ryans mass gain journal

[akomabutisakama]

i wunna be a huge mother ****er but my gain have been slowing down
so critique critque critque plzzzzzzzzz

heres some pics
http://img.photobucket.com/albums/v...g_luv69/aa1.bmp
http://img.photobucket.com/albums/v...uv69/fdsfds.bmp
http://img.photobucket.com/albums/v..._luv69/th12.bmp
http://img.photobucket.com/albums/v..._luv69/th11.bmp
http://img.photobucket.com/albums/v..._luv69/cal1.bmp

i will be posting new pics every week

heres what i did 2 day

9/6/04
Meal1(5:00):3/4c oatbran, 1 1/2 casein/whey powder,4 packets splenda
Meal2(9:00): 1 scoop isopure,5g creatin, 10g glutamine
meal3(11:30): 4 oz chicken breast , 1c broccolli, 2 slices whole wheat toast w/2 slices fat free cheese
meal4(3:30):8 oz chicken, 2 c broccolli, lowcarb tortilla w/fat free cheese
meal5(6:45):1 1/2 scoop isopure

shoulders/traps/calves
arnold press: 6 sets 30/\30 x8
side laterals:3 sets 20 x8
front lateral raise w/ plate:3 sets 25 x 10
back laterals:2 sets 15x10

barb shrugs (front): 3 sets 105x 12
(back):3 sets 105 x 12
dumb shrugs:2 sets 60x 10

standing calve raises: 3 sets 325x 12
dumbell calf: 3 sets 60x10

[SW]

I'm ok with the diet, are you bulking or cutting though? I wouldn't try to do shoulders without arms though on the same day. Maybe try something like arms/chest, then back, then legs? Total body workout and great if you spread it over 3 days (3 day split). You said it was shoulders traps and calves, calves belong to leg day for most ppl. Just critiqueing and whatnot..... Good luck!

[Shane]

Good luck with your workouts man! Keep the journal up!

[akomabutisakama]

okay today i did 15 min cardio in the morning

meal1(5:00)post cardio:1 1/2c egg beaters, 2 slices of cheese, 2 whole wheat toast,1/2 can tuna
meal2(8:45): 1 scoop isopure
meal3: (11:30) 4.5 oz steak, grilled cheese,1c broccolli
meal4:(4:00): 10 oz chicken breast, 2 low carb tortillas withe 2 slices fat free cheese, 2c broccoli

im so stuffed from that last meal i kant even have a pre bed shake ha

[akomabutisakama]

1 week into my bulk heres some new pics
http://img.photobucket.com/albums/v...ug_luv69/n4.bmp
http://img.photobucket.com/albums/v...ug_luv69/n2.bmp
http://img.photobucket.com/albums/v...ug_luv69/n3.bmp
http://img.photobucket.com/albums/v...ug_luv69/n1.bmp

today this is what i did
Meal1 : 3/4c oatbran , 1 1/2 scoop protein, 4 packet splenda
meal2: 1 scoop isopure
meal3:1 can tuna
meal4: 8oz chicken breast, quesidia, 2c broccolli
meal5: 6oz chicken breast ,1c broccoli, quesidia

back/tris today was fun

Deadlift
135 x12
155 x10
165 x8
175 x8
180 x7
185 x7

tbar rows
70 x10
80 x8
90 x8
100 x6

chins
bwx8
bw x8
bw x8

one arm rows
50x8
50 x8


double hand dumb ext
40x8
45x8
50x8
50 x8

kick backs
15 x8
15 x8

push downs super set w/ dips
112 x8
bwx8

120 x8
bw x8

150 x6
bwx6
__________________
im 13
weight 130
just started bulking
arms:12 1/2"
chest:37"
calves: 13 1/2"
forearms: 10 1/2"
legs:19"

bench:155 x4
squat:225 x8
deadlift:205x6

[akomabutisakama]

today i woke up sore as a mother ******

but heres how it went

meal1:3/4 cut oatbran, 1 1/2 scoop protein powder, 4 splenda
meal2 post cardio: 1 scoop isopure
meal3: 1 can tuna
meal4: 8 oz steak w/1 quesidia and 2c broccolli
meal5 : 6oz chicken breast, 1c broccolli, 1c egg beaters, 2 slices of cheese

i did 30 min or cardio this morning on the iliptical machine thing

yay i gained .5 of a pound i think thats pretty good kuz i barely seem 2 gain

[Alke]

YO!

pics dont work for me.....I get error 404 ?

diet looks good, maybe a bit short on healthy fats for my liking......throw in the flax oils and more nuts almonds and stuff.

if you gained 1/2 pound your dieled in good though for caloiric intake. Are you looking to maintain a .5 gain each week or did you want to bump that up to 1-2 pounds a week?

you working legs a lot right?

[akomabutisakama]

i wunt 2 gain more then .5 a week but i kant i kan pig out and not gain anything .5 is an accomplishment 4 me

and ya i do legs 2 morro

try here
http://photobucket.com/albums/v376/thug_luv69/
the top 4 are this weeks bottom 4 are 2 weeks ago about

[akomabutisakama]

today my back was still sore dam well heres what i did

legs
squats
135x15
185x10
205x8
215x8
225x8
235x6

close foot squats
185x8
190x8
195x8

leg extensions
120x12
120x10
135x8
135x8
150x6

dumbell lunges
35x8
40x8
40x8

standing calf raise
235x15
235x10
235x10

meal1: 3/4c oatbran, 1 1/2 scoop whey, 4 splenda
meal2:1 scoop isopure
meal3: 7oz chicken , 2c broccolli, 3 slice wheat bread, 3 slice fat free cheese
meal4:10 oz chicken breast, low carb tortilla, 2 slice fat free cheese, 2c broccolli
meal5: isopure 1 scoop

[BIGBRI]

noone can look at your pics unless they have your password.

glad to see you are not eating almost 700 grams of protein a day anymore lol

[Canadian Crippler]

You are STRONG for 13... keep this up man.

