Peaked's Journal

**Peaked_18** · 07-03-2005, 08:46 AM

Recently this has been what's going on for me:

- I got my new Diet up and going to get that started as soon as August 1st hits.
- I am going to be posting a new, but old routine for my workout.
- I don't to many supplements, but I will keep a log if not included into my Diet.

My as August 1st
I will post up the whole Diet in a few days.
My totals for the day:
Protein: 306.4g
Carbs: 333.6g
Fat: 75.4g
Evens out around 3,200-3,500 calories a day.

My Training will be posted up in a few days.

**Peaked_18** · 07-03-2005, 07:26 PM

Diet

Ok, I finally got the whole thing ready to start.

Meal 1, 8AM
• 6 egg whites, 1 whole egg
• 1 1/2 packs oatmeal
• 1 tbs. ground flax
• 1 apple
• 250mL skim milk
• Multi-vitamin, 2g of fish oils
= 43.9g of protein, 63.7g of carbs, 12g of fats

Meal 2, 10AM
• 2 chicken breast
• 6oz. brown rice (cooked)
• 1 cup of brocoli w/ 1/2 tbs. olive oil
= 38.7g of protein, 46.6g of carbs, 13g of fats

Meal 3, 12PM
• 5 slices of turkey
• 1 slice of low-fat cheese
• 1 cup of brown rice
• 1 cup brocolli
• 2 fish oil caps
= 36.9g of protein, 48.2g of carbs, 12g of fats

Meal 4, 2:30PM
• 1 scoop of whey
• 1 banana
• 250mL skim milk
• 1 package of oatmeal
= 32.4g of protein, 52.2g of carbs, 2g of fat

Meal 5, 4:30PM
• 2 scoops of whey protein
• 500mL skim milk
• 1 apple
• 1 banana
• 9oz brown rice
= 56g of protein, 103.2g of carbs, 2.4g of fat

or

20g dextrose
250ml milk
2 scoop whey (if it is only 20g per scoop)
1 banana
1 cup quick oats (ground in a blender and added to the shake)
TOTAL = ~690 cals, ~114g carb, 54g protein, 5g fat

Meal 6, 5:30PM
• 2 chicken breast
• 1 cup brown rice
• 1oz of peas w/ 1 tbs. olive oil
= 37.8 of protein, 45.8g of carbs, 14g of fats

Meal 7, 7:30PM
• 1 oz of peanuts
• 250mL of skim milk
• 1 scoop of whey
= 34.7g of protein, 18.1g of carbs, 14.1g of fats

Meal 8, 10PM
• 1 cup 2% cottage cheese
• 1 oz. walnuts
• 2 fish oil caps
= 26g of protein, 8g of carbs, 18g of fats

Totals:
Protein: 306.4g
Carbs: 333.6g
Fat: 75.4g
Calories: 3,200-3,600

Note I switch between the two post-workouts meals every week.

Next Training...

**Peaked_18** · 07-03-2005, 07:31 PM

I geuss I might aswell open my own Journal to show you guys what I do in a day. So, i'll post up my Training, Diet, and Supplement schedule.

Training
I am going to be doing a different workout now for the summer, so here is a first look at it.

Muscles
Chest
Back (Width & Thickness)
Legs (Quads & Hammies)
Biceps
Triceps
Delts
Traps
Abs
Forearms
Calves

Strength 1-6
Chest
Back (Width & Thickness)
Legs (Quads & Hammies)

Hypertrophy 8-12
Chest
Back (Width & Thickness)
Legs (Quads & Hammies)
Biceps
Triceps
Delts
Traps

Endurance 14-//
Chest
Back (Width & Thickness)
Legs (Quads & Hammies)
Abs
Calves
Forearms
-------------------------------------------------------------------------------------
Muscle.............................................Reps
Chest............................................. .25-4*
Back (Width & Thickness)................25-4*
Legs (Quads & Hammies)................25-4*
Biceps............................................ .12-8*
Triceps........................................... .12-8*
Delts............................................. ..15-10*
Traps............................................. .12
Abs............................................... ..25
Calves............................................ .failure
Forearms.........................................f ailure

*Go down in reps and up in weight.

The Split
Monday = Chest/Triceps/Calves
Bench Press* 6x 25,20,10,8,6,4.
Incline Press 4x 10,8,6,4.
Flyes 4x 12,10,8,6.
Dips or Cable Crossover 3x 12,10,8.
Lying French Press 4x 12,12,12,12*
Close-Grip Press 4x 12,12,12,12*
Pressdowns 4x 12,10,8,8.
Standing Calf Raises 3x failure.

