My Workout Journal

Bigger Stronger Leaner Competitive Bodybuilding
21

March 21st

It’s only Wednesday and Im running low on drive to diet again. I will not let it go though. I came home and seen a response in here,
and it motivated me to keep going until the end of the week.

A new quarter starts in school tomorrow so it won’t be hard to get a gallon
of water in anymore. I have started to stretch everynight before bed, I read that flexibilty can help in your speed too. After this week, I will start weighing myself every morning to see how much I weigh and my weekly goal is gaining 1 pound per week.

But we go day by day and here is today:

	DIETING

MEAL #1

2 Multivitamins
1 Fish Oil Capsule 10 / 0g
0.5 cups Oatmeal 150 / 5g
2 Tbsp. PB 200 / 7g.

IN BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

PERIOD 1

32oz. Water

MEAL #2

1 cup Brown Rice 600 / 12g
1 can Tuna 120 / 26g
2 slices Cheese 140 / 8g
1 Fish Oil Capsule 10 / 0g
16oz. Water

PRE WORKOUT

2 BCAA Capsules
1 scoop Whey 120 / 24g–
16oz. Water

POST WORKOUT

2 BCAA Capsules
1 scoop Whey 120 / 24g
16oz. Water

MEAL #3

2 Ramen Noodles 380 / 10g (without the salt)
2 filets Tilapia 200 / 42g
2 cups Milk 180 / 16g

MEAL #4

4 slices Bread 140 / 6g
4 Tbsp. Peanut Butter 190 / 8g
4 Tbsp. Stawberry Jelly 100 / 0g
2 cups Milk 180 / 16g

PRE-BED

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g

CALORIES: 3435 PROTEIN: 283

LIFTS

Squats: 130lbs.
Deadlift: 205lbs.
Leg Press: 230lbs.
Leg Curl: 100lbs.
Standing Calf Raises: 70lb. DB
Seated Calf Raises: 250lbs.

–A couple of notes, I attempted to do Reverse Hyperextensions today but my hamis kept cramping up so I couldn’t do them. I don’t know why I cramped but im thinking its from soreness from sprints yesterday. Well, don’t be afraid to give me some advice.

Thanks alot guys!

22

Good work man, I’m sure the cramping was just soreness from the sprints, don’t worry about it.

Btw, getting in 250g of protein per day is fine for you, and I like your kcal levels, you should definitely gain some good mass over the next few months, keeping this up! :slight_smile:

23

Glad my post got you going…but dont let us be your motivation to lift. One thing though, when you post your lifting routine, maybe add in reps and sets. I seen that last time you deadlifted and squatted, im guessing 2x12? This is a good start, but a lot of people like to deadlift and squat on separate days seeing how they are both heavy compound movements. Also, maybe add a few more sets in and lower the reps of these. Maybe 3x8 or 6x6. Do the heavy compounds (bench, dead, squat, etc…) a little heavier if you want more size and strength faster. With the excersises you do with them, do 3x8 or somethign like that…just so you dont overdue it. I’m guesing at 6’ 155lbs, you want more size right? The main key is to just eat clean and a lot of it and you will grow.

24

I try not to rely on you guys too much but I rely on you to pick me up when I’m losing drive and motivation to diet or lift (typically towards the end of the week haha) But anyway, I love coming here to see responses. Steinnes and Golferguy, I can’t thank you enough for posting in here and keeping me going. So thanks again and I will post my day in a couple of hours. By the way, everything this week is 3x8. Next week is 4x5 I believe.

25

Dont sweat the minor details.

Dont worry so much about your diet without knowing how to properly deadlift, powerclean, and squat.

just eat balanced meals (at your age) ones that contain protein, carbs and fat. ie roast beef sandwich with swiss cheese, avocado and glass of milk and one piece of fruit. Dont eat so many shakes you need food too!.

26

March 22nd

Today is Thursday, one day away from the cheat meals I have been craving. I’m hoping to go out with a bang tomorrow and lift hard,
and leave this week on a good note. I’m feeling really good about myself since I have started lifting/dieting. I’m in a better mood, the
days go smoother and I feel like nothing can hold me down. But, dieting went like this today:

	DIETING

MEAL#1

2 Multivitamin
1 Fish Oil Capsule 10 / 0g
4 slices Bread 280 / 8g
4 Tbsp. Peanut Butter 380 / 16g
4 Tbsp. Stawberry Jelly 200 / 0g

PERIOD 1

1 Rasberry Snapple 100 / 0g

IN BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

MEAL #2

1 can Tuna 120 / 28g
2 Ramen Noodles 380 / 10g (without the salt)
2 slices Cheese 140 / 8g
2 cups Milk 180 / 16g

IN BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

PRE WORKOUT

2 slices Bread 280 / 12g
1 Snack Pack Pudding 100 / 0g

POST WORKOUT / MEAL #3

1 cup Brown Rice 600 / 12g
2 filets Tilapia 200 / 42g
20oz. Water

MEAL #4

4 slices Bread 280 / 8g
1 can Tuna 120 / 28g
1 cup Milk 90 / 8g
Some Water
Some Mustard

PRE-BED

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g

EVENING CARDIO

I was thinking I should take the day off but I decided to go for a bike ride, just to work out the soreness a little. It was a little over 3
miles but it felt good. Im a little sore right now but hopefully it wont be bad tomorrow.

27

I told myself I was gonna go out with a bang today. I dieted clean, I lifted hard and I am ready to finish off today
with a protein shake and wake up to 2 days of eating anything I want. I was looking at DeFranco’s WSFSB 2 program, and well,
I’m liking it. I read his success stories and they impressed me. It could make me faster stronger, everything I need for this fall.
What are you opinions on this routine/program? I have one more week of the Shut Up Program then I can choose to switch to a
strength goal, stay on it or go with DeFranco. I just want to hear your thoughts on it. I want what is best for me. You guys are my
trainers so I will rely on you guys.

	DIETING

MEAL #1

2 Multivitamins
1 Fish Oil Capsule 10 / 0g
4 slices Bread 140 / 6g
4 Tbsp. Peanut Butter 190 / 8g
4 Tbsp. Stawberry Jelly 100 / 0g

IN BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

MEAL #2

1 Fish Oil Capsule 10 / 0g
2 Ramen Noodles 380 / 10g (without the salt)
1 can Tuna 120 / 28g
2 slices Cheese 140 / 8g

IN BETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

PRE WORKOUT

2 BCAA Capsules
1 scoop Whey 120 / 24g
16oz. Water

DURING WORKOUT

64oz. Water

POST WORKOUT

2 BCAA Capsules
1 scoop Whey 120 / 24g
16oz. Water
2 cups Milk 180 / 16g

MEAL #3

2 Ramen Noodles 380 / 10g (without the salt)
2 filets Tilapia 200 / 42g
2 cups Milk 180 / 16g

PRE-BED

2 cups Milk 180 / 16g
1 scoop Ultra Peptide 115 / 23g
1 Fish Oil Capsule 10 / 0g

CALORIES: 3355 PROTEIN: 311

	LIFTS
                  (All 3x8)

Military Press: 70lbs.
Power DB Lateral Raise: 25lb DBs
(?)Overhead Press: 75lbs.
Power DB Rear Delt Raise: 20lb. DBs
Clsegrip Bench: 75lbs.
French Press: 45lb. DB
Reverse Grip Tricep Pulldown: 50lbs.
EZ Curl: 55lbs.
DB Hammer Curl: 25lb. DBs
EZ Reverse Curl: 45lbs.

(?) = On my routine, it said Lat Raise Machine? What is that? I have never seen that before or heard of it so I did the overhead press instead and used a wide grip.

Thats it boys, Another week gone and it won’t be the last. I will see you guys on Monday at full strength and another week of
balls to the wall training. Have a good weekend everyone!

28

The “Lat Raise Machine”, is a lateral raise machine AFAIK.

Here is an example of one:

I would suggest you get off the shut up program for now, and go for something like big boy basics, or TBT. Personally I just went from the shut up 3 day split to a TBT-esque program with about 4 compound exercises per session, and 2 more isolated ones designed to strengthen my weaker spots, followed by some supersetted core-work. With the heaviest and most intensive lifts on mon/fri. For me the shut up program was fun and difficult, offered a bunch of variety to help me start lifting again after 3 months of inactivity, but I think it’s just too advanced to be optimal for someone with little experience like me :slight_smile:

Can’t comment on the program you mentioned, as I don’t think I’ve read through it, but if I were you I’d go for something where I’m squatting twice per week.

Keep at it man!

Btw, I kinda agree with what Kill’em’all said about not relying too much on the protein shakes – they are good, but should only come on top of a good diet. Aim to get at least 20-30g of protein in every meal :slight_smile:

29

Yeah man, I am going to get on a different program after this week. I am on the final week and its 4x5 week then I will switch. I need something to help me in my sports. If you could, look at that Defranco program and let me know what you think. Or, if you find one just like it. Hook me up. Thanks alot!

30

I just looked at WS4SB … quite a complicated program – and sure the testimonials are nice, some amazing results for sure!

I’m sure you can use some variation of this program with great success, if the complexity isn’t too much.

You want more speed, and a lot of that program should help you with that, and let you grow some at the same time (all the squats for instance) … the warmup routine I saw posted was especially interesting.

But heck, I’m pretty sure you’d see massive gains going for something simpler as well. Personally I wouldn’t feel up for such a complicated program unless I had a good trainer who was overseeing it.

31

Yeah man, its kind of been stressing me out where I am going to go from here. I want something that will get me size. Yet, I kind of need some strength. Its tough, if you find one for me man, do not hesitate to send it over, thanks alot bro.

32

March 26th

Today it was back to work, I wasn’t dreading it but I wasn’t really looking forward to it either. I was kind of inbetween. I had a good day
of dieting, lifting wasn’t all that great though. I got to the gym and its 4x5 week so I didnt feel the burn like I strive for when I go to the gym
It was more of a hard push to get that weight up the 5th time. But all in all, it was a good day.

	DIETING

MEAL #1

2 Multivitamins
1 Fish Oil Capsule 10 / 0g
1 cup Total Cereal 100/ 2g
1 cup Milk 90 / 8g
1 Special K Bar 180 / 4g

IN BETWEEN

2 slices Bread 280 / 12g
2 Tbsp. Stawberry Jelly 100 / 0g
2 Tbsp. Peanut Butter 190 / 8g

PERIOD 2

1 QT. Water

MEAL #2

2 filets Tilapia 200 / 42g
2 Potatoes
Started 1 Qt. Water

PERIOD 3

Finished 1 Qt. Water

IN BETWEEN

2 slices Bread 280 / 12g
2 Tbsp. Stawberry Jelly 100 / 0g
2 Tbsp. Peanut Butter 190 / 8g–

PERIOD 4

1 QT. Water

PRE WORKOUT

2 BCAA Capsules
2 cups Water
1 scoop Whey 120 / 24g
1 Special K Bar 180 / 4g

DURING WORKOUT

1 QT. Water

POST WORKOUT

2 BCAA Capsules
2 cups Water
1 scoop Whey 120 / 24g
2 cup Milk 180 / 16g

MEAL #3

1 cup Pink Salmon 360 / 48g
1 cup Brown Rice 600 / 12g

PRE-BED

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g
1 Fish Oil Capsule 10 / 0g
=AB RIPPER=
=STRETCHING=

CALORIES: 3585 PROTEIN: 215

	LIFTS
                  (All 4x5)

