NavySEAL2101's Fitness Log

[navyseal2101]

Going to start logging Mon., for now heres my stats and goals:
Current: 155, bf% not sure what, 7-10ish
Squat: 325x4
Bench: 165x2, 145x10
Deadlift: 225ish, not sure, to test mon.
Incline: 145x3
GOALS: 170-180, bf 6-7% (This is biggest thing to me)
Squat: 400x5
Bench: 200x4, 165x10ish
Deadlift: No idea.
Not sure of rest, but those are what i'm striving to improve.
Taking Glycergrow before workouts, helps with endurance a bit. Also a multivitamin, its got 80-300% of diff stuff, but most of my vitamins are from fruits etc. Also I have fish oil. Only taking 2g/day atm b/c its pills but getting liquid soon to bump it up to 10ish. I drink 1 gallon of water minimum a day. No gatorade or soda or anything... I add lemon to water sometimes, I read that acids get into your system quicker and lemon was good to put in water bt thats it. Getting American Whey and Creatine asap, but will begin mon. if I have it or not. In the meanwhile feel free to help with realistic weight goals b/c as far as a realistic bench and dl go idk.

 

[Warboss Alex]

Okay, good on you for starting a journal.

Just a guess, but how low are your squats? I doubt they're ass-to-floor given your other lifts.

Bump the fish oil to 10g as soon as you can.

Do not rely on fruits for your vitamins - read the supplements thread as I said.

Lemon juice is fine in water.

What routine have you chosen and what is your diet looking like?

 

[navyseal2101]

Not literally ass to the floor, but i've done football for 3 years and we were drilled on how to do a proper squat, I go a bit past 90 degrees, my squats started at, this is embaressing, 135..., but i've worked on it. Also my squats go up consistantlly, bench is plateauing.
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
diet in a sec.

 

[Warboss Alex]

squats progress easier than bench.

personally I would drop the weight on squats and go all the way down (as low as you can go). because if you could truly squat 325 for reps you wouldn't be 155, lol.

on the leg days do the squat for 15-20 reps, not the leg press.

 

[navyseal2101]

Breakfast:
Cheese Stick - I think 120 calories, 7g protien
Protien shake -1,100+ calories, 50g protien
MEAL 2: 2 PB sandiches, 30g protien idk calories
Lunch: Chicken Sandwhich, Mac+Cheese, Spagetti, whole milk. All I know is milk is 8g protien.
MEAL 4: ATM 2 chicken breasts with cheese onion and tomato sauteed+protien shake (All together 88g and well over 1300 calories.)
Dinner: W/e moms making, usually balenced, always meat.
Meal 6: Can of tuna in sanwiches w/ cheese. (84g in 3 sandwiches.)
Water throughout day, I drink over 1 gallon easy so thats no prob.
-Once I get A.W. add 44g to Meal 4. Also I usually didnt have a protien shake w/ breakfast, I used to have cereal but just read posts about it being incomplete protiens etc. So 295g a day, assuming chicken sandwhich is 19g and cheese is 7g. and other stuff is 2 total. With AW 339g. Calories are pretty high I think, but idk exact values.

 

[Warboss Alex]

what the hell's in that protein drink with 1100 kcal? is it weight gainer?

okay, lose the tuna and sandwiches. get in 300g of protein a day from eggs, red meat or protein powder (with raw eggs). ask your mom for second helpings of meat. once you've got your protein in eat whatever the hell you want for carbs/fats.

eat 6 times a day, 50g of protein per meal.

also I have no idea how 2 chicken breasts and some cheese comes to over 1300 calories. your estimations are way off dude

 

[navyseal2101]

The protien shake:
4 tablespoons Peanutbutter
3-4 eggs
4 scoops of icecream
3 packets of carnations instant breakfast
1c of yogurt
3c milk
1 bannana
And its 2 chicken breast plus the shake. And it tastes good btw.

 

[Quiksilver]

Taking Glycergrow

that sounds like a tablet I put in potted plants.

Anyways, great to see u start! Don't start monday, start tomorrow. Start logging everything you eat and all that jazz.

Oh and yeah, go down all the way on squats.. there's less stress on the knee joint when you do that. I was putting up 460 on the smith machine for 3 reps, and on the advice of wba, quit using smith machine and had to start back at 185 to keep strict form.

Great starting numbers too, when diet/rest/workout is on point you'll get massive.

 

[navyseal2101]

Oh thats another thing, I get about 6-7hr. sleep a night, is that effeting me much or no. Hahaah, glycergrow.

 

[Warboss Alex]

Like I said.. lose the milk and chicken and go for eggs and beef. Every meal eat your protein then carbs/fats/both until you're stuffed. You're 16 so you won't get fat.

Just be consistent and the gains will come.

 

[Quagmire911]

This is more freakin like it!

Try and get minimum 8 hours sleep at night. Good to see you aren't scared of raw eggs.