*Same reps range, increase weight, super-set.

Tuesday = Delts/Traps/Abs
Light rotator cuff warm-up
Seated Military Press* 6x 15,15,12,10,8,6.
Front Raises 4x 15,15,15,15*
Side Laterals 4x 15,15,15,15*
Bent-Over Laterals 4x 15,15,15,15*
Upright Rows 4x 15,10,8,6.
Shrugs 4x 12,12,12,12*
Crunches 5x 25.

*Increase the weight each set.

Wednesday = = Back/Biceps/Calves
Deadlifts* 6x 25,20,10,8,6,4.
Bent-Over Rows 4x 10,8,6,4.
T-Bar Rows 4x 10,8,6,4.
Lat Pulldown 4x 10,8,6,4.
Dumbell Curls 4x 12,10,8,8.
Preacher Curls 4x 12,10,8,8.
High Pulley Curls 4x 12,12,12,12*
Seated Calf Raises 3x failure.

*Increase weight every 2 sets.

Thursday = Abs/Rest
Crunches 5x 25.

Friday = Legs/Forearms/Calves
Squats* 6x 25,20,10,8,6,4.
Front Squats 4x 10,8,6,4.
Leg Extensions 3x 25,20,20.
Leg Curls 4x 12,10,8,6.
Wrist Curls 4x failure.
Reverse Wrist Curls 4x failure.
Standing Calf Raises 4x failure.

Saturday = Abs/Rest
Crunches 5x 25.

Sunday = Rest

I am a big believer in using high repititition for Forearms and Calves.

**Peaked_18** · 07-05-2005, 07:11 PM

Supplements
- Protein Powder
ON's 100% whey
- Multi-vitamin
One-A-Day Men's
- EFA's
Fish Oils caps (generic)
- Creatine
ProLab's Monohydrate
- BCAA's
Xtend by Scivation

That should be about for now, I'll start getting into alot more supplements as the years go on.

Dan · 07-05-2005, 07:42 PM

Dude that is some major volume!!!! I'll give that a shot once my old ass is back to where it needs to be... ie where is was post November

**Peaked_18** · 07-11-2005, 08:38 PM

Journal starts on August 1st

**bigDman** · 07-14-2005, 02:06 AM

im subscribed cant wiat till it starts

**johnsbod** · 07-14-2005, 02:26 AM

Sounds good bro, and I look forward to reading your journal.

Pj-Macx · 07-14-2005, 02:52 AM

Quote:

Originally Posted by Peaked_18

Journal starts on August 1st

Sounds Great Peaked... looking forward to reading it..

**Peaked_18** · 07-14-2005, 05:02 PM

Sounds great guys, I'll make sure I post everyday.

**Peaked_18** · 07-15-2005, 09:59 PM

I finally got my Training figured out for this season. I need some more Olympic Lifts into it, I'm getting it all done tonight. I'll post it up and see if you guys like it. I hopefully will add muscle and strength from this workout routine.

Here it is...

Football Strength Training
Day #1: On
Day #2: On
Day #3: Off
Day #4: On
Day #5: On
Day #6: Off
Day #7: Off
Day #8: Repeat

Monday: Back, Delts, Abs
Clean 3x 30, 20, 10
Deadlifts 4x 10, 8, 6, 4
Bent-Over Rows 4x 10, 8, 6, 4
Close-Grip Pulldown 3x 10, 8, 6
Push Press 3x 30, 20, 10
Military Press 4x 10 8, 6, 4
Front Raises 3x 10, 8, 6
Side Laterals 3x 10, 8, 6
Weight Sit-ups 3x 15, 12, 10
Oblique Crunch 3x 20, 20, 20

Tuesday: Thighs, Traps, Abs
Squats 3x 30, 20, 10
Squats 4x 10, 8, 6, 4
Hamstring Curls 4x 10, 8, 6, 4
Leg Press or Hack Squat 4x 10, 8, 6, 4
Dumbbell Shrugs 3x 12, 12, 12
Weighted Sit-ups 3x 15, 12, 10
Oblique Crunch 3x 20, 20, 20

Wednesday: Off

Thursday: Chest, Calves, Abs
Bench Press 3x 30, 20, 10
Dumbbell Press 4x 10, 8, 6, 4
Incline Dumbbell Press 4x 10, 8, 6, 4
Flies 3x 10, 8, 6
Seated Calf Raises 4x 30, 15, 10, 6
Calve Presses 4x 30, 15, 10, 6
Weighted Sit-ups 3x 15, 12, 10
Oblique Crunch 3x 20, 20, 20

