A Young Buck's Training Journal

[Hellawulf]

It is better that you don't have any real lifters there, you won't have to wait for people to use the squat rack etc.

I like that, haha, ok, so I need to get some chalk, and I've been using reverse grip on my deadlift, that doesn't cause any asymetry in growth does it? I've never used straps, I figured I would get some when I get up to the really big weight (which could be a few years)... but thats not a good idea? Also, where can you get chalk?

 

[OneBreath]

Now lets make some slight "beach body" mods to your 5x5.

First, the wider you are at the top, the smaller you look in the waist. Some say big lats provide this. Very true, but shoulders can really make the difference. So instead of doing incline bench on wed, do standing barbell presses. This is the exercise in the original program (with incline bench as an alternate) but for some reason incline bench is in the excel template.

Here's the form you want to use. Go all the way down to the shoulders and lock out, with squeeze, at the top.



Second, do 3 sets of chinups (underhand grip, shoulder width) at the end the wednesday workout. This will add some back width as well as blow up those biceps. The form is important. Go all the way down and feel your lats and biceps stretch at the bottom, then squeeze all the way up almost until your chest hits the bar. Do 8 reps, but if they are easy, hang weight from yourself. Add weight so that you would fail at the 10th rep (but you will stop at 8). Try to progress in weight each week.

Third, on friday, instead of normal barbell curls, do barbell drag curls. This is all i do for biceps (other than chinups). The movement is exactly as it sounds. Drag the bar up your body. You can use a barbell or ezbar like in the video

 

[djeclipse]

I like that, haha, ok, so I need to get some chalk, and I've been using reverse grip on my deadlift, that doesn't cause any asymetry in growth does it? I've never used straps, I figured I would get some when I get up to the really big weight (which could be a few years)... but thats not a good idea? Also, where can you get chalk?

You should be able to get chalk at any fitness equipment store, it is 5.00 for a huge brick. I bought mine 2 years ago and still have lots left. I put it in a tupoware container and always have ti with me. Typically I only use it for deads, but if it is really hot in the gym and your hands begin to slip use it.

For the deads use regular grip and chalk for as many sets as you can, then use reverse grip. On wed I use regular grip for the first 2 sets, and then mixed grip. I alternate which hand faces forward, but for my Pr lifts I always have my right facing forward, left facing back. But that's just me. You won't have any issues with growth, both hands are doing the work, doesn't matter what way they are facing.

The only time you want both hand facing forward is when doing power shrug/ high pulls with your max deadlift for reps. Then and only then are straps ok to use as with reverse grip and shrugs is just asking for a bicep tear.

 

[ExtraMile]

Also, I know it sounds wierd but try the local pet shop, thats where I get my chalk from and its dead cheap but does the trick...

 

[Hellawulf]

I guess I need to max on standing barbell press, because I have no clue how much weight I can do on it.

 

[djeclipse]

I guess I need to max on standing barbell press, because I have no clue how much weight I can do on it.

Start light and work your way up. THe Over Head Press is better IMHO on wed then incline bench. Keep your abs tight, press up, think about the bar ending up right above your head in line with your ears. Many people tend to press up and away from their body on an angle, you want to press up.

 

[Hellawulf]

Question about my diet: What is going to be best for me, you've seen a few days of my diet, what can I do to make my diet more effiecient so I can see the results I'm looking for? Also, how hurtful would 5 cookies and some milk be to my diet, my mom just baked some, and I'm having to use every ounce of my willpower to keep me from devouring them. All I can think about is beach pussy or milk and cookies!

 

[Hellawulf]

Man, I put in my order for the Raw MCC and Amplify stuff on Wensday night and haven't gotten it yet, isn't express delivery next day?

Scratch that.... I just got an e-mail from UPS, I didn't realize that it was coming from California to South Carolina, I prob have a few more days before I'll get it...

 

[djeclipse]

Question about my diet: What is going to be best for me, you've seen a few days of my diet, what can I do to make my diet more effiecient so I can see the results I'm looking for? Also, how hurtful would 5 cookies and some milk be to my diet, my mom just baked some, and I'm having to use every ounce of my willpower to keep me from devouring them. All I can think about is beach pussy or milk and cookies!

If you want to be specific about it go to fitday.com and start keeping track of everything you eat in a day. It will tell you how many calories you are eating and give you a better indication of where you are at, and if you can afford to have extras.

When I was really looking to cut I went out and bought a scale, weighed everything I ate, all my chicken, meat etc. so I knew I was eating exactly what I was supposed to be eating, no more, no less.

 

[OneBreath]

Diet stuff. First you need to calculate your Basal Metabolic Rate. This is the # of calories you will burn if you lay in bed all day. Calculate it here:

BMR Calculator

Then multiply this number by 1.6. This takes into account your activity level and training. There are several methods for determining this, this is what i use. This final number is your daily maintenance level. Eat over this amount consistently and you will gain weight, under and you will lose weight.

During your building phase follow these 2 simple rules:

1) Eat 200 calories above your maintenance on Monday/Wed/Fri (your lifting days). Eat at or just slightly below maintenance on your non lifting days.
2) Take in 250 grams of protein a day.

At the end of the day, if you have met both requirements, 5 cookies and milk will be fine. At least until July, we'll get strict then.

Like dj mentioned, fitday.com is free and can help you track both calories and grams of protein.

You current diet is really not bad. You have your times spaced out well and you're eating consistently throughout the day instead of binge eating once or twice a day. Here are some slight recommendations

Diet (so far and projected):
Breakfast: 7:30 AM Protein Shake and Bannana

- add slow release carb such as 1/4 cup oatmeal. I would put this right in the shake. This gives you sustained energy and prevents mid morning crashes

Snack: 10:00 AM fiber bar

- add a protein here. Try to get 40 grams.

Lunch: 12:00 PM 2 Peanut Butter and Bannana Sandwhiches, Yogurt, Clementine

- add a protein here. Try to get 40 grams.

Snack: 2:30 PM Apple, 1 Peanut Butter and Bannana Sandwhich

- add a protein here. Try to get 40 grams.

Post Workout:
6:00 PM Protein Shake

Dinner: 6:30 PM 3 grilled chicken strips, collar greens, green beans, corn

- good dinner

Snack: 8:30 PM cashews

- nuts are great snacks and provide good fats

Pre-Bed: 10:30 PM Protein Shake

- try to avoid any carbs in this shake. No need for carbs at bedtime.