spartan09’s BodyBlog

Long term:

• Deadline - April 1, 1010
• Weight - 162 lb cut (off creatine)
• Flat DB bench - 40 lb for reps
• Seated row - 100 lb for reps
• Squats - 155 lb for reps

Short term:

• Deadline - January 2, 2010
• Weight - 158 lbs (on creatine and Glycergrow)

From now on I am going to try to write at least once a week!

Last week was not a good one for me. On both Wed and Fri I felt relatively weak while working out and even left before I was done on Friday because I was feeling lightheaded. I concluded that this was because I was working out earlier in the day than usual. I normally work out sometime between lunch and dinner but last week I did between breakfast and lunch. To make things worse, I got a bad cold over the weekend and therefore skipped my workout on Sunday.

So today (Wed) was my first day working out since last Fri.  I didn’t have high hopes because my cold is still lingering, but it was a productive workout.  I took 1 1/2 scoops Glycergrow and 4 Green Bulge capsules pre workout (no Jack3d) and a scoop of Dymatize post.  My weight was at 153.3 at the end of my workout.  I meant to take another half scoop of Glycergrow after the workout but forgot because I was in such a hurry to get to work.

In my last entry I said that I was thinking about trying a split body routine, but after reading a thread in the Workout section of the forums I have decided that doing a full body 3 day split is probably more effective.

My diet hasn’t been the greatest, but it’s not too bad. Lately I have been trying to eat more complex carbs from oatmeal, cereal, wheat bread, etc and am cutting back on simple carbs. I need to find a way to get more protein in my diet other than from shakes.  My hydration could use some improvement . . . I tend to not wanna drink too much water when I know I’m gonna have to be out for a while (i.e. work) because I don’t wanna be constantly having to use the restroom. But since I am on Glycergrow I am gonna have to make water a priority.

It’s been 7 months since my last post! Since then I’ve graduated from Michigan State and I quit working out around then (June) because I moved back home and couldn’t afford a membership. Also I was working at a day camp 5 days a week.

I finally got a membership to Powerhouse about 4 weeks ago! Initially there was a noticeable difference in my strength compared to when I had last worked out, but this was to be expected. 4 weeks in and my strength is almost back to where it was when I quit working out!

I am working out 3 days per week and do full body workouts each time. I am thinking about trying a split workout next week. Maybe day 1 back/shoulders, day 2 chest/arms, and day 3 legs/abs.  As of now I do 3-4 sets per body part per day and am lifting in the 10-12 rep range. I will switch to 8-10 next week.

I have been supplementing with Elite whey, Allmax creatine on off days, Green Bulge on workout days, Jack3d (last 4 workouts), and just started Glycergrow today.  The Glycergrow was great! My muscles looked fuller than ever while I was working out. I also noticed that I wasn’t nearly as tired as usual toward the end of my workout….felt like I could lift all day! I took 1 1/2 scoop about a hour before I went to the gym.

My goal is to put on as much muscle as I can. I would like to have more defined abs as well, ideally by spring time!

I’ve been keeping up with my workouts but my diet still needs work. I tend to eat too many foods that are high in sodium and/or fat. I’m slowly getting better though.

So I’ve been on green magnitude for about 3 weeks now. I’ve noticed that right after I take it I have to go pee a lot for the next couple of hours. Not sure if this is normal but at least I know I’m well hydrated! My strength has increased in my chest and shoulders, but I seem to be stuck with my back and biceps. The triceps are coming along alright. I’ve started to use close grip BB press to work the tri’s and I like it so far. I’ve also been using dumbbells more frequently for my chest. I definitely feel it more with the DB’s than the BB.

I just ordered some CL Golden Finish from WheyCheap. I’m gonna start taking this post workout instead of ON Whey. We’ll see if it makes a difference!

So my plan for the next few weeks is to continue working out my full body 3 days/week. The last couple of weeks I have paid more attention to my ab work and plan on continuing to do so. I’m going to mix up my bicep lifts a little more in hopes of seeing more strength/size improvement. I think I need to go a little heavier with my back lifts too because lately I’ve been in the 10-12 rep range, so I plan on changing it to more like 8-10.

Current supplements:
ON Whey Strawberry
ON Opti Women
CL Green Magnitude
CytoSport MuscleMilk (before bed only)

I completely slacked by not writing at the end of my winter break! Anyways I have been back at school for 2 1/2 weeks now. I couldn’t work out the first few days back because I didn’t renew my membership but that’s taken care of now.

I decided that I didn’t like the "mass-gaining" program I was on during my break. It involved 3 workouts per week with each workout focused on two body parts. I believe that if I am only going to be working out 3 days/week, I need to do total body each day.

