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Powdered_Power
10-28-2006, 02:39 PM
Almost 300 posts and for some reason I feel this one will be the most important I ever posted on this forum. It will keep me motivated after dabbling around with weights and a crappy diet for the past 4-5 months. Its a long and hard road to knowing all you need to know to get those maximum gains, but with my current diet and split I believe Im definately on the right track.

SPLIT:

First things first, Ive gone out and bought my first set of free weights to use at home (Cheers to Anthony for opening my eyes on the importance of that) and Im going to stick to WBB1 albeit after playing around with the amount of reps and sets on each excercise. This will be my first 8 weeks and I will re-evaluate the situation from there on.

MENU:

Certain macros still need to be clarified.

morning
- 4 weetabix + shake = 750cal/51.5 gr protein
- 2 bananas + 1 hardboiled egg = 275cal/? gr protein
afternoon
- 3/4 sandwichrolls (wholewheat) with (egg, tuna,tomatoes,turkey,mayo) 400-500cal/? gr protein
- 2 bananas + 1 hard boiled egg = 275cal/? gr protein
evening
- 4 weetabix = 330cal/11.5gr protein
- big dinner (see choices below) incl one source of protein (fish, steak, chicken,beef) = min. 1000cal/50gr protein
- shake = 420cal/40gr protein
- small snack before bed ( 2 pieces of fruit, ice cream, 2-3 yoghurt) = min. 250cal/ ?gr protein
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------

Choices dinner:
Pasta + lean minced beef,
rice + chickenfillet,
potatoes + green beans + grilled fish + cheese sauce,
potatoes + carrots/peas + 2 portions of lean steak,
Large lasagna + extra cheese,
sheppards/cottage pie (potatoes,onions,minced beef,cheese),
One day of anything I can get my hands on: dirty clean whatever (some pizzas, fast food etc)

TOTALS: min.3700 cal/+-190 gr protein/+-80 gr fat

STATS:

21 yrs
155 lbs
5'10 ft
7% bf
Decided to start from almost scratch on the compound movements (after being addicted to the Smitch machine while messing around in the gym for the past few months), but doing them with good form until I can be comfortable adding on the weight.

Bench: 100lbs 5x5
DL: 100lbs 5x5
Squat: 100lbs 5x5

SUPPS:

Fish oil, casein protein shakes, creatine "cycle" after week 4 for 6-8 weeks followed by 2 weeks off

GOALS:

Keep up the aforementioned bulk (changing it up when and where necessary) until early summer 2007 (June) and standing at hopefully 200lbs before starting a short cut for the summer.

Just a little pic of me at 155lbs with almost no lifting experience after evaluating it honestly for myself (yes im skinny, need a tan and a shave and the pic isnt the greatest in the world but something to go by!)

Any comments whatsoever welcome and I will be updating this journal every week!

Cheers and let the games begin!

http://i132.photobucket.com/albums/q11/Tigrisofgaul/S8000361.jpg

mickyjune26
10-28-2006, 02:44 PM
Power, it sounds like you've been reading a lot. You have all basics in place. My favorite nutrition articles are in my sig.

It looks like you have a good starter physique, just needing a little fine-tuning.

You think it would help you set a small goal for the next 2 - 3 months, in addition to your big bulking goal?

Look forward to seeing your lifting routine.

Powdered_Power
10-28-2006, 02:48 PM
Power, it sounds like you've been reading a lot. You have all basics in place. My favorite nutrition articles are in my sig.

It looks like you have a good starter physique, just needing a little fine-tuning.

You think it would help you set a small goal for the next 2 - 3 months, in addition to your big bulking goal?

Look forward to seeing your lifting routine.

Thanks for the comments micky,

yeah Im looking to take a 2 week break in the christmas/new years area so I would be happy to stand at 165-170lbs by new year.

LiFtHaTiRoN
10-28-2006, 02:48 PM
definately read Micky junes nutritional articles, they are great. You seem like you are on the right track to making good gains. Stay motivated, stay consistent, and lift hard. Good luck bro.

LiFtHaTiRoN
10-28-2006, 02:53 PM
definately read Micky junes nutritional articles, they are great. You seem like you are on the right track to making good gains. Stay motivated, stay consistent, and lift hard. You may want to buy some fat calipers so that you can see how much fat your gaining, and how much muscle you are gaining. I did a little math and noticed that your carbs are at 550g a day, that may be too much, you will probably add some unwanted fat with that. Id reccomend to bump your protein intake up to about 200-300g a day, fat intake is perfect, but try to only eat about 350 carbs a day get most of your calories from healthy fats, and protein. Diet is probably the hardest thing about bodybuilding. Good luck bro.

Powdered_Power
10-28-2006, 07:33 PM
Appreciate it Lifthat, Ill try to add in more protein and healthy fats and reduce the carbs as I get used to eating this volume of cals.

Built
10-28-2006, 07:44 PM
You've got a really nice shape naturally - nice and lean, broad shoulders, small waist.

Creatine is good stuff. No need to cycle it - it's not a steroid. Just take a teaspoon a day.

Fish oil is the bomb - take lots (I take 10g daily).

What split are you planning to use?

Powdered_Power
10-28-2006, 08:11 PM
You've got a really nice shape naturally - nice and lean, broad shoulders, small waist.

Creatine is good stuff. No need to cycle it - it's not a steroid. Just take a teaspoon a day.

Fish oil is the bomb - take lots (I take 10g daily).

What split are you planning to use?

Thanks for the encouragement Built.

Its creatine by reflex labs which states on the tub that you will need a 2 week break after 6-8weeks use, but doesn't explain why.

Split just as wbb1 with some minor adjustments:

Day 1 : Chest and Back (Sunday)

Chest

Flat Barbell Bench Press : 5 x 5 reps
Low Incline Dumbbell Press : 5 x 5 reps
Dips : 3 x 8 reps

Back

Chin ups : 3 x 6 reps
Deadlifts : 3 x 6 reps
Barbell Rows : 3 x 6 reps
Shrugs : 3 x 6 reps

Day 2 : OFF (Monday)

Day 3 : Legs (Tuesday)

Squats : 3 x 6 reps
Hack Squats : 3 x 6 reps
Leg Curls : 3 x 6 reps or leg press 3 x 6 reps
Straight Legged Deadlifts :3 x 6 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : OFF (Wednesday)

Day 5 : Shoulders, Triceps and Biceps (Thursday)

Shoulders:

Military Press in Rack : 3 x 6 reps
Seated Dumbbell Press : 3 x 6 reps
Standing Lateral Raises : 3 x 8 reps

Triceps :

Narrow Grip bench Press : 3 x 6 reps
French Press : 3 x 6 reps

Biceps :

Barbell Curls : 3 x 6 reps
Hammer Curls : 3 x 6 reps

Day 6 : OFF (Friday)

Day 7 : OFF (Saturday)

Built
10-28-2006, 08:14 PM
It doesn't say why because there IS no reason why. Honest. Next time, when you run out of this one, just get plain old monohydrate. Cheapest and the best.

Have you used this split before?

And can I suggest RDLs instead of SLDLs?

Powdered_Power
10-28-2006, 08:24 PM
I've never used this split before in it's entirety no. But I've done my homework on exrx.net and I'm positive about completing every excercise with perfect form.

So you would recommend 2 days of regular DL's in the split? To be honest the SLDL was the only excercise I really felt like replacing here.

Built
10-28-2006, 08:34 PM
RDLs are Romanian deadlifts, not regular deadlifts. It took me a minute to figure out what you mean there lol!

Use this site for form (http://www.uwlax.edu/strengthcenter/videos/video_index.htm)- in particular, here are RDLs (http://www.uwlax.edu/strengthcenter/videos/exercise%20videos%20plus/rdl.mpg). Note weight travels right along the body, over the feet. Knees bend slightly, weight does NOT go all the way to the floor, strong arch in the back, he looks UP to keep that arch. Slow on the way down, faster up, lockout at the top.

Picture perfect squat form here (http://www.uwlax.edu/strengthcenter/videos/exercisevideos/High%20Bar%20Back%20Squat.mpg).

Powdered_Power
10-28-2006, 08:47 PM
You're an angel Built, feel free to drop by every now and then to check up on my progress!

I'll replace those straight legged ones with the Romanian DL's, and thank god for the mute button on those video clips...that music was some of the worst music I ever heard hehe.

Built
10-28-2006, 08:50 PM
I know! That music is TERRIBLE! I should have warned you!

Best of luck. Pop by my gym log or drop me a PM if you need me.

Powdered_Power
10-29-2006, 03:24 PM
SUNDAY 29/10/2006

Day 1 : Chest and Back (Sunday)

Chest

Flat Barbell Bench Press : 3 x 6 100lbs completed without a prob, looking to up the weight shortly
Low Incline Dumbbell Press : 3 x 6 100lbs same as above
Dips : 3 x 6 reps no probs

Back

Chin ups : 3 x 6 reps, not completed! I have to get used to these as 3 x 3 is the absolute maximum I could press out of my body.
Deadlifts : 3 x 6 reps 100lbs completed without a prob, looking to up the weight shortly
Barbell Rows : 3 x 6 reps 100lbs completed without a prob, looking to up the weight shortly
Shrugs : 1 x 10 reps 100lbs, not great form: next week 80lbs

Rest: 8.5 hours 10/10
Diet: Sunday bloody sunday...didnt have enough food in the house, but cooked up whatever I could. (finished up at about 3000cals and enough protein) 6/10
Split: Good workout besides the shrugs and chins, but still getting accustomed to it. 8/10

24/30 Not bad for a first day, I have the tasted now and will be sticking to this!

Powdered_Power
10-30-2006, 01:17 PM
MONDAY 30/10/2006

Off day + day off work

My whole upper body was sore when I woke up this morning... what a beautiful feeling :D

Just hung around the house all day, cooking and eating.

Rest: 8.5 hours 10/10
Diet: Not up to scratch completely but getting there 8/10

18/20 should be 20/20 but good start.

Powdered_Power
10-31-2006, 05:20 PM
TUESDAY 31/10/2006

Day 3 : Legs (Tuesday)

Squats : 3 x 8 reps 100lbs
Hack Squats : 3 x 8 reps 100lbs
Leg press: 3 x 8 reps 200lbs
Romanian Deadlifts :3 x 8 reps 100lbs
Standing Calve Raises : 4 x 10 reps 100lbs

All went well note: invest in a squat rack when possible

Rest: 6 hrs...pretty poor 6/10
Diet: 2800 cals max. note: bring lots more food to work! 6/10
Split: went well 8/10

20/30..cant get sloppy!

Happy Halloween!

Powdered_Power
11-01-2006, 04:36 PM
WEDNESDAY 01/11/2006

Rest: 7 hrs not bad not great 8/10
Diet: ****e! eat more! 5/10

13/20 eat.more.!

Powdered_Power
11-03-2006, 11:48 AM
THURSDAY 02/11/2006

The dreaded flu virus strikes again!

No split for me today...just tried to get some rest and some food into me :(

Powdered_Power
11-03-2006, 11:50 AM
FRIDAY 03/11/2006

Recovery is slow but steady, will be back up to speed when split starts again on the 5th I hope!

Powdered_Power
11-09-2006, 12:01 PM
THURSDAY 09/11/2006

Back 100% to full strength! My chest is really filling out as is my back which Im very pleased about! Got a compliment of a certain ladyfriend at work who just couldnt resist to run her hands over my chest and make a comment about "manboobs"...followed by a swift "I mean that in a nice way! The manly kind of...boobs". So Im taking it as a compliment all in all.

Finishing up my shift at work, heading to the gym right now:

Shoulders:

Military Press in Rack : 3 x 6 reps
Seated Dumbbell Press : 3 x 6 reps
Standing Lateral Raises : 3 x 8 reps

Triceps :

Narrow Grip bench Press : 3 x 6 reps
French Press : 3 x 6 reps

Biceps :

Barbell Curls : 3 x 6 reps
Hammer Curls : 3 x 6 reps

Powdered_Power
11-22-2006, 10:44 AM
No updates for the moment. My private life has been a complete ****ing mess lately and my schedule has been interrupted due to various personal reasons.

This thread will be continued!

McIrish
11-22-2006, 10:51 AM
Let's see you get back in it, powder!! Erin go braaaaagh.

zen
11-22-2006, 10:57 AM
can I request that either Powdered_Power or a moderator kill that line of dashes that vBulletin does not seem to be able to wrap.

Powdered_Power
11-29-2006, 10:38 AM
SUNDAY 26/11/2006

I appreciate the encouragement brother, really do :smoke:

Chest

Flat Barbell Bench Press : 3 x 6 110lbs (up 10lbs)
Low Incline Dumbbell Press : 3 x 6 110lbs (up 10lbs)
Dips : 3 x 6 reps no probs

Back

Chin ups : 3 x 6 reps
Deadlifts : 3 x 6 reps 120lbs (up 20lbs)
Barbell Rows : 3 x 6 reps 100lbs
Shrugs : 1 x 10 reps 80lbs PRETTY DAMN WEAK!

Powdered_Power
11-29-2006, 10:41 AM
TUESDAY 28/11/2006

Legs:

Squats : 3 x 6 reps 100lbs
Hack Squats : 3 x 6 reps 100lbs
Leg press: 3 x 6 reps 200lbs
Romanian Deadlifts :3 x 6 reps 100lbs
Standing Calve Raises : 4 x 10 reps 100lbs

Could definately up the weight next time, bleedin wheels are my least favorite excercises though. Does anyone love this?

Powdered_Power
11-29-2006, 10:42 AM
Little update: 2lbs up when i stepped on the scales this morning after my "morning routine" if you catch my drift.

McVein
12-31-2006, 07:06 AM
someones been skyving off......

McIrish
12-31-2006, 02:35 PM
Seriously, where you been, PP

Powdered_Power
02-14-2007, 11:58 AM
Ah Jaysus, sorry fellas.. Ive dissapointed you havent I!

Moved house 2 times since I last posted and had numerous other priorities in my personal life unfortunately that needed to be sorted out.

Anyways the update is, Im now a full fledged member of a REAL gym where my lifts are progressing every time and I am up from 70kgs (150-152lbs?) to 75kgs :-) 165lbs! in 2 weeks since I started in this new gym and started using free weights instead of the smith machine.

McVein
03-11-2007, 12:40 PM
whats the new gym mate?

Powdered_Power
03-17-2007, 10:50 AM
Westpoint near the shopping centre in Blanch, awesome place...meatheads galore!

McIrish
03-17-2007, 06:16 PM
Let's see some workouts in here, mate!

Powdered_Power
04-06-2007, 05:32 PM
Haha, sorry dude! Im such a busy/lazy man nowadays..

Im going to get a set of pics taken when i hit 180,190 and 200 consecutively and ill lash them up in my journal here.