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Assassinator
03-10-2003, 10:33 AM
I can not belive im actually doing this once again, but now i have a DSL connection and time to have a journal.
I personally think i need one, things are getting tuff now, and an injured lower body isnt a good thing at the moment.


Heres a run down .....

I've been training since 16. i am now 17 . I made aswesome gains, and still am very slowly. I am 172 lbs at the moment, back in December i was on 178 . I do not bulk and cut, i dont have a problem of being small nor big, i just want to be Lean all the time AT THE MOMENT, next year i may bulk up to 185-190. but for now, im trying to cut and stay lean for the next 6 months during the summer.

Main problem for me , is legs. But im killing them as much as possible, today !!! I hurt my hip, and i can not perform squats, nor do cardio, so im outta business for this week. But i will get back soon as i my injury has recovered.

My routine is as follows.

Sunday - Chest biceps
Monday - Cardio abs or rest
Tuesday - Shoulders
Wednesday - Cardio abs or rest
Thursday - Back triceps
Friday - Legs
Saturday - Rest

I make sure i do cardio atleast once a week, although i try do it it twice, but having stiff legs 24/7 is not something good :(
Each muscle once a week. Abs twice a week.
Thats what my split is like. I get enough rest after each workout.

My diet is not 100 % strict, but i get enough protein and drink enough water. I stay away from **** food .

Here are some pix.

August 2002
http://www.anabolicreview.com/vbulletin/showthread.php?s=&threadid=30947
December 2002
http://www.anabolicreview.com/vbulletin/showthread.php?s=&threadid=38992
March 2003
http://www.anabolicreview.com/vbulletin/attachment.php?s=&postid=430525
and
http://www.anabolicreview.com/vbulletin/showthread.php?s=&threadid=44538


THIS IS A JOURNAL I AM REALLY GONNA TRY KEEP.

Assassinator
03-10-2003, 10:56 AM
Yesterdays chest / bicep workout.

My workout partner did not pitch up, and i was alone, Had no freakin spot, and im one of those guys who cant workout without a spot. I didnt sleep well, and had only fish to eat the whole day.
Mom didnt do shopping ! luckily i got my supplies today :)

Flat Bench : Nice and slow, im beginning to realise , that WEIGHT is only a number and is not important. FORM IS !

Warmup - 45 lbs x 15
Set 1 : 135 lbs x 12
Set 2 : 180 lbs x 8
Set 3 : 200 lbs x 7
Set 4 : 200 lbs x 6
Set 5 : 190 lbs x 5

Since i've been working out with my new partner, i've been taking the barbell right down on my chest. MMMMHHHHHH 225 lbs aint so easy now. Give it a try, you'll understand.

Smith Incline - I was gonna do Incline DB, but with no spot, i had no choice.

Set 1 : 180 lbs x 7
Set 2 : 180 lbs x 6
Set 3 : 170 lbs x 6

Seated Machine flyes - I HAVE NOT touched this machine for 1 year. decided to give it a try.

Set 1 : 170 lbs x 8
Set 2 : 170 lbs x 6
Set 3 : 120 lbs X failure.

CHEST : THE WORST WORKOUT I HAVE HAD IN ATLEAST 2-3 MONTHS.

Biceps : When chest goes bad, one thing has to go good, as i've experienced in the past, when chest goes ****, biceps go well.

EZ BAR CURLS : OH YEAH BABY ! :)

Warmup : 70 lbs x 15
Set 1 : 90 lbs x 11
100 lbs x 4 ( My grip slipped, and i dropped the bar after 4 reps) SET DID NOT COUNT
Set 2 : 105 lbs x 9
Set 3 : 121 lbs x 6

Standing DB curls :

Set 1 : 40 lbs x 11
Set 2 : 45 lbs 10
Set 3 : 45 lbs x 9

1 arm preacher (LEVER)

Set 1 : 48 lbs x 8
Set 2 : 54 lbx x 6
Set 3 : BOTH ARMS , 54 lbs x 5

The only thing i was proud of was the EZ bar curls, my left wrist was injured months ago, and geting above 110 lbs is good, I took the bar as low as i could, with control. Those sets were GOOD.

Tomorrows workout.

Shoulders :
DB PRESSES
SIDE LATERALS
BENT OVER LATERALS
BB (If i can stand) , DB SHRUGS

Assassinator
03-11-2003, 11:08 AM
11-03-2003

Sleep : 7 hrs, 1-2 hour nap during day.
Diet : More than enough food, 6 meals, i think i over did it today.
about 4-5 litres of water.

Shoulders.

DB presses.

Warmup - 40 lbs x 15
Set 1 : 55 lbs x 12
Set 2 : 70 lbs x 6
Set 3 : 70 lbs x 7 (That felt better)
Set 4 : 70 lbs x 7
Set 5 : 80 lbs x 3 ( Just decided to do this, to satisfy myself, felt heavy today)

Side Laterals :

Set 1 : 35 lbs x 12
Set 2 : 35 lbs x 11
Set 3 : 30 lbs x 10
Set 4 : 30 lbs x 10

Rear Seated laterals :

Set 1 : 30 lbs x 12
Set 2 : 30 lbs x 12

Traps :

DB Shrugs :

Warmup : 70 lbs x 12
Set 1 : 80 lbs x 11
Set 2 : 80 lbs x 10
Set 3 : 90 lbs x 10
Set 4 : 90 lbs x 8

Due to my sore ankle, and injured hip, i didnt do BB shrugs today.

Abs :

Decline Situps :

Set 1 : 30 reps
Set 2 : 25 reps
Set 3 : 20 reps
Set 4 : 18 reps

* Couldnt do leg raises ... FVKEN HIP !!!

I would really like to do cardio tomorrow, but i cant run :(

Thursday 13th, BACK / TRICEPS / ABS

Assassinator
03-12-2003, 10:26 AM
12-03-2003

Sleep : 8 hous a about.
Diet : 5 meals, didnt eat to much today, ate every 3 hours instead of every 2.

Rest day was nice, fvcking mother is driving me nuts.

My ankle and hip still hurts. No chance of cardio yet, i think im getting fater.

Back/triceps/ abs tomorrow.

As follows :

2 sets Wide Grip Pullups , BW
4 sets Lat Pulldowns
4 sets T bar rows
3 sets Seated Cable rows.

Decline Skulls 4 sets
Dips 3 sets
DB Extensions 2-3

Abs :
If i can do leg raises i will. 4 sets
Situps 3 sets
Side crunches 2 sets

BennettBoy
03-12-2003, 07:19 PM
Nice dude. You have a very impressive physique at such a young age. Keep at it and you will be a BEAST before long.

Cheers!

Tank23
03-13-2003, 01:42 AM
Yeh I agree, you're looking good Assassinator. Keep it up. In that other forum, you say that you don't like to bulk up, how much do you eat then, are you just eating at maintenance? or cutting up now?

-Tank

Assassinator
03-13-2003, 03:46 AM
I keep on eating normally, 5-6 meals a day, i've just cut down on fatening things, such as peanut butter.

Most of the fat i lose is from cardio.

Assassinator
03-13-2003, 07:30 AM
13-03-2003

Diet : gone threw 4 meals already, too much water once again :)
Sleep : 7 hours, I AM SO TIRED, for 4 hours i have tried to fall asleep, i just CANT ! My bodys feeling weak, I feel like my arms are gona fall off.

3 more hours to gym, hope ill feel more energetic by then.


I must be careful with T bar rows this week, only my 2nd time. Last time i hurt my back and left it sore for 4 days.

I wanna get 165 lbs for 6 reps, with perfect form.

Assassinator
03-13-2003, 12:05 PM
Now that was perfect !

My workout partner didnt pitch up, but i got the spot for what i needed !
I've never had such a great workout, perfect form, did all the weights i wanted, and my tris and lats feel like exploding now.

Anyway, here was the wonderful workout

3 sets of slow Wide grip pullups. 12-10-9

Lat pulldowns :

Set 1 : 155 lbs x 11
Set 2 : 175 lbs x 9
Set 3 : 200 lbs x 5

BB T Bar rows :

Warmup : 55 lbs x 12
Set 1 : 90 lbs x 10
Set 2 : 125 lbs x 8
Set 3 : 155 lbs x 8
Set 4 : 165 lbs x 5

Seated Cable Rows :

Set 1 : 180 lb x 10
Set 2 : 200 lb x 8
Set 3 : 225 lbs x 6

Tris : Couldnt do decline Skullz coz workout partner wasnt there, and a friend was doing preachers, so i joined em, and did flat skullz.

