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Titan
03-26-2002, 11:46 AM
I am going to keep track of my progress... online now for convienance sake, and also so i may get feedback from people who know what they are doing.

I just turned 16 years old.

I started about 2 months ago.
Arms:13" Thighs:22.5"
Forearms:11.5" Calfs:15.25"
Chest:39" Waist: 30"
Neck: 16.25"

Weight: 153.5 lbs Bf: ~10.5%

Goals by June 30 2002:
Bench 200x6
DL 255x6
Full Squat 255x6

[quote}Day 1 - chest/abs
Day 2 - Back/calves
Day 3 - off or light cardio(fast walk 30 min)
Day 4 - Shoulders/arms
Day 5 - Legs
Day 6 - off/stretch for 30 min
Day 7 - off, light cardio, or start cycle again(chest)[/quote]

Diet
I am attempting to get protein every 2.5 hours.
Weekdays:
7:15-1/2 cup oatmeal, 1 egg, peanut butter, whey
10:30- 3 hardboiled eggs w/ some form of carb
12:30- tuna w/ salsa, 1 slice bread, apple
3:30- whey protein shake, w/ complex carb
5:00- (pre-workout) Cottage cheese
7:30- Dinner (Post-Workout)( i have little control over this) usually some chicken w/ some form of carb)
9:45- Cottage cheese, green tea

Any at any point in this journal is appreciated. Im here to learn.

ericg
03-26-2002, 12:00 PM
whats with the gang symbol man??!! lol Oh nice hair by the way!!

Good luck man!!

Titan
03-26-2002, 12:50 PM
lol its not a gang symbol, if you get someone to look at that "ok" symbol below yoru waist you get to punch them... i thought everyone knew that :)

ericg
03-26-2002, 01:31 PM
ya i knew that dude, just thought i would poke some fun at ya.

Titan
03-26-2002, 09:43 PM
THis week is all messed up because im goin snowboarding friday-sunday. I have to lift tuesday-friday to get all my stuff done.


Tuesday- Chest Abs
DB Incline press- 50x8 55x8,7
BB Flat Bench-175x7,6 7 w/ forced
Dips- +15x 11,7
Hanging knee raise- +30x12,14
Machine Crunches-95x12,11

lifts were weaker than usual. Last week i did BB first, and was able to do 180 for 8 reps twice, this week i did db first and was able to do 5 lbs more on that, but my bb was much weaker. Go figure. Next week i am going to stick with flat bb bench first. Any comments?

Diet
830-1/2 cup oatmean 1 egg ~20g whey
1050-meatloaf, brown rice, green beans
330-Peanut butter,yorgurt, orange
440-(preworkout)1 cup cottage cheese, Peanuts
725-(postworkout)75g dextrose, ~8-10 egg whites, 1 whole
945- protein shake w/ ~40 g protein w/ ff sf pudding

Titan
03-27-2002, 09:50 PM
Wednesday - Back/Biceps
Deadlifts- 220x7 225x7 235x7
Db Rows- 70x7,7,6
Close Grip Pulldowns- 160x5,6,6
Straight BB Curl- 70x7 75x7 80x7
Hammer Curls- 35x5

Great Workout! I worked out with Short N Buff, and PodiumKreatin
DL went up 10 lbs, and i believe i could have done another 10-15 lbs on top of that, oh well. Complete failure on hammer curls, couldnt do the extra set i was planning on doing.
Ace workout:thumbup: :thumbup:

Diet
930- 1/2 cup oatmeal, egg, ~20 g whey
1130- brown rice, tuna (pre workout)
200- 75g dextrose, ~35 g whey, ~7.5 g creatine (post workout)
300- protein bar
530- steak, 1/2 bellpepper, onion, brown rice
750- 1.5 cups ff cottage cheese, yorgurt, apple

Went to bed at 850 because i am extremely tired. :bow: :zipit: :bow: :zipit: :bow:

Titan
03-28-2002, 08:54 PM
Thursday-Legs
Squat- 165x20
Horrible, the weight was too light, but because of no rest from back day, my lower back and romboids were screaming during this. I need a weight belt, and a uninterupted schedule.
Leg Press- 310x10,8,7
Leg Curl- 100x9 110x8
Standing calf raise- 110x10,9
Seated calf raise- 95x13x2

Bad set of breathing squats screwed me up. SHould have had a rest after back day. Take what i can get.

Diet
830- 1/2 cup oatmeal, egg, ~20g whey
1030- 6 egg whites, 2 whole, 2 slices bread w/ PB
130- tuna w/ brown rice
400- tuna w/ brown rice (Pre)
700-75g dextrose ~40 g whey 7.5 g creatine
930- turkey w/ whatever i can find :)

I am going snowboarding tomorrow- and will be back sunday. I am going to do delts/tris tomorrow, but wont have time to post. I will do it when i get back. Later

Titan
03-31-2002, 09:19 PM
Friday-Shoulders/Triceps
Overhead DB Press-40x7 35x7,6
Upright rows-70x7,6,5
Skull Crushers-65x9 80x7 80x8 absolute failure
Vbar Pully Pressdown-90x9 100x7

I went snowboarding right after this, and ate alot the entire weekend.
Saturday i did 20 minutes on the stairmaster on very high intensity intervals.

I also began reading NHE, should be done by tomorrow :D

MonStar1023
03-31-2002, 09:46 PM
Nice journal man, didnt realize how young you really are! Its all good. Good luck with gaining some weight bro. Keep up the good journal.

:thumbup::thumbup:

Titan
03-31-2002, 09:59 PM
TURNED 16 YESTERDAY!!!!!!!
WOOHOO!
:clap: :clap: :clap:

rookiebldr
03-31-2002, 10:21 PM
Happy Belated birthday. Keep up the good work.

Titan
04-01-2002, 08:21 PM
Monday- Chest
I was at my friends today, so i didnt have access to alot of equipment, but still got a pretty good workout.

BB Flat Bench Press- 165x6 185x5,6 175x7
BB Incline Bench Press- 135x6 165x3 145x8,6

Good good pump, and increased flat press 5 lbs.

Diet
Starting the carb depletion phase of NHE. THat means fewer than 20 grams of carbs for the next 7 days:eek:

830- 5 eggs
1115- 2 tb PB ~4 carb
130- Tuna w/ 1 Tb Olive Oil ~2 oz cheese ~1 carb (pre workout)
340- Pork 3 oz cheese ~5 g carb (post workout) there was this taryaki (sp?:D) sauce, which i had to remove.
450- 3 oz cheese ~1 carb
645- 1.5 turkey breasts w/ tomato & onion. 5 asparagus. <10 carbs.
910- tuna w/ 1 Tb olive oil, 2 cups green tea
All good on carb consumption.

Not bad day, feeling no affect of the low carbs.

Titan
04-02-2002, 10:25 PM
Tuesday- Back/Biceps
Deadlift- 245x3,6 235x6,5
Pullups-9,5
DB row- 70x6,5
BB curl- 75x6,5,5
Hammer curls- 35x5,4.5

Was dead after the deadlift. Back and forearms were exausted. The low carbs arent helping either. Deadlift went up though, so its all good.

Diet
700-1.25 cups ff cottage cheese, 1 tb olive oil ~10 carbs
1035- 5 eggs
1250- Tuna w/ 1 Tb olive oil
420-1 chicken breast, w/ 3 oz ff cheese, 1 tb olive oil ~3-4 carbs
730- meatloaf 2 asparagus <10 carbs
930- tuna w/ 1 tb olive oil

Not bad, starting to feel the affects of the very low carbs.
I have to get rid of all the fat free stuff, before i can start eating the stuff with fat. So i am supplimenting with olive oil to make up for it. I may be taking in too little fat though. Protein is good i belive.

