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d-bol_dale
08-27-2003, 10:18 AM
I am nineteen years old and I weigh 240 at five foot eight. I am currently "off season" and carrying a little bulk. I have 17-1/2inch arms and a 48inch chest and although im a little ashamed to admit it I have a 37inch waist this is made more embarassing by the fact that when I competed nearly two years ago it was 27inches . I have just finished a six week course of 400mg of deca per week and 750mgs of sus per week. Strength was good with bench going upto 320 for four reps and military press on smiths going upto 220 for 7reps. I am going to have a short four week break then I am planning either anabol or d-bol v high doses with 750mg of enanthate per week. This will last eight weeks after which it will be followed by a course of clomid nolvadex and hcg. I am planning on changing my training slightly for my next course and maybe try a routine based around the pre exhaust principle. Any hints or tips will be greatly appreciated cheers

Paul Stagg
08-27-2003, 10:59 AM
Seems like a lot of gear for someone your age and experience.

d-bol_dale
08-27-2003, 11:43 AM
Yeah it is alot of gear but I beleive I am responsible enough to handle what that amount of gear entails. I take all sensible precautions e.g. Correct injection proceedure with sterile equipment, correst use of ancillaries(nolva, arimidex). And also other precautions such as milk thistle. I know that this is alot of gear but this is the lifestyle I have chose to lead therefore I plan to do it correctly.

Scott S
08-27-2003, 02:09 PM
Hey, shouldn't this thread be in the...



j/k, good luck with your goals, d-bol. You sound like you have a decent idea what you're doing. Just don't forget to post workouts. :D

Alex.V
08-27-2003, 02:43 PM
Yeah dude, post a few of your recent workouts, we'll give you some feedback. :cool:

d-bol_dale
08-28-2003, 02:58 AM
Last night trained shoulders.
Smith machine military press 2 warmup, 12 reps 70lbs, 8 reps 140, and 8 reps 220 +2 forced reps.
Dumbell Lateral Raises 15reps 15lb dmbls, 4 sets of eight reps with 45lb dmbls.
Rope Cable Front Raises 4 sets 15 reps
Shrugs using trap bar. went up to about 300lbs for lst set.
Finished two ready to drink protein shakes and went hme.

d-bol_dale
08-29-2003, 05:02 AM
Arms last night wasnt going crazy with the weights but I wasnt training very heavy just focusing on getting a good pump. Food was ok but need to start eating more quality calories. Stop mcdonalds. Blame the girlfriend for eating all the crap I do coz im always rushing around after her. Cash is tight but my little business of selling supplements in the gym keeps me stocked up with my protein supplies. I will explain more about this at a later date.

d-bol_dale
08-31-2003, 04:30 AM
I opened up the gym this morning feeling a little rough but three ephedrine tabs later and a couple of protein bars and im raring to go for a good chest sesion. Lets Go!
Flat Bench Dmbl Press 2x20 reps 30lb dmbls (warmup)
12reps 70lb dmbls
10reps 100lb dmbls
8 reps 120lb dmbls
Incline Smith Press 1x20 reps empty bar
12 reps 70lbs
10reps 140lbs
8 reps 200lbs

Cable crossovers 4sets of eight reps

Just a quick chest session today as im recovering from a very minor pec strain. So first chest session in 2 weeks. First time I have done flat dumbell press in about four months so I am very happy with my strength on that. Good pump. Also not bad weights as I was the only one in the gym so no spotter. That why smith press instead of barbell. No pain in chest afyter the two rest weeks so I should be good to start upping the intensity again. Carb drink and handful of aminos after session and a great big steak waiting for me when I get home.

rookiebldr
08-31-2003, 07:44 AM
Nice strength there dude. It'll be interesting to see those numbers grow on you're next cycle.

beastin v6
08-31-2003, 08:22 AM
You work in the gym? Sweet. I would do anything to land a job at the gym.

d-bol_dale
09-01-2003, 04:27 AM
Yeah ive had a key for the place since i left school. I am good friends with the owner and he gave me a couple of hours a week just to give me a bit of extra cash. Now I do alot more shifts fitted around my college timetable. Its cool coz I can train when im working.

d-bol_dale
09-03-2003, 02:59 AM
9.30am wedensday morning. The start of my 12 hour shift at "Flexappeal". 12 hours in a gym after working as a bouncer till 2.30 the previous night Im knackered. Now where did I put that ephedrine? Think I might train twice today just to break the day up. Try some legs early afternoon and then some shoulders and triceps late on. No excuses today with nutrition as I am surrounded by Protein bars.

d-bol_dale
09-03-2003, 09:03 AM
Just done squats for the first time in about four months. Dnt remember why but I sort of got lazy and started doing leg presses instead. Anyway thats gonna change.
Just a quick squatting session on my own in the power rack. I didnt want to go mad with the weight I was just trying to find my form again.
3 warmup sets 90lbs on bar
1 set of eight reps 176lbs on bar
1 set of eight reps 264lbs on bar
1 set of four reps 312lbs on bar
No spotter or belt on any of these sets so im quite happy. My previous best is 370 for four reps. Got a killer pump and even though it wasnt a big workout I know that when i get up in the middle of the night for a piss my legs will giveway and ill be in a big pile on the floor. RESULT!
Eating has been good so far today. I am gonna do some shoulders and triceps tonight so ill let u know how that goes.

JustinF
09-03-2003, 12:11 PM
:spam:

Looks like some good strength ya have there. Good luck.

d-bol_dale
09-03-2003, 01:22 PM
Cheers for the encouragement JustinF.
Just managed to fit in a quick shoulder workout no time for traps gym was too busy.
Smith machine military press. 2 warmup sets with empty bar
8 reps 90lbs
8 reps 155lbs
6 reps 230 lbs ( god i love pressing)
Dumbell lateral raises 1 warup set
4 sets of eight reps 45lb dmbls
Cable Front raises rope attachment 4 sets
Dumbell shrugs 1 warmup
2 sets 120lb dumbls 8 reps each
Knackered now I just want to go home to sleep. Well eat then sleep. Back to college nxt week so my timetable is gonna be even more crammed. Eaten very well today have already had about 3000 cals and 280gms of protein with a protein shake and meal left. Gotta go tidy the gym now before closing at 9pm.

d-bol_dale
09-07-2003, 04:15 AM
Its sunday morning and im working in the gym again. Protein bars for breakfast! Was working till 3am last night and then other half came home with me and we did some cardio(if you know what I mean). Not gonna train today just rest for a good chest session tmoz. I did a back workout on friday but this last week has been a bit half hearted so today im gonna sit down and write a programme for me to follow. Will post it soon and let you all give your opinions on it. I want two weeks to adapt to this programme and find where my strength is at. Then I am doin an eight week course of d-bol and enanthate my last bulking course for a while. Long break over x-mas and january then I am goin to cut for 15 weeks to see what amount of muscle im actually holding.

midee1
09-07-2003, 07:23 AM
Originally posted by d-bol_dale
Its sunday morning and im working in the gym again. Protein bars for breakfast! Was working till 3am last night and then other half came home with me and we did some cardio(if you know what I mean).

Best kind of cardio I have found.;)
Or at least the most fun.
Just stopped in. Weights are impressive. Keep up pressin:cool:

JustinF
09-07-2003, 06:44 PM
Looking forward to seeing your new program bro.

d-bol_dale
09-08-2003, 07:19 AM
Right here goes new training programme. Lagging bodyparts? Calves, Arms, Abs.
Day1(chest biceps)
Flat bench dumbell press 2 warmups 4x6-8reps
Incline Barbell Press 4x6-8reps
Decline Dumbell Flyes 4x6-8reps
Incline Dumbell Curls 4x6-8reps
Dumbell Preacher Curls 4x6-8 reps

Day 2 Legs
Squats 2 warmups 4x 8-4 reps
Leg Extensions 4x12-15 reps
Lying Leg Curls 4x12-15 reps
SLDL 4x12-15 reps
Seated Calf Raises 4x 15-20 reps
Standing C r 4x 15-20 reps

Day 3 Shoulders, Triceps
Standing Dumbell Lateral Raises 2 warmups 4x12-8reps
Front Dumbell Raises 4x12-8reps
Smith military press 4x8-6 reps
Shrugs (any type) 4x8 reps
Reverse Grip smith press 4x6-8reps
Skull crushers 4x8-6reps

Day 4 Back
Pulldowns to the front 4x 8-6 reps
Barbell Row 4x6-8 reps
Cable Rows 4x 6-8 reps
Straight arm pulldowns 4x6-8 reps
Deadlifts? Maybe!

I think this will be my basic programme for the next few mobths We will see if any new strength is found.

d-bol_dale
09-08-2003, 07:25 AM
Did chest!
Flat Dumbell Press 2 warmups then
8 reps 70lb dmbls
8 reps 100 lb dmbls
8 reps 120lb dmbls
4 reps 132lb dmbls(heaviest in the gym!)

Incline press smith
20 reps empty bar
8 reps 70lbs
8 reps 160lbs
8 reps 205 lbs
71/2 reps 230 lbs

Cable Crossovers 4x 15 reps

This was on sunday morning so I will start my new programme on tuesday with Legs!

JustinF
09-09-2003, 03:19 AM
Looks like a pretty good chest session bro. That's a similar split to what I used to do. I say yes, put the deadlifts in!

d-bol_dale
09-10-2003, 06:10 AM
DId legs last night.
Squats 2 warups with 90lbs
8 reps 180lbs
8 reps 270 lbs
6 reps 312lbs
two more reps with 312 this week felt easy but didnt want to push my luck so heavier nxt week.
Leg extension leg curs and calves also done.
Do some shoulders later on tonight. Feeling rough today though have just worked six nights in a row on the door and ive got 12 hour shift in gym today. Need sleep!

d-bol_dale
09-10-2003, 08:18 AM
Ive decided not to train today. Im having one of those days today you know when you look in the mirror and you feel as though you have lost ten pounds of muscle overnight and two inches off your arms. Train shoulders tomorrow hopefully with the right mindset and after a good nights sleep tonight. Legs are sore from squats yesterday so it looks like they are working. Ill be back up to 370 and beyond in no time! Im off to eat something unhealthy to make myself feel better.

d-bol_dale
09-10-2003, 01:02 PM
I was having some self esteem issues before. Suffering a little from bigorexia or whatever its called. A lad just came into the gym who I hadnt seen in a while "bloody hell your shoulders" were the first words out of his mouth. I have always considered my shoulders a week point so this felt good to hear. "what do you weigh?" I didnt know so a quick jump on the scales revealed 242lbs. Cool ive gained weight! So the ego felt a little better!

Hatred
09-10-2003, 02:33 PM
I know exactly what you mean dude. I had one of those days a few days ago. I went to the gym anyway and managed to bring myself out of it.

Alke
09-10-2003, 08:15 PM
just stopped in, crazy lifts....132lb DB's on press? that is awesome, wow, I just got to the 100's and all I did was one rep. I cant even imagine what 132 feels like.

Really impressive lifts, but you knew that already :D, keep it up!

JustinF
09-11-2003, 03:13 AM
I think every one of us has a case of body dismorphia to a certain extent. We are our own worst critics. Keep up the good work bro.

d-bol_dale
09-11-2003, 04:14 AM
KENN: Cheers bro, encouragement was appreciated.

JUSTINF: Im definatly my own worst critic but not always in good way. Good work is gonna be increased as of now.

Feel better today good nights sleep and some cardio with the other half. McDonalds breakfast today so i know im gonna be on form. Shoulders and triceps later today so im gonna hammer them. Maybe even some abs!

d-bol_dale
09-12-2003, 09:00 AM
Shoulders and Triceps last night.
Dumbell Laterals. 2x 15 reps with 25lb dumbells
8 reps with 45lb dumbells
8 reps 50lb dumbells
Front cable raises (rope between legs)
4x 8 reps 100lbs

Smith machine military press
8 reps 70lbs
8 reps 140lbs
8 reps 210lbs

Dumbell Shrugs 4 sets last set used 120lb dumbells 8 reps

Single arm overhead extension
8 reps 25 lb dumbell
8 reps 40 lb dumbell
8 reps 45 lb dumbell
6 reps 50 lb dumbell

Tricep pressdowns four sets twenty reps. Weight? Good pump!
Shower and home. I will train abs at some point this year I promise

Hatred
09-12-2003, 10:55 AM
I am getting Ideas from you and your journal ..thanks dude! Good lifts
I aspire to be able to do lat raises with 50's in this century.

d-bol_dale
09-12-2003, 11:44 AM
Glad I can be of inspiration to someone bro. You wanna do 50lb dumbell laterals then start using them as part of a pre exhaust session for your shoulders and do them first. I want more width across my delts nso thats exactly what im doin.

Alke
09-12-2003, 08:20 PM
nice lifts! so you think the lat raises work well to pre-exhaust? I have always done miltary press first, then laterals.......

I got a start on shoulder width and have gotten the 45's on laterals before, and 50's would be sweet. So you think it would be a good idea to do laterals first? I am thinking my front delts look okay and maybe I should start bringing up the size of other parts of my shoulders.........

d-bol_dale
09-13-2003, 02:58 AM
I have done a cycle where I did laterals first before. I dnt struggle with pressing of any kind but I thought I lacked width in my delts. I did laterals first for about twelve weeks and I definately noticed and improvement not only in the weights I was using but in the size of my delts.

JustinF
09-13-2003, 03:20 AM
Nice shoulder session bro. I'm the same way with the ab training.... :rolleyes:

d-bol_dale
09-13-2003, 03:22 AM
Saturday morning. Finished work at 3.15 am last night I opened gym at 10am this morning. McDonalds breakfast soon sorted me out though. Gonna train back in an hour or so. Gonna try some deadlifts for the first time in years aswell. Now where did I put that ephedrine?

Coke
09-13-2003, 04:25 AM
Hey man, nice work you been doing - keep it up!

d-bol_dale
09-13-2003, 05:31 AM
Back
Pulldown to the front
2 warmup sets
8 reps 100lbs
8 reps 170lbs
8 reps 200lbs
Barbell Rows
8 reps 90lbs
8 reps 130lbs
8 reps 220lbs
6 reps 240lbs

Supersets of Cable rows and straight arm pulldowns. Weight?

Deadlifts First time in well over a year!
2 warmups 90lbs
8 reps 160lbs
8 reps 220lbs
8 reps 290 lbs
5 reps 360 lbs
Not to bad 400lbs in the next few months easy if I stick at them.
Time for a protein shake.

rookiebldr
09-13-2003, 09:13 PM
Nice deadlifting for not doing them in some time. And unfortunately, we seem to be kindred spirits with the abs.

d-bol_dale
09-14-2003, 03:06 AM
Working till 3.30am last night.10am now and ive just opened gy,. Lower back is so sore from deadlifts yesterday. Only here for three hours though so back to bed after dinner. Working again tonight till 12.30am and I start back at college again tomorrrow. So if im not getting on here and posting my workouts cut me a little slack please guys. JustinF and Rookiebldr thanks for stopping in guys and i promise ill do abs after chest tomorrow! HONEST!:angel:

d-bol_dale
09-14-2003, 03:11 AM
While im here a quick deadlifting question. When performing regular deadlifts doe you guys let the weight touch the floor in between each rep. Or like i did do you lower the bar to about an inch above the floor then do folliwing rep. This keeps constant tension on the working muscles.

rookiebldr
09-14-2003, 07:55 AM
I always let the weight touch the floor. I've also reset my hand grip and then pulled again in the past. I'm aiming to go heavy on deads for singles and totally exhaust myself on just one pull so I work to ensure that I get a proper grip and I'm set for the next pull.

