View Full Version : First diary ever

07-14-2002, 11:05 AM
Hello all. Thanks for entering my thread.
Just before I start:
My English sucks. Sorry, I am not even over highschool yet and my main langauge is Hebrew. If I have a mistake which really make things ununderstoodable, I'd change it ( :help: ) else please be kind and ignore it.

Current stats:
Height: 5'9.5
Weight: 165
BF: Unknown (don't have a belly, but no visible abs either my guess is like 14,13)

Goals: 10lbs of muscle, no fat gain. Improving pitty lifts (esp. bench press).

Routine consists:


Behind neck press (Smith machine) - 100 LBS X10 X3
DB Lateral raise - 22LBS DB's X8 x2
BR Upright row - 61 LBS X8 X2/1

DB SQUAT - 60LBS' DB (just starting out) X10 X2
Leg press - 308LBS X12 X2
Seated calf raise - 180LBS X10 X2

Biceps - Back

BR curl - 73LBS x8 x2
DB Curl - 40LBSX3 X1
35LBSX8 X1
30LBSX8 X2

Wide grip chins XUntil failure(~7) X1
Lat pulldown 121LBS X8-10 X2
Seated row 120LBS X10 X 2
DB shrugs 60LBS' DB X10 X2


Weighted dips 40LBS X5 X2
Bench press (smith machine) 160LBS X8 X1
Bench press (free weight) 143LBS X8 X2
DB incline bench press - 45LBS DB X10 X2
Cable pushdown 130LBS X8 X2 (My best lift I think)
Close grip bench press (smith) 135LBS X8 X1

I workout three of four times a week. I never overtrain because I skip excercises each workout so that my workout will fit 60mins.

I do not count calories. I just eat plenty of protein and carbs and eating as clean as possible (not always succeeding doing so though).

Too damn short. About 6H a night now that I work. When I'm done with my job, it'll be about 12h a night.

I know my lift look really pitty to you guys, but I am one of the strongest guys in my school, and please consider the fact I am only 16.

Hope I did everything ok!


Mystic Eric
07-15-2002, 04:49 AM
*shoots self* :bang:

Bro, you need to re-do your program.

Do one of the WBB routines, or one of the routines that Maki writes out in the Newsletter. But please, change that routine!!

07-15-2002, 08:46 AM
What is wrong with my routine? :(

07-15-2002, 01:09 PM
Ok, since I got no answer, and I have been progressing with my program, I will keep on training with it.


Diet (today-yesterday): Loaded more complexed carbs than usual which is good, but I ate crap ice-cream which is bad.

Sleep: about 6h, but I didn't feel too sleepy.

Workout (60Mins) :
Incline barbell bench press -
35KG x10
40KG x10
50KG x 10
Incline DB press
45LBS DB X 10
Decline DB BP
50LBS x 8
45LBS x 10

Weighted dips
+10KG X10
70KG (machine) x 9
50LBS per side (cables) X 8

Close grip BP
50 KG X10
50 KG X10

Cable pushdown
130LBS x 8
130LBS x 8

I did abit too much maybe but it didn't feel like i am overtraining.

07-15-2002, 01:49 PM
ok, first of all. DO the bigger part first, back then biceps, legs then shoulders, chest then triceps.

Focus on heavy compound movements in the 6-10 rep range, and make sure that. Keep sets at 2-4 for small parts like tri's and bi's. That having been said, try this


Squats: 6 8 10
Leg Curls: 8 10
Leg Extensions: 8 10
Calf raises: 6 8 10

Militaries: 6 8
Lateral raises: 8 10
Rear lateral raises: 8 10


Deadlifts: 6 8 10 (don't worry, you won't wreck your back if you do them right).
Chins: 8 10
Rows: 6 8 10

DB Curls: 6 8
Hammers: 6


DB Press: 6 8 10
Decline: 6 8

Close grip benching: 6 8
Seated overhead extensions: 6 8

Try this out, see how it works

Joe Black
07-15-2002, 01:49 PM
also here my current routine that has the same split as yours except I split legs and shoulders.