Titan
04-03-2002, 09:23 PM
Wednesday- Rest
Diet
705-5 eggs cooked w/ olive oil
1030-1 cup cottage cheese w/ 1 Tb olive oil ~8g carbs
100-tuna w/ 1 tb olive oil, 1 egg
515- Lots-o meatloaf:D 3 asparagus <10 g carbs
900- 1 serving tofu, 1 Tb Peanut Butter ~3 carbs

PRetty sore today

heathj
04-03-2002, 09:48 PM
How does 1 tbsp of peanut butter only have 3g carbs?

MonStar1023
04-03-2002, 10:02 PM
heathj-
What do you mean how does it? It just does bro. Two tbsp. of peanut butter is 7g carbs and like 2g fiber.

:D:D

Titan-
Are you doing NHE man?

heathj
04-03-2002, 10:09 PM
So then wouldn't one have 3.5g carbs? ;) Just thought it had more...nevermind :p

Titan
04-04-2002, 08:08 AM
heathj- My peanut butter has for 2 Tb serving- 6 carb, 2 fiber.
Which make 1 Tb have only 2 actual carbs. Along with the tofu, that makes for a grand total of... ~3 carbs. :D

Monstar- Im doin NHE, just starting. I am currently in the 3rd day of the carb depletion, and am trying to stay under 20 g carbs daily. Yup, would like to talk to you about NHE sometime.

MonStar1023
04-04-2002, 08:10 AM
Titan-
Start asking questions man I am all open to discussions. You can check out my journal too bro I have been on and off NHE for about 4-5 months now.

:cool::cool:

... Carb depletion is a b*tch.

Titan
04-04-2002, 08:14 AM
Would you mind critiqueing my journal periodically? I would really enjoy the guidance. That goes for anyone, you got something to say... say it.
Specific questions:

How does my diet look?
Is my lifting appropriate to NHE?
I am looking to make muscle gains on NHE, is this going to be possible?
When should i carb load? I lift M,T, Rest, Th, Fri, Rest,Rest
Any thoughts you would like to pass on regarding NHE, or anything else?
Thx

ps...
How much fat should i be taking in daily? Faigan doesnt adress this

MonStar1023
04-04-2002, 08:20 AM
How does my diet look?

Looks good man, just keep your damn carbs down! Thats important bro, thats is key in the diet.

Is my lifting appropriate to NHE?

Any kind of low-volume training is appropriate man. I would say 3-4 days per week and not a lot of sets per bodypart. Another thing that I feel works best is carbing up postworkout, like 2-3 hours afterwards.

I am looking to make muscle gains on NHE, is this going to be possible?

Yeah its possible, just keep your calories up! Portions high even though not high in carbs. Refeed meal(s) should be a sh*tload of calories spread throughout 3-4 BIG meals. Tons and tons and tons of carbs. I would say around 500+ grams if youre looking for optimal muscle gains.

When should i carb load? I lift M,T, Rest, Th, Fri, Rest,Rest

Same split as mine dude. I would carbup Tues and Fri one week, and the following week Mon and Thu. This way your body wont get used to it, youre still carbing up twice a week, and your not carbing up after the same old workouts.

Any thoughts you would like to pass on regarding NHE, or anything else?

I would recommend a fat-burner like an ECA or NYC stack. I would also recommend some carbup supplements. Like creatine and glutamine peptides or some ALA. Like a half or even full gram of ALA.

:cool::cool:

Titan
04-04-2002, 09:18 PM
Thursday- Legs/Abs
Squat- 185x9,9,8 Ass to the floor
Leg Press- 320x6,6,6
Leg Curl-110x9,8,5
Standing Calf Raise- 110x12,11
Seated Calf Raise- 100x14,12
Abdominal Crunch Machine- 105x11,8
105 w/ negs 8


Diet
700-6 eggs
1030-1 cup cottage cheese w/ olive oil, 1 egg ~8 g carbs
1255- tuna w/ olive oil
430-3 eggs
715- lots of beef, cooked in olive oil, ~ 2 cups broccoli ~6 g carbs
I will eat something before i go to bed, around 930.

Damn was i tired at the gym today. I was fine all day, but as soon as i started lifting i was dead. Must be the lack of carbs, oh well, sacrifices must be made. Just a few more days untill i get on the real NHE diet, not this pre diet ****. :D

How much fat should i be eating on NHE?

MonStar1023
04-04-2002, 10:42 PM
Damn man a*s to the floor squats!? I go 90 degrees and thats enough degrees for me. Haha. Killing my lower body with them. Yeah man the depletion workout is and can definitely be a b*tch. Stick to it though man when you hit your first refeed meal youll love it..

:cool::cool:

... There is no amount of fat on NHE its just moderate protein and moderate fat and close to no carbs. Thats the way that it works best for me at least.

Titan
04-05-2002, 08:30 PM
Friday- Shoulders/Triceps

Overhead DB Press- 40x8,8 35x7
Upright Rows- 70x7 80x7,5
Side Raise- 20x6 18x7,6
Skull Crushers- 75x9,9,7
Rope Pully Press Down- 50x7,9
DB shrug- 80x14,11

CRAP! on the press downs, pretty good on the skulls. GREAT! on shrugs.

Diet
705-2 eggs, tuna
1030-1 cup cottage cheese, 1 Tb olive oil ~8 g carbs
1255- tuna w/ 1 Tb olive oil
445- .25 lbs steak (pre)
720- .8 lbs steak ~3 Tb olive oil 1/2 bell pepper ~4 g carbs
I will eat something else at around 930-10


OMG! I was so tired today, and i got the regular ammount of sleep. 8 hrs. My legs are also as SORE as they have ever been. It is extremely difficult to walk.
I tryed to do 10 mins of intervals on the stair master after my workout, but i was only able to get around 8 of pretty low intensity, because of my sore legs.

Yummy meat!


I ate 1 small bowl spaghetti, 2 oz cheese, an orange, and like 2 cups peanuts at 1000

Titan
04-06-2002, 08:43 AM
After much thinking, advise from people, and the great new article posted on this site. I am off NHE. It does not coincide with my goals at this point in time, I want to gain muscle mass... NHE seemed was and would be interfering with that. Plus I felt like ****, and my recovery slowed to a crawl. I will continue the bulking diet, and when i reach the point where I want to lose body fat, I will try NHE on a 3 day training split.

MonStar1023
04-06-2002, 08:45 AM
Yeah man NHE is good for fat loss but for muscle gains and with recovery it really isnt too hot. But I am adding a cup of oatmeal postworkout to aid in this aspect of NHE. ;);)

MS

Titan
04-06-2002, 09:08 PM
Saturday- Rest
Diet
930- 3 peices french toast, ~7 egg whites, 2 eggs ~36g carb
100- Beef Jerkey
1.5 fat 15 carb 20 g protein
Soy Nuts
21 g fat 25 carb 39 protein
400- 2.5 handfuls pecans, apple
630- salmon (big peice), steamed veggies, Bread, Salad w/ olive oil (ate a bit too much)

I will eat something else before bed

I have the runs, from eating carbs after carb depletion. Sucks... lol. Feel better though. Diet was messed up because i was with my dad today, and couldnt cook my own food, except breakfast

MonStar1023
04-06-2002, 11:08 PM
Dropped NHE huh? Whatsup with that man after that depletion week the diets incredible. Oh well its all good. :):)

MS

Titan
04-07-2002, 11:24 AM
It doesnt fit with my goals at the present time. I am going to wait untill i get bigger, and then i will use the diet for fat loss purposes. Right now I am not worried about that.