Friday: Biceps, Triceps, Abs
Barbell Curls 5x 15, 10, 8, 6, 4
Preacher Curls 4x 10, 8, 6
High Pulley Curls 3x 15, 12, 10
French Press 5x 15, 10, 8, 6, 4
Close-Grip Press 4x 10, 8, 6, 4
Weighted Dips 3x 8, 6, 4
Weighted Sit-Ups 3x 15, 12, 10
Oblique Crunch 3x 20, 20, 20

Set Ranges
Monday Sets: 33 Sets
Tuesday Sets: 24 Sets
Thursday Sets: 28 Sets
Friday: 30 Sets

Relatively high Volume, basic Strength/Hypertrophy rep ranges.
Stretch after workouts for 10-15 minutes.

Master Of Puppets · 07-15-2005, 11:42 PM

Quote:

Originally Posted by Peaked_18

Sounds great guys, I'll make sure I post everyday.

Good. I'm subscribed. This better be good...

MOP

Bodybuilder911 · 07-16-2005, 11:50 AM

Great Post Peaked 18 gives me some ideas on how to handle mine thanks bro

Yardicus · 08-02-2005, 01:26 PM

thoguht u said stuff starts aug 1!?

**Peaked_18** · 08-02-2005, 03:26 PM

It does, just not much has happened. I'll post what happened so far.

August 1st:
Went and got pads and practice helmets. Start serious practicing in a week. I will be practicing for 5 hours a day monday-friday, for a few weeks. Then we get into games. Season ends around late october.

Started Powerlifting routine, did rep ranges of 4-6, will go down to 1-6 in 2 weeks to make sure I don't risk and potential injury. I incorporated extreme stretches to my PLing routine along with Plyometrics and Core work.

Stats:
Weight: 260 (Maintain 260 as best as possible, diet down at end of season).
Height: 5'10"

I play lineman, I will carry a fairly high bodyfat percent, around 16-18% right now.

Goals for season:

Gain some major strength
Get more competitive to try out with college
Gain size in lats and forearms
Not suffer any concussions (2 so far)
Improve agility and endurance

These are my goals as of now. I am planning on training safely and making sure I am 100% for football.

I will update as soon as possible.

August 2:
Rest day, sore from PLing workout, felt like I was bleeding out my ears...

Thanks for getting my ass straight Proppy.

Also, I will be taking MAN Clout during the season, I might have a seperate journal for it or just keep it here.

Cheers!

Yardicus · 08-02-2005, 03:29 PM

good stuff

whats extreme stretching>

**Peaked_18** · 08-02-2005, 04:00 PM

Quote:

Originally Posted by bigpoppaproppy

good stuff

whats extreme stretching>

Check the training section were george and nick posted the DC stuff and look for extreme stretches.

Yardicus · 08-02-2005, 04:09 PM

totally sweet, gonna try that!! thanks

now post in my journal :evil: :nutshot:

08-02-2005, 03:26 PM	#15
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	LOL It does, just not much has happened. I'll post what happened so far. August 1st: Went and got pads and practice helmets. Start serious practicing in a week. I will be practicing for 5 hours a day monday-friday, for a few weeks. Then we get into games. Season ends around late october. Started Powerlifting routine, did rep ranges of 4-6, will go down to 1-6 in 2 weeks to make sure I don't risk and potential injury. I incorporated extreme stretches to my PLing routine along with Plyometrics and Core work. Stats: Weight: 260 (Maintain 260 as best as possible, diet down at end of season). Height: 5'10" I play lineman, I will carry a fairly high bodyfat percent, around 16-18% right now. Goals for season: Gain some major strength Get more competitive to try out with college Gain size in lats and forearms Not suffer any concussions (2 so far) Improve agility and endurance These are my goals as of now. I am planning on training safely and making sure I am 100% for football. I will update as soon as possible. August 2: Rest day, sore from PLing workout, felt like I was bleeding out my ears... Thanks for getting my ass straight Proppy. Also, I will be taking MAN Clout during the season, I might have a seperate journal for it or just keep it here. Cheers!

07-03-2005, 08:46 AM	#1
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Peaked's Journal Recently this has been what's going on for me: - I got my new Diet up and going to get that started as soon as August 1st hits. - I am going to be posting a new, but old routine for my workout. - I don't to many supplements, but I will keep a log if not included into my Diet. My as August 1st I will post up the whole Diet in a few days. My totals for the day: Protein: 306.4g Carbs: 333.6g Fat: 75.4g Evens out around 3,200-3,500 calories a day. My Training will be posted up in a few days.

