Might as well do this (AKA Joe 'Moose's log)

[JoeFriday]

So today was chest, and the gym was packed with guys following my motives. Hate it when that happens.

Warm-up: 10 min. cardio/20 reps machine press, no weight

Flat barbell press: 3/10 - 25lb/35lb/45lb
Incline barbell press: 3/10 - 25/25/30
Flat barbell flys: 3/10 - 15/20/20
Cable crossovers: 3/10 - 40/50/50
Bench pullovers: 2/10+1/8 - 40/45/50

Food
8a.m., breakfast - Starbucks multigrain bagel with a pat of butter and a tall dark roast, splash of cream, one sugar/equal
10:40-ish, after workout - Half a protein bar (MuscleMilk protein crunch bar), 16oz water
12:30-ish, lunch - Chicken special at the local convenience store (chicken quarter sans skin, rice and beans), 16oz water
3pm-ish - Other half of bar, 16oz water
6pm-ish, dinner - ham&swiss sandwich (whole wheat, brown mustard, one slice ham, one slice cheese), 16oz water
9pm-ish, tea - 16oz Lipton black w/two sugars

Note: I know, my meals are a mess. That's why I'm here, right? So I can get it straightened out. Also, I brew my tea, dangit. None of those pre-packaged stuff.

 

[Bullmuscle7]

Good workout!

That seems like almost no food???

At least you are intaking 6 times a day but I would say get that protein up there.

 

[JoeFriday]

Really now? Almost no food?? This is what I usually eat! XD
Also, would like pointers on where to get cheap protein.

Arms today:

Cardio: 10 min.

Preacher curl machine: 1/20+3/10 - No weight/30/35/40
Barbell curl: 3/15 - No weight
Dumbell curls: 3/10 - 25/30/30
Cable curls: 3/10 - 20/30/40

[five minute break]

Pulldowns: 1/20+3/10 - 20/40/45/50
One-arm overhead dumbbell extensions: 3/10 - 15/15/20
Skullcrushers: 3/10 - 20/20/20

Food
8 a.m.: Starbucks tall dark roast, splash of cream, 1 sugar/1 equal
10:30-ish (After workout): McDs sausage biscuit, hash brown, 16 oz. water
2p.m.-ish: Taken to local Chinese restaurant (broccoli beef, fried rice/noodles) 16oz. water
4:30-ish: Large banana
7-ish: ham&swiss sandwich (whole wheat, brown mustard, one slice ham, one slice cheese), 16oz water

Note: I think I need to practice on my mind-muscle for the arms. Either that, or get some gloves. Shame the gym won't let you use chalk...

 

[Bullmuscle7]

Great workout!

Cheap protein:

Sales on lean ground sirloin

Sales on chicken breasts to easily grill or bake.

MuscleEgg drink. I use this in a pinch

 

[JoeFriday]

*makes note* Alright, thanks!

Since the gym I usually go to was closed due to electrical problems, I went to my backup - a nice old-school gym. Had a blast.

Back
Warm-up: Light cardio

Wide-grip pulldowns - 1/15+3/10, 20/40/60/80
T-Bar rows - 1/10+1/8+1/6, 10/20/30
Cable rows - 3/10, 30/50/70
Cable pullovers - 2/10, 15/20
Dumbbell rows - 3/10, 35/45/45

Food
8:15 a.m.-ish, breakfast - Two over-easy eggs, 8oz orange juice
10:15-ish - Starbucks multigrain bagel w/usual cuppa coffee
12:30 p.m.-ish, After-workout/Lunch - Half protein bar, plate of chicken mole (leg and thigh), rice, beans, small salad, 16oz water
3-ish - Other half of bar, 16 oz. water
6-ish, Dinner - Roast beef&muenster sandwich (whole wheat, mayo/horseradish, two slices roast beef, one slice cheese, onions), 16oz water

Note: Tried mind/muscle thinking today. So good. Also, need to get into deadlifting. You guys are inspirational.

 

[Bullmuscle7]

Love old school gyms!!! Must use chalk!

You done good today brother!!! Deads. Must do deads...

 

[JoeFriday]

I will do deads! Sooner or later, I will!

So yesterday was a unplanned rest day. I hate unplanned people. The mealplan then was more or less the same as Wednesday, but with a ham&cheese sandwich for lunch. I'm a sucker for sandwiches, what can we say.

Today, on the other hand, was legs.

