View Full Version : Dabomber's Journal

01-30-2001, 07:25 AM
Weight=143lb Or 64.6kg

Reach 165 before summer and Keep it until i reach 10% BF

Workout Schedual
Day1- Chest/Tri/Abs
Day2- Legs/Shoulders
Day3- Back/Bi/Abs

My Diet
210 Protein.
380 Carb.
75 Fat.
25/50/25 Ratio.

[Edited by Dabomber on 01-31-2001 at 09:18 AM]

01-31-2001, 07:13 AM
Pulldown- 87,100
Deadlift- 185,185,185
Row- 100,100
T-Bar- 55,55

EZbar Curl- 55,55,55
Hammer Curl- 30,30

Cable Ab Crunch- 140,140,140,140
Leg raise- 20rep

After workout, I had a scoop of creatine transport,
glutamine and after 20minute, i had mass gainer.
It was pretty good workout, though deadlift kinna
influenced by Squats i did yesterday.. I think
i should have had one more day off.... Oh well

01-31-2001, 07:15 AM
Today's Rest day
I went sleep at 11:20 and woke up at 5:50... about 6 hours of sleep.. I'm gana have some nap to make that up.. or well i'll just goto sleep at 10:00...
I know that i gotta change some of my diet.. My diet is not that strict. I do have set diet but i dont usually follow at all time.. I just eat alternatives sometimes.. But same carb/pro/fat amount. When i feel like i didn't have enough of any of them.. i just eat some more of them at next meal.

As soon as i woke up i had 2 cups of water with Creatine transport in it. just one scoop
after 20minutes.. i was cookin up some oatmeal with peanut butter in them.. oh and instead of puttin whey in it i had 150ml of egg beater with one whole egg.
Total-Cup of oatmeal, 1Tbsp of PB, 200ml of Eggbeater, one whole egg.
Morning snack
Morning snack is always the problem.. I just can't stick to the plan i have.. I think i need little bit of change.. today, i'll just have 2 cups of cheerios with 2 cups of milk.. then.. 70g carbs, 20g protein... will add Tbsp of Canola oil and half scoop of Whey.
Total- 2cups cheerios,2cups skim milk, 1Tbsp Canola, whey
My lunch is always whole wheat pasta.. It's little grainy but it's one of my favorite meal... I can cook'em good!!..
Total- 2cups dry wholewheat pasta, 50ml Tomato sauce, some herbs, 1tbsp Canola oil, 1 can of tuna
Afternoon Snack
i usually dont know what to have on this one... I'll just stick to 2Tbsp Pb and 7Egg white Sandwich with 112g whole wheat bread.
Total- 2Tbsp PB, 7Egg white, 112g whole wheat bread.
Ah.. dinner.. it's simple.. Some meat, rice, veggies.. done!
Total- 150g chicken breast, half cup rice, veggies
Evening snack
Cup of milk and some oil and half scoop of whey..
Total- cup of skim milk, 2tsp canola oil, 1/2 whey

Total Estimated calories
Calories 3131
Calories from Fat 693
Total Fat 77 g 96 %
Total Carbohydrate 366 g 92 %
Protein 246 g

[Edited by Dabomber on 01-31-2001 at 10:02 AM]

02-01-2001, 08:03 PM
There were change in my Routine
instead of 3 day split i'm shooting for 4days
Day1 = Chest/Shoulder
Day2 = Rest
Day3 = Back/Abs
Day4 = Rest
Day5 = Bis/Tris
Day6 = Legs
Day7 = Rest

Everything's going good.. Except kids at my skool look at me weird cuz i eat so much for lunch.. i split my lunch into 2 and have it at 11:30 and 1:30. 2 cups of dry pasta fills up one big tupperware when it's cooked... ah...
Nothing went up.. i dont know what is wrong.. please help people..

02-01-2001, 08:21 PM
hows your sleep looking?

02-02-2001, 05:57 AM
I sleep around 8 hours a day... If i couldn't get enuf sleep that night, i just get some nap to fill that up...
Thanks for asking though..
I dont know.. some how, my chest lacks... My bench never seems to grow.. Someday i do 10 reps of given weight, and someday i only can do 6~8... what's da prob?

