I have been around WBB for a while now, but now I am getting serious into weight lifting.
I am a highschool student in BC, Canada.
My current stats:
total mass: 170 LBS
Approx. Body Fat %: 16-17%
Height: Approx. 5'10"
Age: 17 years young
No max's yet, still working on finding them.
Greatly improve flexibility
Improve cardiocascular system
Gain muscle mass, lose unneeded fat
Get stronger, bigger
Improve overall physical appearence (last goal, don't really care right now)
I am going to start with a bulk for a month or so and see how it works out. My goal is to gain mass, so a bulk was the obvious choice. After I bulk I will cut to loose some excess fat, then bulk again. I will keep cycling this.
My plan is to start bulking the first week of Janurary. Semi-cleanly.
I started BGB 4 day routine last week, and will officially start after December (right now I am just adjusting)
2-3 days a week I will do 15-20 minutes of HIIT on the stationary bike. From there I will optionally do HIIT on the treadmill/eliptical later on.
Will post up some "starting" pics and whatnot once I begin the bulk.
Tomorrow, when I restart BGB I will post up some numbers so we all know what we are dealing with.
I haven't done an online journal before, so bare with me. If anything needs to be addressed let me know.
Thanks, I enjoy any comments in the future about my quest to become big.
Last edited by canadianbuilder; 12-26-2006 at 08:52 PM.
Started a fitday account last night and entered in some things for today. Not really sure what my target calorie level should be for maintenance. Once I get past Christmas season I will take the average of the weeks worth on fitday and find out my calories, then soon after I will start bulking.
Trying to eat healthier.
Well today was day 1 of BGB. For now I am just using Built's sample routine.
WU 10x135 LBS
Seated Calf Raises(machine)
WU machine weight
12x machine weight+50 LBS
Incline DB chest press (LBS = each arm)
WU 10x30 LBS
Bent Over DB row
Decline Sit ups
10 minutes of HIIT on the stationary bike. 40 second moderate, 20 second intense intervals.
I tried for 15 minutes of cardio and as I reached 10 min. I was breathing heavily, and was tired, so I stopped. My legs felt amazing.
Third or fourth time doing rack pulls. Set the safety bars at lowest level (bar around mid-shin height). Still unsure about them, but I felt no pain, just fatigue in my back, and am concentrating on my form, so I hope they are fine. Bench press I had troubles with, I had no spotter until the end so it was last. I was tired so I had some troubles. Last week I did 165 LBS assisted for 3 reps, so I was a bit dissappointed with the two reps unassisted at 155 LBS. May have to watch weight for sit ups with weight, once I changed from 25 LBS to 35 my back didn't feel well around the 5th or 6th rep of the last set.
May do light cardio tomorrow or take a rest. Excited about squat/leg press on next day.
Thanks for looking. If anyone has any suggestions let me know what I can do to improve!!
My fitday as of 8:00 my time:
Calories Eaten Today
grams cals %total
Fat: 121 1086 42%
Carbs: 241 861 33%
Protein: 158 633 25%
Not sure if this is good or bad. Still have not made the transition from 4 meals to 6 meals a day. I don't know how that will go with my Mother not having a large dinner like I used to.
Last edited by canadianbuilder; 12-27-2006 at 08:03 PM.
Nice job on starting a journal!
Re 4 vs 6 meals - don't worry about it. Four is fine.
Where are you in BC?
Formerly from Surrey, currently in Cranbrook (~10 hrs east of Vancouver)
You'll have to drop me a line when you come to Vancouver.
Check your PMs.
I will probably be in Vancouver this summer. I have relatives on Vancouver Island and in and around Vancouver. I will eventually be moving back to the coast sometime.
Cool - we'll have to meet up for the gym and maybe some all you can eat sushi or something.
Sounds like it would be fun. I love sushi.
Just a note about yesterdays workout... after doing the seated calf raises my legs from the knee down were shaking. I have never done 15 reps before, so my calf muscles got worked a little more. Even during the exercise on the descend my legs shook horribly. I guess they have to get used to it, it's the 2nd/3rd time ive used that machine.
Lately I have been waking up with back pain. Today it is almost extinct. My muscles from the rack pulls feel like I worked them good yesterday. Same with my Traps around my shoulder blades.
Well I kind of blew it for my fitday for today. For dinner I made a chinese stir fry-nothing too unhealthy about it. But I never had time to count the ingredients,,, oh well, tomorrow is another day.
Never made it to the gym today, muscles are tense from previous days work.
Glad your back pain is settling down. Rack deads are the ***** - I love the way I feel from heavy pulls.
Yes I am very glad too, It was beginning to worry me!
I settled down tonight and had a super hot bath (jacuzzi) to relax my muscles. Besides burning my foot, it was very soothing.
Back to the gym tomorrow with eagerness.
Woke up this morning tired after the cat was flying around the house playing with things above my room...
Most of my back pain is gone, it is slightly there still, but it is feeling better.
Didn't get to the gym until after 2:00 today. Had troubles with the car starting with this cold weather...
5x225 (poor form)
5x135 (squatting as far to the ground as I could)
Machine Leg Press
Seated Leg Curl
Seated Alternate Dumbell Curl
Standing Hammer Curl
10 minutes HIIT with 40 second medium, 20 second full intensity
Intervals for HIIT
20 sec: 17-18/20 for level
40 sec: 8/20 for level
My goal for today was to squat 225 LBS. I was confident I could do it. I tried, and I suceeded for 5 reps. BUT, the 3rd and 5th rep were poor, I was leaning forward too much. So I will count it as a true 3 full reps. I was very happy, there was a guy at least 50-60 pounds heavier than me who did 225 the day before with a belt. I did it without. Although he did do more reps.
Leg press- I tried for 550 and up until the 3rd rep I was confident I would make it to the 8th rep. Going up on the fourth rep I loss concentration and looked at how close my legs were getting to a 90* angle. That was when I lost it and had to lower it to the safety catch.
Tried moving to 40LB dumbells for curls but didn't make it for the full 5 reps/side. I did 3 reps on the right and 2 reps on the left and had to quit. I was still happy though.
On the squat rack while resting I was playing around with the safety bars and noticed their adjustment is very poor. The height I use does not let my legs go as far as I want for a full squat. The next lower setting must be 3-4 inches lower, which I am not too comfortable going that far down yet. So I am kind of upset with the gym, for their only squat rack, to not be very versitile (sp?) Oh well...
Once I moved onto HIIT the normal stationary bikes I use were taken (all TWO! of them) so I had to use the "laid back" stationary bike (forgot actual name). 10 minutes was all I could do. I may change the intervals to 45/15 and do 15 minutes instead of 10 minutes at 40/20. We'll see...
After I was done my legs felt amazing. I job well done for today, I made some excellent gains in my opinion.
Thanks for looking.
Your work:rest interval, is it 20:40 or 40:20?
Sorry, 20 second work, 40 second rest.
Numbers looking really good!
Keep upping that weight!
Forever Goal: Strength
Weightlifting sucks. I just like to lift heavy things.
Well I ended up gaining some weight. From the time I started this journal I was about 170LBS. Now the scale is reading 176-177 LBS. I am not sure if it is from over eating and sweets from Christmas, or if it is muscle.
Can I use my body fat percentage caliper to test if my BF went up, or is it not that accurate?
I think I need a new scale too, this one is over 20 years old. I will recheck in the morning.
I don't know what it was, maybe I ate a large snack before I weighed myself (cannot remember) but now I'm done to 172-173.
I need a new scale.
Went to the gym today and did some light cardio for 35 minutes.
10 on the treadmill
15 on the bike
and 10 on the eliptical.
Felt pretty good afterwards.
I bought some cottage cheese last night to try again. This morning I had some before the workout. I tried it plain, yuck! So then I tried it with 1 scoop choc. whey as suggested on here. It was still hard to eat. I had a large glass of water to help wash it down...
Okay, try this:
Put it in the blender with some splenda and some cocoa (and vanilla if you've got any). If it won't blend, add a tiny shot of water.
Blend until smooth.
To me, this tastes a little like chocolate cheesecake.
I was going to try that yesterday, but the day before when I first had it I kind of felt "ill" that night so I am not sure if it's the CC or if it was something else. I will experiment tonight again.
My internet was down yesterday afternoon/evening so I could not get on to update this.
Went to the gym yesterday for Day 3 and some HIIT.
Wide Grip Lat Pulldown
Close Grip Lat Pulldown
Bent over side laterals
Standing side laterals
Weighted Sit ups
10 minutes of HIIT with 15 second work and 45 second rest intervals.
Cardio-I felt I could have gone longer than 10 minutes this time, but the gym was closing soon and my step sister/brother were in town again so I wanted to see them.
Workout- The bent over lateral raises I found difficult to keep form.
The standing lateral raises killed me. It is definitly an area I have to work on.
The chins were a bit annoying, the 10 pound weight kept on hitting the machine that had the bar to use. Oh well.
Today (Monday) is a full rest day. Nothing but laying around.