PDA

View Full Version : Ryuage's rode to swoleness



Pages : [1] 2 3

ryuage
03-15-2004, 04:37 PM
This will be my wannabebig journal as I have started a journal which could be found at http://www.stevensjournal.com which will probably be more informative but who knows I might as well cut and paste it here. Basically I have been lifting weights seriously for some time.... I started out as a fat kid and was probably my heaviest my sophomore year in hs at 5'10 240 lbs. Lost the weight through bad dieting and exercising habits, good I know now what I know... but I guess everyone has to start somewhere. weight has been yo yoing for awhile because of events in my life such as basic training and being deployed to Iraq for a year and lack of weights and food and such, so now Im left a scrawny physique and am currently on the bulking side.

Stats :

Height :5'10 1/2 (just had to add the half in there)

Weight : Just got a scale today will have an accurate reading tomorrow but Im guessing somewhere between 155-160 ( I left for Iraq around 200 lbs to give you a picture of what im talking about yo yoing in weight but did put some weight back on during my 1 month vacation binge when I got back :) )

Bodyfat : Unknown will get measurements tomorrow, but have pictures posted up at the site listed.

Neck : 14
Chest :36
Waist : 30.5
Thigh : 21
Bicep : 13.5
Neck : 14
Calf : 15
Forearm : 11.5

I plan on using the 5x5 routine using the following schedule

Monday (Chest/Abs)

Chest

BB Bench Press 5x5
Incline DB Press 2x8-10
Dips 2x8-10

Abs

Whatever I feel like doing at the time

Tuesday

HIIT

5 minute warmup
20 minute intervals 30 second sprint followed by 45 second jog
5 minute cooldown

Wednesday (Shoulders/Back/Trapz)

Shoulders

Seated BB Press 5x5
Lateral Raises 2x8-10

Back

Deadlift 5x5
Lat Pull Down 2x8-10
DB Row 2x8-10
BB Shrug 2x8-10
Bent over lateral raises 2x8-10

Thursday

5 minute warmup
20 minute intervals 30 second sprint followed by 45 second jog
5 minute cooldown

Friday (Arms)

Triceps

CG Bench Press 5x5
Skull Crushers 2x8-10
Pressdowns 2x8-10


Biceps

BB Curl 5x5
Preacher Curl 2x8-10
Hammer Curl 2x8-10

Saturday (Legs/Forearms)

Legs

Squat 5x5
Leg Press 2x8-10
Leg Extension 2x8-10
Standing leg curl 2x8-10
Lying leg curl 2x8-10

Forearms

some type of forearm work

Sunday

Rest

and since being in the military of course whatever is for physical training in the morning time.

- Supplements

I will be adding the following supplements to my bulking program
- Nitrean (AtLargeNutrition), v12 creatine (SAN) (don't ask me why I got this, just felt like trying it), r-ala (syntrax), Dextrose and Malto for pre and post wo shakes, Fish Oil Caps, and additional Vit E and C.

- Diet

I will be starting off bulking at 2500 calories and adjust accordingly, I will be going for a slow bulk of 1 lb every other week if possible to minimize fat... I put to much fat on already on my 1 month binge as it was. Diet wont be on point for about a week as I am living out of a bag really and am in the process of moving into a new place, but I will do the best I can so yah.

feedback, questions, comments are welcome of course.

ryuage
03-15-2004, 04:43 PM
A little rought start in the morning... I planned on going to the gym first thing before work so I downed a malto/whey shake 24g each to find the gym was closed because of the training holiday!!!! Besides that everything else went good.

Sleep

approximately 7.5 hours last night... coulda used a little more but oh well.

Training

Went in and did Chest/Abs
Flat BB Bench 5x5 - slow down, explode up
Incline DB Bench 2x8-10
Weighted Dips 2x8

Decline Weighted Crunches 3x20

Diet was roughly 2450-2500 Calories

Breakfast : 2/3 Cup oats, 1 Cup Eggbeaters
Snack : 2/3 Cup Oats, 4 oz Chicken Breast
Lunch (PWO) 1/2 Cup Dextrose, 2 Scoops Nitrean
Snack : 2 pieces Whole Wheat Bread w/tuna
Dinner : 5 oz Sweet Potato, veggies, 4 oz Chicken
Snack : 1/4 Cup Walnuts, 1 Cup Cottage Cheese
Other : .25 cup malto, 1 scoop nitrean

ryuage
03-16-2004, 03:24 PM
Sleep

Approximately 8 hours of sleep , I think ZMA really helps...

Trained : Cardio

For PT this morning I wasn't expecting it but we ended up doing a 4 mile run at a moderate pace so I will forego the HIIT for tonight ( I'm trying to bulk not cardio myself to death )

Diet 2650-2700 calories

Meal 1 : .75 cup Kashi Heart to Heart, .75 cup Shredded Wheat N Bran, 1 Cup Milk, and 1 Cup Eggbeaters
Meal 2 : 7 oz Sweet Potato, 5 oz Chicken, 1 Cup Milk
Meal 3 : 2/3 Cup Oatmeal, 5 oz Chicken
Meal 4 : 5 oz Albacore Tuna, 1 med apple, 1/3 cup Oatmeal
Meal 5 : 2/3 Cup Oatmeal, 1 Scoop Nitrean, 1 Cup Milk
Meal 6 : 1/4 cup Walnuts, 1 Cup Cottage Cheese

Weight is approximately 157 lbs YIKES

aka23
03-16-2004, 05:09 PM
Good luck with the journal and your goals. I am surprised that you have so much control of your diet and so much time to post since you are in the military. Perhaps I do not have an accurate perception of military life.

Jiin10
03-16-2004, 10:15 PM
good luck with the journal ryuage! everything looking good so far with your goals and workout ethics, keep us updated on your progress

ryuage
03-17-2004, 04:47 AM
aka23
thanks... honestly some people do have the wrong perception of the military, but all in all it kind of depends what's going on at the time on how strict I can get my diet in order. They can say right now hey we're going on a mission and I'll be leaving for who knows how long, etc. Usual day is get up at about 5 to get ready and by 6:30 we're doing our physical training for i'd say at least an hour or so. Release us to get ready for 9:00 work call and work until the day is finished... now that could be as soon as 10:00 am or 6 that next morning like I said it all depends. Right now since we just got back from Iraq they are little more lax with us, but I already sense the workload coming soon.

Jiin10
thanks for the kind words, I'm doing the best I can to keep this journal updated on a daily basis with weekly pictures at minimum.

Coke
03-17-2004, 10:33 AM
Good luck with it all Ryuage...you will find this to be a great forum!

ryuage
03-17-2004, 06:06 PM
Wednesday -- March 17, 2004
Spent most of the day rehearsing for some retirement ceremony for our brigade so I'll be busy with that today and tomorrow.... such a stressful day I dont even wanna think about it anymore.

Sleep

Got in about 7.5 hours of sleep last night.

Trained : Shoulders/Back

Seated BB Military press 5x5 ..
Lateral raises 2x8-10 ..

Deadlift 5x5 .. actual 5x5
Wide Grip Pull ups 2x8-10 ..
DB Row 2x8-10 .. actual
Shrugs 2x10 .. actual
Bent over Lateral Raises 2x8-10 ..

Diet

I decided to add in another 200-300 calories a day because of my activity level etc...

Meal 1 : 1.5 cup Shredded Wheat N Bran , 1 cup Milk, 1 cup eggbeaters
Meal 2 : 7 oz Sweet Potato, 4 oz chicken, veggies
Meal 3 : 4 oz Tuna, 2 Slices Whole Wheat bread
Meal 4 : 2/3 cup Oatmeal, 4 oz chicken, veggies, 1 large apple
Pre Workout (30 minutes prior) .25 cup malto, 1 scoop nitrean
Post Workout .5 cup Dextrose, 2 scoops nitrean
Meal 6 : 1 Cup Cottage Cheese, 2 Tbsp Natty Peanut Butter

ryuage
03-18-2004, 04:03 PM
Thursday -- March 18. 2004

Sleep

Didn't get as much sleep as I planned to, but I still managed to snag about 7 hours of sleep... After I woke up to pee I couldnt fall back asleep so easily

Trained : HIIT
Been away from the cardio scene for a bit so I'm easing back into it

* warmup 5 minutes @ 4mph
HIIT intervals for 12 minutes w/5.5 mph slowdown 12.5mph sprint on treadmill. Boy this killed me, I can't see how aka23 does it :) but no worries I will be working myself up to his level once again.
* cooldown 5 minutes @ 4mph

Diet 2650-2700 calories

Meal 1: 1.5 cup shredded wheat n bran, 1 cup milk, 1 cup eggbeaters
Meal 2 : 2/3 cup oatmeal, 4 oz tuna
Meal 3 : 2/3 cup oatmeal, veggies, 6 oz chicken breast
Meal 4 : 7 oz sweet potato, 6 oz chicken breast, veggies
HIIT Session
Meal 5 : 1 Scoop Nitrean, 1 cup Milk, 1.5 cup Kashi Heart to Heart , fish oil cap
Meal 6 : 1/4 cup walnuts, 1 cup Cottage Cheese

aka23
03-19-2004, 09:21 AM
It is great that you were able to start up at 12mph after a break. It took me a long time to work up to that speed. You might want to start out at a slower pace to minimize risk of injury, then slowly work you way up to a sprinting pace. HIIT presents a significant injury risk when your body is not used to the activity. Your gym has some nice treadmills. The ones at my gym have a max speed of 12mph.

ryuage
03-19-2004, 10:51 AM
ya they have these new heavy duty ones that they got while I was gone in Iraq I like them... very sturdy with these new kind of treads or whatever they are called that you run on.

ryuage
03-19-2004, 11:03 AM
Friday -- March 19, 2004

Today was a simple day at work sorta shammed out of the whole day because we had something else to do and just let them assume it was an all day event... so I took off and went to the gym and decided to go looking at fiberglass tonneau covers for my truck and boy are they expensive....

Sleep

Sleep was good I swore I dreamt about every little thing that I had thought about in the last week... about 7.5 hours

Trained : Arms

using the 5x5 routine you typically start off with a lighter weight so lets say your 8 rep max is 225 you'd probably start off with about 195 for your 5 sets... the goal is to progressively increase the weights each week in 5 lb increments on the compound lifts you are using for 5x5 regardless of if you can add more or not. It is said by the time you get to lets say 225... the weight will probably be easy. I'm lowering my weight so that in about 3-4 weeks I will be back to my normal lifting weights.
Close Grip Bench Press - 5x5 (115) , tempo 4 sec down, explode up
Skull Crushers - 2x10 (55)
Cable Pressdown - 2x10 (80,90)
Barbell Press - 5x5 (50), tempo 4 sec negative, explode up
EZ Curl Preachers - 2x10 (45)
Seated DB Curls - 2x8 (15's)

Diet 2750-2800 calories

Meal 1 : medium bananna, .75 cup shredded wheat n bran, 1 cup milk, 1 cup eggbeaters
Pre WO : .25 cup malto, 1 scoop nitrean
Post WO : .5 cup dextrose, 2 scoops nitrean
Meal 3 : 2/3 cup oats, veggies, 4 oz tilapia fillet, fish oil cap
Meal 4 : 2/3 cup oats, veggies, 4 oz tilapia fillet, fish oil cap
Meal 5 : 2/3 cup oats, veggies, 2.5 oz tuna, fish oil cap
Meal 6 : 2 tbsp pb, 1 cup cottage cheese

ryuage
03-20-2004, 02:21 PM
Saturday -- March 20, 2004 (Week 1 5x5)
Went home searching again took forever but by the end of the day we came across a place it's 3 bedroom 2 bath about 1300 square feet... I was thinking about buying a house because it seems like it would be a good investment live there while I am still in the military then when I get out rent it and leave it in the hands of the realitors and earn income off of it after it is paid off.
Sleep
Got in about 8 hours again I tried for 10 but I just cant sleep that long, so I got up at 7... ate breakfast then hit the gym at 9

Trained : Legs
took weight way down and hoping to progress nicely back to my old poundages.
Squat 5x5 (135) atf
Plate Load Leg press 2x10 (270)
Plate Load Leg Extension 2x10 (45)

SLDL 5x5 (95)
Standing Single Leg Curl 1x10, 1x9 (50)

Diet 2600-2650 calories

Meal 1 : Half Medium Bananna chopped up in 2/3 cup oatmeal, 1 cup eggbeaters
Post Workout : .5 cup dectrose, 2 scoops nitrean
Meal 3 : 1 cup brown rice, 4 oz tilapia fillet, veggies, fish oil cap
Meal 4 : 7 oz sweet potato, Can of albacore tuna, fish oil cap
Meal 5 : 2/3 cup oatmeal, 5oz chicken breast, fish oil cap
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb

Going to weigh in every Sunday so crossing my fingers to see if I obtained my goal of .5lb-1lb gain and hopefully didnt end up losing weight! Pictures posted tomorrow as well. @ http://www.stevensjournal.com

ryuage
03-21-2004, 02:50 PM
Sunday -- March 21, 2004 (End of Week1) new pictures posted on site in sig.

Weight : 158 lbs (+1)

Measurements will be done on a month to month basis to see some actual change.
Back to Back photos will also be done on a monthly basis to see any actual change.

I don't know if I gained weight due to fluctuations or simply adding creatine back in, but I guess time will tell and at least I am on the right track and not losing weight.

Sleep

woke up on and off a bit... dumb ass roomate had alarm clock go off for some odd reason and never wakes up **** is loud! SO I had to get up and turn it off... all in all I would say about 9.5-10 hours.

Trained : Rest Day

Sunday is my only complete day off from any form of exercise

Diet : ~2500 calories lowered it a bit due to inactivity for the day

Meal 1 : 2/3 cup oatmeal, medium sized bananna, 1 cup eggbeaters
Meal 2 : 1.25 cup shredded wheat n bran, 1 cup milk, 1 can albacore tuna
Meal 3 : 7 oz sweet potato, 6 oz chicken breast, 1 fish oil cap
Meal 4 : .5 cup brown rice, mahi mahi fillet, 1 cup milk, 1 fish oil cap
Meal 5 : 1 cup milk, .75 cup kashi heart to heart, 1 scoop nitrean, 1 fish oil cap
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb

ryuage
03-22-2004, 10:01 AM
Day 1 Week 2

Sleep

7.5 hours

Trained : AM Cardio / PM Chest/Abs

this morning did a 4 mile run at approximately 80-85% mhr and tonight will workout Chest/Abs


Bench Press 5x5 (135) Realllllllllll slow negative, accomplished farely easy
Incline DB Press 1x10 (50's) 1x8 (last one struggled after 3/4 way up)
Incline DB Flys 1x10 (20's) 1x9 ( sorta cheated just a little on the last rep)

Abs
2x25 crunches on exercise ball (held it at the top and squeezed hard on every rep)
2x25 (3plates) ab machine

Diet

Last weeks average comes to about 2631 calories 51g fat/ 30g carbs/ 244g protein

Meal 1 : 2/3 cup oatmeal , 1 bananna, 1 cup eggbeaters
Meal 2 : .75 cup kashi heart to heart, .75 shredded wheat'n'bran w/1 cup milk, and mahi mahi fillet
Meal 3 : .75 cup brown rice, veggies, 4 oz tilapia fillet
Meal 4 : 7 oz sweet potato, 6 oz chicken breast, veggies
Pre WO: .25 cup malto, 1 scoop nitrean
Post WO: .5 cup dextrose, 2 scoop nitrean
Meal 6 : 1 cup cottage cheese, .25 cup walnuts

ryuage
03-23-2004, 05:46 PM
Sleep

Didn't sleep to well last night, after about 3 hours I woke up and had a hard time falling back asleep... all in all I'd say I got about 5 hours

Trained : HIIT

I was extremely tired from work it was a long and laborous day but I decided to go ahead and do my HIIT, noone said it was gonna be easy. I changed HIIT to 30 second intervals. I started out with 12 minutes of intervals and will add an additional 1 each HIIT workout

3 minutes at 4.0 mph
30 seconds at 5.0 mph
30 second at 12 mph
30 seconds at 5.0 mph
30 seconds at 10 mph
30 seconds at 5.5 mph
30 seconds at 10 mph
30 seconds at 5.5 mph
30 seconds at 10 mph
30 seconds at 5.5 mph
30 seconds at 10 mph
30 seconds at 5.5 mph
30 seconds at 10 mph
30 seconds at 5.5 mph
30 seconds at 10 mph
30 seconds at 5.5 mph
30 seconds at 10 mph
30 seconds at 5.5 mph
30 seconds at 10 mph
30 seconds at 5.5 mph
30 seconds at 10 mph
30 seconds at 5.5 mph
30 seconds at 10 mph
30 seconds at 5.5 mph
30 seconds at 10 mph
3 minute cooldown
1 minute at 5 mph
1 minute at 4 mph
1 minute at 3 mph

Diet roughly 2600 calories

Meal 1 : 2/3 cup oatmeal, 1 bananna, 1 cup eggbeaters
Meal 2 : 2 scoops nitrean, 1 large apple
Meal 3 : 4 oz chicken, veggies, .75 cup brown rice
Meal 4 : 4 oz chicken, 2.5 oz tuna, 8 oz sweet potato, veggies
Meal 5 : 1 scoop nitrean, 1.5 cup kashi heart to heart, 1 cup milk
Meal 6 : 1 scoop nitrean, 1 cup cottage cheese, .25 cup walnuts

used a lot of powder I was on the go all day busy doing labor then also in the midst of setting up my new place and moving furniture from point a to point b... very hectic but still managed to get my ass in the gym and do HIIT so I'm sorta happy with myself, I think my calories are a little to low =\

ryuage
03-24-2004, 07:02 PM
Wednesday March 24, 2004

Day 3 Week 2

Sleep
Probably had the best sleep I had in awhile... I got at least 7 hours without waking up once then went back to sleep for about another hour or so.

Training : AM - light cardio PM - Shoulders/Back

This morning I performed very low intensity cardio doing 4.0 mph at a 3% incline on the treadmill for about 20 minutes after breakfast.

Seated Military press - 5x5 (100lb) (+5lb)
Lateral Raises - 2x10 (15's) (+2 reps each set)
Deadlift - 5x5 (210lb) (+5)
WidegripPullups - 1x8 , 1x6
WidegripPulldown - 1x8 (8)
DB Row - 1x12 (45's) (+2) 1x10 ( 45's) (+1)
Smith Shrugs - 2x10 (140lb)
Bent over Lateral Raises - 2x12 (5's)

Diet ~3000 calories

Meal 1 : 2/3 cup oatmeal, 1 cup eggbeaters, 1 bananna
Meal 2 : .75 cup brown rice, 4 oz tilapia, veggies, fish oil cap
Post WO .5 cup dextrose, 2 scoops nitrean
Meal 4 : .75 cup brown rice, 4 oz tilapia, veggies, fish oil cap
Meal 5 : 8 oz sweet potato, 4 oz chicken breast, veggies, fish oil cap
Meal 6 : 1.5 cup shredded wheat n bran, 1 cup milk, 1 scoop nitrean
Meal 7 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean

ended up moving all my furniture and what not after workout out and Im completely exhausted, I don't know if ill be able to do my Hiit tomorrow =\ we'll see. All in all I raised my calories today due to an extra meal due to all my extra activity.

ryuage
03-25-2004, 06:23 PM
Thursday March 25, 2004

Day 4 Week 2

Sleep

Not sure how much sleep I got I'd say about 6 hours

Trained : Cardio

I was gonna do some HIIT but the treadmills at the gym I go to off post only went to 8.0 mph! wtheezy!? so I opted for 2 minute warmup 11 minutes at 8mph and then a 2 minute cooldown, only 15 minutes but I was tired from moving my tv and misc stuff up and down stairs all day not to mention it was getting late and will probably run about 4 or so miles early tomorrow morning for physical training.

Diet : ~2600 calories

Meal 1 : 2/3 cup oatmeal, 1 bananna, 1 cup eggbeaters
meal 2 : 8 oz sweet potato, 4 oz chicken, veggies, fish oil cap
Meal 3 : 4 oz tilapia, .75 cup brown rice, veggies, fish oil cap
Meal 4 : 4 oz chicken, .75 cup brown rice, veggies, fish oil cap
Meal 5 : 2.5 oz tuna, 1 cup milk, 1 scoop nitrean, 1 large apple (ate this as I was sort of in a rush and missed my other scheduled meal)
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb, 1 sccop nitrean

ryuage
03-26-2004, 04:02 PM
Friday March 26, 2004

Day 5 Week 2


Sleep

got a good 7 hours last night

Trained : Triceps/Biceps

for PT this morning we did a medium intensity run of 4 miles

Close Grip Bench Press - 5x5 (120lb) (+5lb)
- these were fairly easy, hopefully 125 will be as easy next week as well.

Skull Crushers - 2x10 (60lb) (+5lb)
- these went pretty good as well didn't seem to struggle to much, would opt to increase by more weight but I'm doing a slow stead increase from week to week no matter how much I think I can add... this is done according to 5x5 routine adding an additional 5lb every week with a slow 4 count negative and an explosive positive for each lift.

Pressdowns - 1x10 (90lb) +10, 1x12 (90lb) (+2)
- last week I did 1x10 using 80 then 1x10 using 90, both were done fairly easy by the second set I went ahead and hit 2 more reps instead of stopping at 10

Barbell Curl - 5x5 (55lb) (+5lb)
- Barbell Curls went well I feel I had a good workout all around

Preacher Curl - 2x10 (50) (+5lb)
- all in all did them easy but sorta kinda but not really :) cheated on the very last rep of the second set.

Seated DB Curl - 2x10 (15's) (+2 each set)
- time to move to the 20's next week!

All in all a good workout, slowly adding weight each week not trying to rush into heavier weights and end up stalling.

Diet ~2800 calories
Meal 1 : 2/3 cup oatmeal, 1 can albacore tuna
Meal 2 : .50 cup brown rice, 4 oz chicken
Meal 3 : Protein Bar
Post WO : .5 cup dextrose, 2 scoops nitrean
Meal 4 : .50 cup brown rice, large apple, 4 oz tilapia
Meal 5 : Protein Bar
Meal 6 : .50 cup brown rice, 4 oz chicken, green beans
Meal 7 : 1 cup cottage Cheese, 2 tbsp natty pb, 1 scoop nitrean

Added protein bars due to being on the go and not having any food or utensils to cook... as you know I just moved into a new place and am in the process of getting settled. I had these protein bars from awhile ago in my glove compartment for emergencies only hehe guess they came in handy! sorta feel guilty though it makes me feel like I'm cheating myself. Need to go buy the rest of my groceries at sams club for the month as well as a microwave =\ oh and need a shower curtain and some bathroom rugs.

ryuage
03-27-2004, 12:27 PM
Saturday March 27, 2004

Day 6 Week 2

Sleep :

Approximately 8 hours

Trained : Legs

Squats ATF (5x5) - 140x5 (+5lb)
Did these fairly easy, went slow and paused at the bottom for a count.

Plate Loaded Leg Press (2x8-10) - 280x10 (+10lb)
Also went fairly easy.

Plate Loaded Leg Extension (2x8-10) - 50x10 (+5lb)
I dont know if I will be keeping these in my routine, I don't really like them maybe I'll switch to lunges or just take this exercise out completely

SLDL (5x5) - 100x5 (+5lb)
Slow and controlled with a deep stretch at the bottom, easily done.

Standing one legged curl (2x8-10) - 55x10 (+5lb)
Oh I feel the burn!

Seated Calf Raises (2x15) - 90x15 (newly added)


Diet ~2800 calories

Meal 1 : 2/3 cup oatmeal, 1 cup eggbeaters, 1 medium bananna
Post WO : .5 cup dextrose, 2 scoops nitrean
Meal 2 : 1.5 cup kashi heart to heart, 1 cup milk, 1 can albacore tuna
Meal 3 : 8 oz sweet potato, 2 oz turkey, green beans, fish oil cap
Meal 4 : .5 cup brown rice, green beans, 4 oz chicken, fish oil cap
Meal 5 : .5 cup brown rice, green beans, 2 oz turkey, fish oil cap
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean

Averaged 2742 calories/day this week compared to 2659 calories/day last week

ryuage
03-28-2004, 01:44 PM
Sunday March 28, 2004

Day 7 End of Week 2 Beginning of Week 3

Weight : 161lb (+2lb from last Sunday)

- I feel all the different variables are over within the first 2 weeks such as increased calories, increased water weight, creatine usage, etc... I should have a slow steady gain from here and should have my calories pretty much on point on my results at the end of this week.

Sleep
Wanted to sleep more but got up after 7 hours

Trained : Cardio

1 hour total time

Warmup - 5 minutes @ 4mph
2.5 minutes @ 5 mph - 50%mhr
2.5 minutes @ 8 mph - 80%mhr
5 minutes @ 7 mph - 75%mhr
2.5 minutes @ 8 mph - 80%mhr
5 minutes @ 7 mph - 75%mhr
2.5 minutes @ 8 mph - 85%mhr
5 minutes @ 7 mph - 80%mhr
2.5 minutes @ 8 mph - 85%mhr
5 minutes @ 7 mph - 80%mhr
2.5 minutes @ 8 mph - 85%mhr
5 minutes @ 7 mph - 80%mhr
2.5 minutes @ 8 mph - 85%mhr
2.5 minutes @ 5 mph - 60%mhr
Cooldown - 5 minutes @ 4mph

Total distance covered 6 miles - average heart rate was 157 bpm which is roughly 80% of my maximum heart rate.


side note : some old grumpy looking man kept looking over at me while using the eliptical :\

Diet ~ 3000 calories

Format for numbers is calories - - fat/carbs/protein
Meal 1 : 2/3 cup oatmeal, half a bananna, 1 cup eggbeaters
474 - - 6/72/35
Meal 2 : 1.25 cup shredded wheat n bran, 1 cup milk, 2 oz turkey
240 -- 3/61/24
Pre Cardio Snack 1 hour Prior : Large apple, 1 scoop nitrean
235 -- 2/34/24
Meal 3 : 1 cup kashi heart to heart, 1 cup shredded wheat n bran, 1 cup milk, 4 oz chicken, 2 cups broc., fish oil cap
507 -- 6/83/42
Meal 4 : 1 cup brown rice, 4 oz turkey, 2 cups broc., fish oil cap
470 -- 6/76/27
Meal 5 : 6 oz sweet potato, can of tuna, 2 cups broc., fish oil cap
451 -- 9/49/46
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean
500 -- 22/20/56

Totals : 2977 -- 53/395/254

Saint Patrick
03-28-2004, 01:58 PM
Damn, kid. Your diet is way clean. Props for that. Looks like your training is spot-on too.

ryuage
03-28-2004, 02:06 PM
Damn, kid. Your diet is way clean. Props for that. Looks like your training is spot-on too.

thanx im trying the best I can to do it the right way and stay in good health and top shape, I know I can use a little work but I progress slowly and find new ways to achieve better results over time. Hopefully I will achieve the results I am seeking, which is a slow bulk (gaining lean mass is priority #1) while improving my cardio training.

aka23
03-28-2004, 04:20 PM
Nice recent sessions. It is great that you are able to add weight to your lifts so rapidly. Your journal is also impressive and very detailed.

ryuage
03-28-2004, 04:35 PM
Nice recent sessions. It is great that you are able to add weight to your lifts so rapidly. Your journal is also impressive and very detailed.

trying to follow in your footsteps :)

ryuage
03-28-2004, 07:03 PM
got bored and started playing with my digi cam hehe

ryuage
03-29-2004, 05:08 PM
Monday March 29, 2004

Day 1 Week 3

Sleep

7 hours last night

Trained : AM: cardio PM: Chest/Abs

This morning we did a low intensity - medium intensity run about 5 miles, didn't quite take my heart rate during any point but i would guess it was somewhere around 65-70% mhr

Chest

Bench Press (5x5) - 140x5 (+5lb)
- Did these pretty easily except for the last rep of the last set where some dumb ass hit my leg while walking by.

Incline DB Press (2x8-10) - 50'sx10, 50'sx9 and 3/4 (+1 3/4)
- Yes you read it correctly on my last rep I got up about 3/4 of the way but due to my left hand being slightly weaker then my right it lagged for that last push at the top and I couldn't seem to get it =\, anyway all is good and I will move up to the 55's next workout.

Incline DB Flys (2x8-10) - 20'sx10 (+1)
- Moving to the 25's next workout.

Decline Weighted Situps (2x12) - 25 pound plate on chest 25x12
- did these at a real steep incline, was about to attempt a third set but I pretty much knew it wasnt gonna happen.

Knee Raises (2x15) - bodyweightx15

Ab Machine (2x25) - setting was on 4x25

Diet ~3200 calories

Meal 1 : 2/3 cup oatmeal, 1 cup eggbeaters, half of a bananna.
474 -- 6/72/35
Cardio Session
Meal 2 : 1 cup brown rice, green beans, 4 oz chicken, fish oil cap
470 -- 6/72/32
Meal 3 : 1/3 cup oatmeal, 2 cups broc., 1 can chunk light tuna
285 -- 6/31/30
Meal 4 : 8 oz sweet potato, 4 oz chicken, green beans
494 -- 10/57/42
Pre WO - .25 cup malto, 1 scoop nitrean
Post WO - .5 cup dextrose, 2 scoops nitrean
620 -- 3/80/72
Meal 5 : .75 cup brown rice, 4 oz turkey, 2 cups broc, fish oil cap
385 -- 5/59/25
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean
500 -- 22/20/56

3228 -- 58/390/292

ryuage
03-30-2004, 05:45 PM
Tuesday March 30, 2004

Day 2 Week 3

Sleep

Had 7 hours till I had to get up, was still tired but had to get my butt to work.

Training : Rest Day

Cardio

I opted to do an hour long low intensity session which compromised of both the bike and the eliptical, I would normally do HIIT but my legs have been soar these last 2 days not to mention it has been really laborous and hectic at work so I was pretty fatigued at this point, avg heart rate was at roughly 130 bpm which is 65% of my MHR

Diet ~2900 calories

Meal 1 : 2 cups shredded wheat n bran, 1 cup egg beaters, 1 cup milk
Meal 2 : .75 cup brown rice, vegetables, 1 can chunk light tuna, fish oil cap
Meal 3 : 8 oz sweet potato, 4 oz chicken, veggies, fish oil cap
Meal 4 : .75 cup brown rice, 4 oz chickenm veggies, fish oil cap
Cardio
Meal 5 : 2 cups kashi heart to heart, 1 cup milk, 6 oz turkey, fish oil cap, veggies
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean

2927 -- 52/374/256

Took the breakdown of each individual meal out and instead will just be posting total calorie breakdown.

ryuage
03-31-2004, 04:04 PM
Wed March 31, 2004

Day 3 Week 3

Sleep

Only 7 hours, I wanted to try something new and get up earlier to head to the gym before physical training today. I got up at 4:30 am to get to the gym by 5, I downed a shake of 25 grams malto and 1 scoop nitrean as soon as I woke up

Trained : Shoulders/Back

Seated Military press (5x5) - 105x5 (+5lb)
Lateral Raises (2x-8-10) - 20'sx10 20'sx9 (+5lb)
- I did these easier then expected I actually got 10 and 10 but sorta used momentum or cheated a bit to get the last one up so I didn't count it.

Deadlift (5x5) - 215x5 (+5lb)
lat Pulldown (2x8-12) - 130x12 130x10 (new)
DB Row (2x8-10) - 50'sx10 (+5lb)
- even though moving to the 50's the weight was fairly easily accomplished on both sets and will move up another 5 next week.
Smith Shrugs (2x10) - 150x10 (+10lb)
Bent Over Laterals (2x12) - 10'sx12 (+5lb)

Diet ~2900 calories

Pre WO : .25 cup malto, 1 scoop nitrean
Post WO : .5 cup dextrose, 1 scoop nitrean
Meal 1 : 2/3 cup oatmeal, half bananna, 8 egg whites, 1 fish oil cap
Meal 2 : .75 cup brown rice, veggies, can of chunk light tuna, fish oil cap
Meal 3 : 1/3 cup oatmeal, 1 apple, 8 oz chicken, veggies, fish oil cap
Meal 4 : 2/3 cup oatmeal, veggies, 8 oz chicken, fish oil cap
Meal 5 : 1 cup cottage Cheese, 2 tbsp natty pb, 1 scoop nitrean

2916 -- 51/346/277

don't know how stirct I will be eating from the start of tomorrow until next thursday, my girl is coming up here to north carolina from california and I will of course be taking her around and out, might just try and make the best choices I can while still getting enough calories but not overeating (at least not to bad) :)

ryuage
04-03-2004, 07:11 PM
Saturday April 3

Day 6 Week 3

Sleep

Total all in all was about 7 hours

Trained : Legs

Squat 5x5 - 145x5 ATF (+5lb)
Plate Loaded Leg Press 3x8-10 - 290x10 (+10lb) (+1 set)
SLDL 5x5 - 105x5 (+5lb)
Standing one legged curl 3x8-10 - 60x10x2 60x6 (+5lb) (+1 set)
Seated Calf Raises 2x15 - 100x15 (+10lb)

Diet ~3000 calories

Meal 1 : 2/3 cup oatmeal, 3 strawberries, 8 egg whites
Post WO : .5 cup dextrose, 2 scoops nitrean
Meal 2 : 8 oz sweet potato, 6 oz veal
Meal 3 : 1 cup cottage cheese, handful blackberries
Meal 4 : .5 cup brown rice, black beans, veggies, steak
Meal 5 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean

Meals are not as usual as before, my girl is in town as previously stated and will only be here for a weeks time so I am off my diet here and there like last night when I finished the day off with 2 scoops of icecream on a butterfinger cone from the cream slab something haha. Oh well gotta enjoy life sometime eh? anywayz after she leaves this up coming thursday Im pretty sure everything will be back to normal... not to mention my right foot is injured and have to get it checked out on monday so I am not doing any intense running or cardio for a little bit.

Weight taken tomorrow and updated pictures.

ryuage
04-05-2004, 07:23 PM
Monday April 5

Day 1 Week 4

Sleep

about 5.5-6 hours before I woke up because I went to the gym before work.

Trained : Chest/abs

Bench Press (5x5) - 145x5 (+5lb)
DB Incline Press ( 2x8-10) - 55'sx10x8 (+5lb)
DB Incline Flys (2x8-10) - 25'sx10 (+5lb)

Ab Machine (2x25) - 80x25
Decline weighted situps (3x15) - 25lbx15

Diet ~3100 calories

Pre WO : .25 cup malto, 1 scoop nitrean
Post WO : .5 cup dextrose, 2 scoopsnitrean
Meal 1 : 1.5 cup kashi heart to heart, 8 egg whites, 1 cup milk
Meal 2 : .75 cup brown rice, 4 oz chicken, orange
Meal 3 : .75 cup brown rice, green beans, can of tuna
Meal 4 : .75 cup brown rice, black beans, green beans, 8 oz salmon
Meal 5 : 1 cup cottage cheese, 1 scoop nitrean, 2 tbsp natty pb

ryuage
04-06-2004, 06:44 PM
Tuesday April 6

Day 2 Week 4

Sleep

6.5 hours

Cardio

Decided to go with a max ot cardio approach for now until my foot heals up better did 16 minutes on the bike hill program and put in 5.76 miles this session

Diet ~2900 calories

Meal 1 : 2/3 cup oatmeal, half bananna and some berries, 4 oz chicken
Meal 2 : 1.5 cup shredded wheat n bran, 1 cup milk, 8 egg whites, 1 fish oil cap
Meal 3 : Footlong subway roasted chickenbreast on wheat... veggies added only
Meal 4 : .5 cup brown rice, can of albacore tuna, green beans
Meal 5 : 8 oz salmon, apple, green beans
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean

aka23
04-06-2004, 07:59 PM
The recent workouts are looking great. I agree with your decision to stick to lower impact cardio until your foot heals and see a doctor. That type of injury is common with running, especially with less experienced runners or those doing more intense HIIT type workouts. In one report, doctors Michael Ballas, James Tytko and David Cookson estimated that "approximately 45 percent to 70 percent of runners are injured each year." Triatheletes suffer far more injuries when running than when doing lower impact cycling or swimming. I believe that one of the key reasons why runners have a high rate of injury is the strain from the high impact, repetitive motion.

ryuage
04-07-2004, 02:03 PM
I also found out that i have some deformity of the foot and required certain shoes etc for my feet as well as arch support for my boots that was never issued to me, it seems my arch may be collapsing.

ryuage
04-07-2004, 05:42 PM
Wed April 7

Day 3 Week 4

Sleep

6.5 - 7 hours

Trained : Shoulders/Back

Seated Military Press (5x5) - 110x5 (+5lb)
Lateral Raises (2x8-10) - 20'sx10 no change
- I dont really like these and am thinking about switching it next week to upright rows.

Deadlift (5x5) - 220x5 (+5lb)
Lat Pulldowns (2x8-12) - 140x12, 140x9
DB Rows (2x8-10) - 55'sx10 (+5lb)
Smith Shrugs (2x10) - 160x10 (+10lb)
Bent over laterals (2x10) - 15'sx10

Diet

Pre WO : .25 cup malto, 1 scoop nitrean
Post WO : .5 cup dextrose, 2 scoops nitrean
Meal 1 : 1 cup kashi heart to heart, 1 cup shredded wheat n bran, 1 cup milk, 7 egg whites, 1 fish oil cap
Meal 2 : turkey sandwhich on wheat with lettuce, tomato, avacado.
Meal 3 : 6 oz turkey, 1 cup milk, fish oil cap, orange
Meal 4 :6 oz sirloin, 6 oz sweet potato, green beans
Meal 5 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean

ryuage
04-08-2004, 02:51 PM
Thursday April 8

Day 4 Week 4

Sleep

7 hours, would of had more, but i didn't get the message that we didn't have to be at work until 8 am instead of me being there at 6! grr..

Trained : AM Arms PM Cardio

Close Grip Bench Press (5x5) - 130x5 (+5lb)
Skull Crushers (2x8-10) - 70x10 (+5lb) 65x10
on the first set it was hard getting the 10th rep up but I managed and decided to down to last weeks weight for the second set and performed 10 reps of that again and kinda struggled on the last one as well, next week I will perform both sets with 70 lbs

Pressdowns (2x8-10) - 110x10x9 (+10lb)
Will attempt 110 again next week for 2 sets of 10

Barbell Curl (5x5) - 65x5 (+5lb)
Preacher Curl (2x8-10) - 60x9x7 (+5lb)
Preacher curls were off today but hopefully I will get 2 sets of 10 with 60 next week
Seated DB Curl (2x8-10) - 20'sx10x9 (+1rep)

Diet ~3100 calories

Meal 1 : 2/3 cup oatmeal, half bananna, 1 scoop nitrean
Post WO : .5 cup dextrose, 2 scoops nitrean
Meal 2 : 1 cup kashi heart to heart, 1 cup shredded wheat n bran, 1 cup milk, 7 egg whites, 1 fish oil cap
Meal 3 : 4 oz tilapia, .5 cup brown rice with black beans, veggies
Cardio
Meal 4 : 3 oz turkey, 1.5 cup kashi heart to heart, 1 cup milk, half orange
Meal 5 : .5 cup brown rice with black beans, veggies, 3 oz turkey, fish oil cap
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean

Dropped mah girl back at the airport earlier today :( she's headed back to california so everything is back to normal especially my diet from now on. My foot is feeling a lot better and might try some low-medium intensity running tomorrow who knows, if not that I will hit the elliptical. Got some new running shoes as well based on how my foot strikes the ground so hopefully this helps a bit with the pain, anyway look forward to updating the journal again

1 month comparison pictures and measurements will be posted this weekend.

3112 -- 57/397/271

ryuage
04-09-2004, 05:52 PM
Friday April 9

Day 5 Week 4

Sleep

Got a good solid 8 hours at least, tried for more but ended up not being able to fall asleep again so got up and ate some breakfast.

Cardio

I decided to do the elliptical trained at a low-medium intensity for 2 reasons today, 1 was that my right foot was still feeling a little tender and 2 was that I have a leg workout tomorrow. i used the machine on random setting for 1 hour at approximately 70-75%mhr according to my heart rate monitor. Note : was trying not to go beyond 75% Since the gym is closed Sunday I will attempt to run Monday evening with a chest workout in the AM.

Diet ~ 3100 calories

Meal 1 : 2/3 cup oatmeal w/half a bananna and some cinnamon , 8 egg whites w/some mushrooms, and 1 fish oil cap.
Cardio Session
Meal 2 : 1 cup kashi heart to heart mixed with 1 cup shredded wheat n bran in 1 cup skim milk and 6 oz of turkey
Meal 3 : .5 cup brown rice mixed w/black beans, green beans, and 8 oz chicken
Meal 4 : .5 cup brown rice mixed w/black beans, green beans, and 1 can of albacoretuna
Meal 5 : half orange, 1 apple, 1/3 cup oatmeal, 5 oz tilapia
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean


Totals 3122 -- 65/355/291

ryuage
04-10-2004, 05:29 PM
Saturday April 10

Day 6 Week 4

Sleep

8 hours

Trained : Legs

Squat (5x5) - 150x5 (+5lbs)
Plate Loaded Leg Press (3x8-10) - 300x10 (+10lb)
SLDL (5x5) - 115x5 (+10lb)
Standing One Legged Curl (3x8-10) - 60x10 (+4 reps)
Seated Calf Raises (2x15) - 110x15 (+10lb)

Gym is closed tomorrow, thinking about running on a trail somewhere, but don't know yet maybe ill just rest tomorrow.

Diet ~3000 calories

Meal 1 : 2/3 cup oatmeal w/half a bananna and some cinnamon , 8 egg whites w/some mushrooms, and 1 fish oil cap.
Weight Session
PWO : .5 cup dextrose w/2 scoops nitrean
Meal 2 : 1 cup shredded wheat n bran in 1 cup milk, 4 oz turkey, 1 fish oil cap, 1 orange, veggies
Meal 3 : .75 cup black beans, 8 oz chicken, veggies, 1 fish oil cap
Meal 4 : 5 oz sweet potato, 8 oz tilapia, veggies, 1 fish oil cap
Meal 5 : .75 cup black beans, albacore tuna can, veggies, 1 fish oil cap
Meal 6 : 4 oz turkey, veggies, 1 fish oil cap
Meal 7 : 1 cup cottage cheese w/2 tbsp natty pb and 1 scoop nitrean

lowered carbs a bit and upped protein, no real reason.

Totals 2950 -- 54/332/358

ryuage
04-11-2004, 07:30 AM
Comparison thread

everything done first thing in the morning after bathroom break and before breakfast :)

start weight on March 13 (157) 1 month later April 11 (167)

I'm assuming most of it was water weight.

March 13 / April 11

neck 14 / 14.25 (+.25)
bicep 13.5 / 13.75 (+.25)
forearm 11.5 / 11.8 (+.3)
chest 36 / 36.5 (+.5)
waist 30.5 / 31 ?? yikes hehe
thigh 21 / 22 (+1)
calf 15 / 15.5 (+.5)

didn't take a starting measurement on my bodyfat but as of today using 2 different calipers

digitial fattrack / accumeasure

chest 6 / 7
ab 9 / 10
thigh 9 / 10
super 8 / 8 will be able to track from now on, not to concerned with percentage just need to monitor progress, besides it gives me an awfully low # I know my bodyfat is not at. Will get measurements again tomorrow because I played around with them yesterday and they were a a little different compared to this morning

the arm picture is the only 1 that is 3 weeks apart the others are a month apart.

Comments Welcomed

Chubrock
04-11-2004, 08:10 AM
Lookin good man. Don't know if you're trying to bulk or cut, but honestly you actually look leaner and more muscular than before. Good Job.

ryuage
04-11-2004, 08:18 AM
yah I am trying to bulk :) otherwise the 10 lb weight gain woulda frightened me a bit if i was trying to lose.. hehe

aka23
04-11-2004, 12:28 PM
The workouts and the progress pictures are looking excellent. It is great that you are gaining strength and size while remaining lean. I think you look just as lean in the later pictures as in the earlier ones. Nice work.

ReturnedFire
04-11-2004, 01:09 PM
yeah your waist looks a lot slimmer in the pics. and your back looks more defined as well. only a month too huh? :thumbup:

keep up the good work :)

Chubrock
04-11-2004, 03:20 PM
HAHA, yea I guess if I had read anything you had typed and not just looked at the pics, I would have realized you are bulking.

ryuage
04-11-2004, 06:44 PM
End of Week 4

Sleep

only about 7 hours

Rest Day - HAPPY EASTER EVERYONE!

Diet ~2800 calories

Meal 1 : 2/3 cup oatmeal, half bananna, 8 egg whites, fish oil cap
Meal 2 : 1.25 cup shredded wheat n bran, 1 cup milk, 8 oz chicken breast, green beans, fish oil cap
Meal 3 : 8 oz sweet potato, 8 oz tilapia, green beans, fish oil cap
Meal 4 : 1 cup black beans, veggies, can of tuna, fish oil cap
Meal 5 : 1 cup black beans, veggies, 6 oz turkey, fish oil cap
added to get extra calories : .5 cup cottage cheese, 1 scoop nitrean, some strawberries.
Meal 7 : 1 cup cottage cheese, 1 scoop nitrean, 2 tbsp natty pb

Chubrock
04-12-2004, 06:29 AM
How much are you able to put on a week at that calorie level?

ryuage
04-12-2004, 07:26 AM
it's kinda up for grabs on that questions, today Im gonna look into purchasing a new scale I don't know if mine is correct or if my weight is just fluctuating rapidly due to increased food volume and water, In a months total time I've put on 10 lbs according to my scale, now I highly doubt that at that amount of calories that I put on real weight that fast seeing as how I incorporate weight training and a good amount of cardio. If you see from the beginning of my journal I started around 2500 calories and have progressively been going up in calories and currently consume around 3000-3100 calories on a daily basis.

ryuage
04-12-2004, 11:18 AM
Day 1 Week 5

Sleep

Solid 8 hours

Trained : AM Chest/abs PM Cardio

Bench Press 5x5 - 150x5 (+5lb)
Incline DB Press 2x8-10 - 55'sx9x8 (-1rep)
- I honestly dont know what happened on the first set I was so determined to put up 2 sets of 10 and pooped out the first set which really pissed me off, next week for sure.
Weighted Dips 2x8-10 - bw+25lbx8x8 (new)
I decided to change it up from incline db flys to dips, I honestly feel these wayyy more in my chest area, I felt the flys put to much strain on my shoulders moreso then my chest.

Ab Machine - 60x15, 80x12
Exercise ball crunches - 1x25

Cardio still planned for tonight.

Diet ~3200 calories

Meal 1 : 2/3 cup oatmeal, 1 scoop nitrean, half a bannna
PWO .5 cup dextrose, 2 scoops nitrean
Meal 2 : 8 oz sweet potato, 4 oz chicken, green beans, orange, fish oil cap
Meal 3 : 1 cup brown rice, 1 can albacore tuna, green beans, fish oil cap
Cardio Session
Meal 4 : 2 cups kashi heart to heart, 1 cup milk, 6 oz turkey, fish oil cap
snack : .5 cup cottage cheese, some strawberries, 1 tbsp natty pb, 1 scoop nitrean
Meal 5 : 1 cup cottage cheese, 1 tbsp natty pb, 1 scoop nitrean

ryuage
04-12-2004, 04:34 PM
Did my cardio, foot is still healing so did a medium session on the treadmill.

7.5 minutes 4.0 mph (warmup) .5 miles
45 minutes 7.0 mph 5 miles
7.5 minutes 4.0 mph (cooldown) .5 miles

all in all 6 miles total with my heart rate approximately 75-85 mhr. Did not wear my heart monitor due to me forgetting to bring it to the gym :) Anyway tomorrow I will see how I feel and probably attempt a HIIT Session after or maybe even before work tomorrow.

ryuage
04-13-2004, 04:15 PM
Day 2 Week 5

Sleep

8 unsolid hours, id wake up like every 2 hours thinking it was ready to go to work for some odd reason... went to sleep at 9 and woke up first at 10:30 thinking it was at least 5 in the morning strange...

Cardio

My foot isnt feeling any better especially after the medium intensity run yesterday so I opted for hill training on the bike going all out on the hill portions, did this for 30 minutes trying for about 120 rpms on each hill at a level of 8 on the bike.

Diet ~3000 calories

Meal 1 : 2/3 cup oatmeal, half a bananna, 1 scoop nitrean
Cardio Session
Meal 2 : 1 cup kashi heart to heart, 1 cup shredded wheat n bran, 1 cup milk, 5 small strawberries, 8 egg whites
Meal 3 : .5 cup black beans with .5 cup brown rice, can of tuna, green beans
Meal 4 : .5 cup black beans with .5 cup brown rice, 8 oz chicken, green beans
Meal 5 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean, half an orange
- decided to lower my carb count a little this brings my ratio to practically 45/35/20 or 40/40/20 usually it goes along the lines of 40/45/15 with protein/carbs/fat
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean, half an orange

4 fish oil caps along the day.

ryuage
04-14-2004, 05:41 PM
Day 3 Week 5

Sleep

8 hours till it was time to head to the gym, got in a nap at lunch... about an hour wasnt planning on it but next thing I know my eyes open up and its an hour later and Im late for work :\

Trained : AM Shoulders/Back PM Cardio

Seated BB Military press (5x5) - 115x5 (+5lb)
- had a guy give me a lift and he decided to stay to make sure I made it alright but on the last set last rep I had it and I think he might of touched it and gave me a little assistance grr@!#@$#$)(*

Upright Rows (2x8-10) - 65x12 65x10 (new)

Deadlift (5x5) - 225x5 (+5lb)
Lat Pulldown (2x8-12) - 140x12x10 (+1rep)
DB Rows (2x8-10) - 60'sx10 (+5lb)
Smith Shrugs (2x10) - 170x10 (+10lb)
Bent over Laterals (1x8-10) - 15'sx12 (+2rep)
Reverse Flys (1x8-10) - 50x10

Cardio Session - Elliptical @ low-medium intensity

Session Time 1 hour

Started the machine on a random setting at level 12 incrementing the level every 20 minutes up 1 until the last 20 I incremented it after 10 and ended at 15. For the first half heart rate was approximately 70%mhr then for the second half 75%mhr
note: trying to stay within 70-75. I don't know why but when I got home my quads were like stifffffffff and were all tense.

as far as cardio I plan in doing it 5x a week mon-fri with sat and sunday off

Monday - Running - medium/high intensity
Tuesday - Bike/Run - HIIT
Wednsday - elliptical low/medium intensity
Thursday - Bike/Run - HIIT
Friday - either or at low intensity to give legs a break for legs on saturday.

Diet ~3200 calories
Pre WO : .25 cup malto, 1 scoop nitrean
Post WO : .5 cup decxtrose, 2 scoops nitrean
Meal 1 : 2/3 cup oatmeal, half a bananna, 8 egg whites, apple
Meal 2 : .5 cup black beans with .5 cup brown rice, can of tuna, green beans
Meal 3 : .5 cup black beans with .5 cup brown rice, 8 oz chicken, green beans, orange
Meal 4 : 1 cup kashi heart to heart, 1 cup shredded wheat n bran, 1 cup milk, 5 small strawberries, 6 oz turkey
Meal 5 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean

4 fish oil caps along the day.

ryuage
04-15-2004, 04:37 PM
Day 4 Week 5

Sleep

7.5 hours

Cardio : AM

31 minutes on the bike using the hill program, going all out on the hills. This workout will be changed to a Running HIIT session as soon as my foot heels, need to get that checked back up on tomorrow and see if there is anything they can do besides tell me to rest it and give me pain killers.

Diet ~3000 calories

Meal 1 : 2/3 cup oatmeal, half a bananna, 1 scoop nitrean
Cardio Session
Meal 2 : 1 cup kashi heart to heart, 1 cup shredded wheatnbran, 1 cup milk, 8 egg whites, half a bananna
Meal 3 : .5 cup brown rice, .5 cup black beans, green beans, 8 oz chicken
Snack : Apple
Meal 4 : .5 cup brown rice, .5 cup black beans, green beans, can of tuna
Meal 5 : 8 oz sweet potato, broccoli, 6 oz turkey
Meal 6 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean

5 Fish oil caps

ryuage
04-17-2004, 06:30 AM
Day 5 Week 5

Sleep

8 hours with a couple wake ups here and there...

AM : Arms PM : Cardio

Close Grip Bench Press (5x5) - 135x5 (+5lb)
- felt fairly strong doing these and will probably get 140 with no problems when I attempt them next week.

Skull Crushers (2x8-10) - 70x10x8 (+5lb) 2nd set
- I am not exactly sure of the weight here as I worked out in a different gym and the ez curl bar in this one was lighter so I guesstimated on what the weight might be and I think I got it right but ehhhh who knows?

One arm tricep extension (2x8-10) - 20'sx8x6 left arm 20'sx9x6 right arm
- new exercise from pressdowns, dont know if I will keep it in my routine but we'll see.

Barbell Curl (5x5) - 70x5 (+5lb)
- on the last rep of the 5th set I hit a sticking point about 2.3 of the way up and might of cheated a bit to get it don't know why I got stuck but it happens some times.

Seated Alt DB Curl (2x8-12) - 20'sx12x10 (+2 reps, +1 rep)
- this exercise was done second in my biceps routine instead of 3rd.. again due to doing my arm workout in another gym then my previous weeks.

DB Preacher Curl (2x8-12) - 20'sx8x8 left hand 20'sx12x9 right hand (new)
- my right hand dominated my left extremely, I used to try and balance them out, but that doesn't seem to work and think I might just try and get both of them as big as possible and as I get bigger hopefully the difference just will get so minimal it's not noticable.

After work I performed a low intensity session on the treadmill, i did a walk/fast walk on the treadmill at 4.0 mph with a 2% incline for 1 hour

Diet ~3200 calories

to lazy to post it right now :)

ryuage
04-17-2004, 07:01 PM
Day 6 Week 5

Sleep

7 hours

Trained : Legs

Squat (5x5) - 155x5 atf with pause at bottom (+5lb)
Plate Loaded Leg Press (3x8-10) - 310x10 (+10lb)
SLDL (5x5) - 125x5 (+10lb)
Standing One Legged Curl (3x8-10) - 65x10 (+5lb)
Standing Calf Raises (3x15) - 2ppsx15 (new)

Diet ~3000 calories

Meal 1: 2/3 cup oatmeal, small banana, 1 scoop nitrean
PWO : .5 cup dextrose, 2 scoops nitrean
Meal 2 : 1 cup shredded wheat n bran, 1 cup kashi heart to heart, 1 cup milk, 8 egg whites, cauliflower, 5 strawberries
Meal 3 : 8 oz sweet potato, cauliflower, can of tuna
Meal 4 : 1 cup black beans, 8 oz turkey, broccoli, 5 strawberries
Meal 5 : 1 cup cottage cheese, 2 tbsp natty pb, 1 scoop nitrean

ryuage
04-17-2004, 07:02 PM
Pictures and measurements taken tomorrow guessing im floating around 169-170 lb now.

Chubrock
04-18-2004, 06:55 AM
Good Job! Keep up the good work ryuage. Ready to see those measurements and pics.

wibble
04-18-2004, 03:40 PM
Workouts and diet are looking good, keep it up man. I'll be checkin in to see your measurements and pics. :)

ryuage
04-18-2004, 04:43 PM
End of Week 5

Current Weight: 168
Last Weeks Weight :167
Starting Weight : 157

Sleep

8 hours, everyone around me seems to be able to sleep for 10,12+ hours how the heck does everyone do that? haha I automatically wake up after about 7 and cant seem to fall asleep anymore, plus when I wake up I am usually starving.

Rest Day

Diet : ~2900 calories

Meal 1
2/3 cup oatmeal
1 small banana
1 scoop nitrean

Meal 2
1.25 cup shredded wheatnbran
1 cup milk
6 egg whites
broccoli
5 strawberries

Meal 3

.5 cup black beans
.5 cup brown rice
8 oz chicken
green beans

Meal 4

8 oz chicken breast
6 oz sweet potato
broccoli

Meal 5

1 cup cottage cheese
1 scoop nitrean
2 tbsp natty pb
5 strawberries

Meal 6

1 cup cottage cheese
1 scoop nitrean
2 tbsp natty pb

got a couple groceries today, ended up buying a case of chicken, was like 90 bucks for damn near 70 lbs, picked up some eggs and some more cottage cheese. Also stopped by the farmers market to get some veggies and fruits!

http://www.stevensjournal.com/images/food 002.jpg
http://www.stevensjournal.com/images/food 003.jpg
http://www.stevensjournal.com/images/food 004.jpg

working on building a new site currently so ill have to hold off on some of those measurements and pictures right now, besides you can see pics of last week still :) measurements haven't really changed bodyweight up 1lb from last week and is now at 158. Weighed myself first thing in the morning was 158.5 before I took care of business on the throne :)

ryuage
04-19-2004, 05:13 PM
Day 1 Week 6

Sleep

8 Hours, Small nap at lunch as well

Emphasis : Am Chest/Abs PM Cardio

Flat BB Bench Press 5x5 - 155x5 (+5lb)
Incline DB Press 2x8-10 - 55'sx10x7
- once again very disappointed with this exercise last week I got 9 on the first then 8 on the second set, on the week previous to that I had 10 on the first set and 7 on the 2nd just like todays workout. I was expecting to hit 10 reps both sets. I am gonna take this exercise down to the 6-8 rep area therefor takingnext week to the 60lb dumbbells.
Weighted Dips 2x6-8 - bw+27.5x9.5x7 (+2.5lb)

Decline situps

Cardio - HIIT 25 minute duration
2.5 minute warmup @ 4.0 mph
30 second intervals for 15 minutes first interval at 10 and increasing .5mph until 11 was reached and was alternated so it would look something like
10mph/5.5mph
10.5mph/5.5mph
11mph/5.5 mph
the last 5 minutes was done with 30 second intervals at 11 but with a 1 minute recovery at 5.0 mph
2.5 minute cooldown @ 4.0 mph

- this is the first running HIIT session I have been able to do in awhile due to my foot injury, it is feeling a lot better and I had some custom soles from the brace shop at the hospital to put in my running shoes to help support my feet better. I really feel like it makes a difference and it feels a lot better to run and doesn't hurt at all just a slight discomfort every now and then, so I am taking it easy on the HIIT sessions right now.

Diet ~3200 calories

Meal 1
2/3 cup oatmeal
1 small banana
1 scoop nitrean

Post Workout
.5 cup dextrose
2 scoops nitrean

1 hour later
medium orange

Meal 2

.5 cup black beans
.5 cup brown rice
green beans
8 oz chicken

Meal 3

.5 cup black beans
.5 cup brown rice
green beans

Cardio Session

Meal 4

1 cup kashi heart to heart
1 cup shredded wheat n bran
1 cup skim milk
8 oz turkey
cauliflower
5 medium strawberries

Meal 5

1 cup cottage cheese
2tbsp natty pb
1 scoop nitrean

3 fish oil caps

aka23
04-19-2004, 06:32 PM
I am glad to hear that your foot is improving. The workouts also look like they are coming along. Nice work.

That is certainly a lot of chicken and a great price. I pay about $4 per lb when buying skinless, boneless chicken breasts in my area.

ryuage
04-19-2004, 06:36 PM
thanks it's about time the foot got better, I hate being out of commission hehe. ya it was a real bargain thats why I figured Id jump on it and just buy the whole case instead of pack by pack.

Max-Mex
04-19-2004, 07:32 PM
God what a boring journal....I think I'll go visit Chicker's journal instead.

Max-Mex
04-19-2004, 07:33 PM
j/k! :D

ryuage
04-20-2004, 03:38 AM
hahaha :)

ryuage
04-20-2004, 04:27 PM
Day 2 Week 6

Sleep

7.5 hours

Weights : Rest Day

Cardio

performed a low intensity workout on the bike for approximately 1 hour

Diet ~3000 calories

Meal 1
2/3 cup oatmeal
banana
1 scoop nitrean

Meal 2
2/3 cup oatmeal
strawberries
6 oz chicken
cauliflower

Meal 3
2 cups shredded wheat n bran
1 cup skim milk
8 egg whites

Meal 4
.5 cup black beans
.5 cup brown rice
broccoli
8 oz chicken

Meal 5
6 oz sweet potato
broccoli
8 oz chicken

Meal 6
1 cup cottage cheese
2 tbsp natty pb
1 scoop nitrean

4 fish oil caps

ryuage
04-21-2004, 05:11 AM
Day 3 Week 6

Sleep

8 hours on and off.

Trained : AM Shoulders/Back PM Cardio

Seated Military press 5x5 - 120x5/5/5/5/4 darn! (+5lb) (PR)
- I felt good doing these never did 5 sets of 5 with them especially to bad I didn't get the last rep but anyways woohoo!
Upright Rows 2x8-12 - 70x12 (+5lb) 75x9 (+10lb)
Deadlift 5x5 - 230x5/5/5/5/5 (+5lb)
Wide Grip Lat Pulldown 2x8-10 - 150x10 (+10lb) 140x9 +1 assisted
DB Rows 2x8-10 - 65'sx10/10 (+5lb)
Smith Shrugs 2x10 - 180x10/10 (+10lb)
Reverse Pec Dec

Cardio
Will be done tonight on elliptical medium intensity approximately 75% mhr 1 hour duration.

Edit : elliptical machine 70-75 mhr for 1 hour

[B]Diet ~3200 calories

PreWO
.25 cup malto, 1 scoop ntirean

Post WO
.5 cup dextrose, 2 scoops nitrean

Meal 1
2/3 cup oatmeal
1 banana
8 egg whites

Meal 2
.5 cup black beans
.5 cup brown rice
can of tuna
brcoccoli

Cardio Session

Meal 3
1 cup kashi heart to heart
1 cup shredded wheat n bran
1 cup skim milk
8 oz turkey
cauliflower
some strawberries

Meal 4
.5 cup black beans
.5 cup brown rice
8 oz chicken
broccoli

Meal 5
1 cup cottage cheese
2 tbsp natty pb
1 scoop nitrean

4 fish oil caps

ryuage
04-22-2004, 04:22 PM
Day 4 Week 6

Sleep

7 hours

Weights rest day

Cardio Session - Medium/High Intensity Treadmill

I had many problems during my session due to machines malfunctioning, the gym near my town home has poor cardio equipment compared to what I have on base, the first couple treadmills had pauses on the treads when at a speed higher then like 6 so it would stop and go and then the other one when I was near completion of my session just stopped and gave a cpu error, how ghetto is that?? and its like a day spa/gym where you pay good money you would expect better equipment then that. Anyway I shortened the session up because of all the errors... it went as followed

7.5 minutes warmup @ 4 mph
30 minutes starting with 8 mph alternating every 5 minutes between 8 and 7 mph
- completed 4 miles in roughly 32 minutes, my ultimate goal is to get back to or even better myself on where I was. My ultimate best time in 4 miles was 24 minutes. My long term goal is to achieve this level of fitness once again or even improve on it.
5 minutes cooldown @ 4mph

I intended to do 45 minutes running but due to the problems with the machines I just got thrown off mentally. I don't know if I will keep the sessions like these but I might just do 4 miles at an increased pace each week for my medium/high intensity run until I reach my desired goal.

Diet ~3550 calories

Meal 1
2/3 cup oatmeal
1.5 scoop nitrean
1 banana

Cardio Session

Meal 2
1 cup shredded wheat n bran
1 cup kashi heart to heart
1 cup skim milk
strawberries
1 banana
8 egg whites

Snack
1 scoop nitrean
apple

Meal 3
.5 cup black beans
.5 cup brown rice
can of tuna
broccoli

Meal 4
.5 cup black beans
.5 cup brown rice
8 oz turkey
broccoli
1 orange

Meal 5
8 oz sweet potato
can of green beans
broccoli
8 oz chicken

Meal 6
1 cup cottage cheese
2 tbsp natty pb
1 scoop nitrean

8 fish oil caps

day was hectic and seems to have been that way awhile (lots of walking/labor/on my feet work), I don't thing I am consuming nearly enough calories to promote muscle growth due to my activity level at work and when training. My weight this morning was already half a pound lower then Sundays weight, therefor I added additional calories and see if this will work. If not I will add an additional 200-250 calories and go off of that.

galileo
04-22-2004, 04:59 PM
I always found it quite difficult to eat over 3500 calories.

ryuage
04-22-2004, 05:40 PM
tell me about it!! i feel like im pregnant.

aka23
04-22-2004, 06:52 PM
My gym used to have some olders treadmills like that. About half of them did not work correctly at more than 9mph. Eventually I figured out which specific machines were prone to errors and which worked correctly. It might be helpful to report the problems to the front desk. Few people use the treadmills at higher speeds, so they may not be aware of the problems.

4 miles in 24 minutes is outstanding. That is quite an agressive goal.

Alke
04-23-2004, 01:18 PM
good work man, your doing it right by weighing yourself every week and if you dont gain, add 200 calories and try again.

everyone needs a different amount of calories to gain, if your finding it hard to eat over 3500, use ground beef and chicken as your protein sources over tuna/eggs which is lower in calories.

your taking whey protein too right, mixed in 1 cup milk 2 scoops whey = 300 calories and if you drink that twice a day = 600 calories right there.


how long have you been lifting?

ryuage
04-23-2004, 01:44 PM
Kenn

I have been lifting on and off quite awhile probably for 4 years now I have been yo yoing in weight in that time frame. I used to be overweight my sophomore year in high school probably around 240 or so without even touching a weight at an ungodly amount of body fat... around end of junior year I got to 150 lbs of skin and bones due to improper dieting, no weight lifting, and tons of cardio. I picked up weight lifting that summer and by the end of my senior year I was floating around 190 lbs at about 14% bodyfat. I left that summer to basic training and advanced indivdual training which lasted approximately 8 months total time, in which I didn't have a proper diet (not by choice) and no weights to train with, so by the end I was weighing only 160-170 or so... by the time I got to my actual duty station in February of 02 I hit the weights and hit up food big time, I was practically on the see food eat food diet and got to the higher 190's-200 by February of 03 so about 1 year, now by this time I left for Kuwait because there was plans of invading Iraq soon which ended up being March 21'st again no food and no weights for the first couple months (relied on bodyweight exercises such as pushups, dips, pullups, and whatever I could possibly "ghetto" rig and when I came back I came back very thin I would say I came back under 160 lbs probably around 155. As of March 13 I started my bulk and ya now I am here trying to do things right and hopefully keep it that way. Sorry for the long story but I just thought I'd throw that in there to give you a brief history of having 4 years of training under my belt and weighing as much as I do...

ryuage
04-23-2004, 01:53 PM
Day 5 Week 6

Sleep

7 Hours

Trained : AM Arms PM Cardio

Close Grip Bench Press 5x5 - 140x5 (+5lb)
Skull Crushers 2x8-10 - 70x10/9 (+1rep)
Cable Pressdowns 2x8-10 - 120x12 125x9 (new)

Barbell Curl 5x5 - 75x5 (+5lb)
Seated Alternating DB Curl 2x8-10 - 25'sx9/7left arm9right arm (+5lb)
1 arm seated preacher curl 2x8-10 - 25'sx8/10 left/right 25's8/8 (+5lb)

Cardio - HIIT 30/45 intervals

3 minute warmup @ 4mph
20 minutes intervals with 30 second intervals @ 11mph with rest intervals @ 6mph
2 minute cooldown @ 4mph

very intense session as I am still getting back into the swing of things, totally drenched by the end of my workout and a little light headed... but I stuck with it and it feels good! now let me pass out.

Diet ~ 3600 calories

Pre WO .25 cup malto, 1 scoop nitrean
Post WO .5 cup dext, 2 scoops nitrean

Meal 1
2/3 cup oatmeal
8 egg whites
1 banana

Meal 2
.5 cup black beans
.5 cup brown rice
8 oz turkey
green beans

Cardio Session

Meal 3
1 cup kashi heart to heart
1 cup shredded wheat n bran
1 cup skim milk
strawberries
orange
8 oz chicken
green beans

Meal 4
.5 cup black beans
.5 cup brown rice
green beans
can of tuna

Snack
6 oz chicken breast

Meal 5
1 cup cottage cheese
2 tbsp natty pb
1 scoop nitrean

7 fish oil caps.

Alke
04-23-2004, 03:49 PM
cool man, keep doing what your doing will be swole in no time, well okay, it will take some time but just hearing you talk about your experiences tells me you got the heart for it!

Alke
04-23-2004, 03:50 PM
oh yeah, nice job with the 5x5 pressing yo!

ryuage
04-23-2004, 03:51 PM
Kenn

I sure hope I have the heart for it, it's like I eat, sleep, and breathe just to workout and progress. it's like my hobby and passion... interested in pursuing a career in the field of some sort, but who knows.

wibble
04-23-2004, 09:20 PM
Nice workouts man! Diet looks nice and clean. :)

Bruteman
04-24-2004, 02:20 AM
Thought I'd stop in :) Are you making a career of the military or just putting in your 4 yrs? I thought about joining at one time, but alas they wouldn't have me :( (I've got asthma) Thought about not telling them about it, but thought they'd catch on real quick once I started turning blue during PT, lol. Nice job so far. I'll be keepin' tabs on ya' to see how you do.

ryuage
04-24-2004, 05:58 AM
wibble
thanks, trying to keep it clean so I don't blow up like a fat ass again hehe.

Bruteman
I'm just puting in my 4 years, and here's a secret... I have severe asthma and chronic bronchitis :) wish I had told them in the first place though the military isn't for me, it's been a good experience though so I guess everything happens for a reason. I just wanna go back to southern cali!

Bruteman
04-24-2004, 09:21 AM
He's goin' back to cali, to cali, to cali
He's goin' back to cali
Naw, I don't think so.

Sorry, couldn't resist :)

galileo
04-24-2004, 09:31 AM
I wanna go to cali too. :(

ryuage
04-24-2004, 11:23 AM
road trip!

John0101
04-24-2004, 01:06 PM
I read through the journal, congrats on the weight loss from high school. You look pretty lean in your pics, around 10-12%. Bulk hard man. Good luck.

ryuage
04-24-2004, 01:12 PM
thanks john, on my way up got weigh in tomorrow!

ryuage
04-24-2004, 01:17 PM
Day 6 Week 6

Sleep

8 hours

Trained : Legs

Squats ATF 5x5 - 160x5/5/5/5/5 (+5lb)
Squat/Leg Press 3x8-10 - 320x10/10/10 (+10lb)
SLDL 5x5 - 135x5/5/5/5/5 (+10lb)
Kneeling Plate Loaded 1 Leg Curl 2x8-10 - 70lb/9/8/7 (+5lb)
Standing Calf Raises 3x15 - 190x15/15/15 (+10lb)

- I had plans on adding in lunges after the squat press but that didn't quite turn out how I wanted, my legs were wasted! For some reason I went to the gym today with no motivation to train and was just feeling like blah, this is the first time in awhile, but after I got into it I felt real good and felt pumped. Now I am exhausted once again my body is trashed.

Diet ~ ??? calories

Meal1
2/3 cup oatmeal
8 egg whites
1 small banana

Post WO
.5 cup dextrose
2 scoops nitrean

Meal 2
8 oz sweet potato
cauliflower
8 oz turkey
few strawberries

ryuage
04-25-2004, 03:15 PM
End of Week 6

TOTAL REST DAY!

Sleep

8 hours

Im feeling pretty sluggish and lethargic today gonna try and head to bed real early tonight probably like 7 and hit up the gym in the morning before work around 4-5 am.

Diet ~3000 calories

Meal 1
2/3 cup oatmeal
1 banana
8 egg whites

Meal 2
8 oz sweet potato
8 oz chicken
broccoli
orange

Meal 3
2/3 cup oatmeal w some strawberries
8 oz turkey
broccoli
apple

Meal 4
2 tbsp natty pb
8 oz turkey
2 fish oil caps

Meal 5
2 tbsp natty pb
8 oz chicken
2 fish oil caps

Meal 6
1 cup cottage cheese
2 tbsp natty pb
1 scoop nitrean

Pretty much crammed the last 3 meals in every hour to hour and a half to get my calories in before i sleep for the night.

BigNic
04-25-2004, 04:27 PM
sup man..you very strict w/ your diet. BTW what service you in?

Beast
04-25-2004, 05:19 PM
HADOOOOOOOOOOOKEN!!!!!

ryuage
04-26-2004, 02:20 AM
Army

ryuage
04-26-2004, 07:18 PM
Day 1 Week 7

Sleep

8-9 hours

Trained : Chest/Abs
Bench Press - 160/5/4/3 (+5lb)
- these went way worse then expected, was going for 5x5 but ya.. =\
Incline DB Press - 60'sx10/7 (+5lb)
Weighted Dips - BW+30x9/7 (+2.5lb)

Decline Weighted Situps - +25x25/25/25

I was planning on doing cardio but due to schedule at work I was not able too, Im lucky I even got off this early was expecting a 24 hour work day but ended up being a 21 hour one :) I'm considering doing a cycle of 1ad/4ad or just straight 1ad with 6 oxo pct but I guess I'll wait and see... been really thinking about it and reading up on it. I will not change any training or diet to accomodate the ph to do a controlled study, everyone seems to say they gain on it but yet as soon as they start their cycle they already start to increase volume and calories.

Diet ~3400 calories

Pre WO
.25 cup malto
1 scoop nitrean

Post WO
.5 cup dextrose
2 scoops nitrean

Meal 1
2/3 cup oatmeal
1 banana
1 scoop nitrean

Meal 2
.5 cup black beans
.5 cup brown rice
green beans
can of tuna

Meal 3
.5 cup black beans
.5 cup brown rice
green beans
8 oz turkey

Meal 4
8 oz sweet potato
8 oz chicken
1 orange

Meal 5
2 scoops nitrean
1 cup cottage cheese
2 tbsp natty pb

due to my hectic schedule at work a lot of the protein came from shakes as you can see.

galileo
04-26-2004, 07:21 PM
Good workouts ryu.

You're partially correct about the placebic effects of some supplements. People start to take them, then totally change what they do and miraculously they gain weight. Although I will say, m1t, 1ad, and 4ad are scientifically sound. Try upping your volume and calories and see if it helps, if not, go for it.

Alke
04-26-2004, 07:26 PM
awesome words galileo,

I am still thinking of using something one day be it andro, proH or the real deal, but once I upped calories to an acceptable range for me to gain, I think it is still early for me to think about that stuff, and you too ryuage, I amthinking you will get great results yourself with a high enough calorie range and a decent workout.

I am such a food advocate since I got my own diet down LOL, your foods look great man! keep eating!

ryuage
04-26-2004, 07:36 PM
thanks for the kind words galileo and kenn, ya it just seems like im going thru an endless loop never getting the results I want when I want them, I know it takes time and hard work, and then that little voice in my head says wouldn't hurt to try.... just that little something to give you that edge. =\

Alke
04-26-2004, 07:43 PM
how old are you?

aka23
04-26-2004, 11:24 PM
ya it just seems like im going thru an endless loop never getting the results I want when I want them, I know it takes time and hard work, and then that little voice in my head says wouldn't hurt to try.... just that little something to give you that edge. =\

Nice workout, as usual. You have been making rapid strength gains, and have been gaining LBM while remaining lean. Muscle is built slowly. You will probably not see changes from one week to the next, but results should be more clear when comparing a period of several months.

Saint Patrick
04-27-2004, 01:40 AM
Good workouts ryu.

You're partially correct about the placebic effects of some supplements. People start to take them, then totally change what they do and miraculously they gain weight. Although I will say, m1t, 1ad, and 4ad are scientifically sound. Try upping your volume and calories and see if it helps, if not, go for it.

I'm a good example of this.

I doubled my training volume when I started my cycle of 1-AD (every muscle group 2x/week instead of once a week).

I'm sure that my progress is a combination of both factors, but I'm sure I would have benefited without the Andro as well.

ryuage
04-27-2004, 04:03 PM
Day 2 Week 7
Sleep
8 hours or so

Weight Training Rest Day

Cardio
30/45 HIIT Intervals - Total duration 27.30 minutes
2.30 @4.0 mph (warmup)
22 minutes of intervals with 11mph/6mph
2.00 @4.0 mph, 1.00 @3.5mph (cooldown)

Diet ~!?!?!?! calories


Meal 1
2/3 cup oatmeal
1 banana
8 Egg whites

Meal 2
.5 cup black beans
.5 cup brown rice
green beans
Can of tuna

Meal 3
.5 cup black beans
.5 cup brown rice
green beans
8 oz turkey

Meal 4
1 cup kashi heart to heart
1 cup Shredded Wheat N Bran
1 cup Skim milk
strawberries
banana
8 oz chicken

Meal 5
1 cup cottage cheese
2 tbsp natty pb
1 scoop nitrean

4 fish oil caps

by the end of it all i realized I accidentally duplicated a meal that I did not consume and it made it seems like I had enough calories, now I am in a deficit and must make up some calories grrrrrr!! that is roughly 2900 calories above and was aiming at about 3300 or so calories.

BigNic
04-27-2004, 04:06 PM
sup man i noticed you eat a lot of natural pb..i just bought some and iwas wondering if you eat it straight, or do you ever put it on anything

ryuage
04-27-2004, 04:09 PM
i could eat it straight I love peanut butter! but usually mix it in with my cottage cheese and some choc prot powder it tasted good :) or some vanilla and throw in some berries like blueberries or strawberries...

you could also put it in shakes or some oatmeal...

BigNic
04-27-2004, 04:10 PM
i think ill try it in my oatmeal..im gonna start eating a bowl of oatmeal as one of my first meals. Im only taking in 1800 cals a day now so i want everything i eat to be good. lol

ryuage
04-27-2004, 04:51 PM
sometimes for breakfast I have oatmeal, vanilla or choc protein, cutup banana!

ryuage
04-28-2004, 02:13 PM
Day 3 Week 7
Sleep
8 hours or so

Weight Training

Shoulders/Back
Seated Military Press - 125x5/4/3 (+5lb)
- I switched this exercises to 3 sets just like bench on Monday I believe Im starting to hit a plateau in regards to how my weights have been progressing the last couple weeks, we'll see how this does in up coming weeks
Strict Front DB Raises (new) - 20'sx10
Upright Rows - 80x10/8 (+5lb)

Deadlift - 235x5/5/5/5/5 (+5lb)
Lat Pulldown - 11x10/9/7 (different machine @ different gym)
DB Rows - 70'sx10/10 (+5lb)
Seated Cable Row (new) - 6x10, 7x8
Smith Shrugs - 190x10/10/10 (+10lb)
Seated Bent over Flys - 10'sx10

overall it was a good workout, I added an additional front delt exercise 1 set and took out 2 on my 5x5, I added 1 set to Lat Pulldowns and added in seated cable rows along with 1 more set of shrugs. If you don't remember I was doing a 5x5 routine with a 5x5 compound lift at each workout which were... Bench, Deadlift, Squat, SLDL, Military Presses, Close Grip Bench Press, Barbell Curl. I don't know if I will switch up all of them because only in a selected few am I started to plateau, mainly upperbody and primarily all of the exercises that go along with chest such as military press, cg bench, and flat bench. My chest/bench press has always been my weak point I probably will try and do something to bust out of this neverending cycle! any suggestions? :)

Cardio
Due to work cardio was not able to be performed today, was at work at 3am which pushed my weights workout back and could not get in any time to perform my cardio session. Tomorrow will be another treadmill HIIT session.

Diet .... Calories


Meal 1
2/3 cup oatmeal
1 banana
1 scoop nitrean

Meal 2
.5 cup black beans
.5 cup brown rice
green beans
8 oz turkey

Meal 3
2/3 cup oatmeal
8 egg whites
strawberries

PWO
.5 cup dextrose
2 scoops nitrean

Meal 4
10 oz sweet potato
8 oz chicken
brocoli

Meal 5
chicken breast can
1 tbsp natty pb
green beans

Meal 6
1 cup cottage cheese
2 tbsp natty pb
1 scoop nitrean

6 fish oil caps

ryuage
04-29-2004, 05:31 PM
Day 4 Week 7
Sleep
7 hours

Weight Training

Triceps
Close Grip Bench Press - 145x5/5/5/5/4 (+5lb)
- like stated before all my chest related exercises, tri's,shoulders, chest seem to be coming to a stand still don't know what Ill do to change it up next week but I guess I have a week to figure that out

Skull Crushers - 75x/8/6 (+5lb)
- last week I achived 10/7 with 70 lbs... I dunno if this is really an improvement or not I dont feel like doing the mathmatics behind it to figure out haha.

Pressdowns - 130x10/8 (+10 first set +5 second set)

1 Arm Tricep Extensions - 20'sx6 15'sx8

Normally this would have been a rest day but I split up tomorrows workout of tris/bis into 2 days, next week Im thinking of hitting 1 body part a day but dunno if I will do that as of yet... I am also not sure if I am scheduled to go out on a field mission for a weeks length the week after next, the week of the 10th of may which would cause me to fall off my diet and training for a weeks timespan.

Cardio
HIIT 30/45 intervals 5mph/11.5mph
2.30 minute warmup @ 4mph
21.15 minutes intervals
2.30 minute cooldown @ 4mph
1 minute cooldown @ 3.5 mph

sessions are getting more intense I had to slow down the jogging pace to 5 mph to make up for the increase in speed to allow me to recover from the interval at 11.5 mph Every week I plan on hitting up 2 or 3 hiit sessions and each week I will gradually add 1 more intervals which is approximately 1 minute 15 seconds. Once 30 minutes of intervals is reached I will "attempt" to bump it up to 12 mph, if that doesn't work I will go ahead with adding additional intervals till I can do a full session at a fixed higher speed.

Diet 3500 Calories


Pre WO
.25 cup malto
1 scoop nitrean

Post WO
.5 cup dextrose
2 scoops nitrean

Meal 1
2/3 cup oatmeal
8 egg whites
banana

Meal 2
.5 cup black beans
.5 cup brown rice
green beans
8 oz turkey

Meal 3
.5 cup black beans
.5 cup brown rice
can of tuna

Cardio session

Meal 4
2 cups kashi heart to heart
1 cup skim milk
strawberries
banana
8 oz chicken
brocoli

Meal 5
1 cup cottage cheese
2 tbsp naty pb
1 scoop nitrean

4 fish oil caps

ryuage
04-30-2004, 06:20 PM
Day 5 Week 7
Sleep
7 hours

Weight Training

Biceps
Barbell Curl - 80x5/5/5/5/5 (+5lb) (PR)
- woohoo!

Seated Alternating DB Curls - 25'sx12/10 (+

Hammer Curl - 20'sx10/8 (new)

Concentration Curl - 20's x 8/10 8/8 (new)

all in all I feel I had a pretty good workout

Cardio
Elliptical Machine - Medium Intensity (70-75mhr)

Did a medium intensity workout keeping my heart rate in the 70-75 percent zone for roughly 1 hour

Diet 3500 Calories


Pre WO
.25 cup malto
1 scoop nitrean

Post WO
.5 cup dextrose
2 scoops nitrean

Meal 1
.5 cup black beans
.5 cup brown rice
green beans
can of tuna

Meal 2
.5 cup black beans
.5 cup brown rice
green beans
8 oz chicken

Meal 3
8 oz sweet potato
8 oz chicken

Cardio session

Meal 4
2 cups shredded wheat n bran
2 cups skim milk
banana
8 egg whites
brocoli

Meal 5
1 cup cottage cheese
2 tbsp naty pb
1 scoop nitrean

4 fish oil caps

Bruteman
04-30-2004, 10:58 PM
Looking good in here. I'll offer a little advice on trying to get over your platue. I did a pyramid over time thing and it worked well for me. The basic idea was to add weight each workout, but drop reps. Here's how my bench workouts looked:
Week 1: 225x 2sets x 8reps
Week 3: 245x2x6
Week 5: 265x2x4
Week 7: 285x2x2
Week 9: Max
I alternate between to workouts that's why it's every other week. You should get the jist of what I did though.

ryuage
05-01-2004, 09:09 AM
thanx for the advice brute, looks like a plan i might be willing to try.

ryuage
05-01-2004, 07:04 PM
Day 6 Week 7
Sleep
Got about 11 hours total this is the most I have been able to sleep I am a morning person with a clock of my own in my head that automatically goes off after 6-7 hours of sleep, I drugged myself before sleeping with doxyllamine succinate, Shouldn't of done that as it left me drowsy for awhile even when I was in the gym, but as soon as I started lifting the drowsiness went away

Weight Training

Legs

ATF Squats - 165x5 170x5/5/5/5/5 (+10lbs)
- Originally planned on doing 165 for 5 sets but I hit the first set and it was verrrrrrrry light and I just decided what the heck and went to 170 which was reallllllll light as well.

Squat/Leg Press - 330x10/10/10 (+10lbs)

SLDL - 145x5/5/5/5/5 (+10lb)

Standing Plate Loaded One Legged Curl - 70x10/9/8
- these are getting difficult for me I will probably keep the same weight next week or even drop it and focus on my form as I have sorta been cheating to get the weight up.

Great workout!

Cardio
Rest Day

Diet 3300 Calories


Meal1
2/3 cup oatmeal
banana
10 egg whites

Post WO
2 cups shredded wheat n bran
2 cups skim milk
1 scoop nitrean

- decided to put a regular meal... no particular reason in place of my dextrose/nitrean shake. If my schedule allowed me too I would probably try and do this after every workout and just consume a whole food meal instead of a shake.

Meal 2
.5 cup black beans
.5 cup brown rice
brocoli
8 oz chicken
4 oz sweet potato
strawberries

Meal 3
2tbsp natty pb
8 oz chicken
green beans

Meal 4
2tbsp natty pb
8 oz chicken
brocoli

Meal 5
1 cup cottage cheese
2tbsp natty pb
1 scoop nitrean

6 fish oil caps

aka23
05-01-2004, 07:25 PM
It is great that you were able to improve so much on the ATF squats, SLDLs, and other recent exercises.

Doxylamine succinate sleeping aids also often leave me feeling drowsy on the morning/afternoon after taking them. If this becomes a problem, another option is over the counter sleeping aids containing diphenhydramine HCl. DHCl and doxylamine succinate are similar types of antihistamines, but the half life of doxylamine succinate is about twice as long as diphenhydramine HCl, so DHCl sleeping aids are less likely to leave you drowsy the next day.

Saint Patrick
05-01-2004, 07:38 PM
I've started taking Melatonin before bed, and I never have trouble getting to sleep anymore.

ryuage
05-01-2004, 08:02 PM
aka23

ya it left me drowsy for quite awhile... but working out sorta gets rid of my drowsiness. Diphenhydramine hcl doesnt work quite well for me for some odd reason.

Saint Patrick
melatonin doesnt seem to work well for me as I have tried it, maybe I'm not taking it at a high enough dose... what dose do you use 3g?

ryuage
05-02-2004, 01:35 PM
End of Week 7
Sleep
8 hours

Weight Training

I decided to do chest/back today I will probably hit it again this week, I'm sorta floating in my training right now between 5x5 and just instinctive... I was planning on ending it next Sunday, but I decided to modify it for the last week, because as you know Ill probably be off for a week or possibly just 3 days the week of the 10th.

Chest/Back

Bench Press - 165x5/5/4 (+5lbs)
I thought I had the last rep but I guess not... Guy had to come over and help me out cuz i was crushing myself haha.

Incline DB Press - Skipped (I was gonna attempt the 65's this week but for some reason my left arm was like practically dead on me... I think it was from the benching like I struck a nerve or what not because I couldn't seem to get anything up on my left arm it felt as if everything was reallllllll heavy... nothing hurts but I'm still wondering what happened.

Barbell Rows - (new) 95x8 115x8 120x8 125x7 135x6/6 145x4
I usually do DB rows but i decided to throw in some bb rows today

Seated Cable Row - 80x10, 90x6/5


As far as how my workout went I guess it is pretty obvious, next time I hit chest I will sorta change up the exercise like Chest day 1 is BP Chest day 2 Ill hit it using Weighted Dips etc... Back BB Rows day 1 then 2nd time with Pullups/Pulldowns... No reason in particular why I am doing this I guess I decided to do it after my failure at doing presses today who knows...

Cardio
Rest Day

Diet 3400 Calories


Meal1
2/3 cup oatmeal
banana
10 egg whites

Meal 2
2/3 cup oatmeal
8 oz chicken
1 Orange

Post WO
2 cups shredded wheat n bran
2 cups skim milk
1 scoop nitrean

Meal 3
.5 cup black beans
.5 cup brown rice
brocoli
8 oz chicken
4 oz sweet potato
strawberries

Meal 4
2tbsp natty pb
8 oz chicken
brocoli

Meal 5
1 cup cottage cheese
2tbsp natty pb
1 scoop nitrean

6 fish oil caps

So now I have 2 weeks to ponder a new routine for myself... come mid may and of course I want what everyone wants to maximize strength and muscle...

John0101
05-02-2004, 02:48 PM
Awesome diet man, so clean and refreshing. Nice improvements since the bulk. Your gonna get huge. It looks like the squats and SLDL are too easily for you. I would drop the sets and reps and just jump on the heavier weights with proper form.

ryuage
05-02-2004, 03:09 PM
thanx john... yah I was doing a 5x5 routine hence why the sets and small increments in weight, Im looking towards a power lifting routine possibly or just a routine I devise of my own.

Saint Patrick
05-03-2004, 12:25 AM
You must defeat Sheng Long to stand a chance.

ryuage
05-03-2004, 01:53 AM
rofl hehe.

ryuage
05-04-2004, 12:50 PM
Day 1 Week 8 - Yesterday

Sleep

I got about 5 hours and ended up waking up and couldn't head back to sleep

Training Rest Day

Diet ???? 3100 ?????

I ended up having to pull duty 24 hour duty hence the late update for yesterday. I worked from 6 am yesterday to 10 am today so I guess more then 24 hours. I tried to get a meal in me approximately every 4 hours so does that mean all meals after midnight count for todays diet? haha I am grossly short on todays calories arg! Im tired as heck took a short nap but trying to stay up a bit so I can at least sleep during the night and wake up refreshed to hit the gym tomorrow morning. Do to the hectic schedule I incorporated an MRP or two in my diet I tried Prolabs Lean Mass Matrix and omg it tasted awesome. It was the Cin Oatmeal Flavor :drooling: Anyways

Meal 1 :
2/3 cup Oatmeal
10 egg whites
banana

Small Cardio Session in between meal 1 and 2 just a short 20 minute on the elliptical at 70% mhr because thats all the time I had to perform cardio

Meal 2 :
2 cups shredded wheat
2 cups milk
1 scoop nitrean

Meal 3 :
1.5 cup cottage cheese
a little sugar free jello
2 tbsp natty pb

Meal 4 :
6 oz sweet potato
8 oz turkey
brocoli

Meal 5 :
.5 cup black beans
.5 cup brown rice
green beans
can of tuna

Meal 6 :
Lean mass matrix MRP

a couple fish oil caps

diet was on the go just threw up some stuff because of the schedule change and having to pull 24 damn hours duty so Im sleep deprived hope it doesnt hurt me to much in terms of lifting tomorrow as I am gonna try to make up for the sleep tonight by hitting the sack early.

BigNic
05-04-2004, 07:27 PM
lol loving the military life eh

ryuage
05-05-2004, 05:04 PM
oh yes. =\

ryuage
05-05-2004, 05:09 PM
Day 2 Week 8 - yesterday

sleep
0 hours!!!!

rest day because of incident in last update

Diet 2900 calories

Meal 1
.5 cup brown rice
.25 blacl beans
7 oz chicken
brocoli

Meal 2
.5 cup brown rice
.25 blacl beans
7 oz chicken
brocoli

Meal 3
6 oz chicken breast
2tbsp pb

Meal 4
lean mass matrix mrp
2 tbsp pb

Meal 5
7 egg whites
1 cup milk
.5 cup grape nuts

Meal 6
8 oz turkey
2tbsp pb
.5 cup cottage cheese

ryuage
05-05-2004, 05:47 PM
Day 3 Week 8 update #2 (today)

Sleep

2 hour nap + 10 hours at night

Weight Focus - Lats + Incline/Vertical press (chest)

Pullups - BWx5/4/4
Weighted Dips -BW+35x8/8/7
Chinups - BWx5/4/4
Incline DB Press - 65'sx6 (+5 lbs) 60'sx6/5
- these are the times I wish I had 2.5 lb increments on dumbbells, I was expecting more then 6 using the 65's but I guess my left arm was kinda fatigued. Not to mention I performed these after dips so the change in schedule and order may have effected
Wide Grip Lat Pulldown - 150x12 +2 reps , 160x6 +10 lbs, 150x7
DB Flys with a long stretch - 25'sx10/10

overall a good workout

Cardio - HIIT 30/45 17 intervals +1 interval

2.5 warmup @4mph
21:15 intervals with 11.5mph/5mph
1 minute @4mph cooldown
1.5 minute @3.5mph cooldown

Diet 3500 calories

Pre WO
2/3 cup oatmeal
1 scoop nitrean

Post WO
.5 cup dext
2 scoops nitrean

Meal 1
2/3 cup oatmeal
10 egg whites

Meal 2
.5 cup black beans
.5 cup brown rice
green beans
can of tuna

Meal 3
.5 cup black beans
.5 cup brown rice
green beans
8 oz turkey

Cardio Session

Meal 4
1 cup kashi heart to heart
.5 cup grape nuts
1 cup skim milk
apple
8 oz chicken

Meal 5
1 cup cottage cheese
2 tbsp natty pb

6 fish oil caps

aka23
05-05-2004, 08:35 PM
I ended up having to pull duty 24 hour duty hence the late update for yesterday. I worked from 6 am yesterday to 10 am today so I guess more then 24 hours. I tried to get a meal in me approximately every 4 hours so does that mean all meals after midnight count for todays diet? haha I am grossly short on todays calories arg! Im tired as heck took a short nap but trying to stay up a bit so I can at least sleep during the night and wake up refreshed to hit the gym tomorrow morning.
...
diet was on the go just threw up some stuff because of the schedule change and having to pull 24 damn hours duty so Im sleep deprived hope it doesnt hurt me to much in terms of lifting tomorrow as I am gonna try to make up for the sleep tonight by hitting the sack early.

I usually eat snacks throughout the night, so I have run into similar issues about choosing which day to put after-midnight meals. I chose to list anything after midnight as a different day. It probably makes little difference as long as you are consistent.

The 24+ duty hours sounds very rough. I would not expect persons to do their job very effectively after being awake and on duty for such long periods. Is there a logical reason for the long hours, such as preparation for emergency situations when breaks may not be available?

ryuage
05-06-2004, 05:36 AM
believe me it is rough.... reason being every so often your company comes upon something called "red cycle" basically you are the bitch co4mpany for that specified time of however long you pull all the duties etc... reason for 24 hour duty is after the regular duty hours are over you are still there to provide assistance if anything out of the ordinary happens (pickup an injured soldier, etc...) also to take calls and do security checks through out the night. I'll go more into detail once I get off work but in short that is basically the short of it.

Alke
05-06-2004, 05:01 PM
yeah, thats how I remember the military, when they call you out you go. it wasnt so bad for me being in the air force, but I had friends in the army that were always on some sort of drill.......

pullups are almmost there bro! you gonna be adding weight to those soon, right?

props on the incline DB's too, those DB's can be tricky beast, and +5 pounds can feels like +20

ryuage
05-06-2004, 05:41 PM
thanks kenn, ya I wish I had joined the air force instead :) I never really worked on pullups so hopefully they get there.. i was gonna do them 3x a week but I think one time is sufficient and if I dont progress i might do them more frequently I wonder if it would lead to overtraining though... ya jumping from one set of dbs to the next can feel awfully heavy :)

on a side note

very good workout this morning with delts/tri/bi PR in almost all lifts! will post tonight or tomorrow kinda short on time.

ryuage
05-06-2004, 05:49 PM
Day 4 Week 8

Sleep

8 hours

Weight Training : Delts/Tris/Bis

Seated BB Military Press 135x3/3/3 (+10 lbs PR) 140x1/1 (+15 lbs PR)
- Kinda hit this by accident was planning on moving up 5 lbs but ya I accidentally put more on the bar then I had planned haha...
Upright Rows - 85x10/8 (+5lbs)
CG Bench Press - 155x5 (+10lbs), 160x2 (+15lbs), 165x1 (+20lbs), 170x1 (+25lbs)
- Im pretty sure I could of hit higher but I stopped there, I did a low rep workout as you can see focussing on strength on the compound lifts.
BB Curl - 85x5/5/3 (+5lbs) (PR) 90x1/1 (+10lbs PR)
Skull Crushers - 75x10/8 (+2reps)
Seated Alt DB Curl - 30'sx12/8
Hammer Curl - 25'sx8/6 (+5 lbs but lost 2/4 reps)
Pressdowns - 135x10/9 (+5lbs)
- Dont know what Im gonna do here gonna be doing the whole stack soon!

Cardio - Elliptical
30 minutes at 75% mhr
woulda done an hour session, but work is getting hectic and personal time is getting shorter.

Diet ~3500 calories

will post at a later time..

i friggin felt like an animal in the gym today :)

ryuage
05-07-2004, 07:44 PM
Day 5 Week 8

Sleep

9 hours

Weight Training Rest Day

Cardio
Performed cardio in the norning after breakfast, due to work my cardio has been suffering, I started off on the bike using a hill program for 20 minutes followed by 25 minutes on the elliptical trainer at 75mhr.

Tomorrow will be legs... I've had a runny nose for most of the day (havent been sick in awhile) I dont know why but I feel like I am dehydrated even though I've consumed over a gallon of water... the heat is getting to me it was over 90 already today and I was sweating my ass off being in uniform doesnt help it any.

Diet ~3500 calories

Meal 1
banana
2/3 cup oatmeal
10 egg whites

Meal 2
1 cup cooked brown rice
brocoli
tuna
apple

Meal 3
1 cup cooked brown rice
brocoli
tuna

Meal 4
6 oz sweet potato
brocoli
8 oz chicken

Meal 5
8 oz chicken
green beans
2 tbsp natty pb
.5 cup cottage cheese

meal 6
8 oz chicken
brocoli
2 tbsp natty pb
.5 cup cottage cheese

Meal 7
1 cup cottage cheese
2 tbsp natty pb

Saint Patrick
05-07-2004, 07:48 PM
Awesome PR on the close grip.

ryuage
05-07-2004, 08:20 PM
i was really feeling it, I think I coulda went higher but was short on time and had no spotter while even attempting the other ones :)

Mic Soloist
05-07-2004, 11:06 PM

ryuage
05-08-2004, 08:02 PM
Day 6 Week 8

Sleep

8 hours

Weight Training: Legs

squat ATF- 180x5/5/5/5/5 (+10lbs)
squat/leg press - 330x10/10/10 (+10lbs)
SLDL - 155x5/5/5/5/5 (+10lbs)
Standing One legged curl - 70x10/8/6
Standing Calf Raises - 210x15/15/15 (+10 lba)
- with the standing one legged curls I kept the weight the same and tried to focus on form more... the reps were easily completed with my right leg but my left was struggling, I seem to have a big imbalance in my left hamstring compared to my right. I also seem to put more pressure on my right while doing squats.

I had an idea of doing deads at the end of the workout, boy was that a bad idea... Ill probably hit deads tomorrow with chest/back

Diet ~3250 calories

Meal 1
1/2 cup oat bran
10 egg whites

Meal 2
.5 cup grape nuts cereal
1 cup shredded wheat
2 cups skim milk
1 scoop nitrean

Meal 3
8 oz sweet potato
8 oz sirloin steak
asparagus

Meal 4
8 oz chicken
1 cup cottagecheese w/raspberries and blueberries
brussel sprouts

Meal 5
8 oz sirloin
1 cup cottagecheese w/raspberries and blueberries
brocoli

Meal 6
1 cup cottage cheese
2tbsp natty pb

As you can see I added sirloin in today, I pourchased some earlier..,. I looked online at the weekly add at the local store and it said 2.99 a lb and its normally 5 something... when I get there it was 3.99 a lb and I figure heck I came here to get some might as well.. I would incorporate more beef into my diet if the stuff wasnt so damn expensive!

Tomorrow marks the end of 8 weeks (2 months) measurements and back to back progress pics will be posted tomorrow.

In about another 2 weeks I will switch up to a more low volume routine.

Bruteman
05-09-2004, 01:05 AM
Kickin' @ss lately dude! Lookin' forward to the pics.

ryuage
05-09-2004, 08:19 AM
End of Week 8 (2month comparison)

Start End

Neck 14 / 14.8
Bicep 13.5 / 14
Forearm 11.5 / 12
Chest 36 / 37.25
Waist 30.5 / 31.5
Thigh 21 / 22.5
Calf 15 / 15.5

Weight 158 / 178

measurements and pictures done first thing in the morning

apparently a 20 lb gain with an avg weekly change of 2.46 lbs
note: I have no idea how I put this much weight on in such a short amount of time especially at my caloric intake and my activity level, I am guessing some has to due with water retention (creatine), increased glycogen, and muscle memory.

Projected weight in 4 weeks at the same rate would be 188 lbs and 12 weeks is 207 lbs. Goal is to reach somewhere between 185-190 lbs or heck I might even go until 200 before I start a cut.

aka23
05-09-2004, 11:49 AM
Those are impressive weight and measurement gains for a two month period. Nice work. I agree that a good portion of the weight is probably water or glycogen, as few people can develop muscle so rapidly, and it looks like you have managed to stay lean.

ryuage
05-09-2004, 05:59 PM
End of Week 8

Sleep

9.5 hours

Weight Training : Flat Bench Heavy / Trapz,Mid Back

Flat BB Bench - 170x4, 175x3, 180x2, 185x1, 175x2
BB Row - 145x6 135x8/8
Seated Cable Row - 90x7/8/6
BB Shrugs - 195x10/10

Diet ~3200 calories

Meal 1
.5 cup oat bran
4 egg whites
.5 cup cottage cheese

Meal 2
2/3 cup oatmeal
4 egg whites
.5 cottage cheese

Meal 3
.5 cup grape nuts
1 cup shreddedwheat
2 scoops nitrean
2 cups skim milk

Meal 4
gree beans
8 oz chicken
.5 cup cottage cheese

Meal 5
8 oz sirloin steak
brussel sprouts

Meal 6
8 oz sirloin steak
asparagus
2 tbsp natty pb

2 fish oil caps

BigNic
05-09-2004, 07:23 PM
damn bro your looking good..great progress..u look to be getting bigger and leaner..also looking like your having good strength gains. Nice benchin btw

Saint Patrick
05-09-2004, 07:45 PM
You're sucking in your stomach on the last front pic :p

Good progress man.

ryuage
05-10-2004, 04:54 PM
thanks for the comments, yah i was sucking it in practicing my vaccum pose haha

ryuage
05-10-2004, 04:59 PM
Day 1 Week 9

Sleep

8 or so hours

Weight Training Rest Day

Cardio : 4 miles medium/high intensity running outdoor

Diet ~3350 calories

Meal 1
Lean mass matrix MRP (I was going on a run within an hour of my first meal so I had to keep it light, I've tried oats and egg whites but if I have a normal breakfast it feels like my stomach is being weighted down haha)

Meal 2
2/3 cup oatmeal
10 egg whites
banana

Meal 3
1 cup brown rice
.5 cup black beans
can of tuna
brocoli

Meal 4
8 oz turkey
1 cup brown rice
.5 cup black beans
green beans

Meal 5
6 oz sirloin
asparagus
2 tbsp natty pb

Meal 6
1.5 cup cottage cheese
2 tbsp natty pb

4 fish oil caps

ryuage
05-11-2004, 06:01 PM
Day 2 Week 9

Sleep

7 hours

Weight Training Rest Day
- tomorrow will be lats/incline|vertical press

Cardio - HIIT 30/45 intervals
4.0 mph for 2.5 minutes warmup
17 intervals using a 30/45 split with 30 seconds of 11.5 mph and 45 at 5 mph
4.0 mpph for 2.5 minutes cooldown

I had experienced extreme doms in my quads and calves that practically made me want to stop, note the word practically for I didn't! I just pushed through it and luckily didnt collapse on the treadmill... haha I was experiencing doms in my quads yesterday when I went on a 4 mile run, hopefully it subsides by my next treadmill/run workout.

Diet ~3300 calories

.5 cup oat bran
1 scoop nitrean
couple berries

2/3 cup oatmeal
10 egg whites

8 oz sweet potato
.25 cup beans
can of tuna

8 oz turkey
1 cup brown rice
.5 cup black beans
green beans

.5 cup grapenuts
1 cup shredded wheat n bran
1 cup skim milk
8 oz chicken
few berries

2 cups cottage cheese
3 tbsp natty pb

4 fish oil caps

Saint Patrick
05-11-2004, 07:07 PM
Cardio with leg DOMS is teh suck.

Where did you get the Lean mass matrix MRP? I tried a couple samples of it and I liked it - did you get a good price on it?

mixta
05-12-2004, 12:10 AM
Nice work with the pics, impressive gains there!

ryuage
05-12-2004, 05:44 AM
Saint Patrick
I got a good deal at vitamine shoppe with a gift certificate and discount coupon found online but I also bought a box online on ebay for 10 bucks + shipping!! so like 16.00

Mixta
thanks my measurements are going up I just wish it'd happen a little faster :)

ryuage
05-12-2004, 05:50 AM
Day 3 Week 9

Sleep

7.5 hours

Weight Training : Lats/Vertical|Incline Press

Pullups - bwx7/5/4 (+3 reps total)
- Performed a couple negatives about 3 or 4 until I couldnt hold my self up by jumping up pausing then going down slowly

Weighted Dips - bw+40x8 (+5 lbs) bw+47.5x9/5 (+7.5 lbs)

Chinups - bwx7/5 (+3 reps total)

Incline DB Press - 65'sx8/6/4 (+2 reps first set, + 5 lbs 2nd and 3rd)

Lat Pulldown Just a little wider the shoulder width - 160x8/8/6 (+10 lbs)

Deadlift - 245x6/6 275x1 (+10lbs)
- I decided to change from 5x5 to 2 sets max effort... I dont think I could have done 5 sets even if I had tried after the rest of my workout.

All in all it was a pretty good workout! Will do some cardio tonight if work permits.

Diet ~

Alke
05-13-2004, 11:53 AM
hey man, cool you got some pics up.

your back is awesome, nice to see when someone pays their dues with the back. I would not change a thing there.

your other pics dont show as much progress, but it IS there. I bet you will notice even bigger improvements on those other BP you keep eating good!

Do you have any new strategies in mind? you said something about lower volume, does this mean your gonna try to push more weight for less sets?

ryuage
05-15-2004, 04:44 PM
I see improvements in other areas ... i guess the way the pictures were taken it doesnt seem so but measurements say otherwise...

and as far as lowering volume yah... probably heavy weight low reps 4-6 with only 2 or 3 exercises per body part. Kinda iffy not quite sure what Im gonna do yet.

ryuage
05-15-2004, 04:50 PM
yesterday

Sleep

7 hours

Weight Training Focus - Arms

Close Grip Bench Press - 155x7/6/5
BB Curl - 85x6/7/6
Skull Crushers - 80x9/8
Seated Alt DB Curl - 35'sx7/4
DB Extension - 50x12/9
Hammer Curl - 25'sx10/5
Upright Rows - 90x6/5

I was gonna start out with seated bb military press, but week after week I have been going real havy and progressing in weight and I felt that its been taxing on my joints especially in my weaker arm so I didn't perform them, maybe I will perform them on Sunday.

Diet ~3500 calories

Normal days diet except for dinner I went to golden corral and ate some chicken and shrimp and topped it off with a blizzard from dq... It was my bday so I decided to indulge a little bit this is probably the first in the 2.5 months I've been bulking. It's funny because when I cheat Im still trying to eat clean excluding the dairy queen.... why can't I just be normal! AHHH! I love food!

ryuage
05-15-2004, 04:56 PM
Day 6 Week 9

Sleep

6 hours!!!

I went to sleep late, but I always wake up early for some reason. Probably stay up a little late tonight to watch some San Antonio ass woopin handed by theLakers.

Weight Training Focus - Legs

Squats ATF - 185x5/5/5/5/5 +5lbs
Squat/Leg Press - 350x10/10/15 +10 lbs
SLDL - 165x5/5/5/5/5 +10lbs
Standing One Leg Curls - 70x10/10 +2 reps /10 +4 reps
Seated Calf Raises

Diet ~

Meal 1
2/3 cup oatmeal
strawberries
10 egg whites

Meal 2
2 cups skim milk
.5 cup grape nuts
1 cup shredded wheat
1 scoop nitrean

Meal 3
1 cup brown rice
.5 cup black beans
green beans
8 oz chicken

Meal 4
10 oz turkey
2/3 cup oatmeal
strawberries

Meal 5

Meal 6

BigNic
05-15-2004, 05:56 PM
good workout bro..you really are great with your diet btw

aka23
05-16-2004, 12:11 AM
I went to sleep late, but I always wake up early for some reason. Probably stay up a little late tonight to watch some San Antonio ass woopin handed by theLakers.

Nice session. Those are impressive gains. When you wake up early day after day, your body get used to waking up at that time. Several key biological signals that your body uses to determine when it wakes, such as a rise in body temperature, tend to occur at a consistent time. When you go to bed later, there are conflicting signals. If you stay up late for enough nights, your body will eventually get used to waking up at a later time.

ryuage
05-16-2004, 07:01 AM
thanks nic, cant wait to see your contest pics.

thanks for the info aka, ya my body is just programmed to wake up early every morning regardless of when i go to bed I wake up automatically before my alarm clock every morning (I just set it as a precautionary) The weekends I get off its frustrating because I would like to sleep more then usual on work days and go to sleep a bit later then normal.

ryuage
05-16-2004, 03:58 PM
End of Week 9

Sleep

8 hours

Weigh In : 180.5

Weight Training Focus - Flat Bench / Mid Back and Trapz

Flat Bench Press - 170x6, 175x5/4/4 (+5lbs)
- last week I hit 170x4, today it was awfully lighter and I could have probably hit about 8 reps.
BB Rows - 145x8/8 (+2 reps, + 5lbs) 150x6 (+5 lbs)
- I think I need to work on performing this more strictly
Seated Cable Row - 100x6 (+10lbs) 90x7/6
Seated BB Military Press - 95x6/6/7
- I decided to skip these on arm day which was performed on Friday due to the heavy weight low reps taxing my body too much especially my joints and especially in my weaker left arm. So today I upped the reps a bit and lowered the weight significantly to give my front delts a rest. I have been going heavy with low reps for the last 8 previous weeks.
BB Shrugs - 205x10/10 (+15 lbs)

ended the session with a couple wrist curls and reverse wrist curls

Diet ~ 3250 calories

Meal 1
2/3 cup oatmeal
strawberries
5 egg whites
.5 cup cottage cheese

Meal 2
.5 cup oatbran
8 oz chicken
orange

Meal 3
1 cup shredded wheat
.5 cup grape nuts
2 cups skim milk
1 scoop nitrean
banana

Meal 4
1 cup cottage cheese
asparagus
8 oz turkey
1 tbsp natty pb
2 fish oil caps

Meal 5
8 oz chicken
2tbsp natty pb
green beans

Meal 6
1.5 cup cottage cheese
2tbsp natty pb
strawberries

ryuage
05-19-2004, 10:59 AM
Wednsday May 19, 2004

Sleep

7.5 hours

Weight Training Focus : Lats/Deads, Vertical/Incline Press

Pullups - bwx8/4/5 (+1 rep)
Dips - bw+45x8/9/9 (+5lbs)
Chinups - bwx8/5 (+2reps)
Incline DB Press - 65'sx10 (+2 reps) 7 (+1 rep) 5 (+1 rep)
Lat Pulldown - 160x10 (+2 reps) 10 (+2 reps) 8 (+3 reps)
Deadlift - 250x6 (+5 lbs) 255x6 (+10 lbs)

Diet ~

ryuage
05-20-2004, 11:10 AM
May 20, 2004

Sleep

8 Hours

Weight Training Rest Day

Cardio - HIIT 30/45 protocol jog speed 5mph / run speed 11.5 mph

2.5 warmup @ 4 mph
25 minutes of intervals = 20 intervals (+3 intervals)
1 minute cooldown @ 4mph
1.5 minute cooldown @ 3.5 mph

Did some stretching and headed out the door.

- I believe this is the easiest these intervals have been for me and I added additional intervals. The gym I go to off post next to my house got rid of the old crummy treadmills and received $30,000 worth of new life fitness treadmills. I like these treadmills moreso then the ones at the gym on post because of the interval feauture. It allows me to program the jog speed and the run speed prior to running and during the intervals I can toggle speed at the touch of a button. I believe this helped me out a bit from just hitting one button rather then manually changing the speed using the arrows on the treadmills on post.

Diet ~ 3200 calories

Meal 1
smoothie consisting of...
1 banana
strawberries
1 scoop protein
1/3 cup oats
1 cup skim milk

- I purchased a blender and will most likely be including more smoothies into my diet... usually as the first meal as I am rushing out the door on a daily basis and is easier on the stomach if I have to run for physical training that day.

Meal 2
2/3 cup oatmeal
10 egg whites

Meal 3
.5 cup grape nuts
1 cup shredded wheat
1.25 cup skim milk
1 scoop protein

Meal 4
asparagus
8 oz chicken breast
1 cup brown rice
.5 cup black beans

Meal 5
8 oz chicken breast
green beans
2 tbsp natty pb

Meal 6
2 tbsp natty pb
1.5 cup cottage cheese

aka23
05-20-2004, 11:44 AM
Your sessions have been looking great recently, with a lot of gains. I did not know the new LifeFitness treadmills have programmable intervals. That sounds like a helpful feature. My gym also recently upgraded a portion of the treadmills. I still use the older models because I do not like the autostop feature and the design of the machine. Looking at the LifeFitness website, I see that they have "speed interval" and "custom workouts" programs. I will try using the new LifeFitness treadmills during my HIIT workout tomorrow.

ryuage
05-20-2004, 12:52 PM
thanks a lot aka23 I definitely am improving moreso then I ever have and the results are showing. Work is getting hectic hence missing a couple posts and I dont think it will die down but get even more hectic as we plan on going out beginning of june for 1 week possibly 2 which I doubt I will be able to perform any weight exercises or any cardio. I just hope to be able to return without losing anything I've gained and not to gain any fat from not being able to monitor diet so much.

ryuage
05-21-2004, 02:54 PM
May 21, 2004

Sleep

8.5 hours

Weight Training Focus : Bi's/Tri's/Medial Delts.

Close Grip Bench Press - 155x7 (no change) 160x5/4 (+5lbs)
- first set didn't go so well, I never really did close grip bench with higher then a 4-6 rep range and just changed that as of last week... will probably stick to lower reps.
Barbell Curl - 85x8 (+2 reps) 90x5/4 (+5 lbs)
Skull Crushers - 85x8/7 (+5 lbs)
Seated Alternating DB Curl - 35'sx8/6 (+1rep, +2reps)
Seated DB Extension - 60x11 (+10 lbs) 65x8 (+15 lbs)
Hammer Curls - 30'sx8/5 (+5 lbs)
Upright Rows - 90x10 (+4 reps) 95x8 (+5 lbs)

Cardio - Low Intensity walk/jog ... duration = 1 hour
Was planning on performing a high intensity run but many factors played into me not performing it. I had performed a HIIT session yesterday, my leg session is tomorrow, and my shins are experiencing pain ( I believe I may have shin splints and will need to get it checked )

Diet ~3500 calories

Meal 1
Lean mass matrix MRP
banana
strawberries

meal 2
1 cup shredded wheat
.5 cup grape nuts
2 cups skim milk
1 scoop protein

Meal 3
8 oz chicken
green beans
1 tbsp natty pb
.5 cup cottage cheese

Meal 4
2/3 cup oats
banana
strawberries
raspberries
1 cup skim milk
1 scoop protein

Meal 5

Meal 6

4 fish oil caps

beastin v6
05-21-2004, 06:32 PM
Hey which branch of the military are you in?

ryuage
05-21-2004, 06:59 PM
army

Dedicated
05-21-2004, 07:38 PM
Nice workout.

ryuage
05-22-2004, 05:27 PM
May 22, 2004

Sleep

7 Hours

Weight Training Focus - Legs

Squats ATF - 190x5/5/5/5/5 (+5 lbs)
Squat/Leg press - 360x10/10/14 (+10 lbs)
SLDL - 175x5/5/5/5/5 (+10 lbs)
One Legged Curl - 75x10/10/10 (+5 lbs)
Calf Raises - 220x15/15/15 (+10 lbs)

Cardio Rest Day

Diet ~ 3400 calories

Meal 1
2/3 cup oatmeal
10 egg whites
.5 cup cottage cheese

Meal 2
.5 cup grape nuts
1 cup shredded wheat
2 cups skim milk
1 scoop protein

Meal 3
4 oz whole wheat spaghetti
8 oz chicken
mushrooms
brocoli

Meal 4
1 cup cottage cheese
6 egg whites
mushrooms
2 tbsp natty pb
berries

Meal 5
8 oz chicken
green beans
2 tbsp natty pb

Meal 6
1.5 cup cottage cheese
strawberries
raspberries
2 tbsp natty pb

beastin v6
05-22-2004, 07:46 PM
Sweet Army! Thanks for your service, greatly appreciated man, I really mean it.


I hope you don't mind me asking what you MOS is? How long you been in the Army for? How long were you station in Iraq for?

God Bless.

ryuage
05-22-2004, 07:57 PM
right now I am in the field of communications doing satellite com (provide internet, phone capabilities) Been in for 3 years now and spent 1 year in Iraq from february of 2003 to feb of 2004. Dont hesitate to ask questions if you have any :)

ryuage
05-23-2004, 01:57 PM
May 23, 2004

Sleep

7 Hours

Weight Training Focus - Flat Bench / Rhomboids and Trapz

Flat BB Bench - 180x6 (+10 lbs) 185x5/4/4 (+10 lbs)
- Felt really good I took up the first set which was 170 last week to 180 and got the same 6 reps and went from 175 tp 185 on the last 3 sets keeping the same amount of reps.

BB Row - 135x10 145x8 150x7 155x6 (+5 lbs)
- I took the weight down a bit to try and keep a more strict form still kind of bounced but it was better then previous weeks.

Seated Row - 80x6/6/6
- took the weight down on this exercise as well to concentrate on better form by keeping my back straight and pulling back with my elbows all the way to my chest.

Seated Military Press - 105x10 (+10 lbs) 115x8 (+20 lbs) 125x5 (+30 lbs)
My shoulders are feeling a lot better took a little over a week off from low rep heavy mil's... as they were taxing my joints especially my left rotator cuff. All increment changes were as of last weeks workout disregarding my low rep presses from previous weeks.

BB Shrugs - 215x10/10 (+10 lbs)
- incrementing 10 lbs it was still pretty light and accomplished easy, Out of all my bodyparts I think my trapz have developed faster then any.

Cardio - Was gonna rest but I decided to do a little active recovery by doing a walk at 4 mph with a 2% incline for 20 minutes after my workout. My shins are still feeling pretty sore so I dont know how well I will perform on Tuesday during my timed 2 mile run.

Diet ~ 3250 calories

Meal 1
2/3 cup oatmeal
5 egg whites
.5 cup cottage cheese
berries

Meal 2
1 cup oatmeal
5 egg whites
.5 cottage cheese

- this new oatmeal brand im using has the same nutrition facts as the other one except rather then 1/3 of a cup it says 1/2 a cup I wonder why...

Meal 3
.5 cup grape nuts
1 cup shredded wheat
2 cups skim milk
1 scoop protein

Meal 4
4 oz whole wheat spaghetti
8 oz chicken
brocoli
mushrooms

Meal 5
green beans
8 oz chicken breast
2 tbsp natty pb

Meal 6
1.5 cup cottage cheese
2 tbsp natty pb
berries

4 fish oil caps

ryuage
05-23-2004, 01:58 PM
Nice workout.

thanks, nice to see some new faces in my journal :)

Alke
05-24-2004, 05:47 PM
HOLY F!@# F!@# F!@# you really turned up the heat in here. this eating good thing really has you jumping the numbers like crazy bro, real nice work man!
diet looks great, I found the same discrepencies when I count from food to food as well, as long as I stick to a consistant number for each food it seems to balance itself out.




Seated Military Press - 105x10 (+10 lbs) 115x8 (+20 lbs) 125x5 (+30 lbs)

awesome man! so when you do these, are you doing what? do you go behind the neck or keep the BB in front of you? and if you do these as front presses, do you bring the BB all the way to your chest or just down to chin level?


BB Row - 135x10 145x8 150x7 155x6 (+5 lbs)

rows moving up! do you bring the BB into your gut? how much force are you using on each rep?

I always try to make sure I use enough force bringing the weight into my gut that the plates jump. is that what you meant by BOUNCE? I miss my rows, soon as cutting is over I cant wait to hit them again!


I was also wondering something, your HIIT is already up to 25+ minute sessions right? do you think there is a limit to how much HIIT is too much, or are you planning on leaving 25 minutes as the maximum amount of time given to each HIIT session?

ryuage
05-24-2004, 06:23 PM
i plan on incrementing until I hit about 30 intervals then moving up in speed. My weight has gone up dramatically in these 10+ weeks a good 20 lbs with a small increase in bodyfat if any, I honestly can see a huuuuge difference. I perform the seated military presses to the front going down to just below chin level as that is how far my rom comfortly allows me to go plus I don't see a point in going that little distance further.

When I refer to a bounce sometimes I roll my shoulders/top portion of back up a bit on the way up when getting close to the end of my set.

All in all this has been an excellent bulk for myself, This weekend will probably take me a step back or my progress will halt as I will be in orlando for the upcoming couple days and as soon as I get back get thrown out into the field to perform military tasks that tuesday-friday... hopefully I can get a weight lifting session wednsday night before I leave even though I have a 20k road march that very morning. Then hopefully get a session in on Monday and possibly a very short session tuesday if the time frame allows me to before we head out which is probably early in the morning as it is.

ryuage
05-24-2004, 06:26 PM
Complete rest day today, I have a Physical Training test tomorrow morning and gave my body a rest for it. Hopefully my shin splints aren't as noticeable as previous days where they felt like rocks and made my legs look like they were swelling up.

Diet ~3200 calories

Meal 1
1 cup skim milk
1/2 cup oats
1 banana
strawberries
1 scoop protein

Meal 2
1 cup oats
5 egg whites
.5 cup cottage cheese

Meal 3
1 cup brown rice
green beans
can of tuna
.5 cup black beans

meal 4
.5 cup black beans
1 cup brown rice
8 oz chicken
green beans

Meal 5
4 oz whole wheat spaghetti
mushrooms
6 oz turkey
4 oz chicken
brocoli

Meal 6
2 tbsp natty pb
1 cup cottage cheese

4 fish oil caps

aka23
05-24-2004, 11:45 PM
Those are impressive gains, especially on the military press. Nice work. The 20k road march and physical training test sounds rough. I used to hate when sports and other outside events interfered with my training.

mixta
05-25-2004, 01:28 AM
Good work with the gains ryuage, diet is looking good too. Keep it up! The 20k road march sounds gruelling.

ryuage
05-25-2004, 07:03 AM
it's not so bad as it seems, it's timed but very possible to make it well above the standard time. The only problem I forsee is the weather as it is getting real hot out here... Probably fill my canteens and cameback with some gatorade to keep me in somewhat of an anabolic state.

ryuage
05-25-2004, 05:08 PM
had my physical test this morning, did semi decent maxed pushups and situps and came a little short on the run due to shin splints but a fairly decent time.

Diet was same as always today at about 3000 calories though

Heading to work at 4 for the 20k ruck then I go on leave pickup the gal from the airport and head down to orlando for the rest of the week, then when I come back get a days rest and head out to the field for the rest of that week and come back on the weekend. So many obstacles in the road to swoleness :) I guess i could take a week or so off hopefully I can get a workout at the hotel or so and maybe even monday sometime perform full body routine. We'll see, so if you don't see an update from me for awhile you know!

Alke
05-27-2004, 06:50 AM
shin splints suck.....20k sounds rough, no wonder your able to do HIIT without breaking a sweat.

Bruteman
05-27-2004, 12:32 PM
Wow! You've really made some huge progress since last time I stopped in. Nice job bro' :thumbup:

ryuage
05-31-2004, 11:18 AM
kenn

yah the shin splints arent the best feeling in the world =\ the 20k broke me off I couldn't walk for the rest of the day... haha they ended up starting it so late that the heat made it even more agonizing.

Bruteman

thanks I like to think I've made good progress so far.

ryuage
05-31-2004, 11:19 AM
Well Im back from my trip to orlando, I dropped my girl back at the airport :( shes headed back to california, had an awesome time and a little time away from the diet and weights so its back to it tonight when I figure what kind of split I want to use, was thinking about push legs pull type split but we'll see what happen tonight. Found out when I got back that the field mission is cancelled for this upcoming week, THANK GOD! Anyways check back up on here later. payce!

ryuage
05-31-2004, 01:46 PM
Chest/Abs

Flat Bench press 185x5/5/4 (+1 rep)
Incline DB Press - 70'sx9/7/6 (+5 lb db's)
Weighted Dips - BW+50x8/7/6 (+5 lbs)

Wasn't expecting such a great workout, but I guess the week off was a good break for my body but kinda lacked on sleep this past week.

John0101
05-31-2004, 04:40 PM
Well Im back from my trip to orlando, I dropped my girl back at the airport :( shes headed back to california, had an awesome time and a little time away from the diet and weights so its back to it tonight when I figure what kind of split I want to use, was thinking about push legs pull type split but we'll see what happen tonight. Found out when I got back that the field mission is cancelled for this upcoming week, THANK GOD! Anyways check back up on here later. payce!

hey man, did she notice any change in your body? Hhahhaa, I hope u guys had fun ;)

ryuage
05-31-2004, 05:31 PM
ya a big difference :)

ryuage
06-01-2004, 05:32 PM
Weight Training Rest Day

Cardio - 1 minute intervals using 5 mph and 11 mph

3 minute warmup at 4 mph
20 minutes of 1 minute intervals
3 minutes cooldown

Diet ~3000 calories - fell a little short due to work threw down an extra 2 tbsp of natty pb :)

Meal 1
1/2 cup oatmeal
1 banana
strawberries
1 scoop nitrean

Meal 2
.5 cup grape nuts
1 cup shredded wheat n bran
6 egg whites
.5 cup cottage cheese

Meal 3
1 cup rice
green beans
10 oz turkley

Meal 4
1 cup rice
green beans
can of tuna

Meal 5
Lean mass matrix mrp
2 tbsp natty pb

Meal 6
1 cup cottage cheese
2 tbsp natty pb
1 scoop nitrean

2 fish oil caps.

Alke
06-03-2004, 04:54 PM
heh, were almost eating the same stuff and same calories....., I need to make another hunting trip to the grocery store, Im out of natty.

ryuage
06-04-2004, 05:06 AM
Wed. June 02

Weight Focus - Back/Trapz

Pullups - bwx9/6/5 (+ 3)
Lat Pulldown - 170x7/6 (+10 lbs)
DB Rows - 70x10 (+4 reps) 75'sx10/10 (+5 lbs)
Deadlift - 255x6 260x6 (+5 lbs) 265x6 (+10 lbs)
BB Shrugs - 225x10/10 (+10 lbs)

Cardio - Elliptical - medium intensity 45 minutes @ 70% mhr

ryuage
06-04-2004, 05:18 AM
Friday June 04

Sleep
8 Hours

Weight Focus - Arms

Close Grip Bench Press - 160x6 160x6 (+1 rep) 160x6 (+2 reps)
- Felt really good on the close grip bench presses working in the 4-6 rep range with 3 sets, will bump up the weight and try to hit 3x6 with 165 next week. Very good form with no bouncing.