Warmup : 70 lbs x 13
Set 1 : 90 lbs x 11
Set 2 : 110 lbs x 8
Set 3 : 116 lbs x 6

Weighted Parallel Dips :

Set 1 : 94 lbs x 8
Set 2 : 120 lbs x 7
Set 3 : 146 lbs x 6

Pressdowns : (On Lat pulldown, much harder than regular pressdowns)

Set 1 : 66 lbs x 10
Set 2 : 80 lbs x 6
Set 3 : 80 lbs x 7

A very successful workout.

I was feeling very tired all day, but it did not affect my workout at all.

Tomorrow :
Hopefully cardio and abs in the morning !

Praetorian
03-13-2003, 02:03 PM
good luck with the journal man! whats yer stats?

Assassinator
03-14-2003, 12:18 AM
Originally posted by Centaurion
good luck with the journal man! whats yer stats?

They're right in front of you.

13-03-2003 : Evening.

Well I had a suprise last night, my head was feeling all dizzy, and i had a bad headache, and i felt like i needed to puke, looks like the chicken my mom made, wasnt to good , i've never had it before.

So i puked it all out, i only got 6 hours sleep, which isnt very good.

14-03-2003

Its early morning, and the day has just begun i am gonna try get some sleep later on today, and hit the gym for cardio and abs at about 3pm.

Assassinator
03-14-2003, 07:29 AM
14-03-2003

Cardio was good, only 2 operational tredmills in the gym out of 4, i heard they're getting new ones. Luckily i arrived when someone was off.

Cardio lasted 28 minutes, 420 calories i think. 4.2 Km.

Situp bench was being used by 2 girls who had 8 sets each !
So i did hanging leg raises, with ankle weights attached
4 sets, 20-16-15-12, im new to this exercise, i dont really like it, coz i cant stop myself from swinging.
Did, 4 sets of decline situps, all to failure.
and weighted side crunches on a machine, 2 sets, 30 and 20 reps.

Thats all, i intend to go through another 3 more meals today, and get to bed as early as possible

Assassinator
03-15-2003, 02:43 AM
15-03-2003

Its morning , today is REST day ! But i gotta clean the car ....
Sleep : 8-9 hours, and 3 hours of tossing and turning.
Diet : Lots of water, 5-6 meals.

Assassinator
03-15-2003, 12:53 PM
14-03-2003

Along day at home, cleaned the car. In 4 more days i can drive alone, law in this country states you must drive with someone for the first 2 months, so my 2 months are over,and i dont want to drive a dirty car :)

Diet - 5 meals, didnt feel like eating at 9pm, so i drank some milk and had peanut butter.


Tomorrows workout.

Chest / biceps.

Incline DB - wanna get 7 reps with 90s again
Flat DB - would be nice to complete 4 sets with 80s above 6 reps, might try a set of 90s for 4.
Flyes - Heavy 8-9 reps.

EZ BAR Preachers - 4 sets, hope to get over 120 lbs again, all depends how i feel.
Hammer Curls - been a while since i've done these. If i dont like em, ill just do regular curls.
Mite finish with 1 arm preachers, i have to decide what my last exercise will be, I dont know yet.

A bit short on food for tomorrow, i'll have to live on chicken the whole day.

Assassinator
03-16-2003, 12:47 AM
16-03-2003

NOT GOOD !

i fell asleep at 1 am, i am tired ! I better get sleep today.
This is really ****ed ! I wont be able to sleep for over 4 hours by the time i go to gym, and i can not be tired today !!!!!!

The first workout of the week, is very important to me, because if the first day goes well, the whole week goes well.

DAMMIT !

Assassinator
03-16-2003, 06:19 AM
I cant sleep, dont know whats wrong with me.

Assassinator
03-16-2003, 12:12 PM
16-03-2003 ^^^^^^^^^

VERY GOOD :)

I am Superman ! 5 hrs sleep and i still have an EXCELLENT WORKOUT. I was tired all day, and i couldnt sleep, had chicken for 5 meals !!! THERES NOTHING IN THE HOUSE TO EAT !!!!!

My goal for today was to rep the 90s, and i did.

Incline DB:

Warmup : 45 lbs x 15
Set 1 : 55 lbs x 11
Set 2 : 70 lbs x 9
Set 3 : 80 lbs x 8
Set 4 : 90 lbs x 5
Set 5 : 80 lbs x 6

Well, that made me happy, even repping the 55s felt heavier than usual, but i lifted what i wanted, and thats good.

Flat DB :

Set 1 : 80 lbs x 6
Set 2 : 80 lbs x 6
Set 3 : 90 lbs x 4 - I told myself, WHAT THE HELL, lets do the 90s, I had only done 90s once before months ago, i usually prefer just doing 80s on flat, but i did it :)

Flat flyes :

Set 1 : 55 lbs x 9
Set 2 : 55 lbs x 7
Set 3 : 45 lbs x failure.

So there you go, a successful chest workouts, lets just see how it'll feel tomorrow :)

Biceps :
Dont have energy to tell ya all ....
but 6 reps with 118 lbs on Preachers.

3 sets of alt. DB

2 sets of standing cable curls.
155 lbs x 7 on both of em.

Tomorrow : LEGS

We'll see if the hip is alright, i dont intend to go full out tomorrow.

Squats
Hack squats (Machine)
Leg Extensions
Hamstring curls
Calf Raises (Standing)

Hercule
03-16-2003, 06:36 PM
Dang man. I just read through your journal. You are one strong dude. Very nice physique as well. Keep it up.

Assassinator
03-17-2003, 12:51 AM
Originally posted by Hercule
Dang man. I just read through your journal. You are one strong dude. Very nice physique as well. Keep it up.

Thanks

17-03-2003

Just woke up, once again, I go to bed to late, and wake up to early, just 7 hours sleep today.

Moms gone shopping, she'll be back soon, then i will have food :)

Think i'll go to gym at about 4 today....
Hope i dont puke this time

Assassinator
03-17-2003, 03:05 AM
Moms still not hope yet, is 12 pm, and i've only had breakfeast, a peanut butter sandwhich and an apple ...

I NEED FOOD ! I ate a piece of chicken that was left in the fridge... not even enough for a dog to eat. :(

Assassinator
03-17-2003, 09:04 AM
NOW THAT WAS A GOOD WORKOUT !! Gonna be paralysed for a week, for sure :)

Will type later.

310 lbs squats, been a while, im not even in squatting form. :)

Assassinator
03-17-2003, 01:25 PM
What a workout it was ...

No spot, but then i asked the owner for hellp. and he agreed ! :) usually doesnt, he's like 49, back in his days he used to squat 550 at 210.

Squats :

Warm up : 135 lbs : 2 sets x 15-12
Set 1 : 200 lbs x 10
Set 2 : 245 x 8
Set 3 : 265 x 8
Set 4 : 310 x 5
Set 5 : 310 x 6

I havnt squated 310 for a long time, i also have just done legs, twice in 2 months, basically.
So im on my way to 330 again, or more.

Front squats : Im pretty new to these, only 2nd time. THEY FUKEN HARD !

Set 1 : 145 lbs x 8
Set 2 : 145 lbs x 9
Set 3 : 165 lbs x 7

My goal is to get to 200 lbs soon.

Leg Extensions : Drop sets, the weight isnt important here, its the form and keeping it nice and slow.

Set 1 : 200 lbs x 12 , lower weight to failure.
Set 2 : 200 lbs x 10 , lower weight to failure
Set 3 : 185 lbs x 10 , lower weight to failure
Set 4 : 185 lbs x 9, lower weight to failure.

Seated Hamstring curls :

Set 1 : 155 lbs x 10
Set 2 : 155 lbs x 9

Standing Calf raises : only had time to do 3 sets, i was in a hurry, i spent a lot of time stretching and doing squats.

3 sets. 31-21-20

A real good workout, especially with the squats, for the last 2 months i have not gone over 290 lbs !!!

Diet : 6 meals ... going to eat peanut butter now.

Tomorrow .......
Shoulders, abs ??? I doubt it, legs will be to stiff, to even move.

Front Military press.
Side laterals x 2, 1 drop set.
Rear laterals , cables.... seated ... gonna try it.
BB Shrugs - been about a month since i done these
DB shrugs.

Assassinator
03-18-2003, 04:34 AM
18-03-2003.

Wel, my legs are very very sore, i went out till 3 am last night, and walking around all the time just killed me. My ass hurts ... and my calves also do, pitty i only had time for 3 sets, 5 would of been nice :)
I've realised something, short breaks for calf raies are good. like 40 secs.

I slept 8 hours , from 3am - 12 pm, still feel tired.

Had to eat 2 hamburgers last night, when i was out, had no choice, it was a BBQ, better anything than nothing :(

1 meak is down, guess i'll have 5 today. not 6, the day is already gone !

Assassinator
03-18-2003, 07:46 AM
Not feeling so good, very tired.

Coming home late last night didnt help much

Assassinator
03-18-2003, 10:52 AM
WONDERFUL WOKROUT ...

I MILITARY PRESSES MORE THAN MY BODYWEIGHT !!!!!

old record was 165*5 new record is 176 * 4 !!!

A few side laterals, 2 drop sets,

Remind me never to do cable rear laterals, they suck.

7 sets of shrugs ....

Diet : Not too good, i woke up at 12:00 whole day gone, 5 meals !
Not enough water.

Tomorrow - REST. DAMN I NEED IT

Assassinator
03-19-2003, 02:49 AM
19-03-2003

1 more day till i have my car :)

Yesterdays workout was good. Traps are really tight now.
9 hours sleep !!! YEAH !!!!

Back to school tomorrow, that sucks :(

Legs are worse today, always the 2nd day that sucks, now its hard to sit :(
Quads are much sorer than hams :(

Assassinator
03-20-2003, 02:03 AM
20-03-03

It's so fun to drive, took a few friends for a spin, and a lady :)

Sleep : 6 hours !!!! Back to school !!!! I have not et adjusted.

Diet : 1 meal so far, 3 sandwhiches, 5 more meals to come.

Workout : BACK / TRICEPS

Regular pullups - weighted, i always always do wide grips, but im doing lat pullies, so it doesnt matter.
Lat Pulldowns.
T bar row - 175 lbs, i want to get that weight this week, 4-5 reps, hope i can stand, legs are still very sore.
Seated Rows - I wanna pull the whole stack 245 lbs for 5-6 reps.
I did 225 for 6 last week.

Decline Skulls, if someone can help me.
Dips
Pushdowns.
Workout partner is on anti biotics, so he's outta action for 2 weeks.

Assassinator
03-20-2003, 11:56 AM
5 meals ...
VERY TIRED !!!

Very bad back workout.
Same weight on t bars as last week,
Lat pulldowns sucked.
Negatives on pullups--- hmm somehting new, not to bad.

121 lbs x 5, decline skulls, now those were tough !
172 x 4 on dips
Some nice pushdowns to finish with.

AVERAGE TRY WORKOUT, BELOW AVERAGE BACK WORKOUT.

Next 2 days, REST !

Assassinator
03-21-2003, 03:49 AM
21-03-2003

Sleep : 9 hours !!!! :) - No school :)
Diet : 1 meal down so far.

Yesterday i was out, had to eatm, so i had a 220 gram hamburger :(

Assassinator
03-21-2003, 08:28 AM
3 meals down only :(
been out most of the day ......
hhhmmm since i got my license, i dont seem to be eating :(

Assassinator
03-22-2003, 03:27 AM
22-03-2003

Sleep : 5 hours, 5 AM - 11 AM !!!
AINT THAT GREAT, im still half asleep, but i cant fall asleep.

Last night i went out, i barel ate for 5 hours !!!! very bad.

Running out of food soon.

I better get this week to a good start, must get sleep tonight.

My whole body feels weak and tired

Assassinator
03-24-2003, 03:15 AM
23-03-2003

SLEEP: 12 HOURS !!!!!!
Diet : Only chicken, no food :( 5 meals

Workout - CHEST BICEPS

Incline BB

45 lbs x 12
110 lbs x 9
154 lbs x 8
176 lbs x 8
193 lbs x 6
210 lbs x 4
210 lbs x 4

Flat BB -

176 lbs x 7
187 lbs x 6
187 lbs x 4

Incline DB Flyes

55 lbs x 8
55 lbs x 8
55 lbs x 9

Biceps :

EZ BAR CURLS :

70 lbs x 14
90 lbs x 10
100 lbs x 8
110 lbs x 8
121 lbs x 4

Standing ALT curls :

45 lbs x 10
45 lbs x 10
45 lbs x 10

Standing Cable curls :

154 lbs x 7
154 lbs x 6
154 lbs x 5

Workout was ok .... took me 55 minutes.

I have a schoo tour for 3 days, so i will have to miss my shoulder workout. That sucks. IM DOING LEGS 1 DAY BEFORE A 3 DAY TOUR :) aint that good ?!?!?!?!?

I dont care, they must get me a wheel chair.