SFriday

Training History:
I've been lifting seriously for a little over a year now. This is my first workout journal but I've done two supplement logs before:

CL Stack: SFriday425's CL Stack (PW, GM, WB) Supp Log - Bodybuilding.com Forums
Sponsored Animal Pump/Torrent Log: SFriday425's Animal Pump/Torrent Log - Bodybuilding.com Forums

My cardio has always been pathetic and I will focus on it (along with lifting) for the duration of this log.

Progress photos can be found on my Bodyspace.

Current Supplements:
ON Whey
One a day multi
Green Mag*
RPM*
Purple Wraath

*Will be switching to Animal Pump in about a week when the RPM is gone

Training Protocol:

Basically a push/pull/legs split with alternating heavy and light (weight) workouts per muscle group. Days off lifting will be taken as needed but 3 on 1 off is the least amount of rest I'll take. Two on, one off is ideal. I'll be (doing my best at) switching up the exercises I do per each group on each day from week to week.

As previously mentioned I'm going to be focusing on cardio (starting today) along with the weight training. I want to get into complexes, circuit training, etc but will start with running on a treadmill, etc to build up a base. Cardio will be done both on lifting days and on "off" days.

I'll throw in abs/core/grip training where it fits in.

Back/Bi/Traps heavy
Chest/Delts/Triceps light
Legs heavy
Back/Bi/Traps light
Chest/Delts/Triceps heavy
Legs light

Skiing and dirt biking will also count as cardio.

It took me a few weeks to decide what I was going to be doing with this log but I decided on this split as it gives me a lot of flexibility which is important for me since I'm pretty busy these days.

Diet:
I'm going to aim for ~3500 cals a day with a 40/40/20 ratio. I've never been strict on diet but I'm going to try to eat at least 80% clean.

Goals:
I'm really going to focus on conditioning. It's going to be tough to choose to run vs lifting but I need to get on it. I've been putting off cardio for WAY too long. I've never been in great shape cardio-wise but that is going to change.

Lifting wise, I just want to keep gradually adding strength. I'll max the big 3 soon so I'll have some more specific strength goals at that time. I know it will be a slow process increasing strength while placing an emphasis on cardio, but it can be done!

I'll be updating this log every day or so and any questions/comments are welcome. Let's get the party started!

CURRENT SPLIT: (Updated 3/16/2009)
Day 1: OFF
Day 2: Upper Body Workout + Cardio
Day 3: OFF
Day 4: Cardio + Abs
Day 5: OFF
Day 6: Shoulders + Triceps + Cardio
Day 7: Back + Traps + Abs + Cardio
Day 8: Chest + Biceps + Forearms + Cardio
Day 9: Legs

__________________
Soda: 7/30/09
Dip: 2/14/10
Fap: 3/10/10

Workout Journal

Food Journal

Mr. X

Nice I'm in! Check donating member section btw.

__________________
Inception of a Grand Crusade (my workout journal)

ISSA Certified Fitness Trainer

Current Stats:
Body Weight: 201lbs
Deadlift: 535lbs
Power Squat: 462.5lbs
CoC #2.5x2
HG300x5
Hub Lift: 45lbs x 2
Rolling Thunder: 150lbs
One Arm Barbell Snatch: 125x1
Dumbbell Clean and Jerk 125x4

NGMF

9thG8 Syndicate

TomVZ

subbed (I dont really sub to be honest, I just read all journals-- there aren't enough yet that you miss one .. its just a commitment thing )

SFriday

Pre-Workout Supplementation:
Green MAGnitude
Purple Wraath (Pre-during)
RPM

Post-Workout Supplementation:
1 serving ON Whey
1 cup ground oats

BW Wide Grip Pull-ups:
7x PR
6x
5x
5x

Deadlifts (no straps, no belt):
135x12
225x10
275x6
285x4

Cable Rows w/triangle:
150x10
185x10
210x6
225x4
240x3 PR

Bent BB Rows:
115x10
135x10
155x6
165x5 PR
170x4 PR

Incline One arm DB Curls:
40x7
42.5x4
42.5x3
42.5x4

Cable Curls:
100x10
120x10
140x6

BW Hammer Grip Chin-ups:
8x
8x

DB Shrugs:
80x12
85x12
90x12

Rollouts:
10x
10x

Planks:
1 min
1 min
1 min

Workout Duration:
80 mins

Evaluation:
Strength: 9.5/10
Endurance: 8/10
Focus: 9/10
Overall: 9/10

Thoughts:
I had a great workout today. I had planned on doing cardio at the house today after work, but instead I drove back out to Bellevue around 7 to lift. I felt strong at the gym and hit a few PRs, which is always motivating. I stopped taking creatine for a few weeks and am just getting back on it. Unfortunately, I think that played a big role in my "rejuvenated" strength, as I was plateaued a bit for the past few weeks.

Today was the second day I've done core training and the first with rollouts, which kicked my ass doing them at the end of the day and after deads. My core is pretty weak now but we'll work on that...

