Maxtro's body journal & log

[Maxtro]

I’ve been working out pretty consistently now so I think it’s time I start a work out journal.

I’m currently 5’6, 144 pounds, 19% BF. Just so you guys know, I am not a big strong guy. I am pretty much a beginner.

My first goal is to hit 150 with minimal fat gain.

Then I want to reach 160 with minimal fat gain.

Somewhere down the line once I’m at 160 I want to start cutting down the BF. Interesting to note that in August of 2007, I was 160 but at 25% BF. I wonder how different I'd look at 160 with 15% BF.

I’m currently on Option B which I’ve been doing for two weeks. My set is;

Day 1
Squat 2 x 5
Leg Press 1 x 15
Good Morning 2 x 10
Calf raise 2 x 10

Day 2
Incline Bench Press 2 x 5
Dumbbell Press 2 x 8
Shoulder Press 2 x 8
Tricep Push 2 x 10

Day 3
Deadlift 2 x 5
Horizontal Row 2 x 10
Barbell curls 2 x 8
Reverse barbell curls 2 x 10

Last time I did Squats I did 2 x 5 for 145. Next time I work out I'm going to bump it up to 155. Though I'm not really sure if I should have a bigger increase or not.

Last Incline bench press I did 5 reps of 85. It felt a little too easy so for the next set I did 5 x 95. I'm wondering if I should start at 95 next time or just bump it up to 105.

For Deadlifts I did 2 x 5 @ 115. I'm going to up it to 125. I'm a little concerned that my form may be off. I really don't want to hurt myself.
-----------------------

BtW does anybody know how to calculate how many pounds of fat you have and conversely how many pounds of muscle? I have an excel file that I enter my weight and BF % into and it calculates the data for me. But I think the formulas I'm using are too simple.

I basically got Fat = Weight x BF%. So 142 x 17% = 24.14 lbs fat.
Then muscle = Weight - fat. 142 - 24.14 = 117.86 lbs muscle.

I know I'm off because I'm not accounting for thinks like skeletal weight, organs and water weight.

One thing that this file does is give me a very rough estimate of how different BF% = muscle weight. For example

160 with 25% BF = 120 lbs muscle. While
160 with 15% BF = 136 lbs muscle.

A difference of 16 lbs of muscle is huge, not counting the fact that there is also 16 less pounds of fat. (Once there was fat there is now muscle)

But alas I know that my data is off. But it still looks good.

Edit:
What can I do on off-days? I'm not sore at all and I feel like I can go to the gym today but I'm sticking to the every other day plan.

 

[Cry For Love]

Nothing personal, but 19% BF is pretty high, perhaps you should focus more on cardio and HIIT to prevent cardiovascular diseases in the future. What use is having muscles if you still have a lot of stomach fat and a weak heart.

waist-to-hip ratio seems to be linked to heart disease more than BMI, perhaps you should take a good look at how you rank

 

[Kerpal]

Are you hitting full depth (hip joint below top of knee) on your squats? Your deadlift should be much higher than your squat.

 

[Maxtro]

Nothing personal, but 19% BF is pretty high, perhaps you should focus more on cardio and HIIT to prevent cardiovascular diseases in the future. What use is having muscles if you still have a lot of stomach fat and a weak heart.

waist-to-hip ratio seems to be linked to heart disease more than BMI, perhaps you should take a good look at how you rank

The thing is, I want to get bigger. I'm tired of being a small guy with a bit of a gut.

It seems counter productive to try focus on losing weight and then try to get muscle. I'd rather have bigger arms, shoulders, chest and keep my gut then to shrink everything down.

Also who's to say that my BF % won't be going down as I get more muscle?

Are you hitting full depth (hip joint below top of knee) on your squats? Your deadlift should be much higher than your squat.

Yes I am hitting full depth for my squats. I have been doing squats for a while now. But I have just recently started doing deadlifts. I'm still a bit unsure about my form. I'm going to ask around my gym to make sure I learn to do it right.

I wasn't aware that deadlifts should be higher than squats. Next time I do them I'm going to start at the same weight that my squats are at. Maybe I'm stronger than I think I am?

 

[Kerpal]

Get Starting Strength if you're unsure about form.

 

[Maxtro]

Today did Squats, Leg Press's, Good Morning's and Calf raises. The squat rack was occupied so I had to use the smith machine. Did 2 sits of 155. Then I realized that I wasn't able to do full depth. Too much weight.

Tried to do some hyperextensions but I couldn't get my form right. I was either crushing my dick or putting too much pressure on my thighs. Didn't have the patience to figure it out.

Squat 2 x 5 @ 155.
Leg Press 1 x 10 @ 180
Good Morning 2 x 10 @ 90
Sitting Calf raise machine thing 1 x 10 @ 165. 1 x 10 @ 175
Hyperextension \

BTW is Starting Strength supposed to be a link?

 

[frenchbeauty]

Today did Squats, Leg Press's, Good Morning's and Calf raises. The squat rack was occupied so I had to use the smith machine. Did 2 sits of 155. Then I realized that I wasn't able to do full depth. Too much weight.

Tried to do some hyperextensions but I couldn't get my form right. I was either crushing my dick or putting too much pressure on my thighs. Didn't have the patience to figure it out.

Squat 2 x 5 @ 155.
Leg Press 1 x 10 @ 180
Good Morning 2 x 10 @ 90
Sitting Calf raise machine thing 1 x 10 @ 165. 1 x 10 @ 175
Hyperextension \

BTW is Starting Strength supposed to be a link?

Maxtro, NEVER use the smith machine for squats. It totally messes up your form, and you could form bad habits.
Also, Starting Strength is a book from Mark Rippetoe. I'm pretty sure you can get it off his website.
Good luck on your progress

 

[Maxtro H & F]

This account will only be used for H & F.

Today was "Day 2"

Last week my incline bench was at 85 x 5 then 95 x 5. I decided to try 105 but I managed to only do 3. Went down to 100 and I did the 5. Next week I'm going to start at 100.

Incline Bench 105 x 3, 100 x 5
Dumbbell Press 35 x 8, 35 x 8. Moving up to 40's.
Dumbbell Shoulder Press 25 x 4. Then I went over to using a barbell and did 8 reps with bar alone. 45 x 8. Next time going to start with the barbell
Tricep Pulldown 55x10, 55x8

Current body stats, 143 @ 18% BF.

My weight has basically been stable + or - a few pounds the whole month. I'm getting stronger but I guess I'm just not eating enough gain weight

 

[Maxtro H & F]

Decided to do Yoga today.

I don't see what the hype's all about. Nothing about it was relaxing and it's a lot of work. Also my arms were still sore from doing my upper body workout yesterday. I swear I couldn't stop my arms from shaking when I was doing the downward facing dog thing.

At least there was plenty of cleavage

 

[Flyer]

ignore.

 

[Maxtro H & F]

Yesterday was Day 3.

Due to a math error I did 5 reps @ 115 on my deadlift when I meant to do 135. I figured it out then did 5 reps @ 135. A day later my back's a bit sore. I think my form was fine.

Deadlift 115 x 5, 135 x 5
Horizontal Row 110 x 10, 110 x 8
Bicep bar curl 45 x 8, 45 x 6
Reverse Barbell Curl 30 x 10. 40 x 4 (some broad stole my weights.)

I am starting to see some more definition in my chest and arms. I should look fierce by the time the next semester starts.

 

[Flyer]

If you can avoid it.. don't squat and deadlift on the same day.

IMHO too much spine compression, just my personal experience.

 

[Maxtro H & F]

Heh, haven't posted in this thing for a while. I've still been working out thrice a week but just too lazy to post. Ever since frenchbeauty mentioned it I haven't been using the smith machine. As for doing both squats and deadlifts on the same day, I've never done it.

Ugh my hands hurt. Deadlifts really mess up my pads or whatever you call the part of your hand below the fingers.

Weight for today is 147.5 @ 18% BF. I've gained 4 pounds in 3 week and managed to keep my BF stable, not bad. If I can keep the rate of weight gain steady I could be 150 in the beginning of May, 160 by the end of June. Though that’s probably not going to happen.

My gut is bugging me. Will it ever go away or am I stuck with it till I start cutting? Is it possible to lower body fat while gaining weight?


Day 3

Deadlifts: 155 x 5, 160 x 5
Horizontal Row: 120 x 10, 120 x 7
Bicep Barbell curl: 55 x 7, 55 x 5
Reverse barbell curl: 40 x 10, 40 x 8

Heh the funniest thing happend. At Easter dinner I ran into one of my cousins who I haven't seen since December. One of the first things he's said to me was, "Hey have you been doing pushups or something." It's pretty cool that he noticed something was different about me.

 

[Maxtro H & F]

Wow I am beat today.

I did two sets of squats 5 reps each at 170lbs. I don't know if it was too much weight or what but I was feeling it. I didn't have enough strength to do my Good Morning sets. Eventually I was able to do most of the days exercises.

I'm still sore as I type this. I just tired to do a squat without any weight and it's not happening. At least I know I got a good workout.

 

[Maxtro H & F]

Yay for double posts.

 

[frenchbeauty]

Wow I am beat today.

I did two sets of squats 5 reps each at 170lbs. I don't know if it was too much weight or what but I was feeling it.

As long as you can get that set done with correct form.. it's never too much weight
Keep up the good work.
FB