Steve's Lean Mass Journal

[SteveRaiken]

Pictures at the bottom

Hey how are you guys doing. I used to have a steady journal i used to post on but i stopped doing that a while ago. I feel that keeping a journal helps a lot in mainting focus and also maintaing gains in bodybuilding. Sometimes you get caught up in lots of things in life and lose sight of some of the more important things in life like bodybuilding, so im hoping that this journal will keep me inspired and motivated with my gains and goals. It would be enjoyable to look over all my workouts and nutrition and be able to analyze everything i did right and wrong. In this journal i am goig to be posting my diet for everything, all of my workouts, upcoming goals, gains, injuries and important things in my life.


This is how im looking right now

Lifting History- Been lifting for 2 years Seriously


Height-5'9
Weight-186.5
BF%-Probably around 16-19% Mostly Gut
Currently Clean Bulking- Goal gain .5-1 pound a week of lean mass
Was at 205 but i lost a good 15-20 pounds my last cut

Lifts- Bench 165x10/200x1
Squat- 145x20-Bad back strenghing that slowely


Measurments- Will be posted soon


Goals- Bulk up to 200 in 4 months/4 pounds a month-Lean mass\
Gain some good mass on my body.. Especially arms and chest...

Cardio-3x a week... eather boxing sessions or HITT Training


Nutrition/diet

Starting off at eating 2800 calories a day/ will lower or higher based on weight gain/loss

1-1/5 protein per bodyweight/Day

Fat- Going to try to eat only the healthy Essential Fatty Acids- Natty PB, Nuts you know..

Carbs- Morning/after workout slow digesting carbs low in glycose.... not goign to eat carbs a few hours before bed... i find i gain a lot of fat like that

Sample diet

10:00- 2 eggs, 2 wheat bread, Milk, Protein 23 Grams Whey

12:30- Cottage Cheese, jelly

3:00- Post workout/ Protein WHey- 30 Grams

3:30- Brown Rice or pasta

6:00 Dinner- Some type of meat/ Pease or corn/ Milk

8:00 Nuts or peanut butter sandwhich/ protein bar something small like the low in carbs

Supplements- Glutamine and creatine 5 g daily
-Nitris Explosion- Helps me wake up and get pumped up cuz lately ive been feeling like **** with no energy realy gets me up and going- 100 g of cafine

Sleep and rest- Going to get to bed on time everynight at a reasonable time and not stay out to late.... no drinking alchole or nething im going to be clean. I want to get atleast 8 hours of sleep every night.

Hows that look any suggestions or tips..



Routine for bulking- Main phocus Getting stronger and bigger !


( Cant decide to work body parts 1x or 2x a week, ive always learned from this site that you should only train each body part 1x a week.. because you grow when you rest but a lot of my friends that are big do it twice a week... Can anyone help me out.. but heres my routine for 1x a week!

Monday- Chest/ 10-12 sets
Tuesday-Off
Wednday-Back/Shoulders- 8 sets per bodypart
Thursday-Off
Friday-Biceps-Triceps/ 8 sets per bodypart
Sat-Off
Sun- Legs 10-15 sets

I was thinking of keeping my rep range from 6-8 for the big exercises like bench/squats.. no deads back is dead going to work up though.....

Any for supplemental exercised around 8-12 reps


Im not sure if i should go to failure on every set or to come within 1 or 2 of failure?? any suggestions for strengh and mass gains??



So how does it look im open for any suggestiong, i would greatly appreciate them im looking forward to developing great habits and im looking forward to seeing some excellent gains. Hope you guys could help me out and get me started... thanx, Steve

[SteveRaiken]

July 24th,2005

Lifting-Off

Diet

12:00- 2 eggs, 1 toast, cup 1% milk,Whey Protein 23 grams

2:30- Ham Sandwhich, cup o 1% milk

6:00- Onion Rings, 2 motzarella Sticks- Moms homemade lol, Whey protein 25 Grams

6:30- 15 minutes eliptical

8:30- (Shake) Whey Protein 20 Grams, 1/4 cupCottage cheese, egg, cocoa, cup milk

12:00- 2 servings of Cottage cheese, TBSP Jelly


Calories- 2500
Fats- 50
Carbs- 180
Protein-225







Supplements

Nitris Explotion

5 grams of glutamine


Tommorow is chest workout... I cant wait to make some new PR'S!!!!!!!!!!!!!

[Dedicated]

Hey welcome to journal land, or welcome back since you said you used to have one The two most important things are consistency with training+diet and focusing on progress and a journal makes these things much easier.

I go once every 4 days, works well so far. I guess the only way to really know what works best is to stay consistent for a few months and see how it goes.

