GymRat's Workout Log

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  1. Quote Originally Posted by jcp2 View Post
    Eat more, your diet is a little light for a young guy who wants to train heavy. Don't get caught up in trying to watch what you eat, you will be sacrificing the size and strength you should be gaining now.
    I'm going to gradually increase the portions of each meal so that I'm ensured to gain weight.


  2. Adding in additional information that wasn't put into the workout log previously.

    Height: 5'7"
    Weight: 185 pounds
    Bodyfat: unknown, although a legitament guess would range around 21%
    Age: 19 years old
    Exerpience: 3 years
    Supplements: Hordex, Creatine Monohydrate, Whey Protein, Muscle Milk, Animal Pak Multi-Vitamins

    Diet:
    Meal 1- Eggs, Cereal, Multi-vitamin, hordex
    Meal 2- Whey Protein Shake, 1 scoop
    Meal 3- Grilled Chicken, Brown Rice, Applesauce
    Meal 4- Whey Protein Shake, 1 scoop (post-workout), banana, creatine mixed with whey
    Meal 5- Grilled Chicken or Tuna, Veggies, Brown Rice or Pasta
    Meal 6- Muscle Milk Casein, hordex

    2009 Goals:
    Bench Press: 300 pounds
    Squat: 275 pounds
    Deadlift: 355 pounds
    Weight: 190 pounds

    Starting a cutting phase with p90x January 2,010.

    Lifts and Statisitcs:
    Bench Press: 265 pounds; 210 for reps
    Deadlift: 300 pounds; 255 for reps
    Squat: 225 pounds; 185 for reps

    Day 3 | Week 1 | Legs, Shoulders and Abdominals

    Press:
    135 lbs | 3 sets | 5 reps

    Squat:
    175 lbs | 3 sets | 5 reps

    Sit Ups:
    +45 lbs | 3 sets | 10 reps

    Leg Raises:
    BW | 1 set | 15 reps
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  3. Nice log so far. Looking forward to see you throw some weight up.
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  4. Quote Originally Posted by MrBigPR View Post
    Nice log so far. Looking forward to see you throw some weight up.
    Thanks. I'm hoping to increase my squat, deadlift and bench press. If those increase, I should see significant increases on other movements - my favorite being pullups .

  5. Remember weight is nothing but a number. Keep solid form and the plates will add up. Good luck bro.
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  6. thats a big number for the deadlifts, looks like your legs need a little catching up! hows the creatine mono working for you? do you have a simple carb supplement to help it absorb better? I think complex carbs work as well for absorbtion of the creatine, but not as well.

    mr big PR can you shed some light?

    i just got off my creatine mono after being on it for 3 moths and I actually gained a pound!! I thought for sure I was going to lose 4-6 lbs. any idea how this is possable? I have been slacking in the gym lately too.... Maybe my body got desensitized to the creatine and it lost its effect, so when i got off it, no weight loss?....

  7. Creatine can give users water weight. Depending on Diet this can be avoided. Creatine doesn't need a special mechanism to make it absorb better, a loading phase is needed to "fill" the muscle. Grape juice is the best if you believe in better absorption. 5G pre and post is optimal dosing.

    Over time if your training is spot on the water volume in the muscle caused by creatine will actually fill out with new muscle fibers. I've used creatine once when i was 21 and it definately helped. Make sure you are drinking more water than usual, cramping can occur. Especially in your legs.
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  8. Quote Originally Posted by MrBigPR View Post
    Creatine can give users water weight. Depending on Diet this can be avoided. Creatine doesn't need a special mechanism to make it absorb better, a loading phase is needed to "fill" the muscle. Grape juice is the best if you believe in better absorption. 5G pre and post is optimal dosing.

    Over time if your training is spot on the water volume in the muscle caused by creatine will actually fill out with new muscle fibers. I've used creatine once when i was 21 and it definately helped. Make sure you are drinking more water than usual, cramping can occur. Especially in your legs.
    reps, the pharmacist does it again!!!!!!

    creatine is for sure one of my favorite supplements, why dont you use creatine now PR?

  9. I throw the creatine in my whey protein shake. Other forms of creatine can prevent water weight, like micronised creatine and CEE.

  10. i was using creatine mono. that has a lot of water weight huh?

  11. Honestly I don't see the need for it now. I'm still getting my muscle memory back. I've got 500g just chillin in my locker.
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  12. If you are hydrated enough, you won't bloat. I never bloated on creatine mono. Sodium intake has some to do with it too. Really diet in general
    Nutraplanet Representative
    PM me with any order questions and concerns

  13. Usually, not for everyone, just everyone is different with it.

    http://www.bodybuilding.com/fun/topicoftheweek67.htm

    Information on the forms of creatine with their pros and cons.



