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ryan-
12-14-2004, 01:20 PM
Starting my first Journal here. I haven't lifted since last Wednesday, I don't want to start slipping before the holidays even start. So I'm starting to record my workout and diet here, you can all sucker punch me when I slip.

It's winter, so yes, I'm bulking. I'm on WBB#1 which is going ok, I feel I may be making slower gains than usual, but I know it's easier to gain when you first start out. I've been lifting just over 2 years now.

Weight: 183
Height: 5'9"

edit: My goal is 200 lbs by, oh, say February, then to cut.

Being the newb that everybody is at some point, I focused mainly on upper body, and didn't even deadlift. I'm making damn sure to do the big 3, and want to make good gains. Deadlift and Squat should be no problem to gain on, but I've always benched and I'm in a little bit of a rut.

Tuesday:
Flat Bench : 3 warmup sets, light weight low reps, 2 working sets x 8, 6
Incline Bench : 2 x 8
Dips : 2 x 8 (no belt)
Chin ups : 2 x 8-10
Deadlifts : 2 x 8
Barbell Rows : 2 x 8
Shrugs : 1 x 10


Thursday:
Squats : 2 x 6-8
Super Leg Press Machine Thingy : 2 x 8 (no hack squat machine)
Leg Curls : 2 x 8
SLDL : 2 x 8
Calve Raises : 4 x 15

Saturday:
Military Press in Rack : 2 x 8
Seated Dumbbell Press : 2 x 8, 6
Standing Lateral Raises : 2 x 10 (some times)
Narrow Grip bench Press : 2 x 8
French Press : 2 x 8
Barbell Curls : 2 x 8
Hammer Curls : 1 x 6-8

Sorry, I realize this is pretty much word for word from the WBB routine.

Any who, my bench is usually 1 set x 195 lbs x 8 reps and 1 set x 205 lbs x 4 reps. I think I need to do 200 for my second set. I just can't push past these numbers.

I'm squatting at 185 and 205 no problem so I'll increase that quickly.

I'm deadlifting at 185 right now, any heavier and I think the bar would slip out. I don't want to use straps yet so that I can build up my grip a little.

Meal 1:
4 whole eggs
1 bowl Kashi GoLean or 1/2 cups oats with 3/4 cups 2% milk
3 fish oil capsules
1 multi-vitamin

Meal 2:
1 serving mixed nuts
2 cups 2% milk

Meal 3:
2 turkey sandwiches, provolone or swiss, wheat bread, light mayo, mustard
2 cups 2% milk

Meal 4:
whatever the wife cooks - she knows my diet, so it's either tuna or chicken and pasta or rice or potatos
2 cups 2% milk

Workout

Meal 5:
shake
-3-4 tbsp NPB
-2 scoops whey
-2 cups 2% milk
-1/2 cups oats

3 fish oil capsules

1+ gallons of water/day.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=arneson
(See Dec 14)

Night night time (7 hrs).

That's all to start. Today is Tuesday, so I'll be lifting tonight, I'll report back.

Make me bigger and stronger! mmkay thanks.

ryan-
12-14-2004, 08:34 PM
12/14/2004

Just got done.

Bench (Warmup): 95 x 10, 135 x 8, 155 x 5
Bench (Working): 195 x 8, 200 x 8
Incline: 165 x 8, 165 x 6
Dips: bw x 15 (2 sets)
Wide Grip Chins: bw x 8, 7
Deadlifts (Warmup): 95 x 10, 135 x 8
Deadlifts (Working): 185 x 8, 8
BO BB Rows: 135 x 8, 145 x 8
DB Shrugs: 80 x 10
50 decline situps

Bench felt good, I'll go up 5lbs each set next time and see how that feels. I think warming up lighter is a big help, I used to warmup with 135x10 and 185x10 which is pretty damn close to my working set.

Deadlifts felt pretty good, my grip is getting better. It didn't feel like it was about to slip out of my hands.

On the lighter side, I was walking through the sky way to the gym when I noticed a crippled bat crawling around on the floor. Them are gross.

