Time to Get Strong

**RuLess** · 07-23-2003 10:22 AM

also try to get two days of resting a week.. u might need it

**Guevara139** · 07-23-2003 10:55 AM

i switched up my routine a little bit, so I am now trying out a 5 day split. I rest on the weekends. The split is as follows

Monday: quadsa/hamstrings
Tuesday: chest/abs
Wednesday: back/forearms
Thursday: shoulders/calves
Friday: arms/abs

**Guevara139** · 07-23-2003 07:47 PM

Today was an alright eating day, but I just did not get enoguh protein. Sometimes it is really hard to eat right when you are working and at class all day long. These were my meals.

Meal 1: Oatmeal with blueberries, bananas, and wheat germ
Meal 2: Whey Shake with PBJ Sandwich
Meal 3: Carrots and Yogurt with Pita Bread
Meal 4: Meat Lasagna and Salad
Meal 5: Cottage Chese with Mandarin Oranges
Meal 6: Lean Body Shake

2616 calories
c/p/f 413/116/46

I should have gotten more protein, I will try eating more tomorrow.

**RuLess** · 07-23-2003 07:53 PM

coo meals, u got ne progress pics man

**Guevara139** · 07-23-2003 08:02 PM

nah, i dont have a digital camera or anything....so its kind of hard to take progress pictures. Hopefully i will be getting one soon.

**Guevara139** · 07-24-2003 10:28 AM

No workout today, it is my rest day, tomorrow will be shoulders and calves, I just can't wait.

**RuLess** · 07-24-2003 10:38 AM

hell yeah i got shoulders/chest/triceps today.. ima be dead

**Guevara139** · 07-25-2003 01:14 PM

Todays workout was kick ass, my calves feel awesome.

Clean and Press
10x75lbs
8x80lbs
6x85lbs
2x90lbs

Lat Raises
8x15lbs
8x17.5lbs
6x20lbs

Rear Lat Raises
8x10lbs
8x12.5lbs
Hold at 15lbs

Shrugs
10x45lbs
8x50lbx
6x55lbs
(Move Up)

Standing Calf Raises
2 trisets doing regular calf raises, toes point out, toes point in...no stopping, and to failure
65lbs
75lbs

Seat Calaf Raise
Same as standing
70lbs

I also weighed in today at 144.5, which is kick ass, I usually weigh in every monday morning, but I got excited today and wanted to check it out. The extra weight gain might just be from weighing in in the afternoon versus the mroning, but at least I have put on a couple pounds, so I will stick with my diet until I plateu. This is great.

**DGAF** · 07-26-2003 05:13 AM

iyte mate.. jus checkin your journal pickin up tips.. im in the same position as you. hard work eh? its all worth it tho
keep the journal up.. its a big help to me n probably other people in the same boat

**Guevara139** · 07-26-2003 09:44 AM

Today was my arms/ab workout....it felt pretty good

Close Grip Press
10x105
8x115
6x125
(Move Up)

Skull Crushers
10x20lbs
10x30lbs
0x40lbs
I am not sure of the weight of the EZ-curl bar, so I did not add that in. Also immediatly after each set of skullcrushers I do dips to failure

EZ-Bar Curl
10x40lbs
8x50lbs
0x60lbs

DB Incline Curl
10x15lbs
10x17.5lbs
10x20lbs
(Move Up)

Weighted Crunches
3 sets to failure

Twist Crunches
3 sets to failure

**Guevara139** · 07-27-2003 07:54 AM

I forgot to post my diet yeseterday, so here it is:

Meal 1: Xtreme Protein Shake with PBJ
Meal 2: Oatmeal with Peaches and Wheat germ
Meal 4: Yakisoba Noodles
Meal 5: 2 chicken breasts and asparagus
Meal 5: Cottage Cheese with Peaches
Meal 6: Pasta with Meat Sauce

2420 Calories
c/p/f 23/48/23

**Guevara139** · 07-27-2003 03:01 PM

I went to the market today...it was pretty nice. I picked up the essentials: ground beef, milk, eggs, cottage cheese, wheat bread, and some lettuce. Eating clean is great

**Guevara139** · 07-28-2003 07:23 AM

Today was my leg workout day, it was really good. I will be moving up weight in each leg category next workout, so I am very happy about that.

