LHP21 - Bigger, Faster, and Stronger

MoonMan12 · 10-29-2006, 10:43 AM

Bigger Faster Stronger: 6 Months

Here begins my log which will officialy start in 2 weeks, after football season. My main goal here is to gain muscle, which at my age doesn't necessarily entail bulking, and will most likely mean a drop in bodyfat. Cardio is every single day before lifting, which will be kind of rough, but should keep fat gains to a minimum. I don't have access to a camera or measurements for that matter, but this is more of a journal than a log anyway.I thought that this would be a great way to keep track of my workouts and gains as far as maxes and rep maxes, as well as stick to my diet and get some advice from this great community! Training will be Monday through Saturday, with lifting MWF and supplementary exercises T,T, and S, as well as cardio each day.
Baseball: Mainly an arm workout for us pitchers, with forearms biceps and shoulders being worked with different exercises. Only forearm and bicep work is required for those attending football lifting, but the preWO cardio is required.
Football: M and F are bench/squat days, W is DB incline and power clean. We do neck/trap work, push/pull (hammer strength), leg press, extension, and curl, and band work MWF. As far as diet, I follow a 40/40/20 pretty closely, with a cheat meal perhaps once a week-not necessarily unhealthy, just not following the diet. General Macros are 2700 Cals, ~200g protein/carbs, 45g fat. 5 Meals daily, and I'll note if i don't follow this plan. As far as supplementation, I use protein bars as MR on occaision, and protein shakes in the AM. Haven't decided as far as creatine yet, but if so it will be Dymatize micronized mono. Whey protein with peanut butter/oats and milk in the morning, oats and water (mono) PWO. I take a multivitamin as well.

Current Stats: 5'7;185lbs.
Bench Press 1rm: 195
Parallel Squat 1rm: 335
ATG Squat 1rm: 225

Sample Diet:
Meal 1
2sc Whey
1 tbsp. peanut butter
1 cup chocolate milk
1/2 cup quaker oats
Totals: 782Kcal 17f 87c 74p

Meal 2
1 tbsp Peanut Butter
1 tbsp grape jelly
2 Slices whole grain
1 cup grapes (green)
Totals: 769k 17f 127c 34p

Meal 3
2sc whey
1 cup oats
Totals:431k 6f 57c 37p

Meal 4
1.5 Chicken Breast
.25 cup fatfree mayo
1 Cup broccoli
Totals:437k 9f 19c 71p

Meal 5
2 slices toast
2 tbsp peanut butter
2 cups chocolate milk
Totals:657k 21f 94c 32p

Overall
Cals:3076k
Fat:70g
Carbs:384g
Protein:248g
Breakdown:10/54/35

Foods i eat on the daily:

peanut butter
whole grain bread
chocolate milk
protein shakes
protein bars
peanuts
chicken breasts
oats oats oats!
lean deli ham/turkey
mustard ***
green/lima beans
broccoli/asparagus
rice and sausage
pasta ( alfredo)
steak/pork occaisionally
tuna (canned/salad)
crystal light powder!

Bodyparts/Gains:
Arms: so so, forearms respond well to wand/scepter work.
Legs: pretty good gains, squats have gone up 115 or so.
Shoulders: incline/decline are great, and have gone up a plate/side each at rep weight.(hammer machine)
Chest: I've gone from 135 starting weight to 195 in a little over 7 months.

Avg Workouts: BB,FB,Supp. Lifting[/u][u]
Football:

45 min. varied cardio/plyos
3x10 hammer trap (25/25)
3x10 hammer neck (45)
3x5 BB bench press (155)
3x8 parallel squat (245)
2x10 hammer shoulder (90/90)
2x8 hammer incline (115/115)
2x8 hammer decline (115/115)
2x15 leg press (325)
2x8 leg extension (~50)
2x8 leg curl (~75)
static stretching
rubber band work
Baseball:
30 min throwing
30 min cardio (sprint/jog)
2x15 scepter forearm (set wt.)
2x12 barbell curls (55)
2x5 up/down wrist rolls (set wt.)
2x10 hammer hi row (180)
2x10 shoulder press (140)
2x10 hammer incline (205)
2x8 hammer decline (205)
2x10 hammer lat pulldown (60/60)
Supplementary Lifting
Monday/Wednesday: Upper
3x 20 Med Ball Catch/Throw
3x 12 M.B. Forward Woodchopper
2x Pullups to Failure (3) ()
2x 8 Tricep Cable Pulldowns (60)
2x 21 6 set Curls (Strip Set)
2x 8 Revese Cable PD (50)
Tuesday/Thursday: Lower
3x 15 Walking Lunges (med ball)
3x 15 Med Ball ATG Squat/in + out
3x 15 Vertical Jumps
3x 8 ATG BB Squat (185)
3x 8 Leg Extension (60)
3x 20 BB Calf Raises (185)
2x8 leg extension (~50)
2x8 leg curl (~75)
static stretching

pu12en12g · 10-29-2006, 02:10 PM

Nice detail... good luck with it !!

MoonMan12 · 10-31-2006, 03:10 PM

First day w/ lifting is tomorrow. Post tomorrow night most likely..

MoonMan12 · 11-01-2006, 04:26 PM

Oh boy, killer workout since i haven't lifted in 4 weeks. Haven't worked 8 reps on leg press in 10 weeks, at least.
Also i ran 6x400m for cardio in 11.5 minutes (7.5min mile), kind of a PR cuz i've never tested before.

-Leg Press: 180x8;270x8;380x8,470x7 (PR!)
-Deep Squat: 135x10; 135x10; 165x10; 165x10. (high rep squats = ugh)

well, those are the only notables. just chugged a protein shake and had 2 chicken breasts, potatoes and some broccoli.
Lifted again at 8:00, new PR on high rep bench (no spotter

)

-Flat BB Bench Press: 135x2; 135x14 (PR!); 135x9

also-used the ghettofab pulley system robbed from a smith machine setup for tri pulldowns. TO elaborate upon the home gym, here's what we've currently got: flat bench rack; smith machine (full size); ghetto fab cable system-overhead pulley; ghetto fab pullup bar; leg extension/curl on the bench seat (moveable). In this case, we got a lot for a little but it more than gets the job done. I find that high rep exercises are good especially after i've lifted once, and that way i need no spot.

MM, off day tomorrow. My legs are killing me, i've found hardcore stretching helps for the morning.

MoonMan12 · 11-02-2006, 01:30 PM

Argh, really feeling the legs today. Noticed that my chest was sore around my shoulders, most likely because of the wider BP grip.
As soon as bro recovers from surgery i'll have a spot on BP so i can go 4-8 rep range.

MoonMan12 · 11-03-2006, 03:27 PM

Felt much better today for the 12 minute run-6 laps again. DB Bench was a first in a long time, probably ~8 months. Felt great on that, but had to go light because i benched weds PM.

-DB Bench Press: 50x10; 50x10; 50x10 (PR! )

I have no idea what i'll be eating tonight, because parents aren't making food and i'm out of protein.

Feeling great after today's workout, total upper body pump. Considering Wraath perhaps, for before workout days, haven't decided yet. Otherwise, getting mono and whey soon.

VforVlad · 11-03-2006, 06:41 PM

hey man, thanks for checkin out my journal..im gonna track your progress..so..i guess im subscribed to your blog too

. good luck on achieving your goals

MoonMan12 · 11-04-2006, 06:57 PM

Hit the BB BP again, and some pullups/curls:

-BB Bench Press: 135x14; 135x8; 135x6.

Thanks vlad!

massofgas · 11-04-2006, 07:08 PM

completely o/t but cool colors...howd u find em?

VforVlad · 11-04-2006, 09:24 PM

looks like you might wanna increase your BB bench by at least 10 pounds? cuz if u can do 14 reps 1st set..might wanna consider weight increase, just a suggestion.

MoonMan12 · 11-05-2006, 12:43 PM

Haha yeah it was a benching contest, i won by two reps. Normal rep range, i do 145 or 155. I didn't mention previously, but a major goal of mine is to increase rep weights for bench and squat as well as hammer incline/decline (football). Ordered more protein today: champion cocoa moccachino. Tastes great with choc milk, which i've tried it with.
Massofgas- just tried different colors, kind of trial and error i guess. bb code can be found on the faq.

MoonMan12 · 11-06-2006, 05:27 PM

Cardio was easier today, having some trouble with the inside of my knee. Long story short, i think its caused by a fluctuating pace from a recent weightlifting related injury to my large left toe. Anyway, that pain was less too. I've been doing leg press at too small a ROM, so i set a new PR at the setting i'll be using.

-Leg Press: 315x8; 360x8; 440x9 (PR)

Lifted some more tonight, this time repped BB BP at 155.

-BB Bench PRess: 155x8; 155x5; 155x4.
-BB Curls: 65x8; 65x6; 65x4; (2 pullups).
-ATG Squats: 155x8; 155x5. (squatted earlier)

Overall a good night. For dinner: Pasta, Tomatoes, Chicken, and Whole Wheat toast.

Noticing excellent definition in chest, as well as triceps and shoulders. Quadriceps are definitely increasing in volume.

VforVlad · 11-06-2006, 06:13 PM

your lifts are looking great, nice leg press, happy to hear that your quads are getting bigger and that your chest is gettin more defined, shows that hard work really does pay off, keep lifting, ... and EAT

:P

MoonMan12 · 11-07-2006, 12:27 PM

Later today i'll probably hit bench press and ATG squats again. One thing i've found is that even when i press/squat etc. to exhaustion, i've got lots of lifting ability the next day-somtimes just as much. This isn't true with anything but quads and chest though, perhaps i just respond well to volume. Anyway, I really love the gym setup i've got, moving a stereo system down there with cd collection today. Looking to get some more plates + a mat so i can start deadlifting soon.

VforVlad · 11-07-2006, 03:13 PM

go with what your body responds well to, keep up the good work

MoonMan12 · 11-08-2006, 08:56 PM

DB Bench Press today, got my form down and upped things a bit. Still not very challenging, probably could have done a set at 10. Anyway, felt strong on that and hit leg press as well, endurance set at 315. i got 18; which i suppose is ok.

some highlights:
- DB Bench Press: 50x10; 55x10; 60x10
- Leg Press: 290x8; 190x12; 315x18
- Hammer Tricep: 180x8(PR); 180x8(PR); 180x8(PR)

Side note: Champion Cocoa Mocacchino "Pure Whey Protein Stack

" Arrived today, it was waiting for me after lifting. Very impressed with taste with Choc milk, however need a new shaker as the old one leaks. I'm very happy with my progress, hammer tricep is a definite example. B4 Bed having chocolate milk and peanut butter, off day tomorrow.

MoonMan12 · 11-09-2006, 01:42 PM

Nothing's really sore, probably hitting benchpress again tonight with incline and triceps/biceps.

MoonMan12 · 11-10-2006, 03:37 PM

Argh, not such a great workout today. Worn out from running i guess, nagging knee injury. Anyway, hitting bench + bi's tri's and incline tonight at some point.
-DB Incline: 50x9; 55x9; 60x8 (PR)

MoonMan12 · 11-11-2006, 04:41 PM

Really, really lacking motivation today. I have a feeling its an off day, but i think i'll just hold off on the lifting until monday. The nagging knee tendon thing i've been fighting during running flared up again weds/friday, RICE (

) isn't helping much. It hurts after a lap or so, making it difficult to run. Anyway, i'm eating lots this weekend and hopefully i'll feel better by monday.

Edit: benched tonight!

-BB Bench Press: 135x5; 185x2 (PR)

Thats only a PR cuz i don't max much, nice to do it once in a while when i've got a spotter though. Overall, nice little lifting session.
Seriously Considering Controlled Lab's Purple Wraath for the cardio, it seems like a great product. Found my GM/PW Samples in the mail Friday afternoon, taste is great but i didn't workout after i tried them!

\S/ · 11-11-2006, 06:47 PM

I'm subbed.

Quote:

Originally Posted by jhick40

Seriously Considering Controlled Lab's Purple Wraath for the cardio, it seems like a great product. Found my GM/PW Samples in the mail Friday afternoon, taste is great but i didn't workout after i tried them!

I don't suggest PW or any other "advanced" supplement to anyone under 18.

MoonMan12 · 11-11-2006, 07:37 PM

Cool, thanks BS. I guess you're probably right about PW, I can say that comp carbs and protein for lunch (lots of PB; bread and a little jelly) really make a difference as far as energy for running and intensity in the gym.

Never felt like this before, but with the gains i'm making i'm really enjoying working out, before during and after. It doesn't take nearly as much pushing myself to get in the gym, and its second nature to bust my ass on every exercise. This is probably a combination of diet, sleep, and lifestyle changes, but I really feel great.

I've been getting 8 hours of sleep a day, plus an extra 2 hours on saturday (sleep in, or nap). With the excess calories, i don't really need a rest day because i'm hitting different body parts throughout the week, and recovery is way up.

hey boyscout, do you copy your post over to body blog? i might just use that, and ditch this thng.

\S/ · 11-11-2006, 07:47 PM

Especially on a bulk, a solid preworkout meal is more than good enough. No "during workout" supps needed.

VforVlad · 11-11-2006, 08:00 PM

sounds like your bulk is coming along nicely, good job on the 185 bench, pretty impressive

\S/ · 11-11-2006, 11:06 PM

Quote:

Originally Posted by jhick40

hey boyscout, do you copy your post over to body blog? i might just use that, and ditch this thng.

Yea I copy my workouts to bodyblog.

Why not keep both?

MoonMan12 · 11-12-2006, 05:33 AM

thats a good idea.

MoonMan12 · 11-12-2006, 08:16 AM

Alright, the body blog thing is going, i'll "update" it with new workouts, but not rest days.

Measurements will be up soon.

daYDreAmErX · 11-12-2006, 08:49 AM

Hey there !

Do you deadlift ?

MoonMan12 · 11-12-2006, 09:07 AM

I don't have enough weight yet, but hoping for 2 more plates and a mat soon (X-Mas?)

\S/ · 11-12-2006, 09:06 PM

Quote:

Originally Posted by jhick40

I don't have enough weight yet, but hoping for 2 more plates and a mat soon (X-Mas?)

No access to a public gym?

MoonMan12 · 11-13-2006, 05:24 PM

Just at the high school, and no more deadlifts after some retard broke his back.