View Full Version : Titan's Summer Routine

06-15-2002, 02:12 PM
This is the routine I will be doing this summer. It was provided to me by Chris Mason. I am looking forward to the progress I will make while following it.

Monday & Thursday:

bench press 2 x 4/8
weighted dips 2 x 10/10

skulls 2 x 6/8

squats 2 x 6/8

Tuesday & Friday:

chins 2 x bodyweight x failure
t-bar or plate loading machine rows 2 x 6/8
pulldowns with a v-shaped grip 1 x 10

standing barbell curls 2 x 6/8
hammer curls 1 x 8

I will be throwing in a few sets of Calfs, about once a week. I will also do 1 set of 20 SLDL or 2 sets of 6/8 SLDL about once every 2 weeks.

I will be sleeping 10+ hours a day. And will be eating every 3-4 hours.

I have made very little gains with the routine i was previously doing, which was a 4 day, high volume, low intensity split. I did not do the low intensity on purpose, it was just lack of knowledge, so I am very excited about the gains I will make with a high intensity routine.

In this journal I will be recording my weight every sunday morning, before I eat. I will post all my lifts, and will try to post exactly what I eat each day.

Please feel free to post any comments in my journal, I am here to learn.

And now for the pictures of my weak ass. I am posting them only for comparison after summer ends. And I am ashamed of them. But perhaps the laughter will give me motivation :D

06-15-2002, 02:13 PM

06-15-2002, 02:13 PM

06-15-2002, 02:13 PM
OMG I AM ASHAMED!!! SQUATS!!!!!!!!!!!!!!!!!!!!!!!!!

06-15-2002, 02:14 PM

06-17-2002, 08:41 PM
6/17 Monday

1030- 2 eggs, egg substutite, 1/2 cup oats, yorgurt
1230-steak, sausage
300-protein pancakes = 40g whey, 3 eggs, 1/2 cup oats, 1cup mill
720-protein bar, bananna (post workout)
910-Rice, Steak, Bananna
11-Tuna, 2 slices bread, peach

DB Bench Press- 70x8,7,5
Dips- +30x10 +25x8
Skulls- 80x9 85x5
Squats- 205x7 195x8 ( slow and deep... I am trying to get form perfect)

I am unsure about the poundages to use for this rep scheme, so for the first couple of workouts may be slightly off from what chris gave me, untill i figure out how heavy of weights to use.

06-18-2002, 08:38 AM
Very Little ..

you think you will get far with such little training ,,, thats like not more than 4-6 sets per muscle.

06-18-2002, 09:15 AM
Hey man good luck with this. I think that program will do you a lot of good. If you eat like a mofo you could get some very serious gains and have a great physique. Try and get a tan though. ;)

Question for Chris if he's reading your journal and since he made up your program: Do you think SLDLs every other week is enough work? Or will his quads outpace his hams? I'm just a bit partial to making sure you have strong hamstrings as I've gone through a couple tears and know it sucks really badly. I know squats will incorporate the hams to a certain degree depending on stance, etc...just not sure if that would be sufficient.

06-18-2002, 04:52 PM
He actually didnt tell me to do the sldl's. The program he gave me was what i posted, minus the SLDL. I though that i would need some direct ham work. Chris hasnt said anything about SLDL to me, so i figure i will do them, unless told otherwise.

I will be updating my journal today when i get home. thx for the interest LP.

06-18-2002, 04:58 PM
Originally posted by Assassinator
Very Little ..

you think you will get far with such little training ,,, thats like not more than 4-6 sets per muscle.

That's plenty of training as long as the intensity is high. I think if he sleeps as much as he says he will and eats AT LEAST as much as he says he will (should eat more often) he could experience huge gains.
Besides, I wouldn't take anyone seriously who can bench more than they can squat.

06-18-2002, 08:27 PM
lol vido, that was only to help me remember what i had eaten before i wrote it down. I had like 2 more meals after that. Which i am filling in now.

06-18-2002, 08:38 PM
6/18 Tuesday

1000- 1/2 cup oats, tuna, mango, dried cranberries
100- 2 handfulls pecans
145- tuna, 2 eggs, 2 slices bred
330- tuna, 1/2 cup oats, peach
700- chicken fajitas, 2 tortillas ~1.5 chicken breasts (post) VITAMINS
Will eat probably 1 more meal

Chins(slow)- 11,6 (WTF... I normally do way more)
T-Bar Machine(palms facing eachother)- 90x6 80x8
Close grip pulldowns- 140x6 130x7
Ez curls- 80x6 75x8
Hammer curls- 40x8

Slept like 9 hours last night. God i love the summer.

06-19-2002, 05:51 PM
Originally posted by Vido

\Besides, I wouldn't take anyone seriously who can bench more than they can squat.

hahah.......i was thinking the same thing
program looks excellent :thumbup:

06-19-2002, 08:08 PM
6/19 Wednesday

11- 2 eggs, egg substutite, salsa, 1/2 cup oats
240-chicken breast, salsa, 1/2 cup oats, bananna, nectarine
445-tuna, noodles
645-meatloaf, 2 slices bread, brocolli, vitamins

Low Stationary bike (feet parallel with seat) 20 mins 6.25 miles

Sleep: 11 hours

06-19-2002, 08:24 PM
El Pietro how often do you suggest i do SLDL? On what day, with what rep scheme, supposing i keep the rest of my routine constant?

06-19-2002, 08:29 PM
Well if you want to do it every other week that's fine. Maybe you could do leg curls every week and then on the weeks you do SLDLs you could go lighter on the leg curls.

I posed the question to Chris as he gave you the program. I personally think that hamstrings should get more attention than just what comes from squats but he may have some reasoning I haven't considered.

06-19-2002, 08:55 PM
ok, i gave chris a link, we will see what he says.
Would you do SLDL every week LP?

chris mason
06-20-2002, 06:25 AM
Hmmm, well, I am neither for or against the direct work for the hamstrings in this routine. If you do perform direct work, I would use hamstring curls as opposed to stiffs. I don't want your lower back to get overly stressed as it might if you are performing both squats and stiffs twice per week. So, if you wish, just perform 1 set of hamstring curls after your squats on Monday and Wednesday.

Remember, as it looks like you have, train using strict form, a relatively slow, controlled cadence (not overly slow, just controlled). Don't worry about the weight you are using, at first you will have to train with a tad less weight, but you will blow by that quickly enough.

One last thing, it looks like you are not consuming adequate calories. Remember, go ahead and loosen the diet, eating tuna and oats is not going to get you big (unless you are downing a gallon of milk a day as well). Go ahead and eat some fattier foods, and drink a lot of milk. Eating enough is a hige part of the program. Whenever I provide these routines, I tell people this, yet they don't listen. EAT A LOT! What you are eating now IS NOT A LOT. EAT MORE.

chris mason
06-20-2002, 06:30 AM
Ok, I just looked at your pics, you are my ideal guinea pig! You are a lean young guy with decent genetics. If you follow this program, train hard, and EAT EAT EAT, you will blow-up over the summer. Your friends will not recognize you. Everyone will accuse you of being a juice monkey! It is all up to you! Now, DO IT! Oh yeah, while you are reading this you should have been drinking a big glass of milk followed by another big glass!

One more thing, why did you do 3 sets of DB press instead of 2? Follow the routine. In addition, if you keep asking for opinions, you will get them, you will get swayed, and soon you will be on a completely new program... Just follow the routine and go drink another glass of milk!

06-20-2002, 11:26 AM
oK thanks chris. I will follow your routine exactly now. EXACTLY. I did an extra set on the db Press because i was trying to get the weight right, the next time i do it i will have 2 sets of hopefully the exact rep scheme you gave me. I did another set on it, because i was unexpectantly able to do 6 reps on the first set instead of 4.

I will eat more, i will drink a helliva lot more milk. at least a few cups with every meal. considering i eat 6 meals, that will be alot.
Thanks for the help chris. I now know what i need to do.From now on the rep scheme should be perfect, because i know what weight to start with. Thanks man.

06-20-2002, 11:28 AM
Good luck man, your looking decent right now. Good delts. Listen to chris though man PILE in the milk and stick to his workouts 100%. Youll gain some size big time.


