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Deca Devil
07-02-2002, 08:58 AM
Going to start doing this as regular as possible. Seems to keep other people really focused. Been dieting for 3 weeks, dropped 2% BF which is good. But I haven’t really been that strict!!

Weight 99kg – 217lbs
BF % 19 :eek:
Kcal – 2900
Carb – 300g
Prot - 250g
Fat – 80g

Diet consists of:

Meal 1 – 3 Weetabix – ½ pint of milk ( need to incorporate whey)
Meal 2 – Turkey Sandwhich
Meal 3 – Potatoes and Chicken or Tuna & Rice
Meal 4 – Progen and Apple/Banana
Meal 5 – Chicken/Tuna – Potatoes/Rice Veggies
Start talking Glutamine before bed.

Supplements: Glutamine, Creatine, Glucosamine, Vit C (1000mg), Multi Vit

Going to try and keep a photo record aswell now.

Training:

Mon: Chest/Bi – Cardio 25mins – Low intensity
Tue: Legs
Wed: Cardio 25mins – High Intensity – Abs
Thur: Shoulders/Calves – Cardio – 25mins
Fri: Back/Tri – Cardio – 25mins
Sat: Cardio – 25mins – High Intensity
Sun: Rest

Generally feeling OK, although legs are not as strong as they were. Cardio seems to be OK, burning roughly 200-300Kcals

Any gems of wisdom, feel free to comment.

MonStar
07-02-2002, 09:01 AM
Good luck Deca keep it up. Lots of guys start journals here but not many keep them up. They end up abandoning them not before long. Just keep it bro! :cool::cool:

.. Are you really going to be taking Deca or is that just your username?

MS

Deca Devil
07-02-2002, 09:03 AM
Only eat one meal yesterday until 7.30pm, so felt really rough in training. Struggled a bit. Couldn’t do much cardio – only 10mins 150Kcals burnt.

Chest/Bi 01/07/02

Bench 255 x 6,6
Inc Dumb Press 90 x 6,6,6
Flyes 55 x 8,8
X Overs x 2
Seated Dumbell Curls 40x 8,8,8 * Try and up weight
Hammer Curls x 8,8

Meals gone well today, Legs tonight.
Slept for 61/2 hours. Generally feeling OK

MonStar
07-02-2002, 09:06 AM
Originally posted by Deca Devil
Meals gone well today, Legs tonight. Starting AS next week now!!

Based on your strength man you seem to be new to the iron game. Thats the impression that I am getting is this true? If so I would highly recommend AGAINST you starting anabolics.

MS

Deca Devil
07-03-2002, 01:27 AM
Trained legs last night.

Squat 265x 6,6 (Legs have lost a lot of strength, due to cardio I think!!)

Leg Press 530x 10
615x 10
700 x 8

Leg Extensions x 2

Lying Leg Curls superset with seated curls x 2

Cardio: Running 100Kcals burnt

Going to start using lunges in my leg routine.

Eat really well, drank around 6 ltrs of water.

Deca Devil
07-05-2002, 12:57 AM
Shoulders and Tri's last night.

Front Press 200 x 6
175 x 8

Side Cable Laterals x 2

Behind Neck Press 175 x 8
175 x 8

Rear Laterals x 3

Shrugs 10 x 310
10 x 355

Skull Crushers 70 x 8,8,8 (Only just started back on these after breaking my scaffoid bone!!)

Pushdowns x 3

Dips x 2 (BW only)

Cardio: Running machine 100 kcals burnt, legs were mashed. Calves aching like hell!!)

Food was a little on the high side, as I didn't prepare any to take to work tuttut

Water and sleep were OK.

Back tonight, official BF and Weight count tomorrow :(

Deca Devil
07-08-2002, 01:20 AM
Friday 5/7/02

Deadlifts 355 x 8,6
Chins x 2
Bent over Rows x 2
Pulldowns x 2

Saturday 6/7/02

Officially weighed in at 217lbs - 99KG
BF 18.2% - so I dropped just about 1% which is OK

Cardio - 30mins - 400Kcals Burnt.

Sleep, Food and water were all good.

Legs Tonight :(

Deca Devil
07-10-2002, 01:30 AM
Monday - Legs

Squat 265 x 8,8 - Felt Ok, went really deep. Up wt by 5lbs next time

Leg Press 530 x 10
615 x 10
705 x 10 - hard set Keep this wt

Lunges (dumbell) x 3 - First time I have ever done these, really good, but hard. Legs aching like a mutha now!!!

Leg Curls x 2

Did 5 minutes on the bike, to try and get rid of some of the lactic acid.

Diet good, sleep and water good.

Deca Devil
07-10-2002, 01:33 AM
Tuesday - 9/07/02

Chest & Bi

Bench Press 265 x (6),(5) - wasn't going to try this, but gym was really busy and all the 5K plates were being used. Suprised myself.

Inc Dunbell Press 88 x 8,6,6

Flyes x 2

Dumbell Curls 45 x 3

Preachers x 3

Reverse Cable Curls x 3

Day off from work, so diet and timing was all out of whack!!

Franco
07-10-2002, 04:33 AM
Good to see you back on WBB Deca:)

Haven't you been residing over at MT?

Deca Devil
07-10-2002, 05:51 AM
To be honest mate, Im more of a lurker :)

I tend to look at quite a few sights but never really post that much!!!

But, I like WBB's journals, and some of the guys are a real inspiration to me. Thought that by doing one myself would keep me focussed :D

Deca Devil
07-15-2002, 01:26 AM
11/7/02

Shoulders

Front Press 200 x 6,6 - Want to increase reps next session

Side Cable laterals x 2 - Good Pump

Behind Neck Press 200 x 6,6 - Want to increase reps

Rear laterals x 2

Front Raises x 3

Cable Upright Rows x 3

Deca Devil
07-15-2002, 01:28 AM
12/07/02

Back

Deadlifts 355 x 6,6 - Increase reps

Chins x 3

Bentover Rows x 3

Pulldowns 200 x 8,8 - Increase wt.

Abs - Crunches and Lying leg raises.

Deca Devil
07-17-2002, 05:43 AM
15/07/02

Chest & Bi's

Bench Press 265 x 6
285 x 5 (!)

Inc Dumb Press 95 x 6,6,6

Inc Flyes 60 x 8,8,8

Barbell Curl 135 x 6,6

Hammer Curl 35 x 10,10,10

One Arm Preacher Curls x 2

Deca Devil
07-17-2002, 09:24 AM
16/7/02

Quads & Tri's

Squat 275 x 6,6 - Up reps next week
Leg Press 530 x 10
615 x 10
705 x 10

Lunges x 2

Extensions x 2

Skull Crushers 50 x 10
70 x 10

Rope Pushdowns - One arm reverse pulldowns x 3 superset.

Deca Devil
07-22-2002, 09:04 AM
17/7/02

Cardio - Running, Burnt 400kcals

Did some abs and calves

18/7/02

Shoulders

Front Press 175 x 8,6 - seems to be getting harder :( what's that all about!!

Dumbell Laterals x 2

Behind Neck Press 175 x 8,8 - easy up wt by 10lbs next week

Shrugs 355x 8,8 - Good sets

Struggled a little bit, again diet was crap cos I hadn't prepared my food :mad:

Deca Devil
07-22-2002, 09:09 AM
19/07/02

Cardio - 350kcals burnt

Official weigh in tomorrow :(

20/07/02

Officially weighed in at:

220 lbs - so that's a gain of 3lbs

Body fat 19% which was up :cry:

Due to to many sh***y diet days and not enough cardio. Got to be more strict

I promise I'll try for the next fortnight
:angel:

Also did a back session


Deads 355 x 8 - 5 - First set was good but really took it out of me, up weight on first set next week.

Chins x 2

Low cable rows x 2

Pulldowns 200 x 8,8 - up weight by 10lbs next week.

Deca Devil
07-30-2002, 01:42 AM
Missed a week or so I know tuttut


30/07/02

Chest & Bi's

Bench Press 285 x 5,5 (!) - Try and up reps on first set.

Inc Dumb Press 95 x 8,7 - Up weight next time.

Flyes x 2

Dumbell Curls 45 x 10,8 - Up weight.

Hammer Curls x 2

Reverse Barbell Curls x 2 - Found these hard as I've never done these before

Pretty good workout overall

Deca Devil
08-01-2002, 02:04 AM
31/7/02

Legs

Squat 275 x 8,8 - Felt quite good, lower back pumped up tho. Up weight by 10lbs

Leg Press 615 x 8,8,8 - lower back too pumped to do anymore.

Leg Extensions x 3

Leg Curls - lying x 3

Seated Leg curls x 3

Hard workout, good pump in my legs, but lower back tightened as well.

Deca Devil
08-01-2002, 02:06 AM
I know I know, I am benching more than I squat at the moment:cry:

Got to try and up weight on squats, definetly think it is from all the cardio I am doing. Any suggestions???

Deca Devil
08-02-2002, 02:04 AM
1/08/02

Shoulders

Front Press 175 x 8,8 - up wt by 5lbs next week

Dumbell Laterals x 2 - Right shoulder hurt like hell, feel like a ligament strain rather than a muscle strain.

BND Neck Press 200 x 8,6 - Easily get two sets of 8 next week, could've done more but shoulder was hurting.

Rears x 2

Shrugs (dumbell) x 3 - did these light and superslow.


Not a bad workout, good pump. Shoulder a bit of a worry tho, took some pain killers and had a hot bath, seemed to ease it a little. Just have to wait and see:(

Deca Devil
08-06-2002, 01:38 AM
5/8/02

Chest & Bi's

Bench Press 285 x 6
(308 x 5 +1) - Hard set, maybe try this again next week

Inc Dumbell Press 99 x 6,6

Flyes 66 x 8,8

Cable Cross-overs x 2

Seated Dumbell Curl 45 x 8,8,8

One arm Preachers x 2

Reverse Curls x 2 - again hard, but I like these :)

Legs tonight, gotta start upping the weight

Deca Devil
08-07-2002, 02:46 AM
6/08/02

Legs

Squats 308 x 7,6 - Good sets, good ROM, do this again next week

Leg press 615 x 10
705 x 10
795 x 8 - Keep at this until I get 10 reps

Leg Extensions x 2

Lunges x 2

Leg Curls x 3

Good hard workout, good pump in my legs. Haven't done any cardio for a week or so, so I think my leg strength has improved because of this. Now only going to do cardio day after legs (usually Wednesday) and Saturday mornings.

