Jragon's Training Log

[Jragon]

I started a few months ago inconsistently just to get a feel and back into working out.

Few weeks ago I got serious and back into it on a consistent basis. Now I'm going into Week 5 on Monday. This is the weekends where I finally have time to myself to chill and start a log.

I'm skinny with a six pack. Now I look to get big. I look forward to keep up with this on a consistent basis and the end results here are my logs for my routine.

Week 1

Monday: CARDIO

Tuesday:
CHEST
bench press (4 x 8)
incline bench press (4 x 8)
1/4 moon dips (4 x 8)
cable chest flyes (4 x 8)

Wednesday:
LEGS
quads (4 x 15)
hamstrings (4 x 15)
calves (standing calf raises) (4 x 15)
calves (step ups) (4 x 15)

Thursday:
OFF

Friday:
BICEPS
pull ups (4 x 8)
hammer curls (4 x 8)
bicep curls (4 x 8)
concentration curls (4 x 8)
TRICEPS
overhead tricep extensions (4 x 8)

Saturday:
SHOULDERS
Arnold press (4 x 8)
bent down shoulder flyes (4 x 8)
lateral flyes (4 x 8)
Anterior flyes (4 x 8)

Sunday:
OFF



Week 2

Monday: Cardio

Tuesday:
CHEST
bench press
incline bench press
1/4 moon dips
cable chest flyes
UPPERBACK
lat pull downs
cable rows
lat pull ups
T-bar

Wednesday:
LEGS
Quads (4x15)
Hamstrings (4x15)
calves (barbell) - (4x15)
(alternate leg stand) (4x15)
BICEPS
pull ups
arm curls (iso machine)

Thursday: OFF

Friday/Saturday:
SHOULDERS
Arnold Press
Bent down shoulder flyes
lateral flyes
anterior flyes
TRICEPS
DB extension
BICEPS
hammer curls
concentration curls

Sunday: OFF

The above exercises with non-listed sets means I only did 1 and reps "till failure"

Week 3

Monday:
CHEST
bench press (3x6)
incline bench press (3x6)
cable chest flyes (3x6)
BICEPS
close grip bench press (3x6)
reverse preacher curls (3x6)
close grip pull ups (3x6)

Tuesday: OFF

Wednesday:
LEGS
Quads (3x6) -heavy
Hamstrings (3x6) - heavy
SHOULDERS
wide grip upright row (3x6)

Thursday: OFF

Friday: Cardio

Saturday:
SHOULDERS
Arnold press (3x6)

Sunday: OFF


Week 4
The Chad Waterbury Method
(with my own modifications)

Monday:
BB bench press (10x3)
A1 Dips (4x6)
A2 Bent over BB rows (4x6)
B1 skull crushers (4x6)
B2 standing BB curls (4x6)
Hanging Leg raises (4x6)

Tuesday: OFF

Wednesday:
Romanian Deadlift (4x6)
Lat pull downs (10x3)
A1 cable rows (4x6)
A2 BB military press (4x6)
B1 Quad leg curls (4x6)
B2 Hamstring leg curls (4x6)

Thursday: OFF

Friday:
Chin ups (10x3)
A1 Decline BB press (4x6)
A2 Standing DB hammer curls (4x6)
B1 Rope tricep extension (4x6)
B2 Upright rows (4x6)
Lunges (4x6)

Saturday: OFF
Sunday: OFF


Week 5

Same as Week 4 except for Sundays I will be doing leg raises with ankle weights (6x15)


Food/Nutrition

I have been eating pretty clean from the get go when I started this and in general I usually eat clean even before touching the weights. Yams to brown rice with chicken/steak or brown spaghetti with can salmon with tomato sauce are examples of what I eat.

My ratio/caloric intake:

Protein 40%
Carbs 40%
Fat 20%

Generally that has been my ratio when I started to keeping track again from Week 1. I look to change the ratio to 50-40-10

The supplements I take are:

Whey
Casein
BCAA
Glutamine
Arginine
ZMA
Multivitamin
Vitamin C
Fish Oil

In the future for a boost:
NO-XPLODE
Creatine (haven't started yet cause in the past I had doubts now I'll give it a shot when I need it)

What do you guys think? Any suggestions? Thanks.

_____________________
Goal: Bulking
Starting weight: 180lbs.
Current weight: 214lbs.

[Jragon]

Today was my Tuesday's workout and for the first time since I started I took steps back and dropped in lifting my weights a little bit. The next time I go back I just gotta be more fresh and energetic with a goodnight's sleep the night before my workout.

Today for my meals instead of using tomato sauce in my spaghetti I used alfredo sauce. It's more fattening I know. I just needed variety and it tasted good.

[Jragon]

Today I'm trying to squeeze in 3400 calories. I'm approaching the 4K mark for even heavier weight gains. I don't want to push it like I did the past couple of weeks or else I will start to get fat.

I have to flex now in order for my abs to show cause I rushed into it too much and gained a bit of a waist line. It's no big deal that can be burned off. Right now I'm concerned about making gains and I'm happy I am making good progress.

The higher the calories the harder it is to reach since I don't want to push my Protein/Carbs/Fat intake too high while balancing the ratio of the 3. I'll keep updating my progress here. I've read advice about nutrition and calories in general and you guys are great keep up the good work!!!!!!!!

[Jragon]

This is Week 6 and I decided to change it up cause I'm really curious if this routine will give me bigger biceps. I know I should've stayed with Waterbury since it focuses on the whole body (which should be the idea in developing muscles). Oh well anyways it's from T-Nation and it's called "Your Ticket to the Gun Show! (Arm Specialization Program)" by Christian Thibaudeau.

Today was Monday the first day of it and I finally decided to take the NOxplode and creatine pre/post workout respectively. I didn't find NOxplode to be helpful at all (maybe cause I didn't give it enough time to digest). I guess I'll just have to wait and see on the long run.

After workout I had plenty of protein/carbs and drunk plenty of fluids. I just started on this routine and today was a pretty good day for me. I don't want to stick with arm isolation routines for so long so I'll do this for 3 weeks and take a couple of weeks off (for growth) and see if it actually works with proper nutrition and sleep of course.

A sample of my daily nutrition:

Pre-workout: Whey shake + wheat germ

During workout (after my warmup): NOxplode

Post workout: creatine

30 mins. after: Chinese shanghai noodle with dark soya sauce
(usually I don't eat this type of food I would just down a whey + casein + wheat germ)

Lunch: multigrain spaghetti + 1 can salmon + alfredo sauce + veggies

2PM: whey shake (2 cups milk + 1 scoop whey + fruit)

4PM: 5 eggs (1 whole)

6PM: 1/2 can chicken + veggies

7PM: 1/2 can chicken + veggies

Plus I'll probably go out for dinner tonight eating the not so clean stuff.

It all should add up to 3400+ calories if I did my math right (not including tonight).

What do you guys think of my nutrition? Thanks.

[Jragon]

I know I missed some time to put my postings up. I'm back and week 7 and 8 were the same routine. I decided to do this routine for 3 weeks and now I am finally done. I have to focus on other aspects of life so I'm gonna take a couple of weeks off (maybe do some legs) to let my body recoup.