Diesel's Training Log-work in progress

TheDiesel · 06-12-2008, 12:32 PM

Well here it is. Feel free to critique. Like I said before it's still in fine tuning. Hard for me to figure out what works for me. I do like splitting my legs into two days though.

Currently: 5'6 125 lbs. around 12% bf

Monday
triceps
3 sets 10-15 rope pushdown
3 sets french curl bar or machine 6-10
3 sets reversed push down (palms facing) 8-10
biceps
3 sets barbell curl or cambered bar 8-12
3 sets preacher machine or db/barbell 8-12
2 sets hammer curl db or rope 10-15

Burnout w/ dips

Tuesday
Legs
4 sets leg ext 10-15reps
4 sets squat 6-10 reps
3 sets leg press 10-12 reps
4 sets leg curl 10-12reps
3 set db walking lunges

Burnout w/ tabita squats (ouch)

Wednesday
shoulders
3 sets db press or front military 8-10
3 sets side laterals 10-12
3 sets rear lateral machine or db 10-12
6 sets shrugs behind the back for 3 sets and to the front for 3
chest
4 sets incline db or barbell 8-12
3 sets flat db or barbell 8-12
3 sets db fly or machine 12-12 reps

Burnout 10 push ups resting 15 sec. in between till I can't go anymore

Thursday- OFF

Friday
Back
bent over row barbell or db 4 sets 8-12
front pulldown wide or narrow (switch it up) 3 sets 8-10
cable row 3 sets 6-10
pull ups 3 sets of 8-10

Saturday

Cardio & Core and lots of it!

Sunday
Legs
Bottom to Bottom Tabita Squats 20 reps, rest at bottom for 10 sec.
(3 for minutes)
Inner thighs 3 sets of 10
Outer thighs 3 sets of 10
Kick backs 3 sets of 10
laying leg curls w/ db
deadlifts

I start evey work out with a 1-2 miles run. And I do core on Mon., Wed., and Sat.

Diet will be posted soon.

Raina · 06-12-2008, 12:57 PM

In!

That looks like a fun training schedule! What are your overall goals?

TheDiesel · 06-12-2008, 01:03 PM

Diet:

Meal 1 7:00 am
Protein shake
coffee

Meal 2 10:00 am
oatmeal w/ fresh blueberries

Meal 3 12:00
1 c. whole grain rice
grilled chicken breast
steamed veggies

Meal 4 3:00
Protein bar (usually cliff bar)

5:30 Work out

Meal 5 7:00 pm
PWO Protein shake

Meal 6 8:00
Salad with mixed greens
grilled chicken or tuna
tons of veggies cucumbers, green peppers, grapes, almonds, onion, banana peppers
2 T. fat free dressing

Meal 7 10:00
Fat free cottage cheese w/ pepper

Raina · 06-12-2008, 01:09 PM

I should have added in stats too....and a little introduction if you will since you're new. It's always nice to know more about the ladies who train here since the training logs wind up feeling like a big supportive family here.

Your diet looks good but do you know what the macros are? It seems really low in fat? It's exciting to come up with a new plan.

TheDiesel · 06-12-2008, 01:15 PM

Quote:

Originally Posted by Raina

In!

That looks like a fun training schedule! What are your overall goals?

Well I was suppose to have my first photo shoot this weekend but I cancelled. The guy putting it together kept emailing and texting me asking for topless and nude pics. I thought it was pretty shady sounding so I backed out. I want to be respected and be appreciated for the body I've worked for not my ta tats.

But I was working hard for that because it was a swimsuit shoot.

But any ways now that I've vented about that. lol I'm just wanting to get in the best shape I've ever been in. I just love the fact that I'm in control of my body now. I can make it what I want and that's such a rush to me. I'm getting married in December in Jamaica and would love to be in great shape by then. Those pictures are going to be around for a long time might as well look my best. Of course theres always the helth aspect also.

