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Growing the Body

Working out. It’s something I use as a cope and a way out from the hardships of the day. I have learned to love it as it brings me peace and the thought that I’m doing something to better myself. I want to give this passion to others through proper training and specially designed diets. I am going to be using myself as a test subject to show growth physically. The physical changes will be measured through visible changes as well as strength gain through selected lifts such as bench press, squat, and deadlift. . I am hoping to find extensive growth in physical wellness of all myself.

This effort in attempting personal training will give an outlook on if I am going to want to pursue such a career in the future. If I learn to enjoy training my friends, I will most likely choose to pursue a bachelor's degree in college involving the personal training as well as learning how the human body works. I don’t truly know what I want to do when I grow up, and this project will hopefully give me a pathway into my future.

I have a decent background in training others and designing workouts. I have actually taught my friend William and Shawn everything they know about working out. 1 year ago neither of them had ever gone into a weight room and I was able to teach them over 50 lifts and teach them what is good to eat to benefit themselves the most. Over the past 3 years I have also spent 100’s of hours studying the muscles in the body and figuring out what exercises and repetition schemes are the best for nearly every muscle in the body. This knowledge I have already have is going to allow me to truly excel in my senior summit.

Success is going to be shown as I’ve stated before through mental and physical growth of each individual. I am going to hopefully find that what I have learned throughout the years is going to help my friends grow and learn to love developing themselves through the astounding process of working out.

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The first workout diet and set rep scheme ran through the end of November and all of December. The diet consisted of consuming 3,500 calories a day including mass gainer and pre-workout. The set rep scheme switched every 2 weeks beginning with 12,10,8 to 10,8,6 to 8,6,4. This is a max power rep scheme that is focused on building as much strengh as fast as possible,
Weight 152lbs
Bench 205lbs
Squat 305lbs
Deadlift 315lbs

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The second workout diet and set rep scheme was done during January and February. The diet changed to consuming 5,500 calories a day still including mass gain gainer but not pre-workout. This is considered a calorie surplus or bulking. The set rep scheme was 8,8,8 without any set of rep changes. This scheme is focused on strengh building but also promotes quicker growth of muscles.
Weight 171lbs
Bench 215lbs
Squat 340lbs
Deadlift 350lbs

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The third workout diet and set rep scheme took up the month of March. The diet changed from bulking down to maintaining by only consuming 3,000 calories a day, but now consuming pre-workout again. The set rep scheme changed to a balanced 10,10,10. It allowed my body to recover from the constant power lifting but to still grow in strength and size.
Weight 168lbs
Bench 225lbs
Squat 360lbs
Deadlift 385lbs

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The forth workout diet and set rep scheme is much different the all the others and something I have never done before. I am planning for it to run through April and May. The diet is called a calorie deficit where I am only consuming 2,000 to 2,500 cal a day to promote loss of all extra fat. Instead of taking pre-workout I am only taking creatine to help promote muscle growth. The set rep scheme is 15,12,8,4. During this scheme you focus on building muscular stability and time under tension to hit the small fibers inside of the muscles.
Weight 167lbs
Bench 240lbs
Squat 395lbs
Deadlift 405lbs