Hockey Playa Workout Journal

[Hockey Playa]

Age:20
Height: 5'11
starting weight: 175 lbs

The last 2 months I've been intense into school, not going to the gym and eating out minimum once a day. When i eat out its not like i go order burgers, fries and a coke. I usually go for a sandwich or sub or some sort. I know school is no excuse for not getting my a$$ to the gym at least 3 times a week, but nothing i can do now. Surprisingly over that 2 month span, i did not gain too much, fat and i am confident that my muscle memory is high.

My next 3 months looks like this. November free to workout as planned. first 2 weeks in December are final exams, but i am hoping only to take a week off. The rest of December and January, i can resume training as planned. so lots of time to hit the iron!

If you have read any of my other posts you will know im in university, so we all know about the diet and lifestyle that goes with that, but i am extremely more conservative than most students. I drink maybe 1-2 times a month, and already have a lot of protein in my diet. I am willing to take the advice you guys give me to improve my diet

TRAINING Based on my school schedule, its looking like Tues/Thurs/Fri split will be the best for me. This an area i need help in, im trying to find a split that will work, i know Mon/Wed/Fri is ideal... but wont work with my schedule unfortunately. Ive been lifting weights off and on for about 4 years, so im not nooby, so you guys dont have to go over basics with me. Just need a solid intermediate routine

Goals not to bulk, but to get lean muscle mass this guy has the body im looking for and i think we have similar frames
http://lh4.ggpht.com/_r775QaGxhpw/SFd6JlfCgmI/AAAAAAAAFoU/S7WGr9j2Odc/robert-buckley-hawaii-14.jpg
http://innerjoejoe.files.wordpress.com/2008/04/shirtless-robert-buckley-01.jpg

I will post my current pics soon!


DIET

Not the greatest...

Breakfast 10a.m Green tea
2 packets of oatmeal flax
Fruit
4 fried eggs,(3-4 times a week)
Lunch 2p.m
Turkey Sand which Whole wheat
Almonds
Yogourt
Dinner: 7pm
Chicken, Steak
Veggies
Potatoes
Before Bed:
11 p.m
Casein Protein
Fruit
Casein protein shake( milk, frozen fruit)


Supplements:
Multis
6g Fish Oil
green tea extract
Protein post workout
Pre workoout SuperPump 250



I hope i covered all that you need to know! i would love to hear from the respectable knowledgeable posters! Critique everything please! thanks for taking the time to read this :rockon:

 

[Quagmire911]

Sounds to me like a two day a week routine may be in order.

 

[Hockey Playa]

to Quag: id really feel better if i went 3 days a week, i can possibly go Tues/Thurs/Sat if neccessary


Workout (#1) (tues)

First time in the gym in 2 months, decided to do a full body workout at about 50 % my usual
Warm up 5 minutes bike
Dynamic Stretching 10 mins
Flat Bench Press
One plate (135 lbs)
135 X 10
135 X 10
135 x 10

Deadlifts
One plate(135 lbs)

135 x 10
135 x 10
135 X 10

Dips
3 sets @ 10 reps

Incline DB Press
60DB X 6
60DB X 6
60DB X 6 (probably too heavy)

10 minutes of Core
3 sets of pushups

 

[Quiksilver]

It's about time!

 

[Quagmire911]

Well theres what you'd like to do, and theres whats best.

No point in a three day if you are going to be missing the workouts. So you should decide whether you will do that right now.

You can progress perfectly well on a two day. You could do it until all your exams are over and then go back to a three day.

The choice is yours!

 

[Warboss Alex]

in the context of his goals (a purely aesthetic physique with low muscle mass - no offence Playa) a 2-day strength-based split is meaningless. he just wants to look good.

Playa, you'll have to follow a fairly strict diet, and train several times a week with physique-oriented training plus the cardio to go with it. Your genetics will determine how much work you'll have to do to achieve and maintain it (and the strength potential you'll have training this way, which for most people will be limited).

edit: of course, this also depends on where he is now bf wise

 

[MrS]

2 words
sled drags

 

[MrS]

or even prowler push, that might do the trick
watch your zinc intake though, and if an adrenal issue arises, deload.

 

[Warboss Alex]

or even prowler push, that might do the trick
watch your zinc intake though, and if an adrenal issue arises, deload.

My nomination for Post of the Year. (and next year too)

 

[romangod]

or even prowler push, that might do the trick
watch your zinc intake though, and if an adrenal issue arises, deload.

Can you explain why he has to watch his zinc intake? I'm curious. Thanks.



Cheers!

 

[Hockey Playa]

Workout (Friday)

Warm up 5 mins bike
Dynamic stretching 10 mins
Core exercises 10 mins

Overhead Press
95 x 8
95 x 8
95 x 8
95 x 8

BB Curl
easy curl bar (20 lbs)

70 X 10
70 X 8
70 X 8
70 X 6

Seated DB Shoulder Press
45DB X 10
45DB X 8
45DB X 8

BB Shrug
135 X 12
135 X 12
185 X 6
185 X 6

Hammer Curls
35 X 10
35 X 10
35 X 10

Seated DB side Raises

20 X 10
20 X 10
20 X 10

Set of pushups to cool it down



To Quag and WBA, what do you guys suggest as a 3 day routine?? As i mention i can Tues/Thurs/Sat or Tues/Thurs/Sun whatever you guys think is best. Maybe we can outline a program for my goals and work on my diet. Will post current pics today or tomorrow

 

[Hockey Playa]

Well my first week pics are up , and i must say im not impressed at all. Those 2 months off, i really lost a lot of muscle. I have a long way to go. Sadly i will still post them

Front http://i268.photobucket.com/albums/jj5/Fingland/Week 1/DSCN1536.jpg
Side: http://i268.photobucket.com/albums/jj5/Fingland/Week 1/DSCN1537.jpg
Back: http://i268.photobucket.com/albums/jj5/Fingland/Week 1/DSCN1539.jpg

@ 175 lbs.... Long way to go

 

[Warboss Alex]

Pictures don't work.

As for your routine, 3 days may not be enough to maintain that sort of physique - but it will depend on your genetics. Same goes for your diet but right now I'd switch to a paleo-style approach.

 

[Hockey Playa]

Pretty sure i fixed the links WBA

Another thing i play sports twice a week on top of that 3X gym, so hopefully that will be my cardio sessions...

 

[Warboss Alex]

hm, they work now. my previous advice was going off an assumption of your current size/bf level (I thought you were bigger for some reason).

sports twice a week isn't enough for cardio in my experience, not if you want to maintain the bf% of the guy you posted. either do more cardio or be very precise with your diet. the physique you're going for, at that size you're going for (bigger, more muscular guys can maintain a lower bf more easily than smaller guys) will take a lot of effort with nutrition and training.

my advice to you is to spend a year or so gaining size (along with some fat, it's inevitable, but no need to get sloppy) and then cut down. you'll look better at the end of it, and it'll be easier then micromanaging your way to that bf level from the point you're at now.

 

[Hockey Playa]

Yah i know WBA, i was alot bigger, ive been slacking the last year basically.

What do you think my current BF% Is

So you think the body of that dude i posted is not attainable? Hes not overly big

and i said i had really good muscle memory, so we will track the next couple weeks, to see how fast i can put muscle back on!

 

[Warboss Alex]

lifting weights 'on and off' for 4 years isn't gonna give you significant muscle memory, but it does depend on how much you lost (and it will come back quicker unless you just screwed around for four years lol) and how you trained over this time. if you trained high volume then you just lost your pump but don't worry about that now.

don't know what your bf% level is, numbers never meant much to me so I'm rubbish at estimating. it's low-ish though.

the dude's body is far from unattainable, it's a fairly straightforward male model look with low bodyfat and 'just enough' muscle mass to stop him being scrawny.

I told you the ways you can go about this. you can micromanage your way there or just concentrate on growing for 8-12 months and then cut down and stay there. the second option is easier but takes longer but unless you know exactly what your body reponds to nutrition-wise it's the better choice. you may have to lose your abs for a while of course

 

[I-tallionStallion]

I have to agree with WBA here. Start packing on the muscle. From the pictures you have awhile to go, and it be much better for you to bulk cleanly to reach your goal faster. If you go the slow route and you don't know your body and how much it needs to build muscle, you could end up spinning your wheels much like JohnnyIrish and 7 months from now changing very little. Which would suck!

Being around a bigger weight is better imo...I never want to be 160-170 again!

 

[Hockey Playa]

cheated tonight had 5 beers...............


on a positive note my gym got all new equipment! New incline squat rack, leg press, i will try and snap a photo!

 

[Hockey Playa]

Workout (TUESDAY)
not feeling the greatest

warmup 5 mins bike
dynamic stretching
10 minutes core

INCLINE BB
135 X 10
135 X 8
135 x 6
135 x 4

Flat Bench DB Press

60 x 5
60 x 5
60 x 4

Dips 4 sets till failure

Decline Smith
Plate + 10
8
8
6


Hammer Curls
40 x 8
40 x 6
40 x 6

3 Sets of Pushups