Raina · 06-12-2008, 01:19 PM

Good call! That's not a reasonable request IMO unless that's what you want. When I did some modeling for pin up art I was the one who decided to go topless/nude. The artist is a dear friend, I love his work, I trusted him, and it was right for me. I'm not against that sort of thing but wtf....holy not appropriate at all when you're taking a photoshoot of your progress!

That's awesome! From what I see in your avi you already look great and I'm sure you're going to be an ultra beautiful bride. It always makes me smile to hear about other women being in control of their lives/health. I hope that your new training makes you sparkle even more.

WonderWoman · 06-12-2008, 01:20 PM

new log.. yippey

TheDiesel · 06-12-2008, 01:22 PM

Quote:

Originally Posted by Raina

I should have added in stats too....and a little introduction if you will since you're new. It's always nice to know more about the ladies who train here since the training logs wind up feeling like a big supportive family here.

Your diet looks good but do you know what the macros are? It seems really low in fat? It's exciting to come up with a new plan.

Sorry I added my stats.

Well I'm just starting to track my macros. Takes some getting use to. My friend Sylva's been on me about though. Any help with that would be great. Thanks Raina!

Raina · 06-12-2008, 01:29 PM

OMG you're a little itty bitty! Holy lean! Pics pics pics (with your top on lol).

TheDiesel · 06-12-2008, 01:42 PM

Quote:

Originally Posted by Raina

OMG you're a little itty bitty! Holy lean! Pics pics pics (with your top on lol).

LOL!! Here you go.

Raina · 06-12-2008, 01:52 PM

You look great!

Do you already have your wedding dress? Are you looking to lean down more, add a little more lean mass, or just feel active/sexy?

WonderWoman · 06-12-2008, 01:56 PM

modeling? sweet.. I would like to do a photoshoot.. some guy emailed me on myspace and then went out of town, OMG, lol

do I hear wedding bells?

TheDiesel · 06-12-2008, 01:57 PM

Quote:

Originally Posted by Raina

You look great!

Do you already have your wedding dress? Are you looking to lean down more, add a little more lean mass, or just feel active/sexy?

Thanks!

Yes I have my dress and it's backless so I want my back to be just killer! Arms and shoulders are good I wouldn't mind leaning out a bit more. Abs are a constant battle it seems like. And my biggest issue is my lower body. I want to put on a lot more muscle in my legs.

GTLifter · 06-12-2008, 01:59 PM

looking good already!

slimm26 · 06-12-2008, 05:03 PM

Quote:

Originally Posted by TheDiesel

LOL!! Here you go.

You look awesome already!!! Welcome! All of the ladies here are great and are great motivation! Since taking there advise I went down two more pant sizes!

I'm getting married in Jamaica too, but next year in August! I haven't found my dress yet! I want to look awesome for it! I want my body there!

Good luck!

Kabeetz · 06-12-2008, 05:05 PM

Looks like things ain't so bad in Kansas, Toto!

Haltered · 06-12-2008, 05:29 PM

It will be interesting to see how far you can take yourself! Congrats on the engagement, and VERY good call to cancel that photo shoot. Sounds like a creeper if I ever heard of one.

I would change the order of your routine a bit. If you want to grow (especially legs) put your main exercises (ME) first so that you can use as much weight as possible.

example:

Monday: Dips first, if you can do 5x5 or 3x8 @ BW then do it. If you can do more reps then strap some weight on your body. Then do the rest.
Tuesday: Squats first, a 5x5 would be good for starting volume if you want thicker legs. If it is easy them bump up 5 to 10 pounds next week. Then do the rest of your tuesday (if you even need it)
Wednesday: Bench, Incline, Military. Put the most important first. Then do the other isolation stuff.
Friday: Looks good, just put most important first so you can work it hard.
Saturday: Squats and DL first. I prefer to DL and then squat- personal preference.

If you put the main focus on the heavier compound lifts you will make progress faster than if you do isolation first. Just a suggestion for you to maximize your gym time!

You remind me of a girl I went to college with. Gymnast? We need a back shot too!

06-12-2008, 12:32 PM	#1 (permalink)
TheDiesel Gold Member Join Date: Jun 2008 Location: Kansas Posts: 183 Rep Power: 31469	Diesel's Training Log-work in progress Well here it is. Feel free to critique. Like I said before it's still in fine tuning. Hard for me to figure out what works for me. I do like splitting my legs into two days though. Currently: 5'6 125 lbs. around 12% bf Monday triceps 3 sets 10-15 rope pushdown 3 sets french curl bar or machine 6-10 3 sets reversed push down (palms facing) 8-10 biceps 3 sets barbell curl or cambered bar 8-12 3 sets preacher machine or db/barbell 8-12 2 sets hammer curl db or rope 10-15 Burnout w/ dips Tuesday Legs 4 sets leg ext 10-15reps 4 sets squat 6-10 reps 3 sets leg press 10-12 reps 4 sets leg curl 10-12reps 3 set db walking lunges Burnout w/ tabita squats (ouch) Wednesday shoulders 3 sets db press or front military 8-10 3 sets side laterals 10-12 3 sets rear lateral machine or db 10-12 6 sets shrugs behind the back for 3 sets and to the front for 3 chest 4 sets incline db or barbell 8-12 3 sets flat db or barbell 8-12 3 sets db fly or machine 12-12 reps Burnout 10 push ups resting 15 sec. in between till I can't go anymore Thursday- OFF Friday Back bent over row barbell or db 4 sets 8-12 front pulldown wide or narrow (switch it up) 3 sets 8-10 cable row 3 sets 6-10 pull ups 3 sets of 8-10 Saturday Cardio & Core and lots of it! Sunday Legs Bottom to Bottom Tabita Squats 20 reps, rest at bottom for 10 sec. (3 for minutes) Inner thighs 3 sets of 10 Outer thighs 3 sets of 10 Kick backs 3 sets of 10 laying leg curls w/ db deadlifts I start evey work out with a 1-2 miles run. And I do core on Mon., Wed., and Sat. Diet will be posted soon. Last edited by TheDiesel; 06-12-2008 at 01:18 PM.

06-12-2008, 12:57 PM	#2 (permalink)
Raina Rocket Surgeon Join Date: May 2006 Location: Minnesota Posts: 1,571 Rep Power: 170670	In! That looks like a fun training schedule! What are your overall goals? __________________ “Inward calm cannot be maintained unless physical strength is constantly and intelligently replenished.”

06-12-2008, 01:09 PM	#4 (permalink)
Raina Rocket Surgeon Join Date: May 2006 Location: Minnesota Posts: 1,571 Rep Power: 170670	I should have added in stats too....and a little introduction if you will since you're new. It's always nice to know more about the ladies who train here since the training logs wind up feeling like a big supportive family here. Your diet looks good but do you know what the macros are? It seems really low in fat? It's exciting to come up with a new plan. __________________ “Inward calm cannot be maintained unless physical strength is constantly and intelligently replenished.”

06-12-2008, 01:19 PM	#6 (permalink)
Raina Rocket Surgeon Join Date: May 2006 Location: Minnesota Posts: 1,571 Rep Power: 170670	Good call! That's not a reasonable request IMO unless that's what you want. When I did some modeling for pin up art I was the one who decided to go topless/nude. The artist is a dear friend, I love his work, I trusted him, and it was right for me. I'm not against that sort of thing but wtf....holy not appropriate at all when you're taking a photoshoot of your progress! That's awesome! From what I see in your avi you already look great and I'm sure you're going to be an ultra beautiful bride. It always makes me smile to hear about other women being in control of their lives/health. I hope that your new training makes you sparkle even more. __________________ “Inward calm cannot be maintained unless physical strength is constantly and intelligently replenished.”

