ravadongon

Welcome to my journal!

This is my second attempt at a journal on a forum, though you can barely call my first attempt an attempt at all. I’ll be keeping it updated from 2nd May 2005 to 1st January 2006. Bulking will occur from 2nd May 2005 to 23rd September 2005, from then onwards till the start of the new year I will be cutting. I have recently recovered from anterior cruciate ligament tears in my knee so I have been out of sport and weights for around 4 months prior to this, so don’t be expecting some jaw dropping lifts, rather, expect the complete opposite My goals for training between now and then are both for strength and lean mass with very little fat gains. I’m also preparing for a comeback next cricket season which will start as well so I will being doing some fitness training (speed endurance and GPP) intermingled within my weight training. I’ve also got footy (AFL) on Wednesdays, so I’ll have more than enough cardio. I’ll take body measurements (scale and tape) every month, along with pics.

Stats

Measurements

Age: 15 (turning 16 on May 11th)
Height:
Mass: 74kg
BF%: 15%
Upper Arms: 13 7/12" (R), 13 3/12" (L)
Upper Legs: 22 3/12" (R), 21 6/12" (L)
Chest: 35 2/12"
Delts: 44 2/12"
Calves: 14 8/12" (R), 14 7/12" (L)
Forearms: 11 4/12" (R), 10 11/12" (L)
Waist: 31 4/12"

NOTE: I have to powerclean to front squat because my school weights room doesn’t have a squat rack

Goals

23rd September, 2005

Mass: 82kg

Bench (1RM): 80kg
Deadlift (1RM): 120kg
Front Squat (PowerClean) (1RM): 75kg

I know these are big goals for where I’m at, at the moment but I always like to set high goals for myself. I’m sure if I don’t achieve them I will be able to at least get very close to achieving them.

Diet

See attachment below.

Supplements

Whey Protein
CEE (ALRI Cr2)/Kre-Alkalyn (Sci-Fit)
Multivitamin
Green Tea Extract
Fish Oil
Vitamin C
Trace Minerals (e.g. Zinc and Magnesium)

Routine

The plan is to do 10 weeks of ‘Push/Legs/Pull’ and 8 weeks of Westside For Skinny Bastards. So altogether 18 weeks of clean bulking, with a likely 2 week break between routines. I will also be doing Speed Endurance and GPP as I mentioned earlier. Without further delay here are the routines:

Push/Legs/Pull

Mon – PULL

Deadlifts 3x3
Rack Chins/WG Chins 3x6
DB/BB Rows 3x6
Lying Laterals 3x10

Wed – LEGS

Front Squats 3x6
SLDL 3x6
Calf Raises (Hack Squat Machine) 3x10
Weighted Leg Raises 3x10

Fri – PUSH

Bench Press 3x6
Military Press 3x6
Dips 3x6
Tate Press 3x10

Westside For Skinny Bastards

ME Upper Body Day

ME Lift – work upto 3-5 rep max
BB Bench Press
CG Bench Press
Weighted Dips

Supplemental Lift – 3 x 6-10
Flat DB Bench
Incline DB Bench

Horizontal Row – 4 x 10-15
Chest Supported Row
DB Rows
BB Rows

Rear Delt/Upper Back – 2 x 12-15
DB Seated Power Cleans
DB Rear Delt Flyes

Weighted Abdominal – 3 x 8-15
Hanging Leg Raises
DB Side bends
Weighted Swiss ball crunches

Lower Body Day

ME Lift – Work upto 5 rep max

Front Squats
Deadlift

Unilateral Movement – 3 x 8-15

DB Single Leg Squats
DB Lunges
DB Step ups

Hamstring/Posterior Chain – 3 x 6-10

Leg Curls
Romanian Deadlifts

Grip Training – 3 timed sets

Plate pinching
Grip Crusher

Repetition Upper Body Day

Repetition Lift – 3 x MAX reps

BW Dips
Push ups
BB Bench Press (50% 1 rep max)

Supplemental Lift – 3 x 5-10

DB Tricep Extension
Skullcrushers
Pushdowns

Vertical Pulling – 4 x 8-12

Lat Pulldown
Chin ups

Medial Delt/Trap – 3 x 10-15

Side Press
DB Shoulder Press
Lying Laterals

Elbow Flexion – 3 x 8-10

Preacher Curls
BB Curls
Hammer Curls

Abdominal Circuit Training

Reverse Crunches
Russian Twists
Swiss Ball Crunches
Hanging Leg Raises

Fitness Training

Speed Endurance

GPP 1

GPP 2

Code For Journal Entries

- Formatted as R x W (R= reps, W=weight)
- W – max lift for an exercise in a particular session (in bold)
- DB = Dumbbell
- BB = Barbell
- ME = Maximum Effort
- W - max lift for an exercise in a particular session that is an increase on the previous max in either the weight lifted or the amount of reps. (in blue, bold)
- Weights will be recorded in kilograms, unless stated otherwise

There it is. I’ll be starting on 2nd May (fingers crossed). I’m looking forward to hours of fun, intense training. Wish me luck
...

Attached Files

Bulking Diet.doc (25.5 KB, 2 views)

ravadongon

BTW, the exercises for the 2nd routine (WS4SB) are rotated, e.g. for ME Upper Body Lift - only BB Bench Press is done for the first 2-3 weeks (as the ME lift), then the next 2-3 weeks only CG Bench Press is done.

ravadongon

Yeh modified Westside routines are very effective, I'm really looking forward to doing WS4SB. Also I'm preparing to do a full WSB routine (with the ME and DE days) come December so I'm also doing it as prep.

ravadongon

Just posting Monday's Workout:

Mon – Pull

Deadlifts:

6x25 ~WARM UP~
3x60
3x65

Rack Chins:

BWx6
BWx6

Lat Pulldowns

4x50

DB Rows:

10x7.5 ~WARM UP~
6x20
6x22.5
6x22.5
4x22.5

Lying Laterals:

8x5
8x5
10x2.5 ~SUPER SLOW REPS~

Workout Time: 30 mins

Workout Comments: Crappy first workout in 5 months I expected better, even though I knew my lifts would drop shitloads...Oh well at least I've got room to improve, and lots of it Since last year, Deadlifts were down by about 20kg, Rack Chins I didn't do, but my form sucked today so I'll drop them for Lat Pulldowns till I can actually pull a decent weight (approx bodyweight), DB Rows were only down by 2.5kg, but that's because we only have upto 25kg DBs in our gym, Lying laterals were about the same maybe minus a few reps...Well at least it's over, looking forward to making some progress next week on these lifts.

Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Today sucked. I had the worst DOMS ever from Monday's workout and had to play footy with this surging pain in my lats, rear delts, quads and forearms. To add to this the ****ing PT our school has hired didn't turn up, so the school weights room wasn't opened up today

Anyway my plan on Friday (when it should be open), is to do a push and legs workout which will look something like:

Single Legged Split Squats 3x6
DB Bench Press 3x6
Military Press 3x6
Dips 3x6
Calves 3x10
Weighted Leg Raises 2x10

toughnuts

haha I thought those were lbs. for a second I was like WTF!!! Good luck.

ravadongon

Fri – Push and Legs

One Legged Split Squats:

8x7.5s ~WARM UP~
6x10s
6x10s
3x12.5s

DB Bench Press:

10x8s ~WARM UP~
7x10s
6x15s
4x20s

DB Shoulder Press:

6x10s
6x15s
6x15s

Weighted Calf Raises:

10x60 ~WARM UP~
10x70
10x75

Weighted Leg Raises:

10x5
10x5

Workout Time: 50 mins

Workout Comments: This was an alright workout. I didn't sweat profusely like I did in the last workout and was only slightly fatigued towards the end of the workout. I was surprised that my lifts for upper body hadn't dropped as much as I thought. Disappointed with the one legged squats though, I couldn't quite balance well enough to use a higher weight.

Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Mon – "Our School Gym Is ****ing Hopeless So I Had To Lift At Home" - Pull

Cable Rows:

10x3 pins ~WARM UP~
6x6 pins
8x7 pins
3x9 pins, 3x8 pins ~DROP SET~

Lat Pulldowns:

6x8 pins
6x9 pins
5x10 pins (UNDERHAND)

DB Bicep Curls:

6x10.5s
4x11.5s

DB Lying Laterals:

6x6
8x6

Workout Time: 45 mins (I went slow today)

Workout Comments: Shithouse workout today. I was very pissed off at today in general. Firstly I ****ed up a Chem test today (something I don't normally do) and secondly the PT didn't turn up to open the gym AGAIN!! This is ****ing gay, cos we pay school fees (its a private school) to get access to these sort of facilities and then they don't even open up the stuff so we can use it!! He better be there on ****ing Wednesday...

Anyway so I had to work out at home, so I couldn't do deadlifts (because I didn't have a barbell and heavy enough weights) or DB Rows (because I didn't have enough weight to put on the DBs)


Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Wed - "Birthday Day Workout" – Legs

DB Single Leg Split Squats:

6x8s ~WARM UP~
3x10s
6x10s
4x15s (PR + 2.5kg)

Hamstring Curls:

10x10 ~WARM UP~
10x15
6x20
4x25

Calf Raises (Hack Squat Machine):

10x65
8x75
10x75 (PR + 2 reps)

Weighted Leg Raises:

6x5
10x5
5x7.5 (PR + 2.5kg)

Workout Time: 30 minutes

Workout Comments: A reasonably good workout. I felt like shit though after playing footy today where I got a pretty heavy knock to the head and had to workout my legs nearly immediately after the game. I could have lifted more if I felt better and didn't have to workout after the game, but all in all not too bad.

Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Fri – Push

DB Bench Press:

10x10s ~WARM UP~
6x15s
6x20s (PR + 2 reps)
4x20s

DB Shoulder Press:

6x15s
6x15s
3x15s

Dips:

BWx2
BWx3

Tate Presses:

10x7.5s
8x10s
10x7.5s

Workout Time: 45 mins

Workout Comments: Alright workout today, the DB bench went pretty good, I got 2 more reps then last week which was my aim. DB Shoulder presses were alright, I would've had a crack with the 17.5s if they had them at my gym but unfortunately we don't so I have to be able to make the jump between the 15s and 20s if I want to increase the weight Dips, well I suck at them now, since I haven't been training for so long, I just want to keep increasing reps every workout. Tate presses were a lot harder then I thought, they hit my tris pretty nicely. Overall quite good.

Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Mon – Pull

Deadlifts:

6x25 ~WARM UP~
4x50
4x60
3x62.5 (PR + 2.5kg (well not really a PR but an increase on last session)

Lat Pulldowns:

10x25 ~WARM UP~
6x50
6x55
3x60 (PR + 10kg)

One Arm DB Rows:

10x20
6x22.5
5x22.5

BB Bicep Curls:

10x25
6x25

DB Lying Laterals:

10x5 (PR + 2 reps)
9x5

Workout Time: 30 mins

Workout Comments: Good workout. Didn't take too long, hit a couple of PRs, everything went pretty smoothly. Would have liked to increased weight on DB Rows, but didn't want to do it with shithouse form, so I didn't increase them. My deadlifts even though they are increasing still have a fair way to go till I hit a proper PR with them.

Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Wed – Legs

DB Single Leg Split Squats:

6x8s ~WARM UP~
8x15s (PR + 4 reps)
5x15s

Hamstring Curls:

8x20
6x25 (PR +2 reps)
10x20

Calf Raises (Hack Squat Machine):

10x70
10x75
10x80 (PR + 5kg)

Weighted Leg Raises:

8x5
7x7.5 (PR + 2 reps)
5x7.5

Workout Time: 20 mins

Workout Comments: NFI how I managed increased weight/reps on everything, as I had a 3km run prior to working out Maybe it's the CEE at work.

Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Fri – Push

DB Bench Press:

10x10s
6x15s
4x22.5s (PR + 2.5kg)
5x20s

DB Shoulder Press:

8x15s (PR + 2 reps)
6x15s
5x15s

Dips:

BWx4 (+1 rep)
BWx2

Tate Presses:

10x8s
10x8s
8x8s

Workout Time: 35 mins

Workout Comments: Alright workout, increased weight/reps on three which is always a good thing. DB Bench was good, pretty surprised I increased weight and was able to hit 4 reps with it. I had to drop back to 20s tho the set after as I don't think I'd have been able to lift them again. Corrected my form on tate press, so I had to go down some weight since last sesh.

Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Mon – Pull

Deadlifts:

7x30 ~WARM UP~
4x50
3x60
3x65 (PR + 2.5kg (well not really a PR but an increase on last session)

Lat Pulldowns:

10x25 ~WARM UP~
6x55
5x60 (PR + 2 reps)
4x55

One Arm DB Rows:

8x22.5
6x25
6x25 (PR + 2.5kg)

DB Bicep Curls:

10x10s
10x10s

DB Lying Laterals:

12x5 (PR + 2 reps)
10x5

Workout Time: 55 mins

Workout Comments: OK. Pretty nice increase on the one arm rows...I'll guess I'm gonna have to do BB Rows next pull sesh, since our DBs only go upto 25kg. My biceps suck, they are too weak.....especially my left one. Workout went a little over time, because I had to work in with my friend on most of them and he always acts like a dick in the gym, so I had to put up with that.

Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Wed – Legs

DB Single Leg Split Squats:

6x8s ~WARM UP~
10x15s (PR + 2 reps)
8x15s
6x15s

Hamstring Curls:

8x20
8x25 (PR + 2 reps)
6x25

Calf Raises (Hack Squat Machine):

10x75
10x80
10x85 (PR + 5kg)

Weighted Leg Raises:

10x5
9x7.5 (PR + 2 reps)
7x7.5

Workout Time: 25 mins

Workout Comments: I didn't really enjoy todays workout that much, even though I got increases on everything as per usual, I didn't feel as good as usual, and I was kinda bored, well I'm normally pretty bored on leg days, but it was more boring as usual. Probably cos my mate never comes on wednesdays to make fun of all the noobs and rowers, which is always fun to watch...

Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Fri – Push

DB Bench Press:

10x8s
6x15s
1x22.5s (-3 reps)
6x20s
5x20s

DB Shoulder Press:

10x15s (PR + 2 reps)
8x15s
1x15s (I was ****ing spent at this stage)

Dips:

BWx5 (+1 rep)

Tate Presses:

12x8s
12x8s
12x8s (+2 rep)

Workout Time: 45 mins

Workout Comments: Its never a good workout when you drop reps in your first exercise...I can't believe I could only manage 1 rep with 22.5s after doing 4 last week... That's sad... Other exercises were fine thankfully. My shoulders feel so ****ing heavy at the moment after all that pressing...

Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Mon – Pull

Deadlifts:

Couldn't do because the guys doing leg press and machine hack squats were maxing out i.e. using pretty much all the 20s and 10s the gym has...

Lat Pulldowns:

10x25
6x55
7x60 (PR + 2 reps)
4x60

BB Rows:

10x30
8x40
6x45

DB Bicep Curls:

4x12.5s
4x12.5s (PR + 2.5kg)

DB Lying Laterals:

2x7.5 (PR + 2.5kg)
12x5
12x5

Workout Time: 60 mins

Workout Comments: I really wanted to do deadlifts but if I did I would've had to gather as many 2.5s, 5s and 7.5s as possible, since the guys were using up most the plates on the machine hack squats and the leg press...Other lifts went fine...The first time I've done BB Rows in ages, they're a lot harder then DB Rows...

Mass lifted is recorded in kg, unless stated otherwise

ravadongon

Wed – Push + Calves + Abs

DB Bench Press:

10x10s
6x15s
6x20s
5x22.5s (+4 reps, PR + 1 rep)

DB Shoulder Press:

10x15s
8x15s

Dips:

BWx5

Tate Presses:

8x10s
4x12s (PR + 4kg)

Calf Raises (Hack Squat Machine):

10x80
10x85

Weighted Leg Raises:

8x5
6x7.5
4x10 (PR + 2.5kg)

Workout Time: 40 mins

Workout Comments: Yay! My DB Bench went up! My other lifts involving chest and shoulders (dips and shoulder press) stayed the same, because these muscle groups were so fatigued after that. I'm not working out on friday since I have an doctors appointment, so the weights room would be closed after that, hence the inclusion of calves and abs today (could be stuffed adding upper legs...)

My nutriton was pretty shitty today, no thanks to the fact I forgot my sandwiches and fruit, so I had to get some digusting stuff from the school canteen and biscuits off my mate...Thankfully it didn't affect my workout so much...

Mass lifted is recorded in kg, unless stated otherwise

__________________
My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673

For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

ravadongon

Wed – Pull

Deadlifts:

6x35 ~WARM UP~
4x70
4x70
4x75 (+10kg)

Lat Pulldowns:

10x25 ~WARM UP~
6x55
7x60
3x60

BB Rows:

8x40
6x45
6x47.5 (PR + 2.5kg)

DB Bicep Curls:

4x12.5s
3x12.5s

DB Lying Laterals:

6x5
7.5x2

Workout Time: 50 mins

Workout Comments: OK. Had to do Pull day on Wednesday instead of Monday as we had a long weekend (Monday off). Pretty tired pre-workout due to footy (always happens on Wednesday). Didn't affect the compounds much except for Lat Pulldowns, which stayed the same.

Deadlifts improved big time, no idea why...Probably cos I really nailed the technique. Felt as if I could have increased it even more, but couldn't be bothered today.

Mass lifted is recorded in kg, unless stated otherwise

__________________
My Weight Training Log - http://ironmass.com/forums/showthread.php?p=112673

For Full Journal visit - http://forum.athletes.com/showthread.php?t=2466 or http://charliefrancis.com/community/...ad.php?t=11822.

ravadongon