06-20-2002, 11:30 AM
... After looking at your diet man you really gotta start PACKING in some calories. Eat eat and eat. Dont stop keep dumping in the calories. Eat high calorie stuff like peanut butter on a multi-grain bagel with whole milk. And just lots of stuff. Eat turkey subs and chicken breasts and just tons of everything. Once you feel like your gonna hurl wait an hour or so and do it all over again.


06-20-2002, 09:10 PM
6/20 Thursday


1020-2 eggs, 3 whites, 1/2 cup oats
1230-tuna, rice, bananna, apricot, 2 cups milk
240-avocado, turkey sandwich
720-40g whey, 35g dextrose, 35g malto, lots of milk, 5g creatine, vitamins
950-Steak, 1/2 cup oats, 2 cups milk


DB Bench- 75x7,6 (!)
Dips- +35x9, +30x7 (!)
Skulls- 85x8,7 (!)
Squats- 210x7 200x7 (!!!!!!!!!!!!!) WOOHOO
Leg Curl-130x6

YAY all my lifts went up. Im so happy. I was extatic after i did my squats. I was able to do 5 pounds more today for the same reps. My squat hasnt really been going up, and on the first week of this routine it has already. I am not going to push the weight increase though. I will put on another 5 lbs next week, because i was still doing more than the reccomended 6.

06-21-2002, 09:21 PM
6/21 Friday

1000-1/2 cup oats, 2 eggs, 3 whites, 3 cups milk
1200-2 slices bread, tuna, 4 cups milk, cherries
200-meatloaf, apple
440-1/2 cup oats, yorgurt, cottage cheese
625-40g whey, 35g dextrose, 35g malto, 5g creatine
820-1/2 cups oats, steak, 3 cups milk
1200-bananna, tofu, 3TB PB

Chins- 12.5, 8.5 (!)
T-bar rows-95x6 85x8 (!)
Close grip pulldowns-130x10 (!)
Ez curls-85x6.5, 80x7 (!)
Hammer-40x5, 35x10
Standing calf raise-120x11 130x6

Thighs are tender from this week's leg workouts, not as sore as usual with my old high volume low intensity workouts. I believe strength is improving better though, size will come.

Weight went up on all my lifts today. Im happy.

I have to go to the giants game tomorrow. Damn I hate baseball, ll bring 2 sandwiches and some fruit. Ill eat alot when i come home, i will be going to one of my friends party. Its going to have alot of adults, and be semi nerdy, but it should be pretty fun.

Sleep ~10

06-22-2002, 11:59 AM


945-2 eggs, lots of egg substutite, 1/2 cup oats, strawberries, 4 cups milk
1255-2 slices bread, staeak, nectarine, bananna
220-2 slices bread, steak
from like 6 to 10 i ate alot of bread and chicken. Like 6 slices bread, and like 5 peices barbecued chicken. I also ate strawberries. I was at a party.

Sleep ~9 hours

chris mason
06-23-2002, 04:42 PM
I don't think I am completely getting through. You are still measuring everything, and eating very low fat foods. What you need to do is start eating some higher fat foods, foods that are dense in calories. If you continue to eat the way you are, you will limit your growth. You won't become a blob by eating this way, at least not for a long time. Monstar gave you very good advice, try it. Give it a go. Trust me.

Great job on the weights by the way!

06-23-2002, 05:14 PM
Originally posted by chris mason
I don't think I am completely getting through. You are still measuring everything, and eating very low fat foods. What you need to do is start eating some higher fat foods, foods that are dense in calories. If you continue to eat the way you are, you will limit your growth. You won't become a blob by eating this way, at least not for a long time. Monstar gave you very good advice, try it. Give it a go. Trust me.

Great job on the weights by the way!

I agree.

Titan man your training is looking solid but you gotta really start focusing on taking in some serious calories. If you feel like youre putting on some bodyfat then back off a little but until then I would eat as much as I can.

Eat things like lean steaks, and maybe even moderately fat steaks. A little bit of fat wont hurt. Whole milk, tons of it. Eggs with a little cheese, etc. Just eat LOTS of stuff man no reason to cut your training results short by not taking in enough calories.