Bench Press: 120lbs.
DB Incline Press: 40lb. DB
Dips(assisted): P.4
Cable Crossover: 62.5lbs.
Pull-Ups(assisted): P.7
Supinated Bent Rows: 115
DB Row: 65lb. DB
Shoulder Press: 30lb. DB

	AB RIPPER
	  (All 1x10)
  1. Crunches
  2. Knees to right side
  3. Knees to left side
  4. Elbows to knee
  5. Superman crunch
  6. Leg Lifts
  7. In & Outs
  8. Hip Rocks
  9. Bicycle
  10. Full body crunch

STARTING WEIGHT: 153lbs.

33

March 27th

Tuesday…I woke up kind of tired from getting up every 2 hours almost to drain some water. The weather was crappy so that didn’t
wake me up any. I decided to take the day off from running and focus on tomorrows leg day. Any word on a new routine yet? I hope
I get one before this week is over. I found a couple that can be added to the decision.

	WORKOUT 1(From my coach/Bigger Faster Stronger)

MONDAY
Dot Drill
Deadlifts
Bench Press
2 Auxiliarys (He has a page of the auxiliary lifts that we can pick from)

TUESDAY
Dot Drill
Sprint Work
Plyometrics
Abdominals

WEDNESDAY
Dot Drill
Deep Squats
Power Cleans
2 Auxiliarys

THURSDAY
Dot Drill
Sprint Work
Plyometrics
Abdominals

FRIDAY
Dot Drill
Box Squats
Towel Bench
2 Auxiliarys

Then he has Week 1 as 3x3/ Week 2 5x5/ Week 3 (5-4-3-2-1)/ Week 4 (10-8-6) and for Week 5 we just start over at week 1.

		WORKOUT 2

Monday (Upper A)
Pull Ups 2 x 8-10
Incline Bench Press 2 x 8-10
One Arm Row 2 x 8-10
Dips 2 x 8-10
Straight Bar Curl 1 x 8-10
DB Overhead Press 1 x 8-10

Thursday (Upper B)
Chin Ups 2 x 8-10
Flat Bench Press 2 x 8-10
Bent Row 2 x 8-10
Decline Bench Press 2 x 8-10
Hammer Curl 1 x 8-10
Military Press 1 x 8-10

Tuesday (Lower A)
Squat 2 x 8-10
Stiff Leg Deadlift 2 x 8-10
Leg Press 2 x 8-10
Standing Calf Raise 2 x 12-15
Reverse Hypers 2 x 8-10

Friday (Lower B)
Squats 2 x 8-10
Deadlift 2 x 8-10
Leg Press 2 x 8-10
Seated Calf Raise 2 x 8-10
Reverse hypers 2 x 8-10

I did this one last year.

	WORKOUT 3

Defranco’s Westside for Skinny Bastards Part II

Take your pick haha. Im liking Westside but I donno, maybe the other routines
I posted, you guys might like better.

As for today’s dieting:

MEAL #1

2 Multivitamins
1 Fish Oil Capsule 10 / 0g
1 cup Total Cereal 100/ 2g
1 cup Milk 90 / 8g
1 Special K Bar 180 / 4g

IN BETWEEN

2 slices Bread 280 / 12g
2 Tbsp. Stawberry Jelly 100 / 0g
2 Tbsp. Peanut Butter 190 / 8g

PERIOD 2

1 QT. Water

MEAL #2

1 Fish Oil Capsule 10 / 0g
2 patties Beef 306 / 54g
2 slices Cheese 140 / 8g
4 slices Bread 140 / 6g
1 Special K Bar 180 / 4g
Started 1QT. Water

PERIOD 3

Finished 1 QT. Water

AFTER SCHOOL

2 slices Bread 280 / 12g
2 Tbsp. Stawberry Jelly 100 / 0g
2 Tbsp. Peanut Butter 190 / 8g

MEAL #3

2 Ramen Noodles 380 / 10g (without the salt)
1 cup Pink Salmon 360 / 48g–
1 QT. Water

SNACK

1 Special K Bar 180 / 4g
1 QT. Water

PRE BED

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g
1 Fish Oil Capsule 10 / 0g
=AB RIPPER=
=STRETCHING=

CALORIES: 3521 PROTEIN: 227

34

Dude, fucking keep at it. You got it right starting right now. Keep chowing down on the food. Don’t worry about bodyfat until you actually see it being a problem. Just eat and eat and eat. What I wouldn’t give to be 15 and still playing sports knowing what I know now.

Keep it simple. Eat a lot, lift heavy, and sleep.

Your doing it right, and starting early. If you were to ever give up, it will be your biggest regret, I promise. Just keep hitting it hard, and never get discouraged.

“Heights by great men reached and kept, were not obtained by sudden flight, but they, while their companions slept, were toiling upwards in the night” - Longfellow

35

The West Side Workout looks really good, especially for you wanting more speed and strength. I also like the workout you posted before that, but once again I dont think you would be doing enough sets to really see a huge difference in strength. I would stick to the westside workout

36

Yeah, I think I’m going to go with westside, it has everything I want and hopefully it will work the way I want it to.

Axus, you are the man, I got goosebumps reading your post. and on leg day, I needed it. so, thanks alot man!

37

I woke up today knowing it was legs day and I had to be ready for it. I was running a little late and didnt have time to make the PB & J I usually make.

I had time to whip up 2 shakes and throw some Total in my mouth and head out the door, I figured it was better than nothing. I avoided thinking about leg day most of the day
and then 2nd period came along and I logged on here and saw a response to my workout log, it was from axus.

His comment made me want to go to the gym and lift. Squat heavy,
deadlift heavy, everything I wanted to be heavy and strenuous. I went to the gym and got it done.

MEAL #1

2 Multivitamins
1 Fish Oil Capsule 10 / 0g
1 cup Total Cereal 100/ 2g
1 Special K Bar 180 / 4g
1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g
0.5 cups Oatmeal 150 / 5g

PERIOD 1

1 QT. Water

INBETWEEN

1 scoop Whey 120 / 24g
2 cups Milk 180 / 16g

PERIOD 2

1 QT. Water

MEAL #2

1 cup Brown Rice 600 / 12g
2 filets Tilapia 200 / 42g
1 QT. Water

PRE WORKOUT

2 BCAA Capsules
2 cups Water
1 scoop Whey 120 / 24g
1 Special K Bar 180 / 4g–

DURING WORKOUT

2 QT. Water

POST WORKOUT

2 BCAA Capsules
2 cups Water
1 scoop Whey 120 / 24g
1 Special K Bar 180 / 4g

MEAL #3

2 filets Tilapia 200 / 42g
4 slices Bread 280 / 12g
2 cups Chicken Pot Pie Soup 300 / 14g

MEAL #4

1 cup Total Cereal 100 / 2g
1 cup Milk 90 / 8g

PRE BED

1 scoop Ultra Peptide 115 / 23g
2 cups Milk 180 / 16g
1 Fish Oil Capsule 10 / 0g
=AB RIPPER=
=STRETCHING=

CALORIES: 3715 PROTEIN: 318

LIFTS
              (All 4x5)

Squats: 135lbs.
Deadlift: 215lbs.
Leg Press: 260lbs.
Leg Curl: 140lbs.
Reverse Hypers: 110lbs.
Standing Calves: 255lbs.
Seated Calves 260lbs.

38

If your primary goal is strenght increase, Westside will not let you down.

I had a friend who went from a 175 DL to a 405 DL in about 8 months on westside. Hes also gained about 40 lbs since starting it.

39

My primary goals are size first of all then strength.

Do you think it would be a big deal if I did the Monday AM on Friday? Check out the workout so you know what I’m talking about.

40

You should be alright. Dont change the order of the workouts, just the day on which your “training week” starts.