The Formation Of A Champion

[eatdirt40]

Im going to start recording my workouts here. Heres my other journal that i had on WBB but its closed now and cant edit it no more but if your intested in looking over my workouts and stuff go for it.
http://www.wannabebigforums.com/showthread.php?s=&threadid=34587&perpage=25&pagenumber=1


9/5

Chest/Back

Bench Press
150xmiss
145xmiss
145x1
115x8
115x7

Pec Deck
80x12
90x12

DeadLift
155x6
185x3
205x1

Lat Pulldown
100x12
110x12

Seated Row
100x12

Bent-Over-Row
85x10
85x11

[eatdirt40]

9/7


Legs

Leg Press
185x12
235x12

Calf Raises
4 sets to failure

Leg Extention
100x12
110x10

Leg Curl
60x12
70x12

[eatdirt40]

9/9

Shoulders, Biceps, Triceps, Forearms

Military Press
65x11
75x6

BB biceps curls
60x12
65x9

Close-Grip Bench Press
115x10
115x9

NewsPaper-Roll up
10x 2 1/2 up and down

Front Raises (alternating)
20x12
20x12

Rear Raises( Not alternating)
15x8

Hammer Curls
25x12

Tricep Pushdown on pully
120x8
110x15

Wrist Curls
25x15
30x12

Static Holds
35llb.x failure

Farmers Walk
60xfailure
60xfailure

Concentration bicep Curl on pully
100x10
90x12

DB Bicep Curls
25x8

[eatdirt40]

9/13

Chest

Bench Press
115x12
125x4
120x7
115x6

[eatdirt40]

9/14

Legs/Abs

Leg Press
235x15
275x12
325x6

Calf Raises
120x40
140x25
150x17
130x45

Leg Extention
100x15
110x12

Leg Curl
70x12
70x9

Ab Curl on Incline Machine
Bwx25
Bw+10x15

Roman Chair
Bwx20

[WillKuenzel]

What is your split? Do you do any back work (pullups, rows, etc)? Start squatting.

[Scott S]

Check out the first workout posted.

[eatdirt40]

9/15

Back/Biceps

BB Bicep Curl
65x10
65x8

DeadLift
135x12
155x12

Bent-Over-Row
85x12
90x10

Hammer Curls
25x12
30x10

One Arm Preacher Curls w/ DB
20x12
20x12

Lat Pulldown
110x10
110x10

Seated Row
100x11
100x10

[eatdirt40]

9/18

Triceps, Shoulders, forearms

Close Grip Bench Press
120x6
115x7

Tricep Pushdown
60x10- Bad form got help from friend
50x7
50x7

SkullCrushers w/ DB
50x6
50x6

Standing Military Press
75x8
75x7

Front Raises ( alternating)
25x7
25x7

2 Arm At Once-Rear Raises
15x6

Static Holds
60xfailure

Wrist Curls
25x15
30x12

News Paper Roll Up
10xfailure
10xfailure

Shoulder Press w/ DB- Leaning against board
35x6
30x9

Shoulder Shrugs
150x8
145x8

[HahnB]

Get some squats and lunges in there, you'll thank yourself for it:)

[eatdirt40]

9/20

Back/biceps

BB bicep curls
70x7
70x6

Deadlift
135x10
175x9
225x1
240x1 1 MAX IMPROVEMENT FROM 205 to 240
245xmiss

Hammer Curl
30x10

One Arm Preacer curl w/ DB
25x9
30x6

Bent-over row
85x9- did reps nice and slow with perfect form
90x8

Concentration Curl w/ DB sitting( Not alternating)
20x12
25x6

Wide Grip Lat Pulldown
90x11

Regular Lat Pulldown
110x12
130x7

Bicep Curls against Board Sitting w/ 2 arms at once
20x6
20x7

Hyperextentions
bwx15
bwx15

Ab crunch on incline machine
bw+10x20

Weighted Crunch On flat Board
bw+25x20
bw+25x20

Roman Chair
bwx20

Shoulder Exercises for baseball
used 5llb. DB did about 6-8 sets

[eatdirt40]

This Weeks Goals

*Record all my diet on journal and record workouts

*Eat 3500 calories a day on a clean bulk

*Put all i got into every workout

*Intake my daily fat, carbs, protein requirments

*STAY HEALTHY!!! NO INJURIES

Weight Training Zone

* Mass
*6-8 reps for core exercises and most others
*High Intensity- Heavy weights
*Gain 1 pound this week and hit 165 llb.
*Intense Circuit Cardio 2 times this week
*Abs 2 times this week

[RuLess]

looking really good man.. your bench will move juss be patient with it..

g/l bro

oyeah btw.. whuts ur stats height and weight?

peas

[eatdirt40]

5'9 16 years old... bout 15-19% bf

[eatdirt40]

9/22

Legs

Squats
115x10
165x8
205x2

Leg Extention
120x10
130x8
140x6

Leg Curl
80x10
90x5

Lunges
25x8
25x6


Calf Raises
130x30
130x30
130x30
130x30
120x40

Comments On Workout: Today was a pretty good workout on legs. It was the first time in a while that i had done squats, and i feel good about myself. I maxed out at 205x2 and it was nice. My hamstrings, glute, and quads are all very sore. My hamstrings were hurting like crazy after squats. But overall had a great leg work with a low intensity ethic. Wasnt really into the workout but did everything with heavy weights.


