View Full Version : GIS's journal

07-18-2002, 01:30 AM
Okay, here's my modified version of wannabebig's workout #1. I'll folow this as closely as possible and hopefully I'll see some decent gains. This whole intensity over volume is new so I'm not sure what to expect. Before it was always volume with marginal intensity or intensity with too little volume.

Basically my volume was too high because I'd do a couple sets of marginal weight, then do like two sets heavy. In a workout all those extra sets added up and I think I've overtrained because of it.

Day 1 :

Flat Barbell Bench Press : 3 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Decline: 2 x 6-8
Dips : 3 x 6-8 reps

Chin ups : 2 x 6-8 reps
T-Bar : 3 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Iso lat pulldown : 2 x 10
Machine Shrugs : 2 x 10 reps

Day 2 : OFF

Day 3 :

Squats : 3 x 6-8 reps
Leg Press : 3 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 3 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Barbell Curls : 2 x 6-8 reps
Alternate/twist: 2 x 6-8
Hammer Curls : 2 x 6-8 reps

Day 4 : OFF

Day 5 :

Military Press in Rack : 3 x 6-8 reps
Seated Arnold Presses : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps
Bent-over raises: 2 x 8-10

French Press : 2 x 6-8 reps
Closegrip bench: 2 x 6-8 reps
Tri pressdown: 2 x 6-8
Dips: 3 x 12-15

Day 6 :

*weakness training*
Rear barbell wrist curls 2 x 8-10 reps
Reverse curls 2 x 6-8
Calve raises 4 x 10

Day 7 : OFF

07-18-2002, 02:41 AM
Good luck.

LMAO at your signature. 8th grade lol.

07-18-2002, 02:54 AM
Yes, to think I was once a center in basketball. :( Needless to say I was fairly tall back in junior high... that counts for something doesn't it? :)

07-18-2002, 02:58 AM
The routine looks solid by the way. Make sure the intensity is full blown.

07-20-2002, 01:35 PM
Wow... I didn't realize how strong I actually was. I used to do too many sets and this new routine allows me to lift heavier. I was curling 80 pounds with strict form for 8 reps... I used to get about 6 with 70 and that was only last week. Likewise I did 140 on military press and 75 with skull crushers... all up quite a bit from my old routine. I did shoulders/tris/bis yesterday and I'm not really sore, except for maybe a little in the shoulders. We'll see how things go my first full week of the routine starting Monday.

07-27-2002, 11:54 PM
Okay, here's my eating for the day. ANY INPUT WOULD BE GREAT! :D :

Meal 1: Soy protein cereal and 1 cup egg whites


snack: protein bar

Meal 2: Protein shake/ beef tip roast (not much)/ veggies

Meal 3: can of tuna on english muffin, 1 oz cheese

snack: peanuts/ glass of milk

Meal 4: 2 chicken breasts/ carrots

Meal 5: cottage cheese

I estimate this at about 225 g protein... I'm not terribly concerned about carbs or fat.

07-28-2002, 06:29 AM
Hey GIS, nice to see your starting a journal! Your routine looks good. Very similar to mine in the type of split. The only thing I would comment on is that I had a tough time keeping intensity up for bi's, tri's and shoulders all in the same day. I moved shoulders to chest day. Everyone is different of course, just throwing in my $.02, see how it goes!

Good luck :thumbup:

07-28-2002, 01:04 PM
Originally posted by NateDogg
Hey GIS, nice to see your starting a journal! Your routine looks good. Very similar to mine in the type of split. The only thing I would comment on is that I had a tough time keeping intensity up for bi's, tri's and shoulders all in the same day. I moved shoulders to chest day. Everyone is different of course, just throwing in my $.02, see how it goes!

Good luck :thumbup:

Yeah, I had been thining about switching bi's to my legs day. That way I'll have less on Friday and I work forearms (including reverse curls) on Saturday so that will break that up nicely.

Thanks for the input.

