BigStew's Journal

Last meal of the night is whey shake with only natty PB ran out of almonds so I had an extra scoop of PB. Have to run out to the store and get some stuff tomorrow. Speaking of tomorrow. Big leg day.
NIght
 
Little fasted cardio to start the day 30 minutes on the exercise bike watching sportcenter.

Meal one:
Protein shake
Oatmeal and blueberries

I have legs today and will update you with that. Not that many clients to train so lata on I will probably take a nap and recharge my batteries for the rest of the week. I love taking naps even if they are for 30-60 mins.
Talk to you guys lata.

Oh I will update you guys with a current client of my pics. He has been workin with me for 2 weeks face to face and a nutrition program. Teen: he is trying to bulk up for a bodybuilding contest in April. Little out of shape but will be a beast. Real hard worker in the gym. We are going to bulk him for 4 months and cut for 16 weeks.
LATA
 
Meal 2:
Chicken and sweet potato with veggies

Workout Legs lots of quads:
Squats 5x5
Stiff Deads DB 4x8
Leg Extention superset Smith Machine Front squats 3x12
Alt BB Lunges 3x12 each leg
Standing Claf Raises 5x8-12

Stretched my legs out good after the workout. Have been doing a lot of stretching after all of my workouts 10-15 minutes and really beleive that some of my recent gains are attributed to this.

Postworkout Meal:
Protein Shake Oatmeal and Blueberries

Next Meal: Chicken Brown Rice and veggies

My client that I told you about that is getting ready for the contest is comin ova tonight to take the pics. I will update you guys with his 2 week progress. Dudes been beastin it in the gym
Talk to you guys lata
 
been readiong threw the journal, good stuff stew, wish I was disciplined at the same age, but I like beer to much :) Good Show my friend.
 
MellowGAman said:
been readiong threw the journal, good stuff stew, wish I was disciplined at the same age, but I like beer to much :) Good Show my friend.
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Thanks brotha stop by anytime

Well today is an off day and I will just do some light stretching on my whole body because I feel that I am very tight.
My Client JOel did come ova and we did take the photos but my cat SPIKE. eat through the cable so I will not be able to upload them until I get a new one. Cat has made it so we all need wireless mouses in the house. But I love her.

First meal is egg and oatmeal

Talk to you guys lata
 
Started the day with some fasted low intensity cardio on the exercise bike
Meal 1: Eggs with some peppers and onions and oatmeal

I am going to be hitting chest shoulders and triceps today. I love this workout now that my shoulder and chest are 100% better knock on wood.

I will update you guys with my workout and meals

Thanks to all the board memebers to commentting on and motivating my clients. I really appriecate it.
LATA
 
I havnt had time to read all your posts, but just wondering.... how many times do you work each muscle each week as im questioning myself is once enough?
 
I will list my split below. How many twice you work a muscle group depends on the type of program and the experience of the trainer. If you are doing a full body or upper lower split hitting muscle groups twice a week is fine for anyone but if you are doing a body part split hitting them twice a week u might start to overtrain if you are not careful

My split:
Day 1 Chest shoulders Trciep
Day 2 Back and Bicep
Day 3 Legs
Day 4 Rest
Repeat

I take additional days off when I feel that I need them. But not too often. As you can see from the journal. I eat very clean which I beleive contributes to my ability to recover from this type of split.
 
Hmmm mines similar as i do:

Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Rest
Day 4: Shoulders/Calves
Day 5: Either Rest or upper legs (alternates between Day 6)
Day 6: ^^

Then i repeat that. Would you say too much rest? Iv heard different from many people i dont even think there is a right answer. This works good for me i just need to improve on my eating times really and what i eat.
 
BigTomW said:
Hmmm mines similar as i do:

Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Rest
Day 4: Shoulders/Calves
Day 5: Either Rest or upper legs (alternates between Day 6)
Day 6: ^^

Then i repeat that. Would you say too much rest? Iv heard different from many people i dont even think there is a right answer. This works good for me i just need to improve on my eating times really and what i eat.
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You answered your own question when you said "this works for me" that is the only thing that matter if you get results or not. I would say that this is a solid program but again without a sound diet workouts become less effective so get that diet under control and results will be a lot better. If you want me to set u up a nutriton program just drop me an email or Private message and i will give u some more details about the services that I provide

Good Luck and thanks for posting in the journal
 
Great workout today: Chest Shoulders and Triceps

Incline BB press: 5x5
Incline DB press: 3x8
Dip cable cross over superset 2x12-10
Seated side laterals 4x10 super strict form
Seated DB shoulder Press: 3x8
Close Grip Bench: 4x8
Rev Tricep pushdowns 2x12 with 5sec squeeze at bottum

Meal 2 was tuna and oatmeal and blueberries
Posworkout was protein shake oatmeal and blueberries
Eating meal 4 right now and it is chicken cooked with almonds and onoins
Gotta go train some clients talk to you guys lata tonight
 
First off I want to thank the moderators on this site for lifting the ban on me. I have been sending people Via PM messages about my services and that is SPAM. I am sorry to any board member that I have SPAMMED it was wrong and will not happen again.

Today Eating:
Meal 1: Eggs Oatmeal and Blueberries
Postworkout: Protein Shake Oatmeal and Blueberries
Had a protein bar while training client
ABout to eat meal 4: Chicken rice and veggies

Workout:
Legs Ham dominant:
Conventional Deads 5x5
Warm up leg extentions 2-3 sets
Hack squats 4x12
Lying Leg curls 3x10
Seated Leg Curl 3x8 with a 2-3sec squeeze.
seated calf raises 4x15

I am having a BBQ with friends that are leaving for college tonight so might not get to update you guys with the night meals but they will be BBQ food.
Lata
 
tonymcclellan said:
Mmmmm ribs and steak. Your welcome.

Ewww, hack squats. Their just so.....weird. :D
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We do love you Stew. You know, I was thinking lovingly about my backyard workouts and when I did hack squats. I'd always have to be careful about when the bb hitting my achillies tendon and heels.
 
BBQ was great. Hear are some pics of the Big stew Grillen

Day off today from the gym
Going to do a little cardio on the bike at home
Train a few clients
Relax
 

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I have that same tupperware that I use to store my burgers in. Sorry that was dumb but I just wanted to drop in and say those steaks look good.
 
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