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jiacstrap
10-14-2002, 09:13 PM
I made this journal to keep track of everything and keep me motivated.

I am 16, a junior in high school and been lifting since March of 02. Had a couple injuries along the way so far with wrestling though :(. I started lifting for wreslting and that is what I am currently doing it for, right now I don't have any plans on bodybuilding or powerlifting, I just want to keep progressing with my lifts really.

I like lifting becuase it is like a sport, but it is a sport that is all you, no teamwork or anything like that. Everything you put in you get out. You set the weight that you want to lift, and you work until you can lift it. Its just like wrestling with dedication and it not being a team sport.

My style is low volume and to failure (basically HIT) on every set possible (at least that is what I try :) ). I will change it up someday to more of a volume training, but I don't have too much time right now with work, soccer, wrestling, baseball, and school. Plus my beautiful gf, and the most important thing; god. Im a christian and would love to talk about anything with christianity, just pm me.

Well thats enough of my rambling here are my stats:

Age: 16 (8/17)
Weight:152 (10/14)
Mile:5:39-(9/27)
Measurements coming.....

Phase 2- Strength Training and Cut for wrestling (http://www.wannabebigforums.com/showthread.php?s=&postid=330962#post330962)

jiacstrap
10-14-2002, 09:17 PM
btw, I used to be waterbuckat but that sn went NUTS, and I can't log in, so add 160 posts to my total :)

jiacstrap
10-14-2002, 09:30 PM
Im following WBB routine #1 right now. Im going to follow this at least until the beginning of November. http://www.wannabebig.com/article.php?articleid=25

lifting:
Saturday- legs, forearms
Monday- Shouldres, Tri, Bi
Thursday- Chest, Back

supplements:
Whey Protein
Glutamine
Multivitamin
CANNED CHICKEN :)


Goals for 11/28, Thanksgiving

I just want to get stronger right now, im cutting for wrestling so im not going to put on huge gains. Can't wait to bulk during baseball season :)

Flat BB Bench Press 145x8
Squat 185x8
Deadlift 205x1
Incline DB Press 45dbx6
dips 25pdx6
Wide Grip Lat Bar Chins BWx8
BB Curl 95x6
Closegrip bench 115x6
Military Press 50pd on smith bar x6

Weigh: 143 (gotta wrestle 140)
Need to get a lot more flexible
Run 5 miles nonstop (ran 4.9 once, never 5 though)
mile 5:30

jiacstrap
10-14-2002, 09:31 PM
This was my first workout in this routine, I am starting it again this Thursday becuase I am so sore from a wrestling tournament I had on Sunday......

Thursday, October 10th, 2002

Notes:

I did this workout like a while ago so I don't remember too much........ Felt wierd on the Flat BB press, im used to the db's. Should go a lot heavier next time on the incline db press. Keep doing chins like that until I can get my reps up. Go with 75 on the bb rows. A LOT heavier on the DB shrugs. Good workout. 2-3 days after my chest was burnt. A day after my back and tri's were burnt and my biceps had a good pump.



Chest:

Flat BB Bench Press:(201temp) 125x8. 135x4
Incline DB Bench Press:(211temp) 32.5x8, 37.5x6
Chin Down Leaning Forward Dips:(101temp) BWx8, BWx5


Back:

Chins:(101temp) BWx6(palms away, shoulder grip), BWx5 (palms in, close grip)
Deadlift:(111temp) 2x155x8 (switched over/under grip on each set)
Bent Over Thumbless Grip BB Rows:(111temp) 65x10, 85x6
DB Shrugs:(111temp) 37.5x10
Chins:(101temp) BWx4(palms away, shoulder grip), BWx3 (palms in, close grip)

jiacstrap
10-15-2002, 04:43 AM
Tuesday, October 15th, 2002

Ramblings:

