MeshMan's First Season Journal

[MeshMan]

So here it is at last - my training journal!

Thought this would prove very helpful for new people looking to see what a good(ish) diet for beginners could do for you and the dedicated training.

Now, I've been training for 9 weeks now on 3,000 calories a day so I'd thought I'd start with posting my Week 1 and my latest stats. Some of it's quite shocking, but don't worry, I'm well aware of what's obviously a little out of control. As always, any help or comments are appreciated!

Training

3 Days per Week

Monday - Chest + Tri's
Wednesday - Back + Bi's
Friday - Legs + Shoulders (though recently split this up in to two days, Fri/Sat respectively)

Diet

This is very consistent, almost the same every day (except for weekends).

7am
MP-MRP (40/30/0)
5g Glutamine

9.30am
4 Whole Eggs (24/0/20)
3 Sausages (12/0/21)
1 Orange

12.30pm
75g Wholemeal Pasta (10/47/0)
250g Chicken Fillet (40/0/5)
1 Apple

3pm
75g Pistachio Nuts (17/5/35)
130g Tuna (30/0/2)
2 Tablespoons EV Olive Oil (0/0/20)
1 Orange

5pm
75g Pistachio Nuts (17/5/35)
1 Orange

8pm PWO
2 Servings of Whey Protein (46/0/0)
25g Maltodextrin (0/25/0)
25g Dextrose (0/25/0)
5g Creatine
5g Glutamine

9pm PWO Meal
250g Chicken Fillet (40/0/5)
50g Anchor Cheese (15/0/10)
1 Tablespoon Olive Oil
Salad Bits

10.30pm Bed
300g Cottage Cheese (36/9/6)
4 x Omega 3-6-9 Caps
1 Multi-vit/mineral
5g Glutamine

Total:
327g Protein (1,308 Calories)
141g Carbs (564 Calories)
159g Fats (1,431 Calories)

3,303 Calories

Stats

Height: 6ft 1"
Body Type: Endomorph
Lifestyle: Office Bound
Cardio: None

...and now for some week on week comparisons of start to current

Week 1

Weight: 180 lbs

Bench Press: 5 x 40KG
Barbell Curl: 6 x 20KG
Dumbell Curl: 10 x 12.5KG
Squats: 7 x 40KG
Lunges: 9 x 15KG
Skull Crushers: 7 x 15KG
Kick backs: 10 x 5KG
Shoulder Press: 10 x 25KG
Front Raise: 6 x 7.5KG
Deadlift: 7 x 50KG
Bent Over Barbell Rows: 10 x 30KG
Bent Over Dumbell Row: 10 x 20KG
T-Bar Row: 10 x 50KG

Week 9

Weight: 196 lbs

Bench Press: 8 x 50KG
Barbell Curl: 10 x 27.5KG
Dumbell Curl: 10 x 15.0KG
Squats: 8 x 70KG
Lunges: 10 x 20KG
Skull Crushers: 7 x 17.5KG
Kick backs: 10 x 12.5KG
Shoulder Press: 10 x 30KG
Front Raise: 10 x 10KG
Deadlift: 10 x 75KG
Bent Over Barbell Rows: 10 x 40KG
Bent Over Dumbell Row: 10 x 20KG
T-Bar Row: 11 x 60KG

So on from here, hope you all enjoy my log!

[MeshMan]

Back (part 2) + Bi's

Assisted Wide Grip Pull Ups
What was crap about this machine is never gave me a weight that it was assisting me with, just a setting 1-15

10 x Setting 8 (45KG?)
8 x Setting 8
10 x Setting 9

Yates Row
10 x 35KG
10 x 40KG
10 x 50KG Failure

Bent Over Dumbell Row
10 x 22.5KG
10 x 22.5KG
10 x 22.5KG

Bicep Superset Week

Barbell Curl
10 x 20KG
10 x 20KG
10 x 20KG
10 x 20KG
10 x 20KG
10 x 20KG
10 x 20KG
10 x 20KG
10 x 20KG
10 x 25KG Failure

Concentration Curl
10 x 7KG (2 forced reps)
10 x 7KG (4 forced reps)

Standing Dumbell Hammer Curl
10 x 12.5KG
10 x 12.5KG
10 x 12.5KG Failure

21's with 8KG

[mxd]

Good on you for starting a journal , but holy high volume batman!

[MeshMan]

Todays diet:

10am
MP-MRP (40/30/0) - 280 kcal

11am
4 Whole Eggs (24/0/20)
100g Cottage Cheese (12/2/2)
324 kcal

1pm
100g Oatmeal (11/60/8) 356 kcal
1 Scoop of Whey Protein in 1 pint of semi-skimmed milk (30/2/2) 146 kcal


5pm - PWO
40g Whey Protein
25g Maltodextrin
25g Dextrose
5g Creatine
5g Glutamine
(40/50/0) 360 kcal

6.30pm
200g Minced Beef (38/0/22) 318 kcal
1 Small Chopped Onion
1 Tablespoon of Tomato Puree (ouch, sugar heavy, might cut this out next time)
1 can of chopped Tomatoes
50g Pistachio Nuts (12/5/25) 293 kcal
1 pint of semi skimmed milk
1 Multi Vitamin+Minerals
2 Flax Seed Oil Caps

8.30pm
200g Minced Beef (38/0/22) 318 kcal - Finished off the mix I made earlier, lovely!

11pm
200g Cottage Cheese (24/4/4) 148 kcal
5g Glutamine
4 x Omega 3-6-9 Caps

Total Calories: 2,543 - Too low, missed out a meal though due to getting up late, gr.

[MeshMan]

Quote

Good on you for starting a journal , but holy high volume batman!

I did go a little over on the Bi's but it's because I can never make them sore. I've read an article on here a few days ago about eccentric muscle tearing and it suggested that a single body part is supersetted at least once a week. So this week was bi's, next I'll do chest or tri's. See how I feel in the morning with this super high volume, which might I add most was not at all to failure

[stephens_0n]

Good to see you have got a journal mate.

Looks like you have put alot of effort into you diet and workout.

Keep it upto date.

[mxd]

Oat meal as in oats? Isn't that like 60g carbs (30/2/2)?

Soreness doesn't mean growth, Thats way to much work arm d00d just stick to the standard;

Deads 5*5
back ex 3*10
back ex 3*10
bicep ex 3*10

You can work a muscle abit too hard and stunt its growth, I know you want to work really hard and bust your ass in the gym, but it really can be detremental. Do enough to "stimulate and not inhialate" - Lee haney

in other words don't over work it

Btw nice set up, wish mine was like this

[MeshMan]

Thanks for the help mxd, and thank you stephens for the encouragement

As you said there mxd, I try to bust my ass more now as I'm slowing down on growth and hardly ever sore, even when I've tried doing workouts where every single set was to failure.

I'm pretty much lagging behind in the principals of training as I focused the first 8 weeks on diet, which I think is really coming on thanks to all your help on here.

I've traditionally done 3 exercises per muscles group, with 3 sets per exercise, giving me 9 sets per muscle group. Seem to be so used to this now as I'm only sore for at most, 1 day after. Theres been weeks where my legs or shoulders have never been sore whatsoever! The good thing is, as you can tell from week 1 to week 9, deads and squats rocketed up in strength!

I might start look in to the 5x5 routine or HST if I completely stop gaining.

Quote

Oat meal as in oats? Isn't that like 60g carbs (30/2/2)?

Woops, just checked and yes, it's 60g carbs, 11g protein, and 8g fats :O

[stephens_0n]

Quote

Thanks for the help mxd, and thank you stephens for the encouragement

As you said there mxd, I try to bust my ass more now as I'm slowing down on growth and hardly ever sore, even when I've tried doing workouts where every single set was to failure.

I'm pretty much lagging behind in the principals of training as I focused the first 8 weeks on diet, which I think is really coming on thanks to all your help on here.

I've traditionally done 3 exercises per muscles group, with 3 sets per exercise, giving me 9 sets per muscle group. Seem to be so used to this now as I'm only sore for at most, 1 day after. Theres been weeks where my legs or shoulders have never been sore whatsoever! The good thing is, as you can tell from week 1 to week 9, deads and squats rocketed up in strength!

I might start look in to the 5x5 routine or HST if I completely stop gaining.

If you dont feel a certain exercise is working as good as it use to try soemthing else for a while and go back to that later.

Compound fo compound
ioslation for isolation

?

[MeshMan]

Todays Diet

10.30am
MP-MRP (40/30/0) 280 kcal

12pm
5 Omega-3 Eggs (30/0/25) 345 kcal

3pm
2 Chicken Drumsticks
1 Chicken Thigh
100g Pistachio Nuts
5g Glutamine
5g Creatine
(65/5/80) 1,000 cals

6pm
2 Chicken Drumsticks
1 Chicken Thigh
(55/0/30) 490 cals

9pm
4 Omega-3 Eggs
100g Cottage Cheese
(36/3/22) 354 cals

Total so far... 2,469 Calories

Geeze, I just realized I've only eaten 38g of carbs today! I'm hoping to start ketosis in a few weeks and seems it's not going to be as difficult as I first though. I mean, a bit too may eggs today but hey, I can start bringing in mince meat meals, woho, sorted