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06-11-2007, 09:09 AM
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Matt 58's Training Journal.
Well i'm going to start up a journal on here, figure it help me out a lot. First i'll show some info about me, my diet, and routine.
BULKING PHASE Age: 18 Height: 5’9 ½ Current Weight: 175lbs · Goal Weight: 200lbs BF: 10-11% Nutrition Info: Total Caloric Intake: 2,800+ Nutrient Ratio: 40-40-20 Protein: 280g Carbs: 280g Fats: 62g *NOTE: Cardio and rest days will have a lower intake of carbs. I won't be afraid to eat more than the numbers above, if i'm still hungry then i'll have another serving of rice, etc. I'll probably cheat 1xweek or 1x every other week. Supplements: Bioplex 100% Whey Protein ISS Research Complete Creatine Dextrose Multivitamin Fish Oil *Add BCAA's or L-Leucine later when I get the money. Dosages: 1. PWO (10:30-11:00AM) : 5g of creatine w/ 60g dextrose (about 1/3 cup) – Chase with 2 scoops of whey w/ 16oz water 2. 5:30 PM – 1 HR before dinner – 5g of creatine w/ 30g dextrose chased w/ 1 scoop of whey w/ 8oz water. Workout Split Week 1: Monday- Legs/Abs Tuesday- Chest/Shoulders/Triceps Wednesday- Rest Thursday - Back/Biceps/Forearms Friday- Legs/Abs Sat & Sun - Rest Week 2: Monday- Chest/Shoulders/Triceps Tuesday- Back/Biceps/Forearms Wednesday- Rest Thursday- Legs/Abs Friday - Chest/Shoulders/Triceps Sat & Sun – Rest Week 3: Monday- Back/Biceps/Forearms Tuesday- Legs/Abs Wednesday- Rest Thursday- Chest/Shoulders/Triceps Friday - Back/Biceps/Forearms Sat & Sun - Rest Week 4: Repeat Cycle ..That's about all the info I can think of for now. "To a real warrior, power perceived may be power achieved." 
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06-11-2007, 09:14 AM
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Week 1
6/11/07 Legs/Calves/Abs Squat - 275x5 275x5 300x3 300x3 Alt. Lunges - 135x6 135x6 135x6 SLDL - 225x5 225x5 225x5 GHR's: Negatives - BWx3 BWx3 Calf Raises 21's - 185x21x3 Cable Crunches - 50x12 60x10 60x10 Leg Raises - 8x12 8x12 *Side Notes: Weights felt heavy and no where near as strong as I was last year. It is hard not to think where I could be if it wasn't for the injuries from football.  For GHR's I just slowly went down and then pushed my way back up, their was no way I could get myself back up without assisting myself. Man they were hard and they kicked my ass.
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06-11-2007, 11:44 AM
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glad you made a log bro..good luck with your bulk
gonna keep an eye on your log!
__________________
Discount code: DDL069 @ TP / TPC And save 5% on your next order!
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06-11-2007, 12:49 PM
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Here is how my usual diet will look like:
8:00AM - 2 scoops of whey 1 1/4 cup of oats 1 banana Pro: 53.5 Carbs: 98.5 Fat: 9.5 11:00AM - PWO 2 scoops of whey 60g dextrose 5g creatine Pro: 40 Carbs: 64 Fat:2 12:00PM - PWOM 16oz skim milk steak/chicken/tuna/fish/beef rice/pasta/bread Pro:60+ Carbs: 100+ Fats: 10g 2:30PM tuna/chicken/steak/fish/beef/turkey 2 slices bread carrots Pro:40+ Carbs:36 Fat:5 4:30PM turkey/tuna/chicken sandwich 2 slices bread/bagel Pro: 35+ Carbs: 30g Fat: 4g 5:30PM 5 g of creatine 30g dextrose CHASED with 1/2 scoop whey Pro: 10g Carbs: 30 Fats: 0 6:30-7:00PM - Dinner steak/tuna/chicken/beef/fish/pork veggies salad olive oil Pro: 40+ Carbs: 15g Fats: 15g 8:30PM- Snack Celery PB/nuts Pro: 8g Carbs: 10 Fats: 15 9:30-10:00PM 4 egg whites 3 whole cup milk Pro: 45 Carb: 12 Fats: 15g Total: Protein: 330+g..wow didn't know it was that high lol Carbs: (counting trace carbs)395.5g that is w/ trace carbs and dextrose Fats: 75g TOTAL CALORIES: About 3,600 ...After adding all these up I had no idea I would be eating 3,600 calories a day. lol Hope it is not to much and might have to make some adjustments. I only had the 1st 4 meals and was just guessing and trying to plan out how it would be. What do you think?