Oatmeal is HORRIBLE, I need something to make it tase good. I ate it plain with water. Are soccer game got cancelled becuase something happened to the other teams coach and he couldn't show up at the game, but after our little practice we had a pizza party :help: My will power came through and I didn't have nothing but a glass of water. It was hard though.


weight: 154.5
sleep: 5 hours

Diet:

6:30- 1/2cup of oatmeal (150ca, 3f,27c,5p), 2 hardboiled egg whites (30ca,7p), multi total:180ca,3f,27c,12p

10:30- Half can of chicken(150ca,1f,32p), nonfat cottage cheese yogurt cup(80ca,1f,5c,12p) total: 230ca,2f,5c,44p

2:30- 2 slices of wheat(120ca,2f,24c,6p), TBSP of light mayo(45ca,4f,2c), 1/2 can of chicken(150ca,1f,32p), 5 rice cakes(50ca,11c) total: 365ca,7f,37c,38p

6:30- 2 slices of wheat(120ca,2f,24c,6p), TBSP of natural peanut butter(95ca,8f,3c,5p), TBSP low sugar jam(25ca,5c), banana (75ca,19c) total: 315ca,10f,51c,11p

7:15- 4 pieces of chicken strips(120ca,1f,1c,29p), 1 1/2cups of lettuce(15ca,4c),2 hardboiled egg whites(30ca,7p), TBSP balsamic vinegar (5ca,2c) total: 170ca,1f,7c,36p

9:30- 2 links of turkey sausage(320ca,18f,2c,36p), multi total: 320ca,18f,2c,36p

Totals:

Calories: 1580
Fat: 41-369(23%)
Carbs: 129-516(33%)
Protein: 177-708(44%)



Diet Notes:

Way to little calories, but I felt good the whole day, I guess it was the food form Monday still lol I am going for 2000 calories tommorow. Im adding cherios to my breakfast with skim, and before my game tommorow im having a pb and j with a ensure bar.

MonStar
10-15-2002, 06:03 AM
Good luck achieving your goals man. :thumbup::thumbup:

BennettBoy
10-15-2002, 07:51 AM
I know this would be terribly frowned upon by most.....but I add 1/4 teaspoon (very little) sugar to my oatmeal. I'll have to stop that later but it works for now. Try some equal if you don't want to use sugar. I love my oatmeal, but I'm with you....it needs a little boost LOL.

jiacstrap
10-15-2002, 10:28 AM
Originally posted by BennettBoy
I know this would be terribly frowned upon by most.....but I add 1/4 teaspoon (very little) sugar to my oatmeal. I'll have to stop that later but it works for now. Try some equal if you don't want to use sugar. I love my oatmeal, but I'm with you....it needs a little boost LOL.

Ok, sugar isn't that bad in the mourning, I don't know if I want to use it though, maybe some cinnamon, but that is probably worse for you. Doesn't equal have aspartame? I heard a lot of bad stuff about aspartame...... Im not into the fake sugars....... Thanks

jiacstrap
10-15-2002, 10:30 AM
Originally posted by MonStar
Good luck achieving your goals man. :thumbup::thumbup:

Thanks, I appreciate the encouragements :)

jiacstrap
10-15-2002, 05:58 PM
Routine Plans for the Future

I think I am going to stick to WBB routine #1 until wrestling season starts, once that starts I am going to go with a full body workout twice a week or a push/pull split 3x a week, workouts like that. I am going to do full body workouts until wrestling is over and then once it is over I am starting my bulk and I think I am going to do WBB routine #1 again but this time do Chest back, day off, legs, shoulders bi tri then day off and back to chest. Just to see what the shorter recovery time does for me. I heard that 4 days off is a lot better then a week, so I want to give it a whirl, right now I think a week rest is fine with soccer and me cutting.....

