Jump to content

STIX 2012 Journal and cartoons


Recommended Posts

Jan 27

 

132 lbs

 

Food

L glutamine and 3 creatines

protein shake 30g

bread and jam 7g

2 bananas

quinoa salad 10g

tofurky 15g

bagel 17g

2nd shake 29g

nuts 2g

tofu and brown rice 24g

total protein 134g

 

Gym

1 hr 45 split bi/tri/shoulders

 

5 min row warm up

20 minutes HIIT cardio

Shoulder press - 12@ 100lbs, 5@120lbs, 4@120lbs

Shrugs - 20@ 125lbs, 15@ 155lbs, 10@ 175lbs

Dumbell side raises - 6@ 10kg/ea + 10@ 7.5kg/ea, 6@ 10kg + 9 @ 7.5kg, 8@ 10kg/ + 8@ 7.5kg

Front barbell raise - 10@65lbs, 15@ 45lbs, 10@ 54lbs, 10@ 45lbs

Bi cable curl - 10@ 22.5lbs/ea x 3

Bi dumbell curl - 10@ 25lbs/ea, 7@ 25lbs, 6@ 25lbs/ea

Tri cable pulldown - 15@ 13kg, 8@ 14kg, 6@ 156kg, 2@ 16kg

Tri dumbell extension - 25@ 19kg/ea, 25@ 10kg/ea, 20@ 10kg/ea

Link to comment
Share on other sites

  • Replies 55
  • Created
  • Last Reply

Top Posters In This Topic

Jan 28th

 

133lbs

 

16% body fat...that's way up...not sure if good or bad.

Next week I start cutting for the May competition.

 

Food

2 creatines and L glutamine

protein shake 28g

banana

nuts 3g

bagel and humous 19g

tofurky 25g

1 cup orange juice

tofu and brown rice 18g

recovery drink mix 4g

pea protein shake 34g

bread and jam 4g

 

Total protein 135g

 

Gym

1 hr 30 min quad/hams/glutes

 

5 minute warm up stairs

Squats - 20@ 115lbs, 10 @ 155lbs, 6@ 155lbs fail

Leg Press - 20@ 385lbs, 15@ 435lbs, 9@ 475lbs fail

Deadlift - 20@ 110lb, 16@ 110lbs, 15@ 110lbs

Lunges - 15@ 85lbs, 15@ 85lbs, 12@ 105lbs

Leg Extension - 8@ 130lbs, 9@ 130lbs, 5@ 140lbs fail

Leg curl - 10@ 105lbs, 10@ 100lbs, 10@ 100lbs

Back Extension - 20@ 45lbs, 20@ 45lbs, 15@ 45lbs

Link to comment
Share on other sites

Jan 29

132 lbs

 

Food

2 creatines and L glutamine

protein shake 34g

rice and tofu 14g

vega bar 15

nuts 5g

orange juice

2nd shake 39g

apple juice

2 bananas and raspberries

pea protein shake 23g

bread and jam 6g

 

Total protein 138g

Macros - 333g carb/138g pro/65.5g fat/2400 calories

 

Gym

2 hrs split back/chest

 

chest press - 25@ 45lbs, 10@ 65lbs, 10@ 65lbs, 6 + 6 @ 75lbs

Chest cable pulldowns - 20@ 10lbs/ea, 10@ 15lbs/ea, 6@ 17.5lbs/ea

Pec Fly - 12@ 40lbs, 5@ 50lbs, 5@ 50lbs

Cable chest pull ups - 12@ 10lbs/ea, 10@ 12.5lbs/ea, 8@ 12.5lbs/ea

Chin ups - 13 + 9 + 6 wide grip, 6 @ 10lbs

Lat pulldown - 12@ 100lbs, 10@ 115lbs, 6@ 115lbs

Cross pulley pullback - 15@ 7.5lbs/ea, 15@ 10lbs/ea, 15@ 10lbs/ea

1 arm row - 8 @ 50lbs/ea x 3

Seated row - wide grip - 12@ 100lbs, 8@ 110lbs, 8@ 110lbs

Bent over row - 15@ 85lbs, 10@ 95lbs, 6@ 105lbs

20 minutes cardio with intervals - bike and elliptical

 

Competition prep

made a chart of every food I eat and listed protein/carb/fat/calorie content for all.

Edited by precision female
Link to comment
Share on other sites

Jan 30

 

131.5lbs

 

Food

2am banana

L glutamine and 2 creatines

protein shake 34g

banana

bake beans 21g

rice cakes and humous 6

banana

nuts 7

vega bar 9

bagel and tofutti - 17g

2nd protein shake 138g

pea protein shake 26g

bread 6g

 

total protein 161g

Macros - 337 carb/164 prot/76 fat / 2560 calories

 

Gym

1 hr 35min split abductor/adductor/calves, forearms, abs

 

16 minutes bike cardio with intervals

Adductor - 15@ 275lbs, 12@285lbs, 8@ 305lbs + 2 drop sets

abductor - 15@ 170lbs, 12@ 185lbs, 8@ 200lbs + 2 drop sets

Calf press - 20@ 475lbs, 15@ 565lbs, 10@ 565lbs

Seated calf raises - 15+burns @ 135lbs, 15@ 157lbs, 10@ 190lbs

Ab crunch - 15@ 100lbs, 8@ 105lbs, 4@ 110lbs

Cable ab crunch - 15@ 62.5lbs, 12 @ 72.5lbs

Sit ups - 25 @ 25lbs, 15+10@ 25lbs

Leg ups - 30 + 15+ 15

Wrist curl - 25@ 90lbs, 25@ 90lbs, 20@ 90lbs

Reverse wrist curl - 15+ 20 + 15 @ 40lbs barbell

Link to comment
Share on other sites

Jan 31

 

132 lbs

 

Food

L glutamine and 3 creatines

Protein shake

quinoa salad

bagel and hummus

3 rice cakes and humous

vega bar

2nd protein shake

banana

orange juice

6 tofurky slices

 

Total protein 137.5g

 

Macros 268 carb/ 137.5 prot/88.5 fat /2265 calories

 

Gym

2 hr 15 minutes (3 splits) tri/bi/shoulders

 

shoulder press - 11@ 100lbs, 6@ 120lbs, 5@ 120lbs

Cable shoulder pullups - 10@ 10lbs/ea, 10@ 7.5lbs/ea, 12@ 7.5lbs/ea

Cable shoulder pulldown - 10@ 35lbs x 3

Dumbell side raises - 6 @ 10kg/ea + 6@ 7.5kg/ea = 6@ 5kg/ea x 3

Front barbell raise - 10@ 55lbs, 10@ 55lbs, 10 + 5 @ 65lbs

Shrugs - 20@ 105lbs, 15@ 145lbs, 10+ 6 @ 155lbs

Tri cable pulldown - 15@ 13kg, 10@ 14kg, 6@ 15kg, 3@ 16kg and 2 drop sets

Tri extension - 20 @ 10kg/ea x 3

Tri EZ curl - 11 + 11+ 9 @ 20lbs

Bi cable curl - 15@ 12kg, 10@ 47.5lbs, 6@ 50lbs 2 drop sets

Dumbell hammer curl - 20@ 25lbs/ea, 5@ 25lbs/ea + 5 @ 20lbs/ea, 5@ 25lbs/ea + 5 @ 20lbs/ea

Reverse Bi curl - 9+9+8 @ 40lbs

20 minutes HIIT cardio on bike

Link to comment
Share on other sites

This one month journal has been really helpful in motivating me to track my food better...I have always kept a detailed gym journal but only just started to pay attention to carbs/protein/fats and calories.

I likely won't continue to add to this journal becasue its fairly time consuming in the evenings to re write everything I already have written in my gym and food books.

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share




×
×
  • Create New...