On A Mission (OAM) Rippetoe Journal

[DedicatedOAM]

Ok, so i started this log on monday in the normal workout logs section, but since i am 18 i decided that i should post it in here as well, so the next post is extremely long b/c it is a combination of my diet and training posts since monday

[DedicatedOAM]

Hi everybody, i will be starting My Rippetoe workout either tomorrow or teusday,and decided to start a log to better track my progress and get helpif needed. Ok, so first a little background info: I am 18,i am not necessarily new to weight lifting but i have been approaching it all wrong. over the past year i went through a few phases, the first 6 months i did excessive cardio and working out while severally undereating and undernourishing. due to this i lost a bunch of weight and ended up at a nearly anorexic 126lbs, and for the next few months my training methods improved, but were still not write for a beginner, and my nutrition wasnt quite up to par, then i fixed my nutrition (clean and slight caloric excess) and training, but the past three months i couldnt go to the gym so i did p90x and some working out in my basement (probably shouldnt have done the extra workouts (miaybe overtrained?)). Anyway i have heard great things about this routine and will be starting it soon. My goal is to gain muscle mass and build a solid strength foundation so that i can begin a more advanced program later.

I plan on following this program for 12 weeks, or until gains halt, and will make further decisions from there. I will post my official stats (weight, bf%, measurements, etc...) tomorrow. I will also post the supplements that I will be taking.

Sorry for the long intro, I cant wait to get Started.


12-29-2008, 11:23 PM #2

Workout 1A

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Ok, I am kind of mad because the supps that I will be taking during this program did not arrive today (universal torrent, Universal Storm (non-w/o days), animal m-stak, and animal pump) because i am also keeping a supp. log, but they should be here tomorrow (hopefully), and will have them for naxt w/o. My body measurement tape is also in that order so no measurements yet, but i will post them.
Today:

BW:140 lbs
BF%: 10% (both are based on home scale, not exactly new, so i hope they're accurate)

Workout 1A:
Squat 3x5x145 (good speed, may be a little light)
Bench Press 3x5x120 ( good speed and form throughout sets)
Deadlift 1x5x155 (good speed, deloaded every rep, a little light)
Dips 2x8
crunches 2x15

the workout felt good, but i am still waiting on my supps so i can continue my supp log.
here is a look at todays diet:

Meal 1: 1 cup oatmeal, 3/4 cup of 2% milk, and a protein shake (1 scoop)
Meal 2: 1 scoop protein, 1 Tbsp Peanut butter, 1 med. banana
Meal 3: 6 oz. chicken, 1 large apple, 1/2 Tbsp PB, 1 serving Ketchup
Meal 4: (post w/o) 2 scoops whey and a banana
Meal 5: 9 oz. chicken, 1 serving whole wheat pasta, 1 serving honey mustard
Meal 6: 1 scoop protein, 3/4 cup 2% milk, 1 Tbsp PB, some mixed nuts

Total Cals.: 2560
Macros: 47g Fat, 284g Protein, 224g Carbs


12-30-2008, 11:55 PM #3

Ok, so i got my supps today and will start taking them tomorrow. Also i got my body measuring tape so i will take measurements tomorrow morning (so that i have no pump), and i will post them.
Also today I did i medium-low intensity 2mile run, which i'm not sure i should have done because it might fight my recorvery, o well ill see tomorrow. But anyway here is my diet for today:

Meal 1: 2/3 cup oatmeal, protein shake, 3/4 cup of milk
Meal 2: Detour "Lean Muscle" protein bar
Meal 3: 8 oz chicken breast, 1 granola bar, 1 Tbsp PB, honey mustard
Meal 4: 1.5 scoops protein, 1 Tbsp PB, 3/4 cup 2% milk
Meal 5: 10 oz chicken, 2 cups broccolli, 1 Tbsp PB, honey mustard
Meal 6: 1 scoop protein, 3/4 cup 2% milk, 1 Tbsp PB, some mixed nuts, 2 fish oil caps

Macros: Total cals: 2540
Fat-78g, Protein-270g, Carbs- 127g

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Last edited by DedicatedOAM : 12-30-2008 at 11:57 PM. Reason: left out macros


Yesterday, 11:04 AM #4

Got my measurements, i took them in the morning so there is no pump:
Neck: 14 in
Shoulers: 15 in (around each)
Chest: 34.5 in
Waist: 32.5 in
Hips: 31.5 in
Arms: 11.5 in (unfexed), 12.25 (flexed)
Quads: 19.5 in
Calves: 12.25 in

So there are my starting measurements, and i will begin taking and logging my supps today.


Today, 01:30 AM #5

Pretty good workout today, i used Animal Pump, Animal M-stak, and Universal Torrent today. I think my run yesterday, and maybe my calories might have affected my recovery for squats b/c my legs were still slightly sore (not very much), but i did at ten pounds so

Squats: 3x5x155 (good speed)
Standing Military Press: 3x5x75 (good focus and speed)
Pendley Rows: 3x5x85
Chin-ups: Bodyx10, Bodyx8
Ab machine: 1x20
Decline bench sit up: 1x20 (w/25lb plate)

My diet today was:
Meal 1- 2/3 cup oatmeal, 3/4 cup milk, 1 protein shake
Meal 2- 1 scoop protein, 1tbsp PB, 3/4 cup milk
Meal 3- PWO shake (torrent)
Meal 4- 8 oz chicken, 1.5 cups whole wheat pasta, 1 tsp olive oil, Ketchup
Meal 5- 8oz chicken, ketchup, 2cups broccolli, 1 piece whole wheat bread, 2 tsp olive oil
Meal 6- Protein shake (w/millk), cheesestick
Meal 7- Protein Shake with milk, 2 fish oil cpas

