Journey To Weight Gain

Rest

2006-03-24T08:10:00.000-08:00

I have taken the week off to rest a bit. I will be back at the gym on Sunday.

March 16, 2006

2006-03-16T11:11:00.000-08:00

It's official this is not a good week for me and weight training and I blame it all on the guys who try to lift a week before spring break. If you think you are going to get big and ripped by going to the gym for 1 week and doing some half-ass training routine you read in a magazine then you are a DOUCHEBAG!!!

Ok enough of me ranting.

Military Press
Set 1 95lbs 15 reps
Set 2 135lbs 10 reps
Set 3 155lbs 8 reps
Set 4 175lbs 5 reps

Front Raises
Set 1 20lbs 10 reps
Set 2 20lbs 10 reps

Reverse Cable Cross-Over
Set 1 50lbs 10 reps
Set 2 60lbs 6 reps
Set 3 50lbs 8 reps

Squat
Set 1 185lbs 10 reps
Set 2 225lbs 10 reps
Set 3 315lbs 6 reps
I was going to pyramid back down but here is where the douchebags come in. I had to use the smith machine to do squats because some ass was doing curls on the squat rack, and to make matters worse he was only curling 55lbs. Don't be this guy, unless you are curling 150+ go grab the barbell with the weights already attached and sure as hell stay away from the squat rack unless you are doing squats. So I went to pull one of the 45lb plates off and all of the weights slammed to the floor and the smith machine broke into several hundred pieces (no joke). So that ended my squats for the night.

Leg Curls
Set 1 90lbs 15 reps
Set 2 110lbs 8 reps

Rest and Stretch for about 10 minutes because of severe hamstring cramping. Guys always stretch, I stretch every muscle I about to use and I still sometimes cramp up.

Seated Calf Raises
Set 1 315lbs no idea how many reps I did I did as many as i could until I physically could not move the weights from the stretched position, then I had to use my arms to lift the weights back up to rack them.
Set 2 315lbs same as above.

Tomorrow Back, Biceps, and Traps

March 14, 2006

2006-03-14T11:16:00.000-08:00

Last night did Chest and Triceps. It was a pretty bad workout to say the least, I got to the gym late and only had 45 minutes to complete a 1hour workout and to top that off all of the kids getting ready for springbreak were in the gym using my equipment, I hate the people that think working out chest and biceps 3 days before they go on vacation will do something. Anyway...

Dips
2 sets Body weight 20 reps each set

Flat Bench
Set 1 185lbs 12 reps
Set 2 225 lbs 3 reps, I lost my grip after the second rep and after I lost my concentration it was all downhill from there.
Set 2 185lbs 10 reps, I just wanted to get something out of the flat bench and I just lost focus after losing my grip on that second set.

Decline Dumbbell Bench
Set 1 65lbs 12 reps
Set 2 75lbs 8 reps

Cable Crossover
Set 1 50lbs 12 reps
Set 2 60lbs 10 reps

Pressdowns
Set 1 60lbs 10 reps
Set 2 70lbs 8 reps

Cable Crunches
Set 1 90lbs 15 reps, 70lbs 10 reps, 60lbs 10 reps, 40lbs 10 reps

Then they kicked me out so they could close. Such a shitty workout!!!

March 12, 2006

2006-03-12T08:25:00.000-08:00

On Friday March 10, 2006 I worked Back and Biceps.

Pullups
3 sets to failure

T-Bar Rows
Set 1 180lbs 12 reps
Set 2 225lbs 10 reps
Set 3 240lbs 8 reps

Dumbbell Rows
Set 1 80lbs 10 reps
Set 2 80lbs 12 reps

Dumbbell Curls
Set 1 40lbs 8 reps
Set 2 45lbs 8 reps

Barbell Curls
Set 1 70lbs 8 reps
Set 2 70lbs 6 reps

Cable Crunches
Set 1 60lbs 25reps

Donkey Calf Raises
Set 1 505lbs 15 reps
Set 2 505lbs 10 reps
A few seconds of rest between sets.

Monday I will be hitting up chest, triceps and shoulders.

March 10, 2006

2006-03-10T09:50:00.000-08:00

I missed my workout on Wednesday because I was a little under the weather so last night I did a shoulder and leg workout. I hit some personal bests last night and I could have done a lot better had I rearranged my workout a little but non-the-less it was a pretty good workout complete with cramping and almost vomiting.

