AUTIGER'S College Student Journal
well, im back to doing a journal. for the past 2 months I have been pretty slack on my dieting and weights. Lets start this by telling my past. I started weightlifting very seriously on August 26, 2002 after I realized that I looked like **** in the newspaper(picture of me came out and I had a gut and not much muscle tone, very dissapointing). well at this time I was 18 years old, 185 pounds, and 6 feet tall and probably around 18% bf. I don't have anything recorded until around 2-23-03. here are my stats on that day:
weight 192 lbs.
Bench Max: 235
I am sure that i cheated alittle on those measurements but we will say somewhere in that area. Oh and at this time I didn't have a diet plan at all. just ate like a normal college kid, drank a lot and things like that.
So I'll skip ahead when I started to do things alittle more correctly. At this time I still didn't have a diet plan, i was on a loose diet plan of just not eating too much crap, but as pear pressure hit me I still drank most nights of the week. My next measurements came on 6-29-03:
Weight 195 lbs
Bench Max 275 lbs.
At this time I was on a 4 day split of 3x8 set/rep scheme, and 3 exercises per body part.
Monday: Chest, Bis
Tuesday: Legs, Abs
Thursday: SHoulders, Tri's
Friday: Back, Traps
All this time I never did cardio either, wish i would of done it a long time ago and maybe i wouldn't have this much fat on me heh.
I didn't seem to start keeping good records until 10-23-03. At this time I started the 5x5 routine and a bulking diet.
Monday-Squat, SLDLs, Claf Raisers, Crunches
Wednesday-Bench Press, SHoulder pRess, Dips
Friday-Deadlifts, Chins, Bent over Rows
7:30 1 scoop whey protein
8:00 breakfast large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g
1 slice wholemeal bread toasted + olive oil spread
½ portion weight gain drink with water
100ml orange juice + 1 tblsp olive oil
10:30 sandwich (wholemeal bread + olive oil spread + filling)
12:30 tuna (95g)
½ small chicken breast (60g)
2 slices wholemeal bread + olive oil spread
low fat yoghurt
15:00 sandwich (wholemeal bread + olive oil spread + filling)
drink of skimmed milk - 1/3 pint
17:00 ½ portion weight gain drink with skimmed milk
18:30 (trained) 1 scoop whey protein
19:30 mackerel (95g), or Salmon
½ small chicken breast (60g)
either 2 medium jacket potatoes
or 200g boiled brown rice
or 350g boiled wholewheat pasta
low fat yoghurt
22:00 large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar
23:30 1 scoop whey protein
I still did no cardio!!! I was 195 lbs, and about 13% body fat at this time. bench max was 275, squat max was 365, dead max was 385.
well I strictly follwed this program. only problem is that i ate the exact same thing everyday, i didn't involve variety into everything. but i believe its alot easier to eat the same foods while bulking since you eat so damn much. I lasted on this program until 12-10-03, I was 208 lbs., 15% bf, bench max 335, squat max 435, dead max 465. at this time it was christmas break from college and i was going home. so i planned on taking a week off then up calories for 2 weeks after that while still lifting and then work my way down to cutting diet by mid january when i had to come back to school. during the week off i got the flu and lost about 7 or 8 pounds. well while sitting at home, i stopped lifting and eating right for the month i was home. by the time i came back to school i was 195 lbs. and around 15% bf still. I immediately started a cutting diet which was stupid but its what i decided to do. i should of uped my calories so i could gain some of the muscle back that i lost. all my lifts went drastically down, but thats ok, i decided i need to get alittle cut up for spring break and summer time.
I started out on a 4 day split of 3x8 rep/set scheme just to get back into lifting and things. well on 2-2-04 is when i started my next 5x5 routine on a rough cutting diet. My measurements on 1-30-04 were:
Weight 193.8 lbs.
15.25"(R) 15.00"(L) Bicep
12.50"(R) 12.50"(L) Forearm
23.25"(R) 23.25"(L) Thigh
14.75"(R) 15.00"(L) Calf
I have decided to have 5 different diet plans to mix up as I want so i don't keep eating the same things over and over again. I haven't finished those yet but i will post those later. My routine looks like this now and I will include the weight I started with 10 days ago:
MOnday:Deadlift(315lbs.), Wide CHins(Body Weight), Curls(80 lbs. easy bar), Shrugs(65 lbs. 2x12)
Tuesday:30 minutes on the elyptical machine(trying to get used to cardio)
Wednesday:Bench Press(235lbs.),Shoulder Press(135lbs.),Inside Grip Bench Press(170lbs.)
Thursday:30 minutes on elyptical
Friday:Front Squats(185lbs.),SLDLs(225lbs.),Calf Raisers, Abs
Saturday:30 minutes on elyptical
This week I have started HIIT training and will start recording on here starting tommorrow.
Thanks if you've read all this and sorry this was so long, its more for me though, so i remember what Ive done.