Meal 1: 4 eggs, 1/2 cup oats, 3/4 cups 2% milk, 3 fish oil capsules, 1 multivitamin
Meal 2: 1 serving mixed nuts, 2 cups 2% milk
Meal 3: 2 turkey sandwiches, provolone, wheat bread, light mayo, mustard
Meal 4: turkey boats! 2 cans tuna, 3 slices wheat bread, shredded cheese, 2 cups 2% milk
Workuot
Meal 5: shake -- 4 tbsp ANPB, 2 scoops whey, 2 cups 2% milk, 1/2 cup oats, 3 fish oil capsules

Calories: 3614
Fat: 136
Carbs: 273
Protein: 321

ryan-
12-15-2004, 12:33 PM
12/15/2004

Meal 1: 4 eggs, 1/2 cup oats, 3/4 cups 2% milk, 3 fish oil capsules, 1 multivitamin
Meal 2: 1 serving mixed nuts, 2 cups 2% milk
Meal 3: 2 turkey sandwiches, provolone, wheat bread, light mayo, mustard
Meal 4: 2 chicken breasts, 1.5 cups red beans and rice, 2 cups 2% milk
Meal 5: shake -- 4 cups 2% milk, 3 tbsp ANPB, 2 scoops whey, 1/2 cup oats

Calories: 4025
Fat: 144
Carbs: 342
Protein: 326

OFF DAY

Guido
12-15-2004, 12:51 PM
Uh, is that a raccoon humping a dog?

Looks like a good routine. I'm doing something similar, i.e. back/chest, legs, arms/shoulders. You'll improve fast on those deads and squats. I'm pretty new here and I'm going to start a journal, too. I figured it might help to post some before pics to be able to compare to later as inspiration. You might want to do it, too.

Looks like your getting plenty of calories. I wish I could consistently get that many!

Shane
12-15-2004, 01:09 PM
Good luck with your journal man. Things are looking good in here.

That avatar is hilarious.

PizDoff
12-15-2004, 01:21 PM
You seem to have a good attitude, stay dedicated!

ryan-
12-15-2004, 06:02 PM
Guido, yeah, it's a racoon humping a dog :) I wish I would have taken before pics, back when I weighed 130. I would kill to see those. So I suggest doing that if you're starting a bulk.

Thanks Shane and PizDoff!

ryan-
12-16-2004, 12:43 PM
Meal 1: 4 eggs, 1 cup Kashi GoLean, 1 cup 2% milk, 3 fish oil capsules, 1 multivitamin
Meal 2: 1 serving mixed nuts, 2 cups 2% milk
Meal 3: 2 turkey sandwiches, provolone, wheat bread, light mayo, mustard, 2 cups 2% milk
Meal 4: homemade chicken and noodle soup (chicken, bow tie pasta, corn, broth), 2 cups 2% milk
Meal 5: shake -- 4 cups 2% milk, 3 tbsp ANPB, 2 scoops whey, 1/2 cup oats

My boss just dumped a butt-ton of work on me, so I hope to get home at a decent time so I can lift and have some time with the wife. You know which one takes precedence :(

ryan-
12-16-2004, 08:59 PM
Well, had to work an hour later than usual so I had to go lift right after eating a big dinner. So, I'm curious, is it bad to lift right after eating a lot. I lifted probably 30 minutes after eating.

Any who, onto the good stuff

Squats:
Warmup: 95 x 5, 135 x 6, 155 x 6
Working: 205 x 8, 225 x 8

Super Leg Press Thingy: 230 x 8, 260 x 8 (something like that, who cares, it's a stupid machine)

Leg Curls: 55 x 8, 60 x 8 (one leg at a time)

SLDL: 95 x 8, 135 x 8, 155 x 8

Incline Slide Calf-raises: 2 sets of 20

So my squats were awesome, I've never attempted that much before but I must say, I did 225 x 8 quite handly. Oh, and during my warmup sets I ripped my boxers but didn't know what I ripped so I'm sitting there squatting trying to spare some dignity when all along it was only my boxers. I thought I ripped my shorts and my ass was hanging out, boy was my face red.

PizDoff
12-16-2004, 09:25 PM
HAAH!!! That's why I always wear 'athletic' boxers when working out.
Elasticky!

-TIM-
12-16-2004, 10:30 PM
Guido, yeah, it's a racoon humping a dog :) I wish I would have taken before pics...

That sentence sounds real funny if you cut it off after the word pics.

ryan-
12-17-2004, 06:40 AM
That sentence sounds real funny if you cut it off after the word pics.
touche.


HAAH!!! That's why I always wear 'athletic' boxers when working out.
Elasticky!
I have some of those elasticky shorts, I guess I'll start wearing them. They get so hot though.

ryan-
12-17-2004, 06:41 AM
If you look at my post wo shake, it is bad to drink that an hour before bed?

ryuage
12-17-2004, 07:33 AM
your shake looks fine, drink up :)

ryan-
12-18-2004, 07:12 PM
Ahh crikey. What a ****ty day, weekends I just fall apart with my diet. I didn't get to lift today b/c I had to go do some IT support work for my brother-in-law and then babysit his daughter, which I'm still doing. I'll do today's workout tomorrow, I promise.

Meal 1: 4 eggs, 1 cup Kashi GoLean, 2 cups 2% milk
Meal 2: Arby's giant roast beef, fries, coke :(
Meal 3: Tuna pita; 1 can tuna, 1 tbsp light mayo, 1 pita, 2 cups 2% milk
Meal 4: shake; 4 cups 2% milk, 3 tbsp ANPB, 2 scoops whey, 1/2 cup oats
Meal 5: 1 cup Kashi GoLean, 2 cups 2% milk

ryan-
12-19-2004, 01:29 PM
Meal 1: 4 eggs, 1 cup Kashi GoLean, 2 cups 2% milk
Workout
Meal 2: shake; 3 cups 2% milk, 4 tbsp ANPB, 2 scoops whey, 1/2 cup oats
Meal 3: chicken, pork, some other chicken, grits, cheese cake

3 meals, 2 solid, that's ****ing pathetic. I need to get my ass in gear on the weekends.

Workout
DB Mil Press (Warmup): 40 x 8, 50 x 8
DB Mil Press (Working): 65 x 8, 65 x 8
BB Mil Press: 115 x 7, 115 x 8
Side Raises: 25 x 10, 25 x 10

Close Grip Bench: 145 x 8, 155 x 8
French Curl: 85 x 8, 95 x 5 (assuming an ez-curl bar is 25 lbs)

EZ-Bar BB Curls: 75 x 8, 75 x 8
DB Hammer Curls: 40 x 7

50 decline situps

Close Grip Bench was definately too light, will increase that 5-10 lbs each set next time. Other than that everything felt pretty dandy. The biggest guy there asked me for a spot, that's always an ego booster. Another guy asked me for a spot too, but nobody else was around.. so lets not rain on my parade. (I only point this out b/c nobody ever asks for a spot, and today 2 people did.)

Wife's Christmas party tonight, so hopefully I'll get a good filet mignon with some mashed potatoes or something.

Other than that, sitting here in St. Paul watching the Vikings lose to Detroit, and I'm loving it. Maybe Mike Tice will get fired. He can take Moss with him.

ryan-
12-20-2004, 09:45 PM
Meal 1: 4 eggs, 1 cup Kashi GoLean, 2 cups 2% milk
Meal 2: 1 serving mixed nuts
Meal 3: 2 turkey sandwiches, provolone, wheat bread, light mayo, mustard, 4 cups 2% milk
Meal 4: mashed potatoes, 2 chicken breasts, spaghettie sauce, corn, 2 cups 2% milk
Meal 5: shake -- 4 cups 2% milk, 3 tbsp ANPB, 2 scoops whey, 1/2 cup oats

Don't know what to say, nothing happened today.

squatsrmylife
12-20-2004, 10:11 PM
Your meals seem right on!

FoxTrot
12-21-2004, 11:53 AM
Your meals seem right on!

Yea, looks like you're getting some good meals. I deffinately need to work on that area for myself.

