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ChrisH
08-27-2003, 09:00 AM
I WILL stick with this journal for at least a year, as well as this routine.


Im going to be following one of chris masons old routines, ive done a couple of workouts, and I love it. It'll be slightly modified, I haven't got a squat rack at my gym ;/

Mon & Thurs:
Chest, triceps, and legs

Bench Press
2 warmup sets
2 sets to failure x 3-5/6-8

Weighted Dips
2 sets to failure x 10

Skulls
2 warmups
2 sets to failure a 4-5/6-8

Squats (gotta clean it, so only about 110lbs)
1-2 light sets

Deadlift/Hack squats
2 warmup
2 sets to failure x 4-6/8-10

Leg Extensions
1 warmup
1 set to failure x 10

Leg Curl
1 warmup
1 set to failure x 10


Tues & Fri:
Back, shoulders, and biceps

Chins (palms forward, wide grip)
body x 2 sets x as many as possible

T-Bars
2 warmup sets
2 sets to failure x 3-4/6-8

Pulley Pulldowns to the Front (v-bar grip)
1 set to failure x 10

Dumbbell Shoulder Press
2 warmup sets
2 sets to failure x 3-4/6-8

Standing Barbell Curls
2 warmup sets
2 sets to failure x 6-8/7-9

Hammer Curls
1 warmup set
1 set down the rack for 3 weight choices (ex. 80s, 60s, 35s) x failure. The first part of the down the rack set is with a very heavy weight for 3-4 reps. Then you drop enough to get 3-4 reps with the next weight (no rest). Finally, one more drop to a very light weight which will feel very heavy if you have gone balls out.


Standing Calf Raises
2 warmup sets
2 sets to failure x 15-20




I found that the only way I can sort my diet out is from having a journal, so lets go :D

ChrisH
08-27-2003, 09:11 AM
Monday 25th August 2003

Lemme see what I can remember.

Chest, triceps, and legs

Bench Press
Warmup - 50kg (too heavy for warmup probably)
warmup - 40kg
6-8 x 70kg
3-5 x 80kg

Weighted Dips
12kg x 10
12kg x 7

Skulls
warmup - 30kg
warmup - 30kg
4-5 x cant remember
6-8 x cant remember

Squats
2 x warmup x 50kg

Leg Press
8 x 260kg
5 x 150kg (one leg at a time)

Leg Extensions
warmup x 50kg
100kg x 10

Leg Curl
warmup x 20kg
40kg x 10


Diet:
Cant remember

ChrisH
08-27-2003, 09:17 AM
Tuesday 26th August 2003

Back, shoulders, and biceps

Chins (palms forward, wide grip)
body x 2 sets x 7,5

T-Bars
2 warmup x 20kg
50kg x 4
40kg x 8

Pulley Pulldowns to the Front (v-bar grip)
6 x 100kg

Dumbbell Shoulder Press
2 warmup x 12kg
20kg x 4
18kg x 8

Standing Barbell Curls
2 warmup x 20kg
32.5kg x 8
30kg x 8

Hammer Curls
Not done

Standing Calf Raises
Not done


Diet: Cant remember

Comments:
Got to the gym at 9:30, it closes at 10:00 ;/ Didnt do hammers or calf raises :(

ChrisH
08-27-2003, 09:18 AM
Wednesday 27th August 2003

Rest

Diet:
Crap, not worth writing out.

Dedicated
08-27-2003, 12:21 PM
Ya I got the first post here:) Nice journal we are the same height/weight pretty much, it's cool to see what you lift.

ChrisH
08-27-2003, 06:34 PM
Thanks for the comment, I don't lift too much at the moment, since i haven't been training properly for long. (As you can probably tell by my age :D )

Shane
08-27-2003, 09:08 PM
Good luck with sticking to the journal Chris. :cool:

ChrisH
08-28-2003, 12:04 PM
Thursday 28th August 2003

Chest, triceps, and legs

Bench Press
2 warmup sets with 18kg DB's
80kg (175) x 8
80kg (175) x 5
Two idiots were on the bench for 30 mins, and were on before I got there. I sat there and chatted to the trainer for a bit. Then some guy went on who the trainer knew, so I asked to work in with him, we put on 70kg, and I did 8, then I realised it was actually 80kg that was on there! Cool.


Weighted Dips
12kg x 8
12kg x 7

Skulls
2 warmups (25kg)
30kg x 8
35kg x 5

Squats
2 light sets (50kg)

Deadlifts
110kg (242) x 4
90kg (200) x 8

Leg Extensions
1 warmup (50kg)
100kg x 10

Leg Curl
1 warmup (10kg)
35kg x 10


Comments

Good workout except for the idiots on the bench. They were on when I got there, so were benching for at least 30 mins. Then left. Riiiiight. Their 'training' was putting on heavier weights than they could handle and having the spotter basically deadlift it up for them, most likely so they can go tell their mates they can bench 70kg (150 lbs).


Ill update later.

ChrisH
08-28-2003, 04:32 PM
lol, I couldnt do more than about 5 pressups at thai boxing tonight...

midee1
08-28-2003, 07:32 PM
Best of luck and welcome.

Glad to see a 17 yo with dedication.

They seen to be alot of them here.