08-05-2002, 11:21 PM
Well today, 8/5 was an absolutely painful workout. I did chest and back but I couldn't avoid lifting sloppily and I was really scattered in what exercises I did... I did a lot of everything. It was more of a high volume/medium intensity than low volume/high intensity like I'm training for. Oh well, next workout should be better. I jsut started working as an intern with a company so my energy levels havn't adjusted yet.

On a good note, I now weigh 176.6 pounds. Here is a chart of my weight in the past few weeks. I weigh on Mondays.

7/19: 169
7/22: 172
7/29: 174
8/5: 176.6

So far those are some good gains and most seems to be muscle- this is the most I have ever weighed! We'll see if I make the big 180 mark by my birthday on Sept 2.

08-05-2002, 11:25 PM
Hey GIS,

Lifting in that range of 6 to 8 has worked wonders for me. Hopefully you'll see the same gains I have.

Good luck.

08-11-2002, 02:00 AM
I just measured my upper arms and they are now 15" which is a little bit of an improvement from a month ago. Unfortunatly I never took measurements of the rest of my body like chest, legs, etc, but at least my assumed growth through visual inspection is now supported by some measured evidence. I weigh in again on Monday so we'll see if I'm still on my two pound a week gaining average... As of last Monday I still had 4 pounds to gain until September 2nd to reach my goal of 180.

08-11-2002, 06:43 AM
Originally posted by GIS

Yeah, I had been thining about switching bi's to my legs day. That way I'll have less on Friday and I work forearms (including reverse curls) on Saturday so that will break that up nicely.

Thanks for the input.

ive been thinking of doing that, let us know how it goes

11-19-2002, 11:58 PM
My new training split:

Tuesday: Chest/Tris
Thursday: Back/Bis
Sunday: Legs shoulders

I'm thinking of changing that around now that I've been at it for a couple of months. My weight hasn't gone the way I'd like but I just wasn't eating enough, although I've become quite a bit stronger and have seen some great gains in my traps and lower back.

11-20-2002, 12:08 AM
11/19 bulking diet:

8:00- 1 bowl cheerios (200 cal, 15 p)
11:00- cashew chicken w/ rice (~500 cal, 20 p)
1:00- Breakfast burriots (500 cal, 25 p)
1:30- protein shake (150 cal, 30 p)
3:30- Protein shake (550 cal, 40 p)
5:00- Lean Cuisine (350 cal, 23 p)
7:00- Tuna melt (300, 35 p)
9:00- Protein shake (550 cal, 40p)
11:00- cottage cheese/fruit (200 cal, 25p)
11:00- protein shake (150 cal, 30p)

Total: ~3,000 calories, 280 protein

* My protein is right where I want it but I want to up the calories by 500-1,000. To do this I might replace one of my 150 calorie protein shakes with the 550 cal ones I take. Also, I need to eat more for breakfast but that's hard for me to do because my stomach just doesn't care for food in the morning.

11-20-2002, 02:05 PM
Diet 11/20

8:00- 1 bowl cheerios (250 cal, 15 p)
8:30- Protein shake (550 cal, 40 p)
12:00- Skillet Sensations (700 cal, 40 p)
1:30- Protein shake (150 cal, 25 p)
4:00- Breakfast burritos (600 cal, 25 p)
7:00- Protein shake (550 cal, 40 p)
9:00- Lean Cuisine (490 cal, 26 p)
10:30- Natty PB/Honey sandwich (325 cal, 7 p)
11:30- 1/2 cup cottage cheese/banana (125 cal, 15 p)
11:30- Protein shake (150 cal, 25 p)

TOTALS: ~3,890 calories, 258 protein

This is on a better level than yesterday... hopefully I can keep this up for the next month and longer. I've been a pooing fool though! I havn't counted carbs/fat because I don't really care now that I'm bulking, and my diet is very clean.

11-21-2002, 04:26 PM
9:00- 1 bowl cheerios (250 cal, 15 p)
11:30- Protein Shake (550 cal, 46 p)
1:30- Chicken Teryaki (~700 cal, 40 p)
4:00- Protein shake (550 cal, 46 p)

*Workout today... will post another thread with routine and poundage.

11-21-2002, 05:59 PM
11/21 Workout


Lat pulldown (150x10 160x8 160x8)

Deadlifts (225x6 275x6 275x6)

Bent over BB Rows (135x8 135x8 135x8)


DB alternating curls (35x16 35x16 35x16)

EZ bar curls (65x8 65x8 65x6)

Hammer Curl (30x8 30x8)

Hammer strength curl (25x8 25x8)

Any input by anybody who bothers to read my journal? My intensity sucked today and I should add a 4th back set.

11-30-2002, 09:52 PM
11/30 workout:


Bent DB Rows: 135x12 155x8 185x6 155x8 135x8

Lat pulldown: 150x 6 130x8 130x8

H Strength pulldown: 160x8 180x8

Smith shrugs: 270x8 320x8 360x8

DB shrugs (hold and squeeze): 100x12 100x12


DB alternate curl: 30x12 35x8 30x8

EZ bar curls: 70x12 65x10 65x8 65x8

H Strength curl: 20x8 20x8

*A pretty good workout today although my diet sucked. I didn't eat enough calories... I estimate around 2,500 calories but spread uneavenly througout the day and not enough protein. I wish my gym had heavier DB's for shrugs too... 100's just don't cut it.

12-02-2002, 11:00 PM


Seated calve raise: 80x10 80x10

Donkey calve raise: 185x12 225x8 205x8 185x8 165x10


Machine crunch: 80x15 90x15 90x12

Cable crunch: 75x15 75x15 75x15

*Diet sucked today... I need to get to the store. I just started doing calves and abs directly and I lost a LOT of strength in the calves. I'm hoping to get back to training them because I see results very fast. It was a quick 20 minute workout. Tomorrow is chest and tris.

12-03-2002, 08:01 PM


Incline DB: 65x12 70x8 80x8

Flat BB: 185x6 165x8 155x8

HS wide bench: 200x10 230x8 200x8


Skulls: 70x10 75x8 75x8

Pressdowns: 50x8 50x8

HS Dips: 140x10 160x8

*AWESOME workout today. My intensity was sky-high and when I walked by the mirror after getting home I couldn't believe the pump I had. I havn't been this fatigued for quite some time and I impressed my brother who I worked out with. I attribute this intensity to the ripped fuel extreme I took (20 mg ephedra, 200 mg caffein) and the mental boost that is associated with taking it.

The sad thing was my flat BB bench. I put on 195 and barely got it off the rack! The inclines killed me off but that's good. I'll do flat BB next week to start my workout off.

My diet today was respectible and I'm still working on it. I need to up the calories but I have been so busy that I havn't had the chance to go to the store. I'll post my diet in a second posting.

12-03-2002, 08:08 PM
12/2 DIET

8:00: protein shake (550 cal, 45 p)
11:00: cashew chicken (~500 cal, 20 p)
2:30: chicken teryaki sandwich (700 cal, 35 p)
3:00: Protein shake (80 cal, 20 p)
6:00: Protein shake (550 cal, 45 p)
7:30: Chicken Teryaki (700 cal, 40 p)
9:00: Protein bar (340 cal, 25 p)
11:00: cottage cheese (80 cal, 14 p)
11:00: protein shake (80 cal, 20 p)

~3,600 cal, ~265 p

*Not a bad diet! I was thinking I would be low on calories but that's right where I want to be at this point, and protein is at a good level. Cheers to weight gainer shakes! :D

12-04-2002, 12:29 PM
Today I bought one bottle of 1-AD to give it a try. This I'm only planning on taking it for a 2 or three week cycle @ 3 caps a day. I may bump that up to 4 or 5 caps a day for the second or third week depending on my reaction.

This is as close to the dark side as I will ever get, even though some consider it as being close enough to dabbling to call it the dark side. I consider it the Vader without the Darth. :)

I'll start taking it mid december when finals are over and I can train hard again. Heck, the bottle is coming via mailorder so I'll have to wait a week anyway.

