Starting up a training Log. To keep myself on track; figured I might as well put it up for others to criticize.
Anyway Im starting Westside for skinny bastards tommorow, and since I am a skinny bastard (6’2" 145lbs, 17 years old) I figured it would suit me! Lol. Anyway over the next year or so I want to gain a lot of weight; However I don’t want a bunch of fluff muscle or muscle thats all show no go… seeing as I’m into martial arts, and want to eventually go into the military or LE I’m going to need some functional muscle… WS4SB seemed to fit the bill.
Thanks man. Alright This is also going to be a half-ass nutrition log as well… mostly just how many calories I ate (roughly) and how much protein, water, and sleep I got.
I normally have a very non-linear pattern concering all of the above ( not intentionally ) and I think this may help in fixing that problem.
I’m following massive eating by John Berardi, and today I ate 3600 calories ( maybe a bit more ). Drank about 2L’s of water as well. Had around 160 grams of Protein…
quick question… Is protein from oatmeal, beans, that kind of stuff what people normally count or do you mostly just include protein from Whey, Milk, eggs, and meat? ( obviously you eat the other protein: I just mean do you bother counting it as useful?)
Today was more of a “find what weights Im going to use” day…
ME upper Body:
Weighted dips: bwx3, +5x3, +10x3, +15x3, +20x3, 25x3, +30x3
Corner Barbell Press ( one arm ): 40x8,40x8, 40x8
1-arm dumbbell row: 70x10,70x8
Seated dumbbell Power Clean: 40lbsx10, 40Lbsx 10 (definatley use more next time… try going up 10 going to 15 reps and doing 3 sets.)
Going to also do Full contact twists. Not sure how much weight I will use.
I ate around 2700 calories, drank about 1.5L of water, and had around 120 grams of protein. Today wasn’t very good nutrition wise… I missed breakfast ( and my bus lol ) and didn’t have lunch either.
Even at 145 pounds, you need to take more calories in. Start slowly upping it. I would recommend at least 3500. This will make your protein go up, but I would try to get at lesat 250 gram/day in. Good luck and lift hard.
Lumberjack Squat( not sure how to do the weight in this as the bar is angled… ah well ):
115x8
115x8
115x8
Stiff-legged Deadlift:
185x8
185x8
185x8
1-arm hangs:
Right-30s
left-27s
Didn’t time my other 2 sets on hangs.
Think I could probably add more weight to the lumberjacks.
Definatley can add more weight to the Stiff legged deads. Dunno why, but I always feel that the weight is light when doing SLD’s… also find I feel a lot faster and like my Vertical would be better right after I finish them.
[quote]golferguy12 wrote:
Even at 145 pounds, you need to take more calories in. Start slowly upping it. I would recommend at least 3500. This will make your protein go up, but I would try to get at lesat 250 gram/day in. Good luck and lift hard.[/quote]
Yea 3600 is what I came out with using John Berardi’s article on Massive Eating.
whoo 250 grams/day? well I definatley need to pick up some protein power or a weight Gainer anyway as I’m normally short on time.
Lumberjack Squats:
115x8
115x8
115x8
add 5lbs next time
Stiff-legged Deadlifts:
190x8
190x8
190x8
Legs, and back are fine during SLD’s… Seems my grip gives out. I went to do 1-arm hangs after this and fell off after 5 seconds or so cause my arms forearms were Dead.
Just out of curiosity… and I’ll probably get laughed at for this but ah well… In the program it normally calls for an elbow flexion exercise on the upper body repitition day. Does anyone think it would make my arms grow more If I just threw in some curls at the end of another day…
That way I get two days instead of just one? I know I probably sounded like a newb their, but I only have like a 10 inch arm so lol… Obviously I know that I need to eat a lot and put a lot of weight on the scale to see improvement there. What I’m wondering is would the extra sets thrown in help quicken it up any?
Can definatley add more weight to the shrugs, but I’m thinking before to long I will be shrugging more then I can deadlift. I’ll try going for 4 sets of 15 with that same weight next time, and see how I feel.
ME Upper Body:
Floor Press:
45x3
95x3
115x3
125x3
130x3
C&P:
70x8 brachoalis hurt… sharp pain…
70x8
70x8
Dumbbell Rows:
60x15
60x10
60x6
Seated DB Powerclean:
50x12
50x12
50x12
Did some Ab stuff at the end.
Never realized how much ROM could actually get on a floor press. It seemed like I was only an inch or so off of my chest.
Clean and Presses were really easy I’m sure I could add 10Lbs and do it easy, but no sense in Jumping the gun. Ill add 5 and see how it goes. After the first set of them it felt like my Brachialas’ were being ripped out of my arms. Might have been my hands were placed really close together. Didn’t happen the second or third set though.
Was kind of Dissapointed with the rows. Figured I’d hit 15 reps on all 3 sets… Nope. I’ll work up to 3 sets of 15 I guess then increase.
My form was messed up on the first set of DB power cleans so I just stayed with 12 reps. The first set was more of a power curl… Need to use my back and traps more.
ME Lower Body:
145x3
175x3
195x3
215x3
235x3
255x3
265x3
Lumberjack Squats:
120x8
120x8
120x8
Stiff-Legged Deadlifts:
190x8
190x8
190x8
Think I’m going to switch up the Lumberjack Squats. They seemed like a good Idea in the begginning, but it seems my upper body is doing most of the effort trying to hold onto the bar in that position and because of that my legs don’t feel that well worked during them.
Going to switch up the ME exercise as well, not sure what to yet as I don’t have a power rack I don’t see how I’m going to get a Barbell on to my back for Good morning, Squats, or even front squats.
Going to add 10 Lbs or so to the Stiff-legged Deads as well. My grip is whats been giving out, but it should be fresh now seeing as I won’t be DL at the start.
Hey man…keep up the good work. Definitely on the right track with the lifting. Keep eating as well. I was looking at your rough outline of your daily food intake and I would try and throw some eggs in during breakfast. Get protein every meal and you won’t have to eat so much in that 6 hour period at night. Also, eat a lot at lunch, theres no other way around it.
Seeing as I’m on my christmas break, and had nothing better to do. I built a squat rack out of 2x6’s… I put 300lbs on it, and it held fine. So that solves my Lumberjack squat Problem; Next leg day I’ll probably work up to near a 3 rep max on front squats (I don’t have a spotting mechanism, and would rather not be stuck in the whole with weight bearing down on me).
I’ll most likely switch the Lumberjack squats with good mornings/hack squats (behind the back deadlifts).
[quote]golferguy12 wrote:
Hey man…keep up the good work. Definitely on the right track with the lifting. Keep eating as well. I was looking at your rough outline of your daily food intake and I would try and throw some eggs in during breakfast. Get protein every meal and you won’t have to eat so much in that 6 hour period at night. Also, eat a lot at lunch, theres no other way around it.[/quote]
Yea I’ve started eating a couple of eggs with breakfast. I also picked up some protein powder which when thrown in with some milk helps to up the calories throughout the day, and lessen the amount I have to eat during those 6 hours.