Bilat's DC Journal

[bilat]

Week 1:
-Monday(1):
Incline Press 1 x 15, then 30 second static
Chest Stretch
Military Press 1 x 15, then static 30 seconds
Shoulder Stretch
Standing Tricep Presses - 1 x 15
Tricep Stretch
Widegrip chins behind the neck 1 x 15, 20 second static
Deadlifts 1 x 15
Back stretches

-Wednesday(1):
Barbell Curls 1 x 15, 30 second static
Hammer Curls 1 x 15
Bicep Stretches
Seated Calve Raises, 1 x 15, 15-20second negatives
Stiff-legged deadlift 1 x 15
Hack Squat 1 x 15
Quads and hams stretches
Crunches -- legs up, 1 x 15
Standing Side Crunches, 1 x 15
Reverse Crunches, 1 x 15

-Friday(2):
Flat Bench 1 x 15, 30 second static
Chest Stretch
Behind the neck presses 1 x 15, 30 second static
Shoulder stretch
French Press 1 x 15
Tricep stretch
Shrugs 1 x 15
BB Pullover 1 x 15
Back stretches

Week 2:
-Monday(2):
Dumbell Curls 1 x 15, 30 second static
Reverse BB curl 1 x 15
Bicep stretches
Standing Calve Raises 1 x15, 15-20second negatives
Lunges 1 x 15
Front Squat 1 x 15
Quads/hams stretches
Crunches -- legs up, 1 x 15
Standing Side Crunches, 1 x 15
Reverse Crunches, 1 x 15

-Wednesday(3):
Dips 1 x 15, 30 second static
Chest Stretch
Upright Rows 1 x 15
Shoulder Stretch
Lying tricep extensions 1 x 15
Tricep Stretch
Close grip chins 1 x 15, 20 second static
BB rows 1 x 15
Back stretch

-Friday(3):
Incline DB curls 1 x 15, 30 sec static
Wrist Curls 1 x 15
Bicep Stretches
Seated Calve Raises 1x15, 15-20sec negatives
Leg Curls 1 x 15
Squats 1 x 15
Quads/Ham Stretches
Crunches -- legs up, 1 15
Standing Side Crunches, 1 x 15
Reverse Crunches, 1 x 15

 

[bilat]

7:00 - 3 Eggs, 1/2 cup oatmeal, 20oz milk with 2 scoops whey, banana
12:00 - school lunch/varies
3:45 - 8oz grape juice with 1 Scoop whey
4:00 - workout
5:00 - 8oz grape juice with 2 scoops whey
6:00 - 8oz chicken breast, 1/2 cup oatmeal, 20oz Milk, Brocolli, banana
8:00 - 8oz chicken breast, 20oz milk
9:30 - 20oz milk with 1 scoop whey

Calories: 3544
Fat: 78
Carbs: 360
Protein: 364

Seems like a lot of carbs for a moderate carb diet--and me 170lbs, the fruits/veggies add about 60g carbs. My main source of carbs is Milk, should I drink less? Major source of protein though too. Is there something better to take whey with at night than milk? I heard milk slows down the absorbtion.

 

[bilat]

Day 1, Week 1:

Workout:
Incline:
Warm up: 50lbs x 15 fast
Work set: 70lbs x 8, 4, 3
Chest Stretch
Seated Miitary press: 50lbs x 10, 3, 2, 30 second static
Shoulder stretch
Wide grip chins: bw x 5, 4, 3, 3, 20 second static
Deadlifts: 150lbs x 8, 6, 2
Back stretches
Standing tricep press:
30lbs x 15lbs, 30 second static

Still learning the lifts, most are really awkward still so the weights are pretty light. But still challenging for me because of the very slow negatives. I should be able to do more once I learn my form better though. For deadlifts, should you feel them in lower back?

Food:
3 eggs, 2 scoops whey + 10oz milk, 1/2 cup oatmeal
chicken nuggets, 3 school milks
2 scoops whey, 10oz grape juice
1 scoop whey 10oz grape juice
10oz chicken breast, 1/2 cup oatmeal, banana, 20oz milk
10oz chicken breast, 20oz milk
10oz milk, 1 scoop whey

 

[bilat]

Gonna do lying leg raises instead of reverse crunches.

Should I lower my carbs or not?
360g carbs, 364g protein.
Might start drinking less milk and get more protein from chicken or whey.

 

[bilat]

Food:
Multivitamin, 3 eggs, 40g whey + 10oz milk, 1/2 cup oatmeal, banana
schoolfood
20g whey with 8oz grape juice (pre)
40g whey with 8oz grape juice, 1/2 cup oatmeal (post)
10oz chicken breast, 1/2 cup oatmeal, banana, 10oz milk, brocolli
10oz chicken breast, 10oz milk, banana
40g whey in water
Drink as much water as possible
(Gonna look for Extra Virgin Oil)
Protein: 370g, Carbs: 350g, Fat: 65g

How's that? I know protein's high enough, is that considered moderate carb for 170lbs though?

 

[bilat]

Workout:
BB curl:
Warm up: Bar x 15
Set: 60lbs x 15
30 Second static
Hammer Curls: 30lbs (each hand) x 15
Bicep stretches (are hands in the position sort of like a hacksquat? Thats how I was doing it, kind of--definitely felt in in bi's)
Staightlegged deadlift:
Warm up: bar x 15
100lbs x 15
Hack squat:
100lbs x 15

Legs up crunches: 1 x 15 (Slow)
Standing side crunches: 1 x 15 (Didnt feel it much, form must be bad)
Lying leg raises: 1 x 15, slow, felt these, felt good

Weights are still low, even for the high reps, but I gotta get use to form still.