If you're fat and you wanna get F.A.T. then use this blog, and eachother to help achieve your goals. No competitions, no losing money, no obligations, no more excuses. If you wanna get back in shape, then just do it.
(If your not fat, and you're a scrawny chinese guy, then use this blog to help you get unscrawny lol)
Friday, January 8, 2010
JAY's diet and workout log
Keep track of your daily training routine and your diet.
1st entry: Introduction to the beginning. Way over due. First work out began on Monday April 12, after a 5.5 month hiatus due to crazy work commitments (aka overtime monies, cash money baby). Anyways, the past 2 years I was going pretty damn steady at the Valleys, putting in a routine regiment of 3 to 4 days of strength training exercises. It was way of life for me, work, gym, play, repeat.
Now, i think it's safe to say I built some mediocre gains due to the fact that I didn't always push myself to hypertrophy except for a few weeks at a time. I probably also could have started to mix things up a bit, but the routines I tried to emulate from Muscle Mag were way to time intensive and I didn't feel like I wanted to commit to a weight lifters life. Not to mention eating to gain weight properly is just outright exhausting. Constantly trying to eat and subsequently chewing.. I rather do something else lol.
Ok. So back from over 5 months of no gym, no weights, nothing remotely close to physical activity except for a few intense snowboarding sessions in Utah. I wanted to challenge myself to a new program. I was going to join kick boxing and MMA classes, but decided due to my possible erratic site schedule in the future, I'd stick with something I can bring with me even if i go away. Enter... P90X. We've all seen it, something I wanted to try, just to see how really intense it is.
My goals are: - Complete P90X with minimal disruptions - Cut down on some body fat (yes, i have body fat... weeks of site work and heavy binge drinking with white men doesnt help). How much I am not concerned with. Just enough to know my mini tire is gone. - Get cut - Able to do all of P90X's routines properly without a need to take breaks in between actual set - Obtain some serious ab definition PHYSICAL NUMBERS: - 15 unassisted pull ups - 30 to 40 push ups (1st set), 25+ (2nd set), 20 (3rd) (I will go over these numbers during my entries
Just a note: I will be doing the P90 Classic program. I won't post numbers for reps and sets all the time, as the routine is just to packed to fill out here. I will be posting some numbers I want to see gains in, (i.e 12 pull ups this week, i want to do 14 next week) -------- D1W1 (Day 1, Week 1) Chest and Back
Wow. I have to say, first day and I was beat. I had to take breaks in between exercises, it was pathetic considering the shape i was in 6 months ago. lol My chest and back are going to kill. I already felt it in my triceps as well. I basically could only do like 6 to 7 proper pull ups and then the second set I had to use assistance of a chair which I only pushed out about 5. :S. But my push up range is still around mid 20's. That's not bad.
Staring Whey and casine intake again, with creatine in my whey after workouts. Nothing over board, but I will up my intakes as I progress.
Forgot to add.. D1W1 also included ab ripper x. 349 reps total of ab exercises. Wow again. pathetic i am lol..
D2W1 Plyometrics
WTH? lol This was more like a leg burning routine. Tony Horton just screams ridiculous things to make it seem understandable. Yes I understand you are a beast. I will continue doing my sissy jump frog squats lol.
Lot of good lateral and squatting movements involved. Not so much explosive ballistic exercises as I expected. Nonetheless, very intense, keeps the heart rate up if you don't press pause, and that's what I need.
PS. My body is killing me. It's like the sore you get when you haven't worked out in months.. painful sore. Can't even walk down the stairs without grabbing my pecks. And my abs are tioooght from pain lol
My triceps were really hurting. Not sure if it was a good thing, the last time I felt like this was when I worked out at robs in highschool and pushed myself way to hard for the first time in a while. Pain didnt go away for 2 weeks. Hopefully I recover faster, but I'll need to tone down certain areas of the routine so I don't strain those parts and induce injury.
Simple exercises. Military presses, modified arnolds, curls, tri extentions, kick backs, combination of these. I think I can push shoulders much harder. One area I've lacked is shoulders. I will definitely need to up the weights next round.
Another note: I am not following the P90X diet regiment. I think it is ideal for users who want to cut and lean out, but for me, I want to bulk up slightly but obtain a certain ripeness factor, so I'll have to keep my carbs and fat intake in check. Conscious effort to limit my portion sizes, and watch out that I don't over due it with the junk food and beer. There's always light beer lol
Only did 35 mins of the 1.5 hour yoga routine. Wasn't able to start until 11:20 due to the motorcycle needing some TLC.
I will be re-doing the entire routine on sunday (which is my rest day).
I have to say, Yoga is quite difficult. Requires some crazy stretching and poses. My flexibility is not where it used to be. Compacted with the issue of me being extremely sore, it was hard maintaining certain poses. But it does feel relaxing as it stretches out your entire body.
55 mins of shoulder and chest super sets and ab ripper X. My chest and tri's were still somewhat tender, but the yoga and stretching helped with that. I will have to up the weights in my shoulder routine, little tentative on what I could push.
Forgot to add that the routine calls for 3 days a week of ab ripper x.
Basically aerobic exercises combined with martial arts. Kicking and punching motions, combination of front, side, back kicks, punches, jabs and blocks.
Got a pretty good sweat doing it. And my shoulders and biceps were aching, so my punches seemed like jen trying to throw a ball with her right hand lol sissy punches.
I opted to do another Yoga session and stretching with Jenn, and give her a dose of what P90x was about.
Some of the poses are extremely difficult, my balance is pathetic. I couldnt get the crane pose on the first few tries, but i ended up being able to do the crane for 3 seconds... falling 3 times onto my head with jenn laughing lol.. I vow to be able to do all the poses (no H) by the end of the 90 days.
The yoga definitely helps with recovery. I feel great right after and the day after.
Another tough work out. The warm ups were making my legs burn! Sweating like mad near the middle and end. Squat jumping jacks and leg up jumps kill me.
BUt feeling good. Chest and back aren't the painful sore like last week, which is a good sign with recovery. Only the tender lactic acid sore exists.
Limiting my portion sizes at lunch and dinner, trying to reduce the amount of carbs in my meals.
Up'd weight amounts and used resistance bands for some of the shoulder and tricep exercises. I tried to focus on controlling the movements and really performing a full repetition and obtaining a tight contraction. Turned out to be a good idea, as my shoulders were burning using the bands. I typically have to up the weights on delt raises but end up performing the movement incorrectly, thus this provided the tension I needed.
Ab Ripper X again!. I'm starting to get through it with minimal rests. But my hip flexors and core is still pretty weak (contrary to what I believed). 80 days to go!
D1W3 Week 3!! Forwent the kempo work out due to an extremely busy day on saturday. Oh well. Really wanted to do it on sunday to make up for it, but was way too lazy :s.
Back to full force on week 3!!
Chest and Back Probably the best pump i've got from the past three 2 weeks. Really focused on my military and diamond push ups. Eliminated the chair for pull ups and chin ups. I could only squeeze out 7 pull ups and chin ups max on my sets. I don't know how Tony Horton can do 15-20 each time.. that's just freekin ridiculous. Keep it up!!!
Up the weights by 5 lbs on every exercise. Struggling on 8 to 10 reps. Pushing 12 on some. Using bands and really shortening them on tricep kick backs.
Late work outs suck. Probably be awake all night now! :s
I guess this is a "there and back again" type blog. I once was fat, then I was skinn(ier), and now once again I am fat.
I've made the decision (once again) that I need to make some changes, but this time, make them for good. I am married now. I have a house, a wife who loves me, a great family, an amazing support network of friends, and a dream of starting my own family. I have reasons... more then ever before, to take my life back...
1st entry: Introduction to the beginning.
ReplyDeleteWay over due. First work out began on Monday April 12, after a 5.5 month hiatus due to crazy work commitments (aka overtime monies, cash money baby). Anyways, the past 2 years I was going pretty damn steady at the Valleys, putting in a routine regiment of 3 to 4 days of strength training exercises. It was way of life for me, work, gym, play, repeat.
Now, i think it's safe to say I built some mediocre gains due to the fact that I didn't always push myself to hypertrophy except for a few weeks at a time. I probably also could have started to mix things up a bit, but the routines I tried to emulate from Muscle Mag were way to time intensive and I didn't feel like I wanted to commit to a weight lifters life. Not to mention eating to gain weight properly is just outright exhausting. Constantly trying to eat and subsequently chewing.. I rather do something else lol.
Ok. So back from over 5 months of no gym, no weights, nothing remotely close to physical activity except for a few intense snowboarding sessions in Utah. I wanted to challenge myself to a new program. I was going to join kick boxing and MMA classes, but decided due to my possible erratic site schedule in the future, I'd stick with something I can bring with me even if i go away.
Enter... P90X. We've all seen it, something I wanted to try, just to see how really intense it is.
My goals are:
- Complete P90X with minimal disruptions
- Cut down on some body fat (yes, i have body fat... weeks of site work and heavy binge drinking with white men doesnt help). How much I am not concerned with. Just enough to know my mini tire is gone.
- Get cut
- Able to do all of P90X's routines properly without a need to take breaks in between actual set
- Obtain some serious ab definition
PHYSICAL NUMBERS:
- 15 unassisted pull ups
- 30 to 40 push ups (1st set), 25+ (2nd set), 20 (3rd) (I will go over these numbers during my entries
That's all for now. Let it begin.
Just a note: I will be doing the P90 Classic program.
ReplyDeleteI won't post numbers for reps and sets all the time, as the routine is just to packed to fill out here. I will be posting some numbers I want to see gains in, (i.e 12 pull ups this week, i want to do 14 next week)
--------
D1W1 (Day 1, Week 1)
Chest and Back
Wow. I have to say, first day and I was beat. I had to take breaks in between exercises, it was pathetic considering the shape i was in 6 months ago. lol
My chest and back are going to kill. I already felt it in my triceps as well.
I basically could only do like 6 to 7 proper pull ups and then the second set I had to use assistance of a chair which I only pushed out about 5. :S. But my push up range is still around mid 20's. That's not bad.
Staring Whey and casine intake again, with creatine in my whey after workouts. Nothing over board, but I will up my intakes as I progress.
Forgot to add.. D1W1 also included ab ripper x. 349 reps total of ab exercises. Wow again. pathetic i am lol..
ReplyDeleteD2W1
Plyometrics
WTH? lol This was more like a leg burning routine. Tony Horton just screams ridiculous things to make it seem understandable. Yes I understand you are a beast. I will continue doing my sissy jump frog squats lol.
Lot of good lateral and squatting movements involved. Not so much explosive ballistic exercises as I expected. Nonetheless, very intense, keeps the heart rate up if you don't press pause, and that's what I need.
PS. My body is killing me. It's like the sore you get when you haven't worked out in months.. painful sore. Can't even walk down the stairs without grabbing my pecks. And my abs are tioooght from pain lol
D3W1
ReplyDeleteShoulders and Arms
My triceps were really hurting. Not sure if it was a good thing, the last time I felt like this was when I worked out at robs in highschool and pushed myself way to hard for the first time in a while. Pain didnt go away for 2 weeks. Hopefully I recover faster, but I'll need to tone down certain areas of the routine so I don't strain those parts and induce injury.
Simple exercises. Military presses, modified arnolds, curls, tri extentions, kick backs, combination of these. I think I can push shoulders much harder. One area I've lacked is shoulders. I will definitely need to up the weights next round.
Another note: I am not following the P90X diet regiment. I think it is ideal for users who want to cut and lean out, but for me, I want to bulk up slightly but obtain a certain ripeness factor, so I'll have to keep my carbs and fat intake in check.
Conscious effort to limit my portion sizes, and watch out that I don't over due it with the junk food and beer. There's always light beer lol
ripeness factor.
ReplyDeleteD4W1
ReplyDeleteYoga
Only did 35 mins of the 1.5 hour yoga routine. Wasn't able to start until 11:20 due to the motorcycle needing some TLC.
I will be re-doing the entire routine on sunday (which is my rest day).
I have to say, Yoga is quite difficult. Requires some crazy stretching and poses. My flexibility is not where it used to be. Compacted with the issue of me being extremely sore, it was hard maintaining certain poses. But it does feel relaxing as it stretches out your entire body.
D5W1
ReplyDeleteChest and shoulder:
55 mins of shoulder and chest super sets and ab ripper X. My chest and tri's were still somewhat tender, but the yoga and stretching helped with that. I will have to up the weights in my shoulder routine, little tentative on what I could push.
Forgot to add that the routine calls for 3 days a week of ab ripper x.
D6W1
ReplyDeleteKempo:
Basically aerobic exercises combined with martial arts. Kicking and punching motions, combination of front, side, back kicks, punches, jabs and blocks.
Got a pretty good sweat doing it. And my shoulders and biceps were aching, so my punches seemed like jen trying to throw a ball with her right hand lol sissy punches.
D6W1
ReplyDeleteRest / Optional stretch:
I opted to do another Yoga session and stretching with Jenn, and give her a dose of what P90x was about.
Some of the poses are extremely difficult, my balance is pathetic. I couldnt get the crane pose on the first few tries, but i ended up being able to do the crane for 3 seconds... falling 3 times onto my head with jenn laughing lol.. I vow to be able to do all the poses (no H) by the end of the 90 days.
The yoga definitely helps with recovery. I feel great right after and the day after.
D1W2
ReplyDeleteChest and back + ab ripper X:
Didnt go all out the first round (set 1) of exercises. But I did pace myself to do more than last week and deeper push ups / lower pull ups.
I can feel it already in my chest and lats. Love this routine because you get a huge pump with all the reps.
Ab ripper x still confounds me. I can not complete the entire thing without having to rest. It is tough. Bicycles for 1 minute straight really hurt.
Robert is officially starting P90X. I'm glad to see another friend join the revolution!
D2W2
ReplyDeletePlyometrics aka jump training.
Another tough work out. The warm ups were making my legs burn! Sweating like mad near the middle and end. Squat jumping jacks and leg up jumps kill me.
BUt feeling good. Chest and back aren't the painful sore like last week, which is a good sign with recovery. Only the tender lactic acid sore exists.
Limiting my portion sizes at lunch and dinner, trying to reduce the amount of carbs in my meals.
D3W2
ReplyDeleteSHoulders and arms
The show muscles!!
Up'd weight amounts and used resistance bands for some of the shoulder and tricep exercises. I tried to focus on controlling the movements and really performing a full repetition and obtaining a tight contraction.
Turned out to be a good idea, as my shoulders were burning using the bands. I typically have to up the weights on delt raises but end up performing the movement incorrectly, thus this provided the tension I needed.
Ab Ripper X again!. I'm starting to get through it with minimal rests. But my hip flexors and core is still pretty weak (contrary to what I believed). 80 days to go!
wow u r updating. good job.
ReplyDeleteOf course I'm updating.
ReplyDeleteD4W2
Yoga.
45 mins of yoga. Getting the hang of more complex holds. Balance still needs work, especially with the left ankle. Almost 2 weeks!
D1W3
ReplyDeleteWeek 3!!
Forwent the kempo work out due to an extremely busy day on saturday. Oh well. Really wanted to do it on sunday to make up for it, but was way too lazy :s.
Back to full force on week 3!!
Chest and Back
Probably the best pump i've got from the past three 2 weeks. Really focused on my military and diamond push ups. Eliminated the chair for pull ups and chin ups. I could only squeeze out 7 pull ups and chin ups max on my sets. I don't know how Tony Horton can do 15-20 each time.. that's just freekin ridiculous.
Keep it up!!!
D2W3
ReplyDeletePloymetrics
Sweat like a mofo today. Good workout. Need to work on my calve hops.
My left hip flexor hurts. Will need to see a physiotherapist about it.
D3We
ReplyDeleteShoulder and arms
Up the weights by 5 lbs on every exercise.
Struggling on 8 to 10 reps. Pushing 12 on some.
Using bands and really shortening them on tricep kick backs.
Late work outs suck. Probably be awake all night now! :s
D5W3
ReplyDeleteLegs and Back
Toughest work out I can remember. Sweating like mad, had to take multiple longer breaks between the back to leg transition. I like it.
Results city in 2 months.