Joey's Journal

[JoeyB]

I thought I'd start a journal so I could get some help with my training and basically some input on how I'm doing

So here it goes

Stats:

Age: 20
Height: 5'11
Weight: 147 pounds (as of Today December 13th 2005)

Background:

I've been working out since I was about 17 on andoff, I only recently started a regimented mon - fri program, going from a one day on one day off program.

I've never had a strict diet but I've tried protein powders before. At present I take 5g of glutamine in the morning 5 after workout and 5 at night.

Typical Daily Diet:

Morning:
1 Centrum Multivitamin
2 Omega 3-6-9 caplets
5g of glutamine
Bowl of Fiber Cereal with Skim Lactait
Coffee w/ 2splenda packets

Lunch:
Beef or Chicken Stir Fry with Vegetables (usually brocolli+onions or cabbage+walnuts)
or
Microwave Chicken Penne Dinner
113g 1% yogurt
apple
100ml applesauce
500ml water
6 baby cookies (arrowroot)

Post Workout:
5g of glutamine
Mesotech Protein bar

Snack:
Mixed Nuts

Dinner:
Steak or Chicken or or Fish + Vegetables (brocolli/onions/redpeppers/cabbage)
Spaghetti
(If I'm at work then a repeat of the lunch meal with a microwave dinner is probable)

Before bed:
5g of glutamine

Workout:
I do abs 3 times a week every other day it consists of:

3x25 Lying Leg Hip Raise
3x25 Crunch Up
3x25 V-Up
3x15 Side Bend

Mon (Chest):
10 min warmup (Bike)
10 min stretch
Ab Workout
3x21 pushups
3x8 Chest Press (Machine) (112)
3x8 Incline Press (Machine) (112)
3x8 Chest Fly (150)

Tuesday (Back):
10 min warmup (Bike)
10 min stretch
3x5 Pullups
3x8 Seated Row (112)
3x8 Lat Pulldown (125)
3x8 T-Bar Row (75)

Wednesday (Shoulders):
10 min warmup (Bike)
10 min stretch
Ab workout
3x8 Arnold dumbell press (30)
3x8 Lateral Raise (17.5)
3x8 Front Raise (15)

Thursday (Biceps/Triceps):
10 min warmup (Bike)
10 min stretch
3x8 Curl Machine (112)
3x8 Hammer Curl (30)
3x8 Cable Curl (125)
3x8 Tricep Pushdown (137)

Friday (Cardio):
45min Bike
10min stretch
Ab workout

Sat/Sund: Rest

I'd like to bulk up and was wondering if anyone could give me some tips on my workout as well as the diet I have to do this. I'm getting protein powder this weekend.

I've also been having lots of pain in my hip flexors, not sure if I'm stretching enough or if its something else. It's been happening for a while so I went to the doc and he gave me an anti-inflamm. When I take that or IB Prof the pain goes away otherwise nope.

Ideas?

Critique is welcome and enjoyed. Thanks

 

[JoeyB]

Sorry about the double posts, not sure what happened there

 

[King Silverback]

Hey Brother Joey, not trying to be a pain, but that looks like ALOT of volume to me!!! Can you mabe cut down on the sets, and insert off days in between? Like this:
Monday - Chest/Back
Tuesday - Off
Wednesday - Legs
Thursday - Off
Friday - Delts/Biceps/Triceps
Saturday & Sunday Off
Repeat routine on Monday!!!
Just trying to help, not wanting to upset you my Friend!!!
Also, if your Bulking, I would steer clear of cardio!!! Or keep it to a minimum!!!

 

[Triple Threat]

Legs? When do you workout legs?

 

[JoeyB]

Archangel: No thank you very much! I appreciate your input as I'm really new to having outside support with my training.

TripleThreat: I thought the cardio I'm doing would be enough for my legs..no?

 

[Triple Threat]

I thought the cardio I'm doing would be enough for my legs..no?

It will keep them skinny, if that's what you want.

 

[King Silverback]

Thats why I put legs in there!!! You MUST work legs, and work them HARD, if you want to get size!!!

 

[JoeyB]

Recommendations on that then?

Are my other excercises ok?

 

[King Silverback]

Recommendations on that then?

Are my other excercises ok?

Monday - Chest/Back
Tuesday - Off
Wednesday - Legs
Thursday - Off
Friday - Delts/Biceps/Triceps
Saturday & Sunday Off
I would pick 3-4 exercises per body part, the bigger ones (Chest/Back/Legs) I would go with 4, the smaller ones (Delts/Biceps/Triceps) I would go with 3, and do 2 sets for each in the 6-8 rep range!!!

 

[Triple Threat]

That is certainly an excellent start. Try Archangel's suggestion for 3-4 weeks and see what results you get. You can always change it later if you don't like it. In fact, people always change their routine at some point, since the body will adapt to one set routine.

 

[Triple Threat]

BTW, why do you have 3 journals.

 

[gwcaton]

At your age if you don't work legs you might as well not wo. Take advantage of your youth Squats build more than legs.

Oh and everything looks like a lot of volume to Archangel

 

[King Silverback]

At your age if you don't work legs you might as well not wo. Take advantage of your youth Squats build more than legs.

Excellent input my Friend!!!

Oh and everything looks like a lot of volume to Archangel

 

[Seanp156]

Also, on chest day, get rid of the machines as much as possible... Do BB and DB presses, but be sure to start out light until you get a feel for it, and ask for a spotter if you're uncertain.

It'd probably be a good idea to start deadlifts on back day as well, but again be sure to start light... On deadlifts, if I'm doing them for reps, I like to fully set the bar back on the ground before going again just to make sure my form's good.

 

[JoeyB]

I dunno why the three journals thing happened, must be this typing on a laptop and accidently hitting the enter key thing.

Thanks for all the help everyone

 

[JoeyB]

I'm gonna stick to this workout I have till I get back from florida I've decided. Then modify it when I get back to start bulking up.

I'm still iffy about my diet though and what I can do to eat more seeing as its going to be difficult (and expensive) to buy protien bar and bring protein shakes to class.

Suggestions on increasing food intake?