Well, Im going to start another log. This time I'm bulking up. I had another log going "roidragex10 vs. weezyfbaby", but he hasnt been on AM for weeks. So, I will be tracking my progress here.
About ME:
Age: 15
Ht:5'7
wt:156lbs
Current Bests
Bench Press - 190lbs x 3 , 205lbs x 1
Squat - 265lbs x 4
Deadlift 385lbs x 3, 415lbs x 1
Miliary Press 125lbs x 4
GOALS
Weigh: 170lbs (very high and hard to reach)
bench 230lbs
squat 315lbs
deadlift 425lbs
Press 1435lbs x 5
All Goals to be met by Feb. 22nd, 2008
---------------------------------------------------------
DIET
Meal 1 5:45 AM
-3 eggs
-4 strips Turkey Bacon
Meal 2 6:45 AM
-Chicken Breast
-Bagel (around 8:00ish)
Meal 3 10:30 AM
-Protein Shake
Meal 4 12:30 PM
-2 Deli Turkey on Wheat Sandwhiches
-8oz Milk
Meal 5 3:45 PM (Post-Workout)
-8oz Chicken Breast
-Yogurt (Fast acting carbs)
-8oz Milk
Meal 6 5:00 PM
-2 cups of Wheat Pasta (light sauce, dressing, make it taste better)
-8oz Milk
(Family Dinner)
Meal 7 7:00 PM
-Tuna on Wheat
Meal 8 9:00 PM
-16oz Milk
-or low fat cheese
-or cottage cheese
-or Protein Shake w/ EVOO (unlikley)
Will update Macros..
---------------------------------------------------------
Traning
High Weight / low reps
Monday - Chest, Triceps and Abs
Wednesday - Back (light abs)
Friday - Legs and Shoulders
----------------------------------------------------------
Exericses
Chest - Flat or Incline, DB or BB Bench Press, and Dips
Triceps- Skull Crushers, CG Bench Press, and Rope Pull Downs
Back - DB or BB Rows, Deadlift, Incline DB Rows
Shoulders - Military Press, DB Press, Lateral Raises
Legs- Full, Box and Hack Squats, Leg Press, and Power Runner.
Abs- Weighed Ball exercises, incline crunches. etc.
----------------------------------------------------------
Typical Workout
Chest
Flat DB Press
# x 10 (light warmup)
# x 6 (little heavier)
# x 3 (little heaviier
# x 4-6 (heavy set)
# x 4-6 (heavy set)
Incline BB Press
# x 6-8
# x 4-6
# x 4-6
Triceps
Skull Crushers
# x 10
# x 6
# x 4-6
# x 4-6
Close Grip Flat BB Press
# x 6-8
# x 4-6
------------------------------------------------------------
Main points
~Workout under 45 minutes
~Lift with Intensity
~4 second negatives
~Stretching before, during and after workout
------------------------------------------------------------
Supplements
Fish Oil - 5g/day
MSM - 1-2gr/day
Vit. C -1-2gr/day
Multi - 1 pill/day
Creatine Monohydrate - 3-5 grams Post-workout
Other Notes
-Sleep 8 hrs a night
-Drink 1-2 gallons of water every day
** I know my last logs havent gone anywhere, so the only place I can go is up.
About ME:
Age: 15
Ht:5'7
wt:156lbs
Current Bests
Bench Press - 190lbs x 3 , 205lbs x 1
Squat - 265lbs x 4
Deadlift 385lbs x 3, 415lbs x 1
Miliary Press 125lbs x 4
GOALS
Weigh: 170lbs (very high and hard to reach)
bench 230lbs
squat 315lbs
deadlift 425lbs
Press 1435lbs x 5
All Goals to be met by Feb. 22nd, 2008
---------------------------------------------------------
DIET
Meal 1 5:45 AM
-3 eggs
-4 strips Turkey Bacon
Meal 2 6:45 AM
-Chicken Breast
-Bagel (around 8:00ish)
Meal 3 10:30 AM
-Protein Shake
Meal 4 12:30 PM
-2 Deli Turkey on Wheat Sandwhiches
-8oz Milk
Meal 5 3:45 PM (Post-Workout)
-8oz Chicken Breast
-Yogurt (Fast acting carbs)
-8oz Milk
Meal 6 5:00 PM
-2 cups of Wheat Pasta (light sauce, dressing, make it taste better)
-8oz Milk
(Family Dinner)
Meal 7 7:00 PM
-Tuna on Wheat
Meal 8 9:00 PM
-16oz Milk
-or low fat cheese
-or cottage cheese
-or Protein Shake w/ EVOO (unlikley)
Will update Macros..
---------------------------------------------------------
Traning
High Weight / low reps
Monday - Chest, Triceps and Abs
Wednesday - Back (light abs)
Friday - Legs and Shoulders
----------------------------------------------------------
Exericses
Chest - Flat or Incline, DB or BB Bench Press, and Dips
Triceps- Skull Crushers, CG Bench Press, and Rope Pull Downs
Back - DB or BB Rows, Deadlift, Incline DB Rows
Shoulders - Military Press, DB Press, Lateral Raises
Legs- Full, Box and Hack Squats, Leg Press, and Power Runner.
Abs- Weighed Ball exercises, incline crunches. etc.
----------------------------------------------------------
Typical Workout
Chest
Flat DB Press
# x 10 (light warmup)
# x 6 (little heavier)
# x 3 (little heaviier
# x 4-6 (heavy set)
# x 4-6 (heavy set)
Incline BB Press
# x 6-8
# x 4-6
# x 4-6
Triceps
Skull Crushers
# x 10
# x 6
# x 4-6
# x 4-6
Close Grip Flat BB Press
# x 6-8
# x 4-6
------------------------------------------------------------
Main points
~Workout under 45 minutes
~Lift with Intensity
~4 second negatives
~Stretching before, during and after workout
------------------------------------------------------------
Supplements
Fish Oil - 5g/day
MSM - 1-2gr/day
Vit. C -1-2gr/day
Multi - 1 pill/day
Creatine Monohydrate - 3-5 grams Post-workout
Other Notes
-Sleep 8 hrs a night
-Drink 1-2 gallons of water every day
** I know my last logs havent gone anywhere, so the only place I can go is up.