Geek In The Pink

Chris Tempest · 06-02-2005, 05:25 PM

Hello Chaps,

Let me introduce myself.

My name is Chris Tempest, I live in Newcastle in Northeast England. I will be attending Newcastle university this year studying Record engineering for my degree. I've always been tall and skinny and a non eater. Ive never had much of an appetite for aslong as I can remember.

I am currently being trained by our good friend J.C (Juanca) who has helped me get this together by writing me a diet and training programme. Thanks again for all of the help :P

I desperately want to pack on some mass to challenge and prove to myself I can do anything I put my mind to.

Just to make it clear
I do workout at Home At the moment as I cannot afford a gym membership.

Stats:
Left/Right
Arms - 12.5"/12.75"
Legs - 21"/20.5"
Calfs - 14.25"/15.26"
Forearms - 10"/10.24"
Chest - 36.5"
Shoulders - 42"
Waist - 34
Weight - 148lbs
Height - 5'11"

Diet:

Meal 1
carbs, protein
¾-1cup cups Oats
3 Weetabix
32oz water

Meal 2
fats, protein
5 eggs
8oz of deli chicken
glass of milk

Meal 3
carbs, protein
8oz salmon
8oz of potatoes
2cups of veggies
4 Oatcakes with cheese spread
32oz water

Meal 4
carbs, protein
4 slices of whole wheat bread
1-2 TBSP of PB with apple slices
1 scoops of ON whey
glass of milk

Meal 5
protein meal
8oz chicken
2cups of veggies here
8oz potatoes
32oz water

Meal 6
protein meal
1 scoops of ON whey mixed in milk
2 yoghurts

Meal 7
bedtime shake
4TBSP of PB apple slices
1 scoops of ON whey 8oz milk

Notes:
I'm sticking to this diet 100% if possible. I'm having a bagel and a banana pre workout and I've been having oats post workout but need to fix this.
I started this programme on 30th May 2005.

I will keep this journal updated and add some before and after pictures in three months from the start date. I hope to keep increasing my lifts by 5lbs every week.

My goal is to reach 180lbs at a good BF% by summer 2006.

Chris Tempest · 06-02-2005, 05:30 PM

Training Program

Monday-Cardio(AM)Chest/Front delts/side delts
Incline bb bench-4sets
Flat db bench-3sets
Chest dips-3sets
Shoulder press-seated db-3sets
Side laterals-3sets
Front laterals-2set

Tuesday-Back/Traps/Rear delts
Pull ups-25reps
BB rows-3sets
deadlifts-3ts
WG Pull down-3sets
Shrugs db-2ets
Reverse delt laterals-3sets

Wendesday-Off,Cardio(AM

Thursday-Legs
Front squats-3sets
Hack squat-2ets
Leg extension-3sets
Stiff legged deadlift-4sets
Lying leg curls-3sets

Friday-Cardio(AM),Biceps/Triceps(PM)
Close grip bench press-3sets
Dips-3sets
Reverse grip pushdowns-2sets
Standing bb curls-3sets
Incline hammer db curls-3sets
Alternating db curls-2sets

Chris Tempest · 06-02-2005, 05:42 PM

Monday 30/05/2005

Monday-Cardio(AM)Chest/Front delts/side delts

45 minute low intensity cardio.

Incline DB bench - 4 sets x 6 - 8:
10lbs x 10
15lbs x 10
20lbs x 3 sets of 8

Flat BB bench - 3 sets x 6 - 8:
65lbs x 3 sets of 8

Flies - 3 sets x 6 - 8:
10lbs x 3 sets of 8

Shoulder press seated DB - 3 sets x 6 - 8:
20lbs x 3 sets 6

Side laterals - 3 sets x 6 - 8:
10lbs x 3 sets 6

Front laterals - 2 sets x 6 - 8:
5lbs x 2 sets 6

Notes:
Workout went fine. Had to change a couple of exercises round as I workout at home and had to get used to doing shoulder press with DB's. Ate my diet exactly.

Chris Tempest · 06-02-2005, 05:47 PM

Tuesday 31/05/2005

I didnt work out because I had to attend a hospital appointment to have a cyst removed from my right eye lid. The needle hurt like a mother for a few mins as the anesthetic went into the lid. I had to wear a patch for 8 hours and have a bruised eye lid.

I didnt workout as my vision was blurry.

Chris Tempest · 06-02-2005, 05:49 PM

Wednesday 1/06/05

Off day

Cardio(AM):
Low intensity cardio for 45 mins.

Master Of Puppets · 06-02-2005, 06:05 PM

I hope to see your progress. juanca will be a good trainer, and you should pack on that mass you want.

MOP

Gappa238 · 06-02-2005, 08:12 PM

sounds like a solid routine, you should post some pics so we can see you grow by the month. also how much weight are you pushing on all of your lifts?

Chris Tempest · 06-02-2005, 09:49 PM

Quote:

Originally Posted by Gappa238

sounds like a solid routine, you should post some pics so we can see you grow by the month. also how much weight are you pushing on all of your lifts?

Time will tell, I'm actually not sure so I'm finding out each workout.

I'm too tired to post todays workout and weights now but I'll make sure they're up tomorrow morning along with tomorrows workout and weights.

Thanks for following guys

Chris Tempest · 06-02-2005, 09:57 PM

This was after 3 months on another routine which was too advanced for me. I also wasnt getting enough protein in my diet. No where near the amount I should have so my gains were minimal. My weight went up from 119lbs to 148lbs in 5 months(took me 2 to getting used to eating a lot).

3 months of lifting didnt get me much at all. I was quite disappointed.

I think I'll post my next picture in 3 months time to really see if I can notice the difference. I'm also trying not to look in the bathroom mirror too much.

Thanks

Chris Tempest · 06-03-2005, 02:02 PM

I have a question regarding my food intake if anybody can answer it for me?

Since I started eating big 5 months ago, my BF% has gone up considerably, along with this I've got a lot more fat on my cheeks. I've started cardio this week with the new routine.

I want to know if I'll be able to get my face back down to how it used to look. Chubby cheeks dont look good!

Thanks

I'll post yesterdays and todays workouts later.

Shilling · 06-06-2005, 08:31 AM

Quote:

Originally Posted by Chris Tempest

Tuesday 31/05/2005

I didnt work out because I had to attend a hospital appointment to have a cyst removed from my right eye lid. The needle hurt like a mother for a few mins as the anesthetic went into the lid. I had to wear a patch for 8 hours and have a bruised eye lid.

I didnt workout as my vision was blurry.

Actually the first GOOD excuse for not working out. Usually you hear crap like, "I had a stressful day at work so I decided not to lift" but you came right out and told us about needles in the eye and shit. props to you.

builtbeast · 06-06-2005, 09:45 AM

Nice log and your diet seems good.

Chris Tempest · 06-06-2005, 10:32 AM

Thanks for checking in guys,

It'll be good to have people follow this through

Chris Tempest · 06-06-2005, 10:34 AM

Quote:

Originally Posted by juanca

chris, about your PWO situation....

oats are good, but you need a protein source in there.

JC

Thanks JC, What I've been doing is, because I'm working out around 2:30 I'm having my first protein shake as my PWO with the oats.

I'm not sure if I should do this, but I cant afford to make it an extra protein shake as you know :P

Any ideas?

Hopefully we'll catch up later today.

Chris Tempest · 06-06-2005, 10:36 AM

Quote:

Originally Posted by Shilling

Actually the first GOOD excuse for not working out. Usually you hear crap like, "I had a stressful day at work so I decided not to lift" but you came right out and told us about needles in the eye and shit. props to you.

Thanks,

Yeah, I wouldnt normally make excuses for working out but its hard to see out one eye lol so I just ate my meals and caught up on some work

Thanks for stopping by.

Chris Tempest · 06-06-2005, 10:36 AM

Quote:

Originally Posted by builtbeast

Nice log and your diet seems good.

Thankyou Sir,

The diet is in check thanks to JC

Chris Tempest · 06-06-2005, 10:46 AM

Thursday 2/06/05

Thursday-Legs:

Front squats - 3 sets x 6 - 8:
20lbs x 10
30lbs x 10
50lbs x 3 sets of 6

Hack squat - 2 sets x 6 - 8:
50lbs x 3 sets of 6

Stiff legged deadlift - 4 sets x 6 - 8:
80lbs x 4 sets of 8

Notes:
-I followed my diet 100% and had the oats again post workout with the first protein shake.
-The workout went good and was completed in about 35 mins as were the rest of the workouts.
-I'm resting 60 seconds between sets and 90 seconds for compounds.
-I'm taking it easy with the weight on my legs as my knee keeps playing up and hurts like hell when I squat. I've tried shifting my stance around and I'm doing 2 variations of squat and it hurts on both. I can put up with the pain for 35 mins.
-I'm going to try and up my weight on every lift by 5lbs a week. I think I'm being very optimistic with this because I couldnt up it every week last time, but my diet is in check now and I'm getting nearly twice as much protein as I was getting last time.

Chris Tempest · 06-06-2005, 11:26 AM

Friday 3/06/05

Friday-Biceps/Triceps:

Close grip BB bench press - 3 sets x 6 - 8:
30lbs x 10
50lbs x 10
60lbs x 3 sets of 6

Lying Tricep extension - 3 sets x 6 - 8:
30lbs x 3 sets of 8

Standing bb curls - 3 sets x 6 - 8:
50lbs x 3 sets of 8

Incline hammer db curls - 3 sets x 6 - 8:
20lbs x 3 sets of 6

Alternating db curls - 2 sets x 6 - 8:
15lbs x 3 sets of 6

Notes:
-Todays workout went good again. I had to substitute some tricep exercises with others as I dont have the equipment at home to do them. The programme suggested 3 tricep exercises but I was only able to do two so I'll have to sort that out.
-I overestimated the weight on the hammer curls and didnt get all the sets done so I'll reduce the weight next time I work my arms.
-Again hoping to increase each weight by 5 lbs next time I workout arms. We'll see whether or not I'll be able to do so. This workout took about 40 mins.

Chris Tempest · 06-06-2005, 11:29 AM

I have another question JC.

I've done the PB for a week and absolutely hate it.

I'm not having any trouble getting the strawberry shakes down anymore but I'll have to change the PB. Any ideas what I can substitute this with to make sure I get those fats and extra calories?

Thanks

I'll post up todays workout later this afternoon.

Chris Tempest · 06-06-2005, 01:43 PM

Quote:

Originally Posted by juanca

almonds.

but almonds in bulk.

you can find the nutrional info for them rite on the packaging.

JC

Again I hate almonds. I'll eat a few peanuts but I dont like them at all.

Anymore ideas, I know I'm a pain in the arse but I cant help it

Thanks JC.

Chris Tempest · 06-06-2005, 03:20 PM

Quote:

Originally Posted by juanca

how about avocado?

JC

I've never had an avocado, How do they taste?

Chris Tempest · 06-06-2005, 03:27 PM

Monday 6/06/05

Monday-Cardio(AM)Chest/Front delts/side delts

45 minute low intensity cardio.

Incline DB bench - 4 sets x 6 - 8:
10lbs x 10
15lbs x 10
25lbs x 3 sets of 8 (5lbs increase)

Flat BB bench - 3 sets x 6 - 8:
70lbs x 3 sets of 8 (5lbs increase)

Flies - 3 sets x 6 - 8:
20lbs x 3 sets of 6 (10lbs increase)

Shoulder press seated DB - 3 sets x 6 - 8:
20lbs x 3 sets 6

Side laterals - 3 sets x 6 - 8:
10lbs x 3 sets 6

Front laterals - 2 sets x 6 - 8:
5lbs x 2 sets 10

Notes:
-Todays workout went ok and I made increases in my chest work but the shoulder presses stayed the same. I couldnt push out anymore reps than the 6 I did last week

-Same with the side laterals. I was going to stay the same weight and shoot for 8 reps but couldnt get anymore in than 6.
-When I train most other muscles I feel a burn near the end of the set but when I train chest I never feel as though I'm actually using my chest to push the bar up. I've seen videos of the exercise and read up on how to do them but it just doesnt feel like my chest pushing.
-I'm going to eat my diet 100% again today minus the 2 servings of PB so I'll miss this out until I replace it. Should be later in the week.
-Oats and my first protein shake PWO again.

Chris Tempest · 06-06-2005, 03:29 PM

Would it be fair to say that one Should increase their weight on each lift every week?

Or Should increase reps on the same weight if not upping it?

I often feel discouraged or feel like I'm doing something wrong if I cant manage anymore weight or reps than I could the previous week.

During my last programme I could only increase the weight by about 5lbs every 2 - 3 weeks.

Any suggestions?

06-02-2005, 05:25 PM	#1
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	Geek In The Pink Hello Chaps, Let me introduce myself. My name is Chris Tempest, I live in Newcastle in Northeast England. I will be attending Newcastle university this year studying Record engineering for my degree. I've always been tall and skinny and a non eater. Ive never had much of an appetite for aslong as I can remember. I am currently being trained by our good friend J.C (Juanca) who has helped me get this together by writing me a diet and training programme. Thanks again for all of the help :P I desperately want to pack on some mass to challenge and prove to myself I can do anything I put my mind to. Just to make it clear I do workout at Home At the moment as I cannot afford a gym membership. Stats: Left/Right Arms - 12.5"/12.75" Legs - 21"/20.5" Calfs - 14.25"/15.26" Forearms - 10"/10.24" Chest - 36.5" Shoulders - 42" Waist - 34 Weight - 148lbs Height - 5'11" Diet: Meal 1 carbs, protein ¾-1cup cups Oats 3 Weetabix 32oz water Meal 2 fats, protein 5 eggs 8oz of deli chicken glass of milk Meal 3 carbs, protein 8oz salmon 8oz of potatoes 2cups of veggies 4 Oatcakes with cheese spread 32oz water Meal 4 carbs, protein 4 slices of whole wheat bread 1-2 TBSP of PB with apple slices 1 scoops of ON whey glass of milk Meal 5 protein meal 8oz chicken 2cups of veggies here 8oz potatoes 32oz water Meal 6 protein meal 1 scoops of ON whey mixed in milk 2 yoghurts Meal 7 bedtime shake 4TBSP of PB apple slices 1 scoops of ON whey 8oz milk Notes: I'm sticking to this diet 100% if possible. I'm having a bagel and a banana pre workout and I've been having oats post workout but need to fix this. I started this programme on 30th May 2005. I will keep this journal updated and add some before and after pictures in three months from the start date. I hope to keep increasing my lifts by 5lbs every week. My goal is to reach 180lbs at a good BF% by summer 2006. Last edited by Chris Tempest : 06-07-2005 at 09:51 AM.

06-02-2005, 05:30 PM	#2
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	Training Programme Training Program Monday-Cardio(AM)Chest/Front delts/side delts Incline bb bench-4sets Flat db bench-3sets Chest dips-3sets Shoulder press-seated db-3sets Side laterals-3sets Front laterals-2set Tuesday-Back/Traps/Rear delts Pull ups-25reps BB rows-3sets deadlifts-3ts WG Pull down-3sets Shrugs db-2ets Reverse delt laterals-3sets Wendesday-Off,Cardio(AM Thursday-Legs Front squats-3sets Hack squat-2ets Leg extension-3sets Stiff legged deadlift-4sets Lying leg curls-3sets Friday-Cardio(AM),Biceps/Triceps(PM) Close grip bench press-3sets Dips-3sets Reverse grip pushdowns-2sets Standing bb curls-3sets Incline hammer db curls-3sets Alternating db curls-2sets

06-02-2005, 06:05 PM	#6
Master Of Puppets Registered User Join Date: Apr 2005 Posts: 2,035 Recipes: 0 Rep Power: 47	I hope to see your progress. juanca will be a good trainer, and you should pack on that mass you want. MOP __________________ Trautman: How will you live, John? Rambo: Day by day. -Rambo: First Blood Part II

06-02-2005, 05:42 PM	#3
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	Monday 30/05/2005 Monday-Cardio(AM)Chest/Front delts/side delts 45 minute low intensity cardio. Incline DB bench - 4 sets x 6 - 8: 10lbs x 10 15lbs x 10 20lbs x 3 sets of 8 Flat BB bench - 3 sets x 6 - 8: 65lbs x 3 sets of 8 Flies - 3 sets x 6 - 8: 10lbs x 3 sets of 8 Shoulder press seated DB - 3 sets x 6 - 8: 20lbs x 3 sets 6 Side laterals - 3 sets x 6 - 8: 10lbs x 3 sets 6 Front laterals - 2 sets x 6 - 8: 5lbs x 2 sets 6 Notes: Workout went fine. Had to change a couple of exercises round as I workout at home and had to get used to doing shoulder press with DB's. Ate my diet exactly.

06-02-2005, 05:47 PM	#4
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	Tuesday 31/05/2005 I didnt work out because I had to attend a hospital appointment to have a cyst removed from my right eye lid. The needle hurt like a mother for a few mins as the anesthetic went into the lid. I had to wear a patch for 8 hours and have a bruised eye lid. I didnt workout as my vision was blurry.

06-02-2005, 05:49 PM	#5
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	Wednesday 1/06/05 Off day Cardio(AM): Low intensity cardio for 45 mins.

06-02-2005, 08:12 PM	#7
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 615 Recipes: 0 Rep Power: 25	sounds like a solid routine, you should post some pics so we can see you grow by the month. also how much weight are you pushing on all of your lifts?

06-03-2005, 02:02 PM	#10
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	I have a question regarding my food intake if anybody can answer it for me? Since I started eating big 5 months ago, my BF% has gone up considerably, along with this I've got a lot more fat on my cheeks. I've started cardio this week with the new routine. I want to know if I'll be able to get my face back down to how it used to look. Chubby cheeks dont look good! Thanks I'll post yesterdays and todays workouts later.

06-06-2005, 09:45 AM	#12
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	Nice log and your diet seems good.

06-06-2005, 10:32 AM	#13
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	Thanks for checking in guys, It'll be good to have people follow this through

06-06-2005, 10:46 AM	#17
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	Thursday 2/06/05 Thursday-Legs: Front squats - 3 sets x 6 - 8: 20lbs x 10 30lbs x 10 50lbs x 3 sets of 6 Hack squat - 2 sets x 6 - 8: 50lbs x 3 sets of 6 Stiff legged deadlift - 4 sets x 6 - 8: 80lbs x 4 sets of 8 Notes: -I followed my diet 100% and had the oats again post workout with the first protein shake. -The workout went good and was completed in about 35 mins as were the rest of the workouts. -I'm resting 60 seconds between sets and 90 seconds for compounds. -I'm taking it easy with the weight on my legs as my knee keeps playing up and hurts like hell when I squat. I've tried shifting my stance around and I'm doing 2 variations of squat and it hurts on both. I can put up with the pain for 35 mins. -I'm going to try and up my weight on every lift by 5lbs a week. I think I'm being very optimistic with this because I couldnt up it every week last time, but my diet is in check now and I'm getting nearly twice as much protein as I was getting last time.

06-06-2005, 11:26 AM	#18
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	Friday 3/06/05 Friday-Biceps/Triceps: Close grip BB bench press - 3 sets x 6 - 8: 30lbs x 10 50lbs x 10 60lbs x 3 sets of 6 Lying Tricep extension - 3 sets x 6 - 8: 30lbs x 3 sets of 8 Standing bb curls - 3 sets x 6 - 8: 50lbs x 3 sets of 8 Incline hammer db curls - 3 sets x 6 - 8: 20lbs x 3 sets of 6 Alternating db curls - 2 sets x 6 - 8: 15lbs x 3 sets of 6 Notes: -Todays workout went good again. I had to substitute some tricep exercises with others as I dont have the equipment at home to do them. The programme suggested 3 tricep exercises but I was only able to do two so I'll have to sort that out. -I overestimated the weight on the hammer curls and didnt get all the sets done so I'll reduce the weight next time I work my arms. -Again hoping to increase each weight by 5 lbs next time I workout arms. We'll see whether or not I'll be able to do so. This workout took about 40 mins.

06-06-2005, 11:29 AM	#19
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	I have another question JC. I've done the PB for a week and absolutely hate it. I'm not having any trouble getting the strawberry shakes down anymore but I'll have to change the PB. Any ideas what I can substitute this with to make sure I get those fats and extra calories? Thanks I'll post up todays workout later this afternoon.

06-06-2005, 03:27 PM	#22
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	Monday 6/06/05 Monday-Cardio(AM)Chest/Front delts/side delts 45 minute low intensity cardio. Incline DB bench - 4 sets x 6 - 8: 10lbs x 10 15lbs x 10 25lbs x 3 sets of 8 (5lbs increase) Flat BB bench - 3 sets x 6 - 8: 70lbs x 3 sets of 8 (5lbs increase) Flies - 3 sets x 6 - 8: 20lbs x 3 sets of 6 (10lbs increase) Shoulder press seated DB - 3 sets x 6 - 8: 20lbs x 3 sets 6 Side laterals - 3 sets x 6 - 8: 10lbs x 3 sets 6 Front laterals - 2 sets x 6 - 8: 5lbs x 2 sets 10 Notes: -Todays workout went ok and I made increases in my chest work but the shoulder presses stayed the same. I couldnt push out anymore reps than the 6 I did last week -Same with the side laterals. I was going to stay the same weight and shoot for 8 reps but couldnt get anymore in than 6. -When I train most other muscles I feel a burn near the end of the set but when I train chest I never feel as though I'm actually using my chest to push the bar up. I've seen videos of the exercise and read up on how to do them but it just doesnt feel like my chest pushing. -I'm going to eat my diet 100% again today minus the 2 servings of PB so I'll miss this out until I replace it. Should be later in the week. -Oats and my first protein shake PWO again.

06-06-2005, 03:29 PM	#23
Chris Tempest Amateur Join Date: Jun 2005 Posts: 41 Recipes: 0 Rep Power: 0	Would it be fair to say that one Should increase their weight on each lift every week? Or Should increase reps on the same weight if not upping it? I often feel discouraged or feel like I'm doing something wrong if I cant manage anymore weight or reps than I could the previous week. During my last programme I could only increase the weight by about 5lbs every 2 - 3 weeks. Any suggestions?