Skinny Rat to Beast: FD's Workout Log

[frenchbeauty]

Boys,

Following some of the advice on this forum, I decided to start my workout log.

Background Info

I'm 17 years old, 6'0 @ 160 lbs. I play competitive football, hockey & soccer.
Been working out on and off for a year now, but due to the lack of motivation and the amount of cheating made ... the gains have been minimal..

Current Workout & Eating Plan

I'm currently using Anthony Ellis's workout plan ( skinnyguy.net ). Packed 10 lbs in a couple months, not bad. It's a heavy weight/ low reps program, built towards building type II B muscles.

So here's a sample of my daily diet ..

7am - Myoplex with Milk , 1.5 tbsp Udo's oil , banana or 2 slices of bread , 5g creatine with oj
10 am - 4/5 eggs & 4 slices of bread
1 pm - whatever the HS lunch program meal is + tin of tuna -> this is getting changed next month to home made meal.
4pm - Myoplex with Milk , banana or apple , 1.5 tbsp Udo's oil
7 pm - chicken/ steak along with pasta/rice and some veggies
10 pm - BioX Protein Shake ( 27 g ) with milk , 5g creatine & 5g glutamine

Alright here it is guys, feel free to tear it apart !

Today's workout :

Pull-ups all the way down ( 4 sets ) : 6-6-5-4

Reverse-Grip Bent-Over Rows : 8@85, 8@85 , 4@105 , 3@115 , burnout 10@65 , superset 10@ 65 followed by 15@110 lateral pull-downs , Im not sure if thats how it's called.

Bicep Curls Barbell 8@50 4@55 3@60 1@65 Burnout 6@40

 

[shaunuk]

Hey man, how much protein would you say you're getting? You want at least 250, more like 320 if you can.

Workout doesn't look bad, what's the full routine mate?

 

[frenchbeauty]

Hey man, how much protein would you say you're getting? You want at least 250, more like 320 if you can.

Workout doesn't look bad, what's the full routine mate?

I'd say I'm getting about 200 grams from meat/tuna and shakes. Do you think I should amp it up?

 

[shaunuk]

Yeah man, keep up the good work, but bump your protein way up. Add a 60g protein shake (40g protein from whey + 3-4 raw eggs), so you'll have 260g. From there work up to eating 12+ raw eggs a day, trying to get your protein past 300g per day

 

[frenchbeauty]

Today Legs Workout

Deadlifts : 12@100 10@120 7@140 4@160 burnout 20@30

Squats : 12@35 [on each side], I used the Smith machine, and I dont know what the initial resistance is, 9@45 , 6@55 , 5@65 burnout 15@25

Calf raises (strip sets) : 17@115/11@135/9@115
16@115/8@135/8@135
those strip sets really pumped my calves, I get that feeling they're gonna explode during 20 secs after my reps .

Crunches 4 slow sets of 20 reps / flat.

and yes shaunuk I've been getting tons of protein today

 

[frenchbeauty]

Today was Chest&Shoulds

Bench Press flat : 6@135 3@145 2@155 failed at 1@165 but came close
burnout 12@95 superset 10@95 followed by 12@25 pec flyes

Shoulder Press : 8@25 7@30 3@35 1@40 burnout 8@10 superset 8@10 followed by dumbell lat raises 6@10 each dumbell

Dips 7reps/5/5 followed by two sets of triceps pulldowns 8@50

Guys, got a quick question here : I've been doing quite a bit of research on creatine on the internet over the past few days, because I heard a couple people say bad things about creatine, and because I started using it a couple weeks ago ( it's been great so far, gives you the extra push )... Well, I went on a couple different websites, and they have different opinions on the subject. What do you think ? Any health related risks? I've read sayings about enlarged hearts , and that creeped me out.

 

[frenchbeauty]

Hey guys it's been quite a while. I went to Quebec for a week, then kinda forgot about this forum for a bit. Here it is :

March 3rd,

Chest&Shoulds

Bench Press- 9@135 4@145 2@155 5@160 ( that looks weird I know but I had that burst of energy, the gym's TV started playing a Victoria's Secret commercial .. the testosterone was flowing like no other ) Superset 8@125 followed by 5@35 dumbell chest press.

Close-grip Bench Press- 10@90 5@105 3@105 followed by 8@50 on the tricep pulldown.

Shoulder Dumbell Press 5@30 --- man at that point my shoulders were extra sore .. tried to do another set but it was just a waste of time .

weight update - weighed myself last night @166 . pretty good progress.

Keep up the help guys it's great if you have any suggestions dont hesitate .