GT's Journal

Todays workout was just back/bi. I was wrong on my split before.

Power Cleans
1x8 at 165 lbs
1x7 at 180 lbs
1x6 at 195 lbs
1x6 at 215 lbs
1x5 at 225 lbs

Hang Clean
2x5 at 135 lbs
1x5 at 155 lbs

Hang Squat
3x5 at 135 lbs

Baseball workout-Curcuit Training
3x10 at 165 lbs
overhead press, upright rows
 
3x12 at 175 lbs
12 Bent over rows supersetted with 8 pushups

3x10 at 165 lbs
bicep curls, wrist curls, overhead tricep extension, diamond pushups

Abs with a 15 lbs medicine ball
2x20 situps
1x30 leg throw downs
2x20 twists with a 25 lbs plate
2x10 hanging leg raises

cardio

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Chest/ Tri
 
bench
2x12 at 140 lbs
1x10 at 160 lbs
1x10 at 180 lbs
1x8   at 195 lbs
 
Incline Bench
1x8 at 115 lbs
1x8 at 140 lbs
1x6 at 165 lbs
 
Tricep extensions
3x15 at 55 lbs
 
Dips
3x10 at bodyweight
 
Longtoss and running after school.
 
-Kyle

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

ATG Squats/ Shoulders
 
ATG Squats
1x8 at 185 lbs
1x7 at 225 lbs
1x7 at 245 lbs
1x6 at 275 lbs
1x5 at 300 lbs
 
Deep Front Squat (as low as you can go)
1x5 at 135 lbs
1x5 at 155 lbs
1x5 at 185 lbs
 
Superset for Shoulders
3x8 at 95 lbs
(Rotating with 2 other people)
Military then immediately upright rows then rest for about a minute
 
Baseball workout
 
3x10 military/upright row at 65 lbs
 
3x12 bent over rows at 95 lbs
 
3x8 curls/French curls at 65 lbs
3x35 wrist curls at 65 lbs
 
Abs
 
2x20 weighted sit ups with weight held with locked arms overhead at 25 lbs
2x30 twists at 25 lbs
1x20 weighted sit ups with weight held at chest at 25 lbs
1x10 twists at 25 lbs
1x10 hangin leg raises
 
Cardio
Not really anything too terrible.
 
light jog 3 laps around track
10 sprints working on form/speed
 
 
 
 

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Rest Day
 
Played a few pickup games of basketball in gym. It has been a while since the last time I played, but I am still pretty decent.
 
-Kyle

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

8:45 Post-Workout Meal
2 serv. CytoSport Complete Whey
w/ 10 oz. water
Meal Totals: Cals: 180
Carbs: 4
Fat: 3
Protein: 34

11:30 Lunch
16.9 oz water
about a cup of shaved deli roasted chicken breast
2 slices of 100% whole wheat bread
1 serving of sunchips
Meal Totals: Cals: 379
Carbs: 67
Fat: 11
Protein: 27

Need more carbs in these two meals. Stuff your face homie!

The only thing you need is mass and your a very active guy so your going to need to up this diet! 8:45 meal you need whole foods to go along with that protein shake.

You have a nice shape and everything is growing in proportion. I know you don't want to gain much weight but honestly I think you would look bad ass with an additional 10 - 13lbs.

One last thing! don't ever take your calves for granted! Your arms will never grow far past the size of your calves! Everyone seems to take the calves for granted but no one ever notices that when you see a man with some big calves he usually has some nice arms to match them. This is just an opinion though who knows if their is any evidence behind what I just said.. But it's what I have noticed looking at other body builders at the gym. I know you need to work the legs to keep the test levels up which your doing.

Thanks for the tips IBB. I have a question, but I will just pm you.
 
I did chest today, mostly because my bench seems to drop if I don't do it twice a week.
 
Flat bb bench
1x8 at 135 lbs  (warm-up)
1x8 at 170 lbs
1x8 at 195 lbs
1x5 at 210 lbs
1x3 at 225 lbs
1x1 at 245 lbs
 
Incline bb bench
1x8 at 135 lbs
1x8 at 155 lbs
1x6 at 155 lbs
 
flat dumbell flies
2x8 at 25 lbs (really focusing on contraction)
 
Decline dumbell flies
2x8 at 25 lbs (really focusing on contraction)
 
-Kyle
 

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Legs Day
 
Back Squat
1x10 at 205 lbs
1x8 at 225 lbs
1x7 at 260 lbs
1x7 at 275 lbs
1x5 at 295 lbs
1x5 at 315 lbs
 
Front Squat
1x5 at 155 lbs
1x5 at 175 lbs
1x5 at 195 lbs
 
Straight Legged Deadlift
3x8 at 135 lbs
 
Calve Raises (Superset with slow contraction reps then fast reps)
1x10x10 at 135 lbs
1x10x10 at 225 lbs
1x8x8 at 225 lbs
1x6x6 at 225 lbs
1x6x6 at 225 lbs
 
Rest for rest of day.
 
 

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

ORIGINAL: GTDude

Chest/ Tri

bench
2x12 at 140 lbs
1x10 at 160 lbs
1x10 at 180 lbs
1x8 at 195 lbs

Incline Bench
1x8 at 115 lbs
1x8 at 140 lbs
1x6 at 165 lbs

Tricep extensions
3x15 at 55 lbs

Dips
3x10 at bodyweight

Longtoss and running after school.

-Kyle

Okay now that your slamming those calves harder..

Throw in one more tricep motion.. Lets say reverse grip tricep pull downs.

Give this a try for the pump on triceps.

Skull crushers behind the neck and straight up.. Thats the motion you want. Go like this.

Tricep skull crushers 10 then right into 10 close grip press.
THEN 8 skull crushers into 8 close grip.
6 ' 6
4 ' 4

Add weight each time and every time you go to the gym try to push a little more weight.


If you try that let me know how it worked for you! If you do it right your triceps are going to be pumped as hell!

I am just passing some of the information I am learning off to you

Damn I think your going to be feeling them calves tomorrow lol!

Thanks IBB, I really appreciate it. I will give the tricep stuff a try on wednesday.
 
I have conditioning tomorrow, so I hope my calves aren't hurting too bad. lol.
 
-Kyle

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Food for today
 
I am shooting for around 3,000 calories a day
 
Some of the breakdown might  be off a little bit, but it is close enough.
 
6:40   Breakfast
         egg white omlette w/cheese
         pure protein bar
                            Meal Totals: Cals: 360
                                              Carbs:20
                                              Fat: 15
                                              Protein: 39
 
Post Work-Out
double protien shake
1/2 pb sandwhich
                             Meal Totals: Cals: 440
                                            Carbs: 30 
                                               Fat: 19 
                                          Protein: 46
 

11:30   Lunch
          16.9 oz water 
          about a cup of shaved deli roasted chicken breast
          2 slices of 100% whole wheat bread
          1 serving of sunchips
                           Meal Totals: Cals: 379
                                            Carbs: 67
                                               Fat: 11
                                          Protein: 27
 
 
 

2:30   After School Snack
          16.9 oz water 
          about a cup of shaved deli roasted chicken breast
          2 slices of 100% whole wheat bread
          1 serving of sunchips
                           Meal Totals: Cals: 379
                                            Carbs: 67
                                               Fat: 11
                                          Protein: 27
 
 
4:30   1/2 pb sandwhich
         1 serv. 2% milk
                           Meal Totals: Cals: 390 
                                            Carbs: 36 
                                               Fat: 21 
                                          Protein: 20
 
 
 
6:20 2 baked chicken breasts
        baked potatoe
                 Meal Totals: Calories 337
                 Carbs: 13
                 Fat: 5
                 Protein: 57
 
9:00 Pre-Bed
       Kashi cereal
       2 serv Milk
              Meal Totals: Cals: 450
                               Carbs: 61
                               Fat: 13
                               Protein: 27
 
 
Day Totals
 





Calories Eaten Today





 
grams 
cals
%total

Total:
 
2817 
 

Fat:
93 
838 
28%

  Sat:
21 
187 
6%

  Poly:
0 
4 
0%

  Mono:
1 
7 
0%

Carbs:
291 
1156 
39%

  Fiber:
2 
0 
0%

Protein:
245 
979 
33%

Alcohol:
0 
0 
0%






 Fat
 Carbs

 Protein
 Alcohol
      
 

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Back/Bi Day

7:25 a.m
Power Cleans
1x6 at 135 lbs (warm-up)
1x6 at 185 lbs
1x6 at 195 lbs
1x5 at 210 lbs
1x5 at 225 lbs
1x4 at 230 lbs
1x3 at 245 lbs

Hang Cleans
1x4 at 175 lbs
1x4 at 195 lbs
1x4 at 205 lbs

high pulls (kinda like a power cleans, but you try to get the bar as high as possible without catching it)
3x4 at 135 lbs

Abs
2x20 leg throw downs
1x30 situps
1x25 pike sit ups


2:30 p.m After School Baseball Workouts

Bent over rows
3x12 at 95 lbs (slow)

Pull-ups
2x10 at body weight

BB Curls
1x8 at 45 lbs
1x8 at 55 lbs
1x8 at 65 lbs
1x4 at 95 lbs

Wrist Curls
2x35 at 45 lbs
3x20 at 95 lbs

Twists
2x20 at 25 lbs

Crunches
2x20 at 25 lbs
2x15 at 25 lbs

Leg throw downs
1x25 at body weight

pike sit ups
2x20 at body weight
 
Edit: Ohh yeah, I forgot running on the track. (a little over a mile total)
 
2 laps warm up
lunges
high knees
1 lap
5 curves (jog first half of curve on track and sprint second half)

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Switching the way I write my sets and reps
it is gonna be weightxreps
Chest/Tri

Flat Bench
135x8 (warm-up)
165x10
180x8
190x8
205x6
210x5

Burnout on 155 lbs
14 reps

Incline
140x6
155x5
165x5

Close Grip
165x5
185x5
185x5

Tricep extension (like skull crushers but standing up and behind the neck to straight overhead, not like the ones you do with cables from a high pulley)
45x12
55x15
55x12

Dips
bwx15

Triceps were feeling it today. Really good pump.


Hit afterschool for about an hour 1/2with my friend Nate. Swing is starting to feel like it used to before my break. Figured out I wasn't really using my legs much, so I fixed it an now I got most of my power back.

Baseball workouts got canceled today b/c it is snow flurrying, hopefully it will snow or something tonight so no school tomorrow. Prob not though, I do live in GA. lol

-Kyle

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Okay for your incline and close grip do 10 8 6 4 or what ever just how you would do it with your flat bench. Don't be scared to drop the weight down! Maybe take off one set from the flat bench also! That way your not so warn before.


Just give your self a longer rest break between flat bench and incline bench. You know give your self say 5 min - 10min to recover. Take a breather drink some water and prepare!


Also go to the store and get some wrist straps! the kind that wrap around your thumb and wrist, You will notice with the extra stability it will increase your lifts a tad bit.