GT's Journal

So I have really been forcing myself to eat right and lift. It has been really hard to do since it is summer and all I want to do is sleep and I have to stay in reasonable shape for baseball with throwing and hitting. Well I have done alright on my own but have caved a few times so I figured that I would start a journal so I could start holding myself accountable. I am willing to take any suggestions you have on my diet and on my training. According to the calorie calculators, I need roughly 2500 calories a day. Since I want to lose bodyfat and build muscle, I am going to try and get 2500 calories and 170 grams of protein every day. My split until the end of summer is:

Mon-chest/tri/abs
Tues-back/bi
Wed-throw/hit/cardio
Thurs-legs
Fri-shoulders/abs
Sat-throw/cardio
Sun-hit/rest

-Kyle
EDIT- I will try and get a few pics up tomorrow.

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

Well, today I woke up at around 12:00 p.m. and had to go to a hitting lesson at 3. It feels like I have been eating like crazy to make up for my lost meals. I really need to wake up when my alarm goes off at 8:00 a.m. I think I have found a way to get my 170 grams of protein and meet my caloric needs, but I will have to stay up for a little while. Today is chest/tri/abs day.
Week 1 Day 1
Chest-
barbell benchpress
135x10
155x10
185x8
205x6
185x8
135x10
Incline Flys
25x10
25x10
30x10
Decline Flys
25x10
25x10
30x10
Tris-
Rope pull downs
20x10
40x10
50x10
dumbell kickbacks
15x10
15x10
Abs-
weighted crunches
16x15
16x15
top half weighted crunches (not sure what to call em)
16x15
16x15
Lateral crunches(lay on side and lift upperbody and legs cruching at the hip area)
bwx15
bwx15
reverse crunches
bwx15
bwx15
leg lifts
bwx15
bwx15
 
Synopsis:
I am beat. I feel like passing out and going to bed right now, but I need to stay up for at least 2 more hours so I can get the remaining protien I require. My right shoulder feels really tight. It usually goes away in about a day but it is quite annoying. My chest feels like it is ginormous, I guess that is what happens when you add incline and decline flys to your chest routine. We finally bought some more water and I have been guzzling it down like there is no tomorrow (5 bottles in the last 1 1/2 hour). To clarify if you are wondering, I do abs in 2 supersets. Starting with weighted crunches, then lateral crunches, then top half weighted crunches, then reverse crunches, then leg lifts. I take about a minute break then do the next superset. It burns like crazy, but it has been one of the only things were I have seen results.  I am pretty sure that I am going to long toss tomorrow, so my split might be changing. I am waiting on my gf Cassidy to call me right now, she is in Mertyl Beach on a team cross-country camp thing. I got to go eat so I will post some pics I took this morning cold along with some old measurements because I am too lazy to do new ones. Till tomorrow. Peace!
-Kyle

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

By the way, I am
16
5'10"
170-175 lbs
-Kyle

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

So I woke up this morning around 9 and I ate breakfast then went and worked out. Today is back/bi.
Week 1 Day 2
Bi-
standing EZ curls
25x10
45x10
65x10
85x8
preacher curls
45x10
65x10
75x10
concentration curls
25x10
30x10
40x10
Back-
High pully rows w/row bar
50x10
70x10
90x10
110x10
Lat pulldowns
50x10
70x10
90x10
One armed dumbell rows
35x10
40x10
40x10
 
Synopsis-
I actually woke up on time today! Pretty good workout. Didn't put up as big of numbers, but I did feel the burn and cut down on my rest time in between sets. I felt huge after I was done. I am sore from yesterday in my pecs. Now I have to go mow the stupid lawn because it keeps growing. Till tomorrow.
-Kyle
 

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

So today was Cardio/abs day. My buddy John came over and worked out with me. We did abs then went and ran for a while.
Week 1 Day 3
Abs-
weighted crunches
16x15
16x15
top half weighted crunches (not sure what to call em)
16x15
16x15
Lateral crunches(lay on side and lift upperbody and legs cruching at the hip area)
bwx15
bwx15
reverse crunches
bwx15
bwx15
leg lifts
bwx15
bwx15
Leg lifts
bwx15
bwx15
Cardio-
6mph-1 min. warm-up
9mph-6.5 min.
3.5mph-2.5 min.
9mph-3.2 min.
3.5mph-1.8 min.
6mph-5 min.
3.5mph-3 min. cool down
(2.5 miles)
 
Synopsis-
Had a really good run. Furthest and longest I have ran in a while. Having my bud there really pushed me to push myself in my workout. Tomorrow is leg day. John is supposed to come over so I have a spot. Later.
-Kyle

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

Well I am an idiot. Just realized I wasn't supposed to do abs yesterday. I am paying for it today though. Because of that I am gonna take a day off to recover. I got a really important tryout for a showcase team and I need to be completely fresh for it. So today I am just going to try and get back to 100%.
-Kyle

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

I am going to rest until after my tryouts are over with. I can't take the chance of not perfroming 100% because this could be my ticket to playing college baseball. I will let you know how the tryouts go as soon as I find out. Wish me luck.
-Kyle

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

woops. my bad.

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

So i had the tryouts today and I think taking those days off payed off. I think I did pretty good. I ran the 60 in 6.94. The fastest was a senior who ran it in a 6.75. I will let you know if I made the team.
-Kyle
 
Edit- I am going to start back lifting on Monday. I tweaked my left hamstring pretty good at the tryout but didn't realize it untill later. Hopefully this wont hinder my leg and cardio workouts. My buddy John is lifting with me all this week. Till tomorrow. Later

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

Today is chest and tri day. My buddy john came over and worked out with me. Here it is.
Week 2 Day 1
Chest-
widegrip barbell benchpress
135x10
155x10
185x9
205x5
flatbench flies
25x10
25x10
25x10
incline flies
25x10
25x10
25x10
decline flies
25x10
25x10
25x10
Tris-
rope pulldowns
20x10
40x10
50x10
dumbell kickbacks
15x10
15x10
15x10
 
Synopsis-
My chest and arms feel like they are gonna fall off. I love it.

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

Ok. Well my girlfriend broke up with me this morning. I have a feeling that I will put up the highest numbers on back and bi that I ever had before.

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

Good news. I found out I made that showcase team I tried out for. But I still got to go to the second tryout so I am not gonna lift until after. I am pretty sore today and I need to be back at 100% so i can run another under 7 60 and pitch. So later.

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

I am probably doing the thing wrong. I was doing weightxreps.  Yeah but it is cool man. I appreciate it. I did manage to do biceps yesterday though. I got a real god workout. Really pushed myself so I can rub it in her face when I am freaking huge. so I will post my workout for yesterday.
 
Week 2, Day 2
Biceps-
Preacher curls
25x10
45x10
65x10
85x10
Concentration curls
25x10
35x10
40x10
standing barbell curls
45x10
65x10
85x10
 
My right lat is sore from pitching so I skipped back and threw in abs I just did my ususal routine. I am too lazy to type it up right now.
 
Synopsis-
Got a good workout becasue I forced myself to go slow and realyfocused on squeeazing the weight up.
 

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

ya they are. Thanks man.
-Kyle

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

So it is official. I am on the Renz showcase team. I am pretty sure I am on the senior team too, which is cool because I am a junior. Well Today I did Chest/Tri/Abs with my buddy from baseball Nate Chong.
Week 3 Day 1
Chest-
benchpress
135x10
155x10
185x8
205x5
incline flys
25x10
25x10
25x10
decline flys
25x10
25x10
25x10
Tris
rope pull downs
20x10
40x10
50x10
dumbell kickbacks
15x10
15x10
15x10
Dips
20
10
10
Abs
reg schedule but w/o 16 lbs medicine ball and up reps to 30 each
 
Synopsis
Great workout. Feeling good.

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

Wow what a day. I had to wake up at 4 a.m this morning after going to sleep at 1 a.m. so I could get in line to get a parking spot. I am so dead right now it isn't even funny. I did manage to work out before I started to feel like crap. Today was Bi/back
Week 3 Day 3
Bi
standing ez-bar curls
25x10
45x10
65x10
85x10
preacher curls
45x10
65x10
85x10
concentration curls
25x10
35x10
40x10
back
high cable rows
50x10
70x10
90x10
115x10
lat pull downs
50x10
70x10
90x10
one arm dumbell rows
40x10
40x10
40x10
(got lazy and didn't want to change up weight)
 
Synopsis
I am going to bed. Goodnight.
-Kyle

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

School is starting back up tomorrow. From then on, I will be on the routine that our weightraining coach puts us on.
-Kyle

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

Well we are finally starting to work out again. I did squats today. But don't really remmeber the reps and weight too well. During class, a kid dropped a 10 lbs. weight on his foot and busted uped the nail so there was blood. Well, that kid faints at the sight of blood and my routine was cut in half. This sucks. I guess we will finish it tomorrow but I don't know. The kid is alright. But man that sucks. I was really feeling my legs today.
-Kyle

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

Did bench. power cleans, and hang squats today. I am really sore from squats yesterday. I did really well on bench today though.
Cleans
135x6
155x6
175x5
185x5
205x4
Bench
135x6
155x7
185x6
205x5
225x2
 
can't remember hang squats
Did random sets of dips and close grip bench press.
Really tired. Going to bed. Peace.
-Kyle

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

abs and cardio baby! Bad news is I have no idea how long and for how many reps we did stuff because it was off the wistle and I wasn't couting. All I know is that I got a good workout in.
-Kyle

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

Hit and threw today. Hit 5 rounds of 20 in the cage. long tossed for 25-30 minutes then ran like 5 or 6 poles.
-Kyle

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

Man it has been a while. Well I have been playing in showcase tournaments held at various colleges in the southeast and trying to get college to start watching me for next year. I have continued pretty much my same routine throughout my absence but have done it at school instead of my basement. I maxed out on the 3 main lifts we do at school the past two days. They were:
Bench:250 lbs
Cleans:260 lbs
Squat:365 lbs
 
I am gonna continue lifting and eating and running this way because I have seen pretty impressive gains for period of time I have been doing this. I will do my best to keep this updated better but I have been swamped with baseball and school everyday ontop of working out so it leaves little time for the net.
-Kyle

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

where are you from.. what schools do you want to go to to play?

6'2 185 pounds

450 Deadlift
335 Bench

New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm

I am from Atlanta, GA. I want to go to a school where I can play and still take my premed classes. I was thinking like Duke, Emory. But I will probably go JuCo for my first 2 years and get the core classes out of the way because it it cheaper. It really just depends on what offers I get and how doable they are with my life. My cousin pitched for Austin P. so I might try to go there because he liked it. I don't know i am just a Junior right now. I gotta see what what is available before I make a major decision.
-Kyle

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

premed and baseball will be tough but i'm sure you can do it. keep up the liftin and studyin. remember you're a student athlete.. student comes first.. good luck

6'2 185 pounds

450 Deadlift
335 Bench

New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm

Ya man I know, but I know can do it. Thanks man.
-Kyle

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

I have been pretty slack on my journal. Actually I have sucked it up at keeping this thing up to date considering it has been like a year since I last updated. lol.

Because the transformation contest is about to start, I figured I would start it up again so i can make a visual representation of what I have done, and if that will help me get to where I want to be.

Today was the first day back into the lifting routine that I do during 1st period at school.

The weekly schedule looks like this:
Mon/Wed     Legs (long toss and run on wed)
Tues/Thurs  Back/chest/baseball workout with abs/baseball running
Fri              Freeday- which will most likely consist of ultimate 4-square
Sat             Rest
Sun            Bullpen/running

The current maxes that I am getting my percentages from for all my lifts are:
Squat- 405
Bench- 270
Power Clean- 300

I am currently 177.5 lbs.

Since today was Mon. we hit up squats, front squats, and strait legged deadlift. Coach is trying to ease us back into lifting by going high rep low weight.

Back Squat
1x12 at 185 lbs
2x10 at 225 lbs
2x8 at 245 lbs
1x6 at 275 lbs

Front Squat
2x5 at 135
1x5 at 160

Straight legged deadlift
3x8 at 135 lbs

I also had my first day of throwing bullpens on Sundays yesterday. I threw for maybe 20 minutes at about 80% trying to hit spots.

After throwing we had to run a mile and a half in under 9 minutes. Then we had some explosion and lateral movement drills.

I am kinda dreading the next three days of lifting at 7:10 in the morning and then going to baseball practice where we do a ton of reps light weight and abs then run.

I have a feeling my lower body is gonna feel like I got reamed by two black guys at the end of the week.

-Kyle

P.S.
Here are my progress pics up to this point. I actually think I have lost some since the last pics I took.

Nov 20, 2006
http://i193.photobucket.com/albums/z62/prlion16/frntbichest.jpg
http://i193.photobucket.com/albums/z62/prlion16/back.jpg
http://i193.photobucket.com/albums/z62/prlion16/chestflex1.jpg
http://i193.photobucket.com/albums/z62/prlion16/quads.jpg

June 15, 2007
http://i193.photobucket.com/albums/z62/prlion16/DSCN0749.jpg
http://i193.photobucket.com/albums/z62/prlion16/DSCN0754.jpg
http://i193.photobucket.com/albums/z62/prlion16/DSCN0757.jpg
http://i193.photobucket.com/albums/z62/prlion16/DSCN0750.jpg
http://i193.photobucket.com/albums/z62/prlion16/DSCN0748.jpg

January 6, 2008

Edit: actually, looking again, it might just be because I have a bit of a tan in the june pics and like none at all in the Jan pics.

[image]local://2928/6E3CDED512314721AC5C66D1D9EDB1CB.JPG[/image]

Attached Image(s)

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

I think I am going to start posting my daily nutrition as well. Please let me know if you have any ideas on what I can do to improve my diet.
 
Thanks.
 
6:30     Breakfast/ Pre-Workout Meal
             8 oz. Simply Orange Juice
             Egg White Omlette w/cheese
             8 oz. Milk
             Pure Protein Bar
             2 Fish-Oils
             Vitamin
                              Meal Totals: Cals: 620
                                             Carbs: 58
                                                Fat: 22
                                           Protein: 49    
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
 
3:00  After School Meal
           about a cup of shaved deli roasted chicken breast
           2 slices of 100% whole wheat bread
                            Meal Totals: Cals: 169
                                             Carbs: 20
                                                Fat: 1
                                           Protein: 18
 
 
6:30   Dinner
            TBA
 
 
 
9:00   Pre-Bed Meal
           1 serv Muscle Milk
           12 oz. Milk
                      Meal Totals: Cals: 445
                                      Carbs: 30
                                         Fat: 26
                                     Protein: 44

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