View Full Version : swFx's bodybuilding journal :)
Ahh, alright, here we go. I'm starting this workout journal, hopefully I can make a commitment and keep it going for a bit. I'll start by telling you all a little about myself. I started lifting about a month ago, and started cutting at the beginning of this week. Here are some of my stats:
Age : 13
Weight : 129
BF%: 13-14%
Max Bench : 100
Arms : 12 inches
Waist : 31 inches
Thighs : 20 inches
Calves : 14 inches
Chest : 33 inches
Goals :
Six-Pack obviously =]
Pull-ups - 10
Bench - 150 LBS
Curl - 60 LBS
Arms - 14"
Calves - 15"
Thighs - 24"
BF% - Sub 10
Weight - 140 while cut
Equipment :
-BodySolid home gym w/ Leg press, leg extensions, bench press, lat pulldown, cable curl/rowing station, tricep extension/ab crunch station, shoulder fly station
-100 lb Barbell/Dumbell set ( I will eventually need more more :)) with straight bar barbell
-Medicine ball for stretching, crunches
-Cross country skiing machine, Fuji Team Racing bike (used by professional Team Mercury a few years back) with training stand, and a 6:13 mile for cardio.
My current split is a 5 day one, divided like so:
Monday : Back/Bi's
Tuesday : Chest/Tri's
Wednesday : Forearms/Calves
Thursday : Delts/Traps
Friday : Legs
Please critique this and give me constructive criticism, I am fairly new. Feel free to post here, or AIM me, my screen-name is swfxrevamp
Here I'll post what my routines are like, I'm not completely set with the number of sets, you guys will have to help.
Weight X Sets X Reps
Monday:
Back/Biceps
Barbell Curls : 30 x 8 x 3
Dumbell Curls : 15 x 10 x 2
Bent-Over Rows : 30 x 10 x 2
Lat Pull-down 40 x 10 x 2
I definetly need to fill in the gaps in this plan...
Tuesday
Chest/Triceps
Bench Press (BodySolid Machine, I have a bench, just no rack for the barbell) : 80 x 8 x 2
Dumbell Pec Fly's : 15 x 10 x 2
Barbell Lying Extensions : 30 x 8 x 2
Dumbell Lying Extensions : 15 x 8 x 2
Tricep Pushdown (Lat Pulldown station) : 40 x 8 x 2
Tricep Extension (Cable) : 30 x 10 x 1
As you can see, I need help with my workouts :)
Wednesday
Forearms/Calves
Forearm curls (on bench w/ dumbell) : 15 x 10 x 3 (Each arm)
Reverse Forearm Curls (on bench w/ dumbell) : 15 x 10 x 3
Calf Press : 150 x 10 x 2
Standing calf raises : 30 x 10 x 2
:-\
Thursday
Delts/Traps
Military Press : 30 x 8 x 2
Dumbell Flyes : 10 x 8 x 2
Shoulder Fly Station : 70 x 10 x 2
Barbell Shrugs : 30 x 10 x 4
Friday
Legs
Leg Press : 160 x 10 x 2
Leg Extensions : 50 x 8 x 2
Hack Squats : 50 x 8 x 2
Deadlifts : 50 x 10 x 2
The one thing everyone is probably noticing: My barbell exercises are mostly at 30 pounds. This is because A) That weight seems to be the weight I need to start with B) I hate changing weight plates :):)
Please reply and help me make a real plan!! I will post my diet in a bit.
Diet of basically everyday
Breakfast - 6:00 AM - 1/2 Cup Oatmeal w/ 2 packets of splenda, Whole Wheat toast w/ Natural Peanut Butter, and 1/2 cup of Fat Free Skim Milk, and 1 cup water, or on other days instead of oatmeal I'll have a bowl of Post Shredded Wheat and Bran, or Kellogs Smart Start.
Protein (Oatmeal day) - 26 (PSWB Cereal Day) - 30g (Smart Start) day - 33g
Carbs - 96g (Oatmeal - 27g, Bread - 48g, PB - 12g, Milk - 6g)
Fat - 2-5g
Cals - 465
Probably too much eh? Maybe I should replace the Bread and PB with a protein shake (I only have Soy Protein right now, im trying to convince parents to get me ON 100% Whey)
Snack 9:45 AM - Bag of peanuts (1/4 cup), and 6 dried apricot pieces.
10g protein
18g carbs
17g fat =O
Lunch 11:21 AM to 11:51 PM - Turkey Sandwich on white bread (what the school sells i guess ill pack my own) and school carton of milk or two.
Protein 20-35g I'm guessing
Carbs - =O idk
Fats - No idea
After School Meal 2:30 PM - Turkey or Ham sandwich on whole wheat bread.
Protein - Dont know exactly, its from the deli no nutrition label. I'm guessing 20-30g, plus the wheat brad thats about 34g max.
Carbs - about 50g
Fats - 2-3g
Pre-Workout- 5-5:30 PM - Usually half scoop of Accelerade mixed with half scoop of protein powder.
Protein - 37g
Carbs - 50g
Dinner/Post Workout 6:00 PM - Whatever family serves, usually something healthy and proteiny, both of my parents are on the South Beach Diet, also Ill have something with alot of low GI carbs because its post workout. I have tennis afterschool until 5 so I cant make the last three meals different times really.
Pre-Bed - 10:00 PM - 250 ML Skim Milk
Protein - 8g
Carbs - 6g (Sugar - 2g)
Fat - <1g
OUMoneyMan
04-10-2004, 04:25 PM
I wouldn't recommend the cutting at this point. Eat as much clean food as you can to give your muscles all the fuel they need for growth. After you've got some good meat packed on that frame then you should start cutting...
The fact that you're playing tennis will give you all the aerobic activity you should need. Throw in a consistent weight training program and you'll need all the food you can get your hands on to build muscle.
Oh, thanks for the advice. Well I'm going to wait until my BF is at 10% then im going to bulk. Ive never had a six pack before and I just want to see it =] I only need about 5 more pounds and ill be sub 10 %, I am cutting to 125 then bulking to 140
13-14%?? How tall are you? At your age, I would be bulking as much as possible! You might as well get all that muscle on you before you start cutting down! I imagine you'll be stick-like if you continue to cut! Just follow your diet VERY carefully and bulk bulk bulk!
I'm 5'6, 129 pounds, itll look fine... i have not alot of fat, just a bit on my stomach
sorry, itll look fine, but yes youre right it will look a helluvalot better after the bulk
Anyone have a critique on what exercises i should add, number of sets, etc?
ChefPhalBignuts
04-10-2004, 07:28 PM
I think cutting then bulking is a good idea, but when you bulk after your cut go farther thatn 140lbs. Go to around 170 or so. Make it a long bulk. Then slow cut.
afghan-queer
04-10-2004, 07:36 PM
Weight - 140 while cut
does not equal "being a beast"
you better eat mad **** and hope you gain weight through age. I'm 205 now at age 17, i was like 155 at 13, slightly chubby though I was back then.
can IM me for tips if u want LLama1917
(trying to post pic but its too big, oh well **** this jewish server)
afghan-queer
04-10-2004, 07:38 PM
dude if you're 13 and 129 don't even ****ing bother counting nutrition labels just stuff every non-junk-food you can find down your throat
when i was 15 i started lifting and gained like 15 pounds in 6 months, after GAINGING weight, i suddenly had six pack. go figure
you might be doing too much at your age/experience level. my current theory is if you can't do 4 full loads per day, you can't do 5 or 6 days a week of lifting
ahhchon
04-10-2004, 07:41 PM
hey kid, drop me an im at ahhchon. i'm from boston.. i'll drop ya a few tips..
john
Rodity
04-10-2004, 08:57 PM
You need alot more weight than 30 lb. on shrugs.
egoatdoor
04-10-2004, 10:07 PM
Originally posted by swfx
Here I'll post what my routines are like, I'm not completely set with the number of sets, you guys will have to help.
Weight X Sets X Reps
Monday:
Back/Biceps
Barbell Curls : 30 x 8 x 3
Dumbell Curls : 15 x 10 x 2
Bent-Over Rows : 30 x 10 x 2
Lat Pull-down 40 x 10 x 2
I definetly need to fill in the gaps in this plan...
A basic rule is large body parts should be trained before smaller parts. Do the back exercises first, then the biceps.
Tuesday
Chest/Triceps
Bench Press (BodySolid Machine, I have a bench, just no rack for the barbell) : 80 x 8 x 2
Dumbell Pec Fly's : 15 x 10 x 2
Barbell Lying Extensions : 30 x 8 x 2
Dumbell Lying Extensions : 15 x 8 x 2
Tricep Pushdown (Lat Pulldown station) : 40 x 8 x 2
Tricep Extension (Cable) : 30 x 10 x 1
As you can see, I need help with my workouts :)
[/b]
The barbell and dumbbell lying extensions are repetitive. I would suggest only doing one of them and add another chest exercise. This will build more overall size in the entire body. If there is not another exercise you can add on your home gym, add a couple of sets on the bench press or do pushups after flyes.
Wednesday
Forearms/Calves
Forearm curls (on bench w/ dumbell) : 15 x 10 x 3 (Each arm)
Reverse Forearm Curls (on bench w/ dumbell) : 15 x 10 x 3
Calf Press : 150 x 10 x 2
Standing calf raises : 30 x 10 x 2
:-\
I think that as a beginner, forearm work is too specialized and should come later after you've mastered the basics and built a foundation of muscle. I would prefer that you take Wednesday off and do calves with legs.
Thursday
Delts/Traps
Military Press : 30 x 8 x 2
Dumbell Flyes : 10 x 8 x 2
Shoulder Fly Station : 70 x 10 x 2
Barbell Shrugs : 30 x 10 x 4
Friday
Legs
Leg Press : 160 x 10 x 2
Leg Extensions : 50 x 8 x 2
Hack Squats : 50 x 8 x 2
Deadlifts : 50 x 10 x 2
The one thing everyone is probably noticing: My barbell exercises are mostly at 30 pounds. This is because A) That weight seems to be the weight I need to start with B) I hate changing weight plates :):)
Please reply and help me make a real plan!! I will post my diet in a bit.
Last two days are fine, except adding calves on Friday as I suggested.
Thanks for the input guys. I will change calves to friday, but about forearms, i hate having small forearms, and i know the exercises so i might as well do them anyways.. I'm going to change all the weights around tomorrow, I'm upping my curling weight to 40, and possibly rowing weight the same.
egoatdoor
04-11-2004, 06:42 AM
Originally posted by swfx
Thanks for the input guys. I will change calves to friday, but about forearms, i hate having small forearms, and i know the exercises so i might as well do them anyways.. I'm going to change all the weights around tomorrow, I'm upping my curling weight to 40, and possibly rowing weight the same.
OK. Move calves to Friday, take Wednesday off and move forearms to Thursday after shrugs. Your forearms will get bit of work doing shrugs, so they'll be warmed up and you'll get more of a benefit.
Changed Calves to fridays, forearms and abs are now on wednesdays.. ( I cant stand not lifting )
I ate like **** today because of easter... But i have dropped 1.5 pounds fat the last 3 days before this... (weighed in the morning after going to the bathroom, before eating)
Monday
Chin-Ups : 2 x 3+
Pull-ups : 2 x 3+
Standing Barbell Curls : 3x8
Hammer Curls : 2 x 10
Bent Over Rows : 2 x 10
Stiff-legged Deadlift : 2 x 10
Tuesday
Bench Press : 3 x 10
DB Press : 2 x 10
DB Flies : 2 x 8
Lying BB Extensions : 2 x 8
Tricep Pushdowns : 2 x 8
Push-ups : 2 x 25
Wednesday
Forearm Curls : 2 x 10
Reverse Forearm Curls : 2 x 10
Weighted Crunches : 3 x 20
Leg Lifts : 2 x 10
Thursday
Military Press : 2 x 10
Dumbbell Flies : 2 x 8
Shoulder Fly Machine : 3 x 8
BB Shrugs : 3 x 10
Front Dumbell Raies : 2 x 8
Friday
Hack-Squats : 2 x 10
Leg Press : 2 x 10
Leg Extensions : 2 x 8
Deadlifts : 3 x 8
Seated Calf Raises : 2 x 10
Calf Presses : 3 x 8
Wow, superb workout today. My monday routine. I upped the weights of all my lifts, and did SL deadlifts for the first time! They rock.
Chin-Ups : 2 x 3
Pull-ups : 2 x 3
Standing Barbell Curls : 35LBSx3x8
Hammer Curls : 10x 2 x 10 (wasted after pullups and barbell curls)
Bent Over Rows : 35 LBS x 2 x 10
Stiff-legged Deadlift :55 LBS x 2 x 10
I upped my previous 30 lb lifts to 35. I can really feel this workout its great :)
Wow! Ever since I redid my workout, things have been great!! My arms feel like jello and my chest is pumped!
Tuesday
Bench Press : 3 x 10
DB Press : 2 x 10
DB Flies : 2 x 8
Lying BB Extensions : 2 x 8
Tricep Pushdowns : 2 x 10
I cheated at lunch today :( I had nachos and ice cream... I couldnt resist... I try again tomorrow.
Pre workout - Protein / Carb shake w/ Revenge , and Protein powder and strawberries mixed with milk.
Workout -
Leg Press 2 x 10
Leg Extension 2 x 8
Deadlifts 2 x 10
Calf Press 2 x 10
Calf Raises 2 x 10
Post Workout - Shake
Cardio:
Constant Motion Regime:
100 jumping jacks
100 mountain climbers
50 side to side jumps
50 step ups
100 jumping jacks
20 dumbell jumps
20 dumbell jumps (left leg)
20 dumbell jumps (right leg)
Workout music:
Wishmaster CD by Nightwish... gr8 **** (Download The Kinslayer)
ahhchon
04-14-2004, 07:25 PM
woh woh,
where are the squats? it's not a leg day w/o sqauts bro.
i noticed that you are doing still leg dl with back and deadlift with legs, switch that around. still leg dl works your hamstrings also whereas deadlifts are focused on mainly back.
i also suggest lowering the reps and increasing the weight. more along the lings of a "max ot" style workout. high intesity, high volume, low rep.
drop me another im if you have questions.
john
Hey guys, I've been really busy over the last few months... April 15th was the last post.. now its august 20 somethingth... Holy balls alot has changed. Well first off.. my stats are alot better since then...
Arms 13 inch
Forearms 10 inch
Thighs 22 inch
Calves 15 inch
Chest 37 inch
Bench - 150 ( 80 when i started lifting )
I've been squatting.. but with low weight (80 pounds) , trying to get my form down, same with deadlift.. and will continue doing so until i get my power rack..
I am also 5'8" and weigh 146.5 now (was 129) :)
I've met my goals of bench press.. calfs.. and other things :)
I'm bulking extremely well i believe.. Summers over so I started yesterday... Today was better than yesterday...
Breakfast - Bowl of Oatmeal, 3 slices of ham w/ 2 slices lowfat cheese melted together, and 2 servings of milk. (71g carbs, around 10g fat, 38g protein)
11:00 - Muffin from dunkin donuts :-\ (Guessing 25-45 carbs)
Lunch - Clam dish .. yes i know really ****ty but i went to friendlys with my friends.. maybe 20g of protein, like 15-20g of fat.. :(
2:15 - Protein shake from GNC (50g protein, 6g carbs)
5:00 - Can of tuna on whole wheat bread (40g protein, 55g carbs)
7:00 - Pasta (thanks mom) (45g carbs)
Protein - 148g (BW - 146.5) Carbs - 212g (=D) Fat - 35-45g ..
Thats... like 1800 cals.. that blows. its wicked hard for me to get that much protein / carbs into me.. damn im gonna need some help
TRUEBLUE83
08-29-2004, 07:43 PM
Originally posted by swfx
Thats... like 1800 cals.. that blows. its wicked hard for me to get that much protein / carbs into me.. damn im gonna need some help
no offsene but what you ate today sounds pretty damn bad... muffin fromm D&D? clam dish? at least you say wicked ;)
yeah man, i know. ****ty. today wasnt too much better.. **** i really need help with this
Still trying to straighten out this bulking thing. Its not going to be perfect until i get my hands on some whey. but my dads like anti-whey.. and lets not forget im 14. he thinks i dont need it and "americans dont have any trouble getting enough protein" and thinks i should only lift to supplement a sport... even though i wrestle. uhhh.. im probably just gonna get some at the mall next time i go.. GNC i think is 6 lbs for 26 bucks or something.. im gonna get some and use it. im having issues getting 200 grams of protein down my throat.. im weighing in at like 146.5 which is good because i was 129 in april and my goal is 165 cut.. (updated from 140 i realized how stupid that was. ) once i get to 165... my goal is to get to 175 cut. Anyways.. for protein.. we have deli meat (turkey, ham, beef.. each about 6 grams of protein per slice..., canned tuna, and chicken.. tuna = 40g per can, chicken = 30g per can.. i just have a hard time getting it down sometimes.)
Like today for example.. i whoofed down a can of chicken for breakfast.. and since i hung out with my friends like a retard in the after noon.. we ordered chinese food.. i had a ton of spear ribs.. id imagine thats alot of protein.. but a ****load of fat. then i got back home at 6 and had roast beef (about 4oz) so im guessing 32-40g of protein, then lifted... then my post workout drink consisted of ... 96g complex carbs, 30g protein (endurox bike drink.. my dads a bike rider.. theres 14g of protein for 2 scoops so i made a shake with that and added 2 cups of milk)..
Anyway.. so only about 120-130g of protein today.. i need to get myself back on track. Hopefully this will motivate me. Todays workout:
-Dumbell Shoulder presses 25 lb dumbs - 2 sets - 8 reps
-Flat Dumbell Press 25 lb dumbs - 2 sets - 10 reps
-Shrugs 130lb - 2 sets - 10 reps
- Tricep Pushdown 20 x 12 x 1 , 35 x 8 x 1, 50 x 8 x 1, 55 x 8 x 1
- Butterfly 90 x 2 x 8
About the 25 lb dumbs on both exercises... its the first time i did these lifts with dumbells... I didnt want to hurt myself.. I usually do the military/shoulder presses with 90 lb barbell, and the bench press with 125 lbs. Comments/suggestions ..? This was tris/delts/chest