Deca Devil
08-09-2002, 05:56 AM
7/08/02

Shoulders

Front Press 182 x 8,8 - Up wt

Laterals x 2 - Good Pump

Bnd Neck Press 200 x 8,7

Rear Laterals x 2

Shrugs (Dumbells) 55 x 10,10

Abs

Cardio - 150Kcals burnt - easy session

Deca Devil
08-13-2002, 04:12 AM
8/8/02

Back

Deadlift 352 x 8,6

Chins x 2

Cable rows x 2

Pulldowns 200 x 8,8

Abs


Not a bad workout ( I guess) :rolleyes:

Deca Devil
08-16-2002, 02:39 AM
Haven't trained much this week, as my right shoulder has been agony :cry:

15/8/02

Legs

Squat 308 x 6,6 - Lower back was really pumped, could easily do more reps, up weight by 5lbs next week

Leg Press 615 x 10
705 x 10
795 x 10 - Up weight another 45lbs

Leg Ext x 2

Leg Curls x 3

Good hard workout, legs were mashed :D

Deca Devil
08-20-2002, 02:54 AM
19/08/02

Think that my shoulder pain maybe something to do with my rotar cuff :(

Chest & Bi's

Warmed my shoulders up well!!

Bench Press 308 x 1,1
265 x 6 - Pain in my shoulder was agony!!

Inc Dumb Press 88 x 8,6,6 Felt better

Flyes x 2 Superslow and light!

Dumbell Curls 45 x 8,8,8

Hammer Curls 40 x 8,8

Reverse Curls x 2

I'm going to drop barbell presses for a few weeks until I can sort my shoulder out. Keep doing exercises for my rotar cuff.

Deca Devil
08-20-2002, 05:00 AM
Just re-read my journal and realised I started this to make sure I kept on my diet.

Dieting hasn't been brilliant tuttut But I'm going to keep on this kind of diet until around November and then start bulking.

Start Weight 217lbs
BF% 21%


Weight Today 225lbs
BF% (est) 17%


This would mean that in the begining I had 171lbs lean mass and 46lbs of fat :eek:

Now I have 187lbs lean mass and 38lbs of fat. Is this right????

16lbs of LM and 8lbs fat loss is pretty good :) as I haven't been all that hot on my diet. Must add as well this has been chemically assisted although not that much really:)

Think that pushing my weights due to my AS use has made my shoulder injury worse (only came about once I started pressing 3 plates a side) So hopefully I can try and minimize the effect this has on my training.

Deca Devil
08-21-2002, 01:56 AM
20/08/02

Legs

Squat 313 x 8,6 (PB) - Good easy reps, up wt by 5lbs next week

Leg Extensions x 3

Lunges 40 x 8,8

Leg Curls x 3

Standing Calf Raises x 3

Good workout :D Up weight next week on Squats and put leg press back in

Deca Devil
08-28-2002, 04:05 AM
22/8/02

Shoulders

Front Press 180 x 8,8 - Took it easy cos I thought my shoulder would hurt, no real pain so I'll up wt next week

Laterals x 2 Did these really light as these gave me lots of pain

BND Neck Press 200 x 8,8 - Up weight on these

Rears x 2

Shrugs (Barbell) 220 x 10,10 - Took these easy.

Deca Devil
08-28-2002, 04:07 AM
25/08/02

Chins 8,8

Bent over Rows 140 x 10,10,10 - still trying to get the hang of these.

Cable rows x 3

Pulldowns 200 x 10,10,10

Hypers x 3

ABS

Deca Devil
08-28-2002, 04:12 AM
27/08/02

Chest & BI

Flat Dumbell Press 100 x 6,6

Inc Smith Press x 3 + 1 drop set

Inc Flyes x 3

Cable X overs x 2

Barbell Curls 75 x 8
90 x 6,6

Dumbell Curls x 3

Rope hammer Curls x 3

Good pump felt OK. Shoulder was better did a lot of warming up and lots of exercises for my rotar cuff.

Deca Devil
08-29-2002, 01:56 AM
28/08/02

Legs

Squat 308 x 8,8 - Up wt next week
Leg Extensions x 3
Leg Press 530 x 20
705 x 8
795 x 5 - Hard set

Hack Squats 175 x 8
265 x 6

Leg Curls x 3

Standing Calf Raises x 2 Light - High Reps
2 Heavy - Low Reps

LAM
08-29-2002, 02:17 AM
I can't tell you how many people I know that have messed up their shoulders while on cycle. I would drop all direct shoulder work and just do the rotator cuff exercises...

Deca Devil
09-03-2002, 04:47 AM
29/08/02

Back


Pulldowns x 3

Bent over Rows 175 x 10,10,10 - still trying to get to grips with these!!

Close Grip Pulldowns 220 x 8,8

One Arm Hammer Rows 90 x 8,8,8

Deadlifts 305 x 8,8,8 - These were done with constant tension, differently than I had done them before

Deca Devil
09-03-2002, 04:51 AM
2/09/02

Shoulders and Tri's

Smith Press 175 x 6
190 x 6

BND Neck Press 175 x 8
200 x 6

Laterals x 3

Shrugs 305 x 10,10,10 - Up weight

Rear laterals x 3

Pushdowns x 3

French Press 90 x 10,10,10 - Up wt

Rope Pushdowns x 3

Comments:

Generally took it easy on shoulders as I am still having a bit of pain in my rotar cuffs.

