Joey0's Log
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Joey0's Log - 12/31/2006 9:32:44 AM
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joey0
Posts: 1347
Joined: 7/8/2006
Status: offline
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I thought i would start doing this log thing since a bunch of other people do it. plus now i can put a little link to it in my sig like other people .
Starting Stats:
Body Weight : 170 lbs.
Body Fat: ~17%
LBM : 141.1 lbs.
BFM : 28.9 lbs.
Bulking
Right Bicep - 14.25''
Left Bicep - 14.375''
Right Forearm - 11.125''
Left Forearm - 11.25''
Chest - 41''
Shoulders - 47''
Neck - 16.25''
Waist - 33.25''
Right Thigh - 21''
Left Thigh - 21''
Right Calf - 14.5''
Left Calf - 14.625''
this would be a link to a pic but i don't have one
NOTE: All measurements of body fat and body weight throughout this log will be measured in the morning, with no food in my system, no shoes, and before workout
Goals:
1. Body Weight = 180 lbs. without significant increase in body fat by April 29, 2007 (that's when i'm gonna start cutting)
2. Get bigger, more specifically,
biceps up to about 15''
calves up to about 15''
forearms to 11.5 (they don't get bigger as easy so i have less of a goal for them)
everything else just bigger (except my waist), i don't have any specific goals for them
3. Get Stronger, not necessarily one rep maxes higher, just using more weight for sets
My Split is:
Sunday (7:30AM) - Legs, Calves
Monday - OFF
Tuesday (5:30AM) - Back
Wednesday (5:30AM) - Chest, Calves
Thursday - OFF
Friday (5:30AM) - Shoulders, Traps
Saturday (7:30AM) - Biceps, Triceps, Abs
BMR = 2905 Calories so for bulking i should get about 3400
My meal plan (should) go like this:
Post-W/O (6:20 AM)
1 banana
1.5 scoops whey
Sub-Total: 280cal, 0 fat, 27 carb, 36 pro.
Breakfast (7:00 AM)
Egg beaters on english muffins(2)
2 Whole eggs
1 egg white
Sub-Total: 480cal, 0 fat, 46 carb, 40 pro.
School (9:30 AM)
2 Peanut butter sandwiches
Sub-Total: 640cal, 24 fat, 82 carb, 29 pro.
Scool-Lunch (12:15 PM)
1 Peanut butter sandwich
Cashews
Sub-Total: 490cal, 26 fat, 49 carb, 19.5 pro.
After School (3:00 PM)
~ 8 oz. chicken breast
Brown rice
Sub-Total: 385cal, 3 fat, 46 carb, 44 pro.
After School (4:00 PM)
1 cup Oatmeal
Sub-Total: 300cal, 6 fat, 54 carb, 10 pro.
Evening (5:00 PM)
Tuna - one 7oz. pouch
4 slices bread
Sub-Total: 650cal, 11.5 fat, 76 carb, 65.5 pro.
Before Bed (8:00 PM)
2 scoops Muscle Milk
Sub-Total: 350cal, 18 fat, 12 carb, 32 pro.
TOTALS: 3565 calories, 98.5g fat, 392g carbs, 276g protein
To be more specific, out of that 98.5g of fat, alot of it is good fats. also it's about 187g of LEAN protein(meats,nuts,etc.), the rest is just from bread and stuff like that.
< Message edited by joey0 -- 2/16/2007 6:57:23 AM >
_____________________________
16 yrs 5'7'' 190 lbs
Bench - 225x2
Deadlift - 335x1
Squat - 245x5
MyMiniCity Needs People!
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RE: Joey0's Log - 1/1/2007 8:33:29 AM
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joey0
Posts: 1347
Joined: 7/8/2006
Status: offline
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Date - Monday 1/1/07
OFF DAY
Not much to say about an off day.
gzinkl, your post made me think, i looked back at an XCEED review i did a while back and my starting measurement for my chest was 40'', now it's 41'' but my bench has not increased by that much at all (like 10-15 lbs), i would think that it would have gone up more. my arms are also about .75 inches bigger now, but i only went up a little bit in weight recently. i guess size doesn't always mean strength???
_____________________________
16 yrs 5'7'' 190 lbs
Bench - 225x2
Deadlift - 335x1
Squat - 245x5
MyMiniCity Needs People!
(in reply to gzinkl)
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RE: Joey0's Log - 1/1/2007 8:42:39 AM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Yep.
There's a correlation, but it isn't perfect. That's why every so often you'll see a monster of a guy lifting what seems like light weights for the guy's size. Either he has terrific genetics that are all about hypertrophy, or he's figured out exactly how to manipulate his lifting regime for maximum hypertrophy (or both).
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to joey0)
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RE: Joey0's Log - 1/1/2007 5:11:00 PM
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Avaric3
Posts: 1792
Joined: 5/26/2006
Status: offline
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i guess that doesnt apply to me cuz over the summer i gained about 1" of muscle on my arms and my barbell curl went up from 50lbs to 70lbs and now its 80. so 5lbs per 1/4", ill see if it stays true to that idea.
_____________________________
IM BACK AND BETTER THAN EVER!!!!!
(in reply to gzinkl)
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RE: Joey0's Log - 1/2/2007 3:28:22 AM
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joey0
Posts: 1347
Joined: 7/8/2006
Status: offline
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Date - Tuesday 1/2/07
Start Time - 5:35 AM
End Time - 6:05 AM
Muscle Group - Back
Low Row Machine
140x8
160x8
Deadlift
95x10
135x4
115x7
115x6
Wide Lat Pulldown
135x9
150x4 --> 135x4
135x7
Bent Over Row
85x10
85x8
85x8
Low Row Machine is a worthless piece of sh*t. it was a waist of time and energy. that's why i only did two sets. Deadlift didn't feel as good as last week. i think it's one of those exercises where sometimes I love it and sometimes it sucks,lol
_____________________________
16 yrs 5'7'' 190 lbs
Bench - 225x2
Deadlift - 335x1
Squat - 245x5
MyMiniCity Needs People!
(in reply to Avaric3)
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RE: Joey0's Log - 1/4/2007 4:13:21 PM
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joey0
Posts: 1347
Joined: 7/8/2006
Status: offline
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Date - Thursday 1/4/07
OFF DAY
I was thinking about the goal i said in the first post, to gain weight w/o increase in BF%. if i weigh 170 now and i'm 17% BF then i have about 29 lbs of fat. but if i weighed 180 with 17% BF i would have about 30.5 lbs of fat. so even though my BF% wouldn's have gone up, i would still have more fat than before. is there something i'm not getting here?
_____________________________
16 yrs 5'7'' 190 lbs
Bench - 225x2
Deadlift - 335x1
Squat - 245x5
MyMiniCity Needs People!
(in reply to joey0)
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RE: Joey0's Log - 1/6/2007 5:50:15 AM
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joey0
Posts: 1347
Joined: 7/8/2006
Status: offline
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Date - Friday 1/5/07
Start Time - 5:35 AM
End Time - 6:10 AM
Muscle Group - Shoulders, Traps
Military Press
65x10
85x6
85x5
Barbell Upright Row
65x8
65x8
DB Side Raise (the weight listed is in each hand)
15x10
20x6
20x6
Barbell Shrug
115x10
135x6
135x5
Military press felt alot better i did more weight than usual.
_____________________________
16 yrs 5'7'' 190 lbs
Bench - 225x2
Deadlift - 335x1
Squat - 245x5
MyMiniCity Needs People!
