Rinse - Repeat

[Cards]

July 16th, 2007

I've been reading this website on and off for little over two months while trying to achieve something that everyone wants. Muscle, Mass, and Strength. Today, I finally got around to writing a journal and yes, I have never posted before. I always just researched what I needed and took other peoples advice on what to do if a thread of an article caught my attention. Any question I had always seemed to be there. Now it's time to create something I can look back on and gauge my progress.

I've been weightlifting now for just about six months, this month will be the seventh and I’ve never really had any major goals other then to gain weight as I was 5'7 and weighted 132 lbs. I was extremely light, in fact my gf who is 5'1.5 and 103 lbs looked bigger then me. Scary thought. So I figured I would start weightlifting to become, larger? than my gf (who as I mentioned before is ridiculously small....) Soon I began to see changes and I became addicted to watching my body change. After 6 month's I'm up to 157 lbs at 5'7 and finally decided to stop my old routine, which I had been doing for just about 4 months, with in the next two days (Resting from my last body draining workout) to start the WBB 1.1 routine.

Calories:
3100-3500 Daily: 150+ g’s of protein ( I don’t know carbs or fat, but fat’s are low)
Bf%: No ideas

Supplements:
Protein, Fish oil, Daily Vitamins, Creatine

Goals:
I have no current on RM , In fact I’ve never had any specific goal to lead to failure or being upset other then to grow and become what I was not and so far that’s worked. I know everyone else has set records on how much weight, but I feel if you train hard and eat right with limitless goals there will never be disappointment. The one goal I have now is to incorporate legs into the workout process including deadlifts and squats which I have never done before. I tried a deadlift with semi success and after reading an article debating why you should and should deadlift/squat and coming to the conclusion the body grows as a whole, I decided it would be beyond good to add these into the routine, hence why I’m starting WBB 1.1

Wednesday:
On Wednesday after two days of rest to start fresh, I will be starting my first day of WBB 1.1

Any advice and comments are welcome

[Cards]

Woke up, it's now - Wednesday. I feel a lot better from yesterday, gave my self a day to rest. Did some math yesterday for the foods I ate.


Calories:
2x Packets of Oatmeal - 260 cals
3x eggs ( 2 egg whites 1 yolk) - 109 cals
Protein Shake - 220 cals
2x Oats and Honey Bar- 280 cals
6x tbs peanut butter - 540 cals
Protein Shake - 220 cals
2x oranges - 160 cals
Glass of grapefruit juice- 90 cals
Granola Bar - 190 cals
2 serving Cottage Cheese- 220 cals
Ramen Soup ( There was no other food in the house ) - 290

Total: 2579 calories- Give or take- Probably around 150-170 g's of protein.

Today I'm feeling pretty well, I took a full day to recover so I can give WBB 1.1 my full effort. After I stretch this morning and work out a few of the kinks it will be time for my first day.

Routine:
Front Squat/Back Squat 6x8
Alternating Lunges 6x8
Good Mornings 6x8
Standing Calve Raises 6x8
Diagonal Cable Wood Chops 6x8
Planks

I'll post more when I get back from the gym. My lower back doesnt ache any more but we will see.

[Guido]

Welcome to journal land! Nice start. Here, have some

[Cards]

Just got back from my first day of WBB 1.1 routine and after playing the role of the stupid young kid and not doing leg exercises for over 2 months today was quite a bit of work So I went semi light to work my legs back into the routine.

Routine:
Back Squats:
115x8
125x8
2x135x8
145x8
Alternating Lunges: (These were hard after my legs were dead from squats )
20x8x2
25x8
35x6
Good Mornings: (These are hard to do since my gym doesn't have a power rack, I did do them today however just picking the bar)
45x8 (To get form and get a feel for the movement- never done these before)
65x8x2
115x8
Calve Raises:
130x8
145x8
160x8x2
175x8
Wood Chops:
60x8 ( alternating sides)
70x8x2
75x8
90x8
Planks:
45 seconds x4
20 crunches

Breakfast:
2 Bowls of Whole Grains Cereal with 2 cups soy milk
2 oranges
Protein shake

Work's going to be hard today with sore legs, let's say I walk alot at my job. Tomorrow, the second half of WBB 1.1, my favorite. Upper Body

[Cirino83]

looks like u got it all figured out...good luck with your goals..and welcome to the boards

[Cards]

July 18th, 2007 Wednesday

Was tired after a long day at work, did get 8 hours of sleep though and plenty of carbs before I hit the gym.