Blood&Iron
10-15-2002, 06:38 PM
Originally posted by BennettBoy
I know this would be terribly frowned upon by most.....but I add 1/4 teaspoon (very little) sugar to my oatmeal. I'll have to stop that later but it works for now. Try some equal if you don't want to use sugar. I love my oatmeal, but I'm with you....it needs a little boost LOL. Dude, try Splenda. I swear, it taste exactly the same as sugar(at least sometimes) I put a teaspoon of it along with 2-3 teaspoons of cinnamon on my oatmeal, and it's like a dessert.

jiacstrap
10-15-2002, 08:02 PM
Originally posted by Blood&Iron
Dude, try Splenda. I swear, it taste exactly the same as sugar(at least sometimes) I put a teaspoon of it along with 2-3 teaspoons of cinnamon on my oatmeal, and it's like a dessert.

hmmmm, what is in splenda? Can I get this at like a local supermarket? I want to look into it.......

jiacstrap
10-15-2002, 08:09 PM
I just found a real tablespoon in the kitchen and I realized what a TBSP is compared to my spoons, I am about right, I think I put a little too much for today and tommorows meals on some stuff but now I know :)

MonStar
10-16-2002, 05:15 AM
Agreed. Try splenda man. I sell it at my work and sometimes use it to sugar coffee. Its MUCH sweeter than coffee without as many calories and grams of actual sugar, etc.

jiacstrap
10-16-2002, 05:58 PM
Originally posted by MonStar
Agreed. Try splenda man. I sell it at my work and sometimes use it to sugar coffee. Its MUCH sweeter than coffee without as many calories and grams of actual sugar, etc.

Ok, looking at some other journals and I see that splenda is the "thing", guess I missed out on that trend until now lol Im going to have to pick some up, thanks guys

jiacstrap
10-16-2002, 08:13 PM
Wednesday, October 16th, 2002

Ramblings:

Had a horrible day, felt like crap. Game got cancelled again due to too much rain, move it to tommorow so I have to go straight from the game to work :( My bench broke today, so I can't lift at home anymore :help: Im going to have to lift at school, im not going to be able to record my lifts or write them down. That would be impossible at school, to many idiots, im not trying to put on any mass, I can't because im cutting. Im trying to increase my lifts and my max's. I was so tired today for some reason too. Took a nap of my gf's house after school.


weight: 150.2
sleep: 7 hours

Lifting:
Did Calves today on the machine at school. Did 120x15, 150x12,200x12, racked the machine at 260x10. It was to easy, now I just need my calves to grow :) I had a 111 tempo, I think im going to do 2 seconds on at the peak next time.

Running:
Ran a mile at night after I ate my last meal.

Diet:

Pretty much same diet as yesterday except a snickers bar and a beef with vegatable dinner. I am making up a meal plan and eating the same thing everyday.

beastin v6
10-16-2002, 08:18 PM
Hey dude, 1500 calorie is very low their..how do you feel? do you feel tired? Im only eating 2000 and im feeling like ****.. You dont want to over do it, you'll lose muscle and will look sick..trust me, it happen to me!

jiacstrap
10-16-2002, 09:25 PM
Originally posted by beastin v6
Hey dude, 1500 calorie is very low their..how do you feel? do you feel tired? Im only eating 2000 and im feeling like ****.. You dont want to over do it, you'll lose muscle and will look sick..trust me, it happen to me!

The day I ate 1500 calories I felt AWESOME, the next day I felt like I was dead, im going up to around 2200 for a week at least. Hopefully I can get there tommorow. Thanks for the post

jiacstrap
10-17-2002, 09:39 PM
Thursday, October 17th, 2002

Played around with my diet today to get the meals right. I have it all set up now and what I am going to try to eat like for awhile. At least the schools days, the weekends will be different.

Had a soccer game today, weighed 146 :) after it.

