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UMTerp29
01-04-2006, 09:00 PM
I've been thinking of starting a journal for awhile now, so this seems as good a time as any. I started getting into lifting in April 2005. When I started I was 6'0" weighing about 145 lbs. I started bulking and made decent progress throughout the year, getting up to 170 lbs. I feel like I could have done better, but I had a few minor setbacks and had to take a few weeks off here and there. I got sick during Christmas and completely lost my appetite and didn't really eat for a few days, so I dropped about 10 lbs, although I suspect some of this was water weight.

I wanted to use this journal as a tool to track my progress throughout the year and as a motivational aid. I will also gladly accept constructive criticism and encouragement from the other members here.

Age: 25
Height: 6'0"
Current Weight: 163 lbs

Sleep: 7 hrs

Workout: 1/4/06
Back and Bi's (weight in lbs)
Pullups: BWx4 (palms out) BWx5 (palms in) BWx4 (palms in) BWx2 (palms out)
DL's: 95x6 95x6 135x4 155x4 175x4 185x2 200x1
Bent Over Rows: 70x6 70x6
Low Cable Pull: 110x6
BB Curl: 60x6

Diet: 3738 cals, 142 fat, 393 carbs, 241 protein

UMTerp29
01-05-2006, 08:43 PM
1/5/06

Sleep: 5 hrs, Stayed up watching the Rose Bowl

Workout: Shoulders and Ab's
Standing Military Press: 45x12 45x8 65x6 65x6 70x6
Arnold Press: 25x6 25x6 25x6
Lateral raise: 12.5x10 12.5x10
BB Shrug: 95x10 95x10
Cable Crunch: 100x15 100x15
Weighted Incline Crunch: +25x6

Diet: 3713 cals, 137 fat, 376 carbs, 262 protein

Notes: Feeling a little sluggish because I didn't get enough sleep.

UMTerp29
01-07-2006, 12:53 AM
1/6/06

Sleep: 10 hrs

Workout: Legs
Squats: 45x12 95x8 135x6 155x4 155x4 155x4
SLDL: 105x6 105x6 105x6
Leg Press: 220x8
Leg Curl: 110*8
Seated Calf Raise (4 sec pause at top and bottom): 50x6 50x6 50x6

Diet: Sucked today, didn't eat enough

Notes: It always seems harder for me to eat enough on days I don't go to work. I need to work on keeping a stricter eating schedule on my days off.

UMTerp29
01-07-2006, 10:34 PM
1/7/06

Sleep: 8 hrs

Workout: Off

Diet: 3404 cals, 132 fat, 341 carbs, 221 protein

Notes: None

Clifford Gillmore
01-07-2006, 11:07 PM
Solid workouts and it looks like your trying hard to keep your diet on track, good job! Pics? Long term goals?

UMTerp29
01-08-2006, 08:16 PM
1/8/06

Sleep: 9.5 hrs

Workout: Did some light cardio today, 20 minutes on the elliptical and 10-15 minutes of stretching. My flexibility sucks, so I've been trying to work on it.

Diet: 3480 cals, 129 fat, 363 carbs, 235 protein

Notes: None

Risk: Thanks man. I'm trying to keep my cals around 3700 or so on workout days and slightly less on non workout days. I'm currenly planning on bulking until April and adding about 20 pounds in that time. That'll put me around 185ish.

My goals by the end of the year (current/goal):
Bench 115x4/175x4
Squat 175x4/225x4
DL 185x4/245x4

I think these goals are attainable, it's adding about 5 pounds or less a month to each lift.

Long term I'd like to be 190-195lbs with 10-12% bodyfat. Although when I get there, I may just decide to keep going.

I had some pics from a while back here: http://www.wannabebigforums.com/showthread.php?t=70436

imageD
01-08-2006, 08:50 PM
hey man keep fighting with it, and before you know it you will be making great progress. One tip of advice I would give is to up your cals significantly, I would go to 5000. Find a good weightgainer and mix it with natural peanut butter and milk. I use Cytogainer.

UMTerp29
01-09-2006, 08:38 PM
1/9/06

Sleep: 6.5 hrs

Workout: Chest and Tri's
DB BP: 30x12 35x8 40x4 45x2 50x6 50x6 55x3
Incline DB BP: 40x6 40x6
Dips: BWx6 BWx6 BWx6
Skulls: 50x8 50x8
Cable Pushdown: 50x5 45x8
DB Tri Extension: 40x6

Diet: 3753 cals, 137 fat, 413 carbs, 240 protein

Notes: The 50 lb DB's felt easy on the BP, so I tried moving up to 55's. Got halfway up on the 4th rep, but couldn't finish. I've been using BB for bench for a few weeks, so this was a change of pace. All of the benches were in use and I didn't feel like waiting, so I decided to use DB's. Inclines felt strong, should move to 45's next week.

Image: Thanks for the encouragement man. I'm gonna see how I gain at these cal's for awhile, and then I'll bump up if it's going to slow.

