pete's journal starting oct. 12, 06

Pfabrizi1 · 10-12-2006, 09:54 PM

Alrighty then, ill make it quick. I'm 15, 5'5' or so, and about 150 pounds. As of now I am cutting. I will try my best to keep things updated every day or so, and will put up diet, lifting, and anything else I feel is important. I began getting into weightlifing about a year ago, but have only gotten seriously into it and nutrition about maybe 6 months ago. I did a quick bulk even though my bf was a little higher than I'd like, but now its time to start getting lean. I've never really been lean in my life, but never really fat either. So now that I have some muscle I wanna really start showing it and possibly competing if everything goes well. Ok so to start I will put up some pictures of me, and starting monday I will post my workout, or maybe starting tomorrow, but I'll see. I'll start recording my diet tomorrow for sure. Too much talk, not enough action so here goes some pics, no pump or anything involved. Not much of a tan either....

Pfabrizi1 · 10-12-2006, 09:55 PM

some more pictures

JellyBeans · 10-12-2006, 11:02 PM

awesome! another journal! ill be following

Nice pics bro!

Pfabrizi1 · 10-13-2006, 05:18 PM

thanks Jelly.
ok so heres the foods from today so far, today is a bit of a cheat day since it's friday and I usually do a little extra cardio over the weekend. But what a way to start off my journal eh?
alright so this morning at about 7 I had a whole wheat waffle, w/ fat free milk and fish oil. Then at around 9:30 I had a whey shake, and then for lunch at 12 I had a 90% lean hamburger on a whole wheat bun with some carrots and celery on the side. When I got home at about 3 or 3:30 I had another 90% lean burger on whole wheat bun, with about a cup of corn. After I work out (which will be in an hour or so) I will have a whey shake with some BCAAs. For dinner (this is the main cheat part) I'm probably going to have a slice or two of plain pizza.
ugh how I hate cheating, but thats what my mom is getting us for dinner tonight so I'll have to have it. Thats about it. I'll try to post my workout later on.

- Pete

JellyBeans · 10-13-2006, 05:21 PM

Nice! I hope you get some PRs on your workout today ^^

Pfabrizi1 · 10-13-2006, 07:59 PM

Alrighty so heres the workout for today.
Chest and Biceps
(weight in poundsxreps)
Bench Press - 145x7, 145x7, 145x6
Barbell curls - 65x8, 65x7, 65x7
(normal width)
DB Bench Press
(lbs each)- 65x6, 65x6, 65x7
Close grip bb curls - 65x7, 65x6, 65x7
Incline Bench press- 120x7, 120x7, 120x7
DB preacher curls
(lbs ea.) 35x10, 35x8, 35x 10
DB incline Bench
(lbs ea.) 55x7, 55x6, 55x6

- workout was pretty good, everything was done really strict and today I felt pretty good. I just started using a workout belt in the beginning of the week and I really like it, it keeps my back straight and helps keep my form good. I also recently switched up my routine for this day and its been going great. I also decided to lower the weights by like 5 pounds and increase the reps on bench press, and bb curls.

Took some measurements earlier flexed w/ no pump
Arms - 14 3/4
Chest - 40 1/2
Legs - 22 1/2 (yeah not too great, i had knee problems for a year or so... no excuses tho)
Forearm - 11 1/2
Waist - 32 1/2

Yep thats me measurements. Im cutting for a little but it seems like everything is still getting bigger. my waist got a little smaller tho, so its going good i guess. I want to cut to about 135 or 140, Im at about 150 now. Hopefully I'll see some veins popping out soon. You can see them under the skin pretty well sometimes but nothing popping out. All in good time i suppose :th_icon_thumbup:

Pfabrizi1 · 10-14-2006, 10:25 PM

whats up everyone. So it's saturday and its been quite a day. Started off with a pretty bad thunderstorm that lasted for a few hours. They were holding this pet adoption thing at my high school, and my mom decided that we would adopt a cat. So we got a cat, and we spent the day getting it stuff, and making it comfortable at the house, and I completely lost track of time, so today I only ate like 4 meals or so. I felt like throwing up all day, but i still worked out tonight. I really pushed myself today during the workout, it was shoulders and tricep day so that always feels good. Here it is

(lbsxreps)
Clean&press - 85x7 85x6 85x6
DB Tricep extension 55x8 55x8 55x7
Standing Military press 85x8 85x7 85x8
Close Grip Bench press 105x6 105x6 105x5
1 arm lateral raises 15x10 15x10 15x10
Weighted dips 50x10 50x10 50x10
Lying rear delt raises 10x10 10x10 10x10
DB shrugs (lbs each) 75x8 75x8 75x8

* I've done some experimenting w/ my delts since they have some trouble growing and I've come to the conclusion that lateral raises and any other type of raises have to be done slowly, and with perfect form keeping the arm straight and raising and lowering slowly for higher reps. Since I started doing this my delts have been getting much better.
Just wanted to share that

