View Full Version : My So-Called Journal *updated*

03-18-2002, 06:03 PM
Today's workout: 3/18/02 4-4:50 pm.

*all movements are strong range partial reps*

Dead Lift:

1st set: 135 lbs x 1 (3-5 minute rest period in between)

2nd set: 121 lbs x 1

20 additional sets: 110 lbs x 1 (30 seconds rest in between sets)

6 minute rest followed by:

Over Head Press:

1st set: 190 lbs x 1 (3-5 minute rest period in between)
2nd set: 170 lbs x 1

20 additional sets: 151 lbs x 1 (30 seconds rest in between sets)

Before workout I ate broccoli, onions & hamburger.
Following workout I had 1 serving of Super Gainers fuel (3000 calories & 100 grams of protein) Plan to have another before bed of I can keep it down.

Dinner: Sloppy joes & corn.

Feeling very full...very...very...full. Workout went nicely, didn't strain myself at all on the deadlifts. The Over Head Presses were getting pretty grueling for the last few sets though.


03-18-2002, 06:10 PM
Holy Shiat!

03-18-2002, 06:16 PM
lol....your whole diet/routine needs to be remade

03-18-2002, 10:10 PM
Yeah, I just had another serving of weight gain too. I realize that I'm gonna put some fat on but I really wanna gain weight. I'm a diminuative 207 at 5'8. I have a decent muscle structure but I am carrying fat. Tanita body fat scale measured me around 20% bodyfat. Not great but not too bad considering my goals at the time. I do eat reasonably healthy though. My diet isn't top notch but I don't eat alot of sweets or anything so we'll see how it goes. I'm reasonably young so I can get away with it. If I were in my 30's or 40's I'd definately change my dietary habits. I tend to eat a couple times a day and pig out when I probably should be eating small meals throughout the day.

The routine I use is a modification of Pavel Tsatsouline's Bear program. You do your 1st set with a particular weight, then rest 3-5 minutes and do a 2nd set with approximately 90% of the weight you used for your first set. Then do 10-20 additional sets with a weight that is about 80% of what you did on your first set of a particular exercise but with 30-90 second rest periods. Concentrate on a variation of a pressing and a pulling movement. That's what I'm doing but I am just modifying it by using strong range partials instead of full range movements.

Thank you very much for adding to my journal though, its nice to know people read em'!

Take care everyone!

03-19-2002, 03:56 PM
3/19/02 approx. 4:02-4:52

Dead Lift:
155 x 1 (3-5 minute rest)
141 x 1 (3-5 minute rest)

20 additional sets of 130 x 1 (30-90 second rest period between sets)

Overhead Press:
200 x 1 (3-5 minute rest)
180 x 1
20 additional sets of 162 x 1 (30-90 seconds rest in between sets)

Lunch: hamburg, broccoli, onions & a glass of milk.
Dinner: chicken scampi, milk & a protein shake(protein factory).
Before bedtime I will probably have a serving of super gainers fuel. It has 500 grams of carbs a serving, that many carbs at once ain't a good idea during the day. I like being somewhat alert! ^_~

I will Never... EVER subject myself to the agony of 8000 calories again... well...I will but not for a long time. I hardly got any sleep last night!

03-19-2002, 03:59 PM
Why the hell do you pause for 30 seconds in between sets...after one rep?

03-19-2002, 04:41 PM
I'm into strength training more than bodybuilding. I generally rest 30-90 seconds in between light "singles". Single rep sets stimulate the the CNS more than multiple & high rep sets do and compressed rest periods tend to elevate anabolic hormones & serum test levels. The compromise is kinda like getting the best of both worlds for me. My max benefits from the singles and musculature benefits from the compressed rest periods.

