ProDJ26's Workout Log

[ProDJ26]

Saturday May 3rd, 2008

My strength has increased since I las made an update. My eating is getting WAAAYY better than it used to be and I'm starting to get my money situation handled. Here's my stats thus far:

Squat 265lbs

Bench 185lbs

Deadlift 225lbs

Standing Military Press 95lbs

Barbell Rows 135lbs

Basic eating has looked like this:

Meal 1 (1st thing Waking-up)
1 scoop whey w/ water and Glutamine
1 orange

Meal 2 (Breakfast)
1 scoop whey w/ 1 cup milk
3 Whole eggs
3 Egg whites
1 cup oatmeal
2 slices wheat bread

Meal 3 (Pre-Workout)
1 scoop whey w/ water
1 cup oatmeal
2 slices wheat bread
1 apple

Meal 4 (Post-Workout)
2 Scoops whey w/ Creatine and Glutamine
1 Chicken Breast
1 cup Brown rice
1 banana
1 Tbsp. Mayonnaise
1 Cup Salad

Meal 5 (Dinner) *THIS VARIES BECAUSE THIS MEAL IS ALWAYS DIFFERENT*
- Usually mixed veggies

- Good protein source (fish, potatoes, beef or chicken breast)

- I always get a double serving, my Dad cooks the dinner so like I said this meal varies out. Usually it's home-made tacos, or this stir-fry thing he makes with shrimp. I like to add in tuna to this meal also.

Meal 6 (My version of dinner lol)
1 cup Cottage Cheese
1 can tuna (If I didn't add it in with the previous meal)
1 cup Mixed Nuts
1 scoop whey w/ 1 cup milk and Glutamine
1 cup Ice cream (I'm naturally skinny so I'm allowed this!!!)

Currrent Height 5'7"

Current weight: 153lbs

Bodyfat: 6%

Next week I will be doing my max testing. I'm going to switch my routine (most likely to option B) because heavy squatting 2-3 times a week is doing a number on my legs and I don't feel like I'm getting enough rest. I do feel a tiny bit bigger but only RIGHT AFTER I finish working out, and when I wake-up. I am getting alot of compliments on my arms (which I could care less about) and my form for the big three.

FEEDBACK

 

[Quagmire911]

Good to see people making progress, keep it up.

At your squat poundages conventional Rippetoe heavy 3x a week will probably be too much. You could switch to the other option or look into something like Madcow if you wanted to continue squatting 3x a week:

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[EFFORT]

Saturday May 3rd, 2008

My strength has increased since I las made an update. My eating is getting WAAAYY better than it used to be and I'm starting to get my money situation handled. Here's my stats thus far:

Squat 265lbs

Bench 185lbs

Deadlift 225lbs

Standing Military Press 95lbs

Barbell Rows 135lbs

Basic eating has looked like this:

Meal 1 (1st thing Waking-up)
1 scoop whey w/ water and Glutamine
1 orange

For this meal do 3scoops whey, 3-4raw eggs and an apple or two

Meal 2 (Breakfast)
1 scoop whey w/ 1 cup milk
3 Whole eggs
3 Egg whites
1 cup oatmeal
2 slices wheat bread

make it 3scoops whey, in 2 cups of milk

Meal 3 (Pre-Workout)
1 scoop whey w/ water
1 cup oatmeal
2 slices wheat bread
1 apple

2-3 scoops whey 3-4 raw eggs

Meal 4 (Post-Workout)
2 Scoops whey w/ Creatine and Glutamine
1 Chicken Breast
1 cup Brown rice
1 banana
1 Tbsp. Mayonnaise
1 Cup Salad

i'd swap the chicken breast out and add 8+oz of red meat and also add 3-4 raw eggs to your whey shake

Meal 5 (Dinner) *THIS VARIES BECAUSE THIS MEAL IS ALWAYS DIFFERENT*
- Usually mixed veggies

- Good protein source (fish, potatoes, beef or chicken breast)

- I always get a double serving, my Dad cooks the dinner so like I said this meal varies out. Usually it's home-made tacos, or this stir-fry thing he makes with shrimp. I like to add in tuna to this meal also.

good make sure to stuff down hard on this

Meal 6 (My version of dinner lol)
1 cup Cottage Cheese
1 can tuna (If I didn't add it in with the previous meal)
1 cup Mixed Nuts
1 scoop whey w/ 1 cup milk and Glutamine
1 cup Ice cream (I'm naturally skinny so I'm allowed this!!!)

i'd replace the tuna with red meat again here, have 2-3ser whey in 2cups of milk and also eat as much icecream as i could (won't be able to do this forever)

Currrent Height 5'7"

Current weight: 153lbs

Bodyfat: 6%

Next week I will be doing my max testing. I'm going to switch my routine (most likely to option B) because heavy squatting 2-3 times a week is doing a number on my legs and I don't feel like I'm getting enough rest. I do feel a tiny bit bigger but only RIGHT AFTER I finish working out, and when I wake-up. I am getting alot of compliments on my arms (which I could care less about) and my form for the big three.

