JackRyan's Workout Log

[JackRyanJuan]

What's up guys, looking to keep up with my daily lifting/exercise. I need some advice from the regulars in here on my routine.
Currently: 5'10, 150 lbs., between 10-15% BF.
My goal is to gain some size and strength while losing body fat. I would like this to be a gradual process, so I won't need to kill myself. Here is my workout plan:

Day 1- Chest- Bench Press 5X5
Machine Fly's 3x8
Dumbbell Fly's 3x8
Triceps-Dips 3x10
Cable pushdowns 3x8
Tricep Extensions 3x8
Abs- Leg Raises-3x10

Day 2-Cardio- 30 minutes running

Day 3-Legs-Squat 5x5
Calf Raises 4-6x10
Leg Press 3x8
Leg Curls 3x8
Leg Extensions 3x8
Cardio-20 minutes rowing machine

Day 4-Shoulders-Military Press 3x8
Dumbell Press 3x8
Dumbell Raises 3x8
Biceps-Dumbell Curls 3x8
Straight Bar Curls 3x8
Traps- Shrugs 4x8
Abs-Leg Extensions, Gymnast Holds
20 minutes rowing

Day 5-30 minutes Cardio

Day 6- 30 minutes Cardio

Day 7-Back- Deadlift 5x5
Backwards Lat Pullups-3x5
Good Mornings 3x10
T-bar Pulls 3x8
Lats-Cable Pull 3x8
Lat Pulldown 3x8
Abs-Leg Raises, Gymnast Hold
20 minutes rowing machine

That's my workout routine pretty much, my diet consists of the following:
Morning-Usually ham and eggs for breakfast, sometimes cheerios when I'm not particularly hungry.
Afternoon-Usually chicken that I cook or a sandwich with deli turkey. Usually some kind of ramen-type stuff thrown in as well.
Dinner-Sometimes tuna, sometimes chicken.
Other times- I snack on peanuts and cereal.
My diet could use some work, I'm open to suggestions. Any advice is appreciated.

 

[HandyAndy]

Holy sh1t......what the hell?

 

[Triple T]

I didn't even bother reading...SPACE IT ALL OUT!

 

[JackRyanJuan]

Maybe someone who's not a kid could reply?

 

[I-tallionStallion]

Alright...first, please fix the format of the post. I got a headache just looking at it.

Next...the diet is lame

The workout and diet is going to cause you to lose weight and muscle.

You say you want to do things the slow way, well let me just tell you, if you do it right. It still isn't that fast.

Here is two links that will get you started (correctly)

Routine --- http://www.sosuave.net/forum/showthread.php?t=125444

Diet --- http://www.sosuave.net/forum/showthread.php?t=134782

*You need some whey for protein shakes that are mentioned in the diet

*You need to go into the vault and read various articles about nutrition, exercise form, and how your body works so you know how to feed it.

*you need to stop using machines

*You need videos of your big compound lifts so we know you are doing it right, or ask a experienced lifter at your gym to watch your form.

You need 300 grams protein mininum every day, 3-4 solid decent sized meals, 2 liquid, over 3500 calories a day
- good carbs from brown rice, potatoes, veggies
- good fats from meat, olive oil, fish oil
- protein from red meat, fish, chicken

you need to plan your meals, figure out the macro nutrients you eat everday for the first week, be consistent with everything, and get your a$$ in line

Don't worry about losing bodyfat at the moment...you are 150 lbs. Just cut off starchy carbs when you eat your last meal.

There is more to know but lets see if this scares you haha

 

[Vince]

You never really explain how much weight you are lifting. Though it has been about 7 years, I have gone from 155lbs. to 210lbs. by increasing the amount of weight I lift. You could also try eating other foods including one of my favorites Ground Turkey Chili, with kidney beans, onions, tomatoes, over rice with reduced fat cheese. It is a fairly healthy meal that has helped me.

 

[JackRyanJuan]

Italian,
I should have gone into more detail and clarified.

I am taking whey, usually two scoops after I workout, two more an hour or so later. I have also been involved with sports/weight training all my life, so none of the lifts are new to me, along with the form.

Which machine weights specifically do you think I should not be doing?

Thanks for the advice.

 

[I-tallionStallion]

Just do the link i gave you. Your workout has too much volume IMO. Machines are not in the workout, so stay off of them. Free weights are much more beneficial. And you won't be overtraining doing tons of unneeded sets and reps so you get the most of your lifts.

Plus...Machines are for girls and old people to sit at and pretend like they are actually doing something haha. Well, they do sometimes have there uses... and they definitely makes it easier to find the HB's in my gym.

With whey, you should really read Warboss Alex's article about PWO and PPWO. And i highly recommend you take two scoops before your workout, and three after with a liquid carb like 'Carbo Gain' (dextrose) to jack up those insulin levels making for better recovery and such. There are plenty of amazing articles in the vault that a lot of newbs on here should look at first because they are written by very experienced lifters.

How much are you lifting on Deads, Squats, and Bench Press?

 

[JackRyanJuan]

Italian,
Thanks again for the feedback. My bench is 205, Squat 275, I haven't maxed on deadlift yet, but I'm guessing it's low compared to squat. Should I do the first option or the second option for the link you gave me? Don't really know which one fits my body type, which is probably mesomorph.

By the way, about a year ago I made a bet with my friends that I could gain 20 pounds in three months. I did it, but I was eating a crapload of unhealthy stuff with the healthy stuff. I also lifted a ton. At the end of the three months I weighed 172, but I hurt my back when I let my form go on my last rep of my last deadlift set; I lost the weight. But I'm all good now, ready to gain again!

 

[I-tallionStallion]

The first option...its a three day split. And i really don't think you need to worry about fitting body types at this point in the game. Just eating right, and having a good strength based routine will be fine for now.

Are those squats deep...as in below parallel?

 

[JackRyanJuan]

Just a little below parallel, not ass to grass. First workout was option A?

 

[JackRyanJuan]

UPDATE: Today was day one for me of RippeToe's workout:

Bench: 3x5 165 lbs.
Squat: 3x5 225 lbs.
Deadlift: 1x5 185 lbs.
Dips: 2x8

Benchpress went well, good form and took my time on the reps. Squats were very good, form was perfect, somewhere between ass to grass and below parallel. Deadlift I will probably keep the same weight for next week, as my last two reps I let my form slip.

I am easing into the diet. I've already bought ground beef, rice, tuna, and chicken; I will buy a couple more things tomorrow. What do ya'll recommend for pre-workout and post-workout meal? I have whey protein, but I read that you need some sort of carbs post workout.

 

[JackRyanJuan]

UPDATE: Sunday, April 29th

Today I did option B for Rippetoe. Here are my numbers:

Standing military press: 3x5 105 lbs. I love military press, form is fine, this will go up.

Squats: 3x5 225 lbs. Just keeping the same weight until the next week. This will definitely move up.

Bent Rows: 3X5 95 lbs. This felt kind of light, but I'm not sure the form is correct. It doesn't feel much different from upright rows.

Pull-ups: I did 5 wide grip (lat pullups) and 5 regular pullups.

Diet: Breakfast was 4 eggs. Lunch two cans of tuna and bread. Post workout I had two scoops of whey, with two pieces of bread with some jelly on them for sugar. About an hour later I had spaghetti I prepared with 2 lbs. ground beef and whole wheat noodles. Loaded my plate up and pigged out. Bout to drink another two scoops whey before bed.

 

[JackRyanJuan]

Forgot to update my workout for Tuesday, April 29. Here we go:

Squat- 3x5 225 lbs. Form is still fine, below parallel but not quite ass to grass. I will move up to 230 on Thursday.

Bench-3x5 170 lbs. Moved up 5 lbs., barely got my last rep in, I may move up next time or may stay here.

Deadlift-1x5 185 lbs. Did this easier than the first time, but I will probably stay at 185 for one more session.

Dips-2x8 I need to start adding weight to these, as regular dips aren't that hard.

Abs-Leg-raises: I did gymnast style, legs raised as high as I could go for 3 sets of 8. Good stuff.

 

[JackRyanJuan]

UPDATE: Thursday, May 1

Squats- 3x5 230 lbs. Moved up 5 lbs. today, last rep of last set was hard. I will keep this at least one more day until I move up to 240.

Military press-3x5 110 lbs. I fell on my last rep of this, I will keep this weight until I get it 3x5 no problems.

Bent over rows- 3x5 110 lbs. Form still feels weird on this, I can't differentiate between this and upright rows. Regardless, I will stick with this weight the next time.

Abs-Hanging leg raises 3x10. I'm doing this with the straps, so it's as hard as I make it. I like this workout, so I'll stick with it for a while.

 

[JackRyanJuan]

UPDATE: Tuesday, May 6

I was out of town this weekend, so I missed my weekend workout. This will happen every so often, not much I can do about it. Anyways, Tuesday's workout below:

Squats- 3x5 230 lbs.: Form here was fine, I'm getting below parallel on every rep, last rep of last set was still hard, but I wasn't feeling great today. Still, I will move up to 235 next time.

Bench Press-3x5 170 lbs.: This went fine, next time I will move up to 175.

Deadlift-1x5 185 lbs.: This went well too, I will do 190 next time.

Abs-Hanging leg raises 3x10- I didn't kill myself on these, I was tired today.

Cardio: Rowing machine for 20 minutes, just something to cool down with.

 

[JackRyanJuan]

UPDATE: Thursday, May 8

Squats-3x5 235 lbs. My legs were dead from running yesterday, but I still managed to pull out to barely pull out all my sets. My form was good, but I find when I start to struggle my knees twist inwards. Still, I went below parallel every time, so I'll keep this weight for next time.

Military Press- 3x5 115 lbs.-This wasn't too bad, I couldn't get my last rep, so I'll keep this weight next time.

Bent Over Rows- 3x5 115- I feel stupid doing this exercise and don't see the difference between this and upright rows.

Abs- 3x10- Did hanging leg raises again, gymnast style.

 

[JackRyanJuan]

UPDATE: Sunday, May 11th

Squat-3x5 235lbs: I fell on my last rep of my last set, I'll do the same weight next time. I was tired today, so the workout wasn't as good as it could have been. My form is continually past parallel, but I find when I struggle to get a weight up my legs turn inwards.

Bench-3x5 175 lbs: Felt good, barely got the last rep but I made it. I will try again one more time then move on to 180.

Deadlift-1x5 190 lbs: Not bad today, form comes close to failing on my last rep, I will keep this weight for next time.

Abs: Hanging leg raises- just one set today, a quality set.

Cardio: 20 minutes on the rowing machine just for metabolism purposes.

 

[Quagmire911]

Why are you not going ass to grass on the squats?

 

[JackRyanJuan]

When I'm squatting, I don't feel like there's much of a difference between going past parallel and going all the way down. I go pretty far as is.