UMTerp29
01-11-2006, 09:32 AM
1/10/06

Sleep: 6.5 hrs

Workout: Back and Bi's
Pullups/Chins: BWx5 (palms out) BWx3 (palms out) BWx4 (palms in) BWx4 (palms in)
Bent Over Rows: 85x6 85x6 85x6
DL's: 95x8 135x6 155x2 175x4 175x4 175x4
Seated Row: 110x8
BB Curl: 65x6

Diet: 3729 cals, 136 fat, 413 carbs, 233 protein

Notes: Good workout today. Felt good.

UMTerp29
01-11-2006, 08:15 PM
1/11/06

Sleep: 7 hrs

Workout: 20 minutes on the elliptical and 10-15 minutes of stretching.

Diet: 3473 cals, 141 fat, 358 carbs, 214 protein

Weight: 164.5 lbs (+1.5 lbs from last week)

Notes: None

Clifford Gillmore
01-12-2006, 04:06 AM
Workouts and diet looking good man, but you need more sleep!

UMTerp29
01-12-2006, 08:24 PM
1/12/06

Sleep: 6.5 hrs

Workout: Shoulders and Ab's
Standing Military Press: 45x12 45x8 65x6 75x6 75x6 75x6
Arnold Press: 25x8 25x8
Lateral raise: 15x10 15x10
DB Shrug: 45x10 40x10
Cable Crunch: 110x12 110x12

Diet: 3724 cals, 134 fat, 413 carbs, 229 protein

Notes: Military press felt strong, next week I'll try moving to 80 lbs on the third set and see if I can get 4-6 reps. I may be able to move up to 30's for the arnie's, but we'll see how my shoulders feel if I can get 80 on the military press. Tried DB shrugs instead of BB tonight. 45 lb db's felt like my ROM wasn't that great, so I dropped to 40's. I'll probably go back to BB next week.

Risk: Thanks for the encouragement. And you're right, I probably could use more sleep. That's something I'll try to work on.

Clifford Gillmore
01-13-2006, 04:14 AM
Ace work on the milis there man.

UMTerp29
01-13-2006, 08:09 PM
1/13/06

Sleep: 7.25 hrs

Workout: Off

Diet: 3655 cals, 134 fat, 396 carbs, 219 protein

Weight: 165 lbs

Notes: In order to get in enough cal's to gain weight, I've been eating a fairly high amount of fat, usually > 0.8g/lb of bodyweight. Most of my fat comes from peanuts, natural peanut butter, eggs, milk, olive oil, fish oil capsules, fish, and beef. Is there a disadvantage to eating a high quantity of fat even if it is coming from healthy sources? I'll probably have to bump up to 4000-4200 cals in a few weeks, so I was just curious since I'll probably have to bump up my fat to get in that many cals.

Risk: I appreciate you checking in and offering feedback. I've been looking at your journal, you're workouts are looking good, crazy volume though.

UMTerp29
01-14-2006, 08:00 PM
1/14/06

Sleep: 9.5 hrs

Workout: Legs
Squats: 45x12 95x8 135x6 155x4 160x4 160x4
SLDL: 110x8 110x8 110x8
Walking Lunges w/ DB: 40x3 30x5 30x5
Leg Curl: 110*6
Seated Calf Raise (4 sec pause at top and bottom): 50x8 50x8 50x8

Diet: 3784 cals, 134 fat, 403 carbs, 237 protein

Notes: Today was the first time I tried walking lunges. I started with 40 lb DB's but after three lunges with each leg I realized it was too heavy. Dropped to 30's and was able to get 5 reps with each leg. I was having some balance issues and I think once I get the hang of the exercise I'll keep them instead of the leg press.

UMTerp29
01-16-2006, 08:10 PM
1/16/06

Sleep: 9 hrs

Workout: Chest and Tri's
BB BP: 45x12 45x8 95x6 105x2 115x4 115x4 115x4
Incline DB BP: 45x6 45x6
Dips: BWx6 BWx6 BWx6
Skulls: 50x8 50x8
Cable Pushdown: 50x8 55x8 55x8

Diet: 3775 cals, 141 fat, 427 carbs, 219 protein

Notes: I think next week I will try doing 6 reps on the bench press with 115 lbs and going to 120 lbs on the last set. Dips are feeling strong, I may need to start adding weight. Although I may look a little foolish straping on a belt and having a little 5 lb plate hanging off of it. Maybe I'll put a 2.5 lb plate in each of the pockets of my shorts. I'll just have to make sure the drawstring is tight. Weigh in tomorrow morning.

Clifford Gillmore
01-17-2006, 06:16 AM
Sleep is looking good, ace work on everything allround! As for fat, alot of people are using High Fat High Protein Diets and having big results so I guess its all well and good! Olive oil and natty PB eh?

UMTerp29
01-17-2006, 07:04 AM
Thanks!

I usually have about 3 tablespoons of natty pb (24 g fat), 2 tablespoons olive oil (27 g fat), 2 ounces of peanuts (34 g fat), 3-4 cups 2% milk (14-18 g fat), and 6-8 fish oil capsules daily (6-8 g fat). That comes out to about 110 g fat daily. The rest usually comes from whatever meat I eat that day, eggs, and the small amounts in all the other foods I eat.