Saturday - legs

Squats 1 x 4-6, 1 x 8-10
Leg press 1 x 8
Leg extensions 1 x 8
leg curls 1 x 8
Standing calve raises 2 x 15

Sunday - cardio

Monday - chest & triceps

Bench press 1 x 4-6, 1 x 10
Incline dumbell press 1 x 4-6
Incline flyes 1 x 8
Dips 2 x 10
French press 2 x 8

Tuesday - cardio

Wednesday - back and biceps

Deadlifts 1 x 4-6, 1 x 10
Chins 2 x 8
T Bar rows 1 x 4-8, 1 x 10
vbar pull down 1 x 10

Olympic bar curls 1 x 6, 1 x 10
One handed hammer curls 1 x 8

Thursday - shoulders/abs/cardio

standing military press 1 x 6,
Seated dumbbell Press 1 x 4-6, 1 x 10
Lateral Raises 2 x 8-10
crunches 2 x 10
leg raises 2 x 10

Friday - OFF

07-15-2002, 01:54 PM
Thanks both for you help. I will follow Hulk's routine and see how I feel...
Keep on reading ma diary guys! :]

07-16-2002, 11:18 AM
Today: rest day
Sleep: lousy 4h at night, +2 afternoon
Diet: again too much carbs and fat, I am kinda bulking now even though I don't wanna :\

I got some serious DOMS in my tris, I think that's good.

07-16-2002, 02:08 PM
Just measured my upper arm, I got 14"+-, which is very very dissappointing. I thought I have 15" guns.
I am now frustrated :[

07-17-2002, 11:20 AM
I did some variation of Hulk's workout today, because the power rack was taken for my whole workout, and the chins were not available either (the one who were are only really close grip weird chins)

So this is what I did:
Lever incline row
6 X 50KG
8X 45KG
6X 40KG
None to failure.

Seated rows
8X 130LBS (failed)
10X 120LBS

Pulldown (instead of chins)
70KG X 6 (PR)
60KGX 8

Was too tierd for bis so only did

40LBS(DB) X 6 (bad form)
40LBS(DB) X 6 (bad form)
30LBS(DB)X 10 (good form)
30LBS(DB)X 10 (good form)

DIET: NICE! I'd say I have been taking 150-160G of protein today... very high carbs.. just abit too much fat :|

Sleeping: pretty good, like 8h I think

07-18-2002, 08:16 AM
Sleep: very short, about 5 hours
Diet: decent. not very high calories but eating clean (except from that damned orange juice I Can't help myself from drinking)

Workout: possible at night, I wanna squat a bit today

07-19-2002, 05:02 AM
Sleeping: A+, 10h
Eating: Very good until now


Squat (smith machine, I'm a first timer) -
warmup set x 10
plate each side x8
15 KG each x 10
15 KG each x 10

Was awsome. When I reach 2 plates per side I will start doing it with free weights, until then...

Calf raises (seated)
70KG x 7 (failure)
60KG x 8
55KG x 10

Leg press
140KG x 10 (was tierd)

Behind neck press
Warmup X10
44KG x 8
40KG x 8 (failure)

Smith machine behind neck press
48KG x 8
44KG x 10

Lateral raises
25LBS x 8

I like squating!

Question to anyone who reads this:
Howcome my guns are 34CM when unflexed but 39CM when pumped? this is quite a big difference... is it an indication my workout was good?

07-21-2002, 01:12 PM
Ok, nice nice chest workout today:

Flat DB press:
55's x 1 (Failed) - started out really bad, thought i could make atleast 4 of those
50's x 7 - Surprised me.. thought I'd get far less in such a week day, didn't even fail.
50's x 8 - super surprise wtf is going on here
50's x 8 - again.. i feel this lift has improved greatly

Incline bench: because of what I lifted in previous excercise I decided to skip this one. I couldn't lift even 50KG for 3 reps.

BW x 6 (warm up)
+10KG x 10
BW x 15

Close grip BP:
60KG x 6
50KG x 10

150LBS x 5 (PR)
120LBS x 6 (failed) (was really tierd in this point)

Welp, I have came to decision I will keep up with this routine until next month- then give a month tryout for chris mason's arm routine, then get back to this. I just feel small because of the measurment which proves I AM one of the smallest guys in here.

07-23-2002, 02:18 PM
Ok, I skipped a workout today. I am too sleepy and I'd rather no workout at all than go to the gym and have a pussy workout.

Diet: Pretty good. Not enough calories but eating super clean with no extra calories.
Sleeping: bad, but I added a couple of hours afternoon.

Physical change: my backs got his 2nd definition (it is good looking now!). I'll throw a party for that!

07-24-2002, 10:47 AM
Ok, back\bis session. Even though I ate really good today, best I ate in years - the session was so weak... I failed on 4th rep of about everything.Don't wanna get into details but :(((((

07-24-2002, 01:29 PM
But I did deadlift. I did one plate each side for 10 reps. It was hard for me... I'm sucha wuss

07-25-2002, 03:50 PM
I feel my back today, meanning the session might have been ok, atleast not as bad as I thought.

today diet was pretty good (abit less calories, all clean food, too many damn cigs).

Tommorow is leg/shoulder day.

07-26-2002, 06:10 AM
Ok, diet so far was pretty good.
Sleeping about 12-14 hours.

I had a Leg\Shoulder session:

Squat (smith machine)
25KG per side x 8
25KG per side x8
20KG per side x 10

Leg press (after squat :( )
140KG x 10
140KG x 1 (failed! my legs were dead at this point)

Calf raises

70KG x 8
65KG x 10

Shoulder press
10KG per side x 10 (felt pretty easy)
40LBS DB x 10
45LBS DB x 7 (didn't really failed but I was a afraid to crash my head with the DB so I quit)

I was really tierd at this stage, so I decided to do some static holds with 100KG. I did em for like 30sec each.

07-26-2002, 07:13 AM
Black_Curtain, stick with the deadlifts and squats regardless of how much weight you are lifting. Just develop good form and in time you will increase your lifts. These 2 exercises are a must for young folks to start out with and pack on more size than anything else you could do. Good job so far bro!

07-26-2002, 09:15 AM

Nice journal man, dont let anything get you down. Size and strength will come with time - just relax and let it happen.

07-27-2002, 03:12 AM
I feel deadlifts work work my lower back hard , and make the whole shape of my abs\chest area much nicer, but what about squats? I don't feel anything but my quads after doing those...

Anyway, I will listen to your advice and keep doing those excersizes (I will move to free weights in em also in no-time).

Dude, I know that strength and size will come along with time, but I really envy of those guys in my school who has crazy badass genetics - one got 17.2" arms @ 12%BF and he ain't 16 years old yet! other one just deadlifts small cars near school for fun. It ruins me because both are complete fools - the huge arms dude claims whey is gear and will cause you cancer, the car deadlifter claims you should go for 50 reps in order to "bring the muscles out of your hand"... I work my ass of at the gym, almost never miss sessions etc. and yet sometimes people are amazed to hear I workout :(

Anyways thanks for the support!

Yesterday I went to hang out with some friends, I smoked way too much and ate 3 slices of extra-cheese pizza.
Today I must eat really clean and healthy in order to make up for this shite.

I am looking forwards for tommorow, gonna work my chest hard - will try to do a PR. I might take a week off after my next back session - I haven't taken one of those since like 8 weeks.

07-27-2002, 03:15 AM
Btw, I quit my job, slept again about 11-12h.

07-27-2002, 08:52 AM
Dude, I know that strength and size will come along with time, but I really envy of those guys in my school who has crazy badass genetics - one got 17.2" arms @ 12%BF and he ain't 16 years old yet! other one just deadlifts small cars near school for fun. It ruins me because both are complete fools - the huge arms dude claims whey is gear and will cause you cancer, the car deadlifter claims you should go for 50 reps in order to "bring the muscles out of your hand"... I work my ass of at the gym, almost never miss sessions etc. and yet sometimes people are amazed to hear I workout

Yeah I know what youre saying man. I was always pretty big through school to be honest and I feel like guys used to get envious. I mean I would workout constantly but I didnt really know what I was doing a lot of the time and I still had pretty big pecs and arms and everything like that.

07-27-2002, 10:35 AM
i dont think theres nothing wrong w/ his routine i think its good!:thumbup:

07-28-2002, 05:07 AM
MonStar, I just hope to be the one who people envy at, someday.

Brawler, my nowadays routine is not the first routine I published... thanks anyway for the reply.

07-28-2002, 08:40 AM
Just had a Chest-Tris session:

DB press
55's x 6
50's x 10
55's x 8
(again, my DB press is getting better every week)

Flyes (machine)
80KG x 6
70KG x 8

Smith machine BB press
(try to max out) 2 plates each side x 0 (failed)
I will try again in one month...

Skullcrushers (kind of warmup)
10KG per side x 10

Close grip press (smith)
Plate each side x 7 x2

Cable pushdown
120lbs x 6

Had one helluva pump after the workout, my chest is huge now ! ;)

Sleep: emmm I have been BBQing all night long, slept until noon :) , 8h in sum

Diet: goood! lots of meat, meaning - lots of protein. Too many cigs again :\\

07-29-2002, 03:49 PM
ok, diet was awful. worst in the last two months. lots of candies, lots of fat. not enough protein.
i am thinking of starting chris mason's arm routine tommorow, or maybe just sticking with my routine because it seems to be working. emm :\

07-30-2002, 05:40 AM
Decided to take a week off. I'd do only legs tommorow or in two days but I will let my upper part rest abit.

