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  • JP's MD Contest Log...

    Thanks to AK for motivating me to put my Log on MD!
    Here is my workout, should I put my diet also?

    249.5#

    Back/tris

    Rack Deads(I have never done these)
    225x10x2
    315x6x2

    Machine T's
    4 Platesx12x1
    6 Platesx10x1
    8 Platesx6x2

    Bent Over Rows
    135x12x3

    Extensions
    BWx10x3

    Cardio
    30 Minutes HR fluctuating between 120-130

    Tri Press Rope
    100x12x3
    135x8x2

    skulls DB
    105x12x3

    Any Critique is always welcome!

  • #2
    Originally posted by JP44 View Post
    Thanks to AK for motivating me to put my Log on MD!
    Here is my workout, should I put my diet also?

    249.5#

    Back/tris

    Rack Deads(I have never done these)
    225x10x2
    315x6x2

    Machine T's
    4 Platesx12x1
    6 Platesx10x1
    8 Platesx6x2

    Bent Over Rows
    135x12x3

    Extensions
    BWx10x3

    Cardio
    30 Minutes HR fluctuating between 120-130

    Tri Press Rope
    100x12x3
    135x8x2

    skulls DB
    105x12x3

    Any Critique is always welcome!
    Great job starting a log, brother!

    You should post your diet as well.

    Did you wear a belt when you did rack pulls?

    Why the cardio before triceps?

    AK

    Comment


    • #3
      Thanks Brother.

      No, I dont have a belt.

      The Cardio thing was an accident, we got finished with back and we were excited to get cardio in. And about 15 minutes in I realized we forgot tri's.

      Here's todays meals:

      Breakfast
      4 Fried Eggs
      2 Slices of Wheat

      10:00
      4 Oz chicken
      1 Slice Wheat
      1TBSP peanut Butter

      2:30
      4 Oz Chicken
      I Cant remember what else I had

      5:30
      16 oz protein Shake

      Dinner
      1 Hoki Fillet
      2 Slices wheat bread
      1 cup sugar snap peas

      Comment


      • #4
        Thanks Brother.

        No, I dont have a belt.


        If you have the $, I would buy a belt.

        The Cardio thing was an accident, we got finished with back and we were excited to get cardio in. And about 15 minutes in I realized we forgot tri's.

        Did the cardio affect your Triceps workout?

        Here's todays meals:

        Breakfast
        4 Fried Eggs
        2 Slices of Wheat


        What do you fry the eggs in?
        You should switch to oatmeal.

        10:00
        4 Oz chicken
        1 Slice Wheat
        1TBSP peanut Butter


        What complex carb could you replace the wheat bread with?

        2:30
        4 Oz Chicken
        I Cant remember what else I had


        5:30
        16 oz protein Shake


        Is this post-workout?

        Dinner
        1 Hoki Fillet
        2 Slices wheat bread
        1 cup sugar snap peas


        Is this your second post-workout meal?
        What's Hoki Fillet?

        AK

        Comment


        • #5
          Originally posted by Addison K. View Post
          Thanks Brother.

          No, I dont have a belt.

          If you have the $, I would buy a belt. Problem now, but soon enough.

          The Cardio thing was an accident, we got finished with back and we were excited to get cardio in. And about 15 minutes in I realized we forgot tri's.

          Did the cardio affect your Triceps workout? Actually, it wasn't too bad.

          Here's todays meals:

          Breakfast
          4 Fried Eggs
          2 Slices of Wheat

          What do you fry the eggs in?
          You should switch to oatmeal.
          I use a 0 cal butter flavor non-stick spray
          I usually have oats 4 days and then the wheat for 3. Should I just go with oats for every morning meal?
          10:00
          4 Oz chicken
          1 Slice Wheat
          1TBSP peanut Butter

          What complex carb could you replace the wheat bread with? I am not sure, I don't know much about diet. What would be a good recomendation?

          2:30
          4 Oz Chicken
          I Cant remember what else I had

          5:30
          16 oz protein Shake

          Is this post-workout?
          Pre and during

          Dinner
          1 Hoki Fillet
          2 Slices wheat bread
          1 cup sugar snap peas

          Is this your second post-workout meal?
          What's Hoki Fillet?
          First pwo.
          Hoki is a white fish from New Zealand. At least thats what the box says. West could probably confirm.

          AK

          What do think about the comp carbs? I feel ignorant when it comes to nutrition, but I will get it sooner than later.

          Comment


          • #6
            If you have the $, I would buy a belt. Problem now, but soon enough.
            Cool. Buy one as soon as you can.


            Here's todays meals:

            Breakfast
            4 Fried Eggs
            2 Slices of Wheat

            What do you fry the eggs in?
            You should switch to oatmeal.
            I use a 0 cal butter flavor non-stick spray
            I usually have oats 4 days and then the wheat for 3. Should I just go with oats for every morning meal?
            Yes, you should eat oatmeal every day.


            10:00

            4 Oz chicken
            1 Slice Wheat
            1TBSP peanut Butter

            What complex carb could you replace the wheat bread with? I am not sure, I don't know much about diet. What would be a good recomendation?
            You could replace the wheat bread with a sweet potato.


            5:30
            16 oz protein Shake

            Is this post-workout?
            Pre and during
            Good.


