Theseus's Serving Size

[zela]

Hello guys/gals. I thought I would open a room up for myself to keep me motivated, and to keep me headed in the right direction. I'm ready to pursue my goals and stay consistent. My mind has been set straight, and now its time to work on my body.

Stats 2/5/2007
Height: 6'1" (185 cm)
Weight: 170 lb (77kg)

Goal: add 20lbs of muscle in the next months by training hard and eating hard

People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.
Norman Vincent Peale
Goals determine what you're going to be.
Julius Erving
It's not whether you get knocked down. It's whether you get up again.
Lombardi, Vince

[zela]

Current Plan
4 day split
each set= 6-8 reps


Day 1 Quads/hamstrings

Hack Squats (4 sets)
Dumbell Lunge (3sets)
Leg extensions (2 sets)
Leg curls (3 sets)
Stiff leg deadlift (3 sets)

Day 2 Chest/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Dumbel Fly (2 sets)
Close grip bench press (3 sets)
Skullcrushers (3 sets)

Day 3 Off

Day 4 Back/biceps

Deadlift (4 sets)
Barbell rows (3 sets)
Pullups (3 sets)
Dumbell rows (2 sets)
Barbell curls (3 sets)
Incline dumbell curls (3 sets)

Day 5 Shoulders/calves

Military press (3 sets) Seated dumbell press as alternative
Side laterals (3 sets) I prefer seated
Rear laterals (3 sets)
Shrugs (3 sets) Barbell or dumbell
Standing calf raises (3 sets)
Seated calf raises (3 sets)

Previous Plan
WBB1- great for the first few months

[zela]

My Favorite Articles

My Favorite Recipes
Amazing Protein Bars (http://www.wannabebigforums.com/showthread.php?t=63562) by HahnB

My Supplements
ON Whey 100% Gold Standard
Multivitamins
Fish Oil

[zela]

Sunday Feb 4th, 2007
Quads/hamstrings

Hack Squats (4 x 6-8)
Dumbell Lunge (3 x 6-8)
Leg extensions (2 x 6-8)
Leg curls (3 x 6-8)
Stiff leg deadlift (3 x 6-8)

Monday Feb 5th, 2007
Chest/triceps

Bench press (3 x 6-8)
Incline dumbell press (3 x 6-8)
Dumbel Fly (2 x 6-8)
Close grip bench press (3 x 6-8)
Skullcrushers (3 x 6-8) - very light weight I was dying :(
Abs with a 10lb bar 5x30

Mondays Diet
Cals: 3680
Fat: 150
Carbs: 320
Protein: 265

[zela]

Tuesday Feb 6th, 2007

Well it was my off day so I will just post what I ate today.

Calories: 2514
Fat: 78
Carbs: 229
Protein: 221

I got lost in the day and forgot to eat my protein bar which is why im laging some 700 calories but overall the protein looks good and fat and carbs are a little lower than I wanted.

[zela]

Wednesday Feb. 7th, 2007
Back/biceps
Deadlift (4 sets)
Barbell rows (3 sets)
Pullups (3 sets)
Dumbell rows (2 sets)
Barbell curls (3 sets)
Incline dumbell curls (3 sets)

Today's Food
Cals: ~3000
Fat: 135
Carbs: 180
Protein: 220

Can anybody tell me if those carbs seems to be extremely low and fat maybe a little high? I'm trying to bulk up.

[mickyjune26]

If I was on my regular laptop, I could calculate your approx carbs. The formule is mentioned in many of WBBs articles. How much weight are you throwing around with each exercise?

[zela]

The numbers aren't great at all and I train at home so its a little though. But for the hack squat I'll go up to 120-140, bench 110, deadlift 120, rows 80. I could do much better but I move up slowely since I am at home and I know how much injuries suck so I do my best to avoid them.

[zela]

Thursday Feb 8, 2007

This is really my first day specifically hitting my shoulders so I don't know where I should be.

Seated dumbell press 3x12x30lbs
Side laterals 3x10x10lbs
Rear laterals 3x10x10lbs
Shrugs 3x15x60lbs
Seated calf raises 3x30x100lbs

[McVein]

keep it up mate

[zela]

Sunday Feb. 11, 2007


Hack Squats 5x100, 8x120, 8x120
Dumbell Lunge 6x40's 6x40's 6x40's
Leg extensions 14x60, 16x60
Leg curls 12x60, 12x60, 16x60
Stiff leg deadlift 8x100, 8x100, 8x100

Alright and next week I should start increasing my lifts by a few pounds.

[Mr. _____]

Looks great so far, but I've gotta ask: Where's the squats?! Squats and deadlifts are of course so important, as well as the 2 most exciting lifts for me. I saw your deadlifts but I don't see squats on the leg day. What's going on there? Besides that I see nothing but good things. Hopefully we'll see some great improvement in both of our logs in the months to come. Good luck!

[zela]

I don't have a squat rack so I just do hack squats and dumbell lunges instead. Overall its a pretty good leg work but hopefully I will get in a real gym soon.

[Mr. _____]

I don't have a squat rack so I just do hack squats and dumbell lunges instead. Overall its a pretty good leg work but hopefully I will get in a real gym soon. Oh that makes sense.

[zela]

Mon Feb. 12, 2007


Bench press 8x100, 4x110, 4x110, 1x110
Incline dumbell press 5x40's, 8x30's, 4x35's
Dumbel Fly 9x20, 9x20
Close grip bench press 8x40, 6x60
Skullcrushers 8x10, 8x20, 6x30

This is the last week I work out at home. If I can't find a gym by next week than I'm not lifting at all. My bench is so damn small and it's so damn boring and frustrating. It feels like when I bench it's always a close grip because it's a f*ing toddler bench.

[McVein]

man up bitch!

[zela]

alright son i'm doing it your way

So after being so pissed off monday night really helped me. I forced myself to find time to go to the school gym and well I got it going today. I'm also starting next week gonna start a new plan, thanks to my bitchy little friend McVein, I'm officially on his program.

Upper
Bench, Rows, Chinups, Shrugs, Bicep Curls
Lower
Deadlifts, Squats, Military Press, CG Bench

Day 1
Upper max
Day 2
Lower max
Rest
Day 4
Upper RE
Day 5
Lower RE

Since this week is screwed up already I spent some time getting used to my new facility and this new plan.

Wednesday Feb. 14, 2007

5 mins warmup on the treadmill

Lower

Deadlift
115x8
115x8
125x8

to the ****ter to puke half of my lunch

go on now..

Leg Press
200x8
270x8
270x7

Military Press
60x8
60x8
70x6

Close Grip Bench
95x5

DONE

my stomach was really really ****ty, I think I was stressed out and the high temp and smell of a real gym was a little too much for my stomach so it held me back and I was quite dizzy for some ****ty reason, maybe somebody can help?

[zela]

Thursday Feb. 15, 2007

Upper

Bench
8x90lbs
7x110
5x120
5x110
6x90

DB Rows
8x35's
8x40's
8x45's

Lat Pulldowns
8x60
8x70
7x80

Shrugs
10x100
10x120
10x120

Bicep Curls
10x40
8x50
8x40

Calves
13x140
14x170
15x200

Abs
2x20

[McVein]

calves on an upper day???? the worlds gone mad

nice lifting, keep it up

[zela]

i should have throw in some calves yesterday but I didn't and I just had to try the machine out today and it only goes up to 200

[McVein]

slacking mark?