Dylans journal NEW as of 11/10/07! POSTFOOTBALL!

Wow, a week and a day since I last posted.. NO WAY?! somethings wrong here..
 
 Well, just lettin' you know, footballs here, and season started. Dressed for Varsity, played A LOT for JV, and gonna be startin both ways for the sophmore team..
 
 Tough to lift during this time, but been getting it in.. Since my last post got a decent back and bi workout in.. need to find a way to push my lats a little bit more though.. maybe a more iso-back movement needs to come..
 
 Although it took me liek 3 days to get it in, shoulders came... and went.. felt my traps were really worked hte next day..
 
      then skipped a day I think??, and lifted yesterday legs after my JV game..
 
           Did.. 4 sets of Squats... got up 265 reppin' easy. but my spot behind me wasn't paying attention, and I had a failed rep on # 8! I was pretttty mad. 4 sets of lunges.. then Calf Raise machine for 4 sets.. and finished w/ leg curls and leg extensions..
 
 Thinking about changing up the routine, along with the new diet (from a week ago, 5-7 small meals, etc.. I've kept it up).. to every other day, cardio instead of lifting..
 
 So.. 1-lift
        2-cardio
         3-lift
         etc..  So no major rest day..
 
               I'm thinking just a 30 minute run 'round the 'hood. And after leg day, just a 20 minute run..
I think it'll help lean me out fast, especially w/ the strict diet.

Alright, yeah, not what I wanted to do... Took two months off during football (about).. regret it immensly. although football, in most cases should and would cut a person into great physical shape, it did just the opposite to me.
           I'm eating more terrible than I have in years, I'm not lifting at all, and don't really regret not doing any cardiovascular activity for an extended period of time.
 
 But I've been planning this for a while, for maybe a month and a half.
 
 I'm stuck between a split, I wan't to gain strength/and first a quick cut, then clean bulk.. Excuse me if I don't make sense, as it is really late, and came here thinking I know that what I have to do has to be put into words.
         Since season ended Friday, wanted to take Saturday off, possibly to get maxes on all major lifts for a starting point on Saturday, before pictures, and before weigh in's and body fat percentages... but basically it will go as follows, and this is strictly for looks/speed (for football): (stuck in between two sets of splits)
                      Day 1: Chest/Tri
                      Day 2: Sprint/Strength Workout (hills, stairs)
                      Day 3: Back/Biceps
                      Day 4: Distance Run ( Anywhere from 5-10 miles at mod. pace)
                      Day 5: Shoulders/Traps
                      Day 6: Sprint/Strength Workout
                      Day 7: Legs
                      Day 8: Off (give legs much needed rest)
                              Repeat:
         Only problem with that is, I'm worried that I'm not lifting enough to see substantial gains.. (too many days running, as opposed to lifting)
               So thinking maybe make the running/lifting days together.. like
       because during gym, I could lift, then sprint...
                      Day 1: Chest/Tri -Spring/Strength Workout
                      Day 2: Biceps/Back-Distance Run (3-6 miles)
                      Day 3: Legs-off
                      Day 4: Shoulders-Traps-off
                      Day 5-Off-Sprint/Strength Workout
                      Day 6-Chest/Tri-Distance Run
                         etc...
 
 Lemmme know, whattcha think.
                     

if youre training that much youre going to have to be eating a ton of calories to bulk up.  i would take it easy on cardio once you are clean bulking and train 3-4 days per week max. the more cardio you do, the more youll have to eat.
 
id recommend giving an upper/lower or full body routine a try over those splits, cut out most isolations and really work on compounds...it might sound like doing that isnt doing enough but id give it a try. im doing upper/lower 2 times a week, so 4 days total and im seeing some good size gains.
 
id try something like this:
upper-bench, incline, rows, pullups, dips, shrugs 3 X8's
lower-squats, sldl, leg press, calves, abs 3X8s except i do 4 sets squats w 2X10 then 8-6
*alternate dl in on either day depending on what you prefer, i mix it up and alternate with squats or bench
 
i do that twice a week, so its u-l-off-u-l-off-off and its been working well
 
times not an issue either, i get the workouts in in like 45 minutes and make it intense
 
 
 
 
 
 

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

edrice, i'll pm you.

alright, well was too tired last night, so i'll finish now..
 
        to think tomorrow i'm starting.. im pretty sure im gonna do the second lifting program, i feel liek i wont be lifting enough if i dont... 
 and yeah, like 3 days ago got my stack too, hopefully will last me a while.. got 2 pounds of GNC:creatine monohydrate (200 servings) 3 grams per scoop..
         and a 5 pound thing of ON 100%, first stuff I took.. I'm excited..
 
