View Full Version : Eat Big, Get Strong! My Journal to become Bigger and Stronger!
06-22-2004, 12:58 AM
Well Ive Decide to Start a Journal. I started one in the past, and well i kinda stopped. This time im going to Lock down on this and report back every day. Right now im sort of doing a mini bulk, then cutting back down. i will get pictures up as soon as somoeone from my family gets back (they all went on a camping trip and im home alone cause of work). Lets start with todays Workout:
Warm Up:10x95, 10x115
Strenght Sets: 8x135, 7x155, 5x 165
DB Bench:8x60, 8x70, 4x80
Dips: 10xBW, 10xBW+25
Tricep Pushdowns: 10x130, 8x150
SkullCrushers: 2 x 8 x 75
Cable Crunches: 20 x 110, 20 x 120
Hanging Leg Lifts: 2 x 20
Was pretty ****ty as we have no food left in the hosue. Tomorrow is Grocery SHopping:
3: Protien Shake
Im going to start a diet similar to this but with less protien and more carbs tomorrow:
1: 1 cup Oats with 1 scoop whey in oatmeal
Cals: 390 P: 33gs C:54gs F: 6
2: 6 Chicken and some sort of veggie, usually green beans
Cals: 409 P: 33gs C: 14 F:24
3: 2 Slices Wheat Bread with 5 slices Lunch Meat, Lettuce, Tomatos
Cals: 200 P:15gs C: 28g F:2g
4: 1 tins of tuna cut up on to a salad with tomatos
Cals: 187 P: 40 C: 1 F: 0
5: Same as 2
Cals: 409 P: 33g C: 14g F: 24
6: 1.5 Cups Cottage Cheese, Apple, 2 tbsp ANPB
Cals: 479 P:43g C:37 F: 16g
Cals: 323 P: 52g C: 25g F: 2
Something Similar to that but im goign to find a way to drop protien down to about 200 and get carbs up to about 220. Any suggestions suggest away! Also one more thing. Im coming off of a 1800 cal cutting diet... thats why the cals are kinda low. Ill bump them up as i go....
06-22-2004, 03:43 AM
Good luck with things :)
06-22-2004, 09:16 AM
yea i know the diet has been a little ****ty but my mom left for the commisary this morning and i asked for 5 bags of chicken. Should last me awhile. Without my chicken i have no idea what to do! Also im going to workout in 45 minutes. ill report back after work as im going to workout then im going to work!
Dead Lifts: 8 x 135, 8 x 185, 8 x 225
Lat Pull Downs: 2 x 10 x 190, 2 x 8 x 210
Seated Row Machine thing (kinda like a seated cable row exect its a machine type thing idk hard to explain): 2 x 8 x 225, 1 x 4 x 275
V-Bar Pull Downs: 2 x 8 x 200
Barbell Curls: 1 x 12 x 45, 1 x 10 x 65, 2 x 8 x 75
Alternating DB Curls: 2 x 10 x 40, 1 x 8 x 45
meal 1: Oat meall
Meal 2: Sandwich
meal 3: 10 ounces Chicken salad
Meal 4: Opticen.
Again ****ty diet today. Groceries are in time to start waking up early and doing everything right. Tomorrow is shoulders.
06-23-2004, 12:07 AM
06-23-2004, 10:54 PM
today i took off from workin out. Im giong to workout tomorrow though, shoulders. Diet was pretty much what was posted up above. Keepin it clean! Well later i will post more later. Also i notice a slight pain in my back on my right side near the top of my shoulder. Dont know what it is but its bothering me.
06-24-2004, 11:49 AM
Alright Todays workout was a 2 in 1. My gym is going to be closed tomorrow and i didnt watn to miss my leg workout. So i did Legs + Shoulders today, and it was a great workout! Here it is
Squats: 20x 135, 225 x 8, 255x 3, 185x 10*
SLDL: 155 x 10, 175 x 8
Lunges (DB): 35 x 40 foot walk, 40 x 40 feet*
Leg Curl: 8 x 110, 4 x 140
Leg Extension: 10 x 140, 8 x 160
DB Shoulder press: 10 x 40, 8 x 50, 6 x 60
Front Lat Raises (DB): 2 x 8 x 30, 1 x 6 x 35
Side Lat Raises (DB): 2 x 8 x 20, 1 x 6 x 25
Rear Delt (dont knwo what its called but i did it with DB): 2 x 30 x 8, 8 x 35
Shrugs (DB): 10 x 80, 8 x 85, 6 x 85
Upright Rows: 8 x 75, 6 x 95
For squats i was really surprised i could do that much weight. Ive been battling a knee injuries for the past year which has kept me out of the squat rack. I probably shouldnt go so heavy but ill jus deal with it.
For lunges i walked about halfway across the room which is about 40 feet.
I Didnt like the idea of doing both of these workouts on the same day as i left out calves and abs again. I could barely walk after my leg workout (i did it after shoulders). So im going to do it later on today i think.
1: 1 cup oats with 1 scoop Protien, some Raisins
2: Post Workout Shake: 2 scoops whey, 10gs glut.
06-24-2004, 03:54 PM
Nice workout :evillaugh
06-24-2004, 04:32 PM
Looks good so far.
06-25-2004, 12:11 PM
Nice workout :evillaugh
my legs are killing me right now. I could barely walk after and when i went to work later on that day it was brutal. Now this morning i have to cut the grass and my ass hurts pretty damn bad.
No workout gym closed for some reason.
meal1: Oatmeal and raisens with 1 scoop PP
06-25-2004, 12:39 PM
What kind of gym closes so randomly? Those @#%!$!!! Did those squats really make your ass sore? lol. That's a goal of mine, to get a squatters butt.
06-25-2004, 02:11 PM
lol yes it was those squats. Believe me it hurts to sit down and take a ****. I hate sleeping down stairs cause i have wlak UP the stairs which is painful. haha its the school gym. I dont have a gym membership cause its free to workout at school. but i dont mind. but yea i dont know this is the worst case of soreness ive ever had. I went super heavy when i havent done squats in MONTHS! im just glad i still have the strenght in my legs.
had tuna fish sandwich and opticen on the way.
06-26-2004, 09:01 AM
Believe me it hurts to sit down and take a ****.
Nice squat weight!
06-26-2004, 11:46 AM
haha yea next week im goin for 275 for 6. 255 for 3 was hard but i was jus limiting myself as its been awhile and i can think i can definitely go 275 for 6
06-27-2004, 10:30 AM
yesterday and today 6/26 and 6/27. no workouts. rest time now. Jus eatting clean and healthy. Will report back monday after chest workout.
06-28-2004, 10:21 AM
Incline Bench: 135x10, 145x6, 155 x 3 (down from last week dont knwo why)
DB Bench: 70x8, 80x6, 85x5
Dips: 2 x BW x 10
Skull Crushers: 2 x 10 x 65
Tricep Cable Press Down: 2 x 8 x 150
then some ab work.
06-29-2004, 06:40 PM
Squats: 20 x 135, 8 x 225, 4 x 275*, 10 x 185
SLDL: 10x 155, 8 x 185
Lunges: 40lb DB 40 feet x 2 sets
Leg Extensions: 10 x 140, 8 x 160
Leg Curls: 10 x 130, 6 x 150
Did some more ab work. Overall a really good workout. Happy with the 275 for squat.
06-30-2004, 02:49 AM
Congrats on the squatting and the workout in general :thumbup:
06-30-2004, 02:54 AM
06-30-2004, 08:49 AM
thanks today is a late workout and im just going to do forearms calves and abs. tomorrow is shoulders.
06-30-2004, 09:26 PM
didnt even workout today. Football coach wa sbein a dick and as soon as i got there he was drillin me on why i should play football and the potential i have. I told him to **** off and leave me alone and i left the gym. I honestly want to play football so bad, but not for a school like this. But im trying to get serious about working out, then having to worry about football and **** which here is a pointless sport for me to jus sit and ride the bench my senior year when i can go to any other school and start
06-30-2004, 09:35 PM
*sobs* beatiful man. Nice.
06-30-2004, 10:28 PM
im goin in the morning where its usually just me and this other kid that i work out with. We always challenge ourselves cause have a spot and its great. Plus there arent any coachs there ot pester us or anything.
10-25-2004, 08:33 PM
*******NEW SECTION OF JOURNAL. ALL THIS INFO IS AFTER A SUMMER BERAK FROM EVERYTHING!******
okay well im back guys. Summer time after that last post i stopped working ou and my diet went ot ****. I ended up getting kicked out of the gym the entire summer but now im back in my school gym. Ive been workin out for the past 2 months with some pretty good gains. Here is my new stats:
Weight 176-181 depends on water weight but between there
BF: Im guessing around 12-14%. I can see 4 pack abs just relaxing and breathing no 6-pack
Diet: Prety ****ty diet to be honest. Im cleaning it up though here is what i ate today:
Meal 1: 1/2 cup oatmeal, 1/4 cup milk, pinch of cinnamon. 7 am
Meal 2: Huge salad with tomatos boiled eggs, ham, and carrots. Little bit of ranch, 11:35
Meal 3: Opticen Shake 3:30
Meal 4: Spaghettie and 1 huge piece of bread 6:30
Meal 5: in a little bit 1 cup cottage cheese 8:30-9
Meal 6: I dont know yet.
Like i said not the best. I am goign to throw a pbj sandwich between meals 1 and 2 but im in school and it is extremely hard to eat during the class periods and pass ways. But im working on it and today i had alot of carbs, tomorrow and for the future im sticking to chicken.
Supplements: Right now just Opticen. Im to broke to even afford protien so i jus take opticen at the end of my school day. As soon as i get my debts takin care of i will be purchasing ON whey and CEE
Todays Workout: Back n Biceps n Abs
Deadlifts: 135x6, 185x6, 225x6, 315x6<-- PR right there.
Lat Pulldown: 220x4, 200x6, 200x6
Pull Ups: 3x6
V-bar pulldowns: 180x8, 190x8
BB Curls: 65x6, 75x6, 95x4
Incline DB Curls: 30x6, 40x6
Hanging Leg Lifts: 3x10
Cable Crunches: 150x3x10
Thats all for todays workout. Pretty good. I usually have less lat pulldown in there but i broke the machine that i use for my rows last week. The handle snapped off while i was lifting so its pretty lame. But im goign to bent over rows soon.
Like i said im back into and strogner then ever. Im goign to clean up my diet alot more and i cant decide if i want bulk, maintain, or cut. I hate gaining weight and having that chubby look, but i want to get bigger. I will think about this one. So please Comment and post some feedback to my thread!
10-25-2004, 11:25 PM
10-26-2004, 03:28 PM
Incline Bench Press: 135x6, 155x6, 165x6, 185x4
DB Press: 70x6, 80x6, 85x5
Dips: BWx6, BW+25x6
SKullcrushers: 65x3x6 supersetted with Close grip press 3x6
Tricep pulldowns: 150x6, 160x6
Pretty good work, had a good pump in my chest. My lifts are going up just about everyweek so lets see where i am at next week. Also im starting to notice stretch marks in the middle of my chest, if they arent i dont know what it is then.
10-26-2004, 08:55 PM
Meals so far:
2) npb sandwich
5) spaghetti left overs
6) soon to be cottage cheese.
10-27-2004, 06:50 AM
looking good mademan, good luck with your goals.
10-27-2004, 11:44 PM
will post workout tomorrow
10-29-2004, 02:36 AM
Yesterdays workout: Shoulders/legs. had to cram 2 in one due to no gym today and tomorrow
Squats:185x6, 225x6, 275x6, 315x4
SLDL: 135x6, 155x6, 185x6
Lunges (DB's): 40x40feetx2
Leg Extensions:180x6, 190x6, 200x6
Leg Curls: 140x6, 170x4
Military BB press: 115x6, 135x6, 155x6 (spot last rep)
Side/Front Lat raises (DB): 3x30x60
Rear lat Raises DB: 35x6x2
3 Way delt (DB): 25x6x2
Hang CLeans: 135x6, 185x6, 205x2, 225x1
Shrugs: 80x6, 85x6, 90x6
Alot of my lifts are going up like my squat and cleans. Squat is going below parallel and exploding up. But i cant work out thurs-sun because the school gym isnt open. Diet today (thurs) and yesterday (weds) was pretty ****ty. I had to work both days and so i was crammed with not being able to eat. Will report back tomorrows eatting plans
10-30-2004, 09:39 AM
why not plan your meals the night before.. anyways looking good
10-30-2004, 08:22 PM
yea im trying to but its hard with school/work. Im a full time student and i stil work 25 hours a week. So by the time i get home after workin out its time for work which is a retail sale job (im a salesman) i have no time to eat at work which is usually form 5-10. But im workin on it and its getting better.
10-31-2004, 09:44 PM
nothin new this week i didtn workout and its been one huge party all weekend long. report back tomorrow
11-03-2004, 11:52 PM
i havent reported any of my workouts since monday. It is a pretty busy time right nwo with work and everything and so i havent had to time to write in the journal. but here it goes
Monday: Back and Biceps
Deadlift: 135x6, 225x6, 275x6, 315x6
Lat Pulldown: 3x6x200
Bent Over Rows: 3x135x6
BB Curls: 65x6, 95x6, 105x4* PR
Incline DB Curls: 35x6, 40x6
Tuesday: Chest and Triceps
Incline BB Press: 135x6, 155x6, 175x6. Prolly my lowest lift. I am not good on any kind of BB press whether it be flat bench or incline. I have always ahd problems on thsoe 2 lifts, but my DB lifts are always higher.
Flat DB Bench: 70x6, 80x6, 90x4* PR
Dips: 3x8x BW
Skull Crushers: 2x6x70 supersetted with 2x8x70 of CG Bench
Tricep Pushdowns: 3x6x170
Wednesday (Today): Legs
Squats: 185x6, 225x6, 295x6, 315x5
SLDL: 135x6, 155x6, 185x4
Leg Extension: 3x6x200
Leg Curl: 2x150x6
Wasnt a big day for legs today, kinda took it a little easy after squatting as my knees have been bothering me again lately.
So far so good reps are going up in my lifts, this week weight has primary stayed the same on the lifts with the execption of 1 or 2 lifts. I am currently on NO supplements what so-ever. Can not afford any protien right now or any kind of creatine. I do plan on purchasing some within the next month.
Diet: It has been considerably healthier then before. I am eliminating all the not so healthy food and placing snacks such as turkey sandwiches and NPB sandwiches throughtout the day. Im getting most of my protien through my food right now.
Tomorrow is Shoulders and im expect a big workout.
mini-bulk = what is that?
good luck with your goals man, sessions look good. its hard to keep food as consistant as we want, so dont sweat it if things dont always go as planned, it usually works out in the end anyway......
my best advice is to eat as MUCH oatmeal as possible BOOYAH BABY! thats good stuff heh
11-04-2004, 08:25 AM
one thing i hate is gaining weight. I was a fat kid growing up and now ive leaned down alot and last year i cut from 195 to 171. Since then i am scared to gain weight back but im workin on. I want to go for 1 pound a week. If anything it is a lean bulk.
Soon im going to up the reps to 8 with less weight until i can handle as much weight as before.
11-04-2004, 10:01 PM
todays workout was Shoulders:
Shoulder Press (BB): 135x6, 145x6, 155x4
Front Lat/Side lat Raises (DB): 25x6, 2x30x6
3 Way Delt: 20x6, 2x25x6
Hang Clean: 6x135, 6x185, 4x205
Shrugs: 6x225, 2x5x275
Upright Rows: 2x105x7
Pretty good workout. goign to eat some food now. later
11-05-2004, 12:40 AM
Helluva hang clean and shrug work. Keep up the good work!