            Dinner
            1 Hoki Fillet
            2 Slices wheat bread
            1 cup sugar snap peas

            Is this your second post-workout meal?
            What's Hoki Fillet?
            First pwo.
            Hoki is a white fish from New Zealand. At least thats what the box says. West could probably confirm.
            Fish is an excellent choice. You should eat a baked potato instead of the wheat bread.


            AK

            Comment


            • #7
              Thanks, I will start tomorrow.

              Comment


              • #8
                Originally posted by JP44 View Post
                Thanks, I will start tomorrow.
                Awesome.

                AK

                Comment


                • #9
                  Wednesday July 9

                  249.2#

                  Cardio
                  30 minutes stair-mill

                  8:00
                  4 Fried Eggs
                  1/2 cup oats

                  10:00
                  16 oz protein
                  1 TBSN pb
                  1/2 cup oats

                  12:00
                  4 Oz chicken
                  1/4 cup brown rice

                  2:00
                  4 Oz chicken
                  1/4 cup brown rice

                  6:00
                  Cardio 35 minutes tread, 3.0 sp, 4.0 incline

                  8:00
                  1 Fillet Hoki(fish)
                  1/4 cup brown rice
                  1 cup green beans

                  Notes: I am glad I finally started doing deads, my back feels great. I need to go to the store and get potatoes so I can use less rice. Would that be beneficial? Am I having too much rice?

                  Comment


                  • #10
                    Originally posted by JP44 View Post
                    Wednesday July 9

                    249.2#

                    Cardio
                    30 minutes stair-mill

                    8:00
                    4 Fried Eggs
                    1/2 cup oats

                    10:00
                    16 oz protein
                    1 TBSN pb
                    1/2 cup oats

                    12:00
                    4 Oz chicken
                    1/4 cup brown rice

                    2:00
                    4 Oz chicken
                    1/4 cup brown rice

                    6:00
                    Cardio 35 minutes tread, 3.0 sp, 4.0 incline

                    8:00
                    1 Fillet Hoki(fish)
                    1/4 cup brown rice
                    1 cup green beans

                    Notes: I am glad I finally started doing deads, my back feels great. I need to go to the store and get potatoes so I can use less rice. Would that be beneficial? Am I having too much rice?
                    Great diet today, brother!

                    You should only eat potatoes after you weight train because it has a higher glycemic value and will spike your insulin more so than brown rice.

                    Stick with the brown rice for your other meals.

                    AK

                    Comment


                    • #11
                      Done.

                      Thanks man, it's nice to have such great advise and everyone is willing to help out!

                      Comment


                      • #12
                        Originally posted by JP44 View Post
                        Done.

                        Thanks man, it's nice to have such great advise and everyone is willing to help out!
                        My pleasure, brother.

                        AK

                        Comment


                        • #13
                          good stuff
                          my strongman training
                          Handle every situation like a Dog.If you can't eat it or hump it, piss on it and walk away.


                          Comment


                          • #14
                            Thursday july 10

                            248.2#

                            Protein Shake
                            Before and during

                            Shoulders/traps

                            DB Press
                            50x12x1
                            80x8x2
                            80x5x1

                            Upright rows
                            105x10x1
                            105x8x2

                            Lat Raises
                            35x10x1
                            40x8x3

                            Trap pulls(with the rope)
                            115x10x2
                            135x8x2

                            DB Shrugs
                            125x6x5

                            Cardio 30 minutes, sp 3.5 incline 4.0

                            Meal 1:
                            6 fried eggs
                            1/2 cup oats

                            Meal 2:
                            Protein Shake

                            Meal 3:
                            4 Oz chicken
                            1/2 cup brown rice

                            Meal 4:
                            4 Oz hoki fillet
                            1/2 cup brown rice

                            Meal 5:
                            4 Oz chicken
                            1/2 cup rice

                            Meal 6:
                            4 oz Hoki fillet

                            I felt really good today, I am officially down 20# from where I originally started in June. I still have tons of work to do.

                            Comment


                            • #15
                              Originally posted by JP44 View Post
                              Thursday july 10

                              248.2#

                              Protein Shake
                              Before and during

                              Shoulders/traps

                              DB Press
                              50x12x1
                              80x8x2
                              80x5x1

                              Upright rows
                              105x10x1
                              105x8x2

                              Lat Raises
                              35x10x1
                              40x8x3

                              Trap pulls(with the rope)
                              115x10x2
                              135x8x2

                              DB Shrugs
                              125x6x5

                              Cardio 30 minutes, sp 3.5 incline 4.0

                              Meal 1:
                              6 fried eggs
                              1/2 cup oats

                              Meal 2:
                              Protein Shake

                              Meal 3:
                              4 Oz chicken
                              1/2 cup brown rice

                              Meal 4:
                              4 Oz hoki fillet
                              1/2 cup brown rice

                              Meal 5:
                              4 Oz chicken
                              1/2 cup rice

                              Meal 6:
                              4 oz Hoki fillet

                              I felt really good today, I am officially down 20# from where I originally started in June. I still have tons of work to do.
                              Good stuff bro. Diet looks good. I think I read you saying you don't lift heavy enough weight to matter on another thread. Uh, I must be a real puss cause 80lbs DB Shoulders Press is pretty freaking heavy! Nice job on the 20#s, keep it up!
                              My journal: http://forums.musculardevelopment.co...=26461&page=64

                              Comment

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