Titan
04-08-2002, 08:12 AM
4/7
Sunday-Rest
Diet
1020-1/2 cup oatmeal, 1 egg, 1.5 cups milk, 15 g whey
1030- 1/2 cup oatmeal, 1 egg, milk
110-apple, 3 egg whites, tuna
230-Cinnimon roll, cheese (DAMN IT!)
630- Lasanga, Strawberries

Damn cinnimon roll. Ate a bit of lasanga also.

ericg
04-08-2002, 09:10 AM
those dam sugar buns!!

its all water under the bridge man, keep it up man!

SO now that you are off NHE, what are you doing for diet? What are your calorie goals? Macro breakdowns?

Titan
04-08-2002, 04:51 PM
I am unsure what to do for diet. I have never known how many calories to take in. It would be great if someone would give me alittle help on that. It is also very difficult to count calories, because of dinner, I dont know how many calories are in it, or the size of the portion i eat.
Once i had a calorie goal, then i would make the effort to find how many calories are in dinner. I also dont know what ratio to follow. I currently eat protein every ~3 hours, and attempt to take in only complex carbs, except for post workout.

Any help regarding diet would be excellant. Any #'s of calories and ratios would be great. Diet plans or links to thereof would be superduper! lol.

Stats
age:16
Weight: ~158 lbs
BF: ~11 %
Goals:muscle

Titan
04-08-2002, 10:11 PM
Monday- Chest/Abs
BB Bench Press-185x6 180x6 175x4
DB Incline Press-55x9,7 55x2->50x6
Dips- +20x10,9,8
Hanging Leg Raise- +35x20,12
Abdominal Crunch Machine- 105x7 95x10 90x11

Extremely weak today... All my lifts went down, with the exception of dips. Wonder why... Possiblilty of lack of sleep last night. Dunno. Shitty day.

Diet
720- 1 cup oatmeal 2 eggs milk ~ 25 g whey 1/4 cup ricotta
1020- 1 cup mixture 4% & ff cottage cheese
1245-tuna, 2 slices bread, apple
445-1 cup 4% cottage cheese (pre workout)
645-2.5 cups milk, 3/4 cup ff cottage cheese, 60g dextrose, 20g whey, 4 strawberries, 1 Tb ff pudding mix
930- Salmon, 1/2 cup oatmeal, 1 egg, milk, cocoa

Titan
04-09-2002, 09:10 PM
Tuesday- Back/Biceps
Pullups-15,8,6
Pully Rows- 120x8,7,7
T-bar rows- 90x6x2
Narrow Grop Pulldowns- 160x7 150x6 140x6
Ez curls- 80x7,5 75x8
Hammer curls- 30x5 25x8

Pretty good. I didnt do deadlifts today, because my legs were sore, and i was pretty tired. I changed the routine up for a change. Worked out pretty good. Hammer curls were bad.

Diet
715-1/2 cup oatmeal, 1 egg, 1 cup milk, cocoa, 2 eggs 3 whites 1 Tb olive oil
1020- Chicken breast, 1 slice bread
1240- Tuna 2 slices bread, Apple
430- Clicken breast, 1 slice bread (pre workout)
725- 2 cups lasanga, 3 oz salmon, 1 chicken breast, salad, 4 strawberries (post workout) creatine
945-7 oz salmon, 1/2 cup oatmeal 1 egg milk, cocoa

Not bad today.

MonStar1023
04-10-2002, 04:21 AM
T-bar rows- 90x6x2
Narrow Grop Pulldowns- 160x7 150x6 140x6
Ez curls- 80x7,5 75x8
Hammer curls- 30x5 25x8

Nice strength man! Keep up the hard work looking good bro. Nice and consistent. :):)

MS

Titan
04-10-2002, 08:07 AM
Thanks man! I appreciate the encouragement.

Titan
04-10-2002, 09:27 PM
Wednesday- Rest
Diet
710- 1/2 cup oatmeal, egg, 1 cup ff milk, coca 2 eggs, 4 whites 1 Tb olive oil
1000-Chicken breast, 1 slice bread
100-Tuna, 2 slices bread
410- 3/4 cup lasanga, 1.5 cup tamale casserole (not bad, not good) involves cornbread mix :rolleyes:
720-2 eggs, 5 whites, chicken breast, 4 cups ff milk
1000-3 cups ff milk, 1 cup ff cottage cheese, 2 Tb PB, 30 g whey, 2 Tbs FF pudding mix
I am very sore today. My back is real sore, and I didnt even do Deadlifts. Wonder what that means. Yesterdays workout was Pimp! :)

ericg
04-11-2002, 06:47 AM
Diet

Your goal is to pack on some muscle, your lean right now, and you are 16 years old. Your metabolism may be through the roof. I think you really dont need to count calories, BUT you should EAT and EAT and EAT. Drink some milk......more milk. Looking at yesterdays diet, it would seem like you could eat more than that. Monitor your weight once per week and see what happens. Oh ya, and read Maki's article on the hompage about gaining muscle mass.

Titan
04-11-2002, 08:08 AM
What meals could I add to. And what should i add to them?
Thanks for the help bro!
Titan

Titan
04-11-2002, 09:57 PM
Thursday- Legs
Squat- 185x11 195x9,8
Leg Press- 320x12 330x9,8
Leg Extentions- 110x10
Leg Curl- 115x8,7 110x6
SL Deadlift- 185x9,7
Standing Calf Raise- 115x14,13
Seated Calf Raise- 105x14,12,14

GREAT WORKOUT! I felt like i was going to puke after the squats and leg presses. IT WAS GREAT! Both went up 10 lbs for same or greater # of reps. Legs were very tired for curls and extentions, so weights were lower. I didnt have straps, so my sldl's were weak. Im gonna be sore a hell tomorrow. KICK ASS! I love this ****.

Diet
710-1 cup ff cottage cheese, 2 eggs 3 whites, 1/2 cup oatmeal, 1 cup milk, cocoa
1015- Chicken breast, 1 slice bread
1240- tuna, 2 slices bread, orange
415- 2 cups 4% cottage cheese, 1 ff yorgurt (pre workout)
715- 3 cups ff milk, 1 cup ff cottage cheese, 40 g dextrose, 20 g whey, 2 Tb ff pudding mix, 5 g creatine
930- 1/2 cup oatmeal, 1 cup milk, 1 chicken breast, 2 Tb Peanut Butter

Great day!:cool:

Titan
04-12-2002, 10:06 PM
Friday- Shoulders/Triceps
Military Press- 115x10,7 105x7
Upright rows- 80x ?Caused me alot of wrist pain so i didnt complete them
Front raise- 25x8,8,7
Side Raise- 20x5,5
Skull Crushers- 75x12 80x7,6 (short rest) Rush begins here
DB shrug- 80x13,11 | Super Set
Pull Tricep extention- 60x6,8 | ^

NOT bad, most lifts went up.