Diet

Meal 1- Small bagel w/ 1 tbsp. of creamcheese
Meal 2- Personal size cheese pizza/skim milk/small cookie
Meal 3- Protein Shake w/ water/ 6 slices of wheat bread w/ 3 tbsp. of P.B/ Bowl white rice w/ butter/plum
Meal 4- 1 cup of pinapple/ 4 slices of wheat bread/ 1 cup of oatmeal w/ milk/ 1/2 cup of buttered noodles
Meal 5- 2 scoops whey protein w/ cup of skim milk/ cup of pinapple

Total Daily Intake

Calories- 3410
Fats- 69
Carbs- 425
Protein- 162

Comments On Diet: Today was an alright day on the diet. I want to cut down on the noodles and fatty foods and start eating a more clean bulk. I want to start eating a cleaner bulk. Everything else looks fine today.

[eatdirt40]

Today after school i got a big chest workout... im in school now but im pumped up

[eatdirt40]

9/23

Chest/ Light Forearms/Abs

Flat Bench Press
120x10
125x6

Incline Bench Press
95x10
100x6

DB Bench Press
90x6
90x5

Pec Deck
90x6
90x6

News Paper Roll Up
10xfailure
10xfailure
10xfailure

Incline Ab Curl
Bw+10x20
Bw+10x20
Bw+25x10
Bwx25

Roman Chair
Bwx25
Bwx25

Comments On Workout: It was a very exahausting workout since i was mainly only doing chest. My triceps and shoulders were really sore from all the benching and it was very tiring. At the end of the workout i was all drained. Overall i made some good progress though.

Diet

Meal 1- 4 slices of wheat bread/ 3 eggs
Meal 2- 1 1/2 cups of meat pasta sauce/ skim milk/ breadstick
Meal 3- Protein shake w/ skim milk/ Subway roll/turkey/2 slices of cheese/ tbsp.mayo/ handful sunflower seeds/ cup of pinapple
Meal 4- Wheat Bagel/2 eggs/ 1 cheese/ few pretsles
Meal 5- 4 slices of wheat bread/ tuna/ 4 oz. of steak
Meal 6- Whey protein shake w/ skim milk

Total Daily Intake

Calories- 3670
Fats- 93
Carbs- 299
Protein- 219

Comments On Diet: Today i went a little over on calories but it was very clean. I got a good amount of proteins in and fats. And i was good about keeping my carb intake not too high at under 300. Overall today was a great day on the diet.

[HahnB]

Nice chest session. How in the world are you handling 90lb dbs for presses but only doing 125 on bb?!

[eatdirt40]

Originally posted by HahnB
Nice chest session. How in the world are you handling 90lb dbs for presses but only doing 125 on bb?!

45 in each hand to equal 90 not 2 90 pounders LOL

[eatdirt40]

9/24

Rest Day

Diet

Meal 1- Wheat bagel/ 2 eggs/ 1 cheese
Meal 2- Small personal cheese pizza/cookie/ skim milk/large pretsle
Meal 3- 4 slices of wheat bread/can of tuna/ mayo/bowl of chicken noodle soup
Meal 4- Bowl white rice/butter/ 1 slice white chicken
Meal 5- Bowl of fruit in a can/ protein shake w/ skim milk
Meal 6- Buttered noodles w/ butter


Total Daily Intake

Calories- 3330
Fats- 90
Carbs- 437
Protein- 166

Cardio- Walked 20 minutes on treadmill tonight after i ate a lot before bed.

Supplements- 1 multivitamin, vitamin c , 5 g of creatine

[Dedicated]

Just making my presence known in your journal, since this is a different one now and everything hehe. Keep lifting hard man.

[Scott S]

I list my DB presses by the individual DB, like "45 x 15" if I'm using 45's. I think that's kind of the standard way to do it here.

BTW, what's a newspaper-rollup?