[Den Fisher]

You are STRONG for 13... keep this up man.

Indeed. What's your height/weight?

[akomabutisakama]

im 126
5'7

[Canadian Crippler]

Just keep eating and keep working at it!

One thing... I believe your Pushdown machine is marked wrong. Theres no way you're doing 150, lol.

[akomabutisakama]

okay today wus rest day 2 morro i hit chest and bis yay hah well heres 2 days meals

meal1: 1 1/2c egg beaters,3 slice fat free cheese, 3 peice toast
meal2:1 scoop isopure
meal3: 9oz chicken, quesidia,3c brocc
meal4:8oz chicken quesidia, 2c brocc
meal5:1 scoop isopure

[PizDoff]

Don't copy paste the links! They don't work right now.
Still........rock on!

[Canadian Crippler]

Seriously dude, it's not that hard to post the links lol.

http://photobucket.com/albums/v376/thug_luv69/n1.bmp
http://photobucket.com/albums/v376/thug_luv69/n2.bmp
http://photobucket.com/albums/v376/thug_luv69/n3.bmp
http://photobucket.com/albums/v376/thug_luv69/n4.bmp

[akomabutisakama]

today i did pecs and bis i have cold so i wus a little off but heres how it went

incline flys
20x12
20x10

Incline Bench
95x10
100x9
105x8
115x8
125x8

decline bench
115x8
115x8
115x8
120x8

pull overs
50x10
50x8
50x8

seated dumb curls
25x8
20x10
25x8

barbell curls
50x8
55x8
60x8

hammer dropset
25,20,15x8
20,15,10x8
15,10,5x12

meal1:3/4c oats,1 1/2 scoop protein,4 splenda, dash cinamon
meal2:1 scoop isopure
meal3: 1 can tuna
meal4:8oz steak , 1 quesidia,3c broccolli
meal5:1 scoop isopure

[akomabutisakama]

i did shoulders traps and forearms today

barbell press ( front grip)
50x10
60x8
65x8

(back grip)
50x10
60x8
60x8

side laterals
20x8
20x8
20x8
20x8

front plate raise
35x8
35x8
35x8

pec dec back delts
60x8
65x8

barbell shrug (front grip)
105x10
115x10
120x10
120x10

(back grip)
95x10
105x10
105x10
105x10

dumbell shrugs
55x10
60x10
60x10

wrist rolls (front)
45x15
45x15
45x15

(back)
95x15
95x15
95x15
95x15

meal1:3/4c oats,1 1/2 scoop protein,4 splenda, dash cinamon
meal2:1 scoop isopure
meal3: 1 can tuna
meal4:3oz steak , 6oz chicken breast, 1 quesidia,3c broccolli
meal5:1 scoop isopure

[akomabutisakama]

today was cardio dam im tired heres how it went

3:30(wake up start cardio 20 min jog)
4:45:meal1- 1 1/2c egg beaters, 3 slices fat free chees, 2 peice toast
6:50:20 min cardio on oliptical machine
8:30: meal2-iss pro42 protein bar
11:30: p.e 2 mile run
12:00-meal3:1 can tuna
3:25- meal4:8oz chicken brest, 3 low carb tortillas, 3 slice fat free cheese, 2c broccolli
6:45-meal5:1 scoop isopure
7:30- sleep

[akomabutisakama]

today was back and bis here the dl

deadlift
135x12
155x10
165x9
175x8
185x8
195x7

barbell rows
85x8
85x8
85x8

pulldowns
90x8
90x8
90x8

one arm rows
50x8
50x8

one arm french press
20x8
20x8
20x8
25x6

kick backs
15x8
15x8
15x8

dips
bwx8
bwx8
bwx8

push downs *dropset
120,60,30x10
120,75,45x10
120,75,45x10

and heres my meals

meal1: 3/4c oatbran, 1 1/2 scoop bananna protein, 4 splenda, 1tsp cinnamin
meal2:1 scoop isopure
meal3:1 can tuna
meal4:8oz chicken breast,2c broccolli, 3 lowcarb tortillas,3slice fat free cheese
meal5:4oz chicken breast, 1c broccolli, 3/4c egg beater, 1 slice fat free cheese

[akomabutisakama]

to day was rest day i feel better hah im less sore

meal1:1 1/2c egg beaters, 2 cheese, 2 1/2 peices toast
meal2:1 scoop isopure
meal3:1 can tuna
meal4:6oz steak, 2c broccoli, 1 1/2 quesidia
meal5: 4oz chicken, 3/4 c egg beaters, 1 slice cheese,1c broccolli

[akomabutisakama]

today i did legs
Squat
135x5
185x10
205x8
215x8
225x8
245x8

close foot squat
175x8
180x8
185x8

dumbell lunge
35x8
35x8
35x8

leg extension
120x12
120x12
120x12
135x10
135x8
150x8

standing calf
245x15
245x12
245x12
245x12

seated calf
225x8
225x8
225x8

meal1:3/4c oatbran, 1/2 scoop protein, 4 splenda
meal2:1 scoop isopure
meal3:5oz steak, 1 1/2 quesidia, 2c broc
meal4:6oz chicken, 1 1/2 quesidia, 2c brocc
meal5: 1 scoop isopure

[Den Fisher]

what's this ISOPURE stuff you're taking?

