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5 Oct 2006:

Daily diet notes:
Breakfast, lunch, and dinner all on point with the diet schedule. Missed one or two protein shakes today (wasn't really paying attention).

Army PT notes:
Pretty...

Three 6 Mafia's hits or Rick Ross's new album...both get you in the "angry, I wanna trash these weights" mood...

It's not really a lift....but more of an exercise....I'd pick "8 count body builders"...if I were to really pick an actual lift, it would have to be clean and press

4 Oct 2006:

Daily diet notes:
Missed breakfast (got to skip morning formation, class officer junk let me sleep in). Lunch followed diet schedule but missed the veggies and wheat bread. Dinner on...

VMI09's Get Bigger and Stronger Log

General Information:
19 years old, have been lifting for 4 years
Height: 6' 1”
Average two week weight prior to log: 202.6
Body Fat Percentage: 10.5%...

I've had good results from supplementing with glutamine...if you wanted to try that, but it sounds like you're trying to spark the release naturally, in which case I like do to heavy squats...just my...

I've recommended it to a few of my friends who were interested in getting bigger/boosting up strength, but had never really done a workout program before...All of which have had success so far.

Yeah, I lost 10 pounds before I gained it back + the other 30ish pounds.

Probably not the forum for this type of thread...But I'll submit my response anyways...


Entered at 180, 6'1"...currently 208, still 6'1". BF has gone down from approx 18 to 13%.

Try this, it knocked off lots of excess on teh abs and made them much more defined. I found it on bb.com's exercise list for abs...there are many exercises listed there that I have found useful.
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Too many reps for such low weight work sets...if you can rep 315 (as you claim), then your work sets should have higher weights and lower reps (no more than 4-5).

Just my 2 cents.

It might behoove you to stay away from getting into heavier weights at a young age simply because your bones haven't finished forming (hell, mine haven't either)

Well...in response to your 3 times/day bowel movements...here is something to think about...

When I went through "Hell Week" I probably had about 5 hours max sleep, and the rest of the time I was...

Eat all of your eggs, not just the whites. :)

Give more information on what routine(s) you have been doing, what worked, what didn't, etc....You've got to give more details before anyone can accurately suggest any helpful information.

I'm not really sure what you're asking here...But if you are doing this everyday, I suggest you tone it down to twice a week at the most (with a few days rest between these exercises), since you will...

Dont do chest and legs on same day bro...split those two up, as they are the two most important days, they deserve equal attention.

For me I do day 3 before day 2, but other than that same deal...And after 8 weeks on the program I wrote for myself I am seeing some very nice gains in mass and strength. Kudos on your pursuit of...

Many world class lifters don't do direct calf work...instead they do leg work and get bigger calves as a result.

BUT I find that I really like doing a calf raise like this:

Get on the smith...

You could shave off one of those cardio days in place of a duplicate of your Wednesday workout...Don't forget that working out your legs is very important for overall gains in strength and mass!