Kevin's Training Journal

STATS

Age: 18
Height: 5'7"
Weight: 210 pounds
Bodyfat: 12 % (Accumeasure)
Neck: 15 inches
Chest: 46.5 inches (flexed)
Waist: 40 inches
Arms: 16 inches (flexed)
Thighs: 25 3/4 inches (flexed)
Calves 16 inches (flexed)

GOALS

Give 110% effort and work as hard and smart as I can!

CURRENT TRAINING SCHEDULE: I train after school at 3:00PM Monday-Thursday and on Friday I train at the YMCA.

Monday

Chest:
1. Flat Bench Press....3 sets 4-6 reps (After warm-up)
2. Incline Bench Press....3 sets 4-6 reps
3. Flat Dumbbell Bench Press....2 sets 4-6 reps
4. Weighted Dips....1 set 4-6 reps

Triceps:
1. Close Grip Bench....2 sets 4-6 reps (After weight acclimation)
2. Skull Crushers....2 set 4-6 reps
3. Two Arm Dumbbell Overhead Extensions....2 set 4-6 reps

Tuesday
Biceps:
1. Curl Bar Curls....2 sets 4-6 reps (After warm-up)
2. Dumbbell Alternate Curls....2 sets 4-6 reps
3. Hammer Curls....2 sets 4-6 reps

Forearms:
1. Barbell Wrist Curls....2 sets 6-8 reps
2. Standing Dumbbell Wrist Curls....2 sets 6-8 reps
3. Grip....1 set to fatigue

Wednesday
Legs:
1. Squats....4 sets 4-6 reps (After warm-up)
2. Leg Press ....3 sets 4-6 reps
3. Stiff Leg Deadlifts....2 sets 4-6 reps

Calves:
1. Standing Calf Raises....2 sets 6-8 reps (After warm-up)
2. Seated Calf Raises....2 sets 6-8 reps

Thursday
Shoulders:
1. Standing Barbell Shoulder Press (To the front)....3 sets 4-6 reps (After warm-up)
2. Seated Dumbbell Press....2 sets 4-6 reps
3. Side Lateral Dumbbell Raises....1 sets 4-6 reps
4. Rear Lateral Dumbbell Raises....1 sets 4-6 reps

Traps:
1. Barbell Shrugs....3 sets 4-6 reps (After weight acclimation)

Neck:
1. Four Way Neck....4 sets 6-8 reps

Friday
Abs:
1. Swiss Ball Leg Raises....2 sets 15-20 reps
2. Cable Crunches....3 sets 8-12 reps (After weight acclimation)
3. Swiss Ball Crunches....2 sets 15-20 reps

Back:
1. Dumbbell Rows....3 sets 4-6 reps (After warm-up)
2. Barbell Rows....2 sets 4-6 reps
3. Seated Cable Rows....2 sets 4-6 reps
4. Pull-ups....2 sets to positive failure

NUTRITION

Diet:
Protein: 231.6 grams
Carbs: 406.5 grams
Fat: 45.75

Breakfast 7:15 AM
2 whole eggs
3 egg whites
16 ounces orange juice
2 slices whole wheat toast
8 ounces milk

Lunch 11:15
2 tuna fish sandwiches (4 slices whole wheat bread, can of tuna, miracle whip, lettuce, tomatoes)
2 Light Yogurt
Apple
1 ounce cashews

Post workout 3:45
1 serving EAS Precision Protein: 20.5g protein, 2g carbs, .5 g fat
1 serving EAS Phosgene Elite: 34g carbs
1 serving Twinlab Amino Fuel: 11g carbs, 15g protein(liquid amino acid)
16 ounces of grape juice: 80g carbs

Dinner 4:45 or 5:15 PM
Bowl of high protein chili: 53g protein, 36 carbs, 6g fat

Before bed 9-10 PM
16 ounces skim milk
30 grams whey
Yogurt

**I'm thinking about starting to take a NO supplement**

Wow you've done the ground work and it's impressive. Loved your detail. Go for it.......

Need nothing.....
Desire everything.......
Choose what shows up............

After some soul searching and thinking, I have decided to scrap the plan and change it to Max-OT training.

Looking forward to your progress and comments.

Marc C. David
Support DB! Buy your supplements at Supplements101.com

Well today was both a good and bad day for training. I bascily started off with the 3x6 and 3x3 on the bench and didn't like how it was feeling. After that I continued on and completed a set on the incline bench and followed that with a set of dumbbell bench. Next, I went over and did the dip machine with an added 45 pounds more than normal. I did 6 reps.... and it felt damn good! After that I decided to do Max-OT for now on, so I finished off with some tricep Max-OT style. Then I got home today and figured out my Max-OT routine. I hope I get some good gains on it. Tommrow I am going to be doing biceps and forearms; and I will be recording my workout.