Pfabrizi1 · 10-16-2006, 10:59 AM

Sup guys, I'm posting from school so i'll keep it short. Yesterday was an off day for working out. I ate 5 meals, so I'm back on track with the nutrition.
Meal 1- 1/2 Cup brown rice, fish oil, CEE (creatine) shake.
Meal 2- Chicken Soup (I was still not feeling good, so i had some soup), fish oil,
Meal 3- Chicken tenderloins, black beans, fish oil
Meal 4- Chicken tenderloins, half ear of corn
Meal 5- Steak w/ fat cut off, 1 oz sunflower seeds

Pfabrizi1 · 10-18-2006, 02:51 PM

Entry for October 16, 2006

Ok so I haven't updated in a while but here it goes.
On the 16th I posted what I ate on the 15th.
On monday I did not work out again because my father is visiting from New York (I haven't seen him for 3 months) so I took off from training for the day to spend some time with him.
Meals were almost same as always,
Meal 1: 7:30, brown rice, multi, fish oil
Meal 2: 10:00, Whey protein shake, sunflower seeds
Meal 3: 1:00, 3 Chicken tenderloins, carrots, celery
Meal 4: 4:00, 94% lean burger on whole wheat bread, fish oil
Meal 5: 7:00, Steak, small piece of whole wheat breat

Pfabrizi1 · 10-18-2006, 03:01 PM

Entry for October 17, 2006

This is all being posted on the 18th, since I didn't have time the past few days. Food, as usual on school days was pretty much the same.

Meal 1- 7:00, Bagel w/ cream cheese, multi, fish oil
Meal 2- 10:00, Whey shake, sunflower seeds
Meal 3- 1:00 , 3 chicken tenderloins, carrots.
Meal 4- 4:00, Chicken tenderloins, 1/2 corn
Meal 5- 7:15, Steak(again), a few small pieces of garlic bread
Workout-

(lbsxreps)
Clean&press - 90x6,90x6,90x6
DB Tricep extension - 55x8,55x8,55x9
Standing Military press - 90x6,90x7,90x6
Close Grip Bench press - 105x6,105x5,105x5
1 arm lateral raises - 15x10,15x10,15x10
Weighted dips - 75x10,75x10,75x10
Lying rear delt raises -10x10,10x10,10x10
DB shrugs (lbs each) -65x10,65x10,65x10

Today (the 18th) I'm going to do legs and back, I'll have it up a little later on or tomorrow.

Pfabrizi1 · 10-19-2006, 09:43 PM

Ok so today was a tough day in terms of workout. I did legs and back today. It's probably my favorite day because I have to work extremely hard because legs and back workouts are the most brutal for me. First, the food though.

7:00 A.M - Small waffle, multivitamin, fish oil
10:00 A.M- Whey shake, carrots
1:00 P.M - Chicken breast, 1 oz sunflower seeds
3:30 P.M. - Whole wheat pasta
5:30 P.M - ribs (beef), fatty ends cut off, 1 cup corn
6:15 - CEE (creatine ethyl ester),
8:30 P.M.(now) - whey shake

Not bad i suppose. If anyone has suggestions on my diet feel free to tell me, i would appreciate it.

Heres the workout

Squats - 105x20, ATG 105x12, ATG 105x12
Wide grip pulldowns - 130x8,130x8, 130x6
Leg extensions - 140x8,140x8,140x8
Pulldowns (palms in)- 130x8,130x8,130x8
Leg curls- 80x8,80x7,80x6
Deadlifts - 205x3,205x3
Standing calf raises - 105x10,105x10

* Had to cut it a bit short, cut out barbell rows and lunges

And again, if you have any comments/suggestions/criticism, feel free. I appreciate any input.

Pfabrizi1 · 10-28-2006, 04:12 PM

Ok so I haven't updated for a while, had a busy week. I worked out and everything but didn't have much time to record it. I now realize how great cottage cheese is, and I love the taste of it.
Today I will be doing legs and back and I will post that up later. I also have some new photos up in the post your pictures section if you wanna check them out.

I am thinking of changing my split to this

Chest/tri
Back/bi
Shoulder/legs
Since I do each 2x a week or so for each day, I am hoping that will stop muscles from being worked on days they shouldn't be worked on (bicpes worked on back/legs day, tris on chest/bi day etc).

Is it a good idea?

Pfabrizi1 · 10-28-2006, 08:58 PM

Heres the workout for the day

I need a squat rack so I can do squats heavier than I can clean and put over my head

I got 500 dollars recently though so maybe I can buy one.
Squats - 120x12,120x12,120x12
Wide Grip Pulldowns-120x8,130x7,130x8
Leg Curls - 75x8,75x8,75x8
Bent Rows (BB)-85x8,85x8,85x8
Leg Extensions-140x9,140x9,140x10
Deadlifts-205x5,205x3

Great workout today, pushed past some PRs with the number of reps, and I was able to clean 120 for the squats. I was very happy that I got 5 reps on the Deadlifts thats a new PR for me in terms of reps!

If any of you know a good place to get power racks or squat racks I would appreciate it if you could tell me.

JellyBeans · 10-28-2006, 09:03 PM

Nice job on the PRs man!

Try checking the newspaper for power racks or squat racks. They got cheap ones from people who bought them then failed

pete's journal starting oct. 12, 06

Have you started a new routine? post your workouts here. This is a great way to stay motivated and have others help you out on your path to reaching your goal

pete's journal starting oct. 12, 06