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Size Strength & Awesomeness

Buildingup24

Buildingup24

New member
Background:

21 (almost)
Starting Senior at Loyola
Started training seriously about 1.5 years ago.
Spent about 2 years spinning wheels and had obsession with staying lean because I was a formerly really fat kid.

Currently 5'7" 160lbs
Max Lifts:
OHP 155-set of 5 reps
Bench:185-set of 7 reps
Front Squat: 205-1 rep
Deadlift- 335-1 rep

Current supps:
Unverisal Storm Creatine
Gatorade powder-during workout
Whey protein
Multi/joint complex
fish oil
folic acid

Diet:
I tend to gain weight around 2700-3000 depending on activity level
Aim for 250g/protein a day- carbs/fat numbers vary depending on activity.

Some good reads for everyone:

T NATION | 11 Training Tips for the Skinny Fat Ectomorph

T NATION | Anti-Skinny Fat Manifesto

Tunes:
Lupe Fiasco - Around My Way [Freedom Ain't Free] - AUDIO - YouTube
 
Subbed and i will follow along bro. Go get some gains train with high intensity and you can grow while staying lean.


Ride it like you stole it!!
 
I do push/pull/legs 2x a week

5/29/12--Legs

Front Squat:
205-3x1 (PR)- almost ATG
135-4x5-ATG

Leg Press:
405-10-10-8-6 (pause at bottom)

BB Hip Thrusts:
195-5x7 (PR)- great contraction)

5 sets calves

Will post diet later- off to volunteer and hopefully get some writing done
 
moya said:
i drink gatorade post workout... i think there is nothing wrong with it then, a little sugar is nothing to be alarmed by... if he was cutting thats one thing,...
Click to expand...

Its the little things that add up to make a big difference!
 
Yeah in reality, all the food we eat is broken down to sugar for our body to store. Is there a lot of sugar in it? Sure. Worse thing in the world? Nah. But, I'm open to new things, I'll try a few workouts without it, if performance suffers, I'll add it back in. If it doesn't, thats fine too.

Quick update, just got home from volunteering a little while ago, making the lady dinner....Hope you dig it too.

Push Workout tomorrow morning!

Enjoy the rest of the evening gentlemen.
 
Push
5/30/12

Pull-Ups/Push-Ups--bodyweight only)

OHP:
150-4x5 (PR)

DB Floor Press:
70 (per hand)- 3x10 (PR)--up to 75 next week

DB laterals/Face Pulls
15lbs- 100 reps total
65lbs- 4x12

Accessory work:
3 sets triceps/2 sets forearms/4 sets calves/2 sets hanging leg raises

Great session. Tomorrow is day off
Diet--Will post in the evening
 
Diet 5/30/12
5:45AM- 2 cups oats (cooked)/.5 cup blueberries/1 tbsp honey

6:30-workout

8:30- 2.5 scoops whey/2 cups rice/1lb 90/10 beef

Lunch: 6 whole eggs/scoop whey

Dinner: 1lb chicken/2tbsp olive oil/big salad with 1tbsp balsamic vinegrette
 
Thanks man!
And yeah, I grew up being fat, not cuz I sat around all day, but I had a thing for cooking cuz I watched food network so much lol.
I've just learned to make the same foods healthy and still enjoy it (minus desserts)

5/31/12
Can't believe year is almost half way over.
Rest day today- no soreness/CNS feeling good.
Diet will be same minus dropping all the carbs for the day minus 1.5 cups oats for breakfast.
 
Pull
6/1/12

Pull-Up/Push-ups:
BW-45 reps

DB Row:
90-2x20 (PR--add 5lbs)
Lat PD:
145-10-10-9 (PR)
DL:
285-3x3 (felt fast)
Leg Curls:2-1-2 tempo
45-3x8

Accessory:
Face Pulls/Calves/Forearms
4 sets each
 
Buildingup24 said:
^they use HFCS as their source of glucose
According to livestrong-they may be wrong but that's what I read
Click to expand...

try again!,there is no glucose in gatorate....
this is the weight training forum...
he wants to get stronger he dosnt need to be dieting like that...
i mean, shit, just about every pro athlete drinks it... so ya, you might not be able to be 2.341% bodyfat if you drink a little, but damn i cant believe this is even a serious debate here...
 
