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wowat
02-02-10, 11:22 am
Well, today is a new day. It's the first day of a new journey, or more realistically, the shift of one already in progress. I'm on my way, and I have the fundamentals, so now it's time to get down to the hard work. My first training session of this new direction is today in about 2 hours, and I'm not the strongest, nor the biggest. I'm actually quite small, but in the future the title of this thread will refer to myself. What once was a twig.

Also, here is a preemptive thanks for any and all support and advice given along the way!

sodapop
02-02-10, 11:34 am
Sounds good. What program are you running? And how's your diet?

wowat
02-02-10, 11:37 am
I'm actually using one of the split routines from the site, #10. I was just using a push pull legs split for about 3 months, and I just didn't like it that much. I'm hoping this will get me in the direction that I want to go.

My diet right now is pretty solid, basically eating a shit-ton, but making sure that it's all clean food. No fast food, nothing like that. I'll be posting exactly what I'm eating too at the end of each day, so if you guys see something I'm doing wrong, call me out on it.

sodapop
02-02-10, 11:51 am
Good shit, man. Go get it.

wowat
02-02-10, 1:52 pm
My workout kicked ass today. Just started on Animal Nitro and I can already tell I'm going to love it, never had a pump like I had today. Anyways,

Chest:
2 sets of Pushups w/ resistance for a warmup
Incline Dumbbell (had to switch from bench, no spotter today)
Reps: 10, 8, 6, 6
Weight: 35's, 35's, 40's, 50's

Flat Bench Dumbbell Press
Reps: 10, 8, 6, 8 (pump was awesome got an extra two reps w/ a record weight for me)
Weight: 40's, 40's, 45's, 55's

Flat Flyes
Reps: 12, 8, 10 (same situation as the flat bench)
Weight: 15's, 17's, 20's

Calves:
Seated Calve Raises
Reps: 20, 15, 15, 12
Weight: 70, 80, 80, 95

Standing Calf Raises
Reps: 20, 15, 15, 20
Weight: 90, 90, 130, 140

Abs were mainly crunches with resistance. I'm okay in that area so it's mainly maintenance work.

I know my numbers aren't great yet, but I'm going to get those up you can count on it.

sly06
02-02-10, 5:40 pm
My workout kicked ass today. Just started on Animal Nitro and I can already tell I'm going to love it, never had a pump like I had today. Anyways,

Chest:
2 sets of Pushups w/ resistance for a warmup
Incline Dumbbell (had to switch from bench, no spotter today)
Reps: 10, 8, 6, 6
Weight: 35's, 35's, 40's, 50's

Flat Bench Dumbbell Press
Reps: 10, 8, 6, 8 (pump was awesome got an extra two reps w/ a record weight for me)
Weight: 40's, 40's, 45's, 55's

Flat Flyes
Reps: 12, 8, 10 (same situation as the flat bench)
Weight: 15's, 17's, 20's

Calves:
Seated Calve Raises
Reps: 20, 15, 15, 12
Weight: 70, 80, 80, 95

Standing Calf Raises
Reps: 20, 15, 15, 20
Weight: 90, 90, 130, 140

Abs were mainly crunches with resistance. I'm okay in that area so it's mainly maintenance work.

I know my numbers aren't great yet, but I'm going to get those up you can count on it.

Solid chest day bro!! Numbers will go up in time. Just keep eating and lifting day in and day out.

wowat
02-02-10, 10:49 pm
7:40 am Breakfast
3 eggs, 2 slices whole wheat toast, 1/2 cup oats, 4 sausage patties, 2 scoops whey
9:00am snack
1 scoop weight gainer, 1 scoop whey, 1 sandwich (2 slices whole wheat, peanut butter banana)
11:00am
2 scoops casein
11:15am
Animal Stak
11:45am
Animal Nitro
1:00pm
Animal Nitro post workout
1:30pm
2scoops weight gainer, 1 scoop whey
2:30pm
10oz steak, Veggies
I've got work from 3 until 9 so my meals in-between here are protein shakes and beef jerky. I work at a smoothie and supplement shop, so I've got access to free high quality whey isolate and weight gainers
9:15
Two almond breaded chicken breasts, veggies

That's basically what my diet looks like every day. I have to same schedule, class, gym then work so it's easiest to just stick with routine. I'll change sandwiches and occasionally switch the chicken to fish, but other than that this is what I'll be doing every day. Anything you see wrong, or any advice feel free to critique!

Spikes079
02-02-10, 11:52 pm
Just keep with it man. Looks like U got it all laid out pretty well. Well when I started I weighed 140, im up to mid 170's/180 now. So trust me it just takes work

sly06
02-03-10, 11:01 am
Where's the chicken?

wowat
02-03-10, 11:42 am
The chicken was the last meal of the day. For the rest of this week until I get a paycheck in it's chicken once a day, after this week I'll be able to have it 2-3 times a day

A little sore after yesterday, good thing today is legs. Gotta love squats.

sly06
02-03-10, 11:46 am
The chicken was the last meal of the day. For the rest of this week until I get a paycheck in it's chicken once a day, after this week I'll be able to have it 2-3 times a day

A little sore after yesterday, good thing today is legs. Gotta love squats.


Okay cool just gotta ask where the chicken is. What spices do you use for your food? I've learned that less protein shakes and more food makes for some good progress. Have fun on squats. Hopefully you can walk afterwards.

wowat
02-03-10, 11:51 am
yeah here's hoping. The way I'm going into it is if I CAN walk completely right afterwords, I haven't gone hard enough or low enough ( I know my current limits enough to do this without hurting myself haha)

and I like to keep it really simple, I like to taste more meat than spices. I use a fruity sounding french spice mix called "herbes de ponce" that if used with lemon juice and a few other things, can have quite a kick. I love anything spicy, so that's basically all of my food.

wowat
02-03-10, 2:22 pm
Legs day today. The split that I'm doing has two leg days, so today was pretty simple.

Squats 4x10, 10, 8, 6

Leg Lift
4x10,10,12, failure

Leg Curl
4x10,10,12, failure

Second day on Nitro and Stak, love the pump I'm getting from it. Legs are my favorite to train too, so though it looks like an easy set, it was intense and I definitely pushed myself right to my limits.

sly06
02-04-10, 9:11 am
Legs day today. The split that I'm doing has two leg days, so today was pretty simple.

Squats 4x10, 10, 8, 6

Leg Lift
4x10,10,12, failure

Leg Curl
4x10,10,12, failure

Second day on Nitro and Stak, love the pump I'm getting from it. Legs are my favorite to train too, so though it looks like an easy set, it was intense and I definitely pushed myself right to my limits.

Solid work bro!! Nitro is an awesome supplement for your arsenal!

wowat
02-04-10, 12:16 pm
definitely sore on the legs today. Had to be up late working so I didn't get to stretch them as much as I liked. I'm going to have to prioritize that.

Finally have some money to get better food as well, so for at least the next week, I'm gonna be eating pretty good!

sodapop
02-04-10, 2:30 pm
Solid leg day. Now getchu some chicken! :D