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REBOOT - Dave's Training Journal


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Love the new name! Congrats on getting serious about your training! Lets see you up on the profile page next year!!! Hey remember if you need anything hit me up buddy. Hope you took some stuff with you when we talked in the fitness center in April.

 

Keep this journal rollin

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Now I need to turn eating every 2-3 hours into a lifestyle!.

 

No you don't. Meal timing really isn't relevant. Total calories and protein is.

 

Do you have trouble eating a lot of food? If you do, get a lot of liquid calories.

 

Is time the reason you have trouble? Eat bigger meals when you do have time.

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Thanks for the tips! A lot of my issue is procrastination (regarding eating) and having a small appetite. I go too long between meals, and by the end of the day, I end up not having eaten enough. Doing more liquids definitely helps. I’ll keep that in mind. Thanks again.

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I agree with Zack on meal timing. I eat three meals a day, each one big and containing a lot of protein. The only instance where the timing of food matters is right after a workout. Either getting a meal within 30 or so minutes or having a shake or whatnot is important there. With your small appetite, like Zack said, lots of liquid nutrition would help. I actually blend 1/2 - 2/3 of my soups when I make them.

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Here are a few of my most recent workouts:

 

Shoulders

 

Overhead Dumbbell Press (five sets)

25 lbs (per hand) X 12 reps

30X7

30x8

30X8

30X6

 

Reverse Fly (dumbbells, five sets)

17.5x14

17.5x12

17.5x12

17.5x10

20x9

 

Dumbbell Shrugs (four sets)

50x11

50x10

50x9

50x9

 

Lateral Raises (dumbbells, five sets)

15x12

15x10

15x9

15x8

15x8

 

Front Raises (dumbbells, five sets)

15x10

15x10

15x9

15x9

15x9

 

________

 

Back & Bi's (yesterday)

 

Dumbbell Curls (five sets)

17.5x12

17.5x12

20x11

20x10

20x8 (seated)

 

Wide-Grip Pullups (five sets)

6 reps

6 reps

4 reps

4 reps

4 reps

 

Seated Row (five sets)

80x13

80x12

80x11

85x9

85x8

 

Barbell Curls (six sets)

30x13

30x13

30x11

30x11

30x10

30x10

 

Lat Pulldowns (1 set)

90lbs x 5

 

_________

 

Chest & Tri's (today - pretty short workout)

 

Flatbench Dumbbell Press (five sets)

30 lbs (per hand) x 13

35x12

35x11

35x10

35x11

 

Tricep Pushdowns (cable, T-bar grip - five sets)

30x13

35x13

35x13

42.5x11

42.5x10

 

Incline Dumbbell press (five sets)

20x12

25x13

25x14

30x8

30x6 (and a partial - totally fried)

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Sept. 22 - Legs

 

Leg Press (Life Fitness machine) - Five sets

290 lbs x 10 reps

290 x 12

290 x 12

310 x 11

310 x 12

 

Leg Extensions - Five sets

115 x 9

115 x 12

115 x 12

120 x 10

120 x 9

 

Leg Curls - Five sets

65 x 12

65 x 12

65 x 12

65 x 11

65 x 9

 

Calf Raises (on leg press machine with seat all the way back) - Five sets

130 x 27

130 x 20

130 x 21

130 x 18

130 x 20

 

Bike cool-down for a few minutes.

 

 

And tonight's shoulder workout:

 

Overhead Seated Dumbbell Press - Five sets

25 lbs (per hand) x 12 reps

30 x 11

30 x 10

30 x 9

30 x 8

 

Reverse Flys - Five sets

17.5 x 14

20 x 12

20 x 12

20 x 11

20 x 10

 

Dumbbell Shrugs - Five sets

50 x 13

50 x 12

50 x 11

50 x 10

55 x 10

 

Lateral Raises

15 x 12

15 x 12

15 x 10

15 x 10

15 x 10

 

Front Raises

15 x 12

15 x 11

15 x 12

 

_____________

 

I also started taking BodyTech creatine monohydrate today, which I've never tried before (creatine in general). The only supplements I normally take are Vega, Sunwarrior, Activated Barley, a daily B12 tablet, maca powder, and Vega EFA oil. Pretty much whole food stuff, nothing quite like creatine. I've been hesitant to use it in the past, and I still am to some degree, but perhaps cycling it once or twice will help me put some weight on (other than water).

Edited by DAVegan
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  • 6 months later...

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