I've recently started eating roasted sunflower seeds as well. A 40 g serving has like 200 cals, 19 g fat (2 sat, 13 poly, and 4 mono), 6 g carbs (4 fiber) and 8 g protein. And they're cheap. It's like $.99 for a 160 g bag.

UMTerp29
01-17-2006, 08:27 PM
1/17/06

Sleep: 7 hrs

Workout: Back and Bi's
Pullups/Chins: BWx4 (palms out) BWx4 (palms in) BWx3 (palms out) BWx4 (palms in)
DL's: 95x8 135x6 155x2 175x4 180x4 180x4
Bent Over Rows: 80x8 80x8
Hyperextension: +25x8 +25x8
Hammer Curl: 25x8

Diet: 3745 cals, 142 fat, 403 carbs, 218 protein

Weight: 166.5 lbs (+1.5)

Notes: I was pretty exhausted after the deads today, so I skipped a set of rows. Next week I'll start my working sets at 180 lbs and possibly do 185 lbs on the last set.

For pullups, I'm thinking of switching to the assisted pullup station for two weeks and doing 3 sets of 6-8, and then going back to regular pullups to see if they improve.

Weight steadily moving up, almost back to where I was before I got sick and lost 10 lbs.

UMTerp29
01-18-2006, 08:13 PM
1/18/06

Sleep: 7 hrs

Workout: 20 minutes on the elliptical and 10-15 minutes of stretching.

Diet: 3554 cals, 139 fat, 363 carbs, 226 protein

Notes: None

UMTerp29
01-19-2006, 08:25 PM
1/19/06

Sleep: 7.25 hrs

Workout: Shoulders and Ab's
Standing Military Press: 45x12 45x8 65x6 75x6 75x6 80x6
Arnold Press: 30x8 30x8
Lateral raise: 15x10 15x10
BB Front Raise: 20x10 20x10
BB Shrug: 95x10 95x10
Cable Crunch: 110x15 110x15

Diet: 3714 cals, 146 fat, 368 carbs, 239 protein

Notes: Managed to get 80x6 on the military press, but the last 2 reps were more like push presses. I'll try for 6 clean reps with 80 lbs next week. Arnold presses felt good, I think I may be able to increase to 35x6 next week. Is there any way to avoid the occasional nut roll when doing BB shrugs?

UMTerp29
01-20-2006, 07:54 PM
1/20/06

Sleep: 9.5 hrs

Workout: Legs
Squats: 45x12 95x8 135x4 160x4 165x4 165x4
SLDL: 115x8 115x8 115x8
Walking Lunges w/ DB: 25x8 25x8
Leg Curl: 110x8 110x8
Seated Calf Raise (4 sec pause at top and bottom): 50x8 50x8 50x8

Diet: 3771 cals, 144 fat, 370 carbs, 246 protein

Notes: Squats are feeling strong, I can start my working sets with 165 lbs next week. Dropped to lower weight DB's on the lunges for higher reps. Overall, this was a pretty good leg workout.

UMTerp29
01-22-2006, 08:19 PM
1/22/06

Sleep: 9.5 hrs

Workout: Chest and Tri's
BB BP: 45x12 45x8 95x6 105x4 115x4 115x4 120x4
Incline DB BP: 45x6 45x6
Dips: BWx8 BWx8
Skulls: 50x8 50x8
Cable Pushdown: 55x8 55x8
DB Tri Ext: 40x8

Diet: 3923 cals, 138 fat, 417 carbs, 258 protein

Notes: I didn't end up adding weight for the dips, I just didn't feel like I had it in me today. Skulls are feeling pretty good, I'll move to 55 lbs next week.

UMTerp29
01-23-2006, 07:55 PM
1/23/06

Sleep: 7.25 hrs

Workout: Off

Diet: 3633 cals, 139 fat, 343 carbs, 253 protein

Weight: 168 lbs (+1.5 lbs)

Notes: My schedule is going to be a little messed up this week and next because I just found out I'll be travelling for work Thursday and Friday, coming home for the weekend, and then travelling again Monday and Tuesday. I'm going to try to work around these days, so I'll most likely lift both days this weekend.

UMTerp29
01-24-2006, 08:28 PM
1/24/06

Sleep: 6.25-6.5 hrs, had trouble falling asleep last night

Workout: Back and Bi's
Pullups/Chins: Some combination to get to 15, I forgot what it was
DL's: 95x8 135x4 155x4 180x4 180x4 185x4
Bent Over Rows: 95x6 95x6
Hyperextension: +25x8 +25x8
BB Curl: 60x6

Diet: 3722 cals, 135 fat, 406 carbs, 234 protein

Notes: I tried the assisted pullup station but the movement felt awkward, so I just decided to do regular pullups/chins. I was lacking energy tonight, probably because of my sleep.

UMTerp29
01-26-2006, 08:41 PM
1/26/06

Sleep: 7.25 hrs

Workout: Shoulders and Ab's
Standing Military Press: 45x12 45x8 65x6 75x6 75x6 80x5
Lateral raise: 15x10 15x10
BB Front Raise: 20x10 20x10
Arnold Press: 30x8 30x8
BB Shrug: 95x10 95x10
Cable Crunch: 110x15 110x15

Diet: 3810 cals, 137 fat, 388 carbs, 265 protein

Notes: Turns out my travel got rescheduled for next week, so this week is all good. Next week is gonna be messed up though, not sure what I'm going to do yet.