(in reply to joey0)
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RE: Joey0's Log - 1/7/2007 12:27:42 PM
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joey0
Posts: 1347
Joined: 7/8/2006
Status: offline
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-- Start of Week 2 --
Date - Sunday 1/7/07
Start Time - 7:50 AM
End Time - 8:20 AM
Muscle Group - Legs, Calves
Inverted Leg Press
270x8 - WU
360x8 - WU
450x9
540x10
590x6
590x5
Seated Calf Raise
70x13
80x13
80x13
Lying Leg Curl
110x8
110x7
110x7
Standing Calf Raise
135x8
135x7
I was going to switch back to squats today, but someone was in the squat rack when i got there so i just did leg press instead. next week i have to switch back though because if i keep doing leg press i'll lose a bunch of progress on squats. i'm working my way back up on leg press too, a few monthes ago i could do 680x4. my standing calf raise never gets better!!! is there something i'm doing wrong? i've been using 135 on it for like a year!!!
< Message edited by joey0 -- 1/21/2007 6:50:01 AM >
_____________________________
16 yrs 5'7'' 190 lbs
Bench - 225x2
Deadlift - 335x1
Squat - 245x5
MyMiniCity Needs People!
(in reply to joey0)
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RE: Joey0's Log - 1/9/2007 3:32:43 AM
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joey0
Posts: 1347
Joined: 7/8/2006
Status: offline
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Date - Tuesday 1/9/07
Start Time - 5:40 AM
End Time - 6:10 AM
Muscle Group - Back
Underhand Pull-ups
6
5
5
Deadlift
135x6
135x5
135x5
Wide Grip Pulldown
135x9
150x4 --> 120x4
135x7
1-Arm DB row (weight listed is in each hand)
40x8
50x5
Deadlifts were good today. i used more weight finally and i think i got the from down good. it must have been funny to watch me because i took like 30 seconds each set to get my feet in the right position. i also found out that i don't really like 1-arm rows. pull-ups i did not do so good on today. i'm not sure why.
< Message edited by joey0 -- 1/9/2007 1:16:12 PM >
_____________________________
16 yrs 5'7'' 190 lbs
Bench - 225x2
Deadlift - 335x1
Squat - 245x5
MyMiniCity Needs People!
(in reply to joey0)
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RE: Joey0's Log - 1/12/2007 4:41:44 PM
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joey0
Posts: 1347
Joined: 7/8/2006
Status: offline
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Date - Friday 1/12/07
Start Time - 5:40 AM
End Time - 6:05 AM
Muscle Group - Shoulders, Traps
Military Press
65x9
75x7
75x6
DB Side Raise (weight is in each hand)
15x8
20x6
15x8
Barbell Upright Rows
65x7
65x7
Barbell Shrugs
115x8
115x8
I was NOT felling it today. I did worse on everything. Just one of those "bad days".
_____________________________
16 yrs 5'7'' 190 lbs
Bench - 225x2
Deadlift - 335x1
Squat - 245x5
MyMiniCity Needs People!
(in reply to joey0)
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RE: Joey0's Log - 1/12/2007 4:42:51 PM
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joey0
Posts: 1347
Joined: 7/8/2006
Status: offline
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If i do deadlift heavy on tuesdays, then shrugs on fridays, would that be too much on my traps? would it be better if i just did Deadlift?
_____________________________
16 yrs 5'7'' 190 lbs
Bench - 225x2
Deadlift - 335x1
Squat - 245x5
MyMiniCity Needs People!
(in reply to joey0)
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I used just a little bit more on bench today (5lbs) but it cost me a few reps on incline but o well
I'm not going to max out again until i'm using 175x5 for 3 sets though. again i had to compromise a few reps on incline so i could do more on fat but that's OK. i forgot to weigh on saturday and sunday so i just did today. i like weighing on weekdays because i'm up earlier and i think it's more accurate at 5:30 than 7:30 in the morning. well at this rate i think i can get to my bodt weight goal by April 29. i now have 15.5 weeks left to gain 8 pounds, hopefully i will go past my goal.