Macros: total cals: 2880, 71g fat, 284g protein, 241g carbs

I added an extra shake in order to try to up the calories for today, i will post initial reviews of the supplements tomorrow b/c im headed out, but i will be sure to post it first thing tomorrow


Today, 09:19 AM #6

My initial review of the supps:
Animal Pump: taken 30 min pre workout
Im not sure if i noticed any initial effects, i might have been a little more focused, but that could haver just been me, its probably to early to tell.
Animall M-Stak- I think that it s to early to notice any effects from this product, but it may have increased my appetite(?)
Univeresal Torrent- I have the cherry and the taste is awesome, it tasted just like one of those "Luigi's italian ice's" but melted., And it mixed great in my shaker cup(about 16-18 oz of water), there was little or no powder left.
It filled me up ;ong enough to get me to my next meal (about an hour), but it was not overfilling, nor did it leave me feeling bloated.
And you just cant beat the profile on this product, so far i love it, well see how recovery goes.

I will be taking Universal Storm (grape) later today

[DedicatedOAM]

Today was a non-workout day, but i did do 20 minutes of low intensity cardio on the elliptical today. My diet today looked like:

Meal 1: 2/3 cups oatmeal, 3/4 cup milk, protein shake, cinn. sugar
Meal 2: 2 egg yolks, 3 egg whites,1 Tbsp PB, 1 slice whole wheat toast
Meal 3: 10oz chicken, Whole wheat Pasta, 1tsp PB
Meal 4: 7oz flo's filet (longhorn's), and broccolli
Meal 5: Protein Bar (Homemade)
Meal 6: 1.5 scoops protein, 1 Tbsp PB, 1 cup milk, 2 fish oil caps

Macros: total cals. 2705, 82g fat, 278g protein, 192g carbs

I know that i should probably be taking in at least 3000 calories a day, so i will try to up the calories a little more.
Also i tried the Universal storm today (grape), i mixed perfectly in 10oz of water, no powder left, and the taste was pretty good as well, about what you would expect from a grape flavored supp, not as good tasting as size-on, but still good.

I cant wait to hit deadlifts tomorrow, will post again later :)

[DedicatedOAM]

Week 1 Workout 2A
Todays Workout was great, I took my M-stak(minus the red pill) and my Animal pump about 30 minutes before my workout, and almost immediately i noticed more energy and focus which lasted through my workout, and the Torrent afterward really hit the spot, it was refreshing and refueled me pefectly, but down business here was todays workout:

Squats:
3x5x175 (+20)
I went up 20 pounds but only hit parallel, not ATG so i probably wont move the weight up as much next time. But the form and speed were both great throughout sets.:)

Benchpress:
3x5x125 ( +5)
great form and speed throughout :)

Deadlifts:
1x5x185 (+30)
Great form and deloaded every rep. I went a little light last workout but didnt expect a 30lb jump, but i was aiming for at least 10lbs over my squat, but it felt good. :)

Dips:
Body x 12
Body x 9

Abs:
3x25

I definately feel that the Torrent aided in recovery because i was not sore at all going into this workout, and i cant wait for future gains.

Today my diet looked like:
Meal 1: 2/3 cups oatmeal, 3/4 cup milk, 1 scoop protein
Meal 2: 1/3 cup oatmeal, 1 cup milk, 1 Tbsp PB, 1 scoop protein (Preworkout)
Meal 3: Universal Torrent (cherry blast) (Postworkout)
Meal 4: 8oz chicken, ketchup, 2 pieces whole whet bread, 1 tsp olive oil
Meal 5: 1 can chicken (8oz), 1 Tbsp PB,1 chewy granola bar
Meal 6: 1 scoop protein, 1 cup milk, 2 Tbsp PB, 2 fish oil caps

Macros: total cals. 2765, 82g fat, 251g protein, 236g carbs

:)

[DedicatedOAM]

Today was a rest day as is tomorrow, (its killin me b/c i love going to the gym), but i did do 20 min of low-medium intensity cardio today, and my diet looked like:
DIET
Meal 1: 2/3 cup oatmeal, 3/4 cup milk, 1 scoop protein, cinn. sugar
Meal 2: 1/3 cup oatmeal, 1 cup milk, 1 Tbsp PB, 1 scoop protein
Meal 3: Ham and turkey sandwich on whole wheat bread w/Mayo made with olive oil
Meal 4: 1.5 scoop protein, 1.5 tbsp PB, 1/2 cup milk
Meal 5: 8oz chicken, ketchup, 1.5 cups peas, 2 tsp PB
Meal 6: 1 scoop protein, 1 tbsp PB, 3/4 cup milk, 2 fish oil caps

Macros: total cals. 2705, 74g fat, 255g protein, 197g

[DedicatedOAM]

Today was another rest day, but i did 20 min. of medium to high intensity cardio, and took my M-stak and storm today also. Todays diet was:
DIET
Meal 1: 2/3 cup oatmeal, 3/4 cup milk, 1 scoop protein, and some cinn. sugar
Meal 2: 1 scoop protein, 1 tbsp PB, 3/4 cup milk, 1 slice whole wheat toast
Meal 3: 8oz chicken, ketchup, 1 box raisins, 1 tbsp PB
Meal 4: Lean Ham and Turkey sandwich on whole wheat bread, 1 tsp olive oil
Meal 5: 8oz Chicken, ketchup, 1 whole grain tortilla, 1 tbsp PB
Meal 6: 1.2 scoops protein, 1 packet hot chocolate mix, 1 tbsp PB, 3/4 cup milk, 2 fish oil caps

Macros: total cals 2780, 78g fat, 262g protein, 213g carbs

Man, i cant wait to hit the gym tomorrow, i hate rest days, ill let you know how it goes, hoping for progress 8)

[DedicatedOAM]

Alright so i just weighed myself this morning and the scale said 139.5 lbs and 9% BF, so i LOST half a pound, and one percent bodyfat. So i will definately be upping my calories, ive been taking in about 2700 calories a day, so now i will be aiming for about 3200 calories a day. I will be hitting the gym in a little while and will let you know how it goes.

