[rianevans]

Hey everybody. I figured it was about time I started somewhat contributing to these fine forums, so I am going to start a daily journal here.

I am looking to make a transformation over the next few months, mainly by getting my bodyfat down, but I am always after more size and stength as well.

There is an upcoming contest in October that I am considering, but for the next few weeks I am just focusing on keeping my diet clean (I've been eating poorly for a long time and it shows) and getting in the habit of doing daily cardio. I'll post my average day of nutrition and supplementation soon.

I am going to start a new split, similar to Jay's 4 day split in 'Ripped to Shreds', but heavier and lower volume. I'll post all the detail on that soon as well.

I'm not sure what my bodyfat is at right now, but I'll get some pics up. I just turned 20 a few weeks ago. I'm 5'11 3/4", 222-225 pounds these days, training for 3 years.

Wish me luck! :19:

[rianevans]

Well, this is all I've got for now. A lat spread and side chest shot taken this morning. As you may be able to see, I've got a wide waist coupled with love handles that could go on for days. So, along with dropping massive amounts of fat, I'd like to widen out (shoulders and back).

When you look at the whole package, in comparison to my legs and waist, I really need more upper boddy size and width. I am really gonna focus on bringing my arms and shoulders up because I feel they are my main probs, but I am not going to let up on the weighted pull-ups in hopes of adding some more back width. Hamstrings also need some more size to match my quads.

I'll try to post some basic pics every one or two weeks.

Let 'er rip.

[Tech]

good luck

looking forward to see your progress

[rianevans]

Thanks for stopping by Tech. That pic of Ms. Simpson is quite the sight to behold. :drool5:

So here is my basic training plan for the next however-long.

Every morning I'll do cardio in the AM. Lately I've just been doing 30 minutes on the eliptical and a good pace. On lifting days, I'll hit the weights no sooner that 6 hours later.

Monday- Back, traps, and forearms
Weighted pull-ups X 3 sets
DB one-arm rows X 2 sets
Seated cable rows X 1 set
Rack deadlifts (from below knees) X 2 sets
DB shrugs X 2 sets
BB wrist curls X 2 sets
Reverse BB wrist curls X 2 sets

Tuesday- Off

Wednesday- Chest, calves, and abs
DB or BB incline bench press X 2 sets
DB or BB flat benc press X 2 sets
Weighted dips or decline machine press X 2 sets
Donkey raises X 3 sets
Leg press one-foot calf raises X 2 sets
Weighted leg raises X 2 sets
Weighted decline crunches X 2 sets
Cable crunches X 2 sets

Thursday- Legs
Squats X 2 sets
Leg press X 3 sets
SLDL X 3 sets
Hamstring curls X 2 sets

Friday- Off

Saturday- Shoulders and arms
DB or BB shoulder press X 2 sets
Side lateral raises X 2 sets
Rear lateral raises (DB or machine) X 3 sets
Upright rows X 2 sets
Tricep pressdowns X 2 sets
Lying DB or BB extensions X 2 sets
Kickbacks X 2 sets
Cable curls X 2 sets
DB curls X 2 sets
BB curls X 1 set

Sunday- Off

Yeah, something like that. It's on baby. :pissed: :19:

[fahad]

u look good...keep up da good work...

[rianevans]

Okay, so here is what I have to report so far...

I performed cardio Saturday, Sunday, and Monday morning, can't remember if I did any on Friday or not. I didn't get my cardio in today, had to end up coming into work early. Bah. Need to remedy that problem by getting to bed and waking up at roughly the same time every day.

July 4th, 2005- Back, traps, and forearms
Weighted pull-ups 1 X 5 @ 25, 2 X 4 @ 20 (lowered the weight after the first set because I was "swinging" myself too much)
One-arm DB rows 1 X 6 @ 110, 1 X 7 @ 105 (didn't feel like I had a good ROM on the first set, though 105 seemed just a tad light)
Seated cable rows 1 X 7 @ 240
V-bar pull-ups 1 X 4 @ bodyweight
Rack deadlifts (from the knees) 1 X 7 @ 385, 1 X 5 @ 405 (kind of weak on these, it has been a while... was doing 455 from the floor for reps a few months ago)
DB shrugs 1 X 8 @ 125, 1 X 8 @ 130, 1 X 6 @ 135
BB wrist curls 1 X 6 @ 135, 1 X 4 @ 135
Reverse BB wrist curls 1 X 6 @ 50, 1 X 5 @ 50

A pretty solid workout with good intensity and pace. Just got make sure I feel my back doing the work and to squeeze the movements whenever possible.

[rianevans]

Ugh...so it is 2:15 am and I can't sleep! Been trying since 11:00ish. Man, I am gonna get up at 5:30 to lift, and have work from 8:30 until 2:30. Hope I can hold up. I hate when crap like this happens, makes no sense to me.

[levlen]

looking good bro ...keep it up, train hard..."if your not doing it someone else is" - kevin levrone

[imthirtyse7en]

heres a tip on how to go to sleep, try to stay awake it has worked wonders for me

[philosopher]

keep up the good work

[rianevans]

Originally Posted by imthirtyse7en

heres a tip on how to go to sleep, try to stay awake it has worked wonders for me

Huuuh? Hmmm, sounds crazy enough to work.

Anyway, here was yesterdays chest, calves, and abs workout.

July 6th, Wednesday- Chest, calves, and abs
DB incline bench press 2 X 6 @ 95
Flat barbell bench press 2 X 5 @ 235
Weighted dips 1 X 6 @ 70
Donkey calf raises 1 X 9 @ stack + 5, 2 X 8 @ stack +5, 1 X 7 @ stack + 5
Weighted lying leg raises 1 X 12 @ 10, 1 X 12 @ 12.5
Weighted decline crunches 1 X 12 @ 25
Cable crunches 1 X 12 @ 90, 1 X 10 @ 120

Completed this sucker on about 90 minutes of sleep, so it might go without saying that I felt pretty weak. I focused on good, controlled reps instead of just all out weight and intensity. I was definitely handling the weights slower than usual. Anyway, my DB presses went down 10 in each hand, lost 10 pounds on my flat (which isn't very impressive as it is hehe), and 20 pounds off my personal best for dips. Somedays you just gotta tough it out though. To top it off I had to get to work that morning so I had to cut out a few sets. :(

I was officially dead for the rest of the day and opted not to do any cardio, just went to bed at like 9:00 and that was it.

Woke up this morning and put in 45 minutes of moderate cardio on the eliptical machine. The day is off to a real solid start, have legs training in a few hours. Really hoping I'll be able to get out 4 ass to grass reps with 315 on squats.

[rianevans]

Here is my daily diet on a weight training day.

*Pre-cardio*
1 ½ scoop whey (1 ½ oz.) 165, 34.5, 3g, 1.5g
TOTAL 165, 34.5, 3g, 1.5g

*Meal 1- Twice daily*
Egg whites (11 oz.) 181, 34g, 0g, 0g
Oatmeal (1 ¾ oz.) 187.5, 6g, 33.75g, 3.75g
Mushrooms -----------
Green peppers ------------
TOTAL 368.5, 40g,33.75g, 3.75g
TOTAL X 2 737, 80g, 67.5g, 7.5g

*Meal 2*
Chicken breast (5 oz.) 150, 31g, 0g, 2.5g
Red potatoes (6 ½ oz.) 142, 3.5g, 32g, 0g
Green beans ---------------
TOTAL 192, 34.5g, 32g, 2.5g

*Meal 3*
Chicken breast (5 oz.) 150, 31g, 0g, 2.5g
Salad ----------------
TOTAL 150, 31g, 0g, 2.5g

*Meal 4*
Chicken breast (5 oz.) [every other day have 6 oz. steak] 150, 31g, 0g, 2.5g
Pasta (1 ½ oz.) 135, 4.5g, 31.5g, .75g,
Green peppers ----------
Mushrooms ------------
Green beans ----------
TOTAL 285, 35.5g, 31.5g, 3.25g

*Pre-sleep*
Cottage cheese (9 ½ oz.) 190, 33g, 12g, 0g
Oatmeal (1 ¾ oz.) 187.5, 6g, 33.75g, 3.75g
TOTAL 377.5, 39g, 45.75g, 3.75g

*Pre-workout and post-workout*
1 ½ scoop whey (1 ½ oz.) 165, 34.5, 3g, 1.5g
Ultra Fuel (1 ¼ oz.) 135, 0g, 33.75, 0g
TOTAL 300, 34.5g, 36.75g, 1.5g
TOTAL X2 600, 69g, 73.5g, 3g

*Post-workout #2 (half hour after training)*
1 ½ scoop whey (1 ½ oz.) 165, 34.5, 3g, 1.5g
5 ½ rice cakes 137.5, 0g, 33g, 0g
TOTAL 302.5, 34.5g, 36g, 1.5g

*Post-workout #3 (one hour to 90 minutes after training*
1 ½ scoop casein (1 ½ oz.) 163.5, 31.5g, 5.5g, 1.25g
5 ½ rice cakes 137.5, 0g, 33g, 0g
TOTAL 301, 31.5g, 38.5g, 1.25g
TOTAL X 2 602, 63g, 77g, 2.5g

DAILY TOTAL 3411, 421g, 366.25g, 28g

I'll probably drop the protein a little bit and add some fish oil, maybe some CLA as well. I'll cover my supplements later on.

[rianevans]

Did legs yesterday.

Saturday, July 9th- Legs
Squats (ass to grass) 2 X 3 @ 315
SLDL 1 X 7 @ 225, 2 X 6 @ 235
Leg press 1 X 6 @ 14 45's, 1 X 5 @ 16 45's
Single leg curls 2 X 6 @ 70, 1 X 5 @ 75

Did 45 minutes of cardio this morning, hopefully I'll be man enough to put in another session tomorrow morning.