Hope and Glory

[.yolk]

I am not new to these forums, nor am I new to weightlifting. I have an account that I will be abandoning. It has seemed I have 'forgotten' why I have joined this site. Making this new account will give me a new insight on these forums.

I will be updating my log reguardless of who looks at it and ocassionally I will give advice to other teens.





---




Message to anyone who does not know me:

I am Yolk. I have hope, and with that hope I will achieve glory.

[.yolk]

Body Stats

5'11"
180 lbs
Bf%- 9%

All measurments taken completely cold, not pumped. (flexed)

*in inches*

Chest- 40
Arms- 15 3/4
Hips- 32 1/4
Waist- 32 1/4
Thighs- 24 1/2
Calves- 16 1/2
Forearms- 12 3/4
Neck- 18





Lifting Stats

*in lbs*

Bench- 225
Squat ATG- 275
Deadlift- 340
Push Press- 135
Clean and Jerk- 115


If I see fit, I will add different exercises. Bench press and Deadlift are the only exercises I have every truly tried maxing. So don't be surprised if some of my other lifting stats go up sharply in weight.





Goals

Lifting goals:
Benchpress 315
Sqaut 415
Deadlift 495
Push Press 225
Clean and Jerk 225

Physique goals:
Weigh 200 lbs, lean enough to see full six pack.

Health goals:
To maintain a healthy diet, feel great, and have clean energy





Supplement/Diet Status

Supplements:
Amplified Wheybolic Extreme 60 (postworkout protein)

Diet:
Clean. Cleaning up a bit for Summer. I'm tired of feeling like sh't because of fatty foods.





Workout

-My workout will be very random at this time. Due to track and a weightlifting class I'm in I do not have a set workout plan. I still workout every body part, but some more than others. I will soon have a set workout once Track is done and Summer is over.

[.yolk]

April 25 2010

*MEALS*

Breakfast 11:00AM:
-3 eggs
-3/4 c egg whites
-1 1/4 c oats
-1 banana
-handful of chedder cheese

PreWO 2:15 PM
-3 small oranges
-Crunchy PB sandwhich with two slices of whole grain bread

PostWO 5:00 PM
-2/3 serving of AWE60

*I had a brownie, couldn't help myself*

Dinner 7:00 PM
-tacos (beef, beans, salad, chedder cheese)

Before bed 12:00 AM
-1 c cottage cheese
-1 slice of cantaloupe

I woke up late, did not have a great day as far as eating goes.. Could have been better although I ate fairly clean.



*WORKOUT*

I had a decent shoulder/trap workout. I push pressed 135 x 4... I want to see how much I can max soon. I probably should have hit my traps harder.

[.yolk]

April 26 2010


*MEALS*

Breakfast 6:30 AM:
-3 eggs
-3/4 c egg whites
-1 1/4 oats
-cantaloupe

PostWO 9:30 AM:
-1/3 serving amplified wheybolic extreme 60

Lunch 11:30 AM:
-2 servings potatoes
-10 Chicken nuggets (lol)
-pint of skim milk

PreTrack meal 2:30 PM:
-crunchy peanut butter sandwhich with two slices whole wheat bread
-small apple
-small banana

Dinner 6:30 PM:
-12 oz canned chicken
-1 c brown rice (4 servings)
-cantaloupe

Before bed 10:00 PM:
-1 c cottage cheese
-1 c orange juice


Overall clean day, I think I got enough calories in too. Got in easily over 170g protein.



*WORKOUT*

During the week I'm limited to working out in my weightlifting class (because of track I can't lift after school). I trained abs today. I've been neglecting abs recently and I've decided I'm going to train abs HEAVY from now on. I did some ab stretches and heavy hanging leg raises. (abs will be sore tommorow)

[.yolk]

April 27 2010


*MEALS*

Breakfast 6:30 AM:
-3 hardboiled eggs
-2 bowls of crispex cereal

Lunch 12:30 PM:
-pint of milk
-40 popcorn chicken

PreWO 3:00 PM:
-banana
-orange

PostWO 5:30 PM:
-2/3 serving AWE60
-double hamburger (had to eat something before soccer)

Dinner 9:30 PM:
-1/2 c rice (2 servings)
-12 oz canned chicken
-cantaloupe
-can of ginger ale

Meal before bed 11:30 PM:
-1 c cottage cheese
-multi-day vitamin


Track/soccer/lifting is all starting to take it's tole on me. Now that I'm cutting and doing all these activities, I will cut down in no time. Hopefully I can just maintain my muscle mass and strength. I need to start packing my lunches and eating more greens/veggies. Overall pretty clean day, besides the hamburger and popcorn chicken.



*WORKOUT*

Upper arm day. I can't do barbell curls because of an injury in my wrist I got like a month ago. It's healing up nicely though.

Biceps
I stuck with DB's for biceps, I did some really heavy DB curls, (little cheat) and worked my way up to 50x3. Then I did some sitting curls, squeezing the peak, slow negative. Then I sat at a 45 angle did some lighter curls and then I laid down doing some stretch curls. I finished off with some conc. curls: 25x10 30x8 35x6. I really pushed my biceps to the limit today. Went to failure a lot.

Triceps
Not gonna lie, I didn't put as much effort into this as I could have. I did some tricep extensions (skull crushers) 65 x 12, then 65 x 8, then did a heavy set 85 x 6. I went to rope pulldowns, did about 6 sets of those. I did db extensions with some light DB's, then i did single handed, hand upward pull downs to finish triceps off.


Over all good workout, I wish I could do BB curls or preacher curls. I also got a shot about 15 minutes after my workout so I was still a little pumped:


16 inches

[.yolk]

April 28 2010


*MEALS*

Breakfast 7:20 AM:
-3 eggs
-1/2 c egg whites
-1 c oats
-glass of OJ

PostWO 9:30 AM:
-2/3 serving AWE60

Lunch 12:30 PM:
-chef's salad (salad, carrots, tomatoes, some other small various veggies)
-small piece of bread
-grapes
-about 6 oz of chicken
-1/2 pint milk

Snack before track 3:00 PM:
-small orange

After track snack 6:30 PM:
-10 triscuit crackers
-7 small slices of turkey (lunch meat)
-mouthful of grapes
-can of ginger ale

Dinner 9:00 PM:
-4 bratwursts with 2 buns
-grapes
-Chefs salad (tomatoes, lots of lettuce, carrots)
-1 1/2 pint of milk

Before bed 11:00 PM:
-multi day vitamin


Overall really clean day... Bratwursts are pork so they were just as high in fat as in protein.. but I got in my salads and greens for the day! It felt really good eating salads and clean. I've neglected my health through my bulking cycle. I've been so tired from soccer, track, lifting and homework, but this clean food is giving me energy to live haha.



*WORKOUT*

I worked out in my weightlifting class: worked chest. I did some light bench work: reps that didn't go all the way, and then at failure i did a really slow negative. My bench has been disapointing recently, I lost a lot of strength on my bench press. Then I moved to flies and then incline DB press. OVERALL: workout was not good. although my chest is a good sore, I shouldn't have worked my chest today because my arms were totally dead from yesterday, I should have taken a rest day today. At track later in the day I did some hex bar deadlifting and worked my way up to 365. I kinda hurt my back a little.

lesson learned today: stop ego lifting and take a damn rest. my arms were dead yet I benched. my CNS was shot and i heavy deadlifted. I am completely exhausted. I have conditioning for track and soccer tommorow, so there will definetly be no lifting tommorow.

[.yolk]

April 29 2010


*MEALS*

Breakfast 7:30 AM:
-3 eggs
-1/2 c egg whites
-large bowl of cripex cereal

Lunch 11:30 AM:
-ceaser salad (lots of lettuce, parmasean cheese, small sliced veggies, some chicken)
-bun
-banana
-small orange
-6 oz fried chicken
-1/2 pint milk

Before track 2:30 PM:
-Crunchy PB sandwhich (two slices of whole wheat bread)

Before soccer 5:00 PM:
-3 bratwurst sausages
-ginger ale
-two handful grapes
-banana

Dinner 8:45 PM:
-12 oz chicken
-parmasean noodled bowties
-1 1/2 serving green beans
-1 1/2 serving of strawberries
-2 pints of milk

Before bed 11:00 PM:
-1 c cottage cheese
-cup of orange juice


Solid nutrition today! Brats and parmasean noodles were a little on the fatty side, but other than that all was good. It feels good to eat clean haha.



*WORKOUT*

Not much of a workout today, (had to take a rest day) I stretched during weightlifting and did some ab work. Good rest day. Not sure what I'll hit tommorow, maybe forearms.

[.yolk]

April 30 2010


*MEALS*

Breakfast 8:00 AM:
-two sausage egg muffins
-chocolate milk

PostWO 9:30 AM:
-1/3 serving AWE60

Lunch 12:00 PM:
-Spinach Salad (parmasean cheese, spinach, carrots, tomatoes)
-strawberries
-bun
-orange
-1/2 pint milk

PreWO 3:00 PM:
-serving parmasean noodles
-8 oz chicken

PostWO 6:30 PM:
-2/3 serving AWE60

Dinner 8:30 PM:
-Chef Salad (lettuce, tomatoes, carrots)
-Mandrin Orange w/ jello
-2 serving of pork
-2 serving mash potatoes
-pint milk


Overall great day. I don't really like pork (taste/nutrion) but I ate it anyway. I got about half of my proten from AWE60 supplement which is rare.



*WORKOUT*

1st workout: 8:30AM-9:20AM
Decided to isolate forearms today, due to my wrist I couldn't work very heavy... but still manage to leave my forearms sore. felt good, although my wrist is sore

2nd workout: 4:45PM-6:00PM
Tried to max my squat today, i worked up to a 275x1 which is good because I haven't squated in about a month. I could have gotten a little higher but i have a soccer game tommorow. I did some calf work aswell. standing calf raises: 205x15 295x12 295x10

I then did some bicep work, did some cheat hammer curls working up to 50 lb dbs. then i went to preacher did some sets with BB and DB, and then I did concentrating curls focusing on peak and twisting

^ second workout was odd, but good.

[.yolk]

This is embarrassing to read.

I'm sorry I offended you, I didn't mean too. I don't understand why you are so upset? What was it I said? It really doesn't help my self-esteem knowing the only person to read this thinks I'm worthless.

Yes I have feelings, yes I am more sensitive than the average male my age, and yes I am very hurt.



Anyway I will update my meals and workout stuff tommorow, I don't feel like it anymore

[.yolk]

May 1st-2nd


*MEALS*

Weekends are always different from weekdays for me.

1. I wake up way later, stay up later.
2. I don't eat as clean/well.
3. I get to workout hard

Basically I ate a little less clean, and a little less protein. But other than that Saturday and Today are just normal days.



*WORKOUT*

Saturday
off day (I had soccer game)


Sunday
today I hit my chest hard! I started off with BB incline bench press, then hit upper chest at all angles with some DB presses. I did some db flies, then moved on to light presses isolating my chest. then I did machine flies squeezing the hell out of my chest! I had a really nice pump going.

Here's some pictures right after my workout:

[Pazienxa]

I'm sorry I offended you, I didn't mean too. I don't understand why you are so upset? What was it I said? It really doesn't help my self-esteem knowing the only person to read this thinks I'm worthless.

Yes I have feelings, yes I am more sensitive than the average male my age, and yes I am very hurt.



Anyway I will update my meals and workout stuff tommorow, I don't feel like it anymore

man dont let some ***got on the net bring you down. keep wut u r doing

[.yolk]

May 3 2010


*MEALS*

Breakfast 6:30 AM:
-Breakfast omelete (eggs, sausage, bread, cheese)
-glass of milk
-banana

PostWO meal 9:45 AM:
-1/2 serving of AWE60

Lunch 12:00 PM:
-8 chicken tenders
-double cheeseburger

Before track snack 2:45 PM:
-PB sandwhich on two whole grain slices of bread

Dinner 5:45 PM:
-ginger ale
-12 oz canned chicken
-1/2 c brown rice (2 servings)
-handful of chedder cheese

Snack 9:00 PM:
-Cocoa puffs cereal with milk
-last of my choco whey (about 10g of protein)

Before bed 11:00 PM:
-1 c cottage cheese
-1 c OJ
-multiday vitamin


Not really that great of a day for eating clean. I didn't even eat any veggies or fruit... I don't even know if I got my protein in.. I'll be sure to eat a salad or two tommorow.



*WORKOUT*

Biceps (mass) workout 8:30-9:30 AM
I warmed up with some light weight dumbbells, and then moved onto standing ezbar curls. then hands angled outward BB curls, next to a hanging preacher curl, and finished off with some burnout dumbbell sets. GREAT workout! I had a arm pump for the next hour and a half! anyway i just realized how much I've trained and isolated biceps in the past 2 weeks.. wow. I'm gonna have to tone it down and focus on other body parts

[.yolk]

May 4 2010


*MEALS*

Breakfast 6:30 AM:
-3 eggs
-1/2 c egg whites
-1 c oats
-1 banana

*i resisted a cinnamon muffin lol*

Lunch 11:30 AM:
-salad (lettuce, carrots, chedder cheese, cabbage, chicken)
-kiwi
-banana
-6 oz fried chicken
-1 bun
-1 c milk

PreWO 3:00 PM:
-small parmasean breaded chicken breast
-buttered noodles

PostWO (before soccer) 5:30 PM:
-small parmaean breaded chicken breast
-buttered noodles
-dr pepper

Dinner 9:00 PM:
-1 piece lasanga (cheese, beef, noddles)
-ginger ale

Before bed 11:30 PM:
-1 c cottage cheese
-multi day vitamin
-peach nectar


ehhh... not so clean (lasagna, breaded chicken, buttered noodles). ok i guess, got more veggies in



*WORKOUT*

Workout - Light shoulder/trap/forearm 4:15PM-5:15PM
My shoulder was feeling funky today, and something wasn't right... so I decided to do a light workout, plus I had soccer after it. Light shoulder presses, raises, rotator cuff work, slow negatives and squeezes. Light trap work squeezing and slow negatives. And some high rep forearm work with low weight

[.yolk]

May 5-7 2010


The past few days have been a blur. My diet has remained pretty solid, I've been getting the protein in, and keeping it healthy with fruits and veggies. I took an off day wednesday, hit my back pretty hard thursday, and took an off day today. My CNS is back I think . I'm gonna hit up my chest and triceps tommorow, and we'll see what I'll do Sunday.

School has been keeping me busy, and i've only got a total of 10 hours of sleep for the past 3 nights, I'm going to bed early tonight

[.yolk]

May 8-9 2010

The past few days I've been too busy to write down my diet and stuff. On weekends my diet is usually 3-4 meals (bigger ones). I ate pretty clean this weekend except for 2 meals. Anyway on to my workouts:

May 8 2010 Chest and abs Workout 2:00-3:30PM:
I really was excited to go into the gym and hit my chest hard, but when I got there all energy escaped me and motivation died . I think track and soccer is taking away all my energy, I can't wait till it's over. Anyway I did isolation chest exercises and focus on light weight, high reps, and mind-muscle connection. Then I did some weighted hanging leg raises and weighted crunches. Overall a dissapointing workout.

May 9 2010 Calves and forearms Workout 5:00-6:30PM
Supersetted tons of calve raises with forearm exercises. Did overhand grip Curls, hammer curls, and overhand wrist curls. then did forearm raises, and wrist curls. Here is some pictures after my workout:

my forearms look big here because of camera angle and because my wrists and hands are so small






song that carried me today:

four tet - unspoken

[.yolk]

May 10 2010



*MEALS*

Breakfast 6:45 AM:
-banana
-peanut butter toast sandwhich

PostWO 9:30 AM:
-1/3 serving AWE60

Lunch 12:00 PM:
-2 chicken sandwhiches
-1 serving potatoes
-banana
-1/2 pint milk

Snack 5:30 PM:
-spaghetti
-meat sauce
-pear/grape juice

Dinner 7:30 PM:
-Macoroni noodles
-lean beef
-chedder cheese
-pear/grape juice



Decent day, got in some fruits, but no veggies. tommorow i'll take down some salads



*WORKOUT*

Abs Workout 8:30-9:20 AM
Did some heavy weighted crunches, ab stretches, and hanging leg raises. not very intense

Deadlift/Jerkpress MAX Workout 4:00-4:45 PM 2 PR's
Worked my way up to 355 lbs on deadlift and got it!!
Worked my way up to 175 lbs on jerkpress and got it!! (probably could have got more but wrist started to hurt)



..and heres some back pictures, i truly feel that deadlift is the best exercise for back (besides chin ups) and your core in general. i was UNPUMPED in these photos. I hate how my arms look small when I do a back pose, anyone know how to correct this?:









my song for the day, i can only hope i will have the oppurtunity to see them live someday: