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Thread: First Step To Greatness!

  1. #1
    Senior Member Titan's Avatar
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    First Step To Greatness!

    I am going to keep track of my progress... online now for convienance sake, and also so i may get feedback from people who know what they are doing.

    I just turned 16 years old.

    I started about 2 months ago.
    Arms:13" Thighs:22.5"
    Forearms:11.5" Calfs:15.25"
    Chest:39" Waist: 30"
    Neck: 16.25"

    Weight: 153.5 lbs Bf: ~10.5%

    Goals by June 30 2002:
    Bench 200x6
    DL 255x6
    Full Squat 255x6

    [quote}Day 1 - chest/abs
    Day 2 - Back/calves
    Day 3 - off or light cardio(fast walk 30 min)
    Day 4 - Shoulders/arms
    Day 5 - Legs
    Day 6 - off/stretch for 30 min
    Day 7 - off, light cardio, or start cycle again(chest)[/quote]

    Diet
    I am attempting to get protein every 2.5 hours.
    Weekdays:
    7:15-1/2 cup oatmeal, 1 egg, peanut butter, whey
    10:30- 3 hardboiled eggs w/ some form of carb
    12:30- tuna w/ salsa, 1 slice bread, apple
    3:30- whey protein shake, w/ complex carb
    5:00- (pre-workout) Cottage cheese
    7:30- Dinner (Post-Workout)( i have little control over this) usually some chicken w/ some form of carb)
    9:45- Cottage cheese, green tea

    Any at any point in this journal is appreciated. Im here to learn.
    Attached Images Attached Images
    Last edited by Titan; 04-18-2002 at 08:32 AM.

  2. #2
    King Nothing ericg's Avatar
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    whats with the gang symbol man??!! lol Oh nice hair by the way!!

    Good luck man!!
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  3. #3
    Senior Member Titan's Avatar
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    lol its not a gang symbol, if you get someone to look at that "ok" symbol below yoru waist you get to punch them... i thought everyone knew that

  4. #4
    King Nothing ericg's Avatar
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    ya i knew that dude, just thought i would poke some fun at ya.
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  5. #5
    Senior Member Titan's Avatar
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    THis week is all messed up because im goin snowboarding friday-sunday. I have to lift tuesday-friday to get all my stuff done.


    Tuesday- Chest Abs
    DB Incline press- 50x8 55x8,7
    BB Flat Bench-175x7,6 7 w/ forced
    Dips- +15x 11,7
    Hanging knee raise- +30x12,14
    Machine Crunches-95x12,11

    lifts were weaker than usual. Last week i did BB first, and was able to do 180 for 8 reps twice, this week i did db first and was able to do 5 lbs more on that, but my bb was much weaker. Go figure. Next week i am going to stick with flat bb bench first. Any comments?

    Diet
    830-1/2 cup oatmean 1 egg ~20g whey
    1050-meatloaf, brown rice, green beans
    330-Peanut butter,yorgurt, orange
    440-(preworkout)1 cup cottage cheese, Peanuts
    725-(postworkout)75g dextrose, ~8-10 egg whites, 1 whole
    945- protein shake w/ ~40 g protein w/ ff sf pudding
    Last edited by Titan; 03-27-2002 at 11:27 AM.

  6. #6
    Senior Member Titan's Avatar
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    Wednesday - Back/Biceps
    Deadlifts- 220x7 225x7 235x7
    Db Rows- 70x7,7,6
    Close Grip Pulldowns- 160x5,6,6
    Straight BB Curl- 70x7 75x7 80x7
    Hammer Curls- 35x5

    Great Workout! I worked out with Short N Buff, and PodiumKreatin
    DL went up 10 lbs, and i believe i could have done another 10-15 lbs on top of that, oh well. Complete failure on hammer curls, couldnt do the extra set i was planning on doing.
    Ace workout

    Diet
    930- 1/2 cup oatmeal, egg, ~20 g whey
    1130- brown rice, tuna (pre workout)
    200- 75g dextrose, ~35 g whey, ~7.5 g creatine (post workout)
    300- protein bar
    530- steak, 1/2 bellpepper, onion, brown rice
    750- 1.5 cups ff cottage cheese, yorgurt, apple

    Went to bed at 850 because i am extremely tired.

  7. #7
    Senior Member Titan's Avatar
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    Thursday-Legs
    Squat- 165x20
    Horrible, the weight was too light, but because of no rest from back day, my lower back and romboids were screaming during this. I need a weight belt, and a uninterupted schedule.
    Leg Press- 310x10,8,7
    Leg Curl- 100x9 110x8
    Standing calf raise- 110x10,9
    Seated calf raise- 95x13x2

    Bad set of breathing squats screwed me up. SHould have had a rest after back day. Take what i can get.

