Operation twig transformation

Discussion in 'Training Logs' started by quid, Feb 14, 2007.

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  1. quid

    quid I Piss Excellence OT Supporter

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    to start off, im quite twiggy at 6' 160lbs. i just want to put some muscle on, so im planning on 4 months bulk, 4 months cut, 4 months bulk etc. im ~2 weeks back at the gym from a 6 month break due to change in circumstance. Also i dont know what a lot of the exercises are called, so i make up names as i go when i cant figure out what it should be called :hs:

    so here goes.


    Day 1:

    off :wiggle:
     
  2. quid

    quid I Piss Excellence OT Supporter

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    Chest / Tris / Abs

    2007.2.14

    Like i said before, I dont know the proper names for some of these exercises, so if anyone jumps in and corrects me it would be appreciated :)

    also, if i put a symbol in front of the excercises that is to note that i did them in circut fashion

    Bench Press
    135 x 3 (never attempted that weight before :wiggle:)
    95 x 12
    105 x 10
    115 x 8
    125 x 4

    Incline Bench Press
    70 x 12
    80 x 10
    90 x 8
    100 x 4 (+1 spotted)

    (*) Wide Cable Fly i dont know if thats the right name
    50 x 12
    70 x 12
    90 x 10
    110 x 8

    (*) Cable Crunch
    160 x 20 x4

    Tricep Extension w/ Curl Bar
    70 x 12
    80 x 8
    90 x 9
    100 x 6

    Overhead Tricep Extension
    70 x 12
    80 x 9
    80 x 7

    then i ran out of energy

    as for food

    ~8am
    1 slice high fiber whole wheat bread

    ~10am
    Granola Bar
    Yogurt

    ~12pm
    2 scoops whey + bananna + ice shake

    ~2pm
    2 scoops whey + 1 cup rasberrys + ice shake
    salsa + cottage cheese

    ~5pm
    Left over half chicken salad sammich from girl at work :bowdown:

    ~7pm
    salad w/ 2 chicken breasts

    ~11pm
    chicken breast + pita bread
    1 scoop whey

    done day
     
    Last edited: Feb 15, 2007
  3. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Thats what your shit should look like, and on he days yoyu lift, add a Post workout shake with some gatorade whey and creatine! plus snack on something like nuts throught the day.
     
  4. quid

    quid I Piss Excellence OT Supporter

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    yea, usually i have 4 egg whites with my slice of bread in the morning , but i woke up late :(

    and ive never tried creatine, and i just last night bought a tub of gatorade powder.

    i know nothing about creatine, is there a place that i can go read about it?
     
  5. Perkwunos

    Perkwunos Dog Bones OT Supporter

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  6. quid

    quid I Piss Excellence OT Supporter

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    i asked in the hopes of someone having a particular article they'd recommend, thanks for the links
     
  7. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    It is an extremely consistant supliment with no known adverse effects that has been used for close to 30 years with great success, and it si cheap.
     
  8. quid

    quid I Piss Excellence OT Supporter

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    yea, i jsut read the wiki articles. Problem is im the type that doesnt even like taking tylenol, so i think i'll start with creatine if im really not making any progress. thanks again :bowdown:
     
  9. K20Z3

    K20Z3 New Member

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    What does your routine look like? And from what i saw of what you eat you should be consuming more, well spreadout throughtout the day.
     
  10. quid

    quid I Piss Excellence OT Supporter

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    i just added my dinner... and i dont have a "routine" per-say.

    1. wake up / eat something
    2. class
    3. protein
    4. gym
    5. protein +food
    6. work +snack
    7. dinner
    8. snack.

    :dunno: did you mean like daily routine?
     
  11. quid

    quid I Piss Excellence OT Supporter

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    2007.2.15

    Woke up late again, then got out of class late again, which lead to a small 30 mins workout :wtc:
    ( i try to go ~6 days a week with thursday being a pretty short day and tuesday is my day off)

    Shoulder Machine (like a super incline bench)
    50x12
    60x10
    70x8
    80x6

    Bicep Curl Machine (1 arm at a time)
    20x10
    25x8
    30x6
    35x5

    Sitting Calf Press Machine (never done this before so the weight is screwy)
    45x12
    55x12
    65x12
    90x12 WIll definitley start at 90 next time

    Dumbell Hammer curls
    25x20
    25x10x3



    Foodz

    ~9am
    1 slice whole wheat high fiber bread

    ~11am
    2 scoops whey + banana

    ~11:30 am
    gym + gatorade

    ~Noon
    2 scoops whey + rasberry

    ~2
    1 slice wheat high fiber bread with natural peanut butter
    some chips + 1 cup salsa + 1 cup cottage cheese

    ~6
    Beef curry + 2 hamburger patties

    ~10
    1 scoop whey

    done day
     
    Last edited: Feb 16, 2007
  12. ccrooks

    ccrooks New Member

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    it's easier to keep track of your diet if you start a fitday
     
  13. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Dude, you are goignt o have to eat, that shit aint gonna cut it, but food that does nto conflict with your schedule, but eat
     
  14. quid

    quid I Piss Excellence OT Supporter

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    2007.2.16

    another day another dollar

    Assisted Pull ups
    70x12 x3
    70x10

    Duel Pully Row (regular grip)
    90x12
    100x10
    110x8
    120x6

    Duel Pully Row (wide grip / i didnt like this grip 1st try ever)
    60x12
    80x12
    90x10
    100x7

    High Row Machine
    110x12
    130x11
    150x9
    170x8

    Pullup thing with curl bar (shoulder exercise) :dunno: the name
    60x10 x3
    70x6

    Squats (havent done them in a long time, mostly getting the motion down)
    45x12
    65x10
    85x10 x2


    foodz, again ill update as the day goes

    ~8
    4 egg whites
    2 cups ground beef
    2 slices whole wheat high fiber bread

    ~noon
    2 scoops whey + peaches

    gym

    ~3
    2 scoops whey + peaches

    ~6
    1/2 lb Cheese burger
    some beef out of girlfriends salad :mamoru:

    ~11
    1/4 lb grilled salmon

    FIN
     
    Last edited: Feb 17, 2007
  15. quid

    quid I Piss Excellence OT Supporter

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    no gym today, because my left shoulder is a bit sore :(

    and i started a fit day, its probably more accurate than nothing, but a lot of it is guessing.

    [​IMG]
     
  16. quid

    quid I Piss Excellence OT Supporter

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    2007.2.18
    I really ran out of steam today, but i am making progress on the bench :)

    Bench Press
    95x12
    105x10
    115x8
    125x6
    135x2

    Decline Bench Press
    95x12
    105x10
    115x6
    125x3

    Incline Bench Press
    70x12
    80x9
    90x6
    100x1

    ISO Shoulder Machine
    50x12
    60x9
    70x4
    80x3

    Tricep Extension
    70x12
    70x10 x2


    i dontk now how much i like this fit day thing.... it feels like these numbers are off and its annoying to look through the lists of shit to get the thing i think is right that is probably wrong..


    [​IMG]
     
    Last edited: Feb 19, 2007
  17. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    good job, maybee soem mroe carbs and another shake or two!
     
  18. K20Z3

    K20Z3 New Member

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    :ugh: Umm actually no... I meant like what does your WORKOUT ROUTINE look like not what you do throughout the day and shit.
     
  19. jokka

    jokka OT Supporter

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    GO REDSKINS
    i bulked on 4k calories for like 4 months. you should do the same.
     
  20. quid

    quid I Piss Excellence OT Supporter

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    i dont really have a set in stone work out routine

    back + bicep
    chest + tricep
    legs+ arms
    back + bicep
    chest + tricep
    off


    usually, but the actual exercises i do depends on what is free in the gym + how much time i have that day. and i dont concentrate on my legs much because theyre already pretty big in compairson to my arms because of skating + bmx for most of my life.

    i try to only take one day off a week but that depends on how sore i am.
     
  21. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    holy triceps and biceps...
     
  22. quid

    quid I Piss Excellence OT Supporter

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    my arms are really puny :hs: and back exercises involve the bicep and chest the tricep, so why not do some curls or whatever on those days :dunno:

    i also sparaticly throw in ab exercises weather at the gym or at home before bed.
     
  23. K20Z3

    K20Z3 New Member

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    Thats why i asked him how his routine looked like, i had a feelin it was something like that
     
  24. Genghis.Tron

    Genghis.Tron New Member

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    You're a twig because you eat like a twig.
     
  25. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    '

    don't train them that much, you have no idea what you are doing, don't make uop a routine, find one and use it.
     
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