Kenyon's Anti-Scrawniness Journal

[kenyon21]

Going to monitor my diet and training in here in addition to the notebook i've been keeping, just for some feedback and suggestions. I'm going to take some S1+ soon as it gets here for about a 4-week cycle and then do PCT with Nolva. The goal is to gain as much mass as possible and then cut down the body fat by the start of the upcoming basketball season.

Starting: 185lbs ~14%BF, 35` Vertical, 205lb Bench
Goal: 205 lbs ~14%BF, 48` Vertical, 275lb Bench

Cutting is not something i have any problem with at all. It's pretty much physically impossible for me to have over 18%BF, even when i had a diet of pizza, booze, and beer all during my freshmen year this year, i never broke over 18%. So whatever fat i gain i can drop the BF down in like 2 weeks easy. Anyway, let's get started.

[kenyon21]

[9:15am] English Muffin w\ Peanut Butter, Cottage Cheese, Small glass of OJ, Small glass of milk, Large glass of water, Vitamin, Dymetadrine Extreme

[10:00am] Chest Workout
W^ Flat Bench: 10x95 6x135 3x155 1x185
3x4-6 Bench: 6x185 6x190 5x190
2x4-6 Incline Dumbbell: 4x70 6x60
2x4-6 Decline Flyes: 6x40 6x40
3x4-6 Dips: 6x0 6x0 6x0
2x10 Leg Lifts: 10x0 10x0
3x10 Crunches: 10xOrange 10xOrange 10xOrange
2x10 Obliques: 10x25 10x25
Air Alert II 1:1
[11:45] Home and completely done working out. Not too bad time, it takes longer having a partner with me because we talk a lot and **** like that... but i can lift so much better with a spotter there and we both push each other hard so i think the extra half hour i use with him there is definitely worth it.

[12:00] Gatorade
[12:10] 1 Scoop OptNut 100% Whey in 24oz water
[1:00] 4 egg whites + 1\2 egg yolk + 1\8 cup shredded mozarella on 7-grain whole wheat bread. 2 scoops low-fat cottage cheese. 1 apple.
[1:45] 100 yards of sprinting to drop my liquor off at my friend's house
[2:00] 1 bowl of Total with 1% milk. 1 glass of water. WHY AM I STILL HUNGRY???
[3:00] Chic-Fil-A grilled chicken sandwich w\ lettuce, tomato, pickles, and mustard. 1 glass of water. Dribbling\Shooting basketball til 4.
[4:30] 4 egg whites + 1\2 egg yolk + 1\8 cup shredded mozarella on 7-grain whole wheat bread. 2 scoops low-fat cottage cheese. 1 glass of water.
[5:30] Bag of baby carrots
[6:00] Bag of grapes
[6:30] 1 Scoop OptNut 100% Whey in 24oz water
[8:30] Peanut butter sandwich on whole wheat bread
[10:00] Dinner of some kind... not sure yet.

PHEW. That was a hell of a workout. My bench went up 15lbs from what i was doing last week, that was definitely a surprise. Eating like a horse DEFINITELY helped! So far i've gained about 5lbs of muscle since the summer started, but i've only recently gotten my diet into high gear and eating nonstop. I'm like a machine, that's all i do is eat now lol. Anyway, i was going to go for 185 on bench and i thought thatd be pushing it since i did 175 last week, but it felt too light so i went up to 190 which makes me quite happy. I can only imagine what's gonna happen once i start using the cycle of S1+. As for how long of a cycle, i'm thinking 3-4 weeks, just depending on the results im getting. 205 is about the maximum that i think i want to weigh, at 6'4 and cut that'd be a hell of an athletic body. For the dumbbell inclines the 65's were taken by these 3 guys using them and it was taking forever so i figured id try 70. Bad idea, the flat bench killed my pecs and 70 was too much. Next week. I decided to do crunches instead of incline situps because i'm really trying to focus on the top two abs, the other 4 are already showing definition. Everything felt great today, but i'm not so sure that i like the decline flyes... i'm looking for something to add some width to my lower chest, does anyone know a better alternative?

I'll post what i ate today when i get home from work tonight.

[beefcurry1]

care to show the weights you are using? i just want to see what kind of improvements you have over the 7 weeks including cycle and PCT).

[kenyon21]

i had just written the workout in before i actually went and did it while i was waiting for my friend to come pick me up. theyre up now

[beefcurry1]

the width of your pec is all dependant on genetics. all you can do is get it bigger and hope it is spreaded evenly. i dont much like decline flyes either, i just do DB decline press. feels really good to let the DB sink farther than a bar would let it go.

-beef-

[kenyon21]

beef: when you do incline or decline db press, how far down do you come with the weights? as far down as you can?

[kenyon21]

alright, monday is done. i'm going to eat at least one more meal tonight, probably more because i'm gonna be up late drinking at my friend's house... hopefully i won't eat anything too bad. anyways, thats it for day 1. any suggestions\comments?

[beefcurry1]

Originally Posted by kenyon21

beef: when you do incline or decline db press, how far down do you come with the weights? as far down as you can?

yea. i let it go AT LEAST as far down as a bar, then let it really sink to get a good stretch. not too much to hurt my shoulders but enough to where im taking full advantage of using the DBs.

what does the rest of your schedule look like? ie D1 chest, D2? D3?

[kenyon21]

D2 back + forearms, D3 shoulders\traps, D4 triceps + abs, D5 biceps + forearms

[beefcurry1]

come on. please tell me you arent leaving legs out. say it isnt so, say it isnt so. your legs are half your body. why neglect? also, becuase they are such a huge set of muscle groups, working them releases a lot of growth hormone.

growth hormone=good.

do you really need a whole day for bis and a whole day for tris. those are both really small muscle compared to others. i would put them together and throw in a leg day.

-beef-

[kenyon21]

Well beef, i'm on this plyometrics program that i do 5 days a week, and its pretty damn intense and i've found that if i do legs i'm not really able to do the plyos the next day or two and i don't want to overwork them really... maybe i'll put legs in on friday, move biceps to thursday with tri's and do the plyo's 4 days a week? or would that be overtraining?

[kenyon21]

after doing some research and talking to some personal trainer friends of mine and some people on the boards here, i changed the workout plan. i'm doing bench twice a week (one day for hypertrophy 8-12 reps, one day for max effort like tom's westside workout he's doing), incorporating a leg day and just not doing plyo's for that day.

so anyway, here's today's lifts.

M 7\12
W^- Bench 10x95 6x115 3x135
Flat Bench- 12x155 10x160 10x160
Incline Bench- 9x145 8x145
Decline Dumbbell Press- 12x50 11x55
Crunches (Orange Medicine Ball)- 12xOR 12xOR 12xOR
Leg Lifts- 12x0 12x0 12x0

1 mile jog w\ basketball

Air Alert II Plyo's 1:1 (i do a little more than what's prescribed for the first week or two b\c my squat jumps are behind a bit).
2x25 Squat Jumps
2x25 Calf Raises
2x30 Jump Rope Jumps
1x100 Burnouts

Felt really good to go up to 8-12 reps. I definitely feel it a lot more in my chest than i did when i went with the 4-6 range. Not going to failure on any of the sets also kept me from burning out and becoming fatigued, so i had enough in my muscles to finish the whole workout (thanks for the advice on that tom). everything felt really good on chest, form was good throughout. the decline dumbbells really burned once i got up to the 10th rep or so. I absolutely loathe plyo's, but it's necessary since i'm chasing after that 50inch vertical. jogging isn't so bad i don't mind that. anyway, with that, it's time to go start my all-day eating spree to bulk up. 205lbs here i come.

[i have been working the past 2 weeks or so that i havent updated the journal, i just haven't updated it on here b\c of some family problems we've been having lately and stuff of that nature so i just haven't gotten around to it.]

[SurfinAmy]

Originally Posted by kenyon21

[9:15am]
[1:45] 100 yards of sprinting to drop my liquor off at my friend's house

I guess it does count though.....LOL
-Amy

[kenyon21]

T 7\13
W^- Rows 10x65 6x95 3x115
Rows- 12x125 12x125 11x125
Dumbbell Rows- 12x45 12x50
Cable Rows- 12x100 11x110
Dumbbell Wrist Curls- 12x30 12x30 12x30
"Wrist Twist"- 1x7.5 1x7.5 1x7.5 (7.5 is the lb of weight on the fishline).

Air Alert II Plyo's 1:1
2x25 Squat Jumps
______________________________________________

Not feelin too hot today... i was planning on going to bed around 1:30ish or so but this girl caitlin called and asked if it was cool if she came and stopped by cuz she was out already. So she ended up staying til like 3am,went to sleep around 3:30 or something cuz i talked to somebody else about some problems with their friends or some crap like that. woke up at 9:30 and went to work out right away, so i'm pretty groggy right now i don't have that refreshed good feeling i usually have after a workout. back lifts felt good though, but damn rows are a killer at high reps! I skipped out on the running for now b\c i think i'd probably fall asleep mid-stride at the moment. i'm going to do my basketball stuff tonight after work from around 8-10 or so.

i did have a lucky break last night though: turns out one of the site managers im friends with at the YMCA where we work, is good friends with all three of the basketball coaches from the school i'm going to in the fall, and he told me he was gonna hang out w\ them that night so he'd put in a good word for me, give them my name, etc. etc. and help out however he can to get me on the team. pretty stoked about that. and i got a new job at a restaurant. not a bad day yesterday

[kenyon21]

W 7\14 Triceps\Shoulders

W^ Pushdowns 10x55 6x75 3x105

Skullcrushers + Pushouts
12x65
12x65
12x70

Pushdowns
9x105
10x100
10x100

W^ Dumbbell Press 10x20

Dumbbell Press
12x45
12x50
12x50

Side Laterals
8x25
10x20

Front Raises
12x20
12x20
________________

overall pretty good workout, just getting into the swing of things and getting used to what weights to use now that i've upped the rep range to 8-12. one thing i want to work on though is to up the weights to try and stay down more towards 8 reps, because i just feel like that's a better amount. skullcrushers im going to go up to 80 on. i think pushdowns suck so i want to replace those with something else. anyone got any good ideas? i like dumbbell press for shoulders, i can go up to 60 on there next wednesday i believe. that last set with the 50 was a goood burn. diet was good today, ate a little too much fat, but thats hard to avoid when i eat about 8+ times a day.