Push
6/2/12
Pull-Ups/Push-Ups:
BW-5 sets

OHP:
155-2x5 (PR)
150-3x5
Bench:
190-5-4-4-4-4 (PR)
Leg Press:
360-3x12 (Pause at bottom)
430-5x8 (pause at bottom-PR)

Clean and Press:
135-3x6 (PR)

DB Laterals/Calves/Abs/Forearms
3/5/2/3

AMAZING WORKOUT
 
Diet 6/2/12
200g carbs/275g protein/80-90g fat

Last night's dinner attached below--4 hours slow cooked. it really does fall off the bone lol
 
Moya-Appreciate the kind words sir

Ssez- During the school year I do a more traditional bodybuilding type 4 day split with 1 day of conditioning. However, since summer started, I'm mainly volunteering & doing research which requires no physical energy really so about a month ago I decided to jack up the frequency and volume (since I get a good deal of rest out of the gym plus I'm eating a calorie surplus) and just ride it out until I stall consistently--then I'll back off for a few days and reassess then.
 
I know everyone is tired of talking about gatoraide but the G series 3 Recovery has 16g protein, 14 carbs, 95mg potassium, calcium, and sodium, with 12 grams sugar. It's about the same as a protein bar but with electrolites and less filler. Good for post workout.
 
Dinner for a buddy & myself.
(took it half way thru the plate so it doesnt look like much food)

If anyone has some wicked methods for traps, I'm all ears.
Recently what was working was...
High Pulls-5x5
Barbell Shrugs-3x8-12
DB Shrugs--2x10-15
Hang cleans and regular cleans have helped in the height of my traps but they dont have that thickness
 
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Pull 6/3/12

Pull-Ups:
BW-5 sets

Kroc Row:
95-2x18 (PR)

Lat PD:
145-4x10- hold for a second at the bottom

Snatch Grip DL:--I like these...makes you naturally get lower
225-3x6

DL: (reset after each rep...no touch n go)
275-2x7 (PR for reps)

KB Curl/Cable curl superset--got a great contraction on this particular superset
16KG-3x8
45lbs-3x8

Accessory:
Face Pulls- 3 sets
Abs-4 sets
 
Push 6/4/12
Push-Ups:
BW-4 sets

Push Press-
160-6x3 (solid!)

Bench: pause at bottom
185-4x4
DB Floor press:
70-2x10
Front Squat:
135-2x10
155-1x8
185-1x5 (PR)
135-2x8

All in all good workout- nothing mind blowing but wanted to work on aspects of lifts like overload n pauses n speed.
I've gotten stronger but also leaner past 10 days- weird sweet spot.
Taking 2 days off to rest n recover n eat!
 
Diet 6/4
6am- 2 large apple
workout
9am- 1.5 cups oats/1/2 cup blueberries/1/4 cup almonds/6 whole eggs/12oz 90/10 beef
lunch-double steak/rice/black beans/pico de gallo/sprinkle of cheese--Chipotle
4pm- 2 scoops whey
Dinner- 12 oZ chicken breast/6oz veggies/2 tbsp olive oil--low carb stir fry basically
 
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Day off feels great. EAting and working and volunteering.
Diet:
6:30AM: 1lb 90/10 beef/ 1.5 cups oatmeal, blueberries, 1/4 cup almonds, small banana, 2 scoops whey

Lunch: 6oz chicken & big salad with almonds
Dinner- family dinner n that means lots of good eats

Question for anyone who can help- I have small hands/wrists- elitefts has a sale I was thinking About picking up some fat gripz or a heavy gripper- which would be recommended for forearm strength/size.( reverse curls/heavy Deads, farmer carries haven't don't much for them, figure I'd give something new a go)
 