John0101
09-14-2003, 10:42 AM
I too let it touch the groud, and I think most people do too (thats why there are a lot of gyms that doesn't allow you to deadlift cuz its pretty noisy when you let it touch the groud).

d-bol_dale
09-15-2003, 03:11 AM
Cheers lads but I think mI will stick to my technique as Ive just read an article by dorian yates and he states that he uses the same constant tension method as me. After all im after maximum muscle not strength. Start back at college today so ill pop back in later with the details of a chest session.

d-bol_dale
09-15-2003, 12:04 PM
Just trained chest
Flat Dumbell Press 2 warmup sets
8 reps 70 lb dumbells
8 reps 100lb dumbells
7 reps 132lb dumbells

Incline barbell press 90 lbs 8 reps
8 reps 180lbs
7 reps 245lbs

Cable crossovers shoulder was sore so I stopped here. Protein shake and hopefully some cardio later on with the other half.

paty boy
09-15-2003, 01:02 PM
Flat Dumbell Press....7 reps 132lb dumbells

:omg:

Awesome workouts, keep it up.

rookiebldr
09-15-2003, 05:08 PM
:nod:

Scott S
09-15-2003, 06:23 PM
132 lbs DBs, that's exactly twice what I bench. :(

In other words, good work!!

Alke
09-15-2003, 07:42 PM
nice lifts!!

I think I like the idea of widening the width of my delts, and changing to laterals first could be good change for me. I have done militaries first for the last 8 months. I dont know if it was from militaries, but I have MUCH better size in my front delts and the way they connect to the pecs.

uhm...I never thought of NOT touching the floor on deads, I kinda got in the habit of pull-drop-set-pull.

keep up the journal bro'!!

d-bol_dale
09-16-2003, 05:22 AM
patyboy:thanks for stopping by bro!
rookiebldr: Cheers dude
scotts:youll be using them sooner than you think bro
kenn: give those laterals a try im doin it myself now and I expect to c an improvement in width soon. let me know how they work for you

d-bol_dale
09-17-2003, 10:02 AM
Supposed to do legs today but im feeling very rough so Ill be giving me and my immune system a couple of days off I think. Also any suggestions for my journal would be greatly appreciated guys so let me know if theres anything else you want to see.

JustinF
09-18-2003, 03:37 AM
Maybe your diet??

rookiebldr
09-18-2003, 05:29 AM
Progress pics, stats, diet, supplements...what you did last summer. ;)

d-bol_dale
09-19-2003, 03:43 AM
Lets go then. Yesterday I was still fighting the effects of a cold but I wanted to do summet. So a quick bicep session was in order.
Seated Dumbell Curl 45degree
2 warmup sets 25lbs
3 sets eight reps 50lb dumbells
Dumbell Preacher Curls
8 reps 30lb dumbells
3 sets eight reps 45 lb dumbells
Good pump and I felt a bit better coz i didnt just sit at home doin nothin.
Diet.Supps, Pro Vital
Meal 1, McDonalds quater pounder meal
Meal 2, Pro50 protein bar
meal 3, Chicken stir fry 10 oz of chicken.
Appetite was poor due to illness but should be back on track today hopefully. Got Soccer today at college so depending how I feel I might do some shoulders tonight.

Coke
09-19-2003, 01:06 PM
:thumbup: ...thats right man, keep at it regardless!

Alke
09-19-2003, 02:41 PM
uhm....burger, protein bar, and shicken stir fry? yeah thats much not of an appetite there. Hope you gets to feeling better and eat some more food

JustinF
09-20-2003, 03:05 AM
:withstupi

d-bol_dale
09-20-2003, 03:14 AM
Eating was alot better yesterday. Well sort of
McDonalds Breakfast (I know its nt bodybuilding food)
Pro-mass shake
Tuna mayo and cheese sandwhiches
Pro50 protein bar
Pro-mass shake

Played soccer for about 60mins yesterday. I used to be pretty good well I hadnt lost all my ability but carting round the exta 30lbs since I last played was a bit of a chore. Still got cold so doubt ill train till monday im just gonna bang in loads of vit c and rest so im fresh for chest on monday.

d-bol_dale
09-21-2003, 03:23 AM
Still ill but my eating has been getting better. Yesterday:
Pro50 protein bar
Pro50 protein bar
Bacon sandwhiches (lots of)
Promass shake
Tuna mayo and cheese bagels
Hoping to train chest tmoz just waiting to see how I feel. Dont wanna be feeling rough when I pick up them 132lb dumbells. Also I have promised rooliebldr and myself that I would do some abs in my next training session. Why did I open my big gob on that subject.

dubliner
09-22-2003, 05:57 AM
mcdonalds for breakfast and bacon butties yum yum, if you ever go ireland go to a place called supermacs its like mcdonalds, but it sells **** like pizza and fryups:drooling:

d-bol_dale
09-23-2003, 07:53 AM
Trained chest last night
Flat Dmbl Prss
2 warmups 30lb dumbells
12 reps 70 lb dumbells
8 reps 100lb dumbells
6 reps 132lb dumbells (strugled like **** with these)

Incline Smith Press
8 reps 70 lbs
8 reps 140 lbs
8 reps 230lbs
4 reps 250lbs

Flyes 4x8 reps
Shoulder tender
Did Abs! 4xfailure roman chair situps and 4x failure crunches

Alke
09-23-2003, 08:01 AM
you did abs:eek:


im jealous, I want to be in england. I have a year left in school and I am starting to apply to companies in england in ireland, maybe germany.

d-bol_dale
09-23-2003, 11:47 AM
Yes Kenn I did abs and beleive it or not I (almost) enjoyed it. What sort of jobs are you looking for over here bro?

d-bol_dale
09-23-2003, 12:47 PM
Trained biceps today.
45degree seated dumbell curls,
2 warmups 25lb dumbells
8 reps 35lb dumbells
8 reps 50lb dumbells
8 reps 55lb dumbells

Dumbell Preacher Curls
12 reps 25lb dumbells
3 sets 8 reps 45lb dumbells

Cable Curls (rope Attachment)
one very long and painful strip/drop set
Eating has been poor
not had enough food but ill pig out tonight befor and after work to make up for it

HahnB
09-23-2003, 01:31 PM
Nice bi session, impressive incline curls too:strong:

d-bol_dale
09-23-2003, 01:34 PM
Cheers hahn. I am Fairly strong on biceps but I dont seem to have any! Oh well never mind guess ill just have to go heavier

dubliner
09-23-2003, 02:14 PM
I like Incline dumbell curls I might have to add them in my routine, you have good strength!Cable curls with the rope extension, how do you do that? dont you mean hammer curls?

Alke
09-23-2003, 04:31 PM
bleh......I think you can do better on curls bro', either get more volume or use heavier weights :strong:

(okay, i'll cut you some slack = you bein sick and all) but I want to see better next time!!

I am learning print/web and motion graphics. But I have really been focusing on fitness and training the past year and I want to start looking for a way to bring the two together without compromising my principles = dont want to work for musclemags.

Since going to school I am shocked at how much of graphics and photos I thought were actual are touched up in some way from the original, and not just a little here and there either: I am talking major changes, the same for video, its amazing what you can do with some of this stuff.

rookiebldr
09-24-2003, 12:00 AM
No bi's, try again, dude. ;)

*looks at opening post in journal*

You've got like 17 1/2" bi's. I know, if jealousy got me anywhere I'd have 17" bi's too. :(

Nice job on the abs. You certainly put my two sets to shame. ;) So this is a new week and I haven't done them yet, so it's time for me to measure up.

JustinF
09-24-2003, 03:34 AM
Nice session bro.

Mik
09-24-2003, 07:16 AM
dbol, I just checked out this journal quickly. Your chest strength is impressive as hell. I'm soooo jealous. Nice work man.

d-bol_dale
09-24-2003, 10:17 AM
Thanx for all the comments guys. Kenn as for your comments on increased volume. It just aint gonna happen my arms actually shrink if I use much more volume than that bro. As for going heavier beleive me im trying!
Dubliner rope curls are curls using the bottom pulley of a cable stack and a rope attachment which is normally reserved for tricep pressdowns. You begin the curl with a hammer grip and supinate as you curl. You will get an awesome pump!
Just gettin ready for a shoulder session in an hour or so I will let you know how it goes!

YoBrickWall
09-24-2003, 10:33 AM
yo dbol- just peeking in. looks good except the cold.
what part of england yo from?
similairty yo say but not in age or supplements.
keep up the good work

YBW

d-bol_dale
09-24-2003, 10:37 AM
Im from Barrow-in-Furness bro its a town on the north west coast up by the lake district.!

d-bol_dale
09-24-2003, 11:58 AM
Shoulders and tri's
Lateral Raises
2 warmups 20lb dumbells
8 reps 35lb dumbells
2 sets 8 reps 45lb dumbells

Front Raises rope attachment
4 sets eight reps

Smith Front Press
12 reps 70lbs
8 reps 140lbs
strip set
8 reps 210lbs down to
12 reps 140lbs down to
7 reps 70lbs (great pump)

Quick tricep blast
Skull crushers 3 sets worked up to 8 reps 55lbs
Reverse grip single arm pressdowns

Trained with mate today he wants to be refered to as "big gay jay". Dnt worry hes not a "close" mate. Fairly close on strength but I am stronger by a little bit.

Alke
09-24-2003, 12:39 PM
nice session! were on the same page, I gots shoulders and tris tonight.

your arms actually shrink with more volume? Well, dont want that to happen,if it aint broke dont fix it.

I like how those rope curls sound....I will have to write that down for future reference for when I am done with this heavydays routine.

d-bol_dale
09-25-2003, 05:18 AM
No trainig today so im just gonna chill mout and eat anything that isnt fastened down.

Mik
09-25-2003, 07:25 AM
Sounds like a plan. Mmmmmm unfastened food. :drooling:

d-bol_dale
09-26-2003, 05:22 AM
Cant be arsed training today so ill probably do back tmoz as im working in the gym tmoz

d-bol_dale
09-27-2003, 04:06 AM
Just wondering I have just noticed that I have become a senior member! How does that work is it because of number of posts?

Coke
09-27-2003, 04:41 AM
Nice work man, the shoulder and tri session = :thumbup: ...keep up the good work!

d-bol_dale
09-27-2003, 04:56 AM
On my previous tricep session i put 55lbs for skull crushers? thats 55kg or 120lbs. oops

d-bol_dale
09-27-2003, 06:36 AM
Right im out on the piss tonight so i did a quick back session today. Wasnt really training hardcore but felt summet was better than nowt.
Pulldowns to the front.
15reps 70lbs
12reps 100lbs
8reps 150lbs
6 reps 200lbs

Straight arm pulldowns
4sets eight reps

Parallel grip pulldowns
4 sets eight reps

Cable rows
4 sets eight reps

havnt posted weights as I wasnt training overly heavy but felt as though I should do summet. Off to watch a show tomorrow the N.A.B.B.A Mr England a few friends competing. Should be a good standard of show as it is the last qualifying tournament for the Mr Universe. Maybe it will inspire me to pull on my posing trunks once again. I hope so as I coul do with a kick up the ass.

rookiebldr
09-28-2003, 12:38 AM
Originally posted by d-bol_dale
Just wondering I have just noticed that I have become a senior member! How does that work is it because of number of posts?

The mods have a meeting and decide who they're going to promote to senior that week. It's based on the quality of your posts, exercises and lifts that you do. Yup, you won. ;)















p.s. reaching 100 posts does. You can also change it in your profile. :D :D

d-bol_dale
09-29-2003, 08:27 AM
Went to the show and was still very hung over from the night before. The standard was very good especially in the under 21's and made me realise that if I do want to compete again I need to pull my finger out! So imstill planning a ten to twelve week cut soon to give me a better idea of how much muscle I do actually hold. Training chest later on but feeling a little rough after the weekend still so im not sure how productive it will be. Also im gettin my first tatoo tmoz. Its of the eighties icon Mr T and its goin on my calf. Ill post my chest workout later for you guys.

d-bol_dale
09-29-2003, 11:50 AM
Just done chest what a pump. It looks like an old roman armour plate under my shirt.
Flat Dumbell Press
2 warups 30lb dumbells
12 reps 70lb dumbell
10 reps 100lb dumbells
7 reps 132lb dumbells

Incline Barbell Press
12 reps 90lbs
10 reps 180 lbs
7 reps 1 forced 250lbs

Incline flyes
8 reps 30lb dumbells
8 reps 70lb dumbells
6 reps 90lb dumbells

good hardcore heavy intenses session was very pleased.

JustinF
10-01-2003, 02:56 AM
Goos looking session bro. Are you gonna post diet, etc in here?

d-bol_dale
10-01-2003, 10:32 AM
I was gonna post diet but its that crap at the moment I think ill save myself the embaressment. My diet at the moment is whatever i want aslong as i get between 250 and 300 grams of protein per day. I am planning a cut soon and I will posta thorough diet when that begins but at the moment mcdonalds it is. When I do cut im planning bout 2000kcals a day to begin with. high protein, moderate carbs, moderate fats and ill probably intersperse this with periods in ketosis.

Gonna do a quick bicep session later.

Mik
10-01-2003, 10:35 AM
That McDonald's sounds so good right now!!!!! :drooling:

d-bol_dale
10-01-2003, 10:43 AM
Im a firm beleiver that mcdonalds is the key to bodybuilding success!

Mik
10-01-2003, 10:44 AM
I wish it were true!

d-bol_dale
10-01-2003, 10:47 AM
It is bro. I have mad more progress this summer than I have in ages and that was with daily mcdonalds usually twice a day.
The sus and deca might have helped aswell though?

Mik
10-01-2003, 11:12 AM
*grabs a sus/deca Mac*. Mmmmmmmm hugely delish!

d-bol_dale
10-01-2003, 11:13 AM
Was at a comp on sunday a bought a new t-shirt. On the back it has printed "only plants grow naturally". You should have seen all the s******ing and whispering going on in the college canteen when I wore it on monday! I love getting a reaction!

fuzz
10-01-2003, 11:49 AM
Hahah. Nice. Guess you don't mind people knowing that you care less being "natty" or not.

rookiebldr
10-01-2003, 11:59 AM
Originally posted by Mik
*grabs a sus/deca Mac*. Mmmmmmmm hugely delish!

I'll try some of that, you are already bigger then me!

Dale, I love the sound of that t-shirt. If you're big enough to wear it and it sounds like you are then flaunt it.

Hatred
10-01-2003, 12:06 PM
I WANT THAT SHIRT!!!!!!!!!! LOL!!!!!:clap:

d-bol_dale
10-01-2003, 12:18 PM
Cheers rookie im not massive but id class myself as stocky for 19. Im well out of condition at the moment that why I havnt posted ant pics but ive got some pics of when I competed two years ago so if I can get them scanned in I will. I was 17 competed at 170lbs with 27 inch waist. I wasnt shredded but I was quite tight. When I do my next cut down to about 200lbs Ill defo post some pics just so you guys know I aint lyin. I dont care what people think of me bein on the gear. Normally if somebody has a bad opinion of steroids it is because they are uneducated. When my mother first found out she threatened to make me homeless but after getting her some books and letting her educate herself she is supportive of me. The other thing is that people stereotype you as a roid head presuming your aggressive and that pisses me off!

Right I just got off my high horse and trained bceps.
Incline dumbell curls
4x8 50lb dumbells

Standing e-z bar cable curls
4x8 reps used the stack it says 80kg but it feels lighter than that.

Concentration curls
2x15 reps 30lb dumbell

Mik
10-01-2003, 12:49 PM
Originally posted by d-bol_dale
The other thing is that people stereotype you as a roid head presuming your aggressive and that pisses me off!



Uh oh, here comes the roid rage! :D j/k

d-bol_dale
10-01-2003, 12:52 PM
haha v funny Mik

d-bol_dale
10-01-2003, 12:53 PM
I am not AGGRESSIVE! :bash: outnumber :whip:

d-bol_dale
10-02-2003, 04:05 AM
Not sure whether or not im gonna train today. Should be shoulders and triceps so ill c how I feel later. Just woke up had a protein flapjack for breakfast. Gonna chill out watch some tv then maybe come train. Had good bicep session last night followed up by some awesome eatin before bed. Still have some minor DOMS in my chest after training it on monday. I love DOMS in the pecs. Still getting ready for my cut. Aswell as preparing physically I have to prepare financially by stockpilling supplements and gear. So I am hoping to start soon. Bodybuilding is not a cheap sport/hobby.

Coke
10-02-2003, 05:27 AM
stockpiling is the key word ain't it bro? ...and whatever I get don't last long and I don't even use supplements that much

nice shirt bro - :D

JustinF
10-02-2003, 06:04 AM
It certainly isn't cheap. Good luck on your upcoming cut bro.

Alke
10-02-2003, 01:10 PM
LOL, i havent heard em called flapjacks in a while

yup, I always stockpile cause you never know when your gonna be poor again. Cutting is a lot cheaper since I dont eat as much. My fear is running out of whey, bars or foods during a bulk, thats when I get :swear:

so your gonna be cutting now?

Reinvented
10-02-2003, 01:25 PM
i can relate to the stocking up part.......... nothing worse than running out :/

d-bol_dale
10-03-2003, 05:22 AM
Cut will begin as soon as I have everything I need. Still waiting on some gear. supplements are not a problem as I have a trade account with a distribution company. Still waiting on some enanthate, deca and winstrol. Off to play football now then maybe train shoulders and triceps later. Ill let you know how that session goes.

dubliner
10-03-2003, 05:32 PM
Originally posted by d-bol_dale
Trained chest last night
Flat Dmbl Prss
6 reps 132lb dumbells (strugled like **** with these)

holy ****!!!!!!!! thats some scary strength thats like 60kg a dumbellfukkkk:eek: :eek: :eek: :eek: :eek: :eek: :eek: i just got a converter from pounds to kg **** your a strong bastard.i just moved up to 30kg(66.1pounds)dumbells from 27.5@6 reps, and i thought i was the man ffuk you put me in my place.im gonna look at all your other lifts now and cry:cry: :cry: :( :eek: :bang: :bang: :bow:

d-bol_dale
10-04-2003, 03:06 AM
JustinF,Kenn,Reinvented,Cocoa, Imglad its not just me who sometimes finds this hobby costs to much.
Dubliner, Cheers bro ive always been strong on chest I think thats because when I was younger I had a slight obsession with pressups and this gave me a great base to work from.

d-bol_dale
10-04-2003, 06:00 AM
Quick question. When I start my cut would creatine aid me. Just plain old creatine due to cost. Also I will be on gear. Just 5 grams twice a day. Just thought it might help keep muscles looking full and aid in holding maybe even gaining strength whilst I cut.

JustinF
10-04-2003, 06:06 AM
I don't know for sure about the creatine. I stopped using it on my cut, but will be starting again next week. You may be holding a little extra water weight from it, but if your cut is focusing on a specific BF% and not a specific weight, I don't see why it would be a problem.

d-bol_dale
10-04-2003, 06:10 AM
Cheers justin. Im looking forward to starting my cut and have just ordered two big tubs of nitro tech to aid in my quest of a waist line. Before I start I need more clen more enanthate and more deca. So im hoping for about two weeks.
Not to fussed about holding water I just want to lose a little weight gradually and look harder and maybe find a little bit of vascularity.

rookiebldr
10-04-2003, 09:58 AM
Originally posted by d-bol_dale
... When I start my cut would creatine aid me. Just plain old creatine due to cost. Also I will be on gear. Just 5 grams twice a day. ...

:D :D I had to read that twice. When I first read the 5 grams twice a day I thought it referred to the gear!!! lol

You would only need the plain old creatine, no sense in adding in those designer creatines since the regular ones work just fine with post shakes. The creatine will likely help some, however I would think the gear should more then help with keeping the strength/muscle mass while you're cutting as long as you don't go to low with the calories.

What's your cycle going to look like?

d-bol_dale
10-04-2003, 02:07 PM
ROOKIE:Cycle will be 750mg enanthate p/w, 600mgs deca p/w, up to week 8 then on week eight swap deca for 200mgs winstrol through to week twelve. Also using clen and cytomel at some point.

Trained Shoulders today

Dumbell Press
2 warmups
12 reps 50lb dumbells
8 reps 77lb dumbells
8 reps 99lb dumbells
3 reps 110lb dumbells. These were heavy but I could have done another rep if it wasnt for my spotter making me laugh!

Cable Lateral Raises
4x8-12 reps

Upright Rows
8 reps 44lbs
8 reps 88lbs
8 reps 120lbs
6 reps 132lbs

Alternate front dumbell raises
4 x 8 reps 35lb dumbells

Good quick session and was happy with pressing with dumbells may have done another rep if it wasnt for the fits of laughter. Anyway off working the door tonight finish 3.30am and open gym in the morning at 10am. Need Sleep!

Coke
10-04-2003, 02:15 PM
Excellent work, especially them db presses - :thumbup:

d-bol_dale
10-05-2003, 03:35 AM
Cocoa:- cheers mate encouragement is very much appreciated.

Sunday 10.00am. Just got to gym after working last night feeling a little rough and have a severely swollen knuckle from fighting. Dnt think that I will bother training as im ****ing knackered. Got some more stuff for my cut last night in the form of clen but still dnt want to start untill I have everything ready as there is nothing worse than running out half way through a cycle. So im planning two weeks of even more junk food then a 12 week cut. Ill take some measurements before I begin and depending how I look afterwards if I can get hold of a digital camera ill post some photos at the end.

YoBrickWall
10-05-2003, 05:24 AM
yo d-bol- what is yo current weight and b.f. and when cutting what are yo shooting for?

YBW

d-bol_dale
10-05-2003, 05:37 AM
Current weight is 240lbs am shooting for around 200lbs. Not sure on current bodyfat but id guess at sumwhere in the 20-25% region.