06-23-2002, 05:19 PM
i will eat whole eggs from now on. I am going to summer school at a college for 5 weeks. They will be giving me 3 meals a day, which i believe will be buffet style. I will eat as much as possible at these 3 meals, and then i will suppliment with the food i bring. What do you recommend bringing? Im assuming the food they prepare will be semi fatty, so that should be good.

So chris. I should be eating as much as possible at around 4 meals correct?
I would eat 4 meals per day, and aside from breakfast, I would eat as much as I could at each meal, then I would eat a little more

So just eat whatever they provide at the school, eat as much of it as possible in one sitting? Just trying to understand how you want me to eat.

06-23-2002, 09:53 PM
6/23 Sunday

Weight- 165.5 BF:11.8% according to calipers

11-2 eggs, 3 whites, 1/2 cup oats, 4 cups milk
145-chilie, 4 cups milk
420-chilie, 4 cups milk
630-chicken, greenbeans, refried beans, 2 cups milk, strawberries, vitamins
1130-4 eggs, refried beans, 3 TB PB, 2 cups milk

06-24-2002, 08:51 PM
6/24 Monday

1040-5 eggs 1/2 cup oats, bananna
100- 2 cans tuna, mustard, olive oil, 3 slices bread, nectarine
645-milk, 40g whey, 35g dex, 35g malto, 5g creatine
1100-chicken, greenbeans, 2-4 tb PB, 1 slice bread, grapes, 4 cups milk

DB Bench Press-80x5 75x5
Dips- +35x8 +30x9
Skulls-90x4.5 85x7.5
Squat- 210x7 190x9 (god damn it i thought i had 200 on the bar, but then I realized it was too light and i stopped)
Leg curl- 135c6 13x6
stand calf raise- 135x10,6

My lifts went down alittle, i attribute it to being tired. After the initial set on Db bench my muscles felt tired, and after i did too light on the second set of squats i was mad. Thursday will be an excellant workout to make up for this one.

06-25-2002, 06:50 PM
6/25 Tuesday

1100-5eggs, 1/2 cup oats
100-3 peices indian chicken, 2 slices bread, grapes, 4 cups 2% milk
545-lots of meatloaf, 2 slices bread, salad, 2 cups milk
920- tuna, olive oil, 2 slices bread, 4 cups milk
1200-cottage cheese, yogurt, peach, tofu

After i ate that damn indian chicken i wasnt hungary at all, i wonder why. All meals after that i was force feeding myself. I can still taste that ****.

Chins- 14,7 (!)
T-bar rows- 100x6, 90x7.5 (!)
close grip pulldowns- 135x10 (!)
ez curls- 90x7 85x7 (!)
hammer curls- 40x8 (!)

Many of my lifts went up, and it was a pretty good trip to the gym. I think my form on hammer curls sucks, and i may be using too much weight, right now i am swinging it. Next week i may go down to 35 and do it with no swinging at all.

06-27-2002, 04:51 PM
6/26 Wednesday

1100-5 eggs, 1/2 cp oats, 4 cups milk
130-2 cans tuna, olive oil, mustard, bananna, 3 slices bread
630-7 eggs, 1 cup oats, bananna, 4 cups milk
930- refried beans, soup
1210- protein bar, peanut butter, 4 cups milk

06-27-2002, 04:53 PM
6/27 Thursday

1200-5 eggs, 1/2 cup oats
345-2 cants tuna, olive oil, 3 slices bread, 4 cups milk
650- meatloaf, 2 slices bread, 4 cups milk ( i was really full after this meal)


DB Press- 80x4 70x8
Dips-+35x9 +30x9
Skulls-90x7 85x7.5 (!)
Leg press(45 degree sled)- 360x10 380x6
(my lower back was very sore, so i did not think i would be able to do squats well enough, i did leg press so my legs would be worked and my back could get a chance to rest)
Leg curl- 135x7 130x5

I didnt feel strong today, none of my lifts suffered horribly, but i wasnt able to increase any of my lifts. I will attribute it to being tired, i should have slept more last night.

sleep- 9 hours

chris mason
06-27-2002, 07:19 PM
Originally posted by Titan
i will eat whole eggs from now on. I am going to summer school at a college for 5 weeks. They will be giving me 3 meals a day, which i believe will be buffet style. I will eat as much as possible at these 3 meals, and then i will suppliment with the food i bring. What do you recommend bringing? Im assuming the food they prepare will be semi fatty, so that should be good.

So chris. I should be eating as much as possible at around 4 meals correct?

So just eat whatever they provide at the school, eat as much of it as possible in one sitting? Just trying to understand how you want me to eat.

Yep, as much as possible at each meal, and then some! You will need to monitor your progress in the gym as well. If you feel that you are not properly recovering between sessions, we will adjust things.

06-28-2002, 08:51 PM
6/28 Friday

1100-5 eggs, 1/2 cup oats
230-meatloaf, 3 slices bread, 6 cups milk
640-12 oz steak, vegies, 3/4 baked potato, bean soup, iced tea
1110-7 eggs, 2 yorgurts,1/2 cup oats

chins- 12.5 6
t-bar rows- 102.5x5.5 92.5x 7
close grip pulldowns- 140x8.5
ez curls- 95x5.5 85x7.5
hammer curls- 35x8
standing calf raise- 155x10,8

I drank alot of water before the chins for a try. I weighed 173 with clothes on and all the water in my belly. I think thats a good idea, since im not using added resistance. Plus its a pretty funny idea.

06-29-2002, 07:40 PM
6/29 saturday

1130-7 eggs, yorgurt, 1/2 cup oats, 2 cups milk
530- salad, cornbread, chilie, chicken soup, tapioca pudding (alot of food at this meal)
1000-meatloaf, 1/2 cup oats, yorgurt, 4 cups milk

Starting tomorrow i will be at my dads for around 6 days. I hope i will have access to a gym there. We will see.

07-01-2002, 09:19 PM
6/30 Sunday

Weight-168 BF~12.9%

910-meatloaf, 1/2 cup oats,protein bar
215-2 cans tuna, 3 slices bread, 2 cups milk, olive oil, string cheese
630-lots of steak, 2 slices bread, 4cups milk, olive oil
1000-steak, peanuts, 2 cups milk

I WILL NOT HAVE ACCESS TO A GYM THIS WEEK...GOD DAMN IT. The gym i was going to go to wouldnt let me in unless i had ID saying i was 18. I am 16 so... DAMN IT.

07-01-2002, 09:24 PM
7/1 Monday

1030- 5 jumbo eggs, 2 slices bread
220-2 cans tuna, 3 slices bread, 2 string cheese
630-cottage cheese, beans, artichoke, oloives, 2 slices pizza, diet coke
930-steak, salmon, 6 cups milk

Warmup: jumprope
3 sets of wide pushups to failure
2 sets diamond pushups to failure
2 sets of skulls w/ laundry detergent bucket full of water to failure (> 80lbs water)
1 set hack squat
156 body weight squats in succession

I figured i would try to do similar workouts to the ones i have been doing, with out equipment. I will do what i can, with what i have. THis means lot of bodyweight stuff, and a messed up repscheme, but what can you do. Once I get to the College in davis on saturday, i will have access to a gym.

If anyone has any suggestions for stuff i can do at home w/o equipment, please tell me. It would be very benificial.

07-02-2002, 02:09 PM
7/2 Tuesday

600-3 eggs, 2 whites, 2 slices bread (the hardboiled eggs were nasty, and i couldnt eat all the yolks)
1220-Chicken pesto burrito, tomato soup, iced tea
715- meatloaf, 2 slices bread, 4 cups milk, salad w/ olive oil
1030-steak, 3/4 cup oats, 4 cups milk

Sleep ~7 hours

DOMS: JESUS CHRISt, why the hell am i so sore from that workout last night. I didnt even use weights for gods sake. Must be lactic acid buildup or something. My legs are extremely sore, my trice[s are moderately sore, and my back is even sore. But my chest isnt sore at all. I CANNOT WAIT UNTILL I HAVE ACCESS TO A GYM AGAIN.

07-03-2002, 09:38 PM
7/3 Wednesday

940-4 jumbo eggs, apple
1240-steak, 3/4 cup oats, 4 cups milk
520-meatloaf, 3/4 cup oats, 2 cups milk, vitamins
1000-1.5 cans tuna, olive oil, 4 cups milk, peanuts

My legs are still sore. Tomorrow i am going to jumprope, and perhaps do curls with the bucket full of water, maybe some pullups, and shrugs also. We will see.

Sleep: 10 hours

07-05-2002, 10:06 PM
7/4 Thursday
1010-3 jumbo eggs, ckicken, 2 pancakes
200-tuna, 3 slices bread, olive oil. apple, 8 cups milk
600-2 slices bread, 2 achicken breasts, 4 cups milk, vitamins
1020-1.5 chicken breasts, avocado, 4 cups milk

07-05-2002, 10:09 PM
7/5 Friday
900-4 jumbo eggs, 1 small can salmon, 2 cups milk,vits, 2 slices bread.
130-chicken sandwich w/ mayp and greasy bread *eiew*
700-veal, minestroni soup, polenta, 2 prawns
1030- 2 chicken breasts, avocado, 4 milk

Tomorrow I am going to UC Davis to start my summer school, so i hope i will be able to train there. They told me i could, and i plan on holding them to it. I dont knwo what i would do if they say i will not be able to lift weights there. This one week of doing nothing, has already made me feel like ****.

07-07-2002, 07:45 PM
7/6 Saturday

900-meatloaf, 3/4 cup oats, vits
1200-turkey sandwich, turkey meat, ham
600-greasy chicken drumbsticks, small ammnt lasanga, low fat milk, cottage chees, pudding
1010-protein bar

07-07-2002, 07:50 PM
7/7 Sunday

800-eggs, cottage cheese, grits, bananna, lowfat milk
1200- 3 bread, tuna, cottage cheese, lowfat milk
630- beef stew, noodles, lots low fat milk, cottage cheese, pudding, small ammnt veggies

db bench- 80x7.5 75x6.5
skulls 95x5 85x6.5
squat- 215x8 210x4
plate loaded seated leg curl- 105x8 95x12

I am at summer school now, so all the food i eat is caffetiera food. I am so happy that i can train again. I will be updating every 2-3 days.

07-09-2002, 08:30 PM
7/8 monday

800-eggs, cream of wheat, milk
1225-soup, 3 slices bread, lots of milk
615-chicken stirfry, soup, fish, brocolli, rice, milk
1000-1.5 cans tuna, PB

chins- 11.5, 6
db row- 80x10, 85x8
close grip pulldowns- 140x14
curls-85x6 75x7.5
standing calf raise and 1 leg raise

I just realized that i thought the ez curl bar weighed 25 lbs, but i think it weighs 15 lbs now. So all teh weights i have been posting for ez curls is wrong.
Now i know

07-09-2002, 08:32 PM
7/9 tuesday

720-oatmeal, eggs, cottage cheese, yorgurt, milk, kiwi
1200-turkey, 4 bread, bananna
620-chicken stirfry, port, corn, milk, frozen yorgurt
1030-1.5 cans tuna, PB

07-14-2002, 09:50 PM
7/10 Wednesday


750-eggs, grapenuts, milk
1230-tuna, 3 bread, milk, pudding
620-2 fajitas, cottage cheese, milk, pudding
1000-1.5 tuna, pb, vits, creatine

db press-80x6.5 75x6.5
skulls-85x7, 80x8 (bad form)
squats-215x6 (perfect) 205x6

07-14-2002, 09:51 PM

800-eggs, bran cereal, milk
1230-tuna, 3 beraad, milk, cheese
620-chicken stirfry, rice, cottage cheese, milk
1030- 1.5 tuna, PB

chins- 12,6
tbar-90x11, 100x10,8
curls-85x5, 75x8.5
1 leg raise- 35x13,10 seat raise- 95x13

07-14-2002, 09:54 PM
7/12 friday

eggs, bran cereal, milk
1230-tuna, 2 bread, cheese, cottage cheese
630-lasanga, chicken stirfry, cottage cheese, frozen yorgurt, milk
1100-1.5 tuna, pb, creatine, vits

07-14-2002, 09:55 PM
7/13 saturday

eggs, milk, bran ceareal, grapefruit, milk
1230-tuna, 3 bread, cheese, milk, pudding
800-2 hamburger buns, 4 patties, corn
1100-1 tuna, vits, pb

07-14-2002, 09:58 PM
7/14 sunday

1100-2 bread, tuna, cheese, splt pea soup, all bran cereal, milk
600- chicken, 2 tortillas, beef, rice, milk, frozen yorgurt
1100-1.5 tuna, vits, pb, creatine

db press- 8-x8, 75x7.5
dips-+35x9, +30x7.5
skulls- 85x4.5 75x8.5
leg press- 380x11,10 ( my back was too sore for squats, and i almost puked on these, it was great)
leg curl- 115x8

07-15-2002, 05:07 PM
Good job with the training!
A couple of comments about your diet. How are your energy levels? You seem to be getting adequate amounts of protein, though, to me, it seems like you need to increase your complex carbohydrate intake. If your portions are dictated by the cafeteria servings, bring some bagels or oatmeal with you. Bagels travel pretty well (they don't get smashed as easily as regular bread), and unlike the oatmeal (unless you can mix it in water and eat it raw like I do!) it's easier to eat on the run.
Also, I don't know what your course schedule is like and what time you workout, but it seems like you could fit in at least one more meal sometime, even if it is a quick-hitter like a bagel w/ peanut butter that you can tote around with you.
Lastly, maybe you just failed to enter a meal you ate on Sunday, in which case that's cool, but to reiterate, don't miss meals!
Keep up the good work!

07-19-2002, 09:36 PM
7/15 monday

800- eggs, all brand, milk
1230-tuna, 2 bread, cheese, milk. vegies, turkey soup
530-london broil, cereal, peas, cottage cheese, yorgurt
1000- 1.5 tuna, pb, vits, creatine

chins-12.5 5.5
close- 150x9.5
curls-85x6 75x8.5
1 leg raise- 35x14,11
seated raise- 110x8

faus- thans man. energy levels are pretty low. i will take in more complex carbs, but i regret it because i am taking in alot of fat from teh caffeteria food. But i guess this is what mason wants. I am deffinetly putting on weight, fat and muscle. I am eating very large portions at each meal,.

07-19-2002, 09:37 PM
7/16 tuesday
800-eggs, all brand, milk
1230-2 buns, turkey, 3 eggs whites
530- turkey, bean soup, noodles, milk, likttle frozen yorgurt
1000-pb tuna, vits

07-19-2002, 09:40 PM
7/17 wednesday

800- eggs, all bran, cereal, milk
1230-3 bread, tuna, cheese, lots milk
530- fish, ham, rice, lots milk
1000-2 protein bars, vits, creatine

db press- 85x6.5 ( HELL YEAH) 80x4.5
dips- +35x10,6
skulls- 85x6,80x7
squat-220x4.5, 210x 4 ( more weight less reps)
leg curl- 95x10,8

great workout besides squats, i was tired from db press. I will do better next week.

07-19-2002, 09:42 PM
7/18 thursday

800- eggs, oatmeal, all brand, cottage cheese, milk
1230-tuna, 3 bread, cheese, milk, cottage cheese, granola
530-dont remember
1000- protein bar, vits

chins-11 5.5
close- 155x9
curls-85x6 75x9
1 leg raise- 35x15,11
seated raise- 115x9
leg raises

Great workout.

07-19-2002, 09:43 PM
7/19 friday

800-eggs, milk, grits, bran
1200- 3 bread, tuna, cheese, milk
530- beef stirfry, pork, rice, milk, brocolli
1100- 1.5 tuna, pb, vits, creatine

Sorry for posting all these at once, i didnt have time to post them before hand.

07-25-2002, 09:46 PM
7/20 Saturday

800-eggs, cream of wheat, bran, milk
300-tri tip, cornbread, tortilla, chicken, iced tea, cottage cheese
830-tuna, protein bvar, pb, vits

07-25-2002, 09:48 PM
7/21 Sunday

800-eggs, oatmeal, bran, milk
1200, 3 bread, tuna, cheese, milk
630- forgot
1030- peanuts, protein bar

07-25-2002, 09:51 PM
7/22 Monday
800-eggs, bran, grits, milk
1200-tuna,3 bread, cheese, milk, chicken soup
530-cottage cheese, rice, zuchini, milk, beans, pea soup
910-peanuts, protein bar, vits, creatine

db press-80x6 75x7.5
skulls- 85x5.5x2
LEg press-410x9x2

Dumb ass guy hogging squat rack... so i did leg press

07-25-2002, 09:54 PM
7/23 Tuesday

800-eggs, oats, water
200-4 bread, tuna, cheese, bananna
545-beef, 2 bowls life cereal, milk
1100-tuna, pb, vits, creatine

t bar- 125x7,6.5
close grip-160x8.5
curls-85x7, 80x7
1 leg raise- 35x15x2 0x18

07-25-2002, 09:56 PM
7/24 wednesday

800-eggs, bran, milk
1230-3 bread, tuna, cheese, milk, tapioca
630-turkey, rice, beans, milk
1100-tuna,, pb, vits

07-25-2002, 10:01 PM
7/25- thursday
800-eggs, grits, milk, apple
1130-tuna, 3 bread, cheese, soup, cottage cheese, pudding
530- 3 peices chicken, rice, beans, soup, milk

db press- 85x6
dips-+35x10,6 (wider grip)
skulls- 85x5.5 , 70x7.5
squat-220x6, 205x8 (yippie)
leg curl- 95x11 100x6


08-11-2002, 03:15 PM
t-bar- 125x8x2
curls-85x7 80x9
seat cr- 115x12,10

08-11-2002, 03:17 PM
db-85x7 75x9.5
skulls- 85x7.5 80x7.5
leg press- 420x10,8
leg curl-105x10,8

08-11-2002, 03:18 PM
tbar-130x10 125x9
curl-90x5.5 80x9
hammer- 35x7.5
1 leg raise- 40x15,12

08-11-2002, 03:18 PM
db-85x8 80x7.5
skulls- 85x7.5 80x8
squats- 225x5 DEEP!

08-11-2002, 03:20 PM
chins- 13,7
db row- 90x5.5 80x8
close- 160x8
curls- 85x4.5 75x8
hammer- 30x5
1 leg- 40x16, 10

08-11-2002, 03:20 PM
Nothing for 1 week. I am at a cabin.
I went mountain biking, and kayaking

08-11-2002, 03:22 PM
db- 85x6.5 75x6
dips- 35x10,7
skulls- 85x6.5 80x5.5
squats- 225x4 Knees hurt
Leg ext- 140x13
leg curl- 130x12

I am not getting enough recovery, and may be begining to over train. I took a week off, and i still did not feel recovered. I may go back to a more conventional workout such as a split like Gino's or Max OT. Any thoughts?

I think i will switch workouts at the beginning of next week. I will post pictures of my progress when i get my camera back.

08-12-2002, 02:59 PM
OK i am for sure switching workouts after this week.
I have made good gains on this, and now its time to switch it up, the gains are stagnating. I am also not recovering well.

I am going to be using a 4 day split. I am currently reading belials journal, and will be using a workout very similar to his.

Chris thanks for the great workout. I appreciate your help.

08-13-2002, 09:39 AM
Post the way you're going to structure your routine.
As an alternative, you can also try the WBB #2 routine that Maki posted, or take the WBB #2 routine and rearrange things to a push/pull/legs split. The reason I think that WBB #2 might be a good change for you is because of the increased reps per set. Some people can stay at 5-6 reps for long periods of time and continue to make progress. I have always had to cycle my reps to continue making progress, and it is likely that decreasing the weight slightly to get more reps will help stimulate growth again. Even though you're using a slightly lighter weight, you still want to go at a very high intensity level where your final rep is a struggle. After about 4 weeks using the higher reps scheme, gradually increase the weight and lower your reps back down to the 5-6 range.

08-13-2002, 09:57 PM
i will consider it. I will probably be sticking to a 6-8 rep range on exercises. I am currently reading Belials journal, and will be doing something similar to him, which seems to be a

not in that order but something similar to that, i will be reading belials journal.
THanks for the help man, i think i will do slightly higher reps for a while