[cheesecake0]

sub'd.

Why didn't you start off with the base program? you should just start with the 3 exercises for about 3 weeks then add UNNECESSARY exercises.

this is all stated in mark's book.

[DedicatedOAM]

sub'd.

Why didn't you start off with the base program? you should just start with the 3 exercises for about 3 weeks then add UNNECESSARY exercises.

this is all stated in mark's book.

yeah i know, but i was just feeling so good throughout my workout that i just went and did the extra set of dips for A and Chins for B, but i am definately waiting a few weeks to add the other Unnecessary exercises (skullcrushers and BB curls), and i will only ad them if i feel like its the right time, but i might stop the dips and chins for a week or two and see what happens. :)

[DedicatedOAM]

Workout 2B

Squats: 3x5x180 +5
Military press: 5/4/4 80
Pendley Rows: 3x5x95 +10
chins: Body x 11, Body x 9
Abs: 2x15

Todays workout felt great except i might keep the weight on the squats the same for wednesday because i struggled the last set and only went to parrallel. The military press felt really good i just couldnt get that last rep, but i felt it in my shoulders and i will get 3x5x80 on friday. My rows felt great though, it even felt kind of light but i decided to keep the weight at 95 and really concentrate on form and control, and will move up at least ten pounds on friday.Also i took M-stak(without the red pill) and PUMP 30min pre workout, and sipped torrent post workout.
I know that i said i would post my one week evaluation of the products today, but i forgot that i didnt start taking them until wednesday of last week, so i will post my weekly evaluation on wednesday after my next workout,but i will say that recovery is up and muscles seem more full.

DIET
Meal 1: 2/3 cups oatmeal. 1 cup milk, cinnamon sugar, 1 scoop protein
Meal 2: Torrent PWO, followed by 1 cup of milk abput 30 min. later (to up the calories)
Meal 3: 10 oz chicken, ketchup, 1 box raisins, 2 tsp PB
Meal 4: 2 scoops protein, 1.5 cups milk
Meal 5: 10 oz chicken, 1 tbsp PB, 1 slice whole wheat bread
Meal 6: 2 Tbsp PB 1 Cup Milk, 1 scoop Protein, 2 fish oil caps
Macros: total cals. 2925, 77g fat, 284g protein, 234g carbs

[DedicatedOAM]

Today was another rest day, but i did my 20 minutes of medium-low intensity cardio on the elliptical, and my diet was in check, it was my first day back to school since christmas break so that kinda sucked but whatever, here is a look at todays diet, and I also took my M-stak and Storm, and will be posting a weekly evaluation on my supps, but anyway here is my diet for the day.
DIET
Meal 1: 2/3 cups oatmeal, 1 cup milk, cinn. sugar, 1 scoop protein powder
Meal 2: Detour Lean Muscle Protein Bar, 1 cup milk
Meal 3: Lean Ham and Turkey Sandwich on whole wheat bread w/mayo from olive oil
Meal 4: 1/2 cup oatmeal, 1 cup milk, 1 1/3 scoops protein
Meal 5: 8 oz chicken, 1 tortilla, ketchup, 1 tbsp PB
Meal 6: 1 scoop Protein, 2 tbsp PB, 3/4 Cup Milk, 2 Fish oil caps

Macros: total cals. 2905, 98g fat, 250g protein, 229g carbs

Tomorrow i get to hit the gym, and i cant wait to do deadlifts, but like i said before, i will probably keep the squat weight the same so that i can hopefully go below parallel instead of barely hitting parallel, I may even drop the weight some and not try to be a hero and go heavy if it sacrifices form, we'll see, i'll keep you posted. :)

[DedicatedOAM]

Workout 3A
todays workout was so so, i just didnt seem to be all there today, It was probably due to the broken up 4 hour sleep i got last night, but im not sure. The animal pump did help me focus more, but i still wasn't all there, i guess you could say that it was an off day.
Also i had someone at the gym watch me squat and critique my form, that was good, i did have to move the weight down a little, but the guy watched me do all of my working sets to make sure that my form didn't break.
Also my benching was off, i just wasnt feeling it today, and i was so out of it that i forgot to only do one working set of Deadlifts and i did 3 without realizing it, they felt good but wore me out, and once i realized that i had done to many i decide to skip dips and abs and just head home.

Squat: 175 x 5/5/3
Benchpress: 130 x 5/3/3
Deadlift: 190 x 5/5/3

Also, Here is my one week evaluation of my supplements:

Universal Torrent: The taste is still awesome, and has only grown on me, it is amazingly refreshing to drink after a workout. Fills me up while still allowing me to eat a whole food meal about an hour later. It mixes great with a few shakes. And as for effectiveness i would give it a 9/10 so far, i am usually hardly sore at all the day after my workouts, which is great considering that i have been squatting three times a week, i love this product so far.

Universal Storm: I am not quite sure how to grade this one considering that i only take it on off days, but i will say that the taste is growing on me and that it mixes great. It has probably aided in recovery as well.

Animal Pump: At first i didnt really feel any thing when i took this product, but after a few doses i could really feel the focus and energy kick in, i guess it wasnt all their todday (probably due to lack of rest), but i am enjoying this product so far, and im sure that it will grow on me.

Animal M-Stak: I am also unsure on how to judge this product, but i think that my appetite has increased slightly, but i am not sure, i will say that my muscle feel and look a little fuller despite the lack of direct arm work, so this might be attributed to m-stak, but will need some mor time to further judge it.

i will post my diet later tonight.

[samzai]

looks good so far, i'll be checking back for any more updates you get, i just started rippetoe two weeks ago myself, pretty much the same stats as you, but i take in maybe 4000 calories a day because i play a lot of basketball hopefully going to make varsity this time, but anyways good luck

[DedicatedOAM]

thanks man, and good luck,
i should probably up my calories though, not sure

[DedicatedOAM]

Alright here is todays diet:

DIET
Meal 1: 2/3 cups oatmeal, 1 cup milk, 1 scoop protein, cinn. sugar
Meal 2: Nature Valley granola bar, 1 scoop protein, 1 cup milk
Meal 3: Lean Ham and Turkey sandwich, w/honey mustard and mayo made with olive oil
Meal 4: TORRENT, and 1 cup of milk about 20 min. later
Meal 5: 8 oz chicken N.V. granola bar, 1 tsp olive oil, mixed nuts
Meal 6: 2 tbsp PB, 3/4 cup milk, 1 scoop protein, 2 cups brocolli, 2 fish oil caps

MACROS: Total Cals 2860, 88g fat, 234g protein, 270g carbs
(I know i should probably up cals.)

[DedicatedOAM]

Hey,
sorry i didnt post yesterday but when i got home i was so tired i just went to bed, but it was a rest day and i took my m-stak and storm, and my diet was clean, somewhere around 2800-2900 calories.

Today was a workout day, and i had to go after work so i was pretty tired, after school and work, but the animal pump helped, so my workout was pretty good today:

Workout 3B
Squat: 3x5x175 (good speed and form, will up weight next workout)
Military Press: 80x 5/4/4 (my reps didnt go up, but it felt a little easier, and im sure my form was better, so i should at least be able to get it next time)
Pendley Rows: 3x5x95 (again, these felt failry easy, so i should be able to move up again next time)

DIET
Meal 1: 2/3 cups oatmeal, 1 cup milk, cinn. sugar, 1 scoop protein
Meal 2: Nature Valley granola bar, 1 scoop protein, 1 cup milk
Meal 3: Lean Ham and Turkey sandwich, 1 cup skim milk
Meal 4: 1.5 cups milk, 2 scoops protein
Meal 5: 9 oz chicken, 2 cups broccolli, Nature Valley Granola Bar
Meal 6: PWO Torrent
Meal 7: 1 Tbsp PB, 1 scoop protein, 1/2 cup milk

Macros: total cals. 3080, 77g fat, 287g protein, 289g carbs

also my muscles were a little tight today because i didnt stretch last night.

[DedicatedOAM]

hey, i am extremely tired, so right now i will just post my cardio and macrso, will post full diet, and more detail tomorrow,
Cardio: 2o min, on elliptical
Maros: total cals. 2845, 88g fat, 281g protein, 207g carbs.
i will post more tomorrow, see ya then

[DedicatedOAM]

Hey, whats up. Today was an off day but i hit the elliptical for 20 min. again, i've been having problems with my computer so i asnt sure if i was going to be able to post, but i managed to get to it this time. Well anyways here is todays diet

DIET
Meal 1: 2/3 cups oatmeal, 1 scoop protein, 2 eggs
Meal 2: Granola Bar, 1 scoop protein, 1 1/3 tbsps PB
Meal 3: 10 oz chicken, ketchup, 1 large apple, 1 Tbsp PB
Meal 4: 1.5 scoops Protein, 1 1/3 tbsps PB, 1 cup milk
Meal 5: 9oz chicken, ketchup, 2 cups broccolli, 1 granola bar, 1 tsp olive oil
Meal 6: 1 scoop protein, 1 cup milk, 1 tbsp PB, 2 fish oil caps

[highlight]MACROS[/higlight]: total cals 2880, 98g fat, 290g protrein, 198g carbs

Alright so their is todays diet, and tomorrow i get to hit the gym and do DEADs i cant wait, also my gym is starting a beginners mma class that i will hopefully be able to attend, and bear with me if i cant post, as i said my pc is having problems. alright ime to get to work, in the gym and the kitchen. :)

[DedicatedOAM]

Alright I felt great in the gym today, my squat weight didnt really move, which kinda sucks, but my form was really good, so i should be able to move up next workout, well anyways here is todays workout:

Workout 4A
Sqauts: 3x5x175 (Felt good, good form, will reset if i cant bump up next workout)
Benchpress: 130 x 5/5/4 (felt good, but lat set was only 3.5, then i got a spotter to help)
Deadlifts: 1x5x195 (PR) (felt really good, great form, deloaded every rep)
Dips: Body x 13, Body x 9
ABS

So now for my diet (so far), i will probably add a 300-400 cal protein shake later because today i also rolled around on the mats with a guy in the "beginners" MMA class at my gym so i burned some extra cals, and my calories so far are only at like 2700, so here is todays diet so far:
DIET
Meal 1: 2/3 cups oatmeal, 1 cup milk, 1 scoop protein, cinn. sugar
Meal 2: 1 cup milk, 1 scoop protein, Granola Bar
Meal 3: PWO Torrent, 1 cup milk
Meal 4: 7oz chicken, ketchup, 1 Banana, 1 piece whole wheat bread
Meal 5: 6oz chicken, 2 cups broccolli, 1/2 PB sandwich
Meal 6: Protein bar
Meal 7: ???