02-03-2001, 09:28 PM
Today trainging was Back and Abs..
My Deadlift went up by 10lb(nice!! Finally!) and T bar also went up 5lb.. i think i was progressing but more slower rate..
Today'd diet was not good not bad... because i went gym around 1:30 i couldn't have 1:30 meal.. so i ended up with eating every 2 hours after workout.....
I had great nap right after my training!! i felt good!

02-06-2001, 09:35 PM
Deadlift went up by 10lb WHOOHOO!!.. Squats up by 20lb WHOOOOHH!!.... and my bench did not go up so i just changed my flat bench BBpress to Incline BBpress and flatbench DB press~ I'll See how it goes
It's going real good.. i gained another one pound... dat's good!!.. i think i should up my kcal a bit more..
Helping my GF
I'm now helping my GF to shed her fat off.. She doesn't have that much of fat but she wants to change her diet habit and exercise ... i'll post something about this on diet session!!

02-09-2001, 06:41 AM
So far so goood.. Increased my kcal by 500kcal Cuz i gaind 2more pounds.. Water intake about 1~2 gallon steady..

There was slight change in schedule because my last split sucked.. Back/Abs.. Since last time Parrell bar pull down increased 12more pounds, Deadlift was same and T bar row increased 10more pounds. Other than that... Pretty same

02-11-2001, 08:16 PM
Training Feb 9th
I just tried clean for first time today.. It was hard.. haha
Narrow BB bench- 95lbx3sets with 10reps
Tricep Push down- 120lbx2sets with 10reps
Upright row- 110lbx3sets with 10reps
Arnold Press with dumbell- 35lbx2sets with 10reps
Side lateral raise- 27.5x2sets with 10reps
Barbell behind neck shrug- 150lbx3sets with 10reps
good good.~

[Edited by Dabomber on 02-14-2001 at 10:08 PM]

02-12-2001, 07:36 AM
It's 7:40 and i came by to write my journal.. Today my weight was 153..

today is Leg day... I'll do squats, SLDL, Lunge, Calf raise and some Ab workout..

I hope i go up on my squat weight... last time was 185.. I'll update as soon as i come back..

02-12-2001, 06:05 PM
I felt like i can up my Squats around to 200 !! finally!
I did 12 reps of 185 so.. 20rep squat made me feel sick.. But at least it was nice workout.. it made me sweat like a little Beepch.. lol
Didn't feel good so i dropped my 1of 3 sandwiches for lunch.. I dont know why..
Water intake was good
good.. good..

02-14-2001, 06:08 AM
I usually record my lifts after my workout but i decided to record it as i go.. from now on..
What i'll do is make up 3~2 routines and switch it every week or two. This way my muscles won't ever adapt the exercise.. Each workout will have different resting time, exercise and etc.. also splits will be different..
I'll post my 3 of routines up here soon.

Today was Chest/Bi day,. I did incline BP ss with Fly 2sets, flat BP ss with fly 2 sets.. and for BI i tried 21 Gun salute... It kills..
Good work out.
3600kcal good.. i think i must up my kcal by 400 more starting next week.. i looked little leaner this morening.. lol

02-14-2001, 08:08 PM
I went to bed at 9:30 yesterday.. i was soo tired... And i woke up at 5:50... and after school, i slept for another 2 hours... it felt damn good!!..... diet was little off cuz of Valentine chocolates... i couldn't resist~.. haha

Training Journals
I just made myself a training journal with spread sheet which i can keep track of my total lifts and etc.. Good thing is that it will do the calculation by itself =)

If anyone here wants it, just shoot me an message

Since tomorrow's day off for me, All my friends wanted me to goto Gym with me.. I guess it's gana be little distracting but oh well.. i can tolerate that... Tomorrow will be my Back/Abs Day

02-17-2001, 08:36 PM
I've been sick last few days..... i was just resting at home and eating like a mother.....
There was no change in my weight..... whew. at least i didn't lose it...

I'll be pumping starting monday.

02-22-2001, 05:41 PM
I just checked my weight and i wiegh 158 now. with around 13~14% BF... i will go on short cutting phase which will bring my fat down about 1~2% and go on BIG mass phase for another 3 months!...
I started eating around 2800kcal a day with 40/30/30 ratio. I've already got 1lb off of me.. so lol... (prolly water or maybe fat lol)
Training will be stay same except i'll be doing two cardio session a week in the morning before breakfast.,..
I was supposed to do Back/Abs but i did back/Tris today since i changed a little bit in before session due to my headache... (went on lightly chest/bi/Abs) so tomorrow i'll do Shoulder/Traps/Abs..... no big change in lifting weights....

02-25-2001, 07:45 AM
It's good ole' sunday.. It is a good cheat day... Though it is my cheat day i won't go crazy.. just 10000kcal above my limited kcal.... I mean.... um.. LOL
gana have Swiss mushroom cheese melt arrh.... and pizza... and.. pies.. and... donuts!!! can't think of anything else!!!

Supplement will be same except my Training shake... actually... i have nothing else than glutamine, Vitamine C, Multi.......... LOL

Weight check
Dropped another 1/2 pound.. which mean i dropped about 2pounds this week! i look little leaner my "hand caliper" says so.. I'll get electric caliper soon!..... One or Two more weeks of sheding fat, and bulking phase here i come!!

02-27-2001, 07:57 AM
It was leg day...
Squats, Hampstring Curl, Calf raise...
I could only perforn Squats and Hampstring Curl..
Squats were good 205lb fo 8reps but i know i could do more cuz i felt sick after 8th rep and i had to quit... I think i caught a cold... I'll lay off few days from training..

Diet & Supplement
Sucked.. After Training I felt like i was gana puke so i couldn't gulp down my shake... I drank it half way through and threw up... ek... I drank another one after one hour and it turned to be ok...

02-28-2001, 07:37 PM
There has been change in my diet.. i used to have 40:30:30 Ratio but now i have 30:60:10 ratio of Pro/Fat/Carb.. it will be basically CKD diet..

M1- 3 strips of Bacon, 2 whole eggs
M2- 2 Tbsp of canola oil, Chicken breast
M3- 150g Lean ground beef(uncooked measure), 1oz cheddar cheese
M4- 1oz cheddar cheese (pre workout.. LOL)
M5- Gainer one scoop ( 50g carb, 10g pro), whey isolate one scoop(25g protein)
M6- Chicken breast salad( 1tbsp of mayo, 1tbsp of Canola oil, chicken breast 150g, romain lettus leaves 2cups)
M7- PB 1.5 Tbsp, or 1Tbsp of Canola oil

I'm just laying off for few days.. i might wana try working out tomorrow though.. i feel little better.

03-02-2001, 07:23 AM
Damn.,.. I give up.. I'm laying off one whole week.. I felt all rite so i went to lift some irons and.. well i got this headache again... damn it.. it happens whenever i life.. i still have little bit of stuffy nose so i guess dat's it... damn COLD... oh well... i'll see how it goes.. and if it doesn't get better !!! im seeing a doc

03-21-2001, 07:44 PM
LOL yes i came back!! i have got my whole week off and i felt 10000 times better and i've eased into my new training split after that.. LOL

here's new routine and new stats..
Squats – 1sets of 10reps, 3sets of 8reps, 1 set of 6rep
21 Gun salute – 2sets of 21reps
Hammer curl – 2sets of 8reps

Flat bench Dumbbell – 2sets of 8reps
Incline Barbell Bench – 2sets of 8reps
Fly – 2sets of 8reps
Calf raises – 2sets of 8reps
Another Calf machine – 2stes of 8reps

Dead Lift – 1sets of 10reps, 3sets of 8reps, 1set of 6rep
Parallel Grip Pull Down – 2sets of 8reps
T Bar Row – 3sets of 8reps
Lay Leg Curl – 2sets of 8reps
Lunge – 2sets of 8reps

Shoulder Press – 2sets of 8reps, 1set of 10rep
Side Lateral Raises– 2sets of 8reps, 1set of 10rep
Rear Deltoid Raises – 2sets of 8reps, 1set of 10rep
Narrow grip bench – 3sets of 8reps
Skull Crusher – 2sets of 8reps

Diet have changed since last time.. i have done the Low carb diet and it ended ok.. but i wouldn't do it again.. LOL regular cutting diet works better.. i guess

I'm currently eating about 2700kcal and will decrease it by little... and get down to 2200kcal and play it with ratios..

03-21-2001, 07:57 PM
I am now 155lb with 14% BF.
I'm looking to go down to 148lb with 10% bf in 3 weeks. which is about dropping 5lb of fat.. i think it's reasonable.. and after that, i'll go bulking again...LOL

03-23-2001, 03:53 PM
Today i worked out my Back and Hamstring.. and some abs... IT was really great. I went to the gym with 6 other friends but i worked out with one of them..

It was great,

Parallel grip - up 12.5lb ( 1 less rep )
Deads - up 10lb ( 2 less rep )
Hamstring - same

We were out from school earlier, since SPRING BREAK STARTED!!! YAY!!
it's for only a week but oh wells..
diet was ok so far..!

03-24-2001, 10:28 PM
Worked out my shoulders today... somehow the pump was little bit less on my tris though i hit it hard.. it just could be mental ..

I had to have one cheat meal today.. We went for family dining and i had some cheat meal.. oh wells, i'll just count it as cheat day.

10oz sirloin steak, alfreado fettuccini, apple pie and ice cream on it.

i had to cheat, so i cheated good.

03-25-2001, 07:25 PM
Cardio.. i woke up and did some cardio..

I gotta buy some Fat burner.
Currently i do not take any fat burner at this point.
But i guess i'll get some ECA stack..

Ah.. i hate sunday.. It's hard to follow the diet since i have so many stuff going on..
I sticked to med carb, hig pro, med fat as i ate..
i kept my self little bit hungry which what i usually felt everyday..

I did not drop any weights however, i look little leaner..
I will get down to 10% in no time!! LOL

03-26-2001, 06:42 PM
I worked out my Bis and Quads today, my Squats went up 10lb, but biceps stayed same.. I guess i gotta change my bicep routine..

Good so far, I have one more meal to go.

03-28-2001, 03:21 PM
Bought new jug of Simply protein. I just tried them and it taste pretty good... IMO, most of the protein supplements tastes the same..

So far, so good. Instead of working out in the afternoon, i did it in mid morning. So there was little bit change of diet but it's just time change

I had great workout. I trained chest and calves..
There was no improvement on chest workout but i had great pump and felt good. i did 2sets of flat dumbbell, 2sets of incline barbell, and 2 sets of fly... and it felt great!

04-01-2001, 07:31 PM
Finally i could get the access to wannabebig!!
what took them so long??

IT was my back and hamstring day today.
i felt little bit low energy.. my lifts stayed same and had no improvements..
i did some cardio in the morning. about 25minutes. .
I dont use fat burner rite now but i was thinking of getting one..

Good good.. it was pretty good this day.
Need some change in diet..

04-02-2001, 08:05 PM
I found real great deals on supplements, i'm gana stock up.
It's my friend's dad who works at GNC and he could get **** loads of discounts on'em.. about half price

I'm gana try Max-OT program by ast-ss next week.. So i'm sorta getting ready for it..
will train simple push/pull rountine this week.. so i can freshly start max-ot program.. i'm gana go into maintenance diet starting next week and will gradually increase 200kcal each week and eventually will get up to 3600kcal as i ate before cutting.

Dumbbell press - up 5lb each dumbbell.
not much of increase in pushing today.. damn i hate cutting.. well it's only 5 weeks short one though..

It was great.. same as yesterday.
Doing no fat for 3 meals and no carbs for 3 meals thingy. it supposed to help getting insulin sensivity up.. good for cutting / bulking i guess... fat and carbs are not a good friend anyway.

04-06-2001, 10:17 PM
Just started that Max-OT program. I'm supposed to workout 5 days a week each muscle group a day.
it had to be finished in 40 min but it was little bit short to finish whole routine.. maybe that didn't count warming up process.

Squats - 215 x 5, 215 x 5, 215 x 4
Leg Press - 485 x 6, 485 x 5
Stiff legged Dead Lift - 155 x 6, 155 x 6
Leg curls - 175 x 6, 175 x 6
Standing calf raises - 150 x 8, 150 x 7
45¨¬ Calf raises - 180 x 8, 190 x 7

Had good cheat meal yesterday.. i went over ma chick's house and had some pizza.. and good mak.. LOL

Good, nothing special
Still no fat burner.. looking forward to get it next week.

04-09-2001, 08:01 PM
Haven't posted update for a while.. well 2 days..
well here we go..

Max-OT program is great. I love it.
Here's 2days of training details.
Straight Bar Millitary Press - 115
Dumbbell Press - 40lb
Dumbbell Side - 27.5
Barbell Shrugs - 205
Upright Rows - 75

Cable Pull Downs - 135
Seated Cable Rows - 125
Bent Over BB rows - 115
one Arm dumbbell Rows - 65
Hyper Extensions - 45
Good MOrnings - 115

Somehow I can't keep consistancy of my diet.. It's falling apart little by little.
i'm still eatin 2400kcal a day. not much difference on my abs.
I guess i need to change little bit of ratio.

had "FOE" for dinner last night. and had some sea food for today.. well it wasn't half bad anyway.. oh wells...

04-13-2001, 09:25 PM
I had Leg workout . It was great, squat reps increased, Leg press increased.

Squat - 215 x 6, 215 x 6, 215 x 4
Leg Press - 540 x 7, 540 x 5
SLDL - 185 x 6, 185 x 6
Leg Curl - 110 x 4, 110 x 4
standing Calves raises - 215 + machine weight x 7, 215 + machine weight x 6

I haven't decided what i should be doing until summer.. i guess keep bulking but not extrmemely.
I went to my GF's house and she made me some good dish and i had to have it.. it wasn't that healthy but she knew that i pump irons, so it had lots of protein.. calamari, and good carbs..

I had 6" sub for dinner along with 10 egg whites and some cheese..

04-13-2001, 09:48 PM
I was working out my new diet. so here we go.
1 cup of Oat
1 Banana
1 Scoop protein
= 85g Carb, 33g protein, 7g fat

Snack 1
2 slices of multigrain bread
1Tbsp of almond butter
1Tbsp sugar free jam
150g chicken breast
= 50g carb, 40g protein, 12g fat

150g chicken breast
1cup brown rice
1Teaspoon canola oil
= 46g carb, 38g protein, 10g fat

Post workout
1/2 serving of Mass gainer + whey
= 89g carb, 44g protein, 6g fat

150g chicken breast
half cup of rice
= 23g carb, 34g protein, 3g fat

Before bed
1tea spoon canola oil
1scoop of protein
= 20g protein, 8g fat

Total = 293g carb, 209g protin, 46g fat = 48%/35%/17% = 2422kcal

04-16-2001, 08:46 PM
Diet for few days were crappy.. it was not the worst but couldn't follow the plan though..

Today i worked out my back.

Pull Down - 125 x 5
Seated row - 112.5 x 6
bent Barbell row - 135 x 7
dumbbell row - 60 x 7
Back Extension - with dumbbell 65 x 9

04-21-2001, 09:50 PM
Squat - +10lb ( 225lb )
Leg Press - 540lb
SLDL - 185
Leg Curl - 182.5

Ate 3200kcal Today,
Will go grocery tomorrow.. i have to work out my new diet.
I have made one around 4000kcal. but it's little bit incompelete.. i'll post one up when it is good enough to show everyone.,

04-24-2001, 10:47 PM
I did some Deadlift .. it was like first one this month..
I could be able to finish 235lb with reps no problem!!..
it felt good.

05-02-2001, 08:17 PM
Squats - 245lb x 5reps
Dead - 235lb x 7reps