12-04-2002, 04:03 PM
12/3 Diet (no training today)

8:00- Cheerios (150 cal, 5 p)
9:00- Protein Shake (550 cal, 43 p)
11:30- Cashew Chicken (~500 cal, ~20 p)
12:30- Beef Jerkey (150 cal, 21 p)
2:00- Protein shake (110 cal, 22 p)
4:30- Breakfast burritos (800 cal, 48 p)
6:00- Apple (50 cal)
7:00- Lean Cuisine (290 cal, 24 p)
10:30- Protein shake (550 cal, 43 p)

~3150 cal, 276 p

*Low calories today but that's okay considering I wasn't very active and didn't work out. Protein was still respectible for the day so no worries.

12-05-2002, 06:36 PM
12/5 workout


Alt DB curls- 30x12 35x8 35x6 30x8

EZ curls- 75x10 55x8 45x8

Incline twist curls- 30x8 30x8

Low cable curl- 30x8 30x8


Reverse curls- 65x4 55x8 55x8 45x8

Rear BB curls- 90x15 90x15 90x13

Isolation BB curls- 50x12 50x12 50x10

*Workout started with average intensity but once I got to the EZ curls I was working hard. Ripped Fuel Extreme seems to really get my body and mind pumped to lift. I was bowling yesterday and my right bicep/forearms is a little sore from screwing around and competing with my friends to see who could launch to ball down the lanes the fastest because there were speed detectors in the lanes. Midway through the workout I didn't notice the soreness and was able to really isolate and pump my arms.

12-05-2002, 06:39 PM
Diet 12/5

9:30- Cheerios (150 cal, 8 p)
11:30- Protein shake (550 cal, 43 p)
12:30- Cashew Chicken (500 cal, 20 p)
2:00- Chicken Wrap (500 cal, 45 p)
4:30- Protein Shake (550, 43 p)
6:30- Lean Cuisine (280 cal, 21 p)
6:30- Protein Shake (100, 22 p)
8:30- Chicken & veggies (8,00 cal, 30 p)
9:00 on- TOO much alcohol

~3,500 cal, 232 p

*okay diet but I ended up going out and having several drinks which isn't the best for muscle growth. Oh well, what's the point of living if you don't live.

12-06-2002, 07:37 PM
12/6 Diet

11:00- Cheerios (150, 8 p)
1:00- Tappan-Yaki Beef/rice (500 cal, 30 p)
3:45- Weight gainer shake (550 cal, 43 p)
5:45- Lean Cusine/salad (350 cal, 20 p)
5:45- Protein shake (80 cal, 20 p)
8:00- Teryaki Chicken/rice (700 cal, 45 p)

*I got a late start to my day and my diet wasn't where it should be.

12-06-2002, 07:42 PM
12/6 Workout


Bentover BB rows- 135x10 155x8 155x8 155x8

Seated cable row- 160x8 170x8 160x8

Bent DB row/Lat pulldown superset:
65x8/120x8 70x8/110x8

*Not the greatest workout in the world but it was at least maintenance. I like to get a very flat angle with the BB rows to hit the lower sweep of the lats and use the upper back less. The seated row is good for hitting my upper back so I don't feel that it is overtraining. I need to find another good back exercise and drop the DB rows/pulldown superset.

12-06-2002, 11:18 PM

Keep at it and grow well. Rest during the upcoming holidays.

12-07-2002, 06:22 PM
Thanks rookiebldr. This winter break will be my time to add some weight. I'm hoping to get to a good 185 on a clean diet... up from about 178 right now.