Warm-up: Light cardio, stretching

Angled seat leg press - 1/20+1/12+1/10+1/10, 90/270/360/410*
Leg extensions - 3/10, 60/70/80
Smith machine squats - 3/10, 25/35/45
Stiff-legged deadlifts - 3/10, 40/60/80
Seated leg curl machine - 4/10, 30/40/50/60

Food
8am-ish, breakfast - Chorizo and egg taco, hash brown, 16 oz. water
11:00-ish, after workout - Gym protein shake, 40g protein
11:30-ish - Usual cuppa coffee
1pm-ish - Taco Bell Rice&Bean burrito, 16 oz. water
5:15-ish - Gatorade whey protein bar, 16 oz. water
7-ish - Garlic beef and rice.

Note:
* - Record broken! Usually go for just 360, but I was on fire today.
Also, I have to much of a gut (fat) to do squats properly. I hate it.
9pm-ish, tea - 16oz Lipton black w/two sugars

 

[Bullmuscle7]

Great lift!!

Most of us on here have some body challenge we have to work around. Go into the logs and look at some of the vids there and ask questions.

Post a vid if you can.

Or describe your challenge and ask PillarofBalance or BrotherIron.

There is a ton of help here.

 

[JoeFriday]

I wish I could. I can barely take photos without looking like a dufus.

Challenge? Well, I'd love to lose this gut. D:

 

[Bullmuscle7]

I wish I could. I can barely take photos without looking like a dufus.

Challenge? Well, I'd love to lose this gut. D:

Just keep working out and getting support here. The rest will take care of itself!

 

[PillarofBalance]

So today was chest, and the gym was packed with guys following my motives. Hate it when that happens.

Warm-up: 10 min. cardio/20 reps machine press, no weight

Flat barbell press: 3/10 - 25lb/35lb/45lb
Incline barbell press: 3/10 - 25/25/30
Flat barbell flys: 3/10 - 15/20/20
Cable crossovers: 3/10 - 40/50/50
Bench pullovers: 2/10+1/8 - 40/45/50

Food
8a.m., breakfast - Starbucks multigrain bagel with a pat of butter and a tall dark roast, splash of cream, one sugar/equal
10:40-ish, after workout - Half a protein bar (MuscleMilk protein crunch bar), 16oz water
12:30-ish, lunch - Chicken special at the local convenience store (chicken quarter sans skin, rice and beans), 16oz water
3pm-ish - Other half of bar, 16oz water
6pm-ish, dinner - ham&swiss sandwich (whole wheat, brown mustard, one slice ham, one slice cheese), 16oz water
9pm-ish, tea - 16oz Lipton black w/two sugars

Note: I know, my meals are a mess. That's why I'm here, right? So I can get it straightened out. Also, I brew my tea, dangit. None of those pre-packaged stuff.

You need some help with diet for sure. Can you get an accurate body fat measurement? Otherwise post pics of yourself. No shirt and shorts (pull the legs up) front and back and relaxed. We can estimate it. From there we can give you a good ballpark for where your daily cals should be. From there we divide by number of meals and then come up with an easy meal plan. It's actually very simple but I am happy to help get you on track - so long as you keep disciplined and eat how you should.

Really now? Almost no food?? This is what I usually eat! XD
Also, would like pointers on where to get cheap protein.

Arms today:

Cardio: 10 min.

Preacher curl machine: 1/20+3/10 - No weight/30/35/40
Barbell curl: 3/15 - No weight
Dumbell curls: 3/10 - 25/30/30
Cable curls: 3/10 - 20/30/40

[five minute break]

Pulldowns: 1/20+3/10 - 20/40/45/50
One-arm overhead dumbbell extensions: 3/10 - 15/15/20
Skullcrushers: 3/10 - 20/20/20

Food
8 a.m.: Starbucks tall dark roast, splash of cream, 1 sugar/1 equal
10:30-ish (After workout): McDs sausage biscuit, hash brown, 16 oz. water
2p.m.-ish: Taken to local Chinese restaurant (broccoli beef, fried rice/noodles) 16oz. water
4:30-ish: Large banana
7-ish: ham&swiss sandwich (whole wheat, brown mustard, one slice ham, one slice cheese), 16oz water

Note: I think I need to practice on my mind-muscle for the arms. Either that, or get some gloves. Shame the gym won't let you use chalk...

Go on amazon and buy liquid chalk or liquid grip. It's called one of those...

We have a name for gloves around here

"Bitch mittens"

 

[UncleAl]

Do you have a Costco nearby? Great prices on beef and chicken there. You have to buy in bulk, but it's not overwhelming.