GetJackedorDieTryin's journey to getting Jacked.

[GetJackedorDieTryin]

I decided that I should create a log since we got this new section and track down my training, progress pics, and hopefully my diet and my lifts.

Starting Stats For log:
(As of January 19th/09)
Height:5 ft 7 162 lbs
Bf Estimate: maybe 10-14%?
Age: 16 as of dec 30th so ive been 16 for maybe about 20 days
Bench Max 230/ 205x10
Deadlift Max 325
Squat Max 290
Not the strongest squat and deadlift but I train more for form than weight, so dont matter

Im also going to switch from my conventional PushPull/Upper body lower body split and try something like a 5x5 going to update my workout and how it went after doing it. I usually workout around 9-10 pm

When im older I hopefully want to compete?
Some of my fav bodybuilders are: Jim Cordova, Arnold, Jon Harris, Ronnie, Cutler.
Going to try and take in the following macronutrients a day.

160+ grams of protein
400-500g grams of carbs
40-70g of fats
Also I eat clean and dont eat any fast food junk food, Fried food,soda,Alchohol, and all that ****.

My Supps are:
On Whey Strawberry
Eas Creatine Mono
Purple K
CEE
Glutamine
Centrum performance
Fish Oil
Flax Oil
Vitamin C
Superpump 250(Rarely Use)
Anabolic Halo(Rarely Use)

[Dc-Money]

My old account GetJackedorDieTryin had problems so I will just use this as of now.
This is the new account and pics:

http://i547.photobucket.com/albums/hh456/Dc-Money/76990.jpg

http://i547.photobucket.com/albums/hh456/Dc-Money/smallerFront.jpg

http://i547.photobucket.com/albums/hh456/Dc-Money/smallerBack.jpg

Feel free to critique and tell me what I should work on so I can adjust my split and focus on what is lacking the most

[Dc-Money]

The workout im going to use is the optimized volume training 1 workout from the book "The Blackbook of training secrets" By:Christian Thibaudeu It is a great book and he has lots of articles on T-Nation

Anyways Heres how it works.
-Everyset is a superset of a compound and an iso
-Each Set is a 5x5 so ie. Bench 5 reps then fly 5 reps
-Use faster tempo on compound and go superslow on iso
-No rest b/w supersets but after each superset is done 120 secs rest.

Day 1
Chest and Back
Day 2
Legs and Abs
Day 3
Off
Day 4
Biceps and Triceps
Day 5
Off
Day 6
Delts
Day 7
Off

[Dc-Money]

K heres what todays workout was. Took bout an hour and a half with warmup and ****. Started at like 10:15 pm ended at 11:45ish

I did 5min pre-cardio warmup and 50 jumping jacks.
Then I did stretches.
I used my bowflex for a few exercises because i only have one main bench for my bench press and didnt want to re-set up every set *The Bowflex is signifigantly lighter than freeweight
((((((((((((Chest)))))))))))))))))
205x5 Flat Barbell Bench Press Superset w/Bowflex flyes at120x5(60eachArm)
210x5 super set w/ 160x5
210x5 super set w/ 160x5
205x5 super set w/ 160x5
205x5 super set w/ 160x5

BowflexIncline Press 200x5(100 on each arm) super set w/ Flat DbFlyes35x5
220x5 super set w/ 35x5
230x5 super set w/35x5
230x5 super set w/35x5
230x5 super set w/35x5

((((((((((((((Back))))))))))))
Deadlift
165x10
185x8
185x8
185x8
205x8
205x8

Weighted Pullups super set w/ T-Bar rows * I go light on weighted pullups so I use strictly my lats with bare minimum Arm work I also Just use the tip of my fingers to grasp bar to also prevent arm work.
Bodyweightx5 super set w/ 115x5
15lbsx5 super set w/ 125x6
15lbx5 super set w/ 135x5
15lbx5 super set w/ 135x5
15lbx5 super set w/ 135x6

[Dc-Money]

Not the greates leg workout next week im going to come up hard and add alot more next week, today I just wasent feeling it.

I did 5 min pre workout cardio and 50 jumping jacks.

Then I did Back squats supersetted with dumbell lunges

155x5 w/ 60lbx10
185x5 w/ 60lbx10
185x5 w/ 60lbx10
185x5 w/ 60lbx10
195x5 w/ 60lbx10

Then I did a bit of ab work.

Thinking about trying front squats or barbell hack squats along with this next week.
I didnt do deadlifts because I still felt sore from last workout and felt it would impede recovery if i hit it up again.

[Dc-Money]

I felt ****in pumped up for this workout hours ahead and when i went down to workout i meant business
((((((Biceps)))))))))))))))))))))
Barbell curl super set with super slow dumbell curls
85x5 super set w/ 25x5
95x5 super set w/ 25x5
95x5 super set w/ 25x5
95x5 super set w/ 25x5
85x5 super set w/ 25x5

Singe arm Dumbell preacher curl super set with slow hammer grip pullups

40x5 super set w/ bodyweight+25lb
40x5 super set w/ bodyweight+25lb
40x5 super set w/ bodyweight+25lb
40x5 super set w/ bodyweight+25lb
40x5 super set w/ bodyweight+25lb

(((((((((Triceps))))))))))))
Wide grip weighted dips superset with ez-bar skull crushers
Bodyweight+25lbx5 super set with 70x5
Bodyweight+35lbx5 super set with 80x5
Bodyweight+45lbx5 super set with 80x5
Bodyweight+45lbx5 super set with 80x5
Bodyweight+45lbx5 super set with 80x5

Ez-bar overhead French press super set with dumbell anoneus kick

80x5 super set w/ 20x5
80x5 super set w/ 20x5
90x5 super set w/ 20x5
90x5 super set w/ 20x5
90x5 super set w/ 20x5

Overall great workout going to switch the anoneus kick with tricep kickbacks next week.

[Dc-Money]

I think im going to change my workout to some sort of HIT actually to try out cluster training because im fast twitch dominant and in the intermediate stage so i dont think volume will work for me as much as cluster will\

Edit: Im going to do a HIT cluster style training method after a 12 week cycle of current then I will go to full body after HIT

[Dc-Money]

K heres what todays workout was. I was ****ing pumped to **** going down and I was excited to tear it up. I only could do 205 with reps today cuz i had no spot in my basement, so i wasent willing to push it and possibly drop it on me

I did 5min pre-cardio warmup and 50 jumping jacks.
Then I did stretches.


((((((((((((Chest)))))))))))))))))
205x5 Flat Barbell Bench Press Superset w/Bowflex flyes at160x5(80eachArm)
205x5 super set w/ 160x5
205x5 super set w/ 160x5 <<<< I went super slow on the flyes for optimal
205x5 super set w/ 160x5
190x5 super set w/ 160x5

BowflexIncline Press 200x5(100 on each arm) super set w/ Flat DbFlyes35x5
220x5 super set w/ 35x5
230x5 super set w/35x5
230x5 super set w/35x5
230x5 super set w/35x5

((((((((((((((Back))))))))))))
Deadlift
205x8
205x8
205x8
225x8

Pullups. * I just got my lifting straps a bit ago from bb.com so I decided to use them on pullups to target lats more and I felt it alot and felt there was no need to add weight.
Bodyweightx10 super set w/ Bent over Db Rows 60lb
10 super set w/ 70lb
10 super set w/ 90lb
10 pullups

[Dc-Money]

Heres my diet for today. Well Monday the 26th Totalled up. I ate about 6 or 7 meals that day

http://i547.photobucket.com/albums/hh456/Dc-Money/Day1FoodLog-1.jpg

[Dc-Money]

Heres my diet for Tuesday Jan27th/09
http://i547.photobucket.com/albums/hh456/Dc-Money/day2foodlog.jpg

[Dc-Money]

today I was extremely psyched for my workout and I went in hard.

Heres what I did.
For squats I went parralel or even below on some reps
((((((((Quads))))))))))))))
Squats superset with slow db lunges
185x5 w/ 25x10
205x5 w/ 30x10
215x5 w/ 35x10
215x5 w/ 35x10

((((((((((((Hammies)))))))))
Before I never really did stiff leg deads with my heels on an incline but today I tried them and really went for the stretch and I really felt it on the Hams.

65x8
115x8
125x8
125x8

(((((((Abs))))))))
Bridges
1 min
1min
1min

Swiss ball crunches
35
25
20
15
10

This workout was decent and my legs felt sore the next day. Since I workout at home I dont have access to leg extensions leg curls and **** so i cant do alot right now for lower body. I tried barbell hack squats but they felt extremely awkward. Next week ill try and add **** to make it harder and go hard on my abs. Squats were good tho.

My diet. First time having sort of a cheat meal in months, had a bigmac but replaced the bun with wholewheat at home and added my own angus burger patty to it to add more macro's
http://i547.photobucket.com/albums/hh456/Dc-Money/dietwednes28th.jpg

[goosefrabaz99]

keep up the good work man

[Dc-Money]

Thx man

[Dc-Money]

Pretty excited for todays workout and felt pretty jacked after it

I did Bicep curls supersetted with Dumbell curls with about a 30 second break in beetween

((((((((((Biceps))))))))))
Barbell curl super set w/ dumbell curl
80x5 w/ 30x5
80x5 w/ 30x5
95x5 w/ 30x5
95x5 w/ 30x5
85x5 w/ 30x5

Concentration curls super set w/ Hammer grip weighted pullups didnt take any breaks beetween i went straight from curl to hammer then to curl to hammer and so on.
25x5 w/ 25x5
35x5 w/ 25x5
35x5 w/ 25x5
35x5 w/ 25x5
35x5 w/ 25x5

(((((((((((Triceps))))))))))))
Weighted Dips super set will close grip skull crushers (never did close grip before and i like it this way so ill stick to it) 30 second break beetween sets
Bodyweightx12 w/ 50x8
35x5 w/ 60x8
35x5 w/ 60x8
35x5 w/ 60x8
35x5 w/ 60x8

Overhead Ez Bar french Press did 20 second breaks beetween sets but use d alight weight

70x5
70x8
70x8
70x8
70x12

I think Im eating to much protein you guys think I should cut down a bit? Appreciate response. I think i will just stick to around 200grams
http://i547.photobucket.com/albums/hh456/Dc-Money/dietthurs.jpg

[Dc-Money]

Lmao at more protein than carbs this day :D

[Dc-Money]

K I havent posted diet up for a bit so heres my Diet for 29th-Feb 1st
http://i547.photobucket.com/albums/hh456/Dc-Money/29th.jpg
http://i547.photobucket.com/albums/hh456/Dc-Money/30th.jpg
http://i547.photobucket.com/albums/hh456/Dc-Money/31st.jpg
http://i547.photobucket.com/albums/hh456/Dc-Money/Feb1st.jpg

Also heres my training log for Feb 1st I was pretty pumped and went down to hit my shoulders and traps pretty hard.

((((((((((Shoulders))))))))))))
First I did Millitary press supersetted with lateral raises 5 reps super slow.
95x5 w/ 15x5
105x5 w/ 20x5
105x5 w/ 20x5
110x5 w/ 20x5
110x5 w/ 20x5

Next I did Alternating Seated Dumbell Presses super set with Barbell Front raises and I tried to go slow on them.(Need to work on going slow next week)
35x5 w/ 40x5 Btw Thats 5 reps each arm for seated press.
40x5 w/ 50x5
45x5 w/ 50x5
45x5 w/ 50x5
45x5 w/ 50x5

(((((((((Traps))))))
I did Barbell shrugs with Straps super set w/ Rear Delt Flyes Next week I plan on going heavier on them.

115x12 w/ 15x5
135x12 w/ 20x5
165x8 w/ 20x5
185x5 w/ 20x5
185x8 w/ 20x5

Overall Great workout and Traps are looking pretty huge. Ill post a pic up in a bit of traps

[vincelombard]

lookin good dude

my only suggestion would be to lift heavier.

subbed


check ma log http://forum.bodybuilding.com/showthread.php?t=113837691

[Dc-Money]

Thx bro. Some of my lifts are sorta weak because I never did them much like Military Press and lots of shoulder work. Also My squat never is strong when I do high reps, Im extremely fast twitch dominant on legs and most other muscles. Also it depends on the day if I can squat alot or a little.

Repped, with my weak rep power

[Dc-Money]

Overall Today was a great workout I ****ing Maxed 250 easy!!!! BOOYA Im so happy. Before I could barely put it up. Ill upload a vid of it next week XD
Diet today was also pretty good.

Btw forgot to add 4 Eggo waffles so maybe an extra 300 or so calories?
http://i547.photobucket.com/albums/hh456/Dc-Money/feb02.jpg

Heres my workout today.

((((((((((((Chest)))))) Form Amazing on Bench press today
Flat BB Bench press 210x5 super set 1/ 180x5 on Bowflex Flyes
210x5 w/ 200x5
220x2 Flat BB Bench
235x1 Flat BB Bench
250x1 Flat BB Bench. I just decided lets see how much I can do today and did it with good form.

Weighted Wide Grip Lower Chest Dips
45x8
45x8
45x8
45x8
((((((Back)))))))))))
Deadlift
205x8
215x5
225x5
225x5

Wide Grip Weighted Pullups super set w/ T-Bar Rows(10lbs added to bw strict back no Grip)
10x10 w/ 115x5
10x10 w/ 135x5
10x10 w/ 135x5
10x10 w/ 135x5
10x10 w/ 135x5

Great FCUKING WORKOUT BABY!!!! Next week im gonna hit it extra hard. I love this ****

[Dc-Money]

K todays tuesday. Pumped up for leg workout. Thought Id take in some pain cuz pain is only temporary. Went Hard on Squats and had a great workout.

(((((((((Quads))))))))))))

205x5 Barbell Back squat super set w/ 25x10 Dumbell lunges
215x5 w/ 30x10
215x5 w/ 35x10
225x5 w/ 35x10
225x5 w/ 35x10

((((((((((Hammies))))))))))))
Stiff legged deadlifts on an incline. Went for good Ham stretch.
115x8
125x8
135x8
135x8

This workout was quick and sweet and I really felt it. Going up the stairs post-workout was hard haha. :) Wish I could do more for legs tho Id take suggestions of things I can do with Barbell. Also I should start training calves.

[Dc-Money]

http://i547.photobucket.com/albums/hh456/Dc-Money/Feb03-1.jpg

[Dc-Money]

Havent been able to post log up for a bit cuz ive been to lazy to post them.
here they are anyways. My diet has been roughly the same as before but ive tried to keep fat a bit lower. Ill start adding my diet again today.

Thursday Febuary 5th Bi's and Tri's

666 Training for first set biceps. (6sets6reps in under 6mins) So thats 30 sec breaks beetween sets
Barbell Curl:
75x6
75x6
75x6
85x6
85x6
85x6
Next I did Hammer Grip Pullups tried maybe about a 30 second break b/w sets
35x5
35x5
35x5
35x5
35x6

Next I did weighted dips
Bwx12
45x8
45x8
45x8
45x8

Then french press with an Ez-Bar
70x8
70x12
80x12

Skull Crushers:
80x10
80x8
80x8

I felt sort of tired after this workout because I have gym class everyday.

[Dc-Money]

This workout was sort of horrible I wanted to try and max out again but every time I tried to put up 250 I failed heres how it went

135x10 warmup
185x8 warmup
210x5 Perfect Form 1st working set
210x5 Perfect Form 1st working set
225x1 Perfect Felt easy
250x1 Fail, I felt tired but I wanted to get it up again because i did it the last week and wanted to record it, so I tried again like 3 more times and they were all mostly fails I couldent go down all the way. I think It is because I didnt eat enough this day and I had a pretty intense gym class which drained some of my energy.

This was my workout and it sort of sucked. But the next day My chest felt so sore so I guess it wasent to bad.

[Dc-Money]

Pretty pumped for this workout I wanted to makeup for the bad workout yesterday so I went hard.

((((((((((((Quads)))))))))))))))
Squats(To Parralel) s/s with Db lunges
215x5 Good Form on all sets w/ 25x10 db lunges
225x5 w/ 35x10
225x5 w/35x10
235x5 w/ 35x10
235x5 w/ 35x10
didnt feel that bad today and the 235 felt easy so that was good.

Next I did Stiff legged deadlifts to work Hamstrings

((((((((Hammies)))))))))))))
115x8
115x8
125x8
135x8
135x8 i could have gone way heavier so next week ill go harder

Weighted Widegrip Pullups
Bw+10 x10
Bw+25x8
Bw+25x8
Bw+25x8
T-bar Rows
115x8
125x8
125x8
Shrugs
125x10
185x5 Form was a bit sloppy

[Dc-Money]

Pretty pumped for this Arm workout heres what I did.

((((((((Biceps)))))))))
666 Barbell Curls(6 sets 6 reps in under 6 mins) Thats a 30 sec break b/w sets
85x6
85x6
85x6
85x6
75x6
75x6

Hammer Grip Pullups with plate strapped to me.
35x8
35x8
45x8

Chinups

Bwx12
Bwx12 This is sort of weird but I find wide grip pullups whey easier than
Bwx12 chinups. I went light on these but next week I will add 15 lbs
to me or something

(((((((((((Triceps))))))))))

Tricep Kickback(Havent done these in sooo long)
15x12
20x10
20x12

Weighted Close grip Tricep Dips
Bwx15
35x8
45x10

French Press
70x8
70x8
70x8

((((((((((((Delts)))))))))
I wasent in the mood for Delts I dont know y but I just did an easy set of lateral raises
15x12
20x10
20x10

[Dc-Money]

(((((((((((Chest)))))))))))
Bench Press
210x8
215x5
235x1
235x1

Chest Dips(Wide Grip)
Bwx15
35x10
45x10

Flat Bench Flyes
35x10
35x10
35x15
(((((((((((Back)))))))))))
Wide Grip Pullups Full ROM(Overhand) I find wide grip overhand easier than chinups(underhand) sorta weird.

Bwx15
35x6
35x6

T-Bar Rows
90x10
125x8
125x12
125x12

I Think Its time I changed my workout scheme

[Dc-Money]

Legs Day

((((((((Squats)))))))))))))
215x5
225x5
235x5
235x5
245x5

DB lunges

35x10
35x10
40x10

Stiff Legged Deads 95x10
135x10
135x10

[Dc-Money]

(((((((Biceps)))))

666 Barbell Curls
85x6
85x6
90x6
90x6
90x6
90x6

Hammer Grip Chins(Bw + Said Weight)

20x12
25x10
25x10

Chinups(Bw + said weight strapped to me with belt)

15x10
25x8
25x8

((((Triceps))
Tricep Kickback

20x12

Dips(Close Grip Tricep)
Bwx20
35x10
45x10
45x10

French Press With Ez Bar
80x10
80x10
80x10

Wide Grip Pullups 15

[Dc-Money]

I Keep getting so tired at the end of my workouts I cant do all the things I have set to do or I end up not doing them with intensity. I think because of gym class I drain out my Carbs because I have it every single day and for 1 hour and a half then I have 1 more class then I go home to workout and feel drained. I might Change my workouts to a more compound heavy lifting based program for about 6 weeks.

