My Log

So a little bit about myself. I'm 20 year old. I never lifted in highschool, now and again I would go with friends, but it was rare. I didn't play any school sports. I've been racing downhill mountain bike since I was about 12. I've never been in real great shape. I was 195lbs at 5'11" when I graduated highschool and I was not very muscular. I've always had strong legs from the years of cycling, but my upper body was weak. As well I've always been a bit chunky. Not fat but definitely over weight.

After graduating highschool I went to school in Chicago for one year. This was not good at all for my body. My cycling went away almost completely for a year, and I had my first year of to much beer and late night food.

June 2005 roles around I get home from school(which is Vermont). I hop on the scale the next morning and I see the awful number of 217. Wasn't to happy. Over the next couple of months I lost around 7 pounds just from getting back on the bicycle and riding again.

I decided to take a year off from school and I stay living at home. October 2005 my Dad(who has been into martial arts his entire life and has been a fair bit of lifting in the past) stumbles upon a local Brazilian Jiu Jitsu gym run by Julio Fernandez(anyone who knows anything about MMA he was one of Carlos Gracies top students and is 200-0 in Jiu Jitsu competition).

New Years. I've gotten into the Jiu-Jitsu thing quite a bit and have also picked up boxing at the same gym.(This was a great thing to complement my cycling as I can't ride in the winter). I am now doing between 5-7 classes a week(double classes on some days). So in the midst of 6-9 hours of Jiu Jitsu/Boxing. At this point I've shed of a few more pounds and am around 203 pounds. I make a New Year's resolution to get myself into really good shape and also get stronger I didn't want to be weak, or at least I considered myself to be weak. I started lifting 2-3 days a week, kind of doing my own thing nothing specialized and continue with the Jiu Jitsu?Boxing until about April.

By the start of April I've stopped lifting, just didn't have the motivation for it I guess, and wasn't seeing the results I was hoping for. I got into the mags and was buying way to many supplements and I think expecting to much.

By May I stop Jiu Jitsu as my race season(I race as a Semi-Pro) is pretty demanding and I didn't have time for the Jiu Jitsu over the summer. At this point I am around 195 pounds.

By Early August Peak racing season I am down to 188 pounds but I think I lost some muscle and certainly didn't have much definition if any.

With school starting again I haven't been able to race anymore but I have since gotten back into lifting and Jiu Jitsu. For this winter I am really looking to get myself into shape. I have new motivation for it all stemming from multiple things my racing, girls, how I feel about myself, etc. So I am going to start a log on the forums here to help keep me on track.. I have poked around here before and feel I am relativley knowledgeable about lifting. As far as my lifting routines go, I have been doing a lot of reading and am kind of convinced that full body work outs are the way to go. I've found that I can really work my muscles just fine with 2 excercies and a lot of the other excercies still entail the use of other muscles.

My main goal is to stay around the weight I am (193lbs), but pack on around 15-20 pounds of muscles and lose the same amount in fat. I also want to try and do this at the same time. I don't want to go through a bulk and cut phase. I've recently worked on getting my diet in line(the last couple of weeks at least), and have almost completely cut out beef and pork(except for lean cuts of beef). I'm trying to eat lots of veggies, turkey, chicken, tuna, and take in a medium amount of carbs. I'm looking to get down around 10% bodyfat, I'm not positive but I think I am in the 16-17% right now. I'd like to hear any feedback from anyone whether positive or negative. Below I'm going to list my 3 different rountines and my plans involved with them.

I have 3 lifting routines which I started 2 weeks ago. My week for lifting begins on Sunday just so you know how I have my lifting sequenced. My plan for my rountines is to do varyign reps ranges to work the different types of muscles fiber and to work the muscles differently. I.E. Week one routine 1 15 reps, rountine 2 10 reps, routine 3 5 reps. Week two routine 1 10 reps, routine 2 5 reps, routine 3 15 reps, and so on. So for my different routines.

