Luski16's "Time To Get Big" Journal

[Luski16]

hey guys ive been wanting to start a journal, but have been lazy. Well i started reading other peoples journals and its kinda cool how you guys motivate each other and stuff, so ill start one myself. Ok so a little about me. This is actually already my 8th week of bulking and i started at 98.2 pounds and am now at 109.4 pounds. I know im small, but i have been training and fully dedicated to my diet to gain some weight. Here is my stats, workout, and diet:

Height: 5'3''

Weight: 109.4 lbs

Age: 15


I have been using a 3 day split and just this week (today actually) started to sorta pyramid train a little with the big three (squat, deadlift, bench) Here is what i am doing now:

Monday - Chest/Biceps/Triceps
Bench Press - 4 sets (10/8/6/4) 10, the first set is my warm-up set
Incline Dumbell Press - 3 sets (8/8/6)
Barbell Curls - 2 sets (8/8)
Incline Dumbell Curls - 2 sets (8/8)
Close Grip Bench Press - 3 sets (8/6/4)
Skullcrushers - 3 sets (8/8/6)

Wednesday - Legs
Squats - 4 sets (10/8/6/4) 10, the first set is my warm-up set
Dumbell Lunges (alternative for leg press) - 3 sets (8/8/6)
Leg Extensions - 2 sets (15/15) (my leg extension doesnt hold that much weight so i have to use high reps)
Stiff Leg Deadlift - 3 sets (8/8/6)
Leg Curls - 2 sets (8/8)
Standing Calf Raises - 3 sets (8/8/8)

Friday - Back/Shoulders
Deadlift - 4 sets (10/8/6/4) 10, the first set is my warm-up set
Barbell Row - 2 sets (8/8)
Dumbell Row - 2 sets (8/8)
Shrugs - 3 sets (10/10/10)
Military Press - 3 sets (8/8/6)
Side Laterals - 3 sets (8/8/8)


I workout at home and that is why i dont have some of the equiptment such as the leg press. Overall though i really like this split and think it is good, what do you think?

Here is the diet i have been following:

2,600 Calorie
195 Protein
325 Carb
~60 Fat

Meal 1:
100g Oatmeal
6 Egg Whites
5g Flax Oil

Meal 2:
90g Chicken
250g Brown Rice
100g Broccoli

Meal 3: (Pre-Workout)
40g Whey Protein
60g Oatmeal

Meal 4: (Post-Workout)
45g Whey Protein
40g Oatmeal
230g Banana
5g Creatine (when being cycled)

Meal 5:
90g Chicken
250g Brown Rice
100g Broccoli

Meal 6:
230g Cottage Cheese
30g Natural Peanut Butter

This is the diet i have been using on workout days. On my rest days i eat the same things except my post-workout shake. I will follow this post with the completion of my first workout in this journal. Thanx for reading!

[Luski16]

1/10/04 - Chest/Biceps/Triceps

*Bench Press*
- 95 x 10 (warm-up)
- 105 x 8
- 110 x 6
- 115 x 4

*Incline Dumbell Press*
- 35 x 8
- 35 x 8
- 35 x 6

*Barbell Curls - EZ Bar*
- 45 x 8 + (will go up next week)
- 45 x 8 + (will go up next week)

*Incline Dumbell Curls*
- 20 x 8 + (easy enough, might go up next week)
- 20 x 8 + (easy enough, might go up next week)

*Close Grip Bench Press*
- 80 x 8
- 85 x 6
- 90 x 4 - (only got up 3)

*Skullcrushers*
- 55 x 8
- 55 x 8
- 55 x 6

Overall a pretty intense workout. Sorry for the pussy weights, but when i gain some more weight im sure my lifts will go up.

[hepennypacker52]

Good luck bro! Your weights aren't pussy at all for your weight. You're only 5'3 as well. Just keep eating and you'll be huge in no time. If you like the split, then why switch it? Diet looks good aswell.

[Luski16]

Good luck bro! Your weights aren't pussy at all for your weight. You're only 5'3 as well. Just keep eating and you'll be huge in no time. If you like the split, then why switch it? Diet looks good aswell.

thanx bro, i hope with time and growth my weights SHOOT up! I will stick to this split for awhile and see how it works, should work good

[ComoComo3]

Good workout and good luck man. Your split looks pretty good.

[mivi320]

Nice split you got there man. Good luck with everything. As hepenny said, your lifts are pretty good for your size. When I was 110 lbs, I could barely bench 70 lbs. for 8 reps. So your definately ahead of me there bro! Keep lifting heavy!

[Luski16]

thanx for all the compliments guys!

[IronBender800]

Looks like a very nice routine dude. If i was you i wouldnt worry to much about eating to clean just focus on eating. Good luck with everything man!

[Luski16]

Looks like a very nice routine dude. If i was you i wouldnt worry to much about eating to clean just focus on eating. Good luck with everything man!

hey man thanx! I have actually been eating this clean for the whole 8 weeks so far and my weight has been going up good. I do allow myself to indulge a little on the weekends though as i dont follow a strict diet, i just eat what looks healthy and try to get my protein, other than that its fair game

[IronBender800]

hey man thanx! I have actually been eating this clean for the whole 8 weeks so far and my weight has been going up good. I do allow myself to indulge a little on the weekends though as i dont follow a strict diet, i just eat what looks healthy and try to get my protein, other than that its fair game

Yeah, i wasnt sayin eat junk just eat like dont be picky about foods counting fat grams and stuff lol. As long as your gaining thats good. Keep up the good work dude!

[Luski16]

1/12 - Legs

*Squats*
- 120 x 10 (warm-up) - (to much work for a warm-up, lower next time)
- 130 x 8
- 135 x 6
- 140 x 4

*Dumbell Lunges*
- 35 x 8
- 35 x 8
- 40 x 6

*Leg Extensions*
- 100 x 15
- 100 x 15

*Stiff Leg Deadlift*
- 120 x 8
- 125 x 6
- 130 x 4

*Leg Curls*
- 70 x 8
- 70 x 8 + (felt pretty easy, may go up 5 pounds next week)

*Standing Calf Raises* (Done on step up block with dumbells)
- 50 x 8 +
- 50 x 8 +
- 50 x 8 + (these were easy, definantly up next week)


Awesome workout! Felt great today going in and had an awesome burn on my legs! Started a little to high on squats for the warm-up and may have exhausted my legs a little to much for warm-ups. I dont know why, but on stiff leg deadlifts, my back hurt a little. I have good form, but i may have to get a belt now. My leg extension rack wont hold more than 100 pounds, but i get a good burn with 15 reps. Havent done calf raises on blocks yet, so i started light and it was really easy, definantly going up next week.

[hepennypacker52]

Nice workout man. Yeah start off with a couple sets with the bar to warmup, then keep reps low for warmups.

[Luski16]

1/14 - Back/Shoulders

*Deadlift*
- 100 x 10 (warm-up)
- 140 x 8
- 145 x 6
- 150 x 4

Note: Pretty good form and all, but i need to go up in weights next week for sets 3-4 as i felt they were too easy

*Barbell Row*
- 75 x 8
- 75 x 8

Note: Not really feeling anything with this excercise. I mean it puts some strain on the back and that hurts, which is good i guess, but i feel as if my arms get more of a workout from these than anything?

*Dumbell Row*
- 35 x 8
- 35 x 8

*Dumbell Shrugs*
- 45 x 10 +
- 45 x 10 +
- 45 x 10 +

Note: These were relativly easy so i will be adding weight next week

*Military Press*
- 65 x 8
- 70 x 6
- 75 x 4

*Laterals* (done with dumbells standing)
- 15 x 8
- 15 x 8
- 15 x 8

Overall it was an ok workout, but i think this is feeling like my least productive workout. I'll see how i feel in the morning. Do you guys think my rep ranges for my excercises in all my days for bulking are good, or would you consider something else? Thanx for reading!

[MagicPunt]

i like your 3 day split, but dont forget forearms + traps

also the incline db curl kind of restricts motion (like the preacher curl) and therefore many feel it's not very effective.

you might want to just try standing db curl instead


nice workouts so far, keep eating and the results will speak for themselves

[IronBender800]

Nice workout dude! On deads if your form is good go ahead and slap some more weight on there. Lots of people imo dont really use as much as their capable on deads due to form and injury fears. On the bb rows make sure your bent over enough and you bring the bar to your belly button. Nice workouts dude!!

[Luski16]

Nice workout dude! On deads if your form is good go ahead and slap some more weight on there. Lots of people imo dont really use as much as their capable on deads due to form and injury fears. On the bb rows make sure your bent over enough and you bring the bar to your belly button. Nice workouts dude!!

yea actually i just restricted myself this week a little on deads until i get a new belt because it just died last week ....gonna get a new one tommorow and prolly pick up some new gloves to while im at it. I make sure my form is PERFECT every set, this way i know i wont hurt myself, especially on squats.

Thanx for all the compliments guys!

[Luski16]

1/17 - Chest/Biceps/Triceps

*Bench Press*
- 70 x 10 (warm-up)
- 100 x 8
- 110 x 6
- 120 x 4 (PR)

*Incline Dumbell Press*
- 35 x 8
- 35 x 8
- 35 x 8 (PR, never got all 8 on last set before)

*Barbell Curls - EZ Bar*
- 50 x 8
- 50 x 8

*Incline Dumbell Curls*
- 20 x 8
- 20 x 8

*Close Grip Bench Press*
- 80 x 8
- 90 x 6
- 100 x 2 (PR, intended for 4 reps, but couldnt get em, never went this high)

*Skullcrushers*
- 55 x 8
- 55 x 8
- 55 x 8

That was the most incredible workout i have ever had! I'm still shaking as im writing this. Incredible pump and all them PR's. I wanted to get 100 x 4 on the CGBP, but im not dissapointed because i never attempted 100 before. I think im lifting better now due to the fact that i have this journal to write in, and i wanna try and improve each time. Also my bulk is going good and my weight is increasing good each week! Another good motivation factor for me is the fact that im in the race to 1000 .....even if i dont win, as long as i improve, thats all that matters to me. I cant wait till wednesday's leg workout, cuz im gonna kick the $hit outta them

[hepennypacker52]

Awesome workout bro, keep it up.

[AYung]

Agreed. Great workout you had there, you will be big in no time!

[Luski16]

Agreed. Great workout you had there, you will be big in no time!

thanx and i sure hope so!

[IronBender800]

Very nice workout man!! Nice numbers on everything!

[Luski16]

1/19 - Legs

*Squats*
- 90 x 10 (warm-up)
- 130 x 8
- 140 x 6
- 150 x 4 (PR, but really ****ty form and i almost puked)

*Dumbell Lunges*
- 40 x 8
- 40 x 8
- 40 x 4 (i pussed out and actually this hurt my forearms?)

*Leg Extensions*
- 100 x 20 (PR)
- 100 x 20

*Stiff Leg Deadlift*
- 120 x 8
- 130 x 6
- 140 x 4 (PR)

*Leg Curls*
- 75 x 8
- 75 x 8

*Calf Raises*
- 55 x 10 (PR)
- 55 x 10
- 55 x 10


Wow! In the words of Simon, "that was absolutely dreadful". That was my WORST workout in a LOOONNNG time. I mean i had some nice PR's, but i screwed up from the get go. I went too high on squats this week because by the third set i started to get bad form and an upset stomach and by the last set, i had ****ty form and my gut was about to burst. I had to run to sip on water to soothe my stomach. I felt like **** for most of my workout. On the dumbell lunges it was wierd, my forearms hurt more than my quads by the last set, they just gave in? Rest of the workout was decent, but my stomach still killed. After i got my post-workout shake down, i felt better. I think i need more calories, so starting next week i am going to up the calories and my diet will be:

Meal 1:
80g Oatmeal
120g Banana
6 Egg Whites / 1 Yolk
240ml Skim Milk

Meal 2:
140g Chicken
300g Brown Rice
100g Broccoli
10g Fish Oil

Meal 3: (Pre-Workout)
30g Whey Protein
40g Oatmeal
240ml Skim Milk

Meal 4: (Post-Workout Shake)
30g Whey Protein
40g Oatmeal
150g Banana
240ml Skim Milk
5g Creatine (loading again next week)

Meal 5:
140g Chicken
300g Brown Rice
100g Broccoli
10g Flax Oil

Meal 6:
230g Cottage Cheese
30g Peanut Butter

Totals:
2,890 calorie
216.75 protein
361.25 carb
64.2 fat

I think with these calories, i will feel better and have bigger gains.

[sword chucks]

Nice gains so far bro, you are increasing on your lifts nicely.

I would just throw a pulldown or pullup into the mix for back day is all.

Keep training hard bro

[Luski16]

Nice gains so far bro, you are increasing on your lifts nicely.

I would just throw a pulldown or pullup into the mix for back day is all.

Keep training hard bro

thanx, yea i might throw in some lat pulldowns

[Luski16]

actually i think ill replace lat pulldowns with dumbell rows as i feel these dont really do much. Should i do this and keep barbell rows?

[Luski16]

1/21 - Back/Shoulders

*Deadlift*
- 90 x 10 (warm up)
- 140 x 8
- 150 x 6
- 160 x 4 (PR, Hell yea!)

*Barbell Row*
- 75 x 8 - (im not feeling these, 5 pounds lower next week)
- 75 x 8
- 75 x 8

Note: I'm not doing these right because im not feeling it, plus i cant quite get it all the way to my belly button, ill go 5 pounds lower next week

*Lat Pulls* (New this week)
- 70 x 8 + (these were pretty easy, ill go up next week)
- 70 x 8
- 70 x 8

*Shrugs*
- 55 x 10 - (PR, but these strained my neck and were a little to heavy)
- 55 x 10
- 55 x 10

*Military Press*
- 60 x 8
- 70 x 6
- 80 x 3 (PR, wanted to get 4, but just couldnt move it up)

*Laterals*
- 15 x 10
- 15 x 10
- 15 x 10

Note: With 10 reps, i couldnt get good form with these. I will go with 10 pounds for 10 reps next week

Overall it was a good workout. Deadlifts were awesome! Again this week im not really feeling the barbell rows. I think im using too heavy of weight, so i will go a little lower next week. The shrugs were heavy as hell and a little to much. Military press was awesome and i could really feel that on my shoulders. Also this week i replaced the barbell rows with lat pulls. I did them seated this week and they were good, but i have a question. Should i stay seated with them or do them standing? Lmk thanx.

[IronBender800]

Do pullups or chinups instead of pulldowns dude! Def lower the weight on rows if your swaying back a lot and not touching your belly. For your purpose rows should be somewhat strict. Keep up the good work man!

[mivi320]

Not a bad workout there dude. Definately drop the weight some on the rows if your form is suffering. Try adding some pullups or chins to that back routine like Ironbender suggested. They are a must in a good back workout. Once you can get a good 8-12 reps on these, you can start doing them weighted. Are the shrugs you did with barbell or db bro?

[Luski16]

Not a bad workout there dude. Definately drop the weight some on the rows if your form is suffering. Try adding some pullups or chins to that back routine like Ironbender suggested. They are a must in a good back workout. Once you can get a good 8-12 reps on these, you can start doing them weighted. Are the shrugs you did with barbell or db bro?

not going to be able to do chin or pull ups till i get a pull up bar. The shrugs were done with dumbells. Thanx for all the advice dude

[mivi320]

not going to be able to do chin or pull ups till i get a pull up bar. The shrugs were done with dumbells. Thanx for all the advice dude

Gotcha. Keep up the hard work!