FEEDBACK

you got the diet setup you just need to make some changes if your looking to reach your weight goals. Another i notice about low bf% guys is they freak really easy about there bf going up and usually sabatoge themselves so just understand that once you turn the eating dial up your bf will go up.

 

[I-tallionStallion]

Heh Prodj26, that looks similar to my diet awhile ago. Enjoy eating and getting big

 

[ProDJ26]

Heh Prodj26, that looks similar to my diet awhile ago. Enjoy eating and getting big

oh you don't have to worry about that LMAO :crackup:

 

[ProDJ26]

Monday May 5th, 2008

MAX Testing Week 2

Seems like a long time a way when I started this journey. I think I'm gaining because I feel a little heavier. I know from looking in the mirror the other day that I got a bit bigger. Although I try to avoid mirrors. Anywho I made it to Max Testing Week 2. I just finish Maxing out my squats. I was able to hit 315lbs for 4 reps. my legs are gonna be shot tomorrow.

Wensday I'll be maxing out my Bench Press and Sautrday I'll be Maxing out my Deadlifts

 

[ProDJ26]

Wensday May 7th, 2008

(In a mortal kombat voice) "Excellent"

haha, today was max testing for bench press. I had in my head all day that I wanted to hit 175lbs. The good news is that I managed to out do my goal. I ended up hitting 215lbs for 3 reps. So my max is 215. I can't bel;ieve how strong I've gotten in the course of 4 weeks!!!!

I'm Deadlifts are on Sautrday.
I've been eating like a mofo as of late but I'm not taking any weight measurments or looking in the mirror. My buds at the gym and everybody else have been saying my arms have gotten bigger and most people want to know what program I'm on and how my arms got big with doing one set of curls.

I'm happy with the results so far....

 

[I-tallionStallion]

Awesome dude. Keep it up and excellent on the bench!! thats a lot more weight than you expected too which makes it that much sweeter.

For a guy of your size you def have some decent numbers

 

[ProDJ26]

Saturday March 10th, 2008

I gave it my all and think I did did a pretty good job. I did my max testing of deadlifts today at a new gym that opened up. I've heard the price was like $10 a month so I had to check it out. It sounds like the place was overhyped.
Not to mention after I was done doing Deads the manager tried getting me to sign up right away. Not that bad of a place (Half of the staff are women, all HB7's and up) So yeah the guy says for a month is like $60. My ass almost fell for it but I reasoned with myself that the schools gym is only $45 a month and it's right around the corner from where I stay. I told him I'll be back but i don't think I'm going back. The good nes is that they just opened and my area (The Squat rack) was empty as usual...lol and people wanna get big? Anyway on with the progress!!!

MAX Deadlift: 315lbs

I'm very happy about this because I've struggle some time trying to get the form down when I first started on the Ripptoe program. My goal was to hit 275lbs. But after doing the warm-ups like they were suggested I knew for a fact I could go more. I hit 315lbs for 2 good reps. I tried to go a third but it wasn't happening. When I was done I felt it all over. I managed to do 2 sets of pull-ups afterwards. Barely finshed but I did them.

Thanks EFFORT I just now noticed your responses in bold lol. I'm writing down in my home journal and will start on Monday. (Sunday is my cheat day)
I'm gonna find a way to stick the tuna back in there because I love it soooo much. Thanks to those who replied and sent me PM's. It really does help with the motivation factor. People have really been complimenting me as of late. Mostly my family.To them and myself I've always been small. So they really want to know whats going on.....

One other thing I noticed is that I can't wait to eat. As soon as I'm done eating a meal I wait about an 1 hour and I'm staaarving. I always eat every 3 hours on the clock though. I feel like a freakin newborn!!!!

I'll keep you guys updated

 

[ProDJ26]

Tuesday May 13th, 2008

My diet is looking better each day. EFFORT was right one scoop wasn't enough. (Which explains why I was still hungry and how fast I got the shakes down.) I'm still always hungry but not as much. I stop taking the fish oil pills and starting using Udo's Choice Oil in it's place. Here's my stats from what I recorded on fitday.com yesterday:

Protein: 317
Carbs: 414
Fats: 100

Calories: 3736, Protein 34%, Carbs 42%, Fats 24%

 

[Rampage1]

good diet! i aim to get something like that too!

 

[EFFORT]

keep stuffing the food down. Keep taking fish oil too for the health benefits.

 

[ProDJ26]

June 1st, 2008

Haha dont worry guys I didn't quit,

AND I'M FINALLY MAKING PROGRESS!!!

My routine is still the same (Ripptoe) although last week I felt sick to my stomach and basically had the squirts. I didn't eat for two days and only had 1 shake and about 3 cups of water. I really felt like I was gonna puke but I didn't. I was then able to eat like I was eating as of last Sunday. I don't know if it's me but at times I feel like if I have to drink another shake I'm gonna puke...

On a good note....

My eating has been about 3200-3500 cals a day for the last month. Eating has been basically the same. I cheked my weight yesterday because I was afraid that I lost weight after basically not eating for two days. I gained weight!!!! FINALLY!!! But my body fat is low.....

My current stats are

Weight: 160lbs

Bodyfat: 5 1/2%

Last year I was able to hit 165 which is the highest I've gotten in my life. So starting tomorrow I'm gonna double what I've been eating and try to hit 170 by the end of this month or by mid August

replys....

 

[Rampage1]

yeah gaining weight seems to all be about diet! good to hear your making progress

 

[ProDJ26]

And whats better is knowing how easy it really is. I used to always wonder "How am I supposed to get 6 meals down a day and more importantly what do I eat and when do I eat?"

It's easy. All it takes is consistency, practice and DEDICATION.

God knows how many times I'll pass fast food and not cave in. (I LOVE SUBWAY) but why pay almost $10.00 for a meal when I can go to the store and stock up on eggs?

 

[ProDJ26]

Weekly update: 1st week of June 2008

Last week was horrible. I didnt drink nearly as much water as I should of. Squat (285 lbs) was okay. I cheated myself on Saturday by not goin to parallel so I told myself that set didn't count. Ended up doing an extra set because of it. I ended up doing bench with really good form at 210 lbs which is almost my max. Max testing is next week for me so I know for a fact that will increase.

Deadlifts....

This has become an issue. I BARELY did them on monday and half assed on Saturday. Don't know what the problem is but I'm kicking myself to stop bull ****ting and lift. I've been doing chin-ups with palm facing in (which doesn't count) and I did them correctly for the first time last week. Daaaamn that hurts. But I'm going to suck it up and keep doing them. Rows have increased to 155 lbs. Military press is stalled at 105. I'm going to increase the weight this week on that exercise.

Eating....

Has been the same except I havent had a shake before bed. It's either been beef or homemade pizza.

Overall.....

I'm gaining weight slow but steady. My clothes are starting not fit me any more and I'm always exahusted taking frequent naps throughout the day. Like I've stated above I've had barely any water this week with the exception of water in my shakes. But those don't count. So this week I will aim to drink at least a gallon and a half of water. (It can be done)

On saturday I threw up a tiny bit of my morning protein shake. (Chugged it down waay to fast) But I waited about 10 mins and drunk the same amount to replace what was thrown up.

I'll post this week results daily, next week is Max testing........

 

[HandyAndy]

Hey were tied at bench press! I remember you said you were right behind me, cool.

 

[ProDJ26]

Thursday June 12th, 2008
Is it me or was today a good day for workin out!!!!

Squat - 295lbs 3x5
Bench - 215lbs 2x5, last set was only 3 reps
Deadlifts - 275lbs 1x5
Dips 2x8 (With one 45lb plate)

I owned the squats. It was heavy but I just continued to tell myself "nothin but weight." I managed to tie my max bench so like I said I no I'm going to pass it for max testing week. On the last set of bench I did 3 really good reps with perfect form. I didn't go for 5 because I had a gut feeling to stop at 3.
The last rep of bench felt like I was doinga one rep max lmao.

Deadlift, can't stand doing them to be honest but they're excellent and played a big part of the mass that's coming on. I really want to be able to deadlift in the 300s....

Finished off the day with weighted dips. Every rep was slow, and deep. My tri's were burning like a mother after I was finished. A great day indeed.

I'm glad that I'm really focus this time around. Not to mention it's fun, I feel like I'm competing with some of you guys. Haha when I was benching I kept saying to myself, "Gotta pass Handy on bench" lol. Hopefully soon I can catch up to you guys on the Deads.

 

[Quagmire911]

Thursday June 12th, 2008Deadlift, can't stand doing them to be honest

Wash your mouth out with soap

 

[I-tallionStallion]

Haha when I was benching I kept saying to myself, "Gotta pass Handy on bench" lol. Hopefully soon I can catch up to you guys on the Deads.

It's great for motivation. To compete for fun with everyone, just so long as you don't get hurt. Your squats seem to be very good, good numbers. Keep up the awesome work and get some videos up of your main lifts if you want to get some pointers on technique.

Oh yeah with the deads, let me tell you, it aint easy but you better learn to love them :cuss: