New routine, new attitude, new muscle mass.

2nd day back to the gym, did chest and bis again from friday because my timetables changed and had to start mondays with that.
due to this, i was sore, and didnt feel good anyway, but heres how earlier went, yes laugh at my **** weights, very funny har har, whatever.


Week 1, Day 1

Monday 26th June 2006
Weight:147lbs
BF%=7-8%
Calories today:5150
Protein:315 grams
carbs:850 grams
fat:130 grams
Workout:Chest and biceps.
1st exercise:
Normal bench
3 sets 8 reps @ 88lbs (40kg)-Completed
5 sets 5 reps @ 99lbs (45kg)-Completed
7 sets 2 reps @ 110lbs (50kg)-2nd set 1 rep, then failure
2nd exercise
Incline bench:
3 sets 8 reps @ 77lbs (35kg)-Completed
5 sets 5 reps @ 88lbs (40kg)-Failed 2nd set
7 sets 2 reps @ 80lbs-Cancelled.
3rd exercise
Dumbell flys:
3 sets 8 reps @ 25lbs each arm-Completed
5 sets 5 reps @ 30lbs each arm-Completed
7 sets 2 reps @ 35lbs each arm-2nd set hurt left pec, failure.
4th exercise
Cable flys:
3 sets 8 reps @ 20lbs each arm-1st set too easy, Increased weight by 10lbs (New weight 30lbs) Completed.
5 sets 5 reps @ 30lbs each arm-(40lbs) completed
7 sets 2 reps @ 40lbs each arm-(50lbs) quit due to left pec pain
5th exercise:
Bicep curls:
3 sets 8 reps @ 25lbs each arm- Completed
5 sets 5 reps @ 30lbs each arm- Completed
7 sets 2 reps @ 35lbs each arm- Cancelled
6th exercise:
Preacher curls
3 sets 8 reps @ 60lbs bent bar- Completed
5 sets 5 reps @ 65lbs bent bar- Completed
7 sets 2 reps @ 70lbs bent bar- Cancelled
7th exericse:
Cable curls
3 sets 8 reps @ 50lbs- Completed
5 sets 5 reps @ 60lbs- Completed
7 sets 2 reps @ 70lbs- Cancelled
8th exercise.
Variety of backward curls for forearms
Same setup.Completed
 
I dont think I shall be incorporating the 7x2 part of my workouts anymore, I may add the weight to the amount i want and then just rep til failure to give muscles one last boost.

Overall today went good, My left pec got hurt (dumbell flies, i let my left arm go down too much and it all went downhill from there lol) but otherwise it was a good pumping gym session, My strength is SHYTE right now due to my lack of going to the gym in ages, But next week i shall be adding 5lbs to all these exercises im hoping

(Tuesdays nutrition stays the same, next workout day is wednesday)

Week 1, Day 2
 
Tuesday 27th 2006
Rest day
Weight:147lbs
BF%=7-8%

Nice job.  How long did that workout take?  It seems like alot of sets for someone with such a high metabolism as yourself.  But, whatever we see progress with!

5'9"
September 10th: 190lbs

1 hour 15 minutes, and my chest is still EXTREMELY sore, and its grown, so im hoppping my bench has increased lol, Im taking in 5150 cals a day, so it allows me to workout this hard, before my weight gain was dismal, and i figured its because i spent too much time doing low sets and low reps, this time im pushing myself so at the end of each exercise im sweating like mad and red in the face after struggling to achieve that last rep. Hopefully this forces my muscles to grow.
 
Anyway, todays part of the day
 
Week 1, Day 3
 
Wednesday 28th June 2006
Weight:149lbs
Right, I cannot have gained 2lbs of muscle in this short time, im sure some of it is excess fat buildup or undigested food, but im sure 1lbs of it is most likely muscle, because my chest has ballooned since this morning, feels weird, when i walk down stairs it bounces up and down LOL, but i can tense it so it isnt flab...
BF%=7-8%
Nutrition:Same as Mondays
Workout:Legs, back, traps and lats
1st exercise:
Squat
3 sets 8 reps @ 60lbs (WAY too easy, raised it to 110lbs) Completed
5 sets 5 reps @ 70lbs (raised it to 120lbs) Completed
2nd exercise:
Deadlift(shrug included for traps)
3 sets 8 reps @ 80lbs (Amazingly too easy, raised it to 120lbs) Completed
5 sets 5 reps @ 90lbs (raised to 135lbs)Completed
3rd exercise:
legpress
3 sets 8 reps @ 160lbsCompleted
5 sets 5 reps @ 200lbsCompleted
4th exericse:
Lat pulldown
3 sets 8 reps @ 40lbs Chest was sore and it hurt to do this,
cancelled exercise, moving to chest and bi day next week.
5 sets 5 reps @ 45lbs
5th exercise
Lat row
3 sets 8 reps @ 60lbs (too easy, raised to 90lbs)Completed
5 sets 5 reps @ 70lbs (raised to 100lbs)Completed
6th exercise
bentover dumbell rows
3 sets 8 reps @ 30lbs (again too easy, raised to 40lbs)Completed
5 sets 5 reps @ 35lbs (raised to 50lbs)Completed
 
Today was brilliant, my back and legs are soo tired, and walking down stairs makes my legs shake and go, but i completed everything, the last set of squats and deadlifts were extremely tough for me, but i managed to get through them with probably a hilarious red face, luckily i was nearly alone today at the gym.
 
 

Week 1, Day 4
 
Thursday 30th 2006
Rest day
Weight:149lbs
BF%=7-8%

good start linky. your workout looks sound to me, and your protein intake good. can you include some stats like age, and measurments?

Yeah sure.
 
18 years 10 Months Old
6' 3/4"
Biceps cold: 12 1/2"
Pumped: 13"
Chest: 38 1/2"
waist: 29-31" (it ranges from this, no im not ****ting anyone, my waist size goes down 2 inches after i sleep LOL)
Thighs: 21 1/2"
calfs : 14 1/2"
forearms: 11 1/4"
 
My numbers aren't that great as ive just started up again, but im hoping to get my training bench weights to 130-160lbs by the end of july/mid august, and my training deadlift and squat weights in the 200lbs range by then.
 
Though to be fair, while i have low figures, i rep the ****s a lot, as im trying to make a routine that gives strength size and endurance, its mere experimental this routine, we'll see how it goes lol.

Good luck buddy... Yours and Vegeeps journals are inspiring me to track and stay on the wagon...

5'9"
September 10th: 190lbs

Week 1, Day 5
 
Friday 30th June 2006
Weight:150lbs
Somehow i gained another 1lbs, god knows how.
BF%=7-8%
Nutrition:
Calories:2000
Protein:150 grams
carbs: 450 grams
fat: 50 grams
Workout:Shoulders, abs and tris.
 
Cancelled.
 
Unfortunately my biology teacher on thursday (day after my leg day, when i could hardly move) decided to tell everyone the ecology field trip would be moved from next monday to...tommorow, or friday as it was thursday when he said this.
9 hours i was walking, on rocky land and uphill and downhill, constantly, for 9 HOURS, after doing legs!
Killed me, it really did, and by the time we got back i had no time to go to the gym, and even if i did, quite frankly, i wouldnt have gone, too tired.
I was upset also how my diet then went caput, i tried brining as much food as i could, but some meats would have just gone bad in the heat, so i had to admit defeat, and some may say i shouldnt have gone well...I put grades before my bodybuilding lol.
 
Somehow i managed to gain 1lbs though LOL.

Week 1, day 6
 

Saturday 1st July
Weight:150lbs
BF%=7-8%
Nutrition:My standard as shown in monday.

ORIGINAL: The Sheep Man

Good luck buddy... Yours and Vegeeps journals are inspiring me to track and stay on the wagon...

Now look what we started, TL! If we don't watch it, dudes are gonna be getting jacked up and looking healthy and stuff

Looking great so far!

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

You look way better, I dont know if its the fact you have half BF% but you look a lot bigger than 154lbs at 6'2", i guess its the BF being so low.
As long as my bodyfat isnt gonna go over 10% im fine, I havent measured my BF% since the start of this so it might be higher than 7-8%, il check next week.
 
People looking healthy?!
 
Jesus christ! lol
Actually he didnt look too healthy, especially when he was on the cross n' all lol.

Week 1, day 7
 
Sunday 2nd of July
Weight:150lbs
BF%:7-8%
Nutrition:standard
 
week 1 weightgain=3lbs, 1-2lbs lean muscle weight.
 
Week 2 plans/goals
 
Minimum weightgain:2lbs
 
Bench: Increase weight to 100lbs for 3x8
Increase it to 110lbs for 5x5
 
Old weights: 90lbs for 3x8
100lbs for 5x5
 
Squat: Increase weight to 130lbs for 3x8
Increase it to 145lbs for 5x5
 
Old weights: 110lbs for 3x8
120lbs for 5x5
 
Deadlift: Increase weight to 135lbs for 3x8
Increase weight to 160lbs for 5x5
 

I'm right there with ya bud!  Keep up the awesome work!

EVERY workout, EVERY set, EVERY Rep... A little bit closer to badassness

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

lol well this update might be a tad dissapointment to you, I always knew my chest would let me down, dont know what went wrong

Week 2, Day 1
 
Monday 3rd of July
Weight:150lbs home scales, 152lbs gym scales, eh?? 
BF%:8.3%
Nutrition:standard


1st exercise:
Normal bench
3 sets 8 reps @ 45kg (100lbs) Completed
5 sets 5 reps @ 50kg (110lbs) Failed 2nd set at 4th rep.
2nd exercise
Incline bench:
3 sets 8 reps @ 35kg (80lbs) Failed last set 5th rep
5 sets 5 reps @ 40kg (90lbs)Did 3 reps each on this weight, with 3 sets.
3rd exercise
Dumbell flys:
3 sets 8 reps @ 15kg (35lbs) Completed
5 sets 5 reps @ 17kg (38 technically, but for here il put 40, as im sure i could handle 40) (Completed
4th exercise
Cable flys:
3 sets 8 reps @ 6 bars down (60lbs) Completed
5 sets 5 reps @ 8 bars down (80lbs)Completed
5th exercise:
Bicep curls:
3 sets 8 reps @ 10kg (22lbs) Completed
5 sets 5 reps @ 12kg (26.4lbs)Completed
6th exercise:
Preacher curls
3 sets 8 reps @ 10kg each side (55lbs including bar) Completed
5 sets 5 reps @ 15kg each side (75lbs including bar EZ)Completed
7th exericse:
Cable curls
3 sets 8 reps @ 6 bars down (Increased weight to 8 bars down, 80lbs) Completed
5 sets 5 reps @ 8 bars down (Increased weight to 10 bars down, 100lbs) Completed
I like this cable bicep exercise, it is a lot easier than freeweights, and i can do some serious heavy settage and reppage on it.
8th exercise.
Variety of backward curls for forearms
Same setup.Completed
 
 
Also as my legs have healed since last weeks onslaught i tried a few reps of squatting, i managed 145lbs a few times without much strain, and my legs arent totally healed, so i feel my new squatting plan of 145lbs for 5x5 may be possible, I also need to update my max squat considering i can do 145lbs 3 times at the very least, found it easy. I'll average it out at 170lbs ish for now, il find out for real wednesday.

Bodyfat info: Yes ive managed to put some fattage on, i was around the 7.5 mark roughly, so just put 7-8%, but my true BF is now 8.3%, which means

147lbs at 7.5% BF =11lbs fat, or 136lbs lean Bodymass
150lbs at 8.3% BF =12lbs of fat, or 138lbs of lean Bodymass

So ive gained 2lbs of solid lean muscle in the first week, which is right on the amount i wanted actually.

As to the increased BF% however ive decided to put some 5 min cardio into my workout at the end, i may also lower my cal intake to 4600 rather than 5000 odd.