340lbs (not counting the mahcin itself just the weight plates added up) <-- PR
stiff legged dead lift ( i dropped the number from 135 to 115 to insure proper form also did it on an elevated platform.
2x10 135lbs
good mornings 2x10 65lbs
seated weighted calf raises 2x8 160lbs.

a couple PRs today hopefully gains wont stall for a while well fellas until wedns.