So from now on for each workout I will do 4 sets for chest, 4-6 sets for legs, 4 sets for back, 3 sets for shoulders, 3 for biceps, 3 for tri’s, and 3 for abs.

My diet has been really off lately! It’s hard to eat clean when you are a full-time student who often doesn’t feel like cooking, but I do my best to at least stick to low-fat foods and lots of whole grains.

Tomorrow I will begin taking Green MAG (very excited)! Hopefully I will see some results from this since I didn’t notice any from taking Allmax creatine mono.

That’s all! I will write again in a couple of weeks.

I am officially halfway through my 4-wk winter break from school!

I have been working out at Bally’s three days a week and two Wednesdays ago started using a workout program that I got from an article on bb.com. The article is called 4 Weeks to Monster Mass (or something like that!) and consists of working out three days per week with two major body parts per day. About 12 sets are done per body part per week.

I weighed myself yesterday and was 156.4 lbs. Hopefully this is from muscle and not fat! I definitely strayed from my mostly clean diet on Christmas and this weekend. I had alcohol a few times and ate pizza, macaroni, cake, and some other cheat foods!

Remember my goal is to get to 157 lbs by the end of break, which means I have two more weeks to reach this goal. I can definitely do it!

Oh yeah, I am no longer using Pro Complex as my main protein supp because I ran out. I just received a tub of ON Whey double rich chocolate. So I take that in the mornings and post workout and I take muscle milk every night before bed.

My 4-wk winter break from college started this past friday. Now that I’m back home I will be working out at Bally’s.

Today was my first day at Bally’s and I am excited! They have a lot of good equipment that I look forward to using. This week I am cycling off my creatine and i plan on starting again next Monday. I forgot to weigh myself before I worked out, but when I go back on Wednesday I will see what my weight is on their scale. I plan on being at about 157 lb by 2009.

Will write again in two weeks!

I know I wasn’t gonna write again until the end of the semester (2 weeks), but I just weighed myself before my workout today and I was 156.5 lbs! This was on the same scale that I used in my October post, which means I’ve gained over 2 lbs since then. In yesterday’s blog I said I weighed 155 but that was with a different scale. Just wanted to clear that up!

I’m not so sure about reaching my goal of 158 lbs by the end of the semester, but I am gonna work really hard these last couple of weeks and see how close I can get.

I’ve been doing what I said I would in my last blog still. I’ve been trying to focus on eating more though. I also started to take AllMax Creatine about 3 weeks ago. I take about 5 grams everyday. On workout days i take it in my postworkout  shake and on off days I take it first thing in the morning. I can’t really tell if there are any improvements yet, but maybe because my muscles aren’t fully saturated yet. Hopefully I do respond to this stuff!

I weighed myself yesterday (with shoes) and am a lil over 155lbs. I guess that is decent progress since it is about a pound heavier than what I was about a month ago. I’m getting stronger on most of my lifts, which is encouraging, but honestly I don’t feel that I look much different. I guess I have to be patient.

I don’t have time to say much else (exam in the morning!). I will post again once the semester is over in two weeks!

Ok so I haven’t worked out at Fitness USA in over 3 weeks now. They don’t have enough equipment for me. Anyway for a minute I was using free passes to workout at Powerhouse but now I am working out at the on campus intramural building, which by the way is state of the art.

I am no longer doing the one set of 10 exercises to failure. Instead I am working out on Thursdays, Saturdays, and Mondays. Each workout I choose one exercise for each major muscle group: quads, hams, chest, shoulders, biceps, triceps, back, abs, and calves. Biceps, triceps, and calves are only done on Thursdays and Mondays and I do 3 sets for each. The other groups I do 2 sets each.

So today I weighed myself and I am almost 154 lb with shoes and workout clothes! This surprised me because about 10 days ago I was only 149 lb (on the same scale!). I’m a lil worried cuz I feel it is impossible that I coulda gained 5 lb of muscle. Either some of it is fat or the scale isn’t calibrated correctly.

I recently started taking ON Whey before breakfast and right after I workout. Before i was just taking it post workout and randomly during the day. I take two scoops of Up Your MASS with milk on some off days, but I haven’t been very consistent with it.

Anyways when looking at myself in the mirror I see a significant change in the size of my arms compared to when the semester started! My shoulders appear to be a lil more defined too. My new goal is to reach 158 lb before the semester is over. Now that I have my Bridge card (hey, I’m a college student) it will be easier for me to eat healthy all throughout the day.

I’m gonna try to write a blog entry every 2 or 3 weeks. So, until then!