Front Raises
Set 1 45lb plate 10 reps
Set 2 45lb plate 10 reps

Lateral Raises
Set 1 25lbs 10 reps
Set 2 25lbs 10 reps

Military Press
Set 1 95lbs 15 reps
Set 2 105lbs 10 reps
Set 3 125lbs 10 reps
Set 4 185lbs 1 reps (Had I started out doing military press I am positive I could have squeezed out 6 reps here but the pump in my shoulders was so huge I just couldn't move it any more than 1 rep)

Reverse Cable Cross-Over
Set 1 35lbs 10 reps
Set 2 40lbs 10 reps
Set 3 45lbs 10 reps

Leg Press
Set 1 315lbs 6 reps narrow stance/6 reps wide stance
Set 2 405lbs 6 reps narrow/ 6 reps wide
Set 3 495lbs 6 reps wide/ 6 reps narrow

Leg Curls
Set 1 90lbs 10 reps
Set 2 100lbs 10 reps

Seated Calf Raises
Set 1 270lbs 15 reps
Set 2 270lbs 8 reps
Set 3 225lbs 15 reps
Set 4 180lbs 15 reps
(just a few seconds of rest between sets)

Cable Crunches
Set 1 5 plates 15 reps
Set 2 6 plates 15 reps

Tonight Back, Biceps, Traps.

March 07, 2006

2006-03-07T12:34:00.000-08:00

Last night I did chest and tris. I didn't stick to my original routine because I wanted to change things up a bit and do a little higher volume with a lot less rest. I just felt like changing it up a bit last night. Rest between all sets was 1 minute.

Power Press
Set 1 10 plates 20 reps
Set 2 14 plates 15 reps
Set 3 16 plates 10 reps
Set 3 20 plates 10 reps
Not sure how much weight I was doing but I definitely knew it wasn't enough.

Flat Dumbbell Bench
Set 1 70lbs 10 reps
Set 2 70lbs 10 reps

Cable Crossover
Set 1 50lbs 10 reps
Set 2 70lbs 8 reps

Barbell Pullover/Close Grip Press (I started off doing pullovers and went straight into close grip)
Set 1 70lb 10 reps/ 12 reps
Set 2 70lbs 10 reps/ 12 reps

Skull Crushers/Close Grip Press
Set 1 75lbs 10 reps/8 reps
set 2 75lbs 10 reps/8 reps

Reverse Curls
Set 1 2.5plates 8 reps
Set 2 2.5plates 8 reps

Dips
Set 1 5 reps
Set 2 5 reps

Decline Crunches
Set 1 35lb plate 15 reps
Set 2 35lb plate 12 reps
Set 3 no weight 20 reps

After the last set of crunches my abs started cramping so I left. My weight still has not changed, now this may be a good thing or it may be a bad thing. The good, I may be gaining muscle weight and losing fat or the bad, I may be staying exactly the same. I am going to bump my calories up another 500 per day and see if I see any results without fat gain. Wish me luck.

March 02, 2006

2006-03-02T07:07:00.000-08:00

Last night I did back and biceps. I changed up the back exercises a little because I just kind of felt like doing something different. I also decided to up the antee on curls.

Lat Pulldowns
Set 1 10 plates 15 reps
Set 2 12 plates 10 reps
Set 3 13 plates 10 reps

Seated Rows
Set 1 12 plates 8 reps
Set 2 13 plates 6 reps
Set 3 13 plates 7 reps (really should have bumped it to 14 plates)

One Arm Dumbbell Rows
Set 1 55lbs 10 reps
Set 2 65lbs 10 reps

Dumbbell Curls
Set 1 40lbs 8 reps
Set 2 45lbs 6 reps

Barbell Curls
Set 1 70lbs 8 reps
Set 2 70lbs 7 reps

Seated Calf Raises
set 1 250lbs 15 reps
Set 2 270lbs 10 reps

The worst news is for the past week my weight has been stagnant at about 190lbs. Looking over the diet to see what I am doing wrong. Will keep you posted on that.

Feb 28, 2006

2006-02-28T07:54:00.000-08:00

Last night I did my first leg routine since my injury and was impressed and disappointed at the same time. My squat was about standard but my straight leg deads were lacking.

Squat
Set 1 135lbs 15 reps
Set 2 225lbs 10 reps
Set 3 295lbs 8 reps

Straight Leg Deads
Set 1 135lbs 10 reps
Set 2 155lbs 10 reps
Set 3 155lbs 6 reps

Seated Calf Raises
Set 1 225lbs 20 reps
Set 2 225lbs 15 reps
Set 3 225lbs 12 reps
Set 4 225lbs 12 reps
(Rest between sets was only a matter of seconds maybe 20 seconds at most)

Decline Crunches with 25lb plate
Set 1 20 reps
Set 2 20 reps
(Rest was about 30 seconds between sets)

Feb 24, 2006

2006-02-24T07:15:00.000-08:00

Last night was back and biceps, I didn't get as much weight up as I normally do and I am not exactly sure why, I just wasn't feeling as strong. But none-the-less it was a good workout, my arms were pumped my back was pumped and the veins were sticking out everywhere. Last night was the first time I could definitely say I was the biggest guy in the gym (of course it helped that most of the regulars had already left) But anyway here was the routine.

Pullups
3 sets each set to failure

Seated Rows
Set 1 13 plates 8 reps
Set 2 13 plates 8 reps

T-Bar Rows Set 1 170lbs 8 reps
Set 2 190lbs 8 reps

Dumbbell Curls
Set 1 40lbs 8 reps
Set 2 40lbs 8 reps

Barbell Curls
Set 1 60lbs 8 reps
Set 2 60lbs 7 reps

Seated Calf Raises
Set 1 205lbs 20 reps
Set 2 205lbs 12 reps
There was about 30seconds of rest between these two sets just enough to get the cramps out. I wanted to give this a shot because it was going to put weight on the top half of my knee where the muscle fibers were sitting from the quad injury. I wanted to see how well my body would take the stress and I have to say it did pretty well.

Tonight I will be training legs, not sure what I can do but I am going to start light and go from there. Also, last night I cooked 1.5lbs of ground turkey and 3.5 lbs of ground chuck and pan fried about 8 or 9 burgers each weighing about 150-160grams cooked, this is about 36grams of protein and about 400 calories per burger. Great source of protein and excellent tasting. Lunch and dinner for the next couple of days.

Feb 23, 2006

2006-02-23T12:54:00.000-08:00

Sorry for the break, I have been a little busy between work and life and the quad injury. The injury is doing much better and I will be doing a light leg workout tomorrow to see how well my leg can adapt to the weights.

Last night I did chest and triceps, had a great workout and hit some new numbers on bench. I think I could have gone higher but I was using a crapy bench the involved a lot more effort on balancing than was really necessary. Anyway, here are the numbers.

Flat Bench
Set 1 135lbs warm-up 15 reps
set 2 195lbs 12 reps
set 3 225lbs 6 reps
Set 4 245lbs 3 reps

Incline Dumbbell
Set 1 65lbs 12 reps
Set 2 70 lbs 5 reps (should have done a lot more but the bench slipped down to a flat bench mid lift and the scare, and strain on my shoulders was too much)

Single Arm Reverse Curls
Set 1 35lbs 12 reps
Set 2 35lbs 8 reps

Just a side note, my diet has slipped a bit, I have been eating a lot more carbs than I want to but damnit sometimes you just want to eat a potato or three. Anyway, my total caloric intake is up to a little above 5000, I will be fixing that this weekend. Also, been eating a couple of protein bars a day to help keep protein intake high. I am not a big fan of protein bars for a couple of reasons, one being that they are high in sugar and two most bars use soy protein as their protein base and I don't recommend soy for any healthy male. Anyway, I have found a few bars high in protein, low in sugars and with no soy. They taste like crap but so does half the stuff I eat anyway.

I will be hitting back and biceps tonight and will be posting again soon.