Routine #1
Stiff Leg Deadlift
Deadlift
Hang Power Clean
Barbell Curl
Low Pulley Rear Deltoid Raise
Low Pulley One Armed Curls
Seat Two Arm Lat Pull In
45 Degree Leg Press
Incline Dumbbell Bench Press
One Arm Dumbbell Rows
Overhead Dumbbell Tricep Curl
Smith Machine Upright Rowing
Pillar Bridges
Back Extensions
Incline Sit Ups

Routine #2
Stiff Leg Deadlift
Deadlift
Hang Power Clean
Tricep Press Down w/Rope
Close Grip Pull Down
Arnold Presses
Hammer Curls
Decline Smith Machine Bench Press
Barbell Curls
Straight Arm Dumbbell Pull Over
Pillar Bridges
Back Extensions
Incline Sit Ups

Routine #3
Curl Machine
Wide Grip Front Pull Down
Barbell Curls
Lying Barbell Tricep Curl
Split Squats w/Dumbbells
Smith Machine Squats
Smith Machine Military Press
Dumbbell Bench Press
One Arm Dumbbell Rows
Dips
Pec Fly Machine
Front Deloid Raises to Shrugs(Super Set)
Pillar Bridges
Back Extension
Incline Sit Up

Note: All the weight I post for any Smith Machine excerices or the 45 degree leg press do not inlcude the weight of the machine. I'm not sure if you should fact that in or not. So if I have a 45 plate on each side of the smith machin I consider myself to be doing only 90 pounds, same goes for the 45 degree leg press.



So now for my training schedule. Because of school and work I am only giving myself 3 days a week to lift. I might slip in a 4th day though. Below is my schedule.

Monday: Work 9-4 Jiu Jitsu 6-8
Tuesday: Class 11:45-5:30 Boxing/Jiu Jitsu 6-8
Wednesday: Gym 11-1 Work 2-11
Thursday: Class 11:45-2:30 and 6-9
Friday: Gym 11-1 Work 2-12
Saturday: Jiu Jitsu 10-12
Sunday: Gym 1-3 Work 4-11

In addition to that I have to slip in 10-15 hours of home work as well so I am plenty busy. I was thinking of adding in a light lifting day with a bunch of abs on Thursday between classes. Below I'm going to post my first two weeks of lifting.

Note: For Pillar bridges 30x40x40x3 means 3 sets at 30 seconds for each side.
Note: For the first week I did my decline presses as dumbbell press but decided to change them to smith machin to change it up a bit.
Note: First two weeks I did Lying Serpentine curls on routine #2 instead of barbell curls, but have switched to barbell curls because I was getting some shoulder pain doing the Lying Serpentine curls.
Note: For some of the excerices when I do low reps/heavy weight I do a warm up set as I feel it is important when dealing with heavier then normal weight.

Routine #1 9/3/2006 15 Reps
95x15 95x15 95x15
135x15 135x15 135x15
45x15 55x15 60x15
55x15 55x15 55x15
20x15 20x15 20x12
20x15 20x15 20x15
55x15 55x15 55x15
360x15 360x15 360x15
25x15 25x15 30x15
35x15 35x15 35x15
25x15 30x15 30x15
40x10 30x15 30x15
30x40x40x3
10 10 10
15 15 15 At Level 8

Routine #2 9/6/06 10 Reps
115x10 135x10 145x10
135x10 185x10 185x10
70x10 70x10 70x10
70x10 80x10 90x10
85x10 85x10 85x10
25x10 25x10 25x10
25x10 25x10 25x10
35x10 40x10 40x10
20x10 20x10 20x10
45x10 50x10 50x10
30x40x40x3
10 10 10
15 15 15 At Level 8
Also did 10 rounds of shadow boxing at 1 minute rounds and 30 seconds rest, and pushed really hard just for a little interval training at the end of the workout. Also did 20 minutes on the recumbent bike at a easy to medium pace.

