I have the body of a ten year old girl and this is my journey towards puberty.

Discussion in 'Training Logs' started by Sylva, Apr 6, 2009.

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  1. Sylva

    Sylva New Member

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    4/6/2009

    5:50 A.M.
    Sesapure - 2 caps
    Green Tea extract - 2 caps
    Glucorell - 2 cap

    Meal 1 - 6:00 A.M.

    ATW Whey - 2 scoops
    ANPB - 3 TBSP
    Banana - 3.625oz
    Oats - 3/4 cup
    AIFM
    Oseto-Bi-Flex - 2 Tabs
    One-a-day "active" mv - 1 tab

    Totals

    Calories - 795
    Fat - 30.8g
    Protein - 63.1g
    Carb - 75g
    Fiber - 13.7g
    Net - 61.3g

    Meal 2 - 9:00 A.M.
    Sunflower Kernel - 1oz
    Tuna - 4oz

    Totals
    Calories - 280
    fat - 17g
    Pro - 28g
    Carb - 6g
    Fiber - 3g
    Net - 3g

    11:15 A.M.
    Sesapure - 2 caps
    Glucorel - 3 caps
    Green Tea extract - 2 caps

    Meal 3 - 11:30 A.M.

    Honey Suckle white turkey breast tenderloin - 7oz
    Ezekiel Bread(sesame) - 5 slices
    Olive Oil - 2 TBSP
    Usually eat ~1 cup of veggies w/ thsi and dinner, need to go to the store.

    Totals
    calories - 853
    fat - 25.4g
    Pro - 69g
    Carb - 70g
    Fiber - 15g
    Net - 55g

    Meal 4 - 4:00 P.M.
    Sunflower Kernel - 1oz
    Tuna - 4oz
    Totals
    Calories - 280
    fat - 17g
    Pro - 28g
    Carb - 6g
    Fiber - 3g
    Net - 3g

    Meal 5 - 5:45 P.M.

    TP isolate - 30g
    Dextrose- 50g (this contains the following 3 and is drank from about 10 min Pre-W/o and during my WO)
    Xtend - 28g
    Creatine - 5g
    Beta Alanine - 6g

    Totals
    Calories - 312
    Fat - 0g
    Protein - 28g
    Carb - 50g
    Fiber - 0g
    Net - 50g

    Gym Time - 6:30 p.m.

    Warmup - RC Complex, Dynamic Stretching.

    Squat(narrow stance, below parallel)
    1 x 10 @ bar
    1 x 10 @ 135
    1 x 5 @ 225
    1 x 1 @ 275
    2 x 5 @ 315 - wanted 5 x 5, :o, should of been able to do more, got out of my zone having to wait for a squat rack forever and I was also not squeezing my back tight enough and keeping chest up in proper form as I should. Wont fail next week, that would be unacceptable.
    Drop->13 reps @ 225

    2A)Smith BB lunge - 2 x 10/10 @ 135(10's)
    2B)Smith Squat - 2 x 8 @ 135(90's)

    Didn't really care for the above(locked plain of motion pumps the crap of of my low back), the GF likes them so we did them. I'll usually opt for BB lunges while she does this but that option wasn't available today.

    3A) Front Squat(narrow, below parllel) - 3 x 5 @ 175(10's)
    3B)BB hack squat - 3 x 5 @ 225(90's)

    Ham Hacks
    3 x 8 @ 2pps

    Seated Calf Raise(in, out, nuetral)
    3 x 30 @ 90

    Lying leg curl(30's)
    7 x 10 @ 125

    Ab Circut(2 circuts)

    1A) BB Rollout - Amrap
    1B)Swiss Ball Plank - Alap
    1C)Moutain Climber - Amrap in 30 sec
    1D)Hang Leg Raise - Amrap
    1E)high to low woodchoper - Amrap @ 70lbs

    Meal 6 - Directly PWO

    Karbolyn - 100g(this contains the following 3 and is drank directly PWO,
    Isopure isolate comes 15 min later)
    Xtend - 28g
    Creatine - 5g
    TP Isolate ~ 60g
    Totals
    Calories - 624
    Fat - 0g
    Protein - 56g
    Carb - 100g
    Fiber - 0g
    Net - 100g

    9:15 P.M.

