Results 1 to 16 of 16

Thread: Titan 15 y/o Journal

  1. #1
    Senior Member Titan's Avatar
    Join Date
    Jan 2002
    Location
    Pennsylvania
    Posts
    465

    Titan 15 y/o Journal

    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
    Repeat

    I will start recording my routine tonight.

  2. #2
    Senior Member Hot Shot's Avatar
    Join Date
    Jul 2001
    Location
    quebec city,canada
    Posts
    1,008
    add an other rest day
    upper chest freak

  3. #3
    Senior Member Titan's Avatar
    Join Date
    Jan 2002
    Location
    Pennsylvania
    Posts
    465
    Final Workout Split
    Sunday: Rest
    Monday: Rest
    Tuesday: Chest and Triceps
    Wednesday: Back and Biceps
    Thursday: Rest
    Friday: Shoulders and Traps
    Saturday: Legs and Abs

    Diet
    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.

  4. #4
    Senior Member Titan's Avatar
    Join Date
    Jan 2002
    Location
    Pennsylvania
    Posts
    465
    Diet
    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!

    Very Happy!
    Last edited by Titan; 01-30-2002 at 08:06 PM.

  5. #5
    Senior Member
    Join Date
    Aug 2001
    Posts
    288
    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.

  6. #6
    Senior Member Titan's Avatar
    Join Date
    Jan 2002
    Location
    Pennsylvania
    Posts
    465
    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.

  7. #7
    King Nothing ericg's Avatar
    Join Date
    Jan 2001
    Location
    Maine, USA
    Posts
    6,196
    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

  8. #8
    Senior Member Titan's Avatar
    Join Date
    Jan 2002
    Location
    Pennsylvania
    Posts
    465
    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
    8:20A- bananna
    10:30A- Bananna and yorgurt
    12:30P- Sandwich and Egg ~45 g Protein
    3:15P- Yorgurt and Egg
    4P- Milk
    5:30 P- quish
    2 slices chocolate cake
    7:45P- 2 chicken breasts and salad

    Damn cake

  9. #9
    Senior Member
    Join Date
    May 2001
    Location
    Pennsylvania
    Posts
    273
    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.)

  10. #10
    Senior Member Titan's Avatar
    Join Date
    Jan 2002
    Location
    Pennsylvania
    Posts
    465
    Diet
    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.

    Leg Day
    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

  11. #11
    Senior Member Titan's Avatar
    Join Date
    Jan 2002
    Location
    Pennsylvania
    Posts
    465
    Diet
    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


    Shoulder Day
    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.

  12. #12
    Senior Member Titan's Avatar
    Join Date
    Jan 2002
    Location
    Pennsylvania
    Posts
    465
    SUPER BOWL DAY
    Rest
    I forgot to write down what i ate today.
    ~4 scrambled eggs potatoes
    Cereal
    Ribs
    Fruit
    Some bread
    I think thats what i ate, but i cant remember sotuttut

  13. #13
    Senior Member Titan's Avatar
    Join Date
    Jan 2002
    Location
    Pennsylvania
    Posts
    465
    Rest Day
    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

  14. #14
    Senior Member Titan's Avatar
    Join Date
    Jan 2002
    Location
    Pennsylvania
    Posts
    465
    Journal for the 5th Feb
    Diet
    700A-2 eggs 2 whites cheerios
    750A-slice of wheat bread
    1130A-sausage
    1240P-tuna sandwich 1 can
    300P-Apple
    600p-sausage
    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

  15. #15
    Senior Member
    Join Date
    Aug 2001
    Posts
    288
    More carbs...

  16. #16
    Senior Member Titan's Avatar
    Join Date
    Jan 2002
    Location
    Pennsylvania
    Posts
    465
    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.
    2/5
    Diet
    710- Tuna sandwich milk
    730- cheerios
    1200- tuna sandwich
    300- Orange
    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

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
  •