  14. I was thinking of micronized Creatine mono since everything now a days seems to be microed.
    Nutraplanet Representative
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  15. Yeah, micronised creatine is a tad bit more expensive but many reviews conclude it's effectiveness to be equivalent without the cons of the conventional monohydrate.

    I personally don't find creatine to help me out too much, it sometimes allows me to break a plateau and gives me slightly more endurance than usual with a workout, but nothing significant like these beginners plaster around.

  16. Goals before this routine is over, most likely in late August.

    Bench Press: 225 lbs for 3 sets of 5
    Incline Press: 170 lbs for 2 sets of 10
    Deadlift: 275 lbs for 1 set of 5
    Squat: 225 lbs for 3 sets of 5
    Press: 135 lbs for 3 sets of 8

    I always told myself, once I hit 275 on deadlifts and squats, 225 on benches, 135 on presses, and 25 reps on pullups, instead of continuing to increase the weight I would increase the reps to try a higher repetition workout scheme, for example 3 sets of 10 with 225, 275, 135, 3 sets of 10 with pullups. By that time I should be strong enough to begin bodybuilding splits and techniques.

  17. It's not like me to switch cycles on the fist week, but I found a variation to a push/pull routine and I'm absolutely desperate to try it. It's a four day routine.

    Day 1 - Heavy Push
    3 x 5 with flat bench
    3 x 5 with press
    3 x 5 with incline press
    3 x 5 with dips

    day 3 - light pull
    3 x 10 with pullups
    3 x 10 with barbell rows
    3 x 10 with deadlifts
    3 x 10 with dumbell curls

    day 4 - light push
    3 x 8 with flat bench
    3 x 8 with press
    3 x 8 with incline bench
    3 x 8 with dips

    day 5 - heavy pull
    3 x 5 with pullups
    3 x 5 with barbell rows
    3 x 5 with deadlifts
    3 x 5 with chins

  18. Week 1- Day 3 - Light Pull

    Pullup:
    BW | 1 set | 10 reps

    Deadlift:
    185 lbs | 3 sets | 10 reps

    Barbell Row:
    110 lbs | 3 sets | 10 reps

    Alternating Dumbell Curls:
    25 lbs | 3 sets | 10 reps

  19. why did you go light? feel a little burnt out or you got light every once in a while??.....

  20. Have a look at the routine above, it has a heavy push and pull day, then a light push and pull day.

  21. Quote Originally Posted by GymRat7197 View Post
    Have a look at the routine above, it has a heavy push and pull day, then a light push and pull day.
    you ever looked into a 5x5 routine bill starr has one that is amazing it's pretty much what I live by you can adjust things from time to time but I always go back to the 5x5 and keep hittin those deads and DEEP squats and that plateau will be history

  22. Quote Originally Posted by dmillz224 View Post
    you ever looked into a 5x5 routine bill starr has one that is amazing it's pretty much what I live by you can adjust things from time to time but I always go back to the 5x5 and keep hittin those deads and DEEP squats and that plateau will be history
    Yeah, I recommend Bill Starrs program often, I just don't like the idea of 5 x 5 unless it's weight progressing each set, 5 x 5 with the same amount of weight is too much volume that could take away from intensity.

    Day 4 | Week 1 | Light Push

    Flat Barbell Press:
    165 lbs | 1 set | 8 reps
    170 lbs | 1 set | 8 reps
    175 lbs | 1 set | 8 reps

    Incline Barbell Press:
    135 lbs | 1 set | 8 reps
    135 lbs | 1 set | 6 reps (f)

    Decline Barbell Press:
    135 lbs | 1 set | 10 reps

    Hanging Leg Raises:
    BW | 1 set | 15 reps

    Comments:- Need more endurance. Triceps kept causing me to fail during the incline press, decline presses are very weak and should be stronger than flat benches but I haven't done decline presses in years although they are much needed for me. I'll try to apply the principles of progressive resistance on each session for the next 3-4 weeks. Decline presses should increase significantly as I get more used to performing the push motion in a slightly upside down standpoint. Incline and decline presses need serious work, the flat benches were VERY easy.

    Post workout- 1 scoop of whey, 1 banana

  23. Yea the mad cow version is what I use progressive loading by 10- 15% with each set and increasing the load on the last set by at least 5 lbs a week you should check it out if u haven't already I posted my routine in my log if u wanna check it out

  24. Yeah increasing the weight each set, starting with two light sets is ideal for me when going 5 total sets of 5 total reps. But if I'm going to train 4-6 reps, I want to train as heavy as possilbe, when I do my workouts with 3 x 5 I can't imagine going another 2 sets, unless of course the weight differs each set.

  25. Day 5 | Week 1 | Heavy Pull & Legs

    Pullup:
    +10 lbs | 3 sets | 5 reps

    Barbell Row:
    125 lbs | 3 sets | 5 reps

    Squat:
    135 lbs | 2 sets | 5 reps

    Chins:
    BW | 3 sets | 5 reps
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