tkc workout journal

[thekevinchow]

this is going to be a journal for myself to keep track of my progress
since it's winter break right now, i've got some time to start a journal

bit about myself:
im 16 years old and currently a junior in high school. i am trying to make my life as good as i can make it, for my mom who recently passed away. my main focuses at the moment are my grades, SATs, looking good(lol), getting big, eating right, and getting enough sleep.

i started going to the gym around the middle of april 2010(8 months ago) and went consistently up until the end of May(1.5 months total).
im not completely sure, but i think that i started off with:
bench: 95 for 5x5
curl: 20 for 3x8
incline skullcrusher: 40 3x7(?)
shoulder db press: 20 for 3x6(?)
lat pulldown: 80 for 3x8
pullups: 12 reps
arm relaxed: 10.9 in

keep in mind that
-started at 125 lbs(15 yrs old)
-i did not know what good form was and i did everything wrong
-i never ate and got about 4-6 hrs sleep every night

at the end of May, i was doing:
bench: 115 for 5x5 ~increased 20 lbs
curl: 25 for 3x8 ~increased 5 lbs
incline skullcrusher: 60 for 3x7 ~increased 20 lbs
shoulder db press: 25 for 3x6 ~increased 5 lbs
lat pulldown: dont even remember because i didnt do back much
pullups: like 8...
WEIGHT: 135 lbs
arm relaxed: 11.4 in

~~~~~~~~~~~~~~

i had to stop going to the gym at the start of june because i had regents coming up, and i got lazy
also, my mom was a cancer patient and she passed away on june 13
i didn't have time and my gym membership expired anyways

~~~~~~~~~~~~~
i went back to the gym after independence day, when i went up to boston for 2 weeks and got all 14 days free at LA fitness because the man was so nice
this is when i started dirty bulking unintentionally
at the end of my 2 week stay, my stats were:
bench: 135 ~up 10 lbs
curl: 60 barbell ~up 5 each arm
shoulder press: 30 ~ up 5 lbs
incline skullcrusher: 60 ~ up 10 lbs
WEIGHT: 145 lbs
arm relaxed: 11.75 in
~~~~~
i left boston and came back to ny but i had no gym to go too
i was gym-less for 2 weeks but finally found one to join on the second week of august(august 7th). i went daily up until my first day of school (sept 13)
by sept 13, my stats were:
bench: 135 ~up 10 lbs
curl: 65 barbell ~ up 2.5 each arm
incline skullccrusher: 65 ~up 5 lbs
(i did not work on back or shoulders, i thought they were unimportant)
WEIGHT: 156 lbs(gained a lot of fat)
arm relaxed: 12.2 in

~~~~~~supplements that i used~~~
april-may: cheap bj's protein
july-august: ON protein, ON creatine(was using 1/4 of the normal serving for each serving but didn't know), ON multi, NO xplode

from september up to november 20th(?), i did not go to the gym because of all of the schoolwork and i had practice after school until 6:30. i would get home around 8 and sleep around 1or 2. then, i'd wake up at 6. during this time, my calorie intake dropped drastically as well. also, i got sick twice and my weight dropped as well.
on november 20th, my stats were:
WEIGHT: 151 lbs (dropped 5 lbs consisting of muscle loss and fat gain)
arm relaxed: 11.85 in (smaller .35 in !)
body fat: 14% (way too fat)

at the end of november, i finally was able to get back to the gym. however, i realized that all of my lifts dropped and i just couldn't believe it.
i felt like i had a lot of fat on me and i felt really uncomfortable in my clothes. my waist size went from 30 to 32 but i was weaker. that was not a good sign. I thought that i would be able to lose my fat while gaining muscle, but i didn't know how to go about it so i just tried to "eat healthier".
i was still only getting 6 hours of sleep
i started on november 26th, and it is now december 29th

----------my starting stats---------------
bench: 120 for 5x5 ~ dropped 15 lbs
curl: 55 for 3x8 barbell ~dropped 5 lb each arm
incline skullcrusher: 60 for 3x8 ~dropped 5 lbs
shoulder press: 30 for 3x8
still was not doing back. i could barely do 3 pullups
WEIGHT: 152 lbs
body fat: probably 15-16
arm relaxed: 11.85 in