12-07-2002, 09:02 PM
12/7 Workout


Rear military press- 135x8 140x6 135x6 [105x10 (slow w/squeeze)]

Up R. Rows- 80x8 80x8 90x8

Lateral raise- 25x8 20x6 15x4 (continuous drop set)

Standing military front press/rear delt flys- 111x8/15x8 111x8/15x8


Machine crunch- 110x12 120x12 120x12

Oblique cruch- 15 ea side * 2

Oblique machine crunch- 110x12

*Another so-so workout. Finals is stressing me out so my mind has been on things other than intensity with training. I'm going to start doing my upright rows with the olympic bar rather than ezbars next time. I'm still finding my strength for shoulders and while my military press is at about the right spot, I feel I can go heavier with my upright rows. Also, I am going to start keeping weekly track of my weight starting Monday because I'm going to start 1-ad sometime next week.

12-07-2002, 09:29 PM

I am going to try this new routine because I just didn't have the level of necessary intensity by doing two major muscle groups a day like I was. Also, once I start 1-ad I think this will be a better routine.








I plan on doing Abs twice a week to try and improve my core. Also, I'll do deads on back day and heavy shrugs on shoulder day.

12-08-2002, 02:42 AM
12/7 Diet

8:30- Cheerios (150 cal, 4 p)
10:00- Protein Bar (300 cal, 30 p)
1:00- 12" teryaki sandwich (700 cal, 40 p)
1:00- 6" meatball sandwich (400 cal, 20 p)
4:00- Protein bar (310 cal, 25 p)
7:00- Weight gainer shake- (550 cal, 43 p)
8:30- Chicken & frozen veggies- (400 cal, 40 p)
8:30- 2 slices grain bread w/ PB & honey (450 cal)
11:00- Protein shake (120 cal, 22 p) [/B]
1:00- Weight gainer shake (550 cal, 43 p)

~4,000 cal, ~267 p

Calories ended up higher than I expected and protein was good. I played flag football today for a mere hour and my hip flexors and groin are incredibly sore. I think it's been a year since I've run around so I need to get out there and do some sort of physical activity more often like bball, football, and soccer. I don't want to do cardio, but this is embarassing!

This weeks goals: Eat more for breakfast. I have a hard time stomaching food in the morning (especially for 8:30 classes) but I'm not eating enough then.

12-08-2002, 12:58 PM
12/8 Diet

11:00- Cheerios (150 cal, 5 p)
11:00- Weight gainer shake (550 cal, 43 p)
1:00- Sunflower seeds (410 cal, 17p)
3:00- 6" meatball Subway (700 cal, 24 p)
3:00- 12" C. Teryaki Subway (800 cal, 50 p)
8:00- lean cuisine (380 cal, 20 p)
10:00- cottage cheese/banana (150 cal, 20 p)
10:00- weight gainer shake (550 cal, 43 p)

~3,100 cal, 220 p

*not a good diet but I sat on my duff all day 'studying.' Gained some great knowledge today about prohormones from pup and majt so much thanks to them and I'm looking forward to trying 1-ad and eventually 1-test down the road.

I had to bail on my workout today because of how sore my legs are from football so that bites. Tomorrow I'll try to get a good chest and tri workout in.

12-09-2002, 01:39 PM
12/8 Diet

8:00- Cheerios (150 cal, 4 p)
9:30- Weight gainer shake (550 cal, 43 p)
11:30- Cashew Chicken (500 cal, 25 p)
3:00- bowl of rice (200 cal, 0 p)
8:00- teryaki chicken (700 cal, 40 p)
10:00- weight gainer shake (550 cal, 43 p)
11:00- cottage cheese/bananna (200 cal, 25 p)
11:00- 2 tbs flax oil/zma

2,850 cal, 180 p

*BAAAAAADDDDDD diet today! Oh well... I didn't workout and I'm in the thick of finals so no worries. Still awaiting on the 1-ad to arrive by mail.

12-11-2002, 03:31 PM
12/11 Diet

8:00- Cheerios (150 cal, 5 p)
10:00- Weight gainer shake (550 cal, 46 p)
10:00- 1 tbs. flax oil
12:00- Breakfast burritos (1,000 cal, 60 p)
1:30- Protein shake (110 cal, 22 p)