Nice work!

ryan-
12-21-2004, 06:48 PM
Oh hey, thanks guys!

Meal 1: 4 eggs, 1 cup Kashi GoLean, 2 cups 2% milk
Meal 2: 1 serving mixed nuts, 2 cups 2% milk
Meal 3: 2 turkey sandwiches, provolone, wheat bread, light mayo, mustard, 2 cups 2% milk
Meal 4: 1 baked potato, 2 chicken breasts w/bbq, 1 blue berry muffin, 2 cups 2% milk
-workout-
Meal 5: 1/2 cup oats, 2 scoops whey, 3 cups 2% milk, 4 tbsp ANPB

Bench (Warmup): 95 x 8, 135 x 8, 155 x 6
Bench (Working): 200 x 8, 205 x 8
Incline: 165 x 8, 165 x 7
Dips: N/A
Wide Grip Chins: bw x 8
Deadlifts (Warmup): 95 x 8, 135 x 8
Deadlifts (Working): 195 x 8, 8
BO BB Rows: N/A
DB Shrugs: 80 x 10

Was having some accute lower back pain today so skipped a couple of things. Increased my working sets on bench by 5 lbs each, not much but span it over a few weeks and it adds up. I hope I can keep it up. Incline is frickin' hard, I can't quite get past 165. My deadlifts are increasing quickly and easily as expected. The only thing I thought that might hold me back is my grip and it's holding up just fine. I get a bet sweaty by my last set but I'll live.

I'm thinking about getting a belt for dips. Dips x body weight is gay.

ryan-
12-27-2004, 02:19 AM
Well crap.

I was gone for 4 days, which means I haven't lifted for 4 days. Also, when I go to my parents house I eat very little, because they have little food, and the food they do have is horrible for you. How bad is it if I'm bulking to not bulk for those 4 days? Have I lost a lot of ground?

I'm going to lift tomorrow and I can't wait to get back into my routine, sheesh.

ryan-
12-28-2004, 09:49 PM
12-27

I'm so unmotivated to post right now.

Squat (Warmup): 95x8, 135x8
Squat (Working): 225x8, 235x8
Leg Curls: 50x8, 50x8
SLDL: 95x8, 135x8, 135x8
Calf Raises: alot x 15 x 4 sets

ryan-
12-28-2004, 09:51 PM
12-28

Meal 1: 4 eggs, 1 cup Kashi GoLean, 2 cups 2% milk
Meal 2: 1 serving mixed nuts, 2 cups 2% milk
Meal 3: Large Italian (Quizno's), 2 cups 2% milk
Meal 4: home-made chicken noodle soup, 25 saltines, 2 cups 2% milk
Meal 5: 1/2 cup oats, 2 scoops whey, 3 cups 2% milk, 4 tbsp ANPB

...whatever...

ryan-
12-31-2004, 08:06 AM
12-30

Meal 1: 4 eggs, 1 cup Kashi GoLean, 2 cups 2% milk
Meal 2: 1 serving mixed nuts, 2 cups 2% milk
Meal 3: 2 turkey sandwiches, swiss, wheat bread, light may, mustard, 2 cups 2% milk
Meal 4: thai peanut chicken (2 chicken breasts, pasta noodles), 2 cups 2% milk
Meal 5: 1/2 cup oats, 2 scoops whey, 3 cups 2% milk, 4 tbsp ANPB

Bench (Warmup): 95 x 10, 135 x 8, 155 x 6
Bench (Working): 205 x 8, 210 x 6
Incline: 165 x 6, 155 x 8
Lat Pulldowns: 125 x 8, 150 x 8
Deadlifts (Warmup): 95 x 10, 135 x 8
Deadlifts (Working): 185 x 8, 185 x 8

I'm a pussy lately, I didn't do dips, I did pulldowns instead of pull-ups, I forgot shrugs and I didn't do rows. Sheesh, at least I got bench and deadlifts in though right?

C'mon people, motivate me.

ryan-
01-05-2005, 05:58 PM
Well, it's January, I go to the Cayman Islands mid March, so you know what that means.

Cuttin time! My first cut ever.

