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  • 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, 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
    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?



    Comment


    • #3
      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?



      Comment


      • #4
        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, 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?



        Comment


        • #5
          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?



          Comment


          • #6
            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?



            Comment


            • #7
              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?



              Comment


              • #8
                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, 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?



                Comment

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