11-05-2004, 11:19 AM
11-07-2004, 10:51 PM
so far my diet hasnt been extremely bad. I pretty much cleaned it up and im adding alot more food in there. With the help of little jake this is what ive come up with as my diet
1/2 cup oat meal, 3 full eggs (i cant afford to waste yolks and what not, im extremely broke right now).
Natural Peanut Butter Sandwich with honey on 2 slices wheat bred
Salad with these toppings: Cheese, tomato's, ham, cuccumbers, and egg whites
1 tin tuna, 2 slices wheat bread, 1 slice cheese, 2 spoons mayo
Chicken with green veggie and some kind of complex carb like potatos.
1 cup cottage cheese, 1 apple
Not sure of the ratios, but im just going to play it by how mcuh weight i gain a week and everthign. I gain weight pretty easy so it shouldnt be hard to do a bulk for me. I am on NO supplements what-so-ever execpt opticen. I am going to be testing a fat burner thermorexin soon though.
11-08-2004, 11:59 PM
todays workout: Upped reps lowered the weight
Deadlifts: 135x8, 185x8 <-- Warm up, 225x8, 275x8, 295x5
Pull Ups: 21 total in about 4 sets
Bent over rows: 95x25, 115x8, 135x8 <--working on form first before goign heavy
Lat Pulldown: 2x8x200, 1x5x200
BB Curls: 65x8, 85x8, 95x5
Incline Db Curl: 2x8x40
Hammer Curls: 30x8, 35x6
Pretty good workout. I really had a killer pump after words... I uped the reps as i want to go for size. Ive been eatting alot more and im up to 182 now and steady. Im harder then ever (muscle wise) and i still have some abs shown. Stomach has retained fat, as i can really tell. Im going to through in some cardio soon to prevent that. Again no supplements or anything, just opticen and soon thermorexin to test which i think i will start either tomorrow, if not tomrrow next week monday.
11-09-2004, 12:35 AM
Great work man! Helluva bicep workout!!
Make sure you get really good form on the BB Bent Over Rows, I konw alot of ppl that throw their back out doing them wrong. Get the form down and the weight will fly up, as well as your size. :D
Let's see 400x4 on deadlifts here pretty soon. ;)
11-09-2004, 03:20 AM
Nice set of deads Bro!
11-09-2004, 04:36 PM
definitely shootin for 400 on deads. My form for BB bent row is pretty good so ive been told. I dont throw my back i keep it locked only pulling my arms towards my chest/upper ab area and slowly releasing it back down.
11-10-2004, 10:17 PM
Tuesdays Workout: Chest/Triceps
Incline: 135x8, 155x8, 165x6
DB: 60x8, 70x8, 80x6
Dips: BWx8, BW+25x8
Skull Crushers: 3x8x80 Supersetted with
CG Bench: 3x8x80
Tricep Press downs: 2x8x150
Pretty good workout. Arms were pumped to high hell and i am pretty sore today. Now todays workout: Legs:
Squats: 185x8, 225x8, 275x6, 315x4
SLDL: 155x8, 175x8, 185x6
Walking Lunges (DB): 4x40 Feet
Leg Extensions: 2x8x220
Leg Curls: 2x6x130
PRetty good workout again. Umm one thing to note is that i notice as i go up in reps, im getting tired towards the end of the lift, like on squats, The 8 reps in the beginning really killed me when i got to 315, where last week i did 5 or 6 times. Thats one thing i notice now. But i think if i keep workin at it ill be able to get back up there. Im taking in alot of calories right now and im slowly gaining weight. Will report shoulders workout tomorrow.
11-10-2004, 11:45 PM
Nice workout bro!
11-11-2004, 06:11 PM
Military BB Press: 95x8, 135x8, 155x8, 165x4
Front Lat Raises (DB): 30x8, 35x8, 40x8
Side lat Raises (DB): 30x8, 35x8, 40x8
Rear Lat. Raise (DB): 2x30x8
Hang Cleans: 135x6, 185x6, 225x1 <--- I could have gotten out more reps, but my hands slipped off the bar. I dont have any gloves or anything. Im so pissed it felt so light coming up and when i got underneath it i knew i had it. Came down and went to pull it up and my hands slipped. Im pretty pissed off about it.
Shrugs DB: 80x8, 85x8, 90x8
Upright rows: 2x100x6
12-08-2004, 11:05 PM
wow its been awhile since i posted. sorry guys i got another job (2 jobs now) and im still in highschool. but my lifting has not faultered at all. My lifts are going up. One noticeable lift that has gone up has been bench press. I did 205x4 on monday, and then hit 225x2 on my 4th set. Im pretty jacked about that. also my back workouts are amazing! my lats are coming in real nicely. Tomorrow is goign to shoulders/tris. I will post it since im off (first day since thanksgiving). Ttyl and the more people that respond to this thread, i will feel obligated to feed them how its been going!
12-10-2004, 12:17 AM
okay today i did shoulders.
DB Press: 40x10, 50x8, 60x6, 70x5
Front/Side lat raises (not supersetted just used same weight) DB: 25x10, 30x8, 35x6
Rear Lat Raises (DB): 30x8, 40x6, 45x4
Hang Cleans: 135x8, 185x6, 205x4. I couldnt get a good grip. My hands were sweating alot today. Chalk wasnt really helping either so i dont know what was wrong.
Tomrorow im doing legs, triceps (i havent had enough time to work them with either chest or shoulders), and traps. i know wierd ass mix but i have to hit these last 3 muscle groups.
Is there any other workout that i should to this shoulder one?
Here is my Chest workout on monday:
Incline Press: 155x6, 175x6, 185x5* PR
Flat Bench: 155x8, 185x6, 205x4, 225x2. I wasnt going to go for 225 but i was pumped and i wanted to attempt it. I know i could have gotten more reps out if i wasnt fatigued somewhat.
DB Incline: 65x6, 75x6. Couldnt get the 85's up
DB Flat: 75x6, 85x6, couldnt get up 95's. next week i will. By the end of this i was pretty dead
DB Flys: 25x6, 2x30x6
That was a good workout. Chest was pumped and looked ALOT fuller.
35 Pullups broken down over multipe sets
Bent Rows: 135x6, 155x6, 175x4<-- just learned proper form so starting light
Seated Row machine thing: 2x45lb plates/per side x 6, 2x45lb plate + 1x25lb/perside x 6, 3x45lb plates/perside x 4
Lat Pull Down: 190x6, 210x6, 220x4
Dead Lifts: 225x6, 275x6.
Then the bell rang and my class ended. I wanted to go for 3 plates and a quarter for dead lift. That would be a PR. SO far that is this weeks workout. Pretty good. My chest looks fuller and larger then normal, lats are flaring nicely (compared to before when i had nothing). Im weighing in at 184 +/- a few pounds. But o really like my chest workout with alot more sets then before. It shocked the hell out of my chest as i have never done so many sets/so much weight in one day for my chest. Will report leg workout tomorrow as i am going for 345x4 tomorrow which will be a PR for reps.
ALso i will be picking up creatine and protien soon. I will be trying CEE (got an excellent deal that i can not past up, 1 kilo for 40$). I expect to see great gains with more protien in my diet. Im going to go read up on some bulking diets now, later!
12-13-2004, 11:26 PM
remember 345x4? SCREW THAT! haha i got 365x3! I was show happy. here it is
Squat: 225x8, 295x6, 315x5, 265x3 PR
SLDL: 155x8, 175x8, 195x7 PR
Lunges (With DB): 3x50ftx 45lb
Leg Ext: 2x200x6
Leg Curls: 2x 140x6
Calf Raises: 3x350x15
12-13-2004, 11:27 PM
oh yea will post todays chest workout later.
01-13-2005, 12:25 AM
well im back, and trying to figure out how to bulk. later! help me out if you can!
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