    Diet
    830- 1/2 cup oatmeal, egg, ~20g whey
    1030- 6 egg whites, 2 whole, 2 slices bread w/ PB
    130- tuna w/ brown rice
    400- tuna w/ brown rice (Pre)
    700-75g dextrose ~40 g whey 7.5 g creatine
    930- turkey w/ whatever i can find

    I am going snowboarding tomorrow- and will be back sunday. I am going to do delts/tris tomorrow, but wont have time to post. I will do it when i get back. Later

  8. #8
    Senior Member Titan's Avatar
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    Friday-Shoulders/Triceps
    Overhead DB Press-40x7 35x7,6
    Upright rows-70x7,6,5
    Skull Crushers-65x9 80x7 80x8 absolute failure
    Vbar Pully Pressdown-90x9 100x7

    I went snowboarding right after this, and ate alot the entire weekend.
    Saturday i did 20 minutes on the stairmaster on very high intensity intervals.

    I also began reading NHE, should be done by tomorrow

  9. #9
    Senior Member MonStar1023's Avatar
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    Nice journal man, didnt realize how young you really are! Its all good. Good luck with gaining some weight bro. Keep up the good journal.


  10. #10
    Senior Member Titan's Avatar
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    TURNED 16 YESTERDAY!!!!!!!
    WOOHOO!

  11. #11
    Super Mastah Mod rookiebldr's Avatar
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    Happy Belated birthday. Keep up the good work.

  12. #12
    Senior Member Titan's Avatar
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    Monday- Chest
    I was at my friends today, so i didnt have access to alot of equipment, but still got a pretty good workout.

    BB Flat Bench Press- 165x6 185x5,6 175x7
    BB Incline Bench Press- 135x6 165x3 145x8,6

    Good good pump, and increased flat press 5 lbs.

    Diet
    Starting the carb depletion phase of NHE. THat means fewer than 20 grams of carbs for the next 7 days

    830- 5 eggs
    1115- 2 tb PB ~4 carb
    130- Tuna w/ 1 Tb Olive Oil ~2 oz cheese ~1 carb (pre workout)
    340- Pork 3 oz cheese ~5 g carb (post workout) there was this taryaki (sp?) sauce, which i had to remove.
    450- 3 oz cheese ~1 carb
    645- 1.5 turkey breasts w/ tomato & onion. 5 asparagus. <10 carbs.
    910- tuna w/ 1 Tb olive oil, 2 cups green tea
    All good on carb consumption.

    Not bad day, feeling no affect of the low carbs.
    Last edited by Titan; 04-02-2002 at 10:19 PM.

  13. #13
    Senior Member Titan's Avatar
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    Tuesday- Back/Biceps
    Deadlift- 245x3,6 235x6,5
    Pullups-9,5
    DB row- 70x6,5
    BB curl- 75x6,5,5
    Hammer curls- 35x5,4.5

    Was dead after the deadlift. Back and forearms were exausted. The low carbs arent helping either. Deadlift went up though, so its all good.

    Diet
    700-1.25 cups ff cottage cheese, 1 tb olive oil ~10 carbs
    1035- 5 eggs
    1250- Tuna w/ 1 Tb olive oil
    420-1 chicken breast, w/ 3 oz ff cheese, 1 tb olive oil ~3-4 carbs
    730- meatloaf 2 asparagus <10 carbs
    930- tuna w/ 1 tb olive oil

    Not bad, starting to feel the affects of the very low carbs.
    I have to get rid of all the fat free stuff, before i can start eating the stuff with fat. So i am supplimenting with olive oil to make up for it. I may be taking in too little fat though. Protein is good i belive.

  14. #14
    Senior Member Titan's Avatar
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    Wednesday- Rest
    Diet
    705-5 eggs cooked w/ olive oil
    1030-1 cup cottage cheese w/ 1 Tb olive oil ~8g carbs
    100-tuna w/ 1 tb olive oil, 1 egg
    515- Lots-o meatloaf 3 asparagus <10 g carbs
    900- 1 serving tofu, 1 Tb Peanut Butter ~3 carbs

    PRetty sore today

  15. #15
    Push powerlifting heathj's Avatar
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    How does 1 tbsp of peanut butter only have 3g carbs?

  16. #16
    Senior Member MonStar1023's Avatar
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    heathj-
    What do you mean how does it? It just does bro. Two tbsp. of peanut butter is 7g carbs and like 2g fiber.



    Titan-
    Are you doing NHE man?

  17. #17
    Push powerlifting heathj's Avatar
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    So then wouldn't one have 3.5g carbs? Just thought it had more...nevermind

  18. #18
    Senior Member Titan's Avatar
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    heathj- My peanut butter has for 2 Tb serving- 6 carb, 2 fiber.
    Which make 1 Tb have only 2 actual carbs. Along with the tofu, that makes for a grand total of... ~3 carbs.

    Monstar- Im doin NHE, just starting. I am currently in the 3rd day of the carb depletion, and am trying to stay under 20 g carbs daily. Yup, would like to talk to you about NHE sometime.

  19. #19
    Senior Member MonStar1023's Avatar
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    Titan-
    Start asking questions man I am all open to discussions. You can check out my journal too bro I have been on and off NHE for about 4-5 months now.



    ... Carb depletion is a b*tch.