[akomabutisakama]

its a whey isolate no carbs no fat 25g pro for 100 cals

[akomabutisakama]

today was sunday so it wus relax day

meal1:1 3/4c egg beaters, 2 slices of fat free cheese, 2 peices toast
meal2:1 scoop isopure
meal3:1.5oz pasta, 1c light marinara sauce, 4oz chicken breast
meal4:3oz steak, 6oz chicken breast,2c broccolli, 3 low carb tortillas, 2 slices fat free cheese
meal5:1 scoop isopure
__________________

[akomabutisakama]

yesterday i did chest and bis

Incline bench
105x10
110x9
115x8
120x6
125x4

Flat Bench
115x8
115x8
125x4

Pullover
50x10
50x9
50x8

flat flys
20x8
20x8
20x8

seated dumb curls
20x8
20x8
20x8

barbell curls
50x8
55x8
60x8

hammer curl dropset
25,20,15x8
20,15,10x8
15,10x8

wrist rolls
95x15
95x15
95x15
95x15
95x15
95x15

meal1:3/4c oatbran, 1 1/2scoop pro, 4 splenda
meal2:isopure
meal3:tuna
meal4:6oz steak, 1 quesidia, 1 low carb wrap , 2c broccolli
meal5:6oz chicken ,3/4c egbeater, 1 slice cheese, 1 lowcarb wrap

[akomabutisakama]

shoulders/traps 2 day

military press(front grip)
55x10
65x8
70x8
(back)
50x10
55x10
60x10

side laterals
15x8
15x8
15x8
15x8

front plate raise
25x8
25x8
25x10

pec deck rear delt
65x8
65x8

barbell shrug (front)
105x12
105x12
105x12
105x12

(back)
105x12
105x12
105x12
105x12

dumbell shrugs
50x10
55x10

meal1: 3/4c oatbran, 1 1/2 scoop bananna protein, 4 splenda, 1tsp cinnamin
meal2:1 scoop isopure
meal3:1 can tuna
meal4:7oz chicken breast,2c broccolli, 3 lowcarb tortillas,2slice fat free cheese
meal5:1 scoop lean dessert protein, isopure pure ion exchange packet

[akomabutisakama]

heres today in a nut shell

meal1:1 1/4c egg beaters, 3 egg whites,3 slices of fat free cheese
20 min cardio
meal2:1.5oz pasta, 1c light marinara sauce, can tuna
meal3:1 scoop isopure
meal4:5oz steak, 3oz chicken breast,2c broccolli, 2 low carb tortillas, 2 slices fat free cheese
meal5:1 scoop lean dessert protein

[akomabutisakama]

today was back and tris im going to take a week off from lifting after my leg workout

deadlift
135x12
155x10
165x9
175x8
185x8
195x4

barbell rows
75x8
75x8

pulldowns
90x8
90x8
90x8

standing ez bar extension
44x8
44x8
49x8

close grip benchpress
95x8
95x8

french press
25x8
25x8
20x8
20x8

kick backs
15x8
15x8

meal1:3/4c oatbran, 1/2scoop whey, 5 splenda, 2 tsp cinnamon
meal2:1 scoop isopure
meal3:1 can tuna
meal4:4oz steak, 2oz chicken breast,3oz potroast, 2c broccolli, 3 low carb tortillas, 3 slices fat free cheese
meal5:1 scoop lean dessert protein

[pruneman]

meal1:3/4c oatbran, 1/2scoop whey, 5 splenda, 2 tsp cinnamon
meal2:1 scoop isopure
meal3:1 can tuna
meal4:4oz steak, 2oz chicken breast,3oz potroast, 2c broccolli, 3 low carb tortillas, 3 slices fat free cheese
meal5:1 scoop lean dessert protein

Looks like a pretty good cutting diet :french:

You're trying to gain weight, no?

Anyhow, sessions are looking good. Keep up the hard work. You have some good strength for your size. :thumbup:

[akomabutisakama]

im going to take a 1 1/2 week break from the gym

meal1:3/4c oatbran, 1/2scoop whey, 5 splenda, 2 tsp cinnamon
meal2:6 eeg whites
meal3:1 can tuna
meal4:8oz chicken breast, 3c broccolli, 2 low carb tortillas, 3 slices fat free cheese
meal5:1 scoop lean dessert protein

[akomabutisakama]

today was legs i am going to take a week off now just to try to sort things out but i still will post my diet

squats
135x15
185x10
195x8
205x8
215x8
235x8
240x8
close foot squat
185x8
185x8
185x8
195x8
leg extensions
120x12
120x12
120x10
135x8
135x8
135x8
150x8

meal1:3/4c oatbran, 1/2 scoop protein, 4 splenda, cinnamon
meal2:1 scoop whey
meal3:3oz steak, 3oz chicken, 1 quesidia, 3c broc
meal4:6oz chicken, 4oz steak, 1 quesidia, 3c brocc
meal5: 3/4 c eggbeaters, 1 slice fat free

[Jabberwocky]

Eat more dude. You can lift lift lift all you want, but if your diet is not intact your gains are going to be minimal.

[BlingMeter]

i agree i just saw ur pics. EAT thats all i can say to u. and seriously..... EAT

lean yes, but muscle, to me no, ur just to lean and have no fat.

[fixationdarknes]

You have some good strength for your size. :thumbup:

I agree. You're one tough kid.

[SW]

Nice squats :thumbup:

[akomabutisakama]

thx for the comments yes i am goin 2 try to eat more but im tight on money so its whatever my mom can sneak out of the store (she works at a grocery store) i will be getting a job in about 6 months so maybe i can start getting more foos then

[BIG C]

Nice squats/ front squats!

[pruneman]

Just off the top of my head, here are some calorie-dense foods that are relatively cheap:
peanut butter
eggs
raisins
bagles
bananas

[Nito]

Wow your lifts are really impressive. How much cals are u getting down on a daily basis?

[Jabberwocky]

Tuna 50 cents a can. And nothing wrong with eating school lunch at your age, and if money is an issue you should be able to get free school lunch if you apply for it.

[akomabutisakama]

im gettin about 1400-1500 cals a day i might up it about 150 cals since im off an i can make bigger meals

[BIGBRI]

you are bulking and eating 1400-1500 a day??? you arent going to gain much on that

[BIGBRI]

your mom is sneaking food out of the store??? so your mom has to steal food so you can eat and you are worried about bodybuilding?? kid...seriously you need to get things straight...family food for your family is more important then food for YOU to get bigger...your priorities in life are outta whack imo

[BlingMeter]

oatmeal and nuts dont forget

lol if ur mom cant afford to feed u, u shouldnt be eating "1500" cals a day..
or spend 3$ go to mc d's and eat 1500cals there.

[akomabutisakama]

well id rather not go to mc donalds and we have enough money my familoy is just the type that doesnt mind getting thing free hah i no bad right but ya

[BIGBRI]

lol so your family is just a bunch of thieves is that what you are saying???

[akomabutisakama]

i dont want 2 get into that topic 2 much but ya basically

[Zearoth]

Go see a psychologist.

[Den Fisher]

Not enough money to get food, but yet enough money to buy your pot? ahhh ok.

Anyways, aside from your "issues."

that's a lot you're squatting, don't you feel fatigued doing that many sets with that much weight?

How long are you spending in the gym?

[akomabutisakama]

i spend 45 min in gym tops 4 times a week

[BlingMeter]

so ur the reason y gas cost so much and y crap cost so much. grow up u and your family

[Nito]

Wow this is like a personal attack :P But seriously 1500 cals is less then a cut! Look at my stats at the bottom and im aiming for 3k+ althought it is quite hard.

[BIG C]

??

[akomabutisakama]

meal1:3/4c oatbran, 1/2 scoop protein, 4 splenda, cinnamon
meal2:1can tuna, 1/4c light tomato sauce, 1 tortilla
meal3:5 egg whites
meal4:8oz chicken, , 1 quesidia, 3c brocc
meal5: iss pro 42 protein bar

[akomabutisakama]

meal1:3/4c oatbran, 1/2 scoop protein, 4 splenda, cinnamon
meal2:1 1/2 scoops whey
meal3:2oz pasta, 1c sauce, 1can tna
meal4:8oz steak, , 1 quesidia, 3c brocc
meal5: labrada lean body cookies and cream bar

[akomabutisakama]

i had the best home mad protein cookies today they are 3/9/.5 carbs/pro/fat
and they still tasted awesome

meal1:3/4c oatbran, 1/2 scoop protein, 4 splenda, cinnamon
meal2:6 egg whites
meal3:6oz chicken, 2 quesidia, 1c broccoli
meal4:11 home made protein cookies
meal5:1 1/4 c egg beaters, 2 fat free cheese

[akomabutisakama]

meal1:3/4c oatbran, 1/2 scoop protein, 4 splenda, cinnamon
meal2:1can tuna, 1/4c light tomato sauce, 1 tortilla
meal3:6oz steak ,2 quesidia,1c broccolli
meal4:kong bar
meal5: 4 egg whites

[debussy]

this journal is so bad. how can you afford to buy protein and weed if you cant afford food? stop wasting your money on protein and buy real food. listen to the guys and buy stuff calorie dense food like peanut butter. 1 can of tuna is not a meal. youre never gonna be big at this rate.

[JTyrell710]

Dude i cant believe your 'tight on cash' yet buying ISOPURE...

[ryuage]

Im not trying to discourage you, but man... you're young you're way ahead of the game... no need to be so strict. Lift heavy, eat lots, get your sleep... and from what I remember you aint exactly the fattest dude... EAT you seem like you would have a fast metabolism..

[akomabutisakama]

ok i got in 1700 cals today it better than noprmal but imma up it about 50-100 a day until i see sum f*in results

meal1:3/4c oats,5splenda, 7egg whites or 1 1/2scoop protein powder
meal2:1 scoop whey w/8o milk and ,2 tbsp natty pb(post workout)
meal3:7oz chickenbreast, 1/2c oatmeal , 1c broccolli
meal4:6ozsteak, 1/2c oatmeal, 2c broccolli
meal5:iss pro42 bar

[akomabutisakama]

meal1:3/4c oats,5splenda, 7egg whites or 1 1/2scoop protein powder
meal2:1 scoop whey w/8o milk and ,2 tbsp natty pb(post workout)
meal3:7oz chickenbreast, 1/2c oatmeal , 1c broccolli
meal4:6ozsteak, 3/4c oatmeal, 2c broccolli
meal5:iss pro42 bar

[akomabutisakama]

meal1:3/4c oats,5splenda, 7egg whites or 1 1/2scoop protein powder
meal2:1 scoop whey w/8o milk and ,2 tbsp natty pb(post workout)
meal3:7oz chickenbreast, 1/2c oatmeal , 1c broccolli
meal4:6ozsteak, 3/4c oatmeal, 2c broccolli
meal5:1can tuna, 1/4c tomatosauce, 1eggwhite, 1tortilla

[Adam]

ok i got in 1700 cals today it better than noprmal but imma up it about 50-100 a day until i see sum f*in results

Try going stright to 2300cals a day for a week then adjust calories from there, if your still not gaining enough go with 2600cals a day for a week and re-evaluate

[akomabutisakama]

my first time trying cc i hated it
meal1:3/4c oats,5splenda, 7egg whites or 1 1/2scoop protein powder
meal2:1 scoop whey w/8o milk and ,2 tbsp natty pb(post workout)
meal3:7oz chickenbreast, 1/2c oatmeal , 1c broccolli
meal4:6ozsteak, 3/4c oatmeal, 2c broccolli
meal5:1/2c cottage cheese, 2 tbsp peanut butter

[akomabutisakama]

meal1:3/4c oats,5splenda, 7egg whites
meal2:1 scoop whey w/8o milk and ,2 tbsp natty pb(post workout)
meal3:6oz chickenbreast,2o steak, 3 quesidias, 1c broccolli
meal4:6ozsteak, 1 1/2 grilled cheese, 2c broccolli
meal5:1/2scoop whey, 2 tbsp peanut butter

[ryuage]

you need to start adding in some locco mocco with a side of saimin and a big plate of chicken katsu. easy calories!

[akomabutisakama]

is it okay if i start eating about 6tbsp or pb a day i love the stuff now dam i never tried it until a week ago an its awesome
thats an extraa 650 cals

[ryuage]

I eat 6 tbsp of pb a day myself... go through a jar every 3 days or so

[akomabutisakama]

alright ill do that 2 morro because 2day i alrdy have my meals made

[ryuage]

you could easily throw it in your diet no need to wait until tomorrow... you could use the calories anyway

[akomabutisakama]

o i forgot to post my workout well heres todays and yesterday

Monday chest/bis
flat bench
115x8
120x8
125x7
125x7
115x7
incline flys
20x8
20x8
pullovers
50x10
50x10
50x8
flat flys
25x8
25x8
25x8
ezbar curl
44x8
44x8
44x8
44x8
incline curls
20x8
20x8
20x8
wrist rolls
95x15
95x15
95x15
45x50
45x50

today shoulders/tris
behind neck press
45x10
55x10
65x10
70x8
standing ezbar extension
39x10
39x10
44x8
back delt raise
10x9
15x8
2 ha10nd french press
40x8
45x8
45x8
db side laterals
15x8
15x8
15x8
pushdowns
120,60x8
120,75x8
120,60x8
front plate raise
35x8
35x8
35x8
kickbacks
15x8
15x8

today back to school **** well here my meals

meal1:1c oats,5splenda, 7egg whites
meal2:1 1/2 scoop whey
meal3:1 can tuna 2 slices wheat bread, apple
meal4:12o chicken breast ,3 quesidia, 1c brocc
meal5:3 1/2tbsp peanut butter, 1/2 scoop whey

[akomabutisakama]

:strong: i got to 130lbs to day i was so happy i decided 2 have and extra tbsp of natty pb

[Adam]

meal1:1c oats,5splenda, 7egg whites
meal2:1 1/2 scoop whey
meal3:1 can tuna 2 slices wheat bread, apple
meal4:12o chicken breast ,3 quesidia, 1c brocc
meal5:3 1/2tbsp peanut butter, 1/2 scoop whey

Try adding a tbsp of PB extra to each of these meals.

[ryuage]

:withstupi

also nice last couple sessions...

I add 2 tbsp pb to each of my meals except post workout... gets me an extra 700 calories... eat up, also snacking on nuts gets them up there as well... peanuts/almonds/walnuts etc..

[akomabutisakama]

did 20 min cardio today

meal1:1c oats,5splenda, 7egg whites
meal2:1 dymna lean mrp, apple
meal3:1 can tuna 2 slices wheat bread, 1 tbsp pb
meal4:8o steak ,1 quesidia, 1c brocc, 1/2c oats
meal5:3 tbsp peanut butter, 1/2 scoop whey

[akomabutisakama]

new pics
http://img.photobucket.com/albums/v376/thug_luv69/sidetri.bmp
http://img.photobucket.com/albums/v376/thug_luv69/e598bca4.jpg
http://img.photobucket.com/albums/v376/thug_luv69/back.bmp
http://img.photobucket.com/albums/v376/thug_luv69/bi.bmp

[akomabutisakama]

today was back

dl
135x12
160x10
185x8
200x6

pulldowns
90x8
97.5x8
105x6

tbar row
75x8
80x8
85x8

onearm row
45x8
45x8
45x8

db shrugs
35x15
35x10
35x12

bar shrugs
95x12
95x12
95x12
back
95x12
95x12
95x12

meal1:1c oats,5splenda, 7egg whites
meal2:1 iss probar
meal3:1 can tuna 2 slices wheat bread, 1 tbsp pb
meal4:8o chiken ,3 quesidia, 1c brocc
meal5:3 tbsp peanut butter, 1/2 scoop whey

[BIG C]

Good job on back Bro!

[akomabutisakama]

its my b day tommorro the big 14 well heres my diet for today
meal1:1c oats,5splenda, 7egg whites
meal2:prolab mrp
meal3:1 can tuna 2 slices wheat bread, 1 tbsp pb
meal4:5osteak ,2o chicken, 3 quesidia, 1c brocc
meal5:3 tbsp peanut butter, 1/2 scoop whey

[ryuage]

you better post some pizzas and ice cream and cake!!! you get them lean mass matrix mrp's?

[akomabutisakama]

well i 4 got i had 1 in the back of my closet it was hella gould bb.com sent it with my whey so ya and ha just the thought of cake and icecream makes me gag now i guess thats what i get for eatin clean o well

[Nito]

Give yourself a break, its your birthday, eat whatever you want, :D Happy BDAy Dude!

[akomabutisakama]

my birth day kinda sucked no 1 rememberd not even my parents o well i went and bought myself a few presents (davinci syrup and dymalean and prolab mrps)

high light of my day:when i was in the gym these two guys came up 2 me when i was resting between sets for my squats and said dam you are really strong . do you think you could write me up some workouts.(the reason i was amazed is beacause these guys were monsters well compared 2 me

meal1:1.5c oats,5splenda, 7egg whites
meal2: (preworkout).5scoop whey in milk, 1 1/2 tbsp pb
meal3: (post)1scoop whey
meal4:burger king 2 lowcarb chicken whoppers ( i didnt know they had such a good nutritional value) 30 pro 1.5 fat 2 carbs
meal5:8oz chicken, 1/2 c oats, 2 ques, 1c broccolli
meal6: iss probar

legs
squats
135x15
185x12
210x8
235x8
245x8

barbell calf raise
245x12
245x12
245x12

close foot squat
185x8
185x8
190x8

leg extensions
135x10
135x10
135x10
150x8

db calf raise
35x12
35x12
40x12

[ryuage]

everything looking good... eat some more!

[akomabutisakama]

meal1:1c oats,5splenda, 7egg whites
meal2: 2 slices whole wheat bread, 1 can tuna
meal3:6oz steak, 3oz chiken, 2 quesidia, 1c broc
meal4:7o chicken, 2 quesidia, 1c brocc
meal5:3 tbsp peanut butter, 1/2 scoop whey

[akomabutisakama]

today was chest and bis
incline press
4sets 115x7

decline press
3 sets 110x7

pull overs
2 sets 45x10
1set 50x9

pec dec flys
90x10
90x8

barb curls
2 sets 55x10
1set 65x8

incline curls
2 sets 20x8
1 set 25x8

wrist rolls
4 sets 95x15

meal1:1c oats,5splenda, 7egg whites , 1/2 scoop whey
meal2: 2 scoop whey , apple (post)
meal3:2 slice ww bread, can tuna
meal4:8o chicken, 3 quesidia, 1c brocc
meal5:3 tbsp peanut butter, 1/2 scoop whey

[akomabutisakama]

today was shoulder and tris

behind neck press
45x10
55x10
65x10
75x8

skull crusher
44x8
44x8
44x8

back delt raise
10x8
15x8

2 hand db ext
40x8
45x8
45x8

side laterals
20x10
20x10
20x8

dips
35x15
35x12
35x10

front plate raise
25x10
35x8

pushdowns
127.5x8
127.5x8
120x10

meal1:1c oats,5splenda, 7egg whites , 1/2 scoop whey
meal2: 2 scoop whey , apple (post)
meal3:2 slice ww bread, can tuna
meal4:5o steak, 3 quesidia, 1c brocc
meal5:3 tbsp peanut butter, 1/2 scoop whey

[BIG C]

Good job on behind neck presses Bro!

[ryuage]

you gainin any ryan?

[akomabutisakama]

yup im up to 133 today and i weight myself in the mornin now so i know it aint just water

[Canadian Crippler]

Good job on the weight gain.

Something's really wrong with your pushdowns, but I'm just guessing your machine is listed wrong.

[akomabutisakama]

did 25 min on tredmil 6.5 mph in the mornin
25min after meal 4

meal1:1c oats,5splenda, 7egg whites , 1/2 scoop whey
meal2: 4 slices ww bread ,3 slices cheese,1/2 tbsp natty
meal3:9oz chicken, salad
meal4:8oz chicken, 3,4c oats,1/2scoop whey , 1 tortilla, 1c broccolli
meal5:3 tbsp peanut butter, 1/2 scoop whey

[akomabutisakama]

back and shoulders

dl
135x12
165x10
185x8
200x7

pull downs
95x10
95x10
110x8

tbar
80x8
85x8
90x8

one arm row
45x8
45x8

db shrugs
35x13
35x13
40x13

barb shrugs front and back
95x15
95x15
95x15
95x15
95x15

dam im so full from today but hell i gotta reach my goal of 150

meal1:1c oats,5splenda, 7egg whites , 1/2 scoop whey
meal2: pre 1 1/2 tbsp natty, .5scoop whey
meal3:post 1 scoop whey
meal4:1 can tuna, 1 tortilla, 1/4c pasta sauce
meal5:8oz chicken, 3,4c oats, 1c broccolli
meal6:6 oz steak , 2c brocc, 4 slice ww bread, 2 slice cheese

[Canadian Crippler]

Nice session, but you still havent answered my question lol.

How can you be pushing down 150 when you skull the 40 bar?

[Zearoth]

Nice session, but you still havent answered my question lol.

How can you be pushing down 150 when you skull the 40 bar?

:withstupi

I'd also like to know why you've finished just about 8 sets of shrugs... I'm puzzled by your training techniques, and the numbers don't seem to add up. :scratch:

[Canadian Crippler]

high light of my day:when i was in the gym these two guys came up 2 me when i was resting between sets for my squats and said dam you are really strong . do you think you could write me up some workouts.(the reason i was amazed is beacause these guys were monsters well compared 2 me Sorry, having trouble believing this.

[akomabutisakama]

my machine is prob labled wrong

meal1:1c oats,5splenda, 7egg whites , 1/2 scoop whey
meal2: iss pro 42 bar
meal3:2 slice ww bread, can tuna
meal4:8o chicken, 3 quesidia, 1c brocc
meal5:3 tbsp peanut butter, 1/2 scoop whey

[akomabutisakama]

legs
squats
135x15
185x12
235x8
245x8
245x8

barbell calf raise
245x12
245x12
245x12

close foot squat
185x8
185x8
190x8

leg extensions
125x10
135x10
135x10
150x8

db calf raise
45x12
45x12
45x12


meal1:1c oats,5splenda, 7egg whites , 1/2 scoop whey
meal2: (pre)1.5 tbsp natty pb 2 slices ww bread
meal3: (post)1 scoop whey
meal3:8oz chicken, 3/4c oats, 1 c brocc
meal4:5o steak, 3 quesidia, 1c brocc
meal5:2 slice ww bread, can tuna

[ryuage]

good job ryan keep it up...

[akomabutisakama]

meal1:1c oats,5splenda, 7egg whites , 1/2 scoop whey
meal2: 2.3 tbsp natty pb .5 scoop whey
meal3:3oz steak,6oz chicken, 3/4c oats, 1 c brocc
meal4:5o chicken, 1 quesidia, 2 slice ww bread, 1 slice cheese, 1c brocc
meal5:tortilla, slice cheese, can tuna

[RichLockyer]

I'd also like to know why you've finished just about 8 sets of shrugs... I'm puzzled by your training techniques, and the numbers don't seem to add up. :scratch:
:withstupi
Ya... I understand that some people benefit from warm up sets, but it seems extreme to start 100lb low and ramp up gradually over a bunch of sets.
Like for instance on squats... running 135x15, 185x12, 210x8, 235x8, and 245x8 doesn't make sense. The point of a warmup set is to establish blood flow and raise the temperature of the muscle to allow heavier lifting without injury.

A lifter capable of the sets/reps listed could probably get away with a warmup of 135x10, followed with 2 sets of 255x10, then maybe a cooldown set of 185x12. Most of the benefit is from the first two sets anyways.
Seems to me a lot of time is wasted changing plates, offering no benefit.

[akomabutisakama]

:withstupi
Ya... I understand that some people benefit from warm up sets, but it seems extreme to start 100lb low and ramp up gradually over a bunch of sets.
Like for instance on squats... running 135x15, 185x12, 210x8, 235x8, and 245x8 doesn't make sense. The point of a warmup set is to establish blood flow and raise the temperature of the muscle to allow heavier lifting without injury.

A lifter capable of the sets/reps listed could probably get away with a warmup of 135x10, followed with 2 sets of 255x10, then maybe a cooldown set of 185x12. Most of the benefit is from the first two sets anyways.
Seems to me a lot of time is wasted changing plates, offering no benefit.

i might stop the barb shrugs and just stil with the db shrugs does 4 sets sound alright?
and for squats i could prob do that its jus i was always taught to do 2 lighter sers and 3 heavier

[akomabutisakama]

chest/bis
incline bench
115x8
115x8
125x8
125x8

flat bench
115x8
115x8
125x8

incline flys
25x8
25x8
25x8

pull overs
45x10
45x9
45x8

incline curls
25x8
25x8
25x8

straight bar curls
45x8
55x8
60x8

hammer curls
25x8
25x8
25x8

meal1:1c oats,5splenda, 7egg whites , 1/2 scoop whey
meal2: (pwo) 2 scoop whey, 1/4c oats , apple
meal3:4 slice ww bread, can tuna
meal4:8o chicken, 3 quesidia, 1c brocc
meal5:3 tbsp peanut butter, 1/2 scoop whey

[RichLockyer]

i might stop the barb shrugs and just stil with the db shrugs does 4 sets sound alright?
and for squats i could prob do that its jus i was always taught to do 2 lighter sers and 3 heavier
Ya... there's really no need for 2 light and 3 heavy. I work 3-4 sets at or near failure in 8-10 reps. Toward the end of the workout, I'll often hit failure on 4-5 on the second or third set... for instance, tonight I did BP 95x10, 95x10, 95x8. DB curls 25x10 between sets PLUS my buddy did his presses. This was my rest period for chest/tris. Following that, we went to the Hammer Strength shoulder press and I hit 4 sets of 35(/side)x10, but only 5 reps on set 3 before my left tricep completely gave out.
Moved to upper and lower seated rows, then to the Hammer Strength upper chest press. 35x10 (barely), 30x10, and then 30x5. Tris were totally blown out at this point so we moved to abs.

The biggest biatch about holding weight near the max is that as you fatigue your buddy (and you) don't get as long of a rest period between sets since the sets get shorter :)

If you feel the need for warmup sets, go ahead and crank out one or two sets, but they are not needed for EVERY routine. By the time you've completed your first full-weight BP, your pecs and tris are completely "warmed up" and there is no benefit to a warmup rope pulldown set, and little benefit to a delt/trap warmup set prior to a mil press. YOU are warmed up, and all of your upper body muscles are going to have a good blood supply.
A lot of the guys at my gym simply hop on the treadmill for 5 minutes for a warmup before hitting the weights.

[akomabutisakama]

shoulders and tris

behind neck press
45x10
55x10
65x10
75x8

standing ezbar ext
44x10
44x10
44x10

back lat raise
10x8
15x8

dumbel ext
45x10
50x9
50x9

side laterals
20x10
20x8
20x8

dips
bwx12
bwx10
bwx6

front plate raise
25x8
35x8

french press (one arm)
25x8
25x8

meal1:1c oats,5splenda, 7egg whites , 1 tbsp pb
meal2: (pwo) 2.5 scoop whey
meal3:4 slice ww bread, can tuna
meal4:8o chicken, 2 quesidia, 1c brocc, 3/4 c oats
meal5:1c cc

[Adam]

Have some carbs in meal 2(pwo). It'll spike your insulin which will make the whey absorb much better.

[RichLockyer]

Looking decent.


behind neck press
45x10
55x10
65x10
75x8

Only change I'd make is here. I'd do a warmup of 55x10 and then go straight to 75. Betcha you end up able to do 55x10, 75x10, 75x8, and maybe a 75x6 (but be happy with a 4 :) )

[RichLockyer]

meal1:1c oats,5splenda, 7egg whites , 1 tbsp pb
meal2: (pwo) 2.5 scoop whey
meal3:4 slice ww bread, can tuna
meal4:8o chicken, 2 quesidia, 1c brocc, 3/4 c oats
meal5:1c cc
Ditto above... maintain starchy carbs in the early part of the day and switch to fiber later on.

For the bread, WW is good, but read the label. If it contains high fructose corn syrup, try to find something that doesn't. I found some sourdough rye at Trader Joe's that contains NONE, but is otherwise nutritionally just as solid as WW... tastes a hell of a lot better, isn't at all gummy... and it's 20 calories/slice less because it has very little sugar (which ain't the best source of carbs).

After eating that for a couple of months, when I have a sandwich at a party I can really taste the sugar in regular supermarket bread.

[akomabutisakama]

i checked my bread nutrition label and its realy good 40 calls a slice and 4.5g fiber

meal1:1c oats,5splenda, 7egg whites , 1 tbsp pb
meal2: iss pro42 bar
meal3:4 slice ww bread, 4oz chicken breast
meal4:2 slices ww bread, 4 oz chicken 2 quesidias
meal5:5oz steak and 2c broccolli, 1/2c oats

[Canadian Crippler]

What are your cals and macros like now Ryan?

[Zearoth]

It looks like you're lacking in EFAs.

[akomabutisakama]

i am takin omega 3 and 6 capsule in morning and night

and i am up to 2350 cals now

[ryuage]

at least you're eating more, now eat MORE

[akomabutisakama]

back neck

dl
135x15
185x8
190x8
200x8

pulldown
90
97.5

one arm row
45x8
50x8

chins
bwx8
bwx8

barb row
85x8
85x8

upright row
65x5
65x5

db shrugs
35x15
40x15
40x15
40x15
40x15
40x15

meal1:1c oats,5splenda, 7egg whites , 1 tbsp pb
meal2: 2 scoop whey 1/2 apple, 1/4c oats, 8gram dextrose
meal3:4 slice ww bread, can tuna, 1 tbsp pb
meal4:8oz chicken breast ,2c broccolli, 3/4c oats
meal5:can tuna and 2c broccolli, 1/2c oats

[Zearoth]

Dude, you're doing too much volume.

A lot of people range from 6-10 sets for back and even 10 sets is pushing it far.

Just a suggestion, but try to eliminate a few exercises from your current schedule, and try to aim for the same set range as the WBB Routine 1 for starters and work from there.

Like Ryuage said, eat MORE!

BTW the "neck" exercises you listed are actually your traps.

Take into considerable people's experienced opinions; that's why many people choose to post their journals to get critiqued on. Now I know I may still only be a beginner, but even I can definitely see a few flaws in your routine schedule, and everything I've touched on has been said more than once.

Hope this helps.

[Canadian Crippler]

No need for so many shrugs Ryan! Your traps get worked even without isolating them anyways, so doing 3 or 4 sets is more than efficient.

[RichLockyer]

No need for so many shrugs Ryan! Your traps get worked even without isolating them anyways, so doing 3 or 4 sets is more than efficient.
Either that or jack the weight... provided he doesn't have my problem, which is getting a pair of DB's over 50 pounds out of the rack :D

[akomabutisakama]

meal1:1c oats,5splenda, 7egg whites , 1 tbsp pb
meal2: 1.5 scoop whey, 1.5 tbsp pb, 1c milk
meal3:4 slice ww bread, 8oz chicken breast
meal4:8oz chicken breast ,2c broccolli, 3/4c oats
meal5:1.5 scoops whey, 1c milk, 1 tbsp pb

[akomabutisakama]

yesterday was legs

squats
135x8
245x8
245x8
245x8

standin calf
245x12
245x12
245x12
185x15

close foot squat
185x8
185x8
185x8

dumb calf
40x8
40x8
40x8
40x8

leg extensin
120x8
135x8
135x8
135x8
150x8

sldl
185x8
195x8

meal1:1c oats,5splenda, 7egg whites , 1 tbsp pb
meal2: 2 scoop whey, 1/4c oats
meal3:4oz steak 1c oats, 1c brocc
meal4:8oz chicken breast ,2 ww bread, 1 tortilla, 3 cheese
meal5:1.5 scoops whey, 1c milk, 1 tbsp pb

[akomabutisakama]

i am thinking of startin a new carb cycling bulk

[Canadian Crippler]

Dude, just EAT!

[akomabutisakama]

meal1:1c oats,5splenda, 7egg whites , 1 tbsp pb
meal2: iss pro bar
meal3:4oz steak, 1c brocc, 5 slice ww bread, 3 cheese
meal4:8oz chicken breast ,3/4c oats,2c brocc
meal5:2 scoops whey, 1c milk,

[Zearoth]

Too
Much
Volume

Sound familiar?

[Canadian Crippler]

You're so mean Brian... stop trying to be e-cool by talking smack to 13 year olds. Gawd =/

Keep EATING man, lets see you get up to 4k cals!

[akomabutisakama]

chest bis
inline benchx3
inclineflysx3
flat benchx3
flat flys x2

ez bar curlsx3
alternating curlsx3
hammerx2

meal1:1c oats,5splenda, 7egg whites ,1/2 scoop whey
meal2: 2 scoops whey, 1/2c oats , 4 tsp dextrose/malto
meal3:1.5tbsp natty pb, 4 slices ww bread, 1 can tuna
meal4:8oz chicken breast ,3/4c oats,2c brocc
meal5:2 scoops whey, 2c milk , 1 tbsp pb

[RichLockyer]

Too
Much
Volume

Sound familiar?
A lot better than he was doing. Nothing wrong with running 4 sets. It's not like he's doing 4 sets of 20 reps. I usually do 4 sets.

[akomabutisakama]

shoulders tris

side lateralsx3
behind neck pressx3
front platex2
rear lateralsx2

pushdownx10
skull crusherx8
french pressx8

meal1:1c oats,5splenda, 7egg whites ,1tbsp pb
meal2: 2 scoops whey, 1/2c oats , 4 tsp dextrose/malto
meal3:1c oats 4oz chicken, 1c broc
meal4:4oz chicken breast ,3/4c oats,1c brocc
meal5:5 oz steak 2c brocc, 4 slices ww bread, 2 slice cheese
meal5:1 scoops whey, 1.5c milk , 1 tbsp pb

[akomabutisakama]

meal1:1c oats,5splenda, 7egg whites ,.5 whey
meal2: 3 quesidia, .5 tbsp pb
meal3:can tuna, 4 slices wheat bread, 1.5 tbsp pb
meal4:8oz chicken breast ,1oats,1c brocc
meal5:1 scoops casein, 2cmilk
:shoot: 2600 cals baby (workin it up to 3000 should be there in about 4 days)

[Canadian Crippler]

2600 isnt enough. 3000 might not be enoughj. Go for 3500 man

[Zearoth]

Glad to see improvements! Keep it up bro!

[akomabutisakama]

hey i gained 5lb though so its workin for me'

back
deadliftsx5
pulldownsx3
barb rowx3
onearm rowx3
shrugsx4

meal1:1c oats,5splenda, 7egg whites ,
meal2: 1/2c quick oats, 2 tbsp dex/malto, 2 scoop whey
meal3:3oz steak, 4 slices wheat bread, 1.5 tbsp pb
meal4:8oz chicken breast ,1oats,1c brocc
meal5:1 scoops casein, 2cmilk , tbsp pb

[Canadian Crippler]

if you drink 2 litres of water before you weigh yourself, than you gain another 5 pounds.

Believe me, if you're serious about gains (which I know you are), just follow our advice and eat more than 2.6k

[Nito]

Way to go on the weight gain!