[Cork]

Starting a strict workout regime this semester. I'll try and update when I can, but I get sidetracked sometimes.

Little about myself: I'm 21, 191lbs, 13-15%ish BF, 6'0' tall. I'm not looking to be a bodybuilder, but I am always looking to be in the best shape I can be.

Here is how it starts:
3 day workout, 1 day of rest before and after each 3(Cardio on these days sometimes), making it based on a 5 day week.

Day 1: Arms
Day 2: Chest/back
Day 3: Legs

Starting my weights low at the beginning, it's been a while since I have done a lot of these exercises

October 12, 2005
Day 1: Arms

3 circuit sets:
6-8 rep skull crushers.............50lbs
6-8 rep close grip bench.........100lbs
4-6 rep skull crushers.............55lbs
That's one set. Lather, rinse, repeat.

This I'm not sure the name of it, but its on easy bar, gripping with palms facing in, making sure the bar doesn't twist, basic bicep curl. For now I'll call them X's. (If someone could help me out with the name I would appreciate it.)

3circuit sets:
3-5 rep X's.................................50 lbs
8-10 rep Zatman (spelling?) curls...20 lbs
3-5 rep X's.................................50 lbs
Like before, that's 1 set. Repeat 2 times.
Succesful day 1, my forearms are sore as shit from the easy bar curls.

I did this workout yesterday, so today I'll post new about back/chest.

[Nothin' but a peanut!!]

hey cork interesting program just wondering do you do shoulders? and why do you do arms as a workout before your bigger workout of chest and back?
how do you rate your circuit training? im going to give it a go soon just wanna know how do you feel about it and if it has made any significant difference to your workouts or your body?
when you do do the circuits, do you do them as a superset or just normal straight sets? as in u know one set rest then next set of the new exercise rest etc
oh and ur "X" curls arent they just normal EZ-bar curls?
and its Zottman

[skywalker]

Keep it up Cork, ain't no quit in C-O-R-K!

[Cork]

Resurrection!!

Boy how things have changed. I'm still 6'0" though, haha. Right now I've made my determination to take a bodybuilding stage. I'm so pumped now everytime I hit the gym, I have something look forward to.

Stats:
23 y/o male
6 foot
210lbs approx 10-15% bf still I'd guess. (I'm actually going to try and get tested today at the gym.)

From the last time I started this log I've had to take some time off from lack of being able to afford a gym membership, and I don't own any of my own weights. I've also had a reoccuring lower back injury that sets me off a month or so at a time. Right now I'm coming off one such injury, so my workouts will be structured quite differently.

Ok down to the meat and potatoes. Yesterday was legs:

Squats
4sets 10 reps 135lbs 5020 tempo.

Lunges
4 sets 8 reps 135 lbs 2010 tempo

Calf raises
4 sets 15 reps 180lbs 3121 tempo

Seated calf raises
2 sets 12 reps 45lbs 3121 tempo

Finished with some seated extensions and curls jsut to feel the burn. Boy is my ass sore today, that slow tempo tears me up.

Meals:
1. Cereal (I'm changing this)
2. Yogurt with scoop of protein and blueberries
3. Turkey breast with dijon mustard, spinach, Pear
4. Granola bar and an apple
5. Protein shake (non-gym day meal is usually some nuts and a source of protein)
6. Ham omelet with 6 egg whites and a whole grain english muffin
7. Assorted nuts and such. This is never a heavy meal because I like to keep it light before I go to bed.

Stack:
Nothing preset yet, will be including creatine (cycling), BCAA, glutamine, fish oils, multivitamins, sesamin and dialene 4 (Let's see if this scivation is all it's cracked up to be )

My workouts come right after work, in between meals 4 and 5. I work 7-3:30 every weekday so it's so easily to get a good gym routine. Tomorrow I'll post what I've done today, and this weekend...It's judgement time, the pics will come flowing.

[qwert]

from what i just read man, how much protein are you getting a day? by what you wrote it sounds like you are only taking in maybe 100-120grams.

[Cork]

Originally Posted by Cork

Meals:
1. Cereal (I'm changing this)
4g, like I said.... I'm changing this
2. Yogurt with scoop of protein and blueberries
~40g
3. Turkey breast with dijon mustard, spinach, Pear
~30g
4. Granola bar and an apple
~5g
5. Protein shake (non-gym day meal is usually some nuts and a source of protein)
~50
6. Ham omelet with 6 egg whites and a whole grain english muffin
~40
7. Assorted nuts and such. This is never a heavy meal because I like to keep it light before I go to bed.
~5g

I'm adding up like 160. Good call there. I was taking this week to count calories and grams of protein/fat/carbs. You got a jump on me! Increasing protein..... now.

[Cork]

Ok yesterday:
Increased breakfast protein by ~30g
Increased meal 4 protein as well

Gym Time:
BB Bench
3 sets 10 reps 3020 tempo

DB Flyes
3 sets 10 reps 3020 tempo

Pullups
3 sets Pulled until I couldn't pull any more

Rows
3 sets 10 reps
Supersetted with Wide grip pulldowns
3 sets 10 reps

15 minute medium intensity cardio

I used to always do cardio after a workout, but had cut it out for a long time. Now that I'm attempting to bulk up, I'm adding it to deal with excess calories.

Anyone who is stuck on a squat platuea.. change your tempo. The slow negative I did 2 days ago is totally killing my legs. They havn't been this sore in a LONG time.

Also, thanks to 1qwert, I'm looking to make it for a Nov 15th show in DC. I have a my target, now it's time to grind.

[Cork]

Just contacted a woman who I know used to bodybuild to see if I can get some pointers from her. Getting bodyfat tested tomorrow. I'll be finalizing my meal plan after this weeks calorie count. Everything is falling into place. This is shaping up to be a fantastic year!

[qwert]

NO prob man, glad i could help! Yo mad happy bra you going for that Nov15th show, should be a great show OCB does it big. Thats wat up addin that 30grams of protein to that first meal and to the 4th should give you around 200grams now were talking.

[Kirk]

if you dont mind me asking bud, where do you lift at? the Y on kirkwood?

[Cork]

Nah, I work for Siemens down on 896, there is a gym right across the street that we get company discounts for, it's called the Zone. It's a little hole in the wall, but they have good sets of equipment.

[qwert]

Yo on that last meal you can have a chicken breast with veggies an that would be light gives you alot of protein.

[Cork]

I need to go to the store and buy more chicken. hahaha