View Full Version : Quest4muscle's Training Journal

05-07-2003, 12:22 AM
I'm new to this board and new to bodybuilding so I figured I would start a training journal to keep track of my progress. Started lifting in April and i'm loving it. I'm pretty much obsessed with bodybuilding and very determined to gain muscle and size. I'm training very hard but my nutrition is what i really need to improve on. It has never been good. I have always eaten too little and thats why im 20 years old and only 140 lbs at 5'8". My first goal will be to gain 10 lbs of muscle by 8/5/03 when i turn 21. Thats just about 3 months so I think it will be manageable to gain 10lbs by then if i work extremely hard. What a nice birthday present that would be to myself.

Note: Add more weight to bench press next Monday 110lbs for 12 reps and 4 sets is too easy now.

Tomorrow is Back day and i cant wait for it. I wish i could lift every day.

05-07-2003, 05:07 AM
welcome to WBB, and good luck with the journal and your goals!:spam:

05-07-2003, 10:30 PM
today was a bad day at work. was supposed to get off at 1600 but some little clerk bitch made me stay until 1800. Time to take out some aggression in the gym. Its back day. Im gonna go blast it with bent over rows and pullups and pulldowns

05-08-2003, 12:05 AM
Left glute injury started to bother me again so i didnt get much out of the bent over rows. Still got my back good though. I dont feel that much of a pump in my back for some reason when i lift. Burned out my forearms as i always do everytime i lift. I need stronger forearms so they wont give out on me and i can do more reps of pullups and rows. Eating turkey with milk and a met-rx bar now. Going to get to bed at 2100 so i will get a good 8.5 hours sleep.

05-08-2003, 11:53 PM
Today was a non training day. Didnt eat too well today. Need to fix that. Getting at least 8 hours sleep per night. Tomorrow is biceps triceps and shoulders so im getting pumped for that. I pretty much hate every part of my day except when i go to the gym. I feel very tired but when its time to go to the gym i somehow get excited and energized. Learned today that my unit is going to japan for 6 months in june. Im praying they have a gym over there. Otherwise i might just lose my sanity. I'm tired as hell and its only 2000 here. Going to eat and hopefully hit the rack soon.

05-09-2003, 12:14 AM
dude! 10 lbs in 3 months for a n00b is no problem, even with your active military lifestyle. Its all about calories. Just slam everythign in sight into your mouth and you'll do great. Be careful not to overtrain though, you may need considerably less sets due to your marine core-ness.

05-11-2003, 06:49 PM
decided today that I would really analyze every aspect of my training not just the workouts. I will keep track of meals eaten and also the amount of sleep i got.
Wednesday May 9th, 2003
Biceps, Shoulders, Triceps
Barbell Curls
1 warm up set Bar
4X12 Bar with 5 lbs each side
Cable Curls
4X12 60lbs
Military Press
1 warm up set Bar
4X12 Bar with 10lbs each side
After doing this much i got distracted by a friend and went to the beach got drunk friday and saturday night didnt eat well at all and got about 3 hours sleep each night. **** friends they only distract me from my goals. None of them are into bodybuilding and they get me to drink and smoke cigarettes and **** up my whole training, eating, and sleeping schedule. What I need to do is make some bodybuilding friends in the gym. Monday is Chest day and I plan on upping the weight of my bench to 150lbs. Cant wait to hit the gym monday.

05-11-2003, 11:46 PM
good luck with your training,quest . what kind of split you doing[ training wise]

05-12-2003, 12:00 AM
Training Split is:
Friday-Biceps,Shoulders,Triceps (done in that order)
Being a Marine i also have to do some calisthenics and running with my platoon but i try to keep the cardio to a minimum because im trying to gain muscle mass.

05-17-2003, 01:38 AM
Worked biceps shoulders and triceps tonight. Good workout but im really exhausted from it so im going to bed soon. Going to try and get 9 hours sleep. Decided that on weekdays i need to wake up early so i can get an extra meal in. Will have to go to bed a little bit earlier to compensate for the loss of sleep. Bought a book Called "little big men" its pretty good so far. Its about bodybuilding sub culture and gender construction. Found out that drinking 80oz of water throughout the day before my workout gives me a lot more energy in the gym than without drinking it. Still on my quest to gain muscle.

05-17-2003, 06:03 AM
good luck with the workout. that could be true about the 80oz of water. ive found that sometimes in school if i havent had water i a long time, im usually pretty tired, and just really "out-of-it", but when im able to carry a water bottle around school, and have a drink whenever i want, im usually much more enregetic :D.

im glad to hear your still on your quest, i hope you dont get off anytime soon!:moon:

05-17-2003, 04:24 PM
Did my first Leg workout this morning. I had been injured and was unable to do legs. Did 5 sets of squats and really felt every leg muscle working. Thighs and hamstrings really took a beating. I almost fell down the stairs on the way out of the gym because my thighs didnt wanna do any more work. Thank God for railings. Just drank a protein shake and im gonna do some stretching so that my legs arent too sore tomorrow.