03-19-2002, 05:50 PM
Do you do the same routine every day? Also why the heck would you consume 8000 calories? Isnt that a bit... um... extreme? :confused:

03-19-2002, 06:32 PM
Same 2 lifts 4 times a week for a 16 workout cycle yes, then back off & recoup for a week or so before I start my next workout cycle. And regarding the 8000 calorie thing..heh. What can I say, I just wasn't myself that day. I do not know what entity took over my thoughts and forced me to consume such an outrageous amount of cals but it must not have been too wise. "Professional" powerlifters & strongmen do often consume that much & slightly higher but they can range all the way up past 400 lbs and they've been slowly increasing their caloric intake for years. Shove about 8000 calories into a body used to consuming 2-3000 and throw in a smattering of lactose intolerance and let me tell ya. I didn't get much sleep that night.

Take care everyone!

03-19-2002, 07:15 PM
I think I small be changing my workout slightly in the upcoming week though. I'm not much into bodybuilding, I just wanna get strong. I don't have the desire to eat a bunch of food to increase in bodyweight and I don't have the stomach for weight gainers. I pretty much just wanted to increase in bodyweight to facillitate getting stronger but one doesn't need a huge surplus of calories to do that. Look for an update the beginning of next week.

Take Care,

03-20-2002, 04:02 PM

Cardio: a light cardio session, 1/4th mile at 5mph on the treadmill.

Lunch: blackened fish, potato wedges, asparagus and a rootbeer.
Dinner: chicken casserole & carrots with a hawaian punch (we're outta milk) Had a whey protein shake before bed.


"Some guys have all the luck Some guys have all the pain. Some guys get all the breaks. Some guys do nothing but complain"

-Rod Stewart

03-20-2002, 05:04 PM

03-20-2002, 06:05 PM
'Sup? 0_0

03-21-2002, 03:37 PM
3/21/02 4:05-5:10 PM

Dead Lift:
179 x 1
162 x 1

20 additional sets of 151 x 1

Overhead Press:
205 x 1
185 x 1

20 additional sets of 167 x 1

Lunch: Hamburg, broccoli, onions & a glass of milk.
Had a post-workout protein shake as well.
Dinner was toast with peanut butter and a glass of milk. I didn't feel like eating much.

This workout took far too long and the 205 was a struggle after the deadlifts. For my next workout I think I'll reverse the order of the exercises. I wasn't as focused as I could have been. But I progressed and I suppose that's the important thing.


03-21-2002, 05:12 PM
Originally posted by Jeremy21
'Sup? 0_0


03-21-2002, 07:51 PM
:hello: :clap: Hey there you are! I found ya!

03-21-2002, 09:20 PM
Hi Anna! *huggle* ^_^

03-22-2002, 10:43 AM
Keep up the good work, and stay focused!:)

03-22-2002, 12:48 PM
Will do babe. Thanks for the compliment!

03-22-2002, 01:11 PM
Whats this with Rod Stewart? Not flaming you, Im just wondering?

03-22-2002, 01:38 PM
LoL! You're not the first to ask it bro. Well, I'm not sure really, it started out as a cute joke but I decided to put some song lyrics of his in my sig. file. It's a cute, goofy song, like most of his hits are. Just out of curiosity, I'm 50% of some guys that have all the pain and 50% of some guys that do nothing but complain, what category are you under?

03-22-2002, 02:07 PM
Jeremy, you should try pm'ing pr3 with a hug.

03-22-2002, 03:09 PM
okay. will do ^_^

03-22-2002, 03:15 PM


Overhead Press:
215 x 1
195 x 1

18 additional sets of 177 lbs

Dead Lift
200 x 1
180 x 1

20 additional sets of 172 lbs

Had a post workout protein shake.

Lunch: chicken alfredo, soup, salad & breadsticks and a rootbeer! For dinner I had spaghetti & meat sauce with a glass of milk.

03-23-2002, 02:50 PM

Cardio: Another light cardio session. 1/4th mile run on the treadmil at 5 MPH

Had a protein shake prior to cardio.
dinner: hamburg, gravy, cajun potato wedges, broccoli & a glass of milk.

03-24-2002, 03:39 PM

Cardio: another light session, 1/4th mile at 5 MPH
Lunch: spicy chicken, asparagus *shudder* and rice with a root beer.

Gonna have a protein shake in a sec.