I've been meaning to do this for a while, so here it is - my very own journal. I'm hoping to get some good feedback. I really want to maximize my gains and I've been in a holding pattern for some time now.
Here's a little about me:
I'm 30, 6ft tall, 218lbs. I've been working out for about a year and a half. The last 4 or 5 months have been really disappointing as far as results. I was stuck at 210. I'm working my ass off at the gym, eating gobs of protein, and standard measures of creatine, glutamine, multi-vitamin, etc. I've recently started gulping down lots of weight gainer and have picked up 8 pounds.
As far as my overall progress, I feel really great about it. When I started a year and a half ago I weighed about 165-170. way skinny! Here is a picture of me from that time:
Last edited by Teufelhund; 08-10-2003 at 12:29 AM.
Here is another before pic- This is me and my wife. Sorry - there were absolutely positively without-a-doubt NO photographs of me allowed without a big baggy t-shirt. I was very self conscious at the time. I guess you'll just have to imagine the ribs poking through my chest...
*edit - zapping faces
Last edited by Teufelhund; 08-10-2003 at 12:29 AM.
Wow - who knew it was so hard to get a good looking picture of yourself... After about 20 tries, this is the best of what I have for my "now" picture.
I have to say I'm lookin' kinda fat, and my favorite vein thingy in my arm isn't showing
I'll post my last week's workouts so you have an idea of what I do...
Last edited by Teufelhund; 08-10-2003 at 10:15 AM.
I am just gonna post this before closeup so maybe you can compare the way the gold chain fits me now. I guess its a good measure of progress.
*edit* See a better example of after further down. I found the shirt I wore in the second pic. You can see the diff in how it fits.
Last edited by Teufelhund; 08-07-2003 at 08:29 PM.
Looks like some good progress so far bro.
We'll be able to help ya out a little more if you post your current routine and diet.
Hang on - its coming! I gotto go eat right now though - I'm starving.
7-30-2003, weight = 215
Lat Pulldowns 2 sets 120x12
180x11 / 210x8 / 210x5 drop 190x4
Seated Cable Row
90x12 / 135x8 / 160x8 / 180x6
100x10 / 130x10 / 180x5
Bent over Dumbbell rows
70x13 / 90x12 / 110x8
Pulldown lever machine thing
90x10 / 135x10 / 180x5
I did a bicep workout after this but neglected to write anything down...
225x10 / 315x9 / 365x8 / 365x9 to failure
I need to work on my squat form.
200x15 / 230x12 / 295x7
Lying Leg Curls
50x12 / 100x10 / 120x6
45x10 / 60x10
Where I stand on the floor with one foot, other on a 6inch box. holding a 45lb or 60lb dumbell in each hand. Lunge 10 times per foot.
Shoulder & Tri Day
dumbell military press 40x10 / 50x15
BB Military Press
185x10 / 205x9 / 225x10 / 245x5
Had a guy spotting me on the last set who wouldn't stop lifting on the bar. I have no idea how much of that work was mine. Haet that.
DB Military Press
70x8 / 70x10 / 70x8
30x10 / 35x10 / 40x7
20x10 / 30x10 / 30x10
Rear Delt Raise Is that the right name?
30x16 / 40x10 / 40x12 / 45x8
Pushdowns on the regular cable, not the one with multiple pulleys that reduces the weight.
100x12 / 120x8 / 120x8
45x11 / 90x8
75x15 / 105x8
Back and Triceps
8-2-2003 Rested this day
hmm.. Why did I do Tri's again...
70x15 / 100x10 / 120x4 / 110x9
With rope on multi-pulley cable machine
80x10 / 130x6 straight to 80x4
Overhead Tri Extensions
40x10 / 35x6 / 45x10
with barbell - first time doing this
50x10 / 70x12 / 90x10
45x15 / 90x10 / 0x22
Wide Grip PullUps
2 sets of 6
10x70 / 10x120 / 4x180 bad lat day I guess
45x20 / 90x12 / 140x12 / 180xlost count
Seated Calf Raise
100x? / 100x? / 150x? / 150x9
forgot to record reps...
BenchPress - 135x21 / 135x15
225x10 / 245x7 / 245x4
Incline Bench Press
135x10 / 225x5 / 205x8 / 205x9
Decline Bench Press
205x10 / 225x8 / 255x6
Incline Dumbell Fly
40x10 / 60x10 ouch / 50x5
Last edited by Teufelhund; 08-06-2003 at 09:56 PM.
Leg Extensions 150x20 / 100x12
135x13 full / 225x12full / 315x10full / 375x6 / 375x10 with spot
last two sets were not full squats.
