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elzz
03-02-2006, 03:05 PM
Decided to make a record of my workouts, so i can see where i've gained, and so that you guys can tell me what to work on.

i started working out seriously about 2 months ago. I weighed 135lbs when i started out. Im now hovering around 145lbs. Something is working.


I'll be logging every workout along with my current weight, and supplements im taking. All advice and comments are welcome! im new to bodybuilding, so i'd really appreciate all the help i can get.

Here's where i am right now

http://www.wannabebigforums.com/attachment.php?attachmentid=19860&stc=1&d=1141336609

I'm 21 years old, 5'11, 143lbs. I take 20g protien shake after i work out. Everyday i take centrum performance for vitamins, and "greens plus" for energy and wellbeing, aswell as Spirulina for energy. I also eat flax seed oil and hemp seed oil for fatty acids. On with the show.

MARCH 2, 2006

DB fly
30x10x5
Bent over rows
60x10x5
Military Press
60x5x5
DB squats (dumbbells at shoulders)
30sx8x3
DB squats (dumbbells at hips)
30sx8x3
DB shoulder press
30sx8x5

time between sets - between 30 and 60 seconds

elzz
03-03-2006, 08:48 AM
I decided to write down a routine so i can keep my workouts consistant. Tell me what ya think.

Day 1 Shoulders, chest, triceps
Day 2 Biceps, abs
Day 3 Back, legs
Day 4 Break

Shoulders, Chest, Triceps:
DB bench press
DB shoulder press
Arnold press
Military press
Lateral raises

Biceps, Abs:
DB curls
DB Hammer curls
Pullups
Chinups
Crunches
Elastic band twists

Back, Legs:
Bent over row
DB squats
Deadlift
Lat pulldown
1 arm bent over row

ddegroff
03-03-2006, 09:46 AM
Glad to see your gaining some good weight.
As far as your routine, you need some tweaks:
First your doing 4 shoulder lifts and one bench, should be the other way around.
Second you do pullups and chinups on your bicep day and on your back day you do lat pulldown, one arm row and BO row. These should be combined on one day or their own day. Don't do legs and back in the same day. Deads are ok on legs day if you can handle its.
Third legs day should be squat and SLDL's atleast. Check out my journal to see my split.

If you want to do that many lifts I would split it up into a 4day split.

Good luck, hope this gives you a better idea of what you should be doing.

Mik
03-03-2006, 09:50 AM
I decided to write down a routine so i can keep my workouts consistant. Tell me what ya think.

Day 1 Shoulders, chest, triceps
Day 2 Biceps, abs
Day 3 Back, legs
Day 4 Break

Shoulders, Chest, Triceps:
DB bench press
DB shoulder press
Arnold press
Military press
Lateral raises

Biceps, Abs:
DB curls
DB Hammer curls
Pullups
Chinups
Crunches
Elastic band twists

Back, Legs:
Bent over row
DB squats
Deadlift
Lat pulldown
1 arm bent over row

Welcome to journal land elzz. I would cut down on the shoulder exercises and add more chest ex's in there.

I'd keep legs to a day themselves, maybe combine back and bis. You've got too much direct bicep work. Your bis get worked doing back.

Not enough for legs.

Do you lift at a gym or home? Why just dumbells?

I'd take fish oil caps over hemp or flax oil. What's the rest of your diet look like?


EDIT: dd beat me to the punch!

Coke
03-03-2006, 10:09 AM
You could actually do any number of other splits all in consideration of how many days in the week you plan to train...what is being proposed by the other guys is similar to what you planned, which is actually a push-pull-leg type of split. I've done this in the past to good effect and will be resuming it very soon and looks like this:

push
chest-front and side delts-triceps

pull
back-traps-rear delts-biceps (& forearms - depending on how ambitious you are, lol)

legs
quads-hams-calves

Gaining close to 10lbs at the onset is great, it's gonna be nice to watch you add more mass - Good luck!!

