GymRat's Workout Log

[GymRat7197]

Here's my statistics

Height: 5'7"
Weight: 185
Bodyfat: 21%
Age: 19

Routine:
Day 1 - Chest & Biceps
-Flat Barbell Press: "3 x 5"
-Incline Barbell Press: "2 x 10"
-Alternating Dumbell Curls: "3 x 10"
-Barbell Curls: "2 x 10"
-Chins: "1 x F"

Day 3- Back & Triceps
-Pullup: "5 x 5"
-Barbell Row: "3 x 8"
-Dips: "3 x 8"
-Close grip bench press: "2 x 10"

Day 5- Legs, Shoulders and Ab's
-Standing Barbell Press: "3 x 5"
-Squat: "3 x 5"
-Weighted Sit Ups: "3 x 10"
-Hanging Leg Raises: "1 x 15"


Nutrition
Meal 1- Eggs, Cereal
Meal 2- Grilled Chicken, Brown Rice, Applesauce
Meal 3- Whey Protein
Meal 4- Tuna, Veggies
Meal 5- Grilled Chicken, Brown Rice, Applesauce
Meal 6- MuscleMilk (slow releasing proteins, casein)

[Random181]

hmm, training looks okay, in terms of diet though I would suggest you switch meals 3 and 5 around, that way you get your carbs earlier in the day, Good luck bro

[GymRat7197]

Yeah, good suggestion in terms of carbohydrates. I just like taking my whey protein shake post-workout.

I suppose that I can meals three and four around though!

[GymRat7197]

To add- my bench max is 275 (on a good day), squat max is unknown and deadlift max is 300.

I know that my lower and upper body are terribly unproportioned. But I train for upper body mass mainly :-P

I'm aware that deadlifts and squats both can produce loads of upper body mass through increasing testosterone. But I just love training upper body from some reason :-).

I hate the feeling of not being able to walk correctly after a workout!

[GymRat7197]

Today's workout session...

Week 1-Workout 1

Flat Bench Press:
205 lbs | 3 sets | 5 reps

Incline Bench Press:
135 lbs | 2 sets | 10 reps

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

Barbell Curls:
75 lbs | 2 sets | 10 reps

Chins:
BW | 1 set | 7 reps (f)

Comments:- This isn't really a max effort day today or anything, I normally lift a tad bit heavier. I just took two weeks off due to college finals (I'm a computer science; exercise science student). Next week I'll increase most lifts by 5 lbs.

[Random181]

lol I know how you feel about not wanting to do squats Ive only got a smith machine for them so they end up messin up my back as well which doesnt help tbh, so is that whey shake your post workout shake? I thought what youd posted up was a everyday diet and you were using that as a standard meal, if it was your post workout shake then I was wrong and it should stay where it is. So what is your offday diet? the same thing minus the shake? If so do you have the macros for it? also what is your goal? still bulking or trying to 'recomp' or cut?

[GymRat7197]

lol I know how you feel about not wanting to do squats Ive only got a smith machine for them so they end up messin up my back as well which doesnt help tbh, so is that whey shake your post workout shake? I thought what youd posted up was a everyday diet and you were using that as a standard meal, if it was your post workout shake then I was wrong and it should stay where it is. So what is your offday diet? the same thing minus the shake? If so do you have the macros for it? also what is your goal? still bulking or trying to 'recomp' or cut?

My off diet is exactly what you said. The same thing minus the shake.

I'm sadly still bulking, I know my bodyfat is pretty high, but I just need more mass before I cut. I plan on starting a significant cut next year around January.

I wouldn't use a smith machine personally, I would use a power rack as machines cancel the utilization of stabilizers.

I hate squats though, I actually like deadlifts but couldn't fit them in anywhere. I'm more about the upper body mass, I have gynecomastia so I have to give special attention to my chest and hit it at various areas, switching up grip, etc. The sad thing is is I have a pretty big chest, so therefore if I can get surgery in the next couple of years I'll have a well developed chest. My upper back can use some work, so I'm alternating grip on my pullup, I may even include two sets of latpulldowns afterwords.

