A Young Buck's Training Journal

[Hellawulf]

True, I figure that if I can't do them its a sign that I should be doing them, if I can't get rep out a set of a body weight exercise then that is what I believe to be my body's way of telling me that that part of my body is underdeveloped, which means that I should see some good gains if I continue to do them and try to increase reps each week.

I figured out how to reformat my excel spreadsheet so that I was supposed to have repped 275 this week and not 260. This is good because I want to continue the big gains, no reason to take steps back, next week I'm supposed to throw up 280 (rounded from 282), but I kinda felt like I could have done more weight today, so I'll prob push the envelope again and do another 5-15 pounds over what I'm supposed to do, and reformat again. I might start doing this a little in squats too.

 

[Hellawulf]

April 29 Diet:
Breakfast: 7:30 AM Protein Shake, Oatmeal, Bannana
Snack: 9:50 AM Fiber Bar
Snack: 11:00 AM Wheat Thins
Lunch: 12:00PM 2 ham/cheese sandwhiches, yogurt, clementine
Snack: 2:30 PM cashews
Post workout: 5:15 PM Protein shake
Dinner: 6:30 PM Large Honey Burboun Chicken (Quiznos) (wheat bread, tomatoes, lettuce, grilled chicken strips, low fat dressings), Broccoli and Cheese Soup
Pre Bed: 10:00 PM Protein Shake

Didn't eat enough today, my apple that I normally eat as a snack later in the day was used at lunch as a projectile to hit someone, I was pretty pissed about that... then I've been TRYING to study all night, so I've been stuck in my room, drinking water, but haven't eaten very much...

 

[Hellawulf]

April 30, 2009
Cardio
Warmup-5min.- 3-4 mph
30min.-5.5mph
Cool Down-5min.-4-3mph

It was a little harder today than it has been in the past...

 

[OneBreath]

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?

Nice progress on the deads! That's what its all about right there.

For the standing press, if you are going all the way down and locking out with the squeeze at the top (like in the video) 115 isn't bad at all to start with. A solid goal for you would be 155 x 5 before school.

For the chinups use a straight bar. I suggested chinups specifically for your biceps. Do this, put your hands out like you are going to do a hammer curl and make a fist. Then turn your fists slighly outward like you would grab an EZ bar (or the chinup bars that are slanted). Look at your bicep. Now turn your wrists all the way outward to the point of being parallel with the floor, as if your were grabbing a straight barbell. You should have seen, and felt, your biceps engage. Having the wrists in this position provides the most stimulation to the bicep. Turning them in will transfer some of the tension to the forearm. This is why barbell curls (especially drag curls) are superior to ez bar curls for developing biceps.

 

[lkjh]

nice progress bro, I hear ya on having trouble keeping up with your diet and other time-consuming obligations. Protein shakes in water bottles can help if your going to be in school all day. Listen to the good advice the guys here are giving you and keep up the progress.

 

[Hellawulf]

This attachment is my most recent pic
April 30, 2009

 

[Hellawulf]

I got my diet in gear today
Snack: 6:10 AM Bagel w/ cream cheese
Post workout/Breakfast: 7:30 AM Protein Shake, Bannana
Snack: 8:50 AM Fiber Bar
Snack: 10:00 AM Wheat Thins
Snack: 11:00 AM 1 Chicken Breast
Lunch: 12:00 PM Peanut Butter and Bannana Sandwhich, Yougurt, Clementine
Snack: 1:50 PM Cashews
Snack: 2:50 PM PeanutButer and Bannana Sandwhich
Snack: 3:50 PM 1 Chicken Breast
Dinner: 5:40 PM 2 Large Homemade Tacos (100% ground beef, fresh diced tomatoes, chopped lettuce, sour cream)
Snack: 7:50 PM Tuna
Pre-Bed: 10:00 PM Protein Shake

I also just weighed in at 201.0

 

[OneBreath]

I got my diet in gear today
Snack: 6:10 AM Bagel w/ cream cheese
Post workout/Breakfast: 7:30 AM Protein Shake, Bannana
Snack: 8:50 AM Fiber Bar
Snack: 10:00 AM Wheat Thins
Snack: 11:00 AM 1 Chicken Breast
Lunch: 12:00 PM Peanut Butter and Bannana Sandwhich, Yougurt, Clementine
Snack: 1:50 PM Cashews
Snack: 2:50 PM PeanutButer and Bannana Sandwhich
Snack: 3:50 PM 1 Chicken Breast
Dinner: 5:40 PM 2 Large Homemade Tacos (100% ground beef, fresh diced tomatoes, chopped lettuce, sour cream)
Snack: 7:50 PM Tuna
Pre-Bed: 10:00 PM Protein Shake

I also just weighed in at 201.0

Not bad. That's a good variety of protein and well spaced out during the day.

Let's keep an eye on the weight. Did you find out if your gym does bodyfat measurements. This would be ideal.

The sooner we figure out how your body response to which foods the better.

For instance, my stomach is expanding just thinking about that bagel and cream cheese. For others it might be a good source of morning energy with little effect on bodyfat. The only way we'll find out is to keep an eye on the weight/bodyfat measurements.

 

[Hellawulf]

Yah, I just got in the Amplify 02 and my Raw MCC, I've been complaining about the wait but screw that, it was worth it! I prob just had the greatest workout of my life!

May 1, 2009 (I felt like the biggest dude in the gym, even though the big boys were in there today)

Squat
5x110
5x135
5x165
5x195
3x225 (10 pounds over what I was supposed to do)
2x275 (btw my one rep max to start this workout = 255... hell yah!)
8x160

Bench
5x95
5x115
5x140
5x160
3x195 (10 pounds over what I was supposed to do also)
2x205 (wanted to see what I could do - If I rep this next week it will be huge PR!)
8x140

Row
5x75
5x95
5x115
5x135
3x165 (so much for feeling uncomfortable - also 10 pounds over projected)
8x115

Dips
3 sets x 5 reps

Drag Curls
5x45 (learn form)
8x65
8x65
8x65

Great day at the gym! Left with my arms shaking... after the workout I took 4g of Raw MCC, I added the duce sets to bench and squat because the triple sets felt too light, I got two on both and on both couldn't get up the third, but this is after 5 other sets with the triple just previous. On squat I think if I lower to 255 I'll hit it 5 times, good form. On bench I think I might be able to get 205 five times, not sure yet though. Now I can't wait for Monday!

 

[Hellawulf]

I just weighed in at 198.2 pounds... I think my bladder can prob hold like 5 pounds before I have to urinate because at one point last night I weighed 203.6 then a hour later I weighed 201.0.