08-01-2002, 03:04 PM
Diet yesterday: awful, too much fat and noncomplexed carbs

Diet today: good, but one ice cream :\

I have been noticing faster metabolism lately. I started smoking in larger doses lately. Is there a connection between the two?

08-05-2002, 06:05 AM
Diet and sleep both OK.
Came back after not training for a week, had problems with last reps.

Chest/Tris session:

Flat DB press
60's X 5 (failure)
60's X6 (failure)
50's x 8 (failure)

Incline DB presses
45's X 7 (failure)
40's x 8

Flyes (machine) - light
60KG x 10
70KG x 10

Close grip BP (smith)
Plate each side x 6
Plate each side x 6

(Added some shoulder because of a friend I trained with)
DB shoulder press
40's x 6
40's x 8(failure)

Hopefuly next session will be much better.

08-06-2002, 05:54 AM

Lever incline rows -
60KG x 5 (failure)
56KG x 8

Deadlifts - off the ground
40KG x 10
50KG x 10

My form is pretty bad and I'm arching my back, so I use light weights. As soon as I learn the motion, I'll add some weight.

Pulldowns (wide grip)
60KG (wide grip) X6
55KG (Very wide grip) x 8
55KG (Very wide grip) x 8

**My biceps were dead from pulldown so I did light session**

DB curl
40's x 3 (failure)
15KG's x 8
15KG's x 8 (hammer)

BB curl
25KG x 8 (wide grip)

Curl grip pullup
BW X 6

I really like deadlifts, and reaching 100KG is now one of my targets.

08-07-2002, 02:42 AM
Severe DOMS in my back. Ouch.

08-09-2002, 06:20 AM
Sleep: so-so, 7-8h.
Diet: too much sugar, less protein than needed.

Legs\Shoulder session

Shoulder press

115LBS X 5 (could do 6th if stupid unwanted spotter wasn't there to "help" me)
45KG x 8
42KG x 10

Squats, smith machine

2 Plates per side x 4 (so-so form)
35KG per side x 6 (better form)

Leg curl machine
77.5KG x 8
77.5KG x 8

DB shoulder press
40's x 8

Side raises
25's x 8
25's x 8

08-10-2002, 02:31 PM
Wow, superb diet today. I'd guess I have consumed 300G of protein. Ate one 220G burger, 3 100G breasts, 1 150G chest and that's just the meat. Tommorow I hope would be a great lifting day! ;]
Sleep: about 12h/

08-11-2002, 09:22 AM
Diet: yesterday SUPERB, today so-so.
Sleep: only 8h.

Session: Chest - tris

DB press:
65's x 6 (not bad ah!)
60's x 5 (failure, the 65's took all of my power)
50's x 12 (light set, great form- very wide)

incline presS:
50's x 8
40's x 10

Smith machine incline press:
75KGx 5

Light flies
40's x 8
40's x 8

120 x 8
120 x 8

Close grip bench press
One plate per side x 6
One plate per side x 6

08-12-2002, 11:27 AM
Sleep: No so good. About 7H, but I slept as at a friend's house, and woke up about 50 times during the night beause he farted while sleeping.
Diet: Emmm not good at all. I maintained my calorie intake by sweets and thing which contains lots of fats and carbs. Not enough protein. I smoke too much crappy lucky strike during the night, in addition.


Pullups (bodyweight) x 10 (not strict form, kinda warmup)
Pullups (bodyweight) x 8

Went for something abit different. Lots of sets which contain one single, with not much rest between set and set (10 sec)

50KG x SINGLE x 12
70KG x SINGLE x 8

I did it with a pretty good form I think, and I'll start using heavier weights next session.

Incline rows
(went pretty bad, as you can see)

65KG x 5 (failed)
60KG x 5 (failed) :cry:
50KG x 9 (FAILED?!)
Pulldowns (Curl position)
14 plates of 5 or 6KG each x 5

In sum: pretty bad session.

08-14-2002, 05:12 AM
Diet: bad bad bad. Can't keep track of what I eat because of summer vacation, but I eat too much and mainly things which will make me phat eventually.
Sleep: ahhh not that good either 8h.


Started off with a squat (Smith machine):

60KG x 6 (warmup)
95KG x 4 (not good depth)
95KG x 1 (good depth)
95KG x 1 (good depth)
95KG x 1 (good depth)
95KG x 1 (good depth)
95KG x 1 (good depth)
95KG x 1 (good depth)

Barbell shoulder press:

50KG x 8
50KG x 6 (failed)

DB shoulder press:
45lbs' DB x 8
45lbs' DB x 8

Calf raise (one leg, one calf is bigger than the other in atleast 2")
25KG x 10
25KG x 8

Leg press
140KG x 10
150KG x 8

Current weight:
When I gain 2 more KG I'll start cutting, I am feeling like a fatass.

08-15-2002, 03:31 AM
Player bball yesterday. Didn't feel too good, I think I should throw in some cardio once in a while in order for my heart to keep up with my body size.
Diet: again kinda sucky lol this is becoming an habit.

08-16-2002, 04:21 AM
Went sick to the gym. 60's felt so heavy, I barely could finish 4 with them. Went home after 3 mins.

Diet: crappy crap! ;D

08-17-2002, 03:48 PM
Ok, went to complete yesterday's workout:

Incline DB press:
50's x 8
50's x 6
50's x 6

Smith incline BP:
75KG x 8
75KG x 4 (very slow)

BW x 15

35'sx 2 (after 2 reps my elbow twisted into unnatural directions, rotator cap or something)

reverse Pushdowns, once hand superstrict:
40lbs x each hand x 10

Went to see MR. Israel competition. Some really huge guys in the audience, even bigger guys who competed. Saw Israel has what to offer in the BB area.

08-19-2002, 06:52 AM
Sleep: pretty good about 10h
Diet: arrrrrgh so-so, better than last week that for suuuure.



I am still not sure in my form
I need to be 100% sure I'm doing this **** write before rising up poundage

50KG x SINGLE x 12
70KG x SINGLE x 8

Incline rows
60KG x 5 (failed)
50KG x 9 (8)
Pulldowns (wide) (good improvment here)
14 plates of 5 or 6KG each x 6
14 plates of 5 or 6KG each x 6

35lbs DB x 5
35lbs DB x 4
35lbs DB x 4

08-20-2002, 04:14 AM
Started cutting today. Felt fat and it felt like a needed move.

Cardio session:
12 mins running
10 mins stepper

shoulder press:
45lbs DB x 10 x 3
nice improvment, it seems like I can start using the 50s next session

08-20-2002, 12:30 PM
You honestly think 12 minutes is enough for running ?

20 minimum.

08-20-2002, 03:01 PM
Hey, I'm in a bad shape, I couldn't do too much.

anyway diet today was AWFUL, tommorow I will do 20mins of damn running to make up for this ****. Damn I ate so many cookies.

08-21-2002, 08:24 AM
Today I did a quick session:

5x5 60 lbs DB press
12xBW dips

diet was really ok until now.

08-22-2002, 12:13 PM
Today: pretty ok diet until now
no cardio nor weight training

enter wbb lol

08-23-2002, 05:48 AM
meant enter wbb chat :\ :alcoholic

Had a back/bis session today:

14 plates x 5
13 plates x 5
12 plates x 5

incline rows
55KG x 8
55KG x 8

70KG x single x 10
90KG x single x 3

Preacher curls
12.5 KG DB x 10

Cable curls
90lbs x 9 (failed)
80lbs x 10

(just to feel my shoulder a bit)

Shoulder press
45's x 10
45's x 10

diet: err fine
cardio: no ;[

08-24-2002, 11:43 AM
Ermm pretty crap diet yesterday and today, mostly based on bagels, vodka and about 15 cigs.

oh well :O

08-25-2002, 07:54 AM
ok really bad chest workout. note to self: reduce volume of workouts

08-26-2002, 05:37 AM
yesterday played some bball (like 2h), today like 10 mins of cardio and abs... and eating pretty good.. damn, I hope I wouldn't have to cut more than a month.

08-27-2002, 09:24 AM
Emm I haven't chose my next routine so I just keep doing some varied work. I did today shoulders, bit of bis and tris, legs too.

50KG x 8
50KG x 8

DB shoulder press
20KG DB x 10
20KG DB x 10

L. Raise
20LBS DB x 10 (damn that's one of the hardest!)
20LBS DB x 10 (damn that's one of the hardest!)

100KG x 4
100KG x 4

Standing calves raise
100KG x 15
100KG x 15

Incline curls
35LBS DB x 6
35LBS DB x 6

Curl position chins
BW x 8
BW x 6
BW x 6
BW x 6

One hand reverse pushdowns
50LBS x 10 (each hand)
50LBS x 10
50LBS x 10

Leg Curl
70KG x 10
70KG x 10

Damn just a light day to feel I'm working.
I will start a new routine which is more hypertherapy based next session.

Diet: very nice during all last days, I feel I'm losing a bit of fat.

09-02-2002, 04:44 AM
had no internet access for some days

what i'm doing is a clean diet and higher reps (8-10) range