2nd Day Off- was itching to go to the gym mentally which is good.
Little brother & sister graduated middle school yesterday so went out for dinner with family. Ate a ton of food. Not the wisest choices, but whatever.
Diet Today
2 cups oats/1/2 cup almonds/scoop whey/.5 cup blueberries
1lb 90/10 beef & veggies
1lb chicken breast/2 tbsp olive oil/ little bbq sauce/ veggies
 
Yeah OT is a decent multi ! Just dropping in to remind you to keep killing it and not let up, still following and here for the motivation :)


Ride it like you stole it!!
 
6/7
Push:
Clean n Press:
135-4x2--explosive as hell
OHP:
140-10-8.---stuck at this past 3 sessions so I'm going to switch to break a plateau
Clean then Press-solid (did after isolation work...dumb)
135-2x6
140-2x5
145-2x4
Rear Delt Cable:
5-2x18
DB Lateral/Cable lateral (ss)
15-3x20
5-5x10
Weighted Dips:
50-3x8 (PR)

Solid lifting session. Was pissed after the first 2 sets OHP so did ISO work but realized if I'm gonna eat like a man I better push harder so went ape shit on C&P n dips.
 
Diet 6/7
6AM- 2 apples
Postworkout-3 scoops whey/1/4 cup almonds/1.5 cups oatmeal/.5 cup blueberries-60g protein
Lunch: "Chicken salad" sandwich on focacia and arugula salad/silvered almonds--25g protein
Lunch 2: 10oz chicken breast/1 tbsp olive oil-60g protein
Dinner: 1lb chicken breast/2 tbsp olive oil/big bowl veggies/1tbsp balsamic ving.-95g protein
2nd dinner- took the lady out for dinner. Lots of sushi
 
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6/8- Pull

Pull-Ups:
BW-35 reps

Kroc Row:
95-2x20 (PR!)
Lat PD: hold at bottom
150-10-8 (solid-added 5lbs from last week)

DL:
275-2x8 (PR!)
Face Pulls-trap emphasis-wicked contraction
50-4x10
EZ Bar Curl:
80-3x6
Cable Curl: hold at contraction
20-1x10
15-2x10

Great session
 
Diet 6/8
6AM Workout-10g amino acids
8AM- 2 scoops whey/3/4 cup blueberries/small apple/2 cups oats-6 fish oil caps--50g protein
10AM- 8 whole eggs-48g protein
2PM- 12oz chicken breast/1 tbsp olive oil/veggies-70g protein
Dinner: 1 big PBJ sandwich-(all natural preserves and all natural peanut butter/16oz chicken breast/1.5 tbsp olive oil/veggies-100g protein
 
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Workout 2--was with a personal trainer in the gym-did an "I go you go" with the C&P
Run 7 min mile
Clean n press 5/4/3/2/1 95
Run mile
Clean n press 5/4/3/2/1 115
Run a mile
Clean n press 5/4/3/2/1 135

Very crossfit but it was fun conditioning.
 
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Push- chest emphasis

Bench: 7/5/3
165-175-185-2 waves

DB Low Incline: neutral
75-1x10 (PR)
70-1x11
Cable Fly: upper chest
5-2x10

CGBP:
155-2x5
Front Squat:
135-3x3
Pull-ups:
BW-25 reps

Condition:
KB Swing/Hammer curl:
24KG/20lbs
4 rounds- 15 sec each
 
Diet 6/9
One great part of summer-- FRESH FRUIT--found out there are car vendors selling fruit in the Loop so stopped by on my walk back from gym--bought 5lbs apples 4 lbs bananas n a couple pints blueberries-all for $12.50 (beat that, i dare you)

Workout- 10g BCAA
11AM- 12oz 90/10 beef/2 corn tortillas/veggies/1tbsp olive oil/ 1 small apple/1 large banana/.5cup blueberries/3 tbsp all natural peanut butter/2 scoops whey--125g protein/115g carbs/ 72g fat--1600 cals--damn!
Dinner- 1lb chicken breast/1.5 tbsp olive oil/veggies--1000 calories

Sitting at home studying for MCAT most of day so keeping calories around 2600 today.
 
Alright I'm going to re-lay out my workout routine as I finally perfected it to what suits my goals/body. I've learned past couple weeks, I'm at the point where weekly weight progression isn't happening. Bummer. But i believe I'd benefit from a adding weight every other week type set up so this is a nice blend for me.

Workouts will still be push/pull/legs

Push 1-Shoulder Emphasis
Clean then Push Press-7/5/3-2 waves
Assistance-idk yet
Laterals/Face Pulls-10-20 reps

Pull 1- DL
DL-7/5/3- 2 waves
Kroc Rows-15-20 reps
Trap work

Legs 1- Leg Press
Leg Press-7/5/3 2 waves
Leg Curls-10-15 reps
1 Legged BB Hip Thrusts-6-8 reps

Push 2- Bench
Bench-7/5/3 -2 waves
DB Low Incline-10-15 reps
Cable Flyes

Pull 2- Weighted Chin-up
Chin-up-7/5/3-2 waves
Lat PD-10-15 reps
Trap work

Legs 2- Front Squat
Front Squat- 7/5/3-2 waves
Lunges-10-20 reps

Will also be doing conditioning 2x a week--combo of farmer carries/KB stuff/sprints/mile runs.
I finally found what works well for me hence the past week n half have been all over the board. (I still have made great gains past 2 weeks) but I like this structure.

Tomorrow will Legs 2- Front Squats. Get Excited.
 
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6/10
HFS
Front Squat-7/5/3-2 waves
145/165/185
150/170/190 (190 was a PR for set of 3)

Leg Press: pause at bottom
405-2x10
430-2x10
450-2x10(PR)

1 Legged BB Hip Thrust-superset Farmer Carries
135-2x8
80lb dumbbells-3 sets
Finished with 185-1x10 for Hip Thrust (both legs on ground)-PR

Overall great leg session. I like the pause at bottom on leg press. works well.
 
Buildingup24 said:
Workout 2--was with a personal trainer in the gym-did an "I go you go" with the C&P
Run 7 min mile
Clean n press 5/4/3/2/1 95
Run mile
Clean n press 5/4/3/2/1 115
Run a mile
Clean n press 5/4/3/2/1 135

Very crossfit but it was fun conditioning.
Click to expand...

I would die running a mile. hahahaha the only cardio i ever do is incline walk :P
 
Diet 6/10
Pre-workout-large banana & small apple--60g carbs--250 calories
During workout- 10 g amino acids
Post workout- steel cut oatmeal from jamba juice-(no brown sugar)/ Kind bar-450 calories-75g carbs
Lunch-handful almonds/2 scoops whey/6 whole eggs/2 tbsp natty peanut butter-90g protein-900 calories
Snack- 1lb 90/10 beef/veggies- 90g protein-800 calories
Dinner- 1lb chicken breast/1 tbsp olive oil-90g protein- 750 calories
 
Push-Shoulder emphasis
Rear Delt Flyes:Pec Dec
60-2x20
50-1x20 (crazy burn)

DB Rear Delt:
15-2x12 (hold at contraction)

C&P:
135/140/145-7/5/3
140/145/150-7/5/3 (PR across board)
135-2x5

Weighted Dips:
50-11-11-8 (PR)

Delt Triad:
10-3x15
Calves/Forearms/Abs-3 sets

Fantastic.
Didn't have time for cardio/triceps-will do after volunteering.
 
Diet 6/11
6AM-Banana & apple-60g carbs
During workout-30gcarbs/10g amino acids
Postworkout- 2 PBJ(3 tbsp peanut butter)/ 6 whole eggs--90g carbs/45g protein
Lunch: 2 scoops whey-44g protein
Dinner: 1lb chicken/8oz beef/veggies/1tbsp olive oil- 140g protein
 
Hey there buddy keep up the great work and the detailed log I love reading when guys hit PRs !


Ride it like you stole it!!
 
Had an early dinner with the girlfriend. Now- ex gf. Was pretty down. Basically the fact that I'm going to Medical School topped with i want to go into cosmetic plastic surgery means I wouldn't be out of school/residency for another decade. This didn't mesh with her intentions to start a family within the next 4 years. I argued that I wouldnt start a family while I'm in school or residency because I wouldnt be around.


ended up going Triceps anyways just now

Decline CGBP:
worked up to a 175-2x4

V-Bar Pushdown:
42.5-1x18
50-1x13
55-1x10
57.5-1x9
50-2x12

Since I was mad. Hit a Ass to grass Front Squat PR--220

I wanted to pile on 2 plates but it was a 15lb increase from about 4 weeks ago so I called it quits.
2nd dinner--home made teriyaki chicen and rice topped with toasted sesame seeds-attached below.
 
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Hey buddy seems like all of us have been going through roug patches with the girls (now exes) just remember all of us here on elite are here for support / backup and if you have anything to say or talk about feel free to pm me.


Ride it like you stole it!!
 
I wouldn't worry about it too much. If Yall are ment to be it'll work out. My fiance was pre-med when we ended up having a baby from being careless and it almost destroyed her cause she ended up giving up her dream. I even gave her the option to leave afterwards and finish and i would take care of out daughter myself. She chose to change her major and is almost done. She had to settle for a Kinesiology degree. I feel bad and she does too at times but its something we had to do. So to get to the point focus on school and yourself so later you won't regret shit and if she really cares or if you meet some else that's matters they should understand. Don't make our mistake....don't get me wrong we love our daughter more than anything but we should have waited.
 
Thanks guys, much love for the kind words. Yes, it was almost a year, but when I started this past junior year, I told myself career/school is going to come first, especially in my situation so that's that.

Everyone has different ideas about how they plan to go about their lives, ours don't align. Still think very highly of the girl but Back to the lifting and work!
Front squat Pr last night 220 ATG--I know I did legs Sunday morning but oh well.

Pull-6/12
Face Pulls-4 sets

DL:
280/290/300-6/3/1
275-1x9 (PR)

Kroc Row:
95-2x20

Weighted Pull-Up/1 arm cable row:
30-3x5 (PR)
42.5-3x9 (hold at contraction)

Lat PD: Rest pause-1 set
120-11-6-5-3
2 sets traps
 
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Good work on the prs man. Id turn any kind of depression into anger and kill the weights bro!
 
I should be able to get more but last few reps, my hips rise too quick so I lose power coming out of hole.just gotta be more conscious about it.
 
Diet 6/12:
Going low carb/low cal for today.(I splurged like an obese man last night-coulda rivaled man vs food)

6AM-30gcarbs/10g amino acids
Post workout- 10oz 90/10 beef/6 whole eggs
Lunch:coffee
3pm: 2 scoops whey
Dinner: 1lb chicken breast/1tbsp olive oil/veggies

Maybe evening cardio
 
Great read- interesting concept. Sorta want to try it if I can get a solid plan together.
http://www.johnberardi.com/articles/nutrition/g-flux.htm

http://www.angelikepsoinos.com/ucan/uncategorized/dr-john-berardi-talks-g-flux-redux-with-burn-the-fat-feed-the-muscle-author-tom-venuto/


Cliffs- body hold less fat/gains more muscle if you increase calories.
Ex: a person would gain more muscle and lose fat if they ate 3500 calories and burned 3200 calories as opposed to a person who eats 2600 calories as burns 2300 calories--need well thought out programming.
 
