View Full Version : Holding Myself Accountable: My Journal.
10-14-2008, 01:34 PM
I'm 6'0 and 142, I began my plan 2 weeks ago and have gained 6 lbs in that timeframe. I play hockey one or two days a week and that's part of what makes it hard to keep the weight on. Anyway, I'm making up this journal to hold myself accountable and hopefully see progress. My main goal is to build strength and gain some weight. I'm not looking for a huge gain, and I don't want to be a monster, I'd actually be happy around 160-165, strong but still a fast hockey player.
Naturally I am big in the chest but have skinny forearms and calves, which are two of my pet peeves. I'm forcing myself to eat around 3k calories a day, which is a ton for me because I'm used to about 1400! Thanks to everyone on this forum, because I would probably be lost without it.
10-14-2008, 04:56 PM
Went to the gym here at my place, went at it for 50 or so mins, which was my goal.
Chest, 6 sets x6, 84/96lb
Shoulder Press, 6x6 72/84lb
Lat Pulldown 6x6 72/84lb
10mins on the E. Bike to warm up my groin and hopefully strengthen it.
Edit: 10 sets of 8 reps, bent over rows. I really wanted to work out my lats because I was too embarrassed to post a picture showing the pity that they are.
My post work out shake was protein, almond milk (delicious and won't give me a runny nose and bum stomach), peanut butter and honey. Est 400 calories, 30g protein, 20g fat.
Edit at 12:22 am. Just snuck in the bent over rows and will have a steak sandwich soon to finish the day off.
10-15-2008, 04:31 PM
Really feeling the soreness upper and lower body today. Groin is sore as is all over above the waist. Today is a day off and possibly doing iso arms tomorrow. I'd planned to do legs but I think that might have to wait until Friday. I'm also eating cleaner today than usual, more juice and stuff.
10-15-2008, 09:45 PM
2700 cals already and I just made another meal. Atleast it's gonna be a healthy one, rice, spinach, corn and a burger. I've forgotten vegetables are part of a balanced diet. Cooking so much is tiring. I'm due up for Mickey D's or Chick-Fil-A tomorrow...
10-15-2008, 11:36 PM
Just ate my last meal for the day. I had to run and drop off a few some friends, and my stomach wasn't feeling so great but then I came back and kept eating. I'm either committed or I should be. I'm going to have to work something out somehow tomorrow, although I'm not entirely sure what yet. My groin still isn't feeling good so legs aren't an option. I'll try to come up with something...
10-16-2008, 02:51 PM
I've gained another 2 lbs in the past two days, I'm very pleased. I think the day of heavy lifting Tuesday was the catalyst. My shoulders and chest are still busted up today but my groin is feeling a little better. I'm going to use the school gym tomorrow and see if I can get in some leg work, squats, inner legs, etc.
I just bombed a ton of chick-fil-a, approx 1300 calories worth. I think I'm going to be on the steak and pasta train again later but I'm super stuffed for now.
I was thinking about my ideal weight, I might just go for 155 now and then begin cutting before I think about another bulk later on.
10-16-2008, 03:45 PM
Hows the squat#s coming along?
10-16-2008, 11:58 PM
Hey, starting them again tomorrow. Groin is feeling a little better so I'll try to take it careful! I appreciate it man.
10-17-2008, 03:18 PM
So I guess today was my official leg day. I made myself do some simple barbell squats so I could sort of recover my form, 6x6, 70ish lbs. I also did inner/outer thighs, and realized despite my groin feeling so poor, my inner was still stronger than my outer. Probably did 7x6reps on the inner thigh and 6x6 on the outer. I easily got to level 8 of 16 and probably could've gone way higher but am now smart enough not to overdo it.
10-17-2008, 04:27 PM
Keep at those squats. Take hot baths and stretch. Curcumin is a natural anti-inflamatory and completely safe. You can get it at any vitamin shop. It goes well with some acetmenophin (sp?) and rest.
10-17-2008, 08:25 PM
Thanks, I'll get my form back probably in a week or two so I'm ok with that. Did some work on my forearms just now. Sunday will be a complete upper body day. Just eating my way through friday night and wishing I lived alone...
10-18-2008, 03:18 PM
Wow, my legs are super stiff today. I can barely move laterally, I guess I did something right! Tomorrow is going to be a comprehensive upper body day...
10-18-2008, 09:32 PM
Up to 2800+ calories already and stuffed as hell. I'll probably have a final snack in a couple hours, in preparation for my massive upper body workout tomorrow.
10-19-2008, 03:01 PM
My big upper body workout is coming up soon. I only woke up a few hours ago but have managed to pop in 1000 cals already. I'm planning a tuna sandwich post workout for the massive proteeen. I'm up to 144 now and actually feeling good. I'm pacing myself though b/c I've overdone it in the past.
10-19-2008, 06:38 PM
Workout complete. Total time was approx an hour. I did 6x6 on the bench, max 108, 7x6 on the shoulders, max 84, lat pulldown machine, 6x6, max 96.
So I noticed I'm starting to get love handles already. 10 lbs in three weeks might do that to you. That's something I'm not thrilled with so I could use some suggestions. I went to TGI Fridays after my workout and was actually craving a salad, their Cobb was killer. I didn't even have to add any dressing. I finished it off with their Vanilla Cheesecake. I'm surprised I got a quality meal there. My only complaint is that it's impossible to find out the nutritional info for anything on their menu. I'm just gonna go ahead and guess 1300 cals and 60 g of fat, 50g protein from those two things (based on what I read from other restaurants salads etc).
10-19-2008, 10:39 PM
Just squeezed off 6 sets of 7 reps on bent over rows. I used 70 lbs already and the weight was no problem. Can I be gaining upper back strength that fast? It reeks of AWESOMENESS.
10-20-2008, 12:55 PM
I'm sore all over today. Upper body from yesterday and legs from Friday, still! So today is a day off and tomorrow is a hockey day, which probably means Wednesday has to be a day off as well. I know growth occurs on off days, but that doesn't mean I have to like them.,,
10-22-2008, 12:26 AM
Played my hockey today, had a decent game. I've eaten 3200 cals to make sure I take enough in. I'd like to get back to hockey more because I love the game so much, but my goal is to gain weight and strength. Why? I want to be a power forward (but with good hands). I have the height and it fits my style of play, so probably another 20 lbs would do it. Eating all the time is a gd job though, and I sometimes hate it but am dragging myself through anyway. I'd most like to be chiseled at around 165-170 and I know that takes years, so while I might not get completely there, I want to make substantial progress in that direction. BTW: I gained another 2 lbs yesterday so I'm 147 and climbing now. And either tomorrow or Thursday will be another upper body day, with Friday being lower body.
10-22-2008, 07:30 PM
I picked up some of my ol' favorite weight gainer, Russian Bear. I will be strong like ze bear! I realized I was eating too many grams of fat along with my cal and protein, so this supplement will allow me to get cals and p without eating all that fat...
10-23-2008, 12:07 AM
I think my protein total today will exceed 200 grams, which has to be an all time best. I didn't even want to break 150, but it crept up on me. I'm taking more supplement so I can add more cals in without a ton of NASTY FAT! My muscles do repair much faster when flooding with protein though. This stuff is a little chalky, yargh. I'm hoping to gain 5 lbs within 10 days. I feel like it's time for a heavy upper body day tomorrow, I can hack it. I have some pain in my upper legs from a fall, well someone kind of tackled me, but it'll be ok by Friday I think.
10-23-2008, 05:01 PM
My shoulders are really torn up today, but my legs are rebounding well. Tomorrow will be my leg day, and Saturday will be upper body. I'm making clear strength gains and quickly, I cannot complain. I'm now focusing on cutting the fat grams down in my day, they were over 100-110 a day consistently.