Deca Devil
09-04-2002, 02:22 AM
3/9/02

Chest & Bi

Inc Dumbell press 99 x 6
105 x 5 - Get 2 sets at this

Inc Barbell Press 220 x 6,6 - Shoulder was twinging

Flyes x 3

X Overs x 2

Barbell Curl 75 x 8
90 x 6 Get 2 sets

Dumbell Curl 35 x 8,8

Rope Hammer Curls x 3

Deca Devil
09-17-2002, 01:50 AM
Been off work for a week so no access to my PC!!

Decided to cut my training days down to 3 due to time constraints.
Starting to get up at 5am twice a week to hit cardio :omg:

16/9/02

Legs and Shoulders

Squat 308 x 6,6 - Hadn't squatted for 2 weeks and it felt hard!!

Leg Press 530 x 10
705 x 8
795 x 8 - Try and get 10reps

Leg Ext x 3

Leg Curl x 3

Smith Machine Press 190 x 6,6 - Get more reps

Laterals (seated) x 2

Shrugs 265 x 10,10 - Up wt by 25lbs

Deca Devil
09-20-2002, 05:00 AM
Cardio - Stationery Bike 40 mins yesterday am before I went to work. Back and Tri's tonight.

Deca Devil
09-23-2002, 04:19 AM
20/09/02

Back and Tri's

Pulldowns x 3 warm up

Chins x2

Bentover Rows 200 x 6,6

One Arm Machine Rows 110 x 8,8

Pushdowns x 3

One Arm tricep Extensions 30 x 8,8 - Up wt

Rope Pushdowns

Deca Devil
09-24-2002, 01:08 AM
23/09/02

Legs and Shoulders

Squat 308 x 8 - Only got one set, had a headache all day which affected me :(

Leg Press 530 x 10
705 x 10
795 x 6 - Psyched myself out of these, should have done more

Leg Extensions x 3

Leg Curls x 3

Calves x 3

Smith Press 190 x 6,6 - Try and up reps next week

Seated Laterals x 3

Rears x 3

Shrugs 285 x 10,10 - Up wt by 10lbs next week

Mystic Eric
09-24-2002, 01:10 AM
nice squat. keep up the good work!

Deca Devil
09-26-2002, 01:33 AM
25/09/02

Chest & Bi


Flat Dumbell Press 99 x 6 - 8 - Don't think I had warmep up enough on 1st set

Inc Bench Press 220 x 5,5 - Crap, really struggled

Flyes x 2

X-overs x 2

Barbell Curl 88 x 8,8 - Up wt by 5lbs

Dumbell Curl 40 x 8,8 - Keep at this weight

Rope Hammer Curls x 3

Comments:

Strength on chest has dropped a little :(

Could have been a number of different things;

a) hadn't trained chest for over a week
b) was up all night with toothache, so I didn't eat very well either
c) been off juice for 2 weeks so strength is starting to fade.

I think it is most probably B as my strength on everything else seems fine!!

Just have to wait and see.

Deca Devil
10-03-2002, 05:56 AM
Had a real bad head cold, so although I trained it was really light and I felt like crap :mad:

Chest & Bi's tonight!!

Deca Devil
10-04-2002, 02:09 AM
3/10/02

Chest & Bi

Flat Dumb Press 99 x 7,7 - Keep with this weight

Inc Press 200 x 7,6 - Keep with this

Machine Press x 2

X overs x 2

Barbell Curl 95 x 8,6 - Keep this weight

Dumbell Curl 40 x 8,8

Reverse Curls x 3

Not a bad workout. Definetly lost some strength on chest but i'm still a little stronger than I was before:)

Deca Devil
10-10-2002, 01:32 AM
9/10/02

Chest & Bi

Flat Dumbell Press 99 x 8-7 - Up weight

Inc Press 200 x 7-6

Flyes x 2 - Good stretch

X-overs x 2

Barbell Curls 95 x 6 - Keep this weight
90 x 6

Hammer Curls 35 x 8,8 - Keep weight

Reverse Cable Curls x 3

Not a bad workout :)

Deca Devil
10-11-2002, 09:42 AM
Decided that from Monday I am going to start taking Ephedrine to speed up my fat burning process.

Bodyfat has come down, started at 21% now around 16% with only minimal muscle lost, which is good:D

But want to get to around 10% before starting to bulk up for next summer.

Using Eph for a few weeks as I have some spare then will switch to Sidia Cordifolia (sp?) which is more thermogenic I think!!

How much Eph??? I thought 60mg in the morning (first thing) then another 60mg b4 training. (and about 4pm on non training days).

How about cycling use, should I go 2 weeks on 2 weeks off like clen??

Have only used eph as a training aid rather than a fat burner. I know my body does get used to the effects pretty quickly!!

