Hey guys, I'm new here

[sicdeusvult]

Just thought that I'd introduce myself. I'm not exactly a teen but since I'm 20 and that's in the same age area I suppose that I belong here moreso than with the jacked guys in the other subforums here lol. Anyways...

*any and all critique is welcome, even if its harsh, just dont be a dick about it.*

20 years old, sophomore in college

(edit: I'm 5'9)

Graduated Sr year at 120-122 lbs. Ectomorph but I had a belly. Played ice hockey for 9 years but was still always skinny and fat at the same time.
Gained my freshman "15" or so and that put me to 135. Would work out for about a month every 6 months but have to stop because I'd always injure myself. Now, I've been studying quite a bit and my room is stacked with material, books and bb magazines.

Now in my sophomore year, 6 weeks ago, I was 139 with 17.1% bodyfat. 6 weeks later I am rougly at 155'ish, give or take a couple of pounds in either direction. Weeks 2-3 I was sick with the Flu and then bronchitis back to back so I've been rougly bulking for 4 weeks.

Before picture, sorry they're back home and I'm 900 miles away so this is the only one I have here:

First pic is a before shot, the rest are from 3 am today:

[sicdeusvult]

Since I'm 900 miles from my trainer I have no way of knowing my bodyfat. Can anyone give me an estimate? No tape measure either so I can't measure anything else really so that really sucks. I walk around the gym with a little 4.5x3.25 in composition book and a pencil and write everything down, as from what I've read and experienced, writing stuff down in the gym as you do it helps you much more than either doing it after as you can forget, or not doing it at all.

Right now my diet consists of 3-5k cal a day + 250g protein + as much carbs as possible - ~150'ish+, as it's really hard to get in the good diet here at school. 4 ON whey shakes (with ~ 16 oz of 2% milk) a day as well as some stuff for carbs. Broke my damn can opener so now I have 30 cans of tuna sitting here smiling at me knowing that they won't be eaten lol.

Supplements:
ON Whey Shakes
Animal Pak multivitamin
Fish Oil
Flaxseed Oil
NO-Xplode (I usually stack that with the cellmass creatine and Nitrix but this cycle is without it)

[sicdeusvult]

Oh yeah, I have rotator cuff problems from hockey so my bench was always crap as my form was weak, so I've recently switched to dumbbell from barbell bench. Also, as I said I injure myself and quit, back in Jan I got tendonitis in both arms and so now I still have that, even after giving it 4 months of solid rest.

I'm going to list what I've logged in my workout book:

------------------------------
4/21/06
Shoulders
Shoulder dumbbell press:
Tried 45 but it was too strenuous
1) 40 lbs x 10
2) 40 lbs x 5
3) 40 lbs x 7
Front dumbbell raises
1) 20 lbs x 2, 15 lbs x 10
2) 15 lbs x 10
3) 15 lbs x 10
Side/lateral dumbbell raises:
1) 12.5 lbs x 10
2) 12.5 lbs x 10
3) 15 lbs x 10
Belt over dumbbell raises to hit rear delt:
1-3) 15 lbs x 10

Traps:
Trap shrugs:
1) 50 lbs x 10
2) 50 lbs x 10
3) 40 lbs x 10 (to see if I was pulling high enough with traps with the 50s)


------------------------------
4/22/06
Arms (off) day:

Triceps:
Lying (bench) dumbbell tricep extension:
1) 20 lbs x 6
Then did it to the side, lateral:
2) 15 lbs x 10
3) 15 lbs x 10
Tricep rope pulldown:
1) 70 lbs x 10
2) 60 lbs x 10
3) 60 x 5, 50 x5

Biceps:
Hammer curls
1) 20 x 10
2) 20 x 10
3) 20 x 10
dumbbell curl:
1) 30 x 10
2) 30 x 9
3) 30 x 5
Incline dumbbell curl (cross chest)
1) 20 lbs x 10
2) 20 lbs x 10
3) 20 lbs x 10

Forearms, easy since I have tendon problems:
Barbell wrist curls, Palms down:
1) 35 lbs x 20
2) 50 lbs x 10
3) 50 lbs x 10


------------------------------
4/24/06
Back:
Dumbbell Rows/lawnmowers:
1) 45 lbs x 10
2) 50 lbs x 10
3) 50 lbs x 10
4) 55 lbs x 10

Biceps right after:
Incline dumbbell curl:
1) 25 lbs x 10
2) 25 lbs x 6
3) 25 lbs x 6

Back after:
Cable Rows:
1) 120 lbs x 10
2) 120 lbs x 10
3) 120 lbs x 8

Biceps after:
Preacher curls:
1) 10 lb plates (x2. not sure how much the bar weighs) x 9
2) " x 10
3) " x 8

Back press (your chest on the thing and you pull up as you face down):
60 lbs x 10
60 lbs x 10
60 lbs x 10

Lat pulldowns:
1) 105 x 5 , 90 x 5
2) 90 x 10
3) 90 x 10

I usually do biceps at the end, and lat pulldowns first but I was with my fraternity big bro and we did things his way then.


------------------------------
My aim was for 3 sets of 10, or until failure. 6 is me hitting that limit even with the NO-Xplode pump and animal pak in me.

4/25/06
Legs (First time doing them in over a year since nobody here does legs):
Squat
1) 95 lbs (so 2 25 lb weights + 45 lb bar) x 10
2) 115 lbs x 10
3) 115 lbs x 7
Front Squats:
1) 105 lbs x 7
2) 95 lbs x 10
Machine leg curls:
1) 70 lbs x 10
2) 80 lbs x 10
3) 80 lbs x 8
Machine leg extensions:
1) 105 lbs x 10
2) 120 lbs x 10
3) 135 lbs x 8
Seated Calf Raises:
1) 90 lbs x 10
2) 90 lbs x 10
3) 115 lbs x 10

Abs:
Ab Cable pulldown crunches (the rope that you use for tri rope pulldowns):
1) 140 lbs x 20
2) 150 lbs x 20
3) 160 lbs x 20
Apparently I've always had strong abs (assuming this is strong), but due to fat I've never seen them?

Obliques:
Oblique side "crunches" (the kind where you lean on it with your hips and your feet are anchored so you can dip down)
1-3) 25 lbs x 10

------------------------------
4/26/06
Chest:
Flat dumbbell bench:
1) 50 lbs x10
2) 50 lbs x 6
3) 50 lbs x 6
Incline dumbbell bench:
1) 50 lbs x 3, 40 lbs x 10 (Don't know why it fell, I was able to do 45's a week before)
2) 40 lbs x 6
3) 40 lbs x 6
Decline dumbbell bench:
1) 35 lbs x 10
2) 40 lbs x 6
3) 40 lbs x 6
Machine Flys:
1) 100 lbs x 10
2) 100 lbs x 7
3) 100 lbs x 6
Cable Cross overs (lower, to cut lower pecs):
1) 60 x 8
2) 50 x 9
3) gym closing so I didn't get to finish, damn
Tricep rope pulldown
1) 50x10
2-3) gym closed

------------------------------------
4/27/06

Shoulders:
Dumbbell shoulder press:
1) 45 lbs x 10
2) 45 lbs x 6
3) 45 lbs x 3
Front dumbbell raises:
1) 20 lbs x 10
2) 20 lbs x 10
3) 20 lbs x 10
Lateral/side dumbbell raises:
1) 15 lbs x 10
2) 15 lbs x 10
3) 15 lbs x 10
Machine lateral raises:
1) 100 lbs x 10
2) 100 lbs x 9
3) 110 lbs x 7, 100 lbs x 3

Traps:
Trap shrugs:
1) 60 lbs x 10
2) 60 lbs x 10
3) 60 lbs x 7

[northernLad1]

Great progress from the first pic, looks like your bulking diet and everything seems to be working out nicely. You look at lot more than 155lbs, but i guess it depends how tall you are.
Keep up the good work

[misswhitney]

Wow, it looks like you have made some great progress! Good job!

I certainly cannot give you an estimate, I'm really only have experience with female bodyfat, bu that's okay.

It seems like your program is working well for you. Keep it up.

[sicdeusvult]

Awesome, thanks

I'm 5'9 by the way

[Anthb7210p1]

nice pics, keep up the hard work

[bryanbailey06]

Great work, keep it up. I would bulk for a while, and then cut, and try to lower my body fat some more. Great job!

[sicdeusvult]

I plan on bulking for the next 4 weeks, then doing some cutting and working on tone for half of the summer. For the second half I plan on doing more bulking while on anator p-70.

[sicdeusvult]

Oh, and as for:
"Just thought that I'd introduce myself. I'm not exactly a teen but since I'm 20 and that's in the same age area I suppose that I belong here moreso than with the jacked guys in the other subforums here lol. Anyways..."

**That's because I originally posted it in the teen forum, but asked that it be moved here.**

------------------------------------
4/28/06

Wasn't feeling the workout at all, and ended up running into a trainer there and we talked for over an hour so the time between sets was just huge.

Arms day :
Biceps:

Hammer curls:
1) 25 lbs x 10
2) 30 lbs x 7
3) 30 lbs x 8
DB Curl:
1) 30 lbs x 6
2) 25 lbs x 6 (my arms felt fried from going up so much on the hammers)
3) Decided to try and hit it a different way to not waste it on lower weight
DB Incline curl (crossing over the chest)
1) 25 lbs x 6
2) Frustrated and went to try and hit it with cables
3) " "
Cable curls (lower pulley):
1) 50 lbs x 8
2) tennis elbow was killing me so i had to stop there for a bit
3) " "

Triceps:
Pulldown (^ looking pulldown bar) rather than rope, less stress on elbows)
1) 90 lbs x 10
2) 100 lbs x 10
3) 110 lbs x 10
With less stress on my (tennis) elbow i could put up a lot more weight than the rope pulley system

Forearm bb curls:
1) 50 lbs x 10
2) 50 lbs x 10
Forearm bb curls (behind back):
1) 45 lb bar x 20
2) 45 lb bar x 20
3) 55 lbs x 20


------------------------------------
4/29/06

Chest:
DB bench:
1) 50 lbs x 10
2) 50 lbs x 10
3) 55 lbs x 3 (holy hell, it felt like a pickup truck on my arms then)
DB Incline bench:
1) 45 lbs x 8
2) 45 lbs x 9
3) 45 lbs x 6
(I'm thinking about starting with DB incline next workout)
DB Decline bench:
1) 45 lbs x 6
2) 45 lbs x 2-3 (hurt my left shoulder when my spotter handed me the weight too quickly. the bench wobbles so thats the easiest way to get the weight to yourself)
3) none
Cable Cross overs (lower):
1) 60 lbs x 10
2) 60 lbs x 4 (tennis elbow was killing me hardcore)
3) none
Machine Flys:
I figured, hey, why not try and up it a bit more from last week
1) 120 lbs x 10
2) 120 lbs x 10
3) 120 lbs x 7


I really need to get rid of this tennis elbow. I stopped working out for 4 months because of it and it still didn't heal. For the first 6 sets I had tennis elbow wraps on my arms, but once the blood was pumping it was too tight and i had to take them off. In addition, I got some Nike "structured" lifting gloves and they are absolutely awesome. Gave my wrists great support which made the pain a little less.

[sicdeusvult]

5/1/06

Back:
Lat pulldowns:
1) 120 lbs x 10
2) 120 lbs x 8
3) 120 lbs x 6
Cable Rows:
1) 135 lbs x 10
2) 135 lbs x 10
3) 150 lbs x 10
DB Rows/lawnmowers:
1) 60 lbs x 10
2) 60 lbs x 10
3) 60 lbs x 10
Machine reverse flys:
(Have never done them before, and they hurt my shoulder so i stopped)
1) 70 lbs x 10
2) 70 lbs x 6
3) didnt like it so 2nd set was my last
Lower back dips:
1) 35 lbs x 10
2) 35 lbs x 10
3) 35 lbs x 10

Biceps:
Hammer curls:
1) 30 lbs x 6
2) 20 lbs x 10

My arms were fried from just doing back. I was doing 30s on hammers last week and so I decided that dropping down to 20s was just a waste. It's pissing me off though, although I'm getting incredible gains (in my opinion), after I hit the major muscle group, my secondary such as bis or tris are just fried and I can not work them out unless its just an arms day. What gives?

[sicdeusvult]

5/2/06 - Tuesday

Legs:
Legs (3rd time doing them in over a year since nobody here does legs):
Squat
1) 135 lbs x 10
2) 135 lbs x 10
3) 155 lbs x 10
Leg Press:
1) 180 x 10 (2 45's on each side)
2) 180 x 10
3) 180 x 10
Machine leg curls:
1) 100 lbs x 10
2) 100 lbs x 6
3) 100 lbs x 5
Machine leg extensions:
1) 150 lbs x 10
2) 165 lbs x 10
3) 165 lbs x 10
Seated Calf Raises:
1) 135 lbs x 15
2) 135 lbs x 15
3) 145 lbs x 10

Abs:
Ab Cable pulldown crunches (the rope that you use for tri rope pulldowns):
1) 170 lbs x 20
2) 180 lbs x 10
3) 180 lbs x 10

[sicdeusvult]

I feel like I'm hitting a plateau on almost everything...especially shoulders and chest. Back is going just great and legs are fantastic but shoulders and chest seem to be at a plateau. I'm rearranging it to have a day of rest in between shoulders and chest, as a normal 5 day split instead of a 6 day one like I've been doing.

5/3/06 Wednesday:

Shoulders:
Dumbbell shoulder press:
1) 50 lbs x 2, got really tired. plateau sucks!
1) 45 lbs x 8
2) 45 lbs x 8
3) 45 lbs x 4 !!
Front dumbell raises: (Same as last week but my form suffered, esp on set#3)
1) 20 lbs x 10
2) 20 lbs x 10
3) 25 lbs x 10 (really hard, form suffered)
Side/Lateral dbell raises (same, went up 5 lbs but form suffered a bit):
1) 20 lbs x 8
2) 20 lbs x 10
3) 20 lbs x 10
Machine lateral raises:
1) 110 lbs x 10
2) 110 lbs x 10
3) 120 lbs x 8

Traps:
Trap shrugs:
1) 50 lbs x 7-8 (pain!)
2) 50 lbs x 5 (BIG pain)
3) hell no


Was doing 3 sets of 60 last week on trap shrugs and today I went down to 50 to get a better extension. On like the 7th rep I just felt like a small knife stabbed me to the left of my upper spine. I bit my lip for a few mins to get past the pain and it went away, but was sensitive to the touch. I went ahead and did a second set (yeah yeah) and on like the 5th rep it felt like a knife just sliced me.

[sicdeusvult]

Nurse said it was a nerve that just got agitated so i can hit the gym tomorrow

[sicdeusvult]

I wanted to change my chest routine around because my chest hasn't been developing as much as my shoulders/back have been. Did I do enough on todays workout? Dips hit lower/mid so I didn't think that flat db would do anything other than overtraining, not sure.

5/5/06
Incline DB:
1) 45 lbs x 10 easy
2) 50 lbs x 10 medium
3) 50 lbs x 7-8
Weighted Dips @ 160 lbs:
1) 25 lbs x 10
2) 25 lbs x 7
3) 25 lbs x 6
Machine Flys:
1) 120 lbs x 10 easy
2) 130 lbs x 8-9 medium/harder
3) 130 lbs x 7 hard
Cable Cross overs (upper):
1) 40 lbs x 10 (sometimes I mess up and do 10 lbs heavier on one arm, damnit. 40 lbs left, 50 lbs right arm, ugh)
2) 50 lbs x 7
3) 40 lbs x 10

Triceps:
Tricep 90 triangular pulldown bar (whats the name of it? lol looks like ^ ):
1) 110 lbs x 10
2) 120 lbs x 10
3) 130 lbs x 10


Changed it around because I just wasn't feeling my old routine. That, and I have very little upper chest if any.