 And i went grocery shopping with mi madre for all the stuff I'll need for the next two weeks.. I'm gonna get back on the 5-7 small meals a day 300-400 calories a day.
                                 Grilled 4 pounds of boneless chicken, planning on eating like 2 4 oz servings a day, so that'll last like the next 7 or 8 days. and just seasoned it was salt pepper and some cajun grill seasoning.
                got for in school, some almonds, (non-salted).
                  light grape juice for my creatine (tasteless)..
 
      just really so excited.. tomorrows just gonna be before pictures, maxes, starting weight find out, and everything else. and gotta decide if im gonna hop on hte teams lifting program in two months, depends if I see big increases in my lifts within the two months (although a short period of time).. YEah!

well day one has pretty much came and gone,
    today, first thing i did, was max bench, and it came out to about 185 again... decided instead of getting htem all in one workout, i'll find htem on there corresponding day... like tomorrow, biceps and back, first thing i'll do is max deadlift, then do my deads following that... on leg day, i'll get my squat max first thing, etc..
 
 I hopped back on my creatine... and protein.. and my diet went as follows.
 
       woke up at 12, 12:55-          calories        fat        prt.      carbs
  3/4 cup of egg beaters w/omega 3    105         0          18         0
  3 tbspoons of ketchup                     45         0            0          12
  1 slice whole gn bread                     100        1.5         4          20
  1/4 cup of mozz. (part skim)cheese    80       6- 3.5       8           1
         3 pm-                                   
 2 slices of wg bread                        220        3-1          8           40
turkey                                           30          1            6             0
mustard                                          5           0            0            0
small green apple                             50          0            0             25
       4 pm-                                    
8 ounces light grape juice                 40          0             0              9
 3 g creatine monohydrate
           then i lifted,
       6:30 pm-                               
 12 ounces grape light juice               60         0             0              13
  3 g creatine monohydrate
             7-                                  
       2 scoops ON whey                    260       3-1          48              8 g
            9-
  8 ounces of lean grilled chicken breast 250     3-1         53               0
     1 ounce of almonds                       170      15-1       8                0
 
                                                        1415               32.5-7.5   153         128

dyl you gotta eat more man, under 1500 calories isn't good for anyone

i know you aren't bulking or cutting so i'd say atleast 2000-2500 to maintain? that numbers a guess - - anyone know what a good caloric intake is for an athletic teenager that is working out everyday, just to maintain?

i would guess in the ballpark of 2500-2600, at least from my similar stats and experience

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

lol sawyer, you coulda reposted after i talked ot you in person dawg.. i know how much i gotta eat, but when looking at the time i was awake during the day, 12-10, as opposed to a normal day - 630 am, to 10, i just couldnt get hte calories in. it wouldnt have fit anyways. its a 6 hour difference,and a meal every 3 hours, so thats 2 meals.. meaning i could cut out anywhere from 600-800 calories that day. now you understand?
 
 
 and for everyone else to know, i've stuck with it, pretty much the exact same diet...
 
 legs for the first time since i started yesterday, squated decently, 4 sets, started
                   135x10
                   185x10
                   205x8
                   225x8
         made sure at least parallel.. then did lunges with 45'sx10 for 3 sets, then 50x8 w/ each leg for my last.
                 LE LC,  3x10 for each, upping each set.
       and finished with calf raises, but not weighted, did the 1x2x3x4x5...etcx25.. everythings sore. feels great. had off lifting today, but came adn did 4x10 backwards rope crunches, last set holding the last rep for 30 seconds, and just some crunches and oblique stuff.. feeling great.
     although the creatine did upset my stomach prior to this workout, was borderline about to puke earlier.. but the calories are still there, and still would like to thin out a bit, but am pushing myself to still bulk w/ this diet.   had around 160 g of protein today, and 2400 calories.

my bad, forgot

Been another month, and have kept up. gonna show some updated pictures... been hearing from at least 4 or 5 people that I'm bigger, and thicker. bicep, which has really been my only steady measurement has gone up. i'm gonna measure body fat soon too. its been two months and come January second the splits are gonna change.   I've been running probably around 6 miles a week total, nothing to overdo it, including other sports.. Now that I've gotten thicker though,my thoughts start pouring in that I'm overweight... and I need to start thinking about maybe dropping bodyfat.. Since I can't lift during football lifting on off days, I'll most likely be doing straight cardio.. my goal is not to be a borderline dback/linebacker.. i want the coaches to feel that my spot, is at defensiveback, which forces me to still stay a little bit smaller than I'd like to be.. i'm gonna post pictures soon, i dont konw what the new splits gonna be come football, but this one helped alot.
 
 got a couple more cycle though until football lifting starts, and i joined an intermural basketball team just to get some extra cardio in, and because i love it.  will update later.