A Teacher's Journey to Becoming a Bodybuilder/Personal Trainer at age 35

[coach4213]

Short term goal: gain up to 215-220lbs by Spring, currently hovering around 205

Long term goal: enter a bodybuilding competition by age 35 or before if I'm ready, become a personal trainer as well

Background: I am currently a 7th grade Math teacher, coach football and baseball so I'm extremely busy during the fall and spring coaching. The summer and winter are my best times to put on mass because I can concentrate more on weightlifting. I have lifted weights off and on, but I usually quit when football rolls around during the fall. Not this time!! I've really committed myself since May 2006 seeing gains I've never seen before. I love working with kids and I plan to do that the rest of my life. I also have a love for helping teens with becoming a stronger and better athlete and I want to include that in my future plans while becoming a personal trainer on the side from teaching. I believe it will be a great way to supplement my teacher's income which, as you know, barely allows me to provide for my family. I have a beautiful wife who is currently going to the gym as well. I also am the proud father of two wonderful boys 3 and 5. That's where my cardio comes from in the evenings!!!

Stats: 5' 11" 205 Age: 31 Not sure on Measurements but I will put them on here shortly. Current Max of Bench: 300 Squat: 315 Deadlift: 315

I promise to keep my journal updated. It will help me as much as anyone just because I'm writing it down finally. I've always wanted to do this. My thanks to Big Stew's Journal and Kimsquit for motivating me to do this. They don't know that, but they did. P. S. Nutrition is where I need the most help. Please critique my workouts and nutrition if you like. I'm sure not an expert in this field. Yet!

[coach4213]

Oatmeal, banana, 2% milk. 5g of L-glutamine with 8oz of water

[coach4213]

2 Turkey Sandwiches on whole wheat bread, 2 slices of cheese (yeah, thanksgiving leftovers)..have gulped down at least 1/2 gallon of water so far, if not more. I will have a whey protein shake at 2:00 about 20 minutes before my workout and a bagel. I had a can of tuna to bring to eat during my 9:00 break but left it at home.

[coach4213]

I like to change up my routine about every 6-8 weeks. Currently I am working each bodypart once a week. I like this routine because I have only one bodypart that I have to focus on and I can give that bodypart lots and lots of attention. I try my best to shock my muscles by switching up the order of my exercises, the number of reps (although most of the time i stay in the 8-10 range, unless I'm going really heavy I may drop my rep to 6). Here is my current routine:

Mon: Chest
Tues: Back/Traps/Abs
Wed: Quads/Hams/Calves (My previous routine I split quads/hams, working them together now.
Thurs: Shoulders/Abs
Fri: Bis and Tris
*Sometimes I may warmup with abs if I'm feeling it..most of the time with abs I"m not feeling it..lol
**no cardio as of right now-would like to know your perspective on this (currently trying to gain mass)

[coach4213]

I am really pumped up about my workout today! First day of work since Thanksgiving Break. I'm rested up and ready to fire up my pecs today! Who doesn't get fired up for chest day? I try my best to mentally prepare myself as much as I can throughout the day. When I'm not teaching, I'm thinking about my workout. I'll post tonight and let you know how it went.

[coach4213]

Had a great pump today! I was kinda bummed out because I was the only person in the gym today and I didn't have a spotter so I couldn't push myself as much as I wanted.

Bench Press 135 x 12, 135 x 12 (warmup) 225 X 8, 235 X 7, 245 X 6

Incline Dumbbell Press: 80lbs 3 X 8

Decline Barbell Press: 185 3 X 10

Flat Bench DB Flies: 50lbs 3 X 8 (very slow)

Cable Crossovers: 70 X 8, 70 X 8, 70 X 8, 60 X 6, 50 X 10

Dips (BW): 3 X failure

5g of L-Glutamine Meal: Brown Rice, skinless sausage, corn on the cob (2)

[twinnett]

Hi! Good luck w/ your goals! I'm a teacher as well (music) and I'm looking into getting certified as a trainer and I'm doing a competition next fall

[gekkoboy14]

i would take a shake as soon as u get up ur breakfast has no protein in it

[coach4213]

Thanks gekkoboy...makes sense, I actually did take a shake this morning. I bought some new cookies and creme flavor whey protein...tastes pretty good. Does everyone mix their protein up in water or milk? I use 1% milk. Just curious.

[coach4213]

Thanks for the comment twinnett.

[coach4213]

Had to whoof down a quick breakfast this morning. Banana, protein shake. Also took 5g of L-Glutamine.

[coach4213]

Quick nutrition stats for the day: lunch 11 a. m. 12" tuna on wheat, 2 p. m. can of tuna, bagel 4:30 p.m. after workout protein shake 5:30 chicken casserole, brocoli, potatoes 8 p.m. protein shake

[coach4213]

Back is definitely one of my favorite days. I absolutely love training back.

I warmup with wide-grip chin ups (I suck at them but I'm doing them because I want to be one of those guys you see in the gym with a 45 pound plate wrapped around his waist doing them with ease) on that note today I struggled with bodyweight to get 3 X 8 warmup

BB Rows: 135 x 10, 155 x 8, 155 x 8, 155 x 8

Wide-grip pull downs to front: 130 x 12, 140 x 10, 150 x 10

Deadlift: 155 x 10, 225 x 8, 225 x 8, 225 x 6 (grip was going quickly)

Seated Rows: 130 x 8, 140 x 8, 140 x 8

T-Bar Rows: 3 x 8 (not sure on weight)

Felt very good in the gym today..i was mentally ready, still dont have a partner which I hate..Everybody needs a partner for extra motivation! Someone let me know how I can increase on Deadlift..I'm sort of new at the exercise, always heard how great it was for building mass, I feel it, but I feel like I'm real weak on them after viewing other journals. thanks to all that reply to this post, I really do appreciate it!

[coach4213]

Breakfast 7 am: Oatmeal, Protein Shake
Lunch 11 am: Chicken, Mixed Vegetables
Still Drinking Lots of Water!!

I should have a snack around 9 am, but currently I don't. Also, I'm going to start cycling creatine again today (fruit punch), mixed in water. Last time, during summer while on creatine my weight shot up to 212 quickly and my bench increased at least 40lbs. Creatine has always worked well for me.

The only supplements I have taken and am currently taking are Creatine, L-Glutamine, and 100% Optimum Whey Protein

Today is leg day...Leg days are the days I fear the most!!! I definitely need someone to push me on leg day! Nothing I hate worse than I person with a huuuge upper body and skinny legs..looks awful.

[Gallaman]

Coach your journal title caught my eye. My dad, mom, and now older brother are teachers. It still shocks me the time it takes to write lesson plans and headaches teaching can give you. My brother graduated three years ago and still does not have a job, he has had two full-time substitute positions, so he is not able to continue his lesson plans from year to year as I'm guessing you have.

Anyways just letting you know I know of your time restraints especially with a growing family and just wanted to say good luck and I hope you achieve what you set out too do. I'll be stopping in often so get used to me.

[coach4213]

Hey Gallaman, Thanks for your post. Pics look awesome man! Enough to make me wanna check out your website and your link to MuscleNow...very interesting stuff! I'm definitely interested in learning more. Looks to me like the guy knows what he is talking about. I like the guy's quote when he says "you don't have to get fat to get big"....that's why I've always stayed away from bulking, bulking, bulking like people always talk about..my thing is I don't want to look all bloated up for 5 to 6 months out of the year until I start cutting...I do want to get big, I do want to gain strength and muscle, but does that mean you have to get fat first..around here, that's what I hear..so it was good to read his point of view on that topic. Again, thanks for the post and I hope you'll give me some pointers in the future.

[coach4213]

I got interrupted so many times during my workout at the gym tonight, that I decided to split my legs into quads today/hams saturday..which is ok with me, I like doing that anyway...just like doing legs in all to eliminate going on saturday so I can spend all day with the little bros. So here is my leg workout, don't laugh at the squat (the bad part about the weight on squat is that I'm improving) I'd hate to tell you what I was doing last May.

Warmup: 3 x 10-12 One legged extensions 70lbs

Squat: 135 x 12, 185 x 10, 225 x 8, 275 x 8

Leg Press: 5 45lb plates on both sides 3 x 10 full, with 10-15 burnouts

Leg Extensions: Both legs 130 x 12, 150 x 10, 150 x 10

Calf Raises(Standing): 2 45lb 3 x failure

[CharismaCaptain]

Hey Gallaman, Thanks for your post. Pics look awesome man! Enough to make me wanna check out your website and your link to MuscleNow...very interesting stuff! I'm definitely interested in learning more. Looks to me like the guy knows what he is talking about. I like the guy's quote when he says "you don't have to get fat to get big"....that's why I've always stayed away from bulking, bulking, bulking like people always talk about..my thing is I don't want to look all bloated up for 5 to 6 months out of the year until I start cutting...I do want to get big, I do want to gain strength and muscle, but does that mean you have to get fat first..around here, that's what I hear..so it was good to read his point of view on that topic. Again, thanks for the post and I hope you'll give me some pointers in the future.

I know what you mean. I'm familiar with the musclenow program and its a great way to build muscle and minimize fat gains. People that say you have to get fat don't know what they're talking about. You will probably gain some fat, but the way its outlined in the musclenow program it is minimized as much as possible.

[coach4213]

Didn't have a good breakfast..I at least try to drink a protein shake if I don't get to eat breakfast.

7 am: Protein shake (also had one last night just before bedtime)
9:30 am: Can of tuna fish
11 am: I'm dying to dive into a big greasy hamburger for some reason, I can't remember the last time I had one..LOL..trying to fight the urge

[coach4213]

Shoulder day today! Nothing looks better than two big bowling balls sitting on each side of my neck. Looking for some advice also. How many days do you guys train traps? I train them with shoulders, but because I like them and want them to grow, would it be a good idea to train them with back also? Any suggestions?

[coach4213]

Shoulder Workout for Thursday.

I enjoy doing shoulders, but I feel like their my most difficult to build. I've had some history of a bad shoulder from an earlier baseball injury back in the college days. Sometimes I think that makes me shy away from trying to go too heavy on shoulders and chest also for that matter. However, I guess to get big you've got to train big. Enough babbling, here is my shoulder workout.


I vary the order of exercises many times, but esp on my shoulders. One week I'll start with front delts, the next I'll begin with side, the next I'll begin with rear..don't know exactly why I do that, must have been a magazine I've read before or someone in the gym. By the way, I value words from people in the gym more than I do someone in Muscle Fitness Magazine. Just like I tell my students in my classroom, "Don't ever be afraid to ask questions, especially when you are just starting your program." Man, I'm babbling again, sorry.

Side lateral raises: 3 x 12 with 25 dumbbell, very slow strict form

Rear Delts on an incline bench: 3 x 12 25db

Front Delts with 451b plate: 3 x 12 again slow, strict form

Overhead Press Machine: 45lb, 10lb, 5lb on each side 3 x 10

Dumbbell Shrugs: 80lb dumbbell 3 x 15

Behind the back barbell shrugs w/Smith machine: 3 x 12 175

[coach4213]

Sorry I haven't been posting my nutrition. I've decided not to keep up with my nutrition on here, but just give you some basics on what I try to do as far as nutrition goes. Bottom Line: I eat alot of protein, as much as I can(tuna fish, chicken, steak, some of my favs). Carbs for energy (oatmeal is my favorite, every day and sometime at night). I try to eat healthy fats (ex. for a snack i'll have a cup of almonds). One thing that I'm most proud of is the fact that I've cut way back on sodas, especially coke. I used to be one of those that had to have a coke everyday. Now, all I do is drink lots and lots of water. I actually feel alot better from drinking water! (but I go to the bathroom TOO MUCH here at school) seems like in between every class period I'm having to pee! lol Anyway, I do not claim to be a nutrition expert, but I have learned a few things since I've started serious weight training. It's not as bad as people make it out to be, although it does hurt my wallet a little.

[coach4213]

I will be posting photos soon. Not that I'm dying for you to see them. I just feel like people enjoy seeing photo transformations rather than reading stats.

Speaking of stats: Current weight 207lbs

[coach4213]

Well, off to the gym in about 2 1/2 hours to hit bis and tris. Already trying to get mentally prepared for my workout. Didn't get much sleep last night, but I feel pretty motivated to get my workout in today. I think I finally found a partner. My previous partner quit on me. I think its essential if someone wants to truly reach a goal to gain muscle, and gain it fast, that a partner needs to be there to push, push, push, and help make your workout that much more intense. Without a parter there to spot you, you simply can't push yourself at times and you will struggle to get over that hump or pass that sticking point. Beware of those who wanna sit around and talk the whole time there in the gym. They do a set, talk for 15 minutes, then do another set. I hate that worse than anything!!!

[coach4213]

Today felt absolutely great!! By far, the best workout of the week. I went in feeling good and left feeling better.

Bi's
Barbell Curls: 75 x 15, 95 x 12, 105 x 10, 115 x 10

One arm Cable Curls: 4 x 10 60lbs

One arm Preacher curls: 3 x 12 30lb

Incline DB Curls: 3 x 10-12 30 lb

Tris
Close-grip Bench press: 135 x 12, 185 x 10, 225 x 8, 255 x 6

V-bar Tri Pressdowns: 170 x 12, Stack plus a 25lb plate (195 x 12), 195 x 12

Skull Crushers: Bent Bar plus 70lbs 2 x 10 plus 10 burnouts each set

Dips: 3 x Failure

[SchemeSC]

Coach,

I am a Secondary Education major and getting ready to do my student teaching in the winter. I'm very nervous about it! I will be curious to see how you balance your lifting schedule and busy teaching life.

I'm definitely subscribed to this one!

[Gallaman]

Shoulder day today! Nothing looks better than two big bowling balls sitting on each side of my neck. Looking for some advice also. How many days do you guys train traps? I train them with shoulders, but because I like them and want them to grow, would it be a good idea to train them with back also? Any suggestions?

I only hit my traps once per week directly (usually with power shrugs instead of regular barbell shrugs, do a search) but indirectly probably two other days through bent over rows and deadlifts. Since my routine is WSB, and based on strength, my supporting lifts are all geared to increase strength in the main heavy lift performed first in the workout. I'm not on a normal bodybuilding split, but when I was I would hit traps with the back instead of the shoulders. It's just always felt comfortable to me that way.

Oh and bulking - yeah, definately overrated. IMO getting over 10-12% body fat in the off season is unnecessary and actually slows progress down due to long cutting periods. Slow and steady increases in weight are key and one pound per week is plenty. I'm glad you checked out Musclenow, it's a good program. I won't pimp it in your journal though, so feel free to PM me Coach if you have questions about the routine or anything with bodybuilding in general.

[Endeavourer]

Hey coach, very long training session in the gym, 2 and a half hour is massive, try to cut down to an hour and half maybe?

Also, try to have 8 hours of sleep as you need it for recovery.

Good luck with your goals!


__________________
My journal: http://forum.bodybuilding.com/showthread.php?t=959940

[coach4213]

Thanks for the posts guys, very helpful. Misundersanding. I was saying that I would be going to the gym in 2 1/2 hours. I usually spend anywhere from 45 minutes to 75 minutes in the gym, no longer. Right now that is easy because I'm doing one bodypart a day. I really like this type of program because I can just completely exhaust that bodypart and I know it is going to get plenty of recovery time before I hit it directly again. Agains thanks for the posts, keep 'em coming!

[Simpy]

Hey, Coach. Another teacher here. I'm a high school English/humanities/social studies teacher, but I used to teach middle school. You'll be in my thoughts and prayers

Seriously, good luck with your goals. It's not easy to keep up with everything, especially when you're coaching. That's a full-time job in itself.