[bombing]

alright, so schools out in 6 weeks so i decided to make some goals for the time i get out of school. looks something like
max bench press 165
sldl 185 5x5 ( favorite dl's )
lunges 115 5x5
squats 135 5x5
jump rope 400 in 5 mins ( was 350 but got that yesterday )
i was also considering some sort of OHP goal but havnt decided yet.

im 6' 165lbs and am in high school, first time seriously done full body lifting. i did 165 on bench last year but that was 40-50lbs ago and i quit lifting for nearly a year, i used to do bench and curls 3 times a week, off and on for about a year which is why my bench is so much higher then all my other lifts. lifting to both feel good and look good. as far as equipment goes, i have a flat bench and a 300lb olympic weight set, with some assorted db's. diet wise i eat 5 times a day averaging 500 calories a meal, dont do much cardio other then jumping rope as a warm up.

4/11 workout - 2 min rest between sets on single exercises, 1 min rest between sets on paired exercies

squats 95lbs 5x5 ( more weight next time )
sldl 155lbs 5x5 ( felt good )
db bench 45lbs 5x5 ( little wobbly but no strength problem )
1-OHP 65lbs 5x5 ( need more shoulder work )
1-radial arm extension 15lbs 5x5 ( great exercise )
2-shrugs 155lbs 2 sets of 5 135lbs 3 sets of 5
2-side bend 35lbs 2 sets of 5 45lbs 3 sets of 5
3-crunches 3 sets of 15
3-leg raises 3 sets of 15

( numbers are paired exercises )
4/11 food

6:30 am 3 cups life cereal with 1 1/2 cups skim milk
11:00 am 3/4 slow cook oatmeal with protein scoop and apple
1:00 pm 1 cup low fat low sodium cottage cheese with 2 tbs low sugar jelly
5:00 pm protein shake ( 1 scoop with 1 cup skim milk ) 8 oz. chicken breast, piece of garlic toast and 4 cups salad with 2tbs dressing
8:00 pm 2 balance bars and 2 cups of milk

4/12 food

6:30 am 3 cups life cereal with 1 1/2 cups skim milk
11:30 am 3/4 cups slow cooked oatmeal with protein scoop and banana
3:00 pm 8oz, chicken breast, 1 cup low fat low sodium cottage cheese with 2 tbs ls jelly, 2 little orange like things


this is what i got so far, looking for any advice thanks

[LCDforMe]

Try to eat closer together instead of 6:30 to 11:30. That's like 5 hours. Try to get a meal in there around 9 or something if you can. Good luck man.

[bombing]

4/12 food

5:30 pm 3 eggs, 4 pieces of toast, 1 serving lunch meat
8:00 pm 2 cups skim milk, 2 balance bars

4/13 workout

jump rope 5 mins 355 jump - shit, 400 is going to be hard
squats 115lbs 5x5
bench 125lbs 2 sets of 5, 1 set 4, 2 sets 3 - added weight and think i cheated a bit
ez bar curls 50lbs 3 sets of 5, 2 sets of 3 - did these standing instead of preacher bench, eliminated forarm pain but easier to cheat
db holds 45lbs 20 seconds, 2 sets of 60 seconds - first time with 60 seconds, felt great
crunches 4 sets of 10 - tried to mix up set/reps undecided
leg raises 4 sets of 10 -

4/13 food

6:30 am 3 cups life cereal, 1 1/2 cups skim milk
11:30 am 3/4 slow cook oatmeal, scoop of protein, mini orange thing
1:30 pm 1 cup cottage cheese, 2 tbs low sugar jelly
4:30 pm protein shake
5:30 pm 8 oz. chicken breast, 4 pieces of toast, lots of salad, 1 serving low fat graham crackers
8:00 pm 2 cups skim milk, 2 balance bars


wasnt very happy with my workout today, squats went well but after that lost motivation and got kind of depressed, thinking about finding a lifting partner for some positive incouragement and so i dont have to worry about killing my self on spotless workouts, like bench and squats.

thanks for that advice lcdforme, i have been considering putting in some sort of meal around there, problem is thats when i am at school so i cant really cook anything ( or buy anything worth a damn )

[ferrolent]

Good luck. I'd consider increasing your squat goal to 155 for 5 reps. Just plates seems kinda low and your squat should shoot up if you haven't been doing them much until now.

[bombing]

hmm, thanks for the suggestion and i agree that is probably a better goal.

4/14 food

6:30 am 3 cups life cereal, 1 1/2 cups skim milk
11:30 am 3/4 cup slow cooked oatmeal with protein scoop, little orange thing
1:00 pm 2 pieces wheat toast
3:00 pm 1 cup cottage cheese, 2 tbs jelly,
5:15 pm 3 eggs, 1 serving lunch meat, 2 pieces wheat toast
8:00 pm 2 cups skim milk, 2 balance bars

4/15 food

8:30 am 3 cups life cereal, 1 1/2 cups skim milk
11:30 am 3/4 cups slow cooked oatmeal, 1 cup cottage cheese with 2 tbs jelly
2:30 pm protein shake, half a bag of stir fry, half a serving gatorade drink mix
5:30 pm 8 oz. chicken breast, 1 cup salad, 1 piece garlic bread
8:30 pm 2 cups skim milk, powerbar portein plus

4/15 workout

straight leg deadlifts 135lbs 2 sets of 5, 155lbs 3 sets of 5 - some knee discomfort
OHP 65lbs 2 sets of 5, 75lbs 2 sets of 5, 1 set of 4
bbor 45lbs 3 sets of 5 - first time trying them, will use real weight next time
side bends 45lbs 2 sets of 5 - back started feeling odd
db bicep curls 25lbs 1 set of 10, 1 set of 6, 1 set of 4
crunches 3 sets of 15

not a bad workout, glad at ohp improvement

[bombing]

alright, been kind of lazy but here it is

4/16 food

7:30 am 2 1/2 cups kashi cereal, 1 1/4 milk - this stuff makes you mad stinky
11:00 am 2 eggs with some one serving skillet mix, 1 banana, 1 tangello
2:00 pm 1/2 lean ground beef, half bag of taco salad
5:00 pm 8oz. chicken breast, 2 cups salad, 2 slices wheat bread
8:00 pm 2 cups of milk, 2 balance bars

4/17 food

6:30 am 3 cups life cereal, 1 1/2 cups skim milk
9:30 am 1 cups cottage cheese with 2 tbs jelly
11:30 am 3/4 cup oatmeal, scoop protein, banana, tangello
1:00 pm 2 slices wheat bread
3:00 pm 8oz. chicken breast, 2 cups salad
5:30 pm lean cuisine, 2 cups salad, 2 slices wheat bread

4/18 food

6:30 am 3 cups life cereal, 1 1/2 cups skim milk
10:45 am 3/4 cup oatmeal, scoop protein, banana, tangello
1:00 pm balance bar
4:30 pm protein shake
5:30 pm 8oz. chicken breast, 2 cups salad, garlic bread
7:45 pm 2 cups milk, 1 cups cottage cheese, balance bar

4/18 workout - figured out a better way to write down workout, weight/reps x sets

squats 115lbs/5 x 5 - weird feeling in hip pre workout but did squats anyway
bench press 135/4, 125/5 x 2, 125/4, 125/3
1-bbor 65/5 x 5 - still learning movement
1-tricep thing 25/8 x 4 - nice punch in the tri's
preacher curls 50/5 x 3, 50/4, 50/2
db grip holds 45lbs for 60 seconds 3 times - these are amazing
crunches 15 x 3

not a bad workout, started bad when i thought 135 was 125 but once i realized i put 10's on instead of 5's it was kind of nice

[bombing]

4/19 food

6:30 am 3 cups life cereal, 1 1/2 cups skim milk
11:45 am 3/4 oatmeal, scoop of protein, tangello
1:00 pm balance bar
3:00 pm 2 servings turkey, 2 pieces of wheat toast, 2 cups salad
5:30 pm 12oz. chicken breast, 2 cups salad, 2 pieces of wheat toast
7:45 pm 2 cups skim milk, 1 cup cottage cheese, 1 balance bar

4/20 food

6:30 am 3 cups life cereal, 1 1/2 cups skim milk
9:30 am balance bar
11:45 am 8oz chicken breast, 2 cups salad, 2 pieces wheat toast, tangello
2:00 pm 1 1/4 scoop gatorade
4:00 pm protein shake
6:00 pm 3 eggs, half serving turkey, 4 pieces of toast, 2 cups salad
8:00 pm 2 cups milk, 1 cup cottage cheese, balance bar

4/20 workout

stiff legged deadlift 135/5, 155/5 x 2, 175/5, 185/5
OHP 65/5, 75/5 x 4
pull ups 5, 3, 1 - need to do these more often
radial arm things 15/5 x 5
crunches 20, 10 x 2

not a bad workout, pulled 185 for the first time, if anyone reads this i have a question. when i do OHP i take a jerk stance but i dont use my legs like you do in a jerk, this is still an OHP right?

[bombing]

damn i need to stay on top of this log.

4/21 food

6:30 am 3 cups life cereal, 1 1/2 cups skim milk
11:00 am 8oz chicken breast, salad, tangello
1:30 pm balance bar
5:30 pm 8oz pork loin, salad, 2 pieces wheat toast
8:00 pm 2 cups skim milk, 1 cup cottage cheese, balance bar

4/22 food

8:00 am 3 cups life cereal, 1 1/2 cups skim milk
11:00 am oatmeal, scoop of protein, orange
2:00 pm protein shake, 8oz chicken breast, salad
5:00 pm 8oz lean hamburger, 2 pieces wheat toast, salad
8:00 pm 2 cups skim milk, 1 cup cottage cheese, balance bar

4/22 workout

squats 115lbs/10 x 5 - i did these off my bench, unracked weight went up sat down on bench went up, is this still a squat?
bench 125/5 x 3, 125/4 x 2 - im getting stronger
1-bbor 65/5 x 5
1-tricep thing 25/8 x 4
db curl 25/8 x 2 25/5 x 2
crunches 15 x 3

4/23 food

8:00 am 3 cups life cereal, 1 1/2 cups skim milk
11:00 am 3 eggs, serving turkey, 2 pieces wheat toast
2:00 pm 8oz lean hamburger, 2 pieces wheat toast, salad
5:00 pm 8oz tilapia ( fish ), 1/4 loaf wheat french bread
8:00 pm 2 cups skim milk, 1 cup cottage cheese, 1 1/2 servings graham crackers
i ate a lot of bread today

4/24 food

6:30 am 3 cups life cereal, 1 1/2 cups skim milk
11:45 am 4 pieces wheat toast, 2 servings turkey, cup of milk
1:00 pm powerbar protein plus
3:00 pm 1 serving gatorade mix
4:00 pm protein shake
5:00 pm 8oz lean hamburger, 2 pieces wheat toast, salad
8:00 pm 2 cups skim milk, 1 cup cottage cheese

4/24 workout

SLDL 155/5 x2, 175/5 x3
OHP 65/5, 75/5 x 4
pull ups 5,4,3,2 x 2 - big gain
crunches 15 x 3

not a bad workout, short but effective

[LCDforMe]

[quote=bombing

thanks for that advice lcdforme, i have been considering putting in some sort of meal around there, problem is thats when i am at school so i cant really cook anything ( or buy anything worth a damn )[/QUOTE]

I guess you could bring an apple or some trail mix or something like that. It is tough when at school to eat healthy. If you check my log, you see the same damn meals everyday for meals 2 and 3 becuase I'm always at school for those meals. PBJ is where it's at.

Log is lookin' good.

[bombing]

thanks again for the advice, havnt put it in action yet, because i havnt been back to school but i am eating tons of pbj

4/25 food

6:30 am 3 cups life cereal, 1 1/2 cups skim milk
10:30 am 8oz lean ground beef, 2 pieces wheat toast
2:45 pm protein shake, 1 1/2 cups life cereal, hand full of raspberries - to long inbetween
5:30 pm 3 eggs, 3 slices ham, salad, 2 pieces wheat toast
8:00 pm protein shake, cup skim milk, pbj

i feel asleep for like an hour around 11:00am then forgot to eat before going back to school

4/26 food

8:00 am 3 cups life cereal, 1 1/2 cups skim milk
11:00 am 8oz lean ground beef, piece of cheese, 2 pieces wheat toast
1:00 pm 1 scoop gatorade
2:00 pm protein shake, pbj
5:15 pm 8oz chicken breast, salad, half cup dried fruit
8:00 pm 1 cup cottage cheese, pbj

4/26 workout

squats 135/5 x 5 - down to bench, sit, then up, cheat squats?
bench 125/5 x 5 - finaly get to push one plate
db row 35/5 x 3 - learning new exercises sucks
pull over 35/5 x 5 - going to try these more often
bb curl 45/5 x 5 - more weight
crunches 10 x 5 - something different

feeling pretty good, think it might have been because i was so deprived for fat