10 week program journal
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10 week program journal - 2/28/2006 7:24:50 AM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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2/27/06 FIRST WEEK OF TRAINING
measurements
waist-34
chest-42
bicep-15 1/2
forearm-12 1/2
leg-23 1/2
calves-17
hip-39
wrist-7
ankle-10
neck-15
AGE-16
WEIGHT-1959(NOT 100 % SURE)
maxs
bench-275
squat-275
front squat-275
dead lift-315
curls-35s
incline-225
decline-275
NUTRICION
2558 calories i intook yesterday
111 fat(g)
110 Protein(g)
TRAINING
t-bar row-45lbs 3 sets 12 reps
lat pull-4 45s total 3 sets 12 barely(acouple might not have gone done all the way
hammer curls-35s 4 sets each arm 12,10,9,8
pulldowns to front-120lbs 3 sets 12,10,10
seated row-130lbs 2 sets 12,5
SUPPLEMENTS
2 scoops NO-XPLODE 25 min before exact
cell mass 1 scoop within 3 min after exact
nitrean(protein) 1 scoop 6 hours after that
cell mass 1 scoop 3 hours after that
noted- today i was side tracked at the pulldowns to front thing because of acouple girls didnt affect me to much eccept for 10 min when i was on the pulldowns to front machine i than realized i needed aocuple more exercises to finish training and i got on the seated row did 1 set tried another one than i was like **** it and i drank cell mass and talked for another 15-20 min girls have an affect lkike that dammit!
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
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RE: 10 week program journal - 2/28/2006 4:26:07 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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That was actually monday i also did these excersises
bulgarian split squat 2 sets 15 reps
one leg hip-thigh extensions 2 sets 15 reps
single arm t-push ups 4 sets 10 reps
inverted row 2 sets 10 reps
partial contraction lunge 2 sets 15 reps
stepup 1 set 15 reps
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5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to DanTheMan5266)
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RE: 10 week program journal - 2/28/2006 6:57:17 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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195***** i totally didnt see that im not 100 percent sure becaue i weigh with water weight plus shoes and clothes my badd
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to danmirage)
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RE: 10 week program journal - 2/28/2006 7:21:22 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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TUESDAY
tuesday wasnt to good i was soar in both my legs and arms i ddint want to push leg press so i went with heavy cradio adn heavy abs
TRAINING
quad machine 200lbs 2 sets10 reps
crunches on the decline bench 2 sets 20 reps
leg lifts on decline bench 2 sets 10 reps
twist things on decline bench 2 sets 20 reps
CARDIO
1 min 100% effort sincere 2 min 50-80% 9 times total 27 min
NUTRICION
calories-2168
fat-63.5(g)
protein-137(g)
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to DanTheMan5266)
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RE: 10 week program journal - 3/1/2006 8:13:43 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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WED WEEK1
today wasnt to good woke up with a headache and a bad cold really tired and relly hungry and i ended up eating the most that i did in one day for aocuple weeks now and im on my 12th glass of water my first chest workout of the week didnt go to well because of it and was my first time ever doing the peck deck and the flyes and i had to rush threw them in the end with no rest at all eccept for acouple seconds do to getting to the gynm late so next time i need to slow down on saturday and take my time to make sure i can put in 100 percent effort
NUTRICION
calories-2658
fat-74(g)
carbs-270(g)
protein-175(g)
TRAINING
incline press-155 12 reps,170 10 reps, 185 8 reps, 190 5 reps 2 helped, 205 3 reps 2 helped, 225 3 reps all helped
dumbell press-55s 12,10,8,6
dumbell incline flyes-20s 10, 30s 10, 30s 5
dumbell flyes flat bench-30s 7, 30s 5, 30s 5
peck deck-90lbs 9 reps
(remember the last 3 excercises were set after set)
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to DanTheMan5266)
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RE: 10 week program journal - 3/2/2006 7:46:21 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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THURSDAY WEEK1
today was great i mean i started off eatin great feelin really good headed to the gym and i did much more thani usually do on the squat machine my lower back is finally getting stornger i can feel it although once again i got side tracked by girls i ended up talking to this one girl for like 40 min but its cool i ended on lower calorie intake i just couldnt eat that much i didnt have time i really need to by protein bars so hard well here the results
TRAINING
squat machine(the number of weight is total)-8 45s 12 reps, 8 45s 2 25s 10 reps, 10 45s 8 reps, 10 45s 2 25s 6 reps, 12 45s 4 reps
calf raise-2 45s 3 sets 12 reps
roman leg raises-2 sets 20 reps
hamstring curls-25 reps
NUTRICION
calorie intake-2310
fat(g)-38.5
carbs(g)-291
protein(g)-183
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to DanTheMan5266)
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RE: 10 week program journal - 3/4/2006 6:36:44 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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FRIDAY WEEK 1
terrible day took in 600 calories.....so tired working all day and dentist
workout just abs
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to DanTheMan5266)
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RE: 10 week program journal - 3/4/2006 9:21:02 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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SATURDAY WEEK 1
today went gayy i woke up at 5 went to work than lifted riught after and took in 200 calories til after my workout it went alright not to goodi think i had bad numbers based on my lack or rest and working and eating the last 2 days but ill change that
TRAINING
2 board press-275 1 rep
smith machine incline-155 12 reps, 165 9 reps, 185 8 reps, 205 3 reps
bench not barbell-185 12 reps, 205 8 reps, 215 5 reps, 225 6 reps,245 4 reps, 275 2 reps
