Shag's Lifting and Diet Journal.

[shagnscoob]

I hope the mod's don't get tired of these journal threads.

I'm 18, 5'10'' and I just weighed myself at 146.6 pounds.

I started lifting a routine I got off of Ironaddicts.com for hardgainers last week. The eating has been really intense for me, I'm finding it really difficult to be hungry as much as I need to be in order to eat all the protein I'm trying to get in daily (around 220g right now.)

Here's the planned routine...



Day One:

Dips or Bench Press 2 x 6-8
Incline Press 2 x 10-12
Military Press 2 x 6-8
Skull Crushers 2 x 10-12
Heavy Abs

Day Two:

Pull-Up 3 sets to failure
Barbell Row 2 x 8
EZ-Bar Or Dumbell Curl 1 x 10
Squats 2 x 10
Deadlifts 1 x 10



I started on Tuesday Jan. 9 with--

Bench Press 2x8 70lbs.
Incline Bench 2x12 55lbs.
Military Press 2x8 50lbs.
Skull Crushers 2x12 30lbs.


Then on Friday Jan. 12 --

Pulldowns (I can't even do 1 pull up yet) 3x12 70lbs.
Rows (I used a machine) 2x8 75lbs.
Barbell Curls 3x10 35lbs.
Leg Press (I skipped Squats, my abs were still KILLING me) 3x12 90lbs.
Deadlifts 1x10 85lbs. (I tried to do another set but couldn't, I REALLY felt those deadlifts).


Post-Workout Nutrition--
3 Scoops of ONWhey Gold + around 85g of Dextrose
Should I get some Creatine?

Supplements--
Vitamin E 400mg 2x Day
Alpha Lipoic Acid 300mg 2x Day
Multivitamin (Centrum Performance, I'm running out, recommend a new better/not terribly expensive one?)
Fish Oil 1g Softgels 2x Day

I'm going to the gym today, and I'm keeping track of my food intake starting today.... Any comments on my 2 previous workouts would be helpful, thanks

 

[shaunuk]

Good **** mate

Incline Bench 2x12 20+the bar(how much do those long bars weigh?)

It depends how long the bar is. A 7 foot olympic bar weighs 45lbs (20kg) and a 6 foot bar weighs 35lbs (~16kg)

Good luck bud, I'll be watching your progress

-shaun

 

[shagnscoob]

Alright, well I imagine it was only a 6 footer then. Thanks.

 

[shagnscoob]

Todays workout--

Bench Press 2x10 75lbs.
Incline Press 2x8 60lbs.
Military Press 2x6 40lbs. (I was doing them wrong before)
Skull Crushers 1x10 40lbs and 1x12 30lbs.
Abs

I'm having trouble with getting the skull crushers to work both arms evenly, my right arm does most of the work and I'm not sure how to avoid that. I also don't have a great Ab workout, I was doing a whole bunch of ridiculous leg lifts and stuff but I think my legs have already gotten heavier because I couldn't do half as many this week as I did last week... what gives?

Today's food--

2 Packets of Instant Oatmeal + brown sugar in water
1 Scoop of ONWhey
2 Hardboiled Eggs

1 Can of Tuna on 2 Slices of Whole Wheat
Sliced Apple with 2 tbsp of Reduced Fat Peanut Butter

Spaghetti with Bacon and Egg Whites (my mom cooked dinner argh!)

Protein Shake Post workout


I'm going to bed soon but I might have a little chicken. otherwise my total protein intake for the day is 157g not including the spaghetti with bacon and egg whites...

 

[shagnscoob]

Todays an offday, heres what I ate--

2 packets of oatmeal in water
3 eggs
24g Protein Shake

1 can of tuna on 2 slices of whole wheat
2 pieces of chicken
1 apple with 2 tbsp of reduced fat peanut butter

24g Shake
2 pieces of chicken

2 pieces of chicken...


im at 211g of protein for the day


its kind of time for bed, but I'm still hungry and I dont want to eat anymore chicken or tuna or eggs hahaha. I guess this is serious dieting though. How much protein can I get from shakes a day?

 

[simon]

More fish oil if you can afford it.

Get rid of the Centrum vitamins; they don't dissolve for ****.

 

[shagnscoob]

Well like I said they are almost done, what's a good alternative? Megamen? I'd like to get Animal Pak but it's so expensive

edit-- you think I should be taking 3x 1g fishoil a day?

 

[simon]

You should be getting at least 1g of EPA/DHA per day.

As for vitamins, I'd recommend the Beverly Super Pak, or for a more affordable option, NOW ADAM/NOW ECO-GREEN.

 

[shagnscoob]

Well theres a lot of that in tuna right? How can I figure out how much I'm getting from tuna alone?


edit-- btw i have the ON fish oil from bulknutrition... how is that stuff, should i upgrade?

Food for the day:

2 Packets of Oatmeal
4 Egg Whites and 1 Yolk
24g Shake

Tuna Sandwhich on Wheat Bread
2 Pieces of Chicken
Apple with 2 tbsp Peanut Butter

3 Pieces of Chicken

48g Shake with Banana

226g of Protein if I calculated correctly, which is a little over 1.5g/lb. I feel like I'm stuffing the sh!t out of myself, is that going to be enough?

 

[Skilla_Staz]

Alright, well I imagine it was only a 6 footer then. Thanks.

Stand it on its side. If it's a hell of a lot taller than you, its a 7 footer. Most oly bars that you see, are 7 footers.

 

[ryannath]

Man, are you really 18? Not to diss you, but you aren't lifting much weight at all. My 12 year old cousin who is 5'6'' 104 lbs can bench 75.

 

[Skilla_Staz]

As long as his weights keep going up week to week, then don't be baggin on him man. Here to help him out. I'm sure he can bench more, but, hes just getting the hang of things


Warmup sets work great man...
My sets look like this
95x5
135x5
155x5
175x5
185x5

First two sets feel easy, light.

Every week I add 5lbs to my final set. The more I bech, the larger the differences are between my sets. Everything gets adjusted.

 

[shagnscoob]

Man, are you really 18? Not to diss you, but you aren't lifting much weight at all. My 12 year old cousin who is 5'6'' 104 lbs can bench 75.

why do ya think im in the gym buddy anyway that brings up an important point, I've been doing them on the smyth machine, which I can't tell if its either 0 resistance or if there's weight in there on the springs or whatever. can anyone shed some light on this?

yeah i warm up i just dont include those in the posts. generally i do a full set of 12 with no weights, just the bar or whatever, then i slowly add weight on and end up doing a total of maybe 4 or 5 sets including the 2 at the highest weight.

 

[EFFORT]

Man, are you really 18? Not to diss you, but you aren't lifting much weight at all. My 12 year old cousin who is 5'6'' 104 lbs can bench 75.

Get out of here with that Bullsh*t man, it does nothing. If your gonna post on here then post something encouraging or offer some advice. Whatever you do dont come on here and take shots at guys that are putting themselves out there and actually doing something.

 

[mrRuckus]

why do ya think im in the gym buddy anyway that brings up an important point, I've been doing them on the smyth machine, which I can't tell if its either 0 resistance or if there's weight in there on the springs or whatever. can anyone shed some light on this?

What you lift on the smith will be a fair bit more weight than you could lift free weight. Your "stabilizers" don't have to do much work on a smith machine.

 

[shagnscoob]

Thats what I thought. Well 75 refers to the amount of weights im putting on the SM.

 

[shaunuk]

Hm, yeah, btw shags, have you considered DB pressing instead of smith or barbell bud? I find I'm able to get a better stretch with dumbbells than with the barbell. I don't know what everyone else's opinions are, though.

-shaun

 

[Skilla_Staz]

I've got a few points...

First post on this thread states "dips OR bench press"


Do both.

DB/BB bench, either way is fine. You get a deeper stretch, and it takes more effort to keep the weight stable, but the "grip" is often narrower.

Go a few weeks BB, then a few weeks DB. Do both flat and incline.

I can't remember what else I was going to say...

 

[shagnscoob]

I have been doing flat and incline.

I remember hearing that you should separate deads and squats and I found out why last night. I don't have time to go get the paper with the weights/reps right now, but baically I did squats and was totally finished and when I tried to do deads I could do like 5 reps of half my weight from last week or something like that.

 

[Skilla_Staz]

ha yeah, thats a good reason why.