Baller's Journal

[guayaballer]

Well I justt recently came back from a soccer injury ready to go and work my ass off. I'm 6ft 171 lbs with a body fat pf 14% I am as lean as dragon cow and Dmatter. So I'm practically in the same boat with them. anyways My goal is to workout gain as much muscle as possible while burning body fat or at the very least keep it in check where i dont get fat and squishy. I plan on doing this until march or april and then get down to 9 or 8% while still getting stronger and getting bigger next year. I want to use the winter as gaining muscle and then a month or two to get definition and show off during the summer. then repeat once summer is over.


My workout will be this

Monday
Squats 2x5
1x20 rep squats
1x30-50 rep leg press
Hyperextensions 2x8
Calf raises 2x10

Tues
30 minute incline walk on the treadmill or walk around neighborhood
Weighted decline situps 2x12
weighted roman chairs2x12

Wedns
Bench Press 2x5
Incline Dumbell press 3x8
Dips 2x till failure
Skull crushers 2x15

Thurs same as tuesday

Friday
Deadlift 2x5
Barbell Rows 2x10
Chinups 2xfailure
Barbell curl 2x10
Hammer Curls2x15

sat
30 minute walk around neighborhood

sun
30 min walk around neighborhood

To be specific i want bigger arms chest shoulders legs basically everything and then I want to get defined. I will get 7 -9 hours of sleep.

My diet will be similar to Dmatter's diet. I can get 60 eggs a week sadly not anymore because thats all I can afford.

8 am 3-4 egg omlette with ham and green tea with some strawberries or grapes

10am - 2 scoops of whey protein shake with 2-3 eggs vit c

12pm perdue chicken cutlets with cucumbers lettuce and fish oil pills

1pm workout

2pm pwo shake

4pm hamburger lettuce tomato mozzerla cheese with wheat buns mustard.

6 pm steak parboiled rice and beannss yumm.

9pm 1 scoop of whey protein shake? (bleh cant stand the taste)

 

[guayaballer]

Mon Nov 3 2008.

Squats 2x5 155lbs
squats 1x20 115lbs
Legpress 2 plates on each side 1x30


Tuesdays Nov 4,08
walked on treadmill for 30 minutes
Decline situps 2x12
roman chair 2x12

 

[Quagmire911]

Just follow option B:

http://www.sosuave.net/forum/showthread.php?t=125444

Day A in particular is too much.

 

[guayaballer]

hey quag, I changed my routine to the one in the where to start except for the 30-50 rep leg press machine addition. thanks for the advice.

well today and yest i have been consistent with my diet.

Today

8am protein shake with 2 scoops of whey and 2 eggs and 5 or 6 strawberries

11am protein bar from met rx 32 grams of protein and arizona green tea ( i couldnt wake up early enough to make another shake)

1pm the two ab workouts.

3pm protein shake 2 scoops of whey and 2 eggs with grapes.

5 30 pm mashed potato cream, rice and steak. vit c pill

8pm 2 chicken cutlets with lettuce and 5 fish oil capsules

 

[Warboss Alex]

at 6' 171lbs I wouldn't worry about losing fat while growing. once you've put on 20-30lbs you can refine what you have but if you get too anal about fat gain now you'll hold your gains back. however there's no need to get squishy, as you put it.

if you can't afford more than 60 eggs a week (which are like, what a dollar a dozen? two dollars a dozen?) then cut out the fancy protein bars and perdue chicken and muscle milk. isn't perdue stuff breaded anyway? it's garbage if it is. have plain chicken breast and add some fat to it or just eat more red meat

your plan looks good otherwise

 

[guayaballer]

Nov 5 , 08

Bench press 2x5 115lbs
incline dumbell press 2x8 45 lbs
dips 2x failure. 9 the first time 14 the second.
Skull crushers 2x15 1 10 lb plate on each side of ez curl bar.


Omlette and strawberries and grapes
protein bar (damn it i need to wake up earlier)
workout
protein shake 4 eggs 2 scoops of whey and a handful of oats
fish and parboiled rice
and in 2 mins im going to eat some chicken cutlets yummm.

ugh i remember the times when i dumbell press 70 lbs

 

[Quagmire911]

ugh i remember the times when i dumbell press 70 lbs

What's important is your back on the road!

Keep it up.

 

[guayaballer]

had work today so i couldnt do back and biceps today and my diet is kinda faultering yest and today. ill pick it up tommorow. im not sure if my uni gym is open on weekends so if not i have some dumbells at home and do some rows and sldls for noe cant wait for sunday cause i finally have $$ for food.

My Grocery list
beef
sirloin steak
eggs
eggs
eggs
strawberries
grapes
chicken
oats
green tea


i think thats about it but yeah next week is going to be wayyy more strict.

 

[guayaballer]

hey guys i havent given up just yet! i have been consistent with workouts.

saturday 11/8/08
Couldnt go to the gym its closed on saturdays so i i did barbell rows 3x10 85lbs as an improve then some curls but thats about it.



Monday 11/10/08
Squats 2x5 165lbs (did warm up sets before)
20 rep squat 1x20 125lbs
leg press 1x40 reps 2 45 plates and 1 25 plate
calf raises 2x10 135lbs on the calf raise machine

btw there is no stand where i can do my hypers so should i do good morning or sldls instead?

wedns 11/12/08

I was feeling really exhausted today and need alot more sleep.

Flat bench 2x5 125 lbs ( after 2 i couldnt put it completley down to my chest and on my 2nd set i failed at 3 reps)

incline dumbell 2x8 45 lbs (no gains )

I really felt as if I had done nothing so i did some flat dumbell pressing 2x8 50 lbs

did dips 2x10 ( should i do dips for chest or dips for triceps?)

skullcrushers 2x15 2 10 lb plates on each side.


Friday
deadlift 2x5 225lbs ( still amazed i can deadlift that much)
bbell rows 2x10 95lbs ( felt that i did them right just need to work on form a little bit.)
bbell curls 2x8 65lbs
hammer curls 2x15 25 lbs.


It wasnt that bad of a week I guess. My diet has been off a bit because i keep failing to make my protein shakes to bring to school and work. ughh. but this upcoming week im going to be alot more strict. on my diet. thanks for the advice espi is there any difference between a clean bulk and a not so clean bulk? I mean i really dont want to add on a belly which is my only real fear right now. I jst want to keep getting bigger and stronger while keeping my stomach somewhat flat.

btw besides lettuce beans and cucumbers what else qualifies as vegetables?

 

[Warboss Alex]

btw there is no stand where i can do my hypers so should i do good morning or sldls instead?

Do the good mornings, same rep range as hypers.

I was feeling really exhausted today and need alot more sleep.

if you're feeling tired or sick or you didn't eat well, it's fine to skip the workout, do it the next day.

Flat bench 2x5 125 lbs ( after 2 i couldnt put it completley down to my chest and on my 2nd set i failed at 3 reps)

incline dumbell 2x8 45 lbs (no gains )

did dips 2x10 ( should i do dips for chest or dips for triceps?)

skullcrushers 2x15 2 10 lb plates on each side.

drop the flat bench down to 110lbs and keep your form. maybe add another set.
this video has good setup instructions: http://uk.youtube.com/watch?v=pJqWaEnd98A
there's also another one where Dave Tate talks about shortening the bench stroke and protecting the shoulders, have a look for it

persevere with the dumbbell presses, you can't expect to gain reps and weight every single workout. if they're still stuck at that weight/reps after another workout or two, plug in another exercise (flat press, close grip bench, hammer press).
do whichever dip variation you feel most comfortable/strongest at. lots of people have shoulder pain on certain hand spacing so do whatever feels best to you.

thanks for the advice espi is there any difference between a clean bulk and a not so clean bulk? I mean i really dont want to add on a belly which is my only real fear right now. I jst want to keep getting bigger and stronger while keeping my stomach somewhat flat.

if you want to gain significant muscle in a reasonable amount of time you will gain some fat with it but if you get a belly then you're doing something wrong. you don't have to get sloppy to gain muscle at a fast rate, although the absolute fastest way to gain strength and muscle is to eat everything in sight, whether it's clean or not - of course this method elicits more fat gains as well.

however often someone's fear of getting fat holds back their gains as they try to micromanage their diet, weigh out things to the gram, restrain themselves somewhat when eating. if you set up your diet to be 90% clean with some cheats factored in and do your cardio, drink your green tea, keep your protein, water and fibrous vegetable intake high (all of these things can boost your metabolism significantly) then you won't gain much fat when growing unless you're eating simply too many calories every day, and for a young guy with your leanness it'd be hard to get too many calories from clean food.

at your weight and bodyfat I'd recommend a carb cutoff-style diet with carbs post workout and a couple of cheat meals a week (maybe on the weekend to make socialising easier). fasted cardio on your offdays.

btw besides lettuce beans and cucumbers what else qualifies as vegetables?

beans are not vegetables, they're legumes; the best vegetables are green and fibrous and include: broccoli, spinach, brussel sprouts, asparagus, green beans and also cauliflower, mushrooms and onions (yeah yeah they ain't green but they're still good ).