Matt's Journal

[Only13]

HEre is where I will post my diet and my workout.

I was only in the gym for about 2 minutes when it was evacuated . No one knows why all of the alarms went off.

What I ate today: (P/C/F)

Yogurt Smoothie- 80cals 5g/15g/0g
Handfull of peanuts- 117cals. 5g/4g/10g
Bannana- 109 cals. 1g/28g/1g
Turkey sandwhich- 122cals. 17g/10g/2g


Whey Shake- 121cals. 16g/8g/1g
Green Pepper- 32cals. 1g/8g/0g
2 97% Fat free hotdogs (no bun)- 100cals. 12g/4g/3g
1/2 bag of low carb crisps- 100cals. 1g/8g/1.5g


Cuicumber- 34cals. 2g/7g/0g
2 chicken breasts- 183cals. 42g/0g/2g
2 Celery stalks- 26cals. 1g/6g/0g
1/2 Handfull of peanuts- 59cals. 2.5g/2g/5g
Soy Crisps- 70cals. 5g/9g/1g


2 Celery stalks- 26cals. 1g/6g/0g

[Only13]

Today in the gym

Leg Presses: 3x10x175
3x10x175
3x10x195

Calf Presses (only toes on the leg press board):
3x10x175
3x10x175
3x10x195

Seated rows (machine):
3x10x40
3x10x40
3x10x45

Lat Pulldown: 3x10x75
3x10x75
3x10x75

Incline Chest Press:
3x10x25
3x10x25
3x10x30

DB Bench Press: 3x10x20
3x10x22.5
3x10x25

Tricep Push down:
3x10x35
3x10x35
3x10x40

Seated Bicep Curls: 3x10x30
3x10x30
3x10x30

Assisted chin ups: 20

Seated crunch machine: 3x10x40
3x10x45
3x10x45


YEa so the weight sucks

[Only13]

Well Ive decided. Im going to be doing a split plan instead of full body. I dont seem like I can hit each muscle enough with a full body plan without burning myself out. I will be doing:


chest
3 sets flat barbell bench press
3 sets incline dumbell press
3 sets barbell decline bench press
3 sets close grip bench press
3 sets cable crossover

back
3 sets deadlifts
3 sets one arm dumbell rows(bent over on bench)
3 sets lat pull downs(wide grip to front of face)
3 sets shoulder shrugs
3 sets seated rows

shoulders/tris
3 sets shoulder press
3 sets military press (Standing barbell)
3 sets front raises
3 sets skullcrushers
3 sets overhead extensions
3 sets pressdowns

legs
3 sets squats
3 sets leg press
3 sets calf raise(preferably donkey calf raise machine)
3 sets leg extensions
3 sets leg curls

[Only13]

thanks to pmcgough for the split^^^^^

Is that a good idea. I heard it builds muscle faster?

[DaRkAnGel]

Originally Posted by Only13

thanks to pmcgough for the split^^^^^

Is that a good idea. I heard it builds muscle faster?

MM im not sure. Protein synthesis only continues for 36 hours so considering you have enough enough muscle glycogen, and creatine phosphate to support growth, the only other rate limiting step would be your ribosome numbers, which you can increase by an increased stress that your body is not used to.

Basically i would try to experiment with it. I work out lats 2-3 times a week, same with many other muscle groups and i know plenty of people that do the same and have success with it.

[DaRkAnGel]

Actually now that i think about it you may want to stick to that split for a while, even maybe think about decreasing the sets and upping some intensity instead because the thing i see as being the limiting growth factor at this point would be testosterone levels. Once you hit puberty(sorry if you have already im not sure) and are producing more test you may want to think about my advice.

[Only13]

Yea Ive hit Do you think you could explain that:

Protein synthesis only continues for 36 hours so considering you have enough enough muscle glycogen, and creatine phosphate to support growth, the only other rate limiting step would be your ribosome numbers, which you can increase by an increased stress that your body is not used to.


Sorry but i dont know what most of it means

If I understand correctly you want me to do a full body workout. Its late so I might just not be undersanding fully :confused:

[DaRkAnGel]

Originally Posted by Only13

Yea Ive hit Do you think you could explain that:

Protein synthesis only continues for 36 hours so considering you have enough enough muscle glycogen, and creatine phosphate to support growth, the only other rate limiting step would be your ribosome numbers, which you can increase by an increased stress that your body is not used to.


Sorry but i dont know what most of it means

If I understand correctly you want me to do a full body workout. Its late so I might just not be undersanding fully :confused:

Haha ok um lol. Where do i start. As a very basic explanation, protein synthesis occurs when you break down muscle fibers and it rebuilds the fibers to allow to do more work, whether increasing the mitochandria within the cells or making the cell bigger itself. This only lasts for 36 hours therefore waiting any longer does not make sense. Creatine phosphate is an energy molecule that you need and so is glyocgen(it is the muscle stored sugar that allows you to do high rep activity). Ribosomes are the rate limiting material here because ribsosomes are where protein is synthesized. You can increase your ribosome number by putting an unfamiliar or increased stress on your muscles allowing you to synthesis more protein and thus allowing you to do a greater. amount of work and recieve more from your workouts.

I am not necesarily suggesting for you to do full body workouts. I am saying there are better ways than to work each bodypart only once per week, Full body 3 times a week can be managed if you manage the volume correctly. I would try half body workouts instead i.e:

Mon - Lower Body
Wed - Upper Body
Friday - lower body
mon - upper body

etc.

The amount of volume that you will able to use in your workouts will change with time, and so will your training i am just giving you some ideas.

[Only13]

Oh ok thanks alot. I'll try the half body splits. Hmm if anyone wants to jump in here and make one for me then i could go to bed

Ill try to think of something

[DaRkAnGel]

Nah i think im done for today haha maybe tomarrow.

[Only13]

Today for cardio Im changing it up Ill be swimming

4 x 100 m - 30 sec break in between
2 x 200 m - 60 sec break in between
1 x 400 m - 120 sec break right after
2 x 200 m - 60 sec break in between
4 x 100 m - 30 sec break in between

[Only13]

Chest/Shoulders/Triceps
3 sets flat barbell bench press
3 sets incline dumbbell press
3 sets close grip bench press
3 sets cable crossover
3 sets shoulder press
3 sets military press
3 sets front raises
3 sets skull crushers
3 sets overhead extensions
3 sets press downs


Legs/Back/Biceps
3 sets squats
3 sets leg press
3 sets calf raise
3 sets leg extensions
3 sets leg curls
3 sets dead lifts
3 sets one arm dumbbell rows (bent over on bench)
3 sets lat pull downs (wide grip to front of face)
3 sets shoulder shrugs
3 sets seated rows


Ok thats my split. It seems good. 10 exercizes each

[_TRiley_]

How tall are you 'Only13'?

[rrouleau]

Is that like a 2-day split? If so that is a hell of alot of work.

[DaRkAnGel]

Damn that is a lot of volume, but most of it is in isolation exercises. Cut those out and throw in some more compound if you want a shorter workout.