Page 1 of 2 12 LastLast
Results 1 to 25 of 47

Thread: Steve's Lean Mass Journal

  1. #1
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0

    Steve's Lean Mass Journal

    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
    Attached Images Attached Images
    Last edited by SteveRaiken; 07-29-2005 at 03:05 PM.

  2. #2
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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!!!!!!!!!!!!!
    Last edited by SteveRaiken; 07-25-2005 at 02:40 PM.

  3. #3
    Senior Member
    Join Date
    Jul 2003
    Posts
    3,028
    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.

  4. #4
    $3n10r M3mb3r defcon's Avatar
    Join Date
    Jul 2003
    Location
    Canada
    Posts
    1,331
    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

  5. #5
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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
    Last edited by SteveRaiken; 07-26-2005 at 11:45 AM.

  6. #6
    $3n10r M3mb3r defcon's Avatar
    Join Date
    Jul 2003
    Location
    Canada
    Posts
    1,331
    Nice benching. You'll hit 200 soon!

  7. #7
    Senior Member KevinStarke's Avatar
    Join Date
    Jun 2005
    Location
    Burlington, VT
    Posts
    7,413
    Great session man you can definitelly nail 200 with a quap of 185.

  8. #8
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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
    Last edited by SteveRaiken; 07-27-2005 at 01:35 AM.

  9. #9
    $3n10r M3mb3r defcon's Avatar
    Join Date
    Jul 2003
    Location
    Canada
    Posts
    1,331
    Quote Originally Posted by SteveRaiken
    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.

  10. #10
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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

  11. #11
    $3n10r M3mb3r defcon's Avatar
    Join Date
    Jul 2003
    Location
    Canada
    Posts
    1,331
    Quote Originally Posted by 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
    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.

  12. #12
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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
    Last edited by SteveRaiken; 07-27-2005 at 04:50 PM.

  13. #13
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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
    Last edited by SteveRaiken; 07-28-2005 at 01:37 AM.

  14. #14
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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
    Last edited by SteveRaiken; 07-28-2005 at 10:27 PM.

  15. #15
    $3n10r M3mb3r defcon's Avatar
    Join Date
    Jul 2003
    Location
    Canada
    Posts
    1,331
    Good luck on your game. I use to play baseball, now I just watch it

  16. #16
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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!

  17. #17
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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?

  18. #18
    $3n10r M3mb3r defcon's Avatar
    Join Date
    Jul 2003
    Location
    Canada
    Posts
    1,331
    Quote Originally Posted by 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?

    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.

  19. #19
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    Comparison Pictures
    Attached Images Attached Images
    Last edited by SteveRaiken; 07-29-2005 at 10:53 AM.

  20. #20
    $3n10r M3mb3r defcon's Avatar
    Join Date
    Jul 2003
    Location
    Canada
    Posts
    1,331
    Huge improvement between the pics, much leaner and more LBM.

  21. #21
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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
    Last edited by SteveRaiken; 07-29-2005 at 11:15 PM.

  22. #22
    Senior Member KevinStarke's Avatar
    Join Date
    Jun 2005
    Location
    Burlington, VT
    Posts
    7,413
    Solid workout man keep it up.

  23. #23
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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
    Last edited by SteveRaiken; 07-30-2005 at 08:27 PM.

  24. #24
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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
    Last edited by SteveRaiken; 08-01-2005 at 02:34 PM.

  25. #25
    Wannabebig Member
    Join Date
    Jul 2005
    Posts
    0
    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
    Last edited by SteveRaiken; 08-02-2005 at 10:31 AM.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •