John's "J"

T

tdownwa

0
History: About 17 mouths ago at the age of 26 I got my arss back to the gym. I had made great progress until Feb 06. Then a 2 week Mexican Cruise/Vac killed my routine. It wasn’t until May 06 that I got going again. I was faithful until August 31 2006, and then I tore a muscle in my leg while i was mountain biking or falling down the moutains end over end... not pretty. That accident caused me to stop everything. Its taken me until now to get going again. During those stretches, I saw significant strength improvements, lb's were shed, BF% dropped, and I gained an overall better looking body. Thats what Im hoping for again.

Goals: I’m still about twenty pounds or so heavier then I would like to be. I would like to decrease my BF% even more with gaining good solid lean mass.

My new workout/diet plan started on Sunday.

1/14/07

Food:
Cheerios (I watch my cholestoral due to bad genes) 8am
Power Bar 11am
Turkey Sandwich (Wheat bread, turkey, mustard) Small bag of Doritos, Pepsi 2pm **Side note, I don’t drink sugary soda so this was a real change in my normal diet**
Baked potato,(spoonful sour cream, pepper, green onion) and a small green salad. 7pm

Also every day I consume 1 Multi Vitamin (organic). Normally I have at least 1 protein shake but I failed to make one yesterday.

Workout: 4 hours+ of Snowboarding

Thought/Side Notes: If anyone chooses to read my future posts and has any good advice, please feel free to post a reply.

Heading to the Gym tonight 1/15 to start my weight training and cardio programs.

Thanks for reading,

John
 
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Day 2
01/15/07

Diet: Oatmeal, Coffee 9am
Chicken and Rice Soap and 10 no salt crackers 12pm
Banana, EAS protien RTD 3:30pm
Chicken, Potato, Roll 7pm
Protien Drink 8:30pm

Workout: Chest
Bench Press: 3x10 135lb,145,155 (remember this is day one)
Incline DB Press: 3x10 40lb,45,50(this is only one side not total weight)
Seated Cable Cross-overs: 3x10 40,45,50
DB Flys 3x8 30,35,40

Abs: 3x30 Ball Crunches

Cardio: 33 minute med pace run (4 min warmup and 3 min cooldown included)

Thoughts: Good to get back into the swing of things. Normally I would have started with full body workouts for about a week or two. I didnt have the time to do a full body work out yesterday so, I opted to focus on my chest. Tonight (1/16) I will work on legs.

Thanks for reading
 
tdownwa said:
Cheerios (I watch my cholestoral due to bad genes) 8am
Baked potato,(spoonful sour cream, pepper, green onion) and a small green salad. 7pm

4 hours+ of Snowboarding
Click to expand...

Cheerios arent that great. You'd be better off with oatmeal, which I seen you had on Day 2. :)
You need some protein with that baked potato.
Im jealous of the snowboarding. Its January and we have no snow here in Jersey!

tdownwa said:
Chicken and Rice Soap and 10 no salt crackers 12pm
Click to expand...

Soap???:confused: Anyways get on the full body program asap.
 
Day3
01/16/06

Diet: Oatmeal 9am
Banana, 1 cup Almonds 11:30am
Turkey Sandwich (Wheat Bread, Turkey and Mustard) Yogurt 1:30pm
Almonds, Peanut butter, Protein Shake 4pm
Chicken, Mashed Potatoes (small serving), Green Beans, Corn (small serving)7pm

Workout: Legs
Squats 3x10 175,185,195
Calf Raises 3x12 100x110x120
Leg Curls 3x10 95x105x115
Walking Lunges - The length of B-Ball Court 3 times with 15lb in each hand

Cardio: (Pre-workout) 33min treadmill. Im still building up my wind.

Thoughts: Im feeling under the weather. My kid has been sick and I think its my turn. Im sore in my chest from Monday’s workout. I have stayed active in my time away from the gym, so my lungs aren’t hurting that bad from my cardio routine. Im going to take Wednesday off at the gym. I coach my sons B-Ball team and we have practice at 7:45pm until 8:45. Also since I can feel like Im getting sick, I dont want to push myself to far. Taking Ziacam for the cold, that **** really works. In addition, Im making sure I get a little extra vitamin C. Im going to start up again on Thursday with some full body workout action, to get me going again.