6/13 Legs

Warm up-
split squats

Front Squat: heavy singles today
185-7x1
195-3x1
205-1x1
225-1x1--YEAH BUDDY PR
135-1x8
135-2x7 (pause at the very bottom for 2 seconds-basically doing bottom up squats)

Close Stance Leg Press- 3 sec descent & pause in hole
270-1x10
360-2x9

1 Legged Hip Thrusts:
155-2x5 (crap b/c my glutes/hamstrings were shot at this point)

Cable Curl/Hammer Curl superset- sick contraction
20-12-9-9
25-3x7
 
Diet 6/13
6AM- 1/2 cup blueberries/1 apple/1 banana
Workout-10g amino acids
8:45AM-2 apples/10oz 90/10 beef/2tbsp BBQ sauce/6oz veggies/6 eggs
Lunch: 10oz BBQ teriyaki chicken n 2 cups rice (cooked)
3pm-2 scoops whey
Dinner-12oz chicken breast/olive oil/veggies
Workout 2
Post workout- Protein Bar smoothie--banana chunks/blue berries/almond milk/whey protein---250 calories/30g protein
 
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Thanks man. I stopped at 205, it flew up fast but I called it short there, but this cutie was watching so I was like "well now I have to..." lol glad I did.
 
Evening workout
2 mile walk
Rear Delts-100 reps
Cleans- 10 minute cluster--31 reps at 135 total.

Weight is up about 2lbs in 4weeks. Perfect.
 
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Push-Bench Emphasis
Bench: up 5lbs from last week-
170/180/190-7/5/3--2 waves--PR

DB Low Incline Neutral Grip:
75-2x10 (nice--added volume from last week which was only 1 set of 75)
Cable Low to High Flyes:
2 sets

BW Circuit:
Dips/Push-ups-3 rounds

Tricep Circuit:
1 arm PD/2 arm PD/CGBP
4 rounds total.
 
Diet 6/14
6AM-workout-10g amino acids

Post workout-12oz beef/veggies/banana/1/2 cup berries/1 apple

Lunch- 1 apricot/veggies/6oz chicken/6oz tilapia.

Low intensity cardio--2-3 miles?

Post workout-2 scoops protein

Dinner: 12oz chicken/veggies/tbsp olive oil
 
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Just a few pics ALL AM--no food in system. ONLY FLEXING IN SIDE SHOT. Yes I don't know how to pose...
Jd-thanks for checking in!
And I'm 100% Indian but white..Jesus.
 
Pull
Pull-Ups:
BW-30 reps

V-Row:
100-12
125-3x8
100-1x12

Hammer Row: hold at contraction
180-13-10
230-10

DB Upright Row:
30-3x10 (great MMC)

BB Row: short rest
135-12-12-8
3 sets traps
3 sets bicep

6 hill sprints

Realized I get a better contraction in my medial deltoids with DB upright rows than laterals so def. going to use those over laterals.
 
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Taking well deserved weekend off to visit family for fathers day.
Diet will be a little looser but high protein. May go low fat/high carb n just take a mental break
 
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Ate freely for 36 hours. Feels good :)

Back in the city after a family weekend.
Pull workout:
BB Row:
135-13-12
145-1x10
155-1x10
165-2x8 (PR)

Lat PD:
150-1x11
140-1x8--back was shot after the rows)
120-1x10-hold at bottom

Single Arm PD:
50-3x12- hold at contraction

Hammer Strength Shrug-hold at top
270-3x8
High Pull-squeeze traps
95-3x8

Seated Hammer Curl:
30-10-9-9

EZ Bar Curl: forearms were shot after hammer--got a great bicep iso out of these--shoulda lowered the weight
60-3x6--couldnt wash my face after these cuz of da pump.

Good workout- overall-great MMC on the rows--realized I HATE lat pulldowns and like weighted pull-ups much more so going to drop the PD.
Tomorrow is Push-shoulder emphasis.

Diet today:
2 big bowls honey nut oats cereal & 1% milk--havent had cereal and milk in SO LONG.
3 scoops whey
6 egg whites & lots of beef
pita pockets

Picking up a 40lb Kettlebell, captain crush gripper, and a jump rope to do my conditioning/extra activities at home.
 
pics are impressive bro - your back is looking huge
i slacked over the fathers day weekend on diet as well but protein intake was all good
 
jdl508 said:
pics are impressive bro - your back is looking huge
i slacked over the fathers day weekend on diet as well but protein intake was all good
Click to expand...

Thanks man- I think it's from just doing so many body weight pullups like 6x a week plus whatever back work I do on top of that. Worked well.

And I feel you on the food but damn it felt good!
 
Push
6/18/12

Rear Delt Cable Fly:
5lbs-20-20-20-15 (burned like hell)

Clean then Press:
135/140/145-8/6/4 (up 1 rep across board)
140/145/150-7/5/4-PR on 150.

Strict Press:
135-3x5
Weighted Dips:
50-12-11 (PR on 12 reps)

DB Upright Row/lateral:
20-4x14
5-4x8

5 hill sprints
 
Food:
6AM-1.5 cups cooked oats/blueberries/banana
Workout- 10g amino acids
Postworkout-3 scoops whey/ 1.5 cups oats/blueberries/banana
Lunch: 1lb 90/10 beef/veggies
Snack- 30g protein
Dinner: chicken breast (1lb)/1.5 tbsp olive oil
 
Buildingup24 said:
Push
6/18/12

Rear Delt Cable Fly:
5lbs-20-20-20-15 (burned like hell)

Clean then Press:
135/140/145-8/6/4 (up 1 rep across board)
140/145/150-7/5/4-PR on 150.

Strict Press:
135-3x5
Weighted Dips:
50-12-11 (PR on 12 reps)

DB Upright Row/lateral:
20-4x14
5-4x8

5 hill sprints
Click to expand...

Congrats on the Dip pr bro. I used to love weighted dips.. Havent done them in a long while now. You have some strong shoulders bro!
 
Hey bro, just got done reading your last 9 pages. Nice log here bro.
And I gotta say I love the food pics. That is cool that you post them up. Sorry bout the gf bro but glad for you that you got it figured out early on.
So what are you goals for like the next 12 months bro, workout and body wise?
Subbed!
 
zedhed said:
Hey bro, just got done reading your last 9 pages. Nice log here bro.
And I gotta say I love the food pics. That is cool that you post them up. Sorry bout the gf bro but glad for you that you got it figured out early on.
So what are you goals for like the next 12 months bro, workout and body wise?
Subbed!
Click to expand...

thanks Zed! Yeah I'm big on cooking, its fun. Chicks dig it too haha.
The ex, yeah I have a lot of school ahead of me, our life plans differed, I'm just about to turn 21, I'm not worried.

The game plan is size and strength- main lifts like DL, front squat, overhead, and bench- keep reps around 3-8.
Accessory work-dips/DB press, floor press/ leg press in the 8-12 rep range
cable work/isolation in the 12-15 range.

Want to get up to 170 by Dec.--being 5'6", a fairly lean 170 is pretty good size--currnetly sitting around 155-160 depending on how much water I'm holding n whatnot. Stronger and bigger is what I'm after.


Any input on the workouts would be appreciated--i do push/pull/legs n repeat--i take days off when I need to. for Push i alternate between chest emphasis and shoulder emphasis.
I condition whenever I want-i simply add in the calories to stay in a surplus.
I don't back squat because I never got good quad work out of it. Plus after a stress fracture in December, it just never felt good on it. But I can front squat ATG no problem.
 
Legs 6/19/12

Front Squat: heavy singles
195-3x1
205-5x1
225-1x1

Split Squat:
30lbs- 3x6 each leg

Leg Press superset front squat:
405-3x10
135-3x5

^^that is an intense pairing!

So leaned out since last pics. Need to up calories to 3300-3500 instead of 3000.
Some pics this morning after leg session.
Quads are finally growing- feels good. Shoulder width seems to have improved. Need to hit upper chest more n bring up my arms.
 
