[<3Frosty]

Well, why the hell not. I will admit, at first, this log will be pretty sketchy. But, hopefully as I repeat the process over and over I will refine it here and there and get a decent log going.

I wont be keeping my macros just yet, as im not fully ready to take that step. I will be looking at a few others logs and basically ripping straight off of their format.

I have a exercise log book im prepared to keep up with.

And for now i will enter in what i ate and when.





Morning:

1 scoop whey, 10 grams creatine, 7 ounces water, 5-7 grams dextrose.

1/2 donut (i know, i know).

2 eggs, no yolk. pepper and fat-free cheddar shredded sprinkled ontop.

1 sliver of Sweet Potato. Like, small.

Supps: 1 multi, 1 chromium picolinate (sp?), 2 MSM & Glutamine pills, 1 Concerta (adhd med).


My upper neck/trap is in pain from Fridays workout. I think i over extended/cheated my way through some bent over rows, so i will try to stay away from exercises that might punish my upper back/neck today. Never done Power Cleans nor Side lunges, so this should be fun.



Planned workout:

Power Clean, Squat, Leg Curl, Barbell Side Lunge, Leg Extensions, Calf Raise, Rotator Cuff exercises. Hopefully this doesnt run over 1 hour.

[<3Frosty]

Pre-Workout/Lunch:

1 1/2 cup non-fat milk (calorie countdown, 3 grams of sugar and low calories)
1 small sweet potato.


Waiting an hour, then NO-Xplode in 6-7 ounces water, and going off to workout.

[YM123]

great to see another log up and running,, good luck bro!!

[<3Frosty]

Originally Posted by YM123

great to see another log up and running,, good luck bro!!

Thanks man. I had one going awhile back on another site, but i plan on taking a little better care of this one. About to update with food intake, and the lift log.

[<3Frosty]

Helpful links for me:

YouTube - Power Clean Instructional Video - long instruct vid for Power Clean

Superb technique vid (short): YouTube - Power Clean

External Rotation: Bodybuilding.com - Exercise Guides Database.

Internal Rotation: Bodybuilding.com - Exercise Guides Database.

[<3Frosty]

Workout:

Pre-workout weight: 146.8

Light jog for 5 minutes, then stretch.

Exercises:

Trunk rotation (seated):

• 10 lb medicine ball- 1 set of 10 reps

Trunk Rotation (standing):

• 10 lb medicine ball- 1 set of 10 reps.
• 15 lb medicine ball- 1 set of 10 reps.

Rotator Cuff External Rotation laying:

• 7.5 LBS- 1 set of 10 reps each side.
• 7.5 lbs- 1 set of 9 reps, each side.

Rotator Cuff Raise:

• 7.5 lbs x 10 reps.

Power Cleans: (first time since about middle school)

• 65 lbs total x 12 reps
• 95 lbs total x 10 reps
• 115 lbs total x 8 reps

[<3Frosty]

Squats:

• 135 total x 12
• 205 x 10
• 235 x 6

Barbell Side Lunge:

• 50 lbs total- 1 set of 10 reps each side
• 60 lbs total- 1 set of 10 reps each side

Standing Calf Raise on flat ground holding plates:

• 20 lbs total: 1 set of 12 reps
• 30 lbs total: 1 set of 10 reps

Leg Extensions on machine:

• 70 lbs total- 1 set of 12 reps
• 155 lbs total- 1 set of 6 reps.
• Felt i wasnt going full extension, so i dropped 20 lbs to 135 x 4 reps.

FINISHED!

Post workout weight: 148.2 lbs

Stretch.

Workout nutrition: about 16 ounces of gatorade mixed, and lots of water.



Post workout nutrition: 15 ounces water, 10 grams creatine, 10 grams dextrose, 1 banana, 48 grams of protein from two scoops of whey.

[<3Frosty]

42 minutes after shake:

4.8 ounces of Sweet Potato

1.2 ounces of slice turkey.

[<3Frosty]

Well, my power cleans look nothing like the girl's in the video. So im definitely going to have to work on my form. The weight i was using was pretty darn light, so i probably felt i didnt have to be explosive. I dont think i ever got air borne, even with such light weight. And i certainly didnt have my legs bent when catching the weight. So i will have to work on that.

[<3Frosty]

Meal 5:
1/2 cup non-fat yogurt, reduced sugar.
2 slices of non-fat cheese.


Meal 6:
3 shrimp, onions, garlic, 4 oz cooked turkey breast, 2/3rds cup of whole wheat pasta. 1 slice fat free cheese.

[<3Frosty]

Meal 7: 1 slice fat-free cheese, water with some fish oil and flax seed oil.

Meal 8: 1 cup of fat-free cottage cheese.

[<3Frosty]

Morning 2 meals:

10 grams dextrose, 25 grams protein, 10 grams creatine, 13 ounces water.

10 minutes later:
2 egg whites, non-fat cheese, a cup or so of whole wheat rotinini noodles with a single shrimp and some onions and garlic.

Supps: 1 multi, 1 concerta, 2 MSM & Glucosamine pills, and 1 chromium picolinate.



My right trap/neck is still in pain. And i noticed today that walking down the stairs hurts a bit. Guess im feeling the effects of the workout.

Im surprised i actually ate 8 meals yesterday. Didnt feel like i did.

[<3Frosty]

Meal 3:

2 slices of non-fat cheese and a few handfuls of cheerios. (was in between classes).

Meal 4:
1/2 cup non-fat low sugar milk, 1/3 cup low sugar yogurt, 1 stick of celery sliced, 4 asparagus missles chopped, Slab of turkey.