I just tried to post a pic but it said I have to have 50 posts first.

[Random181]

You look pretty good from your avi bro. I would work out your calories for that diet though, tbh it doesnt sound like enough food for a bulk...I would also try getting some fast carbs in your post workout shake, try to get deadlifts back in if you can as well, they are the best mass builder IMO. Good luck

[GymRat7197]

You look pretty good from your avi bro. I would work out your calories for that diet though, tbh it doesnt sound like enough food for a bulk...I would also try getting some fast carbs in your post workout shake, try to get deadlifts back in if you can as well, they are the best mass builder IMO. Good luck

Since your post telling me about the anxiety bringing that guy down whilst using a PH, I'm considering not running HDROL. I am just coming out of a depression stage (I'm assuming the philosophy would apply to that).

Deadlifts on a back day wouldn't a bad idea, I am just trying to balance the volume for each day, I'll go back and edit and see if I can think of something else to add in.

[Random181]

Do you mind if I put up a suggestion type workout?

[gatoralum]

Keep it up GymRat! You should try getting some simple carbs right after your workout as well as the protein in order to boost your insulin levels. Something like a banana, apple, or even waxy maize if you have the extra money ($20-$35 a jug).

[gatoralum]

One more thing- maybe add some fish to your diet to get the efa's. Salmon, tuna, mackerals, and sardines are good sources. Other than that it's looking pretty good.

[cubbiesfan]

Subbed (1st one too)! So your on a 3day split? You doin any cardio in between?

[GymRat7197]

Do you mind if I put up a suggestion type workout?

Feel free.

Keep it up GymRat! You should try getting some simple carbs right after your workout as well as the protein in order to boost your insulin levels. Something like a banana, apple, or even waxy maize if you have the extra money ($20-$35 a jug).

I've always heard of simple carbs pre-workout but never post-workout, I'll add a banana to my post-workout whey protein shake, thanks for the suggestion. :-)

[GymRat7197]

Subbed (1st one too)! So your on a 3day split? You doin any cardio in between?

Nope, no cardio. Although this summer, that will most likely change. My heart isn't in the best condition due to lack of cardiovascular exercise over the last three years in which I've spent bulking, I cut 20 pounds; however, only through a calorie deficient, didn't do cardio then.

I'll probably take up late afternoon runs, if it were a cutting phase, I would do early morning runs on an empty stomach after some BCAAs and a 1 scoop whey protein shake.

[buster0371]

SUBBED!!!!!!!!!!!!!!!!!!!!!!!! !! (i like this guy)

hey is the new avi you gymrat?

[buster0371]

Feel free.



I've always heard of simple carbs pre-workout but never post-workout, I'll add a banana to my post-workout whey protein shake, thanks for the suggestion. :-)

its the opposite! complex carbs pre, simple post, simple durring if your gonna mix it with bcaa

waxi maize is only like 12 bucks at NP

[GymRat7197]

its the opposite! complex carbs pre, simple post, simple durring if your gonna mix it with bcaa

waxi maize is only like 12 bucks at NP

Thanks for clearing that up, that does make a bit more sense. :-)

I'll do a bit of re-arranging on the nutrition and post back up.

[GymRat7197]

SUBBED!!!!!!!!!!!!!!!!!!!!!!!! !! (i like this guy)

hey is the new avi you gymrat?

Nope. I found it on photobucket after searching animal pak.

[buster0371]

To add- my bench max is 275 (on a good day), squat max is unknown and deadlift max is 300.

I know that my lower and upper body are terribly unproportioned. But I train for upper body mass mainly :-P

I'm aware that deadlifts and squats both can produce loads of upper body mass through increasing testosterone. But I just love training upper body from some reason :-).

I hate the feeling of not being able to walk correctly after a workout!

i love the look of big wheels, to me that is a sign of a mans man! if your at the beach and you can tell some guys got giant legs under his board shorts, thats how you know he's not messing around. Also your legs need to grow in order for your upper body to grow. Your body wants to grow proportionally and your upper body progress will come to a hault if your legs don't grow