Background

Age: 30
Sex: Male
Weight: 166
Bodyfat: 11% (home scale maybe off but at least I can see it going up and down)

Training experience:
On and off for the past 6 years. Unfortunately, every time I’m off I loose all my gains extremely quickly. Six years ago I was around 145lbs and around three years ago I peaked at 185 after working out solidly for two years but since that time work outs have been very inconsistant.
Present Diet: Trying to eat at least every 2-3 hours and trying to maintain a split of 50%carbs/30%protein/20%fats. The carbs and proteins very but I’m very admit about keeping the fat to below 20%. I’ll post daily food intake.

Training outline:
Started on a workout based on the Westside barbell system about 2 weeks ago and I’ll back post those workouts. Here is my split based on http://elitefts.com/documents/9week-training-program.htm

Monday: Max Effort(squat) 3reps down to 1 rep with 1-2m rest/set then supplemental exercises with 45-60s rest/set
Tuesday: Max Effort(bench) same
Wednesday: Supplemental exercises with biceps and calves
Thursday: Dynamic Effort (squat) 50% 1 RM with supplemental exercises everything with 45-60s rest/set
Friday: Dynamic Effort (bench)60% - 65% 1RM same
Saturday: Supplemental exercises with biceps and calves

I always workout early in the morning at 6am so that I know I've got my workout in and nothing can interfere with it. All workouts are also done with in 45minutes and the Wed/Sat are usually done in 30 minuntes.

Supplements Taking and Schedule:
MultiVitamin in the morning
Before workout iI'll take a carb/protien/creatine drink high in whey and carb is just maltodextrin
Just after workout it'll usually be a carb/protien/creatine high in whey and carb is 50/50 maltodextrin/dextrose
Just before getting ready for bed a protiien/creatine drink high in Micellar casein protien
MultiVitamin at night
Try and take in as much water as I can. At least 8-16oz during workout, afterworkout with shake, morning, with lunch, afternoon, late afternoon, evening, with dinner, after dinner... you get the idea, I have a bottle attached to my hand all day

Present Goals and beliefs:
I’ve never been a strong lifter and would love to change that. I have never really done bench or squat so I have no idea where I'm at with those. I’m not looking to enter any competitions but weightlifting is extremely personal to me and gives me tremendous satisfaction. I like to get as educated as I can be and have always looked at the western traditional approach to body building. I even went as far as getting ACE and AFAA certified, never renewed. I just wanted to test my knowledge. I’ve gotten bigger and have felt good but never really what I would consider stronger proportionate to my gains in size and weight going from 145lbs up to 185lbs. I am a true ectomorph and hard gainer but don’t believe in excuses and use anything I can as an advantage like a really high metabolism so I can eat all day if I can. I started reading articles on elitefts and Westside-barbell.ocm thought instantly that I have to give this a try. I hope keeping a journal here and keeping track of nutrients at fitday.com I’ll keep consistant for another two years and this time when I’m up to 185lbs I’ll be pushing over 300lbs on the bench.

Monday November 6 2006.

Week1/day1 Max Effort (Squat)

Good Mornings 1-2min rest/set 3>1 reps/set
1x10@95 (warm up the back in the morning)
1x6@145
1x3@165
1x3@185
1x3@195
1x2@195
1x1@215
2x1@225

Supplementals: 45-60s rest/set
Glut/Ham Raises 3x10
HyperExtensions 3x10@25
Leg Ext. 3x8@215
Pull Down Abs kneeling
1x20@100
1x10@130
1x8@150
2x10@130


Cals Fat Carb Prot
RealGains from Universal ( 88.6 gram ) 349 3 50 30
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 88.6 gram ) 349 3 50 30
Whole Wheat 100% Bread( 2 regular slice ) 180 2 34 8
Tuna salad ( 0.5 cup ) 148 5 10 15
Whole Wheat 100% Bread ( 2 regular slice ) 180 2 34 8
Tuna salad ( 0.5 cup ) 148 5 10 15
Yogurt, fruit variety, nonfat(6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat(6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Milk,nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Bread, lowfat, 98% fat free ( 1.4 slice ) 91 1 17 3
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
White potato, mashed ( 2 cup ) 518 30 55 9
Shrimp, breaded, or battered, fried ( 3 oz,) 206 10 10 17
Total 2873 80 333 214

B/W: 167

Tuesday November 7, 2006

Week1/day2 Max Effort (bench)

Pin Press 1-2min rest/set 3>1 reps/set
2x3@185
1x2@205
1x1@205
1xmiss@205
1x2@185
1x1@195
2x1@200

Supplementals: 45-60s rest/set
Skull Crushers
1x10@70
1x6@80
1x8@70
1x6@70
2x7@60

Rope Pulldowns
1x10@50
2x10@70

Hanging StraightLeg Raises 5x10
HyperExtensions 3x12@25


Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
RealGains from Universal ( 88.6 gram ) 349 3 50 30
RealGains from Universal ( 88.6 gram ) 349 3 50 30
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Shrimp, floured, breaded, or battered, fried ( 1 oz, without shell, cooked ) 69 3 3 6
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
White potato, from fresh, mashed, NS as to milk or fat ( 1.5 cup ) 388 22 41 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Rice, brown, cooked, instant, fat not added in cooking ( 0.5 cup, cooked ) 117 1 24 3
Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0
Celery, raw ( 0.15 cup, NFS ) 3 0 1 0
Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0
Sunflower oil ( 0.15 tablespoon ) 18 2 0 0
Soy sauce ( 0.1 tablespoon ) 1 0 0 0
Crustaceans, shrimp, mixed species, raw ( 1 oz ) 30 0 0 6
Total 2745 64 337 213



B/W:167

Week1/supplemental day 45-60s rest/set

Standing Dumbbell Hammer Curls
1x8@30
1x8@40
1x6@45
1x5@50

Reverse Grip Straightbar Curl
1x10@50
1x8@60
1x6@70
1x8@50
1x6@60
1x3@70

Wrist Curls on Bench 3x15@25
Standing Calf Raises 5x12@150
Toe Raises w/Dumbbell on Bench 4x20@35

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5
Rice, brown, cooked, instant, fat not added in cooking ( 1 cup, cooked ) 234 2 48 5
Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0
Celery, raw ( 0.15 cup, NFS ) 3 0 1 0
Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0
Egg, whole, fried ( 0.1 cup ) 27 2 0 2
Sunflower oil ( 0.15 tablespoon ) 18 2 0 0
Soy sauce ( 0.1 tablespoon ) 1 0 0 0
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Total 2743 54 322 250



B/W: 167

Thursday November 9 2006

Week1/Day3 Dynamic Effort (squat) 45-60sec rest/set

Just below Parallel Box Squats 50% 1 RM
10x5@175

Stiff Leg Deadlifts w/ dumbbells
3x10@80

Single Leg Squats
4x10

Ab Pulldowns, Standing
5x20@90

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Carrots, raw ( 0.15 cup, NFS ) 7 0 2 0
Celery, raw ( 0.15 cup, NFS ) 3 0 1 0
Egg, whole, fried ( 0.1 cup ) 27 2 0 2
Onions, young green, raw ( 0.15 cup, chopped ) 5 0 1 0
Rice, brown, cooked, instant, fat not added in cooking ( 1 cup, cooked ) 234 2 48 5
Soy sauce ( 0.15 tablespoon ) 1 0 0 0
Sunflower oil ( 0.5 tablespoon ) 60 7 0 0
Crustaceans, shrimp, mixed species, raw ( 1 oz ) 30 0 0 6
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Chicken or turkey soup, cream of, prepared with water ( 0.15 cup ) 18 1 1 1
Chicken, breast, with or without bone, broiled, skin not eaten ( 5 oz, boneless, cooked, skinless ) 229 5 0 43
Broccoli, cooked, from fresh, NS as to fat added in cooking ( 0.25 cup, NFS ) 19 1 2 1
Noodles, cooked, NS as to fat added in cooking ( 1 cup, cooked ) 212 2 40 8
Bread, garlic, toasted ( 1 large slice ) 135 5 18 3
Total 3082 69 333 286


B/W 166

Friday November 10 2006

Week1/day4 Dynamic Effort day (bench) 45-60sec rest/set

Bench Press 60% 1 RM
10x5@135

Skull Crushers
4x8@70

Dumbbell Side Raises
4x8@25

Dumbbell Bent over Raises
3x10@25

Hanging Straight leg raises
5x15

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 88.6 gram ) 349 3 50 30
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Broccoli, cooked, from fresh, NS as to fat added in cooking ( 1 cup, NFS ) 77 4 8 5
Noodles, cooked, NS as to fat added in cooking ( 2 cup, cooked ) 423 5 79 15
Chicken, breast, with or without bone, broiled, skin not eaten ( 10 oz, boneless, cooked, skinless ) 458 10 0 86
Chicken or turkey soup, cream of, prepared with water ( 0.5 cup ) 58 4 5 2
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
White potato, from fresh, mashed, NS as to milk or fat ( 1 cup ) 259 15 28 5
Total 2899 66 287 293


B/W 166

Saturday November 11 2006

Week1 Supplement Day 45-60sec rest/set

Straight Bar Curl
1x10@50
1x6@60
1x5@70
1x5@80
1x2@90
1x1@100
3x2@90

Standing Alternating Dumbbell Curls
1x8@30
3x8@35

Reverse Wrist Curls on bench 3x12@12

Calf Press on Leg press machine 5x15@215

Toe Raises 5x15@40

Cals Fat Carb Prot
Heartwise with fruit nuggets ( 2 cup ) 235 1 65 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
RealGains from Universal ( 1 oz ) 112 1 16 10
RealGains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Pork, cured, ham, steak, boneless, extra lean, unheated ( 4.5 oz ) 156 5 0 25
Waffle, plain ( 1 round waffle (8" dia) ) 325 10 50 8
Jam, preserves, all flavors ( 3 tablespoon ) 164 0 42 0
Now EcoGreen Multi Vitamin ( 2 serving ) 0 0 0 0
Total 2945 51 393 251


B/W 168

Monday November 13 2006

Week2/Day1 MaxEffort (squat)

Good Mornings 1-2min rest/set 3>1reps/set
1x6@135
1x3@185
1x2@205
2x2@225
1xmiss@235
1x2@225
1x1@225

Glut/Ham Raises 3x8

HyperExtentions 3x8@45

Leg Ext 4x8@220

Standing Ab Pulldowns 5x20@60

Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
Turkey or chicken breast, prepackaged or deli, luncheon meat ( 2 slice (1 oz) ) 62 1 0 13
Whole Wheat 100% Bread Dutch Country ( 2 large or thick slice ) 216 2 41 10
Lettuce, cos or romaine, raw ( 1 innerleaf ) 1 0 0 0
Tomatoes, raw ( 2 medium slice (1/4" thick) ) 8 0 2 0
Mustard ( 1 teaspoon ) 3 0 0 0
Mayonnaise, regular ( 1 packet ) 72 8 0 0
Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 slice, NFS (.75 oz) ) 31 0 3 5
Yam, cooked, boiled, drained, or baked, without salt ( 2 cup, cubes ) 316 0 75 4
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 cup ) 122 0 19 11
Total 2997 63 388 239