05-17-2003, 08:32 PM
Looks good so far quest. Good luck with your goals!

05-18-2003, 03:01 PM
Wow my thighs glutes and hamstrings are so damn sore. Those squats killed me but i liked doing them. Worked up to a 45lb plate on each side for 10 reps. Didnt get much sleep last night because roommate decided to pound on the door at 4 in the morning when the door was unlocked. Nutrition is going well so far. Have taken in 1,040 calories and its only 11am. Shooting for 3,000. Going to do some ab work today and im getting pumped for my chest workout on monday.

05-18-2003, 06:22 PM
took my weight this morning 140lbs hopefully at 141 next sunday. Just got back from the gym. I worked abs a little bit and did 15 minutes of very light cardio on the bike just to flush out some lactic acid from the leg workout yesterday. Also spent about 30 minutes just stretching on the mats in the gym. It felt great to stretch and i want to become very flexible to avoid injuries and perform at my best so i will now devote 30 minutes 3 times a week to just stretching.

05-18-2003, 07:55 PM
hmmmm that stretching sounds like a good idea. have you ever thought about somthing like yoga to help with the flexability?

05-19-2003, 02:10 PM
Got 8 hours sleep last night and Im up to 1240 calories at 10am. Hopefully get up to 3500 by end of the day. Soon as i get off work im gonna go stretch and then work chest. Gonna add a couple sets of flyes in at the end to try and stimulate some more growth. Weighed 142 on the scale this morning probably gained some water weight since i've made sure to drink 80-100oz per day. Legs are still sore as hell probably since i just started leg training.

05-20-2003, 12:00 AM
Worked Chest today. Did well.
8 hours Sleep
weighed 142 in the morning
like to keep track of calories so i fill them in when i know them. I'm guessing i got in about 3000-3500 calories today. Going to eat a little more before bed to get some more in.

Meal 1 7:40am
2 sausage egg and cheese sandwhiches
6oz orange juice
10oz apple juice
poptart (420 cals)
one source vitamin
20oz water

Meal 2 9:30am
Met-Rx Bar (320 cals)
1 hard boiled egg

Meal 3 11:05am
Potato Chips (160 cals)
2 pieces fried chicken
french fries
20oz water

Meal 4 1:40pm
Met-Rx Bar (320 cals)
3 packets Oatmeal (480 cals)

Meal 5 3:22pm
Yogurt (230 cals)
Protein shake (100 cals)

Meal 6 (postworkout meal) 6:00pm
Protein Shake (100 cals)
8 slices turkey (200 cals)
Met-Rx Bar (320 cals)
One source vitamin

going to bed early tonight to make sure i get 8 or more hours sleep. Stopped keeping track of water because i easily drank 120-150oz today maybe more.
had to piss like 12 times today

05-20-2003, 02:17 AM
thats some good eatin'!!! how did you chest day go?

05-20-2003, 02:50 AM
Originally posted by quest4muscle
like to keep track of calories so i fill them in when i know them. I'm guessing i got in about 3000-3500 calories today. Going to eat a little more before bed to get some more in.

I also track my daily calories. I like using the site www.fitday.com for this purpose. The site tracks daily macrnotrient percentages and other nutritional info, as well as calories.

05-20-2003, 11:50 AM
just signed up at fitday.com. Thanks for letting me know about it. Nutrition is going well so far today im at about 1,000 calories and its only 8am.

05-20-2003, 10:49 PM
Non training day.
8 hours sleep
3,000 calories as of now hopefully get to 4,000 before bed.
Fit day is the $hit
Went grocery shopping today:
Canned Tunafish
Canned Chicken
Peanut Butter
Triscuits (for when i need a snack)
Gatorade (for post workout)
2lbs Turkey
Im a noob let me know what else I should be getting at the grocery store. Taste doesnt matter i sacrifice for muscle. I would get more but i dont have a car and have to walk the **** back to the barricks kettle bell style. good for the traps and shoulders i suppose. Just remembered i forgot to buy oatmeal :o(
should have made a list before i went.

05-21-2003, 05:05 AM
hmmm ive seen that canned chicken before? is it any good?

also, are you getting gatorade POWDER? or the liquid gatorade?

05-21-2003, 03:15 PM
The canned chicken is really good. I got the liquid gatorade

05-21-2003, 03:23 PM
Originally posted by quest4muscle
The canned chicken is really good. I got the liquid gatorade

IMO the liquid gatorade wouldnt be the best for post-workout.

im assuming your mixing whey in the gatorade?

05-22-2003, 12:23 PM
Weight 145lbs
Sleep 7 hours
Non training day today
Focused on getting 4,000 calories each day. Fit day is the $hit.
Did deadlifts for the 1st time yesterday. Went real light on them and my lower back is good and sore.
Tomorrow is Biceps, shoulders, and triceps. Cant wait to punish them tomorrow.
Short term goal is gain 10lbs by 8/5/03
Long term goal is gain 20lbs by 11/5/03
Im so motivated nothing can stop me now.

05-22-2003, 12:30 PM
Youre half way to your first goal. At this rate youll be there in no time! May have to move that 20lb goal up a few weeks.......

05-22-2003, 02:03 PM
awsome job bro. sounds like you are right on track. how often do you weigh yourself?

05-23-2003, 10:32 PM
Today was biceps shoulders and triceps. Did something new for a change and tried adding in some low rep sets. It felt more intense and i liked it better.


Barbell Curls
1. Bar X 12 Reps
2. 2.5lbs/side X 10 Reps
3. 5lbs/side X 8 Reps
4. 7.5lbs/side X 6 Reps
5. 10lbs/side X 4 Reps

Dumbbell Curls (alternating)
1. 15lbs X 12 Reps
2. 20lbs X 10 Reps
3. 25lbs X 6 Reps
4. 25lbs X 4 Reps

Military Press
1.Bar X 12 Reps
2. 2.5 X 10 Reps (should have gone heavier)
3. 10lbs/side X 8 Reps
4. 12.5lbs/side X 5 Reps
5. 12.5lbs/side X 6 Reps

Shoulder Press (dumbbells)
1. 25lbs X 12 Reps
2. 30lbs X 5 Reps
3. 30lbs X 5 Reps
4. Tried 40lbs but couldnt do the rep with left hand


1. bodyweight X 12 Reps
2. Bodyweight + 10lbs X 10 Reps
3. Bodyweight + 10lbs X 10 Reps
4. bodyweight X 11 reps
(holding plate between legs because i dont have a belt to hold the weights yet.) tried holding a heavier weight between legs but kept dropping it. Could have gone much heavier.

Tricep Push Downs (triangular pushdown)
1. 55lbs X 10 Reps (little heavy had to cheat)
2. 45lbs X 10 Reps
3. 50lbs X 8 Reps
4. 50lbs X 6 Reps
Really got a good squeeze at the bottom and held it for a count of 2.

05-23-2003, 10:58 PM
your tricep strength is very good dude. for the dips hold a DB between your feet, that works alot better. A word of advise, at failure or close to failure, thats alot of sets. You probably dont need nearly that many for sufficent stimulation. Try to drop it down to 15-20 working sets. I know it seems like you are wussing out and not putting forth sufficient effort but you will probably get better results.

05-23-2003, 11:20 PM
you can also put plates in a backpack

05-24-2003, 02:59 PM
Weight 140lbs
Sleep 8 hours
Today was leg day

Barbell Squats
Bar X 12reps
45 per side X 8 reps
50 per side X 6 reps
52.5 per side X 5 reps

Leg Press
45 per side X 12 reps
70 per side X 10 reps
90 per side X 8 reps
115 per side X 6 reps
I went way too light on the leg press all sets were too easy. need to go heavier next time

Bar X 12 reps
25 per side X 8 reps
30 per side X 8 reps
32.5 per side X 8 reps
Also went too light on the SLDL. Need to go much heavier next time

Standing Calf Raises
75 X 12
90 X 7
105 X 5
There were a few plates stacked on top not attached to the machine not sure if they count towards the poundages or not. I would guess they would add another 20-30 lbs if they werent factored into the white number on the plates.

Not a bad workout but im still so new to bodybuilding that i dont know what weights to use yet. I love not being able to walk right for a few minutes after training legs. Anybody else get this feeling?

05-25-2003, 06:09 PM
The first signs of improvement. Roommate just came out of no where and said that my shoulders looked bigger. I hadn't noticed anything but for roommate to say that is a BIG deal. Motivated as hell and can't wait to get to the gym tomorrow for Chest Day. Time to put some lotion on and go lay in the hawaiian sun for a couple hours while reading "Muscle and Fitness Total Nutrition magazine"
Got to have a nice tan

05-26-2003, 03:14 PM
Chest day today
got about 8 hours sleep last night. should have had more but roommate woke my ass up at midnight and then put his stereo on. mother****er!

BB bench press
Bar X 12 reps
35lbs per side X 8 reps
45lbs per side X 8 reps
47.5 lbs per side X 8 reps
45lbs per side X 4 reps

DB incline press
30lbs X 10 reps
40lbs X 8 reps
40lbs X 8 reps

DB bench press
50lbs X 4 reps
50lbs X 3 reps
40lbs X 8 reps
40lbs X 8 reps

10 pushups

More eat yes NOW!

05-26-2003, 03:18 PM
Dude you totally should have taken the opportunity to hae a midnight snackl and bring your calories up. Workout looks good, dont burn in that sun!

05-26-2003, 03:20 PM
Good work! I know what you mean about the legs after a good workout. Thats when you know you hit'em good. Gotta love the "rubber leg" feeling.....

05-27-2003, 09:23 PM
Nutrition was terrible today. Sleep wasnt very good last night. I expect that i can improve my nutrition very soon in Okinawa because i will have a multi purpose cooker there so i can make hardboiled eggs pasta and rice. Tried hitting the grocery store again but it was closed. Man the military sucks when it comes to nutrition. My long term goal is to come back from Okinawa at 170lbs. I've got a lot of eating to do.

05-28-2003, 05:00 AM
what does the miitary actually need you guys? i mean, i thought it would be pretty nutritous food and all considering you guys all seem to be in goos shape. Am i wrong?

05-28-2003, 09:55 AM
they give us something similar to what you would get in highschool. all the fast food type crap. I would much rather be home eating what i choose than this slop. Oh well i will have to overcome this for another 1,228 days left in my enlistment. Not that im counting or anything.

05-31-2003, 12:59 AM
Nutrition- Getting Better
Sleep- 6 hours

Today was Arms and Shoulders

Bicep Curls
Bar X 12 reps
5lbs per side X 10 reps
7.5lbs per side X 6 reps
7.5lbs per side X 6 reps
10lbs per side X 3 reps

Cybex Machine Arm Curls
50lbs X 8 reps
55lbs X 6 reps
60lbs X 5 reps
65lbs X 3 reps

Military Press
Bar X 12 reps
7.5lbs per side X 10 reps
10lbs per side X 8 reps
15lbs per side X 4 reps
15lbs per side X 3 reps

DB Shoulder Press
20lbs X 12 reps
25lbs X 8 reps
30lbs X 4 reps

BW X 12
BW X 10
BW X 8
BW X 6

Tricep Pressdown
50lbs X 10 reps
60lbs X 4 reps
55lbs X 6 reps
55lbs X 6 reps

As snoop would say im paying the cost to be the boss. Making my American dream come true one repitition at a time.

Man I love the gym on friday nights. Those that lack dedication are all out getting drunk in Waikiki. Pretty much had the gym to myself tonight with the exception of a few dedicated builders. Tomorrow is leg day and im looking forward to the rubber leg feeling after a good workout.

05-31-2003, 10:44 PM
Nutrition-On a roll now
Sleep-8 hours
Today was leg day

Bar X 12 reps
45lbs per side X 8 reps
45lbs per side X 8 reps

Leg Extentions
95 X 8 reps
100 X 8 reps
105 X 8 reps

Hamstring Curls
60 X 8 reps
79 X 8 reps
70 X 8 reps

Standing Calf Raises
75 X 8 reps
90 X 8 reps

felt a little tired. not a bad workout though.
time to chow down on some tuna and chicken

06-04-2003, 09:00 PM
Today was back day. But first had a marine corps physical fitness test this morning.

Pullups- 15
Crunches- 100
3 Mile Run- 21:40 ( i knew i got a 1st class test already so i just jogged)

Afternoon back workout

Bar X 12 reps
205lbs X 4 reps
185lbs X 6 reps
185lbs X 5 reps
185lbs X 4 reps

12 reps with bodyweight

06-05-2003, 09:01 PM
Today is a day off from the gym but i did some physical training with the platoon this morning.

Run- 3-4 miles at a decent pace. (half the platoon kept falling out so we had to stop and wait for them)

3 sets of 10 pullups followed by 15 crunches and 15 pushups.

Sleep was good last night and my nutrition is really improving.

06-09-2003, 05:26 PM
Sleep- 8 hours

Chest Day
BB Bench Press
110 X 8 reps
120 X 5 reps
130 X 3 reps
150 X 1 rep
150 X 1 rep
150 X 1 rep
120 X 5 reps
(that was way too easy need to go heavier next week)

Incline BB bench press
105 X 8 reps
100 X 8 reps
95 X 8 reps

DB Bench Press
55 X 4 reps
50 X 6 reps
45 X 9 reps

didnt really feel tired after the workout like i usually do

06-09-2003, 07:29 PM
Man, you've got some real enthusiasm!!

Good luck with your goals. Doesn't look like you'll have too much trouble reaching them at the rate you're going!:D