I was recently introduced to this forum by a couple of friends who regularly post here. I have read many of the posts, and this is a great asset to anyone looking to get into bodybuilding or actively participating in it. I have decided that the best way for me to get help and feedback about the way I work out is to make a journal where people who actually know what they are doing can look at and comment on what I am doing.
I have recently recovered from forearm tendonitis, which caused me to quit wrestling.
Stats: 15 y/o 6’1” 145lbs 9% bf
My goal is to gain mass; strength will come with that, so it is secondary.
Current Training Split
Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: Rest
Day 4: Shoulders and Traps
Day 5: Legs and Abs
Day 6: Rest
I will start recording my routine tonight.
add an other rest day
upper chest freak
Final Workout Split
Tuesday: Chest and Triceps
Wednesday: Back and Biceps
Friday: Shoulders and Traps
Saturday: Legs and Abs
9:20A – 2 eggs w/ ~4 eggbeaters w/ cheese
11:00A – 2 cups ff cottage cheese w/ grapes
1:15 P – Tuna on 2 slices wheat bread ~50 g Protein
2:00 P – Apple & Milk
4:00 P – Protein Shake
8:00 P – 2 chicken breasts 1 slice wheat bread milk (Post Workout)
Water throughout day
Today’s post workout was bad; because I was forced to lift so late, that if I were to have a protein shake w/ dextrose it would be bad because it was so late.
Chest/Tri Day 6:30-7:30 PM
BB Press- 145x8 165x6x2 175x3
Incline DB Press- 45x8 45x5 40x5
Dips- 12 9 11
Laying Triceps Extension-45x8x2 55x4
Triceps Press Down Machine- 50x6x2 60x5
Standing Calf Raise(leg press machine)- 180x20 270x13 340x10
Seated Calf Raise- 90x10 90x11x2
Good Day, my wrists aren’t bothering me at all.
7:15 A - 6 eggbeaters 1/4 cup cooked oatmeal
9:00 A - grapes & Bananna
11:00A - Yorgurt
12:45P - Tuna/Turkey Sandwich egg ~50 g Protein
3:00P - Yorgurt
3:40P - Protein bar Cottage Cheese 4 oatmeal cookies
6:30P - 2 chicken Breasts (postworkout)
7:00P - Dextrose w/ milk 1 Toast w/ peanut butter (had to wait for my mom to leave the house)
Back/Biceps Day 5:15-6:10 PM
Deadlift- 135x7 205x6x2 205x5
Pullups (very wide grip on bar bc it is a weird bar) 7 6 5
Seated Rows- 80x6 75x6x2
DB Curls- 25x6 30x5 30x4
Hammer Curls- 30x3x2 25x7 25x5
Bicep Day and my wrists didnt hurt!
Last edited by Titan; 01-30-2002 at 09:06 PM.
Welcome to the board...
Just curious...what is the macronutrient breakdown of your current diet? Personally, the bulking macronutrient ratios I prefer are 40-50% carbohydrate, 30 % protein, and 20%-30% fat.
Also, if indeed your goal is to gain mass, then you may wish to consider incorporating a good deal more complex carbohydrates and healthful fats into your diet, which is currently almost entirely protein-based. Carbohydrates are *essential* for maintaining and developing muscle for two reasons: first, they are your body's preferred fuel for resistance training -- in other words, carbs = energy = more weight lifted = more mass gained; and second, carbohydrates are essential for the proper utilization of ingested protein. Ideally, the majority of your carbohydrate intake should come from complex sources -- oatmeal, brown rice, sweet potatoes, etc... Save the simple carbohydrates (sugars, white bread, etc...) for post-workout. Speaking of post-workout, it is generally contended (though not universally accepted) that one should ingest simple carbohydrates and protein in the ratio of at least 2:1; in other words, for every 25 g of protein, eat at least 50 g of carbs.
I apologize for the sermon ... just trying to help. If you have any questions, just ask.
I do not currently have a nutrientbreakdown, i understand that i should take in around equal parts protein and carbs, with less fat. I am attempting to stick to this bulking ratio, but it is difficult because i am limited because of school and what my mother buys.
What do you mean healthful fats? I eat peanut butter, what else should i be eating? I currently eat a alot of protein and dextrose post workouts (which is usually at night) 3-4 hours before i sleep.
Thank you very much for giving me some info, it was very helpful, and your comments on my diet give me some info to run on.
Healthy fats = eggs, nuts, olive oil, flax oil, natural peanut butter..and the list goes on....
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
Today is my rest day. I am also staying at a friends house for a 9 days, so my diet may reflect that though i hope not.
7A - Milk Cottage cheese Turkey on 1 slice of bread ~50 g protein
10:30A- Bananna and yorgurt
12:30P- Sandwich and Egg ~45 g Protein
3:15P- Yorgurt and Egg
5:30 P- quish
2 slices chocolate cake
7:45P- 2 chicken breasts and salad
It doesn't look to me like you're eating enough total calories to optimize weight gain. One approach is to aim for about 1 gram of protein per lb of body weight, 3-5 grams of carbs per lb, and 1/4 to 1/2 grams of fat per lb. Also, eat more vegetables! (Iceberg lettuce doesn't count, since it doesn't have any nutrients to speak of.)
730A - 3 eggs lg bowl cheerios w/ milk
1130A - bananna egg
1240P - Tuna Sandwich
2:15P - Bananna Egg
500P - Slice Quish
810P - Pasta w/ tuna bread\
I will probably have a bowl of cereal before i go to bed because i am feeling drained.
Squat 135x6 185x6x2 20x5
Straight Leg Dead Lift 100x7 120x8x2
Leg Press 270x6x2 270x5
Leg Extentention 100x8 110x6
Seated Calf Raise 90x13x3
Standing Calf Raise 90x10x2
Im feeling very drained
910A - 3eggs w/ 3 egg whites 2 bowls cheerios
940A - Peice of chicken
1020A - Mango
200P - Chicken Burrito w/ chips
500P - Bananna Milk w/ protein
700P - Beef w/ brown rice & beans
DB Shoulder press 30x8 40x8x2
Side laterals 15x6x2 20x6
BB Shoulder press 95x8 105x8x2
Shrugs 135x8 225x6x2
Ab work 4 sets Resistance crunches ~90 lbs 15 reps
Pretty full today... after eating cheerios and beef, but was very hungry before I ate these things.
SUPER BOWL DAY
I forgot to write down what i ate today.
~4 scrambled eggs potatoes
I think thats what i ate, but i cant remember sotuttut
715A - Protein Shake w/ bannana
11:30A - Egg
12:45A - 1 can Tuna Sandwich Apple
300P - Egg
600P - Chicken Breast
800P - Ribs Orange
Didnt eat enough today, but i didnt have time to make a large lunch, and i had driving training.
Tomorrow is lift day WOOHOO
Journal for the 5th Feb
700A-2 eggs 2 whites cheerios
750A-slice of wheat bread
1240P-tuna sandwich 1 can
800p-ground turkey beans brown rice
Chest and Tris Day
Incline BB Press- 95x8 125x6 130x6 130x3
DB Press- 50x8 55x6 55x7x2
Dips- 12 11 10
Skull crushers- 40x6 50x4 40x6 40x8
Seated calf raise- 90x10 90x15 125x8 100x12 100x10 100x7x2
I had NO spotter today. I was forced to take it easy, because i didnt want to drop the weights on my self and look like a moron. I think i got a pretty good workout.
Im up to 155 lbs now WOOHOO. I am also looking bigger
I realize i need to eat more carbs, and have adjusted my diet. Whenever i eat a sandwich i have 2 slices of bread, so i have been eating some carbs.
710- Tuna sandwich milk
1200- tuna sandwich
400- Protein shake ~8 oatmeal cookies
800- tortelini lots of milk
Back and Biceps Day
Bent Leg Dead Lift- 135x8 205x7 215x6 215x5
I was told that i am doing my deadlifts "dangerously" and that i should lighten up the weight to get the form better. I am curving my back when i do it, so next time i will do lighter weight, w/ more strict reps.
Pullups (wide grip)-7 6 3
DB Rows- 55x6 50x6x2
Hammer curls- 30x6 30x4
DB curls- 25x6x2 25x5
My back was so tired, and my forearms were failing towards the end of my workout.
I weight around 156 so i have put on some weight and size