Coneytt Journal

[coneytt]

After a cheating weekend I weighed myself and I was 320. It sucked after seeing 313 on the scale.


I had a quick WO today,

Chest
incline          135           10/10/10
fl bench        185           10/9/8
Cable cross    60            10/10/6

Tris             
Skullz            75            10/10/10
Tricep psdwn  165           10/10/10

All within 30 minutes (had an interview for a new position at my job) I guess something isa better than nothing.

Will hit the treadmill after work for 30 minutes/ or on my break.

Tomorrow is back day (Yippeeeeee)

Much luv yall!    

[coneytt]

Oh yeah some other trash i forgot to add..


My workout is usally like this.

Mon   Chest tris/ 30-45 min cardio
Tue   Back Bis/  30-45 min cardio
Wed  Shldr legs/ 20-30 min cardio
Thur  Chest tris/ 30-45 min cardio
Fri     Back Bis/  30-45 min cardio
Sat   Shldr legs/ 20-30 min cardio
Sun  Off

Chest
BB flat bench 6/6/6/6
In BB Becnh   6/6/6/6
Pullovers       10/10/10
Cable Crs      6/6/6/6

Tris
Skullz          10/10/10/10
Kick backs    10/10/10/10
Pressdowns  10/10/10

Back
Bent leg deads       6/6/6/6
Bent rows (1arm)   10/10/10
Wide grip pulldown  10/10/10/10
close grip pulldown  10/10/10/10
Seated rows          10/10/10/(last heavy 10 ss with a light till failure)

Bis
Preacher curls                 6/6/6
alt curls (seated inclined)  6/6/6
Concentrations                6/6/6

Shoulders
Seated front Smith Press   10/10/10/10
BB upright rows                10/10/10
BB Shrugs                        12/12/12
Alt front raises ss alt side raises   10/10/10/10 (sometimes with cables)
Rvrs peck deck on machine          10/10/10/10

Legs
Squats                   6/6/6
Deads bent leg        6/6/6
leg press                6/6/6
Seated calf raises    6/6/6


I consume 2000 cal a day.

Light meal for breakfast (chicken breast on wheat with mustard)
Light lunch bf workout   (muscle milk shake)
after workout               (muscle milk/ creatine)
Dinner                         (steak/samon/chicken and a veggie)
post dinner                  (maple nutrigrain bar with banna)

none of my meals exceed 500 cal but dinner.

I drink tons of water and have yet to start a thermogenic.. not sure which one is a better on. I guess im trying to see what my body will do on its own. (But I accept suggestions).

I know some may think my routine is over training but I have used this one previously and it worked really well, so stick with what I know.

[p.s.]

In all honesty you may want to increase that leg workouts as it's pretty small compaired to back or chest, and legs can also take more reps so on at least a couple of exercises I would up the reps to 12. Now as for that diet of yours......I suggest that you eat that banana and nutri-grain bar post workout, and increase your feeding frequency using protein either as solid food or as shakes. IMO you need a minimum of 6 small protein meals per day to both allow for BF loss as well as muscle gain.

[coneytt]

I feel u P.S.

The only reason my leg workout is so blah, is because I sneez and my legs grow. So I figured I'd do the basics and after I drop weight I'll hit them hard and become more symetrical.

Also I agree with the food comment, and this diet thing is still kinda new.

[coneytt]

Yesterday was weir, my back workout was as above but I was shakey.

Also I didn't get cardio nor deadlifts in. My time has been retrained due to school and work. I only get maybe 45 minutes in in a packed college gym. So I see all these rats having conversations on the benchs and machines and exercising area and water fountain, their F---king everywhere.

okay i'm off my excuses soap box, I may not get everything in, but I do hit it hard. My diet yesterday agin left me starving late last night so I had a peanutbutter sandwich on wheat.

Cherios @ 0630
low fat yogurt and banna @0930
Muscle milk shake w/ water @ 1235 (pre workout)
Shake @ 1530 post work out
steak (palm size) brocolli (two palm sizes) @ 1830
grain bar and banna @ 2045
Peanut butter sanwhich @1030


I guess im eating but not filling foods........ I don't know, I have the enerygy, but am starving. 

Also no onre replied about the fat burnner recomendation.

Be safe
Holla

[Jack Tragic]

Yesterday was weir, my back workout was as above but I was shakey.

Also I didn't get cardio nor deadlifts in. My time has been retrained due to school and work. I only get maybe 45 minutes in in a packed college gym. So I see all these rats having conversations on the benchs and machines and exercising area and water fountain, their F---king everywhere.

okay i'm off my excuses soap box, I may not get everything in, but I do hit it hard. My diet yesterday agin left me starving late last night so I had a peanutbutter sandwich on wheat.

Cherios @ 0630
low fat yogurt and banna @0930
Muscle milk shake w/ water @ 1235 (pre workout)
Shake @ 1530 post work out
steak (palm size) brocolli (two palm sizes) @ 1830
grain bar and banna @ 2045
Peanut butter sanwhich @1030


I guess im eating but not filling foods........ I don't know, I have the enerygy, but am starving. 

Also no onre replied about the fat burnner recomendation.

Be safe
Holla

             Well C. There's a few OTC on the market that aren't too bad.
                    HydroxyCut-Advanced (MuscleTech), Xenadrine "Hard core" (Cytodyne), Diet Boost (Optimum Nutrition). Usually anything containing a good amount of caffeine, green tea extract, Ma Huang (add an asprin or two) will do. There are some places in the States that still sell products containing Ephedra (which is of course even better). And then there's that "other" choice...   *Try to include a "good" amount of fatty acids in your daily supps program, if your not already... (my personal choice has always been CLA), combined w/ low carbs/high protien and water and the "goo" melts away...    Jack.

      * Eat a "protien only" meal an hour or two before bed and you'll make it through the nite fine...(carbs digest quickly)

[p.s.]

I agree with Jack, and I just wanted to say that if those little gym rats are in the way ask 'em if they're using that piece of equipment and whether they are or not just tell 'em you're working in so move!

[coneytt]

Thanks guys...
 
Hey Jack, what other stuff      

Thanks for the response guys.


okay,

V-Day

Shoulder leg day, I did everything in the above routine kinda heavy too.

I ate:

Yogurt banna @1030
Shake/ creatine @ 1215
subway turkey on wheat w/ pickles & banna peppers @1530
Half of some taco rap in red sauce my wife made w/ brown rice @1930
Nutrigrain bar @ 2100
Chicken breast @ 2300

Decent day yersterday, i had a long work day where normally i'm patroling in my squad, but yesterday I was on foot. So I couldn't get in the second shake when I wanted too. I knew I was eating a chicken breast when I got home and thats my reason for not shake'n it up instead of the nutrigran bar. Also the bar is my sugar fix. 

Gotta roll

Holla

[Jack Tragic]

Conney yer doin' great man! Keep it up!!! OooooooooooooRaaaaaaah!!

[coneytt]

Thanks jack,

I have been hurt the last five days, so kinda been playin it light.. I ate a couple cookies during this depress stage.. 

But I'll be back wednesday.

Oh yeah, you asked where I workout at, usually I'm at Marquette University or UWM. (I work at one and is a student at the other).

Holla back, maybe we can meet at a Cardinal Fitness. My soon to be off work days will be sunday, monday, tuesday, so those would be the prefered days.

Lata bro.

[p.s.]

Thanks guys...
 
Hey Jack, what other stuff      

Thanks for the response guys.


okay,

V-Day

Shoulder leg day, I did everything in the above routine kinda heavy too.

I ate:

Yogurt banna @1030
Shake/ creatine @ 1215
subway turkey on wheat w/ pickles & banna peppers @1530
Half of some taco rap in red sauce my wife made w/ brown rice @1930
Nutrigrain bar @ 2100
Chicken breast @ 2300

Decent day yersterday, i had a long work day where normally i'm patroling in my squad, but yesterday I was on foot. So I couldn't get in the second shake when I wanted too. I knew I was eating a chicken breast when I got home and thats my reason for not shake'n it up instead of the nutrigran bar. Also the bar is my sugar fix. 

