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SWHSRaiken8
02-03-2005, 09:50 AM
Backround


Hey hows everyone doing i joined this Board because ive been going threw some very hard times lately mentally and physically. Ive been battling depression for the last few months and its takin a toll on me. Ive been failing all my classes, started smoking cigarettes drinking, partying with my friends to all hours of the night even on school nights. I gained 40 pounds and i stopped lifting. ( which i thought i would never do), im in horrible shape right now i cant even walk up the stairs with out being out of breath. i feel like **** and i cant live life this anymore. I used to lift everyday, run 3 miles 4-5 times a week i was in the greatest shape of my life. i was completing all my goals i put my mind too, i was passing school things were looking pretty good for me. All these negative thigs started happing when i mad a few bad decision of friends and the people i was accosiatin myself with. All they did was do drugs have the munchies and go to every fast food restaurant possible. And these kids dont sleep im serious lol... Im 17 years old now senior in Hs and im not going to be graduating this year. And now it seems no matter how hard i try i cant get back on track cause i have so many bad habits now.For the last few weeks ive been getting back on track but i still dont have that bodybuilders disease that i used to have, and i know its going to take some time but i want that feeling back. I used to be totally obsessed with every aspect of bodybuilding for a year and made good results. My brother has been bodybuilding for 2 years so were goin to train together. So i hope that i could get some good feedback from the members on this site and i could get my life back together. So ide appreicate everyones help.


Current Stats

Weight- Around 200

BF% All stomach mostly over 23%


Height- 5'9

Age-17

Current Goals


Get back into shape for baseball and for my own health reasons- to feel better about my self

Pass HS Get all my credits possible this year

Lose 30 pounds in 5 months for summer- for the girls and for myself :)

Pack on some muscle and get stronger


I decided that im going to keep a log of my diet, training and everything in my life and try to get more organized and focused so i can complete my goals.

To complete all these goals ive come to a conclusion that im going to need to cut off a lot of my emotions and focus on the things that i need to do and that are most important to me. Lately i realized ive been failing a lot because ive let my emotions and mental thoughts take me over. I need to start using the quote mind over matter and cut off all my emotions that will be negative against me. Ive been reading a lot lately and have been trying to get smarter and get; more intellgiant about all aspects and life. Im going to change my lifestyle of living and become a totally difreent person that im capable of being. Ive never been a quitter, im in the bottom of the pits right now and its eather roll over and die or get up, and im not going to give up, its all or nothing right now. SO i hope i can get some support and motivation from people ide really apreciate it thank you..




Everyday goals-

Get atleast 8 hours of sleep

do hw every night

Lift 5x a week cardio 5x a week stay on routine

Not the quantity the qualty of the workout... go all out on everything


Stay on diet, no pigging out


no eating after 8 pm...

i will organize a better plan later got to go to class... i hope to get some feedback


S.R

SWHSRaiken8
02-07-2005, 05:17 AM
Febuary 5th 2005

Shoulders

DB Press
20x12
30x10
45x10
50x6

Front Raises
20x12
25x12
30x10

DB Pulls Made up name forgot what they were called lol
20x10
20x10

BB Shrugs
135x20
135x20
155x15
165x15
175x15
135x20

Abs
Around 300 reps for the day not sure or more few difrernt exercises


Diet

Pretty good all day except for one meal im pretty sure but still needs improvment


Cardio
15 minutes jogging
15 minutes agility
15 minutes eliptical

SWHSRaiken8
02-07-2005, 05:21 AM
Febuary 6th 2005

ABS + CARDIO

SIT UPS
500 no weight ab exersises or more

1 hour of gazelle freestyle

Diet
Very good except i ate late but i did cardio after it




Im getting back into the swing of things again i can feel it and it feels good i cant wait for today chest tricep workout

SWHSRaiken8
02-08-2005, 05:23 AM
Febuary 7th 2005

CHEST/TRICEPS

BB BENCH
135x8
155x8
165x4

Tricep Pushdowns
5 sets of 10-12 reps

Incline Barbell
115x10
125x6

DB Tricep EX OH
20x10
20x8

FLAT FLYS- 45 sec rest PER
30x10
30x8
30x5

FLAT DB BENCH
30x12
30x11

REVERSE TRICEP PUSHDOWNS
7.5x10
7.5x10

E-Z CURL PULLOVERS
48x10
38x10

DIET

it was going great all day and then at night i bombed it with taco bell and pizza pie my stomach felt like **** and so did i, i was so disgusted i threw up when i went home and did about 600 reps of abs before i went to sleep at 1 30 in the morning then got up at 6 for school im so tired.

