Age: 23 yo
Weight: 172 lbs
Height: 6’1
BF% ???
Occupation: biochem grad student
I want to start a life of training right and eating right.
Goals
Wt: 190 lbs via steady wt gain
Eating healthy
Learning how to train
Strenth; specifically squat 225 x 5 (with good form)
9/24/09
Hour before workout: 2 hardboiled eggs, a bowl of red seedless grapes.
All weights are in pounds, reps are executed with a controlled eccentric part and a max acceleration concentric part.
Back Squat (slightly wider than shoulder width stance)
95x1
115x1
135x3
155x3
160x3
165x3
170x3
175x3 (last rep was really slow, decided to stop there)
DB Flat Bench
30x1
40x1
45x1
50x3
55x3
60x3
65x3
70x3
75x3
The last three sets were awesome. Lots of power, I felt extremely focused, something I haven’t experienced in the gym for quite a while.
Bent-Over BB Rows (tight core, lower back straight and back at an angle a little higher than parallel)
135x1
155x1
160x3
165x3
170x3
175x3
180x3
185x3
190x3
PWO: 2 scoops whey, 12 oz apple juice.
1 hr later or so: 1 lb oven-baked shrimp, 2 tbsp olive oil, 1 cup spinach, 1 tomato, 1 sweet potato, 1 banana
An hour before bed time or so: a handful of nuts, 1 baked zucchini, 2 tbsp flaxmeal, 1 peach.
Where do I get my food: meat, nuts, oils - Harris Teeter, calf liver and other organ meat (grass-fed only) - Farmer’s market, veggies and fruit - Farmer’s market.
09/25/09
Meal 1 and 2: mix 1 cucumber, 2 red tomatoes, 2 cups spinach, 2 broiled chicken breasts, 3 tbsps olive oil, 2 hardboiled eggs, 1 apple, finely chopped fresh basil, freshly ground black pepper, a little lemon juice.
With meal 1: 3 caps omega-3 fish oil, 1 peach.
With meal 2: 1 apple.
Snack: nuts, 1 box of raisins (had a very strong sugar craving, raisins took care of that)
Meal 3, 4, 5…
Won’t be posting much on weekends.
8/27/09
Good Mornings (sets of 3)
115, 125, 135, 140, 145, 150, 155, 160, 165
Muscle Clean and Press ((again 3’s)
65x1, 85, 90, 95, 100, 105, 110, 115, 120
V-bar Pullups (sets of 2)
BW, BW+5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55 (last set was solid!)
BB Calf Raises Standing x 225 x 5,5,5; 185 x 7, 5, 3
Abs circuit
Food:
45 min before workout: 1 chicken breast, 1 bowl of cantaloupe
PWO: 12 ox apple juice, 2 scoops whey, pinch of salt, little later 1 peach
Meal 3 (this was 3rd complete meal of the day): 8 oz broiled beef heart, 1 sweet potato, 1 tomato, 1 cup spinach, 1/4 red onion, 1 box of raisins, 2 tbsp olive oil
Meal 4: 1 can salmon, 1 baked zucchini, 2 apples (baked with a little honey and cinnamon on top)
Meal 5: handful of mixed nuts (no peanuts), 3 caps fish oil
8/28/09
Meal 1: 1 broiled chicken breast, 1 tbsp olive oil, 1 cup greens, 1 tomato, 1 peach
Meal 2: 8 oz calf liver, 1 tomato, 1 cup spinach, 1 tbsp olive oil, 1 apple
Snack: handful walnuts, handful raisins (yes, raisins are a little high on GL scale, but their alkalinity tops that)
Sugar and carb cravings are crazy today. Just read a paper about insulin resistance disrupting dopamine signaling in human brain, especially its “reward” pathways. In 2007, insulin was shown to regulate dopamine signaling. In this paper, basically, the more impaired your insulin signaling is, the more fatty and sugary food you have to eat to give you the same amount of reward you used to get. Hence, food addiction. Not surprised at all.
Meal 3: 8 oz calf liver, carrots, 1 orange, 3 caps fish oil
Meal 4: 1 chicken breast, 2 cups cantaloupe, 1 tomato, 1/4 onion, 2 tbsp olive oil, 1 broccoli head
Meal 5: 1 oz Mixed nuts, 1 egg, 1 zucchini, 2 tbsp flaxmeal
Didn’t feel so good today, throat a little sore, a little congested. F***
Flu and resp. diseases are raging in our department. Everyone I talked to today were either coughing or sneezing.
09/29/09
Feeling so much better this morning! I thought I was gonna feel like crap in the morning because that’s what usually happens. Nope, not today!
Meal 1: 1 peach, 1 egg, 8 oz london broil, 1 tomato, 1 cucumber, 2 tbsp olive oil
Meal 2: 8 oz grass-fed ground beef, a bunch of carrots, 1 orange
Snack: handful walnuts, handful raisins
Meal 3: 8 oz grass-fed ground beef, 1 yellow tomato, 1 apple, 2 cups greens
15 min before workout: 2 handfuls of raisins
Feeling 90% before the workout:
Dips BW+10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60 (that’s gotta be PR!)
By the end of dips I was feeling great and in the zone.
T-bar Row 115+bar, 120, 125, 130, 135 x 3
Back Squats 12, 145, 150, 155, 160, 165, 170, 175 x 3 (decided to stop there, 175 today felt a lot better than 175 last time)
PWO: 12 oz fruit juice + 2 scoops whey, 1 peach, pinch of sea salt
Meal 4: 8 oz london broil, 1 cup spinach, 1/4 onion, 1 tomato, 2 tbsp flaxmeal, 1/2 lemon juice, 1 broccoli, 1 sweet potato, 2 tbsp olive oil, 3 caps omega-3 FAs.
Throughout the day I use a lot spices: cumin, curry, red pepper, freshly ground black pepper, basil, oregano, lemon juice instead of salt.
09/30/09
No soreness in the morning, feeling pretty good. Stepped on a scale, 170 lbs. Definitely lost an inch or so from the waist (in these past two weeks). Mostly water weight, I guess. In the mirror, I look the leanest I’ve ever been. Not as smooth and puffy, definitely starting to see abs, veins in the side abs, quads and hamstrings are starting to show up more. 170 lbs is a little on the light side for my height, 6’1".
I’d definitely like to gain some weight, but right now I guess I’m just gonna be patient and let my body adjust to a different dietary influx. The good thing I’m not losing strength in the gym and energy is through the roof.
Meal 1: 1 chicken breast, 2 tbsp olive oil, 1 peach, 1 cup spinach, 1 tomato, 3 caps omega-3 FAs
Snack: handful raisins, handful walnuts
Meal 2: 1/3 beef heart, 1 tomato, 1 apple, 2 sweet potatoes
Meal 3: 1/3 beef heart, 1 cup spinach, 1 orange, 2 sweet potatoes
Meal 4: 16 oz whitefish, 1 broccoli, 1 zucchini, 1 tbsp flaxseed oil
Meal 5: some raisins and two sweet potatoes
Played soccer, upped starches
[quote]okovtun wrote:
09/30/09
I would definitely like to gain some weight, but right now I guess I am just going to be patient and let my body adjust to a different dietary influx.
[/quote]
10/1/09
Woke up with muscles feeling really full - gotta love these high starch days. Back, quads, and chest are a little sore today, good.
Meal 1: 1/2 broccoli crown, 1 peach, 1 tomato, 1 cucumber 1 tbsp flaxseed oil, 8 oz beef heart, 1 cup greens
Meal 2: 1/2 broccoli crown, 1 tomato, 8 oz ground beef, 1 apple
Snack: handful raisins, handful walnuts
Meal 3: 8 oz ground beef, 1 cup spinach, 1 orange, baby carrots
Meal 4: 8 oz fish, 1 zucchini, grapes, 1 tbsp olive oil
Meal 5: 1 chicken breast, 1 tbsp flaxseed oil, greens
10/2/09
Workout day. Can’t wait. Will upload some pics a little later.
Meal 1: 1/2 chicken breast, 1/4 lb cod, 1 tbsp flaxseed oil, 1/2 broccoli crown, 1 tomato, 1 cucumber, 1 peach
Snack: handful raisins, handful walnuts, 1 small apple
Meal 2: 3/4 lb cod, carrots, 1 tomato, 1/2 broccoli crown, 1 orange
Pre: 2 eggs, banana, some raisins
POST: 2 scoops whey, cinnamon, a little honey; a little later 2 bananas
Meal 3: 1/2 lb shrimp, 1 sweet potato, 1 zucchini, spinach
Meal 4: 1 tbsp flaxseed oil, something else (dont remember)
Workout:
Pullups - BW+10, +15, 20, 25, 30, 35, 40, 45 x 3
Standing DB Shoulder Press 40x3, 45x3, 50x3, 50x3, 50x3, 50x3
Romanian Deadlift - 245x3, 255x3, 265x3, 275x3, 275x3 (form check), 280x3, 285x3
Seated Calf Raises - 105, 110, 115, 120, 125, 130, 125, 120, 115, 110, 105 x3
Abs circuit
Stretching
Switched mixed grip to double overhand grip on DLs, good form this time, lifting off the floor.
Solid workout.
Pics are here as promised. Please, comment and offer your suggestions concerning anything and everything.
10/4/09
1 hr racquetball in the am.
Workout:
DB Bench
55x3
60x3
65x3
70x3
75x3
80x3
Back Squat
Moved hands in closer, huge difference, was able to stay a lot tighter through the entire ROM
155x3
160x3
165x3
170x3
175x3
180x3
Bent-over Row
165x3
170x3
175x3
180x3
185x3
190x3
195x3
200x3
It’s pathetic that my row is bigger than squat.
Dec Situps with 25 lbs behind the head x 8, 5, 4, 4, 4
10/5/09
Woke up feeling great.
Meal 1: 1 tbsp flaxseed oil, 1 tomato, 1 peach, 1 apple, 1 pc of salmon
Meal 2: 1 sweet potato, 1/2 beef tongue, greens
Snack: handful walnuts, apple
Meal 3: 1 tomato, 1 orange, 1/2 beef tongue
before soccer: 2 tbsp honey
soccer, 90 min, 5v5. Energy through the roof!!! Haven’t felt that great in a while on a soccer field.
PWO: 2 scoops whey, honey, 1 tbsp cinnamon, a little sea salt
Meal 4: 1 banana, 1 sweet potato, 1 cod fillet, 1 broccoli, grapes
10/6/09
Meal 1: 1 tbsp flaxseed oil, 1 peach, 1 tomato, spinach, 1 cod fillet, 3 fish oil caps
Meal 2: 2 slices calf liver, spinach, 1 tomato, carrots
Snack: handful walnuts, apple
Meal 3: 2 slices calf liver, spinach, carrots, 1 orange
PreWO: 1 egg, 1 egg white bowl of grapes
PostWO: 2 scoops whey, honey, cinnamon, sea salt
Meal 4: 1 chicken breast, 1 broccoli crown, 1 zucchini, 1 sweet potato
Meal 5: 1 tbsp flaxseed oil, 3 caps fish oil, more chicken, some more grapes
Good Mornings 135 x 25 total reps
Pullups BW+10 x 25 total reps
Muscle Clean & Press 95 x 25 total reps
Standing Calf Raises 235 x 25 total reps
Leg Raises -ss- Windshield Vipers
Workout focused on acceleration of each movement.
10/7/09
Meal 1: london broil + chicken, 1 tbsp flax oil, spinach, 1 tomato, 1 peach
Meal 2: chicken, tomato, apple
Meal 3: beef, orange, carrots
Snack: walnuts+almonds (75 min before wo)
preWO (45 min): 1 egg, 1 egg white, bowl of grapes
Post WO (30 min): 2 scoops whey, cinnamon, 1 CarBoom gel (maltodextrin based)
Meal 4: salmon, sweet potato, broccoli, grapes, Omega 3’s
Workout:
Dips
BW x 1
BW+10 x 1
BW+20 x 1
BW+30 x 1
BW+35 x 1
BW+40 x 3
BW+45 x 3
BW+50 x 3
BW+55 x 3
BW+60 x 3
BW+65 x 3
T-bar Row
90+BB x 1
100+BB x 1
110+BB x 1
115+BB x 3
120+BB x 3
125+BB x 3
130+BB x 3
135+BB x 3
Squat
135 x 1
145 x 1
155 x 1
160 x 3
165 x 3
170 x 3
175 x 3
180 x 3
185 x 3
Felt great in the gym! Got in, did some jumping jacks, leg swings, hung on the pullup bar, did some explosive cleans (95 lbs). Squat is feeling so much better as I am relearning the form.
10/8/09
PreWO: CarBoom gel + scoop whey (6:30 am)
soccer (7-8 am)
PostWO: Gel + scoop of whey
Meal 1: cod, sweet potato, tomato, peach
Snack: almonds and walnuts
Meal 2: mmm Charley’s 1/2 lb cheeseburger (swiss) with a a shitload of lettuce and sliced tomatoes, tastes so damn good! A little later drank a lot of water with freshly squeezed lemon juice.
Meal 4: chicken + london broil, tomato, apple
Meal 5: chicken + london broil, carrots, orange, 1 tbsp olive oil
Snack: grapes + strawberries
Meal 6: cod, sweet potato, broccoli, 1 tbsp flax oil, 3 fish oil caps
I was 170 lbs this morning. I need to up my calories. I think I will add 2 tbsp olive oil and 2 sweet potatoes a day, either earlier in the day. That should amount to extra ~450 or so calories.
10/11/09
[b]9 am: dynamic warmup, 50, 60, 70, 80, 90, 100x2 sprints
stretching, cooldown
ME Lower body
Front Squat
105x3
115x3
120x3
125x3
130x3
135x3
140x3
145x3
150x3
GHR Raises (on a bench, feet under 315 lb barbell in a squat rack)
BW x 4, 4, 3, 3
These kicked my ass.
Single Leg Extensions (Explosive Singles, 5 sec pause in between)
4 sets x 60 x 7/7, 7/7, 6/6, 4/4
Abs circuit[/b]
[i]My nutrition around the workout:
-90 min: shake: 1 tbsp honey, 2 baked sweet potatoes, 8 oz milk, 1.5 scoops whey, 1/4 cup unsalted mixed nuts
-20 min (or sipped through workout): 2 scoops whey, 1 tbsp dextrose, 2 tbsp unsweetened cocoa, water, 1 banana)
+30 min: solid balanced meal: (2 large sweet potatoes, large bowl of fruit+veggie salad + flax + oil olive, 6-8 oz lean protein, water)[/i]
10/12/09
7 am: -20 min preworkout shake
Dynamic warm-ups (25 min)
50ydx10 sprints
Cooldown/stretching (15 min)
Shower
[i]8.30 am: postworkout shake: 2 scoops whey, 2 baked sweet potatoes, 1 tbsp dextrose, 2 tbsp unsweetened cocoa, 16 oz milk. That was quite tasty, a little on the thick side though. I digested this mofo in no time, hungry again 2 hours later.
10:30 am: handful almonds+walnuts, 2 oz raisins
12 pm and 3 pm: Large salad: (1 tomato, 1 squash, 1 apple, 20 baby carrots, romaine lettuce, 12 oz shrimp, 3 eggs, 1 tbsp olive oil, 2 tbsp flax oil, fresh lemon juice, 1/4 red onion)
drinking lots of water
6 pm: -90 min
7.10 pm: - 20 min[/i]
RE Upper
Bench Press 135 x 14, 12, 9
Pullups -ss- Seated DB Power Cleans x BW/20 x 12/10, 9/9, 9/8
Seated DB Shoulder Press x 40 x 9,8, 9, 7
DB shrugs -ss- 1-arm DB Curls x 65/25 x 10/10, 10/9, 10/7
Grip Training (Pinching plates, 3 timed sets)
9 pm: Postworkout solid meal
10/13/09
7 am: -20 min
20 min low intensity, steady-state cardio
[i]8:30 am: -90 min shake used as postworkout meal + 1 pear
10:30 am: 1 oz raisins, almonds, walnuts
12:30 pm & 4:00 pm: 1 chicken breast, 3 eggs, lettuce, apple, tomato, zucchini, onion, 2 tbsp olive oil, 2 tbsp flax oil, lemon juice
7:30 pm & 10:30 pm: strawberries, baked whole chicken, broccoli, zucchini, tomato
11 pm: asleep in under a minute i think [/i]
On a side note, if I reach 200 lbs at <10% bf by the end of 2010 I will get a T-Nation tribal tattoo on my left shoulder.
