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Strider2
07-06-2003, 06:07 PM
Righty o, I'm 19 and i have been weight-lifting for about 7 months now. I'm somewhere around 178 pounds, i'll have to find out sometime what my body fat percentage is. My plan is to get to about 160ish pounds and then try to bulk up a bit after that. My friend says that i should bulk now but i'm not very confident about my bodyfat.


This is what i'm capable of now :

Benchpress : 165 max (lame)

Squat : 165 for 10 (even worse)

Deadlifts : 220 for 4


I work in splits of :

Shoulders & Legs
Back & Biceps
Chest & Triceps
Rest (sometimes more rest depending on how my body feels)
Repeat


I'll put measurements in sometime just for the sake of information.


well, here we go...lets see some gains.

pruneman
07-06-2003, 08:14 PM
Welcome to the boards strider! Good luck with your goals. I would personally agree with your friend and suggest bulking for several reasons....When you are bulking, you will see significant gains in your lifts. also, it will give you a solid frame to cut that perfect figure from :D. that's just my opinion. I am also bulking and I love it.

I guess I shouldn't leave without giving you a little :spam: first

Good luck and keep postin'!

-Pman

JuniorMint6669
07-06-2003, 10:35 PM
Bulking is fun, cutting is hard. Do what ya gotta do to get where ya wanna get. GOOD LUCK!

Here, some more :spam: for ya ;)

Strider2
07-07-2003, 08:30 AM
Thanks for the input. I think i might give bulking a try.

It feels like i've been weight-training for ages now but i've never really done anything to my diet whilst training. Can you give me any pointers on bulking (hopefully more specific than "eat"). I dont want to screw it up and end up getting a bigger gut. What weight do you think i should get to before cutting? I'm pretty new to this bulking and cutting stuff.

Mik
07-07-2003, 08:35 AM
Welcome to the boards Strider. I would recommend getting at least 1g of protein per lb of bodyweight, try to get at least 25% of your calories from EFAs and some low GI carbs (except post workout where you want high GI) to make up the difference. What does your diet look like now? How many cals you eating?


Good luck with your goals.

JuniorMint6669
07-07-2003, 09:56 AM
Find your maintainance and eat slightly above that, following mik's reccomendations. Im new to bulk/cut myself. I did a quicky one month bulk, and im back to cutting. How long you want to stay on either depends on how large you want to get (muscles) and how small you want to get (bf%). Im sure there are others here who can offer some better insight than me though :D

Wu36
07-07-2003, 10:38 AM
Please don't overdo the bulk, you'll save yourself so much trouble cutting back down. Slight caloric increase is how i'm gonna do it now, no more of this at least 20cals per lb.

Strider2
07-08-2003, 07:32 AM
Well i went onto Fitday.com to find out my calories and protein etc. and it said:

Calories : 2300
Protein : 124 (23%)
Carbs : 153 (25%)
Fat : 127 (52%)

Thats not too good is it, I feel like i ate lots on that day and then i found out off a site that my maintenance calories is about 3000...OMG can that be true?

pruneman
07-08-2003, 11:46 AM
Don't rely to heavily on formulas. Fat intake looks a little high compared to the other macros. Fat helps you feel satiated so if you replace some of the fat with some protein and carbs, I think that you will find your inake increasing.

BTW I agree with wu. you don't want to overeat too much even when youre bulking. Too much food will make you fat and sluggish.

midee1
07-08-2003, 06:08 PM
:withstupi

I agree eat big but eat clean. I myself can tell a big difference at the gym when I am full on good food versus junk. I have more energy and get a better workout.

BTW welcome to the boards and :spam:

cphafner
07-08-2003, 06:32 PM
i would decide to cut or bulk based on what you look like in the mirror. Do you look like you should cut(ie. high bf) or do you look skinny and could use some muscle. Bulking doesn't always=gain 20 lbs. You can do a slow bulk and put on some lean muscle. Good luck with whatever you choose

Strider2
07-10-2003, 09:07 AM
Back

Pull-ups
4 reps (funny, i'v done 8 before)

Lateral Pulldown (machine)
3 sets of 10 on #11 (i'll move the weight up to 12 next time)

Seated Row (Machine)
3 sets of 10 on #15

Bent-over Rows (smiths)
8 reps of 88
6 reps of 110
4 reps of 132

Biceps

Barbell Curl
2 sets of 8 on 66
2 sets of 4 on 77

Preacher Curl
2 sets of 8 on 55
2 sets of 6 on 60

Concentration Curls
3 sets of 4 on 30
2 sets of 8 on 26

Note: for some reason I didn't feel like i had much energy today.

Wu36
07-10-2003, 12:39 PM
Was your diet off? Sleep?
its always good to find out what can potentially kill your sessions.

Strider2
07-12-2003, 02:43 PM
11/7/03

Chest

Benchpress
3 sets of 8 on 132
1 set of 4 on 143
1 set of 10 on 110

Biangular Press (Machine)
1 set of 10 on 110
1 set of 6 on 176
1 set of 4 on 200

Incline Bench (smiths)
1 set of 10 on 110
1 set of 8 on 132
1 set of 6 on 143

Dumbell Press
3 sets of 6 on 44

Dumbell Flyes
3 sets of 10 on 26

Triceps

Skullcrushers
3 sets of 10 on 44

Close-grip Benchpress
3 sets of 10 on 88

Rope pulldown
3 sets of 10 on #10

Geez...i was happy about this workout, i completed the 3 sets on the benchpress so i'll be putting up the weight...felt like forever.

Diet : I most probably had quite a bit of protien and calories but i think there was too much fat. After the gym i went to a buffet and had about 8-9 pieces of chicken then a few hours later had a pizza...mighty meats...yum yum.

pruneman
07-12-2003, 02:52 PM
Nice chest day Strider.

BTW what does your routine look like?....just curious

Strider2
07-12-2003, 04:22 PM
It's on the first post. I had a few rest days before back & Biceps so i'll be doing shoulders & Legs tommorrow.

Strider2
07-13-2003, 02:38 PM
Legs

Squats
1 set of 10 on 165
1 set of 8 on 176
1 set of 6 on 187
1 set of 3 on 200 (failed on fourth)
1 set of 8 on 154

Leg press (machine)
3 sets of 10 on #10

Leg extension (machine)
2 sets of 10 on #15
2 sets of 10 on #20 (the rack)

Damn, forgot about standing calf raise today

Shoulders

Shrug-mania

Barbell Shrug
1 set of 10 on 110
1 set of 10 on 176
1 set of 10 on 198
1 set of 10 on 220

Biangular Shrug
1 set of 10 on 264
1 set of 10 on 280

Smiths Shrug
1 set of 10 on 154
1 set of 10 on 176
1 set of 10 on 198
1 set of 10 on 154

*I went a bit psycho today on the shrugs, my traps felt stretched and my forearms were buzzing

Military Press (Smiths)
1 set of 10 on 88
1 set of 10 on 110
1 set of 3 on 132
1 set of 4 on 120

Lateral Raises (Dumbells)
3 sets of 10 on 12

upright cable-crossover
1 set of 10 on #3
1 set of 10 on #5
1 set of 10 on #6

Diet: I went home to find out that we were having a bbq. sausages, burgers, chicken burgers, spicy chicken burgers, you name it, not that healthy but hey, there you go. Also had a protein shake before workout, made with water. Note to self, never make a protien shake with water, tastes terrible. Milk, Milk , Milk.

Strider2
07-15-2003, 03:04 PM
Weight : 182

Well I havent been to the gym in 2 days because i needed to rest. After doing so many shrugs, my traps were pretty sore. Funny thing is my whole back was sore.

I'm ready to go to the gym tomorrow. Back & Biceps. Depending how i feel i might do deadlifts tomorrow.

I have put on about 4 pounds in just over a week which is a little too much. I have been keeping my normal diet, but replacing diet coke for a pint of milk in my work breaks, and taking 1 or 2 mrp protein shakes on workout days. It's funny how much a little difference makes.

I have just ordered a bodyfat caliper so that should be through soon. So i'll post my % soon...depending on how embarassing it is.

pruneman
07-15-2003, 03:39 PM
The workouts are looking really good strider. No shame in taking a day or two off if youre sore. Don't want to overtrain

BTW...hows about postin' that diet of yours? :D

Strider2
07-17-2003, 10:34 AM
I'll post my diet soon.

Well just found out that i'm 20% body fat. Oh well back to losing weight again. Well, roughly that would equate to:

Fat : 36lb
Lean Mass : 144lb

Strider2
07-18-2003, 03:52 PM
Well today was great and poor at the same time, i increased some exercises while others dropped

Back

Chin-ups
1 set of 7
2 sets of 5

Deadlifts
1 set of 10 on 154
1 set of 10 on 176
1 set of 8 on 198
and 1 set of 6 on 220 (yay +2)

Seated row (machine)
3 sets of 10 on #16

Lateral pulldown
1 set of 7 on #12 (felt amazingly hard)
2 sets of 10 on #10 (felt harder than it should of)

C curve lat pulldown (machine)
3 sets of 10 on #15 (wasnt easy)

Reverse peckdeck
3 sets of 10 on #8

reverse flyes (db)
3 sets of 10 on 11

Biceps

Concentration curls

1 set of 8 on 30 each arm
1 set of 6 on 30 each arm
2 sets of 8 on 26 each arm

Preacher Curl
2 sets of 4 on 55
1 set of 3 on 55 :cry:

Curl Machine
3 sets of 9 on 8# (could never get the tenth)


I've only done deadlifts 3 times and i've gone up 2 reps everytime. I am also only doing deadlifts about every 2-3 weeks.

Happy with the deadlifts, i wonder if it will be 8 reps next time?

Strider2
07-18-2003, 04:03 PM
measurements

chest : 39
waist : 36
Upper arm : 14
Forearm : 11 1/2
Upper leg : 22
calf : 15

Strider2
07-19-2003, 03:03 PM
Originally posted by Mik
Welcome to the boards Strider. I would recommend getting at least 1g of protein per lb of bodyweight, try to get at least 25% of your calories from EFAs and some low GI carbs (except post workout where you want high GI) to make up the difference. What does your diet look like now? How many cals you eating?


Good luck with your goals.

:hide:

Umm, i know i should of asked sooner but i didnt want to make a fool of myself.

What is EFAs and low/high GI carbs?

Strider2
07-21-2003, 01:23 PM
Been ill for a couple of days :cry:

So heres my diet for yesterday:

Calories : 0

Protein : 0
Carbs : 0
Fat : 0

Not able to go to the gym.

pretty good then.

Strider2
07-22-2003, 12:20 PM
Chest

Bench Press
3 sets of 7 on 138
1 set of 4 on 143
1 set of 4 on 132

Dumbell Press
3 sets of 10 on 48 :confused: whats going on there?

Biangular Press (machine)
1 set of 10 on 110
1 set of 8 on 154
1 set of 0 on 200 (just couldn't lift it)

Incline Bench (smiths)
1 set of 10 on 66
1 set of 10 on 110
1 set of 8 on 132
1 set of 6 on 143

Dumbell Flyes
3 sets of 10 on 26

Triceps

Close-grip Benchpress
1 set of 10 on 88
1 set of 9 on 88 :confused: oh well
1 set of 8 on 88

skullcrushers
1 set of 10 on 50
1 set of 8 on 50
1 set of 10 on 44

Tricep pushdown (machine)
3 sets of 10 on #16

Rope Pulldown
1 set of 6 on #12 (forgot my weight)
2 sets of 10 on #10#


Diet:

meal 1:
2 poached eggs, 2 rashers of bacon and 2 pieces of brown bread

Meal 2:
Small patatoes, peas, broad beans and a pork chop

Strider2
07-24-2003, 06:01 AM
Legs

Squats
1 set of 4 on 154

I stopped because i could feel my lower back straining, must have been a good deadlift session.

Leg Press (machine)
1 set of 10 on #10
1 set of 10 on #11
2 sets of 10 on #12

Seated Leg Curl (machine)
3 sets of 10 on #10

Leg Extension (machine)
3 sets of 10 on #20 (stack)

Standing calf Raise (machine)
4 sets of 12 on #20 (stack)

Shoulders

Shrugs (smiths)
1 set of 10 on 154
1 set of 10 on 176
1 set of 10 on 198
1 set of 10 on 220
1 set of 4 on 242 (felt my lower back straining again)

Shrugs (Biangular machine)
1 set of 10 on 286
1 set of 10 on 352
1 set of 6 on 418

Dumbell Shoulder Presses
1 set of 10 on 30
1 set of 8 on 44
2 sets of 6 on 44

Lateral Raises
3 sets of 10 on 13

Military Presses
warmed up on the bar, didnt like it so decided to give it a miss

Upright cable crossover
warmed up on low weight, hurt my chest from yesterday, decided to give it a miss


Coming to the end of my shoulders exercises i was toasted, chest was aching today and i could still feel the deadlifts. nevermind.


Diet:

Meal 1
1 poached egg, piece of gammon and beans with 2 pieces of brown bread.

Meal 2
Chips, peas and a nice large piece of cod.

Strider2
07-24-2003, 01:44 PM
Back

Chin-ups
1 set of 6
1 set of 5
1 set of 4
Chins are weird, they keep fluctuating

Lateral Pulldown
3 sets of 10 on #11

Seated Row (machine)
3 sets of 8 on #16
1 set of 5 on #20
1 set of 1 on #25 (stack)

Bentover Row
3 sets of 8 on 88
1 set of 6 on 99

Reverse Flyes (Machine)
3 sets of 10 on #8

Biceps

Barbel Curl
1 set of 2 on
2 sets of 8 on 88
1 set of 6 on 93

Ez Bar Curl
3 sets of 8 on 55

Preacher Curl
1 set of 4 on 55
1 set of 5 on 55
1 set of 6 on 55 (weird i thought it was the other way round)


Diet:

Meal 1
Bacon, Burger, Sausage, Beans and poached egg with 2 pieces of brown bread.

Meal 2
2 ham sandwiches

Meal 3
Chicken curry and rice

Strider2
07-27-2003, 09:38 AM
sigh...another 3 days of rest, my chest ached for about 4 days this time, maybe i'm doing to much?...nah...

Chest & Triceps tomorrow

Strider2
07-28-2003, 05:46 PM
sigh...i come back from illness to do 3 sets of 7 on 138 which i was well pleased with (especially after being ill). I then i come back to chest & triceps after 3 days rest feeling fresh and all to go on the bench and do 7, 5, 4. :cry:

I'm hoping that it was just an off day. It sure did knock me back tho. I was so depressed with this that i'm not going to log todays Chest & Tricep.

Diet:

Meal 1
poached egg, a piece of bacon, and beans, 2 pieces of brown bread.

Meal 2
Plate of chips with korma curry on top. tuttut naughty

and 1 apple

Strider2
08-18-2003, 06:55 PM
well I havent been bothered to post my sessions lately, but i think im ready to post again. I've still been training (to a mediocre standard), and now i'm going in with a vengeance.

Chest & tri tommorrow, lets see what happens.

Strider2
08-20-2003, 02:38 PM
Chest

Bench Press
3 sets of 8 on 138 (:D that makes me feel better)
1 set of 5 on 143

Dumbell Press
1 set of 10 on 48
2 sets of 7 on 53
1 set of 6 on 53
1 set of 10 on 40

Incline Bench press (smiths)
1 set of 8 on 110
2 set of 7 on 110

Dumbell Flyes
3 sets of 6 on 31

Triceps

Close Grip Bench Press
3 sets of 6 on 88

Skullcrushers
1 set of 6 on 50
1 set of 7 on 50
1 set of 8 on 50 (its weird when this happens)

Rope Pulldown
1 set of 8 on *10
3 sets of 10 on *9

I'm chuffed that I can move up to 143 on the bench, makes me feel totally motivated again.

Strider2
08-22-2003, 04:52 PM
Back

Lateral Pulldown
3 sets of 10 on #12 (last 2 on eachset cheated a little bit, started getting further and further away)

Seated row (machine)
3 sets of 8 on #17

Bent over row (smiths)
1 set of 10 on the bar
1 set of 8 on 110
1 set of 3 on 132
1 set of 5 on 121

C Curve lateral pulldown
3 sets of 10 on #16

Dumbell Rows
3 sets of 10 on 48

Biceps

My biceps were toasted by this point

Barbell Curl
1 set of 8 on 55
1 set of 2 on 77
2 sets of 5 on 61

Preacher Curl
2 sets of 4 on 55
1 set of 3 on 55
1 set of 10 on 33

Concentration Curls
2 sets of 4 on 31
1 set of 6 on 26

I'm wondering whether I should try Biceps first every now and again to see what i can really do. After all the back exercises my biceps are already done in pretty good. I have to wonder about these things because its not as if anyone is going to come onto my journal and give any advice, is there?

Strider2
08-24-2003, 03:40 PM
Well looks like I am going to have to take another few days off weight-training. The head gasket on my brothers car has blown up and i'm lending him my car so he can go to work. When i get it back I think i am going to go to the gym everyday, say 3-4 days weight-training and the rest cardio for 40-60 minutes. My weight loss has come to a halt so i think I need to really step up the cardio.

Well when i say step up, i mean start doing some cardio :D

Strider2
08-30-2003, 09:08 AM
My brothers car is still off the road, so he's still lending my car.

