2OK start with starting stats A sof Wednesday 13th June 07
Height: 182-3 or 5'11-6'
Age: 17 (DOB 28/12/89)
Weight: 67.8 Kilograms
Body Fat %: ?
Measurements:
Bicep: 14"
Forearm: 11 1/2
Chest: 38"
Waist: 32
Quads: 21
Calves: 14 1/2"

Ok Goals are to bulk to around 180-190 lbs or 85-90 Kilos
Currently following TT's Mass gain Diet and Using a 4 Day Upper/Lower Split as follows

Monday:
Flat BB Benchpress: 4 sets 8 reps
Wide Grip Pullup: 4 sets 10 reps
Incline DB Benchpress: 3 sets 8 reps
Close Grip Chinups: 3 sets 10 reps
Tricep Pushdown: 3 sets 10/12 reps
Hanging Leg Raise: 3 sets 10/12 reps

Tuesday:
BB Squats: 4 sets 10 reps
Leg Press: 4 Sets 8 reps
Seated Calf Press: 3 sets 20 reps
Leg Curl/Extension: 3 sets 15 reps
Cable Crunches: 3 sets 10/12 reps

Thursday:
Flat BB Bench Press: 4 sets 8 reps
Seated Row: 4 sets 10 reps
Incline DB bench Press: 3 sets 8 reps
Wide Grip Tricep Dip: 3 sets 10 reps
EZ BB Curl: 3 sets 10/12 reps
Hanging Leg Raise: 3 sets 10


Friday:
Squats: 4 sets 10 reps
Good Mornings: 4 sets 10 reps
Leg Press: 3 sets 10 reps
Standing Calf Raise: 3 sets 20 reps
Cable Crunches: 3 sets 10/12 reps


(If anyone wants to drop some advice on the routine thats welcome but constructive criticism please no just saying its crap )

I currently work 5 days a week with 8.5 hour shifts alternating between 7am-3:30pm, 12pm-8:30pm or 2:30-11pm
i plan to work around this by either going early in the morning at around 10am before a shift or 4pm after a shift,
as im bulking i wont be doing all that much AM Cardio(thank god) but i plan to do 3 days a week steady state first thing just to keep myself fit and the rolls at bay. I have previously had problems sticking to a diet/routine but this time around i have a good feeling and feel like im ready to commit to it wholeheartedly because i enjoy the pump and confidence im gaining from bodybuilding and believe that this Journal is just the thing to keep my mind on that fact.
Will post pics as soon as possibly for some before and after shots but firstly need to secure a camera
Cheers guys, Jaby

<message edited by AdamSimpson on 01 July 2008 06:12>

Today Upper A: Bench Pullups
BB Flat Benchpress~ 20 kg 8 reps
40 kg 8 reps
60 kg 8 reps
70 kg 8 reps
70 kg 8 reps
70 kg 8 reps

Wide Grip Pulldown~ Bodyweight- 10 reps
Bodyweight- 10 reps
Bodyweight- 9 reps
Bodyweight- 8 reps

BB Incline Benchpress~ 20 kg 8 reps
40 kg 8 reps
60 kg 8 reps
60 kg 8 reps

Close Grip Chinups~ Bodyweight 10 reps
Bodyweight 10 reps
Bodyweight 10 reps

Hanging Leg Raise~ Bodyweight 10 reps
Bodyweight 10 reps
Bodyweight 10 reps (extreme struggle)

Todays diet wasnt to crash hot, havent really finished tweaking my diet around work so had
9:30am 5 weetbix in water

12:30 Chicken salad (lettuce, pasta, tomato, cucumber, beetroot, onion) with chicken in tortia with tomato sauce and mug green tea

5:30 100g tin tuna

11pm 2 slices bread with peanut butter and 100 g tin tuna

Looks piss poor i admit but the more settled i get into my new job the more opportunities for incorporating more and quality meals

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

Hey mate - good to see you've fired up a journal. Only thing I'll say is get that diet sorted, because you know it's going to be what makes you grow!

