Skinny Asian guy #2

Discussion in 'Training Logs' started by lawrencel715, Nov 22, 2006.

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  1. lawrencel715

    lawrencel715 New Member

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    Updated 11/8/07

    Stats:
    Age: 24
    Height: 5'8"
    Weight: 175lbs
    Body fat: ~12-15%
    Goals: Hypertrophy
    Lifestyle: Work fulltime from 8:30am thru 4:30pm M-F. Office job. Jog twice a week before lunch for 3 miles at ~27 minutes.

    Diet: I eat relatively clean. Drink about 1 gallon of water everyday. Eat out about 2 times a week for dinner. Drink occasionally, maybe 2-3 times a month. About 4-5 drinks each time.

    Typical day at work:
    7:30am: Oatmeal & 3 whole scrambled eggs or 3 whole eggs + mushrooms + 2 multi-grain bread
    9:00am: Green tea.
    10:30am: Spinach or mixed greens salad w/corn, boiled egg, baby carrots, olive oil, and slice of turkey or ham.
    1:00pm: Leftover dinner for lunch.
    3:30-4:00pm: Natural peanut butter & apricot jelly with 1 multi-grain bread.
    4:45pm: Baby carrots.
    6-7pm: Variation of vegetables and meats, both cooked relatively healthy, brown rice
    9-10 pm: Large fuji apple & banana or large orange.

    Supplements: ON whey protein (one scoop post-workout) w/milk, Syntha-6 (one scoop pre-workout) w/milk, ON mono creatine (~10 grams), and L-Glutamine (~5 grams), fish oil (~4 grams) post-breakfast and post-dinner, flaxseed oil (~2 grams) post-breakfast and post-dinner, multivitamin post-breakfast.

    Routine: Push/pull. Push: 2 chest, 2 shoulders, 1 squat variation, 1 calf variation, 1 tricep, 1 ab. Pull: 2 back, 2 lats, 1 leg, 1 bicep, 2 abs.

    Maxes: Flat BB bench press 225lbs for 3 reps, Deadlift 335lbs for 5 reps, Squat atg 275lbs for 5 reps.
     
    Last edited: Feb 15, 2008
  2. lawrencel715

    lawrencel715 New Member

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    Sunday 11/19

    5x5 Upright row (wide grip) - 35lb barbell + 40lb plates on each side for total of 115lbs

    5x5 Incline-bench press - 65lb dumbbells each side for a total of 130lbs

    5x5 Standing military press (semi-supinated grip) - 35lb dumbbells on each side for a total of 70lbs

    3x10 Good morning - 45lb barbell + 15lb plates on each side for a total of 75lbs

    5x5 Back squat - 45lb barbell + 65lb plates on each side for a total of 175lbs

    3x10 Standing calf raise on Smith machine - 45lb barbell? + 90lb plates on each side for a total of 225lbs
     
    Last edited: Nov 22, 2006
  3. lawrencel715

    lawrencel715 New Member

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    Monday 11/20

    Jog 25 minutes at work.
     
  4. lawrencel715

    lawrencel715 New Member

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    Are my lifting numbers low for my height and weight?
     
  5. lawrencel715

    lawrencel715 New Member

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    Tuesday 11/21

    Diet:

    7:30am: Oatmeal + Apple + Milk
    9:00am: Green tea
    10:30am: Half peanut butter sandwich (leaving the bite marks)
    12:30pm: White rice, tomatos, beef, bok choy
    4:00pm: Half peanut butter sandwich
    6:30pm: White rice, pork, salmon, bok choy
    8:00pm: (Milk + 1 scoop ON whey + Banana) Shake
    8:15pm: Gym

    3x8 Hack squat - 35lb barbell + 50lb plates on each side for a total of 135lbs
    3x8 Deadlift - 35lb barbell + 80lb plates on each side for a total of 195lbs
    3x8 Decline bench press - 45lb barbell + 45lb plates on each side for a total of 135lbs
    3x8 Bent over row - 50lb dumbbells on each arm for a total of 100lbs
    3x8 Incline bench bicep curls - 30lb dumbbells on each arm for a total of 60lbs
    3x8 Standing military press (supinated grip) - 35lb barbell + 20lb plates on each side for a total of 75lbs

    9:30pm: Milk + 1 scoop ON whey
    9:45pm: Can of tuna + 1/3 can of corn
     
    Last edited: Nov 22, 2006
  6. lawrencel715

    lawrencel715 New Member

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    Wednesday 11/22

    Diet:

    7:30am: Cheerios, Granola Cereal, Milk, ON whey
    9:00am: Green tea
    10:30am: Half peanut butter sandwich
    11:30am: Jog 25 minutes
    12:10pm: Rice, tomatoes, veggies, pork
    3:00pm: Half peanut butter sandwich
    5:30pm: Banana
    6:30pm: White rice, pork, mushrooms, veggies, beef
    10:30pm: Hamburger @ Mel's :o - Ruined my week of a good diet
     
    Last edited: Nov 23, 2006
  7. Elfling

    Elfling New Member

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    If you're trying to put on weight, try one of the set programs maybe? I love 5x5, I've always had good results with it.
     
  8. lawrencel715

    lawrencel715 New Member

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    A bit lazy here, but for any of you reading this, have you read anyone's log on this forum who was about my weight and height, and made big progression?
     
  9. jokka

    jokka OT Supporter

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    GO REDSKINS
    5x5 ftmfw
     
  10. lawrencel715

    lawrencel715 New Member

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    maybe i should stop doing the 2x12s. i was mainly doing that so i wouldn't overwork myself, but i don't think i'm overworking. i'll go with 3x8s and 5x5s for now, then ease into 4x6s and 5x5s, then maybe a month of 5x5s, then deload, and start with 3x8s and 5x5s again.
     
  11. Genghis.Tron

    Genghis.Tron New Member

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    1- variation is good
    2- whey is not totally necessary. You can just try to get some around your workout (before, during and/or after) and ditch it on off days. Get more protein from food source instead. Switching to an eggs+egg whites omelet (or scrambled or whatever) with veggies every morning will help.
    3- it's ok
    4- no, it's fine, as long as you stay away from machines :p
     
  12. lawrencel715

    lawrencel715 New Member

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    yea i never do machines anymore, unless you count pulldowns a machine
     
  13. lawrencel715

    lawrencel715 New Member

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    Thursday 11/23

    10:30am: Milk + Banana + ON whey shake
    10:45am: Gym

    Antagonist training week - chest/back, delt/tricep, leg/leg:
    5x5 Flat bench press - 165lb barbell
    5x5 Bent over rows - 65lb dumbbell
    5x5 Seated military press (pronated grip) - 45lb dumbbell on each arm for a total of 90lbs
    5x5 Tricep dips - bodyweight, unassisted
    5x5 Back squats - 185lb barbell
    3x8 Good morning - 75lb barbell (did final two back squats consecutively)

    12:15pm: 1 Whole egg + 2 Eggs w/o yolks + sliced onions + garlic on 2 multigrain bread; chicken breast w/lime + pepper & salt
    3:00pm: Can of tuna w/lime juice + lots of salt and pepper (fucking attachment to the pepper grinder fell when I twisted it, and I didn't wanna toss the tuna), 1/3 canned corn, 2 slices tomatoes (tomatoes go surprisingly well with tuna as I learned today)
    4:30pm: Peanuts
    6:15pm: Thanksgiving.....too much to list
     
    Last edited: Nov 24, 2006
  14. lawrencel715

    lawrencel715 New Member

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    can good mornings be done with 5x5s? i think i read somewhere that good mornings are typically meant for higher reps, so i only do 3 sets of 8 for fear of overtraining the hams and lower back (maybe i'm doing this wrong, because i feel it on my lower back at times).
     
  15. Genghis.Tron

    Genghis.Tron New Member

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    Do you just put the food there for fun or do you count cals/macros too ? You should at least count them to see how you progress with a certain amount of food.
     
  16. lawrencel715

    lawrencel715 New Member

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    not really doing it for fun or to count cals. for now, i care more about the quality of the food. posting it encourages me to eat often and clean.

    i've only started eating clean for the past 2-3 months. i might decide to bulk after i see what it's like to be lean.
     
  17. crucialkc

    crucialkc the earth is flat

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    jesus christ. so many [ridiculous] questions.

    chill out. stick with a routine for at least ~4 weeks. after that, switch it if you get that bored, but even then, you should be fine (unless it's an extremely taxing routine like the Bill Starr 5x5).

    if you can't afford to consume more whey, make up for it with boneless skinless chicken breasts or egg whites or some other food source.

    you should consume more than 2g of fish oil a day (assuming you aren't getting your omega 3's from any other source)

    "lifting numbers" for your height and weight don't really exist. there are too many variables such as age, experience, bone density (meaning your 160lb. body might contain bones that are more dense than someone else's 160lb. body, so their body might have more muscle than yours), etc. etc.

    GM's go w/ higher reps for now.
     
  18. lawrencel715

    lawrencel715 New Member

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    i've been trying to follow this: http://www.t-nation.com/readTopic.do?id=508031 . calls for a lot of variation.
     
  19. lawrencel715

    lawrencel715 New Member

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    So i posted this in someone else's log, and never really realized the disparity between how much I can lift for my back and chest. is this bad? here is what i did this morning:

    Bench Press-5x5
    85x5
    105x5
    125x5
    145x5
    165x5

    Bent Over Row
    55x5
    65x5
    80x5
    90x5
    105x5

    Squats -5x5
    90x5
    110x5
    130x5
    155x5
    175x5

    2 sets of 10 reps 35lb weighted hypers
    decline bench sit-ups: 0 (no weights) x 30, 35lb x 15, 35lb x 15, 45lb x 12
     
  20. lawrencel715

    lawrencel715 New Member

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    wooo i love this program. it's been two months since i've started it. my 5x5 squats are now at 200lbs, 5x5 flat bench at 190lbs, and 5x5 rows at 120lbs.

    1RM for bench is finally at 225lbs. next up, 315lbs =).
     
  21. lawrencel715

    lawrencel715 New Member

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    hmm, got bored and went off the 5x5 bill starr. i'm now doing 7 exercises a session, 3 times a week, fullbody - the routine is slightly modified from chad waterbury. i do 1 chest, 1 back and 2 legs in all sessions - all compound exercises. i also do abs every session. the other 2 lifts are isos and compounds that includes the following: bis, tris shoulders, and calves.

    for chest, i do declines, inclines and flat with barbells and dumbbells. for back, i do dumbbell bent-over rows, wide-grip pull-ups, and cable pulldowns. for legs, i do either front or back squats, and either deads or good mornings.

    as for sets/reps, i do 6x4, 4x6, and 4x9 during the week.

    i know this is too much variation for most people's liking, but
    i've been looking for something different.
     
    Last edited: Apr 24, 2007
  22. lawrencel715

    lawrencel715 New Member

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    i'm up to 168lbs now, and trying to shed bodyfat, so i'm eating less carbs while keeping protein about the same.

    yesterday's workout...

    4x6 front squat - 155lbs
    4x6 deads - 215lbs
    4x6 flat bench dumbbells - 80lbs
    4x6 pulldowns - 140lbs
    4x6 seated db military press supinated grip - 40lbs
    3x8 seated incline bench db curls - 30lbs
    1x15,1x12,1x11 decline bench weighted situps - 25lbs
     
  23. lawrencel715

    lawrencel715 New Member

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    by the last set, i'm pretty much near failure - am i overtraining?
     
  24. Memor

    Memor Active Member

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    nope
     
  25. ccrooks

    ccrooks New Member

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    not at all

    matter of fact, i'm near failure on all of my work sets... i think i might be overtraining :dunno:
     
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