[defcon]

Hey Steve, your stats are similar to mine! I am currently cutting, planning to get down to 170 lbs and then start a bulk much like yourself. Good luck man, I'll be checking in from time to time

[SteveRaiken]

July 25th 2005

SLeep Night Before- 10 hours

Chest

Barbell Bench Press
Warm-up
45x15
95x10
135x10

Work Sets
165x10
185x4*PR*
175x6 *PR*little Assistance
135x10

DB Incline Bench
Warm-up
35x10

Work sets
50'sx10
60'sx6+ 2 assistance reps*PR*
50'sx12 *PR*

Dips

Warm-up
Level 10 assistance Dip x 10

Work sets
BWx5*PR*
BWx5*PR*

Hammer Strengh Incline

Work sets
140x8
140x8

Machine Fly's

Work Sets
100x10
130x6

[B]Overall Chest work sets- 13


Comments

- I felt like i had a very good workout today. I felt very good when i got to the gym at 12:30, i had a good sleep the night before so i felt that helped a lot. I made some Personal records on bench and im really excited about that. I havent made any strengh gains in a while so i feel very excited. I had a great week on my diet last week and i ate a ton of protein so i think that relaly helped alot.



DIET

12:00- 2 scrambled eggs, 2 slices of wheat bread w/ butter

2:15- Post workout-Whey shake-30 grams protein

3:00- Large bowl of pasta w/ TBSP of Butter

4:45- Large piece of chicken, 1/2 serving peas, Medium Baked potatoe w/ cheese sour cream, Cup 1% milk, Ketchup

6:45-1 string Cheese

8:00-1.5 servings cottage cheese, TBSP jelly, 2 Wheat, TBSP PB

10:30- Kix Cereal, 1% milk, 23 grams of whey protein w/ water

Macronutrient Breakdown For the day

Calories- 2600
Fat-45
Carbs-300
Protein-225

I smoked like 5 cigarettes today i feel like im getting back into that habit again, i will not allow my self to social smoke any more!!!!!!!!


4:00 a.m in the morning- bowl of cereal lol got hungry

[defcon]

Nice benching. You'll hit 200 soon!

[KevinStarke]

Great session man you can definitelly nail 200 with a quap of 185.

[SteveRaiken]

July 26th 2005

Sleep Night before- Got too bed late but i got around 9 hours of sleep


Legs

Barbell Squats

Warm up Sets
95x10

Work Sets
135x10
160x10 Not failure/
185x6 Not Failure

Comments on Squats- Felt very good, but i could have done more weight and more reps but something happened to me. After i did 160 10 times when i racked the weight up and took a breat i felt dazzed and dizzy and didnt know what was going on for a second, felt like i was going to pass out i was bugging out lol. I takled to some people and they said that happnes to them sometimes also when they lift heavy weights. It could have also been i didnt drink much water prior or during my workout and i could have been slightly DE-hydrated. I dunno what do you guys think???

Hamstring Curls

Warm up sets
90x12

Work Sets
110x12
140x8 alright set
160x4 Not good feel too much weight

Incline Leg Press

Warm-up sets
4 platesx10

Work Sets
6 platesx12
8 platesx10


Total sets for legs- 8

Comments

I didnt feel too good today i was defintly a little dehydrated i think i wasnt really into it today. But i felt somewhat good about squats. Im just going to keep getting stronger and build up every workout.



Diet:

12:00- Protein shake w/23 grams whey, cottage cheese, 1 egg, cup milk,cocoa

3:00- Post Workout Shake 30 grams whey

3:15- Medium Bowl of alfredo noodles, Corn on the cob, Medium Piece of BBQ chicken, Ketchup

4:00- 2 handfuls of baked french fries homemade

8:00- 2 slices cinnomen bread w/ butter, baked potatoe, 16 oz 1% milk, 3 kiwi's

11:00- bagel, 2 slices ham, mayo

12:00- 2 medium sized cups of 1% milk

Macronutrien Breakdown for the day

Calories- 3000
Fat-45
Carbs-300
Protein-175

[defcon]

After i did 160 10 times when i racked the weight up and took a breat i felt dazzed and dizzy and didnt know what was going on for a second, felt like i was going to pass out i was bugging out lol.

Welcome to Squatting Make sure you have your breathing under control while lifting heavy.

About your diet; I hope you are eating more then what is posted. It does not look like much food IMO.

[SteveRaiken]

yeah im eating for today defcon.. i post a few meals at a time through out the day so i dont forgot haha

but yea my breating wasnt so good on squats.. ill keep that in mind thanxx

[defcon]

yeah im eating for today defcon.. i post a few meals at a time through out the day so i dont forgot haha

but yea my breating wasnt so good on squats.. ill keep that in mind thanxx

Most people on the board use a website (FitDay) to track their food intake, it is a very valuable resource and if you haven't done so already, I suggest you check it out at http://www.fitday.com.

[SteveRaiken]

yeah thanx man i knew about that site.. but i like adding all my food intake up myself. I feel its a lot closer and i baseically memorized a lot of food stats .

Thanx anyways,

steve

[SteveRaiken]

July 27th 2005


Sleep Night Before-Went to bed late but got a great sleep, 10 hours


Back, Shoulders

Warm-up- 5 min stretching

DB Shoulder Press

Warm up
15x10
35x10

Work sets
45x10
55x3-Could have done more no spot
40x12

Pulldowns FLT 530
Warm up-
50x15

Work sets
100x12
120x10
140x7

Really felt these great in the lats, good contractions

DB Lateral Raises

Warm up
10x10

Work Sets
20x12
20x12
20x12

These felt a little acuird, still need to work on form.

T-Bar Rows

Work Sets

45x12
80x10
80x10

These felt awsome.

DB Shrugs

Warm up
45x15

Work Sets
55x15
65x12
70x12
50x20

DB Row

Work Sets
45x10
55x10
60x7

Was very tired when i got to tihs exercise, my grip was very weak from the shrugs, could do more weight on this.

Reverse Fly Machine
70x12
80x10

Reverse Back Extentions
bwx15
bwx15
bwx15


Diet:

1:00- (Thats when i woke up lol)-Whey Protein 30 grams, 3 small pancakes wit tbsp. Syrup/butter

4:30 Whey Protein Post workout- 37 grams

5:00- Bowl Pasta, 3 home made Small Biskits,15 oz milk

7:30- 2 servings cottage cheese, 1 tbsp jelly, corn on the cob, biskit, 3 small pancakes!

8:00-serving of creatine... My new stuff i just got!

12:00-30 grams whey protein, vogurt


Macronutrient Breakdown


Calories- 2800
Fat- 40
Carbs- 260
Protein-215





Supplements

- Scoop Nitris Explotion 2 hours before Work-out
-5 grams of Glutamine in shake
-serving of creatine

[SteveRaiken]

July 28th 2005


Rest Day

- Today is first round playoffs for baseball, we have an excellent team this year i cant wait for the game today at 5:00!!!


Diet:

1-12:00- bowl of cereal, 2 slices of cinnomen toast, 23 grams whey protein

2-3:00-Large bowl of Spagetthi w/ butter- ( Pre game meal)

3-4:00- cup of pasta 1/2 chicken

3:15-15 minutes of eliptical... ate a ton of carbs wanted to stay active before game!

5:30- Baseball game till 7:45, we lost our playoff game 7-5...

4-8:00- medium size bowl pasta w/ butter, piece of chicken, Protein shake w/ cottage cheese, egg, 23 grams of whey, milk

9:00- Home made fried, string cheese,kiwi

11:15 cassadia roll, cheese,2 slices bread w/ tbsp. Creamcheese

Macronutrient Breakdown

Calories- 3400
Fats-55
Carbs-330
Protein-200

[defcon]

Good luck on your game. I use to play baseball, now I just watch it

[SteveRaiken]

We came into the playoffs with the 5th seed out of 20 teams in the state which 16 teams only made it. We had a shakey start today and lost the game in the early stages of the game. It was an upset we lost 7-5. The seasons over... cant wait until next season. Im acually thinking of playing varsity baseball for highschool this year.. cant decide if im going to go out for it yet... i guess time will tell!

[SteveRaiken]

Question


Can anyone tell me how i could post up some of my pictures onto my journal so we can see my before and after pics?

[defcon]

Question


Can anyone tell me how i could post up some of my pictures onto my journal so we can see my before and after pics?

1. Click "Post Reply" as you normally do
2. You should see a block below this text editor, "Addition Options". Inside that block click the "Manage Attachments" button which should open a new window.
3. In the new window click the "Browse" button and just select the picture. Once that is done, hit "Upload" in the same window.
4. Repeat step 3 for each picture.

[SteveRaiken]

Comparison Pictures

[defcon]

Huge improvement between the pics, much leaner and more LBM.

