TRying the journal thing

**NewSpawn** · 08-25-2005, 03:21 AM

okay i am not sure exactly how to go about this, i have looked at some of the other threads to get an idea. i hope i can post after each and every workout and will try. First let me start with where my lifts are at now, i am tettering between bodybuilder or powerlifter. I weigh 191 lbs and am 43. i have been training a little over a year.
Bench personal best: 275 1 rep
squat 250, only have smith machine so i have taken into account the counter balance(i hate the smith machine)
deadlft: 315x3
shrugs 315x20
getting a steady amount of protein is a problem, i usually take in 200 grams twice a day and i know the body can't break that much down effectively at a sitting so some or most of that is wasted i'm sure.
My diet is also not perfect, again my job(surveyor, in the woods and away from civilization for almost 8 hours most days.)prevents me from being consistant with a diet. i don't want to just pork out at 3 meals as i was a hefty 240lbs before i started training and i have a stigma about getting fat again.
this all sounds like excuses but i am working on solving these little glitches.
okay monday workout:
Chest
Bench- use the progressive training chart for raising bench
220x3, 230x2, 260 negative rep
incline: 160x10, 180x10, 225 negative rep

Triceps
dips bodyweight 3x12
bench dips: with weight on lap, 45x20, 70x20, 95x18
i usually do skull crushers but i have reached a weight that it really tears up my elbows
when i get my diet straight i will add that in.
i am including a pic of me pre-workout days and one present.

pammiejoe6 · 08-25-2005, 03:41 AM

hey i recognise you! welcome to the forum!!

**NewSpawn** · 08-25-2005, 03:46 AM

thanks pammie

GameDayDog · 08-25-2005, 04:24 AM

I dunno all the details about your job description... but we're in the same ballpark pretty much... in weight.. except you look MUCH bigger than me..

... But I was wondering about your diet & your job... Is thys the type of job where you lyke ride a jeep in the woods all day?? ... I get the image of the ranger from Yogi Bear... If so, is there a chance you could pack a cooler for your lunch each day & just kynda snack on healthy stuff...

My diet pretty much consists of tuna, eggs, oatmeal, rice, peas & protein powders... All that aside, I'm thynkin' tuna or chicken on wheat bread with milk and a couple of hard boiled eggs would help... break up the large servings you have to eat...

I dunno.. just tryin' to help you kick around a few ideas, but tupperware & a cooler sounds lyke it would be a great investment... Again, welcome to IronMASS...

Peace..~G

**NewSpawn** · 08-25-2005, 04:56 AM

thanks gamedaydog, my job includes constant walking and swinging a bushaxe cutting line to locate and document property boundary corners and any evidence of occupation of said boundaries(fences, creeks, etc.). We do not use anything but foot power to accomplish the task stated above. occassionally we will get lucky and we can drive the truck from one end of the project to the other but not often. your suggestions are all very good and i am implementing a lot of them. although i do carry a small cooler to work for lunches i might not be near the truck to get lunch. i do carry occassionally a snack or two with me to keep me from starving during those days. As u can see i am obviously not starving and what it really boils down to is quality of food, ie. protein.
i obviously am getting enough calories to maintain, but as u know to build bigger muscle, especially when you train as intense as i do and have a physically demanding job, protein and lots of it are my concern. i know that i can do it, i just have to make it work. i have lowered my workout load quite a bit so as to just focus on getting stronger and i am incorporating basically the bulk building exercises, bench, deads, military and squats. i do add in some bicep work and a few other things. thanks for your reponse, i appreciate it.

**dbflgirl** · 08-25-2005, 11:29 AM

Welcome

Pj-Macx · 08-25-2005, 11:41 AM

Welcome to IronMass... I would consider some of the things GDD said.. and during the times that you cant get back to the truck for lunch.. you might think of getting some protien or energy bars to carry with you..

Again... it is great to have you here.. any problems PM the Mod or Admin staff..

GameDayDog · 08-25-2005, 01:43 PM

Yeah, lyke I said, I had no idea what your job detailed completely... as I thought you just drove around in a jeep, using binoculars to spot people skinny dipping or making out..

... (Got any jobs lyke that??)

I was just tryin' to help ya out with a few tips and I'm glad that you took it the ryght way...

... As you can see, you have quite a few people reading your journal already... So if we can help feel free to ask, or just tell us about your day... It doesn't necessarily have to be workout related...

You'll grow to enjoy talkin' to the little people insyde your computer..

Peace..~G

r8rrob · 08-25-2005, 03:24 PM

Welcome! Glad you're here.

**NewSpawn** · 08-26-2005, 02:12 AM

decided to switch it up and mix some squats,shoulders and biceps tonite:
did not do much for shoulders, i left out db presses and lateral raises mainly due to tight schedule.
Squats:done to parallel, 205x8, 225x8, 245x8, Then i dropped the weight considerably and did reps going as low as i could get and pausing after each rep, 2 sets
Military presses: 135x10, 145x8, 155x7
my training partner decided he wanted to do some shrugs
shrugs: 275x20, 295x20, 315x20
For biceps we did barbell curls: 95x10, 105x8, 115x7

well that was all for tonite, not a lot of exercises but we kept it moving at a good clip.
to all those extending a welcome, thank you
My meals for the day:
breakfast: 3 pancakes, bacon and water
after breakfast and on the way to jobsite, a protein bar(10grams) and a water and raisens
Lunch: can of tuna, peanut butter and jelly sandwich, a serving of applesauce
After work had a protein shake with milk (120grams protein)
Dinner: a fish filet sandwich, onion rings and water.(fast food tonite, the better half was at a meeting and i am cooking challenged)
Work Out( lasted an hour)
went to a meeting and then came home and fixed another protein shake with milk (96 grams protein)
hope everyone has a good nite and great day tomorrow

**EME** · 08-26-2005, 02:49 AM

Nice work NewSpawn!

- EME

pammiejoe6 · 08-26-2005, 04:07 AM

i ran across this ebook today and thought of you when i got to the chapter on how much protein should a person ingest!

great job on the workout!!

joed · 08-26-2005, 04:17 PM

Hi Spawn. Look forward to following your progress.

**NewSpawn** · 08-26-2005, 11:55 PM

thanks pammiejoe i am gonna download and read, thanks eme and joed.

**Peaked_18** · 08-27-2005, 12:50 AM

Good luck.

**NewSpawn** · 08-28-2005, 11:57 PM

okay i know i haven't posted in a couple of days but i have not abandoned the idea. Friday turned out to be a bear of a day and by the time i finally got off work i was to worn out to train, and yes i am kicking myself for it. Saturday and sunday the gym i train at is not open so i could not make up for it. i am salivating to get into the gym monday and plan to bust hell off the hinges. Pammie i downloaded the e-book and it was very informative, thank you so much for posting it. also could you slow down on your work ethic you're making me feel lazy,lol.
mostly what i've done this weekend is relax and snooze a little longer. i think my body needed it, i don't realize how tired i am until i slow down a little bit.
anyway thanks for the post and hope to be back on track monday. everyone have a great week.

GameDayDog · 08-29-2005, 04:39 AM

Quote:

Originally Posted by NewSpawn

Pammie i downloaded the e-book and it was very informative, thank you so much for posting it. also could you slow down on your work ethic you're making me feel lazy,lol.
mostly what i've done this weekend is relax and snooze a little longer. i think my body needed it, i don't realize how tired i am until i slow down a little bit.
anyway thanks for the post and hope to be back on track monday. everyone have a great week.

Hahaha... If we all compared ourselves to Pammie, we'd look lyke we were dead!!! .. hahaha... Enjoy your tyme off from the gym... since you're home, just relax and use those days to concentrate on eating properly... We've agreed that on your off days, your body is styll repairing itself & growing, so you styll need to make sure that you get all your daily caloric requirements... even tho you don't hit the gym...

Of course I wouldn't blame you for slamming down a cold one & watching pre-season football all weekend either..

