Training log for greymall

[greymall]

first log entry,
a little info on my traning.
I'm using the beginners program out of Arnold Schwarzenegger's book " The new encyclopedia of modern bodybuilding". I've added a couple exercises to the leg workout the first is side lunges, the second is leg extensions, and the third is reverse calf raises. I'm using The abs diet by David Zinczenko for the dietary stuff and Ms. Leah Peters helped get my carbs and micro intakes figured out. :weightlift:

 

[Go Away]

Good start!
How about some info on your goals, age/height/weight and lifting history so those that follow can better understand your process.
Thanks for starting a log - I'm glad there's another bodybuilding addition here.

 

[Bullmuscle7]

This is great brother!!! Ready to see you soar!

 

[greymall]

hi everybody thanks for the support! my age is 37 my weight is 205lbs, my height is 5ft 8 in. My goals right now are to get down to around 153lbs but I figure I'll probably end up weighing more around 170lbs once all the fat is gone and it gets replaced by muscle. I've been weight lifting since my late teens but never got a good chance at getting fully into it till now ( life has a habit of throwing really bad curve balls)

 

[greymall]

my workout's start on Saturday's at 2am and the last day is Thursday making my rest day Friday.

 

[greymall]

here's the routine I'm doing I'll refer to them as workout 1, workout2, workoout3 in the log here
Workout #1 ( Saturdays and Tuesdays)
bench press
incline press
pullovers
push ups
bent over rows
deadlifts

Workout#2
barbell clean&press
dumbell lateralraise
heavy upright rows
push presses
standing barbell culrs
dumbbell curls
close grip press
triceps extensions
wrist curl
reverse wrist curl

workout#3
Squats
lunges
side lunges
leg curls
leg extensions
standing calf raises
reverse calf raises
straight leg dead lift
good mornings

My calorie intake goal is 1700 - 1750 calories / day recommended shoot for 1730 cals/ day
200g of protein, 120 g of carbs, 50g fat, 50g of sugar( easier to just stay away from sugar if possible)

Drink water before and after each meal 8oz glass
( I would highly recommend talking to a specialist before following the program below because of the different supplements used and everyone's body reacts differently)
This is the routine structure that Ms. Peters recommended for me. I have to burn between 500 to 1000 calories
use L2 for the first 5 days to kick start the weight loss. Than follow this routine below

1. Take HD and Bcaa's first thing after waking up
2. cardio for 30 - 45 minutes
3. Drink pre workout
4. lifting session ( Drink Bcaa's while lifting)
5. protein shake( with fruit)
6. cardio session for another 30 - 45 minutes
7. eat normal breakfast

 

[Goliac7]

Wow, a lot going on here!

First of all, welcome!

Second of all, maybe your log would get more/quicker feedback if it was in the member training journal section?

Third, I'm glad to see that you have a plan, but don't feel like all is lost if you miss or alter a day; and don't change that goal. If you WANT 153, go get it!

Looks solid so far brother! Make sure to check out the other logs hanging around here on the site. Such a supportive group. See you around.

 

[5.0]

Looks like you have put the thought into the plan, great start! Very similar stats, I'm 36/5'6"/180lb and still feel tiny. 170 at 5'8" will look good, id want a little more mass than 153. What are your goals aesthetically?

 

[greymall]

I haven't had a chance to really think about the aesthetic end of it quite yet

 

[greymall]

Saturday Oct. 3 2015
I got workout 1 done today I'm using 80lb barbell 40lb dumbbells and body weight did each exercise 2x. my body weight 204lbs

 

[greymall]

Sunday Oct. 4 2015
I got workout 2 done but it was very sloppy been dealing with a head cold. I used 80lb barbell, 40 lb curl bar, 40lb dumbbells, and 30lb dumbbells I did each exercise 2x. My body weight 203.4lbs

 

[greymall]

Monday Oct.5 2015
I didn't get workout 3 done due to the head cold so tomorrow I will be doing both workout 3 and workout1.