Xtatic's Back into it Log!!!
- 09-25-2006, 10:36 PM
Xtatic's Back into it Log!!!
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....
- 09-26-2006, 11:40 PM
heres my diet for the first day
Totals 5019 184 494 349
- 09-27-2006, 11:31 PM
work out for second day:
Day 2: Back September 27, 2006
121 - 141- 161 Reps: 15/10/5
45- 55- 65 Reps: 15/10/6
115- 135- 185 Reps: 15/10/5
5193 164 529 388
09-28-2006, 12:03 AM
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.
09-28-2006, 06:33 AM
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!
09-28-2006, 08:36 AM
Workouts look good. Im sure your strenght will be back in no time and the weight should come easily by the way ur eating.
09-28-2006, 01:27 PM
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???Originally Posted by Beelzebub
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?
09-29-2006, 09:21 AM
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.
09-29-2006, 01:18 PM
Day: 3 Traps/Shoulders September 28, 2006
Dumbbell Shrugs w/ 5 second pause
60 – 80 – 90 Reps: 10/10/9
Reverse incline dumbbell shrugs
45 – 45 – 50 Reps: 10/10/10
75-85-85 Reps: 12/10/10
Barbell Shoulder Press
95 – 115 – 95 Reps: 12/6/10
30 – 35 – 40 Reps: 10/10/8
diet was a little weak today no time for breakfast
4363 130 363 444
09-29-2006, 06:43 PM
Originally Posted by xtatic
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.
10-01-2006, 10:00 PM
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.
10-02-2006, 06:16 AM
Natty PB and Olive oil are both tasty high cal healthy fats...Originally Posted by xtatic
10-02-2006, 06:21 AM
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.
10-02-2006, 07:46 AM
by hard gainer do you mean hard to gain weight? lol if so then yes i am.Originally Posted by Ziricote
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
45* skull crushers
Cable pulldown with pause
Seated Overhead Dumbbell Ext.
Olympic Barbell Curls
Hammer Dumbbell Curls
Dumbbell Preacher Curls
I was reading on the HST work out and thought id give it a shot. only doing 6 reps on 3 sets....
10-02-2006, 05:16 PM
Originally Posted by Ziricote
Hes hardcore. I would be vomiting at 4000kcals at 190 let alone 150 hehe
10-02-2006, 05:21 PM
It's not hard to go over 4000kcal imo, it's just hard to get over it without getting bloated which I really hate.Originally Posted by Rivet
10-02-2006, 05:31 PM
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...Originally Posted by Ziricote
10-04-2006, 09:43 AM
Originally Posted by Rivet
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.
10-04-2006, 11:13 AM
Five pounds are great gains! How do your workouts feel? When I started eating to gain I got big strength gains.
10-04-2006, 11:47 AM
Originally Posted by axekick
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
10-04-2006, 04:42 PM
Day 7: Abs & Legs October 2, 2006
Squats- Smith Machine
135- 185- 185 Reps: 8/8/8
225- 315- 355 Reps: 8/8/8
120- 140- 160 Reps: 6/6/6
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
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
______________________________ ______________________________ ____________
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?
10-04-2006, 05:01 PM
Well, if you're using correct form then you're quite strong for your weight I think. Keep it up.
10-04-2006, 10:49 PM
well today was a really good day. first heres my workout
Day 9: Back October 4, 2006
55- 65- 75 Reps: 8/8/8
Hammer Hi Row
225- 275- 295 Reps: 8/8/8
107- 147- 127 Reps: 8/8/8
and now my diet:
Totals 5850 221 524 440
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?
10-04-2006, 11:01 PM
Best time to weigh yourself is in the morning after your system is....Hmm emptyOriginally Posted by xtatic
10-05-2006, 10:40 AM
Yep!Originally Posted by Rivet
Btw what tempo do you lift with?
e.g. Slow eccentrics, fast concentric (3 seconds down, 1 second up)
10-05-2006, 05:00 PM
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.Originally Posted by Ziricote
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
10-05-2006, 10:14 PM
Day 10: Traps & Shoulders October 5, 2006
185- 225- 265 Reps: 8/8/8
75- 85- 85 Reps: 8/8/8
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.
10-10-2006, 04:53 PM
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
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
185- 185- 185 Reps: 8/8/8
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
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
10-10-2006, 04:56 PM
I just have to ask again, are your weight measurements takemn first thing in the morning or later in the day?
10-12-2006, 01:05 PM
night time. almost always around 10, 11pmOriginally Posted by Ziricote
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