You look like you have potential, but your thoughts were just a little scrambled. Follow what the guys are telling you and forget about ANY kind of NO booster, BURNOUT/ STEROIDAL/MASS SUPPLEMENT. The best thing for you as guys have said, is food, food food!

And as Alex said, 20 rep squats baby for the win! Btw-You use what you'd use for 10 reps and aim for 20. Not many can do it...15lbs is possible in 3 months, unlikely, but crazier **** has happened.

Quagmire

Ps-Ass to grass on those squats, no matter what!

 

[navyseal2101]

Alright, tommorow i'll lift and document, now i'm going to get shake and sleep.

 

[navyseal2101]

Wow, bad night. Got kicked out of school gym, but I will lift today to make up for it. Went to a party which was a mess, came home at 1am, these 2 girls had about a shot each and "couldnt stand up without help". It was literally 4 guys on this one blonde chick, they were literally pushing eachother out of the way to help her. I just laughed and recorded it for youtube with 2 other girls. Well I only have 205lbs. at my house atm, getting a new weight set for christmas, but it shouldn't effect me as i'm doing Fri. lift. Going to eat, lift, eat, post. May be a while.

 

[Warboss Alex]

How did you manage to get kicked out of your school gym?

Ask for food/protein money at Christmas or something like that.. I don't believe in training at home unless you have the finances to invest in a proper home gym (rack, bench, pullup/dip station, some sort of core machine e.g. reverse hyper or ghr, LOTS of weights..)

Alternatively ask for a subscription to another gym.

 

[navyseal2101]

Well scholl gym was stupid, the rule is we are allowed in if an adult is present. This lady didn't know that and yelled at us for being in there when she was in there with us. I tried explaining it to her so she called security. They kicked us out b/c she told them we wernt allowed in there. I went to the athletics director and he backed me up so we went back to the gym and the second we walked in she started yelling that we aren't allowed in there so the Athletic director told her the rules, but she said we were horsing around (She thought when I was spotting my friend on bench I was fooling around by "messing with the bar"). Well she ended up leaving so we couldnt go in anyway, so we ended up ging to the party. I got almost 9 hours of sleep though. Just lifted. So far today i've eaten a protien shake and 2 chicken breasts, 1/2 gallon of water. In like an hour i'll have lunch or w/e.

Lift:
Deadlifts 2 x 5 (185, 205) Not really hard.
Row or Chinup/Pulldown 2 x 8 (Did Chinups, 14,8 small pull didn't strech enough, but its nothing major.)
Bicep Curl 2 x 8-10 (25, 35) Haha, 8 for both, 35 was hard actually, but i'll work on it. Did it against a wall one arm at a time.
Forearm Exercise 2 x 10-15 (Dont know any, please post one.)
I added an AB circuit, is that ok? Abs for some reason recover quickly.

 

[Quiksilver]

Stick to 20-30 reps for abs, twice a week at most. They do recover faster but the can also be overtrained, especially when you have other core movements.

eg. 2 x 15, 3x8. Add weight when you can, just throw a plate on your chest(i put it behind my head).

Forearm exercise = add more weight to your deadlift.
If that isn't enough, wrap a towel around the bar and do deadlifts like that.

And don't worry about your bicep curl numbers, they aren't worth fretting about. Just make sure you go through the motions every week, adding weight when you feel ready. Try not to go to failure on bicep curls.

cheers mate

 

[navyseal2101]

I do my abs with 45lb. plate, i try behind head, but it tends to get in the way at its size. I wasnt sure about the forearm exercize, so thanks for reply. Ill post full day intake later.

 

[Warboss Alex]

I do my abs with 45lb. plate, i try behind head, but it tends to get in the way at its size. I wasnt sure about the forearm exercize, so thanks for reply. Ill post full day intake later.

in this routine the forearm exercise is something like wrist curls or hammer curls and/or grip work.

db or barbell static holds work great if you want to do those instead and double as forearm work. try 2 sets to failure (i.e. as long as you can hold them)

 

[navyseal2101]

Ok , i've decided to do Barbell Static Holds from now on starting mon obviouslly.

 

[navyseal2101]

Monday Nov. 5
Did my lift. Went further down then ever and my legs feel DEAD, but it feels nice . *=First time, so I didnt push it too far.
Squats 2 x 10 (Bumped it up) 225
Squats or Leg Press 1 x 20 (200)
Good Mornings or Stiff Leg Deadlifts or Sumo Leg Press 2 x 10-15 (105,125)*
Glute Ham Raise or Pullthroughs or Hyperextension 2 x 8 (50, 60)*
Calf Raises 2 x 20 (Machine wont hold enough weights) (100)

Food:
3 eggs
Multi Vitamin
3g Fish Oil
4 slices toast w/PB
Cheesestick
12" Egg Salad hoagie w/ cheese, lettuce, and tomato
Cup Pasta
Cup Mac+Cheese
8oz Whole Milk
My Protien Shake
2 Chicken Breasts
Plate of Chicken Pot Pie w/ lots of chicken.
So far 96oz water, but im driniking as we speak.