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Scrawny to Brawny Journal

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Zetz:
I'm doing the program and diet from the book "Scrawny to Brawny" in order to bulk up before track. I'll try to post here every day of the program until the end of Phase IV. (I'm on Phase II, Day 2, I'll start from Day 1 of Phase II)

Day 1: This is my first real day training since I tore my deltoid. My morning smoothie didn't sit too well with me and when I got home from my workout I threw up, just a bit. I'm still getting used to the extra calories I'm taking in, eating when you're not hungry isn't too easy for me. After my morning workout I felt like I hadn't done enough, but I remember it was explicitly written in the book not to add to the weight lifting. Sure enough, when I went to bed I started feeling my quads get sore along with my outer chest.


Day 2: I woke up a little later today in favor of doing my interval cardio workout towards the evening. Sleep was worth it, but I think work is going to slow me down as far as eating goes. I can't really have my snacks when I need to and my lunch and snack come a little too closely to eat comfortably. I'll have to space my meals a little better. When I did my sprints I started feeling pretty bad and I threw up after I was finished. It was most likely because I hadn't followed a good schedule with my food and I wasn't as well hydrated as I should have been. Right now just running hurts even my chest because of how sore it is.

That's all for today. I'm also starting a picture a day thing, at the end of the program I'll make a video to show my progress. I hope to get a lot of insight from other members and I also hope to make really good progress all the way through. Thanks for reading!

LBSS:
1. What is scrawny to brawny
2. Why are you doing interval sprints if you're trying to add mass
3. Oh, and welcome

Zetz:
1. Scrawny to Brawny is a training and nutrition book written by John Berardi. It has excellent information every hardgainer like myself could use.

2. The training actually calls for HIIT (high intensity interval training) twice a week, it isn't written exactly how I'm doing it, but it's fairly close and I'm in track so the sprinting intervals will actually benefit me later while still allowing me to follow the program.

3. Thank you.   ;D

adarqui:
the picture a day thing is really cool man.. try to make it similar lighting/position for the future video, those are always fun to watch.

how badly did you tear your deltoid ? my only advice on that is to just listen to your body, a big bench is nice but re-injuring the deltoid definitely isn't, especially since you can't even squat if you tear it.. so just back off when you see any signs that you need to.

as for HIIT, it'll be fine as long as your kcal intake isn't low, which it doesn't seem like it will be.. so that's good.. definitely have to get those sprints in.. i would also, beyond hit, work on 10 yard sprints from 2,3,and 4 point stances, maximally.. these aren't draining but IMO the more work you can get in with these, the better that start out of blocks will become.. it takes alot of practice to generate all of that force out of the blocks, it's definitely a trainable quality that improves by practicing the movement.

very interested to see your progress man, you definitely seem serious!

peace

Zetz:
Haha, I'll keep the videos the same, but I'll probably be getting a better camera soon. The pictures will all be in the same place around the same time of day, so in a few months I'll try to make a morph video.

My deltoid tear was actually pretty serious, I didn't do any lifting at all for a couple months after and the first few weeks I even stopped sprinting because even running made it hurt. Right now it's actually recovered quite well, inclined bench Monday wasn't at all painful like other times when I had attempted.

My kcal intake is over 4,000 right now, and I'll be upping that next week. (something like 4700)
I'll definitely do those short sprint starts, my start needs some help, especially for the 110m hurdles. Top speed needs to come sooner.

I'm pretty interested in seeing my progress as well, haha. I seem serious now, I used to think I was serious but my kcal intake was never high enough and my weight training wasn't really organized, so I never really got anywhere. This time it'll be much different.  8)

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