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Thread: Get big or Go home (Justin Ryan's Training Journal)

  1. #1
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Getting big or Going home (Justin Ryan's Training Journal)

    Alright, I'm going to start one of these to keep myself on track and to allow everyone to post any helpful information they have.

    First some background info. I'm 18 years old, 6'2 and 140lbs. I've been working out on/off for around 7 months now. I stopped from Dec-halfway through March due to lack of motivation. I started a 12 week rotation, training one muscle area hard each week:

    Week 1,5,9
    ~Chest, Tri's
    Week 2,6,10
    ~Shoulders, Traps
    Week 3,7,11
    ~Back, Biceps
    Week 4,8,12
    ~Legs, Calves

    I'm starting week 2 right now. I have some pics of me starting out week 1 & today, but I can't post them yet becuase I'm still a newbie to the site

    Goals: (meet by beggining of school or end of 12 week session)
    Get up to 160lbs and stay as cut as possible
    Bench max set of 200lbs
    Curl 50lbs per arm
    Get better diet
    Go to gym every day (Free day sat, cardio sun)

    Monday, May 19

    Lat Pulldown 3x12 @90lbs
    Lateral Arm Raise 3x12 @15 & 1x8 @20
    Barbell Shrug 3x20 @155
    Bent over lateral Raise 3x15 @25
    Overhead dumbell Raise 2x30 @20 (alternating arms)
    Straight arm cable Raise 3x10 @20

    Ran 8 min, Alternating sprinting 1min, walk 30 sec.

    Diet

    10:00am Protein shake (20g protein, 8oz milk, 1tsp chocolate) & Creadex
    *Pre-workout: 2 scoops Plasmacore & 8oz water
    *workout
    12:30pm Creadex serving
    1:00pm Salted Pretzel & 1 serving of Junior mints
    8:30pm 2 boneless/skinnless chickenbreast w/ salad & pepsi
    11:00pm Protein shake (20g Protein, 8oz milk, 1tsp chocolate)

    Notes: Missed breakfast & had super late dinner. But Saw Iron Man and it was a kick a** show.
    Last edited by Justin Ryan; 05-20-2008 at 03:39 PM.

  2. #2
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Tuesday, May 20

    Back:
    Bent Over Dumbell Row 3x8 @40lbs
    Seated Cable Row 3x10 @90lbs
    Straight arm calbe pulldown 3x12 @45lbs

    Biceps:
    Barbell Curl 4x15 @55lbs
    Dumbell Curl 3x15 @25lbs & 2x15 @35lbs(alt.)
    Incline Bench curl 3x12 @25lbs (alt.)
    Concentration Curl 1x10 @20lbs

    Abs:
    Bench Crunch 2x20 BW
    Knee Tuck 2x20
    Reverse Crunch 2x20
    Supine Weighted Crunch 2x20 @10lbs
    Seated Side bend 20xside @35lbs

    Note: Need to do Dumbell curl first, the Barbell curl killed my biceps. Also, need to wake up when my alarm clock goes off instead of 3 hours after.

    Diet:

    11:30am Creadex, Protein shake(20g protein, 8oz milk, 1tsp chocolate) 2 eggs
    *pre-workout- 2 scoops plasmacore, 8oz water
    *workout
    *post-workout- Creadex, Protein shake
    2:30pm Salad with 4 slices deli turkey & some fudge.
    6:30pm 2 slices ground steak & mashed patatoes
    10:00pm Protein Shake
    Last edited by Justin Ryan; 05-20-2008 at 07:28 PM.

  3. #3
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Ahhh Ran out of milk last night. No more protein shakes.....

  4. #4
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Wednesday, May 21

    W/O:
    Low Cable Crossover 3/12 @80lbs (40 ea. side)
    High Cable Crossover 3/12 @80 (40 ea. side
    Fly Machine 1x8 @90, 1x12 @70, 3x15 @60
    Incline Bench 1x10 @85, 2x10 @65
    Flat Bench 2x10 @95, 1x10 @85
    Decline Bench 3x10 @85, 2x10@65
    Dumbell Press 1x4 @80, 3x12 @60
    Incline pushup 3xFail 5,0,0
    Flat pushup 3xFail 0,0,0
    Decline pushup 3xFail Super Fail

    Close Grip Bench 3x6,6,8 @65
    Cable press down 3x8 @70
    overhead cable extension 4x10 @30

    Cable Crossover 4x10 @60, 3x20 @40

    Ran 10 min, sprinting 5 minutes, walking 5 minutes.

    Notes: Felt really weak today for some reason, I really need a someone to spot so I can get out of my confidence zone.


    Diet:

    Calories: 2340
    Fat: 87g
    Carbs: 123g
    Protein: 262g
    Last edited by Justin Ryan; 05-21-2008 at 09:46 PM.

  5. #5
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Thursday May 22

    Workout:

    Barbell Squat 5@90, 3@115, 6@130
    Leg Press 3x10 @112
    Leg Extension 3x15 @135
    Sitting Leg Curl 3x10 @85

    Standing Calf Raise 3/12 @250+BW
    Seated Calf Raise 3/15 @90

    Bench Crunch 2/30
    Knee Tuck 2/35
    Reverse Crunch 1/30
    Supine Weighted Crunch 1/30

    Run 10 min, alternating walk/sprint

    Notes: Good/Bad day at gym. Today was my first day doing squats, so at first I was clueless on form. I asked one of the guys at the gym doing them to help me with my form and how to do it, he told me to get the hell away from him. That pissed me off. So later on I saw another guy doing them, when he was taking a break I asked him and he was really cool and showed me how to do them with the correct form and everything. Really cool guy.
    Other than that, need to warm legs up a little on the bycicle or something before starting leg workouts, or stretch very well. Pretty good though for the first day of actually trying on legs.

    Diet:

    Calories: 3442
    Fat: 149g
    Carb: 237g
    Protein: 290
    Last edited by Justin Ryan; 05-22-2008 at 09:01 PM.

  6. #6
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Starting pics

    Pics @ week 1

    For comparison









    Oh, anyone thats wondering, my tattoo reads:

    Honesty
    Purity
    Loyalty

  7. #7
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Saturday, May 24th

    Off day, so I pretty much just did whatever I wanted to.

    Bench:
    10x85, 4x95, 4x105, 4x125, 2x135

    Squat 3x5 @ 135

    Dead lift 2x8 @ 115

    Supine Bench Crunch 1x30 @ 10 +BW

    Seated Knee Tuck 2x30 @ BW

    Cable Crossover 3x12 @ 80

    Note: Good day at the gym, working on Form with benching, squats, and deadlift. Had g/f with me, it was fun.

  8. #8
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Tuesday, May 27th

    Dumbell Curl 3x12 @30, 1x8 @35
    Incline Bench Curl 3x10 @25
    Barbell Curl 2x10 @55
    Preacher Curl 2x10 @55
    Cable Curl 3x12 @40

    Straight Arm Pulldown 3x12@40
    Wide arm Pull ups 3,2,4
    Dumbell Row 3x8 @45

  9. #9
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Wednesday, May 28th

    Bench Press:

    10x95, 4x115, 3x125, 4x135, 4x135, 4x135, Fail@145, 4x135, 10x115, 10x95

    Cable crossover:

    3x12 @80

    Incline bench:

    3x10 @95

    Decline Bench:

    3x10 @ 105

  10. #10
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Thursday, May 29

    Lat Pulldown:

    3x10 @ 100

    Arm Raise

    3x10 @ 15ea.

    Overhead Dumbell

    3x20 @ 20

    Barbell Shrug

    3x15 @ 155

    Reverse Crossover Machine

    2x10 @ 60

    Pullup

    5

    Lat Pulldown (behind shoulders)

    2x12 @ 125

    Run 10 min Sprint & walk



    Diet:

    Calories: 3508
    Fat: 139g
    Carb: 314g
    Protein: 248

  11. #11
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Friday, May 30

    Barbell Squat

    2x10 @105, 3x5 @ 135

    Deadlift

    3x8@ 105

    Standing calf raise

    3x10@ 230

    Sitting calf raise

    3x10@ 115

    Leg Extension

    3x10@ 135

  12. #12
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Saturday, May 31

    Bench Press:

    10x105, 3x5@ 115

    Dumbell curl

    3x20@ 25

    Cable Curl (bowflex)

    3x20@ 50


    Diet:

    Calories: 2500+
    Fat:103g
    Carbs:226g
    Protein: 169g

  13. #13
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Sunday, June 1

    No workout today. Picked up new protein supplements from GNC today!

    MAP Freak Fix Whey
    GNC Pro Performance PM protein

    These should work great for a while. We'll se how they do!

  14. #14
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Monday, June 2nd.

    Fool around day since Jeff was here

    Squat:

    2x5@ 135; 3x5@ 155

    Dead Lift

    3x8@ 115

    Sitting Calf Raise

    3x10@ 140

    Standing calf raise

    3x10@ 235

    Benchpress

    10x90; 3x8@ 115, 3x5@ 135




    Diet:

    Calories: 2580
    Fat: 113g
    Carbs: 185g
    Protein: 224g

    Note: need to get back to serious training tomorrow. Been kindof slacking since Jeff was here, and they gym was closed last monday which threw me off a little. Otherwise lately, I've been consistently upping the weights. Weighted today at 145.
    Last edited by Justin Ryan; 06-02-2008 at 09:17 PM.

  15. #15
    Chubbs McGee Auburn's Avatar
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    I really think it would be in your best interest to try the Starting Strength program.

  16. #16
    moar nao fooz's Avatar
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    Yes, I agree. Keep up the diet consistent, and no doubt you'll be big soon. Keep it up buddy!
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  17. #17
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Thanks guys,

    Where do I find these W/O programs on the site??

    Well, I gained 2 punds in a week. So I think I'm doing pretty good for my diet right now. went from 143 to 145. I'll keep up my diet to around 2500 calories, and 180~200g of protein.

  18. #18
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Tuesday, June 3rd

    DB Bench:

    5x50; 5x60; 5x80, 3x8@ 90

    Incline DB Bench

    3x10 @ 60

    Skull Crushers

    3x10 @55

    Close Grip Bench

    3x10@ 65

    Straight Arm Fly

    3x10 @ 80

    Incline Pushup

    11, 8, Fail

    Decline Pushup

    7, 3, fail

    Pushup,

    10, 5, fail



    Notes: Gym was bloody hot as hell. They need to turn the A/C on.

    Diet:

    Calories: 2480
    Fat: 93g
    Carbs: 114g
    Protein: 290g
    Last edited by Justin Ryan; 06-03-2008 at 11:33 PM.

  19. #19
    T.J.W. TheLion's Avatar
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    your calories need to be a lot higher. protein is pretty good. just stay in the gym, dont let the volume of info freak you out. just do whatever it takes to get into the gym consistenly. make it part of your routine and dont leave yourself a way to quit. umm, other than that. go eat a baby cow or something.
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  20. #20
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Wednesday, June 4th

    Lat Pulldown 3x10@110
    Arm Raise 3x10@15 ea.
    BB Shrug 3x10@155
    DB Delt Raise 3x10@30 ea
    Straight Arm Cable Raise 3x10@20ea

    DB Curl 3x10@ 30 ea (1x40lbs ea!! goal met)


    Note: Pulldown felt great, I can definetly bump up the weight. Same for DB Shrug. Didn't feel very motivated today and didn't get around to arms, Probably because I wasn't listening to my music and had a lot on my mind. I think I need to start going to the gym in the mornings again because by the afternoon the bench room was at 91degrees. I was soaking wet when I left the gym.

    Diet:

    Calories: 2560
    Fat: 118g
    Carb: 138g
    Protein: 244g
    Last edited by Justin Ryan; 06-04-2008 at 09:33 PM.

  21. #21
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Quote Originally Posted by TheLion View Post
    your calories need to be a lot higher. protein is pretty good. just stay in the gym, dont let the volume of info freak you out. just do whatever it takes to get into the gym consistenly. make it part of your routine and dont leave yourself a way to quit. umm, other than that. go eat a baby cow or something.


