Xtatic's Back into it Log!!!

[xtatic]

after being away from the gym for about a month or so i started today once again. im right now 5'10'' 150lbs. my goal is to gain as much weight as i can. somewhere around 15-20 pounds would be nice in 8 weeks. Im going to track EVERYTHING. from workouts to diet. im going to be hopefully eating 5000+ calories a day clean.

lets get to it. this was my first workout back today

Day 1: Chest September 25, 2006

Weight: 150.2 lbs.


Incline Dumbbell Press
50 – 60 – 70 Reps: 15/10/5

Flat Barbell Press
135 – 155 – 185 Reps: 15/10/5

Decline Barbell Press (struggled)
135 – 135 – 155 Reps: 12/10/5

Push-ups Wide, Shoulder, Close Tri-set
Reps: 7 – 7 – 5
7 – 7 – 5
5 – 5 – 5

Smith Machine Reverse Push-ups
Reps: 15 – 15 – 15


i've lost ALOT of what i used to be putting up, but alls going well. hopefully be back soon to what i was and keep gaining weight.

right now im taking muscle milk as my only supplement. next week ill start on cell-mass.

any info or comments would be greatly appreciated. figured if i gain 2.70 pounds a week i can make 20 pounds so well see....

 

[xtatic]

heres my diet for the first day



Totals 5019 184 494 349

cal/fat/carb/protein

 

[xtatic]

work out for second day:

Day 2: Back September 27, 2006

Weight: 154.4


Lat Pull-Down
121 - 141- 161 Reps: 15/10/5

Dumbbell Row
45- 55- 65 Reps: 15/10/6

Dead Lifts
115- 135- 185 Reps: 15/10/5


DIET:

5193 164 529 388

cal/fat/carbs/protein

 

[Beelzebub]

now that's a workout

one bit of advice, do deads first. and there's no need to exceed 5 reps with them at any point. JMO.

 

[axekick]

If your diet break down is pretty much accurate and you keep your workouts like that you'll be seeing very nice results in no time. I'd say right at 6 weeks expect for people to start noticing. Nice work man!

 

[Gettinpumped]

Workouts look good. Im sure your strenght will be back in no time and the weight should come easily by the way ur eating.

 

[xtatic]

now that's a workout

one bit of advice, do deads first. and there's no need to exceed 5 reps with them at any point. JMO.

im here to learn so whatever advice just keep sending it. as far as the deads go do them first and say 3 sets of 5 reps each???

also i carry a journal with me at ALL times and write down EVERYTHING i eat. and i prepare about 3 meals for me to eat while at work. so far my body is going through its adjustment to eating so many calories so ive been feeling a little off but nothing major.

i track everything on fitday.com is there a way i can like copy that and post it here or send a link so someone can check it out themselves?

 

[Beelzebub]

you can probably cut and paste it, no?

as for the deads, multiple sets of 5. all depends on how heavy you go. right now 3 sets is fine, but later on, more will be required. gotta figure the more weight you use, the more warmups you'll need to build up to it. as an example: my last set on deads is in the 600's and it takes about 6 sets to build up to it. whatever your last weight is now, do 2 sets of 5 with it and bump up by 10lbs each week. keep moving up and when the 2nd set drops to 4 reps, post it up and i can judge accordingly.

 

[xtatic]

Day: 3 Traps/Shoulders September 28, 2006

Weight: 155.8


Dumbbell Shrugs w/ 5 second pause
60 – 80 – 90 Reps: 10/10/9

Reverse incline dumbbell shrugs
45 – 45 – 50 Reps: 10/10/10

Upright Row
75-85-85 Reps: 12/10/10

Barbell Shoulder Press
95 – 115 – 95 Reps: 12/6/10

Arnolds
30 – 35 – 40 Reps: 10/10/8



diet was a little weak today no time for breakfast

4363 130 363 444

 

[Rivet]

Day: 3 Traps/Shoulders September 28, 2006

Weight: 155.8


Dumbbell Shrugs w/ 5 second pause
60 – 80 – 90 Reps: 10/10/9

Reverse incline dumbbell shrugs
45 – 45 – 50 Reps: 10/10/10

Upright Row
75-85-85 Reps: 12/10/10

Barbell Shoulder Press
95 – 115 – 95 Reps: 12/6/10

Arnolds
30 – 35 – 40 Reps: 10/10/8



diet was a little weak today no time for breakfast

4363 130 363 444

Always time for breakfast! Even when im running out the door I have time to chug some boxed egg whites and a lil olive oil. For traps I would only pick one exercise since they get hit hard on back day and traps are one of the easier areas to get growing.

 

[xtatic]

Day 6 missed 2 days cause of schedule

my diet so far (its 11pm i get out of work at midnight and heading to gym straight after then some sleep) is 4439 182 392 312

lately ive been having trouble reaching the 5000 mark. any advice on foods to eat that will give me more calories? the chicken and turkey and fish that im eating is high in protein and not a lot of carbs.

as far as workout is going today i will do Triceps/Biceps and legs to make up for the days i missed

will post up exact info later. as far as leg goes i will do squat and press.

 

[Rivet]

lately ive been having trouble reaching the 5000 mark. any advice on foods to eat that will give me more calories? the chicken and turkey and fish that im eating is high in protein and not a lot of carbs.
.

Natty PB and Olive oil are both tasty high cal healthy fats...

 

[Ziricote]

150lb taking in 4000kcal+ ? Are you a hard gainer? If you are then your goal is completely unrealistic...
About healthy high calorie foods, buy some nuts. Cashew being my favourite.

 

[xtatic]

150lb taking in 4000kcal+ ? Are you a hard gainer? If you are then your goal is completely unrealistic...
About healthy high calorie foods, buy some nuts. Cashew being my favourite.

by hard gainer do you mean hard to gain weight? lol if so then yes i am.

im going to have to get me some natty pb. im eating a lot of almonds unsalted and peanuts as far as nuts go.

yesterday went like this

weight: 154.8

Tris/Bis

45* skull crushers
40/50/60 8-8-8

Cable pulldown with pause
73/93/103 6-6-6

Seated Overhead Dumbbell Ext.
50/60/65 6-6-6

Olympic Barbell Curls
65/75/65 6-6-6

Hammer Dumbbell Curls
30/40/35 6-6-6

Dumbbell Preacher Curls
30/30/35 6-6-6

I was reading on the HST work out and thought id give it a shot. only doing 6 reps on 3 sets....

 

[Rivet]

150lb taking in 4000kcal+ ? Are you a hard gainer? If you are then your goal is completely unrealistic...
About healthy high calorie foods, buy some nuts. Cashew being my favourite.

Hes hardcore. I would be vomiting at 4000kcals at 190 let alone 150 hehe

 

[Ziricote]

Hes hardcore. I would be vomiting at 4000kcals at 190 let alone 150 hehe

It's not hard to go over 4000kcal imo, it's just hard to get over it without getting bloated which I really hate.

 

[Rivet]

It's not hard to go over 4000kcal imo, it's just hard to get over it without getting bloated which I really hate.

At 150 I doubt Icould go that high with clean cals. Now yea I can, but as you say I hate the bloat. I cant stand it...

 

[xtatic]

At 150 I doubt Icould go that high with clean cals. Now yea I can, but as you say I hate the bloat. I cant stand it...

my only problem is im eating like crazy!!!! since almost everything i eat is like fish or lean meat and chicken. its super low cals with high protein. but im shooting for over 5k a day. thing is if i miss a meal (breakfast or lunch) there is no way i can make it up with, my schedule.

so far so good though. ill have my last two days posting up later when i get home. ive gaines 5 pounds so far. now trying to keep it going.

 

[axekick]

Five pounds are great gains! How do your workouts feel? When I started eating to gain I got big strength gains.

 

[xtatic]

Five pounds are great gains! How do your workouts feel? When I started eating to gain I got big strength gains.

well i was out of working out for a month so i dropped considerably. my 6-8 rep max used to be around 225

ow its around 185 but im doing them all the way to a bout an inch off my chest and slower. but im not really focussing on weight, im just trying to gain size. i saw 5 pounds and was like yea!!!! but now well see how much i gain the second week. i doubt it will be a lot. my goal is around 15 lbs by 8 weeks.

as far as workouts you tell me they are all up here, except for the last two which i will put up later. also my legs i finally worked out 2 days ago for the first time in a LONG time. and they are KILLING me even today. lol

 

[xtatic]

Day 7: Abs & Legs October 2, 2006

Weight: 155.4


ABS

Squats- Smith Machine
135- 185- 185 Reps: 8/8/8

Leg Press
225- 315- 355 Reps: 8/8/8

Leg Curls
120- 140- 160 Reps: 6/6/6

Leg Extensions
100- 125- 150 Reps: 6/6/6

Seated Calf Raises
185- 185- 185 Reps: 10/10/10

Standing Isolated Calf Raise (Holding a dumbbell)
40- 40- 40 Reps: 10/10/10




Day 8: Chest & Forearms October 3, 2006

Weight: 155.8


Incline Barbell Press
115- 135- 155 Reps: 8/8/6

Flat Barbell Press
135- 155- 185 Reps: 8/8/6

Decline Barbell Press
135-155-175 Reps: 8/8/8

________________________________________________________________________

FOREARMS



Day 8 was yesterday and 7 was the day before.

like i said legs are still killing me today.

Day 7 and 8 however i didnot get a lot of calories in. today though i am on track and eating frequently.


any coments on the workouts?

 

[Ziricote]

Well, if you're using correct form then you're quite strong for your weight I think. Keep it up.

 

[xtatic]

well today was a really good day. first heres my workout

Day 9: Back October 4, 2006

Weight: 158.0


Dumbbell Row
55- 65- 75 Reps: 8/8/8

Hammer Hi Row
225- 275- 295 Reps: 8/8/8

Cable Row
107- 147- 127 Reps: 8/8/8




and now my diet:
Totals 5850 221 524 440
cals/fat/carb/protein
35%/34%/31%

like i said workout was great and ate a lot of calories today.

please let me know any remarrks on my workouts, diet, and weight.

day 1 i was at 150 now on day 9 im at 158. obviously i know thats because of all the food intake i took in today but a lot of the days i hav gone to the gym i had just eaten, and i weigh myself before and after i workout, so cant be that far off right?

any comments on progress?

 

[Rivet]

day 1 i was at 150 now on day 9 im at 158. obviously i know thats because of all the food intake i took in today but a lot of the days i hav gone to the gym i had just eaten, and i weigh myself before and after i workout, so cant be that far off right?

any comments on progress?

Best time to weigh yourself is in the morning after your system is....Hmm empty

 

[Ziricote]

Best time to weigh yourself is in the morning after your system is....Hmm empty

Yep!
Btw what tempo do you lift with?
e.g. Slow eccentrics, fast concentric (3 seconds down, 1 second up)

 

[xtatic]

Yep!
Btw what tempo do you lift with?
e.g. Slow eccentrics, fast concentric (3 seconds down, 1 second up)

slow everything i guess you could say 2 sec down and 2 up? i dont know dont really time myself just make sure i do the excersize right.

the reason i weigh myself then is cause that weight is accurate. the one i have here at home is give or take 10 pounds :icon_lol:

 

[xtatic]

Day 10: Traps & Shoulders October 5, 2006

Weight: 156.8


Barbell Shrugs
185- 225- 265 Reps: 8/8/8

Upright Row
75- 85- 85 Reps: 8/8/8

T-Bar Shrugs
135- 180-135 Reps: 10/8/10

Bent Over Dumbbell Lateral Raise
15- 15- 15 Reps: 8/8/8

Dumbbell Shoulder Press
45- 50- 50 Reps: 8/8/8

My diet ratio today was 5697 210 510 461
fat 34%/ carbs 34%/ Protein 33%

any comments appreciated.

 

[xtatic]

sorry its been a while....

here are some up to date work out logs. ill have the diets soon.

im workin out back today.

Day 11: ABS/ Triceps & Biceps October 6, 2006

Weight: 155.8


ABS

Seated Cable Overhead Extension
100- 120- 140 Reps: 8/8/8

Cable Triceps Extension
13- 33- 22.5 Reps: 8/8/8

Cable Underhand Pull down
93- 113- 133 Reps: 8/8/8

Standing Dumbbell Curls
30- 35- 40 Reps: 8/8/8

Isolated Dumbbell Curls
30- 40- 35 Reps: 8/8/8

Dual Cable Lateral Curls
40.5- 48- 53 Reps: 8/8/8


Day 13: Legs October 8, 2006

Weight: 154.4


Squat
185- 185- 185 Reps: 8/8/8

Leg Press
315- 405- 450 Reps: 8/8/8

Leg Curls superset Leg Extension
100- 160- 160 Reps: 8/8/8
100- 137.5- 137.5 Reps: 8/8/8

Calf Extensions (machine)
167- ?- ? Reps: 15/15/15

Standing Isolated Dumbbell Calf Raise
40- 40- 40 Reps: 10/10/10


Day 14: Chest October 9, 2006

Weight: 156.4


Dumbbell Incline Press
50- 60- 70 Reps: 8/8/8

Dumbbell Flat Press
55- 65- 70 Reps: 8/8/7

Dumbbell Decline Press
50- 60- 60 Reps: 8/8/6


any comments????

 

[Ziricote]

I just have to ask again, are your weight measurements takemn first thing in the morning or later in the day?

 

[xtatic]

I just have to ask again, are your weight measurements takemn first thing in the morning or later in the day?

night time. almost always around 10, 11pm