-----------present stats----------
bench: 135 for 5x5 ~up 15 lbs
curl: 70 barbell for 3x7~ up 7.5 each arm
incline skullcrusher: 70 for 3x8 ~up 10 lbs
shoulder press: 45 for 3x6 ~up 15 lbs
lat pulldown: 100 for 3x7
WEIGHT: 148 lbs
body fat %: unknown
arm relaxed: 12.15 in
supplements used: IsoSensation protein, ON creatine(still 1/4 serving), Jack3d(3 weeks), NO xplode(2 weeks)

^^^^^these are my present stats, as im sitting here typing this. im really upset that my arms only grew so little(.2 inches?..) yet my lifts have gone up so much

im guessing that i lost some arm fat but when i pinch it, it feels the same. also, i think it's because i dropped my calories even more. i don't feel any bigger muscles either, besides my shoulders. my biceps are finally beginning to looked carved



------this workout log will officially begin on Monday, January 3rd, 2011.--------

[thekevinchow]

*******Supplements I will be using: ********

1.ON Whey
2.ON Creatine
3.ON multivitamin
4.ON Glutamine
5. ON Fitness Fiber(got it for free)
6. NO Xplode



*******(UNOFFICIAL)Diet I will be following (UNOFFICIAL): *******

~~~~~6:20 AM Breakfast (Meal 1)~~~~~
1 Fruit
5 Egg Whites
1 Cup Orange Juice
1 Cup Skim Milk
1 ON Multi-vitamin


~~~~~7:30 AM School Breakfast (Snack 1)~~~~~
1 Cup Fat-free Milk
1 Fruit
Small Meal(Varies depending on if I want it)


~~~~~9:20 AM School Lunch (Meal 2)~~~~~
1 Cup Fat-free Milk
School Lunch(it has a little fat but it's all i've got for now. Besides, it's free)

~~~~~11:40 AM Second Lunch (Meal 3)~~~~~
Small Sandwich(High protein= 2 slices Whole Wheat bread with Chicken and Veggies)


~~~~~1:10 PM Third Lunch (Meal 4)~~~~~
Small Sandwich(High protein= 2 slices Whole Wheat bread with Chicken and Veggies)
1 ON Multi-vitamin


~~~~~2:20 PM Pre-Workout~~~~~~
1.5 serving NO Xplode
1 Glutamine Cap

~~~~~4:40 PM Post Workout ("Snack" 3)~~~~~
2 Scoops ON Whey Protein
1 Tbsp ON Creatine
1 Glutamine Cap


~~~~~5:30 PM Dinner (Meal 5)~~~~~
1 Fruit
2 Sandwiches (High protein= 4 slices Whole Wheat bread, 4 slices Chicken Breast, and Veggies)
Brown Rice
2 Cups Orange Juice


~~~~~8:30 PM Snack (Snack 4)~~~~~
2 Cups Skim Milk
2 Fruits


~~~~~11:00 PM Before Bed ("Snack" 5)~~~~~
1 Scoop Casein
1 Glutamine Cap
1 ON Multi-vitamin

With this heavy load of junior schoolwork,
I will still be aiming for 7 or 7+ hours of sleep every night.


*******Workout Schedule*******
Monday: Chest
Tuesday: Bicep
Wednesday: Shoulder
Thursday: Back
Friday: Arms (Bicep + Tricep)
Saturday: Rest
Sunday: Rest

I would really like to do legs but I don't want to feel the pain after every leg workout. As a high school student, it just isn't worth it. I know everyone may think differently, but this is my preference for now.

[thekevinchow]

[January 2, 2011]
I forgot to put my GOALS for 1 month (BY FEBRUARY 2, 2011)
I'm gonna aim high...
-
Bench BB 3x5 165 (120/2=60)
Decline BB 2x5 165
Incline DB 2x8 55
Barbell Curl 3x6 75-80 (EZ BAR with 27.5 each side 22.5+55=77.5)
Preacher Curl 2x6 EZ BAR with 25 each side (22.5+50=72.5)
DB Shoulder Press 3x5 55
Standing Military Press 2x5 (45+45=90)
Tricep DB extension: 3x8 75
Incline Skullcrusher: 22.5+60=82.5



Day 1: Sunday
Chest

Following 3-S workout
~~~
Barbell bench press:
Warmup 1x20 Barbell
1x5 -135
1x5 -145
1x4 -145
~~~
Decline BB bench press:
1x5 -135
1x5 -140
~~~
Incline Dumbbell Press:
1x8 -45
1x7 -45
~~~
Pec Deck Machine Fly:
2x8 -115
~~~
[TRI SET](Everything got messed up cuz these white motherfkers were takin up space around my ****)
+++SET 1+++
Dumbbell Fly: 1x10 -25 each side
Assisted Dips: 1x12 -40 assist
Cable Crossover: 1x12 -15 each side
+++SET 2+++
Dumbbell Fly: 1x10 -25 each side
Cable Crossover: 1x12 -15 each side
Assisted Dips: 1x12 -40 assist
+++SET 3+++
Flat Bench DB Press: 1x6 -30(People were using everything, i stopped halfway cuz it wasnt working)
Incline DB fly: 1x8 -25 each side
Cable Crossover: 1x12 -10 each side
Assisted Dips: 1x11 -40 assist

I'm supposed to do chest on mondays, but since my uncle was driving out today, i thought that i mind as well get a free ride on sunday over to the gym.
The workout was going great all until i had to do my tri-sets. There were about 4 white men in their 30s crowding around everything, talking about some dumbass stupid ****. They were standing around the cable crossover, assisted dip machines, and flat benches throughout my entire workout. I had to alter almost mywhole workout because of them.
The tri-set was supposed to be:
3x12 incline db fly
3x12 cable crossover
3x12 ast dips

On the bright side, i felt pretty strong today, benching my first 145, and declining 140. I was also not aware that i was able to incline 8 reps of 45 dumbbells as easily as i did today.

___
Sleep(previous night): 9 hours- 5/5
Workout: 4.5/5
Diet: 4.5/5

[thekevinchow]

Jan 3 2011
Monday

Biceps

DB Curl- warmup 1x8 @25

Barbell Curl- 3x6 @EZ Bar + 25 each side

Preacher Curl- 2x6 @EZ Bar + 20 each side
1x6 @EZ Bar + 22.5 each side

Spider Curl- 3x8 @EZ Bar + 15 each side

Reverse Grip Ez Curl- 3x8 @EZ Bar + 15 each side

Superset[2 sets, wasn't as intense as it was supposed to be]
Machine Bicep Curl- 2x12
Assisted Chin up- 1x12, 1x10


I'm not sure if this was a good workout or bad workout, but i know that the intensity level was not there at all. I was not focused, because i kept talking with my workout partner.
-didn't take correct amount of rest time between sets
-wasn't focused
-was still struggling the same amount with same weights/lifts as previous workouts
-superset was garbage

I knew immediately after leaving the gym that the workout I completed was trash. My arms were not feeling full or pumped at all, which was very rare.
Sleep: 7 hours - 4/5
Diet: 4.5/5
Workout: 3/5

[thekevinchow]

Jan 4 2011
tuesday

shoulders

shoulder db press 1x12 @20, 1x5 @45, 2x5 @50(spotted last rep for 1st set, spotted last 3 for 2nd set)

standing military press 1x5 @75, 2x5 @85

db side flys 3x8 @20

posterior delt machine 1x8@130, 2x8@120

db front raise 2x8 @20

45 lb plate front raise 1x8

cable upright row 1x12 @50(?)

then i did some random shoulder machines for 12 reps each to burn out my shoulders

i went up in db press
went up in standing milit press


sleep -(7:30 hrs) -4.5/5

diet - 5/5

workout- 5/5

[thekevinchow]

Jan 7 2011

after 2 days of rest, i finally got back to the gym today

i didnt do back again this week...i just dont feel in the mood...my gym has like NO back equipment..

so today i did arms(bi,tri)

~Triceps

bench press 1x5 @ 145

Overhead DB extension 3x6 @65

CG bench press 1x5 @105

Incline skullcrusher 1x22.5 each side, 1x25 each side, 1x27.5 each side @6 reps each

CG ez bar press 3x8 @35 each side

Straight bar pushdown 2x8 @57.5(felt extremely difficult)

v bar pushdown 1x8 @52.5

Superset-
Assisted dips 2x12 @25 ast
reverse grip pushdown 1x12 @35, 1x12 @32.5


~Biceps
Ez bar curl 2x6 @25 each side, 1x6 @27.5 each side

Preacher db curl 2x6 @30

Precher ez bar curl 1x6 @22.5 each side

Spider curl 3x8 @20 each side

reverse grip ez bar curl 2x8 @17.5 each side, 1x8 @20 each side


This was a very successful workout, but i feel i couldn't finish up triceps and biceps nicely with a pumped superset. i didnt even do a superset for biceps..

i went up in every tricep exercise, except for the pushdowns which i feel i dropped in. was also a little disappointed that i could only bench 145 for 4 reps...5th rep was spotted
hopefully, ill be able to push it on monday, and get a set in of 150

my biceps have gotten stronger as well, even though the trashy bicep workout i did on tuesday didnt feel like it would give me more strength. today, i went up about 2.5 or 5 lbs in every lift. it was spectacular feeling


maybe it was because there were a lot of people in the gym today, which got me motivated to focus more

after the workout, i had to wait almost half an hour for my bus to come..i got home, started cooking, and finished cooking in about half an hour. by the time i started eating, around 1 hr 20 mins had already passed...that was not good

Sleep- (5:30 hrs) 2/5

Diet- 4.5/5

workout- 4.9/5

[thekevinchow]

Jan 10 2011-
arm- 12.35

Monday

Shoulders

Shoulder press- 1x8 barbell, 1x5 @50, 2x5 @50(5th rep spotted)

Standing military press- 3x5 @85

lateral raise- 3x8 @20

Posterior delt dumbell fly- 3x10 @20

Post delt machine- 3x8 @105

plate front raise- 3x8 @45

superset-
cable upright row- 3x12 @42.5
machine shoulder press- 3x12 @35

Today was supposed to be chest day, but my triceps were still a bit sore. I thought that they would recover by the time i woke up this morning, but it turned out that not all of it was fully 100%. I had to switch up my routine, and the only other muscle i could substitue for today was going to be either bicep or shoulders. My workout partner picked shoulders. I left my shorts in the lockers overnight over the weekend, and when i arrived in the locker room i found that my lock had been clipped. WE had to inquire at the membership desk, go out to Macys to buy new shorts, and walk back. I took my no xplode around 3:55 and arrived at 4:05. We ended up starting our workout at 4:40...my timing was terribly off.

Also, i didnt really realize how much tricep was needed in many of my shoulder movements, and my triceps were still sore. I didnt want to work them again because im scared it could be a negative effect. I ended up finishing my workout, and my triceps were burning...it wasnt a good burning either..

all in all, i guess the workout went ok...i felt i couldve db pressed more, and the military press i couldnt throw out as many reps as before because a fair amount of tricep is used for pushing it up..

Im going to take 2 scoops on casein tonight just be to safe...going to sleep early also..i dont want to lose my gains

sleep- (7:30 hours) 4/5

diet - 5/5

workout- 3.5/5

[thekevinchow]

Jan 11 2011
arm- 12.25
tuesday
bicep

MOST ASSED OUT WORKOUT TO DATE

bb curl- 2x6 @65, 1x3@70, 1x5 @65

preacher bb- 3x6 @55

spider curl - 2x8 @45

reverse grip- 2x8 @45

horrible ass workout today...i took an english regents in the morning from 8-1030..went to eat subway afterwards and headed to the gym
i took no xplode about 20 minutes after i ate the footlong, 30 minutes before working out.

the thing was, i had to take a **** right when the no xplode dropped into my stomach..
i let it out when i got to the gym, but i think that i **** my entire footlong and the no xplode out...leaving me with no energy
i lifts were so embarassing...this is the second time that my bicep workout failed...its really disappointing because all i do nowadays is look forward to a good workout...when i dont get that, i get fckin angry and i have to punch ****

it was my shoulders and forearms that werent ready for the workout..forearms were still sore from the shoulder workout yesterday and my shoulders werent able to help me lift(naturally) the weights i usually lift..

when i got home i felt dizzy as fck but i knew i had to make me a big lunch anyways..i already skipped my usual breakfast and school lunch..ate 4 chicken breasts, some white rice, tomatoes and mushrooms. went to sleep right after and i just woke up.

sleep- (7 hrs) 3/5

diet- 2/5

workout- 0/5

[thekevinchow]

jan 12 11
arm-12.25
wednesday

chest

pushups- 20

bench- 1x5 @ 140, 2x5 @145

decline bench- 1x5 @140, 2x5 @145

incline db press- 1x7 @45, 1x8 @45, 1x4 @50

cable flys- 1x8 @20, 1x10@20, 1x8 @22.5

pec deck machine- 3x10-12 @100, 85, 75

ast dips 1 set
chest press machine 1 set


today was a very highly anticipated snow day in ny but it turned out this morining that all schools owuld be open
there was no point in my going to 1st,2nd, or 3rd because i knew nobody would show up either
so i shoveled the sidewalk around 730 and left for the gym at 810
i got to the gym at 840 and was afraid i wouldnt be done by 10 but all went as planned and i finished at 950, left at 10



i was angry that i couldnt bench 150 today, because i was literallythe only one in the gym
i would have needed a spotter but there was nobody...was going to decline that too

planned on increasing
bench 5- 150
decline 5- 150
incline db 5- 50


guess ill have to wait til next monday

had oatmeal for breakfast(7:50)
and 2 scoop whey, subway footlong right after workout(10:10)
1/2 pbj in school, thats it(1:00)
2 slices whole wheat bread, 2 chicken breasts, bacon, ham, tomatoes(4:00)
pbj sandwich with milk 6:10
3 cups brown rice, 4 chicken breast, veggies 8:00
2 scoop casein 9:50


sleep(7 hrs)- 3/5

workout - 4/5

diet- 3/5

[thekevinchow]

jan 13, 11

rest
shouldve done back, but i had to study for 2 finals

arm- 12.4

[thekevinchow]

jan 14 ,2011
arm-12.4
arms(bi, tri)

Tricep

Two arm DB extesion
1x5 @65
1x5 @70
1x5 @75
1x5 @75

SKullcrusher
3x6 @25+25+15=65

Close grip EZ bar bench
1x8 @85
1x6 @80
1x8 @75

Cable straight bar pushdown
2x8 @forgot

Some dips x12
Some reverse grip pushdown x12

-----
Bicep
EZ bar barbell curl
1x5 @65
1x5 @70
1x5 @70(last 2 spotted)

Preacher ez bar curl
1x6 @55
2x6 @60

Alternating db curl
1x8 @25
1x8 @30
1x7 @35

Concentration curl
2x8 @25

Machine bicep curl
1x12 @80
1x12 @65
1x12 @45
1x12 @35
no rest was taken between these sets


this was a very nice workout. first time i ever db extension'd 75s...but i od'd by doing 4 sets of the extensions. it taxed my triceps so much that i wasnt able to do anything else afterwards...it was pretty assy after i finished the skullcrushers because i had no strength left for the cgbp. didnt feel much of a tricep pump either

when i moved on to biceps, i ez bar curled 70 again but this time on my third set(2nd set of 70), i couldnt fnish it..i need spot on the last 2 or 3.
i wanted to try something different today, so i went to alternating db curls recommended by bart kwan of youtube..they felt mad good. first set i did 25 because i thought theyd be hard..then i moved to 30....then i moved to 35! this is the first time ive ever curled a 35 lb dumbbell for a set since i never use dumbbells for curls..it feltreally good.

i ate subways after because i couldnt go home and make food. i went to a church revival. so i ate subways around 6 pm and ate my next meal around 9:15 pm after the revival. also, i didnt eat my second sandwich which was supposed to be eaten at 12:30 due to a test.

sleep(6:30)- 2/5

workout- tricep-4/5, bicep-5/5

diet- 4/5

[thekevinchow]

Jan 25 2011- Tuesday

i forgot to log my chest workout for monday and bicep workout for tuesday

the reason i stopped logging my workouts is because i got sick...its been a week and im still sick

i went to the gym again yesterday, finally and worked chest

CHEST

Bench press
1x5 @135
1x5 @145
1x5 @145

Decline bench
1x5 @140
1x5 @150

Incline Barbell
1x5 @115

Incline DB
1x8 @45s
1x6 @45s

Cable flys
1x8 @20
1x8 @20
1x8 @25

Machine fly
3x12 @105

assistsed dips
1x7 @10
1x7@ 25(no rest)
1x7 @40(no rest)
1x12 @55(no rest)
rest
2x12 @55(rest btwn sets)

movements felt very weird to me
i hadn't touched weights in a week...when i picked up the barbell to bench 135 it felt difficult
i was pretty weak during my bench press and incline DB but for the rest, i guess it was ok
i was really scared that this workout would affect my little cold which was recovering...
****ing hate getting sick...i lost .15 on my arms...****ing 2 weeks down the drain for nothing just because of the ****in cold. **** pisses me off
my arm was 12.4 last week on tuesday...now its tuesday(7 days later) and my arm is barely 12.25...i bet i could have been 12.6 by now..so technically i lost .35
im supposed to do biceps today but im not going to do it because i wont be getting any sleep tonight..gonna go midnight bowling

sleep- 16 hrs
workout- 4/5
diet- 2/5

[thekevinchow]

Jan 30 2011
Sunday night

damn haven't written here for almost a week
in the post above i wrote that i did a bicep workout but i actually remembered that i didnt lol

so yeah on
THURSDAY
back and shoulders

deadlift
1x5 @145
4x5 @190

smith machine bent over rows
5x5 @55 each side

t bar rows
3x8 @80 +barbell

lat pulldown
3x8 @105

pullups
3x12 @assisted

rector lift
3x whatever @holding 25 lb plate
------
db shoulder press
1x5 @45
1x5 @50
1x4 @50

standing military press
2x5 @85

lateral raise
1x8 @20
2x8 @25

post delt machine
3x8 @100

front raise
3x8 @45 lb plate

this was a nice back workout, so-so shoulder workout.
it was also my first time working out my back in what, forever??
ive fallen in love with working out back now...cant wait til my next back workout. favorite muscle now =)
i didnt have much energy left when i got up to shoulders but still got through it. still stuck on db pressing 50s

[thekevinchow]

Jan 30 2011
sunday- arm: 12.35
FRIDAY- jan 28, 11
tri, bi

db overhead extension
1x5 @65
2x5 @70
2x5 @75

incline skullcrusher
1x6 @65
2x6 @70

close grip smith machine press
3x7 of dont remember(had trouble, no energy left)

reverse grip smith press
1x7 @dont remember(felt my chest and back working so i stopped)

some cable pushdowns with variations
----
bicep ez bar curl
2x5 @25
1x3 @25

preacher curl
1x5 @20 each side
2x6 @22.5 each side

alternate db seated curl
3x8 @30

spider curl
2x8 @15 eac hside
1x8? @10 each side

front brach curl
3x8 @25

no energy once again when i reached the cgbp. i think its time to change my workout
no energy when i reached biceps in general. this is the first time, i dont know what happened. the bb bicep curls felt so heavy

[thekevinchow]

ive been on this split for a couple of weeks, but its been so hard to keep it with...im always sore when it comes time for the supposed scheduled workout for a particular body part.
it was
monday chest
tuesday bicep
weds shoulders
thurs rest
friday tri, bi

my triceps were always sore on monday, but i always tried to work through it. they would be 90% recovered and then the entire week would mess up etc...

im going to CHANGE this split and add in back, cardio, abs and obliques

NEW SPLIT-
monday chest
tuesday abs, obliques, cardio
weds back, shoulder
thursday- abs obliques cardio
friday bicep tricep
sat rest
sun rest

my diet has been straying off as well..i stopped eating fruits and generally just stopped caring as much because i got sick and whatnot...it really messed me up big time..
im going to try to stay ill-free for the rest of this winter..ive gotta look good before the time spring comes
gotta get back on my old diet...gonna get big and fit as ****..as long as i dont get sick..nothing is getting in my way again..finals are over...bobybuilding all day everyday from now on
lets GOOOOOOOOOOOO