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Thread: Workout Log

  1. #1
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    Exclamation Workout Log

    MY WORKOUT JOURNAL






    I decided to come back to this forum and start a new log. I got ALOT of help while being here. I have this same log posted at t-nation.com and Im getting some help but not as much as I got here. I miss getting the attention I got from the advanced lifters like Ddawg, there was others but hes the one I remember posting the most in my other log. Hopefully I can come back and get the same advice I got when I was here last summer.


    ABOUT ME:
    I am a 15 year old sophomore in High School. I play Football as a Wide Receiver and a Safety on Defense. I also play a guard in basketball. I am very competitive, whatever it is, I will try my hardest to beat my opponent. My work ethic is not even question. All of my coahces, parents and friends tell me my work ethic is amazing. Once I set my mind on something I wont stop until I get it. Although, I do need some picking up from time to time which is where you guys come in. Sports are pretty much my life. I am not very good at anything else. I am kind of scared to graduate because I don't know what I want to do with my life besides sports.


    STATS:

    HEIGHT: 6'
    WEIGHT: 155lbs.
    BODY FAT: 13.3%
    SUPPLEMENTS: Ultra Peptide
    ON 100% Whey Protein
    Universal BCAA 2000
    PFO Fish Oil

    ROUTINE: The Shut Up Program
    BODY TYPE: Ectomorph


    I think that about wraps it up. I will post my diet and lifts tomorrow. If you need to know more, PM me or post it in here. My biggest concern right now is my routine. I am doing the size routine within the Shut up Program. I have read that bodybuilding exercises are not meant for athletes. If you have to tweak it to make it better for me..dont be afraid to do so. I just want what is best for me. Thanks alot guys for your time and help to help a novice lifter.
    Last edited by Alerux; 03-18-2007 at 06:49 PM.
    i!Please Support Me in My Log!i


    I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?




  2. #2
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    March 19th
    Day 1


    I woke up today not tired at all and not really ready to do a full week of dieting again. I looked in the fridge and saw the cheat meals
    my dad had in the fridge. It was tough, but I managed to eat everything like I should. I didn't lift at school, I waited until after and went
    to my gym. I dont really like lifting at school, everything seems so much heavier there. I had a good workout today though.

    DIETING


    MEAL #1

    0.5 cups Oatmeal 150 / 5g
    2 Tbsp. PB 200 / 7g
    32 oz. Gatorade 50 / 0g

    PERIOD 1
    Finished Gatorade
    32 oz. Water

    IN BETWEEN
    1 scoop Whey 120 / 24g
    2 cups Milk 180 / 16g

    PERIOD 2
    64oz. Water

    MEAL #2
    2 cans Tuna 150 / 25g
    2 Ramen Noodles 380 / 10g (without the salt)
    2 slices Cheese 140 / 8g

    PRE-WORKOUT
    1 scoop Whey 120 / 24g
    2 cups Water
    2 BCAA Capsules

    POST-WORKOUT
    1 scoop Whey 120 / 24g
    2 cups Water
    2 BCAA Capsules

    IN BETWEEN
    32oz. Gatorade 50 / 0g

    MEAL #3
    Finished Gatorade
    2 Ramen Noodles 380 / 10g (without the salt)
    2 filets Tilapia 200 / 42g
    1 Banana

    MEAL #4
    4 slices Bread 280 / 8g
    4 Tbsp. Peanut Butter 380 / 16g
    4 Tbsp. Stawberry Jelly 200 / 0g
    2 cups Milk 180 / 16g

    MEAL #5
    1 scoop Ultra Peptide 115 / 23g
    2 cups Milk 180 / 16g


    LIFTS

    (All 3x8)
    Bench Press: 115lbs.
    DB Incline Press: 40lb. DB
    Dips (Assisted): 135lbs.
    Cable Crossover: 62.5lbs.
    Pull-Ups (Assisted): Plate 8
    Supinated Bent Rows: 105lbs.
    DB Row: 60lb. DB
    Shoulder Press: 25lbs.



    This routine is a beast. I took a shower and had trouble drying off, my arms were so sore. I had a little bit of a retard moment today
    though lol. I was tired, sweaty and just wanted to get the Shoulder presses over with so I grab 2 dumbells and walk over the bench.
    I adjust the bench so its almost straight up. I sit down, find my song on my mp3 player and begin pressing. On the second set, my
    left arm struggles a little bit, my right arm did too but not as much, I get done with the last set and walk over to the rack to put the DBs
    back. I look at them, one says 25 and one says 20! I just laughed. At our gym, the dumbells are labeled like 20's 30's etc. so I went to the
    "25" label thinking they would would both be 25's...Guess I cant trust my fellow gym members haha. Well, thats my story for the day.
    Hope you enjoyed
    i!Please Support Me in My Log!i


    I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?




  3. #3
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    March 20th
    (Day 2)


    Today was just a normal day, I had my breakfast and went to school. Came home and checked my emails, then went and did
    some sprints.


    DIETING

    MEAL#1
    2 Multivitamin
    1 Fish Oil Capsule 10 / 0g
    0.5 cups Oatmeal 150 / 5g
    2 Tbsp. PB 200 / 7g
    32 oz. Gatorade 50 / 0g

    PERIOD 1
    32oz. Water

    IN BETWEEN
    1 scoop Whey 120 / 24g
    2 cups Milk 180 / 16g

    MEAL #2
    1 Fish Oil Capsule 10 / 0g
    2 cans Tuna 150 / 25g
    2 Ramen Noodles 380 / 10g (without the salt)
    2 slices Cheese 140 / 8g

    IN BETWEEN
    1 scoop Whey 120 / 24g
    2 cups Milk 180 / 16g

    PRE-WORKOUT
    32oz. Gatorade 50 / 0g
    1 Banana

    DURING WORKOUT
    Some Gatorade

    MEAL #3
    1 cup Brown Rice 600 / 12g
    2 filets Tilapia 200 / 42g
    1 Snack Pack Pudding 100 / 0g
    Some more Gatorade

    MEAL #4
    4 slices Bread 280 / 8g
    4 Tbsp. Peanut Butter 380 / 16g
    4 Tbsp. Stawberry Jelly 200 / 0g
    1 Snack Pack Pudding 100 / 0g
    Some Gatorade

    PRE-BED
    1 scoop Ultra Peptide 115 / 23g
    2 cups Milk 180 / 16g
    1 Fish Oil Capsule 10 / 0g

    CALORIES: 3905 PROTEIN: 252

    --My protein intake seemed kinda low today for some reason. Calories look good though.




    HIIT WORKOUT
    I went to the football field by my house and ran some flying start sprints. Here is what I did:

    10 x 25 yard sprints

    I did 5 sets of those. I sprinted the 25 yards then jogged back to my start line.
    i!Please Support Me in My Log!i


    I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?




  4. #4
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    March 21
    (Day 3)


    It's only Wednesday and Im running low on drive to diet again. I will not let it go though. A new quarter starts in school tomorrow so it won't be hard to get a gallon of water in anymore. I have started to stretch everynight before bed, I read that flexibilty can help in your speed too. After this week, I will start weighing myself every morning to see how much I weigh and my weekly goal is gaining 1 pound per week. But we go day by day and here is today:


    DIETING


    MEAL #1
    2 Multivitamins
    1 Fish Oil Capsule 10 / 0g
    0.5 cups Oatmeal 150 / 5g
    2 Tbsp. PB 200 / 7g.

    IN BETWEEN
    1 scoop Whey 120 / 24g
    2 cups Milk 180 / 16g

    PERIOD 1
    32oz. Water

    MEAL #2
    1 cup Brown Rice 600 / 12g
    1 can Tuna 120 / 26g
    2 slices Cheese 140 / 8g
    1 Fish Oil Capsule 10 / 0g
    16oz. Water

    PRE WORKOUT
    2 BCAA Capsules
    1 scoop Whey 120 / 24g--
    16oz. Water

    POST WORKOUT
    2 BCAA Capsules
    1 scoop Whey 120 / 24g
    16oz. Water

    MEAL #3
    2 Ramen Noodles 380 / 10g (without the salt)
    2 filets Tilapia 200 / 42g
    2 cups Milk 180 / 16g

    MEAL #4
    4 slices Bread 140 / 6g
    4 Tbsp. Peanut Butter 190 / 8g
    4 Tbsp. Stawberry Jelly 100 / 0g
    2 cups Milk 180 / 16g

    PRE-BED
    1 scoop Ultra Peptide 115 / 23g
    2 cups Milk 180 / 16g



    CALORIES: 3435 PROTEIN: 283

    LIFTS
    Squats: 130lbs.
    Deadlift: 205lbs.
    Leg Press: 230lbs.
    Leg Curl: 100lbs.
    Standing Calf Raises: 70lb. DB
    Seated Calf Raises: 250lbs.