07-03-2005, 07:26 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Diet Ok, I finally got the whole thing ready to start. Meal 1, 8AM • 6 egg whites, 1 whole egg • 1 1/2 packs oatmeal • 1 tbs. ground flax • 1 apple • 250mL skim milk • Multi-vitamin, 2g of fish oils = 43.9g of protein, 63.7g of carbs, 12g of fats Meal 2, 10AM • 2 chicken breast • 6oz. brown rice (cooked) • 1 cup of brocoli w/ 1/2 tbs. olive oil = 38.7g of protein, 46.6g of carbs, 13g of fats Meal 3, 12PM • 5 slices of turkey • 1 slice of low-fat cheese • 1 cup of brown rice • 1 cup brocolli • 2 fish oil caps = 36.9g of protein, 48.2g of carbs, 12g of fats Meal 4, 2:30PM • 1 scoop of whey • 1 banana • 250mL skim milk • 1 package of oatmeal = 32.4g of protein, 52.2g of carbs, 2g of fat Meal 5, 4:30PM • 2 scoops of whey protein • 500mL skim milk • 1 apple • 1 banana • 9oz brown rice = 56g of protein, 103.2g of carbs, 2.4g of fat or 20g dextrose 250ml milk 2 scoop whey (if it is only 20g per scoop) 1 banana 1 cup quick oats (ground in a blender and added to the shake) TOTAL = ~690 cals, ~114g carb, 54g protein, 5g fat Meal 6, 5:30PM • 2 chicken breast • 1 cup brown rice • 1oz of peas w/ 1 tbs. olive oil = 37.8 of protein, 45.8g of carbs, 14g of fats Meal 7, 7:30PM • 1 oz of peanuts • 250mL of skim milk • 1 scoop of whey = 34.7g of protein, 18.1g of carbs, 14.1g of fats Meal 8, 10PM • 1 cup 2% cottage cheese • 1 oz. walnuts • 2 fish oil caps = 26g of protein, 8g of carbs, 18g of fats Totals: Protein: 306.4g Carbs: 333.6g Fat: 75.4g Calories: 3,200-3,600 Note I switch between the two post-workouts meals every week. Next Training...

07-03-2005, 07:31 PM	#3
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I geuss I might aswell open my own Journal to show you guys what I do in a day. So, i'll post up my Training, Diet, and Supplement schedule. Training I am going to be doing a different workout now for the summer, so here is a first look at it. Muscles Chest Back (Width & Thickness) Legs (Quads & Hammies) Biceps Triceps Delts Traps Abs Forearms Calves Strength 1-6 Chest Back (Width & Thickness) Legs (Quads & Hammies) Hypertrophy 8-12 Chest Back (Width & Thickness) Legs (Quads & Hammies) Biceps Triceps Delts Traps Endurance 14-// Chest Back (Width & Thickness) Legs (Quads & Hammies) Abs Calves Forearms ------------------------------------------------------------------------------------- Muscle.............................................Reps Chest............................................. .25-4* Back (Width & Thickness)................25-4* Legs (Quads & Hammies)................25-4* Biceps............................................ .12-8* Triceps........................................... .12-8* Delts............................................. ..15-10* Traps............................................. .12 Abs............................................... ..25 Calves............................................ .failure Forearms.........................................f ailure *Go down in reps and up in weight. The Split Monday = Chest/Triceps/Calves Bench Press* 6x 25,20,10,8,6,4. Incline Press 4x 10,8,6,4. Flyes 4x 12,10,8,6. Dips or Cable Crossover 3x 12,10,8. Lying French Press 4x 12,12,12,12* Close-Grip Press 4x 12,12,12,12* Pressdowns 4x 12,10,8,8. Standing Calf Raises 3x failure. *Same reps range, increase weight, super-set. Tuesday = Delts/Traps/Abs Light rotator cuff warm-up Seated Military Press* 6x 15,15,12,10,8,6. Front Raises 4x 15,15,15,15* Side Laterals 4x 15,15,15,15* Bent-Over Laterals 4x 15,15,15,15* Upright Rows 4x 15,10,8,6. Shrugs 4x 12,12,12,12* Crunches 5x 25. *Increase the weight each set. Wednesday = = Back/Biceps/Calves Deadlifts* 6x 25,20,10,8,6,4. Bent-Over Rows 4x 10,8,6,4. T-Bar Rows 4x 10,8,6,4. Lat Pulldown 4x 10,8,6,4. Dumbell Curls 4x 12,10,8,8. Preacher Curls 4x 12,10,8,8. High Pulley Curls 4x 12,12,12,12* Seated Calf Raises 3x failure. *Increase weight every 2 sets. Thursday = Abs/Rest Crunches 5x 25. Friday = Legs/Forearms/Calves Squats* 6x 25,20,10,8,6,4. Front Squats 4x 10,8,6,4. Leg Extensions 3x 25,20,20. Leg Curls 4x 12,10,8,6. Wrist Curls 4x failure. Reverse Wrist Curls 4x failure. Standing Calf Raises 4x failure. Saturday = Abs/Rest Crunches 5x 25. Sunday = Rest I am a big believer in using high repititition for Forearms and Calves.