10-23-2008, 11:59 PM
I'm disappointed because I seem to have lost a pound somehow lately. I'm finishing a protein shake now and will be at 3k cals, 100g fat and 140g P. This weight gainer really better help and soon. I'm planning to hit the leg exercises tomorrow and upper body Saturday. At this point, more than mass, I want strength. I realize this is a longer-term project and I'm willing to stick with lifting and eating more until the end of the year just to see what I can do. The weight lifting constantly being in a battle with hockey for my time is a pickle though.
10-24-2008, 04:31 PM
Today was indeed my heavy leg workout day. I squatted 105+, woo hoo. Like 4 sets of that times 6 and a couple sets of 90 to warm down. I also did inside and outside though. My groin is strengthening back really well now, as I was able to do sets of 6 on setting 10 of 16 pretty easily. However, I'm surprised my outer legs aren't more powerful.
I've decided to eat a little less and bulk up slowly. The supplement from the past few days has resulted in my stomach feeling like shizit today. And I was definitely eating too much fat, I'm going to aim to gain weight a lot more gradually, with less fat along the way.
10-29-2008, 01:59 PM
I had a couple of hockey games monday and haven't done any lifting since Friday but I've been doing cardio and still eating a good amount. I slammed down a half lb black angus burger earlier and am so full now. I'm thinking of doing a strength workout later, e.g. low reps and sets with very high weight, 90% 1-2 RM max for a set of 4. I'll check in again soon and keep posting every couple days or so.
10-29-2008, 07:12 PM
I did a nice, 45 minute heavy workout. Beyond 1 warm up set, none of my sets went past 4 reps. I lifted heavy, short reps, fewer sets, 3 minutes in between them and was lifting really close to my max. I put up 108 on the shoulder press for 3 reps, 136 on the bench for 3 and 108 for 2 on the lat pulldown, which was my last, so I was fatigued. Basically doing this once a week, and legs will be done once a week, although they need some time off right now.
11-02-2008, 09:15 PM
So I've been doing 1-2 heavy workouts a week and some cardio work for hockey. I'm up to 150 or but gained some unseemly love handles. My goal is to gain 5 more lbs, then begin cutting. I could use some advice on the cutting part, since I intend to do it but without really losing pounds...
11-03-2008, 11:57 AM
I did some heavy bent over rows last night at about 1:30 in the morning. I crushed 90 lbs with surprising ease. I'm actually really focused on strengthening my whole back now, lower and upper. I have a couple hockey games this week but intend to do a heavy upper body workout, probably Thursday. Maybe some cardio and an arm day friday or saturday.
11-11-2008, 10:07 PM
Still been working out and eating heavy, up to 152 now. My complaint with myself is that I've way neglected my lower body and it's hurting my hockey. I'm going to do a combined up and lower body workout soon. I also will be doing a lot of the exercise bike for my legs, since I read so many NHL players do it. Happy with the upper body but I've added a little pudge too. I've worked in some ab bends and tried to cut down grams of fat to prevent awful love handles from coming about!
11-14-2008, 07:44 PM
I just did a 90 minute, complete body work out. I maxed out the bench at 156, 2 reps, the shoulder press at 132, 3 reps and was kinda weak on the lats, with the lat pulldown killing me at 120. I also managed 72 on the leg press, with my right leg, which is by far my weaker leg. I think I could've hit 84 or 96 for 1 RM.
I also did a nice half hour of work on the exercise bike with the resistance set at 67RPM on the max strength option. Bad knees suck, google patellofemolar syndrome if you wanna know what I mean.
BTW- I've also begun to do calf work 5 times a week, my little calves are lagging in development. And I still am doing forearm work as well, and did upper arm work specifically today for the first time in a few weeks. Today was a super complete body work out, 2.5 hours total.