I just wish my 15 yo would stick to it. He play football and could really use the size.

ChrisH
08-29-2003, 12:16 PM
Friday 29th August 2003

Back, shoulders, and biceps

Chins (palms forward, wide grip)
body x 2 sets x 10,7

T-Bars
2 warmup x 20kg
60kg x 4
50kg x 8

Pulley Pulldowns to the Front (v-bar grip)
8.5 x 100kg

Dumbbell Shoulder Press
2 warmup x 12kg
20kg x 8 (way too light, was going for 4)
22kg x 4

Standing Barbell Curls
2 warmup x 20kg
30kg x 8
30kg x 8

Hammer Curls
1 warmup x 10kg x 10
15 x 3
14 x 1
10 x 6
Gonna start on 10 or 12 next time, im quite weak after the BB curls.

Standing Calf Raises
2 warmup x 22kg x 15
40kg x 20 x 2


Comments
Quite happy about today :D Need to drop weight on hammers next time though.

ChrisH
08-31-2003, 10:10 AM
Sunday 31st August 2003


Played a game of rugby.
Not eaten much.

chris mason
08-31-2003, 10:15 AM
Go eat!

Remember, train for progress in each session and make sure to rest on your off days. Your body will need to heal.

midee1
08-31-2003, 10:55 AM
:withstupi

Gotta eat to grow and keep that energy level up to make progress. GO EAT!:D

ChrisH
08-31-2003, 01:32 PM
So far today:
2 weetabix with milk
3 mars bars
1 bottle of lucozade (sports drink)
Half a pizza
1 tin of tuna
Two white bread rolls.

This is v bad. Im gonna go eat something. :(

ChrisH
09-01-2003, 04:14 PM
Monday 1st September 2003

Chest, triceps, and legs

Bench Press
2 warmup sets - 30kg
82.5kg (180) x 5
70kg (154) x 8


Weighted Dips
12kg x 7
BW x 7
Not too good today

Skulls
2 warmups (20kg)
35kg x 5
30kg x 8

Squats
2 light sets (50kg)

Deadlifts
110kg (242) x 4
90kg (200) x 10

Leg Extensions
1 warmup (55kg)
105kg x 10

Leg Curl
1 warmup (15kg)
45kg x 5
35kg x 6
Straight after each other, realised 45 was too heavy when i failed at 5 :D so finished the set on 35


Comments

Good workout

Diet
1 big turkey sandwich on large white barm (just butter)
1 triple decker turkey sandwich (just butter)

About 3-4 pints of milk throughout the day

Chicken fajitas for dinner

Some other stuff that ive forgotten...

ChrisH
09-02-2003, 04:08 PM
Tuesday 2nd September 2003

Back, shoulders, and biceps

Chins (palms forward, wide grip)
body x 2 sets x 10,8

T-Bars
2 warmup x 20kg
55kg x 4
45kg x 8
I didnt check before I went, so I did less than last time by accident :(

Pulley Pulldowns to the Front (v-bar grip)
8 x 100kg

Dumbbell Shoulder Press
2 warmup x 12kg
22kg x 4 (inc weight next time)
20kg x 9

Standing Barbell Curls
2 warmup x 25kg
27.5kg x 6
25kg x 9

Hammer Curls
1 warmup x 5kg
12kg x 4
10kg x 3
6kg x 9


Seated Calf Raises (got no rack for standing)
2 warmup x 24kg x 15
52kg x 20 x 2


Comments
Was cool, but next time I have to check my previous weights so I don't go down or stay the same. Rugby training = ****ing knackering

Diet
Two big turkey sandwiches
2 pints of milk
-Rugby training-
Rice and chicken
-workout-
8 peanut buttered slices of bread

Water
About 2 litres maybe

ChrisH
09-04-2003, 04:57 PM
Thursday 4th September 2003


No workout today, I have coursework to do :(

Thai boxing for 1 hour.


Diet
Ok. Ate lots of good food.

ChrisH
09-04-2003, 05:01 PM
Testing something

ok nevermind doesnt work

DelveyBoy
09-04-2003, 05:36 PM
hey chris,good luck with the journal!
i may start one when i start full training again

ChrisH
09-05-2003, 04:47 PM
Friday 5th September 2003

Back, shoulders, and biceps

Chins (palms forward, wide grip)
body x 2 sets x 10,8

T-Bars
2 warmup x 20kg
60kg x 4
50kg x 8

Pulley Pulldowns to the Front (v-bar grip)
9 x 100kg

Dumbbell Shoulder Press
2 warmup x 12kg
24kg x 4
22kg x 6
Wow this was hard

Standing Barbell Curls
2 warmup x 20kg
32.5kg x 6
30kg x 7

Hammer Curls
1 warmup x 5kg
12kg x 4
10kg x 4
6kg x 10


Seated Calf Raises (got no rack for standing)
2 warmup x 30kg x 15
55kg x 20 x 2


Comments
Cool workout

Diet
Cant remember, was ok though.

Water
About a gallon

ChrisH
09-05-2003, 04:49 PM
Thanks for all the comments everyone. Will post next monday or earlier.

ChrisH
09-06-2003, 11:59 AM
Worked 9-5 today. I was supposed to play a game of rugby but forgot/wasnt told about it.

ChrisH
09-08-2003, 02:23 PM
Monday 8th September 2003

Chest, triceps, and legs

Bench Press
2 warmup sets - 30kg
82.5kg (180) x 5
72.5kg (154) x 8


Weighted Dips
8kg x 9
8kg x 5
I trie dusing a lighter weight today, but due to the weights being smaller, I couldnt hold them between my legs for long before they slipped between my feet :/

Skulls
2 warmups (20kg)
37.5kg x 4
32.5kg x 8

Squats
1 light set (50kg)

Deadlifts
1 warmup (50kg)
110kg (242) x 6
90kg (200) x 10

Leg Extensions
1 warmup (55kg)
110kg x 10

Leg Curl
1 warmup (15kg)
35kg x 10

Comments
Good workout. I love deadlifts. So much effort, feels so good :D

Diet
Pretty good

Water
Not great, a few litres, and a couple of pints of milk.

ChrisH
09-10-2003, 02:02 PM
Tuesday 10th September 2003

Back, shoulders, and biceps

Chins (palms forward, wide grip)
body x 2 sets x 10,8

T-Bars
2 warmup x 20kg
60kg x 4
50kg x 8

Pulley Pulldowns to the Front (v-bar grip)
9 x 100kg

Dumbbell Shoulder Press
2 warmup x 12kg
24kg x 4
22kg x 6
For some reason I was knackered, so had trouble with these.

Standing Barbell Curls
2 warmup x 20kg
32.5kg x 8
30kg x 9

Hammer Curls
1 warmup x 5kg
12kg x 4
10kg x 4
6kg x 10


Seated Calf Raises (got no rack for standing)
None


Comments
I was a bit tired, maybe from the deadlifts on monday.

Diet
Not too bad, but not what I wanted

Water
Not as much as I wanted, but acceptable.

ChrisH
09-11-2003, 02:47 PM
11th September 2003

Chest, triceps, legs

Bench
30kg x 2 x 10 warmup
85kg x 5
75kg x 8

New PR's.

Comments
Yes, thats all I did today. I was at rugby training today, playing touch rugby (non-contact) for a bit, I sidestepped a guy and he accidentally slammed the heel of his palm into my nose :/ Lots and lots of blood. Felt kinda dizzy, so skipped thai boxing and went to the gym for a quick session. Beat the PR's, left. :D

How do I know if ive broken my nose?

ChrisH
09-14-2003, 01:56 PM
My back screwed up again at american football. Gonna go see a doc tomorrow.

ChrisH
09-15-2003, 03:45 PM
Monday 15th September 2003

Chest, triceps, and legs

Bench Press
2 warmup sets - 30kg
85kg (187) x 5
75kg (165) x 8


Weighted Dips
12kg x 9
12kg x 8

Skulls
2 warmups (20kg)
40kg x 2-3 (too heavy)
32.5kg x 8

Squats
1 light set (50kg)

Hack squats
2 warmup (50kg)
70kg x 8

Leg Extensions
1 warmup (55kg)
115kg x 10

Leg Curl
1 warmup (15kg)
35kg x 10

Ab machine
warmup - 15,20x15
40 x 10
35 x 8
These hurt my back a little, so I didnt go high.

ChrisH
09-17-2003, 04:00 AM
Tuesday 16th September 2003

Back, shoulders, and biceps

Chins (palms forward, wide grip)
body x 2 sets x 10,9

One arm DB rows
20kg x 10 x 2
30kg x 10
Did these because my lower back needs rest.

Pulley Pulldowns to the Front (v-bar grip)
7 x 100kg
Wasnt v pleased with these :/

Dumbbell Shoulder Press
2 warmup x 12kg
24kg x 4
22kg x 6
Getting easier, will stick to this weight for one more workout.

Standing Barbell Curls
2 warmup x 20kg
27.5kg x 8
27.5kg x 8

Hammer Curls
1 warmup x 5kg
14kg x 3
12kg x 3
7kg x 10


Seated Calf Raises (got no rack for standing)
None


Comments
ok workout, gotta give my lower back rest.

Diet
OK

Water
Not enough

ChrisH
09-23-2003, 04:41 PM
Monday 22nd September 2003

Chest, triceps, and legs

Bench Press
2 warmup sets - 30kg
85kg (187) x 5
75kg (165) x 8


Weighted Dips
10kg x 10
10kg x 8

Skulls
2 warmups (20kg)
37.5kg x 5 (too heavy)
32.5kg x 8

Squats
2 light sets (50kg)

Leg Extensions
1 warmup (55kg)
105kg x 10

Leg Curl
1 warmup (15kg)
35kg x 10

ChrisH
09-23-2003, 04:44 PM
Monday 22nd September 2003

Back, shoulders, and biceps

Chins (palms forward, wide grip)
body x 2 sets x 10,8

BB Rows
2 x 10 x ~35
V light cos i dont want to hurt my lower back.

Pulley Pulldowns to the Front (v-bar grip)
8 x 100kg

Dumbbell Shoulder Press
2 warmup x 12kg
24kg x 4
22kg x 6

Standing Barbell Curls
There was no bar racked up and i was knackered

Hammer Curls
1 warmup x 5kg
14kg x 4
12kg x 4
8kg x 12


Seated Calf Raises (got no rack for standing)
20kg x 20
52kg x 20
40kg x 15

ChrisH
09-26-2003, 07:50 AM
Tuesday 23rd September 2003

Back, shoulders and biceps

Just an average workout, cant remember the weights tbh.

ChrisH
09-26-2003, 08:29 AM
Thursday 25th September 2003

Chest, triceps, and legs

Bench Press
1 warmup on DB's 12kg
1 warmup set BB - 30kg
87.5kg (193) x 5
77.5kg (171) x 8
Woohoo, new PR's. Will stick with this weight for 1 or 2 more training sessions and then take the step up to 90 :P


Weighted Dips
12kg x 10
12kg x 8

First set was pretty easy

Skulls
2 warmups (20kg)
40kg x 4
32.5kg x 8

New PR, lets face it these arent exactly hard weights :P

Squats
1 light set (50kg)

Deadlifts
1 light set (50kg)

Still resting my back

Leg Extensions
1 warmup (55kg)
115kg x 10

Got easier than last time

Leg Curl
1 warmup (15kg)
35kg x 10
I think I did 40 but to be safe ill say 35

Comments:
V v v v good workout

I did thai boxing afterwards, and I just discovered my love for the spinning backfist, they are ****ing cool.

Diet:
Improving

ChrisH
09-26-2003, 12:00 PM
Friday 26th September 2003

Back, shoulders, and biceps

Chins (palms forward, wide grip)
body x 10,9
This might be a PR

One arm DB rows
14kg x 12,12
40kg x 4
30kg x 8
I got a bit of pain in lower back so was v careful

Pulley Pulldowns to the Front (v-bar grip)
8 x 100kg


Dumbbell Shoulder Press
2 warmup x 12kg
26kg x 4
24kg x 6
New PR

Standing Barbell Curls
2 warmup x 20kg
30kg x 8
30kg x 8

Hammer Curls
1 warmup x 6kg
15kg x 4
14kg x 4
7kg x 10
Another PR :O


Seated Calf Raises (got no rack for standing)
30kg x 20 (warmup)
54kg x 20,20

Ab machine
20kg x 15
30kg x 10
40kg x 5

Comments
Good workout, im a PR breaking machine now I started eating better.
---------------------------------------------------------------------------

Diet:

Meal #1 (8am)
Oatmeal 220 10
Milk 275 20
2 slices WW bread 150 7
PB 200 10

Meal #2 (11am)
Prawn sandwich 500 25
Orange juice 120 2

Meal #3 (1pm)
White bread baton 350 15
Half chicken 300 40
Chocolate milk 275 16

Meal #4 (3pm)
Milk 275 20
Apple 81 0

--TRAIN--

Meal #5 (5pm)
Tin of tuna 160 38
Apple 81 0

Meal #6 (6pm)
Chicken 300 70
Rice 200 10

TOTAL
3485kcal 283g of Protein

ChrisH
09-26-2003, 12:01 PM
Anyone got any comments on my diet? Maybe a few too many calories, but im not that bothered.

ChrisH
09-29-2003, 03:16 PM
Monday 29th September 2003

Chest, triceps, and legs

Bench Press
1 warmup on DB's 12kg
1 warmup set BB - 30kg
87.5kg (193) x 5
77.5kg (171) x 8
Cool, gonna move up to 90 on thursday


Weighted Dips
14kg x 10
12kg x 10
Yay new PR


Skulls
2 warmups - bar,20kg
40kg x 2
30kg x 8

Couldnt do much weight today, probably because of the dips

Squats
1 light set (50kg)

Deadlifts
1 light set (50kg)

A few hang cleans

Leg Press
warmup - 100,100
220kg x 6
200kg x 10

Leg Extensions
1 warmup (50kg)
105kg x 10

Leg Curl
1 warmup (15kg)
40kg x 10
Cool

Comments:
Good workout

Diet:
Cant remember it exactly, wasnt too good.

Hercule
09-29-2003, 05:21 PM
hey man. workouts are lookig great. diet is looking solid too. You are eating a lot...eat a lot more :D.

ChrisH
09-30-2003, 02:52 PM
Yeah i know :/ im trying

ChrisH
09-30-2003, 03:04 PM
Tuesday 30th September 2003

Back, shoulders, and biceps

Chins (palms forward, wide grip)
body x 10,9

One arm DB rows
15kg x 12
Nothing with back support today until I see doctor

Pulley Pulldowns to the Front (v-bar grip)
6 x 100kg


Dumbbell Shoulder Press
warmup x 15kg,6kg
24kg x 4
22kg x 7
Weights went down ;/

Standing Barbell Curls
2 warmup x 20kg
27.5kg x 8

Hammer Curls
1 warmup x 6kg
15kg x 4
14kg x 4
10kg x 15
Increased a bit on the last set


Seated Calf Raises (got no rack for standing)
30kg x 20 (warmup)
58kg x 20,20
Ouch

Comments

---------------------------------------------------------------------------

Diet:
ok

ChrisH
10-02-2003, 03:33 PM
Thursday 2nd October 2003

Chest, triceps, and legs

Bench Press
1 warmup on DB's 12kg
1 warmup set BB - 30kg
90kg (200) x 5
80kg (176) x 8
Woohoo, new PR.


I got to the gym late, and had thai boxing in 5 minutes, so thats all I did :(

Comments:
Cool

Diet:
OK, didnt eat enough really.

Hercule
10-02-2003, 06:38 PM
Great job on the PR! Oh, and thanks for switching it to pounds. I hate pulling out the ol calculator to convert to lbs from kilos. Keep up the hard work bro.

ChrisH
10-03-2003, 09:15 AM
Thanks for the comment ;o
I want to be at 110 (242) in a max of 15 weeks. I tend to go up 2.5 (a bit over 5lbs) every 1-2 weeks. So im hoping for about 10 weeks, but it'll probably be longer. I gotta get eating!

ChrisH
10-03-2003, 01:38 PM
Friday 3rd October 2003

Back, shoulders, and biceps

Chins (palms forward, wide grip)
body x 10,10
New PR I think

BB Rows
warmup - 30kg x 2 sets
70kg (154) x 5
50kg (110) x 8

Pulley Pulldowns to the Front (v-bar grip)
8 x 100kg (+ 2 partial reps)


Dumbbell Shoulder Press
2 warmup x 12kg
26kg x 4
24kg x 6
Gonna stick on this weight for one week longer or something

Standing Barbell Curls
2 warmup x 20kg
37.5kg x 8
30kg x 9

Hammer Curls
1 warmup x 6kg
14kg x 4
12kg x 4
9kg x 12
Someone was using the 15's


Seated Calf Raises (got no rack for standing)
30kg x 20 (warmup)
58kg x 15
58kg x 15

Calf on Leg press
100kg x 10

Ab machine
Forgot

Comments
ok workout
---------------------------------------------------------------------------

Diet:
Not as id hoped ;/

ChrisH
10-07-2003, 01:11 PM
Monday 6th October 2003

Chest, triceps, and legs

Bench Press
2 warmup sets - 30kg
90kg (200) x 5
70kg (154) x 8
Whoops dropped too much on last bit


Weighted Dips
14kg x 10
14kg x 7

Skulls
2 warmups (20kg)
35kg x 5 (too heavy)
30kg x 8

Squats
1 light set (50kg)

Deadlifts
1 light (50kg)
90kg x 6

Leg Press
100kg x 15
260kg x 6
200kg x 10

Leg Extensions
1 warmup (55kg)
100kg x 10

Leg Curl
1 warmup (15kg)
40kg x 10


Comments
was ok, not too good
---------------------------------------------------------------------------

Diet:
Crap


Im ill :(
Got headache and throat infection and stuff :(

ChrisH
10-07-2003, 01:14 PM
Skipping workout today because I feel like crap

ChrisH
10-13-2003, 04:14 PM
Monday 13th October 2003

Chest, triceps, and legs

Bench Press
warmup - DB 12kg, BB 30kg
90kg (200) x 5
80kg (154) x 8
Form was a bit crap, elbows flaring out and stuff, gonna stick to this weight till I nail the form down.


Weighted Dips
15kg x 10
15kg x 10

Skulls
None. Bar was being used.

Deadlifts
50kg (110) x 8

Power clean
50kg (110) x 5
These are really easy, but I can never be arsed to go higher :O

Hang cleans
50kg x 5

Hack squats
50kg x 8

I was bored, what can I say, so I did a load of cleans, deadlifts and stuff like that. Couldnt be bothered changing weight.

Leg Press
100kg x 15
260kg x 6
200kg x 10
Went nice and slow on last set, I need to do it more :O

Leg Extensions
1 warmup (50kg)
100kg x 10

Leg Curl
1 warmup (20kg)
10kg x left leg x 8
10kg x right leg x 8

Wow these are hard, calf cramps up loads so these are useless.

Abductor & Aductor (two seperate machines)
1 x warmup
1 x machine max
Nice n slow.


Diet
Was ok, ate more than usual.

Comments
Weighed in at 80kg (176) which I wasnt exactly pleased about, but I think i've made some lean size gains, so not bothered much. Some of it probably caused by a couple of days of illness last week.

ChrisH
10-16-2003, 03:42 PM
16th October 2003

Chest, triceps, legs

DB Bench warmup - 1 x 12kg

BB Bench
50kg x 15
50kg x 10 (wide grip)
50kg x 10

Took it light today because the chiro tells me not to lift heavy weights during treatment. Dont want to screw anything up.

Tricep dips
BW x 15
BW x 10
Nice and slow.

Close grip BP
30kg x 15
30kg x 15
Really nice and slow

Leg press
100kg x 15
200kg x 10
200kg x 10
Nice n easy

Diet
Food | Calories | g of Protein

Meal 1
Weetabix 180 6
Milk 120 6

Meal 2
2 bread rolls 272 7
Turkey 520 70

Meal 3
1 litre choc milk 700 35
Prawn sandwich 200 15

Meal 4
Chicken breast 281 53
Rice 305 6

Meal 5
10 slices WW Bread 780 40
80g PB 468 22
1 tin tuna 170 40
1 pint milk 240 17

TOTALS: 4236 317


WOOHOO I FINALLY GOT MY DIET SORTED FOR ONE FULL DAY!!
Im gonna keep it up and get big.

ChrisH
10-27-2003, 04:42 PM
Monday 27th October 2003

I trained today, was ok. Cant be bothered writing it down. What I really want to get sorted is my diet. Which should look like this when I have enough money for the supps:

Meal 1 - 7am
Weetabix w/ milk
6 eggs, 2 whole
Water
Vit C and multi

Meal 2 - 11am
2 turkey sandwiches (big)
Water

Meal 3 - 1pm
N-large 2 w/ Milk

Meal 4 - 4pm
Family meal
Water

Meal 5 -preworkout
Fruit/Rice
Water

WORKOUT

Meal 6
N-large 2 w/ Milk

Meal 7 - 9:30pm
WW bread with PB


Thats a rough estimate. Costs around 5 per day. Im ordering in the n-large 2 from the US because even with shipping, its cheaper.

ChrisH
10-28-2003, 03:04 PM
Tuesday 28th October 2003

Legs

Deadlifts
50kg (110) x 8
70kg (154) x 8
90kg (198) x 8
110kg (242) x 6

First time i've done heavy deadlifts in a LONG time.

Leg Press
100kg x 30
180kg x 20
200kg x 20

The second set was too light, 200 was ok.

Leg curls (machine)
25kg x 15
25kg x 15
25kg x 10
20kg x 10

Ouch

Leg extensions
70kg x 15
70kg x 10
70kg x 10
60kg x 10

Kness started to hurt on these, so did last set pretty quick.

Seated calf raises (DB on knees, sat on bench)
40kg x 20
40kg x 20
Superset: 40kg x 10, 55kg x 10

I got my training partner to put on an extra 15kg DB after 10 reps.

Ab machine
37.5 x 15
37.5 x 10

Cool workout, im starting to get worried about my lower back though, maybe it wasnt a good idea to deadlift :/ Oh well, we'll see at the chiro on thursday.

ChrisH
11-03-2003, 11:08 AM
Monday 3rd October 2003

Training

Chest

BB Bench press
50kg (110) x 10
60kg (132) x 10
70kg (154) x 10
80kg (176) x 10

Damn this felt good. Form was good, nice and slow.

DB Flyes
12kg x 10
14kg x 10
15kg x 10

Good form, nice n slow again.

Biceps
DB Incline Hammer curls
12kg x 10
14kg x 8
15kg x 4 and two real slow negatives

Ouch

EZ curls, wide grip
20kg x 10
20kg x 10
25kg x 10
30kg x 10

Good form again, slow :)

Diet
Not too good but it'll be good soon!

Comments
I ordered my n-large 2! $170 or 100 of supplements ordered from the US :D
I usually get really good results with mass gainers like this. It means ive made a financial commitment sorta thing which means im wasting money when i dont get it right.

ChrisH
11-03-2003, 11:08 AM
Welcome to page three :o

ChrisH
11-04-2003, 01:53 PM
Tuesday 4th October 2003

Training

Legs

BB Box squats (warmup/light sets)
35kg x 10
35kg x 10
35kg x 10

I did these to practice sitting back. Felt wierd at first.

Leg press
150kg x 10
170kg x 10
190kg x 10
210kg x 10

Good form. I might increase weight next time, but im concentration on form for now.

Leg curls
15kg x 10
20kg x 10
25kg x 10
30kg x 10

Good form.

Ab machine
40kg x 10

Diet
Pretty crap. Oh well, supplements are on their way and my diet will be sorted in a week max.

Comments
Workout
I spent most of the time supervising my friends form sorta thing. I told him to just drop the weights to something he can handle easily, and only then move up the weights.
General
The n-large thing didnt happen :/
Got an email saying that shipping alone would cost $190!!!
I did a search here on WBB though and have decided to go for a deal of 20lbs of whey and 30lbs of maltodextrin. I'll probably have about 3 shakes per day, or something like that. I'll decide later.
I also got a new phone a bit ago:
http://www.nokia.com/BaseProject/Sites/NOKIA_MAIN_18022/CDA/Categories/Phones/PhoneModels/_Content/_Static_Files/phone_models_7250i.jpg
Its cool. Got a camera and ****!

ChrisH
11-06-2003, 10:39 AM
Tuesday 4th October 2003

Training

Shoulders

DB Shoulder Press
14kg x 10
22kg x 8
22kg x 8
18kg x 10

DB Lateral Raise
7kg x 10
7kg x 8
7kg x 8

Triceps

Skullcrushers
30kg x 10

My elbows hurt on these, so only one set.

Tricep Dips
BW x 10
BW x 9

DB French press (one DB, extending upwards)
18kg x 10
18kg x 8

I felt I was moving the weight with my shoulders too much I think.

BB Narrow Grip BP
20kg x 10
20kg x 10

Really slow.

That tricep finisher thing (palm facing towards me pressing down, single arm to fail, then same arm, facing palm forward straight after)
Right arm: 15,12 x 5kg
Left arm: 15,12-14 x 5kg

I need to write down my reps and stuff :/

Diet
Not very good.
Water:
1 pint
3 pints being drunk right now
Total for day so far: 4 pints.

Comments
Workout
Time: 3:30 - Duration: 45 mins or longer (tri experimentation :o)
The tricep workout was just a tester to see which exercises I like. Most of it was pretty light so don't think I did too many sets.
General
Just a standard old boring day

ChampionLifter8
11-06-2003, 03:41 PM
nice shoulder tricep workout man!

ChrisH
11-10-2003, 02:53 PM
Monday 10th October 2003

Training

Chest

BB Bench Press
50kg (110) x 10
60kg (132) x 10
70kg (154) x 8
80kg (176) x 8

Pretty cool form on these. I can do it a lot better when I actually rest between sets :P

DB Flyes
12kg x 10
14kg x 10
18kg x 8

Biceps

Standing EZ bar curls
30kg x 10
30kg x 10
30kg x 10
30kg x 10

Good form.

DB Hammer curls
7kg x 10

Diet
OK
Water:
1 pint
3 pints
Total for day so far: 4 pints.

Comments
Workout
Time: 7:00pm - Duration: 45 mins
Good workout.
General
I got my supplements today!
One HUGE box containing 4 tubs of whey and 4 tubs of maltodextrin. When mixed with water it tastes like... Nothing. Its pretty wierd. Im gonna have one with breakfast tomorrow (with milk).

ChrisH
11-10-2003, 02:53 PM
ChampionLifter8 - Thanks for the comment man!

ChrisH
11-10-2003, 02:57 PM
Diet will look something like this:

Meal 1
Oatmeal
Milk
Protein and carb shake

Meal 2
2 big ass turkey sandwiches

Meal 3
I dunno

Meal 4
1 tin tuna

Preworkout
Protein and maltodex shake

Postworkout
Protein and maltodex shake

Meal 5 (before or after workout depending on day)
Family meal (usually something like chicken and pasta/rice etc. when i get my way :D)

Meal 6
Peanut butter and bread or something like that.








Ill finalize it all later.

ChrisH
11-12-2003, 01:49 PM
Tuesday 11th October 2003

Training

Legs

BB hack squat warmup

Leg press
160kg x 10
180kg x 10
200kg x 10
220kg x 10

Last set was pretty damn hard. Good form.

Leg extensions (left, and right)
30kg x 10,10
40kg x 10,10
50kg x 8,8

Ouch

Straight leg deadlifts
50kg (110) x 10
50kg x 10

Leg curls
15kg x 10,10
15kg x 10,10

Ouch

Straight leg deadlifts
50kg (110) x 10
50kg x 10

Ouch.

Diet
OK
Water:
1 pint
3 pints
Total for day so far: 4 pints.

Comments
Workout
Time: 7:00pm - Duration: 60 mins
Good workout. Took a while cos some people I knew were there, so I went over and chatted between sets.
General
Blah

ChrisH
11-12-2003, 01:51 PM
Wednesday 12th October 2003

ooooooouuuuuuuuccccccchh

severe DOMS with glutes and hams.

I don't want a bigger ass than I have now :/

Reinier
11-13-2003, 09:21 AM
We seem to be very much on the same level in strength. I got 80 kg 8 reps last time I did barbell bench press. I do dumbbell now, because I have no training partner and I dont like asking people to spot me. Also I have the paranoid idea its better for symmetry and shoulder joints. You certainly whoop me in the BW exercises.
I could probably not to 10 full dips without any weight added. I havent done chins or dips in a long time, maybe next time I change my routine I throw some of that stuff in there.

ChrisH
11-13-2003, 09:29 AM
I've always been sorta good at chins... Dunno why. I never really do them weighted, I just do them with a wide grip.
As for dips, I used to suck at them, but they're beginning to come back.

Most i've done for both:
I did about 5 chinups ages ago with 20kg added to see if I could do them at 100kg (my friend couldnt do 1, but weighed 100kg and was fat, hes strong as hell except for chins).
BW+14kg x 10 for dips for two sets is most.
I don't do them with weight atm cos of the back thing. Im planning to do them again next tricep day.


Actually thats today! Shoulders and triceps today.

ChrisH
11-13-2003, 09:40 AM
Originally posted by Reinier
Also I have the paranoid idea its better for symmetry and shoulder joints.

I used to do just DB, and ive stayed pretty much balanced.
I do them with a sorta powerlifter form, I don't let my arms flare out, and dont use a really wide grip. I see loads of guys in my gym do them with their arms stright out along the bar sorta thing
If you looked from behind or in front, level with the bar, it'd look like this.

----m--
|
====/

I just try and avoid doing anything like that, and don't really have any problems with shoulders.

I might switch to DB when my progress slows with bench. I miss them :P

Reinier
11-13-2003, 10:03 AM
I cant make too much sense of your diagram, but i know what you mean by the description. I used to do BB with powerlifting form as well.

ChrisH
11-13-2003, 03:09 PM
|| ||
|||--m-----------------m--|||
|| | | ||
\=====| |=====/


|| ||
|||--m---------m--|||
|| | | ||
\/| |\/
Thats my form^^

That was so pointless but im bored.

ChrisH
11-13-2003, 04:01 PM
Thursday 13th October 2003

Training

Shoulders

DB Shoulder Press
12kg warmup
24kg x 8
24kg x 8
24kg x 8
24kg x 6

Yay, I think this is a PR.

DB laterals
8kg x 10
10kg x 8

Triceps

Tricep dips
BW+18kg x 8
BW+18kg x 8

Another PR!

Narrow grip BP
50kg x 10

Then I had to go thai boxing for an hour.
And I was bored so I did some more.

TRISET:
Tricep pushdowns narrow grip
Tricep pushdowns slightly wider grip
Bodyweight bench dips

1:50kg x 10
2:45kg x 10
3:BW x 15

1:50kg x 10
2:45kg x 10
3:BW x 15

These were quite fun.

Diet
Meal 1
6 egg whites
2 yolks
Mass gain shake

Meal 2
2 big turkey sandwiches

Meal 3
1 litre choc milk
Chocolate flapjack

Meal 4
Tin of tuna

Meal 5
Preworkout shake

Meal 6
Postworkout shake

Meal 7
Nothing :(

Water:
1 pint
3 pints
1 pint
1 pint
Total for day so far: 5 pints.

Comments
Workout
Time: 7:00pm - Duration: Dunno, split in two
Good workout. Broke some PRs, was quite fun.
General
Good day.

ChrisH
11-17-2003, 03:22 PM
Monday 17th November 2003

Training

Chest

BB Bench
50kg x 10
60kg x 10
70kg x 8
[color=red]90kg x 7[/red]

Woohoo!!!! Some guy was hogging some of the weight, so I went to 90 instead of 80. I had a spot so was okay. I stopped at 7 cos reps slowed down.

DB Flyes
14kg x 10
18kg x 8
15kg x 8

Middle one is a PR I think, but its only flyes. Nice sets.

Biceps

EZ Bar WG Curls
32.5kg x 8
32.5kg x 6
Close grip: 32.5 x 6

Ouch

DB Hammer curls (standing and sitting cos no incline bench available)
14kg x 4
12kg x 6
9kg x 8

More of a finisher exercise really, killed my biceps on the ez curls.

Diet
Meal | Cals | Protein

Meal 1 7:30am - 1 pint water
Apple 50 0
Mass gain shake 500 35

Meal 2 11:00am
White bread roll 200 10
3 slices white bread 225 10
Turkey 300 50

Meal 3
1 litre choc milk 700 35

Meal 4 - 1 pint of water
PW Shake 250 18

Meal 5
PW Shake 250 18
Dextrose tabs 60 0

Meal 6 - 1 pint of water
Chicken 300 40
2 Tortillas 216 10

Meal 7 - 1 pint of water
4 slices white bread 300 15
40g PB 234 11
1 tin tuna 170 40
MG Shake 500 35

TOTALS: 4200 327

Comments
Workout
Time: 5:30pm - Duration: 45 mins
Broke a PR. Cool.
Diet
The calorie and protein values for most are a guess, but 4200 is quite a lot!

General
Blah

ChrisH
11-18-2003, 09:03 AM
Meal 1
Apple
Oatmeal
Milk

Meal 2
Turkey
3 slices white bread
1 white roll

Meal 3
1 litre choc milk 700 35

Meal 4
Preworkout shake
A few sweets

Meal 5
Postworkout shake

Meal 6
Chicken breasts
Rice

ChrisH
12-09-2003, 03:32 PM
Tuesday 9th December 2003

Training

Legs

Leg press
100kg x 15
Left leg: 100kg x 10
Right leg: 100kg x 10
Middle leg: 100kg x 10
200kg x 12
220kg x 10
220kg x 12

SLDL
Off step:
50kg x 10
On step:
50kg x 10
70kg x 10

Diet
Meal | Cals | Protein

Meal 1 7:30am - 0 pint water
Oatmeal
Milk

Meal 2 11:00am


Meal 3
Chocolate biscuits and awful **** like that.

Meal 4
Stew, potatoes

Meal 5 - 1 pint of water
PW Shake 250 18

Meal 6
PW Shake 250 18

Meal 7 - 1 pint of water


Comments
Workout
Time: 9:15pm - Duration: 30 mins
Too short, forgot abs, was pretty crap workout.
Diet
Crap. I need to get it sorted again.
General
Blah

ChrisH
12-23-2003, 12:55 PM
Tuesday 23th December 2003

Training

Legs

Leg press
100kg x 12
Left leg: 100kg x 10
Right leg: 100kg x 10
Middle leg: 100kg x 10
200kg x 12
200kg x 12
200kg x 12

A couple of sets of good mornings

SLDL off a step
50kg (110) x 12
70kg (154) x 10
70kg x 10

Clean and press
50kg (110) x 1
60kg (132) x 1
65kg (143) x 1
67.5kg (149) x 1
70kg (154) x 1 (Just for a clean, I knew I wouldn't be able to do the press.)

Comments
Workout
Time: 6:00pm - Duration: Long, was talking too much.
I realised I didn't do much for my hamstrings, and I couldn't be arsed doing calves or abs. Bad :o
I might get up early and do them tomorrow.
Diet
Crap, i'm working on it.
General
Fun day, did nothing really. Pissed around, tried to do a bit of xmas shopping, but i'll just do waht I do usually and go get it all tomorrow.