A Young Buck's Training Journal

[OneBreath]

Does this fancy gym you go to offer body fat measurements? You might have to ask. Your bf% will be a key metric to measure success. The weight gain is a good sign too. We just want to make sure those 2 don't increase proportionately if you know what i mean.

 

[Hellawulf]

Ok, here is a tentative plan. It involves a muscle building phase followed by a diet/body fat loss phase.

The goal of the building phase is to progress each week on your 5x5 routine by 10 lbs on each of the core lifts. This is an aggressive but attainable schedule. Your success will depend on how well you eat and how much rest you get. Keep the moderate intensity cardio going on your off days and eat right at or slightly above your calorie maintenance. Don't worry about bodyfat during this time. Now if you start getting a massive gut for some reason let me know. I seriously doubt this will happen unless you start pounding chocolate cake and icecream every night before bed.

Depending up your bodyfat we might start the diet phase sooner or later. We'll evalate after senior week. The goal of this phase is to maintain the muscle and strength you have gained during the building phase while using some intense cardio and moderate dieting to get rid of any bodyfat before leaving for school.

As you can see by the numbers your body could possibly look very different by aug.

Weekly Squat/Dead/Bench 5 rep goal

4/26 - 215/185/265
5/3 - 225/195/275
5/10 - 235/205/285
5/17 - 245/215/295
5/24 - 255/225/305
5/31 - 265/235/315 (big 3 plate deadlift before break)

6/7 - Senior Week (relax and eat)

6/14 - 265/235/315 (repeat previous week)
6/21 - 275/245/325
6/28 - 285/255/335
7/5 - 295/265/345

7/12 - Maintenance lifting / Tabatas / Calorie deficit
7/19 - Maintenance lifting / Tabatas / Calorie deficit
7/26 - Maintenance lifting / Tabatas / Calorie deficit
8/2 - Maintenance lifting / Tabatas / Calorie deficit
8/9 - Maintenance lifting / Tabatas / Calorie deficit
8/16 - Maintenance lifting / Tabatas / Calorie deficit

School Starts

As for the Body Fat %, I'll see if I can get that tomorrow, I do think that they have that (I would rather just go to that small Gold's Gym down the street, I used to when I wrestled)

I don't think I can go up on bench, 10 pounds every week, I might be able too, idk, I might be underestimating myself, but 10 pounds weekly are huge gains, I'm only doing protin and (when it comes in ) creatine.

Also, what are Tabatas?

 

[OneBreath]

As for the Body Fat %, I'll see if I can get that tomorrow, I do think that they have that (I would rather just go to that small Gold's Gym down the street, I used to when I wrestled)

I don't think I can go up on bench, 10 pounds every week, I might be able too, idk, I might be underestimating myself, but 10 pounds weekly are huge gains, I'm only doing protin and (when it comes in ) creatine.

Also, what are Tabatas?

Definitely don't underestimate yourself. Shoot for 10, if necessary, take 5. The creatine will help along with the increased protein intake to help muscle recovery.

Don't worry so much if your bench stalls. If it does we'll add more weighted dips to the Friday workout to create the "progression". If your squat and deadlift begin to stall then we'll have to make adjustments. Definitely don't worry about this now. Just take one week at a time.

Tabatas are a protocol of conditioning that entails 20 seconds of work / 10 seconds of rest for 8 rounds. This is an intense and effective way to burn fat fast. You don't want to do it now because it could interfere with your recovery. In July, you will start to cut calories and not worry about gaining weight on your lifts. Then it will be all about just keeping your new hard earned muscle while shedding fat to get ripped.

 

[Hellawulf]

April 28, 2009 Diet
Snack: 6:10 AM Bagel w/ cream cheese
PostCardio: 7:30 AM Breakfast: Protein Shake, Bannana
Snack: 10:15 AM FIber Bar
Snack: 11:15 AM Cashews
Lunch: 12:00 PM 2 PB&Js, yougurt, clementine
Snack: 2:30 PM Apple
Snack: 4:30 PM Wheat Thins
Dinner: 6:30 PM 2 large cube steaks, 2 small corn on the cobs, pinto beans, and cheese rice
Snack: 8:30 PM 1/2 large salad
Pre-Bed: 10:00 PM Protein Shake

If I'm in bulking phase, then do I need to limit my cardio, I did the cardio like todays on Tuesday and Thursday last week (the days I wasn't working out), and I would have done them on Saturday as well, but I had prom (which was plenty of cardio in itself), should I only do it on like Tuesday and Saturday?

 

[OneBreath]

Keep up the cardio, just don't make it too intense like we talked about before. You want to build muscle but also maintain a manageable bf% so you can get ripped in those last 6 weeks.

 

[Hellawulf]

Yah... good, cause I don't wanna get to chunky before I go to senior week either, gotta look good down there too, I'm pretty pumped about seeing what results I can get from this workout, and the Raw MCC and Amplify 02.

 

[Hellawulf]

My BMR calculated to be 2107.6.

 

[OneBreath]

My BMR calculated to be 2107.6.

Good, so your daily maintenance calories would be about 3370. So shoot for about 3500 on your 3 lifting days and 3200 on all other days. This combined with cardio will keep you good and lean during the muscle building phase. If you do this and continue to progress on lifting numbers, you will see a big difference by June 4.

For now, just try your best to be aware of how many calories you are taking in. If you aren't sure, make a good estimation on the calories. Fitday can also help because you can look up the caloric content of most foods.

This will be good practice so when it's time to buckle down on the diet in July, this won't seem too foreign.

 

[Hellawulf]

I'm buckling down on my diet, but I'm running short on time right now. It's bad time to start counting calories right this second now because I'm going into finals, but I'll get on that asap...

April 29, 2009

Squat
5x110
5x135
5x160
5x160

Standing Barbell Press
5x45
8x95
4x115 (just seeing how much I can do - not so great)

Deadlift
5x165
5x195
5x245
5x275 (PR - for 5 reps)

Pull Ups
1x5
1x3
1x1 (apparently I can't do very many)

Seated Calf Raises
6x110
6x110

I used today to check and see where my Standing Barbell Press was, I also jumped 20 pounds in a week on my deadlift, putting me almost 3 weeks ahead on that workout. At my gym for the pull ups the only places to do them had the handles and they are slanted inward towards each other, is it better to do it on a straight bar or on those slanted pull up handles? Also, for both standing barbell press and pull ups I had my hands at shoulder width, is this best?

 

[ExtraMile]

I'm buckling down on my diet, but I'm running short on time right now. It's bad time to start counting calories right this second now because I'm going into finals, but I'll get on that asap...

April 29, 2009

Squat
5x110
5x135
5x160
5x160

Standing Barbell Press
5x45
8x95
4x115 (just seeing how much I can do - not so great)

Deadlift
5x165
5x195
5x245
5x275 (PR - for 5 reps)

Pull Ups
1x5
1x3
1x1 (apparently I can't do very many)

Seated Calf Raises
6x110
6x110

I used today to check and see where my Standing Barbell Press was, I also jumped 20 pounds in a week on my deadlift, putting me almost 3 weeks ahead on that workout. At my gym for the pull ups the only places to do them had the handles and they are slanted inward towards each other, is it better to do it on a straight bar or on those slanted pull up handles? Also, for both standing barbell press and pull ups I had my hands at shoulder width, is this best?

Pullups are bitches, I hate them and Iv got to say they are the hardest lift to be good at and to progress at for me, the results are sick though lol, I do close neutral grip chins and my bi's and lats look bigger allready, Iv only bein doin them for 2 weeks lol