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View Full Version : That's it...I'm getting serious...



Praetorian
04-28-2002, 05:29 AM
Okey, I've been away from training for about two months now, due to school work and other reasons. Since I'm finished with my exams now I'll start training like a mad-mofo...

I weigh 98kg and I plan to cut down to 90kg before summer, so it's cutting time. I'll use the WBB I routine, since it fits my plans very good.

On the days off, i'll do some cardio...

well, i'm off to the gym now...

:hump:

Pup
04-28-2002, 08:53 AM
It against some law of the universe to use humpy directly after a training post, i'm not sure where its at in the book, but i'm gonna find it *scampers off*

Orange357
04-28-2002, 09:04 AM
lol @ Pup

Praetorian
04-28-2002, 01:40 PM
I haven't made a strict diet yet, cause I find it extremely difficult to follow it. What I plan to do is to just cut back on the unhealthy food I eat and gradually make a good diet.
From now on, there will be no more Coke, candy, etc unhealthy food for me, only helathy stuff.

Well here is the routine I'm going to follow :

Day 1 : Chest and Back

Chest

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back

Pulldown : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps


Day 2 : OFF


Day 3 : Legs

Squats : 2 x 6-8 reps
Leg Press : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps


Day 4 : OFF


Day 5 : Shoulders, Triceps and Biceps

Shoulders :

Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Biceps :

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps


Day 6 : OFF


Day 7 : OFF

Praetorian
04-28-2002, 01:48 PM
well my first workout...uuh yeah all weights are in kgs :hump:

25/4-02


DAY 5

Military press 35x6 35x5 25x6
Seated dumbell press 12,5x6 12,5x8 12,5x7
Lateral raises 2,5x10 2,5x10 2,5x10

Narrow grip bench 60x8 65x5
French press 20x7 20x4

Barbell curl 35x4
Hammer curl 12x8


this was a really crappy workout...havn't been in the gym for a couple of month now :( but it can only get better from here...

Praetorian
04-28-2002, 01:51 PM
28/4-02

DAY 1

Bench press 90x7 90x6
Incline dumbell press 30x4 27,5x3
Dips 4 3

Pulldown 9x8 11x6
Deadlift 120x4 120x1
Barbell rows 12x7 12x5
Shrugs 25x10


another crappy workout from moi...

Praetorian
07-10-2002, 04:35 AM
fook, its about time i resurrect this fooker. I'm still doing the wbbI program. I'm off to the gym now. Diet is prettty frigging good, going at about 2100cals.

PowerManDL
07-10-2002, 10:55 AM
You're lazy. And a wonderful young man. And lazy.


Pauly that edit made this post pointless. You might as well have deleted it.

Praetorian
07-10-2002, 12:51 PM
ahem okey...:hump:

Praetorian
07-10-2002, 12:57 PM
anywayz, her goes nothing...

Chest, back

Bench press 85x5 , 80x5
Incline dumbel press 27,5x6 , 27,5x4
Push down 8x7 , 8x6

Pull down 10x8 , 10x8
Deadlift 100x6 , 100x7



well this was the holy mother of all crappy workouts. My bench suffers from the long break i've taken from training. There were times when 115kg were piece of cake, but now :cry:

Praetorian
07-10-2002, 01:02 PM
i'm in the gym on my birthday, go figure...

Shoulders, triceps, biceps

Standing military press 40x7 , 40x3
Seated dumbell press 18x7 , 18x5
Lateral Raises 7,5x10 , 5x10

Narrow Grip BP 60x8 , 60x6
French press 25x7 , 25x6

Preacher Curl 25x8 , 30x6
Hammer Curl 15x6

the intensity was good, but once again, crappy lifts. Well there's only one way to go from here. i'm gonna start on a new diet tomorrow, 2100cals, i'll see how that turns out.

Praetorian
07-10-2002, 01:09 PM
chest, back

Bench press 85x5 , 85x4
Incline dumbell press 30x6 , 25x7
Push down 9x8 , 10x6

Pull down 11x8 , 11x5
Deadlift 140x4 , 140x3
Barbell row 10x8 , 11x8
Shrugs 30x10

improved on all of the lifts, that was expected. i plan on reaching 100kg on the bench within a week or two. and yeah, i made a new diet. Here it is :


meal 1
Corn flakes
Protein shake

meal 2
Egg
Apple

meal 3
Canned Macrell in tomato
Protein Shake

meal 4
Canned tuna in water
Egg

meal 5
Chicken breast with corn and vegetables

meal 6
Protein Shake


that adds up to 2068cals where the split ratio is 46pro/25carbs/29fat. btw this is a cutting diet. I plan on to shed some weight this summer and be ripped as hell around the end of august.

any comments on the diet?

Praetorian
07-10-2002, 01:14 PM
Legs

Squat 140x4 , 130x5
Leg Curls 100x8 , 120x6
Calve Raises 5x10 , 6x10 , 6x10 , 6x10


I planned to do hack squat but there was this dude with the worst body odore EVER benching near the squat rack, I ain't kidding, this dude smelled like 10day shiat that has been out in the sun. ****, i tried the best i could, but i had to puke after finishing my squat. and no way in hell if i was going back there again.

diet has been pretty solid, but I get light-headed and I get some headache. could this be because of the diet?

Praetorian
07-10-2002, 01:19 PM
shoulders, triceps, bicep

Standing military press 40x8 , 40x5
Seated DP 20x5 , 18x6

Narrow grip BP 65x8 , 65x5
French Press 30x6 , 30x4

Preacher curl 35x5 , 30x8
Hammer curl 17,5x6


increased on all exercises, which i believe will continue for a good while. The aire was so hot and humid that i probably lost a couple of kgs just sweating. ****, this was my best training till now, i was like a horny beast caged that finally got loose.

diet has been decent. i still get lightheaded, the headche is still there and to top it all off, my neck hurts like bitch.

Franco
07-10-2002, 02:48 PM
Originally posted by Centaurion
chest, back




meal 1
Corn flakes
Protein shake

I would prefer oats here instead of corn flakes

meal 2
Egg
Apple

So I'm meant to assume that all your eating for this meal is a solitary egg and an apple, if so why?

meal 3
Canned Macrell in tomato
Protein Shake

Mackrel is an ace source of EFA's though most of the canned staff can be processed with added useless palava, if you can afford fresh fish then go for it

meal 4
Canned tuna in water
Egg



meal 5
Chicken breast with corn and vegetables

meal 6
Protein Shake

If this is whey then drop it all together, if its casein or a blend leave it in. Use some real food e.g. tuna, turkey, veggies flax oil


I'll have more time tomorrow to comment on your diet or i could catch you on msn, but you should include more fats from oils e.g. olive, flax etc.

Also I really can't see how your getting close to 65g fat from all this?

Praetorian
07-10-2002, 03:09 PM
thanx for the feedback. i'll try to catch you on msn! but post more here if you want to.

Food Cals Fat Carb Prot
Egg 420 29 3 34
Chicken breast 251 6 1 45
Apple 74 0 19 0
Protein 546 0 39 93
Corn 157 1 32 5
Corn flakes, Kellogg 170 2 31 7
Tuna 168 2 1 35
Macrell 283 24 3 13

Totals 2068 65 129 232


Calories Eaten Today
source grams cals %total
Total: 2068
Fat: 65 581 29%
Sat: 11 95 5%
Poly: 5 49 2%
Mono: 13 121 6%
Carbs: 129 502 25%
Fiber: 3 0 0%
Protein: 232 929 46%
Alcohol: 0 0 0%

Praetorian
07-10-2002, 03:10 PM
thats the breakdown of my diet

Praetorian
07-10-2002, 03:15 PM
Originally posted by FAngel
I would prefer oats here instead of corn flakes

meal 2
Egg
Apple

So I'm meant to assume that all your eating for this meal is a solitary egg and an apple, if so why?

****I mainly do that because i get hungry around 10 am, --> meal 2. And i also tought that getting the fat this early in the morning would definatly burn it during the day.

meal 3
Canned Macrell in tomato
Protein Shake

Mackrel is an ace source of EFA's though most of the canned staff can be processed with added useless palava, if you can afford fresh fish then go for it

****I've chosen to eat canned macrell because that is very conviniet for me. i'm usually at work or school when I eat meal 3, so i can't bring fresh fish with me.

meal 4
Canned tuna in water
Egg



meal 5
Chicken breast with corn and vegetables

meal 6
Protein Shake

If this is whey then drop it all together, if its casein or a blend leave it in. Use some real food e.g. tuna, turkey, veggies flax oil

****Can you please tell me why i should drop it? But yeah, i'll drop the shake in the evening, i'll eat some tuna instead.

I'll have more time tomorrow to comment on your diet or i could catch you on msn, but you should include more fats from oils e.g. olive, flax etc.

****would be glad if you could help me out on msn!

Also I really can't see how your getting close to 65g fat from all this?

****check out my post before this one

kAiXuan
08-02-2002, 03:03 PM
LOL@ "time to get serious"
"need to resurrect this fooker"
lazy biooootch*

Praetorian
08-14-2002, 12:00 PM
hehe I'm a lazy fooker, just wait till school starts tomorrow and i get some routine in my life.....i'll update this baby everyday.

heathj
08-14-2002, 03:54 PM
Two eggs don't have 29g of fat.

Praetorian
09-24-2002, 10:45 AM
care to explain how much fat there is in 2eggs?

BennettBoy
09-24-2002, 10:51 AM
Originally posted by Centaurion
hehe I'm a lazy fooker, just wait till school starts tomorrow and i get some routine in my life.....i'll update this baby everyday.

Yo...did you forget something?:D

Rock
09-24-2002, 01:15 PM
hey what who when! you started training again, how about giving me a call, jeez, its dangerous place to be by your self on the subway after training Cent, we have to many enemies to go alone like this.

Praetorian
09-24-2002, 01:35 PM
hehehe its been a while, yes.

Silverback
09-24-2002, 02:18 PM
nice to see you back again, good luck with the training , although im concerned about the food 'Macrell' you've been consuming is there something your hiding from us? :)

Praetorian
09-25-2002, 08:02 AM
its good to be back. We've got 3 more games before the football season ends, so after that i'll be able to cocentrate 100% on BB.

macrell!? huh?

Praetorian
09-28-2002, 02:43 PM
okey okey..now i'm really really really getting serious...i'll whip my life into shape, i gotta fix it this year, cause it blowed monkey balls last year.

My problem is that i lack inspiration. Hell, i'm a lazy-ass-******-soon-to-be-bold-at-the-age-of-20-with-a-beer-gut-bigger-than-kovac's. And guess what!? I ******* lack inspiration to get in the gym and stick to a BB routine. I dont know why, i think i was born with a chronic laizzines (sp?) disease. Well, screw this all, i'm gonna make it. Tomorrow i'm gonna pop a couple of painkillers, score 10 touchdowns and run off with that hot little cheerleader with that skimpy dress...and from then on i'll be where i belong ; in the GYM!




well well we'll see how long i'll keep this journal.....

Silverback
09-28-2002, 03:18 PM
you can do it? just take it a step at a time, it will take time to get back into the swing of things

Praetorian
09-28-2002, 04:10 PM
thanx man, i'll try...and please tell me thats not you on your avatar......

:hump:

Silverback
09-28-2002, 04:20 PM
lol, no its Kelly Brook although i wish i could be her for a night.

serious playtime:hump:

Silverback
09-28-2002, 04:23 PM
thought i would change my avatar cos too many people have been asking me it.

Praetorian
09-28-2002, 04:27 PM
hehehe ;)