Diet
710-Chicken breast, 3.5 cups ff milk, 1/2 cup oatmeal, cocoa
1000-Chicken Breast, 1 slice bread
1210- Tuna, 2 slices bread, orance
330- Protein bar (30 g protein) (Pre-workout)
520- Chile(34 g protein, 52 carbs), can tuna, 2 slices bread, 3 g creatine (post workout)
930- 1 cup ff cottage cheese, 2 cups ilk, 25 g whey, pudding, 1/2 cup oatmeal

Titan
04-13-2002, 10:34 PM
Saturday- Rest
Diet
920-1 cup ff cottage cheese, 1 yorgurt, 1/2 cup oatmeal, 10g whey
1130-.25 lb catfish, yorgurt, orange
100- Protein bar
400- Chicken breast, Rib
640- Meatloaf, 1/2 cup mash potatos, 5 spears asparagus, 4 cups ff milk, 2 cups fruit
1030- .25 lb catfish, 1/2 cup oatmeal, 3 cup milk, egg

Titan
04-14-2002, 10:17 AM
Sunday- Rest
Diet
900- 1/2 cup oatmeal, 1 egg, cocoa 2 cups milk, 21 g whey
1210-tuna, 2 slices bread, 1/4 cantelope, 2 cups ff milk, 10g whey, crystal light
310-Chilie (6 fat, 66 carb, 36 protein)
530- 3 1/2 inch slices turkey, 1/2 cup brown rice, 2 cups broccoli
930- 1 cup ff cottage cheese, 1 yorgurt, 1/2 cup oatmeal, 1 egg, 1/2 cup milk

Titan
04-15-2002, 11:16 PM
Monday- Chest/Abs
Db Flat Bench- 70x11 75x3, 70x8,8
Db Incline Bench- 50s11 55x10 60x5
Dips- +25x12 +30x8 +20x9
Hanging Leg raise- +30x20,14,12
Improvised Roman CHair situps- +25x15,13,10


Diet
715- 1/2 cup oatmeal, 2 cups milk, 10g whey, 2 eggs, 3 whites
1010-2 cups ff cottage cheese
1245-tuna, 2 slices bread, apple
440- tuna, 2 slices bread, bananna, 1/2 cup brown rice (postworkout)
720-4 1/3 inch slices turkey, 1 cup brown rice, 1 cup brocolli, 1 cup milk
950- 1/2 cup oats, 1 egg, 1 cup milk, 10g whey, chicken breast

Good workout. I was dying on the dips, they were good. Happy with the pressed weights. Went slow todays because I lifted at school, and my friends were screwing around. Not very good post workout meal.

ericg
04-16-2002, 07:54 AM
Looks like your food sources are good. Try to stick wiht whole wheat bread, multi grain, ya know what i mean!!

What is your weight doing?? Check it once a week, and post it in your journal (make sure its the same scale and you are wearing the same clothes, makes reading accurate). This will help you to see what the diet is doing to ya!!

MonStar
04-16-2002, 08:17 AM
Db Flat Bench- 70x11 75x3, 70x8,8

Nice strength on these bro, keep up the hard work. Weights look good, training and diet looks good. Good luck! :cool::cool:

MS

Titan
04-16-2002, 04:43 PM
thanks bro... as always all encourangement and comments are welcome and needed :):D
Titan

Titan
04-16-2002, 09:58 PM
Tuesday- Back/Biceps
Wide Grip Pulldowns- 170x6, 160x8,5
Rear Pulldowns- 160x5 150x6
T-bar Rows- 80x11,9
DB Rows- 70x8,7
Close Grip Pulldowns- 150x6,5
BB Curls- 80x9,6 75x6
Hammer Curls- 35x5x2
Ald DB curls- 30x9

Diet
715- 2 eggs, 4 whites, 1/2 cup oatmeal, 10g whey, 2 cups milk
1010- Chicken Breast, 1 slice bread
1245- tuna, 2 slices bread, apple
420- 1/5 cup ff cottage cheese, 15 g whey, 1/4 cup oats
720- 1 cup ff cottage cheese, 3 cups milk, 25 g whey, 60 g dextrose, small bananna (post)
940- 4 egg whites, 15g whey, 1/4 cantelope

My Abs are so sore. As sore as they have ever been. They are almost painful, hurts when i cough and laugh. I wonder if thats good or bad. It is from the roman chair for sure, but i dont know if they are hurt, or just sore.

Titan
04-17-2002, 11:20 PM
Wednesday- Rest
Diet
710-3 egg whites, 1 egg, 25g whey, 1/2 cup oats, 1 cup milk
1010-chicken breast, 1 slice bread
1245- tuna, 1 cup brown rice, apple
630- .5 lb steak, 1 cup brown rice, 1 zuchini, salsa
950- chicken breast, 1/4 cup ff cottage cheese, tea

I did cardio at 420 today.
2 minutes fastest run 1 minute walk
2 minutes fastest run 1 minute walk
1 minute fastest run 2 minute walk
2 minutes fastest run
9 minutes very fast walk

My abs/sides/ribs are killing me. They were hurting real bad when I was running. Shooting pain, hard to get breath with the pain. :swear:

Titan
04-18-2002, 09:06 PM
Thurday- Legs
Squat- 200x10,6 195x5
Leg Press- 330x12 340x8x2
Leg Extention- 110x12,10
Leg Curl- 115x10,6 110x6
SLDL- 195x10,8,7
Seated Calf Raise- 110x15,12,12
Standing Calf Raise- 110x12,12,12

I was really tired during the squats, i figured i would be able to get more reps. It was still extremely intense, most of my other lifts went up.

Diet
715-1 egg, 4 whites, 25g whey, 1/2 cup oats, 1 cup milk
1010-Chicken Breast, 1 slice bread
1245- tuna, 1 cups brown rice, apple
400- 1/2 cup ff cottage cheese, 1 yorgurt, 10g whey, 1/2 cup milk
720- MRP(45g protein, 25g carbs, glutamine) +50g dextrose, 1 small bananna, 3 cups milk, 5g creatine (post-workout)
I will eat again around 940

MonStar
04-19-2002, 10:24 AM
Squat- 200x10,6 195x5
SLDL- 195x10,8,7

Nice strength here man. Keep it up - how are you doing now that you stopped NHE? :D:D

MS

Titan
04-19-2002, 05:00 PM
Friday- Delts/Triceps
DB Military- 45x7 40x8,4 Felt weak
Side raises- 20x9,6 15x12
Laying Rears- 15x15 20x8 15x10
Skulls 85x11,6 75x15 Drop set
Cbl Press Downs- 40x6x2 Very bad, tried w/ straight bar
DB shrugs- 85x12,13,11
Reverse curls- 65x15 75x10,5
Wrist curl (Behind Back)- 75x12 95x12x2

Not so bad workout. I didnt have a spotter, so i could not do BB militaries, or behind neck presses. DB military wasnt so good, i couldnt keep my elbows pointing forward the whole time.

DIet
720- 2 eggs, 3 whites, 25g whey, 1/2 cup oatmeal, 1 cup milk
1010- chicken breast, 1 slice bread
1245- tuna, 1/2 cup brown rice
400- 1 cup ff cottage cheese, 1 yorgurt, 10g whey, 1/2 cup milk(Preworkout)
750- 3 cups milk, 40g whey, 65g dextrose, small bananna, 5g creatine (postworkout)
1050- 1/2 lb steak, zuchini w/ onion & mushroom

Monstar: I think i am doing much better. Recovery has improved, and so has strength. I am putting on some weight, muscle and fat, which is to be expected. Those squats were ok, almost fell out of the squat rack on the set of six lol. Legs are sore as hell today :)
Kick @ss

Titan
04-20-2002, 09:08 PM
Saturday- Rest
Diet
830- 3 eggs w/ ham, 2 slices wheat bread (restaraunt)
230- Hamburger (patty, bun, onion, tomato)
530- several baguette slices bread w/ tomato, strawberries
610- 3/4 small peices chicken, 3 slices white bread, small portion of pasta w/ shrimp. Small salad, no dressing.

The ammounts eated at 530-610 are not that accurate, i could have eaten alittle more. I dont remember exactly.

I could not eat another meal after 610 because i had a very bad stomach ache.

Today was a semi-cheat day, because I had to go out to eat with my dad. I also went to my friends house and ate what they cooked. I may have eaten alittle much at their house, but i didnt eat that much before it. Does this equal out? How bad was today?

Legs are sore. Triceps are sore. Hard to believe but traps are even alittle sore.