Workout WBB 1.1 upper:
DB Press:
45x8
55x8
60x8
65x8x2
70x7 (8th failure)

Curls:
25x8
30x8
30x8
35x6
35x6

Standing Shoulder Press: ( shoulders were still alittle sore, worked them lighter then normal not to mention a cuff probelm )
20x8 ( warm up loosen up )
25x8
30x8
35x6
35x8

Straight Arm Pulldowns:
80x8
100x8
110x8
115x8
120x8

Dips:
BWx8x5

We have no medicine ball at my gym, we're stright ghetto, so I did crunches instead.

Note: Have another 8-10 hour shift today at work which is going to kill my entire body, it's like an additional workout. I get tomorrow off which lucky is a rest day and an off day. Hello 20 hours of sleep and lots and lots of food. I also tried to shove about 1k calories down my throat this morning, I'm a small kid, 5'5 1/2 and I couldnt fit it all down . I get free food at work, so I guess i'm going to pig out there. Lucky, it's made by a bunch of chefs and it's high quality, non of that unhealthy stuff. So looking forward to tomorrow but even more to the day after, first day of deadlifts.

[North]

Nice workouts, what kind of job do you have?

[Cards]

I work in the resturant business, more along the lines of banquets, so all the left over food is mine

[Cards]

July 19th, 2007

Off day today. Going to take it easy. No running around for stupid crap or busting my a** at work. Going to head to the gym today and just do alittle bit of cardio to help burn off BF%, i'm talking low intensity. I'm also trying to just as much food as I possibly can down my throat, but it's not easy. At some point my body just wont let anything else down. At least with oatmeal

Gym:
Cardio 20 minutes low intesity. (Gotta keep those abbs =) )

[Cards]

July 20th, 2007

Today was the 2nd day of lower body for WBB1.1 , felt like s*** today, drank alittle to much in celebration. Still gave it my best. This was also my first day of doing deadlifts.

Deadlifts:
135x5
135x5
155x5
155x5
175x5 ( I feel like my form is proper but I don't know if I"m using the right muscles to lift at the right times? )

SLDL:
Barx8x5 (Lower back was sore for the DLS and I just wanted to get my form down for next time)

Pull Threw:
80x8
100x8
110x8
110x8

Seated Calve Raises:
130x8
145x8
160x8
175x8
190x8

Leg Raises:
BWx10x5

Note:
I only really drink once a month if even that, so next time I can give it my all and not think about throwing up the entire time I'm at the gym, mm mm fun.

Edit: Here's a before picture

[Cards]

July 21st,2007

Had to drag my self out of bed this morning at 9 a.m. I'm not a morning person.


Upper Body:

Flat Bench:
135x8
135x8
145x8
145x8
155x8
155x7

Wide Grip Chin Ups:
BWx8
BWx8
BWx8
BWx8
BWx8

Scaption:
20x8
20x8
25x8
25x8
25x8

Seated Wide Grip Row:
80x8
110x8
130x8
130x8
145x6

Skull Crushers:
25x8
25x8
25x8
30x8
30x8 (I did these last, my tri's were shot by then)

Here's a current pic of me, sorry it's on my phone, but I have no digital camera. Hideous, I know.

[Cards]

july 22, 2007

Today: Off Day

Gym:

I'll probably end up doing 30 min to an hour of really low intensity eliptical or something. Keep my heartrate around 120 to burn stored fat instead of muscle
Weight gain has offically slowed down. I decided I wasn't going to bulk in the beginning and just do it the hard way and to just slowly pack on lean muscle mass. As id my entire body is sore. Running today should losen up and strench everything so by tomorrow I'll be ready for more squats.

Food:
The only thing I do more then sleep and that's upwards of 12 hours ( after a 10 hour day at work dealing with people and busting my a** and a intense weight lifting session) is eat. I eat al day every day except it's health food which kinda sucks. These things include

All types of lean meats, oatmeal, fresh fruit, soy milks, whole wheat cereal, naturl peanut butter, etc.

[Cards]

July 23, 2007


Routine:

Back Squats:
135x5
135x5
185x5 (PR)
205x3 (PR again) ( legs were shot on the 3rd one)

Alternating Lunges:
25x
30x8
30x8
30x8
35x6

SLDS
Barx12x3
65x10x2

Calve Raises:
140x8
150x8
200x8
215x8
225x8

Wood Chops:
60x8x5 ( alternating sides)


Note:
No other abb workout today, the squats killed my legs again but 205 was a PR . Instead of more abbs I streched for 15 minutes. Was up at 5:45 this morning for work then hit the gym hard after 9 hours but the session was good and I gave it my all..

[Cards]

July 24th, 2007

Workout WBB 1.1 upper:
DB Press:
55x8
55x8
60x8
65x8
70x8
75x6 (Pr)

Curls:
30x8
30x8
35x8
35x8
40x6 (Pr)

Military Press:
45x8x2
65x8
65x8
75x8
75x8

Straight Arm Pulldowns:
70x8
90x8
110x8
120x8
120x8

Dips:
BWx8x5 ( Wish I had a belt to add weight, Ill probably do seated dips next time )

Note:
I just keep pushing my self, and I'm seeing things happen. Feels good.

[Cirino83]

nice upper body work man

[Cards]

thanks !! it's my favorite day other then squats!

[pbal17]

damnnn those curls are getting BIG

[Cards]

July 25, 2007

Gym:
Cardio
30-60 min extremely low intensity. Target heart rate 115-125

Note: I get the impression no one likes cardio because at high heart rates, the body cant metabolize fat and it start to burn muscle instead. Also, for all the people who bulk it's almost counter active. But, I believe that while just putting on lean muscle mass, cardio on off days helps? This is my impression someone let me know if I’m wrong, other wise I’m just going to keep hitting it hard on my workout days and doing low intensity cardio on my off days.

[Cards]

July 26, 2007

Deadlifts:
135x5
155x5
185x5
185x5
185x5
205x2 (Pr)

SLDL:
Barx8x2
65x8
85x8

Alternating Lunges:
35x8
40x8
45x8x2
50x6

Seated Calve Raises:
160x8
190x8
225x8
250x8
260x8

Shrugs:
135x8
185x8
225x8
245x8
265x8

Abs:
30 Crunchs
20 leg lifts
45x10x2 side lifts?

Note:
Today was a killer workout. I drank at least 5 bottles of water and was drenched the entire time. The dead lifts were amazing. They were bogus but my form was good, and my lower back feels sooo good. I know I could do more, but I want to take it slow, not kill my back and develop my muscles and my form, not to mention my legs aren’t where they should be so I'm still working to catch those up with the rest of my body. Decided to do some shrugs today, haven't done those since I started WBB 1.1, felt really good. Shrugs are probably my favorite exercise, I have no idea why. I can't wait for tomorrow for upper body then back home to a decent gym, thank god. I also stepped on the scale today, said 160 but I had some heavy sweat pants on so I'm thinking i'm about 156 now. It's slow but it's going.

[Herandi]

great leg day, deads looking solid

[Cards]

July 28, 2007

Note: I took yesterday off since I went home. Today was upper body instead.

Flat Bench:
135x8
155x8
155x8
165x8
175x5 ( PR )

Wide Grip Chin Ups:
BWx8
BWx8
BWx8
BWx8
BWx8

Scaption:
20x8
20x8
25x8
25x8
25x8

Seated Wide Grip Row:
120x8
130x8
130x8
130x8
140x8

Skull Crushers:
25x8
27.5x8
25x8
30x8
30x5 (I d id these last, my tri's were shot by then)

Curls:
30x8
35x8


Shrugs:
180x8
180x8
270x8

Note:
Had a few people to work out with today, made it alot better. Did a few shrugs and curls today since everyone else was, didn't want to be left out. I felt like it was a good overall workout, slowly improving with bench.

[Herandi]

bench and chins looking real solid there, nice workout

[Cards]

July 29, 2007


Routine:
ATF Squats: ( My first time doing ATF squats)
105x8
115x8
135x8
135x6
145x8

Alternating Lunges:
35x8
45x8
50x8
45x8
40x8

SLDL's:]
95x8
115x8
135x8
145x8
150x8 ( PR )

Standing Calve Raises:
160x8
220x8x8
240x8
280x8 ( Pr )
220x8

Wood Chops:
60x8
70x8x2
80x8
90x8

Crunches:
bwx20x5

Note:
Today was my first day doing squats in a power rack instead of the smith machine since I'm back home and the gym actualy HAS a power rack. It was also the first time I did atf squats, those reallllly take it out of you. SLDLS def improved since the last time I did them and I finally understand the mechanics. Made the exercise more enjoyable. Overall the workout killed me and tomorrows my off day! Time to raid the fridge, one of the best perks of being home.

[Herandi]

yep like you only started doing atf squats recently and they kill you when your body's not used to them. I was looking at ur before and after photos and u've put on A LOT of mass, u look tons better good job man.

[pbal17]

herandi couldnt be any more right. im gonna start calling you the pope the way you're pulling in that mass. hahah