Replies: Tony, Yeah Im an oatmeal guy as you will see by my current a future posts. I will have a bowl and Cheerios or Special K every once in a while, for a change of pace. Also please excuse the typos, I dont proofread or spell check these posts. Im to damn lazy, hehe. Thanks for the reply.
 
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Day4
01/17/07

Diet: Oatmeal 9am
Banana 10:30
Chicken breast, Brown Rice, Carrots 12pm
Protein Shake 3:30pm
2 Chicken Breasts and green salad 6pm
Oatmeal w/ protein scoop 9pm

Workout: None, I coached my sons basketball practice.

Thoughts: Ziacam is working... I feel much better today(1/18). I took Tony's advise and put some protein in my oatmeal. It really brought out the "chalky" taste of protein powder. I cant say that I notice the "chalky" taste of any protein powder I have drank in the past few years, but there was something about mixing it with the oatmeal that I noticed it immediately last night.
Ready to go to the gym tonight. I have had it on my mind for the past 24 hours. My energy is great even though Im still feeling a bit under the weather. I might reduce my cardio(for just today) and do more of a full body circuit training tonight.
 
Day 5
1/18/07

Diet: Pretty much the same as day , except diner was Pas-sketti :confused: :D

Workout: Full body, circuit training. Cardio 15min treadmill
 
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Day 6
1/19/07

Diet:Coffee,Coffee, and more Coffee.
Turkey Sandwich (typical setup) 12pm
Chicken, Lime Rice, Salad, and Black Beans. Salsa for the dressing, Coke(needed the sugar and caffee to keep me going at work) 6pm

Workout: None

Thoughts: Look at the time on this post and the post for day 5.... Just walked in the house. Emergancy and work causing me to skip workout and have a ****ty diet. Guess that real life sometime. Tomorrow I get back on the horse and start over, but sleep comes 1st and that right about now.

Thanks for reading
Night all...hehe
 
Busy weekend so update couldn't be made

Day 6
1/20/07

Diet: Special K, Coffee 9am'ish
Turkey Sandwich 12ish
Almonds and Protien Shake 3ish
Chicken & Vegi Fajita's 7ish
(its seems like i ate more and Im sure I did but the short term memory is full right now... hehe)

Workout: Snowboarding

Day 7
1/21/07

Diet: Special K, Coffee 10am'ish
Left over Fajita's 12ish
Peanut Butter and Toast 3ish
Protien Shake 4ish
Turkey Sandwich 6ish
Special K, 8ish

Workout: Curcuit Training (focusing on Quads, Hami's, Chest, Tri's, Bi's, back, and Shoulders) The work out goes as such: 1 set 15 rep's no longer the 45 seconds per set. Im doing max weight that allows me to get all 15 rep's in the 45 sec. I rest for 15 seconds in between exercises. I end everything with 2min all out on a bike. I dont slack off, I keep my focus on elevated heart rate and making sure I get all 15 reps in. I only did 2 full circuits on Sunday do to my legs were a little bit ripped from snow boarding. Im going to attempt to raise it up to 3 circuits before I quit my full body routine.

Thoughts: My appetite is growing. Yesterday (Sunday 1/21) and so far today I’m eating more. I feel really good. During my circuit training, Im focusing on isolating the muscles that I was working. I also want to know that I do crunches to start the circuit and the exercise bike to finish the circuit. My heart rate got elevated and remained that way through each circuit. I feel pretty strong considering its been a few months since I was at the gym. Im still going to focus on some full body exercise for the next week or so the switch to some strenght training trageting muscle groups each day. My focus all day today has been about my gym time tonight. This is a good thing for me, cause it keeps my focus on what I need to be doing.
 
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Shoot I forgot to get updates posted last night for 1/22... Well Im going to post everything tonight. Sorry is this sounds like Im thinking out loud, cause that pretty much what it is. hehe. Post for 1/22,1/23, and 1/24 will be posted tonight.
 
Keep up the good work. I did great my 1st month then, as you said, real life took over for a couple of weeks. I started back to the gym yesterday and have been eating pretty well. We'll get back to where we were, it just takes time. There is something about being in good shape that makes me always want to be back there again. Keep it goin'. Greg
 
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