I've decided to make a journal. Only good can come out of it.
Then I can track my progress.

Age- 17

Weight (Aug 17)- 140
Weight (Sept 17)- 143

Height- 5' 8.5"

Pic- (Sometime mid August)
http://i38.tinypic.com/2j1q1cg.jpg

Pic (Sept 17)
http://i38.tinypic.com/207qsgl.jpg

I've only went to the gym 2 times in the past 10 days... much much homework, and work, and few rides to gym.

Much lack of sleep from school. Had to pull an all nighter tonight, other days I average about 5 hours a night.

I wish I had your build at your age, in fact wouldn't mind it now lol.

good luck with your goals

Lol, I think my build is kinda bad, it's like the basic building block, and i gotta add more and more weight.

As for today, due to yesterday's all nighter, I'm compltely drained of energy, so no lifting or exercise today.

Nice looking abs.

You remind me of one of my brothers. He's just naturally defined. It has always been difficult for him to gain weight, but he looks incredible.

I'll be watching your journal for more pics and your progress :gl:

Thanks, lol, I don't know if other people flex in their pictures, but I gotta flex for my abs to look defined...

I use this protein http://www.vitacost.com/Jarrow-Formulas-100-Natural-Whey-Protein


I just changed to unflavored protein... and I swear it tastes liek coffee creamer, absolutely disgusting.

A lot of people on here, including me, use Nitrean. Best tasting protein evarr!

You think high school is tough.. wait till you get to college. Many more all-nighters to come :p.

A lot of people on here, including me, use Nitrean. Best tasting protein evarr!

You think high school is tough.. wait till you get to college. Many more all-nighters to come :p.
^ This post is all true.:tu:


What are your goals/?

Hmmm, I'd just like to progressively get bigger and look better. I'm really not working for strength, but for cosmetics (obviously strength comes with that)

Assuming my height right now at 5' 8.5" and assuming I'll grow to 5'10"... I'd like to be anywhere from 155-165 lbs, which would mean I would need to gain 10-25 lbs of muscle. I'm guessing im anywhere from 12-15% bodyfat right now. I'd like to get that to around 10-12% as well. I love eating, so I can't cut my bodyfat too much, or I won't be enjoying my favorite foods.

It's hard going to the gym when the gym is like 20 minutes away, I'm trying to stay fresh despite lack of sleep (5 hours again yesterday) by just doing pushups/chinups/pullups.

I recently bought 2 pounds of sirloin steak from Whole Foods. (Original price was 10 dollars a pound, on sale for 6 dollars a pound, and with the 20% discount it comes out to $4.80 a pound, which isn't bad considering the quality of the meat.
- I need to learn how to grill meats, and maybe marinate. My dad always grills them with no taste, but the natural beef, and I get very sick of that.

Yesterday, I ate sweet and sour pork, with spicy tofu, and white rice (dinner restaurant). Probably not the healthiest, but very tasty. Today, for school lunch, I'm probably going out with my friends and hitting the local sub joint, or going to the main street pizza place. Then after school, probably some cardio in basketball, and maybe hit the gym.

Yesterday, I ate sweet and sour pork, with spicy tofu, and white rice (dinner restaurant). Probably not the healthiest, but very tasty. Today, for school lunch, I'm probably going out with my friends and hitting the local sub joint, or going to the main street pizza place. Then after school, probably some cardio in basketball, and maybe hit the gym.

I love sweet and sour pork! You have a good foundation man. Which ever route you take from here it should end up with pretty good results.

Yikes, 3 hours of basketball, but no gym again. No ride at all.

Tomorrow doesn't look good either as im working 11-7 with having a hard time getting to the gym before or after that time. Sunday may be do-able, but eh...

Today for breakfast I had 3 eggs + 1 cup spinach omelette.
A banana.
A wallaby organic yogurt (8g protein)
And a glass of OJ.

Today I went to the gym for the first time in like a week.
Worked out my back/legs.

Bent over rows 3x 8 110 lbs. (for some reason It's really hard to keep my back straight)

One arm bent rows (40 lb dumbbells 3 x 10 each side)

Smith squats (185 lb, reps of 8,8,6,6)

Lunges ( 35 lb, 3x6)

Low row(machine, 70 lb 3 x 9)

1 set of pullups to failure ( 6)

1 set of cable ab, old man bow thing (110 lbs, 3 x 12)

10 minutes of cardio on the elliptical

lunch- sirloin steak.

Worked out chest today.

45 lbs dumbbells, flat bench press (8,7,4,6)
Dips (first time doing them...- 6,6,6)
40 lb dumbbells, Incline bench (30 degrees, 7,6,5,5)
25 lb Dumbbell Flies (6,6,5)
Cable Flies (20 lbs- 5,5)
Tricep pushdown (40 lbs- 8,8,8)

Oblique 50 lbs dumbbell work (3x15 each side)

I have started to use the grill to cook all meats. Tasty and fast, and efficient.

http://i37.tinypic.com/i58yza.jpg

Hmm about 3 weeks since the pics in first post... not much change... but I am stronger.

So i just weighed myself on Friday, and it has been 5 weeks since I last weighed myself...

and im now 152 lbs...

To say the least, I was and still am shocked.

Nice work on the weight gain.

It sounds like you keep a typical crazy high school schedule, but I'd suggest trying to get at least 8 hours of sleep a night, especially if you're lifting.

Definitely try to get to the weights more. If your goal is gaining then you need to be lifting.

If you can't make it to the gym, get on the floor and hit those push-ups as much as you can every day. hit the crunches, etc. Find exercises you can do at home that will allow you to keep going.

Also, seeing what your body looks like I'm not sure you're at 12 percent body fat.

I'd wager it's probably less.

So I hadn't worked out since November when SATs started, and I just started back up roughly a week ago.

I'm not sure exactly how much I weight right now, nor my bodyfat percentage, but I'll find out soon.
Roughly 140-150 lbs
5'8"

Looking at the pictures... anyone else notice how my left side is abnormally much bigger than my right? Considering I'm a righty... (My shirts are usually a little tilted, hanging higher on the left.

My goals are 160-170 lbs
8-10% bodyfat.

http://i42.tinypic.com/11twxnn.jpg

http://i40.tinypic.com/2yv1h5j.jpg

http://i42.tinypic.com/2hg5rv5.jpg

http://i42.tinypic.com/jzgruo.jpg

http://i39.tinypic.com/9a65ol.jpg

I did squats yesterday, and I increased the weight from my first squat workout, and for some reason, my legs aren't sore at all.

Perhaps not enough weight...

(smith squats though- gym has no power rack/squat racK)

Well I've been eating like crap on the weekends. Definitely not enough calories and not healthy at all. Way too many crazy nights haha.

Friday-
Squat(smith)- 3x5x175, 2x5x185
MilitaryPress- 4x5x90
BB rows- 3x5x105, 1x3x105
3 chinups. 2 chinups

Today-

Bench- 2x5x 130, 1x3x 130, 1x8x 115
Deadlift- 1x6x 135, 1x6x 165
Squat (smith)- 5x5x 195

Today-
Squat(smith)- 4x5x215, 1x7x215
MilitaryPress (DB) - 3x8x35
BB rows- 2x5x115, 1x3x115
2 chinups. 2 chinups

Today-

Bench- 2x5x135 1x3x135 1x7x115
Squat- (Smith) 4x5x 225 1x7x225
Deadlift- 2x5x185
Dips- 1x8

Got my supps in yesterday...
ON Whey protein
ON Casein Protein
ON BCAA Powder 5000
Animal Pump
-old creatine monohydrate

Today-
Squat(smith)- 5x5x235
MilitaryPress (DB) - 3x8x40
Pendlay BB rows- 4x5x135 (didn't get full ROM on a lot of ending reps)
8 chinups. 3 chinups.

Bench- 1x6x140 1x5x140 1x4x140 1x12x95
Squat- (Smith) 5x7x245
Deadlift- 2x5x195
Dips- 1x8

been getting huge burn feelings in my arms when I do dips... not sure why.

Squat(smith)- 5x5x255
MilitaryPress (DB) - 2x6x45 1x5x45 2x6x35
Pendlay BB rows- 5x5x135
5 chinups. 3 chinups.

Bench- 3x5x145, 1x8x105
Squat- (Smith) 5x6x265
Deadlift- 3x5x205
Dips- 1x12, 1x8

Squat(smith)- 5x6x275
MilitaryPress (DB) - 2x6x45 1x3x45 2x6x35
Pendlay BB rows- 4x5x145 1x6x135
3 chinups.

serious wtf... my military press WENT DOWN.

Friday's workout

Bench- 3x4x150 (on my third set I had to tip the bar to knock the weights off- embarassing) 2x5x135
Squat- (Smith) 5x6x285
Deadlift- 1x5x215 (wasn't feeling too hot for a second set + my ride was pissing me off)
Dips- 0 (so burnt out)

Currently refocusing on form and bar speed. (lowering weight)

Squat(smith)- 4x6xx245 ( went down lower on my squats)
MilitaryPress (DB) - 1x6x45 2x5x45
Pendlay BB rows- 3x6x135 1x5x145 (last two reps for 145 were half ROM)
5 chinups. 3 chinups.

Monday

Bench- 3x6x145
Squat- 3x5x275
Deadlift- 1x5x225, 2x4x225
Dips- 6 (ran out of time)

Wednesday

Squat(smith)- 4x6xx275 (more warmup sets)
MilitaryPress (DB) - 1x5x55, 1x3x55, 2x5x50
Pendlay BB rows- 2x5x150, 1x5x 155, 1x7x135
5 chinups. 3 chinups.

Friday

Bench- 1x8x95, 2x5x150, 1x5x155, 1x8x135
Squat- (Smith) 3x5x280 (I am now adding more warmup sets)
Deadlift- 1x5x235, 2x3x235
Dips- 8,10,7

HUGE HEADACHE after my final squat set. Worst feeling I've experienced in a while, had to lie down. (Friday)

http://img19.imageshack.us/img19/2084/duded.jpg

5 week progress photos.

The Exertion headaches keep coming back. This time at the end of my squats, continuing when I was performing my pendlay rows. I believe it is because I hold my breath at the middle of my rep (going down on a squat or going up on the row). The hold up of pressure builds in my head, and makes my head want to explode, maybe popping a vessel or something.
The pain is somewhere in my forehead, possibly in the brain.

Squat(smith)- 3x5xx245 (WAS DEFINITELY NOT FEELING IT TODAY)
MilitaryPress (DB) - 3x5x55 (No idea how I am going to get the 60s into position... will need spotter)
Pendlay BB rows- 3x5x155, 1x8x135
5 chinups.

Bench- 1x8x95, 1x8x135, 1x5x160, 2x3x160, 2x3x155
Squat- (Smith) 3x5x245 (I am now adding more warmup sets)
Deadlift- 1x5x245, 1x255
Dips- 8,9,5

Can't do squats anymore... get a headache everytime.

Vertical Leg Press- 4x10x270
MilitaryPress (DB) - 2x5x55, 3x8x45 (No idea how I am going to get the 60s into position... will need spotter) -(I hate this exercise)
Pendlay BB rows- 3x5x165, 1x8x135, 1x8x145
5 pullups.

still get minor headaches...

I started my own program today... and I noticed NO headaches....

Bench Press- 2x8x145, 1x7x145, 1x6x145, 1x4x160
Incline Bench Press- 1x5x135, 1x4x135
Dumbbell flies- 1x8x20, 1x8x25, 1x8x30, 1x6x30
Squat Press machine - 3x10x 320
Deadlift- 1x3x265 (very little warmup sets... was feeling a bit bored at the end of the workout)
Dips- 0 (triceps very burnt out)
Farmers Walk- 2 x 50 lbs, walking around a bit until I was about to drop the weights