Titan
04-21-2002, 09:55 AM
Sunday-Rest
Diet
830- 2eggs, 4 whites, 20g whey, 1/2 cup oats, 1 cup milk
1115-tuna w/ salsa, 2.5 sslices white bread, small bananna
240- 2 sausages (26 protein, 8 fat)
530- 7 asparagus, baked potato, 1/3 lb ham, 2 cups ff milk
800-1/2 cup oatmeal, 1 egg, 1 cup milk, 10g whey, 1/2 cup cottage cheese
940- 3 cups milk, 20g whey

I still have the damn stomach ache. This is 3 days straight, its starting to interfere with my eating. :drooling:

Titan
04-22-2002, 05:22 PM
Monday- More Rest!
I was supposed to do chest/abs today, but i couldnt get to my gym, and the school weight room was closed. So my only option is to have another rest day. This is good considering i think i am sick.

I have had a stomach ache for around 4 days. I am tired. And i have this pain behind my eyes. It seems like the flu, but whatever.

Diet
730-5 egg whites, 1 egg, 15g whey, 1/2 cup oatmeal, 1 cup milk (I felt like I was going to puke after eating thistuttut )
1000- Chicken breast, 1 slice bread
115- tuna w/ salsa, 1/2 cup oatmeal, orange
315- protein bar (35g protein) ( I thought i was going to lift right after this, but that didnt happen)
720- 2 bowls chicken vegetable soup, assorted fruit
945-1/2 cup oatmeal, 1 egg, 1 cup milk, 20g whey, 1 cup ff cottage cheese, 1 yorgurt

Damn sickness, damn lack of a ride to the gym. I need a car.

Titan
04-23-2002, 09:18 PM
Tuesday- Legs/Calfs/delts
squat-165x20 (no breathing) 185x9,8
Leg Press-270x16,15 290x14
Leg Extention-105x12 100x11
Leg Curl- 100x13,9 90x9
Standing calf raise- 100x15,14 90x15,14,13

Military Press- 95x12,11 105x6x2
Front Raise- 20x10
Side- 20x9,8

Very intense workout. I was sweating like crazy. My weight on the delts were not as high as normally, this was due to exhaustion, and hte fact that i was doing more reps.

From now on i am doing 1 or more sets of warmups on every excersise. I do 2 sets of reps in the 8-12 range for upper body, and 12-16 range for lower body. Then I do 1-2 sets of reps around 6.

I was forced to do delts with legs, because i couldnt work out yesterday. I hate doing that, but sometimes it must be done.

Diet
715- 2 eggs, 4 egg substutite, 1/2 cup oats, milk, 10g whey
1010- Chicken Breast, 1 slice bread
100- Tuna w/ salsa, 1/2 cup oats, orange
415- 1 cup ff cottage cheese, 1 yorgurt (pre)
720- 1 cup ff cottage cheese, 2 cups milk, 35 g whey, 1 bananna, 65g dextrose, 5 g creating (postworkout)
930-1/2 lb steak, 7 spears asparagus, 2 cups ff milk

Titan
04-24-2002, 08:57 PM
Wednesday-Rest/Cardio
Diet
710-1/2 cup oatmeal, milk, 2 Tb Pb, egg, 1 cup ff cottage cheese
1010- 1/4 lb steak, 1 slice bread
100- tuna, w/ salsa, 1/2 cup oatmeal, orange
430- mango, 1 cup ff cottage cheese
Cardio: 10 minutes run @ 6MPH, 7 minutes fast walk@ 4MPH, 3 mins run @3MPH.
730- 1 egg, 6 egg substutite, 1 sausage, 2 slices bread
950-2 1/2 inch slices Ham, orange

My calfs are very very sore, as are my glutes, and quads. First time in a while my "stilts" have been sore, must be good doing 5 sets of standing, instead of sitting. Who knows, we will see my results.

Titan
04-25-2002, 09:31 PM
Thursday-Back/Biceps
Deadlifts- 235x8x2 240x6 NO STRAPS! WOOHOO!
Pullups- 14,5,4.5 Weird, my muscles were really tired after 1st set
Db Rows- 70x11,9,8
Close-Grip Pulldowns- 140x8, 130x7, 110x10
Ez Curls- 65x12, 75x6, 65x9 55x7
Hammer curls- 25x8
Db ALt curls- 20x8

My bicep workout was sorta messed up, because this guy at the gym was helping me out and giving me suggestions.

Diet
715- 1 egg, 4 substutite, 20g whey, 1/2 cup oatmeal, 1 cup milk
1000- chicken breast, 1 slice bread
110- tuna w/ salsa, 1/2 cup oats, orange
415-20g whey, 2 cups milk (pre)
730- 1 cup cottage, 35g whey, 60g dextrose, strawberries, bananna, 5 g creatine (postworkout)
900-1/2 cup ff cottage cheese, 1 sausage
I had a real good day today

YatesNightBlade
04-26-2002, 03:03 AM
Your diet seems inconsistant. Keep it the same day in day out. A Change at the weekend is fine. Your training looks good, so long as you keep it intense.

I'd up your post workout shake carbs to 75g and just keep it Dextrose and whey. Lose the banana and cottage cheese. Make your next meal within an 1 and a half hours.

Titan
04-26-2002, 08:20 AM
Yates: I attempt to keep my diet the same every day, but what i have for dinner (postworkout) or meal directly after is usually changing because it is what my mom want to have for dinner. I will try to keep this meal static from now on though, some for of meat, w/ a vegetable. Or something like that. I do what i can.

TerryRay
04-26-2002, 08:44 AM
A good whey protein would work (MRPs are too expensive for now) - if you drink a couple drinks per day it goes along way.

I must say for the record that your journal is very good. In fact, it is great since you are only 16yrs. Keep driven!

YatesNightBlade
04-26-2002, 12:42 PM
I agree. Very good. And everything seems in order. Train hard and have patience and your gains will amaze.

Titan
04-26-2002, 08:49 PM
Thanks for the feedback guys. I really appreciate the comments. Feel very free to post any comments, i need them.

Titan
04-26-2002, 08:58 PM
Friday- Chest/Triceps
Training today was messed up because i lifted at school, and it closed early before i could do triceps. So i went to my gym around an hour and a half later, and finished up triceps.

DB Press- 65x12 70x9,8,8
Inclne DB Press- 50x12 55x10 50x10
Dips-13,14,8 Very tired on these

1.5 hour "rest"

Skulls- (very strict form, arms diagnal the entire time, with head declined) 65x12,10,9
Pully Tricep Extention- (very strict form, elbows completely stationary) 40x11,7

Diet
715-1/2 oats, 10g whey, 1 egg, 6 substutite, 1 cup milk
1020- tuna w/ salsa (ran out of chicken breasts)
115- tuna w/ salsa, 1/2 cup oatmeal, orange
430- Protein bar (semi-post-workout)
730- pork, brocolli, 3/4 cup white rice, 5 g creatine
1030-1 cup ff cottage cheese, yorgurt, 5g whey, 1 cup milk, 3 rice cakes (15 carb) 2 Tb PB

Titan
04-27-2002, 11:04 PM
Saturday- Rest
Diet
1000-20g whey, 3 cups milk, orange
150- 3 eggs, 3 whites, 10g whey, 1/2 cup oatmeal, 1 Tb PB, 1 cup milk, apple
430- 4 egg whites, 7 strawberries
700-meatloaf (healthy-lowfat, w/ oatmeal), 1 slice bread, 8 asparagus, 3 cups milk
1030-1 cup ff cottage cheese, yorgurt, 1 cup milk, 3 rice cakes (15g carb), 2 Tb PB

Titan
04-28-2002, 10:37 PM
Sunday- Rest
Diet
915-3 eggs, 3 whites, 3 asparagus, 1/2 cup oatmeal, milk, 10g whey
1130-salmon, 1/3 cup ground turkey, 2 oranges
150-protein bar, 15 strawberries (not all at once)
600- 3.5 slices beef, 1 cup brocolli, 1/2 cup mushrooms, 2 cups milk
930- 1 cup ff cottage cheese, yorgurt, 3 rice crackers (15 carb) 3 Tb PB

Biceps feel very full today, they have been sore for the past few days

Titan
04-29-2002, 08:49 PM
Monday-Legs
squat-170x20 (no pauses) 190x11,8
Leg extension-105x16,11
Leg Press- 290x16,13,10
Leg Curl- 100x13,9 90x10
SLDL-185x10x2
Standing Calf Raise- 100x16,14 90x14,14,13

I had a bloody nose for an hour when i woke up this morning. I also had one after my workout. I felt nousious (sp?), drowsy, and had a horrible headache at the end of the workout. Weird day. Probably nothing. My stomach aches have gotten slightly better i think, i also cant track them as being after i eat only a certain food.
Damn im falling apart. What is this crap.

Diet
715-3 eggs, 2 whites, 1/2 cup oatmeal, 1 Tb PB, 5 g whey
1015-tuna w/ salsa
115-tuna w/ salsa, 1/2 cup oatmeal, orange
400- meatloaf, apple (pre-workout)
730- 3 cups milk, 40g whey, 75g dextrose, 5 g creatine (post-workout)
1010- meatloaf

Titan
04-30-2002, 09:29 PM
Tuesday- Delts/Triceps
Military Press- 100x12,10 105x8,6
(no spotter so i had to be conservative)
Front Raises-25x10,9
Superset
Side Raises-20x10,8
Laying Rear Raises-15x14 20x9,9
Skulls-65x12 70x11,9
Pully Tri Ext.-45x13 50x9,8

Diet
720-3 eggs, 3 whites, 1 Tb olive oil, 1/2 cup oatmeal, milk, 1.5 Tb PB, 10g whey
1015-chicken breast w/ 1 slice bread
1245-tuna w/ salsa, 1/2 cup oatmeal, orange
410-1 cup ff cottage cheese, 1 cup yorgurt, 10g whey, 5 asparagus, 3 strawberries (post-workout)
740- 40g whey, 75g dextrose, 3 cups milk, 5g creatine (post workout)
1010-Meatloaf, 4 asparagus

Titan
05-01-2002, 09:03 PM
Wednesday-Rest
Diet
715-3 eggs, 3 whites, 1/2 cup oatmeal, milk, 1.5 Tb PB, 10g whey
1015-chicken breast, 1 slice bread
1250-tuna w/ salfa, 1/2 cup oatmeal, orange
400- 20g whey, 2 cups milk, 1 slice bread, apple

Cardio Stationary bike, 25 mins, 5.5 miles, 3-5 intensity

715- 1 bell pepper, 1/2 cup oatmeal, 5 slices beef, 5 g creatine
940- small ammnt meatloaf, 1 slice bread, 1.5 Tb PB

Titan
05-02-2002, 10:10 PM
Thursday-Back/biceps
pullups-17,7
pulldowns- 140x6
DB rows- 75x11,10,9
Tbar rows- 85x10,8
close grip pulldowns- 140x9,7 130x8
Ez curls- 65x12,9,9 55x13
DB curls- 25x10,9

Diet
715-3 eggs, 3 whites, 1/2 cup oatmeal, 1.5 Tb PB, 10g whey
1015- Chicken breast, 1 slice bread
1240-tuna w/ salsa, 1/2 cup oatmeal, orange
430-1 cup yorgurt, 1 cup milk, 10g whey
720- 40g whey, 35g malto, 45g dextrose, 3 cups milk, 5 g creatine
1020-chicken breast, apple

Titan
05-03-2002, 09:09 PM
Friday-Chest/abs
Bench Press-150x12 165x9,9+1
I thought i could do alot more on this. Perhaps i was using bad form awhile ago. I wend almost to my chest on every rep.
Incline DB- 45x11,8 40x11
I thought i did alot more than this last week also, wonder what is up.
Dips-15, +12x11,10
Machine Ab Crunch-100+25% negative x 12, 10 95x10
Hanging Leg Raises- +35x13, +30x10, +25x12
Incline reverse curls- 12,10, 10

I had no spotter, and it was a very bad workout. I wonder what is wrong.

Diet
715-3 eggs, 3 whites, 1/2 cup oatmeal, 1Tb PB, 10g whey
1015- 1 chicken breast, 1 slice bread
1240-tuna w/ salsa, 1/2 cup oatmeal, orange
430- 1/3 lb beef, 2 slices bread
740- 3 cups milk, 40g whey, 35g malto, 35g dextrose, 5 g creatine

Titan
05-05-2002, 09:48 AM
Saturday-Rest
Diet
745-3 eggs, 3 whites, 1/2 cup oatmeal, 1 Tb PB, 10g whey
910-1 slice ham
1115-Beef, Oily vegies/Rice (eat out)
245- Protein Bar
730-Salmon, noodles w/ olive oil, vegies, iced tea (eat out)
1030-1.5 cups yorgurt, 10g whey, chicken breast, apple

Titan
05-07-2002, 08:15 AM
Sunday-Rest
Diet
830 3 eggs, 3 whites, 1/2 cup oatmeal, 1 Tb PB, 10g whey
1130-tuna w/ salsa, 2/2 oats, 1 white, 10g whey
100-chicken breast
420-30g whey, 2 cups milk
700-1/2 ;b salmon, 1 bell pepper, 1 cup milk, 1 cup brown rice
1000-chicken breast, apple

Titan
05-07-2002, 08:19 AM
Monday-Legs
Squat- 175x20, 200x7, 195x7
Leg Ext-110x16,11 105x11
Leg Curl-100x16,11 95x10
Standing calfraise- 105x16,13 95x16,13
Seat calf raise (no rest after stand) 70x21

Diet
715-3 eggs, 3 whites, 1/2 cup oatmeal, 1 Tb PB, 10g whey
1015-chickenbreast, 1 slice bread
1245-tuna w/ salsa, 1/2 cup oatmeal, orange
415-1 cup cottage cheese, 1 yorgurt, 1 cup brwn rice
715- 3 cups milk, 35g dextrose, 35g malto, 40g whey, 5g creatine
(post)
950-1/2 lb salmon, 1/4 cup brown rice, bananna

Titan
05-07-2002, 09:27 PM
Tuesday-Rest
Diet
720-1/2 cup oatmeal, 3 eggs, 3 whites, 1 Tb PB, 10g whey
1010-chicken breast, 1 slice bread
1250-tuna w/ salsa, 1/2 cup oatmeal, orange
330-20g whey, 2 cups milk
610-1/2 lb steak, 2 bups brocolli, tomato
945-1/2 lb steak, small mango, grapes

Titan
05-09-2002, 05:10 PM
Wednesday-Chest/Delts/Triceps
bench-170x12, 175x9,6
Incline DB-45x12,9,7
Dips-+15x13,11
Military press-95x9,6
Side raise (superset)-15x14,11,9
Front raise-25x7, 20x9
Skulls-7-x14x9,8,7

I dont like working shoulders w/ chest. So i will be sticking w/ a four day split. bodypart every 7 days.

Diet
715-3 eggs, 3 whites, 1/2 cup oatmeal, 1 Tb PB, 10g whey
1015- chicken breast, 1 slice bread
1245-tuna w/ salsa, 1/2 cup oatmeal, orange
500- protein bar
730-2 cups milk, 40g whey, 35 g malto, 35g dextrose, 5g creatine
1000-1 cup ff cottage cheese, 4 Tb TB

Titan
05-09-2002, 05:12 PM
Thursday-Rest
Diet
715-3 eggs, 3 whites, 1/2 cup oatmeal, 1 Tb PB, 10g whey
1015- chicken breast, 1 slice bread
1245-tuna w/ salsa, 1/2 cup oatmeal, orange
345- 2 egg substutite, 2 cups milk, 20g whey
600-3 slices beef, 2.5 cups cauliflower, salad w/ vinager
940-1 cup ff cottage cheese, 1 yorgurt, 1 apple

Titan
05-11-2002, 12:05 PM
Friday-Back/Biceps/Abs
Deadlift-245x8,7 250x4 250x6 (straps used on last set only)
Pullups-11,5,4
db Row-75x11,10,7
Close grip pulldowns-140x9 130x7
Ez curls-70x11,9 65x9,8
Db curl-25x10,9
Machine ab crunch- 105+20%negatives x 12,8
100" " x24 3x drop set
80 " " x17 3x drop set

Diet
715-3 eggs, 3 whites, 1/2 cup oatmeal, 1 Tb PB, 10g whey
1015- chicken breast, 1 slice bread
1245-tuna w/ salsa, 1/2 cup oatmeal, orange
400-2 slices bread, chicken breast
730-40g whey, 35g dex,35g malto, 5g creatine, 2 cups milk
940-1 cup ff cottage cheese, yorgurt

Titan
05-13-2002, 08:09 AM
Saturday-Rest
Diet
715-3 eggs, 3 whites, 1/2 cup oatmeal, 1 Tb PB, 10g whey
1100-1/4 chicken breast, ff bans(25 protein, 50 carb)
100-tuna w/ salsa, bananna
400-3 cups milk, protein bar
645-1/2 lb catfish, zuchini
1030-protein bar

Titan
05-13-2002, 08:10 AM
Sunday-Rest
Diet
730-3 eggs, 3 whites, 1/2 cup oatmeal, 1 Tb PB, 10g whey
1130-tuna w/ salsa, bananna, 2 slices bread
130-tuna w/ salsa
530-2 bowls chilie, 2 cups milk, salad
900-1/2 lb catfish, bananna

MonStar
05-14-2002, 07:45 AM
Titan-
Deadlift-245x8,7 250x4 250x6 (straps used on last set only)
Pullups-11,5,4
db Row-75x11,10,7

Nice back strength man, very impressive. Looking good as usual bro. Keep up the good work. :thumbup::thumbup:

MS

Titan
05-14-2002, 08:12 AM
Monday-Chest/Abs
Bench Press-175x12 real long rest because the weight room closed. 170x10,8 175x5
Incline DB-50x11,8,8
Dips- +20x14,8,6
Roman chair situps- 3 sers ~14
Leg raise-3 sets ~10

Diet
715-3 eggs, 3 whites, 1/2 cup oatmeal, 1 TB PB, 10g whey
1015-tuna w/ salsa
1235-tuna w/ salsa, 1/2 cup oatmeal, orange
300-protein bar
545-1 cup oatmeal, 1 egg, 4 cups milk, 40g whey, 5g creatine
940-1 cup ff cottage cheese, 1 yorgurt, bell pepper, 1 TB PB

Titan
05-15-2002, 07:16 PM
Tuesday- Legs
Squat-180x17, 205x6,4
Leg Extension0115x16,13,11
Leg CUrl-105x14,10 100x8
Standing Calf Raise-110x15,13 105x14,14,13

Diet
715-3 eggs, 3 whites, 1/2 cup oatmeal, 1 TB PB, 10g whey
1015-CHicken breast, 1 slice bread
1235-tuna w/ salsa, 1/2 cup oatmeal, orange
350-12 cup cottage cheese, yorgurt, bananna, 1 slice bread
700-4 cups milk, 40g whey, 35g dextrose, 35g malto, 5g creatine
945-1 cup cottage cheese, 1 yorgurt, 4 Tb PB

Titan
05-15-2002, 07:18 PM
Wednesday-Rest
Diet

715-3 eggs, 3 whites, 1/2 cup oatmeal, 1 TB PB, 10g whey
1015-CHicken breast, 1 slice bread
1235-tuna w/ salsa, 1/2 cup oatmeal, orange
520- 1 egg, 5 substutite, 1/2 cup oats, 3 strawberries
940-1 cup ff cottage cheese, 1 yorgurt, 5 oz ff cheese, 4 Tb PB

Titan
05-16-2002, 07:05 PM
Thursday- Delts/Triceps
Military Press-105x10,8 110x6
Front Raise-25x13,12 30x8
Side Raise-20x8,9,6
Rear Raises-20x10 15x12,10
Skulls-70x13,75x12,9,6

Diet
715-3 eggs, 3 whites, 1/2 cup oatmeal, 1 TB PB, 10g whey
1015-CHicken breast, 1 slice bread
1235-tuna w/ salsa, 1/2 cup oatmeal, orange
520-4 cups milk, 40g whey, 35g dextrose, 35g malto, 5g creatine, small bananna
830- 1.5 cups brocolli, 3 1/3 inch slices pork, apple, tea

Titan
05-18-2002, 07:17 PM
Friday-Back/Biceps
Deads-250x8 255x7 260x6(straps on last set)
Pullups-11,6,4
DB row-80x8,75x10,9
Tbar Rows-85x10,8
Ez curls-70x13,10,9
DB curls-30x7, 25x10

Diet
715-2 eggs, 6 substutite, 1/2 cup oatmeal, 1 TB PB, 10g whey
1015-tuna w/ salsa, orange
1235-tuna w/ salsa, 1/2 cup oatmeal, orange
750-2 cups milk, 40g whey, 35g dextrose, 35g malto, 5g creatine, small bananna
940-2 1/3 inch slices portk

Titan
05-19-2002, 07:20 PM
Saturday-Rest
Diet
715-2 eggs, 6 substutite, 1/2 cup oatmeal, 1 TB PB
1230- Protein bar, orange
330-1 cup ff cottage cheese, yorgurt, 4 cups milk
530-12 oz steak, vegies, salad w/ olive oil, iced tea
820-tuna w/ salsa, 1/2 cup oatmeal
1010-tuna w/ salsa, 4 Tb PB

Titan
05-19-2002, 07:57 PM
Sunday-Rest
Diet
715-2 eggs, 6 substutite, 1/2 cup oatmeal, 1 TB PB
1230- Protein bar
330-tuna w/ salsa, 2 slices bread, bananna
640-Meatloaf,2.5 cups fruit, greenbeans, 3 cups ff milk, 1/4 cup mashed potatos.
930-1 cup ff cottage cheese, 1 yorgurt, 3 TB PB

Titan
05-20-2002, 08:34 PM
Monday-Legs
Squat-195x12 205x7 185x10
Lunge-40 yards 90LB
Leg Extension- Start with the whole stack, perform 5 reps on every other plate, all the way through the whole stack. No rest, it's basically a giant set. 110lb, 90lb
SLDL-185x12,9
Leg Curl- (same as extension) 110lb
LP calfs-270x13, 240x16x2
Standing calf raise- 100x12

One of the best leg workouts i have ever had. Squats were crap, because my knees hurt. But the workout was still excellant. Thanks chase!

Diet
715-2 eggs, 4 whites, 1/2 cup oatmeal, 1 Tb PB
1015- tuna w/ salsa, orange
1240-tuna w/ salsa, 1/2 cup oatmeal, orange
345- meatloaf
730-3 cups milk, 40g whey, 35g dex, 35g malto, bananna, 3 strawberries, 5g creatine
1000- 1 cup ff cottage cheese, yorgurt, 4 TB PB

Titan
05-21-2002, 08:37 PM
Tuesday-Chest/Triceps
DB Bench-70x8 65x7 60x8
BB Incline- 145x7 135x9 125x7
Dips-+20x12 (no rest) +0x6
Close grip bench- 85x12 85x10 (no rest)65x9
Skulls- 65x13 65x10 (no rest) 55x10

Weights were shitty on BB + DB presses, dunno why. Possibly because i am tired from yesterday. DAmn what a biatch.

Diet
15-2 eggs, 4 whites, 1/2 cup oatmeal, 1 Tb PB
1015- tuna w/ salsa, orange
1240-tuna w/ salsa, 1/2 cup oatmeal, orange
345- meatloaf
730-3 cups milk, 40g whey, 35g dex, 35g malto, 8 strawberries, 5g creatine

Titan
05-22-2002, 09:40 PM
Wednesday-Rest
Cardio- 20 mins bike, intensity ~6, 6 miles

Diet
715-2 eggs, 4 whites, 1/2 cup oatmeal, 1 Tb PB
1015- tuna w/ salsa, orange
1240-tuna w/ salsa, 1/2 cup oatmeal, orange
345- protein bar, 1 egg, 1/2 cup oatmeal
645-1/2 lb steak, salad, mushrooms, bell pepper
940-1/3 lb steak, meatloaf

Titan
05-23-2002, 08:12 PM
Thursday-Back/Biceps
Pullups- (behind neck)12,6 (front)6,4
~T-bar rows w/ hands facing eachother-90x8,7 90->70x13 drop set
Nautaulus pullovers-100x13 105x9
ez curls-75x12,8 65->55 drop set
Nautaulus 1 arm curls-65x8,10 55->50x15 drop set
DB shrugs-85x13,10 90->75x13 drop set

I could not do that many pullups for some reason. The rest of the sets i am very happy with.

Diet
715-2 eggs, 4 whites, 1/2 cup oatmeal, 1 Tb PB
1015- tuna w/ salsa, orange
1240-tuna w/ salsa, 1/2 cup oatmeal, apple
330-1 cup ff cottage cheese, yorgurt, 1/2 cup oatmeal
700-3 cups milk, 40g whey, 35g dex, 35g malto, bananna, 5g creatine
1000-6 egg substutite w/ salsa, 1/2 bellpepper


I think i am getting fat, but i dont think i am even eating that much. Am i eating too much?

BCC
05-23-2002, 11:07 PM
How'd ya like those Nautilus pullovers? I've been encouraging a lot of people to do them lately and I'm just curious how well they're working for people. I personally love them.

It doesn't really look like you're eating too much...If you feel you're getting fat, you couldn't knock your calories down a bit and see if you continue making gains.

Titan
05-24-2002, 08:09 AM
The Naut pullovers are damn hard. I could feel my lats spreading out. It was great.
I think ill just keep it the same. I dont know if i am really getting fatter, or if i just am imagining it. Thanks for the input chase. Ive been doing more super/drop sets becasue of the workouts you showed me. Your really helpful man.

Titan
05-24-2002, 08:59 PM
Friday- Delts/Abs/Calfs
DB Press-45x11,7 40->35x15 (drop set)
Side raises-20x11,9 20->15x15 (drop set)
Rear raises-20x14,12,9
Leg Press calfs-180-x16,13,18
Ab crunch machine- 105+20%neg x12,11
100"->90 (drop set)
Hanging leg raise-12,9

Diet
715-2 eggs, 6 substutite, 1/2 cup oatmeal, 1 Tb PB
1015- tuna w/ salsa, orange
1240-tuna w/ salsa, 1/2 cup oatmeal, apple
330-1 cup ff cottage cheese, yorgurt, 1/2 cup oatmeal
700-3 cups milk, 40g whey, 35g dex, 35g malto, bananna, 5g creatine
1100-1 egg, 6 substute, salsa

Titan
05-25-2002, 07:50 PM
Saturday-Rest
Diet
800-3 eggs, 3 whites, 1/2 cup oatmeal, 1 tb PB
1200-tuna, 2 slices bread
330-tuna, 1 slice bread
620-steak, 2-3 cups brocolli, 2 cups ff milk, 1/4 cup pasta w/ pesto


I am at my dad's. house, so i am attempting to eat as healthy as possible. I seem to be putting on weight, i do not know whether it is fat or muscle. I think it is both, i just am used to being extremely lean, that if i put on some fat i feel bad about it. I guess there are some sacrifices to gaining muscle. I can always get cut up later

Titan
05-29-2002, 09:44 PM
Monday-Legs

squat-195x12,7,6
lunge-90lbx40 yards
leg ext-120->5
SLDL-185x12,9
Stand Calf raise-110x15,12,11

I felt pretty sick today. My quads were quivering, and i felt weak. I was gonna puke in the gym. I must be getting sick.

Titan
05-29-2002, 09:47 PM
Tuesday- Chest/Triceps

DB press-65x11,9,8
Smith incline-145x8 135x6 125x9
Dips- +25x8 ->+10x5 -> +0x5
Close grip-90x13,11 95x8
Skulls-70x13 75x10,8

I felt so sick when i got home today, i could hardly walk. I think i must have the flu or food poisoning or something. I feel so sick. I cannot eat, and i went to bed at 7PM. That should give me around 11 hours of sleep tonite. I hope i feel good tomorrow.

I felt so weak in teh gym today, i was struggling so much on the incline presses, it should have been way easier, i am attributing it to being sick.

Titan
05-29-2002, 09:48 PM
I am recovering nicely. I wonder how i can recover so quickely. Whatever though i wont knock it. TOmorrow is shoulders.

I will not be posting my diet. I have alot of homework, seeing as it is the end of school. I will post my diet again when school is over. 2 more weeks. IT is always the same anyway.

walken1
05-29-2002, 09:58 PM
Don't be in a hurry to get big, kid. Just work out and eat whatever you want. Don't listen to any of those meatheads that want you to use steroids or some kind of prohormone ****. I joined the Marines at 17 years old and I weighed 142 lbs. Over the last 20 years, I've worked my way up to 175 with only 5% bodyfat. I would be much bigger but I do alot of running and stuff. Just do what your doing and nobody will recognize you by the time your 25!

Titan
05-29-2002, 10:45 PM
Nobody on this forum has ever told me to take any steroids or prohomones. I have only been told to eat good, and lift good. I am unsure whether i am doing either. But that is all i would consider doing at this point in time. All feedback is welcome. Thanks for teh comments bro.

walken1
05-29-2002, 11:35 PM
Not talking about the people in this forum. I'm talking about the morons you see in the gym or on the street.

Titan
05-30-2002, 08:07 AM
k thanks bro

Titan
06-02-2002, 02:39 PM
Thursday- 30th- Delts/Abs

DB militay- 50x4,9 55x4,5
Upright Row-90x8, 100x5,3.5
Side laterals-25x8,8,7
Roman chair- 3 sets
Leg raise- 2 sets

Titan
06-02-2002, 02:43 PM
Saturday- 1st- Back/Biceps

Deads-245x4 265x7,4 275x3 280x4 (straps only on last set)
Pullups-12,5,4
Tbar rows- 90x8,6
DB row- 80x10
Ez curls- 70x13, 75x5, 70x7

Superset
pully curls- 60x9,8
Db curl- 25x6 20x8

very happy about deads

Titan
06-04-2002, 05:19 PM
Monday-Chest

DB Press-70x8 75x5,4
Incline DB- 55x8,6,3
Dips-2 triple drop sets

The weight room closed early, so i wasnt able to do tris, i will move them to shoulder day.

Titan
06-05-2002, 04:49 PM
Tuesday- Legs

Squat-205x7,4,3 TOTAL ****
Lunge-90lbs for 40 yards
Leg extension-120->5
SLDL-200x8,7,6
Leg Press Calfs-230x12,10 180x12,10

My squat was real weak today. I upped the weight 10 pounds, but i got only half the reps. I dont understand. Perhaps with some lower rep training my strength will go up.