Brian20o2s Lifting Journal

[[S]alvatore]

Post workout (right after you finish training) you should have about 40g whey in water, and with 50g of dextrose/glucose if you have it.

PPW (Post-Post-Workout) about an hour later have some form of protein (chicken breast, leant meat, fish) with complex carbs (basmati rice, sweet potato).

 

[Brian20o2]

So your saying I have too much protein in that Snack? I do have some whey protein stuff but I think its nasty. I really wanna invest in some good Whey. But I dont know where to get it affordably. GNC? Local Grocery store?

 

[KarmaSutra]

Proud of you young brother. Haven't seen you online lately?

 

[Brian20o2]

Proud of you young brother. Haven't seen you online lately?

Thanks. I was wondering the same thing. Its seems your never on when I am. Im prolly just too busy and thats why Im never on anymore.

 

[EFFORT]

You can get good protein at trueprotein.com along with carbs for an amazing price, if your on the westcoast your shipping and handling will be cheap too.

Also 1fast400.com and get 10lb bag of on whey there.

Whatever u do don't give GNC anymore of your money unless your friends with the people that work there and they can give u crazy discounts.

 

[Brian20o2]

You can get good protein at trueprotein.com along with carbs for an amazing price, if your on the westcoast your shipping and handling will be cheap too.

Also 1fast400.com and get 10lb bag of on whey there.

Whatever u do don't give GNC anymore of your money unless your friends with the people that work there and they can give u crazy discounts.

Thanks. Ive never acctually been in a GNC. It was just a guess as to where to get it. Yeah. Unfortunatly my parents are really sceptical about buying anything online, and I dont have a credit card or anything so that might be a prob. Hopfully I can figure it out. Any sugestions on Flavor/Brand while Im asking?

 

[EFFORT]

ON is a good brand, i get double rich chocolate from them

With true protein i usually get unflavored....yeah i know its pretty boring and the taste isn't good but i save more money. They have a huge flavor selection though so take your pick.

 

[Brian20o2]

4-25

Today I did:
Incline BB Bench: 145 2 x 6
Decline BB Bench: 155 2 x 8
Skull Crushers: 65 x 15
Behind Neck Press: 45 x 15

Thanks for the info. I looked at what I have right now and its Pro-Rated by Protein USA (Alpine Vanilla Flavor). I had some today and its ok with water. And its like a full 6 lbs bucket so I guess Ill just use it till Its gone.

Oh and Im not gonna be able to do the Meal thing I talked about. Apparently the turkey is really expensive so yeah. It looks like Ill just stick with 2 scoops of Whey.

 

[Brian20o2]

4-27

Today I did:
Dead lifts: 245 x 5 & 265 x 5
Rows: 200 x 10 & 210 x 7 Failure
Curls: 55 x 10, 6 Failure
Forearms: 55 2 x 20

So far I think that my normal day for eating is about as follows:
4 eggs or breakfast shake drink (when I have no time)
Sub Sandwhich
Protein shake and Micro Burrito
Another Snack
Dinner

And I should prolly mention that I drink alot of Hot Coco. Prolly 2-3 cups a day. This is prolly bad but I love them too much to give them up.

 

[Brian20o2]

5-1

Today I did:
Squats: 205 x 6, I tried to get off 225 but I couldnt get the form to do them safly
Glutes: 35lbs 2 x 15
Abs: 35lbs 2 x 20

I dont think I need to do calves right now. I think that playing Basketball is making them sore.

Also I think I might start doing sprints (5-10 min) 1-2 non workout days a week. Possibly wednesday.

 

[Brian20o2]

I got some new performance multivitamins the other day. Also I got some flax oil. Those and my whey protein powder should provide me with plenty of vitamins, minerals and protien for my diet.

BTW this week is monday, wednesday, friday.

 

[Brian20o2]

5-3

Today I did:

Incline: 155 x 6 & 165 x 5 (Failure)
Bench Press: 165 x 6 & single reps of 185, 195 and 200 (Failure)
Barley got 2 dip reps so I decided to do Skull crushers: 65 x 15
Behind Neck Press: 65 x 10

I might not be able to work out on friday because I might be grounded

 

[Brian20o2]

5-5

Today I did:
Deads: 245 x 5, 265 x 5
Rows: 190 x 10, 200 x 7 (then 3 more)
Curls: 65lbs 2 x 8
Forearms: 65 lbs 2 x 20

Using a Belt seemed to help my form and capacity in deads. I will now use one for all Deads and Squats.

 

[Brian20o2]

I am making some very slight changes to my workout. They are as followed:

Monday
Squats 2 x 6 not to failure, 1 x 20 to failure
Glute Ham Raises 2 x 15-20
Calves 2 x 10-15 (hold the negative for 10 sec)
Abs with Weight 2 x 15

Tuesday
Incline bb bench 2 x 6
Decline bb bench 2 x 6-10
Dips 2 x 8 or Skullcrushers 1 x 10-15
Behind Neck Press 1 x 8-10

Wednesday
HIIT (Sprinting) Starting @ 4 min, add a min every 2 weeks

Thursday
Deadlifts 2 x 5 or 1 x 10
Rows or pullups 2 x 8-12
BB curl 2 x 8-10
Your choice of forearm exercise 2 x 10-15

Woo! Im pumped already!

 

[Brian20o2]

Update / New Stuff

After being grounded a week, not being alowed to go work out I did some research on BWE (Body Weight Excercises) And I will be doing them for this summer. Simple stuff like Pushups, Pullups, Sittups, Dips, Body Squats, etc. along with HIIT twice a week should get me fit and ripped in no time (No Time being 3-4 months)

Heres what I have for a scedule so far:

Routine 1:
Rowing 30 min +/- (Almost Failure)
Pushups 1 x 20, 2 x 20 (Variations)
Dips 1 x 5, 2 x 20 (Variations)
Pull-ups 2 x 5
Sit-ups 4 x 40 (Variations)

Routine 2:
HIIT
Body Squats 3x 50
Squat Jumps 5 x 10
Lunges 2 x 30

Routine 1 on Monday and Thursday
Routine 2 on Tuesday and Friday

I will make add reps/sets every 2 weeks so I keep improving. This routine will be very chalenging and if you dont believe me go try them.

 

[Brian20o2]

Consecutive
Dips:5
Pushups:27
Pullups:3
Body Squats: Not sure

Goals
Dips:15
Pushups:50
Pullups:10
Body Squats:200

 

[Brian20o2]

5-20

UPDATE

Consecutive
Dips:5
Pushups:27
Pullups:3
Body Squats: Not sure

Updated
Dips:6
Pushups:40
Pullups:5
Body Squats: Not sure

Also Even though Im not doing much lifting I might go in after school every once in a while to do some heavy lifts like Deads, Bench, Squat, and Rows.
Also I did 315 on Deads the other day. Seems like I have yet to find out where my strength acctually ends. I could prolly do 335. Maybe Ill try in a week or 2.

DIET TIME

Also I should Say I am starting a Diet next week. It will be about 1800-2000 calories a day. 6 meals of about 300-350 cals each. Im eating clean too, Im quitting Soda, Fast Food, Processed Food and Sugar.

Here is what I will be eating mainly:Tuna, Chicken, Turkey, Lean Beef and Pork, Fish, Sea food (Clams, Crab, etc.) Eggs, Cottage Cheese, Apples, Carrots, Whole Grain Wheat bread, Beans, Nuts, and Peanutbutter.
EDIT: Adding Oats, Brown Rice and Grapefruit. lol. Need veggies.

Thats pretty much it. Ill tell ya how it goes.

 

[Brian20o2]

Updated Workout

Routine 1:
Body Squats 4x 50
Squat Jumps 3 x 20
Lunges 4 x 20

Routine 2:
Rowing 30 min +/- (Almost Failure)
Pushups 1 x 40, 2 x 20 (Variations)
Dips 1 x 5, 2 x 20 (Variations)
Pull-ups 2 x 5
Sit-ups 4 x 40 (Variations)

Routine 3:
HIIT

Routine 1 on Monday and Thursday
Routine 2 on Tuesday and Friday
Routine 3 on Wednesday and Saturday

YEAH!!!
I love the soreness!