Triple T - Workout Journal

[Triple T]

Workout Routine:
I'm using EFFORT's Option B workout routine located here

Stats: (December 17, 2008) *Will update every 3 weeks
Weight: 110 lbs
Hieght: 5'5
Age: 15

Goals:
Long term goal = gain around 20lbs by September 2008 for football season :rockon:

Short term goal = every week, to be able to add on more wieght for my workouts. Around 5-10 lbs should be reasonable.


Progress Pics: *Will post up new ones every 3 weeks, and post them on the first page so you guys don't have to scroll through all the pages.
Monday, December 17, 2007 - Chest -

Monday, December 17, 2007 - Back -

Comments on my body?
--------------------
Monday, December 17, 2007
Workout:

Alright well today, according to EFFORT's guide it was suppose to be max testing day and I had to do squats. But unfortunately, their squat rack had to be taken out for repairs(apparently some guy dropped a huge wieght on one of the bars and damaged it on the weekend).

A temporary set back. No matter, I'll still continue the rest of the Max Testing workouts.

Diet:
Meal1 = 2 eggs, slice of cheese, glass of milk, water
Meal2 = Bagel with cream cheese, Water
Meal3 = Egg/ham sandwhich with veggies and water.
Meal4 = Turkey, rice, veggies/mushrooms, soup, milk, water.
Meal5 = Turkey, rice, fruits, milk,water
Meal6 = More Turkey, mash patatoes, milk

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Comments:
Well, today I didn't really eat much at lunch since I didn't have enough time and the squatting rack being damaged was a set-back. Hopefully they'll have it repaired by next week so I can work my legs.

 

[Kerpal]

Awesome, keep it up, I wish I had started at your age.

 

[Triple T]

Awesome, keep it up, I wish I had started at your age.

Thanks man, very motivational comment.

 

[EFFORT]

Workout Routine:



Diet:
:nono:
Meal1 = 2 eggs, slice of cheese, glass of milk, water
Meal2 = Bagel with cream cheese, Water
Meal3 = Egg/ham sandwhich with veggies and water.
Meal4 = Turkey, rice, veggies/mushrooms, soup, milk, water.


lets fix this up

:rockon:
Meal 1 - Shake +Raw Eggs (40gprotein,2-3 bananas or apples)
Meal 2- Beef/veggies (40g protein,1/2-1cup brown rice and big salad)
Meal 3- Shake + Raw Eggs (40g protein,2-3 bananas or apples)
Meal 4- Beef/Veggies (40g protein,1/2-1cup brown rice and big salad)
Meal 5- Shake+ Raw Eggs (40gprotein,2-3 bananas or apples) no more carbs after this meal

Meal 6- Chicken Or Tuna/ Fish Oil (40g protein, 15 fish oil pills)

check the fix

 

[Triple T]

Thanks EFFORT, I'll follow that plan.
but aren't cooked eggs the same nutritional quality? Just wondering.
I just gotta go out and buy some protien powder as well as some fish oil pills. Will do so soon.

--------------------
Wednesday, December 19, 2007
Workout:

MAX Testing:
Bench Press 5x75 (it might've been 85, I kinda forget...:crazy
Barbell Row 5x65

After the Max Testing, I kinda just went around and did arms/chest:
Tricep Cable Pull Downs 2x12x20
Flat Bench 3x12x65
Bicep Curls 3x12x65
Deltoid Excercise 3x12x15

I think I did okay for my first day and being 110 lbs. What about you guys?

Diet
Meal1 = Beef, Noodles, veggies, soup, milk
Meal2 = Hot Dog, water (didn't have enough time to get a good meal...)
Meal3 = Turkey, veggies, Pita.
Meal4 = Beef, veggies, rice, Milk
Meal5 = Steak, rice, Milk

My diet wasn't as good as I could've made it. I gotta be more strict on myself if I want to grow. Will do better from now on.
--------------------

Comments/Suggestions?

 

[wolf116]

Don't underestimate the power of raw eggs + whey. When I stalled, raw eggs allowed me to push through when nothing else would. Tastes great too. Raw eggs anabolic property are superior to cooked eggs, and how else are you going to consume 12 to 24 of them a day!

 

[Triple T]

Don't underestimate the power of raw eggs + whey. When I stalled, raw eggs allowed me to push through when nothing else would. Tastes great too. Raw eggs anabolic property are superior to cooked eggs, and how else are you going to consume 12 to 24 of them a day!

12-24 a day??
lol wow, i don't think i can eat that much. But yea, i see your point

btw, I'm just wondering how much calories should I be getting? and what about carbs?

 

[wolf116]

If you put 6 in every shake it will be nothing, but if I ate them cooked I would spew.

 

[Triple T]

ahhh i'm dissapointed again.
Friday was suppose to be my back workout day...but again something had to come up.

Not only did my whole recreational centre get closed down because of a bomb threat, but I also had finals, yes they occur after school hours.

So basically I didn't get to workout...agian.


Alright well, I've missed squats and back workouts for the last week already, Next week I'm hoping nothing will come up that will slow down my progress.
But I guess there is something to be learnt from all this...time management.


Will post on Monday with my workout/diet.

btw, for my diet...I really don't want to eat raw eggs...I'd rather have them cooked. I know they're not as good but I like em better. Anything I could sub-in instead of raw eggs? Steak? More protien powder??

 

[wolf116]

Stop being a girl, and drink up your eggnog.

 

[Quagmire911]

You always want to avoid powder where you can. If you can afford more steak, go for the steak.

It is also a matter of convenience. Shakes are very portable and easy to get down.

And if you don't have raw eggs, what are you gonna make a shake with? I see a lot of milk in your diet, and you can make shakes with milk. However be aware that you will most likely have more fat gain than if you were to use raw eggs, if you were to use milk. Also, that many people aren't able to properly digest milk coupled with many other issues, so in the long run it isn't a good bet.

Quagmire

 

[EFFORT]

ahhh i'm dissapointed again.
Friday was suppose to be my back workout day...but again something had to come up.

Not only did my whole recreational centre get closed down because of a bomb threat, but I also had finals, yes they occur after school hours.

So basically I didn't get to workout...agian.


Alright well, I've missed squats and back workouts for the last week already, Next week I'm hoping nothing will come up that will slow down my progress.
But I guess there is something to be learnt from all this...time management.


Will post on Monday with my workout/diet.

btw, for my diet...I really don't want to eat raw eggs...I'd rather have them cooked. I know they're not as good but I like em better. Anything I could sub-in instead of raw eggs? Steak? More protien powder??

Your not eating raw eggs, your drinking a blended shake that has raw eggs in it which you won't even be able to taste. Really hard to find a replacement to raw eggs there the most anabolic thing around. Also very cheap and easy to get down.

 

[shaunuk]

Hey man, don't sweat it, just put em in your protein shakes and you CAN'T taste em (so long as your whey is chocolate or some flavour).

I used to only eat about 6 eggs a day, but now I've bumped it up to AT LEAST 16, often up to 22 and like EFFORT said, they have some anabolic effect about them. It's weird, but my numbers (on lifts), weight and size seem to be increasing a lot quicker now that I'm eating lots of eggs, it's can't just be in my head, it's true. (your opinions EFFORT please?)

I don't even have any whey at the minute so I drink them by themselves and as unbelievable as it may sound, I'm actually starting to LIKE them, lol...

shaun

 

[Triple T]

My Questions/Concerns:
For Protien Powder, my cousin (bodybuilder also) said not to take too much since it will cause liver problems.
Just wondering if this is true? if so, how much protien should I take to be in the safe zone.

Eggs, aren't they REALLY HIGH in cholesterol? Consuming large amounts of raw eggs wouldn't be too great for my body.

Warm-up Sets, I have no idea how many warm-up sets i do before i do working sets.
This is what I did last workout for warm-up:
1x8xbar (warm up)
1x6x55 (warm up)
3x12x65 (work set)
^^Is this what your suppose to do?

----------------

Okay, well last week I was out of town for the holidays and just got back this morning.
Haven't had time to post anything or hit up the gym so i'll start my routine again tomorow (monday)

 

[wolf116]

http://www.sosuave.net/forum/showthread.php?t=125749 cholesterol myth

 

[simon]

http://www.ironaddicts.com/forums/showthread.php?t=3404 for warmup information.

 

[wolf116]

http://www.ironaddicts.com/forums/showthread.php?t=10484 protein myth

 

[Triple T]

Thanks guys, for those links. Looking through them right now and some great info here.

okay well, did my legs today. As it is New Years Day, I thought the gym would be quite empty...I was wrong.
It was very much packed even though I came there early (15 mins after it opened) the squat rack was taken and there was a huge line for it, as well as all the barbells were taken.

So I looked over to the machines as my last option as I didn't have much time before my parents would come pick me up.(had to be somewhere)
And yea, thats my explanation for using machines today instead of free weights. They're bad but better than nothing.

----------------
Tuesday January 1st, 2008
Workout - Legs:
Squat Machine - 3x5x210
Sumo Leg Press - 2x10x175
Glute/Ham Raise - 3x10x65
Calf Raises - 2x10x120

----------------
Comments:
Since I've never done squats with free weights or machines before, I was quite suprised that I could do 210. I tried 130, way too light..did about 10 reps, then 150, 10 reps...170, 7 reps, and built up until 210 for 5 reps. Legs were wobbly after that so I didn't push it (fear of overtraining).

I put it on the lowest setting (ass as close to calves as possible). But I think the machine assisted me, I'm pretty sure I can't squat that much with free weights...

We'll see next time I do legs. I'll be going after school mostly, so the line ups will be much shorter for the free weights.

 

[Quagmire911]

Will have been better than nothing for one day. Good for you for using some initiative. Commodity I don't see a lot of around here.

Quagmire

 

[wolf116]

Good stuff, make sure you'r going ass to grass on those squats!
It's always good to get someone to film you or just look in the mirror when you have no weight on.

egg info http://www.sosuave.net/forum/showthread.php?t=79718