TeenBodybuilding.com - Alton Hare - Building A Champion!

The pizza was my junk food for the day, and since I'm in school I bring a banana, a quart of milk, and my Bigwhey shake and N-Large shake with me. I also bring a bottle of water so I can pour it in and shake them up when I need them.

By: Alton Hare

Training Journals: Main Page

My Training Journal
Entries: 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12

This is going to be my complete personal training journal in the time leading up to my first bodybuilding contest. I hope that posting my workouts and my diet will motivate me to try harder, and everyone who reads my articles. My training doesn't follow any particular style, it's my style, not Max-OT or HIT or I.C.E., though I think I.C.E. is a fantastic group of concepts by Big Cat, if you haven't read his ICE series you need to. You'll learn more from that series than any other. My training is going to be a bodybuilding/powerlifting hybrid though, and I have to integrate weightlifting class at school with workouts after school. I will probably be in the gym three times a week after school, and will train smaller muscle groups in weightlifting. Anyway, my nutrition is based on my previous article on eating and the glycemic index. I follow a 40-30-30 basic ratio, and shoot for 4,000 calories a day. This will also be the beginning of my third creatine cycle, along with a few new supplements I want to try. I'm going to be testing ZMA to help me sleep because I've always had trouble getting enough sleep, ribose to compliment the creatine, and N-Large II has a post workout shake. This is also the first time I've kept a consistent training/eating journal. These first two weeks I will be training somewhat conservatively because I've taken a layoff and I don't want to overdo it as soon as I come back. Basically, these first two weeks will just let me find where my strength and recovery is at, so I can decide how hard to go in weeks after. The first day is the day before school starts. So, here it is.

Monday-back/shoulders-Day 1-Aug.20th
8:00 5g creatine in water

9:00 2 servings Total
1 can of tuna
1 serving of all natural peanut butter

12:30 Triple cheeseburger
medium fry

3:30 1 serving BigWhey
16 oz. milk
5 g creatine
1 apple

4:45 train
Chins: 8,4,3 long rest breaks (3-5 minutes)
Bent Rows: 135x8, 125x9, 115x8 moderate rest (2-3 minutes)
Close Grip Seated Rows: 90x11, 90x10, 90x9 short rest (1-2 minutes)
Close Reverse Grip Pulldowns: 135x8, 125x8, 120x8 short rest

Giant set:
Shrugs 185, 185, 165
Lateral raises: 25s, 20s, 20s
Bent Lateral raises: 15sx3
Hyperextensions w/ 25#: 10, 10, 10

5:40 N-Large II
5 g creatine
4 g ribose

7:00 dinner
1 serving beef
1 serving rice
1 serving green beans

9:00 3 ZMA caps

9:30 1 serving BigWhey in 16 oz. milk

It was a very good training session, considering I've been off for a while, and that this is the first time I've done bent over rows. So, if my weight looks a little light on that it's because bent rows are a pretty new exercise to me. My lats in general have been my weak point because I always concentrated on my chest and bench press. But, I plan on TOTALLY changing that. The BigWhey tastes great in milk, and is priced very well. I also like the resealable bag it has, keeps the air out and keeps your protein fresh. I really liked bent rows, I wish I'd started them sooner. I plan on including them as a staple of my back routine. I choose a circuit for the last four exercises at the end because they are relatively low intensity, the weight used for them is not especially high so I combine them into one circuit for three sets to achieve the necessary intensity. Shrugs you do use a little more weight, but I've never gotten out of breath doing them, which means they are not taxing my body extensively. Tomorrow is chest and I can't wait, even though I'll be weaker because of my layoff, and won't go heavy anyway. It doesn't matter, I'm gonna bust through my 315 plateau and leave it a distant memory.

Tuesday- Day 2- chest/tris- 8/21/01
First day of school
6:40 5 g creatine in water

7:15 2 servings Total
1 serving PB
1 can of tuna

9:45 1 banana
32 oz. milk

12:30 4 fish sticks
1 serving mashed potatoes
1 serving broccoli
16 oz milk

3:05 1 serving BigWhey
16 oz milk
2 g ribose
5 g creatine

3:45 train
Bench: 245x4, 245x3, 245x3 (I know, lame, don't say anything until you've at least seen my entire first month :p)
DB Press: 70sx8, 70sx6, 70sx5
Superset-
Decline Close grip on smith machine: 135x10, 135x6
flyes: 25sx2x8
French Press on Incline Bench: 65x8, 65x6, 55x7
1 set of dips for 8
Cable Pressdowns: 40x10, 8, 8
All short rest breaks
4:40 N-Large II
5 g creatine
4 g ribose

6:30 6 slices pepperoni pizza

9:00 3 ZMA caps

9:30 1 serving BigWhey in 16 oz. milk and 5 g creatine

I'm comin' back slowly on chest, obviously. Since I'm typing this in my third week of training, I can tell you with confidence that the weight increases every week and the workout gets harder every week. I'm making this journal to illustrate this, so that other teen builders can see how to progress their training each week to continue making gains. The pizza was my junk food for the day, and since I'm in school I bring a banana, a quart of milk, and my Bigwhey shake and N-Large shake with me. I also bring a bottle of water so I can pour it in and shake them up when I need them. I buy two extra milks at lunch and carry them in my bag to fourth period, at the end of which I pour them in my BigWhey and shake it up, and drink it. I mix the N Large with water for faster absorption post-workout. I took all short rest breaks to make it a little harder since I was using such light weight for me. I'd like to stress the fact that a "perfect" diet in the offseason is useless, because it's too easy to burn out and get completely fed up with eating a certain way ALL the time. Save the diet for the "diet" so to speak, as in, a competition or summer at the beach or whenever you wanna really show off what you earned. It is still important to eat like a bodybuilder, not an endomorph 2 weeks out from contest. On that note, I'll end this entry.

Wednesday- off- 8/22/01- Day 3
6:30 5 g creatine in water
7:00 2 servings cheerios
can of tuna
serving PB

*this is the space where I have weightlifting, but it's the first week so we're not doing anything in here yet*
9:45 32 oz milk
1 apple

11:50 1 serving stuffing
2 chicken thighs
1 serving green beans
8 oz milk

3:05 serving Bigwhey
5 g creatine
2 g ribose
16 oz milk

5:30 5 g creatine in water

7:30 14 oz ribeye
2 medium potatoes
2 English muffins

9:30 3 ZMA caps
10:00 1 serving BigWhey
16 oz. milk
5 g creatine

My chest/tris are very sore just from the light loads I placed on them. The combination of changing my sleeping habits for school, along with starting training after a layoff, is making it rough. I plan on taking it easy tomorrow in my workout, so I don't get severely overtrained. I noticed the initial signs of creatine loading today, it always happens on the third day. I've gained 2 pounds and just feel stronger, despite my soreness. I can't wait until week three when I will be full steam ahead. I think that, in weightlifting class, I will do light weights just to work blood into my muscles, "feeder" training to help them recover.

Thursday- Day 4- legs- 8/23/01
6:30 5 g creatine in water
7:00 2 servings cheerios
1 serving PB
1 can of tuna
9:40 32 oz milk
1 apple
11:50 2 turkey and ham sandwiches w/ cheese on hoagie
8 oz milk
1 serving green beans

3:05 N-large II w/ 16 oz milk and 5 g creatine and 4 g ribose

3:45 begin lifting
Deadlift: 315x5, 335x3, 385x1 all relatively light for me
Leg press: 10 platesx12, 10, 10
Superset:
Leg Extensions: 50x12, 10, 10
Leg Curls: 60x12, 10, 10

Doing deadlifts for legs right now, but once my legs are conditioned enough I will do deadlifts on back day and squat on leg day. Right now doing both in one week would be too much.

4:40 1 serving BigWhey w/ 5 g creatine, 2 g ribose

If you noticed, I got my shakes mixed up at school lol. No big deal.

7:10 2 chicken thighs and a leg
2 rolls
2 servings scalloped potatoes

9:20 3 ZMA caps

10:00 BigWhey, 16 oz milk, 5 g creatine

Pretty easy workout today, taking it even slower comin' back than I thought I'd need to. It's ok, only a matter of time before I'm full steam ahead and going beyond what I previously couldn't do. Over the next few weeks I will be able to compare my current supplement stack with the last times I came back to training and only took creatine. I know ZMA has helped me adjust faster to the sleeping schedule of school.

Friday- biceps/abs/calves- 8/24/01- Day 5

6:20 5 g creatine in water
6:40 2 servings cheerios
8 oz milk
tuna
PB

9:00 train in weight lifting class

Curls: 50x12, 60x10, 70x6
Incline DB curls: 30sx8, 30sx5
standing db curls: 30sx6

Calf Presses: 270x15, 320x12, 320x10, 320x8, 270x10

Ab rollers w/ 25#: 15, 12, 10
crunches: 25,25,25
oblique crunches: 20,20,20

9:50 32 oz milk
1 apple

12:00 2 chicken fillet sandwiches
french fries
8 oz milk

3:00 1 serving bigWhey
16 oz milk
5 g creatine

4:00 5 g creatine

6:00 1 cliff bar
2 mini pure protein bars (at work no time for food)

8:00 Twinlab Fuel Plex Pack
8 oz milk
3 slices bread (10 minute break at work)

11:45 2 slices leftover pizza
1 serving BigWhey
5 g creatine

Fridays I have to work after school so I can't make it to the gym. Don't really need an extensive gym to work biceps/abs/calves anyway. This is also my last day of creatine loading, so my strength should be markedly increased next week. I didn't take ZMA tonight because I get to sleep in Saturday and Sunday anyway, which I really need because of the sleep loss due to starting school. Since I'll get to sleep about 10 hours for the next two nights, my body will release tons of growth hormone to heal my muscles.

Saturday- off- Day 6- 8/25/01
11:00 bowl of ramen noodles
banana
can of tuna
serving PB

Noticed a very dramatic decrease in soreness today, indicative of the amount of growth hormone and test released in my prolonged sleep. Only my biceps and thighs are lightly sore, and my traps and rear delts a little tight from deadlifting.

1:30 4 eggs
2 servings grits
2 pieces of toast w/ butter

3:30 beefaroni w/ 2 slices cheese

6:15 tuna sandwich
Twinlab MRP in 8 oz milk
cliff bar

8:00 2 Pure Protein bars
powerbar harvest

11:30 1 serving BigWhey
5 g creatine
16 oz. milk

I was very hungry today, all the food will definitely help me recover.

Sunday- off- 8/26/01-Day 7
11:30 Bowl of noodles
can of tuna
banana
PB

We were so busy at work I only got one break, so I had to eat as much as I could

4:00 8 oz potato salad
Twinlab MRP in 8 oz milk
tuna sandwich
apple
8 more oz milk

10:30 I was so hungry I had to stop on my way home and get some junk food. 2 quarter pounders w/ cheese

and when I got home at 10:45:

1 serving bigWhey
16 oz milk
can of tuna
5 g creatine

I really hated that I had to eat like this today but every day can't be perfect. I cannot wait to train tomorrow!!! I'm so pumped for it I know I'll do well. ZMA is also helping me finally get enough sleep, I definitely recommend it.

Monday-Back-8/27/01-day 8
I have decided to train back by itself instead of with shoulders. I will train shoulders on Friday in weightlifting with my biceps and calves.

6:40 2 servings of cheerios
can of tuna
PB

9:00 wt lifting class: jogged 800 meters
Bench- 135x8, 185x8, 275x1, 175x8
Squat- same
SLDL 135x4x8
High Pulls- 65x4x8

I'm just writing this to show you about what I'm doing in weight lifting class. Not much, just lookin' like I'm doing something. I gotta decent pump though. I'm not gonna write these workouts anymore, cuz they don't really matter.

9:50-10:40 slowly drank 1 quart of milk and ate a banana, wasn't really hungry

11:30 1 cheeseburger
8 oz milk

3:00 1 serving BigWhey
2 g ribose
5 g creatine
16 oz milk

3:40 train, bodyweight: 192
Chins 7,5,4
Bent Rows 145x8, 135x9, 125x8
CG Machine Rows 95x11, 95x9, 85x9
Close Reverse grip Pulldowns 135x10, 135x10, 125x9
Triset: Shrugs- alt. one hand rows- straight arm Pdowns

4:40 N-Large II
5 g creatine
4 g ribose

7:00 porkchop
stuffing
2 rolls
broccoli

9:00 3 ZMA caps

9:30 1 serving BigWhey
16 oz milk

I had an intense workout, it was fantastic. I gained 8 pounds from last Monday, water weight. Being super hydrated makes you much stronger. I really pushed myself, I was drenched in sweat. I can't wait to push myself on chest tomorrow. Weights probably still won't be near the norm, since I took a longer layoff on my chest, but we'll see what happens.

Tuesday- chest/tris-8/28/01-Day 9
Ok, coach said, starting today, every Tuesday and Thursday we're training abs, so I'll do my ab training in class. It's not necessary I keep up with the weights/reps on those anyway, since I am just keeping them toned.

