RE: well, the day has come.
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RE: well, the day has come. - 8/29/2007 10:42:55 PM
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dylan431
Posts: 483
Joined: 6/20/2007
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Alright, well with football practices and all everynight, had to take the other day off (the 28th?).. On Tuesday after lifting, and gettin' out on the field I was just absolutely dead.. and w/ dieting. it killed me.. So got in the gym 'round 12... and was really trying to focus on the "less is more.." mentality, specially since it was back and biceps...
Took my last dose of creatine mono (start Storm tomorrow I guess).. pre and post.. went as follows..
Wide Grip Pull-Ups
4 setsx 8 reps
By the last two sets, couldn't go all the way up on the last couple reps, but for the most part took rather short rests..
Barbell Deadlifts
135lbsx10
185lbsx8
205lbsx8
225lbsx8
By the end of these, I'm always huffing and puffing I noticed.. Maybe I'm holding my breath, but I doubt it. these always kill me, although when your doing enough wait to rep, I always feel I could do a few more if I had to.
Incline Lay Down Rows
70lbsx10
80lbsx10
85x8
87.5x8
Barbell Curls
50x10
60x8
60x6
Really struggled w/ the last couple reps on the last two sets.. Just not up to par w/ 60's yet, but seem to be golden w/ 50.
Preacher Machine Curls
55x8
45x10
35x13
Put a 25, and 3 tens on there, and took one 10 off following each set.
Cable Concentration Curls Rt. then Lft.
20lbsx10 rt & 10 lft.
30lbsx10 rt & 10 lft.
30lbsx8 rt & 8 lft. superset w/ 20lbsx5 rt. & 5 lft.
Went upstairs did my ab routine, and rode 20 minutes of "random" on the bike.. Being mainly a "runner" when it came to cardio, trying new things really does suck. People say "it makes it less boring" but my god, you don't prepare for hte eliptical or the bike by running.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to IBendBarbells)
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RE: well, the day has come. - 9/2/2007 9:16:23 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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alright, shoulders and traps day came and went, yesterday.. before that had a two day break..
Dont remember the weights, but just for a few things, remember what I did..
Sitdown Dumbell Shoulder Press
45'sx10
50'sx8
50'sx6
45'sx8 superset w/ 35'sx10
Standing Military Press (no clean)
75x8 (it felt harder then it looked)
80x6
80x5
85x5 (somehow got them up, musta leaned a lot or something)
Following this, attempted to try something from ABCbodybuilding.com, like a cable cross rear deltoid raise.. just didn't feel right and, even the lowest weight, was too muchhh.. I just don't think those cables were meant for that excercize..
So instead, went over to ... Deltoid Raise Machine
60x12
70x10
70x10
80x10
Then, just because felt like I hadn't done enough, went over to
Rear Deltoid Flys
90x12
105x10
120x8
Sitdown Bench Dumbell Shrugs
40'sx10 slow & 10 fast, holding hte last rep..
45'sx repeat 1st
45'sx repeat 1st
45'sxrepeat 1st..
Then, did my abs routine.. and ran on the treadmill for 3 miles.. it killllled my knees, but ehh, was worth it.
and that was itt.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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RE: well, the day has come. - 9/3/2007 9:10:59 AM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Alright, well had time to post my shoulders workout from two days ago, but now, my legs workout from yesterday.. Def. an increase in weight, and felt like in form...although didn't have a spot..
Barbell Squats
(warmup) 135x10
185x10
225x10
245x8 (w/ almost a NASTY failed rep, coulda gotten hurt pretty bad)
Went into the raquetball courts, and did lunges...
50's- from corner to corner (hypotenuse of the square room).
50's- from wall to wall to wall.. (hard to explain, just farther)
55's-from corner to corner, but couldn't get knee down, so took longer break and did..
55's from wall to wall
Hack Squat
180x10 (easy)
240x10
260x10
Calf Raises
105x15 slow, 10 fast, holding the last rep
120xrepeat
135xrepeat
150xrepeat
Then, superset Leg Extensions and Leg Curls
LE LC
(forget weights)
10 10
10 10
10 10
,pretty much no rest in between the two, even after doing both..
Angled Leg Press, here is where I saw the biggest jump.. if you've read my journal previously I would do this before a lot of the other excercizes, and never tried 3 plates on each side..
230x10 (pretty easy)
270x10
290x10
Then ran outta the gym... Although it was a Sunday, I guess it was a lot of guys "legs day" because, I had to go WAY outtta order than I woulda. Leg Press last? I guess it helped me rest a little bit before by doing LC and LE, but still, woulda liked to have gotten that over with earlier.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to IBendBarbells)
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RE: well, the day has come. - 9/3/2007 9:42:46 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Took so many days off this week, that instead of taking a break in between legs and chest/tri, got it in...
Barbell Bench
(attempted max)
135x4
195x.5
145x10
superset w/ 25 pushups
155x8
w/20 pushups
165x6
w/12 pushups
140x10
w/ 15 pushups
Freakin' killed.
Incline Barbell Bench superset w/ 35 lb dumbells
115x10 & 35'sx12
125x8 & 35'sx10
135x6 & 35'sx10
120x9.5 & 35'sx8
Cable Crossover (never did before)
No weights on this.. but by numbers.
Setting 5x10
Setting 6x10
Setting 6 x10
superset w/ Setting 3x15
Started losing form at the end of a couple of the sets, but overall managed to maintain it.
CG Bench Press
75x10
80x10
85x8
80x10
One-Armed, cable Tri Pull down's, Normal, reverse, then across body.
20- 10x10x10
30- 10x10x10
30- 10x10x10
Ran on the treadmill for like 5 minutes, until my dad came.. and about to do abs now.. although its pretty darn late.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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Dont have my phone gonna post my diet as it comes. - 9/4/2007 8:10:28 AM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Well alright, @ 11- this is what I've eaten..
16.9 Ounce Water Bottle
Oatmeal Raisan Cliff Bar- 245 calories 5 g's of fat 1 g of sat. fat 10 g's of pro.
Apple Cin. NutriGrain Bar- 140 calories 3 g's of fat .5 g of sat. fat 1 g of protein
11:15- 16.9 ounce water bottle
2:00- 1.5 servings of storm w/ 9 ounces of water
2:30- Slice of Pizza- 280 10 g's of fat 4 g's of sat. fat 12 g's of protein
2 tblspoons of ketchup 30 calories
Oat & Nut Bar- 90 calories 3 g's of fat 2 g's of protein
4:15- a cup of gatorade mix (not strong)- 50 calories
6:30- 16 ounces of water
8:00- 16.9 ounces of water, a chicken stew w/ carrots & potatoes, 3 slices whole grain bread w/ butter spray
200 calories in stew? 8 g's of fat? 10 g's of protein?
330 calories in bread, 6 g's of fat, 12 g's of protein
9:15- planning on having a low-fat yogurt w/ scoop of protein
100 calories w/ 1 g of fat 18 g's of protein
Making my totals as follows:
1415 calories, 35.5 g's of fat, 5.5 g's of sat. fat, 66 g's of protein
Need to find more protein in here somehow..
< Message edited by dylan431 -- 9/4/2007 6:53:52 PM >
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to IBendBarbells)
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RE: Dont have my phone gonna post my diet as it comes. - 9/11/2007 7:38:24 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Wow, a week and a day since I last posted.. NO WAY?! somethings wrong here..
Well, just lettin' you know, footballs here, and season started. Dressed for Varsity, played A LOT for JV, and gonna be startin both ways for the sophmore team..
Tough to lift during this time, but been getting it in.. Since my last post got a decent back and bi workout in.. need to find a way to push my lats a little bit more though.. maybe a more iso-back movement needs to come..
Although it took me liek 3 days to get it in, shoulders came... and went.. felt my traps were really worked hte next day..
then skipped a day I think??, and lifted yesterday legs after my JV game..
Did.. 4 sets of Squats... got up 265 reppin' easy. but my spot behind me wasn't paying attention, and I had a failed rep on # 8! I was pretttty mad. 4 sets of lunges.. then Calf Raise machine for 4 sets.. and finished w/ leg curls and leg extensions..
Thinking about changing up the routine, along with the new diet (from a week ago, 5-7 small meals, etc.. I've kept it up).. to every other day, cardio instead of lifting..
So.. 1-lift
2-cardio
3-lift
etc.. So no major rest day..
I'm thinking just a 30 minute run 'round the 'hood. And after leg day, just a 20 minute run..
I think it'll help lean me out fast, especially w/ the strict diet.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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well, the day has come. - 11/9/2007 11:09:21 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Alright, yeah, not what I wanted to do... Took two months off during football (about).. regret it immensly. although football, in most cases should and would cut a person into great physical shape, it did just the opposite to me.