Cardio

10 minutes on eliptical

SWHSRaiken8
02-09-2005, 05:23 AM
Febuary 8th

Today was a rest day for weights

Cardio
16 minutes on gazelle freestyle

Diet

Calories-1800

Protein-100... way too low trying to cut calories out and didnt get enough shooting for 150 tommorow then going to increase from there


Diet was good yesterday ate clean.....im ready for another day... today is back bicep day cant wait..........

s.r

Isaac Wilkins
02-09-2005, 06:45 AM
Good luck. The measure of a man is recognizing and admitting mistakes, learning from them, and working to improve.

SWHSRaiken8
02-10-2005, 05:25 AM
Thanx borris, the past few months has been a learning expierence for me and im happy that i worked throught the hard times and the struggles and didnt let myself go and give up.

Febuary 10th

Pullups
4 sets x 8-10 reps

BB Curl
70x11
70x10
60x8
50x10

Hammer Curl
25x12

Machine Curl
2x10 reps

Lat pulls
45x12
95x10
95x10

Bent over rows
45x6
45x6

Standing One arm Preachers
25x8-10
25x8-10

Few more sets but i dont remeber right now

Diet

- Went very well again today


Everythings looking good so far got to check the scale soon

SWHSRaiken8
02-11-2005, 05:21 AM
Febuary 11th

Legs

Calf Raises
180x20
180x20
200x15
200x20
200x20
200x20

Front Squats
135x15
135x15
165x12
165x12

Hamstring Curls
60x15
80x15
100x8
100x8

Leg curls Quads
60x15
80x12
100x15
150x10
150x10

Hamstring Kickbacks
60x12
60x12

Leg Press
225x15
275x15
275x15

Cardio
-Jogging 20 minutes

-Gazelle 30-40 minutes

DIET

1-Nitrotech Protein Bar

2- Bagel Creamchese... got to cut that out...

3-Protein Shake, skim milk

4- Pre workout-White Rice, Chicken Terriki.... another bad habit got to cut out

5- Nitrotech Post workout shake

6- Post workout meal.. 2 potatoes, 2 eggs, toast


Calories- 2900

Protein-205



I ate a lot today but i also did a lot of cardio and i had a tuff workout today so i feel good about the day. I can already notice some weightloss on my stomach... it feels good to be back in the swing of things again...


Welll tommorow is shoulder day... i dont know how this is goingto go my lats, foremams and back is all sore.. we'll see...

s.r

Coke
02-11-2005, 05:47 AM
Good luck. The measure of a man is recognizing and admitting mistakes, learning from them, and working to improve.

Props for building some character (as Homeyield used to say)...great news about getting on track and about to run with it all - very nice leg effort and cardio SR8.

SWHSRaiken8
02-14-2005, 05:21 AM
Thanx Cocoa i apreicate it, keep up your good work also

Friday

Had work from 4-12 couldnt lift my diet was alright and i did 20 minutes of cardio not sure

Saturday
Missed my shoulder workout, b/c i had some delayed sorness on my left lat.... it kept gettin worse now it feels like i overstretched it or tore it im not sure but i dont think im giong to be able to lift for another week... atleast ne pressing movements and some pulling movements envelving nmy lats....

so im going to be doing a lot of cardio in absense of no lifting

SaTURDAY night i ate like **** not a good day on diet


Sunday
i got back into the swing of things and ate healthy and did an hour of cardio.

So the weekend was alright i still got to cut out smoking cigarettes and eating like **** on the weekemds.... its hard tho all my friends smoke and eat like ****... but my next goal is to stop pigging out and partying as much on weekends..czu its messin up my results... one step at a time tho..

Today was chest tri day but since my lat is stil really sore im going to miss it...im goig to do a lot of cardio today and have a good day on the diet

SWHSRaiken8
02-15-2005, 05:20 AM
Febuary 13th

Didnt do any type of lifting, im trying to give my right lat a few days to heal i think i overstretched it like i explained yesterday.

