GT's Journal

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.

Yeah, I already got some of those. Thanks man. I will prob do chest again on Fri or Sat. I will give it a try. 
 
I won't be able to do it but once a week though, b/c I have to go off the routine we do in my wegiht training class when I bench on wednesdays. But I will be able to when I bench on my own outside of school.
 
-Kyle
 

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

I kinda tweaked my lower back the other day at baseball workouts, so I slept in late today so I wouldn't have to do hack squats with my hurt back, and baseball workouts were cancled today because of the weather. I have to work tonight from 6-9 doing the scoreboard for rec basketball games, so I won't get to hit or anything on my own.
 
So Today is going to be a rest day. lol.  I might hit up some squats tomorrow if my back is feeling better.
 
-Kyle

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

Legs
 
Sqauts
 
135x6 (warm-up)
225x6
295x6
315x6
345x3
365x2
 
 
Front Squats
185x5
205x5
225x5
 
Cardio: 4x4 basketball games in gym class today
 
Had a little extra time after school today, and I missed squating yesterday so I figured I would get them in.
 
I would usually do shoulders along with this, but I plan on benching tomorrow so I will just do it then.
 
-Kyle

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

Chest

flat bench
135x8 (warm-up)
170x8
195x8
210x6 (slight spot on last rep)
230x4
245x2

Incline bench
145x8
155x8
185x6 (slight spot on last two reps)

Flat db flies
25x8

decline db flies
25x8

incline db flies
25x8

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

back/bi/forearms
 
powercleans
 
135x8 (warm-up)
185x6
200x6
215x5
225x5
240x4
255x3 (only got 2 failed on 3rd rep) :(
 
Hang Clean
165x5
185x4
205x4
 
Hang Squat
135x4
165x4
185x4
 
 
Baseball Workout Afterschool
 
bent over row
95x12
95x12
95x12
115x8
 
bb curls
45x8
65x8
75x8
 
wrist curls
45x100
65x50
75x40
 
sit ups
25x20
25x20
25x20
 
other stuff like bicycles and planks for different stints.
 
 
-Kyle

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

Yo send your cash over to me on DR : ) also did you try out the haircut?

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

It is about like what I have it at now. I will send it in a bit.

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

ohh yeah
 
Chest/Tri
 
Flat Bench
 
135x8 (warm-up)
165x7
185x6
200x5
210x5
225x4
235x3
 
 
Incline Bench
 
145x8
175x6
185x5 (little help on last rep)
 
 
Close Grip
 
165x5
175x5
195x5
 
 
Overhead Tricep Extensions
45x15
55x12
55x12
 
 
Dips
bodyweightx15
bodyweightx15
bodyweightx15

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

legs/shoulders
 
Hack Squat
135x8 (warm-up)
245x7
275x6
295x6
315x5
335x4
345x3
 
Front Squat
185x5
205x5
225x5
 
Military/Upright Row superset
(military using 95 lbs and upright row using 75 lbs)
3x8x8
 
Baseball workouts
front/side/inverted front/bent over raises
(5 lbs in each hand)
2x8x8x8x8
 
military
65x12
65x12
65x12
 
upright row
65x12
65x10
 
barbell curls/french curls
45x8x8
45x8x8
45x8x8
 
wrist curls
45x35
45x35
 
plate hold
(25 lbs plate in each hand)
60 seconds
 
situps with weight held above chest with arms extended
25x15
25x15
25x15
 
twists
25x20
25x20
25x20
 
weighted situps (plate held on chest)
25x15
25x15
25x15
 
(abs were done in three supersets composed with one set of each of the 3 ab exercises)
 
Cardio
3 laps around baseball field (warm-up)
8 curves
4 high knee/sprints (90 ft)

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

Chest
 
flat bech (slow down and pause at bottom of each rep)
135x8
170x8
190x8
210x6 (help on 6th rep)
225x4 (help with last two reps)
185x8
 
Incline Bench
135x8
140x8 (help on 8th rep)
145x6
 
decline flies
25x8
25x8
 
 
Benching with a pause at the bottom gave me such a good pump. I haven't felt bench in my chest like I did today in quite a while.

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

Wasn't feeling too hot yesterday so I stayed home sick from school and just slept all day.
 
Back
 
(Alternating over 2 sets)
High Pulls
135x4
135x4
 
Hang Squat
135x4
135x4
 
Power Cleans
190x5
210x5
235x4
250x3
275x1 (last three sets we did one rep and switched with our partner then added weight even if you didn't get it to get used to pulling up the heavier weight)
285xFail
295xEpic Fail
 
Hang Cleans
175x5
190x5
205x4
 
 
After School Workout
Long Toss

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

chest/tri
 
flat bench
135x8 (warm-up)
175x7
190x6
215x5
225x4
245x3 (heck yes!)
 
Incline Bench
155x5
175x5
 
Close-Grip
155x5
185x5
 
Dips
BWx15
BWx15
BWx15
 

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

legs/shoulders
 
Hack Squat
135x6 (warm-up)
225x6
265x5
315x5
335x5 (spot on last rep)
 
Front Squat
165x5
195x5
215x5
230x5
 
Superset for shoulders
military at 85 lbs
upright rows at 75 lbs
3x8x8
 
abs
leg throw downs
bwx20
bwx15
 
sit-ups
bwx25
 
(we usually do more than this for abs, just ran out of time today. Might hit up some more later tonight.)

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

Back/Bi
 
Saw the Fit Show video of Milos' back training, trying to incorporate it by using wrist straps with almost all lifts for the back and pulling from the elbows and not the hands.
Seems to have worked pretty well, I have never felt my back like this before.
 
Pull-Ups
BWx10
BWx8
BWx8
 
Lat Pull Downs
50x10
70x10
90x10
90x8
 
Low-Pulley Cable Rows (Row bar)
90x10
120x10
120x10
 
One arm dumbell row
70x10 (each arm)
 
Incline dumbell rows( lay on incline bench face down and row dumbells)
25x10
35x10
 
EZ Bar Curls
55x10
75x8
 
Hammer Curls
35x10 (each arm)

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

I am a few days behin because of baseball, but I benched on sunday, and I squated yesterday. I don't remember the weight and reps, but it was similiar to the other days.
 
High Pulls
135x4
135x4
 
Power Cleans
200x5
215x5
230x5
240x4
250x3 (1 rep then fail)
275x1 (should have gotten it, had it up got under it but my legs gave out and I dropped it)
 
Hang Cleans
180x5
190x5
215x4
 
Baseball tryouts all week this week!
 

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

Chest/tri
 
Flat BB Bench
135x8 (warm-up)
185x6
200x5
210x5
225x4
230x3
185x10 (burn-out)
 
Incline
140x5
150x5
 
Then the workout got cut short because we had to go to the signing day for football.
 
 

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

Strength increases looking good, the weight your moving around is much heavier then before.