Nutritional side note: I need to add about 45 grams of fat to my diet. I think I will be doing this by switching from skim milk to whole milk and maybe throwing some peanut butter on my toast in breakfast. ***I would appreciate it if someone would look above at my nutritional plan and critique it. I feel like I am eating too much at each meal and not spreading it around enough and going too long between meals (Which is hard to change because of my schedual, gott do what I can). Thanks.

Tuesday March 8, 2005

Biceps:
EZ Bar Curl 1x6 - 85 pounds
EZ Bar Curl 1x6 - 100 pounds
Alternate Dumbell Curl 1x6 - 40 pounds x 2
Barbell Curl 1x6 - 75 pounds
Barbell Curl 1x5 - 85 pounds
Hammer Curl 1x6 - 40 pounds x 2
Hammer Curl 1x6 - 40 pounds x 2

Forearms:
Barbell Wrist Curls 2x8 - 75 pounds
Standing Dumbbell Wrist Curls 1x8 - 40 pounds x 2
PVC Weighted Rope Grip 1x4 - 10 pounds

Today I kind of just started off to see what kind off weight I should be using. The EZ Bar Curls felt like they are going to be very good to do. I did not like the way the Alternate Dumbbell Curls felt: I have crappy form, but if I drop the weight, it will be too easy. Hammer Curls felt great and the Barbell Curls were okay. I think I know what weights I am going to be using. Also, I am going to switch my bicep workout around a little bit. Any ideas? Thanks.

Wednesday March 9, 2005

Thighs:
Barbell Squat 1x6 - 225 pounds
Barbell Squat 1x6 - 225 pounds
Barbell Squat 1x6 - 225 pounds
Barbell Squat 1x5 - 225 pounds
Leg Press 1x6 - 470 pounds
Stiff Leg Deadlift 1x6 - 185 pounds
Stiff Leg Deadlift 1x6 - 225 pounds

Calfs:
Standing Calf Raise 1x8 - 225
Standing Calf Raise 1x8 - 315

Today was an alright workout. I really hate the leg press here at school compared to the one at the YMCA. I need to bring a stop watch so I can time my rests better, because I think I might be wasting too much time with the clock on the wall. I wanted to do more calf work, but I didn't have much time. Side note: MY BICEPS KILL FROM YESTERDAY! YES!

Thursday March 10, 2005

Well today just sucked. There was a meeting in the weight room and I had to wait 30 minutes just to get in there. My workout was horrible. I was suppose to workout my shoulders and traps, but I only did some shoulder stuff. Basically I just found out what weight to do for my shoulders and thats about it. Damn it!

Friday March 11, 2005

Today was back and abs day. My ab workout felt good, but my back workout felt like it didn't even do anything. Next week I'm going to start posting what sets/reps/weights I am using. This week was just sort of a week to find out what weight to use.

Monday March 14, 2005

Chest:
Flat Bench Press 3x6 - 185 pounds
Incline Bench Press 1x6 - 155 pounds
Flat Dumbbell Bench Press 1x5 - 70 pounds x 2
Dip Machine 1x6 - 270 pounds

Triceps:
Close Grip Bench 1x6 - 125 pounds
Close Grip Bench 1x6 - 135 pounds
Skull Crushers 1x6 - 85 pounds
Skull Crushers 1x5 - 90 pounds

This workout felt awesome! I'm really loving Max-OT and it is by far the greatest workout I have ever used. I was suppose to end my workout with two arm dumbbell overhead, but the school gym was closed early.

Tuesday March 15, 2005

Biceps:
Curl Bar Curls 1x6 - 100 pounds
Curl Bar Curls 1x5 - 100 pounds
Curl Bar Curls 1x4 - 100 pounds
Straight Bar Curls 1x5 - 85 pounds
Straight Bar Curls 1x6 - 85 pounds
Hammer Curls 2x6 - 40 pounds x 2

Forearms:
Standing Barbell Wrist Curls 1x8 - 85 pounds
Standing Barbell Wrist Curls 1x8 - 95 pounds
Standing Dumbbell Wrist Curls 2x8 - 40 pounds

Everything is feeling great! I just need to increase the poundage on my hammer curls and workout my forearms better.

Wednesday March 16, 2005

Legs:
Squats 4x6 - 275 pounds
Stiff Leg Dead Lifts 1x6 - 225 pounds
Stiff Leg Dead Lifts 1x4 - 225 pounds

Calves:
Standing Calf Raise 1x8 - 315 pounds
Standing Calf Raise 1x8 - 365 pounds
Seated Calf Raises 2x8 - 115 pounds

Squating was awesome today! In a couple of weeks I am going to be squating 315 for good soild formed reps! I'm not liking the stiff leg deadlifts because my grip gives out and it doesn't feel like its working my hamstrings out right. Calves were good.