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JF strength and mass gains

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JF
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2003/06/18 22:22:57 (permalink)

JF strength and mass gains

Well, my new strength/mass cycle kind of starts today. Kind of since my diet will only start tomorrow but I'm too eager to start my new routine to wait until then :)

I'll post here my meals and training every single day and you'll be invited to comment on any point you wish, wether general or specific. After all, this journal will be a tool to keep me focused and in line (people are watching so I'll give my max!).

My goals are, in order of importance:
1) Strength
2) Mass
3) Loss of bodyfat if possible

And my stats are: 19 years old, 137 lbs, 5'7" and my lift are ridiculously low, but I'll be HONEST about them and POST them for every training session. No excuses will be given here folks.

Coming up later this evening, leg day.
#1

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    Clarkson
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    RE: JF strength and mass gains 2003/06/18 22:55:15 (permalink)
    TBH mate although it is possible to gain muscle and loose fat similtaniously it isnt easy and it is not usually recommended for beginners.

    At 140lbs I would recommend you to concentrate on training hard and eating with not too much cardio. If you concentrate on strength/mass rather than trying to cut and bulk at the same time, Im sure you will see much more rapid results.

    Googd luck matey!
    #2
    Big Les
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    RE: JF strength and mass gains 2003/06/18 23:45:10 (permalink)
    I am with clarkson on this one - do one or the other.
    I cutting and my priority is to lose fat and hang on to the muscle I have.
    Even with a serious cycle plus genetics that trick is the hardest in Bodybuilding.

    At 140lbs I would concentrate on getting to 240lbs and the same bodyfat %. Once you have the muscle then you refine it!

    Big Les
    #3
    JF
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    RE: JF strength and mass gains 2003/06/19 00:32:27 (permalink)
    Guys, I forgot to mention that my cutting cycle has ended, it's over and this is why losing bf is at number 3. Believe me, I've had my fair share of HIIT and low-carb diets for now, I'll only have two 55-60% HR sessions a week for a couple of weeks plus the odd maximum effort just to assure I stay fit and in good shape. If I lose some, then golly good gosh, great, if not, well too bad.

    Anyway, I'm back from leg day. Here are the stats:

    Squats 5,5,5,5,5 180 lbs (will up amount by 10 lbs next week)
    Lunges 5,5,4 100 lbs total (will up amount and see how it goes)
    Military Press with Dumbbell 5,4,3 70 lbs total (failure)

    Had trouble changing myself after that. Really, I had trouble clothing myself... Anyway, will up the weigth amount on the lunges for the simple reason that my grip gave way before my legs. I feel that I could've handled a bit more. So, even if I just manage something like 5,5,3 next time, I'll still have worked my legs more (and my grip will have to cope...).

    Speaking of grip, I was supposed to include some exercises for them today. No luck with that since I had trouble lifting the light 35 lbs dumbbells from the rack after my set of lunges. But this doesn't mean that I quit, ho no, that's not how it works. I'll work it tomorrow night with some light cardio. Farmers walk, brother carry (where I carry my brother in my arms until my legs give way), towel hangs and sledgehammer key pinch are to the program. Can't wait!

    Routine (replace HIIT with cardio and drop the grip on leg day and you have my routine): http://muscletalk.co.uk/topic.asp?TOPIC_ID=50778

    #4
    tbowman
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    RE: JF strength and mass gains 2003/06/19 19:53:40 (permalink)
    You doing deadlifts?
    #5
    JF
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    RE: JF strength and mass gains 2003/06/19 21:59:42 (permalink)
    My diet for today has been (and will be):

    6:00 Whey in water
    6:10 Porridge + lots of milk + tall glass of water + banana
    9:30 Cheese Sandwich + lots of veggies
    12:00 Ham Sandwich + low fat yogurt + Tomato juice + veggies
    14:30 Mountain of cottage cheese + veggies
    16:30 Tall glass of milk + peanut butter
    Will be...
    19:00 Huge supper consisting of mashed potatoes, chicken, milk and fruit
    22:00 Tuna (170g) + cottage cheese

    I'm thinking of eating more for lunch (12:00) since I was really hungry and didn't really felt full afterwards. Will try to squeeze some more ham/chicken/whatever in there or bring along some peanut butter.

    tbowman - Yes I do include deadlifts in my routine. I haven't been doing them for long, but I love every single second of them and will pack as much weight as I feel confident with.

    And for those interested, I'll move grip day to monday (after back) since doing three workouts in a row might not be the best idea ever. I,ll still be doing cardio tonight tough.
    #6
    JF
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    RE: JF strength and mass gains 2003/06/21 03:33:01 (permalink)
    Diet, for today:
    6:00 Whey in water
    6:15 Large portion of porridge + 300 mL milk + banana + peanut butter
    9:30 Cheese Sandwich + veggies
    11:45 Large portion of mashed potatoes + chicken in olive oil + yogurt + veggies + tomato juice
    14:30 Cottage cheese + veggies
    16:15 Milk + peanut butter (really feeling bloated after this meal)
    18:30 Home made Cheeseburger (large lean steak on wholewheat bun) + banana
    20:00 Train (training was delayed... should've been 19:30)
    Post workout (21:00 ish) Whey in water
    22:00 140g tuna + some cheese + small portion of porridge (I plan on waking up late tomorrow and don't want to miss on carbs, plus, I was hungry as hell).

    Now, the meaty part, chest day. Workout was average: I arrived late only to find an unusable dipping belt in gym (the thing is huge and cannot be fitted for someone who doesn't look like Hulk it seems). Had to strap some of those weighted pads people use to "tone" their body. I don't know how much they weigth and I don't really care, as long as I use more of them along the road, I'll be a happy man... Anyway, here are the stats:

    5,(up the weigth slightly)5,5,4,4 Dips (failure, will use second set weight next week)
    5,3,5 60 lbs total Incline dumbbell press (I wasn't into it, I really fukced up big time, will up the weigth next week anyway and use decline since I can shift more weigth this way after dips)
    5,4,4 70 lbs close grip bench (failure, will keep same weigth for next week)
    2X8 Oblique crunches on Swiss Ball (10 lbs behind neck)
    2X10 Crunches on Swiss Ball (35 lbs on chest)
    1X10 Weigthed leg raises (failure at 9)
    1X10 Roman Chair (35 lbs)
    3X1 max stomach vacums

    First time ever that my abs went to real failure! That really made my workout and made up for the Incline and Close grip fiascos...

    #7
    JF
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    RE: JF strength and mass gains 2003/06/22 00:53:44 (permalink)
    Today was scale day. I weigthed in at 138, wich is slightly less than what I had begun with (139 on the morning of the beginning of the diet) but with the protein I'm eating, I surely didn't lose any muscles... Energy is amazing due to increase of carbs; I feel like a million bucks and really look foward to using that energy for back day. Anyway, diet is a bit shaky today, but I did my best:

    8:15 Whey in Water
    8:30 Porridge + yogurt + 300 mL skimmed milk + peanut butter (really was starving)
    10:30 Remaining bits of tuna from yesterday's night meal + cheese sandwich (only one slice of bread)+ carrot
    12:30 Large BBQ Chicken Breast (Homemade)+ tomatoes, cucumber, jacket potato + glass of milk
    15:15 Cottage Cheese (couldn't get more food down my neck)
    17:45 Huge Steak (300g+) + jacket potato + onions
    19:00 Cardio (power walking 15 mins, jog 10 mins, power walking 20 mins)
    19:40 Small amount of whey in water
    Will be during the evening depending of what time I plan on going to sleep
    Tuna + cottage cheese + porridge (I like it before bed)

    Also, what do you guys think of eating in the night (in small amounts mind you)?

    PS: Body feeling/looking fuller already, altough it could be due to water retention or my imagination...

    #8
    JF
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    RE: JF strength and mass gains 2003/06/22 23:21:26 (permalink)
    As of today, diet went as follow:

    8:15 Whey in water
    8:20 Porridge + 300 mL milk + raisins + some nuts
    11:00 Huge meal consisting of eggpie+ ham+ sausages + milk + bacon and potatoes. I hate some fruit and veg too. Felt really full but fueled up afterwards.
    11:45 Train (gym closes at 13:00 on Sundays, aaarghhh!)
    12:45 Whey in water postworkout
    14:30 Peanut butter sandwich (1 slice wholewheat bread) + large serving cottage cheese + banana
    17:30 Pork with wild rice + baked beans+ veggies
    Are planned
    20:00 Tin of tuna + some bread (1-2 slices)
    22:00 Milk + cottage cheese or other low-fat cheese.

    My diet sucked today, badly, but I'll be more focused tomorrow since I'll only have my boring work to care for. On the other hand, training was a freaking blast. Here are the stats:

    Deads 5,5,5,5,5 150 lbs approx (will up the weigth by 10 lbs next week)
    Chin ups 5,5,5 (will strap on 10 lbs to myself next week)
    Barbell Curls 5,5,4 (this was really a test since I used a straigth bar and was puzzled about it's weigth so I gradually increased it, I'll keep second set weigth for next week wich was 50 lbs+bar)

    Not going to failure feels like a new world for me. I don't preocupy myself with having a pump or feeling tired after first set anymore: the heavy load (for me that is) has obligated me to focus more on the actual lifting because of the brief sets. Also, on another tangent, I'm getting tiny bitsy spots on my rigth forearm (overhand grip) from doing deads, is this normal? Doesn't hurt or anything, only looks funny (funny like the feeling I had doing them, almost passed out! Yeah!)
    #9
    JF
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    RE: JF strength and mass gains 2003/06/24 00:07:59 (permalink)
    All around, diet today was better/cleaner altough I feel I still could be stricter, especially with macronutrients distribution and veg eating:

    6:00 Whey in water
    6:15 Porridge + raisins + banana + 300 mL skimmed milk
    9:30 Cheese sandwich + yogurt + veggies + small serving cottage cheese
    12:00 Chicken salad + assorted veggies + tomato juice + remaining of cottage cheese
    14:30 500 mL 2%fat milk + 40g cheese (I know, lots of dairy today, will try to find a solution)
    16:30 100g Chicken (really didn't feel all that much hungry)
    18:30 BBQ Pork burgers (wholewheat bun and extra lean meat)+ veggies + 2 prunes
    Will come... Dreaded tuna, cottage cheese and cardio (likely will be sprints in order to stay pretty lean while getting some power).

    For the vegans out there, what do you guys eat as far as wholefood goes in order to get the protein necessary for a day? Cuz I'd really like more diversity in order to boost my protein count without adding to the fat count (carbs are always good if kept clean).
    #10
    JF
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    RE: JF strength and mass gains 2003/06/25 02:02:27 (permalink)
    Diet today was very very good:

    9:30 Whey in water
    9:45 Porridge + raisins + nuts + 300 mL Skimmed Milk + 1 egg
    12:30 Huge Salad with lettuce + pepper + cucumber + nuts + cheese + cottage cheese + ham + bacon + chicken + 1/2 apple + homemade dressing + 1 wheetabix
    15:00 120 g tuna + 1/2 apple
    17:45 Chicken and pesto on wholewheat pasta topped with grilled cheese + banana
    20:30 Large serving cottage cheese
    And I'll have a glass of milk with a small portion of porridge just before bed (around 22:30-40).

    Today was rest day, so nothing to add except that I'm really feeling like I'm the only one reading this [:p]
    #11
    JF
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    RE: JF strength and mass gains 2003/07/18 02:54:27 (permalink)
    After nearly one month after the begining of my routine, I feel the need to compare some of my lifts to what I was doing back then. So, here it goes (I'll only mention core lift since I find myself doing a rotation of assistance exercises so keeping track of them is kind of pointless).

    All lifts are 5X5 for core and 3X5 for rest
    Hack Squat (since I cannot do Back Squats anymore) + 20 lbs (140/160)
    Deadlif + 30 lbs (150/180) with PB set at 245
    Dips + 20 lbs (very sligth weigth/25)
    Flat DB Bench + 10 lbs (30/40)
    Chins (Changed rep scheme to 3X3 so can't really put a figure, but my form is now better)

    So, basically, I've seen good gains in the strength department. It's still way too early to see vast changes, but I feel more stronger/confident with the weights and that was one of my goals too.
    #12
    JF
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    RE: JF strength and mass gains 2003/08/02 20:25:51 (permalink)
    Tought I'll update this journal in order to say that I'm now at 142 lbs, wich is not huge, but since it's strenght that I'm after, it's a bonus. Anyway, here are some updates:

    Hack Squats 5X5 180-190?? lbs (140 lbs + whatever an Oly Bar weights)
    Dips, still at same weight
    Deadlift at easy as hell 190 lbs (as in 5X5+2 reps on last set + a triple at 210 last training session), will try on 210 lbs this week
    Flat Bench, still at same weight but way more confident handling the weight (will increase soon)
    #13
    JF
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    RE: JF strength and mass gains 2003/08/03 23:59:47 (permalink)
    Today's workout (all in lbs):
    Deadlift 1X5 (at 180 + oly bar) 4X5 (at 160 + oly bar)
    Chin ups 1X3 (+20) + some negatives and unweigthed ones (my hand was bleeding all over the place by then)
    One handed DB Row 2X5 (55)
    DB Military Press 1X5 (at 30) 1X6 (at 35) 1X3 (at 35)

    Overall, good session despite my pathetic chinning (grip was failing plus calouse bleeding on the bar). Deadlift didn't go through the roof, mainly due to the fact that I've started using an oly bar (gym finally bougth a good quality one) and my grip sucks so much donkey rear using one it's not even funny. I was too eager to use 4 plates I guess. Increased weight on row tough (and they felt easy).

    Might drop chinning for a few weeks and start barbell rowing since my lat strength is probably what's holding my bench. Plus I need some change. Also, if anyone is reading this, please let me know.
    #14
    JF
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    RE: JF strength and mass gains 2003/08/06 22:27:12 (permalink)
    Yesterday's workout:

    Chest Day
    Dips 3,3,2 (first and second sets at 30 lbs, last set at 35)
    Flat DB Bench 3,3,1 (using 45's)
    Floor Presses 1X5 (using 35's) 1X3 (using 40's)
    Farmer's Walk 2X (using 75 lbs in each hand)
    Static Holds 2X (using 85 lbs in each hand)
    Ab Work

    Nice little session there, altough it might not show from the numbers. My form was quite good, except on the floor presses since it was the first time I'd done them. I reassed myself in this workout and I'm pleased with what I see. Dipping will be done with 32 lbs next week, I'll nail the bench easily (my hand was still nagging me on the last set, plus, my form at the first rep annihilated my concentration) and floor presses will be 1X5 at 40. Both Farmer's Walk and Static Holds poundages will increase.

    PS: I wasn't even able to press a 40 pounds dumbbell for one rep before starting this routine!
    #15
    JF
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    RE: JF strength and mass gains 2003/08/09 00:16:20 (permalink)
    Worse session ever. My mind wasn't at it and I still don't know why I went to the gym in the first place, I felt weak, feeble and was under rested. Might be that I had postponed that session before. Only positive point, I gave some Zercher Squats a go and liked what I saw, so I might try to incorporate some into my routine... if I don't scratch that one completly and start a new one...

    I really need to get hold of a squat rack again, hack squats just doesn't cut it for me (except for my hands, that they cut mercilessly every week).
    #16
    mb
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    RE: JF strength and mass gains 2003/08/09 15:14:48 (permalink)
    quote:
    Originally posted by JF
    Also, if anyone is reading this, please let me know.


    Not sure if anybody is... [V]

    But it is still a good thing to write everything down, and (hopefully in not too long) you'll be able to refer back to the early posts and reflect on how far you've come.
    #17
    DerMalePhonkMann
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    RE: JF strength and mass gains 2003/08/09 17:01:35 (permalink)
    Have you put on much weight?

    At the start, you mentioned cardio, are you still doing cardio?

    How's the diet going?
    #18
    JF
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    RE: JF strength and mass gains 2003/08/09 22:16:24 (permalink)
    Yep, still doing cardio 2-3 times a week (HIIT style) and still dieting altough I have stoped stuffing myself BB style. I still eat big protein tough, carbs and fats are moderate and I eat 5-6 times a day.

    I'm now hovering at around 142 lbs, wich is 5 lbs heavier than when I started. My back, legs and traps look much better/thicker tough. The traps have literally exploded!
    #19
    TheMasterPlan
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    RE: JF strength and mass gains 2003/08/10 17:53:01 (permalink)
    well thats 5lb that i havent managed to gain in my last 6 weeks :(
    does anyone have a violin handy??

    Its good you're adding weight, its a great feeling to know you're progressing eh?

    I wouldnt worry about the lack of response here on the journal, if i worried about lack of response on my progress journal i think id be suicidal by now.
    Like mb said, its useful for your own purposes to compare back in weeks/months to come.
    Its how ive come to fully appreciate that i havent gained a jot of weight in 6 weeks!! but my deadlift has improved to new heights, which helps to lessen the time i spend sobbing into my pillow every night..

    stick with it, and may your quest yeild much muscle!

    L.
    #20
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