Barbell Curl - 90x6 (+1 rep) 90x4/4 (+5 lbs)
- Will keep the same weight next week and try to achieve 3 sets of 6 before bumping up the weight

Skull Crushers - 90x5 (+5 lbs) 85x8
- was expecting more on the first set but I guess you cant always get what you want, Im thinking next week I will have no problem getting 8 reps using 90 and hopefully keep the weight on for the 2nd set to achieve another 6-8 reps

Seated Alternating DB Curl - 35'sx8 40'sx6 (+5 lbs)
- No change on first set because i stopped at 8 and improved form a bit so its a much stricter curl, I decided to go to 40's in hope of achieving another 8 reps but got 6 still an improvement from last workout, I will go for 40x8 on the first set next week.

OH Dumbbell Extension - 70x10/7 (+5 lbs)
- got what I was aiming for on the first set, was going for 8 but decided to hit 2 more, though I had 8 the 2nd one but the arms pooped out.

Alt. Hammer Curl - 30'sx9/6 (+1 rep)
- Not a significant change, was going for 8 reps but decided to knock out 1 more on the first set and it reflects on the 2nd, like other exercises I thought I could at least get 8 but pooper out at 6.

- overrall a good workout, had a guy in the gym making noises like a ninja HIIYAAAA WOOOOOSAAAA haha.. on the bench... but I guess whatever helps you get the weight up eh?

Will perform short intervals tonight, or maybe another session of 1 minute intervals for at least 15 intervals and a total of 30 minutes without the warmup and cooldown.

for some reason I have been waking up at the same time during the night, like around 2 am in the morning and waking up a little to constantly thereafter... maybe its my body telling me it has had enough rest but who knows.

Diet ~

Bruteman
06-06-2004, 02:25 AM
for some reason I have been waking up at the same time during the night, like around 2 am in the morning and waking up a little to constantly thereafter... maybe its my body telling me it has had enough rest but who knows.


I go through spells like that too. For me it means one of two things 1) I'm pushing it a little too much and I either need a break or to cut back on all the training I might be doing at the moment. 2) I'm stressin' over something and need to chill. I guess it's just my bodies sign that I might be going into an over-trained/stressed state. But that's just what it means for me. It could easily be something completely different for you.

ryuage
06-06-2004, 05:29 AM
Saturday June 05

Sleep
7.5 hours

Weight Training Focus - Legs/Shoulders

Squats - 195x5/5/5/5/5 (+5 lbs)
- these didn't go as well as expected, my quads were sore from running the day prior... and I don't know I just didn't feel as strong as weeks before, but we'll see what happens next week

Seated BB Military Press - 125x7 (+2 reps) 125x6 (+1 rep)

Squat/Leg Press - 370x10/10/15 (+10 lbs)
- I find it easy week after week to progress in this exercise, especially using a strict form and Full ROM unlike the few I see who use it and move the weight down about 5 inches just like how most people do their squats.

Upright Rows - 100x8/6 (+5 lbs)

SLDL - 185x5/5/5/5/5 (+10lbs)
- Next week I'm thinking of takind Sldl's down to possibly 3 or even 2 sets and upping the reps in the 6-8 or 8-10 rep range

Legs to pooped at this point to do any quality leg curls

Calf Raises - 235x15/15/15 (+10 lbs)

Cardio Rest Day

Diet ~3400 calories

Meal 1
1 cup oatmeal
6 egg whites
.5 cup cottage cheese

Meal 2
1 cup shredded wheat
.5 cup grape nuts
2 cups skim milk
1 scoop nitrean

Meal 3
4 oz whole wheat spaghetti
8 oz chicken
mushrooms
brocoli

Meal 4
8 oz sweet potato
4 oz chicken
green beans
salmon

Meal 5
strawberries
blueberries
1 cup cottage cheese
2 tbsp natty pb
1 scoop nitrean

Meal 6
1 cup cottage cheese
2 tbsp natty pb
1 scoop nitrean

Max-Mex
06-06-2004, 05:58 AM
How much you weighing nowadays Sparky?

ryuage
06-06-2004, 07:12 AM
this mornings weigh in was 184

beastin v6
06-06-2004, 08:32 AM
nice. Do you have any more recent pics?

ryuage
06-06-2004, 08:43 AM
I might take some today who knows :)

ryuage
06-07-2004, 06:18 PM
work has been hectic sorry for the lack of updates.

Muscle Focus - Chest/Abs

Flat Bench Press - 185x5 (no change) 187.5x4 187.5x4 (+2.5lbs)
- nothing significan going on here, was aiming for 3x6, tried micro loading a little weight and hopefully will be able to hit 185x6.6.6 next week, Might change routine, but who knows was looking more towards a pl if anything

Incline DB Press - 75'sx6/6/5 (+5 lbs)

Weighted Dips - bw+50x8 x8 (+1 rep) x7 (+1 rep)

chest is getting stagnant, maybe it is just this week who knows...

Decline Weighted Situps - 50lbsx10/10/10
I changed how I did these and instead of a plate on the chest I took 2 dumbbells and held them against my front delts

Ab Machine - 100x10/10/10 (new exercise)

Cardio - 45 minutes light walking on treadmill

Diet ~3350 calories

Pre WO
.25 cup malto 1 scoop protein

Post WO
.5 cup dext 2 scoops protein

Meal 1
.25 cup cottage cheese
1 cup oats
4 egg whites
.25 scoop protein

blended and made an awesome tasting pancake! topped with strawberries.

Meal 3
.5 cup brown rice
.5 cup black beans
green beans
brocoli
1 can of tuna

Meal 4
.5 cup brown rice
.5 cup black beans
brocoli
green beans
8 oz chicken

Meal 5
.5 cup oats
1 banana
strawberries
blueberries
1.5 cup skim milk
2 scoops nitrean

Meal 6
1 cup cottage cheese
1 scoop nitrean
2 tbsp natty pb

4 fish oil caps..

been getting a lot of protein in from shakes lately =\ like I said work is hectic and have been on the go lately, between work and school I wonder where I find time to do anything!

beastin v6
06-07-2004, 07:44 PM
Diet looking tight bro. I wish I could eat that many calories, tuna is always a great source of protein. How come you are doing cardio? How are you able to attend school and military? Reserves?

Stay Motivated.

BigNic
06-08-2004, 04:36 AM
no hes active duty

ryuage
06-08-2004, 08:49 AM
I do cardio anywhere from 5-6x a week for many reasons
- I believe it helps in limit fat gain while bulking
- I love food so it allows me to eat more :)
- I like to be in overrall health, cardio vascular, physical... it also helps control my severe asthma and chronic bronchitis
- To improve my cardio performance as far as running certain distances, 2mile/4 mile run
- A little form of active recovery, and I feel it helps with my weight training, aside from popular belief

Attending school is hard as I don't have the most reliable schedule, most posts offer some sort of education. on my post we have a center where there are local and non local universities and colleges that contain an office where you may sign up to do courses at the center on weekends, at the college after work, or online. Currently I do most of my courses online with an occasional course at the center. As far as the diet goes its not as tight as could be with the hectic schedule like I previously stated been getting too much protein from supplemental shakes I try to get at least 300 of 350 grams of protein from whole food sources, just for prefrence. As BigNic stated yes I am active duty military for at least one more year :)

I know the airforce has many oppurtunities for college, recently the army started a program called eArmyU where they offer a laptop, printer, etc... and you take all your courses online anf have a big list of schools who are participating in the program.

beastin v6
06-08-2004, 02:55 PM
Thanks for clearing it up ryuage . What are you plans after active duty?

ryuage
06-08-2004, 04:23 PM
I plan on finishing up my education first with maybe a part time job... then after that only God can tell.

ryuage
06-09-2004, 06:15 PM
June 9

Sleep was ok, I'm still having the problem of waking up at that magic hour in the middle of the night usually about 2 am with no need to urinate or anything... just waking up and following that waking up on a constant basis till it's time to really get up.

Weight Training Focus - Back/Trapz

Pullups - NO CHANGE
- i was extremely disappointed in my performance with my pullups and my pulldowns, it seems as if my pullups did not improve and my pulldowns may have back slid some, I am probably going to the sports store tomorrow to purchase a pullup variation bar that is placed between a doorway to place one in my room and do them on a regular basis until I build up enough strength to support my bodyweight for a given # of reps. Thinking about doing them 2-3x a week, I didn't do this earlier because the feeling of maybe overtraining my lats but it seems lots of people have success doing pullups more frequently to build that base strength.

DB Rows - 80x10/10/10 (+5 lb db's)

Deadlifts - 275x6/6/6
- on the last rep of the last set I went down and when I got back to about the knee part I struggled and got the weight up with my back rounding a bit towards the end, luckily I didn't injure myself

Shrugs - 235x10/10 (+10 lbs)

Neck exercise - 25x8/8 (new)
- used a head harness and tried these for the first time.

Cardio - Running ... High Intensity

I originally had planned to do a brief warmup followed by 30 minutes of high intensity running starting at 8 mph and incrementing .5 until I hit 9 mph for the last 10 minutes. I believe I could maintain an 8 mph pace for over 45 minutes but as soon as I incremented to 9 mph I don't think I could maintain it for that long after running the first minutes at 8 mph. If I had started at 9 mph it would be a different story. Not to mention the tiresome day and my shins still bothering me, mostly the right one. I ended up doing about 25 minutes at 8 mph and 5 minutes at 9 mph and totalled roughly 5 miles with my warmup and cooldown.

diet ~ 3550 calories

pre wo
.25 cup malto
1 scoop protein

post wo
.5 cup dext
2 scoops protein

meal 1
1 cup oats
half a banana
.5 cup cottage cheese
4 egg whites
1 scoop protein
strawberries

meal 2
.5 cup black beans
.5 cup brown rice
veggies
10 oz turkey

meal 3
.5 cup black beans
.5 cup brown rice
veggies
can of tuna

meal 4
1 cup shredded wheat
.5 cup grape nuts
1.5 cup skim milk
half a banana
strawberries
salmon
2 oz chicken breast
10 oz brocoli

meal 5
1 cup cottage cheese
1 scoop protein
2 tbsp natty pb

2 fish oil caps

dxiw
06-09-2004, 06:22 PM
i kno ur trying to bulk but honestly I think you got more cut haha... good improvement though!

ryuage
06-11-2004, 05:24 AM
June 10

Weight Training Rest Day

Cardio - Elliptical Trainer at medium intensity ... duration 50 minutes

- Did 50 minutes on the elliptical at 65-75% mhr, keeping my heart rate between 130-140 bpm

Diet ~ 3300 calories

Meal 1
1 cup oatmeal
half a banana
.5 cup cottage cheese
4 egg whites
1 scoop nitrean

Meal 2
1 cup oatmeal
6 egg whites
.5 cup cottage cheese

Meal 3
.5 cup black beans
.5 cup brown rice
veggies
12 oz turkey

Meal 4
.5 cup black beans
.5 cup brown rice
veggies
can of tuna

Meal 5
1 cup shredded wheat
.5 cup grape nuts
1 cup skim milk
Salmon
gree beans
mushrooms

Meal 6
1 cup cottage cheese
2 tbsp natty pb
1 scoop nitrean

Coke
06-11-2004, 05:41 AM
...must be a rare cat to keep that heart rate up for such a long period of time - :thumbup:

ryuage
06-11-2004, 07:53 AM
hehe, heck I can keep it at a higher rate for that long of a time if I really wanted :)

ryuage
06-12-2004, 06:59 PM
June 12

Weight Training Focus : Legs

Squats 200x5/5/5/5/5 (+5 lbs)
- First 3 sets were atf and the 2nd 2 some were below parallel some were parallel, my squats are beginning to stagnate atf wise.

Squat Press - 380x10/10/15 (+10 lbs)
- Still continuing to progress nicely on this exercise every week

SLDL - 195x5/5/5/5/5 (+10 lbs)

Calf Raises - 265x15/15/15 (+20 lbs)

I attempted to try good mornings for the first time today, they felt a little awkward but I guess practice makes perfect.

No cardio Performed today

Diet ~3300 calories

Meal 1
1 scoop protein
1 cup oats
blueberries
.5 cup cottage cheese
4 egg whites

Meal 2
.5 cup black beans
.5 cup brown rice
salmon
4 oz turkey
brocoli

Meal 3
1 cup grape nuts
2 cups skim milk
1 scoop protein
strawberries

Meal 4
8 oz sweet potato
8 oz chicken
brocoli

Meal 5
8 oz chicken
brocoli
2 tbsp natty pb

Meal 6
1 cup cottage cheese
2 tbsp natty pb
1 scoop protein
blueberries
strawberries

This marks the end of 3 months of bulking, I am looking to switch to a new routine starting monday, but still don't know exactly what I will be doing, I am really looking into starting a powerlifting style type training.... any recommendations on one that doesnt require bands, boxes, boards?? hehe sort of a simplified pl routine?

ryuage
06-13-2004, 04:07 PM
June 13

Sleep

8 Hours

Weigh in this morning - 182.0 lbs

- It was odd because I must of been dehydrated throughout this week because yesterday it was at 177.00 that is the lowest I've seen it in awhile and was expecting it to be somewhere around there this morning, but no it was 182 =\

Weight Training Rest Day

Intervals - 45s/1minute easy jog speed or not even jog at 3.5 mph with intervals at 12 mph

Performed a 3 minute warmup
15 intervals total with 45s @ 12mph followed by 1 minute @ 3.5mph
Performed a 3 minute cooldown and stretches

Diet ~ 3050 calories

Meal 1
1 cup oatmeal
.5 cup cottage cheese
4 egg whites
blueberries
strawberries
1 scoop protein

Meal 2
1 cup oatmeal
4 egg whites
.5 cup cottage cheese
half a banana
1 scoop protein

Meal 3
1 cup shredded wheat
.5 cup grape nuts
1 cup skim milk
8 oz chicken
half a banana

Meal 4
.5 cup black beans
.5 cup brown rice
can of tuna
4 egg whites
1 slice fat free cheese
3 oz sweet potato

Meal 5
1 cup cottage cheese
2 tbsp natty pb
1 scoop protein

aka23
06-13-2004, 04:47 PM
Those are impressive gains in your leg workout, especially on the calf raises. The cardio and diet also look like they are going well.

ryuage
06-14-2004, 04:18 PM
June 14

Sleep

8 Hours

New Routine

Monday -
Flat BB Press 2x4-6
Incline DB Press 2x4-6
Weighted Dips 2x4-6

CG Bench Press - 2x4-6
Skull Crushers - 2x6-8

Decline Weighted Situps 3x10
Ab Machine 3x10

Wednsday -
Deadlift 2x4-6
Seated Press 2x4-6
Upright Rows 2x6-8
BB Shrugs - 2x10

Friday -
Pullups 2x6-8
Pulldowns 2x6-8
DB Rows 2x6-8

Barbell Curl 2x4-6
Seated Alternating DB Curl 2x6-8

Saturday -
Squats 3x6-8
Squat/Leg Press 3x10
SLDL 2x6-8
Leg Curl or Good AM's 3x10
Calf Raises - 3x15

BigNic
06-14-2004, 08:34 PM
i like your new routine, good luck with it

beastin v6
06-14-2004, 08:46 PM
hey hey. been away for a few days. Got finals at school so no running. Keep hitting it hard.

God bless.

ryuage
06-15-2004, 05:15 PM
Sleep

8 Hours of sleep, started using melatonin at 3mg

Weight Training Rest Day

Cardio - Medium Intensity Elliptical

50 minutes on the elliptical trainer with an avg of 135 bpm which is roughly 67%mhr

Diet ~3200 calories

Meal 1
1 cup oatmeal
.5 cup cottage cheese
4 egg whites
blueberries
1 scoop protein

Meal 2 + 3
1 cup black beans
1 cup brown rice
brocoli
mushrooms
green beans
can of tuna
8 oz of chicken

Meal 4
Lean mass matrix mrp
large orange

Meal 5
1 cup oatmeal
.5 cup cottage cheese
4 egg whites
blueberries
1 scoop protein

Meal 6
1 scoop protein
3 tbsp natty pb
.5 cup cottage cheese

ryuage
06-16-2004, 04:26 PM
Sleep

7 hours or so

Weight Training : Deadlifts/Shoulders/Trapz

Deadlift - 275x6 280x6
Seated BB Press - 135x6 135x5
Upright Rows - 105x5 105x4
Reverse Pec Dec - 70x8 70x8
BB Shrugs 245x10 245x10

- not going to go into too much detail about diet except it was 3500 calories I gotta get rested, tomorrow I will be participating in the Army Birthday 10 mile run yikes! hehe so see ya tomorrow.

ryuage
06-18-2004, 05:15 AM
Yesterday

Weight Training Rest Day



Participated in the Army Birthday 10 miler. I had a decent time, but went slower to stay back with my bud who decided the best pre day nutrition was flaming hot cheetos and pepsi, so 3 miles into the run he ends up getting a cramp in his stomach and leg, so we brought the pace wayyyyyyyyyy down from 6:30 minute miles to practically 8. Anyways I also ended up waiting for another guy from my platoon, there were a total of 3 of us who decided to give it a go. So we all just ran together because you're only as strong as your weakest link. We ended up finishing around 1:15-1:20 not to bad considering how slow we went, but I had a good time. Hopefully I can start training myself up to do a full marathon hopefully the 2005 la marathon which I believe is roughly 26 or so miles.


Diet ~3750 calories

Meal 1
1 cup oats
half a banana
strawberries
1 scoop protein

Meal 2
orange
.5 cup malto
.5 cup dextrose
2 scoops protein

Meal 3
1 cup oats
6 egg whites
blueberries
2 slices fat free cheese

Meal 4
.5 cup black beans
.5 cup brown rice
salmon
4 oz turkey
green beans

Meal 5
1 cup oatmeal
blueberries
strawberries
4 egg whites
.5 cup cottage cheese
1 scoop protein

Meal 6
1 cup cottage cheese
2 tbsp natty pb
blueberries
strawberries
1 scoop protein

Meal 7
4 tbsp natty pb
1 scoop protein

aka23
06-18-2004, 07:07 AM
That 10 mile run sounds intense. 1:15 is an average of 8mph or 7.5min miles. I think this is an excellent time for so little training with athletes whose primary focus is not distance running. I am not sure if I would have been able to maintain the pace of your group, due to calf/shin pain.

ryuage
06-18-2004, 10:25 AM
stop kidding yourself, you probably woulda smoked that pace, especially according to your journals you are running at 9 mph for nearly 1 hour a little longer you would hit 10 miles.

aka23
06-18-2004, 11:35 AM
I usually end up breaking up my longer runs for an ~5 minute elliptical trainer break, due to calf/shin soreness. This would not have been possible during a group run, in which you wait for the slowest person. I am not sure if I would be able to run a full 10 miles without a break to rest my calves. If I did rest my calves, a 9mph pace with a 5min break works out to 10 miles in 1:12. I have not run than long a distance since I was a teen.

BigNic
06-18-2004, 12:50 PM
intense running man, i hate running

ryuage
06-18-2004, 08:44 PM
Weight Training Focus : Back/Bi's

Pullups - bw+10x6 bw+10x5 bw+10x3
DB Rowss - 85'sx8 85'sx8
Pulldowns 170x8 170x7
misc bi exercises just getting a feeling on how much to lower the weight since I am placing bi's after back instead of having its own day with tri's

pm : did some cardio not to intense not to slow, just kind of hovering in there... performed 40 minutes and worked on ab endurance as well as chest endurance.

I am sort of floating in limbo right now, I think I will go on a 2 week maintenance perhaps then start a cut, but we'll see I think I am a little unpleased with the fat gain but then again I am happy with the gains I have made... the only thing is I want to get huge! hehe not to mention my strength is not where I want it to be... and that will be hard to increase while in a calorie deficit... I don't know if I will be doing a balanced diet or lean towards ud2.0, but we'll see

ryuage
06-19-2004, 11:23 AM
Sleep

ok at 7 hours roughly

Weight Training Focus - Legs

Deep Squats - 205x6 205x6 205x6 (+5 lbs)
- as from previous weeks I change squats to 3x4-6 instead of the usual 5x5

Squat/Leg Press - 410x10 410x10 410x10 (+30 lbs)

SLDL - 215x4 (+20 lbs) 215x3 (+20 lbs) 205x6 (+10 lbs)
- exercise was changed with the same protocol as squat, the addition in weight doesnt take into effect the change in set/rep scheme just that it is an additional however many lbs then the last time I performed the exercise.

Good AM's - 95x8 95x8 (new)
- last week I tried this exercise without any real weight, today I put on 2 25's and performed the exercise for the first time.

Standing Calf Raises - 275x15 (+10 lbs) 275x15 (+10 lbs)
- took the sets down to 2 this week and added seated calf raises

Seated Calf Raises - 70x20 70x20 (new)

Overall it was an awesome workout I was pretty pumped up and moved pretty rapidly from one set to the next then from one exercise to the next, a guy even came up to me and was like damn you are just trying to obliterate your legs.... then commented on how I was going real deep squatting (atf) because noone really squats at the gym I perform legs at and if they do, they are the ones that go down 5 inches then back up.... and I just replied, hey that's the only way to do them. Suprisingly my legs were strong because I was feeling like they might of been overtrained from running so much this past week, I think I might give them a break tomorrow.... but then again we'll see what happens tomorrow. Maybe I'll do some laps in the pool.

Cardio Rest Day

Diet ~ 3050 calories

Meal 1
1 cup oatmeal
1 scoop protein
4 egg whites
.5 cup cottage cheese
blueberries

Pre WO
1/3 cup malto
1 scoop protein

Post WO
1 cup grape nuts
1 cup skim milk
1 scoop protein

Meal 2
1 cup oatmeal
1 scoop protein
4 egg whites
.5 cup cottage cheese
blueberries

Meal 3
1 cup cottagecheese
2 tbsp natty pb
strawberries
blueberries
1 scoop protein

Meal 4
green beans
8 oz chicken
2 tbsp natty pb

ryuage
06-20-2004, 04:13 PM
Diet ~3000 calories

meal 1
blueberries
1 cup oatmeal
.5 cup cottage cheese
1 scoop protein
4 egg whites

Meal 2
1 cup oatmeal
.5 cup cottage cheese
1 scoop protein
4 egg whites

Meal 3
.33 cups malto
1 scoop protein

1 scoop protein
1 cup skim milk
1 cup grape nuts
blueberries

Meal 4
2 tbsp natty pb
green beans
salmon
4 egg whites

Meal 5
8 oz chicken
4 egg whites
2 tbsp natty pb
green beans

Sorta just went in the gym and did whatever for chest tri's sorta light nothing heavy.... I dont think I will get around to working out tomorrow because we have something going on all day at work I believe, maybe do some cardio after it's done and take tuesday off or probably just a little cardio on Tuesday... still contemplating if I want to start cutting I wanted to do ud2, but would feel it would hinder my running or what not... maybe just eat at maintenance or slightly below I dont know... so frustrating. Then again I could just bulk away!

ryuage
06-22-2004, 03:20 PM
Cardio - HIIT 1 minute intervals

3 minute warmup
20 minutes intervals 1 minute @ 11mph followed by 1 minute @ 6mph
3 minute cooldown

- fairly challenging session, need to build my speed up Im more of an endurance type person so HIIT training is challenging on my part.

Diet ~ 3000 calories

Meal 1
.5 cup oatmeal
banana
Strawberries
1 scoop protein

Meal 2
6 egg whites
1 cup oatmeal
blueberries
2 slices fat free cheese
half a banana

Meal 3
Lean mass matrix MRP

Meal 4
.5 cup brown rice
.5 cup black beans
4 oz turkey
6 egg whites
1 tbsp natty pb

Meal 5
.25 cup cottage cheese
4 egg whites
3/4 cup oatmeal
1 scoop protein
1 tbsp natty pb

Meal 6
.25 cup cottage cheese
4 egg whites
3/4 cup oatmeal
1 scoop protein
1 tbsp natty pb

4 fish oil caps

- Tomorrow gonna resume training with chest/tri's/abs

Flat Bench 2x4-6
Incline DB Press 2x4-6
Weighted Dips 2x4-6

CG Bench 2x4-6
skull crushers 2x4-6

Decline Weighted Situps 3x8-10
Ab Machine 3x8-10

ryuage
06-23-2004, 05:29 PM
Weight Training Focus - Chest / Tri's

Flat BB Bench - 185 x 5 , 185 x4 (NO CHANGE)
- I dont know what's up but this is getting frustrating... hopefully by next workout I will see improvement

Incline DB Press - 75'sx5 75'sx4

Weighted Dips - bw+65x5 bw+65x4 (+5 lbs)
- I had a set prior to my first but I went down a little to fast instead of letting myself down slowly on the 3rd set making me go down without a chance of making it back up so I threw that set out and started over.

CG Bench - 155 x 4 155x4

Skull Crushers - 77.5x6 (+2.5 lbs) 80x6 (+5 lbs)
- sets went fairly easy

Decline Weighted Situps - 70lbsx10 70x10 70x10 (+10lbs)
- I perform these while holding two dumbbells on my front delts

No cardio was performed today because I went and had an interview after work for a part time job as a personal trainer, I got the job and will be starting the week of July 5th for only about 3-4 days a week hopefully I can handle the load with school and my other FULL time job.

BigNic
06-23-2004, 07:22 PM
damn man, thas cool as **** being a personal trainer. I been thinkin i might like to get into something like that someday. Keep us updated on how you like that. BTW i notice you work in the 4-5 rep range a lot, how do you like that?

aka23
06-23-2004, 08:35 PM
That is great news about the personal training job. I hope it goes well for you. I know how you feel with the bench press. I also struggle to make gains on that exercise.

benny
06-23-2004, 09:23 PM
Awesome journal. It looks like we are very similar in size/lifts, keep up the good work!

ryuage
06-24-2004, 04:41 PM
Weight Focus - Back/Bi's

Weighted Pullups - bw+10x6 bw+10x6 (+1 rep)
- I purchased a pullup bar that goes in between the doorway later on in the day... I will have 2 days which i will perform pullups, one on my pull day as well as one about 3 days later with just bodyweight to build endurance.

DB Rows - 80'sx6 85'sx6 (+5 lbs)
- I planned on upping the weight the first set but I kept the same weight as last to focus more on my form as it has been getting sloppy with the heavier weights and it was 100% better today and even went up for the 2nd set and performed clean full rom reps.

Lat Pulldown - 180x6 180x6 (+10 lbs)

Seated Cable Row - 110x6 120x6 (new)

BB Curl - 75x6 75x5

Incline DB Curl - 30'sx6 30'sx6 (new)
changed this from the normall seated alternating db curls to a slight incline

Hammer Curl 30'sx5

HIIT - short intervals 30/30 utilizing 7mph/11mph
3 minute warmup
15 total intervals
3 minute cooldown

My stomach had pains after about 11 intervals so I had to slow it down some, then I picked it back up for an additional 3-4 intervals then performed a cooldown. Was planning on 20 intervals but that was out of the question.

Diet ~ 3500 calories

ryuage
06-24-2004, 04:45 PM
BigNic
I just recently started working in the 4-6 rep range but it seems to be going well as far. I will keep you posted or you can certainly see for yourself in my journal.

Aka23
If my bench continues to stagnate I plan to use a routine similar to the one seanzilla has recently posted regarding a way to boost your bench press. I will probably utilize floor presses as well as rack lockouts.

benny
Thanks, I noticed that as well as I read through your journal as well as saw the pics you posted not too long ago.

ryuage
06-26-2004, 05:35 AM
June 25

Weight Training Rest Day

Cardio - Running High Intensity - short duration
- performed a brief warmup at a slow setting then began a slight jog for a total of 5 minutes then ran at 8.5mph for a total of 3 miles then began a cooldown. Was kind of pressed for time so kept it short and sweet.

Diet ~3250 calories

ryuage
06-26-2004, 03:44 PM
Weight Focus - Deadlift/Shoulder/Trapz

Deadlift - 285x6 (+5 lbs) 285x5 (+5lbs)
- fairly easy the only problem was my grip was going out on me on both sets, I could have probably hit another on the second but my grip gave out... the bar was pretty used up so if I had a better bar without a used up grip or some chalk I might have performed better.

Seated BB Shoulder Press - 140x5 (+5lbs) 140x4 (+5lbs)

Upright Rows - 100x6 (+1 rep) 105x6 (+5 lbs)

Seated Bent over laterals 10'sx8 10'sx8

BB Shrugs - 255x10 , 255x10 (+10lbs)

- Stupid as I was I went into the workout with lower back pain, I couldn't take it much more after awhile and went to the emergency room because of spasms and just plain pain in my lower back. They gave me a muscle relaxer shot and some medication... I will probably go ahead and take this whole week off from cardio and weight training to get some rest. I will also most likely start up the ud2.0 fat loss variant diet starting Monday July 5th for 8 weeks.

ryuage
06-26-2004, 04:59 PM
I worked out the diet aspect of the ud2 starting July 5th as follows

Monday Morning / Thursday Night
1500 calories
75 grams of carbs 300
185 grams of protein 740
51 grams of fat 450
1500 calories


Thursday Night/Friday Morning
1280 grams of carbs 5120
180 grams of protein 720
50 grams of fat 450
6300 calories


saturday
400 grams of carbs 1600
180 grams of protein 720
50 grams of fat 450
2720 calories

Sunday
360 grams of carbs 1440
180 grams of protein 720
50 grams of fat 450
2610 calories

aka23
06-26-2004, 08:25 PM
Good luck with the UD2. Many people have had excellent results with the program. The lower back spasms sound very painful. It is impressive that you could make such large gains with the lower back issues.

BigNic
06-26-2004, 09:11 PM
ya bro take a needed rest. Nice deads tho

ryuage
06-27-2004, 02:52 AM
yah was pretty painful, felt like someone was stabbing me with a knife every so often, then they gave me a shot in my a** cheek of some muscle relaxer, pain killer and a bunch of drugs to take... just more muscle relaxers I believe ramboxen (sp?) and just some more motrin. Hoping to get down to the single percent bodyfat in the 8 weeks, currently floating at about 13% right now I would say. Just wondering how I can fit in some sort of cardio routine to improve in the area still. I am thinking of doing a high intensity type routine maybe on Sunday evening as well as tuesday then low-medium on wednsday and possibly thursday. Only thing he speaks about is overtraining of the legs as that might be an issue.

My routine rought draft so far is as follows...

Monday
Leg Press 3x15
Leg Curl 3x15
Bench Press 3x15
Row 3x15
Shoulder Press 2x15
Lateral Raise 2x15
Calf Raise 3x15
BB Curl 2x15
Pushdowns 2x15
Shrugs 2x15
2x
Tuesday
Leg Press 3x15
Leg Curl 3x15
Incline Bench 3x15
Pulldown 3x15
Shoulder Press 2x15
Lateral Raise 2x15
Calf Raise 3x15
BB Curl 2x15
Pushdowns 2x15
Shrugs 2x15
2x
Thursday
Squats 2x8-10
Leg Press 2x8-10
Leg Curl 2x8-10
Sldl 2x8-10
Standing Calf Raise 2x8-10
Seated Calf Raise 2x8-10
Bench Press 2x8-10
Incline Bench Press 2x8-10
DB Row 2x8-10
Pulldown 2x8-10
Shoulder Press 2x8-10
Lateral Raise 2x8-10
BB Curl 2x8-10
Pushdown 2x8-10

Saturday
Squat3x3-6
Calf Raise 2x3-6
Bench 3x3-6
DB Row 3x3-6
Weighted Dips 3x3-6
Chins 3x3-6
Squat Press 3x3-6
Shoulder Press 2x3-6
Rear Lateral 2x3-6
BB Curl 2x3-6
CG Bench 2x3-6

BigNic
06-27-2004, 08:29 AM
lotsa legs in there, looks good

ryuage
06-28-2004, 02:52 AM
damn, even though Im resting and taking a diet break all I think about is that food is bad I should eat this blah blah blah what's wrong with me? still eating clean still sorta counting in my head haha. Anyways I think cutting will do me good it's hard to perform strenuous cardio/running with extra dead weight "fat" as well as performing pushups/situps/pullups with the excess weight that is puting more stress on my body.

ryuage
07-05-2004, 12:35 AM
Just got back from New York, stopped on the freeway to watch some fireworks for a bit till a cop on the other side of the interstate stopped and flashed his lights so I moved on :) anyway Im eating me some ice cream and krispy kremes for this will be my last meal before I start ud 2 in the morning so ya!

BigNic
07-05-2004, 07:56 AM
so now your gonna start that new routine? Good luck

ryuage
07-05-2004, 09:03 AM
ya point of monday/tuesday is to deplete glycogen nothing more really so it'll be about 12 sets for largebody parts and about 8 for smaller ones. I have time today because Im off so Ill probably do a 2 hour torture marathon before I head into my first day of work at the gym

ryuage
07-05-2004, 01:40 PM
man did the depletion workout kill me, haven't done high reps in a long time...

July 5th

Depletion Workout
- Because of schedule conflicts I decided to do the depletion workout all in one long session rather then half today and half tomorrow, boy was it the wrong thing to do....

full body circuit performed 4x

1st
Leg Press 3x15
Leg Curl 3x15
Bench Press 3x15
Pulldowns 3x15
BB Curl 1x15
Pushdowns 2x15
Lateral Raise 1x15
Seated BB Press 1x15
Shrugs 1x15
Calf Raises 1x15
Abs 1x15
2nd
Leg Press 3x15
Leg Curl 3x15
Bench Press 3x15
Pulldowns 3x15
BB Curl 1x15
Pushdowns 2x15
Lateral Raise 1x15
Seated BB Press 1x15
Shrugs 1x15
Calf Raises 1x15
Abs 1x15
3rd
Leg Press 3x15
Leg Curl 3x15
Incline Bench 3x15
Seated Cable Row 3x15
DB Curl 1x15
Pushdowns 2x15
Lateral Raise 1x15
Calf Raises 1x15
Abs 1x15
4th
Leg Press 3x15
Leg Curl 3x15
Incline DB Bench 3x15
Seated Cable Row 3x15
Machine Curl 1x15
Pushdowns 2x15
Lateral Raise 1x15
Calf Raises 1x15
Abs 1x15

- After the 2nd circuit I headed to the lockeroom for a puking session and after about 10 minutes or so I was good to go again for awhile.

Diet ~1500 calories

Meal 1
.25 cup oatmeal
.5 cup cocoa
1 tbsp pb

PWO
1 scoop nitrean

Meal 2
Packet of Salmon
2 tbsp natty pb
green beans

Meal 3
1 cup cottage cheese
4 egg whites
1 slice fat free cheese

Meal 4
Packet of salmon
1 tbsp natty pb

5 fish oil caps

ryuage
07-06-2004, 03:10 PM
June 6th, 2004

Sleep
- got off work at about 10:15 and woke up early to do cardio so got about 6 hours or so, will probably get the same amount in tonight

AM: 1 hour cardio on elliptical - easy intensity

notes :
because of the clen it didn't take much for me to get my heart rate up to the 65-70% of my mhr seriously didnt have to do much, I wasn't tired or anything but it was easily accomplished... I wonder if that would have any difference in fat burning or what not.

Diet ~1500 calories

meal 1
.25 cup oatmeal
.5 scoop protein
1 tbsp natty pb
8 egg whites
1 slice ff cheese

Meal 2
green beans
Salmon
1 tbsp natty pb

Meal 3
8 oz chicken
1 tbsp natty pb

Meal 4
1 cup cottage cheese
1 tbsp natty pb
4 egg whites

5 fish oil caps
80 mcg clen
2.5 grams taurine

BigNic
07-06-2004, 04:43 PM
damn thas some crazy volume, good job

ryuage
07-07-2004, 04:55 AM
ya my legs are fried and its 2 days later already i can hardly move

ryuage
07-07-2004, 03:39 PM
June 7th

Sleep
- 6 hours once again

AM Cardio 45 minutes low-medium intensity on the elliptical

~1500 calories

Meal 1
2 tbsp natty pb
8 oz chicken breast
3 egg whites
.25 cup oatmeal

Meal 2
6 fish oil caps
salmon
green beans

Meal 3
5 oz turkey
1 cup cottage cheese
2 tbsp natty pb

ryuage
07-08-2004, 04:47 PM
June 8th

Sleep
10 hours woke up every now and then... hour nap at lunch time.

AM Cardio - 1 hour elliptical low-medium intensity
- I was getting light headed after 30 minutes and stopped to drink some water and compose myself... I was still a little dizzy when I finished it up. I believe I might have been a bit dehydrated even though I get over a gallon of water a day... working outside in the carolina heat in long sleaves and long pants takes it toll.

PM Tension Workout
Bench Press 2x6-12
DB Rows 2x6-12
Incline DB Press 2x6-12
Pulldowns 2x6-12
lateral raises 2x6-12
bb curl 2x6-12
skull crusher 1x6-12
pushdown 1x6-12
shrugs 2x6-12
Squat Press 3x6-12
Leg Extension 1x6-12
Standing One Leg Curl 3x6-12
Lying Leg curl 1x6-12
Standing Calf Raise 2x6-12
Seated Calf Raise 1x6-12
Decline Weighted Situps 2x6-12

- Did all sets 1 rep short of failure using about 70-75% of my 1 rep max, strength was suprisingly higher then I expected eating 1000-1500 calories a day all week, now it's time for the carbsssssssssssssssssss drooooool......

approximately 1 hour

~1000 calories prior to the tension workout

Meal 1
3 egg whites
2 tbsp natty pb
8 oz chicken breast
.25 cup oatmeal

Meal 2
Salmon
Green Beans
6 fish oil caps

BigNic
07-08-2004, 04:53 PM
hey man, great work. Whats your weight and bf like these days

ryuage
07-09-2004, 03:29 PM
Weight is around 180 right now... bodyfat somewhere around 13% im guessing, since the start of my bulk my waist has increased some... will take pictures after about the 4 week period of my cut.

ryuage
07-09-2004, 03:34 PM
June 9th

Sleep
- not a good night 6 hours woke up every now and then

Total rest day

Diet ~6200 calories

3 Meal from last night

Post WO
.5 cup malto
.5 cup dextrose
1.5 scoops protein

Meal 1
3 cups cereal
1 cup milk
1 oatmeal crisp bar

Meal 2
5 oz angel hair pasta
tomato sauce

Meal 3
3 cups cereal
.5 cup milk
cereal bar

Meal 4
2 english muffins
1 bagel
sugar free strawberry preserves

Meal 5
Blueberry Oatmeal Pancake
English Muffin
bagel
sugar free strawberry preserves

Meal 6
5 oz angel hair
tomato sauce

Meal 7
2 cups cereal
.5 cup skim milk

Meal 8
2 english muffins
1 bagel
sugar free strawberry preserves

Meal 9
5 oz angel hair pasta
tomato sauce

- went over on the protein of the goal 1g/lb with just the trace proteins from all the carb sources...

Tomorrow got work at the gym from 7:30-1:30 so Ill get 2 meals in then hit the power workout.

cphafner
07-09-2004, 03:50 PM
6200 kcals, sweet mother. Are you doing a cycle type diet.

ryuage
07-09-2004, 04:36 PM
yes I am doing ud2 right now

ryuage
07-10-2004, 05:59 PM
June 10

Sleep
7 hours or so

Power Workout- I probably lost a bit of muscle in terms of my chest/tri/delt area as those lifts struggled with the weights I used previously to taking my break period before starting up ud2.0, only hope is that they start increasing with every power workout on the upcoming saturday's. All reps completed with a slow lowering of the weight 3-4 seconds followed by an explosive (at least tried to) lift.

Squat - 205x5 205x5 205x5
Calf Raise - 270x6 320x6 320x6
Flat Bench Press - 175x3 170x3 165x3
DB Rows - 90'sx5 90'sx5 90'sx5
Weighted Dips - bw+65x5 bw+65x5 bw+65x4
Pulldowns - 162.5x5 162.5.5 162.5x5 (no pullup bar at my off post gym)
Seated BB Press - 115x3
Upright Rows - 105x3 105x3
Bent over laterals - 15'sx6 15'sx6
Squat/Leg Press - 450x6 450x6 450x6
Leg Curl - 90x6 100x6 100x6
Close Grip Bench - 135x3 125x6
BB Curl - 85x4 85x4
Weighted Decline Situps - 80x8 80x8

- Like I stated chest/delt/tri's lacked pretty hard and hopefully they improve next weekend

Diet ~2400 calories

Meal 1
3/4 cup oatmeal
blueberries
.25 cup cottage cheese
1 egg white

Meal 2
8 oz sweet potato
Tuna

Pre WO
1.5 scoop gatorade
.75 scoop protein

During WO
1.5 scoop gatorade

Post WO
1/3 cup malto
1/4 cup dextrose
.75 scoop gatorade
1 scoop protein

Meal 3
1 cup oatmeal
1 tbsp unsweetened cocoa
6 oz chicken
green beans

Meal 4
green beans
8 egg whites
2 oz turkey
2 tbsp salsa
1 tbsp natty pb
6 fish oil caps

ryuage
07-10-2004, 06:04 PM
I will post pictures at the 4 week mark (comparison pictures) along with 8 weeks which should end my cycle and hopefully will be the end of ud2.0 for this cut.

beastin v6
07-10-2004, 06:52 PM
WOW that is crazy bud...lookin foward to those pics.

ryuage
07-11-2004, 05:05 PM
June 11

Sleep
8 hours

Cardio - HIIT - 15 minutes 5mph/11mph
- alternated between 30 second and 1 minute intervals, keeping the sessions short to as not overtrain legs on ud2.0 might drop a set or two to compensate.

Diet ~1700 calories

Meal 1
3/4 cup oatmeal
1 tbsp cocoa
7 egg whites

Meal 2
green beans
6 oz chicken
6 fish oil caps

Cardio Session

Meal 3
1/2 cup oatmeal
7 egg whites
2 oz turkey
2 tbsp salsa
1 tbsp cocoa

Meal 4
green beans
8 oz chicken
1 tbsp natty pb

Meal 5
green beans
8 oz chicken
1 tbsp natty pb

Tomorrow Depletion Workout, will probably split it but do the whole depletion tomorrow probably do first 2 circuits then an hour later or in the evening complete the second 2 due to schedule.

RuLess
07-11-2004, 05:29 PM
everything lookin good man how old are u?

ryuage
07-12-2004, 09:50 AM
I'm 21