I can't go to the gym and it's excrutiating.

I can't help but feel lazy :cry:

Strider2
09-01-2003, 12:26 PM
just been to the gym and i've decided that i'm going to do Legs on a seperate day. By the time i've done legs i have nothing left for shoulders. I didn't really note what i did today because i was experimenting a bit with the squats. I've decided to go much deeper with the squats cause it really does me in which is a good sign.

Strider2
09-09-2003, 05:24 PM
Well today I TRIED to do a chest & triceps session.

First I warmed up on the bar and then i loaded up 143. well i struggled 4, I was really expecting to hit 6 or 7. as i was struggling the 4th rep my chest felt really tight. I got up and me left peck was in pain. I thought that maybe I didnt warm up enough so i took the weight of and tried again. At the bottom of the ROM I felt the pain intensify. So i thougth it wasnt meant to be. If i would have tried 143 again I swear that i would have ripped it. so I thought i would have to do Biceps instead.

Nightmare...

Strider2
09-13-2003, 03:03 PM
My left pec feels fine now, however it was giving me a bit of jip for a few days. I think I am ready to try again on monday.

The only conclusion that I can come up with is that the day before I did 1 set on the bench and 2 1-rep maxes, so It's not as if I did anything excessive the day before. Anyway i dont think I will be trying that again.

Dedicated
09-13-2003, 06:49 PM
Nice journal, nice lifts. We are about the same muscle-wise so it's cool to see what you lift.

Strider2
09-20-2003, 08:02 AM
thanks for stopping by, all comments are welcome. When I have time I will stop by your journal.

Coke
09-20-2003, 08:13 AM
You are one Real Bro! ...everyone should be so lucky to have a bro like you to lean on in bad times - :)

...Keep pumping the iron man

midee1
09-20-2003, 09:53 AM
Originally posted by Strider2
Well today I TRIED to do a chest & triceps session.

First I warmed up on the bar and then i loaded up 143. well i struggled 4, I was really expecting to hit 6 or 7. as i was struggling the 4th rep my chest felt really tight. I got up and me left peck was in pain. I thought that maybe I didnt warm up enough so i took the weight of and tried again. At the bottom of the ROM I felt the pain intensify. So i thougth it wasnt meant to be. If i would have tried 143 again I swear that i would have ripped it. so I thought i would have to do Biceps instead.

Nightmare...

Sounds like you did the right thing to stop. Better to heal quickly now than to really injure it and spend months healing.:)

Strider2
09-20-2003, 03:35 PM
Wow, no one has posted on my journal for ages and ages and suddenly 3 people post in such a short time, makes me feel all warm and fuzzy inside.

Just wait until I get back to uni, I will be on a strict training regime with my diet all in order. Its hard at the moment because I am working a lot of 12 hour shifts before I get back to uni so Its been hard to fit it in.

Well heres looking forward till then.

Strider2
09-20-2003, 05:35 PM
17th Sep

Chest

Bench Press
10 reps of the bar
5 reps of 143 (was hoping to get 6-7)
7 reps of 138
6 reps of 138 (I thought I was going to have a bad day...)

Dumbell Press
10 reps of 26 (didn't feel very comfortable)
(...and then out of no where) 10 reps of 53 :confused:
5 reps of 57
6 reps of 57

Dumbell Flyes
3 sets of 10 on 31 (wow even better)

Bent over cable X
10 reps of #4
8 reps of #7
2 sets of 10 on #6

Triceps

Skullcrushers
10 reps of 55
8 reps of 55
10 reps of 50

Rope pulldown
10 reps of #10
10 reps of #11
8 reps of #12

Rope pullover
10 reps of #9
9 reps of #9

This weightlifting lark is screwed up. I felt I did pretty poor on the bench and then did amazing on the dumbell press and flyes. Sure did feel like a good session though.

Strider2
09-22-2003, 03:43 PM
Measurement & Body Fat Update

Measurements

Chest : 39 > 37.5
Waist : 36 > 34
Upper Arm : 14 > 13.5
Lower Arm : 11.5 > 11.5
Upper Leg : 22 > 21.25
Lower Leg : 15 > 15

I would like then to go up really (except for waist :D ) but I suppose the fat has to come off.

Body Fat

17.5% which equals:

148.5 lbs of lean
31.5 lbs of fat

Strider2
09-26-2003, 03:30 PM
yay I bought some 34 waist trousers today and they fit! :D

Coke
09-27-2003, 04:31 AM
congrats on the new pant size...it must be a great feeling to make it happen! - ;)

Strider2
09-27-2003, 08:10 AM
Thanks CoCoa...and it does feel good.

Strider2
10-04-2003, 11:05 AM
30th Sep 2003

Legs & Shoulders

ATF Squats
10 reps of the bar
10 reps of 132
8 reps of 132
5 reps of 132

Shrugs
12 reps of the bar
10 reps of 176
10 reps of 198
10 reps of 220
8 reps of 231

Leg Press
8 reps of #11
8 reps of #11
8 reps of #11

Dumbell Shoulder Press
8 reps of 26
8 reps of 44
8 reps of 44
8 reps of 44

Seated Leg Curl
10 reps of #11
10 reps of #11
10 reps of #11

Lateral Raise
10 reps of 11
10 reps of 13
10 reps of 15

Leg Extension
10 reps of #20
10 reps of #20
10 reps of #20

Standing Cable X
10 reps of #5
10 reps of #6
10 reps of #7

Strider2
10-04-2003, 12:44 PM
2nd Oct 2003

Back & Biceps

Chin-ups
9 reps of BW + 1 Neg
8 reps of BW + 2 Neg
6 reps of BW + 4 Neg

Lateral Pulldown
10 reps of #11
10 reps of #11
10 reps of #11

Bent Over Rows
10 reps of 88
10 reps of 99
10 reps of 110

Reverse Dumbell Flyes
10 reps of 22
10 reps of 22
10 reps of 22

Barbell Curls
4 reps of 88
8 reps of 77
6 reps of 77

Ez Curls
10 reps of 55
8 reps of 60
5 reps of 66

Preacher Curls
3 reps of 55
5 reps of 44
6 reps of 44

Concentration Curls
7 reps of 26
7 reps of 26
7 reps of 26

Strider2
10-04-2003, 12:59 PM
4th Oct 2003

Chest & Triceps

Bench Press
10 reps of the bar
8 reps of 143
7 reps of 143
4 reps of 143

Dumbell Press
10 reps of 26
0 reps of 57 arghhhhhhhhhhh!!!!!!!!!
0 reps of 52 ARGHHHHHHHHH!!!!!!!
10 reps of 48

Dumbell Flyes
10 reps of 35
10 reps of 35
10 reps of 35

Bent Over Cable X
10 reps of #7
10 reps of #7
8 reps of #8

Skullcrushers
10 reps of 55
10 reps of 55
10 reps of 55

Rope Pulldown
10 reps of #11
10 reps of #11
10 reps of #11

Rope Pullover
10 reps of #9
10 reps of #9
10 reps of #9

I thought that the bench press improved, but i don't know what happened on the dumbell press. Also after my first set on the dumbell flyes I had to check that I had the right dumbells because it felt relatively easy. On C&T day I always find that I have a bad day on some exercises and a good day on the others.

Coke
10-04-2003, 01:06 PM
Lots of work there man, nice session - keep up the good work!

Strider2
10-14-2003, 03:46 AM
Thanks CoCoa, but jeez this weight-training is a long and laborious task.

13th Oct 2003

Chest, Biceps and Forearms

Chest

Bench Press
12 reps of the bar
6 reps of 143...sigh
8 reps of 132
6 reps of 132

Dumbell Press
10 reps of 26
8 reps of 53
8 reps of 53
8 reps of 53

Dumbell Flyes
8 reps of 40
6 reps of 40
8 reps of 35

Bent Over Cable X
8 reps of #8
6 reps of #8
7 reps of #8

Biceps

Ez Curls
10 reps of 60
10 reps of 66
8 reps of 71

Preacher Curls
10 reps of 55
6 reps of 60
6 reps of 60

Concentration Curls
7 Reps of 31
6 reps of 31
9 reps of 26

Wrist Curls
6 reps of 66
10 reps of 55
10 reps of 55

Reverse Wrist Curls
10 reps of 33 (realized I was moving my arms)
6 reps of 33
9 reps of 28


Diet

Meal 1 - 2 Bowls of Chocolate Hoop Cereal
Meal 2 - 2 Tuna & Mayonaise Rolls
Meal 3 - Peas, Potatoes & a Pork Chop

d-bol_dale
10-14-2003, 04:05 AM
Nice session but that diet is poor man get some more protein and calories down your neck

Coke
10-14-2003, 06:11 AM
at least get a protein drink in or something - ;) ...cool work at the gym, nice effort bro

Strider2
10-14-2003, 02:46 PM
D-Bol & Cocoa - I have been educating myself a lot on the training side but I really need some nutritional advise. I would really appreciate it if you guys can post an example diet for gaining about 1 pound a week. I'm just going to try bulking for about 2 months to see how it goes.

Back, Triceps & Abs

Back

Chin-ups
6 reps of BW + 4 neg
6 reps of BW + 4 neg
6 reps of BW + 4 neg

Lateral pulldown
8 reps of #11
10 reps of #10
10 reps of #10

Bent Over Rows
10 reps of 110
8 reps of 115
8 reps of 120

Reverse Dumbell Flyes
8 reps of 26
10 reps of 22
8 reps of 22

Triceps

Close Grip Bench Press
10 reps of 88
10 reps of 99
10 reps of 110

Skullcrushers
10 reps of 60
8 reps of 60
10 reps of 55

Rope Pulldown
10 reps of #10
10 reps of #10
10 reps of #10

Abs

Weighted Crunches
20 reps of BW + 12 (must have done them wrong)
10 reps of BW + 12
10 reps of BW + 12

Leg Raise
10 reps of BW + 7
10 reps of BW + 7
10 reps of BW + 7

Ab Roller
30 reps
30 reps
30 reps

Note: putting chest & Bi and back & tri 2 straight after each other wasn't a good idea. I think I'll put legs as the second day next week.


Diet

Meal 1: Bowl of Cheerios & Milk
Meal 2: Sweet & Sour Beef
Meal 3: 2 Cheese & Ham toasties
Meal 4: Egg & Chips

Strider2
10-16-2003, 04:31 PM
16th Oct 2003

Shoulders & Obliques

Shoulders

Arnolds
10 reps of 26
8 reps of 40
8 reps of 40
8 reps of 40

Shrugs
10 reps of 198
10 reps of 220
10 reps of 231
10 reps of 198

Military Press
10 reps of the bar
10 reps of 110
8 reps of 121
8 reps of 121

Lateral Raise
10 reps of 18
8 reps of 20
8 reps of 20

Standing Cable X
6 reps of #7 (lats were straining from tuesday, so I thought I would take it easy)
10 reps of #3
10 reps of #3

Obliques

Side Bends
10 reps of 31
10 reps of 31
10 reps of 31


Diet

Bowl of cheerios & Milk
turkey sandwich & pint of milk
2 Cheese & Ham Fahitas
ham sandwich
Chicken Tika Masala :drooling:

hows that for calories? too much most probably.

Strider2
10-17-2003, 06:13 AM
wow, after the first week of this new routine I am aching more than I normally do. Everything thing upperbody is aching including my obliques which feels weird. I most probably need some time to get into the new routine.

After so long of eating sensibly, It is really weird eating plently of food, I'm also usually drinking milk instead of that crappy diet coke stuff. I'm not really counting the calorie or anything yet, but I might start to do that sometime when I am better informed. The plan is to constantly put 10lbs on then take 10lbs off so In time I will be at 175 pounds with a low bodyfat %.

Oh and don't have a go at me but I am not doing Legs this week because I have a Indoor Bowls Welsh Trial on Sunday, and I really need my legs to be fully functional.

Coke
10-17-2003, 12:26 PM
good shoulder session bro

...good luck at the trials this weekend -:)

Strider2
10-17-2003, 01:56 PM
Thanks Co, I'll need it.

is the diet still poor? any suggestions?

Diet:

Bowl of cheerios
Burger, Beans and chips
Scrambled Egg on Toast
MetRx MRP
cheese & ham toastie

Coke
10-17-2003, 02:11 PM
I'd say your diet is ok because I have seen worst - :D

...it would not hurt to grab a containter of whey protein and eat more in general -just start experimenting as I am (who has all the answers man?!-;) )

Strider2
10-17-2003, 03:52 PM
well, not being the worst is a start. :D

Strider2
10-21-2003, 03:13 AM
Well I'm giving bulking a try and after a week I put on a pound, which I think is good. This morning however I woke up with puffy eyes and rashes around my armpits and the top of my legs. I wouldn't be surprised if I end up losing a few pounds, so...:thumbup:

I'm going to see the doc now.

Strider2
10-21-2003, 04:23 PM
well, the doc said that it looked like I had some allergic reaction or something. Well the last week i've been taking these things called Norateen Heavyweight 2, so it might be them and it might not. I'll leave them a week or 2, then try again. If it happens again I will chuck them.

On a lighter note I got to the second stage of the international trials on sunday.

Strider2
10-22-2003, 08:10 AM
Well, this morning I woke up with no voice and inflated hands...nice. Well, I changed my mind, I'm gonna chuck those pills. So looks like I'm out of it for another week. I just want to follow a routine perfectly for a few months, IS THAT TOO MUCH TO ASK?! :cry:

Dedicated
10-22-2003, 12:19 PM
You have impressive strength on the militaries for your weight. Hope you feel better soon.

Strider2
10-22-2003, 02:06 PM
really? thanks.

I'm hoping to get back on track real soon.

Strider2
10-28-2003, 09:19 AM
27th Oct 2003

Chest, Biceps and Forearms

Bench Press (Smiths)
10 reps of 154
10 reps of 154
8 reps of 154

Dumbell Press
10 reps of 26
6 reps of 53
10 reps of 48
10 reps of 48

Dumbell Flyes
6 reps of 40
8 reps of 35
8 reps of 35

Bent Over Cable X
8 reps of #8
8 reps of #8
8 reps of #8

Ez Curls
10 reps of 66
8 reps of 72
4 reps of 77

Preacher Curls
5 reps of 60
6 reps of 60
6 reps of 60

Concentration Curls
7 reps of 31
7 reps of 31
5 reps of 31

Wrist Curls
10 reps of 55
10 reps of 55
10 reps of 55

Reverse Wrist Curls
10 reps of 28
10 reps of 28
8 reps of 28

Strider2
10-28-2003, 09:31 AM
28th Oct 2003

Legs

Squats (warmup)
10 reps of the bar
2 reps of 154

Deadlifts
10 reps of 132
10 reps of 176
6 reps of 220
10 reps of 132

Leg Extension
10 reps of #20
10 reps of #20
10 reps of #20

Seated Leg Curl
10 reps of #12
10 reps of #12
10 reps of #12 (Damn this was hard)

Dumbell Lunges
10 reps of 31
7 reps of 31
10 reps of 26

Standing Calf Raise
20 reps of #20
20 reps of #20
20 reps of #20
20 reps of #20

Well Its been ages since I've done deadlifts and I haven't lost any strength on them so thats good.

Diet

Meal 1 - Bowls of branflakes and milk
Meal 2 - 2 sausage sandwichs
- protein milkshake after workout
Meal 3 - Fish and chips
Meal 4 - Ham and Egg Roll + pint of milk
Meal 5 - Ham and Egg Roll + pint of milk

Strider2
10-29-2003, 08:16 AM
Ahhh....Deadlifts.

I may be walking like a freak but it feels good. ;)

Strider2
10-30-2003, 10:33 AM
30th Oct 2003

Shoulders & Obliques

Arnolds
8 reps of 40
8 reps of 40
8 reps of 40

Upright Rows
10 reps of 66
10 reps of 72
8 reps of 77

Shrugs
10 reps of 198
8 reps of 220
6 reps of 231

Lateral Raise
10 reps of 20
10 reps of 20
10 reps of 20

Standing Cable X
10 reps of #7
8 reps of #7
10 reps of #6

Side Bends
10 reps of 26
10 reps of 26
10 reps of 26

Strider2
11-05-2003, 09:24 AM
4th November 2003

Chest, Biceps and Forearms

Chest

Bench Press
8 reps of 88
8 reps of 143
6 reps of 143
4 reps of 143

Dumbell Press
8 reps of 57
5 reps of 57
8 reps of 53

Dumbell Flyes
8 reps of 40
8 reps of 40
8 reps of 40

Bent Over Cable X
10 reps of #8
8 reps of #8
8 reps of #8

Biceps

Ez Curls
10 reps of 66
10 reps of 72
10 reps of 77

Preacher Curls
8 reps of 61
6 reps of 61
8 reps of 55

Concentration Curls
8 reps of 31
6 reps of 31
8 reps of 26

Forearms

Wrist Curls
10 reps of 61
10 reps of 61
10 reps of 61

Reverse Wrist Curls
10 reps of 28
10 reps of 28
10 reps of 28

Coke
11-05-2003, 08:15 PM
...looks like you had a few days off dude, the chest/bis looking very well!

keep it up bro! - :thumbup:

Alke
11-05-2003, 09:04 PM
hey strider, just noticd your journal, wanted to drop in and say what up! :D

congrats on staying consistant in your training, your doing great and you even said yourself your happy with the workouts. It can be hard to find a routine that keeps you motivated to see results.

sooooo, lets see if I can help you with some other links in the chain for BB, like the others have said, we have seen MUCH worse diets in here LOL, so dont sweat it so much bro' :)

uhm, formulas are written in stone, but they do help give you a starting base for workng out how much food is needed for a cut or a bulk. What I was told, and has worked for me and others, is to take your weight and multiply by 14. this is your maintenance calories (remember, this is just an estimate)

to lose weight = minus 500 to the total = number of calories to eat per day to lose a pound a week
to gain weight = add 500 to the total = number of calories to eat per day to gain a pound a week.

these are estimates. If at the end of a week you gain more or less than a pound, then you add or subtract 200 calories from the total = amount of calories to eat per day

always weigh yourself at the same time and the same day of each week to limit mind games.

ex: you weigh 195lbs
195x14 = 2730
bulk = 2730+500=3230 calories per day to gain a pound a week
cut = 2730-500=2230 calories per day to lose a pound a week

it takes a while to dial in your calories, and it is difficult to count them all, but even if you use a rough estimate and go by this starting formula you can eventually come to your own calorie needs. It takes some patience and can seem like extra homework, but it works.

Dont worry so much about micro/macro nutrients, just eat the calories for now and keep most of them protein, and eat your carbs from different sources each time mixing them up between fruits, vegatables, ptoatoes, rice, bagels and cereal like grape nuts and oatmeal.

Get your protein from tuna mostly, and switch between eggs, chicken, salmon, turkey for variety. None of that sliced sandwich meat crap though......

get some whey if you havent already, YOU NEED IT! two times a day with water or milk, depending on your calories. Optimum nutrition is most popular.

get some Flax oil or fish oil caps for your EFA's. these are your healthy fats, you need them to keep your artieries clean and prevent plaque buildup and good for the heart. better blood flow = good. Also eat some handful of almonds every day or once every other day, these are healthy fats too.

eat natural peanut butter, this stuff is great. healthy fats and protein to boot!

When cutting fat out of foods, whether bulking or cutting, it is important to keep the good fats coming in, lowering cholesteral and stuff.

dont worry about buying too many supps right now, you said you been lifting 7 months? still new then, so just take in the WHEY and FLAX or FISH CAPS and spend the rest of your money on GOOD CLEAN FOOD.

once you figure out calories, take the time to prepare your food ahead of time to eat during the day. Stuff to put in your backpack for each day:
grab the bagels, cans of tuna with a can opener, boiled eggs, natty peanut butter sandwiches, protein powder in baggies to add to milk or water, a few protein bars, fruits, vegatables and your set bro = takes 5-10 minutes each morning to prepare.

pre-workout
get a good meal in your a few hours before you workout
one hour to thirty minutes pre workout get some fruit or milk in you to create boost of energy. stay away from energy drinks

post workout
get some protein shake in you - pronto
some people like spree post workout for the dextrose, or you you can grab a some fruit to get some carbs back in your system quick

and as long as you eat a solid meal 1-3 hours after working out your covered for recovery.

I think I covered most of the stuff you had questions about, if you can think of anything else, pm me or post it here. cheers bro'

oh yeah, and get a Multi-Vitamin in you. Your an athlete now so you need your vitamins :D :D

keep up the good work!

Strider2
11-06-2003, 04:04 AM
Thanks a bunch Kenn, this is just the info I needed.

I think starting tomorrow I'm gonna try counting all the calories. This first problem is finding out how many calories are in certain food, but there we go, i'll learn in time. According to the formula, my maintenance is at 2500, so i'll try 3000 for a while and see what happens. I should be cutting but I just got impatient, cause I wanted to give bulking a try. The first week I put on a pound, the second I put on about 3 so I really need to start counting cals. I'll definatly have to cut out frosties and choco hoop crap from the mornings and start eating oatmeal.

Thanks for stopping by, feel free to come by again.


None of that sliced sandwich meat crap though......

HAHAH

Thanks again CoCoa, your ongoing support is invaluable.

Strider2
11-07-2003, 10:35 AM
6th November 2003

Back, Triceps and Abs

Back

Bent Over Rows (Smiths)
10 reps of 132
10 reps of 132
10 reps of 132
8 reps of 132
10 reps of 110

Dumbell Rows
8 reps of 66
8 reps of 66
8 reps of 66

Reverse Dumbell Flyes
8 reps of 26
8 reps of 26
8 reps of 26

Lateral Pulldown
6 reps of #12
8 reps of #11
10 reps of #11

Triceps

One Handed Tricep Pulldown
25 reps of #4
10 reps of #5
10 reps of #5

Skullcrushers
10 reps of 55
10 reps of 55
10 reps of 55

Abs

Weighted Crunches
12 reps of 11
12 reps of 11
12 reps of 11

I was a little short of time today, so I didn't do as much as I wanted, but I think I did a fair bit.

Coke
11-07-2003, 03:40 PM
Dude you ain't playin around, good to see you in there like this bro!

Strider2
11-07-2003, 03:56 PM
7th November 2003

Legs

ATF Squats
10 reps of the bar
10 reps of 132
8 reps of 132
6 reps of 132

Stiff Legged Deadlift
10 reps of 88
10 reps of 99
10 reps of 110

Leg Extension
10 reps of #20
10 reps of #18
10 reps of #19

Seated Leg Curl
10 reps of 11
10 reps of 11
10 reps of 11

Calf Raise
20 reps of #20
20 reps of #20
20 reps of #20
20 reps of #20

At the moment I'm really trying to think of ways to eat "clean". I'm finding it hard work cause almost all my life my meals have consisted of

something & Chips (fries)

I think I need to compile a list of "clean" meals. I can have Chicken & Potatoes, but i cant eat that all the time. One of my major problems is that the only vegetables I can eat is potatoes and peas; makes it even harder.

Thanks CoCoa :thumbup:

So CoCoa, how long have you been in this game?

Alke
11-07-2003, 04:09 PM
nice leg day stryder! those some good numbers for ATF squats.

Coke
11-07-2003, 04:09 PM
I've been into it a few years but took an extended layoff and then joined Powerhouse Gym last November, but did not really get going like I wanted until Feb'03...Bro I have been very serious about it though since June of this year...

Strider2
11-07-2003, 04:18 PM
CoCoa - Just looked at your journal and your doing some crazy weight, good job bud.

Kenn - Thanks, those ATF's make me want to cry.

Strider2
11-11-2003, 08:17 AM
10th November 2003

Chest, Biceps and Forearms

Chest

Bench Press
8 reps of 143
4 reps of 149
8 reps of 132

Dumbell Press
8 reps of 57
7 reps of 57
6 reps of 57

Dumbell Flyes
8 reps of 40
8 reps of 40
8 reps of 40

Bent Over Cable X
10 reps of #8
10 reps of #8
10 reps of #8

Biceps

Ez Curls
9 reps of 77 (Wrist was hurting so I thought I would go for higher reps)
20 reps of 33
20 reps of 44

Preacher Curls
10 reps of 44
10 reps of 44
3 reps of 66

Concentration Curls
8 reps of 31
8 reps of 31
10 reps of 22

I was low on time and my wrists were aching a bit, so I thought I would ditch the forearm stuff for today.

Strider2
11-11-2003, 08:23 AM
11th November 2003

Shoulders and Obliques

Shoulders

Arnolds
10 reps of 40
10 reps of 40
10 reps of 40

Upright Rows
10 reps of 77
8 reps of 82
7 reps of 82

Shrugs (2 second holds)
10 reps of 154
10 reps of 176
8 reps of 198

Lateral Raise
10 reps of 22
9 reps of 22
10 reps of 18

Obliques

Side Bends
10 reps of 31
10 reps of 31
10 reps of 31

Strider2
11-14-2003, 08:04 AM
13th November 2003

Back, Triceps and Abs

Back

Chin-ups
7 reps of BW + 3 neg
6 reps of BW + 4 neg
4 reps of BW + 6 neg

Bent-Over Rows
10 reps of 121
8 reps of 126
8 reps of 126

Reverse Dumbell Flyes
10 reps of 26
10 reps of 26
10 reps of 26

Triceps

Skullcrushers
10 reps of 60
10 reps of 60
10 reps of 60

One Handed Tricep Pulldowns
8 reps of #5 (wow these were really hard)

Tricep Pulldown
10 reps of #10
10 reps of #10

Abs

Weighted Crunches
15 reps of BW + 10
10 reps of BW + 10
10 reps of BW + 10
15 reps of BW

I run out of time again today, I wanted to do a few more sets

Strider2
11-14-2003, 08:13 AM
14th November 2003

Legs

Deadlifts
10 reps of 132
7 reps of 220
2 reps of 220 (a bit of grip failure)
10 reps of 132

Leg Extension
10 reps of #20
10 reps of #20
12 reps of #20

Ok I was going to do Laying Leg Curl because the seated leg curl is broken. I tried the LLC but it felt really uncomfortable so I just decided to through in another Quad exercise.

Leg Press
10 reps of #10
10 reps of #11
10 reps of #11 (after moving the seat closer)

Dumbell Lunges
10 reps of 31
10 reps of 26
10 reps of 26

Calf Raises
20 reps of #20
20 reps of #20
20 reps of #20
20 reps of #20

I saw my first curl jockey today. :D
He did about 3 exercises, each about 6 sets, did one or two back exercises and then went straight back onto biceps. His biceps looked really decent, but his chest was flat and he had pencil legs.

Coke
11-14-2003, 08:15 AM
...great work this week bro, glad to see you are making headway - ;)

Alke
11-14-2003, 03:18 PM
hey stryder, hows it going?

VERY nice back day bro', and shoulders look good too. I like upright rows, though you dont see many people do them, at least where I work out anyway.

Strider2
11-18-2003, 05:49 AM
17th November 2003

Chest, Biceps and Forearms

Chest

Bench Press
8 reps of 143 (failed on 9th rep....with no spotter :cry: )
2 reps of 154
9 reps of 132

Dumbell Press
9 reps of 57
10 reps of 57
7 reps of 57

Dumbell Flyes
9 reps of 40
7 reps of 40
8 reps of 40

Biceps

Ez Curls
6 reps of 77
5 reps of 77
4 reps of 77

Preacher Curls
8 reps of 60
8 reps of 60
4 reps of 66

Concentration Curls
6 reps of 35
6 reps of 35
4 reps of 35

Forearms

Wrist Curls
10 reps of 66
10 reps of 66
10 reps of 66

Reverse Wrist Curls
10 reps of 33
8 reps of 33
4 reps of 33

I was desperate to get that ninth rep on the bench because I feel that my bench is going nowhere. I seem to be improving everywhere except for the bench. :(

Keen & CoCoa - Thanks for the support guys

Coke
11-18-2003, 07:34 AM
...the chest/bi session rocks the house, keep it up mang - :D

Strider2
11-21-2003, 03:36 AM
18th November 2003

Shoulders and Obliques

Shoulders

Arnolds
8 reps of 44
7 reps of 44
6 reps of 44

Upright Rows
10 reps of 82
7 reps of 88
6 reps of 88

Shrugs
10 reps of 154
10 reps of 176
10 reps of 198
10 reps of 154

Lateral Raise
8 reps of 22
8 reps of 22
8 reps of 22

Obliques

Side Bends
10 reps of 31
10 reps of 31
10 reps of 31

I am missing my Back & Tricep, and Legs sessions because I have a competitions on Saturday & Sunday and I want to be able to move. I'll just continue on Monday with the normal Chest & Biceps

CoCoa - I don't believe you, but thanks. ;)

Coke
11-22-2003, 09:11 AM
Best to believe the C bro, cause you really are doing well!

...and would do even better if you dropped the reps some and increased the weights mang - :D

Strider2
11-25-2003, 05:53 AM
24th November 2003

Chest, Biceps and Forearms

Chest

Bench Press
6 reps of 148
4 reps of 148
3 reps of 148

Dumbell Press
10 reps of 57
10 reps of 57
10 reps of 57

Dumbell Flyes
10 reps of 35
10 reps of 35
10 reps of 35

Bent Over Cable X
5 reps of #8
9 reps of #8
7 reps of #8

Biceps

Ez Curls
8 reps of 77
7 reps of 77
6 reps of 77

Preacher Curls
5 reps of 61
8 reps of 61
8 reps of 61

Concentration Curls
8 reps of 31
8 reps of 31
7 reps of 31

Forearms

Static Holds
220 for 30 seconds
264 for 15 seconds
264 for 10 seconds

Wrist Curls
10 reps of 55
10 reps of 55
10 reps of 55

Reverse Wrist Curls
10 reps of 33
10 reps of 33
10 reps of 33

CoCoa - I usually use a weight and wait for the reps to get up to 10 before upping the weight. Most of the exercises are in that catagory, so you should see the reps dropping + I should listen to superior lifters such as yourself :D

Coke
11-25-2003, 06:13 AM
...don't play me dude- ;)

You do good on your own, just thought I'd drop something in your ear for you to try.

Nice work man!

Strider2
11-25-2003, 10:04 AM
all comments and suggestions are welcome. Believe me, it's appreciated.

Strider2
11-25-2003, 10:11 AM
25th November 2003

Shoulders and Obliques

Shoulders

Arnolds
4 reps of 44
8 reps of 40
6 reps of 44

Upright Rows
10 reps of 88
6 reps of 93
8 reps of 93
6 reps of 93

Shrugs
10 reps of 154
10 reps of 187
8 reps of 220

Lateral Raises
10 reps of 22
10 reps of 22
10 reps of 22

Obliques

Side Bends
10 reps of 31
10 reps of 31
10 reps of 31

Strider2
11-27-2003, 02:58 PM
27th November 2003

Back, Triceps and Abs

Back

Chin-ups
8 reps of BW
7 reps of BW
6 reps of BW

Bent Over Rows
8 reps of 132
8 reps of 132
8 reps of 132

Lateral Pulldown
8 reps of #12
8 reps of #12
5 reps of #13

Seated Row (Machine)
8 reps of #16
8 reps of #17
6 reps of #18

Reverse Dumbell Flyes
10 reps of 26
10 reps of 26
10 reps of 26

Triceps

Skullcrushers
10 reps of 66
8 reps of 66
6 reps of 66

One Handed Tricep Pulldown
10 reps of #4
10 reps of #5
10 reps of #5

Close Grip Bench Press (Smiths)
10 reps of 110
7 reps of 121
4 reps of 132

Abs

Weighted Crunches
15 reps of BW + 11
15 reps of BW + 11
8 reps of BW + 15

Hanging Leg Raises
10 reps of BW
10 reps of BW
10 reps of BW

Ab Roller
30 reps of BW
30 reps of BW

Coke
11-28-2003, 06:08 AM
Good work bro, sure and gradual progression = :thumbup:

Strider2
11-28-2003, 08:55 AM
28th November 2003

Legs

ATF Squats
8 reps of 138
6 reps of 138
8 reps of 132

Stiff-Legged Deadlift
10 reps of 110
10 reps of 110
10 reps of 110

Leg Extension
10 reps of #20
15 reps of #20
20 reps of #20

Hip Adductor
10 reps of #11
10 reps of #16
10 reps of #25 (Kinda pointless really but the seated leg curl is still broken...)

Calf Raise
20 reps of #20
16 reps of #20 + 44
15 reps of #20 + 66
12 reps of #20 + 88

Thanks CoCoa, constant support = :thumbup:

Strider2
12-03-2003, 07:43 AM
2nd December 2003

Chest, Biceps and Forearms

Chest

Bench Press
4 reps of 148
3 reps of 148
6 reps of 143

Dumbell Press
5 reps of 62
6 reps of 62
3 reps of 66

Dumbell Flyes
10 reps of 40
10 reps of 40
10 reps of 40

Bent Over Cable X
10 reps of #8
10 reps of #9
7 reps of #10

Biceps

Barbell Curls
10 reps of 77
4 reps of 88
4 reps of 88

Preacher Curls
5 reps of 66
5 reps of 66
5 reps of 66

Concentration Curls
10 reps of 31
8 reps of 35
4 reps of 40

Forearms

Wrist Curls
10 reps of 66
10 reps of 66
10 reps of 66

Reverse Wrist Curls
10 reps of 33
10 reps of 33
10 reps of 33

Coke
12-03-2003, 03:27 PM
...go ahead and raise up bro - :D seriously, good session - keep up the good work!

Strider2
12-04-2003, 04:34 AM
Well I used my BF calipers the other day and found out that I am no at 17.5% BF at 175. The last time I checked my BF was mid July, and that was 20% at about 180. I worked that out as...

Fat Mass = 30.5lbs
Lean Mass = 144.5lbs

So in about 5 months I gained 0.5lbs of lean mass (whoopidy doo), and lost 5.5lbs of fat. Not that bad considering I haven't done anything to my diet in the last 5 months. This has been simply from training. I am however really trying to sort out my diet now and do it right. I've changed my breakfast to oatmeal and a protien shake, so thats a start. I now just need some ideas for meals later in the day. It doesnt help really that I don't like many greens....oh well, thats life ;)

CoCoa - Thanks bud, and thanks to you I'm not the only one who posts here :)

Strider2
12-04-2003, 10:07 AM
4th December 2003

Shoulders and Obliques

Shoulders

Dumbell Shoulder Press
10 reps of 48
4 reps of 53
6 reps of 53

Upright Rows
8 reps of 94
7 reps of 94
7 reps of 94

Shrugs
10 reps of 220
8 reps of 231
6 reps of 242

Old School Shrugs
10 reps of 53
10 reps of 57
10 reps of 57

Lateral Raise
8 reps of 26
8 reps of 26
8 reps of 26

Obliques

Side Bends
10 reps of 31
couldn't be bothered to do anymore tuttut

Coke
12-04-2003, 10:12 AM
Nice shoulder work...also got to hit those rear delts bro - ;)

Strider2
12-04-2003, 02:57 PM
Yeah, I'm not sure why but I have some Reverse Dumbell Flyes on Back day.

Strider2
12-04-2003, 03:46 PM
Today's Diet

Meal 1 - Choco Hoops with milk tuttut (didnt have time for oatmeal) + Protein Shake
Meal 2 - Chicken, Potatoes and Peas + half a pint of milk
Meal 3 - Oatmeal + Protein Shake
Meal 4 - 2 Pieces of Chicken
Meal 5 - Chicken Curry

Strider2
12-09-2003, 05:43 AM
Well, Last week was pretty pathetic. I missed the majority of my routine and my diet was awful to boot. A couple of days I think I had 2 meals a day. :eek: Its been hard because I have been running around like a fool all week. I'm ready to get back tho. I'm doing C & B today, and I've got a spotter and I'm all rested up so I might go for a 1 rep on the bench. I just hope the poor diet doesnt screw it up.

Strider2
12-09-2003, 02:56 PM
9th December 2003

Chest and Biceps

Chest

Bench Press
2 reps of 165
1 rep of 171 :clap:
5 reps of 143
9 reps of 132
10 reps of 110

Dumbell Press
3 reps of 62 (after 2 misses, ah who cares I had a good bench session)
5 reps of 57
6 reps of 57

Incline Bench Press (Smiths)
4 reps of 132
5 reps of 132
3 reps of 132

Biceps

Ez Curls
9 reps of 77
5 reps of 83
5 reps of 83

Preacher Curls
6 reps of 66
6 reps of 66
6 reps of 66

Concentration Curls
10 reps of 35
2 reps of 44
4 reps of 40

My Ego has been satisfied for now. I have been stuck on a 1 rep of 160 on the Bench Press for months and months. But today I went up to 171 :)

Oh and congrats to my friend Adam for getting his 1 rep up to 220. It was a good day for the both of us.

Diet

Meal 1 - Coco Hoops (out of time again)
Meal 2 - Oatmeal and Protein Shake
Meal 3 - Post Workout Shake
Meal 4 - Potatoe Wedges and plenty of chicken covered in curry sauce

Coke
12-09-2003, 03:22 PM
Congrats on breaking out bro - :thumbup: ...it is never any fun having to stay at the same level!

Alke
12-09-2003, 04:21 PM
nice job with the bench, glad to see your progressing and dont worry about the food, life happens and some days is harder than others to stay on target.

keep up the great work man!

pruneman
12-09-2003, 04:44 PM
congrats on the workout bro...the sessions are looking strong

Strider2
12-10-2003, 04:42 PM
CoCoa - Thanks, it feels good.

Kenn - Yea, this nutrition thing ain't easy

Pruneman - Heyyy, long time no see, thanks for the kind words.

Strider2
12-13-2003, 04:17 PM
11th December 2003

Back, Triceps and Abs

Back

Chin-ups
7 reps of BW
6 reps of BW
5 reps of BW

Bent Over Rows
8 reps of 138
8 reps of 138
8 reps of 138

Lateral Pulldown
6 reps of #13
6 reps of #13
6 reps of #13

Reverse Dumbell Flyes
9 reps of 31
10 reps of 31
10 reps of 31

Seated Row (machine)
8 reps of #18
6 reps of #19

Triceps

Skullcrushers
10 reps of 66
10 reps of 66
10 reps of 66 (yay onto the Ez)

One Handed Tricep Pulldown
10 reps of #4
6 reps of #5
8 reps of #5

Close Grip Bench Press
10 reps of 88
3 reps of 110
4 reps of 110

Abs

Weighted Crunches
15 reps of BW
10 reps of BW + 11
5 reps of BW + 15
10 reps of BW + 15

Hanging Leg Raises
10 reps of BW
10 reps of BW
10 reps of BW

Strider2
12-13-2003, 04:29 PM
12th December 2003

Legs

Deadlifts
8 reps of 176
8 reps of 220
4 reps of 242
10 reps of 132

Dumbell Lunges
10 reps of 31
10 reps of 31
8 reps of 35

Leg Extension (2 Second Holds)
6 reps of #20
8 reps of #20
8 reps of #20

Laying Leg Curl
10 reps of #3
8 reps of #6
8 reps of #6

Calf Raises
12 reps of #20 + 88
12 reps of #20 + 88
12 reps of #20 + 88
12 reps of #20 + 88

Coke
12-13-2003, 04:38 PM
Nice back and tri work, like the leg session as well but why no squats or leg presses mang? - :D

Strider2
12-13-2003, 04:56 PM
Well I was suprised today that my protein shake ran out because i havent had it that long. I have been using 2 scoops. I thought I would have a look on the container and to my shock saw in big letters "1 scoop per serving"...AHHH! I have been calculating my calories every day to a small degree (a few estimations). I have been putting my calories slightly below maintenance because I have been doing some cardio. Well because of the new shocking revelation I have been taking in about 500 extra calories. This means I have been on a bulk rather than a cut. No wonder I havent lost any weight this week. :bang: I thought I was taking In about 40 grams of protein each shake when I was really taking in about 75. I must have been putting in 200+ each day. oh well...

Strider2
12-13-2003, 05:02 PM
CoCoa - Well I posted for people to critique my routine a while back, and HomeYield suggested that because I only have a Smiths Machine to Squat, to Squat one week and then Deadlift the next. Its actually not working too bad considering the I only do each exercise once every 2 weeks.

Coke
12-13-2003, 05:08 PM
...my bad - I recall now bro, you are doing lunges too which is what I ought to do nowdays - ;)

Strider2
12-15-2003, 04:34 PM
15th December 2003

Chest and Biceps

Chest

Bench Press
6 reps of 132
6 reps of 148
2 reps of 154
1 rep of 160

Dumbell Press
4 reps of 62
4 reps of 62
5 reps of 62

Dumbell Flyes
8 reps of 44
8 reps of 44
8 reps of 40

Biceps

Barbell Curls
6 reps of 88
6 reps of 88
5 reps of 88

Preacher Curls
4 reps of 66 (wrists were hurting)
4 reps of 55 (wasn't much better)

Wasn't as much as I usually do, but I was limited on time. I felt that I had a semi-off day on chest, but biceps seem to be progressing nicely.

I saw stu today (a guy I haven't seen in a while) and he commented that I "looked slim", and that he hardly recognised me. I would hardly call myself slim but it's good to know that I must be on the right tracks.

Alke
12-15-2003, 04:37 PM
dont sweat it man, at least it was quality calories. and even though you didnt LOSE weight, I am sure that your body composition still changed for the better, hence the slim look your friend noticed :)

Strider2
12-16-2003, 05:36 AM
Kenn - Aye could have been worse. At least the majority of it was good foods.

Shoulders later on.

weigh-in - 174lbs

Strider2
12-16-2003, 05:57 PM
16th December 2003

Shoulders

Arnolds
2 reps of 53
6 reps of 48
4 reps of 48

Lateral Raise
6 reps of 31
6 reps of 31
6 reps of 31

Upright Row
7 reps of 99
6 reps of 99
6 reps of 99

Military Press (smiths)
6 reps of 121
6 reps of 121
6 reps of 121

Shrugs (smiths)
10 reps of 198
10 reps of 220
8 reps of 242

Shrugs (machine)
10 reps of 264
10 reps of 308
8 reps of 352 (grip getting much better)

Cardio - HIIT, 15 minutes
45 secs at 4 kph, 45 secs 17 kph
+ 5 minutes warmdown at 4 kph

pruneman
12-16-2003, 06:04 PM
Nice shoulder day strider. How do you like doing military press on the smith machine. I typically use a BB but might give smith a try. Good job with the HIIT too...must have been pretty tough to do after an entire session.

Strider2
12-16-2003, 06:20 PM
My gym hasn't really got the equipment to do a BB MP so I have to use the smiths. I love lifting, hate cardio, buts its got to be done if I want to lose this jiggly stuff that my body's coated in.

Thanks for stopping by.

Strider2
12-16-2003, 06:21 PM
Do you think thats enough cardio after every session?

pruneman
12-16-2003, 08:28 PM
If it's HIIT, 15-20 min should be enough...my longest HIIT sessions are only 20min

Strider2
12-17-2003, 04:41 PM
I had to miss my back and triceps session to do some christmas shopping. I'll just have to do it tomorrow. I also had some KFC... :whip: I think I can feel the fat dripping off me.

Alke
12-17-2003, 05:06 PM
How do your numbers add up so wierd = most plates and DB's go in 5's

your gym doesnt have the equipment to do a BB military? Is it one of those mini gyms with no plates or BB's and just machines?

Strider2
12-17-2003, 07:19 PM
Well, I come from Wales in the UK so we do everything in Kilo's, I'm just kind enough to convert it.

Yes I do have free weights in my gym its just that the benchpress station is not adjustable. I use machines as little as I can since I discovered free weights.

Alke
12-17-2003, 07:53 PM
THAT explains it.....thanks for converting it, kgs are confusing enough without putting them on a BB

Strider2
12-18-2003, 03:04 AM
:thumbup:

hehe, took me a while to get used to using pounds. Actually when I first came to this board I thought everyone was talking in kilos. I remember thinking OMG a 14 year old is benching 150KGs. :eek:

Strider2
12-19-2003, 03:38 AM
18th December 2003

Back and Triceps

Back

Seated Row (machine)
8 reps of #19
8 reps of #20
6 reps of #21

Lateral Pulldown
4 reps of #13
8 reps of #11
8 reps of #12

Triceps

Skullcrushers
8 reps of 72
6 reps of 72
8 reps of 66

Miscellaneous

Squats
8 reps of 154
8 reps of 154
8 reps of 154

I only had 30 minutes today, so it's not very much. I suppose its better than nothing though. I added squats today because theres no way I will be able to do Legs this week. Really just to let them know that I still love them.

Coke
12-19-2003, 06:28 AM
...lol, that is a good one - don't leave them quads out of the equation, best to add those squats in mang - :D

Strider2
12-23-2003, 07:27 AM
Well today I'm doing C & B and its time to see if I can make my Christmas goal of 176 (80K) on the Bench Press.

I hate shopping :bang:

Strider2
12-23-2003, 04:11 PM
22nd December 2003

Chest and Biceps

Chest

Super Bench Press
1 rep of 132
1 rep of 143
2 reps of 154
1 rep of 165 (I only just was able to break this the last time but this time it flew up)
0 reps of 176 (Lowered to high up chest)
0 reps of 176 (half-way)
0 reps of 176 (half-way)
4 reps of 154
6 reps of 138
10 reps of 110
15 reps of 88
20 reps of 44

Biceps

Barbell Curls
8 reps of 88
4 reps of 88
10 reps of 66

I haven't really done that much volume on chest so I think I will take another crack at that 1 rep tomorrow.

Coke
12-27-2003, 08:18 AM
What's up with you bro?...Xmas is over, j/k - just stopped in to say hello - :)

Strider2
12-27-2003, 08:27 AM
24th December 2003

Bench Press
1 rep of 154 (felt like a ton, oh well there goes my goal)

Shoulders

Military Press (smiths)
8 reps of 110
8 reps of 121
15 reps of 66

Upright Rows (smiths)
4 reps of 110
10 repf of 88
8 reps of 99

Arnolds
8 reps of 40
8 reps of 40
5 reps of 44

Lateral Raises
6 reps of 31
8 reps of 26
8 reps of 26

Shrugs (smiths)
8 reps of 220
8 reps of 220
10 reps of 198

Shrugs (machine)
10 reps of 286
8 reps of 308
7 reps of 330
8 reps of 352

I hope everyone had a good Christmas.

:birthday: in 4 days. All this :alcoholic is going to set back my weight goals...oh well...this is the only time of the year that I drink so I'll just make sure I get down to it at the start of the new year.

Coke
12-27-2003, 06:09 PM
Good shoulder session, lots of shruggin bro...

Strider2
12-29-2003, 08:54 AM
thanks Cocoa, shrugs weren't moving to much with 3 sets a week so I thought I would throw a couple more sets in. I would love to have a freaky set of traps, but I need to lose about a stone of weight before I can bulk.

I might try going to the gym today...depending on how intense my hangover is.

1st New Year goal : lose weight from 178 to about 160 (at about 1lb a week that should take around 4 to 5 months. 10%BF if I do it right.)

2nd New Year goal : 1 rep on 220 on the Bench Press (at present I can do about 170. Not really sure how long this will take)

Strider2
01-03-2004, 06:21 PM
Ok...Plenty o Christmas eating...plenty o Christmas drinking...9 days no weight training. :whip: bad bad boy!

I'm going to the gym tomorrow to do an all body warmup session with a bit of swimming. Get the ol body moving again. I get back to the intense stuff on monday then.

Strider2
01-06-2004, 09:30 AM
Ok so I didn't get up in time to go to the gym. grrr...11 days of no gym.

5th January 2004

Shoulders

Military Press (smiths)
6 reps of 132
6 reps of 132
5 reps of 132

Arnolds
5 reps of 48
5 reps of 44
6 reps of 44

Upright Rows
8 reps of 88
4 reps of 99
8 reps of 88

Shrugs (machine)
10 reps of 286
8 reps of 330
8 reps of 330

Shrugs (smiths)
5 reps of 220 (haven't got a very good grip without my gloves)
8 reps of 198
8 reps of 198

Lateral Raises
6 reps of 31
6 reps of 26
8 reps of 22

Strider2
01-06-2004, 09:40 AM
6th January 2004

Chest, Biceps and Forearms

Chest

Bench Press
10 reps of 99 (felt much harder than it should have been)
10 reps of 132
6 reps of 143 (note: never EVER do chest day after shoulder day)

Dumbell Press
6 reps of 62
5 reps of 62
6 reps of 62

Dumbell Flyes
8 reps of 35
8 reps of 35
8 reps of 35

Biceps

Concentration Curls
8 reps of 35
8 reps of 40
7 reps of 40

Preacher Curl
10 reps of 55
6 reps of 66
5 reps of 66

Forearms

Static Holds (smiths)
20 secs of 220
20 secs of 220

My friends parents bought him a copy of 'Arnolds encyclopedia'. I had a look and it looked like an interesting read, I might buy a copy sometime. Had what looked like some good diet info as well.

Strider2
01-08-2004, 08:25 AM
6th January 2003

Today was a really short day but hey, something is better than nothing. :D

Skullcrushers
10 reps of 61
6 reps of 72
4 reps of 72

Bent Over Rows
8 reps of 132
8 reps of 132

Seated Rows (machine)
10 reps of #16

10 minutes on a bike

My body is feeling absolutly trashed, I think its because I had the 2 weeks off and got out of the rythym.

Coke
01-08-2004, 10:37 AM
...don't even worry about it bro, you are doing fine! - :)

Strider2
01-15-2004, 03:37 PM
12th January 2004

Chest, Biceps and Forearms

Chest

Biangular Press (machine) bench and smiths were being used :(
8 reps of 198
1 rep of 220
4 reps of 198
10 reps of 110

Bench Press
6 reps of 132
6 reps of 132
6 reps of 132
3 reps of 132
8 reps of 110

Biceps

Preacher Curls
4 reps of 66
8 reps of 66
8 reps of 66 ( :hump: should be able to move up to 72)

Incline Curls
7 reps of 31
7 reps of 31
7 reps of 31

Forearms

Wrist Curls
10 reps of 66
10 reps of 66
10 reps of 66

Never done them before but I did those incline curls today and they are a pretty awesome exercise. nothing to pivot off, no momentum, and damn hard.

Strider2
01-15-2004, 03:47 PM
13th January 2004

Shoulders

Military Press
2 reps of 132
8 reps of 110
6 reps of 121

Upright Rows
8 reps of 88
8 reps of 94
6 reps of 99

Lateral Raise
4 reps of 26
8 reps of 22
8 reps of 22

Shrugs (machine)
8 reps of 264
8 reps of 308
8 reps of 352

Shrugs
4 reps of 198
4 reps of 198
6 reps of 198 (funnily enough the main prob was my grip)

I was speaking to this guy in the gym today and I spotted him on the bench. He was only doing 1/2 reps but thats besides the point. He was telling me that he does a thai boxing class. I might try it when the indoor bowls season finishes. Might improve my speed and stamina.

Strider2
01-16-2004, 07:09 PM
16th January 2004

Back, Triceps and Abs

Back

Bent Over Rows
8 reps of 88
8 reps of 138
6 reps of 143
6 reps of 143

Lateral Pulldown
8 reps of #12
6 reps of #13
6 reps of #13

Seated Row (machine)
8 reps of #21
6 reps of #22
6 reps of #22

Reverse Dumbell Flyes
8 reps of #14
8 reps of #14
8 reps of #14

Triceps

Close Grip Bench Press (smiths)
10 reps of 110
6 reps of 132
6 reps of 132

Skullcrushers
8 reps of 72
5 reps of 72
4 reps of 72

Abs

Decline Weighted Crunches
10 reps of BW
10 reps of BW + 11
10 reps of BW + 15
8 reps of BW + 22

Ab Roller
20 reps of BW
20 reps of BW
20 reps of BW

I haven't had a good B,T&A session in a good while...feels good. i've been neglecting legs abit as well :omg:
Its just that i usually have something at the end of the week and i end up missing those sessions. I'll be a good boy from now on :angel:

Strider2
01-22-2004, 07:44 AM
20th January 2004

Chest, Biceps and Forearms

Chest

Bench Press
8 reps of 148
3 reps of 154
4 reps of 154

Dumbell Press
6 reps of 62
6 reps of 62
6 reps of 62

Dumbell Flyes
6 reps of 44
5 reps of 44
6 reps of 44

Biceps

Preacher Curls
5 reps of 72
5 reps of 72
5 reps fo 72

Incline Curls
8 reps of 31
8 reps of 31
7 reps of 31

Forearms

Wrist Curls
8 reps of 88
15 reps of 88
15 reps of 88 (really pumped my forearms)

Strider2
01-22-2004, 07:55 AM
Well I went to try Pontypool gym yesterday to try it out. Its a more "Hardcore" gym than my place. You know the type rusty plates, no one puts any of the weights back etc. Well I did and all body workout just to try everything. My main complaint is that you have to guess the weight of the dumbells your using. Most of the weight marks in the plates and dumbell have been worn away to to years of use. Plus points were that they had

A. Heavier Dumbells
B. T-Bar Row
C. Decline Bench
D. Squat rack

I have only ever done squats in the smiths machine but I did free weight for the first time yesterday. They were awesome. Right after each set I could feel my quads aching. In the smith machine I usually feel overall fatigue after a set but the free weight really blasted the quads. It also had mirror right in fron of it which really helped for depth perception. Some good equipment but I really have been turned off by the fact that you cannot tell the weights of the dumbells, o well :strong:

Oh and free weight Militaries were hard as well.

Strider2
01-26-2004, 02:56 PM
26th January 2004

Chest, Biceps and Forearms

Chest

Bench Press
3 reps of 165
5 reps of 143
7 reps of 132 (benching was really poor today)

Dumbell Press
6 reps of 62
5 reps of 62
3 reps of 66

Bent Over Cable X
8 reps of #8
8 reps of #6
8 reps of #6

Biceps

Preacher Curl
6 reps of 72
6 reps of 72
6 reps of 72

Incline Curl
5 reps of 35
5 reps of 35
6 reps of 31

Forearms

Wrist Curl
15 reps of 88
15 reps of 88
15 reps of 88

I think that I am a little bit heavier but my scales say that I am 171 pounds. I'm gonna start checking my bodyfat monthly and post it so I will check on the start of February.

I mentioned Thai Boxing earlier, but I think i am going to have to give boxing a try instead (even though I would prefer thai). This is because I have some problems with my hip which esually starts up when I've been standing up too long. I don't think that throwing my feet and legs around is going to help. I know there is a problem because my docter gave me an MRI and found out that I have a serrated hip cup thingy. This is causing accelerated cartiliage degeneration...nice...He recommends to stop doing heavy squats, nah screw that, if I can't work my legs as well as my upper body I may as well give up body building...not going to happen :strong:

Coke
01-26-2004, 03:02 PM
Sure hope it works out ok so that you will still be able to somehow stay in the game bro!

Strider2
01-26-2004, 05:31 PM
thanks CC, sure as hell won't stop me.

Alke
01-26-2004, 08:40 PM
keep the posts coming man, good luck getting teh bench press up there.

Strider2
01-27-2004, 03:38 AM
thanks, you still bulking like crazy Kenn?

Strider2
01-31-2004, 12:54 PM
I kinda missed a few sessions this week so i am labling this...

Catch Up Day

Arnolds
8 reps of 31
7 reps of 48
7 reps of 48
5 reps of 48

Bent Over Rows
8 reps of 132
8 reps of 132
8 reps of 132

Decline Bench Press (smiths)
8 reps of 132
8 reps of 154

Skullcrushers
8 reps of 72
8 reps of 72
7 reps of 72

Lateral Raise
8 reps of 26
8 reps of 26
8 reps of 26

Seated Row (machine)
8 reps of #22
7 reps of #22
5 reps of #22

Close Grip Bench Press (smiths)
8 reps of 110
7 reps of 132
5 reps of 132

Decline Weighted Crunches
10 reps of BW + 20 (I think i need to practice with these to perform them right)
5 reps of BW + 20 (this time i put the dumbell behind my head and was much harder)
15 reps of 10 (now i could REALLY feel the strain at the top of my abs as I finished this set)

Strider2
02-02-2004, 05:15 PM
2nd February 2004

Chest, Biceps and Forearms

Chest

Bench Press
5 reps of 154
4 reps of 154
3 reps of 154 (no spotter, wanted to try 4 but it was borderline)

Dumbell Press
8 reps of 62
4 reps of 66
4 reps of 66

Dumbell Flyes
6 reps of 44
6 reps of 44
6 reps of 44

Biceps

Preacher Curls
7 reps of 72
6 reps of 72
6 reps of 72

Incline Curls
6 reps of 35
6 reps of 35
5 reps of 35

Forearms

Wrist Curls
15 reps of 88
15 reps of 88
15 reps of 88

Diet
1. Branflakes and milk
2. Protein Shake
3. Protein Shake (PW)
4. Can of Steak Stew + 1 piece of WW bread
5. Met-rx MRP

I saw some guys working out today and I thought they were crazy. Ok firstly I admit they were all stronger than me but they were doing sets that they could only do about 1 to 2 reps and then getting assisted on another 6 which I thought was pointless. But to add to that they did, 4 sets on the bench, 4 sets on the incline, 4 sets on the military and then 4 sets on the decline. oh well, I thought they were crazy anyway.

Alke
02-02-2004, 05:41 PM
ignore the fools.....stick with us!

glad to see your still hitting the weights man, I wanted to mention that three sets at the same weight is doing more for your cardio than for your strength. on the third set I would increase the weight by at least 5 lbs and try to hit that for reps, then make a note of what you did, and either increase the reps or the weight next time around.....

this would be put to even greater benefit if you go abit lighter your first set of three (considered your warmup) then the next two sets are working sets, where you would preogressively add weight.

just an idea, but if this is currently working well for you already, then dont change it. just wasnt sure how the progress is going, can you add some +'s or let us know if a certain weight has increased, stayed same, or even decreased?

oh yeah, I'ma still gaining, 30 lbs to go LOL

Strider2
02-03-2004, 03:33 AM
Thanks for taking notes Kenn.

I'll give a try of what you said. The way I was doing it was, I would keep doing the same weight until I could hit 8 reps, then increase the weight. But you obviously know more than me, and if its more beneficial for strength, well thats good enough for me.

I will start stating any weight or rep increases when I post. I just wonder do I show rep increases from the last workout or the best workout?

Thanks for showing interest :thumbup:

Alke
02-03-2004, 07:04 AM
I would definitley show progress from workout to workout, by writing down an increase in reps or weight, it helps to reinforce the mind's perspective on keeping the weights moving up. My opinion again, but there are several journals in here, like aka's, where we post increases, and it DOES help to see it on paper/computer that you made the progress.

for most weight lifted, list that as bold text.

the mind is your strongest link in the chain!

I am just thinking that if you got strength left to hit the same weight for three sets of 8 then you could benefit from getting the intensity up by doing more weight for two sets. the first set would be a warmup (lighter weight) to the next two sets.

by hitting two sets at 6-8 reps your pushing more weight and getting more intensity out of it. once your get a weight up at 6 reps, bump it up 5-10 lbs next week and try for 6-8 reps. the first two sets should ALWAYS be 8 reps, the third set is good at 6 reps. ie:

Bench press: week one
85x8
110x8
120x6 (need to get 8 reps)

bench press: week two
85x8
110x8
120x8 (+2 reps) (time to bump to second set)

bench press: week three
85x8
120x8
130x6

once you get a good warmup weight, dont change it, keep it light.

Dont bump the third set up to your second set until you get it for 8 reps. this lets you keep progressing in weight for third set, and your second is always building up......

ow lets say your only get 4 reps on the thrid set, thats too much weight weight. Keep it so that you get 6-8 reps on the third set.

your second set you should always be able to hit 8 reps cause it is a weight you already did at 6-8 reps the pre-ceeding week.

this keeps the intensity high.

this is just my .o2, so if you wanna give it a shot or if you have questions, let me know.

Strider2
02-03-2004, 02:12 PM
Thanks again, I'm assuming that this set up should be used for every exercise. I will start doing as you suggested. Keep in mind I haven't changed this workout now but will start it on the next.

Shoulders

Arnolds
8 reps of 40 (+1)
4 reps of 53
4 reps of 53

Upright Rows
8 reps of 88
8 reps of 94
6 reps of 99

Lateral Raise
6 reps of 14 (hurt my chest quite a bit from previous workout)
8 reps of 26
8 reps of 26

Shrugs (smiths)
10 reps of 198
10 reps of 220
8 reps of 231

Shrugs (machine)
10 reps of 264
6 reps of 352

Okay, so on all exercises now I'm gonna do 1 set that is pretty easy for 8, 1 set that I can just about do 8, and then 1 more that is around the 4,5,6 mark.

Strider2
02-03-2004, 02:19 PM
I know that you say around 4-5 means its too heavy for the third set but, lets say on the bench press. I can benchpress 8 of 149, but 1 notch up at 154 I can only do around 4 reps. Thanks for the help, you live you learn.

Alke
02-03-2004, 02:46 PM
cool man, I know what you mean about working within the nothches.....your probably a lot stronger than you think: this was your last benchpress
5 reps of 154
4 reps of 154
3 reps of 154

154 is your heaviest current bench, which you got for 5 reps. change this by by hitting 8 reps of @110 (2 notches below 149), second set at 149, you will be most likely be able to hit 154 for more than 5 reps (probably 7).

then the next week you should be able to bump 154 to second set, after @110, and third set progress to new weight. stay with that until the new weight hits 7-8 reps.

I think this could get you moving more weight quicker and is close enough to your current routine that it isnt much of a change.

i dont know, just thinking out loud. hell, everyone is deifferent, look at dedicated he goes and goes and goes on sets LOL

Strider2
02-05-2004, 03:21 PM
5th February 2004

Back, Triceps and Abs

Back

Chin-ups
8 reps of BW (I havent done these in a while and 8 was suprisingly easy)
8 reps of BW
7 reps of BW

Bent Over Rows
8 reps of 132
7 reps of 143

Machine Rows
6 reps of #23

Lateral Pulldown
8 reps of #12
8 reps of #13
3 reps of #14

Reverse Flyes
8 reps of 31
6 reps of 35
6 reps of 35

Triceps

Skullcrushers
8 reps of 66
8 reps of 72
6 reps of 77

Close Grip Benchpress
8 reps of 88
8 reps of 99
8 reps of 110

Abs

Decline Weighted Crunches
15 reps of BW + 11
10 reps of BW + 15
4 reps of BW + 22

Well I can pretty much get 3 sets of 8 on chin-ups (underhand closegrip) so I'm not sure whether I should try weighted chinups or to change to pullups (overhand wide grip). well i might try pullups see what they are like, most probably better for my back anyway.

Strider2
02-05-2004, 06:24 PM
OH, and a really funny thing happened today. I was spotting for my friend on the bench press and he did 6 on 198, I thought WOW, this guys good (compared to me anyway), he then did 2 on 220 I thought great. He dropped it down to 187, I said "do you need me to spot you for this?", "nah, this will be a breeze" he said. I go off to do some chin ups, finished my set strolled back over to him. "Hey, anyway as I was say..." There he was pinned under the bar stuck over his stomach, so I rushed over to help him. He failed on the 6th, I thought what a bloody dope...hehe...I would give him a slap if he wasn't stronger than me. WELL AS LONG AS HE KNOWS HIS DAYS ARE NUMBERED! :evillaugh :strong:

Strider2
02-06-2004, 07:57 AM
6th February 2004

Legs

Squats (smiths)
8 reps of 154
6 reps of 165
4 reps of 176

Leg Curls
10 reps of #12
10 reps of #12
10 reps of #12

Leg Extension
10 reps of #20
10 reps of #20
10 reps of #20

Calf Raises
15 reps of #20
12 reps of #20 + 88
10 reps of #20 + 132
10 reps of #20 + 176 (sounds great but the place where you add the weight is quite close to the pivot so the entire weight is not added)

Just a quick one for anybody who's browsing. Do you think this is enough for legs?

Strider2
02-11-2004, 05:35 PM
11th February 2004

Chest, Biceps and Forearms

Chest

Biangular Press (the bench and the smiths was being used :swear: )
10 reps of 110
10 reps of 154
8 reps of 198

Dumbell Press
7 reps of 66 (+3)
5 reps of 66
3 reps of 66

Dumbell Flyes
8 reps of 40
8 reps of 44 (+2)
6 reps of 48

Biceps

Preacher Curl
8 reps of 72 (+1)
3 reps of 77
3 reps of 77

Incline Curl
8 reps of 31
6 reps of 35
4 reps of 40

Forearms

Wrist Curl
15 reps of 88
10 reps of 99
12 reps of 99

Well I've decided that I am really going to take my diet seriously in a week or two. I'm going to design a diet throughout the week and follow it to the letter. I looked at an article at WannaBeBig and I found out that my maintenance calories (taking into consideration lifting 4 times a week) is 2700 calories. So i'm going to put my calories down to 2200 calories and work to a ratio of 30/40/30. I think I will shoot for 6 meals a day.

I'm gonna eat real clean foods like:

Oatmeal
Brown Rice
Brown Pasta
Chicken
Tuna
I hear sweet potatoes are good
Natural Peanut butter (not sure how much you are supposed to eat of this in a day)

Well stuff like that anyway, I still think i'll need to research a little more into good foods and where to get good fats from.

Alke
02-12-2004, 04:23 PM
hey stryder, hows it going? how do you like working the sets this way? better? worse?

I would suggest (since I think you dont have a leg press or room to do walking lunges) adding: if you got the time, and or the stamina, try doing your smith squats with two different stances. Do 3 sets of normal to close stance squats, then widen your stance and spread your feet out to do 3 more sets of squating.

By doing it this way you will hit the quads with your normal stance, and your second 3 sets will hit your glutes and hips more using a wider stance.

your diet ambitions look great man. peanut butter I would a sandwich with around a tablespoon of natty PB every other day. Throw in some almonds or walnuts on days you dont eat peanut butter too. When you eat a reduced calorie diet, it is easy to restrict your intake of fats to a level that is not good for the body, and natty PB and nuts are good fats you will need.

also, check into flax seed oil (1-2 tablespoons a day) or fish capsules to take as a supplemental aid for fats when cutting.

tuna is good = buy it by the case :D :D

Strider2
02-12-2004, 04:58 PM
Hey Kenn, I actually find the sets kinda more interesting now because I'm always trying to force myself forward. Very similar to what you said, I do the first set which I know I am capable of doing 8, then a set that i'm striving for 8, usually around 6-7, then the heavier weight reducing me right down to arounds 3-4-5 reps.

I will give those squats a go, see what they're like. I really want to do legs weekly, but i find I either don't do them, or I go really light, because I'm in a sport that requires my legs to support me and it's around the year of national competitions and stuff. When I go to the outdoor season I will train legs real hard. Example- I have a competition on saturday and sunday, so no legs this week.

I'm in the process of designing a diet for myself, I think I will make a couple of days so I am not eating the same food day in day out. I'm going shopping soon and I will load up on all the good foods. I've just been browsing for a while and I haven't come across any sweet potatoes or natural peanut butter. I have plenty of Omega-3 caps and I will look out for Flax oil. Do you just put it on a teaspoon and swallow it?

Oh and tuna is a low calorie PROTEIN MACHINE.

I hope you will stop by every now and again to help me out on my diet.

Thanks

Strider2
02-12-2004, 05:05 PM
12th February 2004

Shoulders

Military Press (smiths)
8 reps of 121
6 reps of 132
3 reps of 138

Upright Rows
8 reps of 88
8 reps of 94
7 reps of 99 (+1)

Lateral Raise
8 reps of 26
6 reps of 31
6 reps of 31

Shrugs (smiths)
8 reps of 220
8 reps of 231
8 reps of 242

Shrugs (machine)
8 reps of 286
7 reps of 330 (grip failure)
4 reps of 374 (grip failure)

Strider2
02-14-2004, 06:23 PM
13th February 2004

Back and Triceps

Back

Bent Over Row
8 reps of 138
8 reps of 143 (+1)
7 reps of 149

Machine Row
8 reps of #23
4 reps of #24
4 reps of #24

Reverse Flyes
8 reps of 26
8 reps of 31
8 reps of 35 (+2)

Triceps

Skullcrushers
8 reps of 72
8 reps of 77
3 reps of 83

Close Grip Benchpress (smiths)
8 reps of 127
8 reps of 132 (+2)
6 reps of 138

Strider2
02-17-2004, 06:59 PM
17th February 2004

Chest, Biceps and Forearms

Chest

Bench Press
8 reps of 138
8 reps of 149
4 reps of 160 woohoo

Dumbell Press
7 reps of 66
6 reps of 66
5 reps of 66

Dumbell Flyes
8 reps of 44
6 reps of 48
6 reps of 48

Biceps

Preacher Curl
8 reps of 66
7 reps of 72
2 reps of 77

Concentration Curls
8 reps of 35
7 reps of 40
2 reps of 44

Forearms

Wrist Curls
15 reps of 99 (+3)
15 reps of 110
15 reps of 110

Alke
02-18-2004, 07:34 PM
weights looking good man, looks like your having some fun with it! you got some strong shoulders.

how is the diet going, what is your goal (weight) you are striving for and how long have you been cutting?

Strider2
02-19-2004, 03:06 AM
weights looking good man, looks like your having some fun with it! you got some strong shoulders.

Thanks, not as strong as yours I bet though ;)


how is the diet going, what is your goal (weight) you are striving for and how long have you been cutting?

Weeell, I've kinda been cutting all the time I have been weight lifting. I just started eating less than I used to, I dropped about 35 lbs doing this. I now think that I have got to the point where I need to follow a proper diet. I am about 175ish lbs and I think I need to drop to about 165lbs to be 10%. At the moment my skin calipers say that I am 15.5%.

I have made a base diet and now I just have to tweak it to get it perfect. Its 2200 calories to a ratio of 38P/37C/25F. I was hoping to get this to 33/33/33. I need to look for some flax oil to get the fat up. I mean I've got to have 4 tablespoons of natty pb to get it up that far!

I've posted my diet in the diet and nutrition section, called "check my diet". 7 posts and I haven't had one piece of advice or suggestion yet.

Strider2
02-19-2004, 07:05 PM
Hey Kenn, thanks for posting on "check my diet", you're the best :thumbup:

I just bought some flax seed oil so I can change my diet now. It sounds funny that I can get nearly 14 grams of fat from a tablespoon of Flax. Whats happening to me? now I'm drinking fat... :clap: I've kinda enjoyed getting into the nutrition side of bodybuilding.

I'll update the diet soon, I'm going and buying all the food tomorrow and I plan on starting on Monday...thanks again.

Strider2
02-20-2004, 09:09 AM
I just tried some flax oil...not nice, next time i'll remember to have a glass of water next to me.

Alke
02-20-2004, 02:19 PM
good deal, heh flax oil is just like swallowing raw oysters - a bit slimy and leaves oily residue in your mouth. ick.....i grew up in southern louiisiana, raw oysters is considered a treat there, go figure.

try some glucosamine sulfate in powder form, thats not nice LOL

Strider2
02-20-2004, 03:50 PM
Raw Oysters...yummy.

Well anyway here is the reformed diet, hope it works for me. I'm new to this so I'm not quite sure how long it will take to drop from 15% to 10%.

1 - 50g Oatmeal + Protein Shake

Calories - 649
Protein - 51.5g
Carbohydrates - 52.2g
Fats - 24.5g


2 - Tuna + 2 slices of Wholemeal Bread

Calories - 333.5
Protein - 45.1g
Carbohydrates - 31.6g
Fats - 2.5g


3 - 4oz Chicken + 100g Brown rice

Calories - 350
Protein - 35.5g
Carbohydrates - 29g
Fats - 9.4g


4 - Peanut Butter + 2 slices of Toast

Calories - 360
Protein - 13.8g
Carbohydrates - 35.8g
Fats - 17.6g


5 - Tuna + 2 slices of Wholemeal Bread

Calories - 333.5
Protein - 45.1g
Carbohydrates - 31.6g
Fats - 2.5g


6 - Glass of Milk (100ml) + tbsp Flax oil

Calories - 216
Protein - 3.5g
Carbohydrates - 5g
Fats - 15.2g


Totals

Calories - 2242
Protein - 194.5g
Carbohydrates - 185.2g
Fats - 71.7g

roughly 35/35/30

Strider2
02-24-2004, 03:49 AM
23rd February 2004

Chest and Biceps

Chest

Bench Press
8 reps of 132 (Felt hard)
8 reps of 143 (felt REALLY hard)
5 reps of 154

Dumbell Press
5 reps of 66 (now i KNOW I'm having a bad day)
4 reps of 66
8 reps of 57

Dumbell Flyes
8 reps of 44
6 reps of 48
6 reps of 48

Biceps

Barbell Curls
8 reps of 88
4 reps of 94
3 reps of 94

Incline Curls
8 reps of 31
6 reps of 35
6 reps of 35

I couldn't believe how heavy 132 on the bench felt. I had 5 on 154 so I am sure that I could get 7 on a good day. I can't really gauge how I did on Biceps today because I had to do different exercises today.

My diet is officially starting on Monday.

Alke
02-24-2004, 11:04 AM
must be a computer virus, I had an off day too.........

Strider2
02-25-2004, 09:10 AM
Bloody computerized offdays...grrr...

24th February 2004

Shoulders

Military Press

Ok so I thought to myself, I've had 6 reps of 132, I'll defo do 8 today, I can feel it in my bones...so it did...

3 reps of 132 :bang:
8 reps of 110
6 reps of 121

Upright Rows
8 reps of 94
7 reps of 99
5 reps of 105

Lateral Raise
8 reps of 26
7 reps of 31 (+1)
4 reps of 35

Shrugs (smiths)

I tried to go heavy but the smiths machine is kinda broke, the bar is free to spin all the way round so the bar kept rolling and hitting the pins, so i thought it was better to go light than not at all.

8 reps of 154
8 reps of 165
8 reps of 176

Shrugs (machine)
8 reps of 264
8 reps of 286
8 reps of 308

I'm kinda wondering whether to replace the militaries with arnolds because the always seem to target my delts better.

Strider2
02-26-2004, 05:18 PM
26th February 2004

Back, Triceps and Abs

Back

Bent Over Rows
8 reps of 143
8 reps of 149 (+1)
7 reps of 154

Seated Row (machine)
6 reps of #24 (+2)
6 reps of #24
3 reps of #25

Lateral Pulldown
8 reps of #13
5 reps of #14 (+2)
4 reps of #14

Reverse Flyes
8 reps of 31
8 reps of 35
8 reps of 35 (40 was being used)

Triceps

Skullcrushers
6 reps of 77
5 reps of 77
8 reps of 66 (reps come down a bit because I concentrated on keeping my elbows in as much as possible)

Close Grip Bench Press (smiths)
8 reps of 132
5 reps of 138
3 reps of 143

Abs

Decline Weighted Crunches
8 reps of BW + 11
8 reps of BW + 15
5 reps of BW + 20

Hanging Leg Raise
8 reps of BW (I stopped these because i could feel quite a strain on my shoulders simply hanging there, must of been the reverse flyes)

Ab Roller
30 reps of BW
30 reps of BW

Strider2
02-27-2004, 04:15 PM
27th February 2004

Legs

Deadlifts
6 reps of 220 (grip :mad: )
2 reps of 242 (grip :bang: )
2 reps of 242 (grip :shoot: )

I think I am going to by some straps...2 sets of grip able, 1 set of heavy with straps)

Light Squats
8 reps of 132
8 reps of 110
8 reps of 110

Seated Leg Curl
8 reps of #10
8 reps of #11
8 reps of #12

Leg Extension
10 reps of #20
10 reps of #20
10 reps of #20

Calf Raises
12 reps of #20 + 88
12 reps of #20 + 88
12 reps of #20 + 88
12 reps of #20 + 88

Because I'm not liking doing deadlifts 1 week and then squats the next I've decided to do heavy squats and light deadlifts one week, then heavy deadlift light squats the next.

Alke
02-27-2004, 04:51 PM
good idea on the deads and squats.

a lot of people dont do hanging leg raises due to the stress of just hanging there. I will admit it does take some getting used to, but they are worht it!

Alke
02-27-2004, 04:51 PM
bent rows looking good, I like doing those.

Strider2
03-01-2004, 04:32 PM
thanks K...

anyway my first day of my diet is complete. The funny thing is it actually feels like i've eaten more than i normally do. It must be because i am not used to eating every 2 hours or so.

Strider2
03-03-2004, 06:10 AM
1st March 2004

Ok today I started my diet, I hope it goes well.

Chest, Biceps and Forearms

Chest

Bench Press
8 reps of 132
8 reps of 143
7 reps of 154 (+2) now thats looking better :clap:

Dumbell Press
5 reps of 66 (thats the second session that I havent reached 7 reps...hmm...
8 reps of 61
5 reps of 66

Dumbell Flyes
8 reps of 44
8 reps of 48 (+2)
4 reps of 53

Biceps

Preacher Curl
8 reps of 66
8 reps of 72
6 reps of 77 (+3)

Incline Curls
8 reps of 31
8 reps of 35 (+2)
3 reps of 40

Forearms

Wrist Curls
10 reps of 110
10 reps of 110
10 reps of 110

Strider2
03-03-2004, 06:27 AM
2nd March 2004

Ok I thought that I would do the diet for a day and then weigh in the morning so that I would not get a false reading. Ok so my weight for today is...

171lbs

I'm positive that I am heavier than this by a couple of pounds, maybe even more. As long as I keep using my scales it will at least tell me if my weight is going down.

Shoulders

Arnolds
8 reps of 48
4 reps of 53
4 reps of 53

Upright Rows
8 reps of 94
8 reps of 99 (+1)
6 reps of 105 (+1)

Lateral Raises (My friend showed me a different form on these so they have gone down a bit)
8 reps of 26
6 reps of 26
5 reps of 26

Military Press (smiths)
5 reps of 132
4 reps of 132
6 reps of 121

Behind The Neck (smiths)
8 reps of 88
6 reps of 110
6 reps of 110

Shrugs (Machine)
8 reps of 286
8 reps of 330
8 reps of 352

Shrugs (smiths)
8 reps of 198
8 reps of 220
5 reps of 242

I did a little more than I normally do today. My training partner (well, kind of, we both have uni at different times and it makes it hard train together) was there so I thought I would join in some of the exercises with him.

Strider2
03-03-2004, 04:25 PM
Well my folks are downstairs eating kebab at the moment. *stomach grumbles.

I better go and get my tuna and wholemeal bread.

Finding the diet pretty easy at the moment. It's funny at the moment because I am not used to eating so many meals.

Strider2
03-04-2004, 02:46 PM
4th March 2004

Back, Triceps and Abs

Back

Chin-up Routine (this is a routine that estropes posted on the BB forum)
Wide grip Pullup = 4
10 seconds rest
Med grip Pullup = 4
10 seconds rest
Med grip Chinup = 3
10 seconds rest
Close Grip Chinup = 3

Wide grip Pullup = 3
10 seconds rest
Med grip Pullup = 3
10 seconds rest
Med grip Chinup = 2
10 seconds rest
Close Grip Chinup = 2

Bent Over Rows
8 reps of 132
8 reps of 143
6 reps of 154

Seated Row (Machine)
3 reps of #24 (my back was toasted at this point)
5 reps of #23
6 reps of #20

Reverse Flyes
8 reps of 31
8 reps of 35
6 reps of 40

Triceps

Skullcrushers
8 reps of 72
6 reps of 77
5 reps of 77

Close Grip Bench Press (smiths)
8 reps of 132
6 reps of 138 (+1)
6 reps of 138

Abs

Decline Weighted Crunches
10 reps of BW + 11
8 reps of BW + 15
7 reps of BW + 20 (+2)

Hanging Leg Raise
8 reps of BW
8 reps of BW
8 reps of BW

Kneeling Rope Pull
10 reps of #9
8 reps of #11
8 reps of #13

Strider2
03-06-2004, 09:45 AM
It may have been because of the new chin-up routine but my biceps feel blasted and I can feel my lats when i move in certain positions (which is good because i never usually feel anything in my lats). I can also feel a ache in my whole back when I pull my shoulder blades together.

Strider2
03-08-2004, 04:22 PM
Week 1 - 169 (-2)

Ok I lost 2 lbs so I think I will have a bigger glass of milk before I get to bed to trim it down to 1 a week.

I had a pretty busy day today so I was left with only a little time to work out, so my resting time was cut down quite a bit.

8th March 2004

Chest and Biceps

Chest

Bench Press
1 rep of 176
1 rep of 182
5 reps of 154
7 reps of 143

Negatives
4 reps of 198

Dumbell Press
6 reps of 66
3 reps of 66
6 reps of 62

Dumbell Flyes
5 reps of 48
6 reps of 44
6 reps of 44

Biceps

Preacher Curls
4 reps of 77
4 reps of 77
8 reps of 55

Incline Curls
8 reps of 26
8 reps of 31

Strider2
03-09-2004, 03:04 AM
I forgot to put in my Leg workout. It was the session before Chest and Biceps.

It felt like at the time of the session I trashed my legs, but this time my legs weren't sore for a couple of days like they usually are...and I know, I know, don't judge a session on the ache.

5th March 2004

Legs

Close Stance Squats (feet virtually touching) (smiths)
8 reps of 110
8 reps of 132
8 reps of 154

Deadlifts (light)
10 reps of 110
10 reps of 132
8 reps of 154

Wide Stance Squats (smiths)
8 reps of 132
8 reps of 110 (legs felt trashed at this point)
8 reps of 110

Seated Leg Curl
8 reps of #12
6 reps of #13
6 reps of #13

Calf Raises
12 reps of #20 + 88
12 reps of #20 + 88
12 reps of #20 + 88
12 reps of #20 + 88

Strider2
03-10-2004, 03:51 PM
9th March 2004

Shoulders

Arnolds
5 reps of 53 (+1)
5 reps of 53
4 reps of 53

Upright Row
5 reps of 110
8 reps of 99
6 reps of 105

Military Press (smiths)
4 reps of 132
7 reps of 121 (+1)
8 reps of 110

BTH Press (smiths)
5 reps of 110
7 reps of 110 (+1)
4 reps of 121

Lateral Raise
7 reps of 26
6 reps of 26
6 reps of 26

Shrugs (machine)
8 reps of 286
8 reps of 330
6 reps of 352 (bloody grip again)

Shrugs (smiths)
8 reps of 220
5 reps of 242
6 reps of 231

EdgarMex
03-11-2004, 11:03 AM
I like the split you're doing. I'm getting some ideas for the split I'll do when I'm done with UD2. The workouts look pretty good. How's your diet going?

Strider2
03-11-2004, 03:29 PM
Hey welcome to my journal Ed.

about the diet...well hehe...you see...

Well I've been abolutely perfect for the 10 days I've been on it, then today...I went 10 pin bowling with my mum, my cousin and his girlfriend and after that we ended up at a pub. Instead of having my usual 4oz chicken with rice I ended up having a 28oz mixed grill. tuttut thats gotta be 1500+ calories. With what I ate earlier I think I am just exceeding maintenance. I think I will just consider this a cheat day :burger:

The way things have been going I personally don't need any cheat days, but If I didnt have any food that would of been just as bad. Not really an excuse to go for the psycho mixed grill but hey...

anyway...back to normal for the next few weeks.

Strider2
03-14-2004, 05:55 PM
Ok I kinda missed Back, Tri's and Abs because I went Ten Pin Bowling. The next day I missed Legs because I was in a bowling competition...Damn. So I had a workout today which was just a randomn bunch of exercises thrown together, just so i get something done. I will be cracking on with Chest, Biceps and Forearms tomorrow.

About the Diet...well i weighed today even though my official weigh-in day is tomorrow and it seems that I am 167 pounds. thats another 2lb drop. BUT...I think I figured out why. My mum said to me that 2 tablespoons = 2 oz's. I simply took her word for it. Today how ever out of curiosity I would put the 2 tablespoons on a scale to see that i wasn't even an ounce ARH! So I worked it out that I have been missing out on nearly 200 calories. So for the last 2 weeks I have been on a 2000 cal diet... Mum>:bash:<Me

Perhaps I might lose just a pound this next week. :rolleyes:

14th March 2004

Catch Up Day

Close Grip Bench Press
8 reps of 110

Deadlift
8 reps of 220
8 reps of 176
8 reps of 176

Seated Row
8 reps of #22
5 reps of #25

Reverse Flyes
8 reps of 31
8 reps of 35

Squats (Close Stance)
6 reps of 154
4 reps of 165 (not very nice after doing heavy deadlifts)

Lateral C Pull
8 reps of #15
4 reps of #20

Calf Raise (3 sec hold)
12 reps of #20
12 reps of #20 (these felt pretty good with the hold at the top)

Messy workout I know

Strider2
03-16-2004, 04:23 AM
Week 2 - 167 (-2)

Well thats another 2 pounds I've lost but I've already described the mistake I have made, therefore I am eating about 200-300 cals more.

I think that I am going to go down to 162 pounds and hope that I am near or on 10% BF. I might take some pics then and post (if I have the guts). No point doing it now because I think my body fat is a bit high to see lacking areas. Even though my calipers say that I am about 13%, I don't believe it one bit though, I still feel chubby. :(

Well I just had my MMR vaccine today and I went straight to the gym, not clever but I'm never gonna get big if I keep using little excuses not to go to the gym. :strong:

15th March 2004

Chest, Biceps and Forearms

Chest

Bench Press
8 reps of 154 (+1) Hey gimme some more of that vaccine :evillaugh
5 reps of 160 (+1)
3 reps of 165

Dumbell Press
6 reps of 66 (this seems to have come to a stand still for the last few weeks)
6 reps of 66
5 reps of 66

Dumbell Flyes (Reps gone done slightly because now I twist my arms at the bottom to get a deeper rep)
8 reps of 44
5 reps of 48
5 reps of 48

Biceps

Preacher Curl
8 reps of 55
6 reps of 77 (I can feel the seventh rep coming)
6 reps of 77

Incline Curls
7 reps of 35
7 reps of 35
7 reps of 35

Forearms

Wrist Curls
12 reps of 110
12 reps of 110
12 reps of 110

I'm going ten pin bowling again on wednesday (nice and cheap with my student union card). So I was thinking instead of doing shoulders tomorrow, I would do back and triceps. I would imagine TP bowling to be hard with spent traps.

Alke
03-17-2004, 04:10 PM
remember this?

Bench Press
8 reps of 143
4 reps of 149
8 reps of 132

you posted that 8 weeks ago = great progress man! have fun bowling, Im more of a dart and pool player myself......

Strider2
03-18-2004, 04:06 AM
Thanks Kenn, it sounds much better when you put it like that.

Ok I've still got about 5 and a half weeks of cutting, but towards the end I am gonna have to start devising a bulking plan and who better to get advise from than the bulking moose himself :bow:. Still plenty of time to go but could you please help me when the time comes?

Oh and I like all sports, I used to play a lot of (uk) pool but I never really tried darts. I'm in to snooker at the mo. Highest break is 29 :cry:

Anyways, thanks for stopping by, heard you've been busy lately. :thumbup:

Strider2
03-18-2004, 04:21 AM
Ok, only slight change to the diet is that I was persuaded (or conned) into buying Hemp oil instead of Flax Oil.

With this workout because I moved it to the start of the week I am still recovering from the last so I am taking it relatively easy.

16th March 2004

Back, Triceps and Abs

Back

Seated Row (machine)
8 reps of #20
8 reps of #21
6 reps of #22

Lateral Pulldown (neutral grip)
8 reps of #10
8 reps of #11
8 reps of #12

Reverse Flyes
8 reps of 31
8 reps of 35
6 reps of 40

Triceps

Skullcrushers
8 reps of 66
7 reps of 77
2 reps of 83

Rope Pulldown
10 reps of #8
10 reps of #10
8 reps of #12

Abs

Decline Crunch
10 reps of BW + 7
10 reps of BW + 11
8 reps of BW + 15

Alke
03-18-2004, 06:42 AM
I would be glad to help with the bulk, although its not that difficult, just eat a lot of oatmeal LOL

I would definitely take some pics and post them man, this site is great at objective feedback and if the calipers say 13% then BELIEVE it! hell, I must be at 19% myself right now at a guess.......I am QUITE capable of making those silly before and after shots of dieting by just pushing or sucking in my stomach LOL

Strider2
03-19-2004, 03:21 AM
lol, thanks bro.

Something I'm kinda concerned about is that for the last few days I have been weighing in at 170-169 in the mornings :scratch: . I know I'm only supposed to weigh once every week but sometimes I just can't resist the urge. I'm kinda worried because I was losing 2lbs a week so I added about 300 cals and now through the week I have been weighing 170. Anyway I keep going to the end of the week and then see what I weigh on monday.

18th March 2004

Shoulders

Arnolds
4 reps of 53
8 reps of 48
6 reps of 48

Upright Rows
8 reps of 99
6 reps of 105
6 reps of 105

Military Press
8 reps of 121
7 reps of 132 (+1)
4 reps of 138 (+1)

Lateral Raise
8 reps of 26
4 reps of 31
4 reps of 31

Shrugs (smiths) (easier to grip now, I use a mixed grip)
8 reps of 154
8 reps of 198
8 reps of 198
8 reps of 220

Shrugs (machine)
8 reps of 198
8 reps of 242
8 reps of 286

EdgarMex
03-19-2004, 10:56 AM
Damn scale can play some nasty tricks on you, don't worry too much about it and try to get your weight only once per week. I went through the same thing last year and it can get pretty discouraging. What I have found it's a pretty good tool to measure progress when cutting are calipers. That way even if you're not losing way you can see if you're losing fat (which is what matters) and if you're losing any lean mass.

Strider2
03-19-2004, 11:18 AM
Thanks, Ed.

Are you suggesting I just use my calipers once a week, or scale and calipers?

EdgarMex
03-19-2004, 11:49 AM
I use both once a week (usually on Sunday morning before breakfast, unless I incurred on some serious cheating the night before, then I'll wait a couple of days). You'll need your weight anyway to calculate fat and lean mass

Strider2
03-20-2004, 05:10 AM
I will still weigh myself but I haven't get anyone to do the calipers on my back, so I will just take the stomach, biceps and triceps measurements. I will total them up and see if the millimetres go down each week.

I weighed in a leisure centre yesterday and and It said I was 178lbs I then went home and weighed on my scales and they said I was 174lbs so my scales must be about 4lbs out. Oh well it doesn't really matter.

Strider2
03-22-2004, 02:41 PM
week 3

Weight - 167lbs
Calipers - 22.5mm

My weight hasn't changed this week, but I made a few mistakes with my diet and I believe that I have rectified them now. The caliper measurement is the Biceps, Triceps and Suprailiac combined.

22nd March 2004

Chest and Biceps

Chest

Bench Press
8 reps of 132
7 reps of 149 (damn, i was supposed to get 8)
3 reps of 160 :(
2 reps of 154 :cry: please don't ask...just don't
8 reps of 132

Incline Bench Press (smiths)
8 reps of 132
5 reps of 154
5 reps of 154

Dumbell Flyes
6 reps of 48
6 reps of 48
6 reps of 48

Biceps

Preacher Curl
8 reps of 77 (+2) cheered me up a little
3 reps of 83
3 reps of 83

Incline Curl
8 reps of 35
5 reps of 40 (+1)
5 reps of 40

Strider2
03-23-2004, 07:29 PM
Quite a lot of progress today, very pleased.

23rd March 2004

Shoulders

Arnolds
6 reps of 53 (+1)
5 reps of 53
7 reps of 48

Upright Rows
8 reps of 99
8 reps of 105 (+2)
6 reps of 110 (+1)

Military Press (smiths)
8 reps of 121
5 reps of 132
5 reps of 132

BTN Press (smiths)
8 reps of 110 (+1)
5 reps of 121 (+1)
7 reps of 110

Shrugs (machine)
6 reps of 330 (smooth grip makes it hard to grip)
6 reps of 352
5 reps of 374

Shrugs (smiths)
8 reps of 220
6 reps of 242
4 reps of 264

Strider2
03-25-2004, 02:38 PM
I was supposed to be doing Back, Ticeps and Abs. I only did Back and Triceps though. I ate tuna and ww bread about a hour and a half earlier and I was working out an I felt incredibly stuffed, and I had hiccups which didn't make it any better. No way I was gonna do abs.

25th March 2004

Back and Triceps

Back

Chinup Routine
Wide Grip Pullup = 6 (+2)
10 second rest
Medium Grip Pullup = 5 (+1)
10 second rest
Medium Grip Chinup = 3
10 second rest
Close Grip Chinup = 3

Wide Grip Pullup = 4
10 second rest
Medium Grip Pullup = 3
10 second rest
Medium Grip Chinup = 2
10 second rest
Close Grip Chinup = 3

Chinups
5 reps of BW

Bent Over Rows (smiths) (bench was taken)
8 reps of 143
6 reps of 154
6 reps of 154

Seated Row (machine)
4 reps of #24
5 reps of #23
4 reps of #22

Reverse Flyes
8 reps of 31
8 reps of 35
8 reps of 35

Triceps

Skullcrushers
7 reps of 77
4 reps of 83 (+1)
3 reps of 83

Close Grip Benchpress
8 reps of 121
8 reps of 132
5 reps of 138

Alke
03-25-2004, 02:46 PM
nice work man, looks good, your pullups/chins coming up. I would suggest wait till you bulk to start adding weight to those.

Bo BB rows on a smith? do DB rows instead if the BB is taken would be my advice.

how much more weight you got to lose before you start bulking and getting BIG?

Strider2
03-25-2004, 04:02 PM
getting BIG?

ooooooo...that sounds cool.

I'm thinking about 165lbs.

Strider2
03-29-2004, 05:55 PM
Ok my brothers car has screwed up again so he is lending my car...again. So I couldn't go to the gym today. I'm hoping that I will be able to go tomorrow, doubt it though because my brothers girlfriend is possibly going into labour at this moment.

I was doing some work restructuring my brothers garden today so I at least did something. Carrying buckets of rubble, shoveling, using pneumatic drill (cooool).

Weight: 165 (-2)

I lost 2 pounds but i think its was down to my drinking 4 pints of lager the day before. Most probably lost some water weight.

I was trying to take off 100 calories today so my BRIGHT idea was to put my protein shake into my oatmeal. TOTAL disaster. It was like eating oatmeal with 20 tablespoons of sugar in. I tried to force it down but i couldn't stomach it. Diet was a disaster today, it started off poor and then got worse because I had to stay down my brothers because my brothers girlfriend was going into hospital. so my poor diet for today is:

Wheat biscuits and milk (substitute for the crappy oatmeal)
Tuna and wholemeal bread
Peanut butter sandwichs
Chipshop Fish and chips plus tub of curry (because we I couldn't get any of my food we had to go to the chip shop and I couldn't resist going all out. I stuffed it down me (i was brought up in a way that I always finish my plate, i HATE leaving food on a plate). This was about 11 hours ago and I still feel satisfied. It felt like 4 or 5 normal meals crammed together. I've been on this diet for quite a few weeks now and i'm not used to eating so much.)

Strider2
03-31-2004, 01:31 PM
Ok the last few days my diet has been absolutely terrible. Its ok though because its not that I don't have the will power. Me and my dad has been doing work down my brothers for a couple of days and my brothers girlfriend gave birth yesterday. This means that I haven't really been able to get at my food. So we have been relying on take aways and junkfood. I won't say the things I have eaten because there will be a lot of tuttut

I measured my waist the other day and I was 32 with a pretty relaxed hold on the measuring tape, so thats cool.

I've missed most of my sessions due to the above reasons so I did an all-body workout, and I plan on doing another before the end of the week. I will then carry on as normal next week (with a perfect diet).

30th March 2004

The gym was stuffed when I got in so some of the exercises I do are different.

Bench Press (smiths)
8 reps of 165
5 reps of 176
2 reps of 187

Preacher Curls
8 reps of 77
4 reps of 83 (+1)
3 reps of 83

Seated Leg Press
8 reps of #12
8 reps of #13
I finished there because I could feel a tightness in my glutes

Lateral Pulldown (neutral)
8 reps of #12
8 reps of #13
6 reps of #14

Shoulder Press (machine)
8 reps of #10
6 reps of #11
6 reps of #11

Rope Pulldown
8 reps of #12
8 reps of #13
6 reps of #14

Strider2
04-02-2004, 03:10 AM
This is the last all-body workout. I will get back to my normal routine on monday. I ordered some straps the other day so I should be able to shrugs and deadlifts more intensely.

1st April 2004

Bench Press (the last couple of sessions I have made sure that I touch my chest. I was doing about 1 to 1.5 inches away, but It makes all the difference. Lost about 1 rep allaround).
7 reps of 154
4 reps of 160
3 reps of 160

Preacher Curl
8 reps of 77
4 reps of 83
2 reps of 83

Shoulder Press (I just couldn't exert myself on these today)
8 reps of 48
8 reps of 44
8 reps of 44

Lateral Pulldown (neutral)
8 reps of #13
6 reps of #14
10 reps of #10

Rope Pulldown
8 reps of #13
8 reps of #14 (+2)
5 reps of #15

Strider2
04-08-2004, 05:50 PM
Well the last couple of days I have had a cold. I've tried to force myself to go to the gym, but I felt weak and it would be pointless.

This legs workout was done in pontypool gym. I talked about this place before, you don't know the weights of the dumbells, they place is dirty, untidy. However this place does have a squat rack therefore I will be doing my leg workouts here.

7th April 2004

Legs (with a bit of Back and Triceps)

Squats
8 reps of 110
8 reps of 132
4 reps of 154
0 reps of 176 (sooo close on this, I got most the way up but I just couldn't lockout)

Leg Press (one of the cool ones where you legs are up in the air)
8 reps of 88 (plus whatever the machine is)
8 reps of 176
6 reps of 220

Seated Calf Raise
20 reps of 88 (plus whatever the machine is)
20 reps of 88
20 reps of 88 (really good burn doing this)

TBar Row
8 reps of 88 (plus the machine) (sounds light but it felt really hard)
8 reps of 88
8 reps of 88

CG Bench Press
8 reps of 110
8 reps of 110

Shrugs (just testing the straps that I bought)
10 reps of 220 (felt funny with the weight hanging off my wrists, but i was able to hold this weight with ease)


Side Story

After my one rep max attempt on the squat, my friend adam took a crack at 220. Anyway he lowered got to parallel but couldn't fight back at it, hung around for a second then dropped down onto the pin.

As he was dropping a guy ran over shouting "WOAHH WHAT ARE YOU DOING" running to the rescue. I did nothing because the cage was stopping him from getting crushed. He came over asking what we were doing, in a slightly mocking voice. This is was the dialogue.

stupid guy: Hey you should never squat below parallel.
Adam: Uhh I was trying a 1 rep ma...
stupid guy: I'm telling you never go below parallel.
Adam: I failed so I was lowering t...
stupid guy: The body was DESIGNED to squat to parallel.
Adam: Yea so...
stupid guy: so when you go past parallel the ligament starts to rip from the bone.

so he went and we started giggling to ourselves. He comes back 10 minutes later, looks at us, gives us a thumb and says "Well done boys" for no apparent reason. We start giggling again.

I know good advice when I hear it, but this guy was a clown.

Strider2
04-08-2004, 06:05 PM
Its easter and me and my friend are able to train together again. I'm gonna do the stuff that he does just so we can train together, and he uses a bit more volume than me so my workouts my look a little bigger for a while.

8th April 2004

Chest and Biceps

Chest

Bench Press
6 reps of 154
5 reps of 154
5 reps of 149

Incline Bench Press (smiths)
8 reps of 132
5 reps of 154
5 reps of 154

Dumbell Press
5 reps of 66
4 reps of 66
4 reps of 62 (made a mistake with the incline of the bench)

Dumbell Flyes
6 reps of 48 (i felt burnt out so i thought I would go really light on these)
8 reps of 26 (this felt soo light it was amusing. Not too long ago this was my working weight. This felt easy even when I pretty much touched the floor with them)
8 reps of 26

Biceps

Preacher Curl (adam pointed out a flaw with my technique. He says I point my elbows out too much and that I should squeeze them right in. This feels weird and it has put my reps right down. Kinda annoying but its important to use good technique. Just annoying that I will have to put the weight down)
4 reps of 77
2 reps of 77

Ez Curl
6 reps of 77
6 reps of 77

String Curls
7 reps of #13
3 reps of #14
10 reps of #8

One Arm String Curls
8 reps of #5
5 reps of #6
10 reps of #4

Just a little Abs

Kneeling Rope Pulldown (kinda perfected the technique today and I could really feel it in the abs)
10 reps of #14
12 reps of #14
10 reps of #14

Strider2
04-09-2004, 03:08 PM
This is my third day training in a row and i feel pretty burned. So I just had a pretty small shoulder workout today. The straps were excellent for working the traps.

I think I am on the right calorie track so I'm just gonna eat to the plan, then check my weight in a month. I'm slowly finding it pointless weighing every week because my weight seems to fluctuate and it annoys me a bit. I might possible check my calipers every month and just forget about weight altogether.

9th April 2004

Shoulders

Arnolds
8 reps of 40
5 reps of 53
8 reps of 48

Military Press (smiths)
8 reps of 121
6 reps of 132
5 reps of 132

Lateral Raise
8 reps of 26
4 reps of 31
4 reps of 31

Shrugs (smiths)
8 reps of 198
8 reps of 220
8 reps of 242

Strider2
04-10-2004, 11:22 AM
I've joined the summer squat competition so I think that may make me push myself harder on the squats. Should be fun anyway.

Strider2
04-11-2004, 04:04 PM
I've been reading some good stuff about the Muscle Media Bench Program so I'm gonna start doing that routine tomorrow. My bench press is lacking behind so I need to bring it up to speed a bit.

Strider2
04-12-2004, 11:23 AM
Ok I started the Muscle Media Program today. Its only 7 weeks and I know I'm not gonna increase 50lbs, but 20-30lbs would be great.

The program starts with lightish weight so I thought that it was going to be really easy. To be truthful it wasn't. I thinks its because I'm not used to doing so many sets on the bench. It was hard work mixing Chest, Triceps and Shoulders, and I now remember why I changed to Chest and Biceps etc.

