[gearhead]

I am going to start a log that I can keep track of goals and gains, and foremost for motivation and support from yall here at bbingdungeon!!! That motivation and support I expect to be honest opinions, and critiques. The same as when I enter the weight room, I am leaving my pride at the door… let me know what I can do better you won’t hurt my feelings. Let the journey begin….

I am currently on the bulk... I have the metabolism of a rabid squirl so one of the things I struggle with on a daily basis is simple getting my calories in.

Current Stats 11/1/09:

Age: 22
Ht: 6'
Wt: 191 lbs ...in the morning after breakfast and a big poop, haha
Bf: ~7%


Daily caloric intake goal: ~4,000-4,500 cals a day
This broken down into to 7-8 meals each with
-40g Protein
-60g Carb
-15+g fat

These are the best pics I could come up with from my cell phone in the gf's bathroom...

zz.jpg

zzz1.jpg

z1.jpg

[I 4m Legend]

Looks good bro but you def have to bring up those legs which I'm sure you already know. I would reccomend training them atleast 2x a week if not 3x.

[gearhead]

Originally Posted by I 4m Legend

Looks good bro but you def have to bring up those legs which I'm sure you already know. I would reccomend training them atleast 2x a week if not 3x.

Thank you for the kind words man, and telling me my legs are my downfall... I am beating myself up for not training them in the past years. I have been working them hard for the last 4 months, but they siimply do not have the muscle maturity my upper body has, all due to the fact that I have neglected them in the past.

Quick question, what about my recovery time doing legs 2 times a week, should I split them up concentrating on hams one day, and front quads an calves 3 or 4 days later....?

[Thouser88]

Originally Posted by gearhead

Thank you for the kind words man, and telling me my legs are my downfall... I am beating myself up for not training them in the past years. I have been working them hard for the last 4 months, but they siimply do not have the muscle maturity my upper body has, all due to the fact that I have neglected them in the past.

Quick question, what about my recovery time doing legs 2 times a week, should I split them up concentrating on hams one day, and front quads an calves 3 or 4 days later....?

Don't kill yourself over it. Everyone neglected there legs in the past, including me lol. Just gotta work your ass off to get the up to par. I'd say do them twice a week and you'll be fine. With all that clean protein your recovery times should be great. I'd have to agree with you with kinda splitting the legs up that way.

[gearhead]

So I did chest today, I changed my grip on all my bbell presses to fairly narrow, in the past I have held pretty wide so I'm changing it up.... and holy **** did I feel like a freaking puss I was def. humbled by iron today.

I'm trying to focus on simple compound Mass-building workouts, please critique!!

Warm-up
1x15 push ups with dumbell on floor (gets a great stretch)

Barbell Flat-Bench
15x135 (more warm up)
12x225
10x225 -> usually go up this set, but no way with narrow grip
8x245
8x225
15x205 -> went till' one rep before failure... no spotter

Smith Machine Incline Bench
12x185
12x185
10x205
10x205

Incline Dumbell Press
60x12
65x12
70x10
75x8

Standing Cable Fly's
15x25 ->superset till failure(15) push-ups using dumbells to get deep stretch
12x30 ->superset till failure(12) push-ups using dumbells to get deep stretch
12x30 ->superset till failure(10) push-ups using dumbells to get deep stretch
12x35 ->superset till failure(10) push-ups using dumbells to get deep stretch


Today's food intake...

7:30am:
-20g whey with 2% milk

8:00am:
-6 whole eggs, 2 egg whites
-1/2 cup oats, 1 small apple

11:30am:(PWO)
- 3 medium apples
- 40g of prot. powder in water

12:00:
-Low cal Monster energy drink
-Arginine
-Creatine *ethel-ester

(12:30-workout-1:45)

2:00: (PWO)
-40g Whey
-80g Dextrose
-5g creatine monohydrate

3:00:
-2 slices whole wheat bread
-ham, turkey, pepperoni, swiss chz
-2 cups 2% milk

4:30:
- 1 cup 2% cott chz
- 1 tbs of smuckers natty pb
- 3/4 cup of dry oats
- 1/2 cup milk..... mix all together, lol, instant meal replacement

6:30:
- Myoplex 42g pr. shake, has 20g carbs also, and about 7g fat


9:00:
-1/2 lb 92% lean beef
-60g whole wheat noodles with low sodium sauce

11:30.... should be havin some cottage chz and pb!!


* I've switched to creatine ethle-ester because creatine mono started givin me the shtz like no other... I'm trying to get back on the cheap stuff starting at just 5g a day, what do ya'll think about not using mono?? I just have lost a decent amount of strength from not taking creatine mono...


So.... I know I'm not eating that clean, but I feel as if I need this much to grow, and I've stayed fairly lean these past months...let me know what ya'll think.

[Cork]

Good start to the log.

Chest workout looks good except for that smith work, but I'll let it slide.

If you do legs 2 times a week, definitely split up days into hamms/glutes and quads.

And creatine mono... the reason you get the ****s from it is you don't let it dissolve all the way. It's not like whey, you can't just shake it to get it into solution. You have to give it time, or heat up the liquid in the microwave. It will also be al ot more potent that way too because your body will actually digest it instead of give you the ****s (the ****s come from the majority of it passing straight through your system). What I would do is make up a big pitcher of water spiked with creatine, give it time to dissolve, and just pour yourself off a glass when you need it.

[gearhead]

Originally Posted by Cork

Good start to the log.

Chest workout looks good except for that smith work, but I'll let it slide.

If you do legs 2 times a week, definitely split up days into hamms/glutes and quads.

And creatine mono... the reason you get the ****s from it is you don't let it dissolve all the way. It's not like whey, you can't just shake it to get it into solution. You have to give it time, or heat up the liquid in the microwave. It will also be al ot more potent that way too because your body will actually digest it instead of give you the ****s (the ****s come from the majority of it passing straight through your system). What I would do is make up a big pitcher of water spiked with creatine, give it time to dissolve, and just pour yourself off a glass when you need it.

Thanks Cork... I've been following your log, certainly good stuff. Also thanks for the info about creatine mono, I will try the water pitcher trick.

[gearhead]

Ok I did a massive back day today @1:00pm

Warm up
1x max wide pullups

Deadlift: *no straps, opposing grip+chalk, 0:70 sec rest
135x12 -->more warm up
225x10
275x8
315x6
365x6
225x8

Bentover Wide Bbell rows *no straps, overhand grip <0:60sec rest
135x12
155x10
175x10
185x10
135x12

Alt. Dbell rows, deep strch *used straps on lat set, forearms started giving out:/
70x12
80x12
90x10
105x8

Sitting row machine
100x12
120x12
140x10
160x10

Wide Grip Pull Downs
100x15
120x12
140x12
120x10


I did this all in less than an hour, I don't know really what made me so motivated, didnt have any coffee, or anything preworkout stimulant... I almost got sick after changing clothes tho. It all just hit me, so I decided to take a cold/luke warm shower and sip my post workout shake.

Food intake so far today:

7:30am:
-40g whey in water
-some sliced cantelope I found in the fridge

8:15am:
-6 whole eggs
-coffee
-wheat toast, a medium apple

11:00am:
-2 med apples
-40g p. shake mixture of whey/casein

12:15:(Pre Workout)
-arginine
-creatine
-20g whey w/20g dextrose *i was really craving something sweet, dunno why

1:00 Workout 2:00

2:00:
-40g whey
-5g creatine mono
-80g dextrose

3:30:
-double 1/4 pounder with cheese :))
-2 cups 2% milk
-1 med. apple

Alright, have class at 5:00, then I'll be findin some more FOOOD, later guys

[rmike]

Wow you put it down today! Nice work man. You have some good lifts in there and your diet is what im pretty much on right now. lol Gotta love them 1/4 pounders! In pulp fiction they said they are called "royale w/cheese" in England bc of the metric system. lol Thats your fun fact for the day haha jk
Nice work bro!

[gearhead]

Originally Posted by rmike

Wow you put it down today! Nice work man. You have some good lifts in there and your diet is what im pretty much on right now. lol Gotta love them 1/4 pounders! In pulp fiction they said they are called "royale w/cheese" in England bc of the metric system. lol Thats your fun fact for the day haha jk
Nice work bro!

Thanks buddy!! It was def. an "On" day for me, I've had good rest last few nights, and I was fresh..did back 6 days ago.

I know now why all the frat boys in the school gym that wear their cut up t's never get any bigger, and always do the same beach lifts, lol....
Its cause' I never see them doing lifts that HURT, that feel like your doin somethin... like squats, deads, standing mil. bbell presse's, bbell rows... so on and so on... the lifts that give you the most bang for your buck, they'd rather look in the mirror and do cable fly's and dbell curls, lmao.. then they ask, "yo bro, wat you takin man, i gotta get that ****!!" , finally today I said... its called moving IRON

* sorry had to air out some thoughts, feel much better now, i can go back to eating, and browsin'

[rmike]

Haha Its cool bro! Some guys do love to look cool. They will just try to get big biceps or try doing tons of weight on the bench with terrible form and ALOT of noise. lol Its cool though bc you know the secret now! Compound it bro, GET BIG! Your doin it bro, very nice work man