bigDman

Hey thought id start one
Here is my before picture


Please post coments on what you think and how im doing and how

Current Stats
Age: 14
Height: 6'
Weight 150
Body fat %: 10%
Biceps (biggest part): 12.5 inches
Forearms (biggest part): 11 inches
Neck (under atoms apple): 15 inches
Waist (at bellybutton): 30 inches
Calves (biggest part): 15 inches
Theighs (biggest part): 21.5

Goals
Weight 170
Body fat %: 10%
Biceps (biggest part): 14.5 inches
Forearms (biggest part): 13 inches
Neck (under atoms apple): 17 inches
Waist (at bellybutton): 30 inches
Calves (biggest part): 18 inches
Theighs (biggest part): 24.5

Supplements
whey protien
Multi vit.


Right now I am bulking


Day1: back tris
Day 2: Cardio (sprints)
Day 3: chest bis
Day 4: Cardio (long distance)
Day 5: legs
Day 6: Cardio (sprints)/or rest
Day 7: core shoulder traps froearms

chest/bis as follows
Bench 3x6
Curls 3x6
barbel pullovers 3x6
hammer curls 3x6
incline 3x6
precher curls 3x6

back tris as follows
Pullups 3x to failure
Rev pullups 3x to failure
Deadlifts 2x5
tricep extension 3x6
bent rows 3x6
pulldowns 3x6
lat pulldowns 3x6
dips 3x to failure


legs is as follows
squat 3x6
side lunges 3x6
1leged deadlifts 3x10
luges 3x6
step ups 3x10
calf rises 3x10



core shoulder traps froearms is as follows
Power CLeans 2x6
wristcurls 3x15
rev wrist curls 3x15
shrugs 3x6
lat rises 3x6
Turkish get ups 3x10
crunches 4x 35
leg rises 15 hold for 20 seconds



i will be using this scale throghout my journal

Legend
1: Low/Worst <--------------------------------------------> 5:High/Best

heres today to start you off
April 2, 2005 – Saturday
Weight: 156 lbs
HR: 57 bpm
Sleep: 10.5 hrs
Activity: Stretch, Agilities, Indian runs for a Mile

Meal 1: 3 eggs w/ cheese
Meal 2: cheese and crackers
Meal 3: homemade enchilada
Meal 4: bean burrito, popcorn
Meal 5: cheese enchiladas, beans, rice, bean taco, zucchini, ice cream, flan,
Sleep=5 Fatigue=1 Stress=2 Soreness=5
Back hurts from yesterdays work out going to drop weight concentrate on form next time

chris2489

I agree with USMuscle your diet is horrible. Fix that and make some changes to your workout and you will be straight.

bigDman

today was a cheat day my diet is usally better
i am a pesco vegtrian though
i usally have
Meal 1: banana, 3 eggs, 12 grain wheat bread
as for cardio after leg day depending on how i feel i ethir take a rest day or i do the running
Meal 2 (Post workout): Protein Shake
Meal 3: tuna fish sandwich or 2 soy salami and provolone sandwich on 12 grain wheat bread
and apple, fat free yogurt
Meal 4: tuna or some ssoy product or fruit or natty pb on bagel
Meal 5: fish or some pasta or beans
Meal 6: cottage cheese


pullovers also strech out the rib cage(this is the reason i use them)


keep coments coming i really apricate them

sword chucks

Hm yeah clena up the diet a bit and up the protien intake.. add in more protein shakes at some meals to boost protein intake.

Whats a pesco vegetarian?

As for the workouts, you know, keep it simple and you'll be in like flin.. You might want to do some shoulder presses on shoulders day.. for the pullovers if your doing them to stretch out the rib cage I think 1 set of 20 is recommended, not 3x6 heavy, so you can do another chest exercise like declines or dips for 2-3 sets..

bigDman

thank sword i cleaned up the diet and will keep what you say in mind for next chest day

is there a place were you do dips when you dont have a dip machine
I will add declines in chest day intill i find a place to dip

pesco vegtrian is someone that doesnt eat flesh accept fish and does eat dairy




April 3, 2005 – Sunday
Weight: 156 lbs
HR: 57 bpm
Sleep: 9 hrs
Activity: Stretch, chest/bis
Bench 2x125 6x115 5x115
Curls 6x45 6x40 6x40
Barbell pullovers 6x65 6x65 5x65
Hammer curls 6x40 6x40 6x40
Meal 1: 3 eggs and a banana
Meal 2: Protien shake
Meal 3: Squash Soup
Meal 4: strawberries, Almonds, natty pb on 12 grain wheat bread
Meal 5: Tomato soup tuna fish sandwitch almonds
Sleep=4 Fatigue=1 Stress=3 Soreness=1
Didn’t get to finish my work out because I didn’t have the time I didn’t get to do inclines and preacher curls. I am kind of disappointed but, the stuff I did I did real intense. I did 4 exercises in 30 minutes witch is pretty good. I did go to failure every time for all the lifts so it was still a good workout

sword chucks

ABout the diet-good

About the dips- you can put 2 tall things together and dip in between them or use the leg raise station. My gym's hyperextension bench is good for dips too because u can use the handles.

Nice workout

bigDman

well i wok out at my house so ill try and find a place but i really cant think of one

sword chucks

In between 2 chairs or tables, with a hand on each one

bigDman

April.4, 2005 – Monday
Weight: 156 lbs
HR: 57 bpm
Sleep: 8.5 hrs
Activity: Strech, emos, fast breaks, 6on 6, sprints, basketball


Meal 1: Protein Shake 3 eggs
Meal 3: soy salami and provolone on 12-grian wheat bread
Meal 4: soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk
Meal 5: flounder
Meal 6: pasta and salad
Sleep=4 Fatigue=3 Stress=3 Soreness=1
Cant lift tommrow or wed so I guess Ill go Thursday cant lift Friday will lift sat Sunday (cant lift because I need to be fresh for lacrosse games)



ill add dips to my chest workout
and do contrast showers really help and how do you do them

bigDman

April 5, 2005 – Tuesday
Weight: 156.5 lbs
HR: 55 bpm
Sleep: 8.5 hrs
Activity: Stretch, Rest for tomorrows game

Meal 1: Protein shake, cheerios
Meal 2: apple
Meal 3: soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk
Meal 4: soy nuggets, rice cake, breakfast burrito
Meal 5: rissioto, cantaloupe, broccoli
Sleep=3 Fatigue=1 Stress=2 Soreness=1

antihero

great log, keep up the work...

__________________
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Disclaimer: Information given by me is my personal opinion.
It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here.
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Jon789

If your trying to bulk then cut the cardio out. When I was bulking up from 221 I did 0% cardio in my routine. I made up for about 1/4 of it with my bulking workout though. I went from 221 to 242 in about 8 weeks. It is going to take you a long time to gain weight with sprints. But listen to the other guys on the diet thing. Good Luck.

sword chucks

If you are doing cardio and bulking then just eat to make up for the cardio. You will be better for it, just as long as you dont overtrain from too much cardio

antihero

i dont see anything wrong with doing cardio while trying to put on mass...thats how ive been doing it...it had been working great.....

__________________
********************
Disclaimer: Information given by me is my personal opinion.
It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here.
********************

bigDman

i have to run because i play sprots year around and need to stay in great shape

antihero

me too...

__________________
********************
Disclaimer: Information given by me is my personal opinion.
It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here.
********************

bigDman

April 6, 2005 – Wednesday
Weight: 157 lbs
HR: 57 bpm
Sleep: 9hrs
Activity: Stretch, Lacrosse game( win 13-2)

Meal 1: 3 eggs, Protein Shake
Meal 2: soy salami and provolone on 12-grian wheat bread
Meal 3: soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk
Meal 4: tuna sandwich
Meal 5: noodles, clams, carrots, zucchini
Meal 6: cottage cheese
Sleep=4 Fatigue=2 Stress=5 Soreness=1

January 13, 2005 – Thursday

bigDman

April 7, 2005 – Thursday
Weight: 155 lbs
HR: 57 bpm
Sleep: 8.5 hrs
Activity: Stretch, full men D, emo, rest for tomorrow’s game(first varsity game)

Meal 1: 3 eggs,
Meal 2: Protein Shake
Meal 3: soy salami and provolone on 12-grian wheat bread
Meal 4: soy salami and provolone on 12-grian wheat bread, yogurt, apple, milk
Meal 5: power bar
Meal 6: Flounder, salad, zucchini, rissioto

Sleep=3 Fatigue=2 Stress=1 Soreness=2
I made varsity today so happy !!!1

warriors