    Thanks man. I'll try and bump my calories up to over 3,000. I can definetly see gains after a week at 2500+, So I'm going to stay here for another week and see where it puts me. If I don't gain anymore i'll bump it up again. 2lbs in a week was good for last week.

  22. #22
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Alright, Here is my new schedule. Pretty much the same as before, except doubling up to workout each body part twice a week. I just want more intensity in my workouts because I'm not feeling as sore as I like anymore. Even after doing squats 3 times in my life, I'm no where near as sore as I was the first time i did them a week ago. So here goes. If anyone is lookking I'm completely open to suggestions, comments, feedback. I know ya'll are way smarter than me and greatly respect your judgments. Oh and I don't really plan on doing all the excersizes... Just a list I made up of all the ones I could think of doing

    Monday:
    Squat
    Deadlift
    Sitting Calf Raise
    Standing Calf Raise
    Leg Extension
    Leg Curl
    Leg Press
    Seated Cable Row
    Leaning DB Row
    Cable Pull Down
    Pull Ups

    Tuesday:

    Cable Crossover
    Fly Machine
    Straight Fly
    DB Bench
    I-DB Bench
    D-DB Bench
    I-Pushup
    F-Pushup
    D-Pushup
    Close Grip Bench
    Cable Pressdown
    Skull Crusher
    Overhead Cable ext
    Dips

    Wednesday:

    Lat Pulldown
    Arm Raise
    Barbell Shrug
    DB Delt Raise
    StraightArm Cable Raise
    Chin Ups
    DB Curl
    Incline DB Curl
    BB Curl
    I-BB Curl
    Preacher Curl
    Cable Curl

    Thursday:

    Squat
    Deadlift
    Sitting Calf Raise
    Standing Calf Raise
    Leg Extension
    Leg Curl
    Leg Press
    Seated Cable Row
    Leaning DB Row
    Cable Pull Down
    Pull Ups

    Friday:

    F-Bench
    I-Bench
    D-Bench
    Cable Crossover
    Straight Fly
    I-Pushup
    F-Pushup
    D-Pushup
    Close Grip Bench
    Cable Pressdown
    Skull Crusher
    Overhead Cable ext
    Dips

    Saturday:

    Rest
    Fool Around Day, Focus mainly on Arms & Shoulders. No set Routine though

    Sunday:

    Rest


    Also until this Sunday (June 7th?) I my diet will be 2500+ Calories; 240g Protein. If I haven't gained 1.5~2 lbs by sunday I will up the calories to 3000.

    Update:

    old goals:

    Bench: 150lbs; Met June 3rd, 2008!!!!!!!
    Curl: 40lbs; Met June 4th, 2008!!!!!!!!

    New Goals!

    Bench: 180lbs
    Squat: 200lbs
    DL: 200lbs


    So I am very happy with my progression since the start of this Journal.

    On a side note: Both my bench and curl were 1 rep. Not much to log, but hey! its a goal met, and I can't wait to get to my new ones
    Last edited by Justin Ryan; 06-05-2008 at 09:03 AM.

  23. #23
    moar nao fooz's Avatar
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    Hey bud, ditch the curl "50 lbs". That don't mean ****. If you do heavy back work, your curls will go up... for sure. DL and Squat. boiiiieeee
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  24. #24
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Quote Originally Posted by fooz View Post
    Hey bud, ditch the curl "50 lbs". That don't mean ****. If you do heavy back work, your curls will go up... for sure. DL and Squat. boiiiieeee
    Alright, thanks!

  25. #25
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Thursday, June 5

    Squat: 3x5@ 115; 3x4@135
    DL: 3x5@ 135
    Sitting Calf Raise: 3x10@ 90
    Standling Calf Raise: 3x10@290
    Leg extension: 3x10@135

    Seated Cable Row: 3x10@110
    Cable Pulldown: 3x10@35 ea.
    Pullup: 5,4,2

    Notes: Gy, was way cooler in the morning. Should have eaten before going to the gym, didn't feel very energized.

    Diet:

    Calories: 2630
    Fat: 97g
    Carbs: 176g
    Protein: 275g
    Last edited by Justin Ryan; 06-05-2008 at 09:05 PM.

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