***Gym Time!***

Alright so I've been lazy for the last couple of months and haven't been tracking my progress/diet.
I'll start up another journal here...yet agian.
Don't worry guys, I won't quit posting this time!

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Anyways, I'll be using EFFORT's workout located here:
http://www.sosuave.net/forum/showthread.php?t=125444

DAY 1(eg. Monday)
Squats 2 x 5
Squats or Leg Press 1 x 15 (lighter weight)
Good Mornings or Stiff Leg Deadlifts or Sumo Leg Press 2 x 10-15
Glute Ham Raise or Pullthroughs or Hyperextension 2 x 8
Calf Raises 2 x 10

DAY 2(eg. Wednesday)
Incline Press 2 x 5
Dumbbell Press (Flat/Decline) or Dips 2 x 8-10
Shoulder Press 2 x 8-12
Tricep Exercise 2 x 10-15

DAY 3(eg. Friday)
Deadlifts 2 x 5
Row or Chinup/Pulldown 2 x 8
Bicep Curl 2 x 8-10
Forearm Exercise 2 x 10-15

Click to expand...

Stats:
Age: 16
Hieght: 5'6
Wieght: 130 lbs
Status: Bulking :woo:

Goals:
Complete all 11 weeks of training, no skipping.
Increase overall body wieght by the end of 11 weeks. 145lbs minimum! :box:
Increase Big 3 by at least 5 lbs every week.


I'll post my diet here each and every day as well as the workouts.
If all goes well and I eat right then I should be a decent size by the end of this program.

I'll be doing cardio (swimming/running) on my off days, as well as snowboarding on weekends.

Please follow along and help me out! :rock:
Cheers!

3T

Heres my diet for today (so far):

Meal 1: Blueberry bagel with cream cheese, 1 banana, 1 persimmon, 1 glass of milk
Meal 2: 12" Submarine (assorted meats with veggies) 1 glass of milk, 1 glass of fresh OJ
Meal 3: Protien Shake + Fruits
Meal 4: Noodles, chicken + veggies
Meal 5: Noodles, Chicken + veggies
Meal 6: miss

Also, according to the workout guide, this week is suppose to be Max Testing.
Do I do JUST the max testing excercises, or can I do other workouts too?

Seems like a waste to just go to the gym to do 1 set of squats and then leave.

Don't do running on off days. It will impede your ability to gain weight. Swimming is a good choice.

Boat load the beef and eggs, and try to avoid milk. If you have to have it though, you have to have it.

In the max testing week you could do the max testing and then go lighter on the other stuff just to get into it. This will set a baseline for the coming weeks.

Good luck.

Alright thanks!
But I can only go swimming for another month as my recreation gym pass expires and I'll be going to my school gym instead. No pool, but its $20 a year! Instead of $30 a month!

So yea. What do you guys reccomend I do instead of running?

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Week 1: Max Testing (Monday)

Workout for today:

Squats:
10xbar
9x110lbs
8x135lbs
5x160lbs
I could have done way more, but I had to rush it since I was cutting into another lifter's time. (he let me go ahead of him out of courtesy)


Leg Press:
15x170lbs
Went light like suggested.

Sumo Leg Press:
10x170lbs
Again, when light like suggested.

Hyperextensions:
2 sets, 8 reps, holding a 35 lbs plate

Calf Raises:
2x10x100lbs

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Good workout today! Except I didn't stretch properly (time constraint, and my ride leaves at a certain time)
My glutes/hams are kinda hurting now.

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Diet for today
Meal 1: Egg/ham omolete sanwich with diced peppers on brown bread with swiss cheese.
Meal 2: 6" submarine, bottle of water
Meal 3: Bagel with cream cheese + 2 cookies (Pre-WO)
Meal 4: whey Protien Shake, apple cinnamon muffin, with 1 glass soy milk (Post-WO)
Meal 5:
meal 6:

Again, for meal 2 I had about 10 minutes to eat and I could only finish 6" of the 12" sub. (i'm a slow eater)

Also, what do you guys suggest I eat Pre-WO. This meal is about 30 minutes before my workout and about 3 hours after Meal 2, so I need something to give me energy fast!!

There's no point in avoiding milk unless it bugs you.

It doesn't bother me at all. No acne, no digestive problems, no nothing... oops double negative.

mrRuckus said:

There's no point in avoiding milk unless it bugs you.

It doesn't bother me at all. No acne, no digestive problems, no nothing... oops double negative.

Click to expand...

I avoid COW milk cuz it gives me those problems.
But I love my Omega 3 soy milk so I drink that all the time. (yummy creamy taste! )

mrRuckus said:

There's no point in avoiding milk unless it bugs you.