Forgot to do Arnold presses after the military press and ended up doing the side and front raises first. Pretty much exhausted my shoulders so I decided not to move up on arnies tonight.

Diet is still doing good, I've been upping the calories slightly to keep gaining at about 1-1.5 lbs a week. I'm gonna weigh in tomorrow to see how my weight has changed since Monday.

UMTerp29
01-27-2006, 08:28 PM
1/27/06

Sleep: 6.75 hrs

Workout: Legs
Squats: 45x12 45x8 95x6 135x4 155x2 165x4 170x4 170x4
SLDL: 115x8 115x8 115x8
Leg Curl: 110x8
Walking Lunges w/ DB: 25x8
Seated Calf Raise (4 sec pause at top and bottom): 50x8 50x8 50x8

Diet: 3849 cals, 134 fat, 432 carbs, 235 protein

Weight: 168.5 lbs (+0.5 lbs since Monday)

Notes: Squats still feeling good, I'll start my working sets at 170 lbs next week. I felt a slight twinge in my back on the last rep of lunges, so I called off the second set.

UMTerp29
01-29-2006, 08:14 PM
1/29/06

Sleep: 9.5 hrs

Workout: Chest and Tri's
DB BP: 30x10 40x8 45x6 50x6 50x6 55x4
Incline DB BP: 45x8 45x7
Dips: BWx6 BWx6
Skulls: 50x8 50x8 50x8
Cable Pushdown (w/ rope attachment): 55x8 60x8 65x8

Diet: Didn't keep track today

Notes: This workout could have been better, I hadn't eaten enough when I went to the gym. I used a different pushdown station today and it felt like the weights were easier to pushdown today. The pulley system looked different, so I am assuming that had something to do with it.

Probably won't workout again until Friday, but I could probably use a few days off anyway.

imageD
01-29-2006, 08:47 PM
try and get those cals up. I know personally my workouts suffer tremendously if I havent had enough calories in yet that day.

UMTerp29
01-30-2006, 07:41 AM
image: Yeah, I usually workout in the evenings, so I have 4-5 meals in me by then, but yesterday I went during the day and had only eaten 2 meals.

I actually need to up my cals to about 4000-4100. I weighed in again this morning at 168.5 which is only a .5 lb increase from last Monday.

UMTerp29
02-06-2006, 08:14 PM
2/6/06

Sleep: 7 hrs

Workout: Chest and Tri's
BB BP: 45x12 45x8 95x6 115x6 115x6 120x4
Incline DB BP: 40x8 50x5
Dips: BWx8 BWx8
Skulls: 55x8 55x8
Cable Pushdown: 55x8 55x7.5

Diet: 3785 cals, 123 fat, 442 carbs, 218 protein

Weight: 169 lbs (+0.5 lbs)

Notes: Decided to take a week off, my body and mind feel well rested. Been eating at about maintenance or slightly over for the past week, I'm ramping back up to 4000-4100 cals.

UMTerp29
02-07-2006, 08:30 PM
2/7/06

Sleep: 7.5 hrs

Workout: Back and Bi's
Chins: 4x4
DL's: 95x8 135x4 155x4 180x4 185x4 185x4
Bent Over Rows: 80x8 80x8
Hyperextension: +25x8 +25x8
BB Curl: 60x6

Diet: 3766 cals, 141 fat, 378 carbs, 248 protein

Notes: Decent workout today, everything felt good. Next week my working sets for DL's will all be 185 lbs. Depending on how things go, I may bump the last set up to 190 lbs.

UMTerp29
02-09-2006, 08:04 PM
2/9/06

Sleep: 8 hrs

Workout: Shoulders
Standing Military Press: 45x12 45x8 65x4 75x6 80x6 80x6
Arnold Press: 35x5 35x4
Lateral raise: 12.5x10 12.5x10
BB Front Raise: 20x10 20x10
DB Shrug: 35x10 35x10

Notes: Millies felt good today, I can probably start my working sets with 80 lbs next week. Increased my Arnies to 35 lb db's but couldn't get 6 reps. Will keep working with this weight unitl I can get 6-8 reps.

UMTerp29
02-11-2006, 08:37 PM
2/11/06

Sleep: 10.5 hrs

Workout: Legs
Squats: 45x12 95x8 135x6 155x2 170x4 170x4 175x4
Walking Lunges: 25x8 25x8
Lying Leg Curl: 120x8 120x8
SLDL: 115x8 115x8
Seated Calf Raise (4 sec pause at top and bottom): 50x8 50x8 50x8

Diet: Didn't keep track today, went out for an early V-day dinner to the Melting Pot and ate a ton of food. Chocolate fondue for desert was awesome, especially the cheesecake.

Notes: None.

DGabe24
02-11-2006, 08:42 PM
Nice workouts UMTerp29, keep up the good work man! Seems like you are really putting in the effort, make sure you try and keep on top of your diet though because if that slips it is going to have a negative effect on your results. Ill be checking in every once in a while, take care~

UMTerp29
02-12-2006, 06:50 PM
DGabe24: Thanks for the encouragement. I'm usually pretty good about my diet, last night was a nice little cheat though.


No real workout today, didn't get a chance to go to the gym because of the snow. I got a real nice lower back workout shoveling about 12" of snow though.

UMTerp29
02-13-2006, 07:49 PM
2/13/06

Sleep: 7 hrs

Workout: Chest and Tri's
BB BP: 45x12 95x6 115x6 120x4 120x4
Incline DB BP: 45x8 50x5
Dips: BWx8 BWx8
Cable Pushdown: 55x8 55x8
Skulls: 55x6 55x5


Diet: 4006 cals, 141 fat, 430 carbs, 268 protein

Weight: 171 lbs

Notes: I am now officially the heaviest I've ever been in my life. It feels good to say that. Bench is coming along slowly, can maybe start my working sets at 120 lbs next week. I keep meaning to add weight to my dips, but since I am continually increasing the weight on my bench and incline, I'm fried by the time I get there. Oh well, it's all about the progress.

Back up to eating 4000+ cals a day. Thank god for PB and milk.

UMTerp29
02-15-2006, 08:13 PM
2/15/06

Sleep: 7.25 hrs

Workout: Back and Bi's
Pullups: 4x4, tap toes on the ground in between reps for slight assistance
DL's: 95x8 135x4 155x2 175x2 185x4 185x4 190x4
Bent Over Rows: 95x6 95x6
Hyperextension: +25x8 +25x8
EZ bar Curl: 65x6

Diet: 4007 cals, 144 fat, 437 carbs, 244 protein

Notes: Good workout today, everything felt good. I'd like to get video of my deadlift one day just to check form. Sometimes it feels like my hips are coming up too fast. I've never seen anyone else deadlift in the gym I go to, so I'm hesitant to ask anyone to watch my form.

UMTerp29
02-17-2006, 07:54 PM
2/17/06

Sleep: 10 hrs

Workout: Shoulders and Ab's
Standing Military Press: 45x12 45x8 65x4 80x6 80x6 85x6
Arnold Press: 35x6 35x6
Lateral raise: 15x8 15x8
BB Front Raise: 20x10 20x10
BB Shrug: 95x8 95x8
Cable Crunch: 110x12 110x12

Diet: 4046 cals, 135 fat, 465 carbs, 255 protein

Notes: 85 lbs for the military press is a personal best and it actually didn't seem too heavy. I can start my working sets there next week, maybe three sets of 4. Got 6 reps on the arnies with 35 a side, these did feel heavy. I'll keep working with this weight for a while. Everything else was fine.

UMTerp29
02-19-2006, 08:20 PM
2/19/06

Sleep: 8.25 hrs

Workout: Legs
Squats: 45x10 95x6 135x4 160x2 175x4 175x4 180x4
RDL: 115x8 115x8
Walking Lunges: 25x8 25x8

Notes: I started breaking out into a cold sweat and feeling a little light headed, so I didn't finish today's workout. I'll probably throw in the calf raises tomorrow after chest. This was my first time doing RDL's instead of SLDL, I think I liked them better. Will do again next week and check on form to make sure I'm doing them right. Will weigh in tomorrow.

UMTerp29
02-20-2006, 08:28 PM
2/20/06

Sleep: 9 hrs

Workout: Chest and Tri's
BB BP: 45x12 45x8 95x4 105x2 120x6 120x6 125x4
Incline DB BP: 50x6 50x5
Dips: BWx8 BWx8 BWx8
Skulls: 55x6 55x6
Cable Pushdown: 55x8 55x8
Seated Calf Raise (4 sec pause at top and bottom): 50x8 50x8

Weight: 172 lbs (+1 lb since last week)

Notes: Bench still coming along, hoping to be at a plate a side by the end of March. 50 lb db's are feeling heavy for the inclines, I'll keep working with them for a few more weeks. Threw in the seated calf raises to make up for yesterday.

offhegoes03
02-20-2006, 08:45 PM
workouts are looking good man.. don't worry, the bench will go up pretty quickly and it looks like you're already making some progress with it. All the other lifts are looking good as well

UMTerp29
02-21-2006, 08:30 PM
2/21/06

Sleep: 7 hrs

Workout: Back and Bi's
DL's: 95x8 135x4 155x2 175x2 185x4 190x4 190x4
Lat Pulldown: 120x6 120x6 120x6
Bent Over Rows: 90x8 90x8
Hyperextension: +25x8 +25x8
EZ bar Curl: 65x6 65x6

Diet: 4040 cals, 137 fat, 452 carbs, 260 protein

Notes: DL's felt good, I'll start my working sets at 190 lbs next week. Decided to do lat pulldowns today instead of pullups for a change of pace.

offhegoes: Thanks for the encouragement. I've been making some decent progress with bench, either adding reps or weight.

UMTerp29
02-23-2006, 08:09 PM
2/23/06

Sleep: 6.5 hrs

Workout: Shoulders
Standing Military Press: 45x12 45x8 65x4 85x6 85x6 85x5
Arnold Press: 35x6 35x6
Lateral raise: 15x8 15x8
BB Front Raise: 20x10 30x8
BB Shrug: 95x10 95x10

Diet: 4045 cals, 149 fat, 426 carbs, 264 protein

Notes: I'll keep working with 85 lbs for the military press for another week or two before I try to go to 90 lbs. Arnies felt a little easier tonight, but I still don't think I can jump 40 lb db's for another few weeks. Didn't feel like doing abs tonight. Diet has been fine.

McIrish
02-23-2006, 08:29 PM
Hey Terp, the workouts are looking really good - glad to see you got those calories up there, 4000 ought to be plenty for you for now. Take a picture every 2 weeks or once a month to make sure you're at where you want to be, and then you can scale back the cals from there if it's too much (or up it, ideally, if it's not enough yet). Keep at it!!

UMTerp29
02-24-2006, 07:30 PM
McIrish: Thanks for checking in, appreciate the feedback. I'm going between 4000 and 4100 right now and that seems to be a good number. I'm going to weigh in tomorrow morning to see how I'm gaining for the week. I've been meaning to take some more recent comparison picks, just haven't got around to it.

UMTerp29
02-25-2006, 07:36 PM
2/25/06

Sleep: 10 hrs

Workout: Legs
Squats: 45x10 95x6 135x4 160x2 175x4 180x4 180x4
RDL: 115x8 115x8 115x8
Walking Lunges: 25x8 25x8
Lying Leg Curl: 120x8 120x8
Seated Calf Raise (4 sec pause at top and bottom): 55x8 55x8

Diet: 3200 cals, 129 fat, 341 carbs, 187 protein (still have more to eat today, I'll be over 4K before bed)

Weight: 173.5 lbs (+1.5 lbs)

Notes: Added a set of 180 lbs to squats this week. Next week I'll start my working sets at 180lbs and maybe move to 185 lbs for my last set. I'm still trying to get the hang of RDL form. I'm pretty much just sticking my ass out and bending until the weight is about at knee level. Feels like I am getting a good stretch in my hamstrings this way.

UMTerp29
02-26-2006, 06:05 PM
2/26/06

Sleep: 9 hrs

Workout: Chest and Tri's
BB BP: 45x12 45x8 95x4 115x2 120x5 125x4 125x4
Incline DB BP: 50x5 50x5
Dips: BWx8 BWx8 BWx8
Skulls: 55x6 55x6
Cable Pushdown: 55x8 55x8

Notes: Nothing really noteworthy, I'll try to start my working sets at 125 lbs next week.

UMTerp29
03-01-2006, 08:54 PM
3/1/06

Sleep: 7 hrs

Workout: Back and Bi's
Lat Pulldown: 90x12 120x6 120x6 120x6
DL's: 95x8 135x4 155x2 175x2 190x4 190x4 195x4
Bent Over Rows: 90x8 90x8
Hyperextension: +25x8 +25x8
Hammer Curls: 30x6 30x6

Diet: 4020 cals, 130 fat, 467 carbs, 253 protein

Notes: I had a midterm in my grad class on Monday night, so my routine got thrown off a bit this week. Ended up studying late Sunday night, had the exam Monday night, and was exhausted Tuesday night from lack of sleep. Turns out studying didn't really help because I got my ass kicked by the exam anyway.

Anyway, 195 lbs felt pretty heavy, I'll probably do 190, 190, 195 again next week. I've also decided to do lat pulldowns for a few weeks and see if my pullups improve as a result.

offhegoes03
03-01-2006, 09:02 PM
good looking workouts. 40240 cals? damn man, i struggle to get 4000 some days.. haha I know what you meant. Keep up the progress. what are you going to grad school for?

UMTerp29
03-01-2006, 09:10 PM
Nice catch on the cals, that'd be one hell of a bulk.

I'm going to grad school for mechanical engineering.

UMTerp29
03-02-2006, 08:08 PM
3/2/06

Sleep: 6.5 hrs

Workout: Shoulders and Abs
Standing Military Press: 45x12 65x6 85x6 85x6 85x6
Arnold Press: 35x6 35x6
Lateral raise: 15x10 15x10
BB Front Raise: 30x6 30x6
BB Shrug: 95x10 100x10 100x10
Cable Crunch: 120x12 120x12

Diet: Didn't fitday today, but I ate essentially the same thing as yesterday, so approx 4000 cals.

Notes: I'll try to add a set of 90 lbs next week my military press. I can also go to 20lb DB's for the side lateral raises. Everything else was fine.

UMTerp29
03-04-2006, 11:16 PM
3/4/06

Sleep: 10 hrs

Workout: Legs
Squats: 45x12 95x8 135x4 165x2 180x4 180x4 185x6
RDL: 115x8 120x8 120x8
Walking Lunges: 25x8 25x8
Lying Leg Curl: 120x8 120x8
45 Degree Calf Press: 220x10 220x10 220x10

Diet: 4040 cals, 137 fat, 452 carbs, 260 protein

Weight: 175 lbs (+1.5 lbs)

Notes: I added a set of 185 lbs to my squats and after the 4th rep, they felt good, so I banged out 2 more reps with relative ease. I can move to 185 lbs for all of my working sets next week and depending on how things go, add a set of 190 lbs. Form on my RDL's is getting better, I feel a nice stretch in my hammies.