Gotta roll

Holla

So you're stuck on foot patrol you poor baby! I sugest that you keep some packets of protein powder on you so that you can fall back on that if need be, as I'm sure that you can always find water and a disposable cup on your "rounds", or go with a protein bar or two not a nutrigrain bar!

Anyway keep up the great work!

[coneytt]

Thanks guys!!!!!!!


On Tuesday I got back in there, my chest felt good, but I felt alittle weak still.

I hit back, completing every exercise above, but at lower weight.
Felt kinda winded but over all okay during the workout.

After the work out I felt like crap, my ribs had that tingle, as though it was gonna start back hurting in a few days. So I took the meds set out Wednesday and got my azz back in there today, WITH FULL FORCE.....

Chest day today boyzzzzz.....


Same routine as above, full of energy and feelling great.

I have maintained an okay diet small meals throughout the day keeping protein high and eliminating sodas and chips etc out of it.

I am still trying to work on the fast food, I don't eat it alot, but maybe once every three or four days. Usually it's a chicken sandwich from BK, or chinesse cashew chicken with mixed veggies. Not too bad right, but still not the greatest. I still see pounds droping as I have lost another 3 pounds and thats before taking a crapp  ...

Oh yeah, today I started a fat burnner, Xenadrine +40. It's the hardcore stuff, just suppose to increase my metabolism. I don't feel shakey or extra hype, but I do feel a bit of a boost in energy.

Tell me what yall think, 'ill attach a link about the stuff below

http://bodybuilding.com/store/cyt/40.html

I thought it was funny, give me a break! 

Well I'll be seein ya..

Peace

[Jack Tragic]

Thanks jack,

I have been hurt the last five days, so kinda been playin it light.. I ate a couple cookies during this depress stage.. 

But I'll be back wednesday.

Oh yeah, you asked where I workout at, usually I'm at Marquette University or UWM. (I work at one and is a student at the other).

Holla back, maybe we can meet at a Cardinal Fitness. My soon to be off work days will be sunday, monday, tuesday, so those would be the prefered days.

Lata bro.

Small world bro. Both places you've mentioned have very good weight-room facilities! At Which Cardinal Fittness do you hang? Ever been to the "Brickyard" gym on S. KK Ave? Hardcore galore...reminds me of Golds gym circa "the days of Arnold"...old and tattered equipment but you always leave with a great workout and feeling of "indestructability" and accomplisment. The owner is a comp. BB'er (local) with quite a history as for the gym as well! I can arrange one or two of those days that you mentioned. That would be cool dude! Hook up, lift and throw sh@t around, have a good time, take some pics and post 'em in the forum!! LMK. Shoot a pm if need be...   Jack.

[Jack Tragic]

In all honesty you may want to increase that leg workouts as it's pretty small compaired to back or chest, and legs can also take more reps so on at least a couple of exercises I would up the reps to 12. Now as for that diet of yours......I suggest that you eat that banana and nutri-grain bar post workout, and increase your feeding frequency using protein either as solid food or as shakes. IMO you need a minimum of 6 small protein meals per day to both allow for BF loss as well as muscle gain.

I agree Coney. For quads I would go up to at least 10 total sets and increase your calf work to at least 6 total sets as well. You're a pretty big guy and can handle this easily. We're kind of working a little blind here...if you can, post a few pics (current) we can perhaps help you a little more. Also...what are your goals bro (basic shape-up, get ready for a comp...? )    it's ALL good brother!    Jack  T.

[p.s.]

Coney you'll  be ok eating a bit of junk every 4-5 days as this will stop your metabolism from adapting to the diet, so in all honesty you're on the right track. However I will caution you that what I say here does not give you a green light to power eat crap all day, but one BK chicken sandwich every 5th day will do you more good than harm.