Click to expand...

Perhaps for the purposes of bulking in the short term if costs are an issue, beyond that...I'm sure you know about all the cancer controversy etc. Maybe if the milk is organic and from a grass fed cow that is healthy. This just isn't the case for most people buying from a supermarket.

As for cardio Triple, do rowing, cycling, elliptical...

Quagmire911 said:

Perhaps for the purposes of bulking in the short term if costs are an issue, beyond that...I'm sure you know about all the cancer controversy etc. Maybe if the milk is organic and from a grass fed cow that is healthy. This just isn't the case for most people buying from a supermarket.

As for cardio Triple, do rowing, cycling, elliptical...

Click to expand...

Well the gym at my school only has treadmills. No cycle machines/ellipticals/etc. Just treadmills for cardio
I wish I could do swimming more. Always gives me a burn and it conditions your entire body pretty good.

Anything else I can do for cardio/conditioning?

What if I do speed training instead of endurance on the treadmills?
Short but intense intervals.

Any other ideas for conditioning/cardio excercises?

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Anyways diet for today:
Meal 1: Sushi rolls + 1 glass soy milk + fruit cup
Meal 2: 2 Pitas filled with salad, peppers, and chicken. + bottle of water
Meal 3: 2 pitas filled with salad, peppers and chicken.
Meal 4: Protien Shake + 1 glass milk
Meal 5: Rice + stir fried Beef Veggies
Meal 6: Rice + oven baked fish with stir fried ground pork and veggies

Workout for yesterday: (10 post limit )
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Week 1: Max Testing (Wednesday)

Bench:
10xbar
8x95lbs
6x115lbs
5x130lbs

BB Rows:
8x60lbs
7x90lbs
5x105lbs

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I honestly forgot what I ate yesterday, but it wasn't up to my standards I know that.
We had a huge dance party at our school so I was there for about 5 hours after workout.
They were pretty strict on security and I had forgotten my money to buy food in my jacket outside

Well, Lesson learnt.
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Diet for today (thursday)

Meal 1: Mini Sub (beef, lettuce, tomatoes on a white bun) + grapes
Meal 2: Stir fry (rice, beef, bean sprouts, cabbage, carrots) + bottle of water
Meal 3: Protien Shake + 1 cup of soy milk
Meal 4: 12" submarine (roast beef, ham, turkey, lettuce, tomatoes, pickles on Italian bread)
Meal 5: Rice, beef veggies
Meal 6: Protien Shake

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Oh yea! Good news!
I'm going on my school's volleyball and swim team. :woo:
More motivation!!! also, Its a girls AND guys swim team

Both start in february.
Think I'll be a decent size by then?

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Week 1: Max Testing (Friday)

Deadlift:
10xbar
9x95lbs
7x115lbs
5x140lbs

Started to lose my grip for a couple of the reps, but my fore arms will adapt.

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Diet for today:

Meal 1: Beef, egg and melted cheese sandwich + 1 glass milk
Meal 2: Spaghettie with meatballs, veggies + 1 bottle of water
Meal 3: Egg/ham sandwich on whole wheat + juice
Meal 4: 1 scoop Protien Shake + 1 glass of milk
Meal 5: Rice, 1 fish + veggies
Meal 6: Rice, 1 fish + veggies, yogurt and some snacks

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I went swimming today after my workout, and boy I'm out of shape!
My time for completion of a lane was 20 seconds freestyling
Arms were pretty tired and my form got really sloppy too. Will have to train harder next time!

Also, how do my numbers look for a 130lbs, 5'6, 16 year old just starting out?
decent?

My deadlift is really bad tho, probably because I've never really done them until this program.
But it'll improve!

your numbers look like you're just starting out
but youre doin gwell.

you need way more protein though. especially if those 'noodles + veggies + chicken' is chinese or some stirfry type
go beef.

cardio is fine as long as the intensity is low, in fact good for the bulk (except you arent eating anywhere enoguh to call it a bulk!)

moral: eat more (protein)!

Looks pretty solid mate, I'm really going to have to ramp up my diet if I've got a chance of competing

And 'grats on making the (mixed) volleyball team! It's a great sport. Just so long as the chicks don't all resemble this babe: http://www.americanmidolblog.com/images/missi_pyle_stalinovskovichdaviddivichski.jpg

haha, its not a mixed volleyball team.
The swim team however is mixed, and I was at the meet and theres a couple eye catchers

Quagmire911 said:

Perhaps for the purposes of bulking in the short term if costs are an issue, beyond that...I'm sure you know about all the cancer controversy etc.

Click to expand...

If i know about it why are you telling me?