[eatdirt40]

My Creatine Phases

Started Creatine 8/23

Loading Phase 15 G/Per Day: 8/23 -8/26

Maintance Phase 5 G/ Per Day: 8/27 -9/23 ( So Far)

Maintance Phase Ends: 10/23

Time Off Of Creatine: 10/24 -11/14

Cycle Begins again on: 11/15

Comments On Creatine: I feel creatine has helped me progree a lot lately. Also i feel i get a better pump and have more energy while taking it. Its been giving me the extra boost so far. I suggest using it. Also my muscles feel more pumped during the day.

DRINK LOTS OF WATER!!!!!!!

[eatdirt40]

Originally posted by Dedicated
Just making my presence known in your journal, since this is a different one now and everything hehe. Keep lifting hard man.

Thanx man i good luck with you too.


I list my DB presses by the individual DB, like "45 x 15" if I'm using 45's. I think that's kind of the standard way to do it here.

BTW, what's a newspaper-rollup?

yeah i think i might start doing that to it makes more since man.... and about the news paper roll up i dont think im using the rite name i kinda gave it my own name. But its for the forearms and its a cilinder shape bar with a roping hanging and theres a weight on it and u curing it up and let it go down and keep doin it... i dont know the name for it, if ne1 can tell me i would like that lol

[Alex.V]

I usually call it "That forearm thingy with the rope and the stick"

[FFeJ]

i've heard it called a "wrist roller" before too :p

[eatdirt40]

9/25

Rest Day

Diet

Meal 1- Protein shake/ 2 cups skim milk/ Corn flake cereal
Meal 2- 1 1/2 cups of pasta w/ meat sauce/ 1 skim/ large pretsle
Meal 3- 3 eggs/ 4 slices of wheat bread
Meal 4- 4 slices wheat bread/4 slices of healthy choice turkey/ 1 tbsp. of low fat mayo/1 cheese
Meal 5- 2 small slice white bread/ 2 slices of healthy choice turkey / 1 tsp. of mayo/ wheat bagel/ 2 eggs/ 1 cheese
Meal 6- 2 icee/peanuts/ 1 pretsle/ some fat free pringle chips/ protein shake w/water


Total Daily Intake

Calories- 3060
Protein- 202

Cardio- None

Supplements- 1 multivitamin, vitamin c , 5 g of creatine

[eatdirt40]

9/26

Shoulders/triceps/forearms

Close Grip Bench Press
120x8
120x6
Strip set- 120x5-115x2-95x3

Military Press
80x4
75x4
65x6

Front Raises Not Altering
20x11
20x10
20x12
20x8

Seated Military Press
70x10

Shoulder Shrugs
135x15
145x15
145x13

Tricep Extention w/ DB
20x12
20x15
28x6

Rear Raises
12x15

Writst Curls w/ DB
28x20
28x25

News Paper Roll Up
10xfailure
10xfailure

Shoulder Press w/ DB
28x12 ( easy,heavist DB i had)

Close Grip Short Speed Bursts
95x11
75x16
75x9

Reverse Curls w/ DB
12x12
8x11

Reverse BB curl
50x10
50x10

[Dedicated]

Nice workout man.

[Saint Patrick]

Diet and training and looking good man, I wish I was lifting and eating right like you back when I was 16.

[eatdirt40]

thanx yeah i used to eat like **** but now ive adapted to the foods i eat and its not too hard to stay on my diet.

Workout felt good today, i had to lift at home because my gym frekin closed down today with no notice!! and i had a year and a half left on it...dought ill get my money back and im pissed like hell
Now im looking for a new gym today.

[eatdirt40]

9/27

Rest/Abs

Weighted Crunches
Bw+25x20
Bw+25x20
Bw+25x20
Bw+25x20
Bw+25x20

Shoulder Exercises for baseball
5llb x 6-8 sets rotator cuff exercises

Cardio- Jogged 1 mile at night

Supplements- 5 g of creatine, vitamin c

[Scott S]

Me too, Patrick. I wish I could travel back to, oh, freshman year of high school, hand myself a copy of WBB #1 and a diet sheet. I'd be pretty awesome to look at right now. :D

[eatdirt40]

9/28

Back/Biceps

BB Bicep Curls
70x8
70x8
55x12 (Slow and compact felt great burn)

Hammer Curls
28x11

Concentration Curls
20x11
20x11
20x11

Deadlift
180x10
185x9
190x7

DB Curls
20x15
24x6
Strip Set 24x5-20x2-12x5-8x10

Bent Over Rows
90x9
90x9
90x11
95x7
95x8

One Arm Rows
34x15
39x11
Strip Set 44x10-28x7-20x8

BB Bicep Curls (Thin Bar)
Strip Set 65x5-55x4-35x5

Workout Comments- One of the greatest workouts ive had in a while at home. Had a great pump and did a lot of sets.

Cardio- 4 miles bike riding

Supplements- 5 g of creatine, multivitamin, vitamin c

Diet

Calories- Around 3000 calories
Protein 180 protein