Mass, Mass, and More Mass - Hopefully :D

[IamIkari]

Mass, Mass, and More Mass - Hopefully **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

 

[IamIkari]

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

 

[KarlW]

Looks to me like you got good genetics. Been training long?

 

[IamIkari]

I've been working out for about 3 1/2 months. Before that, I had been inactive a while.

 

[vegman]

Good Luck!

Why do you bench on the Smith?

 

[IamIkari]

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.

 

[Yunier]

You've got a pretty solid base to work from. I would bulk but do it clean man don't go overboard. Can you post your diet?

Good Luck

 

[IamIkari]

You've got a pretty solid base to work from. I would bulk but do it clean man don't go overboard. Can you post your diet?

Good Luck

Thanks 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?

 

[Yunier]

Thanks 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?

Yeah man don't make the mistake of eating whatever and gaining too much fat. Its a pain to lose that fat. Sure it will take longer to gain weight but atleast you'll keep your bodyfat in check.

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..

 

[IamIkari]

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.

 

[Yunier]

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.

 

[KarlW]

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.

 

[IamIkari]

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.

 

[IamIkari]

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"

 

[IamIkari]

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%

 

[IamIkari]

3.18.2005

Off Day!

Cardio: 20 minutes of leisure walking on the treadmill

 

[KarlW]

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?

 

[IamIkari]

I did my workout at 10:30am. Didn't start drinking til 4:30ish. I was bad.

 

[IamIkari]

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%

 

[IamIkari]

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

 

[IamIkari]

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.

 

[IamIkari]

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.

 

[IamIkari]

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%

 

[IamIkari]

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.

 

[KarlW]

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?

 

[IamIkari]

Thanks I'm following the pyramid scheme gopro outlined in one of his documents. As far as weights go, I'll dial those in soon. I'm trying to get my form right before I go too big. I'm still new to some of the exercises.

 

[IamIkari]

3.22.2005

Meal 1

Protein Shake

5g F | 18g C | 28g P
18% | 30% | 46%
240 Cals

Meal 2

Egg Salad Sandwich on white bread

29g F | 49g C | 28.5g P
46% | 34% | 20%
570 Cals

Meal 3

Protein Shake
1 Can Bush's Baked Beans

8.5g | 119.5g C | 49g P
10% | 65% | 26%
730 Cals

Meal 4

Turkey Sandwich

2g F | 26g C | 12g P
10% | 61% | 28%
170 Cals

Meal 5

2 Honey Mustard Chicken Breasts

10g F | 6g C | 34g P
34% | 9% | 52%
260 Cals

Totals:

Cals: 1972
F: 54.5g - 24%
C: 218.5g - 44%
P: 151.5g - 30%

 

[IamIkari]

3.22.2005

Off Day!

Weight: 200.5lbs

 

[IamIkari]

3.23.2005


Meal 1

Protein Shake

5g F | 18g C | 28g P
18% | 30% | 46%
240 Cals

Meal 2

2 Honey Mustard Chicken Breasts

10g F | 6g C | 34g P
34% | 9% | 52%
260 Cals

Meal 3

Protein Shake

5g F | 18g C | 28g P
18% | 30% | 46%
240 Cals

Meal 4

2 Cups Romaine with 2 Slices Turkey Breast, 1 Hard boiled egg, 1/4 Shredded Cheese

15gF | 4g C | 20g P
56% | 6% | 33%
237 Cals

Meal 5

1 Cod Fish Fillet

5g F | 1g C | 22g P
24% | 3% | 60%
146 Cals

Meal 6

Peanut Butter and Jelly Sandwich - tbsp of jelly + tbsp of pb

7g F | 38.5g C | 6g P
25% | 62% | 9%
245 Cals

Meal 7

Grilled Cheese Sandwich

30g F | 44g C | 23.5g
50% | 33% | 17%
540 Cals

Meal 8

1/2 Can Bush's Baked Beans

.5g F | 50.7g C | 10.5g P
1% | 82% | 17%
245 Cals

Totals:

Cals: 2153
F: 77.5g - 32%
C: 180.2g - 33%
P: 172g - 32%

 

[IamIkari]

3.23.2005

Chest Day!

Weight: 201.5lbs

Bench Press: 160 x 6 , 165 x 5 , 170 x 4

Incline Bench Press ( 15* ): 140 x 6 , 145 x , 150 x 4

Weighted Dips: 20 x 6 , 20 x 5 , 20 x 4 *20lbs more than body weight

Military Press: 90 x 6 , 100 x 5 , 110 x 4

Upright Row: 103 x 6 , 103 x 5 *feels weird in my shoulder area. I can feel things shifting

Dumbell Lateral: 22.5 x 6 , 22.5 x 5 *need to work on form on these

Things felt pretty good today. My legs are finally back to normal. Once again, i love weighted exercises. I'm not sure i like upright rowing. I can feel things shift around in the shoulder area. It makes me generally uncomfortable with the exercise. Maybe i should use the smith for this?