07-05-2005, 07:11 PM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Supplements - Protein Powder ON's 100% whey - Multi-vitamin One-A-Day Men's - EFA's Fish Oils caps (generic) - Creatine ProLab's Monohydrate - BCAA's Xtend by Scivation That should be about for now, I'll start getting into alot more supplements as the years go on.

07-05-2005, 07:42 PM	#5
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	Dude that is some major volume!!!! I'll give that a shot once my old ass is back to where it needs to be... ie where is was post November

07-11-2005, 08:38 PM	#6
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Journal starts on August 1st

07-14-2005, 02:26 AM	#8
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	Sounds good bro, and I look forward to reading your journal. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

07-14-2005, 05:02 PM	#10
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Sounds great guys, I'll make sure I post everyday.

07-15-2005, 09:59 PM	#11
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I finally got my Training figured out for this season. I need some more Olympic Lifts into it, I'm getting it all done tonight. I'll post it up and see if you guys like it. I hopefully will add muscle and strength from this workout routine. Here it is... Football Strength Training Day #1: On Day #2: On Day #3: Off Day #4: On Day #5: On Day #6: Off Day #7: Off Day #8: Repeat Monday: Back, Delts, Abs Clean 3x 30, 20, 10 Deadlifts 4x 10, 8, 6, 4 Bent-Over Rows 4x 10, 8, 6, 4 Close-Grip Pulldown 3x 10, 8, 6 Push Press 3x 30, 20, 10 Military Press 4x 10 8, 6, 4 Front Raises 3x 10, 8, 6 Side Laterals 3x 10, 8, 6 Weight Sit-ups 3x 15, 12, 10 Oblique Crunch 3x 20, 20, 20 Tuesday: Thighs, Traps, Abs Squats 3x 30, 20, 10 Squats 4x 10, 8, 6, 4 Hamstring Curls 4x 10, 8, 6, 4 Leg Press or Hack Squat 4x 10, 8, 6, 4 Dumbbell Shrugs 3x 12, 12, 12 Weighted Sit-ups 3x 15, 12, 10 Oblique Crunch 3x 20, 20, 20 Wednesday: Off Thursday: Chest, Calves, Abs Bench Press 3x 30, 20, 10 Dumbbell Press 4x 10, 8, 6, 4 Incline Dumbbell Press 4x 10, 8, 6, 4 Flies 3x 10, 8, 6 Seated Calf Raises 4x 30, 15, 10, 6 Calve Presses 4x 30, 15, 10, 6 Weighted Sit-ups 3x 15, 12, 10 Oblique Crunch 3x 20, 20, 20 Friday: Biceps, Triceps, Abs Barbell Curls 5x 15, 10, 8, 6, 4 Preacher Curls 4x 10, 8, 6 High Pulley Curls 3x 15, 12, 10 French Press 5x 15, 10, 8, 6, 4 Close-Grip Press 4x 10, 8, 6, 4 Weighted Dips 3x 8, 6, 4 Weighted Sit-Ups 3x 15, 12, 10 Oblique Crunch 3x 20, 20, 20 Set Ranges Monday Sets: 33 Sets Tuesday Sets: 24 Sets Thursday Sets: 28 Sets Friday: 30 Sets Relatively high Volume, basic Strength/Hypertrophy rep ranges. Stretch after workouts for 10-15 minutes.

07-16-2005, 11:50 AM	#13
Bodybuilder911 New Member Join Date: Jul 2005 Posts: 2 Recipes: 0 Rep Power: 0	Great Post Peaked 18 gives me some ideas on how to handle mine thanks bro

08-02-2005, 01:26 PM	#14
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	thoguht u said stuff starts aug 1!?

08-02-2005, 03:29 PM	#16
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	good stuff whats extreme stretching>

08-02-2005, 04:09 PM	#18
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	totally sweet, gonna try that!! thanks now post in my journal :evil: :nutshot: