Kirbster's Training Journal

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1

Summer’s here so I should have plenty of time to keep a log on here. Here are some stats:

Age: 15
Height: Around 6’0"
Weight: 158 (w/ shorts)
Max Bench: 135

Bench press is the only thing I’ve maxed out on. I know my limit strength is my biggest weakness so I’ll be lifting mostly to increase strength and with a good diet I’ll hopefully gain some size.

The sports I participate in are Basketball and Track. In Track I’m a middle to long distance runner (400-1600m). This year was a waste because I injured my hip and never recovered in time to run well. I’ll be a sophmore next year and hopefully I won’t get hurt. Some times from previous years are:

400m: 1:01 (8th Grade)
800m: 2:29 (7th Grade)
1600m: 5:21 (8th Grade)

Goals for next Year:

400m: 0:56
800m: 2:10
1600m: 5:00

In basketball our varsity team went 5-20 :frowning: I usually played 2-3 quarters of JV then dressed out for varsity. I played enough varsity to manage a provisional letter though.

Anyways, for my workout today I did:

Bench Press 1x5 (100-75%) 1x5 (120-90%) 1x4(120-90%)
Full Squat 1x8 (60) 1x8 (80) 1x6 (100)
DB Bench 4x8 (35)
Romanian Deadlifts 3x10 (60)
DB Shoulder Press 4x8 (20)
Tricep Pressdowns 4x10 (40)

Decent workout today. Didn’t do much for lower body since I haven’t lifted for it in 7-8 months and wasn’t sure how my hip would handle it. :mad: My hip did feel fine, but about an hour ago it started to hurt a little. Probably about a 3 out of 10. The squats were ass to grass. I’ll do some more microstretching later. Any suggestions or comments about my workouts/diet/ or anything else would be greatly appreciated.

My diet was alright today, I guess. I’ll start keeping track of it tommorrow probably.

Until next time…

Kirbster

2

Today was alright, didn’t really do much. Played a little basketball and Halo 2. My brother and I are trying to beat the game on Legendary in Co-op. We’ve gotten through a few levels, but the very first seems impossible.

My diet went pretty well.

Meal 1: Oatmeal Mix, Piece of Toast, Glass of Orange Juice, Glass of water, MultiV, Vit. C supplement(500mg)

Meal 2: PB Sandwich, Balance Gold Bar, Large Chocolate Milk, Glass of Water

Meal 3: Yogurt, Glass of Orange Juice

Meal 4: Hamburger Mix, Large Chocolate Milk, Glass of Water

Meal 5: Balance Bar, 2 Glasses of Water, Small Glass of Milk

Meal 6: Large Chocolate Milk, Muffin Bar

Meal 7: Yogurt, Water

Did a little workout earlier this evening. I did each grouping in a circuit fashion and each circuit twice. The Med. ball I used was 8 lbs.

Squat Chops w/Med. Ball x15
Squat & Press w/Med. Ball x10
Lunge & Press w/Med. Ball x10 (Each leg)
Step-Up & Press w/Med. Ball x10 (Each leg)
Saggotal Front Reach w/Med. Ball x10 (Each leg)

Crunches x25
Oblique Crunches x25 (Each side)
Hanging Knee Raises x15
Lying Back Extensions x15

Hip Strengthening Circuit 2x

Groin Strengthening Exercise 3x10 sec. holds

That was my workout. The first circuit worked up a nice sweat. I wish I would’ve done some more reps for my core, but I’m still kind’ve getting into the swing of things. The Hip circuit were some exercises I got from a doctor earlier when I first injured my hip. I use a resistance band and did 3 different exercises with 10 reps for each leg. For the groin exercise I sit down and put a soccor ball between my feet. I then squeezed the ball for 10 seconds. I do this because I’ve pulled my groin 2 times in the last year. I took a cold bath for 10 minutes after the workout. The temperature was about 64 degrees. Before I go to bed I’ll do some microstretching.

That’s all I guess.

Kirbster

3

I had to get up a little early today to hook up our dogs so the septic tank cleaners wouldn’t have a problem with them. Did a few chores around the house. My diet looked like this:

Meal 1: Oatmeal Mix, Glass of Orange Juice, Glass of water, MultiV, Vit. C supplement(500mg)

Meal 2: Bowl of Easy Mac, Large Chocolate Milk, Glass of Water

Meal 3: PB Sandwich, Balance Gold Bar, Glass of Water

Meal 4: Grilled Cheese Sandwich, 5 Chicken Tenders, Water

Meal 5: Glass of Water, Yogurt, Large Chocolate Milk

Meal 6: Large Chocolate Milk, Balance Gold Bar

Meal 7: Yogurt, Water

The workout I did was:

Good Mornings 1x8 (50) 1x8 (60) 1x6 (60) 1x4 (60)
Pullups 4x4
HM Reverse Hyper 3x10 (20)
DB Bent Over Rows 3x8 (40)
Glute Bridges 3x15
Barbell Curls 1x10 (50) 1x8 (50) 1x6 (50)

Nice session. My left glute bothered me quite a bit during the good mornings, not sure why though. Everything else felt alright. The HM in the Reverse Hyper stands for Homemade. Did a lot of stretching today. This first week of lifting for my legs is killing them. DOMS sucks.

Later,

Kirbster

4

No fruit/vegetables in your diet? Except for the OJ… Highly recommend adding them in to what you are eating; the quality vitamins and minerals you get from them, plus the anti-oxidant effects are very important for an athlete.

5

When we go to the store this weekend I’ll get some. The refrigerator is short on stuff since I just got out of school. I’m not big on my veggies (my parents never made me eat them :smiley: ). I plan on changing that though. Thanks for the advice.

6

Howdy

Today’s diet looked like this:

Meal 1: Eggs, Bacon, Glass of water, MultiV, Vit. C supplement(500mg)

Meal 2:Roast, Mashed Potatoes, Large Chocolate Milk, Glass of Water

Meal 3: 5 Strawberries, Balance Gold Bar, Glass of Orange Juice

Meal 4: Grilled Pork Chop, Smoked Sausage, Large Chocolate Milk

Meal 5: 6 Baby Carrots, Balance Gold Bar, Large Chocolate Milk

Meal 6: Smoked Sausage, Water

Meal 7: Yogurt, Water

Didn’t do a workout today. My legs are pretty sore from this past week, so an extra day off won’t hurt. I did do a little mowing with the push mower. Tommorrow we’re going out of town for most of the day to put flowers on some relative’s graves. I’m not sure how good my diet will be, but oh well.

Peace

Kirbster

7

My diet was as bad as I thought it might be.

Meal 1: Banana, 2 Canadian Bacon Patties, 2 Pieces of Toast, Large Chocolate Milk

Meal 2: Balance Gold Bar, Glass of Water, Orange Juice

Meal 3: 8 Chicken Strips, Bottle of Water

Meal 4: Cheeseburger

Meal 5: Grilled Porkchop, Can of Mixed Fruit, Large Chocolate Milk

Meal 6: Apple, Glass of Water

Meal 7: 6 Baby Carrots, Yogurt, Large Chocolate Milk, Water

Meals 3 and 4 were from fast food places, but oh well.

Tommorrow I’ll lift and start creating the program I’ll follow for the month of June. In the beginning of July we’ll go on vacation so I’ll probably schedule that to be mostly rest.

Later

Kirbster

8

Today was alright. Finished up some yard work then came in and vacuumed the house. My diet looked like this:

Meal 1: Banana, 4 Canadian Bacon Patties, 2 Pieces of Toast, Glass of Water, MultiV., Vit. C Supplement (500mg)

Meal 2: Balance Gold Bar, Glass of Water, Orange Juice

Meal 3: 14 Crackers w/Tuna, Large Chocolate Milk

Meal 4: 3 Strawberries, Smoked Sausage, Glass of Water

Meal 5: Grilled Chicken, Bowl of Corn, Glass of Water

Meal 6: Glass of Water, Large Chocolate Milk, Yogurt, Balance Gold Bar

Meal 7: 6 Baby Carrots, Smoked Sausage, Large Chocolate Milk, Water

My workout was:

Bench Press 1x3(115-85%) 1x2(135-100%) 1x1(140-104%)*
Full Squat 1x8(60) 1x6(80) 1x5(100) 1x4(120) 1x3(130)
DB Bench 1x8(40) 3x6(40)
RDL 3x10 (70)
DB Shoulder Press 4x8(20)
Glute Bridge 4x20
Tricep Pushdown 4x10(40)

Good Workout. Took a little longer then expected. I got a new max on bench. My legs felt fine during the squats. Upped the weight to 40 lbs. on DB Bench. Hopefully, on the next workout with them I’ll get another set or two of 8 reps. On the RDLs my left glute/groin bothered me a little, but were fine afterwards. Shoulder press went well, might up the weight next time. Glutes felt fine during the bridges. The tricep pushdowns were surprisingly easy. Thats it for now.

Later

Kirbster

9

Today went fine. Did a few things around the house. My diet was:

Meal 1: Banana, 4 Canadian Bacon Patties, 2 Pieces of Toast, Glass of Water, MultiV., Vit. C Supplement (500mg), Glass of Orange Juice

Meal 2: 2 PB Sandwiches, Large Chocolate Milk, Glass of Water

Meal 3:Banana, Yogurt, Glass of Water

Meal 4: Roast, Baked Potato, Large Chocolate Milk, Glass of Water

Meal 5: Balance Gold Bar, Apple, Glass of Water

Meal 6: Large Chocolate Milk, Sausage

Meal 7: 6 Baby Carrots, Yogurt, Water

My workout was:

Jumping Jacks x50
Pushups x10
Calf Hops :30 seconds
Med. Ball Throws x10
Repeat 3 more times

Situps x25
Oblique Crunches x25 (each side)
Leg Raises x15
Back Extensions x15
Repeat

Crunches x50
Hanging Knee Raises x15
Repeat

It was an alright workout.

I have to decide a lot of things soon. I’m debating what kind of split I should use for my program and I’m trying to think of a way to keep my diet good once I start going over with my dad to work. When I start going over there with him I’ll have access to 2 tracks and a full basketball court, but my diet would suffer quite a bit. That’s all for now.

Later

Kirbster

10

Today started out kind of bad. I woke up about 9:20 to find my cat puking on my bed. ??? I had to clean that up and wash my sheets. Later on in the day I swept and washed off the deck and basketball court. My diet went alright:

Meal 1:Oatmeal Mix, Glass of Water, MultiV., Vit. C Supplement (500mg),

Meal 2: 1 PB Sandwich, Large Chocolate Milk, Glass of Water

Meal 3: Bowl of Easy Mac, Balance Gold Bar, Glass of Water

Meal 4: 6 Baby Carrots, Yogurt, Glass of Water

Meal 5: Porkchop, Can of Peaches, Glass of Water

Meal 6: Glass of Water, Large Chocolate Milk, Balance Gold Bar

Meal 7: Large Chocolate Milk, Sausage

Meal 8: Glass of Orange Juice, Yogurt, Glass of Water

I weighed myself and the scale now says I weigh 162-163. I think most of it is muscle because my parents have commented on my arms/chest looking buffer, but I’m sure there’s some fat too.

For my workout I did:

Pullups 6x3
Bent Over Rows 6x8 (70)
Deadlift 4x5 (100)
Split Squat w/Back Leg Elevated 3x10 (60)

Nice workout. This reminded me how much I love Deadlifts and Split Squats. I could’ve used a little more weight on each, but I was focusing on form since its been awhile.

I’m pretty sure I’ve decided on my split. I think I’m going to alternate between Lower and Upper body workouts every other day.

Till Next Time

Kirbster

11

Do you ever have a rest day from lifting? Is your current split like Monday/Thursday Upper, Tuesday/Friday Lower, with W/Sat/Sun rest from weights? Also, wanted to make a comment on your diet… About how many kcal are you taking in per day ? You are eating smart with the frequent small meals per day, but I still see almost no signs of fruit/veg. in there… Are you meeting enough of your protein requirements with the food alone? Hey if it’s workin for you, keep up the good work. Just thought I’d add some input… Also is looking a bit monotonous… You will get bored easy if you eat the same thing day in and day out, at least I know I do. Noone ever said you can;t vary it up my man. :cool:

12

Right now my rest days are Sunday and sometimes Saturday. I lift M-W-F and they’re Full body workouts. On Tuesday and Thursday I work my abs and do some bodyweight/medicine ball circuits.

I don’t know how many calories or protein I’m taking in. I’ll try and keep track of how many today, but there’s a few things that aren’t labeled because we got rid of the package or they didn’t come in one (fruits).

How many fruits/vegetables do you suggest I eat? Right now I try to eat at least 1 banana and 1 apple plus sometimes I’ll have something from a can. I know I still need more vegetables, but right now I eat a few baby carrots (6 lately), then usually a baked potato. I’m not big on veggies, so can you suggest a few vegetables that you like?

As far as changing things, I get different flavors of bars, yogurt, apples (sometimes), and a few other things. I’ll try and get a little more variety next time I go to the store though.

Thanks for the advice and input.

Kirbster

13

Didn’t really do anything “constructive,” as my parents put it, today. My diet went like:

Meal 1: 4 Canadian Bacon Patties, 2 Pieces of Toast, 1 Large Banana, Glass of Water, MultiV., Vit. C Supplement (500mg), Glass of Orange Juice

Meal 2: Apple, Muffin Bar, Glass of Water

Meal 3: PB Sandwich, Large Chocolate Milk, Glass of Water

Meal 4: Hamburger Mix, Glass of Water

Meal 5: Yogurt, Glass of Water

Meal 6: Large Chocolate Milk, Balance Gold Bar, 2 Glasses of Water

Meal 7: Large Chocolate Milk, Glass of Water, Peanut Butter Sandwich

Meal 8: 14 Baby Carrots, Glass of Water

Calories: 4120
Protein: 185g
Carbs: 634g
Fats: 126 g

Foods not counted: 4 Canadian Bacon Patties, Large Banana, Apple, Hamburger Mix

I kept count of calorie, protein, carb, and fat intake. Couldn’t count everything, but I did my best. Those 14 baby carrots were tough. I don’t think I’ve ever eaten that many at a time. I had to motivate myself to eat all of them, so I pretended I was on a reality TV show and just kept putting one in after another. Kind’ve wish I could get more protein, but oh well. If I did my math right that comes out to be 67%-20%-13%, Carbs-Pro-Fat.

I didn’t really workout today. Instead I went outside and did some adjustable rim dunking. It felt like I didn’t have any spring in my jump and my legs felt like lead. Hopefully, that’ll change soon.

Later

Kirbster

14

Yesterday went alright. I didn’t feel very good, but oh well. My diet was alright:

Meal 1: Oatmeal Mix, 1 Large Banana, Glass of Water, MultiV., Vit. C Supplement (500mg), Glass of Orange Juice

Meal 2: Balance Gold Bar, Glass of Water

Meal 3: PB Sandwich, Large Chocolate Milk, Glass of Water

Meal 4:Baked Chicken, Apple, Glass of Water

Meal 5: Large Chocolate Milk, Balance Gold Bar, Glass of Water

Meal 6: 14 Baby Carrots, Large Chocolate Milk, Glass of Water,

Meal 7: Yogurt, Glass of Water

I was planning on doing more for my workout, but started feeling sick, so I just did this.

Bench Press 1x5 (110) 2x5 (120)
DB Bench 4x8 (40)
Pullups 1x4
Dips 1x3 w/ reset

I was able to get all four sets of 8 on DB Bench with 40 lbs. which is good. For the dips I’d do a dip and then take a couple seconds off and reset. I’m not sure how many I can do in a row, probably 2 or 3.

I start my new program Monday.

Kirbster

15

Clemson’s rule of thumb off of his website is 30% of your plate lean protein with 70% being organic fruits/vegetables.

I pretty much eat all vegetables, except tomatoes. You will get used to them so you start to like them. Learn how to prepare them and you will like them better.

16

Thanks nba3km.

Today went alright. Felt better. My diet looked like:

Meal 1: Breakfast Pizza, Glass of Water, MultiV., Vit C Supplement (500mb), Glass of Orange Juice

Meal 2: Banana, Balance Gold Bar, Glass of Water

Meal 3: Baked Chicken, Glass of Water, Large Chocolate Milk,

Meal 4: 14 Baby Carrots, Apple, Glass of Water

Meal 5: Spaghetti, 2 Slices of Bread & Butter, Large Chocolate Milk

Meal 6: Glass of Water, Balance Gold Bar

Meal 7: Large Chocolate Milk, Yogurt

Meal 8: PB Sandwich, Glass of Water

For my workout I did some more adjustable rim dunking. I dunked on all heights, but 10’. I felt a little more like my old self, but I still lack a couple inches and some explosiveness. For some reason when I try to dunk on my goal(concrete court) I don’t get close, yet on real courts I’m only about and inch away and sometimes get a tip-in dunk. I know I use to get higher on real courts, but the difference has never been this much. Maybe I need to measure my goal…

Later

Kirbster

17

Didn’t do much yesterday. My diet looked something like this:

Meal 1: Eggs & Bacon, Glass of Water, Vit. C (500mg), MultiV. Orange Juice

Meal 2: Don’t remember for sure…I think Balance Gold Bar, Water

Meal 3: Stake, Baked Potato, Large Chocolate Milk

Meal 4: Veggie Bowl(Carrots, Cucumber, red pepper, grape tomatos) Glass of Water

Meal 5: Stake, Water, Large Chocolate Milk

Meal 6: Baked Chicken, Apple, Glass of Water

Meal 7: Large Chocolate milk, Sausage, Carrots

I’m not for sure if all that is right, but I think it is. I’m proud of myself for eating everything in the veggie bowl. Cucumber was the only thing that tasted alright, but I’ll eventually get use to the other things.

Later

Kirbster

18

Today went alright. Kind of boring. Vacuumed a couple of rooms in the house and helped my brother on GTA: San Andreas. My diet was:

Meal 1: Oatmeal, Glass of Water, Vit. C (500mg), MultiV. Orange Juice

Meal 2: Banana, Balance Gold Bar, Apple, Glass of Water

Meal 3: 2 PB Sandwiches, Chocolate Milk

Meal 4: Carrots, Glass of Water

Meal 5: Stake, Can of Mixed Fruit, Glass of Water

Meal 6: Glass of Water, Large Chocolate Milk, Balance Gold Bar

Meal 7: Carrots, 1 PB Sandwich, Large Chocolate Milk

Tommorrow I’m going with my dad to work and hanging out with some friends. I’m not sure how my diet will be there.

My workout looked like this:

ADA Split Squat Drops nx3
Single-Leg Forward/Backwards Speed Jumps nx10 seconds
ADA Squat Drops nx3
Single Leg Lateral Speed Jumps nx10 seconds

Only did it twice because I’m still working on what some of my needs are.

Later

Kirbster

19

Today went alright. I spent most of the day hanging out with some friends. We played some ball and watched Space Jam :sunglasses: My diet was:

Meal 1: Oatmeal Mix, Glass of Water, MultiV., Vit. C (500mg), Glass of Orange Juice

Meal 2: Banana, Balance Gold Bar, Glass of Water

Meal 3: Bulldog Sandwich, Glass of Water

Meal 4: Porkchop, Potato, Large Chocolate Milk, Glass of Water

Meal 5: Large Chocolate Milk, Carrots, Apple

Meal 6: PB Sandwich, Large Chocolate Milk, Water

Meal 7: Yogurt, Glass of Water

Tommorrow I have an upperbody workout.

Later

Kirbster

20

Today went alright. Did a few things around the house. My diet was:

Meal 1: Oatmeal Mix, Glass of Water, MultiV., Vit. C(500mg), Glass of Orange Juice

Meal 2: Balance Gold Bar, Banana, Glass of Water

Meal 3: PB Sandwich, Carrots, Chocolate Milk, Glass of Water

Meal 4: Hamburger Mix, Apple, Glass of Water

Meal 5: Balance Gold Bar, Glass ofWater

Meal 6: Chocolate Milk, Water, Yogurt,

Meal 7: Chocolate Milk, Carrots

My workout was

PIM Bench Press x1 (145) New PR
ISO Pullup nx25sec. nx25sec. nx23-DO achieved
PIM Dips nx3 nx2-DO achieved

Decent workout. Tried 150 and almost had it. I struggled at my CJC for a few seconds before failing.

Later

Kirbster