Leg Workout

Squat
10x155lbs
8x175
6x195
4x215
(Move Up)

Leg Press
10x200lbs
8x290lbs
6x380lbs
(Move Up)

Leg Extension
10x100lbs
8x110lbs
6x120lbs
(Move Up)

Leg Curl
10x70lbs
8x80lbs
6x90lbs
(Move Up)

SLDL
10x90lbs
8x100lbs
6x110lbs
(Move Up)

**Guevara139** · 07-28-2003 02:42 PM

This annoying fat girl that I work with made a comment about my Labrada Lean Body shake. I wanted to punch her in the face.

**Guevara139** · 07-29-2003 08:34 PM

Today was a really intense chest day, I will really be feeling it tomorrow:

BB Bench Press
10x115lbs
7x135lbs
4x135lbs
3x155lbs

DB Incline Press
4x45lbs
1x50lbs
0x55lbs

Dips
Set1 10
Set2 2
Set3 1

Cable Crunches
3 sets to failure

Weighted Sit Ups
3 sets to failure with 25lbs

I relly had a good pump going, and I felt great.Like I have said before I wanna be able to bench 185, that is my mid term goal. Hopefully I will get there soon.

**Guevara139** · 07-29-2003 09:17 PM

My Diest today was looking pretty good, here it is:

Meal1: Quaker Oats and grapefruit and wheat germ
Meal2: PBJ Sandwich on Wheat and Clementine
Meal3: Turkey Sandwish on Wheat
Meal4: Xtreme Protein and PBJ Sandwich
Meal5: Lean Ground beef, rice, and corn
Meal6: Lean Body Shake with Milk
Meal7: Cottage Cheese and Grapefruit

2564 Calores
c/p/f 44/32/24 311/200/66

**clvmike19** · 07-30-2003 07:03 AM

You asked about my diet. Here goes...........

Breakfast: 3egg cheese sandwich, bowl of cornflakes, 3cups of milk (equals one tall glass) usuall a bannana and some OJ.

Usually drink 6-9 cups of Milk a day
1-2 Tuna Sandwiches (1 can of tuna per sandwich)
1 wrap (I work at the store, its a deli sandwich kinda)
2-3 orders of Wendys Chix nuggets (2-3 times a week)
2-3 Bananas (when I have them, I get lazy about going to the store, and bananas spoil quickly)

and basically anything else I can shove into my skinny face. Im sure that Im forgetting some things.

**Guevara139** · 07-30-2003 07:24 AM

what kind of calroies are you getting day to day?>\

**clvmike19** · 07-30-2003 01:14 PM

Id say b/w 3500-3800. I really should aim for 4000.

**eatdirt40** · 07-30-2003 06:50 PM

hey ive been posting for a few weeks now and im also in the same boat just like some other guys are on this message board, good luck with your working out and diet.. some sugegstions are drink lots of skim milk and eat lots of food!!!!! good luck man

**NigriV** · 07-31-2003 07:17 AM

Good job man. I admire your ability to count the calories and add em up. I just eat whatever I can, whenever I can, paying no attention to the number of calories. It works though, because im gaining lots of mass.

Make sure your workouts are intense. One thing I have learned is when I work out to totally focus on lifting, and to pay no attention to who is around me. I will get to a point where I have no self-consciousness, and just shamelessly KILL the weights. The pain after the workouts is such a reward.

The combination of eating like a pig and working out like a freak has made me gain like crazy.

**Guevara139** · 07-31-2003 07:53 AM

Deadlift
10x95lbs
8x105lbs
6x135lbs
4x155lbs
(Move Up)

Barbell Row
10x75lbs
8x95lbs
6x105lbs
3x115lbs

Chins
I do 2 trisets to failure of normail chins, wide grip, and then neutral

Seated Row
10x9
6x10
4x11
(Move Up)
(This is on a cybex rowing machine, so I am not sure of the actual weight)

Behind Back Wrist Crul
10x60lbs
8x70lbs
6x80lbs

Reverse Wrist Curl
10x30lbs
4x30lbs
6x30lbs

My Back workout today was awesome, it felt really good, and I will defintly be really sore tomrw

I decided to up my calories to 3000 a day, cuz I weighed in today and I was at the same weight, so I am moving from 2500 to 3000 a day.

Right now, im sitting down with a 4 egg omlet and some cheese, it taste great...I cant wait to get bigger.

**clvmike19** · 07-31-2003 08:38 AM

You will in time. Forget that skim milk nonsense. Whole milk,baby!More cals!

**Y2A** · 07-31-2003 08:56 AM

Keep eating bro, you'll get there. Keep pimping too, although it has nothing to do with weight training

**eatdirt40** · 07-31-2003 12:49 PM

fine drink whole milk put the extra bad fats into ur body and look like a fat horse i dont care

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