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06-11-2007, 01:38 PM
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I don't think you'll have any trouble bulking with that many calories. You seem to have learned much, young padewan! Everything looks good to me, the only thing I'd like to see is maybe some more veggies. Try to get some salad in with lunch too.
EDIT: tried to rep you but I gotta spread the love some first....
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06-11-2007, 01:54 PM
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diet looks solid, but like joemomma said add a bit more veggies..
is that your carb intake everyday? or just on high carb days eg. leg days?
__________________
Discount code: DDL069 @ TP / TPC And save 5% on your next order!
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06-11-2007, 02:28 PM
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Quote:
 ........... Yeah, i'll add another salad to one of my meals. As far as that being the amount of carbs each day, probably not. I know on my off/cardio days i'll be reducing the amount of carbs. Not sure if I should drop them on chest, back days etc. I can just experiment with it and see how it goes.
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06-12-2007, 08:46 AM
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Week 1
6/12/07 Chest/Shoulders/Triceps Bench Press - 250x5 250x5 260x3 260x3 Incline - 185x6ez 200x5 200x5 MP - 155x5 155x5 155x5 Lateral Raises - 25'sx10 25'sx10 25'sx10 Narrow Bench - 185x8 205x6 205x6 Dips - 50x8 50x8 50x8 *Side Notes: Bench is still not as heavy as I want it to be but it will come. I plan on jumping real quick on bench and squat. For dips I don't have a weighted dip belt so I threw 2 25's in a backpack and went to it. Overall felt really good and lots of energy. ...gotta go, cooking some pasta! ...Man i'm stuffing myself, ever since taking dextrose PWO i'm finding it harder to eat 45 mins later. My PWO meal was 3 oz pasta w/ 6oz chicken and 3oz beef. It took me almost 30 mins to eat the entire meal. I was actually on the toilet half way through and still eating my meal. 
Last edited by Matt58; 06-12-2007 at 09:53 AM.
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06-13-2007, 07:48 AM
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Week 1
6/13/07 AM Cardio - 45mins: 8:00-8:45am 7 incline - 3mph *Side Notes: Legs are still pretty sore, chest isn't as bad, i've been icing and stretching frequently. I hope my legs are recovered in time for Friday, tomorrow I got deads.
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06-14-2007, 09:15 AM
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Week 1
6/14/07 Back/Biceps/Forearms Bent Rows - 135x8x3 Yate Rows - 135x8x3 Rack Chins - BWx10x3 Face Pulls - 50x12 60x10x3 Straight BB Curls - 85x8x3 Hammer Curls - 35'sx10x3 Plate Pinchers - LEFT: 10'sx22sec 10'sx16sec RIGHT: 10'sx24sec 10's20sec *Side Notes: Ok,you're probably wondering where deadlifts are and why the weight is so light, well I woke up this morning and my hamstrings were still extremely sore. They even started cramping and it was hard to even walk, I have no idea why. Anyways I couldn't even go heavy on rows because my hamstrings would start to get real tight and get this hot weird feeling. So I just did light weight and really controlled it as best as I can, I would've went higher but after 8 or so reps the pain started coming again. After lifting I took a long cold bath and rinsed down with hot water, I felt a lot better after that. Tomorrow is leg day again, I hope i'm ready to go. What if there still how they are today, what should I do about tomorrrow? I'm going to ice A LOT today and stretch. Man, i'm so pissed off I couldn't do deads or go heavy on anything else! Someone cheer me up....
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06-15-2007, 08:04 AM
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Week 1
6/15/07 Legs(REHAB)/Abs Hip Extensions - 4x15 Hip Abductors - 4x15 Good Morning(With Hold) - 3x8 Cable Crunches - 60x10x4 *Side Notes: Again my hamstrings are sore and now questioning if it is an injury or not.  I was going to do box squats, both low and high, but when I was warming up I knew I couldn't do them and did not want to risk making it any worse. It's not the whole hamstring it is like right below the ass cheeks and they just get real tight if I put any heavy strain on it.I'm very mad and know each day this effects me that is one day I lose in trying to get bigger, etc. So i'll be icing again all day and stretching. Lets hope this goes away soon.....
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06-18-2007, 09:08 AM
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Week 2
6/18/07 Chest/Shoulders/Triceps Bench Press - 255x5 255x5 265x3 270x3 Incline - 205x5 210x5 215x5 Arnold Press - 35'sx15 35'sx15 BB Front Raises - 55x10 55x10 Incline Lateral Raises - 15x12 15x12 15x12 Narrow Bench - 205x8 210x8 215x6 Dips - 50x8 50x8 50x8 *Side Notes:Felt really good and weight increase a good amount from last workout. Don't really care I just hope my hamstring will heal so I can get back to heavy deads and squats. I need to buy some heavier DB's that is for sure. Really like the BB front raises, always wanted to try it ever since i've seen Ronnie do them in a video. That's about it time for my PWO meal; ground beef and pasta. 
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06-19-2007, 10:02 AM
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Week 2
6/19/07 Back/Biceps/Forearms Deadlift - 300x5 305x5 320x3 325x3 Yate Rows - 185x8 205x6 205x6 205x6 Hang Cleans - 185x8 190x6 195x6 Chin Pulldowns - 140x10 150x8 160x8 BB Curls - 85x10 90x8 90x8 Pinwheel Curls - 35'sx10 35'sx10 35'sx10 *Side Notes: First time ever doing regular deads(instead of sumos) and pretty happy with how I did. Took me forever to warm up though because I was testing out my hammie and see how it was, felt good so I just kept getting heavier and heavier. First time doing cleans in about a year and felt really good, I missed them. lol Rows were rough, they always put a lot of strain on my lower back, just try and keep it as controlles as possible.
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06-21-2007, 08:30 AM
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Week 2
6/21/07 Legs/Calves/Abs - Light/High Reps Squat ATG - 185x12 185x12 225x10 225x10 Leg Press - 4Platesx15 6Platesx12 8Platesx10 SLDL - 135x10 185x10 185x10 Leg Press Calf Raises - 4Platesx15x3 Cable Crunches - 60x12x3 *Side Notes: Was testing my hammie and just knew I shouldn't go heavy and risk messing it up again. Besides that my hammie felt pretty good and think this lighter day should help me. I went to a gym today, got a free pass, so that's why I did leg press today, felt real good. Man but after the 1st 3 exercises I was beat and knew it was enough. Kept it real light on SLDL and just went real slow to get a nice stretch for the hammie. Hopefully i'll be ready to go heavy next week on squats, icing it up now.
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06-22-2007, 08:14 AM
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Week 2
6/22/07 Chest/Shoulders/Triceps DB Bench - 100'sx5 100'sx5 100'sx5 105'sx4 DB Incline - 85'sx6 90'sx5 90'sx5 DB MP - 65'sx5 65'sx5 65'sx5 Lateral Raise - 25'sx10 25'sx10 25'sx9 Skull Crushers - 65x10 75x8 75x8 Dips - 50x8 50x8 50x8 *Side Notes: Again I went to the gym and have 1 more free pass left. So I did mostly DB exercises today and felt real good but after my two chest exercises my shoulders already felt beat. lol I like the gym I go to,dirty weight room, cracked mirros, and you can make noises. Only thing don't like about it is music isn't loud and my workout partner is a dumbass....icing the hammie
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06-22-2007, 08:25 AM
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