6:45 2 servings cheerios
tuna
pb

9:30 32 oz milk
banana

11:30 pizza
fries
8 oz milk

3:05 1 serving BigWhey
2 g ribose
5 g creatine
apple

3:30 train

Bench: 265x4, 265x3, 245x4
DB Press: 80sx8, 7, 6
flyes w/ cable crossovers, 25s on flyes and 20 on each handle for crosses
Incline French presses: 65x9, 65x6, 55x7
Had to cut my workout short, unfortunately

4:40 N-Large II
5 g creatine
4 g ribose

6:45 spaghetti
2 rolls

9:00 3 ZMA caps
9:30 1 serving BigWhey
16 oz milk

Unfortunately I was pressed for time, so I was cut short. Strength was definitely up, and I was stunned at how little soreness was present in my lats. Almost none, I've never recovered that fast, I think. If my chest recovers like this I'll have to pick up the pace QUICK. I already know that next week I will put deadlifts in with my back workout, and squats with my legs. For chest I'm gonna add in 1 or two auxiliary exercises, go with 90s on db press, and 275 on bench. For back, my bent row increased 20 pounds on my top set, my chin was down a rep because I've gained 8 pounds, but my strength stayed higher on subsequent sets. I trained a little at school, but nothing that mattered.

Wednesday- off-8/29/01-Day 10
6:45 cereal, tuna, and pb

9:45 32 oz milk and banana

11:30 4 chicken nuggets, fries, 8 oz milk, lima beans

3:05 BigWhey, 5 g creatine, 2 g ribose, 16 oz milk

7:30 2 chicken sandwiches
1 serving potato salad

9:30 BigWhey, 16 oz milk

Man, I'm barely sore in my chest at all, I'll have to kick it up to normal level now, no more playing around. Usually I take longer to build my recovery ability. It has gotta be the ribose, ZMA, N-Large combo with my creatine. Creatine never did this much. I highly recommend this stack. I got 6 more weeks on it. Hopefully I can break my 315 bench plateau and 430 deadlift, and get much more muscular.

Thursday-legs-8/30/01-Day 11
6:45 2 serv cheerios
PB
Tuna

10:00 32 oz milk
banana

11:50 2 chicken thighs
2 rolls
8 oz milk

3:05 1 serving BigWhey
5 g creatine
2 g ribose

3:40 train
Deadlift: 315x5, 335x4, 345x3, 365x2, 380x1
Leg Press: 10 platesx10, 12 platesx10, 14 platesx6
Leg Extensions: 60x12, 70x10, 70x8 supersetted with
Leg Curls: 80x10, 90x8, 90x8

4:50 N-Large II, 5 g creatine, 4 g ribose

7:15 Turkey sausage
mashed potatoes
green peas

9:20 3 ZMA caps

10:00 1 serv BigWhey, 16 oz milk

Friday-biceps, calves, and shoulders

6:45 2 serv cheerios, PB, and tuna

9:00 train
towel pull ups 2x8 (good for biceps, works them like a hammer curl) Power Cleans 205x3x8 (wasn't really sore so I figured I'd show off a little... not even as much as I can do hehe and ppl were impressed)
Curls 60x8, 70x6, 80x4
DB Curls: 30sx8, 6, 6 standing
lateral raises: 20sx10, 10, 8
bent lateral raises: 15sx10,8, 8
Arnold Presses for one set with the 40s to burn 'em out.

10:00 32 oz milk and banana

12:00 pizza, chicken fries, 8 oz milk, french fries

3:15 1 serving BigWhey
16 oz milk
5 g creatine and 2 g ribose

7:30 2 chkn sandwiches, 1 serv potato salad

9:30 1 serv BigWhey
16 oz milk

Saturday-9/01/01-off-day 12
11:30 2 Belgian Waffles w/ syrup
32 oz milk

2:30 beefaroni w/ 2 slices cheese

4:00 chicken sandwich

6:00 balance bar, pure protein bar (mini one), powerbar harvest (at work break)

8:00 2 8 inch frozen pizzas

11:30 16 oz milk, BigWhey, 5 g creatine

Sunday-off-9/02/01-Day13
8:30 3 scrambled eggs w/ cheese
hash browns
1 slice toast
16 oz milk

11:30 6 scrambled eggs

4 oz lean beef
2 slices cheese toast
1 serving grits

2:00 chkn sandwich

4:00 balance Bar, Pprotein bar, Powerbar Harvest

6:30 tuna sandwich (w 1 can of tuna)
apple

10:30 1 serving BigWhey
16 oz milk
5 g creatine.

Tomorrow is labor day and the gym's closed... so I'll have to push my back workout to Tuesday, and chest to Thursday. I'll post all that later. Hope you guys like my log, send me feedback if you want and I'll get back at ya. Until next time!

Alton

beautifuldisaster420@yahoo.com

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