decline dumbell-55s 9 reps, 55s 6 reps, 65s 5 reps
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to DanTheMan5266)
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RE: 10 week program journal - 3/5/2006 1:27:25 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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SUNDAY WEEK 1
well sunday went great especially for this guy named al i squat with hes 51 and he did 640 4 times crazy form my form blew but i did alright with terrible form which made me excited here are the results
TRAINING
12 box squat-315 1 rep, 225 sets 10 80%good form,225 2 sets 5 90% good form
squat machine-8 45s total 6 reps easy, 10 45s 5 sets easy, 12 45s 3 reps moderate
great week 1 i just gotta keep up my nutricion and ill be good to go
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to DanTheMan5266)
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RE: 10 week program journal - 3/6/2006 9:08:08 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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MONDAY WEEK2
workout went really well did alot more on t-bar row fel real good im going to stick above 2500 calories for this week and see if i gained any weight
NUTRICION
calories-2575
fat-92
carbs-279
protein-187
TRAINING
t-bar row-70lbs 12, 90 lbs 8, 116lbs 4(felt real good)
lat pull-2 45s 12, 12, 12(real hard again)
hammer curls-40s 9,40s 8, 40s 8
seated row-130lbs 12, 140 lbs 10, 150lbs 8(need more rest)
pulldowns to fornt-120lbs 12, 130lbs 8, 140 lbs 6(need alot more rest and will be easy)
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to DanTheMan5266)
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RE: 10 week program journal - 3/7/2006 7:59:23 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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TUESDAY WEEK2
now today went great i did leg press did really good i thought i could have gone up more weight but i didnt want to hurt anything also i have decided now im oging to stay in between the 3600-3900 calories for the week and see how much i weigh next tuesday
NUTRICION
calories-3924
fat-129
carbs-493
protein-210
TRAINING
leg extension-150 12, 5 just a quick warm up
leg press-4 45s 12 rep easy, 4 45s 1 25 12reps easy, 5 45s 8 easy, 5 45s 1 25 6 easy, 6 45s 1 25 2 reps easy
cardio-15 min total 1 min 100% 2 min 75% 5 times
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to DanTheMan5266)
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RE: 10 week program journal - 3/8/2006 8:15:18 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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WED WEEK2
today went great i felt really strong im oging to up all the weight next week except on incline because some reps i didnt get fully but yeah i superset incline flyes and flat bench flyes today felt really strong im seeing alot size and strength but im not really ripped although i can start seeing veins all over in my biceps and shoulders and im getting stretch marks in my biceps oh well
NUTRICION
calories-2668
fat-134.5
carbs-408
protein-217
TRAINING
incline-
155 12 reps
165 10 reps
175 8 reps
185 4 reps 2 assisted
195 3 reps 2 assisted
205 2 reps 1 assisted
dumbell press-
55s 12
60s 10
65s 8
70s 6
all easy im going tov up the weight
incline flyes-
35s 10
35s 10
50s 5
all easy im upping the weight yet again next time
flat bench flyes-
35s 10
35s 10
50s 5
all easy uppin the weight next time
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to DanTheMan5266)
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RE: 10 week program journal - 3/8/2006 9:48:50 PM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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wait does that mean like way to many sets? my workouts last 45 min-1 hour..the reason really i have so many sets on chest day is because im trying this program in flex and it says to get a bigger chest you have to do this for 10 weeks this is my second week trying it.....do you think its not very smart to keep this workout? or what would you suggest best for me to meet my goals for may/june thanks
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to danmirage)
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RE: 10 week program journal - 3/9/2006 6:49:39 AM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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yeah i drink them an hour after my workout i take cell mass right fater my workout also at my gym its really crouded when i go so i just hop on some where thats open i really need to get a home gym do you know any good ones i think i might try and buy a squat rach and a bench that can be a incline flat or decline
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to danmirage)
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RE: 10 week program journal - 3/9/2006 8:00:18 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
Status: offline
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Cell mass is not a PWO and does not help in the anabolic cycle. That is, it does not keep you from going catabolic and does not keep you from losing muscle. It is performance enhancer.
I have a Powerhouse with a squat rack, bench, pully...etc. It was small and reasonable cost
There are so many different ones...also PM veggeep about what he has..and his recommendations..he looking into everything that is out there!
I am 3000 miles from my home gym and so I use a tiny gym in a bag...must work though...I am gaining 1-2 pounds of lean mass a week.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to DanTheMan5266)
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RE: 10 week program journal - 3/9/2006 8:14:52 AM
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DanTheMan5266
Posts: 203
Joined: 2/20/2006
Status: offline
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cell mass says take it immediatley after a workout but it also recommends on a empty stomach.....wait does that mean i can drink a shake after that?? and is whey protein 2 scoops good enough or should i add more stuff? and im thinking of buying a power rack so i can squat dead power clean bench incline decline and a set of dumbells
_____________________________
5/3/07
weight-221
height-6'1
bench-315
squat-425
incline-285
deadlift-425
goal for august
weight-230-245
bench-365
squat-475
dead lift-455
incline-315
(in reply to danmirage)
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