elzz
03-03-2006, 01:55 PM
k here's the revised version.. tell me is it better now? I only work out in my basement, thats why everything is barbell and dumbbell. i cant do benchpresses with a barbell because i dont have the rack to put the bar on, i just have the bench. I do the benchpress with dumbbells.
I like the variety of shoulder press exercizes, i will just do less sets of shoulder exersizes, and more sets of bench presses. you'll see what i mean when i fill in the numbers when i work out tomorow.
I dont want to work out my legs much more than squats and Deadlifts.. they leave my thighs and butt burning n thats enough for me.
As for chinups and pullups working out my back... i can never feel it in my back.... my chinup bar is only a foot wide, so my grip is only a couple inches apart. This is probably why it doesnt work my back much.

Day 1 Shoulders, chest, triceps
Day 2 Biceps, back
Day 3 Abs, legs
Day 4 Break

Shoulders, Chest, Triceps:
DB bench press
DB shoulder press
Arnold press
Military press
Lateral raises

Biceps, Back:
DB curls
Pullups
Chinups
Bent over row
1 arm bent over row
Lat pulldown

Abs, Legs:
DB Squats
Deadlift
Calf raises
Elastic band twist
Crunches

Coke
03-04-2006, 08:16 AM
That revised plan looks good, especially for doing the home thing...I'm sure things will work out ok.

ddegroff
03-04-2006, 01:40 PM
lookin good man!

elzz
03-07-2006, 07:37 PM
ok i got over my brief tinnitus related depression.. started my workout routine.

DB bench press
30'sx15x5
Military press
60x5x2
Lateral raises
5'sx15x3
DB shoulder press
30'sx8x5
Arnold press
30'sx5x5
Pushups
20x2

Total time: Danzig thrall-demon sweat live cd.
I didnt feel my chest was worked enough. my shoulders and tri's got worked great tho. tomorow i bust my back and bi's.

ddegroff
03-07-2006, 11:31 PM
looks good man, if it were me I would do one less shoulder exercise and add another chest exercise.

elzz
03-08-2006, 11:21 AM
i like the variety of shoulder exercizes. I have a chronic shoulder injury where my shoulder dislocates, so all areas of my shoulders must be worked. Variety is good anyways.

Next time i'll just add in some dumbbell flys and some dumbell pullovers to further work the chest, cuz i find the benchpress wears out my tri's before my chest gets tired.

Thanks for the encouragement. cheers.

ddegroff
03-08-2006, 12:18 PM
good idea... i now get why you need that much shoulder work. Good idea on the flys or pullovers...

Focused70
03-08-2006, 02:10 PM
You're doing squats and deadlifts on leg day (which is immediately after back day)?

You might consider doing deadlifts on back day (or on its own day).

elzz
03-08-2006, 05:26 PM
OK todays workout was biceps and back.
My biceps were dead by the time i was done.

Note *I alternated pullups and chinups between sets. Everything else was done in the order it appears. Grip for these was about 4 inches apart.

Pullups
8,6,4,2
Chinups
8,6,4,2
Bent over row (wide grip)
60x5x6
Lat pulldowns
all platesx5x5
1 arm bent over row
30x10x5
DB curls
30'sx5x3

next time i'll do the Bent over row first, while my biceps are still fresh.
question: when i do lat pulldowns, i am using a machine. i sit down and pull the bar down behind my neck. my grip is a little wider than shoulder width. I can feel all the stuff in my back squeezing together. Is this proper technique? I can feel it alot in my neck and upper back when i do it.

elzz
03-08-2006, 08:06 PM
EDIT... i have not been doing pullups. i looked it up. i guess i've been doing chinups and underhanded chinups.

elzz
03-09-2006, 04:50 PM
my legs are wobbly. This was a pretty good workout.

DB squats (alternate each set between dumbells on shoulders and dumbells at waist)
30'sx8x6
Elastic band twists
10x5 on left side, 10x5 on right side
DB calf raises
30'sx10x4
Crunches
20,12,8,20,20
Deadlifts (wide grip)
60x8x5

20g protein powder

I'm really enjoying this workout routine. I feel sore spots on my back and in my legs that i never was working before. I'm gonna stick with this workout for a while and keep raising the numbers.