    --A couple of notes, I attempted to do Reverse Hyperextensions today but my hamis kept cramping up so I couldn't do them. I don't
    know why I cramped but im thinking its from soreness from sprints yesterday. Well, don't be afraid to give me some advice.

    Thanks!
    Last edited by Alerux; 03-21-2007 at 11:25 PM.
    i!Please Support Me in My Log!i


    I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?




  5. #5
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    March 22nd
    (Day 4)


    Today is Thursday, one day away from the cheat meals I have been craving. I'm hoping to go out with a bang tomorrow and lift hard,
    and leave this week on a good note. I'm feeling really good about myself since I have started lifting/dieting. I'm in a better mood, the
    days go smoother and I feel like nothing can hold me down. But, dieting went like this today:


    DIETING


    MEAL#1
    2 Multivitamin
    1 Fish Oil Capsule 10 / 0g
    4 slices Bread 280 / 8g
    4 Tbsp. Peanut Butter 380 / 16g
    4 Tbsp. Stawberry Jelly 200 / 0g

    PERIOD 1
    1 Rasberry Snapple 100 / 0g

    IN BETWEEN
    1 scoop Whey 120 / 24g
    2 cups Milk 180 / 16g

    MEAL #2
    1 can Tuna 120 / 28g
    2 Ramen Noodles 380 / 10g (without the salt)
    2 slices Cheese 140 / 8g
    2 cups Milk 180 / 16g

    IN BETWEEN
    1 scoop Whey 120 / 24g
    2 cups Milk 180 / 16g

    PRE WORKOUT
    2 slices Bread 280 / 12g
    1 Snack Pack Pudding 100 / 0g

    POST WORKOUT / MEAL #3
    1 cup Brown Rice 600 / 12g
    2 filets Tilapia 200 / 42g
    20oz. Water

    MEAL #4
    4 slices Bread 280 / 8g
    1 can Tuna 120 / 28g
    1 cup Milk 90 / 8g
    Some Water
    Some Mustard

    PRE-BED
    1 scoop Ultra Peptide 115 / 23g
    2 cups Milk 180 / 16g



    EVENING CARDIO


    I was thinking I should take the day off but I decided to go for a bike ride, just to work out the soreness a little. It was a little over 3
    miles but it felt good. Im a little sore right now but hopefully it wont be bad tomorrow.
    i!Please Support Me in My Log!i


    I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?




  6. #6
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    I told myself I was gonna go out with a bang today. I dieted clean, I lifted hard and I am ready to finish off today
    with a protein shake and wake up to 2 days of eating anything I want. I was looking at DeFranco's WSFSB 2 program, and well,
    I'm liking it. I read his success stories and they impressed me. It could make me faster stronger, everything I need for this fall.
    What are you opinions on this routine/program? I have one more week of the Shut Up Program then I can choose to switch to a
    strength goal, stay on it or go with DeFranco. I just want to hear your thoughts on it. I want what is best for me. You guys are my
    trainers so I will rely on you guys.

    DIETING

    MEAL #1
    2 Multivitamins
    1 Fish Oil Capsule 10 / 0g
    4 slices Bread 140 / 6g
    4 Tbsp. Peanut Butter 190 / 8g
    4 Tbsp. Stawberry Jelly 100 / 0g

    IN BETWEEN
    1 scoop Whey 120 / 24g
    2 cups Milk 180 / 16g

    MEAL #2
    1 Fish Oil Capsule 10 / 0g
    2 Ramen Noodles 380 / 10g (without the salt)
    1 can Tuna 120 / 28g
    2 slices Cheese 140 / 8g

