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The Journal

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Posted by: Stu

I've been a member here a whole year now so it probably about time i started a journal. It took me a long time to come up with the name.

Current Stats

Age: 22
Height: 5'5
Weight: 190lb
Bodyfat: 14-15%

Goals

Weight: 200+lb
Bodyfat: 14-15%

basically im doing a lean bulk

Training

Training is in cycles of four weeks, four weeks intensive work then one week rest or ultra low volume, depending on how im feeling. I use a three day split with an extra day on sundays for cardio and core work.

Mondays -

Chest + Tris

Wednesdays -

Back + Bis + Traps

Fridays -

Legs + Delts

Sundays -

Abs + Core + Cardio

Usually consists of 2-3 exercises for the larger muscle groups and 1-2 exercises for the smaller ones. I work up to one set of maximum intensity finishing 1-2 reps before failure followed by a couple of drop sets. Usually 10 mins of cardio on each training day depending on level of bodyfat and calorie intake.

Diet

Always fairly solid, i try to get 3000-3500 cals per day. My macros are Iso-caloric (33% P, 33% C, 33% F). Main sources of carbs come from wholeweat pasta, brown rice, lentils and beans. I dont do potatoes or bread. Main sources of protien are salmon, tuna, chicken and beef. I use whey pre and post WO only. Fats are made up from mostly fish oils (12g) and olive oil plus the fats from the meat.

Supplements

I going the natural route at the minute. i've done the whole dbol thing, it was decent, kept 5lb of muscle over 4weeks (as well as some fat

) but i wanna see if i can get past 200lb with just basic supplements. My training is a lot better than it used to be so hopefully its a realistic goal.

Daily

12g Fish oils
1 MV
2g Milk Thistle powder

Pre workout

50mg Eph
400mg Caffiene
3g Taurine
5g CEE

Post workout

3g CEE
3g Taurine

thats about it..

Posted by: min0 lee

Quote:

It took me a long time to come up with the name.

Stewed?

Good luck on your Journal

Posted by: min0 lee

Quote:

but i wanna see if i can get past 200lb with just basic supplements.

Definitly possible, you just need Patience and eat good.
How long do your workouts last?

Posted by: Stu

Quote:

Originally Posted by min0 lee

Definitly possible, you just need Patience and eat good.
How long do your workouts last?

well they should last about 30mins (40 if i do some cardio) but i generally piss around a bit in between exercises so they usually last about 50min

Posted by: min0 lee

How do you do Back + Bis + Traps all within half hour? Back alone would take me 45 minutes.

Posted by: Stu

I only do two sets each for bis and traps. Traps get hit by deads and my bis are usually fried already after the back workout. I usually rattle off a couple of sets of preacher ez bar curls and they're done.

Posted by: min0 lee

OK, gotcha.

Posted by: Stu

Monday 21st

So this was the first day of my four week training cycle after a week off, which mostly consisted of drinking eating shit and not getting much sleep.

The highlights...

Chest

Flat Bench

2 warm up sets
40kg X 10
60kg X 8
75kg x 7
+ 2 drop sets

Incline DB press

20kg x 8
24kg x 7
24kg x 6

Decline cable fly

50kg x 10
60kg x 8
60kg x 8
+ 1 drop set

Triceps

Dips

BW x 12
BW x 12
BW x 12

Tricep push downs

Single arm-
8 x 12.5kg
8 x 15kg

Both arms-
8 x 25kg
8 x 28kg
+2 drop sets - ouch!

No cardio

Triceps were on fire after this, not too sore today although the chest is. Always nice to get back in the gym after a week off.

Cals ~3300 + 2 glasses of red wine

Posted by: Stu

yesterdays calories 4000+ (oops)

Posted by: min0 lee

Can you detail us on what your doing today?

Posted by: Stu

Todays workout

Back

Bent over Rows

1 warm up set
35kg x 10
45kg x 8
50kg x 10

Conventional Deadlifts

2 warm up sets
80kg x 10
100 kg x 8
120 kg x 6

Wide Grip pull downs

50kg x 10
60kg x8
65kg x 9
+ 1 drop set

Close Grip Pull Downs

60kg x 10
60kg x 10
+ 2 drop sets

Biceps

Ez Bar Preacher Curls

30kg x 12
30kg x 10

Traps

Behind the back shrugs

50kg x 10
50kg x 12

Cardio

10min on the bike

12min on the tready, 4 x 2min sprints with 1 min rest interval, almost died.

Posted by: Stu

Quote:

Originally Posted by min0 lee

Can you detail us on what your doing today?

im doin it, gimme a chance

Posted by: min0 lee

Thanks, it's time for me to change my routine and yours looks pretty good.
I noticed a few other IM'ers using something very similar.

Posted by: min0 lee

Quote:

Originally Posted by Stu

im doin it, gimme a chance

Get to it and punish the iron!

Posted by: Stu

Quote:

Originally Posted by min0 lee

Thanks, it's time for me to change my routine and yours looks pretty good.
I noticed a few other IM'ers using something very similar.

thanks, i like it, its not very technical like the power and strength guys but it works well for building mass. The idea is that you do at least one core exercise (squats, rows, deadlifts, flat BB bench) in each work out as these exercises produce a large anabolic response from the body. You put 110% into these core exercises and then the other ones are used to fininsh the muscles off, almost like a pre exhaustion superset.

Posted by: Stu

So after my workout i jumped on this little machine we have at our gym which gives you a print out of your height and weight and calculates your BMI

The Results

Weight 13st 13lb (195lb)
Height 5'7

apparently i have grown 2 inches

in the last year and a half either that or the idiot doctor manage to measure my height wrong last year

BMI: 30.1

Category: Obese lol these things are a joke!

Ideal Body Weight: 133lb - 165lb so im only 30lb over my maximum ideal body weight

Posted by: Egoatdoor

Quote:

Originally Posted by Stu

Weight 13st 13lb (195lb)
Height 5'7

apparently i have grown 2 inches

in the last year and a half either that or the idiot doctor manage to measure my height wrong last year

I was wondering myself about the 5'5", 190..can you check your height yourself using a wall and a ruler?

Posted by: Stu

Quote:

Originally Posted by Egoatdoor

I was wondering myself about the 5'5", 190..can you check your height yourself using a wall and a ruler?

im pretty sure the machine was correct with 5'7, it uses an electronic beam to calculate your height so it seemed pretty accurate, but i will check with a tape measure when i get the chance.

Posted by: min0 lee

Quote:

Originally Posted by Stu

So after my workout i jumped on this little machine we have at our gym which gives you a print out of your height and weight and calculates your BMI

The Results

Weight 13st 13lb (195lb)
Height 5'7

apparently i have grown 2 inches

in the last year and a half either that or the idiot doctor manage to measure my height wrong last year

BMI: 30.1

Category: Obese lol these things are a joke!

Ideal Body Weight: 133lb - 165lb so im only 30lb over my maximum ideal body weight

I am also 5'7'' with meduim size bone structure, at 165 pounds I was pretty lean so I'm sure you get up to 185 and look good instead of 165.

Posted by: Stu

Quote:

Originally Posted by min0 lee

I am also 5'7'' with meduim size bone structure, at 165 pounds I was pretty lean so I'm sure you get up to 185 and look good instead of 165.

165 lean @ 5'7

really???

those sound like male stats to me

i havent met many women that weigh 165lb lean

Posted by: min0 lee

Quote:

Originally Posted by Stu

165 lean @ 5'7

really???

those sound like male stats to me

i haven't met many women that weigh 165lb lean

No no, I weighed 165 pounds years ago, now I weigh 196 down from 209 on a bulk.

Most of my weight comes from my legs

Posted by: Stu

Quote:

Originally Posted by min0 lee

No no, I weighed 165 pounds years ago, now I weigh 196 down from 209 on a bulk.

Most of my weight comes from my legs

lol so you are definately male

those are impressive numbers what % bf is that?

Posted by: min0 lee

Quote:

Originally Posted by Stu

lol so you are definately male

those are impressive numbers what % bf is that?

It needs to get that done by someone who knows how to do it, we can't figure out how to.

Maybe I posted my spouses numbers.

Posted by: Stu

Todays Weight 192lb - bodyfat is about the same although my carbs have been fairly high so im probably holding a bit of extra water.

Todays Workout

Delts

Seated Lateral Raises

12 x 9kg
10 x 10kg
10 x 10kg

Seated Dumbell Press

1 warm up set
10 x 22kg
8 x 22kg
+ 1 Drop set

Reverse Cable Crossover

10 x 22.5kg
10 x 22.5kg
+ 2 drop sets

Legs

Squats

1 warm up set
60kg x 10
80kg x 10
100kg x 10
125kg x 8
125kg x 6

Could of gone quite a bit higher but didnt have my knee support and i still dont trust my right knee 100%

Calves on the Legpress

12 x 80kg
12 x 90kg
12 x 90kg

Hamstring curls

1 warm up set
50kg x 10
60kg x 10
60kg x 8
1 drop set

Quad Extensions

1 warm up set
50kg x 10
60kg x 10
60kg x 10
+ 4 dropsets (BRUTAL)

Cardio

3 x 500m sprints on the rower

good day for legs, quads are still in pain now

Estimated calories for the day ~ 3000

Posted by: Stu

Went to visit the parents this weekend so no training, calories must have been about 2500 (too low

) both saturday and today but weight has remained fairly consistent around the 192-195lb mark. Will try and get some pics done soon.

Posted by: Stu

Weight today 192lb

Todays WO

Chest

Decline BB Bench

1 warm up set
35kg X 10
50kg X 10
60kg x 8
+ 1 drop set

Flat DB Press

22kg x 10
24kg x 8
24kg x 8

Incline Cable Flys

1 warm up set
12 x 50kg
12 x 50kg
8 x 60kg
+ 2 drop sets

Triceps

Flat CG BB bench

1 warm up set
35kg x 12
45kg x 12
+1 drop set

Tricep push downs

12 x 22.5kg
12 x 22.5kg
10 x 24kg
+2 drop sets

Cardio
4x500m sprints on the rower

8min total.

Worked with a slightly higher rep range today, gym was packed so had a lot of rest in between exercises.

Body weight is increasing fairly slowly but bodyfat is remaining constant (thanks to the cardio) so far so good.

Cals to day ~ 3000 so far, going for an italian meal this evening so total cals should be around 3600-3800 + a few glasses of red

Managed to get some pretty decent pics but cannot get them off my camera. Left the cable at a certain females house who isnt speaking to me at the minute

doh!

Posted by: Stu

Update

now weighing in at 196lb, put some photos from the end of november up in the gallery

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