My Training Journal AC

**Anthony C** · 02-19-2006, 03:49 PM

Whats up guys Im going to start my journal here to map my progress .I have come along way already some may have seen my before and after pics in the members pic forum .I have a long way to go in a short amount of time I need to be down to my goal of 10%BF by summer .My goal date is 06/1/06 .As it stands I am now at 16% bf .I will be listing my training and diet as I go ..Peace AC

**novastepp** · 02-19-2006, 08:37 PM

Way To Go Brother!!!

Keep Up The Great Work!!!

**Anthony C** · 02-20-2006, 07:02 PM

Thank you bro ..

OK 2/20/06
Chest ,tris
Incline BB Bench 4 sets
Decline BB Bench 4sets
Incline DB Flys 3 sets
Flat DB press 3 sets
Tris
Incline Reverse press 4 sets
Push downs 4 sets
over head press 3 sets

Cals today around 1900
Weight today 191 (went up because I cheated my keyster off this weekend )No more cheating for awhile ...AC

**Iron_Head_101** · 02-20-2006, 08:06 PM

Great work, keep it going.

***Narkissos*** · 02-21-2006, 03:11 AM

this is a good idea..looking foward to reading

~Nark

**Anthony C** · 02-21-2006, 07:45 AM

Tuesday 2/21/06 Back Bis

Pulldowns 4 sets
One arm machine rows 4sets
BB Rows 4sets
Seated row 3 sets

Bis
Incline hammer curls 3 sets
Cable curls 3 sets
Alt DB curls 3sets

Cals today will be the same as yesterday ..Tommorro cardio AC

**Papi93** · 02-21-2006, 09:29 AM

Try logging the resistance that you are using. Here is an example of my journal:

http://forums.steroid.com/showthread.php?t=224754

**Anthony C** · 02-22-2006, 07:31 AM

Yeah I know got lazy ill start posting numbers later ..

Wed 2/22/06
Cardio 45 mins on empty stomach
Abs Pull downs ,Machine crunch,trunk curls 4x15 on all sets

***Narkissos*** · 02-22-2006, 06:17 PM

Originally Posted by Papi93

Try logging the resistance that you are using. Here is an example of my journal:

http://forums.steroid.com/showthread.php?t=224754

Nice...

**Papi93** · 02-23-2006, 11:32 AM

Originally Posted by Anthony C

Yeah I know got lazy ill start posting numbers later ..

Wed 2/22/06
Cardio 45 mins on empty stomach
Abs Pull downs ,Machine crunch,trunk curls 4x15 on all sets

Don't worry about it, most people do not log their workouts. It's mistake in my opinion. Why bust your ass in the gym and be too lazy to right your workouts down? Doesn't make sense to me.

**Anthony C** · 02-23-2006, 08:30 PM

Yeah copy that ..Ok 2/23/06
Shoulders
Seated BB Press 90x12 ,105x12,120x10,135x10,135x8
Arnold press 35x12,40x12,45x10,50x8,50x8
Plate raise 45Ibx8x3
Lat raises 25Ibx8x3
rear delt machine 30Ibx12x3
Todays cals 2400 .After researching and going over things I beleive that I need 2400 cals a day to lose about 2 Ibs a week .I dont want to lose anymore than this at any given week .And I have found that with my job Im so active plus lifting 4 days a week Ill need the few extras cals and still be able to cut weight ..If however I dont hit my goal of two Ibs a week Ill just make some minor adjustments ..
Spent AC

**Anthony C** · 02-24-2006, 07:04 PM

Friday 2/24/06
Legs Light day

squats 5 sets
leg press 4sets
Leg ex 4 sets
Ham curls 4 sets
ABS 4 sets pulldowns ...AC Cals today 2,400 Ill get my but on the scale sunday .

**HUNTER1** · 02-24-2006, 10:48 PM

keep rockin. good job

**Anthony C** · 02-25-2006, 10:37 AM

Hunter Thanks bro .... Nark I weighed in this morning and Im down to 184 Thats 7 Ibs In 5 days not good bro .Whats going on ??I know last week when I weighed it was after I cheated over the weekend but I think 7 Ibs in 5 days is to much .Im at around 2000-2400 cals a day .Is the weight water and should I just keep on doing what Im doing ?? I need you bro chime in please ..I think the thing I most worried about is loseing muscle .I cut cardio down to like once or twice a week ..Any thoughts about this ??AC

**Anthony C** · 02-25-2006, 10:47 AM

Ill post an average days foods eaten maybe that will help with your reply..

Workout day
Breakfast 4 98% fat free waffles ,2 servings fat free cottage cheese,1 serving fat free sugar free syurp ,Cinnimen .

workout

After workout PWO Meal

2 hrs later 1 serving brown rice ,1 serving Chiken breast ,Salsa

2 hrs later same as above (except all add about 3 hard boiled eggs)

2 hrs later same as above .Note I mix all this in one big bowl because its easy to eat from it through out the day vs cooking a bunch of differant meals ...

Dinner Chickin breats ,asparagus .

Later night snack would be about 6 egg whites ,Fat free turkey bacon diet coke ..So Should I up my cals or will the weight loss slow down next week ..?AC
All this adds up to about 2000-2400 cals a day

**taiboxa** · 02-25-2006, 11:23 AM

Originally Posted by Anthony C

Hunter Thanks bro .... Nark I weighed in this morning and Im down to 184 Thats 7 Ibs In 5 days not good bro .Whats going on ??I know last week when I weighed it was after I cheated over the weekend but I think 7 Ibs in 5 days is to much .Im at around 2000-2400 cals a day .Is the weight water and should I just keep on doing what Im doing ?? I need you bro chime in please ..I think the thing I most worried about is loseing muscle .I cut cardio down to like once or twice a week ..Any thoughts about this ??AC

nah i assure u it is mostly the water that is stored w/ the glycogen. u kan drop 10lbs in 24hrs unless ur carp intake is fairly high
since for each lb of glycogen u store u store 4lbs of water..
up your carbs for a day using oatmeal and see what happens if the water weight comes right back.

**Anthony C** · 02-25-2006, 11:28 AM

Thats kinda of what Im thinking to ..However my carb intake is high with the rice and waffles (maybe not high enough )

Plus I drink a full gal of water a day ..AC

**Anthony C** · 02-25-2006, 11:51 AM

Im Having a real hard time today for some reason ..I feel like I need to eat Mcdonalds or some crap to feel normal.I just kinda feel out of it tierd .This is going to be hard to stick this diet out ..I have lost alot already and I feel like My goal is totaly doable but I am founding out to get by BF%Down to 10% its becoming a real frikin fight .When I was all fat the weight flew right off now I feel like Im in a battle geting my arse kicked not good .AC

**Anthony C** · 02-25-2006, 11:54 AM

Im feeling better now just ate 3 fat free waffles sugar free syurp and adams peanut butter OK BACK ON TRACK ...AC

**taiboxa** · 02-25-2006, 12:00 PM

no meat = no eat!

water water and more water

seperate ur carbs and fats for a week or so if u platue.

reduce ur prebed meal by 50% for a week

low carb for a few days

just some ideas of how to shock the system

**taiboxa** · 02-25-2006, 12:00 PM

oh yeah ur prebed meal better hav some HIGH QUALITY good fats k?

**Anthony C** · 02-25-2006, 03:08 PM

Right on copy that ...I drink a full gal of water each day .Good tips bro Peace

**Anthony C** · 02-27-2006, 07:51 PM

Monday 2/27 Chest

DB incline press 5 sets worked my way up to 60x8
Decline BB press 5 sets worked up to 165x10
Incline DB Press 4 sets worked up to 60 x8
DB Press regular 4 sets worked up to 60x10
Machine flys 3 sets worked up to 50 x8

Abs 3 sets of pulldowns 150Ibs x3x15..Ill get on the scale tommorro ..I dident go to heavy today but I pumed the crap out of my chest it felt great ...AC
Cals today around 1900

**taiboxa** · 02-27-2006, 09:12 PM

Originally Posted by Anthony C

Monday 2/27 Chest

DB incline press 5 sets worked my way up to 60x8
Decline BB press 5 sets worked up to 165x10
Incline DB Press 4 sets worked up to 60 x8
DB Press regular 4 sets worked up to 60x10
Machine flys 3 sets worked up to 50 x8

Abs 3 sets of pulldowns 150Ibs x3x15..Ill get on the scale tommorro ..I dident go to heavy today but I pumed the crap out of my chest it felt great ...AC
Cals today around 1900

TOO MUCH BRO! too much pressing going to seroiusly tax your tri's and front delts. give me a sec i give u an example

**taiboxa** · 02-27-2006, 09:16 PM

http://forums.steroid.com/showthread.php?t=226595

Look at day 4 - i know u have already seen it but look at the simpleness to it.. u hit each primary muscle group ONCE no need to do such trama to the muscle tissue that it can not re-coup intime for your next session and though ur apparently training one muscle group a week this still applies
i.e. i wouldnt do more than 12 sets or so for chest u got like 500,000 sets for chest.

oh u crazy people when you first start out always think MORE IS BETTER when its quite the contrary and the worst part is - this concept NEVER sinks in until its too late

**taiboxa** · 02-27-2006, 09:20 PM

p.s. are u on anything as of now?
wuts your diet n' stuff like just curious
as well as you PWO nutrition
no need to go indepth a simple explination would suffice

i bothering ur log alot kuz i see some seroius potentional in you... anyone who over trains really shows dedication, just lack of direction. props to you on your past success and heres to your future gains.

**Anthony C** · 02-28-2006, 07:17 AM

Its all good brother .As far as overtraining Im good right now weight has been keept low Im in and out of the gym in just under 1 hr .I have lifted for four years and trust me I have overtrained before lol ..Basicly as of now just working on keeping my volume up and the weight moderate ..Keep chiming in on my log though because I know you know what your talking about and I will be looking to you and the others for advice . I have blood work again on thursday if things come back ok I might be starting my cycle in about two weeks ..AC

**Anthony C** · 02-28-2006, 07:29 AM

Today I have back weighed in on the scale todays weight 187 down 4 Ibs In 9 days so I think things are going as they should .Keep you posted ..AC

**Anthony C** · 02-28-2006, 09:15 PM

Back workout

Front pull downs 5 sets last set 150x8
Seated machine one arm rows 4 sets worked up to 60Ibs each arm
BB Rows 4 sets worked up to 165 x 10
Seated cable row 4sets worked up to 170x12

Worked some on abs 4 sets pulldowns ..AC

**Anthony C** · 03-02-2006, 12:10 PM

Arms today 3/1/06

BB Drag curls 4sets
Cable curls 4sets
concentration curls 3sets

CCgrip press 4sets
Rolling DB 4sets
cable push downs 3sets

Went in and got a tooth pulled out today so I might not be in the gym for a couple of days .If I make it in all will be going light .If I go to heavy doc says something could happen with a blood clot or something .

I weighed in today not sure why anyways weight today 182...AC

**Anthony C** · 03-04-2006, 01:34 PM

3/5/06 sat

Shoulders
BB Press worked up to 135x10 5 sets total
Arnold Press worked up to 50x8 5 sets
Cable lat raises 4 sets 30x8
Plate raises 45 x10 4sets
DB Lat raises 20x10x 4sets

Abs pull downs 170x15x4
Leg raises 4x15
Machine curls 60x15x3

Weight today 184

AC

**Anthony C** · 03-15-2006, 11:08 PM

Chest 3/15/06

Incline DB press
45x8
55x8
60x8

Flat BB Bench (first time I have benched in over a year
135x8
155x8
200x5
225x3
145x12
135x10

Seated BB press shoulders
105x5
125x5
135x8

Push downs
70x12
90x12
100x12

Rolling DB
20X6X3

Pull downs abs 170x12x3
Machine abs 80x15x3

**Anthony C** · 03-18-2006, 01:22 PM

3/18 BACK

Deads first time I have pulled in a year and a half .
135x12
155x12
200x8
225x6
245x6

Pulldowns
145x8x3

BBShrugs
145x15
200x15
225x15

Hammer curls 35x8x3

Abs rope pulldowns 150Ibs x15x3
Ab crunch machine 90Ibs x15x3

AC

**Anthony C** · 03-20-2006, 08:14 PM

3/20 legs

Squats
95x12
135x10
200x5
225x5
275x3

front squats 135x10x3

Leg ex 130x10x3

Calf work 3sets
trunk work 3 sets ..AC

**Anthony C** · 03-22-2006, 07:40 PM

3/22/6

Chest

BB Bench
95x8
135x5
185x5
200x3
215x3
230x5
185x8
135x8

DB Incline press
45x12
65x8
70x8

Lat raises 25x8x3

Push downs
100x12x4

Ab work 3 sets 15

Body weight 186

**Anthony C** · 03-25-2006, 05:56 PM

Well had blood work done again for test and it came back 332 wow! Needles to say my cycle is on its way so looking forward to feeling good again ..

3/25 back
Deads
135x12
205x8
235x5
275x5
300x5

Pulldowns
135x8
140x8x2
135x8

Machine rows one arm
50x12
60x8x2
50x8

BB Shrugs
225x10x3

Seated DB CURLS 4 SETS 40Ibs x8

Cocentration curls 3sets 30x5

Body weight 188

**Anthony C** · 03-30-2006, 10:19 PM

3/26 Shoulders

Seated BB Press
95x8
115x8
125x6
135x6
155x3

DB Press 40x8x3

Lat raises 30x8x3

Seated DB Cleans 25x8x3

**Anthony C** · 03-30-2006, 10:21 PM

3/28 Back

Romainan Deads
135x5
185x5
225x5
275x3
300x3

Pulldowns
140x8x3

one arm machine rows
55x8x3

BB Shrugs 225x10x4

Seated DB Curls 40x8x3

**Anthony C** · 03-30-2006, 10:25 PM

3/30 chest

BB Bench

Warm up incline DB Press
50x12
65x8

Flat bench
135x5
185x5
225x3
235x3

Decline DB Press
45x8
60x8
70x8

Lat raises 20x8x3

Pushdown 4x110x12
Abs 4sets

Bodyweight 188. I ordered my cycle it will be here sometime next week .After finding my test levels are so low Im looking forward to this cycle .

**chest6** · 03-30-2006, 11:15 PM

seems like you have too many sets man. Might wanna cut a few off..

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