Chest, Shoulders and Triceps

Chest

Bench Press (green = success, red = failure)

Warm Ups
8 reps of 110
8 reps of 121
8 reps of 121

Work Sets
6 reps of 138
5 reps of 143
5 reps of 143
4 reps of 149
4 reps of 149

Dumbell Press
5 reps of 62 (all the benching seems to have taken its toll)
8 reps of 57
8 reps of 57

Shoulders

Lateral Raise
8 reps of 22
8 reps of 26
8 reps of 26

Triceps

Skullcrushers
8 reps of 66
6 reps of 77
4 reps of 77

Alke
04-12-2004, 01:40 PM
if that is the one i am thinking it is I did that once and it is a good system for gauging progress and getting used to keeping track of what you lift while increasing your bench.

I think you will like it, is that the one with a test (number of reps for certain weight) every few weeks to see if your ahead or behind schedule?

keep in mind your still cutting too, and it might be harder to get the increaes your expecting on a limited calorie diet. rest assured though, any increases you get will be lean muscle and well worth it!

Strider2
04-12-2004, 02:55 PM
Hey good to see you getting around again.

Yup, thats the one. It has the failure test to see if you're using the right weight. I actually thought about the fact that I'm cutting, but any increase on the bench will satisfy me. I'm still using a pretty low weight and it doesn't seem to be moving very fast.

Alke
04-12-2004, 03:17 PM
just read back, is that leg press the kind whre you are on your back and you press the pates up in the air?

I used a leg press like that in italy when I was in the military, I miss that thing......

Strider2
04-12-2004, 03:19 PM
Yea thats the one...your body's at a 45 degree angle with your feet in the air, and you put plates on both sides. Its cool because it looks really hardcore.

Oh and sorry to hear about your back :(

Alke
04-12-2004, 03:24 PM
could be close to the one I used.

this one had no angle, you laid flat on your back on the floor and placed plates one at a time on top of each other. the plates were stacked on a pole like it was a ring toss, and you pushed straight up.

Strider2
04-12-2004, 04:04 PM
Well yes, same position as the one your talking about just slightly angled.

I think this (http://www.fit-1.com/fitness_equipment/exercise_products/yukon/y-vlp154.htm) is the type your talking about.

Strider2
04-14-2004, 03:34 PM
May workout felt pointless today, but if that's what the program says then so be it.

14th April 2004

Back and Biceps

Back

Lateral Pulldown (neutral)
8 reps of #14 (+2)
8 reps of #15
5 reps of #16

Dumbell Row (was meant to be BO Row)
8 reps of 66
8 reps of 66
8 reps of 66

Biceps

Concentration Curl (was meant to be Barbell Curl)
6 reps of 40
8 reps of 35
8 reps of 35

When I go to a heavy weight on C Curls I get this weird feeling in my leg. Its like I strain my leg when doing them. :confused:

Alke
04-14-2004, 03:42 PM
what do you mean "was meant to be ........" are you saying you were supposed to do that exercise but did something else in place of it?

I remember when I first started seated concentration curls it felt like I was using my leg in the exercise too. I am not sure what causes it, but did go away for me after a while.

HEY, did you read that thread a while back on form for DB and BB rows? it was really good........

Strider2
04-14-2004, 03:50 PM
Well I was planning on doing Bent-Over Rows and Barbell Curls but there was a guy hogging the bench. My gym sucks, it only has one bar.

I'm not sure whether I read that post but I do remember reading one where he says to always keep your shoulder blades locked right back.

Alke
04-14-2004, 07:05 PM
yeah thats the one, no twisting or yanking on the DB when rowing.

one BB? that sucks!

Strider2
04-14-2004, 07:33 PM
heh, and the dumbells only go up to 65lbs.

Its somewhat of a commercial gym. When the dumbells get too light for me I think I will start hunting for a more hardcore gym with all the necessary equipment. None of this smith machine crap.

Strider2
04-16-2004, 03:45 PM
Benching was pretty easy today. I'm sure thats its going to get much harder soon though.

16th April 2004

Chest, Shoulders and Triceps

Shoulders

Rotator Cuff
12 reps of 13
12 reps of 15
12 reps of 18

Chest

Bench Press (Green = Success, Red = Failure)

Warm Ups
6 reps of 88
6 reps of 110
6 reps of 132

Work Sets
3 reps of 149
3 reps of 149
2 reps of 160
2 reps of 160
Negs of 176

Triceps

Weighted Dips
6 reps of BW
6 reps of BW + 11
5 reps of BW + 15

Strider2
04-17-2004, 01:12 PM
Well I went to the other gym today (where I do my legs). As I was in the middle of my squats these three guys come in. They started squatting on the rack right next to me. For some reason I felt distracted since they come in. I think it was that I didn't want to squat infront of them, and felt slightly embarrassed I don't know why. They were doing a pretty heavy weight even though I don't think they were reaching quarter. I think I felt uncomfortable because I'm at a pretty low weight.

17th April 2004

Legs, Back and Biceps

Legs

Squats
8 reps of 132
6 reps of 154 (+2)
6 reps of 132

Leg Press
8 reps of 176
8 reps of 176
8 reps of 176

Back

TBar Row
8 reps of 88
6 reps of 110
6 reps of 110

Bent Over Row
8 reps of 132
8 reps of 132
8 reps of 132

Biceps

Barbell Curl
6 reps of 88
6 reps of 88
6 reps of 88

Sleep was all screwed up last night. I think I woke up about 10-15 times in the night. It was like I was waking up after every 30 minutes.

Diet was off today because I went and played golf for about 2 and a half hours, and when I got back I was starving and couldn't be bothered to cook anything, so I went and got something from the chipshop. I'm not too bothered though because I have been sticking to it perfect now for days and days, and can get back on track tomorrow.

Strider2
04-18-2004, 12:32 PM
It really feels like my lower back got worked from the squatting. I'm pretty sure that I don't lean too far forward. I'm sure its just that I need to get used to the heavy load on top of me.

Strider2
04-18-2004, 06:03 PM
I ate quite a lot of chocolate today, because I was given some for easter and I thought I might as well get rid of it. I didn't really need to but I thought I've had enough of the chocolate staring at me everyday.

As a side note I am going to be cutting until the Bench Program is over. So thats about a month more. Then its bulk time whether I am happy with the cut or not. I really need a bit more muscle to play with. I'm thinking of doing a 20 pound bulk and then onto another cut.

I was talking to a guy I haven't seen in a while today...

Guy: So are you still weight training?
Me: Yes I am.
Guy Oh it doesn't look like it.

:cry:

Nah, I'm not really bothered by it, its just that i'm cutting. When people know that your weight training, they expect you to get bigger, not smaller.

Strider2
04-19-2004, 12:08 PM
19th April 2004

Chest, Shoulders and Triceps

Chest

Bench Press (Green = Success, Red = Failure)

Warm Ups
6 reps of 88
6 reps of 110
6 reps of 132

Work Sets
6 reps of 138
5 reps of 143
5 reps of 143
4 reps of 154
4 reps of 154

Dumbell Press
8 reps of 57
8 reps of 62
6 reps of 66

Shoulders

Lateral Raise
8 reps of 26
6 reps of 31
6 reps of 31

Triceps

Skullcrushers
8 reps of 77
5 reps of 83
3 reps of 83

Strider2
04-21-2004, 04:20 PM
I feel slightly depressed. I used the calipers and found out I was 12%. I was pretty happy, I felt on track. Later on in the day I figured out that I added the measurements up wrong. I was 13%. I know that I've dropped at least 2%, but that sounds pretty poor for a cut started in march. I don't think I'm gonna reach my goal of 10% in 6 weeks, I just can't see it happening. :whiner: oh well

21st April 2004

Back and Biceps

Back

Lateral Pulldown (neutral)
8 reps of #15
6 reps of #16 (+1)
6 reps of #16

Bent Over Row
8 reps of 132
6 reps of 154
6 reps of 154

Barbell Curls
8 reps of 88
5 reps of 94
6 reps of 94

Alke
04-21-2004, 04:39 PM
I was talking to a guy I haven't seen in a while today...

Guy: So are you still weight training?
Me: Yes I am.
Guy Oh it doesn't look like it.


yep, your cutting, so just flip em off and dont sweat it.

about the cut, it takes a few to get it right. stay positive and learn from it. Diet is key, I know you have posted a few times about not eating the way you wanted to, and that happens. the more cuts you get under your belt, the better you will get. so dont be too depressed about it.

stay on track and finish it out. dont make any final judgments yet. I am thinking if your at 13% that isnt far off from 10%, and you may surprise yourself.

Strider2
04-21-2004, 04:48 PM
Thanks Kenn, I feel happy for losing fat on a diet I created, and I've been pretty darn strict with it. I may be wrong, but I've just got this feeling that its not working as fast as it should. Perhaps I was unrealistic with my goal or just impatient.

I hope your recovering from your injury. I have a feeling that a puny (yea right) injury like that won't hold you back.

Thanks for dropping in.

Strider2
04-23-2004, 03:26 PM
I forgot and did the Bench Press and the Rotator Cuff Exercise the wrong way around.

I think that this program could very well be working. 154 felt easy, like I could of done 8 reps, and I was a bit worried about 2 of 165, but I felt like I could've got 3, maybe 4.

23rd April 2004

Chest, Shoulders and Triceps

Chest

Bench Press (Green = Success, Red = Failure)

Warm Ups
6 reps of 88
6 reps of 110
6 reps of 132

Work Sets
3 reps of 154
3 reps of 154
2 reps of 165
2 reps of 165
Negs of 187

Shoulders

Rotator Cuff Exercise
12 reps of 15
12 reps of 15
12 reps of 15

Triceps

Weighted Dips
6 reps of BW
6 reps of BW + 13
6 reps of BW + 18

Strider2
04-25-2004, 02:52 PM
24th April 2004

Legs, Back and Biceps

Legs

Squats
6 reps of 132
6 reps of 154
4 reps of 165

Leg Press
8 reps of 176
8 reps of 220
6 reps of 264

Back

T-Bar Row
8 reps of 88
7 reps of 110 (+1)
4 reps of 132

Bent Over Row
8 reps of 132
7 reps of 143
5 reps of 154

Biceps

Barbell Curls (I think my back workout really brings these down)
6 reps of 88
6 reps of 88
6 reps of 88

Strider2
04-26-2004, 04:35 PM
The first failure test was today and I got 5 reps, so that means I'm going to go up on the next bench day. Not really sure whether I want to though. I dont want to fail any of the sets.

Chest, Shoulders and Triceps

Chest

Bench Press (Green = Success, Red = Failure)

Warm Ups
6 reps of 88
6 reps of 110
6 reps of 132

Work Sets
6 reps of 138
5 reps of 149
5 reps of 149
5 reps of 160 (failure Test) Weight goes up

Dumbell Press
6 reps of 66
6 reps of 66
6 reps of 66

Shoulders

Lateral Raise
8 reps of 26
5 reps of 31
6 reps of 31

Triceps

Skullcrushers
8 reps of 77
5 reps of 83
3 reps of 83

Strider2
04-28-2004, 04:56 AM
uhhh, I think that my body is slowly becoming intolerant to oatmeal. I have it every morning as part of my diet. It still tastes the same except the more I eat it, the more it fills me up. Today I ate a quarter of it and I felt stuffed. I did manage to finish it though. I think I'm going to have to find an alternative for a while. hmmm perhaps scrambled egg on toast.

Back and Biceps later on.

Strider2
04-28-2004, 04:45 PM
It was a good session today, I could feel the aggression to really push the sets.

I've heard a lot of good things about the UD2.0 diet, and I think I will give it a go when I get onto my next cut. Tradition calorie deficit has worked pretty well, but its leveled off quite a bit now, and I don't want to drop anymore calories. I'm on 2000 now.

28th April 2004

Back and Biceps

Back

Lateral Pulldown (neutral)
8 reps of #16 (+2)
5 reps of #17
5 reps of #17

Bent Over Row
8 reps of 143
7 reps of 154 (+1)
6 reps of 154

Biceps

Barbell Curls
8 reps of 88
6 reps of 94
4 reps of 99

Strider2
04-30-2004, 04:34 AM
Ok, weightloss has pretty much stopped, so I'm just going to eat what I want (plenty) until Sunday, and I will start back as normal on Monday. I posted on the Diet & Nutrition forum and got some good advice. I also read Lyle's interview and learned a lot about Leptin and refeeding.

I'm definitely going to buy the UD2.0 book. I live in the UK so it will cost more, but it looks like a damn good book.

This place is great, I'm constantly learning.

Strider2
05-01-2004, 04:02 PM
30th April 2004

Shoulders, Chest and Triceps

Shoulders

Rotator Cuff Exercise
12 reps of 15
12 reps of 15
12 reps of 15

Chest

Bench Press (Green = Success, Red = Failure)

Warm Ups
6 reps of 88
6 reps of 110
6 reps of 132

Work Sets
3 reps of 165
3 reps of 165
2 reps of 176
2 reps of 176
Negs of 193

Triceps

Weighted Dips
6 reps of BW
6 reps of BW + 15 (+1)
6 reps of BW + 20

Strider2
05-01-2004, 04:16 PM
Ok just Sunday left and that will be my 4 days of refeeding over. I know its beneficial to normalise my Leptin levels, but I do feel kinda naughty. I'm eating plenty so that my body realises I'm not starving.

Wow, squating is really hard. Lately I have not been squatting right down to parallel because its so hard. I still do a decent squat though. It's only about 1-2 inches above parallel, way lower than I see most people squatting. I have only been squatting free weight for about 3-4 weeks so when I really get into it I will be squatting super strict.

I've also bought a decent digital camera recently so I should be able to post some pictures in about a month when my cut is complete. If I feel confident enough of course. I've done a couple of test pictures and I feel kinda proud because I can see quite a bit of difference before the cut.

1st May 2004

Legs, Back and Biceps

Legs

Squats
8 reps of 132
5 reps of 165 (+1)
6 reps of 154

Leg Press
8 reps of 176
8 reps of 220
8 reps of 264 (+2)

Back

T-Bar Row
8 reps of 88
8 reps of 110
5 reps of 132 (+1)

Bent Over Row
8 reps of 143 (+1)
6 reps of 154 (+1)
6 reps of 154

Biceps

Barbell Curl
8 reps of 88
8 reps of 88
4 reps of 99

Strider2
05-03-2004, 04:28 PM
The benching is going pretty well, but it's getting harder and I can see me failing some of the exercises sooner or later. I don't think I was at my best today but I still passed all the sets.

3rd May 2004

Chest, Shoulders and Triceps

Chest

Bench Press (Green = Success, Red = Failure)

Warm Ups
6 reps of 110
6 reps of 132
6 reps of 143

Work Sets
5 reps of 154
5 reps of 154
3 reps of 165
3 reps of 165
3 reps of 171 (Failure Test) Weight stays the same

Dumbell Press
8 reps of 66 (+2)
7 reps of 66
7 reps of 66

Shoulders

Lateral Raise
7 reps of 31 (+1)
7 reps of 31
4 reps of 35

Triceps

Skullcrushers
8 reps of 77
6 reps of 83 (+1)
3 reps of 88

Strider2
05-05-2004, 03:42 PM
Another short but sweet session today. I am very happy with the way I am progressing on this day, especially the Lateral Pulldown (neutal).

I have now ordered my copy of UD2.0. I am looking forward to an interesting read. I haven't got long left of my cut but I think I am going to try 2 weeks of UD2.0 just to familiarise myself with it.

5th May 2004

Back and Biceps

Back

Lateral Pulldown (neutral)
7 reps of #17 (+2)
5 reps of #18
4 reps of #18

Bent Over Row
8 reps of 143
8 reps of 154 (+1)
4 reps of 165

Biceps

Barbell Curl
8 reps of 88
8 reps of 94 (+2)
4 reps of 99

Strider2
05-07-2004, 06:10 AM
I hoped after my little break off my diet, I thought that I would be ok eating oatmeal again. Well, I was ok for about 3 days, now today (day 4) it took me about 25 minutes to eat it. I think I'm forced to change it to scrambled eggs and then compensate for the missing carbs later.

Once I work out the calories and macros I'll post the new one up.

Strider2
05-07-2004, 03:24 PM
I wasn't confident that I was going to do the 1 rep of 187 today, but it went up with relative ease. I think I could make 193 but no way 198, not just yet.

I posted up my diet here (http://www.wannabebigforums.com/showthread.php?t=47225) and most people think that I need fruit and veg, but veg is a problem for me that you will read in the thread.

7th May 2004

Shoulders, Chest and Triceps

Shoulders

Rotator Cuff Exercise
12 reps of 18
12 reps of 18
12 reps of 18

Chest

Bench Press (Green = success, Red = Failure)

Warm Ups
6 reps of 110
6 reps of 132
6 reps of 143

Work Sets
3 reps of 171
3 reps of 171
1 rep of 187
1 rep of 187
Negs of 198

Triceps

Weighted Dips
6 reps of BW
6 reps of BW + 18
6 reps of BW + 22

Alke
05-07-2004, 07:40 PM
where you at on the cut man, is your sig correct - I thought you were at around 13% now?

workouts look good, how you liking that benching routine, do you feel it is working for ya now that you been doing it a few weeks?