Coke
03-10-2006, 04:34 AM
That is the way to do it man, stick with the program and raise up...nice session.

midee1
03-10-2006, 05:06 AM
when i do lat pulldowns, i am using a machine. i sit down and pull the bar down behind my neck. my grip is a little wider than shoulder width. I can feel all the stuff in my back squeezing together. Is this proper technique? I can feel it alot in my neck and upper back when i do it.

If I were you and I had shoulder problems I would get away from doing lat pulls that way. Just set down, lean back just a bit and pull directly toward you chest. Tends to hit the lats a bit better and is easier on your shoulders.

ddegroff
03-10-2006, 08:37 AM
^^^ exactly what I was thinking

workouts look good, keep it up!

elzz
03-10-2006, 03:13 PM
My legs were really sore from yesterdays workout.

weight: 143lbs

DB bench press
30'sx15x5
Pullovers
30x10x2
DB flys
30'sx10x4
Military press
60x6x3
Lateral raises
5'sx15x3
DB shoulder press
30'sx8, maxed out on 3rd set
Arnold press
30'sx8, maxed out on 3rd set
Pushups
20x3

2 beers and 20g protein powder post workout.

my arms were done by the end.. i wanted to do some more pushups but i really couldnt go any further. maaaxed out.

elzz
03-13-2006, 05:20 PM
March 11
Biceps, back
This workout sucked, i was really tired. i just did a random number of reps and sets of each exercize until i couldnt do any more.

March 12
BREAK. well needed break. my legs were still a little sore, and alot of my other muscles were sore, including my lower back. Didnt wanna overdo it.

weight: 143lbs

Here's some pictures i took on the 11th after my workout.
http://www.wannabebigforums.com/attachment.php?attachmentid=20056&stc=1&d=1142295585

ddegroff
03-13-2006, 05:37 PM
atleast you went and worked out, most would have sat on the couch and complained about being sore.

Coke
03-14-2006, 05:34 AM
Nice shot dude, you are on the mark simply by staying on track.

elzz
03-14-2006, 05:01 PM
thanks cocoa. i notice the improvement and its only been a week.

TODAYS workout:
DB squats (alternate each set between dumbells on shoulders and dumbells at waist)
30'sx8x6
Elastic band twists
10x5 on left side, 10x5 on right side
DB calf raises
30'sx10x4
Crunches
20x4
SLDL's (wide grip)
60x10x5

and then..
DB squats
30'sx8x2
Elastic band twists
10 on each side
DB calf raises
30'sx10
Crunches
20
SLDL's (wide grip)
60x10

It was a good workout today. I was sweating by the end, which is a good sign. I felt i still had some energy in me, so i did another set of each exercize to finish things off. I think i'll do this every workout, it was a nice way to finish.
I have a bruise on my tailbone. I think its from the crunches. gotta do somethin about that.. maybe a pillow under my ass next time?

Coke
03-15-2006, 05:49 AM
Awesome training man...even went back for seconds, lol.

elzz
03-16-2006, 09:48 PM
March 15: Hung over like death

March 16
Triceps and shoulders
good workout. The wide pushups at the end really pumped up my chest.

Arnold press
30'sx8x3
DB flys
30'sx8x5
Lat raises
5'sx15x3
Military press
60x6x3
DB bench press
30'sx15x3
Wide pushups
20,15,15,15

20g protien powder
weight: 143 and not budging :(

ddegroff
03-16-2006, 11:37 PM
You're my hero, i never workout hungover!

not gaining weight... eat more...

elzz
03-18-2006, 03:06 PM
this was a good workout. My numbers are slowly but surely increasing.
I'm still breaking a sweat by the end, so thats good right? My weight isnt increasing, but people i know say my body doesnt look the same as it used to. makes the work worth it.

Biceps and back
Chinups
8,8,6,6
Lat pulldowns
10x5
Bent over rows
60x10x5
DB curls
30'sx5x5
1 arm BOR
30x10x5

20g protien powder

Coke
03-19-2006, 11:22 AM
Keep up the good work, you'll get plenty of compliments by summer if you stay on track this way.

elzz
03-19-2006, 03:17 PM
March 18: brisk bike ride, thers snow on the ground still and my hands got cold so i came home. roughly 20 minutes.

elzz
03-20-2006, 03:47 AM
March 19, 2006

Still weighing between 139-144. I eat and i eat and i eat. My parents get mad cuz i eat all the food.

Todays workout was half assed, cuz my lower back was sore.
I read about HIT and wanted to try it out. It's 4 seconds of lowering the weight, then pause for 1 second, then 2 seconds of raising the weight. It was hard to time it out and keep track of sets and reps at the same time... so i didnt. I just did DB squats, SLDLs and Deadlifts until my legs were wobbly. I think i'll stick to volume training for now.. its easier to count.

I'm still using 30lb dumbbells and the 60lb barbell. im thinking of upping the weight to 40lb dumbbells and 80lb barbell for all my exercizes. Tommorow is tricep shoulder day, i guess i'll find out the new benchmark of reps/sets for the new weight. It's time to move up, ive been using the 30's fer a while now, and 40's sounds way more impressive. to me atleast... thats it for now. time to eat some more food.

elzz
03-20-2006, 09:04 PM
MARCH 20, 2006

raised the weights... im liking it. I went a little cautious on the number of reps and sets cuz i didnt wanna get hurt. But atleast i got a benchmark to work up from now.

today was tricep shoulder day.

DB shoulder press
40'sx5x3
DB bench press
40'sx4x6
Military press
70x4x4
Lat raises
5'sx15x3
bench press on machine
20x3
wide pushups
20,15,15,20

20g protien powder

Coke
03-21-2006, 06:07 AM
Being somewhat of a hard gainer is actually good, your gains will be solid!! - creeping up with the numbers = nice.

elzz
03-21-2006, 07:21 PM
ya, even though i eat alot more than i used to, i havent gained any fat that i can tell.. its only been muscle. It doesnt show up on the scale, but i can definately see it in my arms and back. I'll have to get some decent pose pics up to compare from when i startd.

elzz
03-21-2006, 10:53 PM
March 21, 2006

Chinups
8,8,6,6
wide grip Bent over rows
70x10x4
Lat pulldowns
10x5
1 arm BOR's
40x8x5
Curls
40'sx1x6
Narrow grip BOR's
70x10x4
Lat pulldowns
10x3

20g protein powder

got some new pics.

McIrish
03-21-2006, 10:59 PM
The pics are looking good, and it seems you have a good base to EAT EAT EAT. I read it once on this site and it's never left my brain... "eat like a grizzly bear with a tape worm." If that image doesn't make you want to pile down some more chicken, I don't know WHAT will. Keep up the great gains!

McIrish
03-21-2006, 11:00 PM
Oh, one more thing... the push-ups are superfluous, imo. You can likely replace them with negligible effect on your workouts.

Coke
03-22-2006, 05:51 AM
Look very hard & vascular in those shots with no bodyfat...more gains will come, doing good so far man...nice session.

elzz
03-23-2006, 09:25 AM
March 23, 2006

DB squats
40'sx6x3
Calf raises
35'sx10x4
Deadlifts
70x6x4
SLDLs
70x7x4
Elasticband twist
10x5 each side
Sumo deadlifts
70x5x3

20g protien

was a pretty good workout. sweating at the end as usual. This is supposed to be the leg and abs day, but i find my lower back and spinal erectors are getting quite a workout aswell cuz of all the deadlifts. My glutes havent been gettin enough workout i dont think tho :scratch: any ideas?

