Winter Track, Cycling, & Lifting Journal

[ciclista]

Hey everybody. I'm 16 years old and I started lifting seriously (3x a week) about 2 months ago after I found this site. Before that was probably 2x per month with the XC/track team, so it wasn't really productive.

Two years ago I was 5'8" 112lbs, when I started lifting I was 5'9" 126lbs, and now I am 141lbs. So basically a 15lb bulk over 8 weeks with little increase in bf%.

When I started I was around 6% at 125lbs, and I am now about 10% at 141lbs. I'm estimating about 6-7 pounds of fat/water and 8-9lbs of muscle were gained in that 8 week period.

Unfortunately, I can't keep bulking since Winter Track starts in about a month. So, for the time being, I will be doing a mini-cut to about 132lbs starting today.

SHORT TERM GOALS:
-Cut to 132lbs
-Run a 4:40 1600m
-Run a 2:00 800m
-Run a 10:30 3200m
-Max out on CFA (candidate fitness assessment)

LONG TERM GOALS:
-Increase fitness for cycling in the spring
-Slowly bulk to 140lbs @ 6%
-Perhaps train for a marathon during the summer

CURRENT PRs:
Running
-1600m - 5:00
-800m - 2:12
-3200m - 11:01

Cycling
-40k - 1:03:10 (solo, no TT equipment)

Lifting
-Bench - 145x2
-Squat - 225x1
-Deadlift - ???

Everyday I will be posting my workouts and my nutrition. In addition, I will be posting weight updates periodically.

Thanks for looking!

[ciclista]

October 23rd, 2010

WEIGHTS

Warm up - 50 ab rotations w/ 10lbs, 2x30 pushups, 2x30 situps

Chest
-Bench Press: 1x15 45lbs, 1x10 65lbs, 1x10 85lbs, 1x10 105lbs, 1x6 115lbs, 1x4 115lbs
-Incline Dumbbell Press: 1x15 20lbs, 1x10 25lbs, 3x10 30lbs

Back
-Bent Over Barbell Rows: 1x10 65lbs, 3x10 75lbs
-Bent Over Dumbell Rows: 4x10 25lbs

Shoulders
-Lateral Raises: 4x10 w/ 10lb plates
-Frontal Raises: 4x10 w/ 25lb plate

Abs
-Planks 3x45 seconds, 50 ab rotations w/ 10lb plate, 3x30 4 count butterflies

Triceps
-Extensions: 3x10 25lbs

Biceps
-Barbell Curls: 3x10 45lbs



CYCLING:

Type: Short, Flat/Rolling Hills
G/S: Solo
Distance: 30 miles
Average Speed: 22 mph



SUPPLEMENTS:
-ON Casein
-Multivitamin


NUTRITION: 3100 kcal

[ciclista]

October 24th, 2010

REST DAY

***For future reference, Sunday is always my rest day of the week.


NUTRITION: 2200 kcal

[ciclista]

October 25th, 2010

WEIGHTS

Warm up - 50 ab rotations w/ 10lbs, 2x30 pushups, 2x30 situps

Chest
-Bench Chest Flies: 3x10 25lbs, 1x10 30lbs

Back
-Bent Over Dumbbell Reverse Flies: 3x10 15lbs

Shoulders
-Barbell Military Press: 1x15 45lbs, 3x10 65 lbs
-Front Raises: 3x10 20lbs

Abs
-3x50 ab rotations w/ 10lb plate
-3x30 4 count butterflies

Triceps
-3x20 BW Dips
-Close Grip Bench Press: 1x15 55lbs, 3x10 65lbs

Biceps
-Dumbbell Curls: 3x10 25lbs



RUNNING:

Warmup: 1 mile, plyometrics

Type: Hilly, Short, Pacing Run
G/S: Group
Distance: 4.5 miles

Cooldown: 0.5 miles, stretching

Notes: 5k race on Wednesday!



SUPPLEMENTS:
-ON Casein
-Multivitamin


NUTRITION: 3000 kcal

[ciclista]

October 26th, 2010

WEIGHTS

Warm up - 800m jog, plyometrics, x-drills w/ 35lb plate, 10x incline pushups, 10x decline pushups, 50 bench crunches

Chest
-Bench Press: 1x15 @ 65lbs, 1x10 @ 95lbs, 2x8 @ 115lbs, 2x3 @ 135lbs

Back
-Reverse Flies: 3x10 15lb dumbbells
-Lat Pull Downs: 1x10 70lbs, 2x10 80lbs, 1x6 90lbs
-Seated Rows: 1x10 120lbs, 2x10 130lbs

Shoulders
-Lateral Raises: 3x10 w/ 10lb plates, 1x4 w/ 20lb plates
-Front Raises: 3x10 w/ 25lb plate

Abs
-Planks: 3x45 seconds

Triceps
-Dips: 1x10 BW, 3x10 20lbs
-Close Grip Bench Press: 3x10 75lbs




RUNNING:

Warmup: 1 mile, plyometrics

Type: Race Tapering
G/S: Group
Distance: 3.5 miles

Cooldown: 0.5 miles, stretching

Notes: 5k race tomorrow!! Feeling good - last 5k of the season.


SUPPLEMENTS:
-ON Casein
-Multivitamin


NUTRITION: 2100 kcal*

*couldn't stomach much; was feeling semi-constipated/gassy all day... what's up with that?

[ciclista]

October 26th, 2010

RUNNING:

Warmup: 2 miles, plyometrics

Type: 5k Race, hilly
Conditions: Raining/muddy
G/S: Group
Distance: 3.1 miles

Cooldown: 2 miles, stretching

Race Time: 17:39

Notes: not really a good race... bummer

SUPPLEMENTS:
-ON Casein
-Multivitamin


NUTRITION: 2700 kcal

[braff234]

Are you having some kind of whey after your workouts as well? I would also look into beta-alanine, it would particularly help in the 800 and the mile.

[ciclista]

I had whey, but I ran out recently so I'm using casein right now. To be honest, I like it much better than whey!

What does beta-alanine do to help in those races?

[ciclista]

October 28th, 2010

WEIGHTS

Warm up - 1200m jog, plyometrics, 40 ab rotations w/ 35lb plate, 15x incline pushups, 15x decline pushups, 50 mountain climbers

Chest
-Dumbbell Press: 1x15 2/ 20lb DB, 1x12 w/ 25lb DB, 2x10 w/ 35lb DB, 2x5 w/ 45lb DB

Back
-Reverse Flies: 3x10 15lb DB
-Lat Pull Downs: 1x10 70lbs, 2x10 80lbs, 1x8 90lbs
-Standing Bent Over Rows: 2x10 65lbs, 2x10 75lbs
-Seated Dumbbell Rows: 4x10 @ 30 lbs

Shoulders
-Dumbbell Military Press: 3x10 @ 35lb DB
-Upright Barbell Row: 3x12 @ 45lb bar

Abs
-Planks: 3x45 seconds w/ 60lbs

Triceps
-Tricep Pushdowns: 1x15 @ 50, 3x10 @ 60

Biceps
-Barbell Curl: 3x10 @ 55lbs



SUPPLEMENTS:
-ON Casein
-Multivitamin


NUTRITION: 2800 kcal

NOTES: end of the quarter tomorrow.... probably gonna have to pull an all-nighter tonight :(

[braff234]

I had whey, but I ran out recently so I'm using casein right now. To be honest, I like it much better than whey!

What does beta-alanine do to help in those races?

I would still try and continue to use whey if you can. Use whey after workouts (fast digesting protein), and casein before you goto bed (slow digesting protein).

Beta-alanine supplementation helps delay muscle fatigue, and will particularly help you when you're trying to dig for that final kick at the end of the 800 or mile. If you're interested in the science behind it, goto the BB.com store and select it from the drop down product menu. I highly recommend it; it is one of the few supplements that I use and I swear by it.

[ciclista]

I would still try and continue to use whey if you can. Use whey after workouts (fast digesting protein), and casein before you goto bed (slow digesting protein).

Beta-alanine supplementation helps delay muscle fatigue, and will particularly help you when you're trying to dig for that final kick at the end of the 800 or mile. If you're interested in the science behind it, goto the BB.com store and select it from the drop down product menu. I highly recommend it; it is one of the few supplements that I use and I swear by it.

Alright, I'll check it out. Thanks for the advice!

[ciclista]

October 29th, 2010

RUNNING

Type: Short, Transitional Recovery
Conditions: Chilly!
G/S: Solo
Distance: 5 miles
Pace: 7:15 min/mile


SUPPLEMENTS:
-ON Casein
-Multivitamin

NUTRITION: 3000 kcal

NOTES:
Con: only had 3 hours of sleep in the past 48 hours because of studying/school work... very tired.
Pro: 5 day weekend and halloween! 1st quarter is over!

Good night!

[ciclista]

I finally uploaded some pics at the end of my bulk from 112lbs to 126lbs to 141lbs over about a year of growth, and 2 months lifting (started in late august). I am 16 years old.

112lbs: (closest thing I could find to a shirtless picture)
http://i400.photobucket.com/albums/pp88/luisleme/beforeavi1.jpg

126lbs looked almost the same as the first pic just 1inch taller.

141lbs: (no pump, right after waking)
http://i400.photobucket.com/albums/pp88/luisleme/bbavi1-2.jpg
http://i400.photobucket.com/albums/pp88/luisleme/bbavi2-2.jpg
http://i400.photobucket.com/albums/pp88/luisleme/bbavi3-1.jpg
http://i400.photobucket.com/albums/pp88/luisleme/HPIM2176.jpg

Sorry for the blurry pics and bad posing.

Yes, I have a strong farmer's tan.

[ciclista]

October 30th, 2010

WEIGHTS

Warm up - 2x50 ab rotations w/ 25lb plate, 15x incline pushups, 15x decline pushups

Chest
-Bench Press: 1x15 @ 55lbs, 1x12 @ 65lbs, 1x10 @ 85lbs, 1x10 @ 105lbs, 1x6 @ 125lbs, 1x3 @ 135lbs, 1x2 @ 145
-Incline DB Press: 1x15 w/ 25s, 3x10 w/ 35s

Back
-Standing Bent Over Rows: 4x10 w/ 35lb DB
-Seated DB Rows: 4x10 w/ 35lb DB
-DB Shrugs: 3x10 w/ 45lb DB

Core
-3x25 ab rotations w/ 45lbs
-3x25 4count butterflies

Shoulders
-Barbell Military Press: 1x10 @ 55lbs, 3x10 @ 60lbs
-Lateral Raises: 3x12 w/ 10lb plates
-Front Raises: 4x12 w/ 25lb plate

Triceps
-Standing Tricep Extension: 3x10 w/ 35lb DB

Biceps
-DB Curl: 3x10 @ 30lbs


RUNNING:

Type: Trail Run
Conditions: Nice
G/S: Solo
Distance: 5.5 miles


SUPPLEMENTS:
-ON Casein
-Multivitamin


NUTRITION: 2800 kcal

NOTES: partying it up

[ciclista]

October 31st, 2010

REST DAY - HALLOWEEN!

TRAINING: Walking around for 3 hours trick or treating

NUTRITION: I dunno lol

[ciclista]

November 1st, 2010

WEIGHTS

Warm Up: 2x50 ab rotations w/ 10lb plate, 2x25 pushups, 1x15 decline pushups

Chest:
-Bench Press: 1x15 @ 55lbs, 1x12 @ 65lbs, 1x10 @ 85lbs, 1x10 @ 105lbs, 1x6 @ 125lbs, 1x3 @ 135lbs, 1x2 @ 145lbs
-Incline Bench Press: 3x10 @ 35lb DBs

Back:
-Standing Bent Over Rows: 3x10 @ 35lb DBs
-Shrugs: 3x10 @ 35lb DBs

Shoulders:
-Military Press: 3x10 @ 55lbs
-Lateral Flies: 4x10 @ 10lb plates
-Front Raises: 4x10 @ 25lb plate

Core:
-Ab Rotations: 2x35 @ 25lb plate
-4count Butterflies: 2x25

Triceps:
-Dips: 3x15 BW
-Extensions: 3x15 @ 20lbs

Biceps:
-Curls: 4x12 @ 55lb bar

SUPPLEMENTS:
-ON Casein
-Multivitamin

NUTRITION: 2200 kcal plus a bunch of halloween candy LOL

NOTES: a day behind on the logs

[ciclista]

November 2nd, 2010

WEIGHTS

Warm Up: 2x50 ab rotations w/ 10lb plate, 2x25 pushups, 1x15 decline pushups

Chest:
-Dumbbell Press: 4x12 @ 35lb DBs
-Dumbbell Lateral Flies: 3x10 @ 25lb DBs

Back:
-Standing Bent Over Rows: 4x10 @ 75lbs
-Shrugs: 3x10 @ 125lbs
-Seated Bentover Rows: 4x10 @ 35lb DB
-Reverse Flies: 3x10 @ 15lb DB

Shoulders:
-Lateral Raises: 3x10 @ 10lb plates
-Front Raises: 3x12 @ 25lb plate

Core:
-Ab Rotations: 2x35 @ 25lb plate
-4count Butterflies: 2x30

Triceps:
-Dips: 3x15 BW
-Extensions: 3x15 @ 20lb

Biceps:
-Curls: 3x10 @ 65lb bar

SUPPLEMENTS:
-ON Casein
-Multivitamin

NUTRITION: 3000 kcal

NOTES: Break from running ends today. Starting tomorrow in preparation for the beginning of the season (November 14th). First meet in mid December.

[ciclista]

November 3rd, 2010

WEIGHTS

Warm up - 2x50 ab rotations w/ 25lb plate, 15x incline pushups, 15x decline pushups

Chest
-Bench Press: 1x15 @ 55lbs, 1x15 @ 65lbs, 1x16 @ 105lbs, 1x8 @ 125lbs, 1x6 @ 135

Back
-Lat Pull Downs: 3x10 @ 80lbs
-Seated Cable Rows: 3X10 @ 130lbs

Core
-3x25 ab rotations w/ 45lbs
-3x25 4count butterflies

Triceps
-Cable Pushdowns: 3x10 @ 50lbs
-Overhead Extensions: 3x10 @ 35lb DB
-Bench Dips: 3x20 BW

Biceps
-BB Curl: 3x10 @ 55lbs


RUNNING:

Type: Short Run
Conditions: Chilly
G/S: Solo
Distance: 3 miles


SUPPLEMENTS:
-ON Casein
-Multivitamin


NUTRITION: 3000 kcal

NOTES: took a nap, felt good

[ciclista]

November 4th, 2010

WORKOUT:

BW Circuit WO

Part 1:
10x30 pushups
10x30 situps
10x15 bench dips

Part 2:
10x20 decline pushups
10x20 4count butterflies
10x8 pullups

Part 3:
5x15 burpees
5x15 deep pushups


RUNNING:

Type: Medium Distance
Conditions: Pouring Rain
G/S: Solo
Distance: 4 miles


SUPPLEMENTS:
-ON Casein
-Multivitamin

NUTRITION: 3000 kcal