Feb 16, 2006

2006-02-16T11:08:00.000-08:00

I worked out Back and Biceps on Monday Feb 13, 2006. The workout is as follows:

Pullups
3 Sets all 3 sets to failure

Seated Rows
2 sets 160lbs 8 reps each set

T-Bar Rows
2 Sets 180lbs 8 reps each set

Dumbbell Curls
2 sets 40lbs 10 reps each set

Barbell curls
2 sets 65lbs 8 reps each set

I have not been to the gym since Monday night because of a tear in my right outside quad. Not sure how I managed to do this but I know it hurts like hell. I felt a little pain around my knee on Sunday and a little more pain on Monday. Monday night I iced down my knee and thought I would feel better in the morning but no go, by Tuesday I thought I was going to die. My knee and quads had swollen to twice the size of my left leg and the pain was almost unbearable. I iced down the leg again on Tuesday night and took some aspirin and aleve to help with the pain. Wednesday I saw a doc and he told me that it appears to be a slight tear. Now that the swelling and pain has gone down considerably it appears he is right, there is a slight bulge near the top of my knee and the doc seems to think that the bulge is the muscle fibers that tore from my leg. He says the fibers should disassociate from the muscle itself and eventually be cleaned out by the body but to just drink planty of fluid and to keep the area iced. Hopefully I will be back in the gym on Monday but I will play it by ear.
Because of the lack of activity I have decided to drop my calories down to about 3750 per day to keep down on fat gain. I will see you guys when I get back into the gym.

Feb 10, 2006

2006-02-10T10:22:00.000-08:00

Last night I did chest and tris, because I didn't have a spotter I modified my workout by using slightly lower weights and higher reps with little rest between sets.

Flat bench
Set 1 185lbs 8 reps
Set 2 195 lbs 8 reps
Set 3 195lbs 8 reps

Decline Bench
3 sets 185lbs 8 reps each set

Close grip Press
3 sets 105lbs 12 reps each set

Tricep Extensions
2 sets 20lbs 15 reps each set

Now this is a modified workout and I know the weights don't look like much and they aren't but this workout took me just over 30 minutes to complete and my shoulders were so pumped that I thought they were going to explode. I'm serious I thought the skin was ripping from around my delts, it was amazing.

Feb 08, 2006

2006-02-08T14:18:00.000-08:00

Sorry for the delay in posting my leg workout. My leg workout took place on Saturday Feb 04, 2006.

Squats
Set 1 185lbs 10 reps
Set 2 225 lbs 10 reps
Set 3 275lbs 10 reps

Straight Leg Deads
Set 1 185lbs 10 reps
Set 2 225lbs 10 reps

Donkey Calf Raises
Set 1 460lbs 15 reps
Set 2 510lbs 7 reps

Tuesday Feb. 07, 2006 Back and Bi's

3 Sets Pullups each set to failure

2 sets seated rows 140lbs each set 10 reps

T-Bar Rows
Set 1 160lbs 12 reps
Set 2 190lbs 3 reps

Dumbbell Curls
Set 1 35lbs 12 reps
Set 2 40lbs 8 reps

Barbell Curls
Set 1 60lbs 12 reps
Set 2 65lbs 8 reps

Decline situps with 25lb plate
Set 1 20 reps
Set 2 15 reps

I recently bought some protein bars to help me fuel my body during hectic days at work, I decided to try Met-Rx Big100 Chocolate Cookie Dough bars. They have 27 grams of protein per serving and 360 calories per serving. Not bad tasting!!! I plan on buying two other brands of bars to try them out as well. I went with this brand because at the time I didn't have time to wait for the other bars to be delivered so I went to a GNC (worst place to buy any health product) and bought the only bar they had that did not have any soy protein in it. I know everyone thinks soy is the best protein in the world and it may be, I don't like it and I don't like the phytoestrogens that come along with them, I will stick to good 'ol proven whey proteins.

Also my three to four snacks I eat a day almost always consists of a whey protein shake in skim milk and two cups of yogurt, well I usually eat the yoplait fruit yogurt and I love it but I recently bought yoplait's "yocrunch" that has either granola or some type of candy to mix in, not a huge fan of the carbs but I do like the extra calories and the candy treat :) The yogurt is nowhere near the quality of their fruit yogurt but I guess the candy is suppose to make up for that. Anyway, just thought I would drop that out there for you.

Tonight I will be training chest and tris and will post the results of that workout soon.

Feb 03, 2006 Workout

2006-02-04T06:56:00.000-08:00

Last night was Back, Bi, and Traps.

3 sets of pullups (each set to failure)

Seated Rows 3 sets 8-10 reps each 140lbs (I am guessing each plate is 10lbs, either way it's 14 plates)

T-Bar Rows 2 sets 8 reps each 135lbs

Dumbbell Curls 3 sets 8 reps each 35lbs

Barbell Curl 3 sets 12 reps each 50lbs

Dumbbell Shrugs 3 sets 12 reps each 70lbs

3 sets of decline situps with 25lb weight on chest, each set to failure.

As far as my diet, I am not going to post everything I eat because that's a lot of food to type out :) So just know that the 4500-5500 calories a day is a guarantee.

I'm Back

2006-02-03T09:35:00.000-08:00

I pretty much stopped blogging on here for an extremely long time because I didn't think anyone was looking and I didn't think anyone really cared. Since my last blog there has been quite a few things that have changed with my diet, exercise routine, weight, etc.

One of the most recent changes was my drop in weight, For the entire year of 2005 I worked hard to go from 133lbs to 190lbs and to maintain that weight level, well life has it's ways of throwing you curve balls and everything fell off. After two months of not working out, eating, etc. my weight dropped to 170lbs and it sucked. Well, a few weeks ago I put my diet back in order and put my exercise routine back in order and I am up to about 182lbs.

There are a few things I need to say about the recent attention I have been getting from various newspapers that can help explain the changes I have made in my diet and my training. In the article by the NY Times it was written that from reading other blogs and support groups that I learned to gain weight, not entirely true. Also, it was written that I am an "internet bodybuilding guru" also not true (But it does make me laugh everytime I think about that). I used alot of books, online resources, etc. to learn the ins-and-outs of bodybuilding, but that stuff does not work for everyone. Everything I have accomplished for myself is through trial and error. I try stuff out for a few months, look at the results and decide if I liked the results, if I did or didn't I had everything logged in a notebook for future reference to show me what worked. So I guess in short, if you have come here for the answers, I don't have them and I am not a huge source of knowledge, all I can offer anyone is the knowledge of my experiences and it is up to you to decide if it will work for you.

Now to the changes. I have been trying to bulk for the past year and as mentioned before I lost 20lbs of the weight I had put on. Now that I have started back I had a different angle to approaching my weight gain. I kept a significant portion of my weight but I had dropped some muscle and a good amount of fat (fat gain is inevitable during bulking phases no matter how much you exercise, just comes with the territory). So I am starting out with a lower body fat percentage than I had 4 months ago, this gives me the opportunity to try out a new diet and a new workout routine. As of right now my diet consists of about 15% fats, 40% protein, 45% carbs with around a total caloric intake of between 4500 to 5500 calories. I wanted to see if I can build muscle and burn fat at the same time. Now everywhere you go you will hear that you can't do both, and for the most part I agree. I understand that my weight gains are not going to be as dramatic as they once were, but I figure I have never tried this before so why not give it a shot and see what happens.

My training has changed up a bit also, I am not sure what my routine was like during my last post, it was either me lifting 6 days a week or 4 days, not sure, with no cardio. Well, now I am doing 4 days a week with the following split:
Monday: Back, Bis
Tuesday: Chest, Tris
Wednesday: Cardio
Thursday: Legs, heavy abs
Friday: Light shoulders, heavy traps
I have a few friends that hate the idea of this split because shoulders should be done on chest and tri day and traps should be done on back and bi days, well I just feel like I get more from my split then the one my friends and others recommend.
One thing to note, I am not training for strength, I am training for size and symmetry, so anyone reading this must understand that I don't care if I can lift a car as long as it looks like I can :)

Well since I have started this new diet and routine, I have gained 10lbs and the fat has started to melt off of me. The abs are looking shredded, the veins are sticking out everywhere and the striations in my shoulder, pecs, and everywhere else are starting to show.

I hope everyone enjoys the future posts, I should be back on tonight, I had a somewhat strange week so my workout split is a little off and tonight I will be doing back, bis, traps and legs tomorrow but I will try to post either tonight or tomorrow morning the exercises and weight used tonight. Have fun guys and remember to eat hard, sleep hard and train hard.

New routine

2005-05-18T12:27:00.000-07:00

Well I started a new routine this week that consists of the following.

Monday/Thursday

Wide Grip Lat pulldowns 3 sets
Narrow grip lat pulldowns 3 sets
Narrow grip seated rows 3 sets
Wide grip seated rows 3 sets

Incline Dumbbell curls 3 sets
Hammer curls 3 sets
Barbell Curls 3 sets

Cable Pushdowns 3 sets
One arm reverse curls 3 sets
Skull Crushers 3 sets

Tuesday/Friday

Bench Press 3 sets
Incline Bench 3 sets
Cable Crossovers 3 sets

Dumbbell Military Press 3 sets
Upward Rows 3 sets
Reverse Cable Crossover 3 sets

Barbell Shoulder Shrugs 3 sets

Wednesday

Set 1
20 reps squats
4-6 reps of leg extensions
20 reps of squats

Set 2
20 reps of squats
4-6 reps of leg curls
20 reps of squats

Set 3
20 reps of squats
6-10 reps of leg press
20 reps of squats

Seated calf raises 1 set of 75 - 100 reps as quickly as possible

My diet consists of 50%carbs 35% Protein 15% Fat
at about 4000 to 6000 calories per day.

Been A Long Time

2005-05-15T13:47:00.000-07:00

It has been a long time since I have written on here and I just wanted to let everyone know that I am back. For the past month I have become extremely lazy and have stopped working out, eating right, an sleeping right. I am tired of being lazy and tomorrow is the day that I get back up and get back into shape. Current stats for right now is 5'10" 170lbs. And hopefully by the end of next week I will be back up to 175lbs and then back on track to reaching my goal of 225lbs.
Anyway, just wanted to let everyone know the status of what was going on and tell everyone I AM BACK!!!

My Apologies

2005-02-11T07:03:00.000-08:00

Just want to let everyone know that I have been out of town for the past week. It was Mardi Gras and I go every year and so you know I didn't eat or workout like I was suppose to. My basic diet was a shit load of fried fish, shrimp etc., a ton of boiled crawfish, and gallons of beer. Training starts back on Monday. Have a great weekend and I will see you guys Monday evening.

Tuesday -- February 01, 2005

2005-02-01T19:03:00.000-08:00

Shoulders:

Military Press:
-- 85lbs 12 reps
-- 95lbs 12 reps
-- 115lbs 12 reps
Dumbbell Lateral Rows
-- 20lbs 12 reps
-- 25lbs 12 reps
-- 30lbs 12 reps

Biceps:

Preacher Curls
-- 45lbs 12 reps
-- 75lbs 12 reps
-- 95lbs 4 reps Stripped down to 75lbs for 4 more reps
Seated Dumbbell Curls
-- 20lbs 12 reps
-- 25lbs 12 reps
-- 30lbs 6 reps, Stripped to 25lbs 4 reps, stripped to 20lbs 6 reps

Triceps:

Close Grip Press
-- 95lbs 12 reps
-- 105lbs 12 reps
-- 115lbs 12 reps
Overhead Tricep Extensions
-- 50lbs 12 reps
-- 60lbs 12 reps
-- 65lbs 8 reps

Abs:

Reverse Crunches 3 sets of 25 reps

My weight at 6:00am before workout was 163.2lbs (dropped almost 2 lbs because of crappy eating throughout the day and I didn't eat my dairy snack before bed. Eating a couple of cups of yogurt and a couple of cups of milk can dramatically delay the body going catabolic during sleep.)

Breakfast:
Shake

2 cups whole milk
2 tbsp honey
1 scoop whey protein
1 soft aotmeal raisin granola bar

6 pieces turkey bacon
4 whole eggs scrambled
1 bagel with cream cheese

KCalories: 1661
Protein: 83 g
Carbohydrates: 133 g
Fats: 88 g

Lunch:

4 spicy tuna roll
4 california roll
1 philly cheese steak hot pocket
1 yoplait strawberry banana yogurt

KCalories: 902
Protein: 33 g
Carbohydrates: 122.1 g
Fats: 31 g

Dinner:

Shake

2 cups whole milk
2 tbsp honey
1 scoop whey protein

2 Pork Chops -- 3/4lb meat
3 cups long grain white rice
.25 cups red bell pepper
.25 cup green bell pepper
.25 cup yellow bell pepper
.25 cup sweet onion
1 dinner roll

K Calories: 1552
Protein: 83 g
Carbohydrates: 201 g
Fats: 45 g

Snack:

2 yoplait yogurt
2 cups whole milk

KCalories: 878
Protein: 33 g
Carbohydrates: 135 g
Fat: 21 g

Total:
KCalories: 4993
Protein: 232 g
Carbohydrates: 591 g
Fats: 185 g

Monday -- January 31, 2005

2005-02-01T18:38:00.000-08:00

Sorry about Monday guys, I was so tired after I got home that I ate then went straight to bed. Anyway, here is my Monday.

Monday Workout:

Chest:
Bench Press
-- 135lbs 12 reps
-- 155lbs 12 reps
-- 175lbs 12 reps
Incline Dumbbell Press
-- 45lbs 12 reps
-- 50lbs 12 reps
-- 60lbs 10 reps

Back:
Bent-Over Dumbbell Rows
-- 35lbs 12 reps
-- 40lbs 12 reps
-- 45lbs 12 reps
Seated Rows
-- 70lbs 12 reps
-- 85lbs 10 reps
-- 90lbs 10 reps
Lat Pulldown
-- 70lbs 12 reps
-- 80lbs 12 reps
-- 90lbs 8 reps

Traps:
Barbell Shrugs:
-- 155lbs 12 reps
-- 245lbs 12 reps
-- 335lbs 6 reps
Dumbbell Shrugs
-- 45lbs 12 reps
-- 50lbs 12 reps
-- 55lbs 12 reps

Abs:

Crunches 3 sets 25 reps

My weight at 6:00am before workout was 165lbs

Diet:

Breakfast:
Shake:

2 cups whole milk
1 scoop of whey protein
2 tbsp honey
1 large banana

5 whole eggs scrambled
6 pieces of turkey bacon
2 pieces of whole wheat toaste

KCalories: 1034
Protein: 61 g
Carbohydrate: 69 g
Fat: 58 g

Lunch:
I had a small lunch due to work. This is no way to grow.
2 pieces of whole wheat bread.
1 Pouch of Tuna

KCalories: 457
Protein: 33 g
Carbohydrate: 42 g
Fats: 18 g

Dinner:
Shake

2 cups of whole milk
1 scoop of whey protein
1 large banana
1 granola Bar (soft oatmeal raisin)
2 tbsp honey

1 beef and cheese hot pocket
1 philly cheese steak hot pocket

Total for the day
KCalories: 3116
Protein: 147.1 g
Carbohydrates: 312 g
Fats: 148 g

January 30, 2005

2005-01-30T16:32:00.000-08:00

Today was my rest day and that is exactly what I did. I literally ate and slept all day. So since Sundays are my rest day I have no need to put down my exercise program for the day, so without further ado here is my diet.
I went to bed at 12:00am and woke up at 10:00am, so I had my 8 hours of sleep plus some. For breakfast I ate the following:

Shake

2 cups of whole milk
1 large banana
1.5 tbsp of honey
1 scoop of whey protein

Turkey Bacon

8 pieces of microwave cooked turkey bacon (FYI -- Turkey bacon tastes like shit, cooks like shit and is not that much healthier for you. Don't waste your money on something that is the same as bacon, health wise, and tastes like shit. Just buy the real thing)

Whole Eggs

4 whole eggs, scrambled

Bagel

Whole large bagel, toasted with butter and cream cheese

The nutritional breakdown for breakfast is:
KCalories: 1557
Protein: 79g
Carbohydrates: 138g
Fat: 78g

Then I sat on my ass watched TV and then decided it was time for lunch at about 1:00pm
for lunch I had:

Hot Pocket

Two Croissant Ham and Cheese Hot Pockets

Shake

2 Cups of whole milk
1 scoop of whey protein
2 tbsp honey
1 lg banana

The nutritional breakdown for lunch is:
KCalories: 1463
Protein: 54.5g
Carbohydrates: 182.9g
Fat: 58.7g

Then I slept from 2:00pm to 7:00pm. I woke up watched some TV and cooked dinner. Dinner is a little difficult to explain because it is an Indian dish so I will break it down into it's components.
Dinner is as follows:

Rice

2 cups of white long grain rice

Lamb

9oz of cubed lamb

Potato

1.5 whole potato

Onion

1 cup of chopped onion

Chicken Broth

1 cup of chicken broth

Whole Milk

2 cups of whole milk

The nutritional breakdown for dinner is:
KCalories: 1615
Protein: 110g
Carbohydrates: 203g
Fat: 38g

Before I go to bed at about 10:00pm I will eat a small snack that includes:

Yogurt

2 cups of Yoplait original fruit yogurt

Whole Milk

2 cups of whole milk

The nutritional breakdown is:
KCalories: 878
Protein: 33g
Carbohydrates: 135g
Fat: 21g

The Nutritional Breakdown for the day is:
KCalories: 5514g
Protein: 277g
Carbohydrates: 659g
Fats: 196g

Until tomorrow, Later.

Wes

Leading up to now

2005-01-29T10:22:00.000-08:00

I started working out on Jan 12, 2005. I am 5'10" and weighed 150lbs when I began. I started a four day a week exercise program. The program consisted of:
Monday/Thursday
Bench Press, 3 sets 6-12 reps
Incline Dumbbell Press, 3 sets 6-12 reps
Preacher Curls, 3 sets 6-12 reps
Seated Dumbbell Curls, 3 sets 6-12 reps
Reverse Curls, 3 sets 6-12 reps
Tricep Extensions, 3 sets 6-12 reps
Seated Calf Raises, 3 sets 6-12 reps
Decline Cruches, 3 sets 6-12 reps

Tuesday/Friday
Leg Extensions, 3 sets 6-12 reps
Squats, 3 sets 6-12 reps
Leg Curls, 3 sets 6-12 reps
Seated Rows, 3 sets 6-12 reps
Lat Pulldowns, 3 sets 6-12 reps
Military Press, 3 sets 6-12 reps
Barbell Shrugs, 3 sets 6-12 reps
Crunches, 3 sets 6-12 reps

My diet consisted 3 meals a day consisting of at least 50 grams of protein 75 to 100 grams of carbs. 2 snacks during the day that consisted of 25 to 40 grams of protein and 50 to 65 grams of carbs.
I slept a minimum of 8 hours per day and worked out in the morning at 6:00 a.m.

I kept this routine until January 27, 2005. I didn't feel with the exercise routine I was doing I was getting the maximum benefit so I changed my exercise program as follows.

Monday/Thursday

Chest

Bench Press, 3 sets of 8–12 reps

Incline Press, 3 sets of 8–12 reps

Pullovers, 3 sets of 8–12 reps

Back

Bent-Over Rows, 3 sets of 8–12 reps

Lat Pull Downs, 3 sets of 8–12 reps

Seated Rows, 3 sets of 8–12 reps

Abdominals

Crunches, 3 sets of 25 reps

Tuesday/Friday

Shoulders

Military Press, 3 sets of 8–12 reps

Dumbbell Lateral Rows, 3 sets of 8–12 reps

Upper Arms

Standing Barbell Curls, 3 sets of 8–12 reps

Seated Dumbbell Curls, 3 sets of 8–12 reps

Close Grip Press, 3 sets of 8–12 reps

Tricep Extensions, 3 sets of 8–12 reps

Forearms

Wrist Curls, 3 sets of 8–12 reps

Reverse Wrist Curls, 3 sets of 8–12 reps

Abdominals

Reverse Crunches, 3 sets of 25 reps

Wednesday/Saturday

Thighs

Squats, 3 sets of 12-16 reps

Leg Extensions, 3 sets of 12-16 reps

Leg Curls, 3 sets of 12-16 reps

Calves

Sitting Calf Raises, 5 sets of 15 reps

Abdominals

Crunches, 5 sets of 25 reps

I have done this program for three days now and I can feel the pump during the workout, I feel tight when I get home and I can feel my muscles growing. Definitely enjoying the new program. Even though I am at the gym 6 days a week, it is definitely worth it.
In the two weeks I have been working out I have gained 10lbs so I know the diet is doing well. At this point I am just trying to bulk up and I am not too concerned about fat content, but once I get to around 190 I am going to clean up my diet and try to drop a lot of the fat and cholesterol from my diet. Starting on January 30, 2005 I will begin to put exactly what I eat on here so you guys can see what my diet consists of and maybe it will help someone out or maybe someone can help me out.
Anyway, this has brought everyone up to speed and I will be back tomorrow to talk about my diet.

Later