Coke
03-23-2006, 09:50 AM
Lifters put regular deads with back for the most part. I think your glutes will get hit more once you hit a gym and begin doing some form of squats besides the db...not doing bad especially since you mainly train at home.

elzz
03-23-2006, 10:01 AM
mainly at home? nah.. i ONLY work out at home.. no plans of joining a gym either. I like being able to go downstairs whenever i want and work out. maybe im just stubborn.

Anyways, when i first started doing the DB squats, my glutes were getting fried, and would be sore for like 2 days after. I really liked it, but it doesnt happen anymore. I dont think i was doing anything differently, maybe my glutes just got used to the squats :confused: or maybe my form is bad? i dunno

Coke
03-23-2006, 10:09 AM
You might want to try doing some lunges regularly and get your form down, that would serve you better. There is only so far you can go with holding a db in your hand and squatting. In other words, the better you become the more you will outgrown the home thing - it's inevitable, though there are a couple of guys here who can pull it off.

elzz
03-23-2006, 10:52 AM
im like.... so far away from outgrowing the home thing at this point..

I've got a long way to go. I'm only benching 80lbs at the moment. My short term goal is to bench 120lb by 4 months from now, and squat the same. So i'll increase everything 10lbs each month. should be doable dont you think?

Neways.. i just tried doin a couple lunges... i think i'll pass, i jus dont like em. Squats are fun tho.

thanks for the suggestion and for following my journal. The support is great motivation.

elzz
03-25-2006, 09:53 AM
March 24

I think i did too much, cuz my bad shoulder was sore at the end in that bad non-muscle way. atleast it didnt pop out tho :)
On a good note, i saw the scale at 147lbs today, thats the highest i've ever seen the scale go! Although its probably just alot of water weight.. but its in the right direction atleast.

DB shoulder press
40'sx6x3
DB bench press
40'sx6x6
Military press
70x3,2,3,3
Lateral raises
5'sx15x3
DB bench press
35'sx12,10,10
SUPPER BREAK 45 minutes (my mom made me stop and eat)
DB shoulder press
35'sx10,8,6
Machine press
20,20,18
1 minute all out on punching bag
DB bench press
35'sx8,6,4

Coke
03-26-2006, 11:14 AM
Lunges are indeed a very tough movement to get started with. You're moving in the right direction for sure with some weight gains...this is a good thing and I am very happy for you man. Nice way of cycling the push day.

elzz
03-26-2006, 12:22 PM
thanks cocoa.

March 26, 2006

Bent over rows
70x10x5
Chinups
8,8,6,6
Lat pulldowns
10x5
1 arm bor's
40x10x2
35x10x3
Curls
40'sx2x4
Narrow grip Bor's
70x10x4

20g protein

Still hovering around 145lbs, but im feelin strong. I had an arm wrestle with a friend on the weekend and i demolished him. He was pretty surprised how much stronger i am now. feels good.

Coke
03-27-2006, 04:36 AM
No doubt you're getting stronger, dude won't even be able to hang at all soon, lol - good back & bicep day.

elzz
03-27-2006, 05:24 PM
March 27

Deadlifts
70x8x4
DB squats
40'sx8x3
SLDL's
70x8x4
Calf raises
40'sx10x4
Crunches
20,20,20
Sumo deadlifts
70x6x3

elzz
03-29-2006, 11:41 AM
March 29

DB shoulder press
40'sx6x3
DB bench press
40'sx8x6
Military press
70x3,2,3,3
Lat raises
5'sx15x3
DB bench press
35'sx12x3
DB shoulder press
35'sx8x3
Machine press
16x3

my weight is slowly goin up. now averaging between 144-148. The bench press is getting easier to do at 40lbs. i started at 4 reps and now im up to 8. my military press isnt improving much tho. its cuz of my bad shoulder. it tends to kind of tweak out half way thru the press. It'll probably improve over time, just take a bit longer than it should.

elzz
04-02-2006, 03:49 PM
April 1 2006

Bent over rows
70x10x5
chinups
8,8,6,6
lat pulldowns
12x5
1 arm bent over rows
40x10x5
gorilla pulls (made this move up, it might have a real name)
35'sx8x2
curls
40'sx1
35'sx4x3
narrow grip bor's
70x8x3

I considered starting to take creatine.. but decided against it. any thoughts about that?

elzz
04-05-2006, 12:15 AM
April 4 2006

my weight is going down.. back around 143 again. :( im trying to eat as much as i can but it isnt really doing much. I'm finding it really hard to reach 3000 cals a day without going to a fastfood place.