11-16-2008, 07:23 PM
Last night was more calves and some abs for good measure. Today is a day off and hockey is tomorrow, so I'll probably be doing my next workout Wednesday. Maybe I'll give it a go on Tuesday but I doubt it.
12-10-2008, 09:24 PM
My apologies for having not posted in so long. I was away for a week with T-giving, then right after returning, I did something bad to my right pec in a game. I couldn't even take deep breathes without having a stabbing pain, I think it was a minor pec tear and it's almost fully healed now. As such, I did my first full work out in weeks today. I'll be doing another over the weekend. And by the way, I'm about 160 now, that's pizza for you!
01-02-2009, 04:30 PM
Apologies for not posting, but I was sick for a couple of weeks, then went out of town to visit family. Anyway, I was up to about 161 but had gained way too much body fat. I'm in the cutting process now. Trying to lose fat around my mid section and tone up. I'm down 3 lbs or so already and doing more cardio work outs now. I'm specifically doing the exercise bike on a resistance setting 2 or 3 times a week. I'm trying to increase my hockey shape more than anything else. I'm not worried about adding strength at this phase.
01-11-2009, 08:10 PM
I played hockey 4 times last week and am beginning hockey fest soon. I'm trying to cut off some fat, by eating only 30-40g 2 or 3 days a week and 60-65g the rest of the week with around 1700 calories, but still a lot of protein.
04-07-2009, 08:44 PM
So I know I haven't posted for a while, but I've met all my goals. I'm up to like 168 now. My initial voyage began at a weight of 140 and is ending just below 170. My upper arms went from 12.8 to about 14, chest from 40 to 42+, my forearms from 10.2 to 11.2, my calves from 13.5 to 14+, my upper legs from 24 to 26. I also gained 2 inches on my waist but I'm ok with that. I'm a stronger player now and can take and dish out hits better. I was blowing up guys last night in a "no-check" league, good stuff. I'm switching only to ice hockey so I'm sure I'll continue to get bigger in the legs as I skate 3 times a week and eat like a demon. The biggest help has been to add more carbs into my diet! I wish you all luck and want to think some of the people here who helped me.
06-14-2009, 02:44 PM
I'm just shy of 180 now. I've maxed out my weight. Haven't been lifting at all, just doing hockey stuff and riding the bike sometimes. My upper arms are 14.5, same as my calves, forearms nearly 12. I've gotten some fat, 15% BF now and my waist is 35, but I'm okay with that. I need some fat for when *******s elbow me in the gut, has been happening a lot lately.
06-14-2009, 02:57 PM
Definitely get back into the weight lifting, even a few quality sessions a week can make a world of difference. More LBM will certainly make you a better hockey player.
07-26-2009, 09:00 PM
Broke 180 but gained too much fat so I cut down to 172-174. My waist had ballooned to 35 and is back to 33.5 now. My BF% is around 14-15 but I have gotten so much stronger, primarily doing hockey. I've done some crunches, exercise bike and the occasional session for my arms/shoulders. I'd like to sneak in another work out or two but I don't have the time and my upper legs and shoulders have gotten huge from hockey and doing the targeted work outs once a week or so. Upper arms are rock solid and almost 15 when flexed. My upper legs, below the ass, 26" inch and no fat there either!
Let me tell you guys, two hours of slapshot practice is a serious upper body workout. It does wonders for my shoulders!
01-16-2010, 09:36 PM
Oddly, my last post was the day I met my wife. She cooks, so I am up to about 187 and feel I have too much belly fat. She disagrees- claims I have the perfect body- but I am trying to cut down on fat and get back to playing hockey more regularly. I also plan to spend more time in the gym.
01-18-2010, 08:01 PM
I'm determined to lose a little body fat but not drop weight. I'm having real problems weight lifting because I've badly ****ed up my right wrist, I think I might have tendinitis in it. Anyway, I'll be doing a gym leg work out tomorrow night.
I'm also making a serious effort to clean up my diet and focus more on good sources of protein, with less fat and junk carbs.
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