I could have done more on deads but I don't have a belt and 24 hr fitness doesn't have any you can use either. I didn't want to push it too hard which pissed me off since I felt strong doing them today. I could have hit a PR if I had a belt...

__________________
Soda: 7/30/09
Dip: 2/14/10
Fap: 3/10/10

Workout Journal

Food Journal

SFriday

Welcome and I'm in for Round 2.
Good to have you, and I appreciate the honesty...

__________________
Soda: 7/30/09
Dip: 2/14/10
Fap: 3/10/10

Workout Journal

Food Journal

SFriday

Weight at gym today:197 lbs

25 mins
Ran 1.5 miles @ 7 mph, walked the rest @ 4.4 mph
~340 cals total

The session got a bit messed up today as the first treadmill I was on had its belt a little loose so it would occasionally stick when my foot would plant on it. So, after about 8 mins of that, I switched to another. My lower back was a bit sore from deads and core work yesterday so I stopped running at 1.5 miles and walked at 4.4 mph the rest of the time.

As expected, my cardio is crap but we'll work on that...

__________________
Soda: 7/30/09
Dip: 2/14/10
Fap: 3/10/10

Workout Journal

Food Journal

cabUK

yeah I know the feeling with the belt being loose on a tradmill.

one of ours is also set to a permanant 3 degress incline and it wont go down

nice looking workouts there SF. you seem to be like me with the old cardio sessions.

__________________
My Journal: http://www.allthemisc.com/workout-jo...s-journal.html

My personal web page http://www.freewebs.com/cabuk/

Mr. X

Awesome volume and logo!

__________________
Inception of a Grand Crusade (my workout journal)

ISSA Certified Fitness Trainer

Current Stats:
Body Weight: 201lbs
Deadlift: 535lbs
Power Squat: 462.5lbs
CoC #2.5x2
HG300x5
Hub Lift: 45lbs x 2
Rolling Thunder: 150lbs
One Arm Barbell Snatch: 125x1
Dumbbell Clean and Jerk 125x4

NGMF

9thG8 Syndicate

Jagerbombs

Good stuff dude.

I'll be reading up on all your workouts

SFriday

Yeah, that treadmill was pissing me off. I stomped it a few times mid stride to try to show it who's boss. I got a few looks, lol. I hate cardio at the moment...
Thanks!
Great to have you along!

__________________
Soda: 7/30/09
Dip: 2/14/10
Fap: 3/10/10

Workout Journal

Food Journal

SFriday

Weight at gym today:199 lbs

Pre-Workout Supplementation:
Animal Pump
Purple Wraath (Pre-during)

Post-Workout Supplementation:
1 serving ON Whey
1 cup ground oats

BB Bench Press:
45x20
135x15
155x11
155x12
155x10
135x15

Incline DB Press:
60x10
60x10
60x10
60x10
60x10

BW Dips:
15x
11x
10x

Freemotion Cable Crossovers:
30x20
50x12
70x10
80x10

BB Skull Crusher:
75x10
75x12
75x10
75x12

DB Lat Raise:
20x15
20x15
20x14
20x13

Cable Tri Ext w/V bar:
70x15
80x11
80x9
70x12

Upright BB Rows:
70x15
70x15
70x12
70x12

Duration: 90 mins

Evaluation:
Strength: 8/10
Endurance: 8.5/10
Focus: 9/10
Overall: 8.5/10

Comments:
Nothing much to report. This was the first light day I've done in a while and I didn't grind out as many reps as I would have liked with the given weight for a few of the exercises. I'm looking forward to heavy leg day...

Diet:


Comments on Diet:
Still working on this a bit (to say the least). Ate pretty clean today, minus some sour cream and onion potato chips, some pretzels, and a few M&Ms. I had a bunch of fruit so A lot of those carbs come from those. Most of the fat came from the 4 TBS of PB I had today. I need to up my protein a bit which is a pain in the ass since I'm at the office all day and I'm not trying to get most of it from shakes. I'm going to bring in some hard boiled eggs tomorrow...

__________________
Soda: 7/30/09
Dip: 2/14/10
Fap: 3/10/10

Workout Journal

Food Journal

Mr. X

Nice workout man good amount of reps on bench and nice 15 dips, and lot's of food!

__________________
Inception of a Grand Crusade (my workout journal)

ISSA Certified Fitness Trainer

Current Stats:
Body Weight: 201lbs
Deadlift: 535lbs
Power Squat: 462.5lbs
CoC #2.5x2
HG300x5
Hub Lift: 45lbs x 2
Rolling Thunder: 150lbs
One Arm Barbell Snatch: 125x1
Dumbbell Clean and Jerk 125x4

NGMF

9thG8 Syndicate

TROJAN

Good workout bro. I'd be happy with the ammount of protein you took in today...