DB squats
40'sx8x6
SLDL's
70x12x2
Calf raises
40'sx10x4
Crunches
20x3
Sumo deadlifts
70x8x3
Elastic twists
10x5 each side
DB squats
40'sx10x2

Coke
04-05-2006, 06:50 AM
It's not easy at all but some supplements do their bit to help out, try some cytogainer plus whey protein - I'm sure there might be a product that can assist you bro...meanwhile, keep the workouts going - they are number one as I like to say. Doing great!!

elzz
04-06-2006, 01:03 AM
My favorite day.. triceps and chest

DB shoulderpress
40'sx6x3
DB bench
35'sx10 warmup
40'sx8x6
Lat raises
5'sx15x4
DB shoulderpress
35'sx6,8,8,8
Wide pushups
20,15,15,10

My weight is up a little, back to 145 again. trying to eat and eat and eat.. might try that cytogainer stuff. gonna go over to GNC and see what stuff they have.

I wanna hit my shoulders and triceps harder and speed things up.. So i think i'll be doing bench presses and shoulder presses every other day, wether i work out otherwise that day or not. Might do this with my abs too. But jus with the shoulders and tri's for now.

elzz
04-12-2006, 01:45 AM
After a long break...

April 11

DB bench
35'sx10 warm up
40'sx10x5
DB shoulderpress
40'sx6,4,4,4
Chinups
8,8,6,6
Arnold press
35'sx8,10,6,6
DB Curls
40'sx4,4,3

I took about a week off from working out, I got a new job and have been really tired. Working afternoon shift sucks balls. BIG HAIRY BALLS!!

So the workout routine is gonna change. Gonna work ARMS on day 1, Legs back and abs on day 2, and rest on day 3.

Day 1
Bench press
shoulder press
Chinups
Arnolds
Curls
Pushups

Day 2
Squats
SLDL
Elastic twist
Deadlift
1 arm bent over row
Lat pulldown

Day 3
RESSSSTTTTTT

We'll see how it works.

elzz
04-13-2006, 01:10 AM
april 12

DB Squats
40'sx10x6
SLDLs
70x8x5
E. twists
10x5 each side
Deadlifts
70x10x2
1arm bor's
40x10x3
Lat pulls
12x5
DB bench
40'sx10
Tilts grab dumbell in 1 hand and tilt to the side contracting abs
40x10 each side

elzz
04-15-2006, 02:23 AM
april 14 2006

DB bench press
35'sx10 warmup
40'sx12x5
DB shoulderpress
40'sx5x4
chinups
8,8,6,6
Arnold press
35'sx7x4
DB curls
40'sx4,3,2,1
wide pushups
20,15,10

good workout today, felt good.

elzz
04-19-2006, 12:43 AM
really sucks i havent been workin out enough at allll lately. work sucks! so much to do in the spring not enough spare time. I am liking the new routine tho. my back was lookin sweet after todays workout. my lower back muscles stand out, same with the muscles on my shoulderblades and behind my shoulders. really putting on muscle where i used to have none at all. i like that part.. just wish i could be workin out more and speed things up even more.

April 18
Squats
40'sx10x6
SLDLs
70x8x5
E.twists
10x5 each side
Deadlifts
70x10x2
1 arm bor's
40x10x3

elzz
04-21-2006, 01:19 AM
april 20

DB bench press
35's x 20 warmup
40's x 12 x 5
DB shoulderpress
40's x 5
Chinups
8,8,6,6
Arnold press
35's x 6 x 4 (ouch)
Curls
40'sx4,2
wide pushups
20,14

dislocated my shoulder on the weekend doin somethin stupid when i was drunk, not even sure what happend. it goes back in on its own now cuz of the muscle i've built up around it... but its still sore for a couple days afterwards. I thought i'd be alright to start workin out again.

i was doing arnold presses and on the last rep i heard a tearing sound n quickly put the weight down.. it was my dang bad shoulder tryin to pop out. i finished the workout anyways.. my shoulder is sore again now. next workout i'll take it a little lighter until things get back to normal. The benchpresses felt fine, but the shoulder press and arnold presses were weak weak weak.

elzz
05-22-2006, 12:28 AM
havent posted in a long time. I've still been working out, just not as much at home. There is a small gym where i work and i work out on my breaks. I dont really count my reps n sets anymore but i guess i should start doin it again and journalling again so i can see if i've improved at all. Theres a benchpress machine at the gym n i can do 2 reps of 120lbs now.

I havent done any bent over rows, squats, or deads in a long time either.. my back n legs are probably weaker now then they wer before, but i think my arms are stronger. I'll have to repeat the workouts i was doin before n see if i've gotten weaker or improved.

My weight is still stuck at 143. some days im 140 some days im 145 but i never seem to be able to get any weight on to stay. its kinda frustrating. ohwell i jus gotta keep on lifting more weight.

elzz
05-30-2006, 11:41 PM
well today i was able to bench 130lbs. 1 rep. woohoo.
Aslo been doing some bent over rows n some deads lately. nothing much but im getting back into it. doing crunches regularely aswell.

my weight is still not budging from 143. im eating 20g of whey protien in the morning and 20g of whey protien when i get home from work. I eat a big meal at lunchtime at work, and a big meal when i get home from work. i snack throughout the day at work on granola bars chips n crackers. not sure what my daily calorie intake is but im guessing its around 2500 a day. i dont see the point in eating a bowl of icecream er a chocolate bar er something like that for the calories, cuz its jus empty calories really.. n i want lean mass! guess i gotta just... keep on lifting more.

seeya later!

elzz
07-15-2006, 06:24 AM
well i went out and bought a good bench press a couple weeks ago. I can now bench 3 reps of 150, im scared to test what my 1 rep max is cuz i dont have a spotter. The job i was working messed up my workout routine and i havent really kept track of any of my progress except for the bench press. It's gotten way stronger, but i think my other muscle groups have gotten weaker. Well im happily unemployed again and its time to get back into the routine.. STARTING TODAY!!

Current weight is still 143 lbs. its been like 4 or 5 months now since my weight has changed. ohwell.

I switched from whey protien to soy protien.. maybe the different amino profile will trigger some new growth. switch things up for a bit. The soy stuff tastes 100% worse than the other stuff tho, and doesnt mix as well either. very chalky taste.

ANYWAYS ON WITH THE WORKOUT
july 15 2006
ARMS and CHEST
Bench press - 105x8,6,6 (bar weighs 17 pounds.. so total 122lbs)
DB shoulderpress - 35'sx6x4
Chins - 8,8,6,6
Arnolds - 35'sx6x4
DB curls - 35'sx8,6,6
DB bench - 40'sx12x3

Stumprrp
07-15-2006, 06:38 AM
Elzz, keep lifting hard, the reason you arent growing is simply because your not eating enough at all, aim for 1.5g of protien per bodyweight, and get your calories up there. good work.

Goodwinm
07-15-2006, 07:13 AM
good stuff man. And welcome to the WBB world! You'll get some great support all the way through your time here man.

Especially from CoCoa and Stump there. Theyr'e in everyones journal!

elzz
07-15-2006, 07:16 AM
lol why are you welcoming me? you've been here just as long as i have.... glad to have you in my journal tho! It's great to have the support.

Goodwinm
07-15-2006, 07:56 AM
lol why are you welcoming me? you've been here just as long as i have.... glad to have you in my journal tho! It's great to have the support.
lol soz man. Welcome for back then :p