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04-19-2007, 09:29 PM
| #1 (permalink) |
| Rank: Member Join Date: Apr 2005 Location: Duluth, Minnesota
Posts: 259
Country: 
Gender:   |  My Complete 5 week Journal History: I have lifted for about 4 years and made some good gains. I began at 90 lbs. as a Sophmore in highschool. I am now at 140lbs. as a freshman in college and looking to get to a 165 - 175 range within the next few years. The past 4 to 5 months has been a slacking time due to freedom from the parents ie, partying. The past 2 weeks I got back into the gym and got back into the swing of things, getting my body prepared for the next few months of training. Eating: I have never documented or counted my food intake. I am a very clean eater, eating essentially protein, carbs, and a small percentage of fats. I am looking to up the fat intake a little bit to see if it produces more results. I also generally have a cheat day once or twice a week (Beer and pizza). 6 - 9 Meals a day Supplements: Noxplode - 1 serving before and half serving after workout Fuze - 1 serving in the morning and 1 at night Muscle Juice - Scoop in the morning, afternoon, and night I plan on doing sets of 3 and 4. Sets of 4 will go with the more compound lifts (squating, benching, rows, deadlifts) which sets of 3 with be more aimed towards isolation. All weights will be kept the same that day, but the next time my goal is to increase. Week 1 Week 5 A2G Squats 185 235 Leg Extention 100 120 Leg Curl 100 120 Seated Calves 100 135 Standing Calves 105 135 Flat Bench 135 155 A1. Incline Bench DB 55 65 A2. Incline Flys 15 25 B1. Skull Crushers 60 75 B2. Closed Bench 60 75 Pressdown 80 100 Dips 15 45 A1. Lat Pulls 80 100 A2. Seated Rows 80 110 T-Bar Rows 90 115 Deadlift 245 285 BB Curls 65 75 21's 45 50 Pull Ups 5 9 A2G Squats 195 240 Stiff Legged Deads 195 210 Leg Curl 100 120 Seated Calves 100 135 Standing Calves 105 135 Seated Military Press 85 110 A1. DB Press 40 55 A2. Side Laterals 10 15 DB Shrugs 75 90 A1. Decline Press 145 155 A2. Decline Flys 15 25 Dips 20 45 Those are the weights I was using from week 1 to week 5. Week 1, I went a little light from what I am used to but made some awsome gains from week 2 to 5. Week 5 I was really pumped to finish my routine so I was pushing as hard as I possibly could. I weighed in at about 145 at the beginning and will get the finial weigh in tomorrow. |
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04-21-2007, 06:10 AM
| #6 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,112
Country:
Gender:  | Good to see you posting dude! With 1 gram of fat = 9 calories, you sure as shit will benefit with an increase  . I strongly recommend you create an account with fitday.com and see EXACTLY what you're intaking per day. Guarantee you it's not nearly what you think it is. At one point, I thought I was taking in 450 grams of protein per day, but fitday thought otherwise (375!). IME, having an online food tracker is your greatest asset |
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