Brewsky is trying again!

[Brewsky]

I have made a couple attempts at keeping a journal on this site and haven't really been able to stick to it all too well. I recently broke my nose and have been completely off working out for the last 2 weeks. I am thirsty to get back into it and feeling pretty damn motivated right now.

Here is an outline of what I hope to acheive and how I am going to try to acheive it:

Goal: Gain 15 lbs in two months, while keeping bodyfat in check for the most part.

Lifting on M,W,F,S,Su.
Cardio on T,Th, maybe a bit on S after legs

Diet for S,Su,M,T,Th:

Meal 1 - 2 eggs, 2 egg whites/2 packs instant oats/2 cups skim milk/2 pieces
of bread
Meal 2 - Postworkout shake 40g whey/phoshagen hp/juice
Meal 3 - Meal replacement shake/turkey sandwhich
Meal 4 - Half chicken breast/baked beans or another carb source/1/2 serving of
creatine
Meal 5 - Half chicken breast/rice/milk/juice or soda
Meal 6 - nightime shake of whey, milk, peanut butter

Estimated (pretty close) 3,460 calories + 236g protein

Diet for W,F:

Meal 1 - Corn flakes/scoop of protein powder
Meal 2 - Protein shake or meal replacement shake
Meal 3 - Chicken noodle soup/half chicken breast/2 pb+j sandwhichs
Meal 4 - Tuna + crackers/baked beans/half serving creatine
Meal 5 - Post workout shake
Meal 6 - half chicken breast/rice/peas
Bedtime - cup and a half of skim milk

Roughly 3,500 cals + 240g protein

[Brewsky]

This all begins on Wednesday and will last 60 days.

Workout information:

Sunday - Back and shoulders

Deadlift - 4x8 Cleans - 4x8
rows - 4x8 Military press - 3x8
chins - 4x8 Laterals - 3x8
rear laterals - 3x12 High pulls - 3x8
Shrugs - 3x10

Monday - Chest and arms

db bench 4x10 alt db curls 3x10 seated dips 3x10
decline 4x10 Preacher 3x10 Pressdowns 3x10
flys 3x10 Hammer C. 1xmax extensions 2x10
cross overs 3x10

Tuesday- cardio, abs, calves

Wednesday - Back and shoulders

Real laterals 2x15 db press 5x10
rows 3x10 laterals 2x12
1 arm rows 2x10 front raises 2x10
chins 3x10 high rows 2x10
hyperextensions 3x12 shrugs 2x20

Thursday - cardio, abs, calves

Friday Chest and arms

bench 5x9,8,7,6,5 bb curls 4x8-10 close grip bench 3x8
db bench 3x6 incline db curl 2x10 skull crushers 3x8
decline hammer 3x8 concentration 2x10 pressdowns 3x8
strength Hammer C 1xmax
flys 4x8

Saturday- legs

squats - 4x8
leg press 3x10
leg curls 3x10
lunges 3x10
toe raises 4x12

[Brewsky]

As you can see, I beleive in a fair amount of volume. Anyway all comments are welcome. My first report will be on Wednesday. Wish me luck!

[Brewsky]

Day 1:

Stayed to my diet layout almost perfect today. All I have left to consume is my nighttime protein. My workout was good. It wasn't mind blowing but I kept good form and really felt my muscles working. I noticed on my db presses that my triceps are noticeably weaker. Taking off 3 weeks is not recommended to anyone! Overall, felt good about today.

[Brewsky]

Day 2:

Stuck to my diet fairly well, but I was not able to do cardio as scheduled. School is extremely crazy at the moment, so there just wasn't a chance.

[Brewsky]

Day 3:

Missed my chest/arms workout today. I made the 3 hour drive to support my High School football team. We won our 1st regional championship game since 1989. I was able to keep decenly well to my diet, but I basically just made sure I took in plenty of calories on the road.

The game was absolutely awesome. High school football is so PURE and RAW emotion. I love it.

Looking forward to getting up early and getting back on the diet strictly. Also gonna POUND the legs tommorrow. :thumbup:

[Brewsky]

Day 4:

Had a nasty leg workout. I couldn't get thru everything I had hoped, but my legs were fried nonetheless.

[Brewsky]

Day 5:

Missed another workout. I am not getting off to a good start to say the least. Not only is school and life killing me right now, but I am running really low on money and the cubbard is pretty bare. I didn't realize how $$$ it would be to eat so much. I may have to change my goals due to money issues.

[Brewsky]

Day 6:

Got in a solid Chest/arms workout today. My workout partner could not make it, and honeslty I believe my workout benifited from being alone. It is something I have considered in the past, it just seems I get down to business when I am alone. Still not doing great on the diet, but Im trying to eat plenty of food. Hopefully, I can get to the grocery store tommorrow and pick up some bare essentials.

BTW, One day 1, I weighhed 186.5 and today I stepped on the scale @ 188. Either a fat gain or water, because I haven't put on any muscle yet!

[Brewsky]

Day 7:

Once again I didn't do my cadio (unless walking all over campus counts). Ate everything in sight, but my diet was a little higher in fat than it shouldve been.

[Brewsky]

Day 8:

Just completed my Back/shoulder workout and it was a good one. I was pretty tired going in but my energy level picked up somehow. I notice that my triceps appear to be ahead of the rest of my body, and am contemplating working them only once a week instead of twice. Anyone have any input on whether that is a good or bad idea?

[abarlament]

Consider yourself lucky! You must have a pretty big bench with big triceps. Take some caffeine (200mg) before your workout that will take care of the energy problems.

[Brewsky]

Just an update:

I have not been able to stick to my diet with any consistency at all. So in that sense I have failed. BUT, I have put on about 4 lbs since Nov 19th or so. I was up to 192 for a few days but lost some weight due to missing meals.

I do feel like I am growing. My upper body definately looks thicker, especially my chest. Also, I have been able to gain the 4 lbs without using creatine or any supplements other than protein powder. My last final is thursday, so starting Friday I will be able to increase my focus on diet and began my supplementation.

I can honestly say, I have been an animial in the gym. Just need to keep pounding the calories and stay more disciplined. I can tell Im growing. Its slow progress but I can see it! :thumbup: