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Mass, Mass, and More Mass - Hopefully :D
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03-16-2005, 11:04 AM
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#1 |
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The Real Ikari
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Mass, Mass, and More Mass - Hopefully :D **PICTURES 56k Beware**
I'm starting this journal to help myself understand how my new training is going. I'm going to be using gopro's P/RR/Shock program. I'm going to change some exercises due to my gym restrictions.
Short Term Goals: - Run 6 miles a week for at least 4 weeks - Bench 220 on the smith 1 RM - Curl 150 on an EZ bar 1 RM Long Term Goals: - Bench 250 on the smith 1 RM - Curl 170 on an EZ bar 1 RM - A Large Chest and Huge Arms Current Stats: Age: 24 Height: 6'1" Weight: 201 lbs Bench ( 1 RM ): 200 lbs Curl ( 1 RM ): 130 lbs Supplements: Whey Protein - 20g on off days, 40g on WO days Basic Men's Multivitamin Last edited by IamIkari : 03-16-2005 at 11:42 AM. Reason: Added 56ker warning |
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03-16-2005, 11:41 AM
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#2 |
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The Real Ikari
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I'll be posting pics sporadically to show my progress. Here's a few of what i look like now.
     I've got a long way to go  |
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03-16-2005, 11:47 AM
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#3 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Looks to me like you got good genetics. Been training long?
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What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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03-16-2005, 12:33 PM
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#4 |
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The Real Ikari
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I've been working out for about 3 1/2 months. Before that, I had been inactive a while.
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03-16-2005, 05:28 PM
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#5 |
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190 Here I Come!
Join Date: Feb 2005
Posts: 339
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Good Luck!
 Why do you bench on the Smith? |
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Note to self: Eat More, Train Hard, and Eat More!
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03-16-2005, 05:36 PM
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#6 |
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The Real Ikari
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I don't use the smith to do my workouts. I only use it to judge how strong my chest is. Unfortunately, dumbell's aren't a good measure of my chest strength, as i tend to use my arms more than with the smith.
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03-16-2005, 07:52 PM
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#8 | |
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The Real Ikari
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Quote:
 As far as diet goes, I just try to eat right. I don't really have a set diet. I'm thinking about one though I just haven't gotten into the whole counting everything phase yet.What do you mean by do it clean? Don't overbulk? |
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03-16-2005, 08:05 PM
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#9 | |
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C U T T I N G
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Quote:
Oh and you should get your diet straight and post it on the diet section. People here will help you in a heart beat.You want to make sure you are not under-eating and that you are getting enough carbs/protein..ect.. |
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03-16-2005, 08:25 PM
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#10 |
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The Real Ikari
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Yea, the more i read, the more it sounds like i should be on some sort of structured diet with 5 meals. Right now i'm just eating whenever i'm hungry. I've been watching my protein, but that's about it. I'll have to spend some more time reading.
Thanks for all the advice and encouragement. |
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03-16-2005, 08:51 PM
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#11 |
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C U T T I N G
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Sure man. Don't be afraid of making mistakes. We learn from our mistakes and I did alot of stupid mistakes when I first started out. I still got a shitload to learn!
Just keep log of everything you doing so that you learn more about you and your body. Its like an art the way we can sculp our bodies in a matter of months. Its a beautiful thing.  |
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03-17-2005, 07:44 AM
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#12 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Yeah get that diet happening ASAP. You'll be amazed the difference it makes. Really, once you plan it, you never need to count anything again.
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What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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03-17-2005, 10:17 AM
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#13 |
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The Real Ikari
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3.17.2005
Meal 1 3/4 Cup Kashi Cereal with 1 Cup 1% Milk Protein Shake with 1 Cup 1% Milk and 1 tbsp Peanut Butter 16g F | 55g C | 44g P 26% | 41% | 32% 535 Cals Meal 2 Protein Shake with 1 Cup 1% Milk 1 cup Rice covered with 1 cup Chicken Ala King with Broccoli in it *Estimating Chicken Ala King Nutrition 8g F | 81g C | 53g P 11% | 50% | 32% 647 Cals Meal 3 -> if you can call this a meal  5 Bud Lights 0g F | 35g C | 5g P 0% | 25% | 3% 550 Cals Meal 4 -> eaten at Ruby Tuesday's. There was no other meal in sight, so i settled for a lot of protein. Large Chef Salad 1lb Steak Tips 2 Tablespoon Mashed Potatoes 2 Tablespoon Potato Salad 55g F | 30g C | 86g P 50% | 12% | 34% 983 Cals Meal 5 5 Bud Lights 0g F | 35g C | 5g P 0% | 25% | 3% 550 Cals Totals: Cals: 3265 F: 79g - 21% C: 236g - 28% P: 193g - 23% This is going to be a rough day. Unfortunately, I have to start drinking beer @ 3pm. I'm going to try and keep drinking to a minimum, but you know how hard that is on St. Patty's. At least i'll only be drinking bud lights.  Last edited by IamIkari : 03-18-2005 at 09:50 AM. |
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03-17-2005, 10:41 AM
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#14 |
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The Real Ikari
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3.17.2005
ARM DAY!!! Weight: 204lbs Barbell Curl: 112 x 6 , 117 x 4 Preacher Curl: 82 x 6 , 82 x 2 *need more rest in between these. Hard at the bottom of extension, easy at the top. Failed at the bottom of 3rd rep. Hammer Curl: L-> 45 x 6 , 45 x 4 R-> 45 x 6 , 50 x 4 CG Bench Press: 140 x 6 , 150 x 5 , 155 x 4 Skull Crushers: 62 x 7 , 82 x 5 Single Arm Extensions: 30 x 6 , 30 x 5 Cardio: 5 minutes on stairmaster , 10 minutes walking on treadmill I felt good overall about this workout. It's my first day on arms, so it was interesting finding what weight to use on each exercise. Preacher curls were kind of funky, they were only hard til about the middle of the curl, then they were so easy i almost hit myself in the teeth. I'm sure my weights will change for things next week, I'll be able to fine tune them a little more once i know my limits. Current Measurements: R Ham: 21.5" L Ham: 21.25" R Calve: 15" L Calve: 15.25" R Forearm: 12.5" L Forearm: 12.25" R Bicep: 15.75" L Bicep: 15.5" Chest: 42" Neck: 12" Last edited by IamIkari : 03-18-2005 at 10:04 AM. |
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03-18-2005, 09:52 AM
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#15 |
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The Real Ikari
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3.18.2005
Meal 1 3/4 Cup Kashi Cereal with 1 Cup 1% Milk Protein Shake with 1 Cup 1% Milk and 1 tbsp Peanut Butter 16g F | 55g C | 44g P 26% | 41% | 32% 535 Cals Meal 2 1 cup Rice covered with 1 cup Chicken Ala King with Broccoli in it 3g F | 63g C | 25g P 6% | 61% | 24% 407 Cals Meal 3 Cream of Wheat made with 1 cup 1% milk Chicken Breast 7.5g F | 38g C | 54g P 14% | 32% | 46% 461 Cals Meal 4 1 cup Rice covered with 1 cup Chicken Ala King with Broccoli in it 3g F | 63g C | 25g P 6% | 61% | 24% 407 Cals Meal 5 Peanut Butter and Jelly Sandwich - tbsp of jelly + tbsp of pb 7g F | 38.5g C | 6g P 25% | 62% | 9% 245 Cals Totals: Cals: 2055 F: 36.5g - 15% C: 257.5g - 50% P: 154g - 30% Last edited by IamIkari : 03-18-2005 at 11:14 PM. |
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03-18-2005, 11:12 AM
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#16 |
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The Real Ikari
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3.18.2005
Off Day! Cardio: 20 minutes of leisure walking on the treadmill |
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03-18-2005, 12:28 PM
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#17 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Ahhh St Pattys..............yes I know it only too well. Avoided it this year (sorta had it the previous weekend).
So you trained on the same day you drank 10 beers? |
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What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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03-18-2005, 04:03 PM
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#18 |
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The Real Ikari
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I did my workout at 10:30am. Didn't start drinking til 4:30ish. I was bad.
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03-19-2005, 10:34 AM
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#19 |
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The Real Ikari
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3.19.2005
Meal 1 3/4 Cup Kashi Cereal with 1 Cup 1% Milk Protein Shake with 1 Cup 1% Milk and 1 tbsp Peanut Butter 16g F | 55g C | 44g P 26% | 41% | 32% 535 Cals Meal 2 1 cup Rice covered with 1 cup Chicken Ala King with Broccoli in it 3g F | 63g C | 25g P 6% | 61% | 24% 407 Cals Meal 3 1 Chicken Breast cooked on the foreman 5g F | 0g C | 43g P 19% | 0% | 74% 231 Cals Meal 4 Peanut Butter and Jelly Sandwich - tbsp of jelly + tbsp of pb 7g F | 38.5g C | 6g P 25% | 62% | 9% 245 Cals Meal 5 10 Shrimp - boiled 0g F | 0g C | 15g P 0% | 0% | 85% 70 Cals Meal 6 9 Mrs. T's Pierogies - boiled 7.5g F | 102g C | 18g P 12% | 75% | 13% 540 Cals Meal 7 1 Blue Light 0g F | 7g C | 1g P 0% | 14% | 3% 110 Cals Totals: Cals: 2138 F: 38.5g - 16% C: 265.5g - 49% P: 152g - 28% Last edited by IamIkari : 03-20-2005 at 09:32 AM. |
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03-19-2005, 10:43 AM
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#20 |
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The Real Ikari
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3.19.2005
Leg Day! Weight: 200lbs Squats: 90 x 6 , 90 x 5 , 90 x 4 Leg Press: Setting 12 x 6 , Setting 13 x 5 , Setting 14 x 4 Single Leg Extensions: Setting 3 x 6 , Setting 4 x 4 *each leg Sitting Leg Curls: Setting 6 x 6 , Setting 7 x 5 Stiff Legged Deadlift: 123 x 6 , 143 x 5 , 153 x 4 Overall, it was a good workout. This was my first leg workout since college, so I might have gone out a little hard. I didn't rest much because i was in a hurry. By the time I hit Squats, my hamstrings were pretty beat up. I'll dial it in next work out Last edited by IamIkari : 03-19-2005 at 04:35 PM. |
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03-20-2005, 09:34 AM
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#21 |
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The Real Ikari
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3.20.2005
Meal 1 3/4 Cup Kashi Cereal with 1 Cup 1% Milk Protein Shake with 1 Cup 1% Milk and 1 tbsp Peanut Butter 16g F | 55g C | 44g P 26% | 41% | 32% 535 Cals Meal 2 1 Chicken Breast cooked on the foreman 1 Cup Rice 5g F | 37g C | 47g P 11% | 37% | 47% 400 Cals Meal 3 15 Wendy's Chicken Nuggets *Stuck out with friends, only meal in sight  2 Wendy's Caesar Salads 50g F | 43g C | 47g P 56% | 21% | 23% 800 Cals Meal 4 2 Chicken Legs cooked on the whole chicken 30g F | 0g C | 60g P 50% | 0% | 45% 530 Cals Totals: Cals: 2265 F: 101g - 40% C: 135g - 23% P: 198g - 34% 101g of Fat, bleh. That's why i hate having to eat lunch with friends. If i was at home for that meal, it would have been fine. Last edited by IamIkari : 03-20-2005 at 11:06 PM. |
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03-20-2005, 09:36 AM
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#22 |
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The Real Ikari
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3.20.2005
Abs Day! Weight: 200lbs Roman Chairs: 12 , 10 , 8 Holding last rep throughout range Decline Sit Ups: 15 , 12 , 8 holding 10lb medicine ball Dips: 15 Chin-Ups: 12 My Legs are still pretty sore from yesterday. The roman chairs felt good. Decline sit ups were awesome, felt a lot of burn using the medicine ball. I did chin ups and dips just to test my strength a little. Last edited by IamIkari : 03-20-2005 at 12:20 PM. |
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03-21-2005, 10:33 AM
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#23 |
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The Real Ikari
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3.21.2005
Meal 1 1 Cup Crispix with 1 cup 1% Milk Protein Shake with 1/2 Banana in it 7.5g F | 69.5g C | 38.5g P 13% | 54% | 30% 511.5 Cals Meal 2 Protein Shake with 1/2 Banana in it 1 Chicken Breast cooked on foreman 10g F | 31.5g C | 71g P 17% | 24% | 54% 523.5 Cals Meal 3 Egg Salad Sandwich 29g F | 49g C | 28.5g P 46% | 34% | 20% 570 Cals Meal 4 Chicken Breast on 2 slices of white bread 7g F | 30g C | 47g P 16% | 30% | 48% 391 Cals Totals: Cals: 1996 F: 53.5g - 24% C: 180g - 36% P: 185g - 37% Last edited by IamIkari : 03-22-2005 at 09:20 AM. |
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03-21-2005, 10:39 AM
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#24 |
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The Real Ikari
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3.21.2005
Back Day! Weight: 201lbs Barbell Deadlift: 123 x 6 , 133 x 5 , 143 x 4 Bent Row: 123 x 6 , 133 x 5 , 143 x 4 Weighted Chin Ups ( WG ): 20 x 6 , 20 x 5 , 20 x 4 *20 pounds more than bodyweight Seated Row ( CG ): Setting 9 x 6 , Setting 10 x 5 , Setting 11 x 4 Cardio: 10 minutes on treadmill @ a leisurely pace to stretch legs. Legs are still sore, but not quite as much. This workout was fun. I love doing weighted chin-ups. I'm still figuring out my weights on these, but they still felt really good. Last edited by IamIkari : 03-21-2005 at 05:36 PM. |
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03-21-2005, 11:15 PM
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#25 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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The chins are impressive at your stage.
I'm sure those deadlifts will be getting into some bigger numbers soon. What's your rep scheme? Looks like you pyramiding up? |
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What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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