my online journal

[justin94]

Diet -

7:00 - 1 Scoop of whey + a piece of whole wheat toast
8:30 - Two Double Cheeseburgers ( cheat day )
11:00 - PWO Shake - 3 scoops cytogainer
1:30 - Macaroni with spam and eggs + glass of milk
4:00 - bowl of rice, 8 oz. steak + scoop of mashed potatoes
7:00 - Hand full of almonds, broccoli, 8 oz. steak
10:00 - 2 glasses of milk and 2 fish oil capsules


Workout - Chest/Triceps

Warm-up

3 minutes on treadmil @ 6.5mph


Flat Barbell Bench

135x10
155x10
175x10
185x8
190x6

Incline DB Bench

50x10
60x10
65x8
70x5

Cable Crossovers

50x12
60x12
70x10

Weighted Dips

25x10
25x10
25x8

Close-Grip Bench

95x10
115x10
135x8

[justin94]

Split is..

Chest/Triceps
Back/Biceps
Rest
Shoulders/Calves
Legs
Rest
Repeat

So each muscle group should get at most 6 days of rest, I run on the treadmill for 3-5 minutes before each workout to get my blood flowing.

My diet jumps up and down, but I get over 2600 calories a day( 55, 27, 18 ratio), Post workout, and breakfast is always the same. Lunch, dinner, and snacks varies. I just try to get as much food in as possible.

Bulking til mid-December.

[justin94]

Diet - Dirty Bulk

7:00 - Scoop of whey, glass of milk, cup of macaroni
10:00 - Two glasses of milk, 2 waffles, sausage patty
12:20 - Beef/Bean burrito, two glasses of milk, 2 Hash browns
3:00 - Protein shake ( 15g's protein, 5g's creatine, half cup of crushed oats )
5:20 - Half scoop of whey, Double Cheeseburger
8:00 - Bowl of Rice, 10 oz. porkchop
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Back/Biceps

Warm-up

3 minutes on treadmil @ 6.5mph


BB Deadlifts

135x12
185x6
225x6
285x5
290x5

Lat Pull-downs

135x10
150x10
165x8
180x8

Wide-Gripped Pull-ups

1x16
1x13
1x13
1x10

T-Bar row ( wasn't feeling it.. )

135x10
155x10
185x8
160x6

Dumbell Curls ( each arm )

40x10
40x10
35x10

Barbell Curls

60x10
70x8
60x8

[justin94]

Diet

7:00 - Scoop of whey, glass of milk, cup of oats and hand full of almonds
10:00 - Two glasses of milk, bean/beef burrito
12:20 - 4 whole eggs, two glasses of milk,
3:00 - Protein shake ( 15g's protein, 5g's creatine, half cup of crushed oats )
5:20 - Pastrami Sandwich ( 70-80 grams of protein )
8:00 - Bowl of Rice, cup of snow peas, ribs
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Shoulders/Traps

Warm-up

3 minutes on treadmil @ 6.5mph
2 min shoulder stretches

BB Shrugs

135x12
185x8
225x8
225x8
225x8

DB Press ( seated )

50x10
55x10
65x8
65x8
60x8

BB Upright Rows

80x10
90x10
100x10
105x8

Rear Delts ( reverse fly ) Machine

90x10
105x10
120x8
120x8

DB Lateral Raises

20x10
25x10
25x10
30x8

Cardio :

20 minutes of swimming

[justin94]

Diet

7:00 - Scoop of whey, tbsp olive oil, cup of brown rice w/ rice seasoning
10:00 - Two glasses of milk, 2 egg omelette, 2 hash browns
12:20 - Two glasses of milk, beef/bean burrito
3:00 - Pre-WO Protein shake ( 15g's protein, 5g's creatine, half cup of crushed oats )
5:20 - Two Double Cheeseburgers
8:00 - 6 oz chicken, bowl of rice, cup of mushrooms
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Legs

Warm-up

5 minutes on treadmil @ 5.5mph
2 mins foam rolling

Squats

135x10
185x6
225x6
245x5
255x4

Leg Extension ( Quads )

155x10
210x10
240x10
255x10

Seated Leg Curls ( Hamstrings )

155x10
180x10
225x10
240x10

Weighted DB Lunges ( each leg )

40x12
40x10
35x9
25x10

SL Deadlifts

135x8
155x8
185x8

[Majestyc]

Your lifts are highly impressive! You lift weigh more than the average 14-year old.

Rated 5 stars and subscribed.

[justin94]

Your lifts are highly impressive! You lift weigh more than the average 14-year old.

Rated 5 stars and subscribed.

Thanks!

[justin94]

Diet -

7:00 - 1 Scoop of whey + Cup of Oats + cup of milk
11:00 - Cup of Oats, double cheeseburger
1:30 - 2 cups of pasta, 8 oz steak
4:00 - 1 Scoop of whey + Cup of Oats
7:00 - Cup of rice, 6 ounces of pork chops, cup of mushrooms
10:00 - 2 glasses of milk and 2 fish oil capsules


Workout - Chest/Triceps

Warm-up

3 minutes on treadmil @ 6.5mph


Flat Barbell Bench

135x10
160x8
175x8
185x8
195x6

Incline DB Bench

50x10
60x10
65x8
70x8

Cable Crossovers

60x10
70x10
70x10
70x10

Weighted Dips

25x8
25x8
25x8

Close-Grip Bench

95x10
115x10
135x8
135x6

[justin94]

Diet

7:00 - Scoop of whey, 2 cups of pasta, 1 fish oil capsule
10:00 - Two glasses of milk, 2 waffles, sausage patty
12:20 - Two glasses of milk, beef quesadilla
2:00 - Protein shake ( 15g's protein, 5g's creatine, half cup of crushed oats )
3:40 - TwoDouble Cheeseburgers
5:30 - 3 pieces of fried chicken, salad
8:00 - Bowl of Rice, 6 oz. chicken
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Back

Warm-up

3 minutes on treadmil @ 6.5mph


BB Deadlifts ( Max day )

135x5
185x3
225x3
285x3
315x3
340x2
360x1 ( new PR, sloppy form, but it's still a rep )

Lat Pull-downs

135x8
150x8
165x8
180x8

Wide-Gripped Pull-ups

1x17
1x14
1x12

T-Bar row

135x10
155x8
185x8
185x8

Cardio :

2 miles @ 7.5mph on the treadmill

[justin94]

Diet

7:00 - 2 cups of pasta, 6 oz steak
10:00 - Two glasses of milk, sausage, one muffin
12:20 - Two glasses of milk, 4 slices of pizza
3:00 - Protein shake ( 15g's protein, 5g's creatine, half cup of crushed oats )
5:20 - Double Cheeseburger
8:00 - Bowl of Rice, meatballs, scoop of whey
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Shoulders

Warm-up

3 minutes on treadmil @ 6.5mph
2 min shoulder stretches


DB Press ( seated )

50x10
55x10
65x8
65x8
70x0 ( phail )
55x6

BB Upright Rows

80x10
90x8
100x8

Rear Delts ( reverse fly ) Machine

90x10
105x8
120x8

DB Lateral Raises

20x10
25x10
25x10
25x8

[justin94]

Diet

7:00 - Scoop of whey, Glass of milk, 2 cups of pasta
10:00 - Three glasses of milk, 2 egg omelette, 2 hash browns
12:20 - Three glasses of milk, handful of almond
3:00 - Pre-WO Protein shake ( 15g's protein, 5g's creatine, half cup of crushed oats )
5:20 - Pastrami Sandwich ( 75+ grams of protein, ya rly )
8:00 - 1 cup of pasta, 6 oz steak, cup of orange juice
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Legs ( Low Volume )

Warm-up

5 minutes on treadmil @ 5.0mph
2 minutes of foam rolling

Squats

135x5
225x5
255x5
285x3
295x1
305x1
315x0 ( failed, will try again next week )

SL Deadlifts

135x10
155x8
185x8
185x8

[justin94]

Diet -

7:00 - 1 Scoop of whey, Glass of Milk, whole potato, cup of mushrooms
11:00 - Protein Shake ( Scoop of whey, 2 scoops of cytogainer )
1:30 - 1 cup of pasta, cup of broccoli, 8 oz steak
4:00 - 3 KFC Snackers
7:00 - *Will update*
10:00 - 2 glasses of milk and 2 fish oil capsules


Workout - Chest/Triceps

Warm-up

5 minutes on treadmil @ 4.5mph


Flat Barbell Bench

135x10
175x8
185x8
195x6
205x3

Incline DB Bench

50x10
65x8
70x8
75x7

Cable Crossovers

60x10
70x10
70x10

Weighted Dips

25x10
25x8
25x8

Close-Grip Bench

115x10
135x8
145x8

[justin94]

Diet

7:00 - 2 cups of pasta, 8 oz. steak, glass of milk
10:00 - Two glasses of milk, 2 waffles, sausage patty
12:20 - Beef/Bean burrito, two glasses of milk
3:00 - Protein shake ( 15g's protein, 5g's creatine, half cup of crushed oats )
5:20 - Two Double Cheeseburgers
6:30 - Fried chicken
8:00 - Bowl of Rice, Tofu, cup of mushrooms, 4 oz chicken
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Back/Biceps

Warm-up

10 minutes of boxing
3 minutes of treadmill @ 5.0mph


BB Deadlifts

135x10
225x5
285x5
300x4
285x3

Lat Pull-downs

150x10
150x10
165x8
180x8

Wide-Gripped Pull-ups

1x15
1x15
1x13
1x10

T-Bar row

155x8
185x8
195x8

Dumbell Curls

40x8
40x8

Barbell Curls

70x8
80x8
80x7

[Majestyc]

You continue to amaze me with your strength. Keep up the excellent work.

I hope you compete in Strongman or Powerlifting competitions in the future.

[justin94]

Thanks for the comments man, I really appreciate it!

[justin94]

Diet

7:00 - 2 cups of pasta, scoop of whey, glass of milk
10:00 - Two glasses of milk, sausage, two muffins
12:20 - Two glasses of milk, 6 oz. chicken
3:00 - Protein shake ( 25g's protein, 5g's creatine, half cup of crushed oats )
5:20 - Double Cheeseburger
8:00 - Bowl of Rice, 6 oz pork
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Shoulders

Warm-up

3 minutes on treadmil @ 5.0mph
2 min shoulder stretches


DB Press ( seated )

50x10
55x10
65x8
70x6

BB Upright Rows

80x10
90x8
100x8

Rear Delts ( reverse fly ) Machine

90x10
105x8
120x8
120x8

DB Lateral Raises

25x10
25x10
30x8
30x7

[Majestyc]

Great workout, very strong lifts.

[justin94]

Diet

7:00 - Scoop of whey, Glass of milk, 2 cups of pasta
10:00 - Three glasses of milk, Two Cinnamon Buns
12:20 - 8 oz steak, 2 cups of pasta, cup of mixed peas and corn
3:00 - Post-WO shake ( 30g's protein, 5g's creatine, one cup of crushed oats )
5:20 - 1 cup of rice, 3 scoops of cytogainer
8:00 - 4 oz chicken breast, cup of mushrooms, handful of almonds
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Squats/ Power

Warm-up

5 minutes on treadmil @ 4.5mph
2 minutes of foam rolling

Squats

135x5
225x3
255x3
285x2
315x1 ( broke 3 plates, will continue with a normal leg routine next week again )

Power Cleans
135x5
185x4
195x2
195x2
195x1

Sprints

2x400m
1x300m
1x200m

[justin94]

Diet -

7:00 - 1 Scoop of whey, 2 cups of pasta, 1 banana
11:00 - Protein Shake ( Scoop of whey, 2 scoops of cytogainer )
1:30 - 1 cup of pasta, handful of almonds, 6 oz chicken breast
4:00 - 4 eggs, half can of spam, 4 oz. steak, cup of rice
7:00 - 2 cups of pasta, 4 oz. steak, half can of spam
10:00 - 2 glasses of milk and 2 fish oil capsules


Workout - Chest/Triceps

Warm-up

3 minutes on treadmil @ 4.5mph


Flat Barbell Bench

135x5
175x5
195x5
205x4
210x2

Incline DB Bench

55x8
65x8
70x8
75x8

Cable Crossovers

70x10
70x10
70x10

Weighted Dips

25x8
25x8

Close-Grip Bench

115x10
135x8
145x8
135x6

[justin94]

Diet

7:00 - 2 cups of pasta, 2 scoops of whey, 2 glasses of milk
10:00 - Two glasses of milk, two hot hogs
12:20 - beef/bacon quesadilla, two glasses of milk
3:00 - Protein shake ( 25g's protein, 5g's creatine, half cup of crushed oats )
5:20 - Two Double Cheeseburgers
8:00 - Bowl of Rice, 4 oz. steak, 2 eggs, 1/4 cup of spam
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Back/Biceps

Warm-up

3 minutes of treadmill @ 5.0mph
2 mins foam rolling ( back )


BB Deadlifts

135x5
225x5
285x5
315x5
325x4 ( grip failed, could have gotten 5 )

Lat Pull-downs

135x8
150x8
180x8
180x7

Wide-Gripped Pull-ups

1x14
1x14
1x14
1x13

T-Bar row

185x8
195x8
205x7

Barbell Curls

80x8
80x8
80x8
70x8

[justin94]

Diet

7:00 - 6 eggs, Glass of milk, 2 cups of pasta
10:00 - Three glasses of milk, 2 eggs, 2 hash browns
12:20 - 2 cups of pasta, 6 oz steak, 2 glasses of milk
3:00 - Pre-WO shake ( 15g's protein, 5g's creatine, one cup of crushed oats )
5:20 - 2 double cheeseburgers
8:00 - 1 cup of rice, half a potato, cup of mushrooms, 8 oz steak
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Squats/ Power

Warm-up

5 minutes on treadmil @ 4.5mph
2 minutes of foam rolling

Squats

135x6
225x6
255x6
275x5
285x4


Power Cleans

135x3
185x3
195x3
195x2

Leg Extensions

185x15
255x15
255x15

SL DL

155x10
185x10
185x8

Plyometrics

Buttkicksx400m
Highkneesx400m
Bunny hopsx200m

[Majestyc]

You're growing like weed, mass-wise and strength-wise. Great progress.

[justin94]

Thanks dude

[justin94]

I had to run 4 miles today for my 10 week grade..

Diet -

7:00 - 3 cups of pasta, 2 scoops of whey
10:15 - 3 glasses of milk, 1 bagels, 2 eggs
12:25 - 2 glasses of milk, 2 double cheeseburgers
2:40 - Protein shake ( 25g's protein, 5g's creatine, half cup of crushed oats )
5:20 - Two Double Cheeseburgers
8:00 - Bowl of Rice, 8 oz. chicken, cup of mushrooms
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Chest/Triceps

Warm-up

3 minutes on treadmill @ 5.0mph


Flat Barbell Bench

45x15
155x6
185x5
195x5
200x5
205x5

Incline DB Bench

60x8
65x8
70x8
75x7

Cable Crossovers

70x10
70x10
70x10

Weighted Dips

25x8
25x8
bodyweightx10

Close-Grip Bench

95x8
135x8
135x8

[justin94]

Diet

7:00 - 2 cups of pasta, 4 eggs, glass of milk
10:00 - Two glasses of milk, 2 waffles, sausage patty
12:20 - 1 double cheeseburger, 2 glasses of milk
3:00 - Protein shake ( 15g's protein, 5g's creatine, half cup of crushed oats )
5:20 - Two double cheeseburgers
8:00 - handful of almonds, cup of rice, half can of spam
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Back/Biceps


BB Deadlifts

135x5
225x5
275x5
315x5
325x5

Lat Pull-downs

150x8
150x8
180x8
180x8

Wide-Gripped Pull-ups

1x12
1x12
1x12
1x12
1x10

Close-Grip Cable Row

120x10
135x10
150x8
155x8


Barbell Curls

80x8
80x8
80x7
70x8

[Majestyc]

Strong session overall. Very impressive lifts.

[justin94]

Diet

7:00 - Jack in the Box Steak and Egg Burrito + 1 glass of milk
10:00 - Two glasses of milk, scoop of whey
12:20 - Two glasses of milk, double cheeseburger
3:00 - Pre-WO shake ( 15g's protein, 5g's creatine, one cup of crushed oats )
5:20 - 2 scoops of whey and 1 whole potato
8:00 - 1 cup of rice, mixed veggies, 8 oz steak
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Legs/ Power

Warm-up

2 minutes of foam rolling

Squats

135x5
225x5
255x5
275x5
295x5 ( parallel on the last two reps )


Power Cleans

135x3
185x3
195x2
200x1

Leg Extensions

255x15
255x15

SL DL

155x10
185x10
185x8

Plyometrics

Buttkicksx400m
Highkneesx400m
Bunny hopsx200m

[justin94]

Diet

7:00 - 2 cups of pasta, 4 eggs, glass of milk
10:15 - 2 glasses of milk, 2 hotdogs
12:25 - 2 glasses of milk, steak quesadilla
2:40 - Protein shake ( 25g's protein, 5g's creatine, half cup of crushed oats )
5:20 - Double Cheeseburger, Protein bar ( FOR FREE, YA RLY! )
8:00 - Bowl of Rice, 6 oz steak, spinach
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Chest/Triceps

Warm-up

3 minutes on treadmill @ 5.0mph
45x15 ( Bench )


Flat Barbell Bench

95x10
155x8
185x8
200x6
205x5

Incline DB Bench

70x8
70x8
75x8
60x8

Cable Crossovers

70x10
70x10
70x10

Weighted Dips

25x8
25x8
Bodyweightx10

Skull Crushers

65x8
75x8
75x8

[justin94]

I will be taking a break til next Monday or Wednesday, I have a big football game this week if you wanted to know why.

[justin94]

Diet

7:00 - 2 cups of oats, 6 eggs, glass of milk
10:15 - 1 scoop of whey, cup of oats, glass of milk
12:25 - 5 scoops Cyto-Gainer
3:45 - 6 servings of spam, glass of milk, cup of rice
7:30 - Loads of sushi, bowl of udon
10:00 - Two glasses of milk, 2 fish oil capsules


Workout - Chest/Triceps

Warm-up

5 minutes of boxing
45x20 ( Bench )


Flat Barbell Bench

135x10
185x8
200x6
205x4
210x2 (Could've gotten three, no spotter)

Incline DB Bench

75x8
75x8
65x8
60x8

Close-Grip Bench Press

135x10
135x8
135x8

Skull Crushers

75x8
75x8
75x8