06-12-2008, 01:29 PM	#9 (permalink)
Raina Rocket Surgeon Join Date: May 2006 Location: Minnesota Posts: 1,571 Rep Power: 170670	OMG you're a little itty bitty! Holy lean! Pics pics pics (with your top on lol). __________________ “Inward calm cannot be maintained unless physical strength is constantly and intelligently replenished.”

06-12-2008, 01:03 PM	#3 (permalink)
TheDiesel Gold Member Join Date: Jun 2008 Location: Kansas Posts: 183 Rep Power: 31469	Diet: Meal 1 7:00 am Protein shake coffee Meal 2 10:00 am oatmeal w/ fresh blueberries Meal 3 12:00 1 c. whole grain rice grilled chicken breast steamed veggies Meal 4 3:00 Protein bar (usually cliff bar) 5:30 Work out Meal 5 7:00 pm PWO Protein shake Meal 6 8:00 Salad with mixed greens grilled chicken or tuna tons of veggies cucumbers, green peppers, grapes, almonds, onion, banana peppers 2 T. fat free dressing Meal 7 10:00 Fat free cottage cheese w/ pepper

06-12-2008, 01:20 PM	#7 (permalink)
WonderWoman Fluffy and FULL Join Date: Feb 2008 Location: Jersey! Posts: 4,077 Rep Power: 470336	new log.. yippey

06-12-2008, 01:52 PM	#11 (permalink)
Raina Rocket Surgeon Join Date: May 2006 Location: Minnesota Posts: 1,571 Rep Power: 170670	You look great! Do you already have your wedding dress? Are you looking to lean down more, add a little more lean mass, or just feel active/sexy? __________________ “Inward calm cannot be maintained unless physical strength is constantly and intelligently replenished.”

06-12-2008, 01:56 PM	#12 (permalink)
WonderWoman Fluffy and FULL Join Date: Feb 2008 Location: Jersey! Posts: 4,077 Rep Power: 470336	modeling? sweet.. I would like to do a photoshoot.. some guy emailed me on myspace and then went out of town, OMG, lol do I hear wedding bells?

06-12-2008, 01:59 PM	#14 (permalink)
GTLifter www.prowriststraps.com Join Date: Feb 2007 Location: Which way to the beach? Posts: 2,624 Rep Power: 174264	looking good already!

06-12-2008, 05:05 PM	#16 (permalink)
Kabeetz Gold Member Join Date: Feb 2007 Location: N.Y. Posts: 6,746 Rep Power: 205118	Looks like things ain't so bad in Kansas, Toto! __________________ "All you can do is stand and, worst thing you can do is panic. Use it to your advantage, avoid insanity manage. To conquer... Every obstacle, make impossible possible. Even when winning's illogical, losing's still far from optional." - T.I. "No Matter What"

06-12-2008, 05:29 PM	#17 (permalink)
Haltered stuffin meself Join Date: May 2008 Posts: 106 Rep Power: 1879	It will be interesting to see how far you can take yourself! Congrats on the engagement, and VERY good call to cancel that photo shoot. Sounds like a creeper if I ever heard of one. I would change the order of your routine a bit. If you want to grow (especially legs) put your main exercises (ME) first so that you can use as much weight as possible. example: Monday: Dips first, if you can do 5x5 or 3x8 @ BW then do it. If you can do more reps then strap some weight on your body. Then do the rest. Tuesday: Squats first, a 5x5 would be good for starting volume if you want thicker legs. If it is easy them bump up 5 to 10 pounds next week. Then do the rest of your tuesday (if you even need it) Wednesday: Bench, Incline, Military. Put the most important first. Then do the other isolation stuff. Friday: Looks good, just put most important first so you can work it hard. Saturday: Squats and DL first. I prefer to DL and then squat- personal preference. If you put the main focus on the heavier compound lifts you will make progress faster than if you do isolation first. Just a suggestion for you to maximize your gym time! You remind me of a girl I went to college with. Gymnast? We need a back shot too!