Stiff Legged Dead Lifts first time
cambered bar - 90x10
this freakin' hurts! How do ya'll do these things? I could barely walk after this.
Hack Squat machine
180x12 / 270x10 / 340x12 ouch
Smith machine Squats
135x20 waaaaay deep
Seated Leg Curl
100x20 / 150x10 / 180x6
Shoulder Day, interrupted
db military press 45x12
Barbell Military press
135x12 / 205x8 / 205x9 / 185x10
Dumbell Military Press
60x8 / 60x10
My left shoulder was hurting today. I thought I might end up losing control of the weight and hurting myself. I tried to really buckle down on the form, but that only helped a little. I decided that I have probably pushed myself too hard the last week - might need to take a couple days rest before I go back to it.
Tefelhund's Typical Food Day
(since the quest for size began in earnest):
4:00am Wake up STARVING. Drink 400cal weight gainer, 55gWhey protein. Go back to bed.
7:00am Wake up again starving. Drink 600cal weight gainer, 55g whey protein, teaspoon glutamine. Take multivitamin, vitamin C and E, blood pressure med. Usually also eat a banana or apple or something
9:00am Stumble into work. Drink 2 cups of coffee. with tons of sugar.
9:30am Begin day long ritual of walking to water dispensor to desk to potty to water dispensor to desk to potty to...
10:30am Yep, more weight gainer(200cal) and 55g whey protein.
12:00pm Lunch. Usually a footlong extra meat Subway on wheat or all-you-can-eat Chinese buffet or some combination of Pasta, chicken, cheese, and red sauce. This is my big meal.
3:00pm Weight gainer(200cal) and 55g whey protein.
5:00pm Weight gainer(200cal) and 55g whey protein.
7:00pm get home from work. Drink WeightGainer(600cal) and 55g whey protein. multivitamin, C, and E. 1 asparin. go to gym.
10:00pm Post workout weight gainer and whey protein. creatine, glutamine. eat dinner. Usually grilled chicken or steak or fajita with salad or corn or something. Sometimes rice, too.
11:30pm Bedtime! 30g banana flavored casein protein, glutamine. ZMA.
Wow - I never realized how much chocolate flavored weight gainer and protein crap I drink. Up until somewhere near the end of last month, my diet looked similar except without most of the weight gainers in there. Wasn't gaining ANY weight with that. I chose the weight gainer because of the difficulty of getting real food.
heh, I'm sure I've given y'all plenty to pick on.
Let the Feedback Begin!
Last edited by Teufelhund; 08-06-2003 at 11:00 PM.
Ahaaa! I just found the shirt I wore in the 2nd before pic.
I put it on and took another picture. NOW you can see the difference.
Damn - thats freaky.
Last edited by Teufelhund; 08-10-2003 at 12:31 AM.
Looks like you've made some really good progress. You're lifting some heavy weight.
I'm not a diet expert, so I'll let some of the other guys give you advice on what you're eating. However, I have to say I agree that you take a LOT of protein. I really doubt you need that much.
Keep up the good work.
"If we're all God's children....what's so special about Jesus?" - Jimmy Carr
"The only difference between a dead skunk lying in the road and a dead lawyer lying in the road is that there are skid marks around the skunk."
Don't mistake kindness for weakness.
Too much protein? but thats less than 2g per pound of bodyweight...
There's really not any need for more than 1-1.5g per lb. Closer to one is the norm.
Man, I've been looking at BigChaseyChase's journal. That guy is amazing. I just don't know how that workout schedule works for him. Does anyone else here use the Mike Mentzer method?
Maybe I'm just a little impatient or something, but I'm feeling a bit underwhelmed here...
SOMEBODY POST SOMETHING!!!
If you want a general question like that answered you're better off putting it in a general section of the board, not your jounal. People usually reserve their journals for posting their workouts, diets, etc. and getting feedback on those. There's many other areas of the boards other than journals. Check it out and explore.
Oh - yeah. That occurred to me as I was submitting it.
I actually was trying to get some feedback on my workouts, though.
Man - I spent 2 hours putting this info up last night... Doesn't anyone have anything? I was so sure I'd get a ton of feedback.
I guess I'll list some questions:
I am concerned that I am working out too much, but at the same time, I am desperate to go to the gym and play.
I have been stuck in a looong plateau. And the weight gainer above is my attempt to get out of it. Also just started a workout log (which I think was a MAJOR reason I was not progressing) Any further ideas to help break out of it?
Should I be working on gaining weight (I do want to be bigger, of course) or should I maybe diet down (I could stand to lose some fat)?
Let me know what y'all think.
Not to skip your questions but, how long was it between your first few pictures and the after pictures with you looking all pumped up? Just curious, you look great!
Best way to cheat on deadlifts...
Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial