Not So Scrawny To Brawny

PeakOutput

ok so i wasnt going to put a log up here because i just didnt want to but after my first 4 weeks on this programme im very excited about the possibilities

im using john berardis precision nutrition scrawny to brawny programme which is either a 16 or 12 week programme for beginners who want to put on muscle. this should bring me right up to the 23rd of april and regardless of the results ill go on a 4 week at least cut for the summer as then im off back to the states to work again. my aim in the long run(year or so) is to be 100kg at 10% bf but if i can be 95kg at 12-14% before im off to the states id be very happy. i need to keep up the cardio tho two sessions a week are recomended but iv only done a couple as i have a much harder time motiviating myself for cardio than i do for weights.

my stats on monday morning 4 weeks ago were

age 24
height 6'2
weight 92.5kg
bf%(using electronic measurement) 18.3%(this was a little lower than i was expecting i though tit would be 20+)

ill get measured again this monday hope to see some weight increase but mainly the first 4 weeks has just been to get into it the routine. my diet while far improved is still not great monday to friday is grand but i fall apart at the weekends mainly due to the fact that i have to buy all my food for the week and everything else i need on around 70euro so the amount of food he advocates eating really adds up but hopefully i can push threw this excuse for the next 8 weeks.

im happy with how it has gone so far started some new excersises like front squats and hanging clean and press but im relatively happy with my form on these could be better but could be far worse. very happy with my improval on the chinups they have always been a weak point. just looking at my last week of fron squats and think i must have taken the numbers down wrong and that there should be 10kg added to each set

here is what i have done so far all weights in kg, numbers after chinups are reps completed not weight

Week Day Excersise Sets Reps Weight
1 Monday BarBell Front Squat 5 5 50/50/55/60/60
Incline Bench Press 5 5 35/40/45/50/52.5
Bulgarian Split Squat 2 6 – 8 bw/bw
One Arm Row [Elbow Out] 2 6 – 8 18
Wednesday Chinup 5 5 5/2/2/ moved to machine
Hang Clean + Press 5 5 15/15/25/25/25
Cable Pull Throughs 2 6 – 8 20/20
Weighted Situps 2 6 – 8 10/10/10
Friday Elevated Trap Bar D-lift 5 5 85/85/90/95/100
Dips 5 5 bw/bw/bw/bw/bw
Cable Rows 2 6 – 8 80/80
Reverse Hypers 2 6 – 8 15/15
2 Monday BarBell Front Squat 5 5 55/60/65/65/65
Incline Bench Press 5 5 40/45/50/50/55*3
Bulgarian Split Squat 2 6 – 8 7 and 7
One Arm Row [Elbow Out] 2 6 – 8 22/22
Wednesday Chinup 5 5 5/4/5/4/4
Hang Clean + Press 5 5 25/25/25/30/30
Cable Pull Throughs 2 6 – 8 23/23
Weighted Situps 2 6 – 8 20/20
Friday Elevated Trap Bar D-lift 5 5 90/95/100/100/100
Dips 5 5 5/5/5/5/5
Cable Rows 2 6 – 8 80/80
Reverse Hypers 2 6 – 8 15/15
3 Monday BarBell Front Squat 5 5 60/65/60/60/60
Incline Bench Press 5 5 40/50/50/50/50
Bulgarian Split Squat 2 6 – 8 7 and 7
One Arm Row [Elbow Out] 2 6 – 8 22/22
Wednesday Chinup 5 5 5/4/3/3/2
Hang Clean + Press 5 5 25/30/30/35/35
Cable Pull Throughs 2 6 – 8 27/27
Weighted Situps 2 6 – 8 20/20
Friday Elevated Trap Bar D-lift 5 5 95/100/105/110/110
Dips 5 5 7.5/7.5
Cable Rows 2 6 – 8 100/100
Reverse Hypers 2 6 – 8 20/20
4 Monday BarBell Front Squat 5 5 45/50/55/55/57.5*4 form starting to go
Incline Bench Press 5 5 40/45/50/55/55
Bulgarian Split Squat 2 6 – 8 7 and 7
One Arm Row [Elbow Out] 2 6 – 8 28/28
Wednesday Chinup 5 5 5/5/4/5/4
Hang Clean + Press 5 5 30/35/35/35/35
Cable Pull Throughs 2 6 – 8 35/35
Weighted Situps 2 6 – 8 20/20
Friday Elevated Trap Bar D-lift 5 5 10/110/115/120
Dips 5 5 10/10/10/10/10
Cable Rows 2 6 – 8 110/110
Reverse Hypers 2 6 – 8 20/20

PeakOutput

And heres the plan for the next 4 weeks

Week Day Excersise Sets Reps
5 Monday Trap Bar Deadlift 2 04/03/02
Flat Bench Press 2 04/03/02
Cable External Rotation 2 10 – 12
BarBell Rollouts 2 8 – 10
Wednesday Hang Snatch 2 04/03/02
Military Press 2 04/03/02
Russian Twists 2 8 – 10
Prone Row 2 8 – 10
Friday Box Squat 2 04/03/02
PullUps 2 04/03/02
Hanging Leg Raises 2 8 – 10
Cable Rows to Neck 2 8 – 10
6 Monday Trap Bar Deadlift 2 04/03/02
Flat Bench Press 2 04/03/02
Cable External Rotation 2 10 – 12
BarBell Rollouts 2 8 – 10
Wednesday Hang Snatch 2 04/03/02
Military Press 2 04/03/02
Russian Twists 2 8 – 10
Prone Row 2 8 – 10
Friday Box Squat 2 04/03/02
PullUps 2 04/03/02
Hanging Leg Raises 2 8 – 10
Cable Rows to Neck 2 8 – 10
7 Monday Trap Bar Deadlift 2 04/03/02
Flat Bench Press 2 04/03/02
Cable External Rotation 2 10 – 12
BarBell Rollouts 2 8 – 10
Wednesday Hang Snatch 2 04/03/02
Military Press 2 04/03/02
Russian Twists 2 8 – 10
Prone Row 2 8 – 10
Friday Box Squat 2 04/03/02
PullUps 2 04/03/02
Hanging Leg Raises 2 8 – 10
Cable Rows to Neck 2 8 – 10
8 Monday Trap Bar Deadlift 2 04/03/02
Flat Bench Press 2 04/03/02
Cable External Rotation 2 10 – 12
BarBell Rollouts 2 8 – 10
Wednesday Hang Snatch 2 04/03/02
Military Press 2 04/03/02
Russian Twists 2 8 – 10
Prone Row 2 8 – 10
Friday Box Squat 2 04/03/02
PullUps 2 04/03/02
Hanging Leg Raises 2 8 – 10
Cable Rows to Neck 2 8 – 10

cmyk

Good work, interested to see what berardi advocates diet wise in comparison to a normal 'bulking' diet though? Is it a total food diary type of thing? Did you buy the book?

PeakOutput

cmyk wrote: »

Good work, interested to see what berardi advocates diet wise in comparison to a normal 'bulking' diet though? Is it a total food diary type of thing? Did you buy the book?

ye i have the book i also have the gourmet nutrition recipe book so mix and match the recipes between the two

in the book he basically explains to you what you should be eating and when so for example all your meals should be mainly just protein + fats with your protein and carb meals only coming 3-4 hours after a workout and then you have 3 liquid protein and carb meals on workout days, one before during and after your workout

here is his meal planning chart



i have realised i have put too many cooked full meals in the plan i made in his example day he has things like walnuts and yoghurt as a meal wereas i just put things like chicken fried rice in its place without thinking how much extra planning and cooking goes into that so iv got to change mine around again