PDA

View Full Version : 8 weeks



elastic
01-18-2004, 07:51 PM
I have 8 weeks left in the current quarter of school so here are my goals and stats.

I have been working out irregularly for about 2 years, I have made some progress but have never been dedicated to training and diet consistently enough to get ripped or big. I've been working out consistently for 2 weeks now and am starting to see some results.

age: 20
height: 5'5
weight: 130

current lifts (1/18)

squat: 175 x 5
deadlift: 175 x 5
bench: 145 x 5
pullups: 12 x bw


Workout plan
go to gym m, w, f.

5x5 squat or deadlift
1) squat day: (pressing) chest, triceps, shoulders
2)deadlift day: (pulling) back, biceps,
work calves each day

sat or sun
gpp or light lifts to help recovery, or do shoulder work

rookiebldr
01-18-2004, 07:56 PM
Your first post and you're starting a journal already. Awesome!

Keep consistent and you should fine building up. Doing deads and squats. :cool:

elastic
01-18-2004, 08:15 PM
Diet - Massive eating combinations
around 1800 cals a day until single digit bf (current ~12)
at least 1 g protein /bw lb

I hope to keep/gain muscle and strength while losing fat. Although I dont weigh alot my fat accumulates on my butt moreso than in my midsection so I want to get rid of the "ghetto booty" lol . After that I will start to bulk.

goals by march 22 (not sure how high/low to set)
bw: 135 with some abs (8-9%)
squat 225 x 3
deadlift 225 x 3
bench 165 x 5
pullups 15 x bw
side press 65 x 5

elastic
01-18-2004, 08:21 PM
wow, quick response. thx for the encouragement rookiebldr. I've been reading this forum and t-mag for a while but havent posted until now.

1/18 sunday

sidepress #45 8 x 5

sunday is church day so my diet timing and selection is thrown off.

10am protein shake + piece of toast pro- ~25g
3pm bagel-wich and chips ~ 20g
6:30pm workout shake ~30g

Shane
01-18-2004, 08:37 PM
:spam:

Hi elastic. Good luck with your goals man.

PizDoff
01-19-2004, 09:54 AM
Keep working at it! POWER ON!!!!!! MUHAHAHAHAH!!!!!

Saint Patrick
01-19-2004, 01:57 PM
Nice lifting for such a tiny fella.

Scott S
01-19-2004, 07:01 PM
I hear ya on the ghetto booty. That's where any of my weight gain goes first, too.

In the end I decided, to hell with it, I'm gonna squat anyway!! :cool:

elastic
01-20-2004, 12:04 AM
Thx for all the encouragements, its great to get feedback and to hear from you guys.

1/19
today was kindof a cheat day as I spent the whole day with friends.

10am 2 piece toast w/ protein shake 30g protein
12:30pm Small portion rice/noodles, chicken from food court, only ate a little because so much msg. 10g
4pm grande frappacino
8:30pm Fish burrito 20g
11:30 protein shake after light recovery workout 40g
before bed protein powder 20-30g

total protein - 120-130g
as you can see I didnt eat well at all, but I wanted to spend time with my church brothers so sometimes on weekends and holidays I'll deviate from an ideal diet. I ll make sure to eat clean during the week to compensate

elastic
01-20-2004, 05:43 PM
1/20 tues

Hang snatch

1 x 8 #55
1 x 8 # 65
5 x 5 #75

I feel like I am making progress. Usually towards the end of my workout I slow down on my snatches, but today I felt explosive to the end. Didnt want to push it too far so I kept it at 5x5. After the workout I found I've gained an inch on my standing vert, which was previously tested about 4-6 months ago when I was slimmer.

elastic
01-23-2004, 01:22 AM
School is already messing up my schedule, have to plan and prepare meals ahead of time in the future.

10am 2 slice toast + protein milk
1pm Milk tea
4pm cottage cheese sandwich
6pm 1/2 pastrami sandwich
10:30 post workout 1/2 sandwich (at school all day, no drink)
12:00 Rice + eggs + veggies + protein

protein ~ 110 - 120 g protein 1700 - 1900 calories


Squats
#135 1 x 8
#155 1 x 6
#175 4 x 5
#155 1 x 5

Dumbell bench
#40 1 x 10
#45 1 x 8
#50 3 x 8

BW Dips
3 x 8

cable chest press machine
1 set 10
1 set 20

Bike 15mins light recovery

elastic
01-27-2004, 12:27 AM
Went with gym with my friend, who has no weight training experience before.

