Scott's First Journal

[smu2]

Hi guys, this is one of my first posts and my first journal - but I've been reading this forum for a while and you guys are really helpful. I am 18 years old, currently weigh almost 160 pounds, am about 6'1" and my body fat is probably around 9%. I swam very competitively for 4 years and was the on the crew team for one year and have done on and off lifting for over a year. I'm more or less satisfied with my cutness (from all the swimming, I’ll post pictures as soon as possible), but I'm tired of being so damn thin. I am just finishing up my freshman year in college, and my goal is to gain 25 pounds or more of lean muscle while hopefully losing some body fat. I hope to attain this by the end of my sophomore year. I’m finished with very time consuming athletic commitments, so I can now focus as much time as needed towards lifting. I’ve thrown together a pretty basic routine to build me back into lifting for about the first month, and then hope to work in some various, more fine tuned, programs.

I’m pretty proportionate all around my body, but the one body part that I have a lot of trouble gaining on is my chest. Hopefully someone can help me out here.

I’ve had trouble gaining weight my whole life, what I weigh right now is the biggest I’ve ever been, and that’s saying a lot. If someone can direct me to a diet that might also be suitable, that would be great.

All advice and help is greatly welcomed and appreciated

Scott's Workout Plan Done for 2 to 4 weeks

Routine Number 1

Before Each Workout:
5 Minute Cardio Warm-Up
Stretch After Each Workout
60-90 Seconds Rest Between Sets
Monday
Chest/Triceps
Flat Bench Press
2 x 12 @ 80% Intensity
3 x 10 @ 100% Intensity
Incline Bench Press
3 x 10 @ 100% Intensity
Decline Bench Press
2 x 10 @ 100% Intensity
French Press
3 x 10 @ 100% Intensity
Tricep Pull Down
3 x 10 @ 100% Intensity
Tricep Extentions
2 x 10 @ 100% Intensity

Tuesday
Back/Biceps
Seated Rows
1 x 15 @ 60% Intensity
3 x 10 @ 100% Intensity
Bent Over Rows
3 x 10 @ 100% Intensity
Lat Pull Down
3 x 10 @ 100% Intensity
Dumbbell Curls
3 x 10 @ 100% Intensity
Hammer Curls
3 x 10 @ 100% Intensity

Wednesday
Abs/Cardio
Decline Sit-ups
5 x 50
Flat Sit-ups
5 x 100
Weight Sit-ups
3 x 10

Thursday
Shoulders/Traps/Forearms
Dumbbell Press
1 x 15 @ 60% Intensity
3 x 10 @ 100% Intensity
Upright Rows
3 x 10 @ 100% Intensity
Front Laterals
1 x 10 @ 100% Intensity
Side Laterals
1 x 10 @ 100% Intensity
Shrugs
4 x 10 @ 100% Intensity
Wrist Curls
4 x 10 @ 100% Intensity

Friday
Legs/Calves
Squats
2 x 15 @ 60% Intensity
3 x 10 @ 100% Intensity
Leg Press
3 x 10 @ 100% Intensity
Leg Extensions
2 x 10 @ 100% Intensity
Leg Curls
2 x 10 @ 100% Intensity
Deadlift***
3 x 10 @ 100% Intensity
Seat Calf Raises
4 x 10 @ 100 % Intensity

Saurday and Sunday Rest








***Deadlifts are done every other week
in place of Leg Press

Thanks,
~Scott

[smu2]

Though I'm starting this workout this coming Monday, I've started to incorporate a diet that I think will work well, so I can start getting used to it.

I'm at college so at least three times a day I can get a really good meal in.

