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Ironman15
05-03-2005, 07:07 AM
This is probably about the fifth journal I've had. I'm just starting to lift again after a long lay off. My goal is to get my weight back up to where it was last summer: 150. I'm mainly using this journal as motivation to eat and to eat some more. Here are my current stats:

Height: 5'5"
Weight: 135 lbs
BF%: 7% according to a 3 site caliper measurement
Goal: 140 by June 10
Goal: 150 by September 10

All Relaxed and Cold
thigh: 21
Bicep: 12.5
Forearm: 11
Wrist: 6
Neck: 14.5
Chest: 39
Shoulder: 46
Calf: 13.5
Waist: 29
A couple of these were tough to do accurately by myself. Makes me feel real small after realizing how much bigger these were last summer. Oh well, thank god for muscle memory.

Not too sure what my maxes are for lifts as I mentioned before I haven't lifted in awhile.

I'm also going to start running twice a week. One day for endurance, the other day for sprints. Just something I want to start doing because my cardio is pathetic.

Diet wise I'm just trying to gain weight. I don't really put on fat at all thanks to my blazing metabolism. I weigh more than both of my parents as they both have blazing metabolisms too. So eating unclean isn't going to kill me.

Supplements:
MultiVitamin, fish oil, Vitamin C, Twinlabs Ultra Fuel, Protein Mix from proteinfactory.com

Here's todays diet so far:

Breakfast:
2 egg omelet with cheese, ham, mushrooms, peppers, and tomatoes
5 pieces of bacon
1/2 cup of homefries
3 cups of whole milk
about 1000 calories

Snack:
2 cups of milk
400 calories

Lunch:
Chipotle Burrito Bol
Chicken, black beans, rice, tomatoes, green chili, and cheese
Coke
about 1000 calories

Snack:
2 cups of milk (yea I know, but I love milk)
400 calories

Snack:
Weightgainer from Proteinfactory with water
400 calories (can't take too much of this stuff and don't have blender at school)

Dinner:
Steak & Shake
Double steakburger
Reg Fry with cheese
Baked Beans
Reg Choc Shake
about 1500 calories (yummy)

Total Calories for the day: about 4700 + or - 300
My goal is to get atleast 3500 a day.
Not the healthiest of days, but oh well. I got my calories in.

Ironman15
05-03-2005, 03:26 PM
Workout is going to be a full bodywork out, three times a week. Different exercises each day of the week. Looks something like this:
Monday:
ATF Squats: 10,7,4
Bench: 10,7,4
Pullups: 10,7,4
Leg Extensions: 10
Dumbbell flyes: 10
Seated Shoulder Press: 10
Hammer Curls: 10
CG Bench: 10
Barbell Shrugs: 2x12
Calf Raises: 2x12
Reverse Glute ham: 12

Tuesday:
Start out running 1/4 mile 4 times, then work my way up in distance so that I'm eventually just running 3 miles, and then work on getting a faster time from there. No particular reason, I just use to run cross country and I like the 3 mile distance.

Wednesday:
Leg Press: 10,7,4
Incline Bench: 10,7,4
Barbell Rows: 10,7,4
Lunges: 10
Cable Crossovers: 10
Bentover lateral raises: 10
EZ Bar Curls: 10
Laying 1 arm extension: 10
Dumbbell Shrugs: 2x10
Calf Raises: 2x12
Weighted Crunches: 12

Thursday:
10 50m sprints, eventually move up to 100m, and then throw in some 200's eventually.

Friday:
Hack Squats: 10,7,4
Decline Bench: 10,7,4
Pulldowns: 10,7,4
Leg Curls: 10
PecDec: 10
Front Raises: 10
Cable Curl: 10
Cable Pressdown: 10
Kazmaier Shrugs: 10
Calf Raises: 2x10
Reverse Glute Ham: 10

Saturday:
Rest

Sunday:
Rest

This may seem like a decent amount of volume but it's what I did last summer and made great gains from it. This week I'm going to do two light workouts so that I'm not sore as ****. I'll work out tomorrow and friday. Then hopefully I'll start this up as planned next week.

KiwiBuilder
05-03-2005, 04:49 PM
It's easy for me to say that I'd love to have your metablism, but I fail to remember that for some it's a curse, making it difficult to pack on muscle. I certainly hope that this isn't the case for you - good luck man.

Ironman15
05-03-2005, 05:27 PM
It's easy for me to say that I'd love to have your metablism, but I fail to remember that for some it's a curse, making it difficult to pack on muscle. I certainly hope that this isn't the case for you - good luck man.

Thanks man. I would say it's somewhat of a curse. It's nice being able to eat whatever I like, but it's annoying and tough sometimes to eat enough of everything so that I can gain weight.

KiwiBuilder
05-03-2005, 05:31 PM
Thanks man. I would say it's somewhat of a curse. It's nice being able to eat whatever I like, but it's annoying and tough sometimes to eat enough of everything so that I can gain weight.

Exactly. Whereas I am the opposite. I gain weight by LOOKING at ice cream. Makes it a bit easier to build muscle though, I guess.

Ironman15
05-04-2005, 07:41 AM
Breakfast:
Cup of oatmeal +whole milk
Weightgainer
Cup of milk
about 1000 calories

Lunch:
Tuna Kit thing
2 cups of milk
1 oz. Almonds
about 700 calories

Forgot to set my alarm clock and took a 4 hour nap here. Stupidass

Dinner:
Pennstation
Small Cheesesteak
Mt. Dew
About 600 Calories

Preworkout:
UltraFuel
200 calories

Postworkout:
Ultrafuel
Twinlab AM Protein Fuel
440 calories

Snack:
Weightgainer
Cup of Milk
Tuna Kit thing
about 800 calories

Total calories for the day: 3740
Had to try hard to make this total after that 4 hour nap.

Ironman15
05-04-2005, 09:19 PM
Tonight's workout was decently light, just trying to start slow so I don't get too extremely sore. As had to make a few changes due to the amount of people there and the amount of time I had.

Incline: 95x10, 105x7, 115x4
Bentover Rows: 95x10, 105x7, 125x4(very easy)
Leg Press: 425x10, 515x7, 605x4
Calf Raises on LP: 2x515x12
Lunges: 40'sx10
Flyes: 30'sx10
1 arm lying extention: 30x10
Hammer curls: 30'sx10
Bentover lateral raises: 15'sx10
barbell shrugs: 2x185x12
Crunches on the ball: 20x12

Good workout, my ass is already killing me from the lunges. Felt like I was going to barf a few times. Now its time to eat.

Ironman15
05-05-2005, 06:01 PM
Gotta love Cinco De Mayo
Breakfast:
3 soft tacos
2 cups of apples juice
about 1000 calories

Lunch:
Chicken fajita
Mexian rice
2 cups of milk
about 600 calories

Took another 4 hour nap. But I needed it after staying up most of the night studying.

Dinner:
Margaritas (restaurant not drink)
3 chicken fajitas
mexican rice
chips & salsa
Coke
about 1000 calories

Snack:
Chicken breast
chips & salsa
cup of milk
weightgainer
about 900 calories

Brings the total for today to about 3500 calories. I might try to find something else in here to eat.