[SteveRaiken]

July 29th 2005

Biceps/Triceps

Comments on workout
Today me and my brother pulled some of our uquiptment out of our basement and trained outside today in the back yark...Got a nice tan


Warm up before workout

-Stetching 5 min
-20 push-ups
-30 jumping jacks

E-Z Bar Bicep Curls

Warm up
58x12

Work Sets
88x8
88x8
88x8

Board Presses-(2 boards)

Warm up
88x12

Work Sets
135x10
165x8
180x6
195x5 with

DB Curls

Work Sets
43x6 w/ swing
33x9

Incline DB Curls
33x3
23x6.....did that immediatly after 33x3
28x6
28x6

Tricep Push Ups
15

EZ Curl Pull Overs

Work Sets
58x8
58x8


Later that night at 9:00 P.M

Barbell Squats
95x10
135x10
135x10
135x10
135x10

Comments

Lifted outside for the majority of the workout so it took a lot out of me, but i think it was a good change.


Diet

12:00- 3 scrambled eggs, 2 wheat toast, large glass of milk

2:30-Large bowl of cottage cheese w/ jelly

4:30- Whey protein shake 30 grams

4:45- Large bowl of pasta/butter

6:30 Bowl of cereal w/ milk, 2 wheat bread w/ peanut butter

6:45Handful of combos

9:00- BBQ Boneless Chicken, Medium bowl of Rice, eggroll

9:30- 4 sets of squats!!!

11:00-Large bowl of cottage cheese w/ jelly


Macronutrient Breakdown

calories- 3300
Fats-55
Carbs-315
Protein-225







Supplements

- half scoop of cell tech

- Pre and post workout creatine

[KevinStarke]

Solid workout man keep it up.

[SteveRaiken]

July 30th 2005

Weight-11:00 A.M-187

Rest Day

Diet

12:00- Bowl of cereal, milk, protein shake 23 grams of whey

12:30- poppy seed bagel w/ creamcheese

2:30-ham sandwhich, medium bowl of cottage cheese w/jelly

5:00- Large bowl of pasta with butter, 1 small steak

8:30- 5 small slices home made pizza, Large glass of milk,cheese

8:45:- 15 minutes on eliptical ate a lot!

11:15- Whey protein 20 grams

Macronutrint Breakdown

Calories- 3600
Fats-55
Carbs-300
Protein-200

[SteveRaiken]

July 31st

**Comments- **

- I need to keep my diet cleaner, ive been slipping a little bit and have been eating some foods that i shouldnt have been. Im really going to try to keep my calorie intake around 2800-3100 a day at max from now on b/c i dont want to gain ne un wanted fat.!!


Rest Day

Diet

12:00- poppy seed bagel, 2 eggs, cheese, Whey protein shake w/milk 23 grams whey

3:30- Bowl of onion rings ketchup, large bowl of cottage cheese,2 pieces of chicken, large glass of milk

6:00- large bowl of pasta w/ butter, large glass of milk, handful of peanuts

9:15-Protein shake w/ 23 grams whey, 1 egg,cottage cheese, milk


Macronutrient Breakdown

calorie- 3000
Fats-65
Carbs-240
Protein-200


2:30 A.M- 2 chicken sandwhiches from Mcdonalds !!! LOL

[SteveRaiken]

June 1st 2005!

Weight-187

Sleep Night Before 8-9 hours

Supplements

- morning-cell mass empty stomach
-30 min prior to workout nitris explosion
-cell mass post workout
-5 grams glutamine post workout in cell mass
-3 zma pills before bed



Chest


Barbell Bench Press

Warm up
45x12
95x10
135x10

Work Sets
160x10
185x5 New PR + 1 rep
205x1 New PR + 5 pounds

DB Incline

Warm up
40x10

Work Sets
50'sx10
60'sx7 New PR + 1 rep
70'sx1 New PR

DIPS

Work Sets
BWx8 New PR + 3 reps
BWx6
BWx6

Pec Deck

Warm up
90x10

Work Sets
120x12
140x8 New PR + 10 pounds


Comments

- Had a great workout today and made a lot of Personal Records. I had a great week with my diet and it goes to show that diet is very important in developing strengh gains. I cant wait to get back to the gym again.

Diet:

12:00-Pre-Workout Bagel w/ Light creamcheese, 23 grams of whey protein

2:30 Post workout Protein shake 23 grams of whey

3:00-( Post Workout Meal) Large Bowl of rice w/ 2 slices of cheese, Large Glass of milk

5:00- Medium Sized baked potatoe w/ cheese and sour cream. Medium piece of chicken w/ Bredding, Cup of alfredo noodles

8:00-Large bowl of cottage cheese w/jelly, Egg roll

8:15- Protein shake 23 grams of whey

11:00- Protein shake w/ 23 grams of whey, 1 egg, milk, cocoa,cream,cottage cheese

Macronutrient Breakdown

Calories- 3300
Fats-55
Carbs-250
Protein-245