Routine #3 9/8/06 5 reps
65x5 75x5 77.5x5
115x5 130x5 130x5
70x5 75x5 75x5 80x5
45x5 65x5 75x5 80x5
55x5 55x5 55x5
180x5 230x5 270x5 270x5
60x5 70x5 80x5 85x5
60x5 65x5 65x5
10 10 15
70x5 100x5 115x5 115x5
25x5/60x5 30x5/60x5 30x5/60x5
30x40x40x3
10 10 10
15 15 15 At Level 8

Routine #1 9/10/06 10 Reps
140x10 145x10 150x10
170x10 180x10 190x10
70x10 70x10 70x10
65x10 70x10 70x10
25x10 25x10 25x10
30x10 35x10 35x10
70x10 70x10 70x10
410x10 410x10 410x10
35x10 40x10 45x10
50x10 50x10 55x10
40x10 40x10 45x10
50x10 50x10 50x10
30x40x40x3
10 10 10
15 15 15 At Level 8

Routine #2 9/13/06 5 Reps
135x5 165x5 175x5 180x5
185x5 205x5 215x5 225x5
85x5 90x5 95x5
100x5 130x5 130x5
130x5 130x5 130x5
35x5 40x5 40x5
35x5 35x5 35x5
70x5 90x5 120x5 130x5 140x5
35x3 30x5 30x5
50x5 60x5 65x5
30x40x40x3
10 10 10
15 15 15 At Level 8
5 Rounds of shadow boxing at 1 minute on 30 seconds off
I was feeling especially energized this day so I decided to work my legs some extra and did some sets on the 45 degree leg press.
500x5 540x5 590x5 630x5(I thought this was pretty good. Looked cool at least with 7 plates on each side).

Routine #3 9/15/06 15 Reps
45x15 47.5x15 50x15
85x15 85x15 85x15
60x15 60x15 60x15
35x15 35x15 35x15
180x15 180x15 180x15
50x15 50x14 50x12
40x15 45x15 50x15
40x15 40x15 45x15
15 10x15 25x15
70x15 75x15 75x15
15x15/50x15 15x15/50x15 15x15/50x15
30x40x40x3
10 10 10
15 15 15 At Level 8



Now for my supplements.

Morning: 20g Whey protein
Multi Vit, Vit C, B Complex 50, 500mg Calcium, Glucosamine/Chondritin, 2g Glutamine 2g CLA, 2g Flaxseed Oil
2g Fish Oil, Fiber
Before Workout: 20g Whey Protein with 5g Creatine
During Workout: I drink a 50/50 of water/gatorade
After Workout: 40g Whey protein with 5g Creatine All my lifting days are currently right before I go to work. I mange a small Italian restuarant. So I have lunch there usualy after working out. This lunch usualy consists of a garden salad with usually Balsamic Vinegar but some times I crave something fatty. I also eat a chicken parm sandwhich. 5oz breaded chicken breast, I take the breading of the chicken. We make our own ciabatta bread which is a poofy bread. When I cut the loaf I pick out all of the dow so there is a less bread. It has a little marinara sauce, a sprinkle of parm, and I usually only put 3 thinly sliced pieces of mozzarella cheese on it. I think this is a pretty good lunch.
Before Bed: 20g whey protein(creatine as well if it is a non lifting day. None lifting days I only take in 5g of creatine instead of 10). 2g Glutamine, 2g Fish Oil, 2g Flaxseed Oil, Glucosamine/Chondritin, and 2g CLA.

That's what I am taking now, but I am low on funds and plan on adding some other stuff. I want to buy some glutamine and arginine powder which I plan on adding in 3 times a day as well as HydromaxB. Also I forgot I am currently working on a bottle of HyrodxyCut Hardcore. Not to strick with it. I take either 2 or 4 pills a day. I'm also looking to pick up some Syntha 6 as my night time protein. My current protein is just ON Whey. As well I think I am going to buy a couple things of Anator p70. I've read a lot of reviews and although some are bad I think it seems a like a good product. Also when the the new BSN ATRO-PHEX comes out I think I might give that a try.

I think that is about all I have to post for now. I am going to try and list daily updates with what I've done, ate, etc. As well as questions. I hope a bunch of people view this and can give me some feed back. One quick question if someone can answer for me is I've noticed the last two weeks since I've started lifting that my rotator cuffs on both shoulders are in a ton of pain. Not sure if I tore them, but is there a certain excercise that I am doing that would put abnormal stress on them. I'm also going to post a picture shortly.

Pics

http://img201.imageshack.us/img201/8045/biceppicat6.jpg
http://img201.imageshack.us/img201/6317/frontposewr5.jpg
http://img145.imageshack.us/img145/7431/quadsjt5.jpg

So this is my first update post. I'm going to try and post daily. My post will almost always be in the morning and will be for the day before's activites.

Saturday 9/16/06 Went to Jiu Jitsu this morning. Had two HyrdoxyCut Harcores before class. Felt OK in class, but I've definitely lost the shape required for that kind of working out, after taking 4 months off. Worked on a shed in my yard for a couple of hour, cutting lumbers, nailing, etc. Definitely had a bad day food wise. I don't think it's a huge deal if I keep that to one day a week though. Breakfest was a bowl of oats with raisins and skim milk. I went through about 2/3 bag of tostitos plain nacho chips with some salsa, and had about 2.5 ounces of cheddar cheese. That was lunch I just wasn't in the mood for making a real lunch. Dinner was a 5oz fillet with aspargus, and a mixed salad with an oil/vinegar based dressing. The other killer for the day was 2 glasses of juice and 3 bottles of vitamin water. I really just crave the sugar sometimes and have to have some of the stuff. At least the vitamin water has natural sugar. After dinner had a couple of small cookies. Kind of spaced out throughout the day and never got around to taking any of my pills. Tomorrow the week starts again.

Sunday 9/17/06 Good day for me. Woke up had 20g of whey, and a bowl of raisin bran crunch with skim milk. Had an awesome day at the gym. Ate lunch before work. I had 5oz of chicken with a some carrots, green peppers, white onions, and tomatoes. I sauted them, had roughly 5oz of marinara sauce, and put it over 5 oz of ziti pasta. Was a good relatively healthy meal. Around 6 PM I had 5oz of turkey and a slice of cheddar cheese. 8:30 PM I had a late dinner. Turkey sandwhich with minimal bread, lettuce, tomato, honey mustard, and cheddar cheese. Before bed 20g whey. Took all my pills throughout the day, and took two hydroxy cut hardcore pills before lifting. After lifting I had 50g whey protein with 5g creatine. Now for my workout.

Routine # 1 5 reps
135x5 175x5 180x5 185x5
185x5 215x5 225x5 235x5
90x5 95x5 100x5
75x5 80x5 85x5
30x5 35x5 35x5
45x5 55x5 60x5
100x5 100x5 100x5
450x5 590x5 630x5 680x5
45x5 50x5 55x5 55x10
55x5 65x5 70x5 75x5
60x5 65x5 70x5 75x7
50x5 70x5 70x5 80x5
30x40x40x3
10 10 10
15 15 15 At Level 8
I also did 30 minutes on the eliptical trainer at the end. Did the hill climb/interval mode. Did 15 minutes at level 5, 5 minutes at level 7, 5 minutes at level 8, 2.5 minutes at level 9, 2.5 minutes at level 10.

Towards the end of the lifting I decided to really push it on the last set this is why the incline bench is at 10 reps and the tricep raises are at 7. I was really pumped to push out 10 reps at 55 on the incline. My first set of 55 I barely squeezed out 5. I think this was partially because I got them up poorly and spent a lot of time doing so. Last set I got them up quick and easy, finished the 5 and said to myself I want to see how many I can do. Overally probably one of my best workouts. I'm going to try and start making myself work that hard for every set, like I did on my last incline set. Thats it for now.

I started this over on bodybuilding.com/forum but figured I would throw it up over here as well. Any advice or thoughts positive or negative please let me know.

Monday 9/18/06 Originally set my alarm for 6:30 this morning. I was going to try and go to the gym and do an hour of cardio before fork but I was just to tired, and went back to sleep. Work was long and slow. After work I went to Jiu Jitsu. Our gym is quite small and no AC. So today was warm 83 degrees, and in a Jiu Jitsu gee it was super warm. Did that for an hour and was completely soaked. Diet today was okay. Had 20g of whey, oats with raisins and skim milk. Lunch was a turkey sandwhich, lettuce, tomato, cheddar cheese, honey mustard and minimal bread. When I got home from Jiu Jitsu class my parents had gotten chinese food. I couldn't resist I haven't eaten it in probably like 3 months. So I had some general tso chicken and pork fried rice. I know awful but it won't happen often and its impossible to eat completely clean. Just had 20g Whey and 5g creatine before bed. Took al my pills. Took two hydroxy cut harcores during work and one before class.

Ok man, now this is just my opinion. First off, you aren't fat brosef if anything you should be concentratin on puttin on muscle. and personally i think its a shame that you've chosen to not do a bulk/cut phase routine. To me it seems like your taking a shit load of pills try to keep it simple. Personally I was never a big fan of creatine I personally don't think it works all that well and some kinds can make you retain water. I just skimmed over what you said, but why are you taking whey on days you don't lift? the whole point of whey is to get protein to your body and fast. you should get most of your protein from food they are better quality when you eat the protein from food. and dude are you doing things like 1 set 15 reps? I sure hope not. 15 reps is very very high, remember you can't cut if you don't have nothing to cut down too. Anyway I suggest you try something like this:
Monday and Friday:
Bench 5 set x 5 reps (After each set increasing weight)
incline 3 x 5
Squat 5 x 5
Dead Lift 5 x 5
millitary press 3 x 8
Dips 3 x 8
Barbell Curls 3 x 6 (go heavy)
Abs
Running: 5-15 mins of HIIT (30 sec jog/30 sec sprint for 5-15mins)

Wednesday:
Bench 5 x 5
Decline 5, 4, 3
Power clean- 5 x 5
Squat- 5 x 5
Jerks- 3 x 6
Tri pushdowns- 3 x 8
Hammer curl- 3 x 8
Abs
Conditoning: Jumps (like the box drill, jump rope, etc), or you can try joggin for 30 mins or try walking for 45 mins

Once again just my opinion, but I've had sucess with something similiar to this.

Thanks for the advice. As far as the pills I got way into supplements last summer thinking they would do way more then they really do. As far as me not being fat, I consider myself to be overweight. I have at least 35-40 pounds of fat on my body which I don't think is to good. Creatine, I've heard good and bad about it. I figured I would try it for a while and see what happens. As far as taking whey I've read that in the morning your body needs energy fast to get going and that whey is a great way to do this right in the morning. At night I'm now taking casien protein which I have read is great to sleep on beacuse it is light and very slow digesting. I don't know where your are getting the idea of one set 15 reps. If you take a look at what I've post once a week I do one of my routines at all 3 sets with 15 reps at slightly light weights. At this point I think I am going to stick with what I have going for 3 months total. I've made big gains just in the first two weeks(obviously noob gains), but it seems to work well and I get a great full body work out. I've read about the 5x5 routine and have been thinking of trying something along those lines for my second 3 month set. I'm doing this until December 3rd and then I'm going to switch it up, but only if my gains have plateued or are barely moving. Thanks again for the advice though. I'll keep it in the back of my mind as reference.

Tuesday 9/19/06 Had a good day today. Woke up did some things around the house. I had 20g of whey right when I got up, and had a bowl of oats, raisins and skim milk. Had a 20oz vitamin water when I took my pills but other then that I drank straight water the entire day. I had class from 11:45-5:30. I had 20g of why around 1, then at about 2:30 I got lunch. I had a tomato/basil wrap, with chicken, lettuce, tomato, swiss, and a balsamic vinegar/sun dried tomato dressing. I think that was a pretty healthy lunch. After class I went straight to boxing. Boxing was real hard today, almost puked about 2/3 the way through. Definitely a super hard workout, and I was absolutely soaked from head to toe when I was done. Went home, and had some pa tai(not sure on the spelling) for dinner. I didn't really each much as I wasn't feeling it. It was noodles with some spinach, onions, tofu, and shrimp. Pretty healthy dinner again. I'm defintely feeling good, although a little tired from everything I am doing, but I feel the healthiet I ever have. Forgot to take my pills at night and didn't take any whey before bed, I just couldn't stomach it. Took two hydroxy cuts before class, and one before boxing.

Wednesday 9/20/06 I Had another great day lifting and felt really good. My diet today was so so. Woke up had 20g whey and had a bowl of raisin bran crunch with skim milk. Drank 12 oz cup of fruit juice with my pills. Went to the gym and hammered out. Drank 50/50 mix of water/gatorade while in the gym. I do this every gym day, and I end up drinking 20z gatorade and 20oz water while working out. After lifting went to work made myself a meal. 5oz of ziti noodles, 5oz chicken, green peppers, onions, carrots, tomatoes, and 4 oz of marinara sauce. Whipped it all up in a pan it was quite good and I think pretty healty. At about 4 I had 5oz of turkey. Now where it gets bad at 5:30 I had a half a slice of pepperoni pizza. This is my first pizza in about a week and my first pork in almost two weeks. 7:00 there was a screw up order and there was a BLT with mayo and provolone. I hate half of it, I felt guilty but never had something tasted so good. Got home from work had 20g whey before bed and took my pills. Also took two hydroxy cuts before lifting. Below are my lifting stats for the day.

Routine #2 15 reps
115x15 135x15 145x15
155x15 155x15 160x15
65x15 65x15 65x15
70x15 75x15 80x15
70x15 70x15 70x15
25x15 25x15 25x15
20x15 25x15 25x15 cheated the last couple
90x15 100x15 105x12 level 5 decline
65x15 65x15 65x15
50x15 50x15 50x15
30x40x40x3
10 10 10
15 15 15 level 8 incline

Thursday 9/21/06 It was definitely nice to have a day off from any excercise. I've gone the last 6 days and I'm back for another round of it tomorrow. I've been on my plan here now for 2.5 weeks and I will say I feel awesome. I feel a bit thinner, stronger, bigger muscles, but the healthier food has really made me feel good. Today I got up had 20g whey, a bowl of raisin bran crunch with skim milk, and took all my pills with a 20oz vitamin water. I went to class, after my first class I was starving. I had a tomato basil wrap, with cheddar cheese, grilled chicken, a few strips of bacon, lettuce, tomato and spicey mustard. Aside from the little bacon I feel like that is a pretty healthy lunch. During my second class I had a nature valley granola bar. I didn't really have any dinner I got home about 10, and had a little snack. I had some tortilla chips and salsa. Really didn't each much today, I would imagine not much more then 2000 calories. Drank water all day except for the vitamin water in the morning. Took two hydroxy cuts before class.

Friday 9/22/06 Long day today. Got up had 20g whey and a bowl of raisin bran crunch. Took to hydroxy cuts before going to the gym. After the gym I had 50g whey and 5 g creatine. Went to work had the same pasta dish that has been listed above. A couple hours after that I had 5oz of turkey. About 6:30 I had a slice of pizza. 8:30 I had dinner. Turkey sandwhich a couple strips of bacon, lettuce, tomato, carrots, green peppers, mustard. Realized I can't completey cut out the bad stuff, and if I try then I just go and splurg and eat a ton of it all at once. Definitely a long night though, made pies through the rush, probably about 200 pizzas, definitely an extra little arm workout after already going to the gym. Gym today was OK. Started of really good with my first few excercises. Then I decided to do flat barbell benches instead of dumbell. I figured I should do some flat bench barbell work as one of my goals is to be ablet to do sets of 10 at 200 pounds. What made the work out dull was when I realized how week my chest is. I barely could squeak out 7 reps at 145 pounds. I definitely have a week chest. So I did that then kind of got myself pumped up again to some good music, and I had a really good set of one arm rows, and a great group of squat sets on the smith machine. I also realized with the military press on the smith Ihave been doing them wrong. I've been sitting to far back and end up arching my back a bunch and press more with my chest. So today I moved closer to the bar so it was almost touching my nose. So the weights are a little down on those now that I am doing them properly.

Routine #3 10 Reps
65x10 65x10 65x8
100x10 115x10 115x10
75x10 75x10 75x10
75x10 75x10 75x10
45x10 45x10 45x10
180x10 210x10 230x10 250x10
40x10 50x10 50x10 50x10
75x10 135x10 145x7 145x7
60x10 60x10 65x10
25x10 35x10 45x10
85x10 90x10 95x10
20x10/55x10 25x10/60x10 25x10/60x10
30x40x40x3
10 10 10
15 15 15 Level 8

Saturday 9/23/06 Interesting day today. I woke up at 9 and was absolutely exhausted from the week. I really didn't want to go to Jiu Jitsu. I made myself get up though. I was in a bit of a rush to get there since it starts at 10 so I didn't take my pills. I had a bowl of raisin bran crunch with skim milk, and 20g of whey. Jiu Jitsu was hard today. Worked stand up for about 45 minutes, then did about 30 minutes of grappling work and then we "rolled" for 45 minutes. Rolling is the equivalent of sparring in Jiu Jitsu. It's incredibly hard working against another human beings strength. So I worked out there for 2 hours. Was completely drenched when I got out of there. While there I drank 20oz of water and 20oz of vitamin water. Afterwards I stopped to get gas and I got a 32oz thing of vitamin water, I was so depleted. The weird thing when I got home my bowels pretty much let loose. Not sure if it was because of how hard I worked and the large amount of liquid I took in, but I pooped about 8 times in 2 hours. Not a great feeling. For lunch I had some tortilla chips with some cream cheese salsa, and a tuna sandwhich on wheat bread. Minimal mayo and one can of tuna. For dinner I had the same tuna sandwhich. We had a UFC party tonight(some great fights by the way), so everyone who came over brought food and beer. I had a few beers and kind of snacked on random crackers and cheese throughout the night. Not the healthiest but I used to do things like this on a regular basis, or even every day.

Sunday 9/24/06 So today will be the the start of my second cycle of my lift routine/rep changes. This is the first lift session that I will really be able to match up to another one as far as improvements go. I woke up had 20g whey, I was out of cereal so I had 6 fig newtons for breakfast. I had to do a bunch of stuff around the house and got a late start getting to the gym. I was starving before going to the gym so I had some sourdough pretzels on the way there. They seem like a good pre workout snack, no fat just salt, carbs, protein. I also had two hydroxy cuts. After workout I had 50g of whey. For lunch I made myself a small pizza at work. I put 5oz of chicken on it, tomato, mushrooms, spinach, garlic, and onions and hardley any cheese. Ate the entire thing except for the crust as I felt I didn't need the extra carbs. I had a salad around 8 with mixed veggies, turkey, and ceaser dressing. I had a slice of pizza towards the end of the night I just couldn't hold out. Before bed I had 25g whey and 5g whey. I took all my pills today. One thing I noticed in my lifting sessions that has been bothering me as I mentioned above is my bench strength. Today I had pathetic sets on the incline dumbbells. I think my problem is I am doing my bench sets half way or towards the end of my lifting. My problem isn't my chest strength, but my arms just give out, especially my tris are usually just worked. So I am going to start doing my bench press sets first in my routine, and see if that helps. Also I was pressed for time today so I didn't do any ab work.

Routine #1 15 reps
145x15 145x15 150x15
160x15 160x5 165x15
65x15 65x15 65x15
65x15 65x15 65x15
25x15 25x15 25x15
30x15 35x15 35x15
70x15 70x15 70x15
410x15 450x15 450x15
40x15 45x13 45x5
45x15 45x15 45x15
45x15 45x15 45x15
35x15 40x15 40x15

Monday 9/25/06 Woke up this morning late so I didn't get a chance to eat breakfast. Took my pills and was off to work. Took two hydroxy cuts on an empty stomach before work. At about 11 I had a slice of plain pizza. 1 I had a turkey sandwhich, cheddar, mustard, lettuce, tomato, carrots, and peppers. 3;30 I had 5oz turkey. 5:30 I had a couple serving's of pretzels before jiu jitsu. Beginning to think these are a good pre workout snack. Just going to keep them in my car and munch on them on the way to the gym. Jiu Jitsu was good and I worked real hard. Felt very good afterwards and can definitely tell that I am starting to get into better shape. Dinner was a mixed salad with oil/vinegar based dressing and some lamb. Had 20g of whey before bed and took my pills. I just had a little present show up from UPS. 10lb bag of on Whey, 2 3lb jugs of syntha 6(my new night time protein) 500g of glutamine powder, and 2 tubs of anator p70. I'm not going to start the anator until Sunday seeing as that will be a one month mark, and I bought enough to last me two months, which will bring me to the end of my first 3 month cycle. Another update will come tonight with what went on today.