[highlight]MACROS[/higlight](so far): total cals 2740, 67g fat, 242g protein, 291g carbs

I took my M-stak, Pump, and torret today, and at first when i hit the gym didnt feel anything, but after a while i felt the focus and energy, but i think that i react better to powders, so i might go with shock therapy next time, but will comtinue with pump for the log at least to see if further effects occur, Also the Torrent is what i look forward to at the end of every workout, it is AMAZING!
and as i said i will eat again before bed. :)

[DedicatedOAM]

Alright, well i coulndnt get online last night to post yesterdays diet, and yesterday was a rest day, and i did not perform any cardio so i kept the calories a little lower, here it is:

DIET
Meal 1: 2/3 cups oatmeal, 1 cup milk, cinn. sugar, 1 scoop protein
Meal 2: protein bar, 1 cup milk
Meal 3: Turkey sandwich on whole wheat bread
Meal 4: 1.5 scoops protein, 1 tbsp PB, 3/4 cup milk
Meal 5: 8 oz chiken, ketchup, 2 cups brocolli, 1 1/3 tbsp PB
Meal 6: 1.2 scoops protein, 3/4 cup milk, 1 tbsp PB, 2 fish oil caps

Macros: total cals. 2750, 89g fat, 262g protein, 211g carbs

So there is yesterdays diet, i am working out today after work so i will post that later, along with diet.

Oh, and yesterday i weighed myself on my scale and it said 141.4 and 10% BF (these measurements are approximate because the scale is a few years old, and i got it form my grandma a long time ago, so it is just one of those bodyfat/weight scales, but it tell me enough for comparison)

[DedicatedOAM]

Hey, sorry i couldnt post yesterday, i got home really late, then had to write an essay for school but here is yesterday's Diet and Workout:
Workout 4B
Squats: 180 x 5/4/3 (Form felt a little off, i will get them next time)

Standing Military Press: 3x5x80 (PR) (all sets felt great, the last rep of last set was a little slow, but other than that it was good)

Pendley Rows: 3x5x105 (+10)(PR) (these felt good, but the last two reps of the last set i think i used a little hip jump, so i might keep the weight the same next time and focus on form, but i might move it up 5lbs, depends on how i feel)

Chins: body x 11, body x 8

Abs: 3x20

DIET
Meal 1: 2/3 cups Oatmeal, 1 cup milk, 1 scoop protein, cinn. sugar
Meal 2: 1 scoop protein, 1 cup milk, Granola Bar
Meal 3: 7oz chicken, yogurt w/some granola, 1 tbsp PB
Meal 4: 1.5 scoops protein, 1 tbsp PB, 1/2 cup milk
Meal 5: 8oz chicken, granola bar
Meal 6: PWO Torrent
Meal 7: 1 scoop protein, 1 tbsp PB, 1 cup milk, 2 fish oil caps

MACROS: total cals. 2960, 77g fat, 287g protein, 263g carbs

[Power_On]

everything looks totally solid!!

keep going, and when you find you've built a decent strength and muscle base then change the program up, because with your consistency in diet and training you can excel

(NO BS! either lol)

[DedicatedOAM]

everything looks totally solid!!

keep going, and when you find you've built a decent strength and muscle base then change the program up, because with your consistency in diet and training you can excel

(NO BS! either lol)

Thanks man, i hope so.
But i cant wait until i can do my next program because i have one that i am dying to try, but i can wait a little longer, until i build some decent strength.

[DedicatedOAM]

Alright, i didnt get to post my diet yesterday because my computer was giving me trouble, but yesterday was a rest day, and again i did 20 min of low intensity cardio on the elliptical, so here was my diet.


DIET
Meal 1: 2/3 cups oatmeal, 1 cup milk, 1 scoop protein, cinn. sugar
Meal 2: Protein bar, 1 cup milk
Meal 3: Chicken & Turkey sandwich, w/some milk
Meal 4: 1.25 scoops protein, 1 tbsp PB, 1 cup milk
Meal 5: 8oz chicken, ketchup, 1.5 cups peas
Meal 6: 1 scoop protein, 1 1/3 tbsp PB, 1 cup milk

Macros: total cals. 2685, 82g fat, 254g protein, 220g carbs

I will post my workout and todays diet after work. :)

[DedicatedOAM]

Alright I had a great workout today, it was awesome, so here goes:

Workout 5A
Squats: 3x5x180 (all sets and reps were great, good speed and form, hit at least paralel on all)
Benchpress: 3x5x130 (felt good, the last two reps of last set were a little slow, but overall it felt great)
Deadlifts: 1x5x200 (PR) (felt good, good form, deloaded every rep)
Dips: Body+20 x 8, Body+15 x 8 (PR)
Abs: 3x15

Workout felt great, set some PR's all in all it was good,
And now time for the supps:

Animal Pump: I had some focus and energy, but not sure iff i can attribute that to the PUMP, i think that i react to powdered Pre-WO's better than pills, but will at least run the rest of the can and see results.

Animal M-Stak: all i can say is that i hope its doing what its suppossed to , because i know i wont get the energy from it vbecause i take the stim out, but i hope that it is working. My appetite did seem up today, but not sure. Will waut for results. (running at least two cans)

Universal Torrent: (CHERRY), ok all i can say is AMAZING, i sipped aftr my workout and it was completely refreshing, and exactly what i needed, and left my stomach to where i could still eat a whole food meal an hour later, and i believe that it is really helping my recovery


Todays diet looked like:

DIET
Meal 1: 2/3 cups oatmeal, 1 cup milk, 1 scoop protein, cinn. sugar
Meal 2: 1 scoop protein, 1 cup milk, kashi bar
Meal 3: PWO Torrent, 1 cup milk
Meal 4: 9oz chicken, granola bar, 1 tsb PB
Meal 5: 9oz chicken, 1.5 cups peas, 1tsp olive oil
Meal 6: 1 1/3 tbsp PB, 1.5 scoops protein, 1 cup milk
(and i had about 1 tbsp PB a few minutes ago to up the calories)
MACROS: total cals. 2985, 78g fat, 311g protein, 253g carbs

[DedicatedOAM]

Sorry i couldnt post this weekend i was at a friends house, and he has no internet. for that reason i also did not count my calories, and didnt have the food that i usually do at home, but i still ate fairly clean except for last night i had a bowl of chili for dinner, it was either that or skip a meal, but i had a small bowl, and ate clean the rest of the time so i should be ok.

I just got back from the gym so here is todays workout:

WORKOUT 5B
Squats: 3x5x185 (felt good, good speed) (+5)
Military Press: 3x5x80 (good speed except for last rep of last set, will try to move up Friday)
Pendley Rows: 3x5x110 (felt good, good form, good speed, deloaded)(+5)
Chin-ups: Body x10, Body x 8
Abs: 3x50 Varous exercises

Felt like a good workout overall, I think the PUMP really gave me the little extra energy anf focus that i neede today, because i worked out a little earlier than usual today. An of course the Torrent was a perfect ending to my workout, as usual. Also today i used my last pak of M-Stak, and will take the recommended week off of it and then i will start on my second can. Also since this is my fourth week logging my workout i will try to find some before pics, and take some after pics next monday to see if their is any difference.

On a side note i weighed myself this morning and the scale said 142.1 at 10% BF, so i only gaine .5 pounds , and i know its because i need to raise my cals, but im very resistant for some reason, call it "fear of the formally chubby", hahaha. But ill try.
I will post my diet and macros later tonught

[DedicatedOAM]

Sorry i didnt post yesterdays diet, but here is yesterdays and todays diets:

DIET: 1/19/09
Meal 1: 2/3 cups oatmeal, 1 cup milk, 1 scoop protein, cinn. sugar
Meal 2: PWO Torrent, 1.5 cups milk
Meal 3: 9oz chicken, ketchup, 1 granola bar, 1 tsb PB
Meal 4: 2 eggs, 2 pieces whole wheat toast, 1 scoop protein
Meal 5: protein bar, milk
Meal 6: 9oz chicken, ketchup, 2 cups broccolli, 1 cup milk, 1 tsp PB
Meal 7: 1 scoop protein, 1/2 cup milk

Macros: Total Cals. 3215, 79g fat, 326g protein, 277g carbs

I upped the cals a little because i went to that beginners mma course again and did some sparring. But thats probably where they should be anyway.

Here is todays diet:
DIET: 1/20/09
Meal 1: 2/3 cups oatmeal, 1 cup milk, 1 scoop protein, cinn. sugar
Meal 2: protein bar, 1 cup milk
Meal 3: 9oz chicken, granola bar
Meal 4: 1.5 scoops protein, 1 cup milk, 1 tbsp PB
Meal 5: 9oz chicken, ketchup, 2 cups broccolli, 1 tbsp PB
Meal 6: 1 scoop protein, 1 cup milk, 1 1/6 tbsp PB

[highilight]MACROS:[/highlight] total cals 2800, 79g fat, 293g protein, 190g fat

Also i did 20 minutes on the eliiptical.

Deads tomorrow, cant wait :)

[DedicatedOAM]

Alright i went to the gym today after work, and i think that the Pump really helped me out, but more on that later, her is my workout:

Workout 6A
Squats: 3x5x190 (+10) (squats felt great, really hit the glutes today, good form ,hit at least parallel on all) :)
Benchpress: 3x5x130 (stillat this weight, i will either reset next time or try for more next time and if i cant get it then reset the workout) :(
Deadlifts: 1x5x210 (+10)(PR) (deads felt great today, great form, deloaded every rep) :)
Dips: Body+25 x 6 (PR), Body+15 x 6
ABS: 3x15 (various)

After work my energy was a little low but i think that the PUMP kicked in because i had awesome focus, and pretty good energy in the gym tonight.

Todays diet looked like:
DIET
Meal 1: 2/3 cups oatmeal ,1 cupmilk, 1 scoop protein, cinn. sugar
Meal 2: granola bar, 1 cup milk, 1 scoop protein
Meal 3: Turkey sandwich, 1 tbsp PB
Meal 4: 2 cups milk, 1 scoop protein
Meal 5: 9oz chicken, ketchup, 2 cups broccolli, chewy granola bar
Meal 6: PWO Torrent
Meal 7: 2 scoops protein, Mixed nuts

Macros: Total cals. 3000, 62g fat, 293g protein, 248g carbs

[DedicatedOAM]

Hey everyone, i just got home, i am extremely tired and i cant find my journal so i will post todays complete diet tomorrow, but i do know that the total calories were between 2800-2850, and i did 20 min. cardio on the elliptical. going to bed will post more tomorrow. :)

[DedicatedOAM]

Todays workout was pretty good, my legs were still a little sore from wednesday, so i only bumped the squats up 5 pounds but i sill went up, and i knew i wouldnt be able to do the military press with 85 so i kept it at 80 and concentrated on strict form, might be abe to bump up next time (?).

WORKOUT 6B
Squats: 3x5x195 (+5) (felt good, had good form/speed, hit at least parallel)
Miltary Press: 3x5x80 (concentrated on form, may reset if i cant get it next time)
Pendley Rows: 3x5x115 (+5)(PR) (good but a little hip action on last two reps, may keep weight the same for next workout and concentrate on form)
Chin-ups: Body x 9, Body x 7 (went slow ad concentrated o Mnd Muscle Conection)
ABS: 3x15

Overall it was a good workout

Here is todays diet

DIET
Meal 1: 2/3 cups oatmeal, 1 cup milk ,1 scoop protein, cinn. sugar
Meal 2: 1 scoop protein, 1 cup milk, 1 granol bar
Meal 3: 9oz chicken, ketcup, granola bar, mixed nuts
Meal 4: PWO Torrent
Meal 5: 8oz chicken ,ketchup, 2 cups broccolli, 2 tbsp PB
Meal 6: 2 scoops protein, 1/2 cup milk
Meal 7: 1 slice whole grain bread, 2 tbsp PB

MACROS: 3000 total cals., 75g fat, 290g protein, 255g carbs

i was going to post yesterday diet but its pretty much the ame as any othe off day.
see ya tomorrow :)

[DedicatedOAM]

Well i took yesterday as pretty much a complete rest day, the only cardio i did was walked my dog, and my diet looked like this:

DIET
Meal 1: 2/3 cup oatmeal, 3/4 cup milk, 1 scoop protein, and some cinn. sugar
Meal 2: 1 scoop protein, 1 tbsp PB, 3/4 cup milk, 1 slice whole wheat toast
Meal 3: 8oz chicken, ketchup, 1 box raisins, 1 tbsp PB
Meal 4: Lean Ham and Turkey sandwich on whole wheat bread, 1 tsp olive oil
Meal 5: 8oz Chicken, ketchup, 1 whole grain tortilla, 1 tbsp PB
Meal 6: 1.2 scoops protein, 1 packet hot chocolate mix, 1 tbsp PB, 3/4 cup milk, 2 fish oil caps

Macros: total cals 2780, 78g fat, 262g protein, 213g carbs

[DedicatedOAM]

Yesterday's diet was

DIET
MEAL 1: 2/3 cups oatmeal, 1 cup milk, 1 scoop protein, cinn. sugar
MEAL 2: 1 scoop Protein, 1 cup milk, 1 granola bar
MEAL 3: 7oz chicken, ketchup, 1 slice whole grain bread, 1 tbsp PB
MEAL 4: 1.5 cups milk, 1 scoop protein, 1 tbsp PB
MEAL 5: 8oz chicken, ketchup, 2 cups broccolli, 1 1/3 tbsp PB
MEAL 6: 1 1/4 cups milk, 1 scoop protein, 1/3 tbsp PB

MAcros: total cals. 2700, 78g fat, 267g protein, 196g carbs

[DedicatedOAM]

Todays Workout wasnt exactly as good as i would have liked ,but i did ok, i guess youll see:

WORKOUT 7A
Squats: 3x5x200 (PR)(+5) (felt good, good speed hit parallel)
Benchpress: 3x5x130 (first two sets were good but on last two reps of last set my but came off bench, i will rest the weight for friday)
Deadlifts: 1x2x215 (i tried to move up to 215 because 210 felt so good last time, but i guess i just didnt have it today, but i will get it next time)(i did drop to 205 and finish another 3 reps just to do five total
dips: Body + 20 x 9 (PR) i only did one set today because my bench was stuck, might cut these out friday even though dips always feel good)
Abs: 3x15

I guess i just didnt have it today, but i did set a PR on squats :). And i think thst i started my bench to high because i started close to my 5 rep max, but o well.

[DedicatedOAM]

Alright got yesterdays diet so here goes:

DIET
MEAL 1: 2/3 cups oatmeal, 1 cup milk, 1 scoop protein, cinn. sugar
MEAL 2: 1 scoop protein, 1 cup milk, granola bar
MEAL 3: chicken & turkey sandwich, 4 oz milk
MEAL 4: PWO Torrent, 1 cup milk
MEAL 5: 8oz chicken, 2 cups broccolli, 1 granola bar, 1 tsp olive oil
MEAL 6: 2 scoops protein, 2 cups milk, 1 tsp PB
MEAL 7: 2/3 cups oatmeal, 1 cup milk, 1 scoop protein

Macros:3400 total cals, 84g fat, 307g protein, 338g carbs

I upped the cals today because my mma class was a little more intense today. And i weighed myself yesterday morning after i used the bathroom and before breakfast and i weighed 142.5 lbs.

[DedicatedOAM]

Yesterday was a rest day but i was gonna do some cardio but i got lazy after i got home from work and just kinda bummed around, so it was a complete rest day and my calories were around 2800, eating pretty much the same foods as listed in the previious days diets.
I will post tonights workout and diet a little later after i shower and stuff, see ya then,

Oh and i got picked to be a beta tester for the new flavor of torrent, this is gonna be awesome, i cant wait, will keep you guys posted. :)

[DedicatedOAM]

Had a pretty good day in the gym today, except for presses, will have to reset:

Workout 7B
Squats: 3x5x205 (PR)(+5) (felt good but i probably should have gone a little lower, might of shoulda stayed at 200 ?)
military press: 3x5x80 (form was shaky on last set)
Pendley rows: 3x5x120 (PR)(+5) ( again they felt good, but i used a little hip on the last two reps again)
Chin-ups: Bodyx10, Body x8
Abs: 3x20

DIET
MEAL 1: 2/3 cups oatmeal, 1 cup milk, 1 scoop protein, cinn. sugar
MEAL 2: 1 scoop protein, 1 cup milk, granol bar
MEAL 3: 7oz chicken, granola bar, 1 cup milk
MEAL 4: 1.5 cups milk, 1.5 scoops protein
MEAL 5: apprx. 7oz steak, peas/broccollli, granola bar
MEAL 6: PWO Torrent
MEAL 7: 1 scoop protein, 1 cup milk

Macros: 3015 total cals, 87g fat, 283g protein, 276g carbs

Im estimating the steak but i think that im about right, Also i got back on the M-stak yesterday.

[carrottopnelson]

Had a pretty good day in the gym today, except for presses, will have to reset:

Workout 7B
Squats: 3x5x205 (PR)(+5) (felt good but i probably should have gone a little lower, might of shoulda stayed at 200 ?)
military press: 3x5x80 (form was shaky on last set)
Pendley rows: 3x5x120 (PR)(+5) ( again they felt good, but i used a little hip on the last two reps again)
Chin-ups: Bodyx10, Body x8
Abs: 3x20

DIET
MEAL 1: 2/3 cups oatmeal, 1 cup milk, 1 scoop protein, cinn. sugar
MEAL 2: 1 scoop protein, 1 cup milk, granol bar
MEAL 3: 7oz chicken, granola bar, 1 cup milk
MEAL 4: 1.5 cups milk, 1.5 scoops protein
MEAL 5: apprx. 7oz steak, peas/broccollli, granola bar
MEAL 6: PWO Torrent
MEAL 7: 1 scoop protein, 1 cup milk

Macros: 3015 total cals, 87g fat, 283g protein, 276g carbs

Im estimating the steak but i think that im about right, Also i got back on the M-stak yesterday.


awsome journal man i dont know why more people are not posting in here congrats for sticking with it for 3 weeks just keep going seriously your doing awsome i just started squats and deads hope they go up as fast as yours are lol i bench more then i can dead or squat haha

[DedicatedOAM]

awsome journal man i dont know why more people are not posting in here congrats for sticking with it for 3 weeks just keep going seriously your doing awsome i just started squats and deads hope they go up as fast as yours are lol i bench more then i can dead or squat haha

thanks man, yeah my squats and deads shot up but everything else just kinda stayed where it was, i was thinkinf about switching programs for a while and then maybe coing back to rippetoe's???

[DedicatedOAM]

I know i havent posted in a few days, but my computer finally crashed on me so i sucked it up and bought a new one, and later i will post thurday and saturdays total cals and fridays workout and diet.

[carrottopnelson]

thanks man, yeah my squats and deads shot up but everything else just kinda stayed where it was, i was thinkinf about switching programs for a while and then maybe coing back to rippetoe's???

ye switch it up a bit
compounds do good on a 5x5 though so stay with that but kinda make up your own routine, try different ones see what happens

[DedicatedOAM]

ye switch it up a bit
compounds do good on a 5x5 though so stay with that but kinda make up your own routine, try different ones see what happens

yeah thats what i have been thinking, im trying to figure out what works best for me

[DedicatedOAM]

sorry for not posting the workout from fridayyet, i think i left my journal at the gym so i wont be able to post it till tomorrow, but it will be up dont wory, im not stopping the log.

[DedicatedOAM]

Ok , so finally here are my workouts from Friday and Monday, i will leave out the complete diets in order to keep the post fairly short but i was between 2800-3250 calories everday, and my diet looked pretty much like usual, except today i had a steak.


Workout 8A
Squats: 3x5x195 (my quads were killing me for some reason, but i got a good burn off of these, and great mmc)
Bench 3x5x120 (i reset to 120)
Deadlifts 1x5x215 (PR)(+5) 9felt good)
Dips: Body+20x8, Body+10x8

Workout 8B
squats: 3x5x205 (went back to 205 today, after resting for the wweekend)
military Press: 3x5x70 (i reset, i started high i guess)
Pendley rows: 3x5x115 (i kept weight the same so that i could use good form with no hit movement, and i did)
Chins: bodyx9, bodyx 7.5

so there is my workoiut, i was thinking about switching it up for a few weeks then maybe coming back or going to a 5x5, but probably coming back, still not sure, i will keep you posted.

Also i got my NEW SECRET FLAVOR OF TORRENT ther other day and will try it tomorrow.

[DedicatedOAM]

Here is Wednesdays workout, it went ok, but i've been slighltly deloading this week in order to be ready for my rotuine switch next week, but i did hit a new PR on deads:

Workout 9A
Squats: 3x5x195 (I lowered these slightly in order to prep for next week and becaue i could feel them starting to stall, still felt a good burn)
Benchpress: 3x5x125 (good speed, felt good)
Deadlifts: 5x220 (PR)
Dips: body+20x9, +10x8
Abs: 3x15

And for a little extra, here is my BETA TEST for a NEW TORRENT Flavor:

Ok, so I hit my workout pretty hard and wos looking forward to my Torrent, but i got to my gym bag and realized that i had forgotten a scooper so i just guesstimated about 1/3 of the container, and i was really curious to see what the new flavor tasted like, and i was not dissapointed:
Mixability: 10/10
This was no surprise to me, i mixed with about 18 oz. of water and shook in my shaker bottle for about 30 sec, and it was perfectly mixed.
Texture:10/10
It had a very smooth texture, and went down very easily
taste:9/10
This was a surprising flavor but i found it quite refreshing after a tough workout, im not sure if this topples my CBB but i will say that it is completely different, and amazingly refreshing. In the SCR i definately taste the C but not so much the S. but this flavor is very good.
Profile:10/10
Of course this has the same great profile as the original flavors, and is the perfect post workout recovery drink, with leucine, creatine, carbs, WPH, and amazing taste, you cant beat it.


Overall: 9.75/10
This is a very refreshing flavor that i feel will sell alot, especially in the upcoming spring and summer months, because it will be a very nice treat after a hard workout on a hot day, and of couese the profile and mixability are awesome. Although i do like this flavor alot, as i said im not sure if i prefer it to CBB, but it is very good. :)

[DedicatedOAM]

Had a pretty good workout yesterday, here it is:
Workout 9B
Squats:3x5x205
Military Press: 3x5x75
Pendley Rows: 3x5x120 (PR) (a little hip on last two reps)
Chins: Bodyx9, Bodyx8
Abs: 3x15

And...



BETA TEST DAY TWO
Alright so i took my torrent to the gym today and this time i remebered to bring the scooper from my tub of CBB so that i could acurately measue. I hit the weights hard and was looking forward to theat refreshing torrent.
Mixability: 10/10
I scooped out three scoops, and realized that i think i migiht have slightly ubderestimated my serving size last time but oh well. So i added about 18 oz of water and shook for a few seconds and there were zero clumps (no surprise there)
Texture: 10/10
Once again this drink went down very smooth
Taste: 9/10
I got all three scoops this time so i seemed to taste a little more of the flavor. Again it was very light and refreshing, not too sweet (even though i like sweet), and i did taste an aftertaste which was a little peely, but i actually quite enjoyed that, it made the flavor more realistic IMHO. And once again i tasted alot of "C" but not so much "S"