    Sesapure - 2 caps
    Glucorel - 3 caps
    Green Tea extract - 2 caps

    Meal 7 - 9:30 P.M.

    Honey Suckle white turkey breast tenderloin - 7oz
    Ezekiel Bread(sesame) - 5 slices
    Olive Oil - 2 TBSP
    Totals
    calories - 853
    fat - 25.4g
    Pro - 69g
    Carb - 70g
    Fiber - 15g
    Net - 55g

    Meal 8 - 11:30 P.M.

    1% Cottage cheese - 3/4 cup
    ANPB - 3 TBSP
    Totals
    Calories - 392
    fat - 25.7g
    Protein - 31.5g
    Carb - 13.6g
    Fiber - 3g
    Net - 10.6g

    EOD Totals

    Calories - 4,389
    Fat - 141.3g
    Protein - 372.6 -
    Carb - 390.6g
    Fiber - 52.7g - high from all the ezekiel bread.
    Net - 337.9g
     
    Last edited: Apr 7, 2009
  2. Sylva

    Sylva New Member

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    Current stats

    Height: 6'
    Weight: ~210
    BF% ~ 10-11%

    Training day goal macros
    Cal ~ 4,350
    Fat - 150g
    Pro ~ 350g
    Carb ~ 400g
    Fiber ~ 25-35g

    Non-Training goal Day Macros
    Cal ~ 2900
    Fat ~ 110g
    Pro ~ 300g
    Carb ~ 200g
    Fiber - 15-20g

    Training Split
    M - leg
    T - chest
    W - off
    th - back
    F - shoulders
    Sa - arms
    sun - off

    Try to get cardio in 15-60 min at least 3x a week. Abs 3x a week, traps 2x a week, forearms 2x a week, calves 2-3x a week.
    every 2 weeks or every other week depending on time I try train legs 2x a week.

    have no idea what my 1rm on anything is. I'm currently using a modified 5x5 training program. Current best lifts are
    Incline DB - 5 x 5 @ 105
    DB Shoulder press - 5 x 5 @ 85
    A2g squat - 5 x 5 @ 295
    Deadlift - 5 x 5 @ 375
     
    Last edited: Apr 14, 2009
  3. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    If you keep up with this diet and routine, you should look like the guy you always use as your av in no time.

    Good luck with your goals.
     
  4. Sylva

    Sylva New Member

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    :o

    :h5:
     
  5. Gogoplata

    Gogoplata Guest

    in for you finally looking like the guy in your av

    G/L
     
  6. Sylva

    Sylva New Member

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    4/7/2009

    5:50 A.M.
    Sesapure - 2 caps
    Green Tea extract - 2 caps
    Glucorell - 2 cap

    Meal 1 - 6:00 A.M.

    ATW Whey - 2 scoops
    ANPB - 3 TBSP
    Banana - 3.625oz
    Oats - 3/4 cup
    AIFM
    Oseto-Bi-Flex - 2 Tabs
    One-a-day "active" mv - 1 tab

    Totals

    Calories - 795
    Fat - 30.8g
    Protein - 63.1g
    Carb - 75g
    Fiber - 13.7g
    Net - 61.3g

    Meal 2 - 9:00 A.M.

    Sunflower Kernel - 1oz
    Tuna - 4oz

    Totals
    Calories - 280
    fat - 17g
    Pro - 28g
    Carb - 6g
    Fiber - 3g
    Net - 3g

    11:15 A.M.
    Sesapure - 2 caps
    Glucorel - 3 caps
    Green Tea extract - 2 caps

    Meal 3 - 11:30 A.M.

    Honey Suckle white turkey breast tenderloin - 7oz
    Ezekiel Bread(sesame) - 5 slices
    Olive Oil - 2 TBSP
    Spinach - 1 cup

    Totals
    calories - 860
    fat - 25.5g
    Pro - 69.9g
    Carb - 71.1g
    Fiber - 15.7g
    Net - 55.4g

    Meal 4 - 4:00 P.M.

    Sunflower Kernel - 1oz
    Tuna - 4oz

    Totals
    Calories - 280
    fat - 17g
    Pro - 28g
    Carb - 6g
    Fiber - 3g
    Net - 3g

    Meal 5 - 5:45 P.M.

    TP isolate - 30g
    Dextrose- 50g (this contains the following 3 and is drank from about 10 min Pre-W/o and during my WO)
    Xtend - 28g
    Creatine - 5g
    Beta Alanine - 6g

    Totals
    Calories - 312
    Fat - 0g
    Protein - 28g
    Carb - 50g
    Fiber - 0g
    Net - 50g

    Gym Time - 6:30 p.m.

    Warmup - RC Complex, Dynamic Stretching.

    DB Incline Bench
    1 x 10 @ 40
    1 x 5 @ 70
    1 x 3 @ 90
    2 x 5, 4 @ 110
    3 x 5,5,4 @ 100
    3rd set drop -> 5 @ 70
    d-> 5 @ 50

    2A) Flat DB Bench - 4 x 6 @ 90(10's)
    2B) Decline DB Fly - 4 x 8 @ 30(90's)

    In retrospect I think I could of gone to 35's or maybe 40's on the flys.

    On the next exercise, the goal is to start at 10:10 and work your way down to 1:1, it was fucking brutal and I didn't get close to 1:1. For the pushups on the v-bars your training partner holds your feet up. There isn't actually supposed to be any rest as you work your way down, but I know I can't do that so I'm attacking it the best I can.

    3A) V-bar Dips - 3 x 10, 9, 8 @ bw(10's)
    3B) Pushups on V-bars - 3 x 10,9,8 @ bw(60's)

    1 arm rope pushdown - 4 x 10/10 @ 35

    Smith Incline CGBP - 4 x 10 @ 135

    Stepmill - 10 min @ level 10.

    Meal 6 - Directly PWO

    Karbolyn - 100g(this contains the following 3 and is drank directly PWO,
    Isopure isolate comes 15 min later)
    Xtend - 28g
    Creatine - 5g
    TP Isolate ~ 60g

    Totals
    Calories - 624
    Fat - 0g
    Protein - 56g
    Carb - 100g
    Fiber - 0g
    Net - 100g

    9:15 P.M.
    Sesapure - 2 caps
    Glucorel - 3 caps
    Green Tea extract - 2 caps

    Meal 7 - 9:30 P.M.

    Honey Suckle white turkey breast tenderloin - 7oz
    Brown Rice - 1.5 Cup
    Olive Oil - 2 TBSP

    Totals
    Calories - 778
    fat - 27.5g
    Pro - 56.5g
    Carb - 67.3g - need to get this up, will go back to texmati rice when done w/ this box of brown.
    Fiber - 5.3g
    Net - 62g

    Meal 8 - 11:30 P.M.

    1% Cottage cheese - 3/4 cup
    ANPB - 3 TBSP

    Totals
    Calories - 392
    fat - 25.7g
    Protein - 31.5g
    Carb - 13.6g
    Fiber - 3g
    Net - 10.6g

    EOD Totals

    Calories - 4,321
    Fat - 143.5g
    Protein - 361g
    Carb - 389g
    Fiber - 43.7g
    Net - 345.3g
     
    Last edited: Apr 14, 2009
  7. daballer2005

    daballer2005 New Member

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    up at the crack of dawn bro. nice and in depth log, will keep an eye out

    youll get as big as me, some day.....:bigthumb:
     
  8. Sylva

    Sylva New Member

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    I'll be as big as you and shed my 10 y/o girl body the day Sgt. Friday deadlifts 600lbs, so, never.

    Damn it! :o
     
  9. Sgt. Friday

    Sgt. Friday Guest

    you won't be around long enough to complete this log after I lift the 600 you're gone :)
     
  10. Sylva

    Sylva New Member

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    :bowrofl:

    I've got time. Like, forever.
     
  11. Abomb

    Abomb New Member

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    :bowrofl:
     
  12. ccrooks

    ccrooks New Member

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    what do the 10's and 90's in your workout log mean?
     
  13. Sylva

    Sylva New Member

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    rest periods.

    10 sec rest between 1a & 1b then 90 seconds rest after 1b is completed before the next set is started.
     
  14. Sgt. Friday

    Sgt. Friday Guest

    Look i'm a civil man, you won't necessarily have to delete your account like we agreed. I'll just expect a formal apology for all the (expected) trash talking. :)
     
  15. Sylva

    Sylva New Member

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    :bowrofl:

    No deal, we made a bet stick to it. If you fail, you're perma banned. If you don't, I'm permabanned.
     
  16. Sgt. Friday

    Sgt. Friday Guest

    suit yourself.
     
  17. Abomb

    Abomb New Member

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    lol hes trying to back out already
     
  18. Sylva

    Sylva New Member

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    4/8/2009

    5:50 A.M.
    Sesapure - 2 caps
    Green Tea extract - 2 caps
    Glucorell - 2 cap

    Meal 1 - 6:00 A.M.

    ATW Whey - 2 scoops
    ANPB - 3 TBSP
    Banana - 3.625oz
    Oats - 3/4 cup
    AIFM
    Oseto-Bi-Flex - 2 Tabs
    One-a-day "active" mv - 1 tab

    Totals

    Calories - 795
    Fat - 30.8g
    Protein - 63.1g
    Carb - 75g
    Fiber - 13.7g
    Net - 61.3g

    Meal 2 - 9:00 A.M.

    Sunflower Kernel - 1oz
    Tuna - 4oz

    Totals
    Calories - 280
    fat - 17g
    Pro - 28g
    Carb - 6g
    Fiber - 3g
    Net - 3g

    11:15 A.M.
    Sesapure - 2 caps
    Glucorel - 3 caps
    Green Tea extract - 2 caps

    Meal 3 - 11:30 A.M.

    Honey Suckle white turkey breast tenderloin - 7oz
    Brown Rice - 1.5 Cup
    Olive Oil - 2 TBSP
    Spinach - 1 cup

    Totals
    calories - 785
    fat - 27.6g
    Pro - 57.4g
    Carb - 68.4g
    Fiber - 6g
    Net - 62.4g

    Meal 4 - 1:30 P.M.

    Sunflower Kernel - 1oz
    Tuna - 4oz

    Totals
    Calories - 280
    fat - 17g
    Pro - 28g
    Carb - 6g
    Fiber - 3g
    Net - 3g

    Meal 5 - 4:45 P.M.

    TP isolate - 30g
    Dextrose- 50g (this contains the following 3 and is drank from about 10 min Pre-W/o and during my WO)
    Xtend - 28g
    Creatine - 5g
    Beta Alanine - 6g

    Totals
    Calories - 312
    Fat - 0g
    Protein - 28g
    Carb - 50g
    Fiber - 0g
    Net - 50g

    Gym Time - 5:30 p.m.

    Warmup - RC Complex, Dynamic Stretching.

    1A) Wide Grip pullup - 4 x 7 @ BW(10's)
    1B) T-bar Row - 4 x 8 @ 4p(120's)

    2A) BB Row - 4 x 8 @ 155(10's) - felt light
    2B) Underhand Pulldown - 4 x 8 @ 155(10's)
    2C) Seated Cable Row - med width grip - 4 x 8 @ 130(90's)

    3A) Straight Arm Rope Pulldown - 3 x 10 @ 115(10's)
    3B) BB Shrug - 3 x AMRAP @ 225(60's)

    Meal 6 - Directly PWO

    Karbolyn - 100g(this contains the following 3 and is drank directly PWO,
    Isopure isolate comes 15 min later)
    Xtend - 28g
    Creatine - 5g
    TP Isolate ~ 60g

    Totals
    Calories - 624
    Fat - 0g
    Protein - 56g
    Carb - 100g
    Fiber - 0g
    Net - 100g

    7:45 P.M.
    Sesapure - 2 caps
    Glucorel - 3 caps
    Green Tea extract - 2 caps

    Meal 7 - 8:00 P.M.

    Chicken Breast - 7oz
    Brown Rice - 2 cup
    Olive Oil - 2 TBSP
    Asparagus - 3oz

    Totals
    Calories - 932
    fat - 32.3g
    Pro - 59.9g
    Carb - 93.2g
    Fiber - 8.7g
    Net - 84.5g

    Meal 8 - 11:00 P.M.

    1% Cottage cheese - 3/4 cup
    ANPB - 3 TBSP

    Totals
    Calories - 392
    fat - 25.7g
    Protein - 31.5g
    Carb - 13.6g
    Fiber - 3g
    Net - 10.6g

    EOD Totals

    Calories - 4,400
    Fat - 150.4g
    Protein - 351.9g
    Carb - 412.2g
    Fiber - 37.4g
    Net - 374.8g
     
    Last edited: Apr 14, 2009
  19. Gogoplata

    Gogoplata Guest

    dicktuck of the century
     
  20. Sylva

    Sylva New Member

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    :rofl:
     
  21. dengar

    dengar seans is a afta marchsollwe in his gir! OT Supporter

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    Good Luck to you sir.

    There isn't anything I would love more than for someone to shut up this fool.
     
  22. Sylva

    Sylva New Member

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    4/9/2009

    5:50 A.M.
    Sesapure - 2 caps
    Green Tea extract - 2 caps
    Glucorell - 2 cap

    Meal 1 - 6:00 A.M.

    ATW Whey - 2 scoops
    ANPB - 3 TBSP
    Banana - 3.625oz
    Oats - 3/4 cup
    AIFM
    Oseto-Bi-Flex - 2 Tabs
    One-a-day "active" mv - 1 tab

    Totals

    Calories - 795
    Fat - 30.8g
    Protein - 63.1g
    Carb - 75g
    Fiber - 13.7g
    Net - 61.3g

    Meal 2 - 9:00 A.M.

    Sunflower Kernel - 1oz
    Tuna - 4oz

    Totals
    Calories - 280
    fat - 17g
    Pro - 28g
    Carb - 6g
    Fiber - 3g
    Net - 3g

    11:15 A.M.
    Sesapure - 2 caps
    Glucorel - 2 caps
    Green Tea extract - 2 caps

    Meal 3 - 11:30 A.M.

    Chicken Breast - 7oz
    Brown Rice - 1 Cup
    Olive Oil - 2 TBSP
    Asparagus - 3oz

    Totals
    calories - 595
    fat - 20.55
    Pro - 54.8g
    Carb - 48.3g
    Fiber - 5.2g
    Net - 43.1g

    Meal 4 - 4:30 P.M.

    Sunflower Kernel - 1oz
    Tuna - 4oz

    Totals
    Calories - 280
    fat - 17g
    Pro - 28g
    Carb - 6g
    Fiber - 3g
    Net - 3g

    8:45 P.M.
    Green Tea Extract - 2 Caps
    Sesapure - 2 caps
    Glucorell - 2 Caps

    Meal 5 - 9:00 P.M.

    Prime Strip Steak - 9oz
    Russet Baked Potato - 10.5oz

    Totals
    Calories - 921
    Fat - 36.3g
    Protein - 79.9g
    Carb - 64g
    Fiber - 6.9g
    Net - 57.1g

    EOD Totals
    Calories - 2,871
    fat - 121.65g
    Protein - 253.8g
    Carb - 199.3g
    Fiber - 31.8g
    Net - 167.5g
     
    Last edited: Apr 14, 2009
  23. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    glad to see you're keeping a log and posting now, i know you lurked a lot here before :h5:
     
  24. Sylva

    Sylva New Member

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    I've been trying to get a pic of my calves for a while, but trying to take one myself lookind down and into the mirror never nets a good pic. Now this isn't a great pic, but I think it shows that I have some good mass on them, which is all I wanted to show lol. when I measured them on 2-2-2009 they were 18" flexed when cold. I'm sure they're a little bigger than that now.

    [​IMG]

    I thinks this one shows I have some good mass hanging off the sides calf wise, dunno. I guess i've always been proud of my calves.

    [​IMG]

    I just seriously hate tiny calves lol, like, when I see guys w/ big upper body and TINY legs/calves at the gym I get that embaressed feeling just looking at it lol!!
     
    Last edited: Apr 9, 2009
  25. Sylva

    Sylva New Member

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    Leave in a few hours to go out of town w/ one of my training partners who is fighting this weekend. Going to corner him for his fight tomorrow night. Will try and update the log when I get back in town on sat. If not then, I will on monday. Today is an off day from the gym. Going to try and sneak in a quick workout tomorrow morning(shoulders) then I'll get arms in on sat or sunday.

    Edit: yes, have a cooler full of food packed so we don't have to eat bullshit while were gone out of town.
     
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