[Dc-Money]

Havent taken any breaks but ive got lazy posting my training on my log so ill start up posting it again. Im also going to try and start a bulk and add on about 20 pounds in 6 months before i was scared to go over 3000 cals but i ended up not eating enough and losing a bit of weight so now im gonna try and get atleast 3500 cals a day to gain. Also im going to use a program more compound focused. Im gonna hit everything really hard but i need to really focus on Delts and arms right now, I still need to work on chest back and traps and legs but Delts and arms are lagging alot more than other bparts. Im not gonna post my diet on here cuz its usually about the same everyday. But ill post general cals i take in each day while keeping my diet on fitday premium

[Dc-Money]

K starting a 5 day split with maybe about 2800 Cals a day. With 1 cardio day a week + Gym class everyday which is quite a bit if im not gaining like 2lbs a month ill up it to 3100. I havent done a 5 day split in over 2 years so im going to see how it goes. Tried all those upper-lower body push pull splits but personally I think I can add more inches with a more isolated workout.

Monday-Shoulders Took in about 2300 Cals A bit low had a bad diet day...

Prolly one of best shoulder workouts ive had in a long time.

Front Barbell Presses 30 Sec rest b/w sets
70x10
80x10
80x10
80x10
70x10

Delt Triad(Tri Set) 3 sets

Extremely brutal using super light weight, thought it would be easy but it turned out to be killer. I also tried to have a strong mind-muscle connection during reps.

Lateral Raises 15 reps 10x15
Front Raises 15 reps 10x15
Db Shoulder press 10x15(Soo hard after doing 30 reps on Raises)

30 sec rest

Lateral Raises 15 reps 12.5x15
Front Raises 15 reps 12.5x15
Db shoulder press 15 reps 12.5x15

30 sec rest

Lateral Raises 15 reps 12.5x15
Front Raises 15 reps 12.5x15
Db Shoulder Press 12.5x15

After doing that Tried my shoulders felt like they on fire. Will do again for sure.Im going to use it every two weeks to mix it up.

Shrugs s/s with Rear Delt Flies

120x15 s/s w/ 12.5x15
130x15 s/s w/ 15x15
130x15 s/s w/ 15x15
130x15 s/s w/ 15x15
130x15 s/s w/ 15x15

Wide Grip Pushups Just for kicks to hit Delts a bit 3x15

[Dc-Money]

k I didnt stop training but ive been lazy on my log since my computer is broken and i have to go on my brothers but im gonna start logging again.
I also took a week off when we had spring break because i havent taken one in over a year. When i came back my strength actually went up
Monday April 27th/2009-Chest and Back

Today I felt pretty pumped up and had a pretty good workout I had no spotter so i didnt want to push it to hard on bench usually i go forced reps to end off anyways heres how it went training alone

Bench Press(2 min break b/w sets)
210x5
210x5
215x5

Bench press was great this day and I really felt pumped from it

Dips(wide grip for chest day)(1 min break b/w sets)
BWx20
35x9
35x10

Havent hit dips as hard as I used to so my strength went down in them a bit but im going to get back into it and try and bring up my strength

Pushups
20
20
20

Was already tired from rest of workout but just this to finnish off chest a bit next week ill do weighted pushups

Wide grip pullups

Bwx15
5x12
5x6

My pullup strength seemed to go down from before because I started focusing on underhand chins. Ill try and get this back up to par over time
Also I was feeling depleted so they werent there best.

BB Underhand bent over rows

95x12x6 sets

First time trying these I actually love them so much more than overhand grip also it hits my middle lats alot so my back looks hugeee after my workout pretty sick and ill stick to them.

My Diet was around 3200 cals with over 200g protein

[Dc-Money]

K today was a pretty sick workout pretty pumped up and my delts are lagging so ive decided to dedicate a day to them.

Clean and Press-2min rest b/w sets
95x6
95x6
95x6
95x6

First time doing these and I really felt it in delts so im gonna continue to use this and see how it goes. Couldent bust out that many reps tho because hands were sweating and i got no chalk so slippery grip was a limiting factor

Delt Triad(Tri Set) 1-2 min rest b/w sets
Lateral Raises 15x15 15x15 15x15
Front Raises 15x15 15x15 15x15
Bent over Raises 15x15 15x15 15x15

Shrugs
115x15
125x15
125x15

Im gonna try and improve every week and right now im really motivated so i should be able to get great gains also I do cardio on offf days now to keep bodfat in checkk.

Todays diet was 3000+ cals and over 200g protein.