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iLUDEd
05-03-2002, 06:44 AM
[INTRO]
ok ok.. ive kinda lost my old journal.. but it was kinda crappy non the less.. so im gona start up a new one.. well, im 18.. live in Australia, so i use kg instead of pounds .. liters instead of gallons.. and we sit in the front seat of a taxi instead of the back :P ..

[STATS]
Height: a lil under 6'0
Weight: 90kg
bf%: id say no higher than 20%

[AIMS]
i aim to be a ripped mofo by summer (round nov).. may not be possible, but its worth a shot ay!

[STAGE ONE]
mid may - mid july
loose 6kg's.. but id rather focus on loosing bodyfat and go by apperance.. so im aiming to loose 6-8% bodyfat in 8 weeks

[STAGE TWO]
mid july - mid october
eat healthy, and bulk up on lean muscle (gaining as little fat as possible), while still doing cardio and keeping fat low..
ill be cycling the 3 WBB routines during this stage.. going with each routine (modified to suit me) for 2 months..

[STAGE THREE]
mid october - mid november
get shredded and get bf as low as possible.. go with a low carb diet and use prolly hydrocut to help quicken the process

[SUPPLIMENTS]
these are the suppliments im gona get.. in order.. once i get the $$.. and rememba.. the AU$ is crap.. so dont think im getin ripped off with these..

multi vitamins $30 for 100 tablets
protein whey $70 a tub
vitamin C tablets $8 for 100 tablets
liver tablets $20 for 100 tablets

[DIET]
havnt got one down-pat yet.. but im going to try and go with a 40/40/20 diet.. maybe a lil more protein than carbs, but not to much to the extend that the protein turns into carbs..

iLUDEd
05-03-2002, 06:48 AM
the game starts monday.. when i get over this f00kin flu..
ps. this is just a lame post to see if i can get my signature working..

iLUDEd
05-03-2002, 08:34 AM
i suppose i should post my training spread.. im currently doing an 8 day spread.. 4 days of weight training (used WBB1 as a building block) and 2hr 30 min of cardio 5 outa tha 8 days..

iLUDEd
05-03-2002, 08:35 AM
[DAY ONE]
shoulders:
military press 2x17-16 reps
behind neck press: 2x12-14reps
barbell front raise: 2x12-14reps
triceps:
kickbacks: 4x30 reps
lying tri extension: 1x30 reps
narrow grip bench: 2x7-8 reps
biceps:
bicep curls: 3x8-8-8reps
bicep curls: 1x20

[DAY TWO]
[*20 min cardio (5 x 4min sprint intervals of skipping)*]
chest:
flat bench press: 2 x 12 reps
incline bench press: 2 x 12 reps
back:
dead lifts: 2 x 14
barbell rows: 2 x 8 reps
shrugs: 1 x 15

[DAY THREE]
[*20 min cardio (2 x 10 min running)*]
abs:
weighted sit-ups: 3x30-30-30

[DAY FOUR]
[*50 min cardio (basketball)*]
abs:
weighted sit-ups: 3x30-30-30
abs-roller: 2x 3min

[DAY FIVE]
[*20 min cardio (10 min running + 10 min skip rope)*]
shoulders:
military press 2x17-16 reps
behind neck press: 2x12-14reps
barbell front raise: 2x12-14reps
triceps:
kickbacks: 4x30 reps
lying tri extension: 1x30 reps
narrow grip bench: 2x7-8 reps
biceps:
bicep curls: 3x8-8-8reps
bicep curls: 1x20

[DAY SIX]
legs:
straight leg dead lifts: 2x12 reps
leg curls: 2x14 reps
squats: 1x35 reps
standing calve raises 4x30 reps
abs:
weighted sit-ups: 3x30-30-30

[DAY SEVEN]
-DAY OFF-

[DAY EIGHT]
[*40 min cardio (basketball)*]

iLUDEd
05-06-2002, 07:10 AM
meal1:
2 slices of low carb bread (180 cal)
2 slices of low fat cheese (170 cal)
3 egg whites (51 cal)
p-31.2g
f-7.2g
c-43.8g
CAL - 401

meal 2
1 tub of yoghurt
250mL milk p-25g
f-6.5g
c-44.3g
CAL - 323

meal 3
100g pasta
small serving mince meat
p-15g
f-3g
c-75
CAL-200

meal 4
2 chicken breast
1 slices of low fat cheese
slice of lettuce
1/2 tomato
p-75g
f-6g
c-7g
CAL - 650

meal 5
4 CHEVAPI (kinda like lil beef saussages)
1 slices of low fat cheese
sprincle of onion
p-70g
f-34g
c-3g
CAL - 750

cALORIES - 2154
PROTEIN - 216 (48%)
CARBS - 172 (39%)
FAT 57 (13%)

iLUDEd
05-06-2002, 07:23 AM
[WATER INTAKE]
800mL x 4 = 3.2 lt

[DIET]
3/5 .. didnt get time to have all my meals due to uni n stuff...

[WORKOUT]
shoulders:
military press 1x10 reps @ d/b
military press 2x15 reps @ 30kg
military press 1xfailure @ 18kg

behind neck press: 1x12 reps @ 30kg
behind neck press: 1xfailure @ 18kg

barbell front raise: 1x10reps @ db
barbell front raise: 1x15 @ 18kg

triceps:
kickbacks: 4x30 reps @ d/b

Barbell Triceps Extension: 2x 20 @ 19kg

narrow grip bench: 1x10 reps @18kg
narrow grip bench: 1x7-8 reps @60kg
narrow grip bench: 1xfailure reps @30kg

biceps:
bicep curls: 1x10 reps @ db
bicep curls: 3x10reps @ 30kg
bicep curls: 1x failure @19kg

[SLEEP]
had a solid 9 hrs last night..

[ADDITIONAL COMMENTS]
p.s. dont laff at my lame lifts :( hehe
workout was good, i hadnt worked out for 2 weeks due to assignments and being sick.. didnt notice any loss in strength at all..

iLUDEd
05-07-2002, 04:11 AM
[WATER INTAKE]
800mL x 4 = 3.2lt

[DIET]
3/5 ..im still misin a few meals, mainly the carb ones.. i gota goto the supermarket 2nite n get me some more yoghurt..

[WORKOUT]
chest:
flat bench press: 1 x 10 reps @ 30kg
flat bench press: 2 x 12 reps @ 60kg
incline bench press: 2 x 15 reps @ 40kg

back:
dead lifts: 1 x 10 @ 40kg
dead lifts: 2 x 12 @ 60kg
barbell rows: 2 x 9 reps @ 60kg
shrugs: 1 x 15 @ 60kg

[SLEEP]
got a solid 9 hrs sleep last night

[ADDITIONAL COMMENTS]
goin to supermarket to get yoghurt tonight.. gota make sure im eatin the carbs in my diet.. dont want it to be a cdk diet

iLUDEd
05-08-2002, 08:09 AM
[WATER INTAKE]
800mL x 2 = 1.6lt

[DIET]
3/5 ..still need to train mahself to stik wif da diet =\

[WORKOUT]
REST DAY.. didnt get to fit in any cardio.. will do 2morrow

[SLEEP]
got a solid 11 hrs sleep last night

[ADDITIONAL COMMENTS]
ordered my 5kg of whey today! should be here by monday!
need to drink more water dammit!

iLUDEd
05-09-2002, 08:47 PM
[WATER INTAKE]
800mL x 3 = 2.4lt

[DIET]
4/5 ..its gettin there

[WORKOUT]
REST DAY.. it rained all day dammit..

[SLEEP]
gota crappy 5hrs sleep last nite

[ADDITIONAL COMMENTS]
muscle's feel fully recovered.. ill be right for another workout 2morrow

iLUDEd
05-10-2002, 11:18 AM
[WATER INTAKE]
800mL x 4 = 3.2lt

[DIET]
3/5 ..good sept i ate choclate :(

[WORKOUT]
lackin sleep.. woznt feelin the best so im doin my workout 2morrow after ive had a good sleep

[SLEEP]
got 6 hours sleep last night

[ADDITIONAL COMMENTS]
need to get my sleep!

iLUDEd
05-11-2002, 02:58 AM
[WATER INTAKE]
800mL x 4 = 3.2 lt

[DIET]
2/5 .. goin out 2nite wif mates.. im guessin diet wont be the best

[WORKOUT]
shoulders:
military press 1x10 reps @ d/b
military press 2x15 reps @ 40kg
military press 1xfailure @ 30kg

behind neck press: 1x12 reps @ 30kg
behind neck press: 1xfailure @ 18kg

barbell front raise: 1x10reps @ db
barbell front raise: 1x15 @ 18kg

triceps:
kickbacks: 4x30 reps @ d/b

Barbell Triceps Extension: 2x 20 @ 19kg

biceps:
bicep curls: 1x10 reps @ db
bicep curls: 3x12reps @ 30kg
bicep curls: 1x failure @19kg

[SLEEP]
had a solid 9 hrs last night..

[ADDITIONAL COMMENTS]
didnt have time to do narrow grip bench.. am runnin a lil late..
upt the weights and reps for a few excersises..

iLUDEd
05-12-2002, 06:23 AM
[WATER INTAKE]
800mL x 3 = 2.4 lt

[DIET]
2/5 .. didnt eat much.. only had 2 meals.. went out clubin last nite.. *note to self* alchol = bad

[WORKOUT]
i shoulda done legs today.. but im too buggered to do anything today..

[SLEEP]
had 8 hrs last night..

[ADDITIONAL COMMENTS]
feel like crap.. gona have an early night and sleep this hangova off.. my whey and multivitamins are coming 2morrow.. ill do legs 2morrow to finish off my 1st 8 day cycle.. im gona be strict as a mofo with my next cycle!

iLUDEd
05-12-2002, 07:38 AM
im gona have a comp with my mate.. were both the same weight, and his got a lil more bf% than i do.. his a strong believer that slimfast will work for him :P hehe.. i tried talkin him outa it but his convinced..
him = slimfast + cardio + weights
me = 40/40/20 diet + weights + whey + multivitamins

comp starts 2morrow.. and after 3 months (13th August) were gona compare and see who's got the better results :)

iLUDEd
05-14-2002, 07:21 AM
[WATER INTAKE]
800mL x 2.5 = 2 lt

[DIET]
4/5 .. was too full to have the 5th meal.. hrrm, maybe its cause im not used to eating so much.. maybe ill sub a meal with a protein shake

[WORKOUT]
straight leg dead lifts: 2x12 reps @ 40kg
leg curls: 2x14 reps @ 20kg
squats: 1x35 reps @ 20kg
standing calve raises 4x30 reps @ 20kg

[SLEEP]
had 9 hrs last night..

[ADDITIONAL COMMENTS]
might sub a meal of my diet with a protein shake..
also, its kinda hard drinkin all that water when im downin all that food.. or maybe i was just bein lazy =\

iLUDEd
05-14-2002, 07:57 AM
ok, ive redone my diet, old lady was complainin bout me eatin too much meat, and now that i got my 5kg of whey i can put it to good use :nod:
also.. i just cant stomic eatin all that food, after a few days i felt like my gut was getin HUGE :cry: hehe.. so i calculated what i ate on a normal day.. and that was somewhere like 1800-2000 calories.. so ive just chopt a couple of hundred calories off it to help burn the fat ..
ok.. ive rotated the meat days.. one day ill have chevapi (beef) and the other ill have chicken.. ill post the 2 variations once i add the finishing touches.. (counting may b off by .2 or so.. cbf usin the decimals..

iLUDEd
05-14-2002, 07:59 AM
meal1:
2 slices of low carb bread
3 egg whites
p-21g
f-4g
c-39g
CAL - 220

meal 2
250mL milk + 30g protein powder
p-45g
f-4g
c-15g
CAL - 150

meal 3
100g pasta
small serving mince meat
p-15g
f-3g
c-75g
CAL-200

meal 4
30g protein shake + glass milk
1/4 table spoon of natural peanut butter
p-44
f-20
c-20
CAL - 110

meal 5
6 CHEVAPI
1 slices of low fat cheese
sprincle of onion
p-80g
f-40g
c-3g
CAL - 950

cALORIES - 1630
PROTEIN - 205 (47%)
CARBS - 152 (35%)
FAT 82 (18%)

iLUDEd
05-14-2002, 08:01 AM
meal1:
2 slices of low carb bread (180 cal)
2 slices of low fat cheese (170 cal)
3 egg whites (51 cal)
p-31.2g
f-7.2g
c-43.8g
CAL - 401

meal 2
1 slice wholemeal bread
250mL milk + 30g protein powder
p-55g
f-6.5g
c-40.3g
CAL - 200

meal 3
100g pasta
small serving mince meat
p-15g
f-3g
c-75
CAL-200

meal 4
30g protein shake + glass milk
1/4 teaspoon of natural peanut butter
p-44
f-20
c-20
CAL - 200

meal 5
2 chicken breast
1 slices of low fat cheese
1/2 tomato
p-70g
f-6g
c-5g
CAL - 565

cALORIES - 1366
PROTEIN - 215 (48%)
CARBS - 184 (42%)
FAT 44 (10%)

iLUDEd
05-15-2002, 04:06 AM
[WATER INTAKE]
800mL x 4 = 3.2 lt

[DIET]
4/5 .. substitution of whey wif 1 meat meal is goin ace!

[WORKOUT]
shoulders:
military press 1x10 reps @ d/b
military press 2x15 reps @ 40kg
military press 1xfailure @ 30kg

behind neck press: 1x12 reps @ 30kg
behind neck press: 1xfailure @ 18kg

barbell front raise: 1x10reps @ db
barbell front raise: 1x15 @ 18kg

triceps:
Barbell Triceps Extension: 2x30 @ 10kg

kickbacks: 4x30 reps @ d/b

biceps:
bicep curls: 1x10 reps @ db
bicep curls: 3x12reps @ 30kg
bicep curls: 1x failure @19kg

[SLEEP]
had a solid 11 hrs last night.. :)

[ADDITIONAL COMMENTS]
sweet workout :)

iLUDEd
05-16-2002, 05:38 AM
[WATER INTAKE]
800mL x 4 = 3.2lt

[DIET]
4/5

[WORKOUT]
chest:
flat bench press: 1 x 10 reps @ 30kg
flat bench press: 4 x 14-12-8-6 reps @ 60kg (30 sec b/w sets)
flat bench press: 1 x failure @ 30kg

back:
dead lifts: 1 x 10 @ 30kg
dead lifts: 2 x 12 @ 60kg
barbell rows: 2 x 9 reps @ 60kg
shrugs: 1 x 20 @ 60kg

[SLEEP]
got a crappy 6hrs sleep last nite.. it didnt effect my lifts though.. maybe coz i got so much sleep the night b4.. *shrugs*

[ADDITIONAL COMMENTS]
thinkin of chagin mah workout to a 2day split.. mon and tues.. thurs and friday

iLUDEd
05-16-2002, 07:48 AM
ok, just incase somebody looks thru this jornal.. (it dont look like it, but anywayz) .. n they see my diet.. and think wtf.. i still gota goto the supermarket and pick up some nuts and peanut butter.. so for the info on the peanut butter, tis just a guess untill i see the proper measurments on the side of the jar :)

iLUDEd
05-17-2002, 11:16 AM
[WATER INTAKE]
800mL x 3 = 2.4lt

[DIET]
4/5

[WORKOUT]
rest day

[SLEEP]
got a good 10hrs sleep last night..

[ADDITIONAL COMMENTS]
woke up a lil sore from workout.. such a good feelong :)
will do cardio 2morrow!

rookiebldr
05-18-2002, 05:29 AM
Originally posted by SS-GOHAN
ok, just incase somebody looks thru this jornal.. (it dont look like it, but anywayz) .. n they see my diet.. and think wtf.. i still gota goto the supermarket and pick up some nuts and peanut butter.. so for the info on the peanut butter, tis just a guess untill i see the proper measurments on the side of the jar :)

I'm reading even though I don't make comments. So diet yeah WTF :D :D Your cals. seem a bit low IMO. 1600 cals, are you should be losing a lot of weight at that level?

This is what I am using for peanut butter: 1 tbls = 86 cals (3.9p, 8.2f, 3.2c) 1 tbls = 15 ml (approx.) - I buy natual crunchy it in bulk so I don't have a package to view with stats. The pgm that I use to track cals lists the above for peanut butter.

iLUDEd
05-18-2002, 07:55 AM
hehe, well i worked out my maintanance level, it was around 2000 calories, so at the moment im playin around with the level of calories i should consume, having one day @ 1600 and other around 1400 .. so on average thats 500 calories below maintanence.. but i dont seem to be loosing muscle so im gona stick with it untill i notice a loss in muscle/strengty :D

rookiebldr
05-18-2002, 10:07 AM
That great that you not losing any muscle. Are you losing an weight? You did see your current weight list over the last few days. I still surprised at the cals. Not that I'm an expert or anything nor do I know your whole situation. However, your 90kg (198lbs), 18 years old, less than 20% BF, weight training 4 days a week, cardio on other days. 6 meals a day which should also up your metabolism. Seems like a lot of energy expended for 2000 cals maint. 1400 seems like close to point where your body will start to conserve as much fat as possible. But, if it is working then :thumbup:

iLUDEd
05-20-2002, 09:10 AM
i stopt doin cardio since i lowered mah calories.. uni reports are takin up too much time, n its also winter down here now, n its bucketing down rain every day, hasnt stopt raining for a week, so i got no chance to go outside n skip or go for a run, and i dont have an excersise bike.. so untill i get can start doin cardio again.. ill keep calories how it is, and jak it up slowly to 1900 when the whether clears up or when i get an excersize bike.. whicheva comes 1st

rookiebldr
05-20-2002, 09:31 AM
It's spring here and the weather sucks too. We had a very mild winter, however, by now we should be in the 20's cel. and we are still around 9c - 10c. Wet, cloudy and cold most of the weekend - long weekend too, Victoria Day or May 2-4 beer weekend.

:cool: :cool:

iLUDEd
05-21-2002, 03:14 AM
we got good beer in australia :)

iLUDEd
05-22-2002, 02:40 AM
[WATER INTAKE]
800mL x 4 = 3.2 lt

[DIET]
3.5/5

[WORKOUT]
shoulders:
military press 1x10 reps @ d/b
military press 3x8 reps @ 50kg
military press 1xfailure @ 30kg

behind neck press: 2x12 reps @ 30kg

barbell front raise: 1x10reps @ db
barbell front raise: 1x12 @ 30kg

triceps:
Barbell Triceps Extension: 2x30 @ 10kg

kickbacks: 4x30 reps @ d/b

biceps:
bicep curls: 1x10 reps @ db
bicep curls: 3x12reps @ 30kg
bicep curls: 1x failure @19kg

[SLEEP]
had a solid 10 hrs last night..

[ADDITIONAL COMMENTS]
didnt feel my shoulders got a good enuf pump while i woz workin out.. this might be coz ive uppend the weights n almost halved the reps.. or coz my low calorie diet is startin to kick in n im startin to lose sum muscle along wif bodyfat.. if i notice the same thing next week, ill uppen my calories again..

iLUDEd
05-24-2002, 05:36 AM
[WATER INTAKE]
800mL x 4 = 3.2lt

[DIET]
3/5

[WORKOUT]
chest:
flat bench press: 1 x 10 reps @ 30kg
flat bench press: 4 x 14-9-8-6 reps @ 60kg (30 sec b/w sets)
flat bench press: 1 x failure @ 30kg


[SLEEP]
3 hrs sleep... who knows whats goin on with my sleeping patters, i just aint tired :help:

[ADDITIONAL COMMENTS]
lack of sleep definatly screwed around wif mah lifts :mad:
only done chest 2day.. 2morrow is a day off, so ill do back 2morrow

rookiebldr
05-24-2002, 08:41 AM
Originally posted by SS-GOHAN
... or coz my low calorie diet is startin to kick in n im startin to lose sum muscle along wif bodyfat.. if i notice the same thing next week, ill uppen my calories again..

maybe bro. Good additude on upping the calories. I find that I get a better pump with higher reps as well, however, I usually find that in the 9-12 range. Low reps for me is 5-8. But many ppl on the board here will say that pump does not equal growth, so you don't worry too much about it.

:cool :cool:

rookiebldr
05-24-2002, 08:45 AM
Originally posted by SS-GOHAN

military press 3x8 reps @ 50kg

bicep curls: 3x12reps @ 30kg


Great strength on these. Lots of volume, hard to believe that you wouldn't be getting a pump.

:cool: :cool:

iLUDEd
05-28-2002, 08:30 AM
uni study has gotten the better of me.. this week i gota put off lifting.. i got 3 major reports due in a week.. so ill be bustin mah ass to get them all done n stuff.. the downside to studyin is i tend to eat wotevas around the house n i tend to stay up till 5am n eat junk at like 3am .. i done it last night out of habbit :( .. ill try and go for a run or do something to burn off some calories.. im startin to feel like ive put on bodyfat already.. hrrrmm.. lets hope i get all this stuff outa tha way asap so i can get bak into it!

iLUDEd
05-28-2002, 01:33 PM
this is what my diet will look like this week while im doin my assignments.. i wont be able to fit in a workout untill tuesday :(

meal1:
2 slices of low carb bread
2 egg omlet


meal 2
250mL milk + 30g protein powder


meal 3
150g pasta
small serving mince meat


meal 4
30g protein shake + glass milk
50g unsalted peanuts


meal 5
6 CHEVAPI
1 slices of low fat cheese
sprincle of onion

ive added more fat into this, so now it looks more like a 40/40/20 diet, and ive uppened the calories.. im guessin its around 1800-1900 now.. im gona stick with this when i get bak to lifting.. im also thinking bout a 33/33/33 diet split..

iLUDEd
06-07-2002, 11:24 AM
finished mah assignments!
i continue on with my program startin from 2morrow.. ive also made a few alterations to my diet and workout.. ill post them up soon

iLUDEd
06-26-2002, 07:43 PM
EXAMS R OVA!
now i can get bak into this stuff.. im gona take another look at mah diet, might try keto for 3 weeks n see how i go with it..

rookiebldr
06-28-2002, 03:28 PM
It's about time, now get lifting. :D :D

iLUDEd
06-30-2002, 08:59 PM
my new diet looks like this.. its a 40p/40c/20f .. at around 1900 - 2000 calries..

meal 1: 1 egg white, 30g whey
meal 2: 150g pasta with mince sauce
meal 3: 60g whey and a banana (post-work out meal)
meal 4: 100g unsalted peanuts
meal 5: 3 beef jerkey sticks and either 3 chevapi or 1 large chicken breast
meal 6: 50g unsalted peanuts

on non lifting days im gona do AM cardio, but for meal 1 just have the whey with water, and not have the post workout meal, on lifting days the diet above will be what ill follow, and ill do cardio after meal 5..

gota write up a new workout, thinking of doin it 3 days a week, or having a split and doing it twice a week.. ill post it up in an hour or so when ive writen it up

iLUDEd
06-30-2002, 10:17 PM
workout looks like this ..

day one: chest & back
Incline Bench Press
Barbell Guillotine Bench Press
Decline Bench Press

Standing Fly
Trap Bar Shrug
Bent-over Row
Deadlifts

day three: legs
Squats
Lever Leg Extension
Good-morning
Calf Raise
Barbell Straight Leg Deadlifts

day five: shoulders, triceps & biceps
Front Raise
Lateral Raise
Shoulder Press
Barbell Military Press

Close Grip Bench Press
Dumbbell Kickbacks

Barbell Curl
Incline Curl
Wrist Curl
Hammer Curl

ABS (on non training days)
Incline Sit-up
Lever Twist (Gripless)
Crunches on a decline bench
Twisting Crunchs

iLUDEd
06-30-2002, 10:26 PM
WORKOUT:

[Incline Bench Press]
[w/up: 35kg x 15 | set1: 55kg x 12 | set2: 55kg x 12 ]

[Guillotine Bench Press]
[set1: 55kg x 10 | set2: 55kg x 10 ]

[Decline Bench Press]
[set1: 55kg x 12 | set2: 55kg x 12 ]

[Standing Flys]
[set1: 5kg x 25 | set2: 5kg x 25 | set3: 5kg x 25 ]

[Trap Bar Shrug]
[set1: 45 x 25 | set2: 45kg x 25]

[Bent-over Row]
[set1: 45kg x 20 | set2: 45 x 18 ]

[Deadlifts]
[set1: 45kg x 15 | set2: 45kg x 15]




still got the flu a little, n havnt worked out for a while, so im taking it light to get mahself into it.. also need to invest in some heavier dumbells..

rookiebldr
07-02-2002, 10:56 AM
Workout routine looks simular to the WBB routines. I hope you like them as well as I have.

iLUDEd
07-03-2002, 09:43 AM
hehe yeh i based my new routine on the wbb2 routine, i done the 1st routine for 5 weeks and saw pretty good results in such a quick time.. so i though id use the 2nd routine and change it and add a few things since i dont have all the equipment to do them at home..

well i was looking at fitday.com and worked out my cardio regime..
on lifting days
lifestyle - 1300
jump rope: 10 min - 159 cal
boxing, bag work: 20 min - 145 cal
basketball: 40 min - 289 cal
lifting: 60 min - 434 cal
total: 2328 calories burnt

non-lifting days
lifestyle - 1300
jump rope: 20 min - 318 cal
boxing, bag work: 40 min - 289 cal
basketball: 60 min - 434 cal
total: 2342 calories burnt

ill be in a 300 calorie deficit on lifting and non lifting days.. hopefully i can stick with it and shred all this pudgy'ness off..

iLUDEd
07-04-2002, 02:18 AM
ok.. my attempt to make my journal look nice n neat lasted a whole 1 post hehe.. :p

ive been following my diet perfectly since i wrote it up.. its good when your diet consists of foods you like to eat.. hell i even like taking my whey with water rather than milk :)

ok, its time for leg day...

SQUATS: 20 @ 45kg
*dont have a squat rack, so i can only squat the weight i can military press.. thats why the reps r kinda high*

LEG EXTENTION: 12 @ 20kg | 10 @ 40kg | 10 @ 40kg | 10 @ 40kg

GOOD-MORNINGS: 50 @ 25kg
*was kinda uncomfortable, so i had to do a lower weight and do as many reps as i could.. ened up having to put my pillow on the back of my neck when i was doin this hehe*

CALF RAISES: 40 @ 45kg | 40 @ 45kg
STRAIGHT LEG DEADS: 20 @ 45kg | 20 @ 45kg

additional comments: pretty poor lifts i know, im gona goto a gym ever 3 weeks to check out my max's.. its pretty hard doin all the exersises with just a bench press and using the barbell from the bench hehe..

iLUDEd
07-04-2002, 05:21 AM
ABS
Crunches on a decline bench: 50 + 50 + 50
Twisting Crunchs: 50 + 50 (50 on each side)

my 1st eva proper ab workout haha and i actually enjoyed it

dammit, this whether is kinda spoiling my cardio plans.. it hasnt stopped raining in days.. maybe i should buy an excersise bike rather than a boxing bag...

iLUDEd
07-05-2002, 01:29 AM
SHOULDERS, TRICEPS & BICEPS

Military Press: 12 @ 35kg | 10 @ 45kg | 10 @ 45kg | 10 @45kg
back Shoulder Press: 12 @ 35kg | 12 @ 35kg
Front Raise: 12 @ 20kg | 12 @ 20kg
Lateral Raise: 8 @ 20kg | 8 @ 20kg

Dumbbell Kickback: 30 @ 5kg | 20 @ 20kg x2 | 40 x 5kg
Close Grip Bench Press: 20 @ 40kg x 3

Hammer Curl: 50 @ 5kg x 2
Barbell Curl: 15 @ 35kg x3 | 8 @ 40kg

Comments:
benchpress: 200$
5kg tub of whey: $118
the feeling u get after a hard-ass workout: PRICELESS

iLUDEd
07-07-2002, 10:48 AM
i suppose i should also record wot i eat aswell.. so here goes..

got drunk last night.. drank 3/4 of a bottle of scotch..
ate the following foods today..
30g whey
1 bowl of paste with sauce
1 hot dog
7 chicken nuggets..

hrrm... gota raid the cubboards n see wot else we got in here..

iLUDEd
07-08-2002, 04:37 AM
chest and back day..

[Incline Bench Press]
[w/up: 15 @ 35kg | 12 @ 65kg x3 ]

[Guillotine Bench Press]
[10 @ 65kg x 5 ]

[Decline Bench Press]
[12 @ 55kg x 2 ]

[Standing Flys]
[50 @ 5kg x 3]

[Trap Bar Shrug]
[20 @ 55kg x 2]

[Bent-over Row]
[15 @ 55kg x 2]

[Deadlifts]
[10 @ 55kg x 3]

slowly getin mah lifts upto what they used 2 b..

iLUDEd
07-08-2002, 05:47 AM
today i ate..

-30g whey
-bowl of pasta with mince sauce
-60g whey with 200mL low fat milk
-3 hotdog's containing:
3 beef saussages
3 slices of low fat cheese

need to get some more unsalted peanuts from the supermarket

iLUDEd
07-09-2002, 10:26 AM
stuck to my diet really well..
its still pissin down rain here.. *gives the clouds the evil stare*
tomorrow legs.. they've been sore all week since my last workout.. gona fry em again 2morrow..

done some sit-ups as planned with my rest-day schedual
sit-ups on a flat bench press:
70 + 70 + 70

waiting for it to stop raining so i can do sum cardio..

iLUDEd
07-11-2002, 03:23 AM
SQUATS: 20 @ 55kg
LEG EXTENTION: 12 @ 40kg x 3
CALF RAISES: 25 @ 55kg x2
STRAIGHT LEG DEADS: 20 @ 55kg x2

had the urge to do some bicep curls.. so i done a few sets..
BICEP CURLS: 12 @ 35kg x3

iLUDEd
07-12-2002, 05:48 AM
SHOULDERS, TRICEPS & BICEPS

Military Press: 12 @ 35kg x2 | 8 @ 55kg x2
back Shoulder Press: 12 @ 35kg x2
Front Raise: 15 @ 20kg
Lateral Raise: 8 @ 20kg x2

Dumbbell Kickback: 30 @ 5kg | 20 @ 20kg x2 | 40 x 5kg
Close Grip Bench Press: 20 @ 40kg x3

Barbell Curl: 10 @ 40kg x3

rookiebldr
07-12-2002, 06:13 AM
Originally posted by SS-GOHAN
SHOULDERS, TRICEPS & BICEPS

Military Press: 12 @ 35kg x2 | 8 @ 55kg x2
back Shoulder Press: 12 @ 35kg x2
Front Raise: 15 @ 20kg
Lateral Raise: 8 @ 20kg x2

Dumbbell Kickback: 30 @ 5kg | 20 @ 20kg x2 | 40 x 5kg
Close Grip Bench Press: 20 @ 40kg x3

Barbell Curl: 10 @ 40kg x3

Well done on the shoulders Gohan. Ace strength on the raises. Why so many kickback reps?

iLUDEd
07-15-2002, 01:02 PM
Originally posted by rookiebldr


Well done on the shoulders Gohan. Ace strength on the raises. Why so many kickback reps?

thanks dude..
with the kickbacks.. i dont feel as tho i get a burn if i only do 10 reps.. so i go for the kill and do 20ish .. it seems to be working so ill stick with it..

just gota find some more bicep exersises i can do with a barbell, curl's aint doing nothing no more...

iLUDEd
07-17-2002, 10:00 AM
took a few days off from dieting and working out.. kinda passed out after a big night on the drink on sat and passed out and landed flat on mah face.. lol
ill get back into things 2morrow!

iLUDEd
07-18-2002, 06:02 AM
coz ive missed out on monday and wednesdays workout, im gona do mondays today, wednesday 2morrow and fridays the day after.. n so i dont get burned out, i wont do as many sets as i would usually do.. ill get bak to my full routine starting monday when i should b fully recovered.. just feelin a lil week at the moment coz ive only been eating like one meal a day n not hardly having any water..

chest and back day..

[Incline Bench Press]
[w/up: 15 @ 35kg | 12 @ 65kg x2 ]

[Guillotine Bench Press]
[10 @ 65kg x 3 ]

[Standing Flys]
[50 @ 5kg x 2]

[Trap Bar Shrug]
[15 @ 65kg x 1]

[Bent-over Row]
[10 @ 65kg x 1 ]

[Deadlifts]
[10 @ 65kg x 2 ]

iLUDEd
07-18-2002, 01:41 PM
new diet.. looks the same as my old one, sept i changed brekkie
and post workout meal

meal 1:
3 eggs + 1 saussage
30g whey with water

meal 2:
150g pasta
mince sauce

WORKOUT

post-workout meal:
60g whey
200mL low fat milk
1 large banana

meal 4:
meat of some kind, either:
steak, chicken or beef

meal 5:
100g unsalted peanuts

meal 6:
50g unsalted peanuts

iLUDEd
07-19-2002, 08:19 AM
LEGS.. boo-yah!

SQUATS: 20 @ 55kg
STRAIGHT LEG DEADS: 20 @ 55kg x2
LEG EXTENTION: 12 @ 40kg x 4
CALF RAISES: 25 @ 55kg x 2

iLUDEd
07-19-2002, 12:52 PM
changing my diet.. milk in my post workout will slow the absorption of the whey.. hehe kinda slipped my mind and i got reminded in one of my posts in the forum

iLUDEd
07-20-2002, 04:50 AM
SHOULDERS, TRICEPS & BICEPS

Military Press: 12 @ 35kg | 8 @ 55kg x2
back Shoulder Press: 12 @ 35kg
Lateral Raise: 10 @ 20kg x2

Dumbbell Kickback: 30 @ 5kg | 20 @ 20kg x2
Close Grip Bench Press: 20 @ 40kg x2

Barbell Curl: 10 @ 40kg x 3

iLUDEd
07-23-2002, 02:32 AM
just brought 2 15kg plates...
tried out how much i can bench, without a warm-up or nothing..
on my 1st attempt a lifted 85kg for 4 reps.. thats 187lbs..
im hopin i can get around 90kg when i workout next..

iLUDEd
07-23-2002, 02:34 AM
and thats wifout a spotter

iLUDEd
07-23-2002, 03:44 AM
i got my bro to spot me.. done 2 reps of 93kg! boo-yah! haha
204.6lbs

rookiebldr
07-23-2002, 05:14 AM
:thumbup: Your going to have keep buying weights on a weekly basis to keep up with your progress. :D

iLUDEd
07-23-2002, 11:16 AM
lol

im looking forward to lifting with my added weights 2morrow :D

iLUDEd
07-24-2002, 03:20 AM
chest and back day..

[Incline Bench Press]
[w/up: 12 @ 45kg | 12 @ 65 kg x2 ]

[flat Bench Press]
[3 @ 85kg | 8-6-6 @ 73kg ]

[Standing Flys]
[50 @ 5kg x 2]

[Trap Bar Shrug]
[15-15 @ 73kg]

[Bent-over Row]
[12 @ 73kg]

[Deadlifts]
[10 @ 73kg x2 ]

note: need to get some gloves.. my old ones r 2 worn out n there digin into my skin when im lifting

iLUDEd
08-01-2002, 02:58 AM
ive been busy with work uni and car shows, so i missed a few workouts tuttut bad i know.. ill get bak into it now and make up for it :)

iLUDEd
08-01-2002, 05:13 AM
SHOULDERS, TRICEPS & BICEPS

Military Press: 10 @ 45kg | 5 @ 65kg | 10 @ 53kg x2
back Shoulder Press: 12 @ 45kg x2
Front Raise: 15 @ 20kg x2
Lateral Raise: 10 @ 30kg x2

Dumbbell Kickback: 20 @ 20kg x3
Close Grip Bench Press: 10 @ 65kg x2

Hammer Curl: 22 (11 each arm) @ 30kg (2x15kg d/b) x3
Barbell Curl: 10 @ 35kg | 8 @ 45kg x2

notes: forearms kill like hell when i was doin barbell curls.. so i done an extra set of hammer curls.. maybe its my grip? but i think i just need to strenghthen my forearms.. might try a few more sets of deadlifts to strengthen them up, wrist curls r kinda 2 uncomfortable on my wrists to do..

rookiebldr
08-02-2002, 11:27 AM
Originally posted by SS-GOHAN
.. maybe its my grip? but i think i just need to strenghthen my forearms.. might try a few more sets of deadlifts to strengthen them up, wrist curls r kinda 2 uncomfortable on my wrists to do..

I think the deadlifting (both SLDL and DL) has helped out my grip as well. I hadn't really been doing much in the way of direct forearm work, but my grip definitely has improved. I see your already doing both so you should be seeing some improvement. Are you using an ez-curl bar for your curls?

iLUDEd
08-02-2002, 02:34 PM
Originally posted by rookiebldr

Are you using an ez-curl bar for your curls?

im using the barbell from my benchpress tuttut
bad i know hehe.. but it seems to have been working fine up untill now.. my friends signing upto a gym next week so im gona tag along with him.. ill try out the ez curl bar while im there n see if it still hurts my forarms, if it doesnt ill buy one, if it does, ill do a few more sets of deads :)

iLUDEd
08-05-2002, 10:57 AM
BACK then CHEST.. gona see how my workout is doin back b4 chest.. with 1 min between sets and 2 min between exersises (wana play around and see how it goes for a workout)

[Standing Flys]
[10-10 @ 30kg (15kg in each hand) ]

[Bent-over Row]
[5-5 @ 93kg]

[Kneeled Trap Bar Shrug]
[10-8@ 93kg]

[Deadlifts]
[5-5 @ 93kg]

[flat Bench Press]
[10 @ 65kg ] .. both shoulder blades started clickin with every rep i was doin :confused: .. so im goin to leave bench for 2morrow

note to self: why aint i brought new gloves yet? **** its digin into my skin n i cant do as many reps :mad:
ima get some after uni 2morrow..

heathj
08-05-2002, 12:52 PM
Kickbacks....bah...ever thought of switching something else in the place of them?

rookiebldr
08-05-2002, 08:10 PM
Originally posted by SS-GOHAN
note to self: why aint i brought new gloves yet? **** its digin into my skin n i cant do as many reps :mad:
ima get some after uni 2morrow..

Ditch the gloves and be a man. ;) Gotta go for the calluses hehehe.

iLUDEd
08-06-2002, 01:53 AM
Originally posted by heathj
Kickbacks....bah...ever thought of switching something else in the place of them?

i was thinking about it, alota people dont like kickbacks on this forum, but they seem to be doing ok for me, and coz i workout from home, i cant really think of many things i can replace them with..

iLUDEd
08-06-2002, 01:54 AM
Originally posted by rookiebldr


Ditch the gloves and be a man. ;) Gotta go for the calluses hehehe.

lol i know, im a pussy

iLUDEd
08-06-2002, 10:10 AM
ok i got the tape measure out and hopt on the scale.. its 2am here so im about to goto bed, im not sure if i should have my weigh in's in the morning or at night, but thats not really important.. from now on im goin to weigh myself every week, and depending on how slack i get, im going to measure myself also..

weight: 87kg
arms: 37cm (non-flexed) 14.5 inch
chest: 100cm 39.5 inch
beer gut: 93cm 36.5 inch
thighs: 56cm 22 inch
bodyfat: ?? duno, im guessing high teens maybe

im aiming to cut down my beer gut to 85cm :D

iLUDEd
08-06-2002, 10:51 AM
got some info from galileo about his diet, so im gona give it a go, i was origonally doing something similar to it, except i wasnt cuting the calories every week to drop bodyfat..

im gona look up the nutrition info on the foods ill most likely be eating and then try and plan out a diet from there..

just incase anybody else needs the info on the foods, ill paste the info i find..

peanuts 100g
cal: 520
protein 29g
fat 52g
carbs 15g

peanuts 50
cal: 260
protein 14.5g
fats 26g
carbs 7.5g

pasta (100g)
cal: 302
protein 13g
carbs 73g
fat 2g

sauce
cal 20
protein 10g
carbs 3g
fat 5g

chicken breast 2-3 medium size
cal: 200
protein 30g
carbs 1g
fats 2g

protein whey 45g
cal: 145
protein 35g
fat 1g
carbs 6g

1 banana
cal: 100
protein 1.5g
carbs 25g
fat .8g

low fat cheese (per slice)
cal 35
protein 5g
fat 2g
carb 1g

fruit mix wholemeal bread (per slice)
cal 101
protein 3g
fat 1.4g
carbs 20g

egg white (per white)
cal 18
protein 3.5g
fat 0g
carb 0.3g

iLUDEd
08-06-2002, 11:16 AM
meal 1:
2 slices bread
5 egg whites
30g whey
cal 395
protein 66.5g
fats 3.8g
carbs 44.5g

meal 2:
125g pasta
sauce
cal: 397
protein 30g
carbs 94g
fat 8g

(post w/o):
60g whey
2 banana's
cal: 393
protein 50g
carbs 52g
fat 3.6g

meal 4:
3 chicken breasts
1 multi mitamin
2 slices low fat cheese
cal: 270
protein 43g
carbs 3g
fats 2g

meal 5:
100g unsalted peanuts
cal: 520
protein 29g
fat 52g
carbs 15g

meal 6:
50g unsalted peanuts
cal: 260
protein 14.5g
fats 26g
carbs 7.5g

TOTAL CALORIES: 2232
protein 210 40.5%
carbs 214 41%
fat 95.4 18.5%

iLUDEd
08-06-2002, 11:21 AM
im going to be dropping 100 calories a week for 6 weeks, untill i reach 1632 calories.. then im going to stick with it as much as i can.. hopefully ill be able to stick it out at 1632 for 2-3 weeks..
this is my diet for the next 2 months..

ill also be doing AM cardio every non training day.. and ill have the whey as soon as i get up on non training days before my AM cardio as apposed to with meal 1 on training days.. this is in attempt to fuel up my muscles in the morning b4 the cardio while attempting to keep as much muscle as i can..

iLUDEd
08-06-2002, 12:04 PM
oh, and i forgot to add that i wont be having the post workout meal on non training days.. kinda obvious but yeh..
heres the breakdown on cardio days:

calories 1839
protein 160g (38.5%)
carbs 162g (39%)
fats 91.8g (22.5%)

iLUDEd
08-07-2002, 04:11 AM
INCLINE BENCH: 12 @45kg | 12 @65kg | 8 @ 70kg
comments: next time i do incline bench, ill do 2 sets of 70kg.. felt comfortable at this weight, although i need a spotter so i can push out some extra reps.. bro aint some so i had to do it myself..

FLAT BENCH: 3 @88kg | 7-5 @73kg | 12 @65kg
comments: convinced dad to spot me with these.. he was kinda geting impatient with me coz his not all for me working out, so i only had a 1 min break inbetween sets..
.. i also added a set of 65kg into this, and im gona stick with it, feels like im getin a good burn in my chest :thumbup:

SQUATS: 22 @ 53kg
kinda hard doin these wif no squat rack.. n equally as hard lifting them over your head to place them on the ground without puting a hole in my bedroom.. still, the show must go on..

LEG EXTENTION: 12-12-12 @ 40kg
felt awsome doin these!

STRAIGHT LEG DEADS: 20 @ 53kg
all done! :D

gota go meet mates now.. off 4 a quick shower n havin my post workout shake.. ill post my diet when i get bak

iLUDEd
08-07-2002, 07:54 AM
water intake: 3x800mL = 2.4Lt

meal 1: subway footlong
meal 2: 125g pasta with sauce
post w/o: 60gwhey, 2 banana's
meal 4: 2 thin slices of beef cutlets (schnitzel)
meal 5: 4 thin slices of beef cutlets (schnitzel)

kinda didnt realise id ran outa unsaltes peanuts :(
i think this was an ok 'susing out the new diet' day, im kinda full as hell, but i think the subway had alot to do with that, ill follow the diet strictly tomorrow :D

rookiebldr
08-07-2002, 12:30 PM
Originally posted by SS-GOHAN

TOTAL CALORIES: 2232
protein 210 40.5%
carbs 214 41%
fat 95.4 18.5%

SS-Gohan,

I was looking at your percentages and I believe you are not taking into account that fat has more calories per gram than protein or carbs. Based on some previous information that I had seen somewhere, 1 gram of protein or 1 gram of carb has 4 calories where as 1 gram of fat has 9. These may not be exact but I believe they are close. I suspect that total calories that you've posted may be a bit low based on the grams indicated and the break down of percentages are a bit off. The numbers above are closer to 33/33/33 then 40/40/20.

I was trying to do a search on the internet and this forum to see if I could find some conversion factor to use. I did find a USDA site that had an old study published with the values. I was looking for others but came up empty at the moment. http://www.nal.usda.gov/fnic/foodcomp/Data/Classics/index.html

I hope this helps.

iLUDEd
08-07-2002, 10:25 PM
Originally posted by rookiebldr


SS-Gohan,

I was looking at your percentages and I believe you are not taking into account that fat has more calories per gram than protein or carbs. Based on some previous information that I had seen somewhere, 1 gram of protein or 1 gram of carb has 4 calories where as 1 gram of fat has 9. These may not be exact but I believe they are close. I suspect that total calories that you've posted may be a bit low based on the grams indicated and the break down of percentages are a bit off. The numbers above are closer to 33/33/33 then 40/40/20.

I was trying to do a search on the internet and this forum to see if I could find some conversion factor to use. I did find a USDA site that had an old study published with the values. I was looking for others but came up empty at the moment. http://www.nal.usda.gov/fnic/foodcomp/Data/Classics/index.html

I hope this helps.

hrrm, i was going by the nutrition info thats on the back of the foods that i eat.. ill have a look at ya link when i get home from the gym (im checkin out this new gym with a mate).. how many calories do u think it would add upto?

rookiebldr
08-07-2002, 11:19 PM
As I have attempted to answer your questions, it seems that the answer has raised more questions for me - which bugs me since I started this in your thread prior to totally thinking this thru. So let me show some quick calculations and I'll make an assumption at the end which I think will explain things.

I was just taking the total grams listed for each macro nutriant and multiplying by the factors. Thus 210 * 4 + 214 * 4 + 95 * 9 = 2551. I now don't think this is correct. I would use your total calories as being correct if you are taking them off the packages.

For example, let's take the 50g peanut meal.

meal 6:
50g unsalted peanuts
cal: 260
protein 14.5g
fats 26g
carbs 7.5g

P(14.5 * 4) + c(7.5 * 4) + f(26 * 9) would be 322, a 60 calorie difference. Using a program that I have for calculating my calories; a generic 50g of unsalted peanuts is 286 calories = 13p, 24f, 9c. Adding the numbers up and I get 308 calories. On further investigation, this is also made up of 5g of fibre which is in the carb macronutriant. I believe fibre is not used in the calorie count since you don't use the fibre for conversion to energy. So 20 calories (5g * 4) come off giving a close 288 total calories for my generic bag of peanuts. This isn't all guess work since some of this sounds familiar in my mind. I tried this with some other items as well and it seems to bare out ok.

So to make a long post short, I would amend my earlier post by saying that the percentages are incorrect, however the total is likely fine. I'm not sure what percentages you are trying for, but you are likely getting more fat then you think you are. And that is not necessarily a bad thing since some ppl here like a 33/33/33 split.

iLUDEd
08-08-2002, 02:45 AM
hehe cool, the percentages doesnt really fuss me, the more fat the better because im tryin to drop bodyfat, im just focusing on the calorie side of things, making sure i dont consume to much..
i didnt know that fat has more calories than carbs and protein, thanks for the info n checkin it out 4 me, i always wondered why the unsalted peanuts were so high in calories.. :thumbup:

iLUDEd
08-08-2002, 04:17 AM
well i went to the gym with a mate today.. had to pay 9$ to get in, so i got my moneys worth.. (that would explain why ive done so many sets).. heres what i done...

military press:
5 @ 65kg..
then my mate wanted to use the machines
:swear: :disagree: :boring: so i decided to prove a point to him that machines do half the work for ya.. i think i done a good enough job convincing him and here were my lifts on the machine
3 @ 100kg | 10-9-8 @ 80kg | 10 @ 60kg

front raises: 10-10 @ 20kg

lateral raises: 10 @ 20kg | 10 @ 18kg

barbell kickbacks: 20-12-12-8 @ 20kg
got a good burn from this..

close grip bench press: 10 @ 42kg | 8 @ 63kg
kinda wore my tri's out so i coudlnt push out another set of this

tricep pulldowns (machine):
10 @ 32kg | 3 @ 56kg | 8-7 @ 30kg
didnt really get a burn outa this.. machines = :bash: :shoot:

barbell bicep curls:
12 @ 30kg | 5 @ 45kg | 8-7 @ 40kg | 15-15-10 @ 30kg
got a good burn outa this, its such a better workout i found with the ez bar then the barbell i use from my bench press.. i may have to goto the local sports shop and get 1 of these..

hammer curls:
12-16 @ 15kg

additional comments: got my gloves today! boo-yah!

iLUDEd
08-08-2002, 10:42 AM
i forgot to add that at the gym i done 20 min of cardio..
10 minutes on the stepping machine, kept my heart rate at 160, then another 10 minutes on the treadmil power walking..

water intake: 4x800mL = 3.2lt

meal 1: 125g pasta with sauce
post w/o: 50g whey and 3 packs of these lollies high in dextrose (the same as what yous refer to in the states as smarties, the packs about 5cm long and no more than 1cm thick)
meal 3: 2 chicken breast, 2 potato's and a cup full of boiled peas
meal 4: 1 large chicken breast
meal 5: 2 slices of wholemeal bread, 6 slices of low fat cheese
meal 6: 30g whey

comments: kinda woke up late n was in a hurry to get in my high carb meal b4 my workout, so i opted for pasta as meal 1..
aint working out untill monday now, so i got a few days of solid AM cardio ahead of me :mad: .. oh wait, that should be a :)

iLUDEd
08-11-2002, 06:11 AM
orrite, this weekend hasnt been my greatest diet wise.. im just gona forget about it completly and start my diet from tomorrow..

saturday:
meal 1: 3 chevapi hotdogs
meal 2: kfc chicken burger and chips
meal 3: 30g whey
meal 4: 100g pistachio nuts

sunday:
meal 1: 3 chevapi hotdogs
meal 2: 4 slices of beef cutlets with 2 slices of bread
meal 3: 200g pasta
meal 4: 30g whey

cardio: it was pissing down rain all weekend, i worked on sunday for 7hrs waitering, this could be seen as a bit of cardio, having to carry trays, and constantly walking around serving ppl, replacing drinks etc..

Note to self: going to shop around and see if i can find any not so expensive excersise equipment like an exersise bike at a sports store for 100$ or so..

iLUDEd
08-12-2002, 06:23 AM
chest and back day..

[Incline Bench Press]
10 @53kg | 9 @70kg | 10 @65kg

[flat Bench Press]
3.5 @85kg | 11-10-8 @70kg

[Standing Flys]
12-11 @ 30kg (15kg in each hand)

[Kneeled Shrug]
[10-8 @ 93kg]

[Bent-over Row]
[10 @ 73kg]

[Deadlifts]
[12-12 @ 73kg ]

lowered the weight a bit with a few of the back exersises to focus on form rather than lifting heavier.. i kinda jumpt to 2 big of a weight last week, next week ill see how i go with 80ish on deads.. had 6hrs sleep last night, as apposed to my usual 9ish hours.. maybe i coulda lifted more with more sleep? :confused:

iLUDEd
08-12-2002, 06:26 AM
i forgot to add.. dahm, it feels like my forarms are tightning up with every letter im typin.. feels ace!

iLUDEd
08-12-2002, 08:45 AM
water intake: 800mL x 4 = 3.2lt (still goin, prolly hit 4 by the end of the day)

diet:
meal 1: 1.5 slices of wholemeal risen bread with 30g whey (was runin late for uni)
meal 2: 125g of pasta with extra sauce
meal 3: 50g unsalted peanuts
post w/o: 60g whey, 5 little packets of lollies high in dextrose (no more than 60-70g)
meal 5: 5 small strips of beef, 3 slices low fat cheese
meal 6: 50g unsalted peanuts

iLUDEd
08-15-2002, 06:52 AM
SQUATS: 22 @53kg

CALF RAISES: 30-30 @53kg

STRAIGHT LEG DEADS: 20 @53kg

LEG EXTENTION: 12-12-14 @50kg

Comments.. overall good.. only gave myself a 30 second break between squats and calf raises..

iLUDEd
08-15-2002, 10:23 AM
just ate my last meal of the day... i gota start weighin in 1st thing in the morn

weight: 88kg
arms: 37cm
chest: 101cm
beer gut: 92cm
thighs: 56cm

iLUDEd
08-16-2002, 01:41 AM
i was playing around with delphi's program he made, to figure out my rep/weight max's, and ive decided to use it to make some 2 goals..

SQUATS: 106-109kg (233-240lbs)
STRAIGHT LEG DEADS: 106-109kg (233-240lbs)
LEG EXTENTION: 86-88kg (190-194lbs)
DEADLIFTS: 101-102kg (222-224lbs)
KNEELED SHRUGS: 120-121kg (264-266lbs)
FLAT BENCH: 96kg (211lbs)
BICEP CURL: 50kg (110lbs)
SHOULDER PRESS: 71kg (156lbs)

ill aim to get most of these in 3 weeks ..

iLUDEd
08-16-2002, 07:49 AM
SHOULDERS

Military Press: 10 @45kg | 7-5 @65kg | 10 @53kg
intencity 1-3-0 (one second bringing the weight up, 3 bringing it down, with 0 second rest inbetween reps)

back Shoulder Press: 12-12 @ 45kg
intencity 1-2-0

Front Raise: 17-16 @ 20kg
intencity 1-3-1

Lateral Raise: 10-10 @ 30kg
intencity 1-2-1

:bang: :bang: :bang:
workout cut short.. kinda cut myself loadin up weights on the bench press.. didnt wana workout after bleedin, so im gona do the rest of my workout 2morrow

comments:
-focused more on the intencity side as things as in the past i think i've kinda rushed through my reps.. got a far better workout this week ...
-skipt kickbacks for the week, and done more sets of close grip bench to see how usefull kickbacks have been n if i notice any changes without doing them..

rookiebldr
08-16-2002, 11:23 AM
Originally posted by SS-GOHAN
i was playing around with delphi's program he made, to figure out my rep/weight max's, and ive decided to use it to make some 2 goals..

SQUATS: 106-109kg (233-240lbs)
STRAIGHT LEG DEADS: 106-109kg (233-240lbs)
LEG EXTENTION: 86-88kg (190-194lbs)
DEADLIFTS: 101-102kg (222-224lbs)
KNEELED SHRUGS: 120-121kg (264-266lbs)
FLAT BENCH: 96kg (211lbs)
BICEP CURL: 50kg (110lbs)
SHOULDER PRESS: 71kg (156lbs)

ill aim to get most of these in 3 weeks ..

Impressive goals. Good luck. Are the kneeled shrugs db or bb?

iLUDEd
08-19-2002, 02:40 AM
Originally posted by rookiebldr


Impressive goals. Good luck. Are the kneeled shrugs db or bb?

barbell.. i stole the idea from your journal ;) hehe

iLUDEd
08-20-2002, 08:02 AM
heres the rest of my workout i missed out on doing on friday...

barbell Kickback: 10-14 @ 35kg
intensity: 1-2-1

Close Grip Bench Press: 10-10-8 @ 70kg
intencity: 1-3-1

Hammer Curl: 22 (11 each arm) @ 30kg (2x15kg d/b)
intencity: 1-2-1

Barbell Curl: 10 @ 35kg | 3 @ 55kg | 8-8 @ 45kg
intencity: 1-3-1

comments: gota get me 1 of them ez curl bars... when i used them last for curls my forarms were fine..

iLUDEd
08-21-2002, 12:57 PM
i got 2 assignments due by monday, so im not going to have time to lift my normal sets.. ill try n get in a few here and there though as much as i can..
also with the intencity, i didnt find out about this until not long ago, and i relised i was doing more like 1-1-0 intencity.. now that i took more notice and started doin 1-2-1 n 1-3-1 i feel my muscles geting a better pump.. ahh well.. twas a newbie mistake i guess :)

galileo
08-21-2002, 01:23 PM
? intencity of 1-2-1 ?

iLUDEd
08-21-2002, 04:46 PM
hrrm.. maybe im wrong, ill give an example of what i was under the impression it was..
eg. bench press with 1-2-1 intencity
you take 1 second to push the weight up
taking 2 seconds to bring it down
with 1 second rest between reps..

is this wrong?

heathj
08-21-2002, 04:54 PM
I thought the first number was concentric, second number was pause and third number was eccentric...no? Either way it doesn't matter, at least we know how you're doing your lifts...

iLUDEd
08-26-2002, 11:03 AM
assignment and tests are over for a little while now, handed them in and sat the test today.... my week off liftings ova, it kinda sucked not lifting so im eager to get back into it... im gona start maping out a HST routine, just gota start researching up on it.. from what ive read so far, u need like a 6 day off period (if what i read was corrent, ive already done my 6 day off period so i can get into hst straight away).. ha, couldnt have planned it out any better if i tried :)

*goes off to read up on HST*

iLUDEd
08-26-2002, 11:39 AM
what a beautiful thing the SEARCH function is!
i just found a heap of info.. ill get reading now and post up a routine and stuff in a few days once i get a better concept of this thing

rookiebldr
08-26-2002, 12:00 PM
Good luck on the HST routines. According to HST, deconditioning should last between 9 and 12 days, so you may have a bit more time. BTW, Blood&Iron is an excellent resource, once you've done a bit more reading.

Why the switch?

iLUDEd
08-26-2002, 09:54 PM
yeh ive been browsing the forums and read some pretty good info, just wana read up a lil more before i get into it, in a few days i can start the program :)


Originally posted by rookiebldr
Why the switch?
i think my body got to used to the routine i've been doing now, i changed it after the 1st month, but that was only adding a few extra excersises, and ive read all but good things about HST so i wana give it a shot

iLUDEd
08-28-2002, 11:31 AM
1-2 days to go till i can start hst :(
dammit this wait is killing me.. i can feel my muscles getting all soft n flabby on me

rookiebldr
08-28-2002, 04:08 PM
They're not getting soft n flabby but re-invigorated, restored to a new level of health and vitality. :D :D :D

iLUDEd
08-28-2002, 04:22 PM
Originally posted by rookiebldr
They're not getting soft n flabby but re-invigorated, restored to a new level of health and vitality. :D :D :D

do you write the advertisments for revlon? if so, care to set me up with one of their models, or two.. or three? :hump:

iLUDEd
08-29-2002, 10:23 AM
my HST routine looks like this

LEGS
Hack Squats 1x10
leg extentions 2x10

others to alternate:
Straight Leg Deads

CHEST
Incline Bench 2x10
Dumbbell Pullover 1x10

others to alternate:
flat bench
decline bench

BACK
Deadlifts 2x10
Bend Over Rows 2x10

others to alternate:
barbell lying row
Barbell Bent Knee Good-morning

TRAPS
Kneeled Shrugs 1x10

others to alternate:
Barbell Seated Shrug

SHOULDER
Shoulder Press 1x10
Lat Raises 1x10
Back Neck Press 1x10

others to alternate:
front raises
Barbell Upright Row

BICEPS
Curls 2x10
concentration curl 1x10

others to alternate:
seated curls

TRICEPS
Barbell Triceps Extension 2x10

others to alternate:
Close Grip Bench Press
Lying Barbell Triceps Extension

CALVES
Hack Calf Raises 2x10

ABS
Situps 2x30

iLUDEd
08-29-2002, 10:25 AM
im going to do 3-4 days of AM cardio, consisting of 30-40 min on the elplitical runner when i get up, right after i take a protein shake (with water)

iLUDEd
08-29-2002, 10:30 AM
ive relised that i cant stick to a certain diet.. so instead of having 1 diet downpat to follow, im just going to eat clean, limit the carbs after my post workout meal and so on, ill keep record of what i eat and submit it in my journal..

iLUDEd
08-29-2002, 10:35 AM
for the next 2 months, im going to be doing HST training, and AM cardio, while trying to stay on a 40/40/20 or 33/33/33 ratio consuming around 2000 calories.. depending on how sucessful the cut is, i may either begin to bulk or continue dieting, im guessing im around 18% bodyfat with a 92cm waist, by the end of the 2 months id like to have around 14% and something along the lines of a mid 80cm waist..

iLUDEd
08-29-2002, 10:46 AM
overall, i felt it was an awsome routine, i felt/saw great gains on my shoulders and back (i need to get some pics to post up soon).. it was a good newbie routine, and the forum's helped me grasp the basic's of nutrition and training, before i came across this forum, i was content with doing machine work as my fitness instructor told me to do when i 1st arrived at a gym, i lifted there on and off for 4 months, never really got into it because i didnt know what i was doing, and saw no sign's of gaining at all, so i stopped.. then i started saving up some money, came across this forum, read up on some stuff, and decided to buy some equipment from home and start the WBB #1 routine.. and thats where the story began :)

iLUDEd
08-31-2002, 05:15 AM
cardio ->
duration: 40 min
calories burnt: 900

water intake ->
800mL x 4 = 3.2lt

diet ->
meal 1: b4 cardio shake
(cal:140 - p:32g - c:6g - f:0.9g)
meal 2: 2 wheatbix, 100mL milk,30g whey
(cal:302 - p:36.6g - c:29g - f:2.5g)
meal 3: 130g pasta, 30 g mince sauce
(cal:220 - p:25g - c:85g - f:10g)
meal 4: 5 chicken nuggets, 1 piece of fish
(cal:520 - p:40g - c:29g - f:35g)
meal 5: (p/wo) 60g whey, 1 banana, 1/2 cherry ripe
(cal:393 - p:50g - c:42g - f:5.6g)
meal 6: peanuts 100g (unsalted)
(cal:520 - p:29g - c:15g - f:52g)

total: (cal:2095 - p:212.6g - c:206g - f:106g)

useless stats ->
calories burnt from:
lifestyle 1000
cardio 900
lifting 600
-------
total 2500
consumed 2095
deficit 405

workout ->
Legs: Hack squats 1x15
Leg extentions 2x15

Chest: Incline Bench 2x15
Dumbell pullover 1x15

Back: Deadlifts 2x15
Bend Over Rows 1x15

Traps: Kneeled Shrugs 1x15

Shouders: Shoulder Press 1x15
Lat Raises 1x15
Back Shoulder Press 1x15

Biceps: Curls 2x15

Triceps: Barbell Triceps Extension 2x15

Calves: Calf Raises 2x15

additional comments ->
note to self, dont do cardio on a lifting day again tuttut
1st day of HST was good, i think i set my weights to high for the 1st day of the cycle, it might have seemed heavy coz of the cardio i did in the morning, or because i consumed a lil alchol during the day :D .. also, im trying to keep my journal kinda neater looking, fingers crossed it will remain like this for longer than a week..

rookiebldr
09-02-2002, 09:01 PM
Originally posted by SS-GOHAN
[FONT=arial][B]useless stats ->
calories burnt from:
lifestyle 1000
cardio 900
lifting 600
-------
total 2500
consumed 2095
deficit 405


I believe I saw a post about the calories so I hope you got some useful info. But just incase, your lifestyle number seems horribly low. My resting BMR is about 2100 calories a day. I'm older so it does tend to slow down with age + I have a sit down job. If your consuming 2100 calories a day, you should be losing weight. Before adding any more here, I check to see if you found some answers in the other threads.


Will you be posting the weights you are using for the exercises?

iLUDEd
09-06-2002, 11:01 PM
Originally posted by rookiebldr


I believe I saw a post about the calories so I hope you got some useful info. But just incase, your lifestyle number seems horribly low. My resting BMR is about 2100 calories a day


i saw on fitday.com that it was 1300, but it seemed a bit dodgy, so i just put 1000 as an estimate, i didnt know it be around 2000..
ill have a looksee in the forum and see what i can find..


Originally posted by rookiebldr

Will you be posting the weights you are using for the exercises?
yeh i will, im going to restart my go at hst, i didnt have a decent go at it because ive been busy applying for jobs and going to interviews, traveling back and forth is 1hr each way..

ill re-evaluate my schedual with work, uni and workin out included and ill post it up soon

iLUDEd
09-08-2002, 09:18 PM
cardio 3 days a week (30-40min AM on mon, thurs, sat), and lifting 3 days (HST training on weds, fri, sun)

my diet looks like this..

on cardio days:
meal1 - b4 cardio shake:
(cal:140 - p:32g - c:6g - f:0.9g)

*cardio*

meal 2 - 4 wheatbix, 60g whey, 250mL milk:
(cal:580 - p:81.4g - c:60.5g - f:6.6g)

meal3 - 130g pasta, 30 g mince sauce:
(cal:220 - p:25g - c:85g - f:10g)

meal 4 - peanuts 100g (unsalted), 45g whey:
(cal:660 - p:61g - c:21g - f:55.9g)

meal 5 - peanuts 100g (unsalted):
(cal:520 - p:29g - c:15g - f:52g)

meal 6 - 2 chicken breasts:
(cal:240 - p:55g - c:0g - f:2g)

meal 7 - b4 bed shake:
(cal:194 - p:37.2g - c:10.9g - f:2.3g)

TOTAL: (cal:2554 - p:320.6g - c: 198.7g - f:126.7g)


on lifting days:
meal 1 - 4 wheatbix, 60g whey, 250mL milk:
(cal:580 - p:81.4g - c:60.5g - f:6.6g)

meal2 - 130g pasta, 30 g mince sauce:
(cal:220 - p:25g - c:85g - f:10g)

*workout*

meal 3 - 50g whey, 60g multidextrin:
(buying multi dextrin soon, aint got the nutri info for it yet)

meal 4 - peanuts 100g (unsalted), 45g whey:
(cal:660 - p:61g - c:21g - f:55.9g)

meal 5 - peanuts 100g (unsalted):
(cal:520 - p:29g - c:15g - f:52g)

meal 6 - 2 chicken breasts:
(cal:240 - p:55g - c:0g - f:2g)

meal 7 - b4 bed shake:
(cal:194 - p:37.2g - c:10.9g - f:2.3g)

TOTAL: (cal:2554 - p:320.6g - c: 198.7g - f:126.7g .. not including post-workout meal)

iLUDEd
09-11-2002, 11:00 PM
gona change back to my old routine, hst takes me over an hour n a half to do and i kinda dont have the time to do it 3 times a week with work and uni and doin homework..