So the UPS guy came with something nice today pictured below. Also quick question. I was looking at the photos of myself and my right bicep is definitely larger then my left. I measured them and my right is .5" bigger. I hate the way it looks. Anyone have any ideas why this would be. Is it just because of the fact that I am right handed and over time that arm has become slightly stronger? Will I be able to correct this with lifting?

Tuesday 9/26/06 Woke up this morning had breakfest. I've decided to stop with the whey protein in the morning. I'm going to try and get m protein from food, and going to start taking the whey before lifting. For breakfest I had a tuna sandwhich on wheat bread with a little mayo and an apple. I'm going to try and eat every two hours from now on for a total of 7 meals a day with breakfest and lunch being the biggest ones. I slept in late today so breakfest was at 10. I went to class got out about 12;45 and had lunch. Had a chicken sandwhich on white italian bread, with cheddar, lettuce, tomato, and a very light amount of ranch dressing. 3:30 I had a harvest bar, and I drank some arizona green tea. First non water product that I've drank mid day in a while. About 6:00 I had some pretzels. 7:30 was dinner. I had homemade chicken wings(I guess chicken skin is probably pretty fatty) and salad with an oil/vinegar based dressing. 10:00 I had a serving of syntha 6 with 5g of whey. I took my pills in the morning but not in the night. I had two hydoxy cuts before class. I wasn't able to go to boxing tonight, as it was my younger brothers birthday and we had a family get together/dinner. I'm going to try and squeeze something in between classes on Thursday.

Wednesday 9/27/06 Good day overall today. Got up had a can of tuna with a little mayo, half a serving of wheat thins, and a peach. On the way to the gym I had 25g whey with 5g creatine and 5g glutamine. Also took to hydroxy cuts before the gym, and ate one serving of pretzels. I did 20 minutes of cardio at the end of the lifting where I drank the anator p70. After the gym I had 25g whey with 5g creatine and 5g glutamine. For lunch I had a chicken sandwhich with cheddar, mustard, lettuce, tomato, carrots, green peppers, and hot peppers. 4:00 I had 4oz of turkey and a tomato. 6:00 I had 5oz of turkey. 8:30 I had a chix ceasar salad with tomatoes. Before bed I had one serving syntha 6 with 5g glutamine. Took all my pills for the day. One thing I had a brownie while it work. It tasted so good, but surprisingly I felt really shitty afterward. I guess I am slowly working the crappy stuff out of my system and now my body doesn't like it. Lifting was real good. I did my bench work, and overhead presses first and I was defintiely stronger as my arms weren't so fatigued. Had an awesome set of deadlifts. 10 pounds more then my body weight 10 times, I thought I was going to puke afterward. Anyway here are my stats for the day.

Routine #2 10 reps
135x5 160x10 165x10 170x10
135x5 190x10 195x10 200x10
70x10 75x10 75x10
90x10 95x10 100x10
100x10 100x10 100x10
35x10 35x7 30x10
35x10 30x10 30x10
105x10 115x10 120x10 125x10 Level 5
70x10 75x10 75x10
55x10 55x10 55x10
30x40x40x3
10 10 10
15 15 15 At Level 8
10 10 10 These are hanging leg raises which I decided to add to my ab routine.

Thursday 9/28/06 Woke up had a huge bowl of oats, raisins, almonds and skim milk. Went to class. In my first class I had some fig newtons. After class at about 2:45 I had a cajun chicken sandwhich on white bread with lettuce, tomoato, cheddar, and light ranch. I had another class from 6-9 I was absolutely exhausted before it and I went to starbucks and got a caramel frappacino. Haven't had one in quite a while. After class my buddies were going to the gym. I went with them just to show them some stuff, and help them out. I ended up doing a few sets of squats on the smith machine.
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Went home after that and had a serving of syntha 6 with 5g creatine and 5g glutamine. Overall a horrible day nutrition wise.

Saturday 9/30/06 Woke up this morning had french toast with bacon for breakfast. Went to Jiu Jitsu only stayed for about 1.25 hours as I had a bunch of stuff to do. Pretty much spent the entire day moving stuff. Didn't eat to healthy, mostly pizza throughout the day. Drank a little had like 4 beers tonight.