Journal

cheers mate, yeah ive spent the last couple hours going over the template diet in TT's articles regarding mass gaining, rejigging a couple of the items ill post it up when im done, just a bit hard right now because just started a new job in management and a bit stressed and overworked atm, also finding it hard to tear away and eat something so might hafta stock up on TTV2 shakes , and ive been thinkin about giving this journal biz a go for a while, just got all my measurements and BF% today so figured nows a good a time as any to make a start

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

OK today i worked the 12-8:30 shift so i got my ass in gear and went to the gym pretty early and as its legs day im always nervous because i havent quite got used to doing the lifts yet.

Deadlift: 40kg- 8
60kg- 8
60kg- 8
70kg-8
(ive only been deadlifting for about 2-3 weeks and im focusing on getting my technique right before i start smashing the weight on)

Squats 40kg- 8
60kg- 8
80kg- 8
80kg-8
90kg-7
(squats only started recently to and im getting there, just need to stick at it and theyre catch up to my upper body)

Hamstring Curls 50kg- 10
70kg- 10
75kg- 10
75kg- 10

(first time ive used this exercise today, seemed pretty good and felt a bit wobbly afterwards)

Seated Calf Press 40kg- 20
80kg- 20
80kg- 20
80kg- 20

(done calve pressing for a few weeks now and im seeing some improvement in definition and strength, pretty cool stuff)

Cable Crunch 60kg- 10
70kg-10
80kg- 10

(this is always pretty damn gruelling exercise and by the last few reps in the third set my stomach feels on fire, bloody brilliant )

Got my diet going a little better today
8am: 5 weetbix in water piece of small fruit

10:30: train
11:30: PWO mixture of whey, creatine mono and some maltodextrin, good stuff

2:30 had myself a chicken salad with a mug of green tea, banana and some tuna in a tortilla with a handful of mixed nuts (delicious)

6:30 snuck a 200g can of tuna on a couple piece wholemeal bread while noone was looking.

10:30 Nother mug green tea with some sardines, pretty nice to i might add and some mixed nuts

still havent got it anywhere near nailed but im getting into the habit of having more meals closer together and the more settled im getting into this job the more i can slack off and eat well thats all for today folks

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

Training looks ok mate. As mentioned above, nail your diet and you're set. Good luck with it.

man with a new plan

ORIGINAL: nico

Training looks ok mate. As mentioned above, nail your diet and you're set. Good luck with it.

yeah mate its getting better daily, hope to have it looking bout right by the end of the week

no training today whoo whoo but gotto work 7am-3:30 and i think i might need to recheck my deadlift form because my lower back feels like im a 60 year old man trying to bend over to pick up an apple any time i move. ah well cant help to bone up on correct form from time to time, things might change thats all for now stay tuned for tomorrows upper body workout with my first usage of weighted dips

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

Good luck mate.

Getting the diet spot on when you are on shifts must be tough but im sure theres loads of guys on here in the same boat that could help you.

yeah mate sometimes its tough to tear away even for the 5 minutes, but im starting to get there, hiding food around etc just a matter of getting it into a routine then nothing but sunshine lollypops and muscles in places i dont currently have places

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

Row+OH Press day today feeling a bit sluggish this morning but a quickfire 5 min bout on the treadmill on 7kph and 10% incline woke me up enough to get through the day

Upright BB Row- the bar 10 reps
15 kg 10 reps
25 kg 10 reps
25 kg 10 reps
25 kg 10 reps

OH Press 12.5 kg 10 reps
15 kg 10 reps
17.5 10 reps
17.5 10 reps
17.5 10 reps

One arm rows 17.5 10 reps
17.5 10 reps
17.5 10 reps
17.5 10 reps
feel like i can increase to 20 kg on this exercise because after the 4 sets i felt i had more to give

Weighted Dips- 10 kg 10 reps
20 kg 10 reps
20 kg 10 reps
20 kg 10 reps
20 kg 10 reps
first day using weighted dips, was pretty bloody hard but felt worth it

EZ BB Curls- just the bar 10 reps
15 kg 10 reps
25 kg 10 reps
30 kg 10 reps
30 kg 9 reps
new PB on curls today, 30 kg and form was pretty good until the last couple reps when got sloppy

feeling pretty good afterwards, im thinking about tweaking my routine to use more BEnchpress and rowing during upper body session rather than using them on seperate days.

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

Routine got mucked up a lot today by all the equipment being used when i wanted it

Had to start with Leg Curls: 40 kg 10 reps
60 kg 10 reps
70 kg 10 reps
70 kg 10 reps
then i got to use the Leg Press: 60 kg x 10
80 kg x 10
100 kg x 10
120 kg x 10
120 kg x 10
i was pretty surprised how much i could do considering i havent done leg press in a fair few months.

Hyperextensions next: BW x 15
BW x 15
BW x 15

finally got to use the squat rack: Bar weight x 10
20 kg x 10
40 kg x 10
60 kg x 10
60 kg x ten
60 kg x 10
i can do 80/90 kg for ten reps but my form is pretty sluggish so todayi decided to go back to basics

seated calf press (as the standing calf press was in use
40 kg x 20
80 kg x 20
120 kg x 20
120 kg x 20

cable crunch: 60 kg x 15
80 kg x 12
80 kg x 12
80 kg x 12

overall not that bad of a routine and i walked around 4km home afterwards so feeling pretty good and tired, now i get my weekend off and gonna try and restart cardio starting next week. until then keep it real
(also going to begin logging my diet daily so i gotto get my ass in gear and start eating!!!)

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

saturday is here, got a weekend full of closing shfits to look forward to and ive been tweaking my routine up a bit, so expect a version#2 soon of it, and now the diet, still havent really sat down and had a look at whats feasible on what days, im looking for a cheap bulk buy for chicken breasts, no luck so far so tuna cans still on the agenda, i feel bigger this weekand my lifts have gotten better (started creatine mono midway through last week) overall feeling good except the fact that my retarded doctor made me change pimple meds, i was almost clear and he thought itd be a good idea to change drug to "completely clear it" now got breakouts all over again made an appointment for thurs next week, also i get my liscence on friday!! that should make training/work/food buying a lot easier well i hope so atleast, just need to get my face sorted out and ill be going good

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

I did my first real controlled set of deep squats about 2 days ago and i can safely say any time i take a step i feel like ive just been in a prison movie, my glutes are the sorest they have ever been with my hamstrings nipping at their heals. i only did 3/4of the weight i usually do but i think i still mighta gone overboard, well in the words of ron burgundy "its a deep burn, oh its so deep" thats all for now, cya tommorow for my new diet, tweaked routine and new outlook

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

good luck with the bulking mate, keep up the good work

OK started new Routine today and felt alright, seems more balance but only time will tell

Monday Sets~Reps
Flat Wide Grip Bench 4~8
Dumbell Single Arm Row 4~10
Incline Wide Grip Bench 3~8
Wide Grip Pullups 3~10
Weighted Tricep Dips 3~10
EZ BB Curls 3~12

Tuesday
BB Squats 4~10
Leg Press 4~10
Hyperextensions 3~20
Hamstring Curls 3~10
Calf Press 3~20
Hanging Leg Raise 3~12

Thursday
Flat Wide Grip Bench 4~8
Seated Rows 4~10
Incline Wide Grip Bench 3~8
Close Grip Chinups 3~10
EZ BB Upright Rows 3~10
EZ BB Skullcrushers 3~12

Friday
BB Squats 4~10
Leg press 4~10
Hyperextensions 3~20
Hamstring Curls 3~10
Standing Calf Raise 3~20
Hanging Leg Raise 3~12


gonna give deads a bit of a break for a bit as atm at my job im required to do a lotta lifting and my lower back is already taking a pounding. well now for what i did today

Flat Bench:
Bar weight 8 reps
40 kg 8 reps
60 kg 8 reps
70 kg 8 reps
70 kg 8 reps
70 kg 8 reps
felt kinda crap today, i felt as though i could do 80 but my technique just felt awkward and i couldnt put my finger on what exactly was wrong

One Arm Row:
17.5 kg 10 reps
20 kg 10 reps
20 kg 20 reps
20 kg 10 reps
felt pretty good after these, upper my weight and change technique slightly, starting to like rows

Incline Bench:
Bar weight 8 reps
40 kg 8 reps
70 kg 8 reps
70 kg 8 reps
70 kg 8 reps
right now even though im lifting the same with incline and flat, i feel stronger on flat and know that in the next week weeks ill be hitting 80 kg.

Wide Grip Pullups:
10 reps
10 reps
10 reps
im getting stronger at these, might hafta start using some weights on it.

Wide Grip Tricep dip
bodyweight 10 reps
10 kg 10 reps
15 kg 10 reps
20 kg 10 reps
triceps felt like jelly afterwards and i startled a few members with some heavy groaning but i felt good afterwards

EZ BB Curls
bar weight 10 reps
25 kg 10 reps
30 kg 10 reps
30 kg 10 reps
getting steadily better at these, biceps are growing even if not in inches, losing fat on them and getting a lotta veins coming through, pretty sweet

overall today was a good session as i was pretty much alone in there, looking forward to tommorow

i also promised id have my diet nailed by today, well due to lack of shopping i had to use a lot of chicken

9am 4 weetbix, 3 egg whites, 3 whole eggs poached
11:30am PWO 30 g whey + 10 g creatine
1:30pm 100g chicken breast + powerade
4:30 100g chicken breast on tortilla with lettuce and tomato
5:45 100 g chicken breast mixed in with salad
8:00 100g chicken on 9" roll
11:00 cottage cheese with water crackers

i got the 7 meals im aiming for and all protein necessary but my main carb source was through powerade which i know isnt ideal but contains maltodextrin which cant be bad right?

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

took the rest of the week off this week, got nailed with a few things that neede sorting out and just needed a mental break from everything. got my license now so i am feeling positive about that, can train and buy food whenever i want, huge psychological boost and now im earning double what i have been previously but now have massive amounts of responsibility and people who are training me are pretty retarded... oh well next week is a whole new week!

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

cant believe how quickly the last few weeks has fallen apart, i had gotten into a solid routine gym wise and was starting to eat right, small portions and getting all the proteins/carbs/fat i needed
suddenly i juist stopped eating right and i ate 5 whole cheesecakes in a space of about 6 days, eating whole loaves of bread in one hit before i realised i havent trained in over a week and been eating like a bloody bear going into hibernation.

i feel weaker and know that my muscle mass has gone down... hopefully not to much i just seem to have lost all motivation since failing my drivers license test and my latest acne breakout... which hsa gotten a lot better since. i fouind out today i gotto wait over a month and a half before i can retake my test and if i fail again ill be looking at another 2 month wait... all the pressure is just getting on top of me and i know i need to start forcing myself to go again because it gives me the focus and control i need...

So as god as my witness, tommorow im going to buy myself that blender, buy myself a amazing outfit for going out tommorow night, finally make a move on the most gorgeous girl ive ever laid eyes on and show up to work on thursday, nail the sh!t out of my shift and go to the gym afterwards and hit all my old weights. i will do it theres no doubt now, willpower will pull me through this.

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

nice journal

keep going mate, it'll all come together

take a look at my journal, i'm in a pretty similar condition to you

did i read that you were also 17?

ORIGINAL: snake124

nice journal

keep going mate, it'll all come together

take a look at my journal, i'm in a pretty similar condition to you

did i read that you were also 17?

yep mate turning 18this December, nice journal mate and from your stats we are in very similar condition, looking forward to following your progress mate good luck

Now for a very fitting topic for my 450th post i nailed the crap out of my routine today somehow managing a new PB on Bench press, 90kg for 2. i feel like i could have possibly pushed myself further but had no spotter and didn't like the look of any of the weekender's, at least not enough to put my life in their hands ha ha. also lookin pretty ripped which is normally good but as im trying to bulk i dunno, abs almost completely set in with only a small amount of fat on the bottom, chest getting a nice square shape and even my legs are looking a lot more tones and shapely than ive seen since my footy days. morale is high even though due to getting spanked at work, barely got to eat anything. expect me to report back in tomorrow with blow by blow results of the diet and routine. weathers bloody cold so need to get some headache tablets, bloody hope im not getting a cold because im really settling in to the new lifestyle and relishing the self control and discipline required. also on a side note, didnt actually make a move on the dream girl but getting closer

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.