The journal of No Sents

[No Sents]

Hello and welcome to my journal! It will officially begin on March 29, 2004 at 7:00am and end on May 28, 2004 at 11:00pm.

This post is designed to answer any questions you may have about me and my plan. Of course, I would love your opinions and critiques. I hope this is enough info!?!?!
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The planned routine:

Week 1-3
Monday: Legs, abs
Squat 4x12
Deadlift 3x12
Lunge 3x 12
Leg curl 3x12
Leg extension 3x12
Crunch 3x15
Twisting crunch 3x15

Wednesday: Chest, shoulders, tris
Incline Db press 4x12
Bench Bb press 3x12
Seated Db shoulder press 3x12
Skull crushers 3x12

Friday: Back, bis
Bent-over Bb row 4x12
Pull-up 3x12
Seated row 3x12
Incline Db curl 3x12

Week 4-6
Monday: Legs, abs
Squat 4x8
Deadlift 4x8
Leg curl 3x8
Knee raise 3x15

Wednesday: Chest, shoulders, tris
Inclined Bb press 3x8
Bench Db press 3x8
Close-grip bench press 3x8
Upright row 3x8
Lateral raise 2x8

Friday: Back, bis
Pull-up 4x10
Bent-over Bb row 3x8
Seated row 3x8
Bb shrug 3x8
Bb curl 3x8

Weeks 7-9
Monday: Legs, abs
Squat 4x5
Deadlift 4x5
Leg curl 3x5
Knee raise 3x15
Crunch 3x15

Wednesday: Chest, shoulder, tris
Bench Bb press 4x5
Incline Db press 3x5
Seated Db shoulder press 3x5
Close-grip bench press 3x5
Dip 2x5

Friday: Back, bis
Bent-over Bb row 4x5
Pull-up 4x8
Seated row 3x5
Bb shrug 3x5
Bb curl 3x5

Week of rest. Come up w/ new plan and goal! LoLz
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The planned diet:

Good morning!

Meal 1:
1 scoop ON Whey
5g HP creatine
5ml Flax oil
2 cups skim milk
1/3 cup oats
1 Banana

Meal 2 (at work): :(
EAS Advant Edge Bar

Meal 3 (at work): :(
1/2 Turkey breast or Roast beef sandwich

Meal 4:
2 egg white
1 egg yoke
2 slices 100% whole grain bread
2 slice turkey bacon
1 whole fruit (unless it is a melon of some sort.)
1 cup baby carrots
1 celery

Meal 5:
½ Turkey breast or Roast beef sandwich w/ 1/4 cup almonds

Meal 6 (pre-workout):
2 granola bars
1 scoop ON Whey w/ water

Meal 7 (post-workout):
1 scoop ON Whey w/ water
5g Creatine
5ml Flax oil

Meal 8:
Salad
Chicken breast, salmon fillet, whiting fillet, or ground round burger
1 cup Brown rice
1/4 cup Almonds
2 cup mixed vegetables

Meal 9:
1 server sunflower seeds

Meal 10:
1 scoop ON Whey
1 cup skim milk

Good night!
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My Stats:
Age- 21
Weight- 185lbs
Height- 6 foot 2 inch
Body fat- dunno%

Goals:
Endurance, Mass, Strength, and flexibility

[waitlifter82]

Just a small critque on diet:

You might want to add a simple carb source (dextrose) for post-workout. (I use gatorade:) ).

Also, 1 cup of almonds is a lot isn't it?? I know your bulking, but I do believe 1 cup contains ~400 calories. Just making sure this isn't a typo.

Looks as if you're getting ~4000 kcals so you should deffiently get some mass

Might want to think about adding a casein source before bed. I know milk contains casein, but cottage cheese is a better source. However, a lot of people can't stand it. If this is the case, there are some protein shakes w/ casesin instead of whey (musclemilk is quite popular).

You said endurance is one of your goals. Are you doing any cardio??

Also, what type of creatine are you taking (eg. creatine monohydrate, dicreatine malate, etc.)

Overall, the workout plan looks pretty good. 12 reps on squats sounds intense!!

[No Sents]

Hey thanks for looking really close at my diet! You are right... I'm actually only eating 1/2 cup of almonds a day... not 2. I'll most defiantly will get Gatorade for the dex.

I do cardio on Saturdays and Sundays. Not too much. I run for 15min.

You nailed in on the head w/ the cottage cheese.... I hate that stuff. I'll look into musclemilk.

I'm using Creatine monohydrate.

Thanks again!

[Heisman]

Here are some critiques of your workout plan:

Week 1-3:

Do deadlifts on back day and do stiff legged deadlifts on leg day. Get rid of the leg extensions, since you already have squats and lunges.

Add in side and bent over laterals for the shoulders.

Week 4-6:

Do deadlifts on back day and do stiff legged deadlifts on leg day. Add if front squats for the quads if you want to.

Do military presses instead of upright rows. Upright rows can hurt you, and military presses are the best shoulder movement IMO.

Instead of seated rows try heavy chin ups.

Week 7-9:

Just follow what I said previously. You might want to make the dips leaning forward and do them after the bench presses.

Make sure the squats are past parallel.

I hope this helps. :)

[No Sents]

Yes, indeed it does help.

Thank you very much for the advise.

[No Sents]

Monday, March 29, 2004

Squat 4x12 60,100,100,100
~note: very intense!

SLDL 3x12 60,100,100
~note: felt good.

Lunge 3x12 40,40,40
~note: Man o man I was tired.

I skipped extension and curls... I was too beat!

Crunch 3x15
Twisting crunch 3x15

------------------------------------------
Beginning weight: 185lbs

[No Sents]

Wednesday, March 31, 2004

Incline Db press 4x12
Bench Bb press 3x12
Seated Db shoulder press 3x12
Skull crushers 3x12

Twas a fun workout! Looks like the creatine is starting to kick in.

[Heisman]

Originally posted by No Sents
Wednesday, March 31, 2004

Incline Db press 4x12
Bench Bb press 3x12
Seated Db shoulder press 3x12
Skull crushers 3x12

Twas a fun workout! Looks like the creatine is starting to kick in.

You have to post the weight that you use. :)

[No Sents]

Oops... do excuse me!

Wednesday, March 31, 2004

Incline Db press 4x12 40,40,40,40
Bench Bb press 3x12 110,100,95
Seated Db shoulder press 3x12 40,40,40
Skull crushers 3x12 50,50,50

Twas a fun workout! Looks like the creatine is starting to kick in.

[RiNgMaSteR]

Nice workouts man. Very similar to what i do. Why not do flat bench before inclines though?

[No Sents]

Originally posted by RiNgMaSteR
Nice workouts man. Very similar to what i do. Why not do flat bench before inclines though?

Thanks for taking a look at it!

I do it first cuz I need some variety. I have always done flat first... but now that times have changed... I do them FIRST!

LoLz!

Do you have a journal?

[No Sents]

Friday, April 2, 2004

Bent-over Bb row 4x12 (50,80,80,100)

Pull-up 3x12
(Wasn't able to do... I dont have a medium to do pull-ups on, but I will very soon!)

Seated row 3x12 (50,80,80)

Incline Db curl 3x12 (40,40,40)

This is the first time I haven't done atleast two bicep workouts... It felt good!

[Heisman]

Why didn't you do deadlifts?

[No Sents]

Originally posted by Heisman
Why didn't you do deadlifts?

I'm sorry H-man... I forgot, but then again when it was doing the bent-over rows I worked a little on the lower back.

[No Sents]

Monday, April 5, 2004

Hail Curt Cobain (died April 5, 1994)!

Squat 4x12 (100,110,110,110) +10lbs!

Deadlift 3x12 (100,100,100)

Crunch 3x15

I didn't do as much today due to the creatine pump... Nevertheless I feel it was good and it was rather difficult to walk afterwards!

[waitlifter82]

Originally posted by No Sents


I didn't do as much today due to the creatine pump...

What does this mean?

[RobArson]

Fantastic journal!

It's great to see somebody who has a detailed plan and is sticking to it (i sure as hell am not that disciplined).

I, personally, would aim for a rep range in between 4 and 8. I read a study somewhere on this website which seemed to indicate that a rep range around 4-8 was best for hypertrophy.

But do what works for you :)

[No Sents]

Originally posted by waitlifter82
What does this mean?

The muscles in my legs are pumped as hell. I figure it's from the creatine being that they have never been this pumped.

[No Sents]

Originally posted by RobArson
Fantastic journal!

It's great to see somebody who has a detailed plan and is sticking to it (i sure as hell am not that disciplined).

I, personally, would aim for a rep range in between 4 and 8. I read a study somewhere on this website which seemed to indicate that a rep range around 4-8 was best for hypertrophy.

But do what works for you :)

Thank you very much!

I'm currently focusing on endurance now. If you'll notice in the weeks following weeks 1-3 I start using heavier weight and doing fewer reps (which is for growth).

[No Sents]

Wednesday, April 7, 2004

Incline Db press 4x12 (50,60,60,60,60) +20lbs Next week I’ll go for 70lbs

Bench Bb press 3x12 (110,100,95) Still lagging...

Seated Db shoulder press 3x12 (40,40,40) Went up easier this time. I'll probably go for 60 next week.

Skull crushers 3x12 (30,30,30) Improved form = greater growth...

Overall I'm pleased with the calisthenics. I have augmented my post-workout protein dosage from 23 to 46 and added 20 carbs to 80 carbs.

[No Sents]

Well, today I've decided to go in a little deeper in my journal. I'm going to start posting my meals for the day so I can make some tweaks!

Today was off to a good start, when I got to work one of my bosses notice that my shoulders looked wider... that felt good!

Friday, April 9, 2004

workout

Bent-over Bb row 4x10 (100,100,100,100)

Deadlifts 3x10 (100,100,100)

Seated row 3x12 (80,80,80)

Bb curl 3x10 (60,60,60)

The workout when really well, I switch to Bb curls from incline curls and could tell a big difference. I love Bb curls! I'm still waiting for my fund to come in so I can get the pull-up/knee raise/dip station... should be two weeks.

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diet

6:30am
Grits
1 scoop ON Whey
1.5c No Fat Milk

9:10am
EAS Bar

11:30am
2 Bread
2 Turkey slices
1 Tbsp Mayo
1c Lettuce
3oz Baby carrots
5 Celery stocks

1:30pm (pre-workout)
2 granola bars
1 scoop ON Whey

2:00pm (during workout)
5g Creatine
53g Dextrose

2:30pm (post-workout)
5g Creatine
53g Dextrose
2 scoops ON Whey

3:30pm
Chicken breast
KC Masterpiece Original
Baked French fries
Heinz Ketchup

4:00pm
Sunflower seeds

5:00pm
1/4lbs Chuck
2 bread
Cheese
Grapes

*7:00pm
1/2c Almonds
Apple

*10:00pm
1c Low Carb No Fat Milk (12g of calcium caseinate!)
1 scoop ON Whey

~3425 30/40/30

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* = predicted meals

[AutoCautionDoor]

Hey man. I noticed that we have similar stats and split. I'll keep an eye on this thread. Good luck.

[No Sents]

Originally posted by AutoCautionDoor
Hey man. I noticed that we have similar stats and split. I'll keep an eye on this thread. Good luck.

Thanks bro!

[Heisman]

Did the deadlifts go well? How is your form?

[No Sents]

Originally posted by Heisman
Did the deadlifts go well? How is your form?

It was good... my form was as good as it could have been (low weight). I loved the pump... as if I couldn't sit! lolz

[waitlifter82]

Are you gaining any weight w/ that diet?? Looks pretty good except for the mayo. But as long as you don't over do it, it's not really a prob.

I'm curious, how's that low-carb milk taste??

[No Sents]

So far I've gained 5 lbs (look all lean)... a little mayo never killed anyone.

The low carb milk taste pretty good, actually.

[AutoCautionDoor]

No Sents: You nailed in on the head w/ the cottage cheese.... I hate that stuff.

If you haven't already, you might want to try some of Josh's recipes for cottage cheese. Many of the recipes make it taste completely different. http://forum.bodybuilding.com/showthread.php?s=&threadid=253239

And congrats on the 5 lbs

[waitlifter82]

Congrats on your 5 lb gain

[No Sents]

Thanks guys!

Yeah man, I've tried the recipes.... I guess CC is not for me, but thank goodness I found that low carb milk! It has the same about of protein but less carbs.

[No Sents]

Saturday, April 10, 2004

"...." thats all I can say about today. It was a hardcore cheat day and tomorrow will probably be that same!

9:00am
Grits
.5c Milk
Whey
1c Low Carb Milk

12:00pm
2 Eggs
2 Turkey bacon
2 bread
3oz baby carrots
4oz Yogurt

3:00pm
EAS Bar

5:30
Chicken Breast
Kc Masterpiece Original
Baked Fries
Heinz Ketchup
1c Milk

8:00pm
Twix
Doritos

10:00pm
Popcorn

10:30pm
Wendy's
Sprite

~ 3100cal 26/50/24 ouch!

[waitlifter82]

Originally posted by No Sents
Thanks guys!

Yeah man, I've tried the recipes.... I guess CC is not for me, but thank goodness I found that low carb milk! It has the same about of protein but less carbs.

Could you tell us how much the low-carb milk costs? (ie. cost per volume unit)

[No Sents]

Good point!

1/2 Gallon of Low Carb Milk (8 servings) = $2.50

2 cups of Cottage Cheese (4 servings) = $2.50

[waitlifter82]

Originally posted by No Sents
Saturday, April 10, 2004


8:00pm
Twix
Doritos

10:00pm
Popcorn

10:30pm
Wendy's
Sprite




Ahh, good stuff :)

[No Sents]

Sunday, April 11, 2004

Happy Easter!

Today, I thought this was going to be a hardcore cheat day, but it turned out ok.

9:00am
2 Scoops Whey
2c Milk

11:00am
1 Whole Egg
2 Egg whites
2 Bread
1c Grapes

3:00pm
EAS Bar

5:00pm
Chicken Breast
KC Masterpiece Original
Baked Fries
Heinz Ketchup
Orange

8:00pm
Slim-Fast Granola Bar... its was good!

9:00pm This is the good stuff
3 Turkey breast
2 bread
4 servings of Peeps (ummm)
1 serving of Jelly beans (they were ok... lolz)

11:00pm
1 scoop Whey
1c Low Carb Milk


~3700cals 20/42/38

thats the closes I've ever been to 20/40/40!

[waitlifter82]

Peeps!!!!! GAG!!!!!!




:)

[No Sents]

Today, I woke up late! No worries though... I just started eating mad crazy.

Friday, April 9, 2004

workout

Sqaut 4x12 (110)

SLDL 3x10 (110) +10lbs!

Crunch/Twisted crunch 3x15

The workout went well. I'm really starting to feel "it" in my legs. I measured my legs earlier this week and they have grown 3" so far. I wonder where they will be in another two weeks!

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diet

10:00am
1c Milk
1 scoop Whey

11:00am
1 Whole Egg
2 Egg whites
2 Bread
3oz Baby Carrots
5 Celery

12:00pm (pre-workout)
2 granola bars
1 scoop ON Whey

12:30pm (during workout)
5g Creatine
53g Dextrose

1:30pm (post-workout)
5g Creatine
53g Dextrose
2 scoops ON Whey

2:30pm
1/2lbs Chuck
2 Cheese
2 Bread
Heinz Ketchup

4:00pm
Sunflower seeds

5:00pm
1 Cornish Hen
Green Pies
Chocolate Bunny
2 Sprites

8:30pm
1/2c Almonds
Apple

10:00pm
1c Low Carb Milk
1 scoop ON Whey

~4800cals 36/35/29

[waitlifter82]

I see about 200g of sugar (or more) there. That's about half of your carbs!!

[No Sents]

mmmmmm sugar!

It's actually more like 300g of sugar.

[No Sents]

Tuesday, April 13, 2004

6:00am
Total Protein
1.5c milk

8:00am
EAS Bar

12:00pm
2 Whole Eggs
1 Egg white
5 Bread
3oz Baby Carrots
1.5c milk

3:30pm
1/4lbs Chuck
2 bread
Heinz
Grapes
Lettuce

5:50pm
1c Milk
1 scoop Whey

8:00pm
Chicken Breast
KC Masterpiece
Baked Fries
Heinz

10:00pm
1c. Low Carb Milk
1 scoop Whey

~3050cals 31/29/40

[No Sents]

Yay!!!!! I finally got my Power Station (Pull-up, dip, and knee raise)! I'll be adding all three into my workouts.

After must deliberation I have decided to incorporate the HST principles into my workout routine. The date of integration was April 12, 2004.

4/12/04
Squats 85x15x2
SLDL 85x15x2
Incline 65x15x2
Flat 65x15x2
Bent-over row (w) 70x15x1
Bent-over row (n) 70x15x1
Shrugs 60x15x2
Shoulder press 60x15x2
BB Curl 30x15x2
Skullz 30x15x2

I did not do as much as I would have like to do, but it was my first time trying a full body workout!

4/14/04
Squats 90x15x2
SLDL 90x15x2
Incline 70x15x2
Flat 70x15x2
Bent-over row (w) 75x15x1
Bent-over row (n) 75x15x1
Shoulder press 65x15x2
BB Curl 35x15x2
Skullz 35x15x2

The weight was actually easier to move this time. I still did not get in all the exercises but w/ time I should be able to do it. Now you know why one of my goals is endurance.

4/16/04
Squats 95x15x2
SLDL 95x15x2
Incline 75x15x2
Flat 75x15x2
Bent-over row (w) 80x15x1
Bent-over row (n) 80x15x1
Shrugs 70x15x2
Shoulder press 70x15x2
BB Curl 40x15x1
Skullz 40x15x2

Again, the weight seems to be getting easier each time. While, BB curling my biceps got abnormally pumped and I had to cut a set :( .

4/19/04
Squats 100x15x2
SLDL 100x15x2
Incline 80x15x2
Flat 80x15x2
Bent-over row (w) 85x15x1
Bent-over row (n) 85x15x1
Shrugs 75x15x2
Shoulder press 75x15x1
Side Lateral 10x15x1
Rear Lateral 10x15x1
BB Curl 45x15x1
Skullz 45x15x1

Weight is still getting easier! I added the side and rear lateral. I cut BB curls and Skulls to 1 set, because I do not like working out over an hour! Tomorrow I'll be cutting the flat bench for the Dips and adding wide-grip pull-ups, narrow-grip pull-ups, knee raises, and side knee raises.

[No Sents]

4/21/04

The weight is now getting harder (getting closer to max... duh!).

Squat 105x15x2
SLDL 105x15x2
Incline 85x15x2
Dips 3, 4 ... HEY HEY HEY this is my first time doing this! LoLz
Pull-up (w) 4 (same as dips)
Pull-up (n) 4 (same as dips)
BO Row (w) 90x15x1
BO Row (n) 90x15x1
Shrugs 80x15x1
Shoulder Press 80x15x1
Side Laterals 15x15x1
Rear Laterals 15x15x1
BB Curls 50x15x1
Skullz 50x15x1
Calve Raises 110x15x2

[No Sents]

4/23/04

Well, its the end of the 15s! I have currently gained 15lbs and 4.5 inches to my thighs... which I'm proud of.

Today’s work seemed easier then the 21st and only took 35 minutes. Must have been my diet.

Squat 110x15x2
SLDL 110x15x2
Dip 10x1/7x1 (I'll be busting out the chains soon... hehehe!)
Incline 90x15x2
Pull-up (n) 4x1
Pull-up (w) 4x1
BO Row (n) 95x15x1
BO Row (w) 95x15x1
Shrug 85x15x2
Shoulder Press 85x15x2
Calve Raise 110x15x2
Knee Raises 15x2

I cut out most of the iso's, because I want to concentrate more on compound form.

[Not So Big]

how much carbs r in your low carb milk? i always thought milk was kinda low on carbs anway
good job with your weight gain and good journal, b4 u kno it u will be lifting some real heavy weights and geting compliments from more then your boss:)

[Heisman]

4.5 inches on your thighs is awesome. Good job bro. Now that you are done with the 15s, things are going to start getting interesting.

[waitlifter82]

Low carb milk contains ~ 3g (or at least mine does). Regular milk is 12g/cup, which is all sugar. Not a big difference, but if you drink 3 or more cups a day, then you cut over 27g of sugar out of your diet.

[Not So Big]

Originally posted by waitlifter82
Low carb milk contains ~ 3g (or at least mine does). Regular milk is 12g/cup, which is all sugar. Not a big difference, but if you drink 3 or more cups a day, then you cut over 27g of sugar out of your diet. thats pretty good, is it sold at normal grocery stores by the milk? i never even heard of low carb milk before. i drink alot of milk in my diet and never even thought about the sugar in it.

[Not So Big]

you gained 4.5 inches on your thighs!??!?!
how long did that take to do that, if i gained 1 inch on my thighs i would have a heart attack i would be so happy, 4.5! good job brothaaa

[waitlifter82]

Originally posted by Not So Big
thats pretty good, is it sold at normal grocery stores by the milk? i never even heard of low carb milk before. i drink alot of milk in my diet and never even thought about the sugar in it.

It's usually sold at the local grocery store (Walmart, Kroger, Publix, or whatever you have in the area). Unfortunetely, it costs nearly twice as much as regular milk

[No Sents]

Thanks guys, I’m looking forward to using real weight in the future! ;)

I’ve been doing squat and sldl’s for four weeks now (that’s where my gains are coming from). Previously I exclusively did leg extensions and leg curls…. I’ll never do those again!

That milk is awesome! I’ve been mixing 1c Low Carb Milk, 1c Skim Milk, 1c Total Protein cereal, and 1 scoop ON Whey for breakfast… its pretty good!

[No Sents]

4/26/04

Today was fun! I finished in 35 minutes... I also upped my pre-workout shake to 56g protein.

Squat 105x10x2
SLDL 105x10x2
Dip 10x2 < Starting to get easy!
Incline Bench 85x10x2
Pull Up (n) 7x1
Pull Up (w) 4x1
BO Row (n) 90x10x1
BO Row (w) 90x10x1
Shrug 80x10x1
Shoulder Press 80x10x1
Calve Raise 105x10x2

[zackmurphy]

My first day of the 10s was today as well. Good times.

You didn't backtrack much from your 15RM weights. That's great if you can still make your 10RMs.

Anyway, nice job.

[No Sents]

Originally posted by zackmurphy
My first day of the 10s was today as well. Good times.

You didn't backtrack much from your 15RM weights. That's great if you can still make your 10RMs.

Anyway, nice job.

My strength has been increasing like mad crazy yo! LoLz

04/28/04

Squats 120x10x2
Calve Raise 120x10x2
SLDL 120x10x2
Dip 10/10 No increase there... BOOOOO! :D
Incline 110x10x1
Pull-up (n/w) 5/3 Grrrr... it is lower.
BO Row (n/w) 110x10x1/130x10x1
Shrug 105x10x2
Shoulder Press 105x10x1

Good day! I'm going to add 10lbs to legs on Friday and 5lbs to the rest.

[No Sents]

4/30/04

Today was a good workout! The weight felt lighter then before. Unfortunately I forgot to go up 10lbs on legs :( .

Squats 125x10x2
Calve Raise 125x10x2
SLDL 125x10x2
Dip 10/10 More complete ROM!!!!
Incline 110x10x1
Pull-up (n/w) 8/7 More complete ROM!!!!
BO Row (n/w) 135x10x1/135x10x1
Shrug 110x10x2
Shoulder Press 110x10x1

[No Sents]

4/3/4

Before I make my workout entry I must say BB.com store rules! I ordered a 5lb tub on Whey on Thursday and used my last two scoops post workout Friday! Well, I start working out today and I'm little paranoid about not getting my whey at least after the work... so I'm sweating it hard (nice play on word, huh?) and I push my last rep and BANG! The door bell rang and there was my sweet so sweet Whey!!! Good job BB.com!

Today’s work felt great! I was overly anxious to get on the weight and when I did I exploded upon those mo foes! Weight also seemed lighter today.

Squat 135x10x2
SLDL 135x10x2
Calve Raise 135x10x2
Dip 11/10 A lot more controlled this time.
Incline 115x10x2
Pull-up (n/w) 7/4
BO Row (n/w) 140x10x1/140x10x1
Shrug 115x10x2
Knee Raise 15x2

I have decided to cut shoulder press out of my work, because incline press hits the same muscles just uses different stabilizers.

[zackmurphy]

Originally posted by No Sents
I have decided to cut shoulder press out of my work, because incline press hits the same muscles just uses different stabilizers.
That's smart, to re-think it now and then, and you can always add lateral raises to hit the medial delt differently and not miss the medial delt attention. Inclines hit the medial, but not all that thoroughly.

[No Sents]

Originally posted by zackmurphy
add lateral raises

Thanks for the advise!