I was going to lift today at school but we had a guest speaker :( Im going to lift at least back tommorow if I don't figure out how to fix my bench by then. If I can fix my bench then I will do chest too, but I doubt I will learn how to fix it. This really thinks. I think I may try to get to a gym this weekend.

jiacstrap
10-18-2002, 11:32 PM
Friday, October 18th, 2002

Had a great diet all day, played with varsity at the soccer game. But after the game I went out to dinner and the movies, got some chicken with a baked potato for dinner, and some candy at the movies. I NEED TO LIFT, badly. Im going to play around with my bench tommorow and hope it works but I don't know. If it dosen't I am just going to have to lift back by itself.

jiacstrap
10-19-2002, 09:20 AM
Phase 2- Training for Strength, Cutting for Wrestling

This is going to be Phase 2 of my journal, right now im not focusing on how big my biceps are or what my calf size is compared to my neck lol I don't care about bodybuilding right now. Its all about strength. If anyone has any good links or tips about strength training I would appreciate it. Im going to follow a routine that uses the 5x5 principle. My diet is coming to be around 1800-2200 calories right now and depending on what I day and how much I exercise in that day. I will have balanced meals, until night time I will cut out the carbs. I will also try to cut out sugars until mourning and post workout.

Phase 1 was basically just me playing around and messing with my diet to get it right. I lose some weight and gained some strength, but nothing big.

I can lift everything but chest at my house, I will have to lift chest at school until I can fix my bench. My split is going to look like:

Saturday: Shoulders, biceps, triceps (lift them on friday if possible)
Sunday: Legs
Monday: Chest (monday or tuesday)
Tuesday:
Wednesday- Back
Thursday
Friday

Forearms, abs, neck will be trained whenver possible, but only once a week.

My routine as of right now will look something like this:

CHEST
flat bb press- 5x5
chin down dips- 2xfailure
Pec Deck Machine at my school: 2x6-8

BACK
Chins(shoulderlength,palms away)- 5x5
Deadlift- 5x5
BB Rows- 2x4-8
Chins(closegrip palms in)- 2xfailure

LEGS
Squat- 5x5
Leg Extensions- 1x4-6
SLDL- 2x6-8
Leg Curl- 2x4-8

SHOULDERS
Military Press- 5x5
Upright Rows- 5x5
Lateral Raises- 1x6-8
Stationary Bear Crawl- 1xfailure

BICEPS
BB Curl- 5x5
Seated DB Hammer curls- 1x6-8

TRICEPS
Close Grip Bench- 5x5
Tricep Pull down- 1x4-8

Im going to try to do a cardio every mourning that I can before I eat, that really takes a lot of fat off of me.

jiacstrap
10-19-2002, 09:53 AM
Diet:

For now here is my plan:
Meal 1- 1/2 cup oatmeal (150ca,3f,27c,5p), apple (125ca, 32c), 2 harbboiled egg whites(30ca,7p) TOTAL: 305ca,3f,59c,12p

Meal 2- 1/2 Can of tuna(85ca,1f,18p), 2 slices of wheat(120ca,2f,24c,6p) TBSP light mayoTBSP of light mayo(45ca,4f,2c), 1/2cup of brown rice(160ca,1f,32c), nonfat cottage cheese yogurt cup(80ca,1f,5c,12p) TOTAL: 460ca,8f,39c,49p 490ca,9f,63c,36p

Meal 3- 2 Scoops GNC Mega Whey(145ca,3f,3c,27p), 1 banana(125ca,32c) TOTAL: 270ca,3f,35c,27p

Meal 4- 1/2 can of chicken(150ca,1f,32p), 1 1/2 cups of salad(15ca,4c), balsamic vinegar(5ca,1c), 1/2cup of nonfat cottage cheese(90ca,2f,5c,13p) TOTAL: 260ca,3f,10c,45p

Meal 5- 2 Scoops GNC Mega Whey(145ca,3f,3c,27p), 80z of skim(80ca,12c,8p), 2 links of turkey sausage(320ca,18f,2c,36p) TOTAL: 545ca,21f,17c,71p

Meal 6- 2 Egg Whites(30ca,7p), 1 cup Vegatables (25ca,4c) TOTAL: 55ca,4c,7p

TOTALS:
Calories: 1925
Fat: 39-351- 18%
Carbs: 188-752- 39%
Protein: 198-792- 41%

jiacstrap
10-19-2002, 09:57 AM
Im also taking two GNC Mega Men multi's a day.

If you you were wonderings this is what the stationary bear crawl is lol:

ReggieRay on abcbodybuilding.com said:
You want a great exercise that I haven't seen on the exercise tab: well if not stop reading. Its called a stationary bear crawl (my own little creation).

First lay with your stomach to the ground. Then Get on your toes and arms like your going to do a push up, but instead walk your hands to your feet. So your moving one arm at a time toward your feet. When lifting the arm place heavy stress on your oppoisite (or displacing shoulder.) You should this like 20 or 30 times. Were reach that insestionable (sp) burn

I did this once when I was at hotel without a weight room as cardio, to get under weight for my wrestling match the next day. WEll, it damn near killed my shoulders I had no power the next day. Didn't wrestle that great needless to say. I started finishing my routine with that burner a few months ago and have been seeing killer results.


Im just trying it out :)

jiacstrap
10-19-2002, 09:34 PM
Saturday, October 19th, 2002

weight: 148.8
sleep: 9 hours

Weight was good, good sleep. I emailed impex-fitness.com about my bench, it seems like they will send me the part. I hope it won't take long. I am going to order some Optimum Nutrition whey this week, can't wait!

Exercise

12:15- ran a slow paced mile


Lifting

Squat- 5x160x5

Lifting Notes

Only did squats becuase my legs were so sore and my left knee had a little pain to it. I can't lift legs at night and espically after work, becuase I stand up the whole time (cashier). The first two sets were horrible form, I got frustrated, the next set I figured out that I needed to keep my head up and look up, that took a lot off my lower back and I got more lower, hit my hams, quads, and even calves more. On the last set my form was almost perfect and I realized that my right leg was getting more of the work in the middle of the set and the reason was because I was letting my left leg move in a little bit on the positive part of the rep, which is a big no no. So I fixed that, and after the last set, I got this burning sensation in all of my legs, even my calves. It was great! I also realized how long 5x5 takes and I need to do a lot of tweaking to my routine. 165 in the squat next saturday!

Diet

Cheated all day, had 4 big meals. In the mourning I had all healthy food but A LOT of it and had some cookies, lunch was a met-rx bar becuase I had a coupon and a pickle. Dinner was a huge burrito and sprite. Im cheating tommorow too.

jiacstrap
10-19-2002, 09:37 PM
Tommorow im lifting shoulders, biceps, triceps. Im doing 5x5 for military and only 1-2 sets for upright rows.

jiacstrap
10-20-2002, 07:09 AM
Sunday, October 20th, 2002

weight: 150.8
sleep: 7 hours



Exercise

9:15- ran a medium paced mile


Lifting

SHOULDERS- 2:00pm
Smith Machine Military Press- 35x5
Upright Rows- 75x8, 80x4
hang clean- 115x3, 125x1.5
front db raises- 12dbx8, supersetted side db laterals raises- 10dbx6

Lifting Notes

I fixed my bench! Not really but I found I wrench so I can screw the pin in and out but it takes awhile, i emailed the company and they should be responding sometime Monday. At least now I know I can bench. I need to warm up a lot on shoulders next time, they had some pain in the first couple sets.


Diet

Gotta stop having so much unhealthy food on cheat days, stay away from the sugar. But I had to go to two birthday parties today :(

jiacstrap
10-21-2002, 07:43 PM
l

jiacstrap
10-21-2002, 08:01 PM
Starting fitday tommorow and read the thread in the diet section about lemon in juice and wanted to figure out some measurement conversions so it would go into fitday. This site is the one that helped me convert a fluid oz into 2 TBSP.

http://www.peak.org/~jeremy/dictionary/measures.html