B/W 170

Tuesday November 14 2006

Week2/Day2 MaxEffort

Pin Press
1x5@135
1x2@185
1x2@205
2x1@215
1xmiss@215
1xmiss@210
1x1@205

Skull Crushers
6x8@70

Rope Push Downs
3x10@60

Hanging Straight Leg Raises 5x12


Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9
Banana, raw ( 1 large (8" to 8-7/8" long) ) 125 1 32 1
Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Egg, white only, raw ( 3 large egg white ) 50 0 1 10
Peanuts, NFS ( 1.25 oz, shelled ) 206 17 7 9
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Chicken breast, with or without bone, battered, fried, prepared skinless, coating not eaten ( 1 cup, cooked, diced ) 251 6 1 45
Carrots, cooked, from fresh, glazed ( 0.25 cup ) 54 3 7 0
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 cup ) 122 0 19 11
Yam, cooked, boiled, drained, or baked, without salt ( 2 cup, cubes ) 316 0 75 4
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Peppers, green, cooked, NS as to fat added in cooking ( 0.15 cup ) 11 1 1 0
Total 2978 66 361 256


B/W 169

Wednesday November 15 2006

Week2/Sup day

Dumbbell Hammer Curls
1x8@45
5x6@45

Reverse Grip Straight Bar Curl
1x10@50
3x6@60

Wrist Curls 3x15@20

Standing Calf Raises 6x12@120

Toe Raises 4x15@45


Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9
Banana, raw ( 1 large (8" to 8-7/8" long) ) 125 1 32 1
Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 2716 56 346 232


B/W 170

Thursday November 16 2006

Week2/Day3 Dynamic Effort 45-60sec rest/set

Box Squats 54% 1 RM
10x5@190

HyperExtensions: 3x8@45

Dumbbell Rows 4x6@85

Barbell Shrugs 3x15@135

Ab Pulldowns 5x10@80



Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Ham Smoked Oscar Mayer 98% fat free ( 2 serving ) 34 1 0 7
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
Whole Wheat 100% Bread Dutch Country ( 2 large or thick slice ) 216 2 41 10
Turkey or chicken breast, prepackaged or deli, luncheon meat ( 3 slice, NFS ) 92 1 0 19
Lettuce, cos or romaine, raw ( 1 innerleaf ) 1 0 0 0
Cheese food, pasteurized process, swiss ( 1 oz ) 92 7 1 6
Mustard ( 1 teaspoon ) 3 0 0 0
Onions, mature, raw ( 1 thin slice ) 3 0 1 0
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
WEIGHT WATCHERS Chicken Enchilada Suiza, Sour Cream Sauce with Cheese, frozen entree ( 1 serving ) 283 10 33 16
Tortilla, whole wheat ( 1 large chappatti or roti (8") ) 109 1 30 4
Beef, ground, lean, cooked, pan-fried, well done ( 2 oz ) 157 10 0 16
Cheese, processed, American or Cheddar type, lowfat ( 0.15 cup, shredded ) 31 1 1 4
Sour cream ( 0.02 cup ) 10 1 0 0
Guacamole, NFS ( 0.04 cup ) 15 1 1 0
Salty snacks, corn or cornmeal base, tortilla chips, light (baked with less oil) ( 10 chips ) 74 2 11 1
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter, reduced fat ( 1 tablespoon ) 94 6 6 5
Now EcoGreen Multi Vitamin ( 2 serving ) 0 0 0 0
Total 2897 67 355 239



B/W 170

Friday November 17 2006

Week2/Day 4 Dynamic Effort 45-60s rest/set

Bench Press 60% 1 RM
10x5@145

Lying Dumbbell tri ext.
4x8@25

Dumbbell Side Raises
3x8@25

Bent Over Dummbell Raises
3x10@25

Leg Raises 5x15


Cals Fat Carb Prot
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Peanut butter, reduced fat ( 2 tablespoon ) 187 12 13 9
Banana, raw ( 1 medium (7" to 7-7/8" long) ) 109 1 28 1
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Atikins Oatmeal Raisin ( 1 serving ) 140 5 15 11
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 3 slice, NFS (.75 oz) ) 93 1 8 14
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 2881 61 365 243

B/W 172.6

Saturday November 18 2006

Week2/Supplement Day 45-60s rest/set

StraightBar Curl
10x5@70

Alternating DB Curl
3x5@35

Reverse WristCurl 3x15@15

Donkey Calf Raises 4x50

Toe Raises 5x15@40


Cals Fat Carb Prot
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1.5 cup ) 135 0 20 14
Shredded Wheat, 100% ( 1.5 cup, NFS ) 269 1 61 8
Turkey Subway 6" Honey Oat with Cheese ( 1 serving ) 380 9 54 24
Fruit and Nut Trailmix Bar ( 1 serving ) 140 5 24 3
RealGains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Popcorn, popped in oil, unbuttered ( 2 cup, popped ) 110 6 13 2
Lemonade ( 1 cup (8 fl oz) ) 99 0 26 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tilapia Fillets Walmart Box ( 4 oz ) 98 1 0 21
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 2661 35 368 234



B/W 171.2

Monday November 20 2006

Week3/Day 1 Max Effort Day
Reps of 3 forced to drop to 1.

Goodmornings 1-2m rest/set starting max 3weeks ago 1x1@225 with bad form, ended with 1x1@220 with much improved form
1x5@135
4x3@205
1x2@210
1x1@210
1x1@220

Supplemental Exercises 45-60s rest/set
Glut Ham Raises 3x8

HyperExtensions 3x8@45

Leg Extensions 3x10@195,225,255

Ab Pull downs


Foods

Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 2 serving ) 224 3 5 46
Tuna salad ( 0.5 cup ) 148 5 10 15
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Tuna salad ( 0.5 cup ) 148 5 10 15
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 1 6 oz container ) 86 0 14 7
Egg, white only, raw ( 2 large egg white ) 33 0 1 7
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Soup, chicken broth, canned, condensed, commercial ( 1 fl oz ) 10 0 0 1
Mushroom soup, cream of, prepared with water ( 0.25 can (10.75 oz), prepared ) 79 6 6 1
Macaroni, cooked, vegetable, fat not added in cooking ( 1 cup, cooked ) 116 0 24 4
Tuna, canned, water pack ( 0.25 can (6.5 oz), drained ) 48 0 0 11
Cheese, natural, Cheddar or American type ( 0.25 cup, shredded ) 114 9 0 7
Total 2812 56 325 260



B/W 170.2

Tuesday November 21 2006

Week3/Day2 Max Effort
1-2min rest/set
Pin Press starting max 3weeks ago 1x1@205 now:
3x3@185
2x3@205
1x2@210
1x1@215
1x1@220
1xmiss@225

45-60s rest/set
Skull Crushers
6x6@70

Rope Pushdowns
3x10@70

Hanging Leg Raises 3x15


Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
RealGains from Universal ( 133 gram ) 523 5 75 45
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Cheese, natural, Cheddar or American type ( 0.5 cup, shredded ) 227 19 1 14
Macaroni, cooked, vegetable, fat not added in cooking ( 2 cup, cooked ) 232 0 48 8
Mushroom soup, cream of, prepared with water ( 0.5 can (10.75 oz), prepared ) 157 12 11 2
Soup, chicken broth, canned, condensed, commercial ( 2 fl oz ) 19 1 0 3
Tuna, canned, water pack ( 0.5 can (6.5 oz), drained ) 97 1 0 21
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 3 cup ) 270 0 39 27
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Beef, NS as to cut, cooked, lean only eaten ( 1 cup, cooked, shredded ) 257 12 0 36
Rice, fried, meatless ( 2 cup ) 542 25 68 11
Onions, mature, raw ( 0.25 cup, NFS ) 15 0 3 0
Hoisin sauce ( 2 tablespoon ) 79 1 16 1
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
Total 3158 81 348 258


B/W 170.6

Wednesday November 22 2006

Week3/Sup day 45-60s rest/set

Dumbbell Hammer curls
1x6@40
1x5@50
8x5@45

Reverse Grip Straightbar Curl
4x6@60

Wrist Curls 3x15@15

Standing Calf raises 6x12@135

Toe Raises 4x15@45



Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 44.3 gram ) 174 2 25 15
Cheese, natural, Cheddar or American type ( 0.15 cup, NFS ) 68 6 0 4
Mushroom soup, cream of, prepared with water ( 0.15 can (10.75 oz), prepared ) 47 3 3 1
Macaroni, cooked, vegetable, fat not added in cooking ( 0.5 cup, cooked ) 58 0 12 2
Tuna, canned, water pack ( 0.15 can (6.5 oz), drained ) 29 0 0 6
Soup, chicken broth, canned, condensed, commercial ( 1 fl oz ) 10 0 0 1
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Yam, cooked, boiled, drained, or baked, without salt ( 1 cup, cubes ) 158 0 38 2
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
OSCAR MAYER, Ham (chopped with natural juice) ( 1 serving ) 52 3 1 5
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Egg, white only, raw ( 4 large egg white ) 66 0 1 14
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 cubic inch ) 48 0 4 7
Mustard ( 2 teaspoon ) 7 0 1 0
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Game meat, deer, cooked, roasted ( 4 oz ) 179 4 0 34
Shrimp, Popcorn PortSide ( 2.5 serving ) 575 30 45 23
Total 3162 78 339 271


B/W 172

Thursday November 23 2006 (Happy Turkey Day)

Week3/Day3 Dynamic Effort (squat)

Box Squats 56% 1RM
10x3@205

HyperExtensions 3x10@45

One Leg Squats 3x8@30

DB Rows 4x10@60

Barbell Shrugs 3x15@135

Pull Down Abs Standing



Cals Fat Carb Prot
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 44.3 gram ) 174 2 25 15
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Turkey, light meat, roasted, skin not eaten ( 5 oz, boneless, cooked, skinless ) 219 4 0 42
Bread stuffing, bread, dry mix ( 2 oz ) 219 2 43 6
White potato, from fresh, mashed, NS as to milk or fat ( 0.5 cup ) 129 7 14 2
Mountain yam, hawaii, cooked, steamed, without salt ( 1 cup, cubes ) 119 0 29 3
Corn, sweet, yellow, canned, vacuum pack, no salt added ( 0.5 cup ) 83 1 20 3
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Turkey, light meat, roasted, skin not eaten ( 2 oz, boneless, cooked, skinless ) 88 2 0 17
Turkey, light meat, roasted, skin not eaten ( 2 oz, boneless, cooked, skinless ) 88 2 0 17
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 cubic inch ) 48 0 4 7
Mustard ( 3 teaspoon ) 10 0 1 1
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 2834 33 363 274



B/W 171

Friday November 24 2006

Week3/Day4 Dynamic Effor (Bench)

Bench Press 60% 1RM
10x3@150

Lying DB Tricep extensions 4x8@30

DB Side Raises 3x8@30

Bent Over DB side raises 3x8@30

Pull Down Abs kneeling 5x15@150


Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Shredded Wheat, 100% ( 2 cup, NFS ) 359 2 81 11
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Whole Wheat 100% Bread Dutch Country ( 4 regular slice ) 360 4 68 16
Turkey, light meat, roasted, skin not eaten ( 6 oz, boneless, cooked, skinless ) 263 5 0 50
Cheese, processed, American or Cheddar type, nonfat or fat free ( 2 slice, NFS (.75 oz) ) 62 0 6 9
Mustard ( 2 packet ) 7 0 1 0
Peanuts, NFS ( 1 oz, shelled ) 165 14 5 7
Fast foods, chicken fillet sandwich, plain ( 1 sandwich ) 515 29 39 24
Beef jerky ( 6 Super Jerk ) 241 15 6 20
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Total 3225 80 372 262


B/W 171

Three weeks and this program feels great. After every max effort and dynamic effort workout I feel the core of my body just radiating heat and I don't even want to put on a jacket when going outside, it's averaging around 40degrees right now and dropping. By the end of the day I I can feel my muscles. Not a DOMS feeling but a feeling of hardness. Like when I do a ME or DE bench day later on when pushing up on the arms of a chair while standing up I can feel my Tri's tense up like they are about to try and lift another set but screaming please don't. They are like that for most of two days and the night before doing another bench or squat day I wonder how I'm going to get through another round because my muscles are still tight. With great surprise though, when I wake up in the morning my body is ready to go with no tightness in the muscle group ready to be worked out again. It's very exciting to go through this for three weeks now. I'm not exploding in gains and I didn't expect too but my overall feeling of wellbeing is at a much needed high and I feel more solid that I have been.

This weekend was a long one as I drove 8 hours on Saturday and Monday out of state for family Thanksgiving so I lost a supplemental day and delayed this weeks work outs so I'll loose another supplemental day. I was going to try and avoid that by trying to do both my squat and bench ME workouts today in the morning and then squeeze one in again in the afternoon. But I've decided against that as this mornings squat workout wiped me out and I want all my energy for my bench ME workout.

Tuesday November 28 2006

I have a feeling I could do more on the squat and know by the end of three weeks that 1RM should go up. By how much I'm not sure. I didn't do more just because of inexperience with the squat and wanted to get a better feeling of doing this on a low box and fear that I'll get over as I get a better feel of this, also because of not having a partner to spot. I mainly really concentrated on the form today by keeping my back tight, abs pressed against the weight belt, and pressing out on my feet. I used to use a much more narrow stance when squating and never thought about getting the hips and every other part of my body into it. I also reduced my rest time to 1 minute and no more on the ME exercise and no more than 30-45s on everything else and by the end I was shaking and took probably an hour to fully recover.


Week4/Day1 MaxEffort (Squat)

Low Box Squat ME 1m rest/set 3-1reps
2x3@205
2x3@255
1x2@275
1x1@285
2x1@290

Glut/Ham Raises 5x5

Partial Deadlifts 3x20@205

Hyperextensions 3x10@45

Cals Fat Carb Prot
Real Gains from Universal ( 133 gram ) 523 5 75 45
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 2 cup ) 180 0 26 18
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Real Gains from Universal ( 133 gram ) 523 5 75 45
Real Gains from Universal ( 88.6 gram ) 349 3 50 30
Elite Whey, Banana from Dymatize ( 1 serving ) 112 2 3 23
Yogurt, fruit variety, nonfat milk, sweetened with low-calorie sweetener ( 2 6 oz container ) 172 1 27 15
Micellar Matrix ( 1 serving ) 122 2 3 25
Milk, calcium fortified, cow's, fluid, skim or nonfat ( 1 cup ) 90 0 13 9
Now EcoGreen Multi Vitamin ( 1 serving ) 0 0 0 0
Beef, NS as to cut, cooked, lean only eaten ( 1 cup, cooked, shredded ) 257 12 0 36
Broccoli, chinese, cooked ( 1 cup ) 19 1 3 1
Rice, fried, meatless ( 1 cup ) 271 12 34 5
Egg roll, with beef and/or pork ( 1 egg roll ) 113 6 9 5
Hoisin sauce ( 3 tablespoon ) 119 2 24 2
Whole Wheat 100% Bread Dutch Country ( 2 regular slice ) 180 2 34 8
Cheese, processed, American or Cheddar type, nonfat or fat free ( 1 cubic inch ) 24 0 2 4
Turkey, light meat, roasted, skin not eaten ( 3 oz, boneless, cooked, skinless ) 131 3 0 25
Mustard ( 2 teaspoon ) 7 0 1 0
Olives, green, stuffed ( 2 large ) 9 1 0 0
Total 3663 62 431 348


B/W ?? didn't weigh in this morning