Cardio

20 min on Gazelle

DIET

around 2300-2400 calories

150 protein



Today was a pretty good day on the diet just got to let my lat heal and im back into the swing of things...


Supplements

ive been taking 2-3 capsules daily of a cutting supplement

Next time i go to the gym i got to weight myself and see where im at to see if im losing weight.. my cloths feel a little looser so i know im progressing well we'll see

SWHSRaiken8
02-17-2005, 05:21 AM
Febuary 14th

Biceps/Triceps-Light day

Sitting Curls

5-7 sets 5-15 rep range

DB Curls
30x12
35x10
20x15

Hammmer curls
2 sets

Reverse curls
50x15
60x12
50x12

Sitting Tricep Pushdown Machine
3-4 sets


First day trying out my arms in a few days because i pulled my left lat... its slowing gettting better its just a little at the top part of the lat...


Cardio
Gazelle 10 min

Eliptical- 40 Minutes- damn good burn there..


Diet

was pretty good except i had a really big dinner but i did eliptical after so its straight

SWHSRaiken8
02-17-2005, 05:24 AM
Febuary 15th

Cardio

- Jogged 1 mile

- Gazelle 1 hour

-Sprints- 10 sprints


Abs 150-200 reps


Diet

Stayed home so i woke up at 12... i ate at 2 i had a potatoe with 3 eggs.

then for dinner i had a piece of steak with potatoe skins mashed potatoes and corn

then i did some cardio and went to bed... so not much for food lol

ooh yea i had a turkey sandwhich earlier in the day prior to jogging


Well today im doing a leg workout pzzz out

the one
02-17-2005, 12:40 PM
gazelle? is that tath stupid tony little thing? haha just playin man good luck.

SWHSRaiken8
02-18-2005, 05:28 AM
The one- haha yea it is, my mom got it and its sitting in the living room... so when i watch tv i just hit it up.. i dunno how effective it is tho lol

Febuary 17th

Legs/ Shoulders

Standing Calf Raises
200x20
220x20
220x20
220x20
220x20
100x20
100x20

Leg Press
225x15

Front Squat
135x15
135x15

Front Quad Raise
120x15
120x15
120x15

BB Squat
135x15

Front DB Raises
20x15
25x12
30x10

2 arm DB Raise
15x12
15x12

Machine Shrugs
225x15
225x15
225x15
225x15

Wing Raises
20x12
20x12

Shoulder Press
2 light sets

I did a few more sets also but i forgot



Diet

was good today only ate about 2000 calories not enough protein thought

the one
02-18-2005, 11:28 AM
how come you do calves first?? not criticizing just wondering? they a real weakpoint for you?

SWHSRaiken8
03-01-2005, 06:56 AM
The one- I dont thats just the order i put my list in... its not in order i lifted.. i should start douing that tho...


I havent posted in a week Because my school just had febuary vacation and i dont have a computer at home but im going to post how my vacation went

Febuary 19th- Febuary 28th

My Diet was pretty good threw this period except for a few days i ate out at Dennies late and got the grand slam with eggs bacon sausage and breaed

I only had a few cheat meals throughtout the whole vacation and i thought that was great


Mon- i did chest/tripsces some pr's were Flat bench- 160x4 155x7


wed- i did back/ biceps in my basement- it was an alright workout nothig special

Thur- i did shouders it was a great workout


Monday Febuary 29th- Chest/ Triceps

Flat Bench
135x10
160x7 PR
155x8PR
155x6

Incline Bench
135x3
135x2 + 5 Negative reps

DB Incline
30x12
40x10
40x8

Machine Flys
2 light sets x 10

Tricep Machine pushdown
2 Heavy sets x 10

DIPS
L-20x12
L-18x12
L-16x10
L-14x8
L-12x6
L-16x10

OH DB EXT
20x12
15x12

Pec In. Machine Press
135x6
135x6

Pully Machine Pressdown
2-Medium Weight Sets- Cant remember Weight used.. Need to start bringing a journal

This felt like a good workout got a good pump in the Chest



Weight 201.5

PizDoff
03-01-2005, 07:16 AM
Hey man welcome to the board and journal land.
Don't stress too much about your depression, I've been there.
Just keep busy. Set realistic goals........AND SMASH THEM!!! MUAAHAHAHAH!!!!