  20. #20
    Senior Member Titan's Avatar
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    Would you mind critiqueing my journal periodically? I would really enjoy the guidance. That goes for anyone, you got something to say... say it.
    Specific questions:

    How does my diet look?
    Is my lifting appropriate to NHE?
    I am looking to make muscle gains on NHE, is this going to be possible?
    When should i carb load? I lift M,T, Rest, Th, Fri, Rest,Rest
    Any thoughts you would like to pass on regarding NHE, or anything else?
    Thx

    ps...
    How much fat should i be taking in daily? Faigan doesnt adress this

  21. #21
    Senior Member MonStar1023's Avatar
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    How does my diet look?

    Looks good man, just keep your damn carbs down! Thats important bro, thats is key in the diet.

    Is my lifting appropriate to NHE?

    Any kind of low-volume training is appropriate man. I would say 3-4 days per week and not a lot of sets per bodypart. Another thing that I feel works best is carbing up postworkout, like 2-3 hours afterwards.

    I am looking to make muscle gains on NHE, is this going to be possible?

    Yeah its possible, just keep your calories up! Portions high even though not high in carbs. Refeed meal(s) should be a sh*tload of calories spread throughout 3-4 BIG meals. Tons and tons and tons of carbs. I would say around 500+ grams if youre looking for optimal muscle gains.

    When should i carb load? I lift M,T, Rest, Th, Fri, Rest,Rest

    Same split as mine dude. I would carbup Tues and Fri one week, and the following week Mon and Thu. This way your body wont get used to it, youre still carbing up twice a week, and your not carbing up after the same old workouts.

    Any thoughts you would like to pass on regarding NHE, or anything else?

    I would recommend a fat-burner like an ECA or NYC stack. I would also recommend some carbup supplements. Like creatine and glutamine peptides or some ALA. Like a half or even full gram of ALA.


  22. #22
    Senior Member Titan's Avatar
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    Thursday- Legs/Abs
    Squat- 185x9,9,8 Ass to the floor
    Leg Press- 320x6,6,6
    Leg Curl-110x9,8,5
    Standing Calf Raise- 110x12,11
    Seated Calf Raise- 100x14,12
    Abdominal Crunch Machine- 105x11,8
    105 w/ negs 8


    Diet
    700-6 eggs
    1030-1 cup cottage cheese w/ olive oil, 1 egg ~8 g carbs
    1255- tuna w/ olive oil
    430-3 eggs
    715- lots of beef, cooked in olive oil, ~ 2 cups broccoli ~6 g carbs
    I will eat something before i go to bed, around 930.

    Damn was i tired at the gym today. I was fine all day, but as soon as i started lifting i was dead. Must be the lack of carbs, oh well, sacrifices must be made. Just a few more days untill i get on the real NHE diet, not this pre diet ****.

    How much fat should i be eating on NHE?

  23. #23
    Senior Member MonStar1023's Avatar
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    Damn man a*s to the floor squats!? I go 90 degrees and thats enough degrees for me. Haha. Killing my lower body with them. Yeah man the depletion workout is and can definitely be a b*tch. Stick to it though man when you hit your first refeed meal youll love it..



    ... There is no amount of fat on NHE its just moderate protein and moderate fat and close to no carbs. Thats the way that it works best for me at least.
    Last edited by MonStar1023; 04-04-2002 at 10:44 PM.

  24. #24
    Senior Member Titan's Avatar
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    Friday- Shoulders/Triceps

    Overhead DB Press- 40x8,8 35x7
    Upright Rows- 70x7 80x7,5
    Side Raise- 20x6 18x7,6
    Skull Crushers- 75x9,9,7
    Rope Pully Press Down- 50x7,9
    DB shrug- 80x14,11

    CRAP! on the press downs, pretty good on the skulls. GREAT! on shrugs.

    Diet
    705-2 eggs, tuna
    1030-1 cup cottage cheese, 1 Tb olive oil ~8 g carbs
    1255- tuna w/ 1 Tb olive oil
    445- .25 lbs steak (pre)
    720- .8 lbs steak ~3 Tb olive oil 1/2 bell pepper ~4 g carbs
    I will eat something else at around 930-10


    OMG! I was so tired today, and i got the regular ammount of sleep. 8 hrs. My legs are also as SORE as they have ever been. It is extremely difficult to walk.
    I tryed to do 10 mins of intervals on the stair master after my workout, but i was only able to get around 8 of pretty low intensity, because of my sore legs.

    Yummy meat!


    I ate 1 small bowl spaghetti, 2 oz cheese, an orange, and like 2 cups peanuts at 1000
    Last edited by Titan; 04-06-2002 at 08:41 AM.

  25. #25
    Senior Member Titan's Avatar
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    After much thinking, advise from people, and the great new article posted on this site. I am off NHE. It does not coincide with my goals at this point in time, I want to gain muscle mass... NHE seemed was and would be interfering with that. Plus I felt like ****, and my recovery slowed to a crawl. I will continue the bulking diet, and when i reach the point where I want to lose body fat, I will try NHE on a 3 day training split.

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