My workout journal.

[gtownjuan]

Diet

7.00 Meal 1 – Shake (2 scoop whey) +Raw Eggs (2) + essence
+ Multivitamin, 1g Flax oil capsule + Super b complex dietary supplement
10.00 Meal 2- Cereal + oatmeal
12.30 Meal 3- Shake (2 scoop whey) + Raw Eggs (2) + essence
4.30 Meal 4- Chicken, rice, veggies
5.00 -6 Workout Immediate after creatine-water solution
6.30 Meal 5- Shake (2 scoop whey) + Raw Eggs (2) +essence
8.00 Meal 6- Chicken + 2 slices of whole wheat bread + ovalteen tea
10.00 Meal 7- Shake (2 scoop whey) + Raw eggs (2) essence

Other: fruits throughout the day as well as 1 gallon water

 

[I-tallionStallion]

Try to have something other than whole wheat bread at 8 -Potatoes/rice/wholewheat pasta would be better.

Ovalteen makes tea?? lol

And also add 2-4 tbsp of olive oil a day for extra fats and calories that could really help you.

Everything else looks great! You'll improve in no time.

 

[gtownjuan]

Week2

Monday - Day one - Workout B

Hack Squats (not strong enough in weights & technique to do barbell squats..well for now anyway.)
40 @ 5, 40 @ 5, 40 @ 5 + bar (dont know how much it weighs)

Standing Military Press
40 @ 5 40 @ 5, 40 @ 5 + Bar (longer barbell)

Power Cleans (i like these more than the bent rows)
20 @ 5, 20 @ 5, 20 @ 5 + Bar (medium sized barbell)

Chine ups
bw @ 8, bw @ 7, half way for 8 dammm

Thursday Day two workout A (doesn't include bar weight)
Squats
40@5, 40@5, 40@5

Bench Press
40@5, 40@5, 40@5

Deadlift
40@5, 40@5, 40@5

Decline Dumbell Press(total weight)
30@8, 30@8

Abs
40 situps


Friday Day three workout B
Squats
40@5, 40@5, 40@5

Standing Military press
40@5, 40@5, 40@5

Power cleans 40@5
Switched to Bent Rows 50@5, 50@5

Abs
10+8+8+8 diff variation of crunches

 

[Quagmire911]

Always include the bar weight. It is roughly 45 pounds.

 

[gtownjuan]

week 3 day one

Finally confirmed weights for bars. Will include them now so figures will seam heavier.

Monday Day One workout A
Squats (Quagmire911 says is like 45lbs, gym owner ironically doesn't know the weight)
46+45(91)@5, 91@5, 91@5

Flat Bench press
46+20(66)@5, 66@5, 66@5 feel like i can do more but focusing on form for now

Deadlift
66@5, 66@5, 66@5 weights are getting lighter will up day three this week

Decline Dumbell Press
30@8, 30@8

Abs
rouchly 100 crunches and 20-40 leg raises
HELP NEEDED HERE -- what can i do to actually build then define my abs?

 

[gtownjuan]

Diet

7.00 Meal 1 – Shake (2 scoop whey) +Raw Eggs (2) + essence
+ Multivitamin, 1g Flax oil capsule + Super b complex dietary supplement
10.00 Meal 2- Cereal + oatmeal
12.30 Meal 3- Shake (2 scoop whey) + Raw Eggs (2) + essence
4.30 Meal 4- Chicken, rice, veggies
5.00 -6 Workout Immediate after creatine-water solution
6.30 Meal 5- Shake (2 scoop whey) + Raw Eggs (2) +essence
8.00 Meal 6- Chicken + 2 slices of whole wheat bread + ovalteen tea
10.00 Meal 7- Shake (2 scoop whey) + Raw eggs (2) essence

Other: fruits throughout the day as well as 1 gallon water

Haven't been able to buy whey protein yet so lacking in diet. I got some tuna n pork n ham and chicken tho. ANY SUGGESTION ON ALTERNATIVES TO WHE until i get it???

Changing this up a big.
7.00 Breakfast: cereal + 2 eggs + oatmeal
9.30 Meal 2: 2 scoop whey + 2 eggs + essence
12.00 Lunch: white rice + chicken + greens
3.00 Meal 4: 2 scoops whey + 2 eggs
6.00 Meal 5: 2 scoops whey + 2 eggs
9.00 Dinner: chicken + bread
Post workout meal 7 creatine monostrate, water solution + 2 scoops whey + 2 eggs

Other: 1 gallon water
2 fruits
3 capsules flaxseed oil
1 sanatogen multivitamin
1 Super B complex builder

I wanna go all out on my diet so any tweaks will be appreciated.

 

[Quagmire911]

For the diet just eat as much meat as possible.

As for lifting did you forget to add bar weight to deadlifts? The deadlift should be higher than the squat. Remember squats are done as low as you can go.

As for the routine you are not doing it properly. You are only meant to do one set of five on the deadlifts.

As for abs don't add things to the routine. Deadlifts/squats/military press will work the abs hard. The best thing for you to do is too put on 40-50lbs. Once you have ran the 12 weeks of this routine, then you can think of adding in ab work. But believe me, squats three times a week is more than enough for them at this stage.

 

[gtownjuan]

Hmmm missed a few things i see.

I'm uping the deadlifts since now i have good form(so its 1 set of 5 reps). By the way i did include the bar weights.

Abs work removed for now.

 

[gtownjuan]

Week 2
Monday Day One workout A
Squats (Quagmire911 says is like 45lbs, gym owner ironically doesn't know the weight)
46+45(91)@5, 91@5, 91@5

Flat Bench press
46+20(66)@5, 66@5, 66@5 feel like i can do more but focusing on form for now

Deadlift
66@5, 66@5, 66@5 weights are getting lighter will up day three this week

Decline Dumbell Press
30@8, 30@8

Abs
rouchly 100 crunches and 20-40 leg raises
HELP NEEDED HERE -- what can i do to actually build then define my abs?
.

Wednesday Day 2 workout B
Squats
95!5, 95@5, 95@5

I messed up this day's routine
Bench Press
70@5, 70@5, 70@5

Bent Rows
50@5, 50@5, 50@5

Chin Ups
bw@8 bw@6

Friday Day 3 missed this day:cuss:

I'm planning to change my workout time to the mornings where i have more free time and less distractions.

Im pretty good with my exercise form now and i plan to add some weights like 5lbs every week.

Still no whey, but lots of meat in the house. Im missing meals but im already improving on that.

 

[gtownjuan]

Week 3 Monday Day One Workout A

Squats(Hack Squat Machine)
95@5, 95@5, 95@5

Flat Bench Press
70@5, 70@5, 70@5

Deadlifts
120@8

Dumbell Press
30@8, 30@8

 

[gtownjuan]

week 3 day two and three were spend on holiday in my country and the gym doesn't open that day.

Week 4 day one also was a holiday :cuss: :cuss:

Week 4 day two workout A - weight in lbs
Squats (bar weight = 45)
95@5, 95@5, 95@5

Deadlifts (bar weight = 20)
120@5

Bench Press (bar weight = 20)
80@5, 80@5, 80@5

Dips (I can't do the ones on the parallel bar so i place my plams together and perpendicular on a bench and push myself up with my back facing the bench - like if you're going to sit but you put you palms together below your bum and lift and decend)
bw@8 bw@8

 

[Quagmire911]

Why is the bar weight 20 for deadlift and bench yet 45 for squats?

 

[gtownjuan]

Why is the bar weight 20 for deadlift and bench yet 45 for squats?

That's cause the hack squat machine bar is 45lbs while the barbell i use on deadlifts and bench is 20lbs

Week 3 day 3 - No workout, was just too busy but I KNOW i will make it up.

Week 4 Day 1 - Workout B
Squats (bar = 45lbs)
105lbs@5, 105lbs@5, 105lbs@5

Standing Military Press (bar = 25lbs)
75@5, 75@5, 75@5

Bent Rows
50@5(too light) 60@5 , 60@5, 60@5

Chin ups
bw@8, bw@8

 

[I-tallionStallion]

why don't you use the 45 lb bar...stop using that $hitty 20lb bar.

 

[Quagmire911]

Yea, what Stallion said.

And have you been practicing the back squat?

 

[EFFORT]

Haven't been able to buy whey protein yet so lacking in diet. I got some tuna n pork n ham and chicken tho. ANY SUGGESTION ON ALTERNATIVES TO WHE until i get it???

Changing this up a big.
7.00 Breakfast: cereal + 2 eggs + oatmeal
9.30 Meal 2: 2 scoop whey + 2 eggs + essence
12.00 Lunch: white rice + chicken + greens
3.00 Meal 4: 2 scoops whey + 2 eggs
6.00 Meal 5: 2 scoops whey + 2 eggs
9.00 Dinner: chicken + bread
Post workout meal 7 creatine monostrate, water solution + 2 scoops whey + 2 eggs

Other: 1 gallon water
2 fruits
3 capsules flaxseed oil
1 sanatogen multivitamin
1 Super B complex builder

I wanna go all out on my diet so any tweaks will be appreciated.

doesn't look like a mass gaining diet to me. You need to have more solid food in there and RED MEAT!!! Look for the simple starting diet thread, good job with the planning though and setting up what time you'll eat, thats the secret to doing good with this in my opinion.

 

[I-tallionStallion]

yeah adding and exchanging a burger or steak in there would be great. Especially after a workout. I'd say throw another meal in the middle of the day and you will be good to go...you can easily add the oatmeal and 2 eggs to your first shake, and just have a burger after or something. Cereal is a waste of time, don't bother with it.

 

[gtownjuan]

Hey guys thanks for the info. I sorta got accustomed to the 20lbs bar so it just stuck with me. I'll try the heavier bar and see how that goes.

The HACK squat - http://www.bodybuilding.com/fun/exercises.php?Name=Hack+Squat

I've been having trouble with making my current diet but i gotta push it. I got some tuna, pork, beef, chicken but no whey as yet. That shyt is expensive. I got a question, how do you eat more when you feel full? Are there like tablets i can take to increase my appetite?

 

[gtownjuan]

Week 4 Day 2 - Workout A

Squat
105@5, 105@5, 105@5

Bench
75@5, 75@6, 75@5

Deadlifts
135@5

Dips bw@5 cant do much of these yet but at least not i can do some
Decline Dumbell Press
50@3, 50@8

Week 4 Day 3- Workout B
Chin ups
bw@8, bw@8

Squats
105@6, 105@5, 105@5

Military Press
75@5, 75@5, 75@5

Bent Rows
60@5, 75@5

 

[gtownjuan]

doesn't look like a mass gaining diet to me. You need to have more solid food in there and RED MEAT!!! Look for the simple starting diet thread, good job with the planning though and setting up what time you'll eat, thats the secret to doing good with this in my opinion.

I'm trying as hard as i can to make those times. If only i could eat eat eat then this part would be easy.