Shadowfox's Journal.

[shadowfox]

Hey all,

I'll give a quick introduction..

My name is Shadowfox I'am 16 years old. I have been training since January this year. My gains have been very very steady to say the most, I'am roughly around 10 stone in weight. Extreme ectomorph. When i first started lifting i gained quickly but hit a wall and it seems this wall has been very difficult in overcoming, however I'am a DJ and that means that no matter what I will keep eating and keep training and I will succeed in this sport of bodybuilding.

My Diet

I'am not at all rich and money is hard to come across in this familly. So i stick to chicken and protein shakes. When starting out i added more food in 1,000 calorie increments to my diet before then.

Morning Breakfast and 2 milks 8.00

10.00 Protein shake with 4tsp olive oil.

12.00 Dinner (whatever mum cooks or school)

2.00 4 breads and protein shake.

4.00 3 more bread slices and protein shake and 2 chicken drumsticks

6.00 dinner (whatever mum cooks or school)

8.00 2 milks and protein shake

9.00 1 more glass of milk.

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This is what i eat currently if after this week which will end on 29 May I haven't gained weight i'll add 1,000 more calories per day.

Supplements being used is : Creatine

thats it but i may get a multi vitamin.

I try to drink a lot of water.

My Exercise Regime is below

Workout 1 Arms and Back

DEADLIFT 4 sets 4-8 reps (have to do this with chain because my floor for my homegym isnt currently matted and dont want to drop the weight and cause damage)

Lat Pulldown 2 sets 4-8 reps

Dumbell row 2 sets 4-8 reps

Dumbell Curl 2 sets 4-8 reps
Kickback 2 sets 4-8 reps
Hammer curl 2 sets 4-8 reps


Workout 2 Shoulders and Chest

(Saving up for bench so currently doing machine bench press which isnt as good)

Shoulder Press 4 sets 4-8 Reps
Dumbell Press 2 sets 4-8 Reps
Bench Press 4 sets 4-8


Workout 3 LEGS and abs

Squats 4 sets 8-12 Reps
Leg extension 2 sets 8-12 reps
Crunches 4 sets 8-12 reps

This is everything. Will be a 10 week bulk hopefully I'll gain some mass of some sort before I move to college. If i dont post much in the comming 3 weeks its because of exams. Any critisism of my workouts is welcome. My diet i know is poor but what am i supposed to do I can't afford much and my home gym used to be my uncles.

STARTING WEIGHT : 140lb 12%BF(hard to determine as my scales are inaccurate)
GOAL WEIGHT AFTER 10 WEEKS : 160LB
GOAL WEIGHT IN A YEARS TIME 180LB


LETS GO, BABY!

 

[MrS]

What's with the bread, man?
That isn't doing you much good.
Replace with some tuna or some ****

Also, don't worry about the deadlift hitting the floor, in the negative and important part of the rep you're putting it down on the floor anyway.

 

[shadowfox]

Work Out 1 (30th May 2006)

Dumbell Curl 15kgx8 15x8 16x10
Hammer Curl 16kgx8 16kgx8
Barbell Reverse Curl 20kgx8
Lat Pulldown 45kgx8 45kgx8 45kgx8 45kgx7

Verdict

VGood workout. My arms are aching as i write this. Dumbell curl suprised me a bit my previous best was 14.5 so when i did 8 easily with 15 i slapped on more weight and did as many reps as possiable.
Lat pulldown went well i really tried hard on this however last set i felt a wierd sensation in my nose as if it was going to bleed and i pussied out on the last rep but overall GDGD

 

[shadowfox]

What's with the bread, man?
That isn't doing you much good.
Replace with some tuna or some ****

Also, don't worry about the deadlift hitting the floor, in the negative and important part of the rep you're putting it down on the floor anyway.

Thanks for input. Bread is a cheap carb source so thats why so much of it but I'll take your advice and probably change a bit of bread for some more protein in shape of chicken or tuna.

As for deadlift. I'am getting some more of that gym flooring stuff soon so i should be able to do that.