bmx2962

So I want to create a way to keep track of my progress and hold myself accountable for my diet and my workouts. My goal is to put on lean muscle mass with little to no fat gain at all. I used to skinny-fat, and I never want to be fat again.

Stats Right Now:
Age: 17
Height: 5'10"
Weight: 154

Workout Schedule:
Day 1: Chest/Back
Day 2: Cardio
Day 3: Shoulders
Day 4: Legs
Day 5: Chest/Back
Day 6: Cardio
Day 7: Off
Day 8: Cardio

Current Diet
+100 Calorie Surplus
Carbs 35%
Protein 45%
Fat 20%

Foods
Oatmeal
Whey Protein
Natural Peanut Butter
Cottage Cheese
Wheat Bread
Milk
Chicken/Turkey
Lean Beef
Eggs
Egg Whites
Salad
Plain Vegetables (Steamed/Boiled/Raw)

1quick1

Good call on the journal. You start slacking we start leaving you nasty replies in your journal telling you to get your ass back in the gym!

I'll be following

bmx2962

Thanks, appreciate it.

getfit74

Smart move starting a journal, it's a good way to stay motivated.

Malley

I didnt see any squats, lunges, or deadlifts in there.

bmx2962

I do those on leg day.

Malley

Sorry buddy, I didnt see legs in there.

bmx2962

Just got back from the gym, and I had a really great workout.

For the last few months, benching has given me really bad shoulder pain on my right side, and it's finally starting to go away. After doing some research, I decided to really concentrate on bringing my shoulder blades together and keeping them tight. What a difference that made overall, not just for my pain. I've also been doing some rotator cuff exercises the last few days, and I think those helped too.


So I'm really not sure how I'm going to organize this log yet. It'll probably evolve after I get into the routine of writing it and look at some more that other people put up.

I think for now I'm going to make it more like a blog almost, and not just post my lifting stats for the day. But I will be putting those numbers up for my major exercises like benching, squatting, deads, etc.

11/21/2008

Chest/Back day

Flat Bench: 12x115 8x125 4x135
Inc. Bench: 12x85 10x95 7x105


(The rack was occupied so i couldn't due true bent over rows, so instead I used the wide-grip T-bar thing at my gym, and started with a 35 plate on the end.)

Wide Grip T-Bar Rows: 12x35 12x45 10x45 8x50


Nutrition For The Day

+132 Calories
2666 Total
230g Carbs
245g Protein
79g Fat

Overall a good day. Except I had to have a protein bar while I was out. (28g of sugar alcohol, not very proud of that but w/e)

Had to knock back 600 calories at midnight to meet my goals, but it was CC and Natty PB so its all good. I'll sleep late tomorrow to make up for it by having my breakfast later.

bmx2962

I just in from my run, and the first thing I'm going to do after I write this is find a pair of gloves for running. It was freezing today, 28 when I started. Thank god the sun was out.

I have a Garmin watch/HRM/foot-pod that I wear when I go running, except the foot-pod stopped working half-way through today so I don't know how far or how fast this run was. But it was a quick one compared to my usual runs.

11/22/2008
28.5 Minutes
Avg. Speed: 8.2mph
Avg. Heart Rate: 154
Max Heart Rate: 175

The greatest part of my run today was definitely accidentally picking "Numb" by Linkin Park to get started off with.

bmx2962

On a side note for the day, I got a copy of Nate Green's book, Built for Show today, and it is really a great read. Because lets be realistic, I'm not ever going to be a bodybuilder nor do I want to. But, I do want to look like I could be to the people around me that don't know any better.

I was a little disappointed that the book doesn't focus on nutrition as much as I do. But I am looking forward to incorporate some of his workout ideas into my routine. Stuff like changing rep schemes each workout.

I'm thinking of switching to an Upper/Lower body split, but I don't think I would be able to go running anymore if I worked legs that much. But with winter coming up, I don't know how I'm going to go running anyway since I hate treadmills with a passion.

Sunday Upper
Monday Cardio
Tuesday Lower
Wednesday Cardio
Thursday Upper
Friday Cardio
Saturday Lower

What does everyone think?

Or, should I do his specific workouts? The only thing I don't like about them, is that they're kind of short. I like spending enough time in the gym to burn 450+ calories. But, then again maybe that is my problem.

bmx2962

Went for another run today. I'm at home from college for the weekend so I was able to go running in the woods which is a nice change of scenery compared to Hoboken.

The foot-pod still isn't working. But my heart rate was as high as when I go at my fast pace so I'll just assume I was fast today.

11/23/2008
Running
33 Minutes
Avg. Heart Rate: 155bpm
Avg. Speed: 8.4mph

I'm looking forward to lifting tomorrow. It's a Chest/Back day and I want to try some of the stuff I read in Built for Show. And hopefully my shoulder will be feeling better again.

bmx2962

So today was the first day of my newly inspired workout from the book I just picked up.

I alternated Back and Chest exercised, not sets, and did three heavy sets followed by one back-off set for almost all of the exercises.

11/24/2008

Weight after workout: 156.5lbs


Bent Over Row
6x95 5x105 5x105 10x75

Bench Press
5x125 5x135 4x135 12x95

T-Bar Row
5x55 5x60 5x65 12x35

Incline Bench
5x105 5x115 4x40 12x85

Pulldown
6x90 6x105 5x120 12x75

Assisted Pullups
5 reps, 5 reps, 12 reps

I also did:
Flat DB Press
Inc. DB Flyes
Seated Row
Barbell Curl
Tricep Pressdown


It felt really good doing low reps with heavy weights. I loved it. At first I was a little worried that it wasn't tough enough, but after I started getting my weights right for each exercise I was dying.

Also, my shoulder felt great. It hurt when I was doing a warm up set of benching and I got nervous, but on my heavy sets it felt great. Not the slightest bit of pain. It definitely made a huge difference in my numbers. Hopefully I'll be able to see some benching progress now.


What does everyone think of this Low Rep sets followed by a back-off set scheme?

bmx2962

So my whole schedule is a little whacked out for this week because of tests, travel, thanksgiving, etc.

I made today a leg day, and tomorrow is going to be a shoulder day since the rest of the week I'll be away and all I'll be able to do is run. But starting Monday I'll be back to my regular split.

11/25/2008 Leg Day

Weight After Workout: 156lbs

So in keeping with the low rep sets I lifted huge weights today compared to my old routine's numbers. I loved the feeling of having those huge 45's next to me in the rack.

Squat
6x145 5x155 5x165 11x115

Lunge
10x55 8x65 8x75

Deadlift
5x135 5x145 5x145 12x95

Also:
3 sets of goblet squats
Leg Extension
Leg Press

Crap I just realized I forgot to do calves...again.

And I did abs today too.

sdb

Weigh yourself once a week, same day, and first thing in the morning. As you go throughout the day, you lose/gain water and never the same amount two days in a row, that's why daytime and daily weighing is not advised. It's never a true weight.