This morning (9am) for breakfast I had:
3 Egg White Omelet w/ 1 cup ham, 1 cup cheese, 1 cup tomato - 356c 55.5P 4C 10F
1 cup cottage cheese with 4 slices cantaloupe - 219c 24P 10C 8F
2 cups milk; one cup skim and one cup whole - 180c 17P 24C 1F
1 cup water

For lunch (12:30):
A sandwich consisting of:
2+ slices turkey - 75c 15P 0C 1.5F
2 slices American cheese - 60c 10P 6C 0F
lettuce and tomato, light spreading of mayo - 45c 0P 1C 4.5F
2 slices 12 grain bread - 220c 9P 38C 3F
1 cup of mini carrots
1 cup+ of life cereal with 1 cup skim milk - 270c 12P 37C 1F
2 cups milk; one skim one whole - 180c 17P 24C 1F
1 cup water

(3:30) Snack
1 ounces of 97% Fat Free Beef Jerky - 70c 12P 3C 1F

Total: 1675c 171P 147C 31F

(6:30) Dinner
Barbeque - so
1 hamburger with bun and 1 slice cheese
1 hotdog w/bun
water


Now, this seems a little inaccurate. Im using the nutrient content website posted under nutrition, but I am also estimating things like 1 cup for the ham and cheese in the omelet because I didn't actually make it myself, when it may only be half a cup or so. But at least I know with Dinner, another sandwich or 2 and a protein shake on lift days still left to go, I should be getting all the calories, protein and carbs I need.

(I was at the supermarket at the time picking up lots of wheat bread, tuna, turkey and cheese - so unable to make a sandwich or something I just popped some jerky.)

After breakfast I felt pretty full, but I still finished all my food at lunch, and now am pretty full as well, but I don't feel bloated or too stuffed, which I think is good.

If I were lifting today I would have gone around after lunch, and then after taken one serving of
Nlarge 2 with three cups skim milk

I plan on having dinner at around 6 or 7, and then 1 or 2 more snacks (tuna sandwich?) before bed

I’ll edit what I actually eat – maybe someone can tell me if this is a good start.

I don’t have the exact nutrient intake on what I’m eat, though I should probably figure it out, but I’m going for 2500-3000 (the more the better) calories of low fat, high carb and protein intake.

[kungfu74]

SMU, welcome aboard! the first thing that pops to my mind is it doesn't appear that your drinking nearly enough water, you should strive to have atleast 10 cups per day. Another note is I would try to stretch your meals to atleast 5 per day. I would put the deadlifts with your back day, get rid of the lat pulldowns for some wide grip pullups, weighted if you can. I'm sure others will pop in and give you there advice too good luck and stay the course.

[smu2]

Thanks for the tips KungFu, Im bringing a water bottle around with me, so hopefully I'll get through those 10 cups or more by the end of the day. I'll put the deadlifts in for back too.

[smu2]

Today for breakfast I went a little fattier, but probably more calories, by going with:
(9:30) Breakfast
2 fried eggs with bacon, ham and cheese on a bagel
3 glasses of milk
2 cups at least chopped potatoes (not fried)
1 cup cottage cheese with fruit
a little bit of bacon

I slept till 1:30, so I'm going to get lunch right now.

(2:00) Late lunch
Stirfry, consisting of rice, diced chicken, brocoli and water chestnuts
4- glasses of milk
water

I was pretty full at lunch and couldn't finish all the stirfry - I'm not used to eating so much food

[smu2]

well, today was my first lift day back lifting in a year(chest/tris) and id say i didnt get off to the greatest start. I made the mistake of playing 2 hours of basketball before my lift, and when i started my bench routine, my arms were DEAD. I ended up not completing my routine because a) my partner had to leave early and b) my arms were about to fall off, but its ok because this is just the first week and I can learn from my mistakes. On a good note, I have been eating very well, way better than I ever ate when I lifted before. In total, all I ended up doing was:

1 warmup set of bar 20 times
1 set @ 10 reps of 135
1 set @ 8 reps of 130
1 set @ 6 reps of 125

3 sets incline bench
1 set @ 10 reps 95
1 set @ 8 reps 95
1 set @ 6 reps 95

at this point my partner had to go to a meeting and my arms were ready to fall off, so i just finished up with

3 sets tricep press down
1 set @ 7 reps 100
1 set @ 7 reps 100
1 set @ 6 reps 100

I was really disappointed at how much my lifts have dropped over the year. I was sets of 150 FB easy - but I attribute this to my sore arms and the fact that I have been on accutane for the past four months (I think most of you have heard the side affects of that).

I'm not that disappointed with the workout, I feel very tired and hopefully will feel sore tomorrow (so I can at least know I gave my muscles a shock). The routine I'm doing right now is mostly just a four or six week warm up back into lifting while i finish up my accutane cycle and finish this brutal semester of school. I have a very easy class schedule for next year, and in about seven weeks or so I'm going to start a very serious max-OT workout plan hopefully at 100% health and ability.

[smu2]

Tuesday 4/20

Back/Biceps

Today was a great workout. I got everything I on my routine in and I felt really good. The year of crew really paid off on my back, as I was a lot stronger in seated rows and pulldowns than a year ago.
The workout:

Seated Rows:
1x10 @ 100 : ez, increase
1x10 @ 115 : harder, but not that hard
1x10 @ 115 : hard, but start @ 130 next workout

Dead Lifts:
1x10 @ 115 : increase
1x10 @ 125 : increase
1x8 135 : good, start next week

Bent Over Rows:
1x10 @ 85 : way too ez
1x10 @ 105 : hmm
1x10 @ 105 : increase +10 next week

Lat Pull Downs:
1x10 @ 100 : ez
1x10 @ 115 : not bad
1x16 @ 130 : start at 115 for one set, than do 130

Dumbbell Curls:
1x10 @ 25 : hm
1x10 @ 25 : increase +5
1x6 @ 30 : hard - start at 27.5?

Hammer Curls:
1x6 @ 25? ..
1x5 @ 25? I can't seem to keep a good grip at all. I noticed this with the dead lifts too. Could be from the several loss of layers of skin from crew? Maybe I should look into gloves.

Not on the routine, but a friend wanted to do a pyramid workout.

45 pounds on a ez curl bar. One person would start on inside, the other on the outside. One person would do one rep on inside, hand bar to other person who would do 2 reps, hand bar back for three, etc. up to 10. Then switch positions and back down. Very tiring.

Today is wednesday and I am still very sore in my chest and triceps area from monday - but I'm glad because that means I go some serious muscle tear in there. Diet is going very good - eating probably around 2500-3000 calories a day, good protein and carbs, low fat - pretty healthy. Taking a shake after I lift, and getting a solid 4-6 meals in a day.

[smu2]

4/21

Legs/Calves

Today was not the greatest lifting day. My left knee was bothering me, especially doing squats and leg press, so I had to stop midway with leg press but still finished up all the other exercises. I am still very sore all over my upper body. Hopefully this is a good thing. Also, I'm on accutane which I believe makes the body heal slower, so that may be one of the factors.

Workout:
Squatsbar not included in weight)
1x10 @ 80 : too ez
1x10 @ 100 : too ez
1x10 @ 140 : hard, but I could probably do a little more: + 20

Leg Press:
1x10 @ 70: too ez + 35
this is when my knee had enough - and I didn't want to push my luck.

Leg Extensions:
2x10 @ 70 : increase next week + 20?

Leg Curls:
1x10 @ 70: ++
1x10 @ 90 : + 20 at least

Seated Calf Raises:
1x10@130 : ++
1x10 @ 150: ++
I actually pulled some kind of muscle in my chest doing this if you can believe it, so I called it a day.

This is still the first week so its ok - I'm getting back into the swing of things and finding my weight zone. My body is really getting killed, but its a good feeling. Diet is very good, eating way more than I ever have when I lifted before and pretty clean - so I hope to be putting on 2-3 pounds a week of lean muscle.