Weight has been moving up steadily, but I'm contemplating stopping my bulk early. I feel like I've gained fat a little too fast and am currently at about 16-17% bf, a little higher than I'd like. I'm going to drop my cals back to maintenance for 2-3 weeks while I decide what to do. I'm thinking about cutting back to 162-163 at 12% and then starting another bulk. If my math is right, that would mean I have to drop about 10 lbs of fat and 2-3 lbs lbm. Since I've been skinny all my life, I've never had to cut. I have to do some research into cutting strategies and decide what is best for me.

UMTerp29
03-05-2006, 07:43 PM
3/5/06

Sleep: 8.5 hrs

Workout: Chest and Tri's
BB BP: 45x12 45x8 95x6 115x4 125x5 125x5 130x4
Incline DB BP: 50x6 50x5
Dips: BWx8 BWx8 BWx8
Skulls: 60x6 60x6
Cable Pushdown: 55x8 55x8
OH DB Ext: 40x8

Diet: 3650 cals, 130 fat, 375 carb, 240 pro

Notes: Added 5 lbs to bench, but I seemed to be stopping a little short of touching my chest with 130 lbs. I'll probably do the same weight scheme next week and work on going a little lower with the last set.

I'm not quite sure what my maintenance cals are, I'm going with 3650 which is about 500 less than I was eating. We'll see what happens.

UMTerp29
03-07-2006, 08:53 PM
3/7/06

Sleep: 7.75 hrs

Workout: Back and Bi's
Lat Pulldown: 90x12 100x6 120x6 120x6 120x6
DL's: 95x8 135x4 165x2 190x4 190x4 195x4
Hyperextension: +25x8 +25x8
Bent Over Rows: 90x8 90x8
EZ Bar Curls: 65x6 65x6

Diet: 3600 cals, 125 fat, 380 carbs, 230 protein

Notes: Stayed with the same weights as last week for DL's. 195 lbs didn't feel quite as heavy tonight, next week I can use this weight for the last 2 sets. I'm going to do lat pulldowns for one more week and then switch back to pullups.

UMTerp29
03-09-2006, 09:01 PM
3/9/06

Sleep: 5.5 hrs

Workout: Shoulders and Abs
Standing Military Press: 45x12 65x6 85x6 85x6 90x4
Arnold Press: 30x8 30x8
Lateral raise: 20x8 20x8
BB Shrug: 100x10 100x10 100x10
BB Front Raise: 30x8 30x8
Decline Crunch: 10, 10

Diet: 3332, 127 fat, 343 carbs, 214 protein

Notes: Missed my midmorning meal today so I'm a little shorter on the cals today then I'd like to be. I should weigh in tomorrow and see if I am maintaining @ about 3600 like I think I should be.

Sleep sucked last night, so I'm a little surprised the workout went as well as it did. I was actually quite energetic tonight at the gym. Bumped up my last set of military presses to 90 and got out 4 good reps. It felt pretty heavy though. Nothing else really noteworthy.

UMTerp29
03-11-2006, 10:48 PM
3/11/06

Sleep: 9.5 hrs

Workout: Legs
Squats: 45x10 95x6 135x2 165x2 185x4 185x4 185x4
RDL: 120x8 120x8 120x8
Seated Calf Raise: 55x8 55x8 55x8

Diet: 3613 cals, 125 fat, 405 carbs, 239 protein

Weight: 174.5

Notes: Didn't have much time in the gym today before it closed, so I did what I could. Got 185 lbs for all my working sets this week. I think I can move to 190 lbs on my last set next week.

I maintained pretty well on 3600 cals, so that's fine. I'll maintain for another week and then decide what I am going to do.

UMTerp29
03-12-2006, 07:53 PM
3/12/06

Sleep: 7.5 hrs

Workout: Chest and Tri's
BB BP: 45x12 95x6 115x6 125x4 125x4 125x4
Dips: BWx8 BWx8 BWx8
DB Flies: 20x8 25x8 25x8
Skulls/CGBP superset: 60x8/8 60x6/6
Cable Pushdown: 55x8 55x8

Diet: 3554 cals, 139 fat, 363 carb, 226 pro

Notes: Feeling a little lethargic today, just an ok workout. I like the skulls/CGBP superset, really worked my tri's hard.

UMTerp29
03-14-2006, 08:18 PM
3/14/06

Sleep: 6 hrs

Workout: Back and Bi's
Lat Pulldown: 90x12 100x6 120x6 120x6 130x6
DL's: 95x8 135x4 165x2 190x4 195x4 200x4
Hyperextension: +25x8 +25x8
Bent Over Rows: 90x8 90x8
EZ Bar Curls: 65x6 70x4
Hammer Curls: 30x6

Diet: 3400 cals, 129 fat, 343 carbs, 226 protein

Notes: I wasn't planning on moving up to 200 lbs tonight on my DL, but the 195 lb set felt good. I moved to 200 on the last set and it went up pretty easy. I feel like I could have gone up to 205x4. I'm making good progress on my deads I think. Looking forward to next week already. Threw in an extra set of bicep work today, just kind of felt like it.

offhegoes03
03-14-2006, 08:31 PM
good bicep/back workout. Have you ever thought about adding in some pullups? Widegrip pullups plus some lat pulldowns really destroy your lats. Just a thought. Keep up the good work.

UMTerp29
03-14-2006, 08:37 PM
Thanks for checking in.

My back workout usually consists of some combo of chins/pullups (they're back a page or two), but I decided to switch to pulldowns for a few weeks. I was struggling to improve my pullups and thought maybe switching up would help. I've been doing pulldowns for three weeks now instead of pullups, so I may go back to pullups next week.

UMTerp29
03-20-2006, 06:40 AM
Well, I ended getting sick in the middle of the week last week and took an unexpected break. I'm almost back to 100% and plan on getting back on it tommorrow.

Between being sick and a piss poor diet the past few days, I'm now weighing in at about 171.5 lbs. I'm going to go forward with my cut anyway since I'm still hanging around 17% bf. During my break, I decided I am going to try carb cycling for my first ever cut. I messed around with some macros and came up with a plan I think is reasonable.

Workout days (4 days lifting and 1 day HIIT):
Protein: 250 g
Carbs: 240 g
Fat: 150 g
Total: 3310 cals

Non-Workout days:
Protein: 240 g
Carbs: 155 g
Fat: 135 g
Total: 2795 cals

This comes out to an average of 3160 cals, about a 12% reduction from my current maintenance (3600). I like to cut until I get to about 12% bf before I resume bulking, but that is subject to change if I get to the point were I feel too small/weak again.

UMTerp29
03-21-2006, 08:36 PM
3/21/06

Sleep: 6.5 hrs

Workout: Shoulders
Standing Military Press: 45x12 65x8 75x2 85x6 90x6 90x4
Arnold Press: 30x8 30x8
Lateral raise: 20x8 20x8
BB Shrug: 100x10 100x10 100x10
DB Front Raise: 15x8

Diet: 3245, 145 fat, 235 carbs, 250 protein

Notes: I just picked up in my routine where I left off before my mini break, so tonight was shoulders. Added a set of 90x6 to my military presses. Hoping to get 90x4x3 next week.

UMTerp29
03-23-2006, 09:07 PM
3/23/06

Sleep: 7 hrs

Workout: Legs
Squats: 45x10 95x6 135x2 165x2 185x4 185x4 185x4
Lying Leg Curl: 120x8 120x8
Walking Lunges: 30x6 30x6
Seated Calf Raise: 60x8 60x8 60x8
RDL: 110x8 110x8 120x8

Diet: 3310, 148 fat, 245 carbs, 240 protein

Notes: Forgot to do RDL's until the end, my legs were fried by then, so I dropped the weight some. Overall, a pretty good workout.

UMTerp29
03-26-2006, 08:10 PM
3/26/06

Sleep: 9 hrs

Workout: Chest and Tri's
DB BP: 30x12 30x8 40x6 50x3 55x5 55x5 60x4
Dips: +5x8 +10x6 +10x6
DB Flies: 25x10 30x8 30x8
Skulls/CGBP superset: 60x6/6 60x4/4

Diet: 3314 cals, 139 fat, 283 carb, 246 pro

Notes: Finally added weights to my dips and they felt pretty good. I decided I'm going to do some db benches for a few weeks before switching back to bb. My tri's were exhausted after the dips and skulls, so I skipped doing pushdown's today.

UMTerp29
03-28-2006, 08:25 PM
3/28/06

Sleep: 6.75 hrs

Workout: Back and Bi's
Pullups: bwx5 bwx4 bwx4 bwx2
DL's: 95x8 135x6 165x3 185x2 195x4 200x4 205x4
Hyperextension: +25x8 +25x8
Bent Over Rows: 90x8 90x8
EZ Bar Curls: 65x6 65x6

Diet: 3225 cals, 129 fat, 265 carbs, 245 protein

Notes: Went back to pullups today after a few weeks doing pulldowns. The first set of 5 felt much stronger then before, no swinging, locked out at bottom. The other sets were a little tougher, but I feel like I made progress with these. Moved to a set of 205 lbs for my deads. I had to stop and regrip after two reps, looks like it's time to go to a mixed grip.

UMTerp29
03-30-2006, 08:21 PM
3/30/06

Sleep: 7 hrs

Workout: Shoulders and Abs
Standing Military Press: 45x12 65x8 75x4 90x6 90x6 95x3
Arnold Press: 35x5 35x5
Lateral raise: 20x8 20x8
BB Front Raise: 30x8 30x8
BB Shrug: 105x10 105x10
Decline Crunch: +10x12, +10x12

Diet: Didn't fitday today

Notes: Planned on doing 90x4 for 3 sets tonight, but I got 6 reps on the first 2 sets. Decided to try 95 lbs for the last set, it was a struggle to get 3 reps. Everything else was fine.