Deca Devil
10-14-2002, 01:18 AM
12/10/02

Back & Tri

Deadlifts 310 x 8,8 - Nice and easy as I haven't deadlifted for a couple of months. Up weight by 10lbs next week

Chins x 2

Bentover Rows 200 x 6,6 - Starting to get the feel for these. Keep this weight another week

Pushdowns x 2

One Arm Extensions 35 x 8,8 - Keep weight, good sets

Rope Pushdowns } Supersetted - Good Pump
One arm cable extensions

Deca Devil
10-16-2002, 02:17 AM
15/10/02

Chest & Bi

Flat Dumbell Press 105 x 6,6

Inc Press 220 x 7-5 - Keep with this

Flyes x 2

X overs x 2

Barbell Curls 95 x 7 - 5 - Keep with this.

Hammer Curls 35 x 8,8 - Up weight on these.

Not a bad workout overall

Deca Devil
10-18-2002, 02:20 AM
17/10/02

Legs & Shoulders


Squat 310 x 6,6 - Hard, but good sets

Leg Press 530 x 10
705 x 8
355 x 20 - Drop set, easy Up weight

Leg Ext x 3

Didn't do any hams as left ham was aching.

Front Press 190 x 7,6 - Good reps, try and get 8 next week

Seated Laterals 35 x 10,10 - Up weight

Upright Rows x 3 - Good pump, hadn't done these for years

Not a bad workout overall, think I could be more comfortable with the squats and leg press if my hamstring wasn't aching as much :rolleyes:

Deca Devil
10-21-2002, 06:13 AM
19/10/02

Back & Tri


Pulldowns - to warm up

Chins 8-6

Bentover Rows 200 x 8,8 - felt really good, keep wt 1 more week

Close Grip Hammer Strength Pulldowns 220 x 8,8 - Good stretch

Hypers x 3

Pushdowns - to warm up x 3

One arm dumbell extensions 35 x 8,8 - Keep weight, felt hard

Rope pushdowns x 3

No real pump in my triceps, although back workout was good

Standing Calf raises x 3 - Felt real good, aching like a MOF 48 hrs later :D


Need to have my BF tested this week and start kicking my ass with regards to my abs :(

Deca Devil
10-22-2002, 04:57 AM
21/10/02

Shoulders & Abs

Didn't do any legs as my calves and hamstrings are aching like a MOF

Front press 200 x 6,6

Seated Laterals 35 x 10,10

Rears x 3

Front Raises x 3

Shrugs (dumbells) x 2

Abs

Deca Devil
10-25-2002, 05:52 AM
24/10/02

Chest & Bi's

Flat Dumbell press 105 x 6,6 - No spotter, lifted weights on my own

Incline Press Barbell 210 x 6,6 - Again No spotter

Incline Flyes x 2

X-overs x 2

Barbell Curl 90 x 8,8 - Up weight

Hammer Curls 40 x 8,8 - Up weight

Reverse Curls x 2

Abs

Did 20mins cardio on treadmill - burnt 300kcals.

For all the UK bro's. Seen Grant Thomas (Mr Britain and Pro competitor) training yesterday, looked awesome :eek: He may be entering the Canada Cup next year, was around 17st 10lbs ( 250lbs) at a height of 5'6 maybe 5'7.

Deca Devil
10-28-2002, 02:50 AM
26/10/02

Back & Tri

Deadlifts 330 x 8,8 - up weight by 10lbs

Chins x 2 - 7 reps for both sets, find these hard :(

Bentover Rows 200 x 8,8

Pushdowns - warm up

One arm extensions 35 x 8,8

Rope Pushdowns x 3 - Good Pump.

Legs were sore so didn't do any cardio.

Deca Devil
11-01-2002, 01:58 AM
29/10/02

Legs and Shoulders

Squat 310 x 5 - Crap :mad: Felt like puking, not because of the weight, but in general so workout was sh**e generally

Leg Press 530 x 10
705 x 10,10 - Took these easy, felt quite hard

Hack Squat x 3 - Just wanted to go nice and easy and feel the pump

Dumbell Press 80 x 6,6 - Don't normally do these, found it quite hard to stabalize myself

Seated Laterals x 3

Cut the workout at this point as I was mad cos it was such a F***ed up workout :mad: :cry: :swear:

Deca Devil
11-01-2002, 02:05 AM
31/10/02

Chest & Bi's

Flat Dumbell Press 105 x 7,7 - Got to get 8 reps next week

Inc Barbell Press 210 x 8,8 - Keep this for another week as last rep on each set was probably forced as spotter had their hands on the bar tuttut

Inc Flyes x 2 - Good stretch and pump

X overs x 2 - Good pump on these, have gotten into the habit of just bringing the handles together. This time I x over, as the name of the exercise suggests:D and felt a better pump

EZ Curls 45 x 10
70 x 8 - Used an Arm blaster kind of harness, real strict and felt kind of strange but good :D , going to try these for a while

Hammer Curls 40 x 8,8 - Felt hard after curls

Arms were blown so didn't do Reverse Curls. Good workout :D
Will start marking progress in journal of each exercise from next week on

Deca Devil
11-12-2002, 02:17 AM
4/11/02

Legs & Shoulders

Squats 275 x 8 - Only did one set...sucked - really seem to be struggling at the moment with squats :cry:

Leg Press 12 plates x 10
14 plates x 10
16 plates x 10 - Not too bad, pretty hard last set

