Dylan Klein's New Workout Log

**Active247** · 10-25-2008, 07:44 AM

Members;

Welcome to my new workout log. My name's Dylan and I'm fairly new to bodybuilding, but have been following the sport for quite some time. I used to be a competitive swimmer for 12 years before I decided to devote my time to lifting weights. I will be doing my first show in August this year, and plan on gaining 10-15lbs quality muscle with as little fat gain as possible. I have about 10 months to do so. Right now I am 5'8", 161 lbs @ about 10-12% BF.

As far as training goes, I will be following my training partner, Adam in whatever he does. For now we are executing an Upper/Lower split, 5 days a week. I will be lifting heavier and more intense than I ever have.

As far as supplements go, I am a big fan of Scivation products and use VasoCharge, Xtend, and Whey as my core supplements. If I have enough money, I will use some extra creatine, beta-alanine, and ZMA. Non Scivation products include Fish-oil capsules, a multi-vitamin, and some additional Vitamin-C and E.

My diet will consist of high carbs, high protein and moderate fat.
Macros will go as follows;
Carbs - 400g
Prot - 196g
Fat - 66g
Kcals - 2,978

On Non-workout days I will reduce my carbohydrate intake to 320g/day, totaling, roughly 2,658 Kcals.

Feel free to ask any questions or leave any comments concerning anything. The more input the better.

That being said, I will end with a quote;

"Only those risking to go far will ever know how far they can go."

-DKlein

**Squizzzer** · 10-25-2008, 08:30 AM

sub'd brotha....let's do it

**nrk5014** · 10-25-2008, 09:32 AM

I'm down. Squeeze is a good guy.

**Quelly** · 10-25-2008, 10:06 AM

hey there dude, I'm subbed. I was Adam's very first workout partner and I made some great gains and learned alot with him, this will be good for you bro, good luck!

PS nice macros they look perfect for a young healthy active guy.

**Active247** · 10-25-2008, 01:12 PM

Thanks man. I'm a dietetics major and strongly believe in a solid meal plan, especially when it comes to lifting weights and making lean gains. So far working with Adam has been awesome. I've been going heavier than I've gone (partly due to the fact that I'm a "slacker"), but I'm also showing Adam some new things here and there too, so it's all good.

**Squizzzer** · 10-25-2008, 05:22 PM

Originally Posted by Active247

Thanks man. I'm a dietetics major and strongly believe in a solid meal plan, especially when it comes to lifting weights and making lean gains. So far working with Adam has been awesome. I've been going heavier than I've gone (partly due to the fact that I'm a "slacker"), but I'm also showing Adam some new things here and there too, so it's all good.

yeah you are...both a slacker and showing me stuff...you and you're damn core work...

and i'll vouch that he gets those macros with clean stuff too...you shoulda seen how he looked down on my when i was buying my ice cream today...lol

**Active247** · 10-26-2008, 05:51 AM

So I woke up this morning (7:20am) to weigh myself after a restful day of nothing yesterday, and I have to say, my body did some serious growing overnight. Weighed in at 162.4 lbs - just over a lb from my previous weigh in on last Sunday. Not sure how accurate this is, because I did change my diet yesterday, and switched from Scivation's C.H.A. diet to the one I stated in my first post. I think I just replenished my glycogen stores causing the 1+lb gain. Next weekend will be a better indicator.

Immediately following I had 5g L-glutamine and 16oz water.

For breakfast (8:00am) I had some delicious home-made (meaning microwaved) scrambled eggs; 1 whole, 6 whites, 60g (dry measure) oatmeal, 85g banana, 1 cup coffee, 1 multi-vitamin, 1 fish oil, and 1 sesamin. CHO - 60g, Prot - 30g, Fat - 11g.

Today will be nothing more than another rest day.

**Squizzzer** · 10-26-2008, 07:03 AM

yeah man...def refilling that glycogen...plus all the water its pulling in...have you noticed any differences in energy yet?

**FATHER FLEX** · 10-26-2008, 07:15 AM

Originally Posted by Squizzzer

yeah man...def refilling that glycogen...plus all the water its pulling in...have you noticed any differences in energy yet?

Definatly it, I am usually a pound heavier after my weekends were I don't do much else other than catch up on school work.

About time you got over Eric! Look how Eric had to rub it in that he was your first.

LOL

Awesome having you aboard Dylan!

**Squizzzer** · 10-26-2008, 07:21 AM

Originally Posted by FATHER FLEX

Definatly it, I am usually a pound heavier after my weekends were I don't do much else other than catch up on school work.

About time you got over Eric! Look how Eric had to rub it in that he was your first.

LOL

Awesome having you aboard Dylan!

yeah man...it took me like 2 years but i did it...

and dylan...this is the freak i've been tellin ya about

**Active247** · 10-26-2008, 07:41 AM

Originally Posted by Squizzzer

yeah man...it took me like 2 years but i did it...

and dylan...this is the freak i've been tellin ya about

Haha, I see.

Alberto, Adam can't sing enough of your praises, haha. But seriously, thanks for hopping on board my training log. I'm open to all comments and suggestions. The more input the better.

I'm looking to get some pics up soon, too.

**Active247** · 10-26-2008, 07:50 AM

Originally Posted by Squizzzer

yeah man...def refilling that glycogen...plus all the water its pulling in...have you noticed any differences in energy yet?

No differences in energy yet, but I noticed that I'm definitely filling out a bit. Which is nice : ) haha. We'll just have to see at 7:30am, Monday morning, for a very inviting heavy leg day! CAN'T WAIT!!

**FATHER FLEX** · 10-26-2008, 01:50 PM

Originally Posted by Active247

Haha, I see.

Alberto, Adam can't sing enough of your praises, haha. But seriously, thanks for hopping on board my training log. I'm open to all comments and suggestions. The more input the better.

I'm looking to get some pics up soon, too.

You are in good hands with A-bomb.

That's when he doesn't have a Chipotle burrito in them that is.

Your macros are right were they need just like Eric said. You are all set up to do your thang, all you need to do now is put in your part!

**Quelly** · 10-26-2008, 03:51 PM

Originally Posted by FATHER FLEX

Look how Eric had to rub it in that he was your first.

LOL

you never forget your first....its rough, a little unnerving, painful, but also a joyous experience.

and we started working out together too after I took his virginity

**Active247** · 10-26-2008, 03:51 PM

Originally Posted by FATHER FLEX

You are in good hands with A-bomb.

That's when he doesn't have a Chipotle burrito in them that is.

Your macros are right were they need just like Eric said. You are all set up to do your thang, all you need to do now is put in your part!

I've got no problem with the training portion. I'm not afraid of pain, or throwing up, or going to failure; I'm down for anything. Swimming has taught me a lot about how to push through pain and fatigue. Tomorrow morning is going to be FUN!

**Active247** · 10-26-2008, 03:53 PM

Originally Posted by Quelly

you never forget your first....its rough, a little unnerving, painful, but also a joyous experience.

and we started working out together too after I took his virginity

Ahhhhhh, so that's why he walks funny. And he said it was because of the heavy squats. Haha.

**Quelly** · 10-26-2008, 04:17 PM

Originally Posted by Active247

Ahhhhhh, so that's why he walks funny. And he said it was because of the heavy squats. Haha.

like I said...you never forget your first

**Active247** · 10-26-2008, 05:14 PM

Recap of today's meals:

8:00am - 1 egg, 6 whites, 60g oatmeal, 85g banana, 1 cup coffee
10:30am - 49g shredded wheat, 8oz skim milk, 1 scoop Scivation Chocolate Whey, 92g apple, 16g peanut butter
1:00pm - 60g oatmeal, 1 cup cottage cheese, 1.5 tsp flaxseed oil
3:30pm (in cafeteria) - big salad, some olive oil, chicken breast, a small apple, a glass of milk
6:30pm - 6oz sweet potato (without skin), 7 egg whites, 1.5 tsp flaxseed oil
9:00 - I plan on eating 40g oatmeal, another scoop of whey, some broccoli, and another tbsp of peanut butter

At some point in the night - 1/2 c cottage cheese, 1/2 scoop whey, 1.5 tsp flaxseed oil

Drank 4L of water so far...and still chuggin.

Waking up at 5:45am tomorrow having Meal One then hitting the weights at 7:30am for a heavy leg day.

Peace, peace, and that's my piece.

**Squizzzer** · 10-26-2008, 05:24 PM

so i get home from "work" and i see all this...and i'm not the least bit surprised...lol

**Active247** · 10-26-2008, 05:37 PM

Originally Posted by Squizzzer

so i get home from "work" and i see all this...and i'm not the least bit surprised...lol

What do you mean by "this"?

**Squizzzer** · 10-26-2008, 05:39 PM

Originally Posted by Active247

What do you mean by "this"?

the me and eric having sex thing...

**FATHER FLEX** · 10-26-2008, 08:11 PM

A fitday man! I all ready like this guy!

**Active247** · 10-27-2008, 06:38 AM

So I just finished my workout with Adam. It was a heavy leg day; I didn't feel great, but I pushed through any way. Here's the breakdown;

6:00am - 49g shredded wheat, 94g apple, 1 scoop whey mixed in 8oz skim milk, 1 tbsp peanut butter. 67/38/10 (CHO/Prot/Fat)

7:00am - 2 scoops vasocharge, 1,000mg vitamin-c, 200mg ALA

7:30-8:45am - Workout*, 6 scoops xtend (generously provided by Adam) and 2g beta-alanine.

Overhead squats (warm-up):
10 x bar
10 x 95

Squats:
8 x 135
5 x 185
3 x 225
3 x 225
2 x 225
3 x 225
2 x 235

Glut-ham raises:
5 x BW
6 x BW
6 x BW
8 x BW

Leg Press s/s w/ Calf raises:
6 x 540
4 x 630 / 12 x 540
6 x 590 / 10 x 590
4 x 630 / 12 x 540

Donkey Calf raises s/s w/ DB Lunges:
12 x 180 / 5 each leg x 60
12 x 180 / 8 each leg x 65
12 x 180 / 6 each leg x 70

*since I didn't write anything down and went pretty much on instinct (not to mention I have bad short term memory), some of the sets may be off by a LITTLE. For the most part weight and reps are accurate, though. Correct me if I'm wrong, Adam.

9:00am - 16oz grapefruit juice, 10oz skim milk, 1 scoop whey. 60/32/1
5g creatine monohydrate, 1,000mg vitamin-c, 400IU vitamin-e, 200mg ALA

Peace, peace and that's my piece.

**nrk5014** · 10-27-2008, 07:24 AM

nice sesh today bro, high volume on those squats. I'm gonna have to lift with adam so I can get some free xtend

**Active247** · 10-27-2008, 07:44 AM

Originally Posted by nrk5014

nice sesh today bro, high volume on those squats. I'm gonna have to lift with adam so I can get some free xtend

Thanks man. Trying to get my legs up. I'm not used to going heavy for legs yet. My endurance is good, but my strength is lagging. If I can get 3-5 reps x 315 by the end of the year I'll be very happy.

**nrk5014** · 10-27-2008, 08:12 AM

yeahh, even a 315x1 before january 1st would be awesome in my book. I'm with you in trying to get my legs up. I neglected them for so long, and now I'm payin for it lol.

**Active247** · 10-27-2008, 08:23 AM

Originally Posted by nrk5014

yeahh, even a 315x1 before january 1st would be awesome in my book. I'm with you in trying to get my legs up. I neglected them for so long, and now I'm payin for it lol.

Yea, swimming definitely hasn't prepared me for heavy squatting, haha. No excuses though. It is what it is and I'm just gonna push through the pain and keep adding weight! There's no time like the present.

**Squizzzer** · 10-27-2008, 08:27 AM

Originally Posted by Active247

Squats:
8 x 135
5 x 185
3 x 225
3 x 225
3 x 235
3 x 235
2 x 245
Correct me if I'm wrong, Adam.

fixed

Originally Posted by nrk5014

I'm gonna have to lift with adam so I can get some free xtend

dude...if you come down i'll gladly supply you with a couple scoops of xtend

Originally Posted by nrk5014

yeahh, even a 315x1 before january 1st would be awesome in my book.

x2
you know...considering there is only 9.5 weeks left in this year

**Active247** · 10-27-2008, 08:36 AM

[QUOTE=Squizzzer;237436351]fixed

I thought I was off on the squats. I couldn't remember for the life of me what I did. Haha. Thanks.

**toddbz** · 10-27-2008, 10:41 AM

I'm in.
Looks good man.
Yeah you and Adam will work wonders for each other (not like that Eric).
As Adam can atest. A good training partner is priceless at times...for me all the time.
Numbers on the diet look shexy. Yeah for a young guy like yourself that has a background in using carbs the CHA diet makes zero sense. I believe you'll surprise yourself even with the time remaining in this year.

So get to it!!

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