Have a good one..

Peace..~G

**NewSpawn** · 08-29-2005, 11:43 PM

hey gamedaydawg, good to hear from u.
okay tonite was chest and triceps
bench: 200x6, 210x5, 210x5, 225 to failure((7)moves me up on the progressive table in poundage)
incline:165x6, 175x5, 175x5, 190 to failure (8)
Dips warmup: bwx10
bench dips (plates on lap): 45x20, 80x20, 105x18
skulls: 80x10, 100x10, 100x10, 120x10
db press behind neck: 100x8, 100x6, 75x15(triceps totally fried)

breakfast: 3 pancakes,2 slices bacon, water
protein bar(10g), water
mid morning snack:raisens
Lunch: 1 peanut butter and jelly and applesauce
mid afternoon snack: peanut butter and jelly

1 protein shake(with water (120 g))
Dinner: tortillas
Workout 1hr and 15 min
1 protein shake with water (120 g)
there u have it i officially knocked hell off its hinges!

08-25-2005, 04:24 AM	#4
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Job Description... I dunno all the details about your job description... but we're in the same ballpark pretty much... in weight.. except you look MUCH bigger than me.. ... But I was wondering about your diet & your job... Is thys the type of job where you lyke ride a jeep in the woods all day?? ... I get the image of the ranger from Yogi Bear... If so, is there a chance you could pack a cooler for your lunch each day & just kynda snack on healthy stuff... My diet pretty much consists of tuna, eggs, oatmeal, rice, peas & protein powders... All that aside, I'm thynkin' tuna or chicken on wheat bread with milk and a couple of hard boiled eggs would help... break up the large servings you have to eat... I dunno.. just tryin' to help you kick around a few ideas, but tupperware & a cooler sounds lyke it would be a great investment... Again, welcome to IronMASS... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-25-2005, 11:41 AM	#7
Pj-Macx Pro Stature Join Date: May 2005 Location: 632 HP SS Posts: 3,336 Recipes: 0 Rep Power: 68	Welcome to IronMass... I would consider some of the things GDD said.. and during the times that you cant get back to the truck for lunch.. you might think of getting some protien or energy bars to carry with you.. Again... it is great to have you here.. any problems PM the Mod or Admin staff.. __________________ Co-Owner @ BodyBuildingXtreme 2002 Navy Blue Metallic Camaro SS "The Blue Ghost" # 10354 -=LME LSX 454ci built for N20=-

08-25-2005, 01:43 PM	#8
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Got Any Jobs?? Yeah, lyke I said, I had no idea what your job detailed completely... as I thought you just drove around in a jeep, using binoculars to spot people skinny dipping or making out.. ... (Got any jobs lyke that??) I was just tryin' to help ya out with a few tips and I'm glad that you took it the ryght way... ... As you can see, you have quite a few people reading your journal already... So if we can help feel free to ask, or just tell us about your day... It doesn't necessarily have to be workout related... You'll grow to enjoy talkin' to the little people insyde your computer.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-26-2005, 02:12 AM	#10
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 23	journal entry 2 decided to switch it up and mix some squats,shoulders and biceps tonite: did not do much for shoulders, i left out db presses and lateral raises mainly due to tight schedule. Squats:done to parallel, 205x8, 225x8, 245x8, Then i dropped the weight considerably and did reps going as low as i could get and pausing after each rep, 2 sets Military presses: 135x10, 145x8, 155x7 my training partner decided he wanted to do some shrugs shrugs: 275x20, 295x20, 315x20 For biceps we did barbell curls: 95x10, 105x8, 115x7 well that was all for tonite, not a lot of exercises but we kept it moving at a good clip. to all those extending a welcome, thank you My meals for the day: breakfast: 3 pancakes, bacon and water after breakfast and on the way to jobsite, a protein bar(10grams) and a water and raisens Lunch: can of tuna, peanut butter and jelly sandwich, a serving of applesauce After work had a protein shake with milk (120grams protein) Dinner: a fish filet sandwich, onion rings and water.(fast food tonite, the better half was at a meeting and i am cooking challenged) Work Out( lasted an hour) went to a meeting and then came home and fixed another protein shake with milk (96 grams protein) hope everyone has a good nite and great day tomorrow

08-26-2005, 02:49 AM	#11
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Nice work NewSpawn! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

08-25-2005, 03:41 AM	#2
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	hey i recognise you! welcome to the forum!!

08-25-2005, 03:46 AM	#3
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 23	thanks pammie

08-25-2005, 04:56 AM	#5
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 23	thanks gamedaydog, my job includes constant walking and swinging a bushaxe cutting line to locate and document property boundary corners and any evidence of occupation of said boundaries(fences, creeks, etc.). We do not use anything but foot power to accomplish the task stated above. occassionally we will get lucky and we can drive the truck from one end of the project to the other but not often. your suggestions are all very good and i am implementing a lot of them. although i do carry a small cooler to work for lunches i might not be near the truck to get lunch. i do carry occassionally a snack or two with me to keep me from starving during those days. As u can see i am obviously not starving and what it really boils down to is quality of food, ie. protein. i obviously am getting enough calories to maintain, but as u know to build bigger muscle, especially when you train as intense as i do and have a physically demanding job, protein and lots of it are my concern. i know that i can do it, i just have to make it work. i have lowered my workout load quite a bit so as to just focus on getting stronger and i am incorporating basically the bulk building exercises, bench, deads, military and squats. i do add in some bicep work and a few other things. thanks for your reponse, i appreciate it.

08-25-2005, 11:29 AM	#6
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 18	Welcome

08-25-2005, 03:24 PM	#9
r8rrob Amateur Join Date: Aug 2005 Posts: 51 Recipes: 0 Rep Power: 3	Welcome! Glad you're here.

08-26-2005, 04:07 AM	#12
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 84	i ran across this ebook today and thought of you when i got to the chapter on how much protein should a person ingest! great job on the workout!!

08-26-2005, 04:17 PM	#13
joed Pro Stature Join Date: May 2005 Location: More than a mile high Posts: 187 Recipes: 0 Rep Power: 5	Hi Spawn. Look forward to following your progress.

08-26-2005, 11:55 PM	#14
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 23	thanks pammiejoe i am gonna download and read, thanks eme and joed.

08-27-2005, 12:50 AM	#15
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Good luck.

08-28-2005, 11:57 PM	#16
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 23	entry 3 okay i know i haven't posted in a couple of days but i have not abandoned the idea. Friday turned out to be a bear of a day and by the time i finally got off work i was to worn out to train, and yes i am kicking myself for it. Saturday and sunday the gym i train at is not open so i could not make up for it. i am salivating to get into the gym monday and plan to bust hell off the hinges. Pammie i downloaded the e-book and it was very informative, thank you so much for posting it. also could you slow down on your work ethic you're making me feel lazy,lol. mostly what i've done this weekend is relax and snooze a little longer. i think my body needed it, i don't realize how tired i am until i slow down a little bit. anyway thanks for the post and hope to be back on track monday. everyone have a great week.

08-29-2005, 11:43 PM	#18
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 23	entry 4 hey gamedaydawg, good to hear from u. okay tonite was chest and triceps bench: 200x6, 210x5, 210x5, 225 to failure((7)moves me up on the progressive table in poundage) incline:165x6, 175x5, 175x5, 190 to failure (8) Dips warmup: bwx10 bench dips (plates on lap): 45x20, 80x20, 105x18 skulls: 80x10, 100x10, 100x10, 120x10 db press behind neck: 100x8, 100x6, 75x15(triceps totally fried) breakfast: 3 pancakes,2 slices bacon, water protein bar(10g), water mid morning snack:raisens Lunch: 1 peanut butter and jelly and applesauce mid afternoon snack: peanut butter and jelly 1 protein shake(with water (120 g)) Dinner: tortillas Workout 1hr and 15 min 1 protein shake with water (120 g) there u have it i officially knocked hell off its hinges!