Name - David
Age - 19 turning 20 in Oct
Height - 5'11
Weight - 158lbs
Bodyfat - ??? (14% when I checked 2yrs ago in HS)


Long Term Goals:

• Dunk a basketball
• Gain weight (aiming for 180~200lbs)
• Be considered strong (lift average weight on cmpnd exercise)
• Run 5k without too much difficulty
• 300 Push ups
• 35" vertical leap
• Do a few handstand push ups
• Become better in basketball
• Get a sexy beach body

Short term Goals (Mar-18-08):

• Bench 60lbs plates -Updtd August 2
• Squat 45lbs plates
• Deadlift 45lbs plates
• Run 2 laps around my school track (400m)
• Do 75 push ups - Updtd August 2
• Eat more
• Play basketball at least twice weekly

Current Pic - (coming soon)



About me:
Hi! I'm new to this forum and I recently decided to start a training journal to help keep myself motivated and track my progress and this place seems like it has a good community.
I'm chinese/viet and I never had a lot of mass or strength but I want to change that. I've been working out for four years but I have been very very 'on and off'. I want to stay consistent and train hard for a long period and reach my long term goals.

That's it about me, I appreciate feedback and I hope this journal helps motivates others as much as I hope it motivates myself =D

EDIT July 28 08 (Taken from post on page6):
Okay I've been on hiatus because I had a basketball tournament. My friend was talking to me last week and he reminded me of an old program, vertical jump bible, and said "if you were doing this you could dunk by now". I realized he was probably right, I have not been making much progress so I decided to try and workout for real this time. I have composed a 3 week program that will last until August 17.

It's basically Monday is legs, Tuesday is bball skills, wednesday is pylos + chest/triceps, thursday is bball skills, friday is back, saturday is shoulder/bicep.

I'll actually record the weights I do on paper and try to progressively get stronger each and every week. Wish me luck, I'll be starting tomorrow.

Didn't train today because I was sick/homework/naruto manga.

2x20rep sit ups

I estimate around 1500 calories... way too low.

great idea with the journal david, this will benefit longterm success if you stick to it.

Those are nice goals, which i am sure you can get if you remain on track and dedicated. For the food aspect, tracking calories is easiest imo as you can see how many you are eating, and how many more you need to eat. This is like a short term goal in itself, and then you can push yourself to meet it.

If you are having problems eating lots of calories in the day, there are many high calories things that you can eat, so in the long run you have to eat less within that day. A protein shake it a good example. Pasta, Potatoes (both white and sweet) Meats, Milk etc....

btw where in toronto do you reside?

Thanks NSNG
I only estimate my calories, I'm not a fan of carrying around a pen and paper and writing down numbers and foods you make yourself don't have a nutrition label so they can only be estimated. I have this weight gainer protein shake but its flavour is horrid so I only drink it if I feel really depleted.

I'm very lazy to prepare food (buy groceries, time cooking) so my plan is to keep a 3 pound bag of ground beef in my fridge at all times. I'll fry it up when i need to eat it with rice, i can smush it into burgeres if i have time, i can throw it in pasta, and hopefully i can learn how to make sloppy joes.

Oh yeah and I live in the west end of toronto, for now I'm at the west end ymca.

Okay for today I think I ate around 2500 calories.

Went to the gym and did chin ups while waiting for the bench then I worked on chest:

4x8reps flat bench (35,45,45,45 lbs plate)
4x8reps decline (35,35,35,35lbs)
4x8~10 reps incline (25,25,25,25lbs)

post work out drink was orange juice+2 raw eggs+random fruits all blended up.

Try using FitDay - Free Weight Loss and Diet Journal in terms of tracking your calories.

Thanks for the link joker I'll check it out.

Today I estimate about 2000 calories, still not where I want it to be.

At the gym I did legs today

4x8 squat (25,30,35,35lbs plates)
4x10 lunge (30,30,30,30 lbs dumbells)
4x10 hamstring curl machine? (50,50,50,50 not sure what weight)

+ 10 dips, 8 pull ups.

post work out food was 2 raw eggs and 3-4 white bread buns. i went to my friends house so that was all i could manage.

Dude you have an excellent base to start from have you read the stickies yet?

where west end? I live close to the high park area maybe we can weight train together sometime....

NBS 4Life -
Thanks but I've been working out for awhile so I'm naturally even weaker lol. I use to be able to only manage the bar and the lowest amount of weight on most exercises. I haven't read the stickies yet.. but from which forum??

Nosweatnoglory -
Ah I'm at lansdowne/dundas. I was signed up to a gym called system fitness right outside of high park for 15 months and yeah I'd be up for a weight training together or any kind of training really lol.

jokerswild1130 -
I checked out fitday and it seems pretty damn cool. It looks like it has a huge database of foods. I'm still too lazy to log all the food I eat everyday but this will definitely help for those meals I have at restaurants and I can't even begin guessing at how many calories are in there. Thanks.


Right now I'm feeling soreness in my legs, I don't think I should overwork them by playing basketball or doing deadlifts so I'll take an easy day today and just do a few sit ups and pulls ups/chin ups.

haha im at landsdown and bloor hehe i just said high park area because its a big landmark and i figured you were further west. We'll talk about this later hehe

Good luck with your goals, and I agree you have an awesome base to start with. Bulk wisely, stay lean

you have a very good base to build on!!! nice abs btw :]
i am assuming you know the basic rules for weight training such as:
dont work the same muscle group without proper rest(48hours), you do compound lifts which is good, meal timing, pre workout and post workout nutrition, proper form for the lifts.

if you dont know any of those, either ask what you need to know, or you can just search the weight training forums and take a look at the stickies to learn!

btw, my name is jon its nice to meet you.

Nosweatnoglory -

Wow that's so close, yah we'll talk about this later

theGooch-
Ty, I'll bulk wise and stay lean no worries. I'm really gonna have to eat like an animal to gain weight so if I ever gain too much it'll be easy to go back to normal eating habits and lose it.

Proteinboy-
tyty =]
Yeah I've read about those things before but I forget what kind of nutrients I'm aiming for in pre work out meal. I'm guessing simple carbs and water for energy/hydration? I don't really have a solid meal plan but I just try my best to eat whenever possible because really my metabolism is so quick I could eat meals every hour but I just get lazy to prepare so much food.

Thanks for the advice Jon, nice to meet you also =]


Onto today,
I think I ate around 2500 calories; better but still not enough.
I took an easy day today and just stayed at home and did bodyweight stuff

2x20 stability ball crunches
3x8 mini-wide grip pull ups (not that wide, not able to do those yet)
1x8 close grip pull ups
2x8 close grip chin ups

I found when I was training real seriously that making a whole bunch of stuff that I could just chuck in the microwave helped me out when I couldnt be stuffed preparing anything.

david, even if you dont have a good diet plan going on, i really recommend eating properly for at least pre workout(prwo) and post workout(pwo)
its actually really ez.
for Pre workout, just eat a lot of complex carbohydrates with a lean protein source.
when: 30 minutes-1hour before a workout
Ex:Brown rice with some chicken; maybe oatmeal with milk/some whey protein
you dont exactly want fats in this meal because it digests slow and you need sustained energy for activity. same with sugars; they digest really fast and will leave you in an insulin crash and you might feel energyless.

Post Workout: Just eat a lot of simple sugars and a lean protein source
when: IMMEDIATELY after your workout
Example: (blender bomb)Skim milk with whey protein, bananna, any other fruit/dextrose/maltodextrin

and water goes with both meals too!
it will really help your training if you start eating these meals!
CHeerS!