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Jameson
10-24-08, 1:28 pm
Hey guys, I haven't posted here much but I read quite frequently and first off would like to say thanks for all the stuff I've learned from reading the boards over the years.

Now that that's out of the way, This is my journey. I was 168 pounds in mid-July after a cut, and I'm just under 190 right now. This summer is my first time lifting "seriously." Though I played hockey for 14 years and was often in the weight room, it was always strictly to be better on the ice. So I have about 4 months of experience under my belt right now...I'm going to copy the last week of my personal log into this thread as a starting point.

I have legs today, so I'll come back later with the last 7 days of my log and then today's session.

Jameson
10-24-08, 1:53 pm
Starting Friday of last week... [ ] indicates drop set

10/17 Arms

Bar curls 75x10 85x10 95x8
Alt Seated DB 35x10 40x10 45x8
Hammers 30x10 35x8 40x8
Preachers 80x8 70x8 70x8
Rope pushdown* 50x30 70x10 80x8
Skulls 70x10 80x7 80x6
1-arm extensions 20x10 25x6
Bar pushdown (elbows flared) 130x12 150x10 170x8
Seated dips 150x12 165x10 180x8

*on the heavier of the two pushdown machines


10/20 Shoulders

Smith military 115x12 135x10 145x10 [155x5 135x3]
Arnold press 40x12 45x10 50x7
Seated laterals 20x12 25x12 30x10
Upright row 70x10 80x10 90x10
Rev Pec deck 120x10 135x10 [150x10 105x8]
DB shrug 80x10 90x10 100x10
Cable laterals 40x8 30x10 30x10

Jameson
10-24-08, 1:59 pm
10/22 Back -- 2nd week without deadlifts (my lower back has been bothering me)

Pulldown 105x15 135x10 150x10 [165x8 135x8]
Machine row 55x12 70x10 85x10
DB row 75x10 85x10 95x8
V-row 135x12 150x12 [165x10 120x10]
CG pulldown 120x12 135x10 150x10 120x8
Seated DB curl 35x10 40x10 45x8

10/23 Chest -- Only week of flat bench first

Flat 135x10 155x10 185x6 [205x2 155x8 135x7]
Smith incline 135x10 155x10 [185x4 155x5]
Cable crosses (high) 70x10 70x10 70x8
Cable crosses (mid)60x10 60x8 60x8
DB step* 50x8, 8, 8

*Usually my warmup, this is DB incline starting at a low incline and moving up inclines every set

Jameson
10-24-08, 5:55 pm
10/24 Legs

Extensions 150x20 195x15 225x12 255x10
Seated curls 120x20 120x15 140x12 160x10
Lying curls 120x10 140x8
Hack Squat 235x15 275x12 315x10
Lunges 115x10 135x8
Press 8 piesx20 120x20 16x10 20x8
Squat 135x10 185x10 225x8
Seated calves 2 piesx25 4x6 2x20 2x10

Jameson
10-26-08, 3:21 pm
10/25 Arms

Bar curl 75x10 85x10 95x7
Alt. seated DB curl 35x10 40x10 25x8
Machine preacher 70x10 80x8 [80x8 60x4]
Rope pushdown 100x30 100x20 140x8
Close grip bench 115x10 135x10 155x5
Skulls 70x10 80x10 90x7
1-arm extensions 25x8 30x6
Bar pushdown 120x20 150x10 170x8
Seated dips 150x10 180x8 195x5

Jameson
10-31-08, 2:30 pm
10/27 Shoulders
Smith military 135x10 155x10 [175x6 135x4]
Arnold 45x10 50x10 55x6
Seated laterals 25x10 30x10 25x10
Upright row 80x10 90x10 100x8
Rev. Pec dec 120x10 150x8 [165x8 135x8 105x8]
DB shrug 8010x90x10 100x10
Cable laterals30x10 30x10 40x10


10/29 Chest
DB step 65x10, 10, 9
Smith incline 135x12 175x10 [185x5 135x7]
Flat 135x10 155x8 175x5 135x7
Cable cross high 70x10 80x8 70x8 60x7

Aggression
10-31-08, 3:25 pm
Looks good man, lots of volume, but if you're growing then keep it up. What about an outline of your diet and/or supps?

Jameson
11-01-08, 3:11 am
I'm currently taking Pak and Pump, soon to be M-Stak if I can get the money together (I'm between jobs and need to start saving money for school, etc...I'm 18).

Foodwise, I get a half cup of oatmeal with peanut butter for breakfast (yeah, that's nothing, but I can't stand oatmeal so a half cup knocks me out). I usually train around 2 since I have class until noon, so I can get home and eat and whatnot. I'll have a shake during school, usually just the standard 2 scoops of Muscle Milk in water. After lifting I'll have either tuna or chicken (I did steak for about 2 months and in my current financial situation can't really do it) with wheat bread and whole milk, along with my flax seed and fish oil. From then on, it's usually whatever is for dinner at my house around 5-6 and whatever I need to compliment that to get the rest of my protein/carbs/fat in. Cottage cheese before bed, and a big jar of peanut butter on the nightstand.

I'll be the first to admit that my diet isn't perfect, but school really fucks me up and not having an excess amount of money to spend on my supps and regular food is taking its toll on my diet.

Aggression
11-01-08, 11:30 am
Foodwise, I get a half cup of oatmeal with peanut butter for breakfast (yeah, that's nothing, but I can't stand oatmeal so a half cup knocks me out). I usually train around 2 since I have class until noon, so I can get home and eat and whatnot. I'll have a shake during school, usually just the standard 2 scoops of Muscle Milk in water. After lifting I'll have either tuna or chicken (I did steak for about 2 months and in my current financial situation can't really do it) with wheat bread and whole milk, along with my flax seed and fish oil. From then on, it's usually whatever is for dinner at my house around 5-6 and whatever I need to compliment that to get the rest of my protein/carbs/fat in. Cottage cheese before bed, and a big jar of peanut butter on the nightstand.


Food is tough when you don't have resources like money, but cans of tuna are dirt cheap, and so are eggs. Bags of brown rice are cheap as well. First off, you have to get some protein in the morning, whether it be from eggs or a shake. Also be careful of what you say, we're not allowed to talk about/mention other company's supps on here bro. Search the diet threads in here man, your diet definitely needs some work. You need to make sure you're getting enough protein in each meal (1.5-2.0g/lb bodyweight by days end).

Jameson
11-01-08, 1:10 pm
Definitely. As soon as school started my diet went to hell, but I'm slowly starting to work back to it. I didn't realize the whole thing about the external supplements thing, I just wanted to mention what it was for nutritional reference purposes...I'll edit that in a minute. I appreciate the feedback though, I think it's something about hearing it from someone else that kicks my ass into gear about it because I keep telling myself my diet needs to be better but I always put it off. I already started the day with my regular oatmeal and 3 eggs, so that's a step up I would hope.

As for yesterday's session...

10/31 Back

Wide pulldown 105x15 135x12 150x10 [165x8 135x8]
Machine row 55x12 70x12 85x10
DB row 70x10 80x10 90x8
Deadlift 135x10 225x10 315x10
V-row 105x12 150x10 150x10 165x10
V-pulldown 120x10 135x10 [150x8 120x6]

With the deadlifts, I wanted to go a little bit lighter than I normally do and just focus on my form since I've had lower back problems recently. Good results with that.

Aggression
11-01-08, 3:36 pm
Definitely. As soon as school started my diet went to hell, but I'm slowly starting to work back to it. I didn't realize the whole thing about the external supplements thing, I just wanted to mention what it was for nutritional reference purposes...I'll edit that in a minute. I appreciate the feedback though, I think it's something about hearing it from someone else that kicks my ass into gear about it because I keep telling myself my diet needs to be better but I always put it off. I already started the day with my regular oatmeal and 3 eggs, so that's a step up I would hope.

As for yesterday's session...

10/31 Back

Wide pulldown 105x15 135x12 150x10 [165x8 135x8]
Machine row 55x12 70x12 85x10
DB row 70x10 80x10 90x8
Deadlift 135x10 225x10 315x10
V-row 105x12 150x10 150x10 165x10
V-pulldown 120x10 135x10 [150x8 120x6]

With the deadlifts, I wanted to go a little bit lighter than I normally do and just focus on my form since I've had lower back problems recently. Good results with that.

Good numbers bro. Yeah the diet is the most important thing man. I realized that a while back. You could work out for years and make mediocre results. But once you get a legit diet set up, and you follow it, the gains skyrocket. Without proper diet, there is no use in lifting.

Jameson
04-22-10, 10:34 am
So, I'm back. I hurt my shoulder in July pretty bad while playing hockey and was unable to lift anything for a while...lost a lot of motivation and got into pretty bad shape, but hey, shit happens. I've been back to the gym for about a month now.

Hopefully I can get some info on this though...I did a bit of searching on Nitro, which I started taking right before I hurt myself, but I didn't see a lot of when to take it. The can says to take it right after lifting, but I do a half hour of low intensity on the stairmill after most of my weight sessions. My question is this: should I be taking my Nitro between the weights and the cardio so I can get my shake in as soon as I get home, or should I take the Nitro after the cardio?

Thanks guys...it's good to be back.