    IN BETWEEN
    1 scoop Whey 120 / 24g
    2 cups Milk 180 / 16g

    PRE WORKOUT
    2 BCAA Capsules
    1 scoop Whey 120 / 24g
    16oz. Water

    DURING WORKOUT
    64oz. Water

    POST WORKOUT
    2 BCAA Capsules
    1 scoop Whey 120 / 24g
    16oz. Water
    2 cups Milk 180 / 16g

    MEAL #3
    2 Ramen Noodles 380 / 10g (without the salt)
    2 filets Tilapia 200 / 42g
    2 cups Milk 180 / 16g

    PRE-BED
    2 cups Milk 180 / 16g
    1 scoop Ultra Peptide 115 / 23g
    1 Fish Oil Capsule 10 / 0g

    CALORIES: 3355 PROTEIN: 311


    LIFTS
    (All 3x8)

    Military Press: 70lbs.
    Power DB Lateral Raise: 25lb DBs
    (?)Overhead Press: 75lbs.
    Power DB Rear Delt Raise: 20lb. DBs
    Clsegrip Bench: 75lbs.
    French Press:
    45lb. DB
    Reverse Grip Tricep Pulldown: 50lbs.
    EZ Curl: 55lbs.
    DB Hammer Curl: 25lb. DBs
    EZ Reverse Curl: 45lbs.


    (?) = On my routine, it said Lat Raise Machine? What is that? I have never seen that before or heard of it so I did the overhead press instead and used a wide grip.


    Thats it boys, Another week gone and it won't be the last. I will see you guys on Monday at full strength and another week of balls to the wall training. Have a good weekend everyone!
    i!Please Support Me in My Log!i


    I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?




  7. #7
    Join Date
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    March 26th

    Today it was back to work, I was dreading it but I wasn't really looking forward to it either. I was kind of inbetween. I had a good day
    of dieting, lifting wasn't all that great though. I got to the gym and its 4x5 week so I didnt feel the burn like I strive for when I go to the gym
    It was more of a hard push to get that weight up the 5th time. But all in all, it was a good day.


    DIETING

    MEAL #1
    2 Multivitamins
    1 Fish Oil Capsule 10 / 0g
    1 cup Total Cereal 100/ 2g
    1 cup Milk 90 / 8g
    1 Special K Bar 180 / 4g

    IN BETWEEN
    2 slices Bread 280 / 12g
    2 Tbsp. Stawberry Jelly 100 / 0g
    2 Tbsp. Peanut Butter 190 / 8g

    PERIOD 2
    1 QT. Water

    MEAL #2
    2 filets Tilapia 200 / 42g
    2 Potatoes
    Started 1 Qt. Water

    PERIOD 3
    Finished 1 Qt. Water

    IN BETWEEN
    2 slices Bread 280 / 12g
    2 Tbsp. Stawberry Jelly 100 / 0g
    2 Tbsp. Peanut Butter 190 / 8g--

    PERIOD 4
    1 QT. Water

    PRE WORKOUT
    2 BCAA Capsules
    2 cups Water
    1 scoop Whey 120 / 24g
    1 Special K Bar 180 / 4g

    DURING WORKOUT
    1 QT. Water

    POST WORKOUT
    2 BCAA Capsules
    2 cups Water
    1 scoop Whey 120 / 24g
    2 cup Milk 180 / 16g

    MEAL #3
    1 cup Pink Salmon 360 / 48g
    1 cup Brown Rice 600 / 12g

    PRE-BED
    1 scoop Ultra Peptide 115 / 23g
    2 cups Milk 180 / 16g
    1 Fish Oil Capsule 10 / 0g
    =AB RIPPER=
    =STRETCHING=


    CALORIES: 3585 PROTEIN: 215


    LIFTS
    (All 4x5)
    Bench Press: 120lbs.
    DB Incline Press: 40lb. DB
    Dips(assisted): P.4
    Cable Crossover: 62.5lbs.
    Pull-Ups(assisted): P.7
    Supinated Bent Rows: 115
    DB Row: 65lb. DB
    Shoulder Press: 30lb. DB

    AB RIPPER
    (All 1x10)
    1. Crunches
    2. Knees to right side
    3. Knees to left side
    4. Elbows to knee
    5. Superman crunch
    6. Leg Lifts
    7. In & Outs
    8. Hip Rocks
    9. Bicycle
    10. Full body crunch


    STARTING WEIGHT: 153lbs.
    i!Please Support Me in My Log!i


    I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?




  8. #8
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    March 27th

    Tuesday..I woke up kind of tired from getting up every 2 hours almost to drain some water. The weather was crappy so that didn't
    wake me up any. I decided to take the day off from running and focus on tomorrows leg day. Any word on a new routine yet? I hope
    I get one before this week is over. I found a couple that can be added to the decision.

    WORKOUT 1(From my coach/Bigger Faster Stronger)
    MONDAY
    Dot Drill
    Deadlifts
    Bench Press
    2 Auxiliarys (He has a page of the auxiliary lifts that we can pick from)

    TUESDAY
    Dot Drill
    Sprint Work
    Plyometrics
    Abdominals

    WEDNESDAY
    Dot Drill
    Deep Squats
    Power Cleans
    2 Auxiliarys

    THURSDAY
    Dot Drill
    Sprint Work
    Plyometrics
    Abdominals

    FRIDAY
    Dot Drill
    Box Squats
    Towel Bench
    2 Auxiliarys

    Then he has Week 1 as 3x3/ Week 2 5x5/ Week 3 (5-4-3-2-1)/ Week 4 (10-8-6) and for Week 5 we just start over at week 1.

    WORKOUT 2

    Monday (Upper A)
    Pull Ups 2 x 8-10
    Incline Bench Press 2 x 8-10
    One Arm Row 2 x 8-10
    Dips 2 x 8-10
    Straight Bar Curl 1 x 8-10
    DB Overhead Press 1 x 8-10

    Thursday (Upper B)
    Chin Ups 2 x 8-10
    Flat Bench Press 2 x 8-10
    Bent Row 2 x 8-10
    Decline Bench Press 2 x 8-10
    Hammer Curl 1 x 8-10
    Military Press 1 x 8-10

    Tuesday (Lower A)
    Squat 2 x 8-10
    Stiff Leg Deadlift 2 x 8-10
    Leg Press 2 x 8-10
    Standing Calf Raise 2 x 12-15
    Reverse Hypers 2 x 8-10

    Friday (Lower B)
    Squats 2 x 8-10
    Deadlift 2 x 8-10
    Leg Press 2 x 8-10
    Seated Calf Raise 2 x 8-10
    Reverse hypers 2 x 8-10

    I did this one last year.


    WORKOUT 3
    Defranco's Westside for Skinny Bastards Part II

    Take your pick haha. Im liking Westside but I donno, maybe the other routines
    I posted, you guys might like better.
    ================================================== ==============
    As for today's dieting:

    MEAL #1
    2 Multivitamins
    1 Fish Oil Capsule 10 / 0g
    1 cup Total Cereal 100/ 2g
    1 cup Milk 90 / 8g
    1 Special K Bar 180 / 4g

    IN BETWEEN
    2 slices Bread 280 / 12g
    2 Tbsp. Stawberry Jelly 100 / 0g
    2 Tbsp. Peanut Butter 190 / 8g

    PERIOD 2
    1 QT. Water

    MEAL #2
    1 Fish Oil Capsule 10 / 0g
    2 patties Beef 306 / 54g
    2 slices Cheese 140 / 8g
    4 slices Bread 140 / 6g
    1 Special K Bar 180 / 4g
    Started 1QT. Water

    PERIOD 3
    Finished 1 QT. Water

    AFTER SCHOOL
    2 slices Bread 280 / 12g
    2 Tbsp. Stawberry Jelly 100 / 0g
    2 Tbsp. Peanut Butter 190 / 8g

    MEAL #3
    2 Ramen Noodles 380 / 10g (without the salt)
    1 cup Pink Salmon 360 / 48g--
    1 QT. Water

    SNACK
    1 Special K Bar 180 / 4g
    1 QT. Water

    PRE BED
    1 scoop Ultra Peptide 115 / 23g
    2 cups Milk 180 / 16g
    1 Fish Oil Capsule 10 / 0g
    =AB RIPPER=
    =STRETCHING=

    CALORIES: 3521 PROTEIN: 227
    Last edited by Alerux; 03-27-2007 at 10:17 PM.
    i!Please Support Me in My Log!i


    I have alot of questions and Im still pretty to new to bodybuilding so can you please help me out?




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