Dumbell Lunges x 2

Leg Curls x 3 - My right hamstring was pulling

Smith Machine Press 200 x 8-7 - up weight by 5lbs

Seated Laterals 35 x 10,10 - Good pump

Shrugs 290 x 10,10 - Up weight by 5lbs

Deca Devil
11-12-2002, 02:21 AM
6/11/02

Chest & Bi

Flat Dumbell Press 105 x 8,8 - Keep weight one more week as last two reps were not perfect

Incline Barbell Press 215 x 8,8 - Keep one more week as last set was hard

Incline Flyes x 2

X overs x 2

EZ Curls 70 x 8,8 - Hard 2nd set

Hammer Curls 40 x 8,8 - Hard 2nd set

Cable Reverse Curls x 3

Abs

Deca Devil
11-12-2002, 02:24 AM
8/11/02


Back & Tri

Deadlift 345 x 8 - only got one set, had a week off work so trained early all week which F***ed my training energy up :(

Chins 8-6

Bentover Rows 200 x 8-6 - Found these hard, not good quality reps

Pushdowns - Warm up

Close Grip Bench Press 180 x 8,8 - First time I tried these, pretty good feel on the triceps, up weight by 5lbs.

Dips x 3

Deca Devil
11-12-2002, 02:27 AM
11/11/02

Shoulders

Dumbell Press 80 x 8
90 x 6 - Good hard set, try and get 2 at this weight

Laterals 35 x 10,10

BND Neck Press 180 x 10
245 x 6 - Too big a jump, hard

Rears x 3

Dumbell Shrugs 125 x 10
135 x 10
160 x 8

Deca Devil
11-13-2002, 02:33 AM
12/11/02

Back

Pulldowns x 3 - Used as a warm up

Bent over Rows 220 x 8-6 - Good hard sets, get 2 sets of 8 next week

T-Bar Rows 180 x 8,8 - First Time I've done these, felt OK, nothing special

Deadlifts 310 x 6,6 - Done totally different to how I normally do them. I normally use a powerlifting style (from floor, using legs, back and hips) these were done more like a stiff legged deadlift and tried to maintain constant tension (no touching floor or pins in this case and no real hip movement at the top) Didn't really like doing them this way :(

Deca Devil
11-15-2002, 05:55 AM
14/11/02

Legs

Leg Press 620 x 10
710 x 10
800 x 8 - Good ROM on these

Hack Squats 180 x 10
220 x 10
265 x 8 - Good depth on these, felt good

One Legged Leg Extensions x 4 - Legs were really pumped

Leg Curls x 4

Calves x 4 - 2 lighter sets at 12 reps - 2 heavy sets at 8 reps

Deca Devil
11-18-2002, 02:04 AM
15/11/02

Chest

Dumbell Press 105 x 7,7 - Gutted thought I would be able to increase weight, but these felt hard.

Inc Bar Press 220 x 6
200 x 6 - Chest was pumped.

Flyes x 3

X - Overs x 2

Real quick workout as I was going to work. Had a real good pump though as I trained a lot quicker than I usually do :) although it didn't help my strength, but was good for a change of pace.

Deca Devil
11-19-2002, 02:56 AM
Going to start detailing my journal a little more after seeing all th einfo most guys put in theirs. Think it could be helpful when looking back in the months to come.

18/11/02

General Comments

Felt good all day, was up early and finished work early :D Always seem to feel great on a Monday morning which is weird :confused:

Sleep: Just over 5 1/2 Hrs

Pain/Muscle Soreness

No joint pains which is great :D but my chest and shoulders felt tight from Friday's workout. Legs still aching from Thursday, need to make sure I get my Glutamine and plenty of protein to repair muscle tissue.

Diet & Supplements

Trying to cut carbs at the moment.

4 Phedra Cuts
Meal 1: 3 Weetabix, 1/2 pint of skimmed milk
Meal 2: 2 white bread rolls, 4 slices of Beef
4 Phedra Cuts
Meal 3: Yoghurt
Meal 4: 30g (Dry weight) Rice, 2 Tins of Tuna, Sweetcorn & Peas
60mg Ephedrine
Post Workout: 10g Creatine, 500mg ALA, Serving of Whey Protein
Meal 5: 2 Rump Steaks, 1 Jacket Potato

Cals:2100 Prot: 221 Carb: 214 Fat: 41

Need more calories and more protein, add whey drink into meal 1.

I log my diet on Fitday.com and using their activity calculator I burnt 3739 cals. But after only taking in 2100 I think that something is wrong somewhere. Either the food calculations are too low or the activities are too high. Not sure how it works it out but it says I burnt over 2100 just on my basal rate. Would this be right for 218 - 220lbs BW???



Training

Back

Pulldowns: Did these just to warm up, good stretch and contraction at the bottom.

Bentover Rows: 220 x 8,8
These felt better than last week, pretty good form. Have only been doing these for a while, but now I can actually feel my back working

T-Bar Rows 155 x 8,8,8
Again never did these before last week, still getting used to them. Feel these deep in my upper back

Deadlifts 315 x 8,8 - 405 x 1
These are non lockout style, pretty much like a stifflegged deadlift but without really using your hamstrings. I find these really hard as I am used to doing regular deadlifts. But I do feel these hit my lower back harder. The 405 was good going up but on the negative the last few inches my back just about gave out :mad:

Training Comments

Felt good, back was pumped and totally fried. Really starting to feel my muscles working when I'm doing the exercises now.

Did around 40 mins on Bike about 1/2 hr after my last meal.

Deca Devil
11-20-2002, 04:50 AM
19/11/02

General Comments

Felt Tired all day.

Sleep: Just over 6 1/2 Hrs

Pain/Muscle Soreness

Lower back and hamstrings really tight, upper back had a nice ache to it

Diet & Supplements


4 Phedra Cuts, 1000mg Glucosamine, 1200mg Vit C
Meal 1: 3 Weetabix, 1/2 pint of skimmed milk
Meal 2: Whey Protein, 2 Tangerines
Meal 3: 2 white bread rolls, 2 slices of Beef 2 Slices of Turkey
4 Phedra Cuts
Meal 4: 1 Chicken Breast, Mayo and Baguette
Post Workout: 10g Creatine, 500mg ALA
Meal 5: 2 Fish, 30g (dry) Rice, Mixed Veg

Cals:2200 Prot: 205 Carb: 242 Fat: 45
Cals Burnt: 3451


Too many Carbs, not enough Protein or Cals, didn't really plan any meals which ruined my eating plan. Think I need roughly to be eating 3000Kcals as this has helped me lose BF and retain muscle in the past.

Going to add whey and casein (in the form of milk) protein before bed.



Training

Biceps - Quick catch up session!!

Barbell Curl: 90 x 8, 100 x 8

Dumbell Curls 35 x 10, 40 x 8

Preacher Curls[I] 60 x 10,10

[I] Cable Curls x 3

Training Comments

Good pump, nice quick session.

Deca Devil
11-21-2002, 02:04 AM
20/11/02

General Comments

Felt OK, hard day in work. Up to my eyes in it all day, pretty stressed

Sleep: 8 Hrs

Pain/Muscle Soreness

My hamstrings were absoulute agony :( Not good as I'm training legs tonight. Got up late, so messed my meals up

Diet & Supplements


4 Phedra Cuts
Meal 1:Meal 3: 2 white bread rolls, 2 slices of Beef
4 Phedra Cuts
Meal 2: 2 Chicken Breast, 30g (dry) rice, Yoghurt
Meal 3: Progen MRP
Post Workout: 10g Creatine, 500mg ALA
Meal 4: Chinese (high in cals)

Cals (around) :2500 Prot: 200 Carb: 280 Fat: 80
Cals Burnt: 3620


Too many Carbs, not enough Protein or Cals. Went out last night so I didn't prepare anything and ended up getting a Chinese Takeaway :(




Training

Legs

Leg Press: 620 x 10
710 x 8
800 x 8
Strength was down on last week, but it was understandable as my legs were still sore

Hack Squats: 140 x 10
180 x 10,10
Kept these light as I could feel my hamstrings pulling too much

1 legged Leg Extensions: x 4
Good pump from these, kept them light

Leg Curls: x 3
Kept these light

Lunges (Dumb): 40 x 10,10
Stepped onto a box, good stretch, legs were really pumped after these.

Training Comments

Not that great a session, but it did go better than I expected before hand as my legs were killing me.

Deca Devil
11-28-2002, 01:54 AM
21/11/02


Chest

Flat DB Press 105 x 8
110 x 6 - Pleased with this

Inc Press 200 x 8,8

Flyes x 3

Dips 12,12,12 - all at BW


Nice quick session, didn't feel right all day. Turned out I had a bug that is going around and spent until 26/11 chucking my guts up :(

Hope to do a session tonight

Deca Devil
11-29-2002, 04:57 AM
28/11/02

General Comments

Felt OK, haven't trained for a few days as I have been ill
Sleep: 6 3/4 Hrs

Pain/Muscle Soreness

Nothing, which is cool

Diet & Supplements


4 Phedra Cuts
Meal 1:3 Weetabix 1/2 pint milk
4 Phedra Cuts
Meal 2: 2 Chicken Breast, 2 Tortilla, Yoghurt & Banana
Meal 3: Progen MRP & Banana
Post Workout: 10g Creatine, 500mg ALA
Meal 4: Chinese (high in cals)

Cals (around) :2800 Prot: 200 Carb: 380 Fat: 100
Cals Burnt: 3620


Too many Carbs, not enough Protein or Cals. Girlfriend worked late so when she came home she felt like getting a Chinese Takeaway, can't argue with the BOSS :D


Training

Chest & Bi's

Inc Dumb Press: 100 x 8
110 x 5
Did the 110's last week but on Flat, so was impressed that I did them on Inc just not quite as many reps

Inc Smith Press: 200 x 8
315 x 4 + 1
Went too heavy on last set maybe drop by 10lbs or so, only went that heavy cos my partner said I wasn't working enough and selected it


Inc Flyes: x 3
Good stretch

Machine Press: x 3
Struggled with these, felt them too much in my shoulders

Barbell Curl: 90 x 8,6
Good hard sets

Dumbell Curl: 35 x 8,8
Good contraction

Preacher Curls: x 3
Hard sets

Hammer Curls: 30 x 10
35 x 10
Arms were pretty mashed by now

Training Comments

Good session hard but felt strong.

Deca Devil
12-05-2002, 06:44 AM
02/12/02

General Comments

Felt good haven't trained over weekend so was raring to go.
Sleep: Around 11hrs as I had a day off work, but it wasn't interupted sleep

Pain/Muscle Soreness

Nothing to note

Diet & Supplements

4 Phedra Cuts
Meal 1:3 Toast
Post Workout: 10g Creatine, 500mg ALA
Meal 2: Whey Protein
Meal 3: Had a meal in restaraunt (Steak so was pretty high in protein, but fat as well :( )

Cals (around) :2500 Prot: 200 Carb: 300 Fat: 120
Cals Burnt: 3600


Went out so 1 meal was high in everything, having a day off and getting up late messed my meal time and plans up.


Training

Shoulders & Tri's

Dumb Press: 100 x 6,6

First time I've done two sets with these

Smith Press: 180 x 8,8
Felt OK

Laterals: x 3
Good pump

Machine Rears: x 3
Struggled with these, felt them too much in my shoulders

Barbell Shrugs: 315 x 10,10
Good squeeze at top, go for more weight next time

Pushdowns Warm Up

Close Grip Bench Presses: 180 x 8,8
Felt hard on my wrists

One arm Dumbell Ext: 30 x 8,8
Good stretch, keep this weight


Training Comments

Good session, probably took too long though, as I trained early and on my own and ended up socialising too much :mad:

Deca Devil
12-05-2002, 07:03 AM
03/12/02

General Comments

Felt tired as I slept over at a relatives and din't get a great night sleep, but had a day off work, so lazed around all day
Sleep: 8hrs but not good quality

Pain/Muscle Soreness

Nothing to note really

Diet & Supplements

Again not great, days off work really do mess with my meal plans


Training

Back

Pulldowns: Did these to warm up

Bentover Rows: 220 x 8,8
Equalled PB for these, try and up weight next week

T-Bar Rows: 175 x 8,8,6
New PB, still finding them hard though

Deadlifts: 315 x 8, 325 x 5, 405 x 1
New PB, really nailed the single, good easy rep

Training Comments

Good session, hard but I felt good

Deca Devil
12-05-2002, 07:05 AM
4/12/02

Day off from training. Went on a seminar to London all day with work, so with travelling for over 6hrs and the actual seminar my diet was all to pot, ended up having a pub lunch and a few beers :(

Deca Devil
12-06-2002, 02:33 AM
05/12/02

General Comments

Considering I did a lot of travelling yesterday I feel fine.

Pain/Muscle Soreness

Hamstrings and lower back are sore

Diet & Supplements

4 Phedra Cuts
Meal1: 3 Weetabix, 1/2 pint milk
Meal2: Banana, Tangerine
Meal3: 2 Chicken Breasts, Thai stir Fry, Protein Drink
Meal4: Banana, Kiwi Fruit
Meal5:Progen
Post workout: Lucozade
Meal6: 2 1/4 Pounders and Cheese (no bread)

Cals 2600 Prot: 220 Carb: 260 Fat: 66
Cals Burnt: 3750


Training

Legs

Leg Extensions: Did these to warm up

Leg Press: 705 x 8
795 x 8
885 x 5
Last set was a little too heavy, use 9 plates a side next week

Hack Squats: 180 x 8
220 x 8
Good depth on these, keep weight for one more week

Seated Leg Curls: x 4
Easy sets, nice contractions

Lying Leg Curls: x 4
Found these hard

Lunges: x 3
Good stretch, up weight on these


Training Comments

Hard session, was supposed to do Chest but Training Partners decided to change, no ephedrine taken either.

kAiXuan
12-06-2002, 03:47 AM
Originally posted by Deca Devil
19/11/02


[B]Training

Biceps - Quick catch up session!!

Barbell Curl: 90 x 8, 100 x 8

Dumbell Curls 35 x 10, 40 x 8

Preacher Curls[I] 60 x 10,10

[I] Cable Curls x 3

Training Comments

Good pump, nice quick session.

my kinda workout :thumbup:

Deca Devil
12-11-2002, 08:23 AM
6/12/02

Chest

Inc Dumb Press 110 x 6,6 - Felt Ok good to get two sets, keep weight

Flyes - x 3 - Good stretch on these, slowed them down

Machine Press x 3 - Felt better this week

Dips x 3 - with bodyweight (218) for 10 reps

Comments

An OK workout. Keep at it with the press

Deca Devil
12-11-2002, 08:30 AM
9/12/02

Back

Pulldowns - Used as a warm Up

Bentover rows - 220 x 8
230 x 8 - Get two sets at this weight

T Bar Rows - 175 x 8
200 x 6 - New PB, Get two sets at this weight

Deadlifts 315 x 8
330 x 5 - New PB, Get two sets at this weight

Comments

Good hard session

Deca Devil
12-11-2002, 08:39 AM
10/12/02

Shoulders & Tri's

Dumbell Press 90 x 5,5 - Keep weight, hard reps

Smith Press 180 x 4,4 - Felt really hard :( Keep weight

Laterals x 3

Shrugs 315 x 8,8 - Up weight by 10lbs

Pushdowns - Used as a warm up

Close Grip BP 180 x 8
190 x 6 - Try for 2 sets at this weight

Comments

Hard session. Trained early as I had a day off work, always effects me :(