Diet 6/19
6AM- 1.5 cups cooked oats & berries
Workout-10g amino acids
Post workout- 3 scoops whey & 150g carbs/ .25 cups almonds
Lunch- chicken salad sandwich
Late Lunch: 1lb 90/10 beef/veggies/85g carbs
Dinner: 2 scoops whey/8oz chicken/ 1 tbsp olive oil/veggies
 
Last edited:
Rustilldown said:
Ummm send one my way pls :D


Ride it like you stole it!!
Click to expand...

Simple recipe brother. Your favorite loaf of bread rubbed with garlic butter
Mix cooked chicken breast, Greek yogurt, almonds chopped up, arugula, and some green apple slices.
Arugula gives it a nice bite/peppery taste
 
So im leaving for Ghana August 11th thru the 22nd. Going to set up a medical clinic for rural communities along with 30 other students from Loyola-- like 27 of them r girls :p.
I know the food we will be served is not going to be high protein so with that being said, what's some good protein bars- mind you I'll be needing to eat like 6 of them a day to get in proper protein and calories in general
I was planning on going super high volume the week n half leading up to the day of the trip so I can take the 10 days to super compensate.
So what's a good protein bar??
cant bring powder- customs will be all over that stuff.
 
Training Update--7.5 weeks left for my summer
Going back to a program I used with much success in the past. Helped me put on a good deal of size quick (did it for 4 weeks before school work got super busy) and strength as well-its brutal but it works if you stay away from failure.
T NATION | Stripped Down Hypertrophy --most people will cry over training--it's not if you do it correctly and put ego aside. Anyways...

Day 1 SDH

Warm up--3 sets rear delts/3 sets face pulls/ bodyweight split squats

4x10
Barbell Row: focus on contracting
145-4x10 (go up to 150 next time)

DB Low Incline Neutral grip: No lockout
70-1x10
75-10-10-7 (go for 4 sets at 75 next time)

5x5
Push Press-these were tough after chest-slight bend of knee
135-5x5--add weight--last 2 sets felt easy

Weighted Pull-up:
25-5x5 (go up to 30)

DL:
275-3x5

I went easy on the legs today because my quads/glutes were a little sore from yesterday. Tomorrow will employ full leg work.

Diet is going to be a lot of food (protein will stay around 250 as usual but upping carbs) I will be foam rolling and doing some hip mobility stuff on my off days. On the workouts before an off day, I will be doing 5 minutes of trap bicep, calf and ab work-circuit style. Every workout will warm up with face pulls/band pull-aparts/rear delt work and some split squats off a bench-these really help warm up my knees.
Will post diet later.

Everyone should read this article btw its a good one.
http://www.t-nation.com/free_online_article/most_recent/choices&cr=
 
View attachment 76683
Serving Size 50 G Servings Per Container 5

Amount Per Serving Calories 200 Calories from Fat 70 %
Daily Value Total Fat 8 G
Saturated Fat 5 G
Trans Fat 0 G
Cholesterol 10 Mg
Sodium 150 Mg
Potassium 30 Mg
Total Carbohydrate 18 G
Dietary Fiber 1 G 2 Sugars 2 G
Protein 15 G

Vitamin A 15 Vitamin C 15 Calcium 8 Vitamin E 25 Riboflavin 6 Niacin 8 Vitamin B6 15 Vitamin B12 15 Phosphorus 10 Magnesium 4 Zinc 4 Copper 10

*Percent Daily Values are based on a 2,000 calorie diet. You daily values may be higher or lower depending on you calorie needs: Calories 2000 2500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Phosphorus Less than 300mg 300mg

This is what the fiance likes. Protein is a lil low but they make bigger versions.
 
Thanks man I was looking into those or Elite Dymatize bars. about the same macros as Supreme.

Diet 6/20
6AM-Workout- 30g carbs/10g amino acids
Post workout- 1lb 90/10 beef/veggies/ 1 apple
Lunch: 3 scoops whey/ 6 whole eggs
Dinner- 12oz chicken breast/ 2 tbsp olive oil/big bowl of rice--2.5 cups cooked (roughly)
 
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