I'm eating more terrible than I have in years, I'm not lifting at all, and don't really regret not doing any cardiovascular activity for an extended period of time.
But I've been planning this for a while, for maybe a month and a half.
I'm stuck between a split, I wan't to gain strength/and first a quick cut, then clean bulk.. Excuse me if I don't make sense, as it is really late, and came here thinking I know that what I have to do has to be put into words.
Since season ended Friday, wanted to take Saturday off, possibly to get maxes on all major lifts for a starting point on Saturday, before pictures, and before weigh in's and body fat percentages... but basically it will go as follows, and this is strictly for looks/speed (for football): (stuck in between two sets of splits)
Day 1: Chest/Tri
Day 2: Sprint/Strength Workout (hills, stairs)
Day 3: Back/Biceps
Day 4: Distance Run ( Anywhere from 5-10 miles at mod. pace)
Day 5: Shoulders/Traps
Day 6: Sprint/Strength Workout
Day 7: Legs
Day 8: Off (give legs much needed rest)
Repeat:
Only problem with that is, I'm worried that I'm not lifting enough to see substantial gains.. (too many days running, as opposed to lifting)
So thinking maybe make the running/lifting days together.. like
because during gym, I could lift, then sprint...
Day 1: Chest/Tri -Spring/Strength Workout
Day 2: Biceps/Back-Distance Run (3-6 miles)
Day 3: Legs-off
Day 4: Shoulders-Traps-off
Day 5-Off-Sprint/Strength Workout
Day 6-Chest/Tri-Distance Run
etc...
Lemmme know, whattcha think.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to IBendBarbells)
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RE: well, the day has come. - 11/10/2007 1:32:25 PM
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edrice2
Posts: 767
Joined: 6/22/2007
Status: offline
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if youre training that much youre going to have to be eating a ton of calories to bulk up. i would take it easy on cardio once you are clean bulking and train 3-4 days per week max. the more cardio you do, the more youll have to eat.
id recommend giving an upper/lower or full body routine a try over those splits, cut out most isolations and really work on compounds...it might sound like doing that isnt doing enough but id give it a try. im doing upper/lower 2 times a week, so 4 days total and im seeing some good size gains.
id try something like this:
upper-bench, incline, rows, pullups, dips, shrugs 3 X8's
lower-squats, sldl, leg press, calves, abs 3X8s except i do 4 sets squats w 2X10 then 8-6
*alternate dl in on either day depending on what you prefer, i mix it up and alternate with squats or bench
i do that twice a week, so its u-l-off-u-l-off-off and its been working well
times not an issue either, i get the workouts in in like 45 minutes and make it intense
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to dylan431)
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RE: well, the day has come. - 11/10/2007 8:02:29 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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edrice, i'll pm you.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to edrice2)
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RE: well, the day has come. - 11/10/2007 8:24:58 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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alright, well was too tired last night, so i'll finish now..
to think tomorrow i'm starting.. im pretty sure im gonna do the second lifting program, i feel liek i wont be lifting enough if i dont...
and yeah, like 3 days ago got my stack too, hopefully will last me a while.. got 2 pounds of GNC:creatine monohydrate (200 servings) 3 grams per scoop..
and a 5 pound thing of ON 100%, first stuff I took.. I'm excited..
And i went grocery shopping with mi madre for all the stuff I'll need for the next two weeks.. I'm gonna get back on the 5-7 small meals a day 300-400 calories a day.
Grilled 4 pounds of boneless chicken, planning on eating like 2 4 oz servings a day, so that'll last like the next 7 or 8 days. and just seasoned it was salt pepper and some cajun grill seasoning.
got for in school, some almonds, (non-salted).
light grape juice for my creatine (tasteless)..
just really so excited.. tomorrows just gonna be before pictures, maxes, starting weight find out, and everything else. and gotta decide if im gonna hop on hte teams lifting program in two months, depends if I see big increases in my lifts within the two months (although a short period of time).. YEah!
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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RE: well, the day has come. - 11/11/2007 5:09:22 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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well day one has pretty much came and gone,
today, first thing i did, was max bench, and it came out to about 185 again... decided instead of getting htem all in one workout, i'll find htem on there corresponding day... like tomorrow, biceps and back, first thing i'll do is max deadlift, then do my deads following that... on leg day, i'll get my squat max first thing, etc..
I hopped back on my creatine... and protein.. and my diet went as follows.
woke up at 12, 12:55- calories fat prt. carbs
3/4 cup of egg beaters w/omega 3 105 0 18 0
3 tbspoons of ketchup 45 0 0 12
1 slice whole gn bread 100 1.5 4 20
1/4 cup of mozz. (part skim)cheese 80 6- 3.5 8 1
3 pm-
2 slices of wg bread 220 3-1 8 40
turkey 30 1 6 0
mustard 5 0 0 0
small green apple 50 0 0 25
4 pm-
8 ounces light grape juice 40 0 0 9
3 g creatine monohydrate
then i lifted,
6:30 pm-
12 ounces grape light juice 60 0 0 13
3 g creatine monohydrate
7-
2 scoops ON whey 260 3-1 48 8 g
9-
8 ounces of lean grilled chicken breast 250 3-1 53 0
1 ounce of almonds 170 15-1 8 0
1415 32.5-7.5 153 128
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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RE: well, the day has come. - 11/13/2007 6:02:44 PM
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Sawyer
Posts: 55
Joined: 7/27/2007
Status: offline
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dyl you gotta eat more man, under 1500 calories isn't good for anyone
i know you aren't bulking or cutting so i'd say atleast 2000-2500 to maintain? that numbers a guess - - anyone know what a good caloric intake is for an athletic teenager that is working out everyday, just to maintain?
(in reply to dylan431)
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RE: well, the day has come. - 11/14/2007 6:38:29 AM
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edrice2
Posts: 767
Joined: 6/22/2007
Status: offline
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i would guess in the ballpark of 2500-2600, at least from my similar stats and experience
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to Sawyer)
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RE: well, the day has come. - 11/15/2007 5:52:49 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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lol sawyer, you coulda reposted after i talked ot you in person dawg.. i know how much i gotta eat, but when looking at the time i was awake during the day, 12-10, as opposed to a normal day - 630 am, to 10, i just couldnt get hte calories in. it wouldnt have fit anyways. its a 6 hour difference,and a meal every 3 hours, so thats 2 meals.. meaning i could cut out anywhere from 600-800 calories that day. now you understand?
and for everyone else to know, i've stuck with it, pretty much the exact same diet...
legs for the first time since i started yesterday, squated decently, 4 sets, started
135x10
185x10
205x8
225x8
made sure at least parallel.. then did lunges with 45'sx10 for 3 sets, then 50x8 w/ each leg for my last.
LE LC, 3x10 for each, upping each set.
and finished with calf raises, but not weighted, did the 1x2x3x4x5...etcx25.. everythings sore. feels great. had off lifting today, but came adn did 4x10 backwards rope crunches, last set holding the last rep for 30 seconds, and just some crunches and oblique stuff.. feeling great.
although the creatine did upset my stomach prior to this workout, was borderline about to puke earlier.. but the calories are still there, and still would like to thin out a bit, but am pushing myself to still bulk w/ this diet. had around 160 g of protein today, and 2400 calories.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to edrice2)
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RE: well, the day has come. - 11/17/2007 8:31:22 AM
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Sawyer
Posts: 55
Joined: 7/27/2007
Status: offline
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my bad, forgot
(in reply to dylan431)
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RE: well, the day has come. - 12/13/2007 3:27:58 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Been another month, and have kept up. gonna show some updated pictures... been hearing from at least 4 or 5 people that I'm bigger, and thicker. bicep, which has really been my only steady measurement has gone up. i'm gonna measure body fat soon too. its been two months and come January second the splits are gonna change. I've been running probably around 6 miles a week total, nothing to overdo it, including other sports.. Now that I've gotten thicker though,my thoughts start pouring in that I'm overweight... and I need to start thinking about maybe dropping bodyfat.. Since I can't lift during football lifting on off days, I'll most likely be doing straight cardio.. my goal is not to be a borderline dback/linebacker.. i want the coaches to feel that my spot, is at defensiveback, which forces me to still stay a little bit smaller than I'd like to be.. i'm gonna post pictures soon, i dont konw what the new splits gonna be come football, but this one helped alot.
got a couple more cycle though until football lifting starts, and i joined an intermural basketball team just to get some extra cardio in, and because i love it. will update later.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to Sawyer)
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