I'm going to continue to lift heavy, I'll eat light, 2000 calories a day approximately, and I probably won't do any cardio to start with.

Any suggestion would be great.

Meal 1: 1.5 cups Kashi GoLean, 1 cup 2% milk
Meal 2: 1 serving mixed nuts
Meal 3: 1 turkey sandwiches, swiss, wheat bread, light may, mustard, 2 cups 2% milk
Meal 4: chicken chilli (corn, kidney beans, chicken)
Meal 5: 2 cups 2% milk, 2 scoops whey

Bench (Warmup): 95 x 10, 135 x 8, 155 x 6
Bench (Working): 210 x 8, 215 x 7
Incline: 155 x 8, 165 x 7
Pullups: 8, 7
Deadlifts (Warmup): 95 x 10, 135 x 8
Deadlifts (Working): 195 x 8, 195 x 8

-TIM-
01-05-2005, 07:05 PM
Those are some great workouts. Your selection of exercises are similar to mine. It will be interesting to see your progress :D

ryan-
01-05-2005, 09:17 PM
01-03
Out of order, sorry.

DB Mil Press (Warmup): 40 x 8, 50 x 8
DB Mil Press (Working): 65 x 8, 65 x 8
BB Mil Press: 115 x 8, 115 x 8
Side Raises: 25 x 10, 25 x 10

Close Grip Bench (Warm up): 95 x 8, 135 x 8
Close Grip Bench (Working): 155 x 8, 175 x 8
French Curl: 75 x 8, 95 x 5 (oops)

EZ-Bar BB Curls: 75 x 8, 75 x 8
DB Hammer Curls: 40 x 8

Shrugs: 80 x 10

ryan-
01-05-2005, 09:17 PM
Those are some great workouts. Your selection of exercises are similar to mine. It will be interesting to see your progress :D

Thanks, I'm trying to follow WBB#1

ryan-
01-10-2005, 12:26 PM
Bench (Warmup): 95 x 10, 135 x 8, 155 x 6
Bench (Working): 215 x 5, 215 x 5 <---- WTF? My bench got weaker :(
Incline: 155 x 8, 165 x 8
Dips: bw x 15, bw x 20
Pullups (Wide-grip): bw x 10, bw x 8
Deadlifts (Warmup): 95 x 8, 135 x 6
Deadlifts (Working): 195 x 8, 195 x 8
BB Rows: 135 x 8, 145 x 8
DB Shrugs: 80 x 12
50 decline situps

Meal 1: 1 cup Kashi GoLean, 1 cup 2% milk
Wokout
Meal 2: PWO shake - 2 cups 2% milk, 2 scoops whey
Meal 3: 4 slices turkey, 1 tbsp light mayo, 2 slices wheat bread, 1 slice provolone

I really don't like the idea of cutting and getting smaller. It may just be psychological but I feel like everything is looking smaller. I only weigh a couple of pounds less, and that may only be water weight from not drinking much over the weekend. And I know I'm still increasing weight on my lifts, except bench today. I just prefer bulking I guess.

edit: I just realized I haven't been tracking my leg and shoulder/arms days. Sorry, I'll get back on that.

ryan-
01-12-2005, 09:49 PM
Squat (Warmup): 95x10, 135x8, 155x6
Squat (Working): 225x8, 225x8
SLDL: 95x8, 135x8, 135x8
Calf Raises: alot x 15 x 3 sets
50 decline situps

Meal 1: 1 cup Kashi GoLean, 1 cup 2% milk
Meal 2: Turkey sandwich, wheat bread, provolone, mustard, light mayo, 2 cups 2% milk
Meal 3: Turkey sandwich, wheat bread, provolone, mustard, light mayo
Meal 4: 2 cups 2%milk, 2 scoops whey

ryan-
01-22-2005, 01:32 PM
1-20

Cutting, so I'm getting a tad weaker unfortunately.

Squat (Warmup): 95x10, 135x8, 155x6
Squat (Working): 205x8, 225x8
SLDL: 95x8, 135x8, 135x8
Calf Raises: alot x 15 x 3 sets
50 decline situps