__________________

dynamik

nice volume man. looks like a good chest workout

__________________
FCKING FAGGOT DONT EVER POST IN MY LOG AGAIN. U WANNA PRETEND TO BE COOL AND BE MY FRIEND IN THERE AND THEN NEG ME AND SUCK DOUCHES COCK? U PATHETIC FCKING FAGGOT. U WILL BE LUCKY IF I DONT FIND U AND GUT U LIKE A FKCING FISH

Official Misc PURPLE BEAR

SFriday

I'm loving the 52g of fiber, lol.
Thanks. It was just a pain in the ass to get that much. I've never really stuck to logging my food. Turns out I eat a lot of fat and carbs, relative to protein. I'd like a 40/40/20 diet ideally. At 3500 cals a day, that puts me at ~350g a day. But most likely, I'll be eating around 3000-3200 a day... (3000 would require 300g a day at 40/40/20).
Thanks #1!

__________________
Soda: 7/30/09
Dip: 2/14/10
Fap: 3/10/10

Workout Journal

Food Journal

SFriday

**So, due to having to go to bed early tonight (I have a firefighter written exam tomorrow at 7 am) I decided to get up early and head to the gym before work as to get on a good schedule. My alarm went off at 5:55 but I didn't wake up until 6:55. So, I rushed to the gym and got in a short workout. I also went light as I am going with my girlfriend to her aunt's place in the San Juan Islands for the weekend (immediately after my test and coming back Monday evening) and didn't want to be sore as hell the entire time. Anyway, see below...

Weight at gym today:198 lbs

Pre-Workout Supplementation:
1 serving ON Whey
Animal Pump
Purple Wraath (Pre-during)

Post-Workout Supplementation:
1 serving ON Whey
1 cup ground oats

Warm up:
Stationary bike 5 mins

BB Squats:
45x15
135x12
185x10
185x10
185x10
195x10
195x10
195x8

BB Lunges (one foot forward with each foot = 1 rep):
65x8
65x8

Seated Calf Raises:
90x20
115x20
115x20
115x20

Duration: ~40 mins

Evaluation:
Strength: 7/10
Endurance: 7/10
Focus: 6.5/10
Overall: 6.5/10

Comments:
Besides being a bit rushed today my abs, lower back, and hams were a bit sore so I felt weak doing squats. I hindsight I supposed I should have done leg press instead of squats, but oh well. The workout was so-so but it felt good to get it done before work.

Diet:


Diet was actually great all day at work. Then, I went and hung out with the gf for a while. We went to Chiptole for dinner and I had a chicken burrito with sour cream and guac and one of her chicken tacos. That accounted for:

1529 cals
67g fat
154g carbs
73g protein

__________________
Soda: 7/30/09
Dip: 2/14/10
Fap: 3/10/10

Workout Journal

Food Journal

Jagerbombs

You're bulking right?

If you are dont worry about carbs that much, and a cheat like you had is nothing to worry about dude...just eat like a man haha.

good workout too.

Mr. X

Good volume on squats, and strong stationary bike, you're almost @ Bigweighter's level with his BIG Stationary Bike!

__________________
Inception of a Grand Crusade (my workout journal)

ISSA Certified Fitness Trainer

Current Stats:
Body Weight: 201lbs
Deadlift: 535lbs
Power Squat: 462.5lbs
CoC #2.5x2
HG300x5
Hub Lift: 45lbs x 2
Rolling Thunder: 150lbs
One Arm Barbell Snatch: 125x1
Dumbbell Clean and Jerk 125x4

NGMF

9thG8 Syndicate

SFriday

I'm culcking...lol

I'm probably going to cut my cals down to 3000-3200 or so which is probably about maintenance for me right now. I may keep it at 3500 for all these cardio days I've promised myself.
Stationary bike ftw!

On another note, my CoC #1 in the mail (due here Thurs). Can't wait to try that bad boy out.

__________________
Soda: 7/30/09
Dip: 2/14/10
Fap: 3/10/10

Workout Journal

Food Journal

SFriday

Pre-workout Supplementation
1 serving ON Whey
Animal Pump
Purple Wraath (Pre-during)

PWO Supplementation
1 serving ON Whey
1 cup ground oats

Deadlifts
135x14
185x12
205x12
225x10
225x10
225x10

Wide Grip Overhand Pull Downs*
150x12
150x12
150x12
150x10
150x10
150x10

Cable Rows w/triangle Grip*
150x10
165x10
165x8
150x12
165x10

BB Shrugs (alternate front and back)
185x12
185x12
230x10
230x10

Standing DB Curl*
40x9
40x8
40x8
40x7
35x10
35x7

*denotes a rest period of ~1 min

[b]Duration:[b] 65 mins

Evaluation:
Strength: 9/10
Endurance: 9/10
Focus: 9/10
Overall: 9/10

Comments:
I had a pretty good workout before work today. It felt great to get back in the gym after the long weekend with the gf (which was great btw). The short rest periods kicked my ass. I usually give myself plenty of time to recover between sets. I'll be throwing in some short rest period days/sets more often. I'd like to get some cardio in later but I have a meeting with a potential employer later this evening...

Diet:
*Coming later tonight, but so far so good

__________________
Soda: 7/30/09
Dip: 2/14/10
Fap: 3/10/10

Workout Journal

Food Journal