Ran a mile ( he wanted to run a bit, might as well try out indoor track)

Pullups bw 2 x 10 assisted pullups 3 sets for him
DB bench #50 2 x 10 #27.5 2 x 10 for him
Rows 2 x 8 2 x 10
high pulls 2 x 10 same for him
some abs

We went during long break btwn class, so our time was limited and I didnt want to scare him away with too much the 1st time weight training. We will probally go together 2x a week mon, weds during 2 hr break. I'm thinking upper/ lower body split for him, any input?

elastic
01-28-2004, 01:53 AM
Stayed after a bit after work

2 x 10 bw chin ups
15mins bike

elastic
01-29-2004, 09:48 AM
1/28

Went with some friends again

machine row 2 x 10
Bench 3 x 6 @ 135
Incline db press 2 x 10 @35, 40
Deadlifts
1 x 8 @ 135
1 x 5 @ 155
3 x 5 @ 185 * put down weight on ground each rep
1 x 5 @ 155

Ran a mile 8:07 my conditioning sucks!!! part of it due to deadlifts too, next time no more running, or at least do hiit.

elastic
01-30-2004, 01:17 AM
1/29

over an hour or so

bw chins
6 x 10

9am open face tuna sandwich ~30 g protein 250cals
1pm Indian buffet (lots of chicken) ~50 g ~1000cals?
5pm Pro. powder + peanut butter ~45 g ~350cals
midnight a little rice + veggies + protein ~30g 400cals
(yeah yeah forgot to take my dinner for work)

total ~155g protein ~2000cals

Saint Patrick
01-30-2004, 03:11 AM
Damn I haven't had Indian Food in years........Yum.

Nice work on the chins. This is just my opinion, but if you're 130lbs then you should just drop the cardio and start bulking now.

elastic
02-04-2004, 06:47 PM
Saint Patrick: Yeah Indian food is hella good, I 'm afraid to bulk now cuz even though I'm only 130 I'm small boned and still have around 12 % or more bf so I want to wait maybe another month before bulking.

Havent had time to go to gym, but have done misc. pushups and chins over last few days... I'm still finding it hard to stick to clean diet and always fall to cookies and snacks that my roomates bombard me with... arg. Need to go buy more fat + protein food and snack options.

today
squats
1x8 #135
1x6 #155
1x5 #165
2x5 #175
havent squated in a week, 175 didnt feel too hard. Just got to squat more and keep adding weight.

bench
3x5 #135

BW Dips
3 x 10

shoulder front pulls
3 x 10

sitting calf raise
3 x 10 #90

8:00am rice + 1/2 can soup + protein
12:00 some rice and 1/4 can soup
2:30 post work out shake + rice and 1/4can soup
5:15 protein shake + pretzels + 2 hit cookies

Down to 2 cans of progresso soup from QFC 10 for $10 deal... but now safeway has $1 stagg chili. Silverado kind has around 40g protein per serving not very much fat, gonna stock up :- D

elastic
02-06-2004, 01:00 AM
2/5

Deadlifts
#135 1 x 5
#155 1 x 5
#185 1 x 5 * ~2s rest between reps
#205 2 x 5 * 3-8 s rest between reps
#185 2 x 5 * same as above

Pullups bw
2 x 10
1 x 7

Hamstring curl machine
3 x 5 single leg

machine rows
3 x 8

elastic
02-13-2004, 01:24 AM
last mon.

squats up to 195 x 3
Military presses 4 sets 10
Bench 2 x 5 #135

tues
running laps, run 2 1/9mile laps at fast pace, rest 1/2 to 1 lap, repeat x 4
some pullups and misc stuff (went with friend before work)

weds

basketball practice (fast dribble up and down court)
pullups 2 x 10, 1 x 8
bw dips 3 x 10

thurs

pistols w/ box 5 x 5 holding 20lb plates
hamglute rises 5 x 5 ( cant do them yet, assist with hands)

yeah wierd gym and workouts, i just tried to squeeze in some excercise to at least maintain what level I am at as school and work is getting more sporatic. This weekend I will go to vancouver so i think I will eat a lot ( Asian food baby! buffets watch out) so tmr maybe do a harder workout so I can take advantage of weekend to recover.

elastic
03-03-2004, 10:25 PM
Havent been training regularly for the last few weeks due to getting sick and school work picking up.

yesterday

day
snatches 5 x 5

night
20 burpees
5 x 1-hand swing #45
repeat 5 times

today

squat
1x5 #135
1x5 #155
1x5 #175
5x3 #185
2x5 #165

Dumbell bench
4x5 #60
1x5 #55

STanding clave raises
5 x 5 #195