YoBrickWall
10-05-2003, 05:43 AM
yo d-bol - up till 4 yrs ago i use to let my b.f. get that high. now i keep it under 10.

YBW

rookiebldr
10-05-2003, 09:21 AM
So it was a rough night for bouncing last night or did you just feel like fighting for the cardio benefits? ;) :eek: @ 240.

YBW, I wouldn't let my bf get above 10% either if one, I had any muscle, two I could actually get my bf below 10% and three I worked out with pup whipping his ass everytime. ;)

d-bol_dale
10-06-2003, 11:44 AM
My fighting tends to more anaerobic! Not many people like getting hit with a fist with 240lbs behind it

d-bol_dale
10-06-2003, 11:58 AM
No training today sore shoulders from saturday. Gonna train chest tmoz. I had my tatoo today it wasnt as bad as I thought it would be. Mr T on the back of my calf. At least im individual!

Hatred
10-06-2003, 02:43 PM
I pity the foo'!:thumbup:

d-bol_dale
10-07-2003, 04:33 AM
Good days cardio yesterday with the gf! Calf is really sore but im soaking it in savlon. Gonna have mcdonalds for dinner then home from college take dogs for a walk then off to gym to train chest. Weight will prob be same as last week. Getting closer to my cut got some more clen and stuff but still not completed my chemical shopping list! :evillaugh :evillaugh :evillaugh

rookiebldr
10-07-2003, 08:02 AM
Get that list done, man. You need more muscle even if you are 240 ****ing pounds. ;)

d-bol_dale
10-08-2003, 03:26 AM
Trained Chest yesterday.
Flat Dumbell Press
2 warups 30lb dumbells
8 reps 70 lb dumbells
8 reps 99lb dumbels
5 reps 132lb dumbells (felt extremely heavy this week)

Incline Barbell Press
8 reps 88lbs
8 reps 176lbs
6 reps 242lbs

Cable Crossovers
4x 8 reps

Just a quick session. Planning a heavy back session later so ill let you know how that goes. Tatoo is sabbed over now and I keep catching it on stuff and it ****ing kills.

d-bol_dale
10-08-2003, 11:04 AM
Anyone got any good calf routines as mine drastically need work.
I have access to a smith machine, seated calf raise machine, and leg press. Am gonna be cutting but im hoping i can improve my calves whilst dieting. :help:

midee1
10-08-2003, 12:56 PM
Originally posted by d-bol_dale
Just a quick session. Planning a heavy back session later so ill let you know how that goes. Tatoo is sabbed over now and I keep catching it on stuff and it ****ing kills. [/B]

Gotta keep that puppy moist. If not the scabbing will pull some of the color out and make it splotchy.

Mr T. on the calf. :cool:

d-bol_dale
10-08-2003, 01:02 PM
Cheers midee1.
Just done quick back session
hammer machine rows.
12 reps warmup x 2
8 reps 66lbs per side
8 reps 132lbs per side
6 reps 144lbs per side

Pulldown to front
8 reps 120lbs
8reps 155lbs
6 reps 198lbs

Straight arm pulldowns (cable)
4 sets 8 reps

Cable Narrow grip rows
8 reps 155lbs
8 reps 215lbs
8 reps 215lbs

JustinF
10-09-2003, 03:04 AM
Originally posted by midee1


Gotta keep that puppy moist. If not the scabbing will pull some of the color out and make it splotchy.

Mr T. on the calf. :cool:

Yeah, then they will look like mine. :(

Nice sessions bro.

Coke
10-09-2003, 04:21 PM
Chest and back sessions = :thumbup: ...nice work, keep it up man!

Alke
10-09-2003, 04:40 PM
sorry nope, my calves are still a mystery to me.........

d-bol_dale
10-10-2003, 04:35 AM
Justin Kenn and Cocoa. Cheers for the praise boys. Not gonna train today as im working in gym tmoz and I will train then. Tatoo is scabby as **** but im keeping it as moist as poss.

twisteddendrite
10-10-2003, 08:02 AM
Originally posted by d-bol_dale
Anyone got any good calf routines as mine drastically need work.
I have access to a smith machine, seated calf raise machine, and leg press. Am gonna be cutting but im hoping i can improve my calves whilst dieting. :help:

I do standing calf raises with the same weight I squat. I stand with toes on 3" wooden block, starting with heels 3" lower than toes seems to hit my calves hard.

Hatred
10-10-2003, 10:27 AM
Wow...:rolleyes: he actually posts real opinions and experiences and info in YOUR journal. All I get are verbal ferret droppings.

twisteddendrite
10-10-2003, 10:35 AM
Originally posted by Nevermore
Wow...:rolleyes: he actually posts real opinions and experiences and info in YOUR journal. All I get are verbal ferret droppings.


Ferret droppings huh

I thought you valued that enlightening input.:eek:

Alke
10-10-2003, 12:21 PM
WOW, I didnt even know twistedness worked out........

twisteddendrite
10-10-2003, 12:30 PM
Originally posted by Kenn
WOW, I didnt even know twistedness worked out........

don't have to

Im naturally 275 shredded

d-bol_dale
10-10-2003, 01:08 PM
Cheers twisteddendrite ill try that. You kenn and nevermore are welcome to come argue on my journal anytime.

Alke
10-10-2003, 03:11 PM
heh, why bother, Twistedness seems about as interesting as a tub of boiled potatoes.

d-bol_dale
10-11-2003, 04:38 AM
Planning a bicep workout later on probably short and heavy like most of my workouts. Might try some standing barbell curls as I havnt done them in a while. Think im nearly read to start my cut so itll prob be next monday when I do

twisteddendrite
10-11-2003, 03:28 PM
I like short & heavy too. Are you going to use any gear for your cut?

twisteddendrite
10-11-2003, 04:02 PM
Originally posted by Kenn
heh, why bother, Twistedness seems about as interesting as a tub of boiled potatoes.


LOL Only to those with little comprehension, Bullwinkle.

d-bol_dale
10-12-2003, 05:20 AM
Definately using 750mgs enanthate per week and either deca or winstrol depending on availability.

twisteddendrite
10-12-2003, 07:55 AM
You might consider replacing deca with fina and throw in some
some clenbuterol.

Is cheap fina hard to find in the UK?

d-bol_dale
10-12-2003, 02:46 PM
Clen is already in there along with cytomel. Never ever heard of fina being used in my area so not sure how much it cost but I get enanthate cheap at bout $4 per amp and 2ml norma deca at $6 per vial. zambon winnies are bout $6 per ml. Ill ask about for some fina as ive been hearing great things about it on this board.

d-bol_dale
10-14-2003, 04:00 AM
Definately gonna train chest and biceps today as I was very lazy last week. Ive decided to start my cut nxt monday as im currently not happy with the way I look. So before I start I will post nutritional info on all the supps I am gonna take. Going out on saturday night for one last blow out before the cutting begins.
Ill pop back in and post my workout later. cya soon

Mik
10-14-2003, 06:23 AM
Good luk with the cut man. I'll be interested to see how it goes. Are you shooting for a specific weight or b/f or just going by appearance?

d-bol_dale
10-14-2003, 07:07 AM
Just wanna have a waistline again mate. Not trying to get shredded but just tight enough to give me a good idea of what I look like prob between 14 1/2 and 15 stone I think.
Quick question How long does enanthate take to get into system ?as i start cutting monday and want it in there from the word go so might do some jabs this week?

Just done chest

Flat Dumbell Press
2 warmups
12 reps 70lbs dumbells
10 reps 100lb dumbells
6 reps 132 lb dumbells

Incline barbell press
warmup 90 lbs
10 reps 180 lbs
7 reps 246lbs

Incline flyes
12 reps 40lb dumbells
10 reps 60lb dumbells
6 reps 88 lb dumbells

Standing Dumbell curls
4 sets eight reps 50lb dumbells

Single arm cable preacher curls
4 sets eight reps

Home for some protein

Coke
10-14-2003, 07:11 AM
nice chest/bi work bro...good luck with the cutting and getting that waist down! - :)

Alke
10-14-2003, 04:34 PM
you ARE a quick one are'nt you twisted LOL


so uhm....are you going to be special ordering some 150lb DB's soon for those presses (maybe your gym could go halves on the cost of them?)

JustinF
10-15-2003, 06:02 AM
NIce looking session bro. Keep it up.

d-bol_dale
10-15-2003, 08:26 AM
Cheers for the feedback boys. About those 150lb dumbells, I doubt Ill be needing them as I start cutting next week but im gonna try and keep using the 132lbs'ers. Got some more supplements this week for my cut. They are 2 tubs of Dorian Yates Approved Pro G.F, 1 tub of Dorian Yates approved Pro-Recover, and a tub of nitro-tech. Also getting some more winnies today so im well on my way to a better physique:cool:

Mik
10-15-2003, 08:29 AM
Can I shop at your pharmacy? :D

d-bol_dale
10-15-2003, 08:36 AM
I take it that your a little jelous of the prices I pay?

d-bol_dale
10-15-2003, 08:57 AM
This week is gonna be fairly half hearted training and im gonna fit in as much junk food as possible before my cut next monday. Chinese for tea after work then. Skivin my lessons in college at the minute but working in gym ay five so might do a little training but I doubt it. I used one of them speed tanning booths at the gym for the first time last nite and my ass has gone alovely shade of bright pink! Still gonna work on my tan as after my cut I promise to post some pictures.

Mik
10-15-2003, 10:10 AM
I'm just jealous of the stock you have. :)

d-bol_dale
10-15-2003, 10:11 AM
Yeah got plenty of stock but ive got no money now!

Coke
10-15-2003, 10:23 AM
On your way to a better body = great news bro -:D ...hope it all goes smoothly for you!

d-bol_dale
10-15-2003, 01:09 PM
Never ended up training today. Just winding down a bit before jacking up the intensity for my cut next week. Working in gym and I still cant be arsed doin anything. Im gonna eat some junk tnite then get a lovely well deserved lie in in the morning.
Im gonna do 500mgs of enanthate tnite so it is in my system for the start of my cut nxt week

Alke
10-15-2003, 02:34 PM
NICE!

I never heard of the dorian yates approved line of stuff, so I just spent some time looking at info on it, like a good investment.

The pro-gf has a little bit of everything in it, like an advanced form of protein powder with what looks like a better blend of glutamine and arginine combinations (although the labels I looked at did not list the amounts of glutmaine and arginine), along with creatine and some other goodies.

The pro-recovery is what looks even more interesting, and I think this is the better of the two. Especially for post workout.

if the labels hold true, these two products look like a great way to aid your cut. Have you used these products before? I might want to add these to my cut in january.

rookiebldr
10-15-2003, 03:30 PM
Good luck on the cut and cycle.

As to the cycle, so are you planning on taking 500 with your first shot and then 250 later in the week? I would have thought spacing it out would have suited you better. Or is this a frontload you are doing at 500?

d-bol_dale
10-16-2003, 04:09 AM
Kenn I have used the pro g.f before but not the pro recover. I got really good results on the pro g.f experiencing awesome pumps and I hgeld all my strength after a cycle when I started using it. Ill post info on both these products over the weekend. Prob be doin 1 serving of Pro g.f per day, 1 serving pro recover after training, and at least four scoops of nitro tech per day.

d-bol_dale
10-18-2003, 03:56 AM
Still no training but I had to post as I was nearly on page 3. Out getting pissed tonight then a good long day of junk food tomorrow before starting my cut on monday morning. Im actually looking forward to it for some strange reason. Working in gym at the moment bit quiet and im knackered as I didnt finish work till 3 am last night. Bought myself a 1989 BMW 325i yesterday it needs discs and pads all the way round but other than that its sweet. Lowered on 17" alloys so once ive done the brakes im gonna get some tinted drug dealer windows so I really look the part. My journal when I start cutting will be alot more detailed including a comprehensive diet. C ya monday!

Mik
10-18-2003, 08:35 AM
Nice wheels bro! Good luck with the cut.

Coke
10-18-2003, 01:25 PM
Good deal on the sweet ride bro, my cousin has one similar - nice! - ;)

d-bol_dale
10-20-2003, 06:31 AM
Right you know that bmw I told you about well me and my girlfriend fell out on sat night and then split up yesterday so I thought Id go out and drive my new car har. Well i drove it a little to hard over revving it in 2nd gear and now it is rattleing like ****. Tappets? Cam? So no car.
Anyway im not getting disheartened and started my cut this morning. 2 Clenbuterol, 250mgs enanthate, 50 mgs winstrol.
Diet so far. 1 serving Pro G.F, 2 slices dry toast

2 scoops of nitro-tech

2 scoops of nitro-tech

Am training chest and biceps when ive finished college so ill be back soon.

JustinF
10-20-2003, 08:37 AM
Good luck with your cut bro. Sorry to hear about the girl and car, keep ya head up.

d-bol_dale
10-22-2003, 05:36 AM
Monday (continued)
Trained chest
Flat Dumbell Press
2 warmup sets
8 reps 70lb dumbells
8 reps 99lb dumbells
5 reps 132lb dumbells

Incline Barbell Press
12 reps 88lbs
10 reps 176lbs
6 reps 242lbs

Cable Crossovers
4x8 reps

Standing Alternate Dumbell Curls
4x8 reps 50lb dumbells

Close grip e-z bar cable curls
4x8 reps

6 mins in solarium

1 serving pro-recover (drunk it to fast and threw it back up within minutes)

4quorn burgers
5 hard boiled eggs
3 scoops nitro-tech

Tuesday 21st Oct
No Training
Diet 2 clenbuterol
1 serving Pro-G.F
8 scoops nitro-tech throughout day
2 muller-light yoghurts
(Had no appetite or motivation today had to force down the nitro-tech just so I was getting some protein)

Wednesday 22nd Oct
Not trained yet but will do back later and post diet whilst in gym

Also my starting weight on Monday was 16st 12lbs;)

Mik
10-22-2003, 06:52 AM
Nice chest day db. Your db presses are really impressive man.

Coke
10-22-2003, 07:00 AM
Good chest and bi work, I had the same type session yesterday bro dude - :)

d-bol_dale
10-22-2003, 01:29 PM
Wednesday 22nd October
2 clenbuterol, 250mgs enanthate, 50mgs winstrol
1 Serving Pro G.F
1 Protein Flapjack
2 scoops nitro-tech
vyomax protein bar
Trained
1 serving pro-recover
2 scoops nitro-tech

got work later on so will be up till 2 am will prob make tuna egg white ommlette with a little salsa sauce when i get home.

Back
T-bar rows (with chest support pad)
2 warmups sets with bar
12 reps 66lbs
10 reps 132 lbs
8 reps 156lbs
6 reps 180lbs

Hammer strength rows
12 reps 60lbs per side
10 reps 93lbs per side
8 reps 120lbs per side
6 reps 132lbs per side

Straight arm cable pulldowns
4 sets eight reps (weight)

Close grip lat pulldowns
4 sets eight reps heavy as poss

Getting Bmw looked at tomorrow and im dreading it. Think that one of the followers has backed off so its tapping and not opening valve fully, explaining lack of power. Prob be worse though probably bent a valve or something awful like that. Diet goin ok I just cant be arsed making proper food at the moment so nitro-tech has become a staple of my diet. Working the next five night so sleep pattern is gonna be lovely. Never mind. Solarium is giving me a good tan so just need a waistline to go with it. Probably gonna start my cytomel next monday to boost weight loss and might even try some cardio but I doubt it as im having to walk everywhere with no car. Broke up from college today not back till a week on monday so gonna get some decent training in. Well Maybe:angel:

cphafner
10-22-2003, 02:05 PM
nice workouts d-bol. Very nice db presses.

d-bol_dale
10-25-2003, 03:11 AM
Diet has been pretty poor last two days im struggleing to get my head right after last weekend.Remember my car well Id actually snapped a rocker arm and apparently you have to take the head off to fix it. So new head gasket,headbolts,cambelt and tensioner,and 12 new rocker arms im gonna be so skint. Getting it done next week had to visit the bank of "mum" for a short term loan. My mates dad is doin the labour very cheap for me which is a bonus.
So im not gonna post my diet for wed and thur but im gonna try and start fresh today and also get some cardio done.
Trained shoulders and triceps yesterday. Usual session for me nothin spectacular building up to 220lb smith military presses for 6 reps. Even did ten minutes cardio! Today im gonna do an abs and cardio session.

Coke
10-25-2003, 09:08 AM
Great to have friends around to help during these times man, and I wish you the best outcome! - :)

...good luck with everything, you will be lookin great messin with the winny (or so I hear-:D )

d-bol_dale
10-26-2003, 03:30 AM
Cheers cocoa. My diet still been crap but today Im starting again and hoping for my weight to be down to 16stone by the time I start back at college. So I have nine days to reach this target. No excuses as I have no college so hopefully Ill do it. Plans for today include at least 20mins cardio. Also gotta do some college work this afternoon. I think ill also do an ab session at home before work tonight. Clocks went back last night so I got a little extra sleep. Lie in tomorrow morning!!! Bonus. Also starting to enjoy this single lifestyle again got a bit of "cardio" after work last night.

rookiebldr
10-26-2003, 09:41 PM
"Romantic cardio" is the best kind of cardio.

d-bol_dale
10-27-2003, 06:12 AM
Right its official I cant diet I quit!

JustinF
10-28-2003, 04:41 PM
Don't quit!! Just takes some planning!!

d-bol_dale
10-30-2003, 11:10 AM
I know its stupid but I have stopped dieting. Couldnt seem to get my mindset right to many other things goin on. Started to work on the bmw today should be back running tmoz then hopefully back on te road soon.

Alke
10-30-2003, 01:15 PM
uhm, what went wrong bro? You seemed to have a very solid and well thought out plan for the cut.

so you gonna continue bulking using your current routines, or are you going to switch to a different rep scheme?

d-bol_dale
10-30-2003, 01:44 PM
To many other things goin on in my life to think bout dieting. Yeah keep reps and sets the same but gonna change exercise selection and keep bulking until I feel my mindset is ok to cut

Alke
10-30-2003, 01:57 PM
aaahhh okay, that sucks. Outside stress is a BIG factor when it comes to cutting, and even the best plan will not work if your mind is getting hit up by external factors.

hope things get better bro'

no more about that, time to re-focus and think BIG again!!!!

d-bol_dale
11-04-2003, 06:07 AM
Right I have been training tried to do chest yesterday changed back to bench press. Worked up to 140kg on the bar or 308lbs did five reps and one forced they wasn that heavy but strained my pec a little in the process. So stopped training should be fine to go heavier nxt week

d-bol_dale
11-06-2003, 07:32 AM
Did some squats last night and my legs are killing me today. Gonna train shoulders and triceps later. Maybe even do some abs! I have decided to postpone my cut till some time nt year maybe when ive finished college so I can focus on it properly. A few part came for my BMW today. Got some grooved front discs to put on it also thinking bout a k&n filter. It already has a stainless exhaust. Im gonna have to roll the rear arches as the 17's are rubbing.
I will post tonights workout asap.

d-bol_dale
11-07-2003, 01:17 PM
Trained Shoulders.
Smith Machine Military Press
2 x warmups
12 reps 66lbs
8 reps 132 lbs
8 reps 198lbs
6 reps 231lbs

Cable laterals
4 x 12-8 reps

Dumbell Shrugs
4 x 10 reps 120lb dumbells

Close grip bench (machine)
4 x 8 reps working up to 230lbs for last set

Underhand Single arm cable pressdowns
4x 8 reps

This was followed by nine minutes in the solarium. I would like to apologise top people whos journals I usually visit as I havnt had much time recently but im hoping that will change soon.:D

cphafner
11-07-2003, 01:23 PM
thats a damn strong workout. 230 on close grip after shoulder pressing, yikes!:thumbup:

Coke
11-07-2003, 05:47 PM
...really big effort dude, loved the shoulder work!

rookiebldr
11-07-2003, 08:56 PM
Originally posted by cphafner
thats a damn strong workout. 230 on close grip after shoulder pressing, yikes!:thumbup:

:withstupi

wow and shoulder pressing 231!

d-bol_dale
11-08-2003, 03:13 AM
cphapfner,rookie and cocoa, Cheers lads bulking seems to be going ok. I weigh just over 17stone at the moment and my work shirts seem to be getting slightly tighter aroung the chest shoulders and arms. I cant wait to bench again nxt week. Im working in the gym again and I worked till three am as a bouncer last night. Rotator cuff felt slightly tender last night but is fine today. Also got anose bleed whilst pressing last night so im gonna have to keep blood pressure under a watchful eye.
Gonna train back later on so ill post and let you know how that goes

d-bol_dale
11-08-2003, 06:36 AM
Just trained back with lad at the gym who is bigger and stronger than me but I didnt let myself down when it came to weights used.
T-Bar Row with chest support
8 reps 88 lbs
8 reps 132lbs
8 reps 154lbs
(drop set) 6 reps 198lbs down to 88lbs for 10 reps

Parallel grip pulldowns
8 reps 154lbs
8 reps 176lbs
8 reps 198lbs
(drop set) 6 reps 198lbs down to 100lbs for 10 reps

Hammer machine rows ( 1 arm at a time)
8 reps 88lbs per side
8 reps 123lbs per side
8 reps 156lbs per side
6 reps 189lbs per side
*training partner did 8 reps 222lbs per side for final set*

Straight arm pulldown supersetted with bent over laterals
4 x 8 reps of each exercise

Coke
11-08-2003, 06:57 AM
Good back session! ...the training partner is an added plus and can be very helpful bro - :)

d-bol_dale
11-09-2003, 03:21 AM
At work in the gym again. Lats are sore from yesterday this probably isnt helped by the lack of sleep I got last night. Anyway not gonna train today as ive got loads of assignments for college to do. So prob gonna train chest on monday
Cheers for the comments cocoa!:study: :boring: :bash:

d-bol_dale
11-09-2003, 04:55 AM
Just been spotting my 13 year old little bro doin bench press. 6 reps with 77lbs. Cool. Its his birthday nxt week and hes asked me to get him a tub of whey and some creatine. I cant wait for his 16 b-day hell be getting 200 d-bol.:strong:

cphafner
11-10-2003, 06:51 AM
nice workout. Strong workout partners are great, working out with Homeyield was always an awesome motivation for me.

Coke
11-10-2003, 10:17 AM
What's the deal here mang?? - you know you ain't the best role model in town dude - :D

...bro will be off the chain

d-bol_dale
11-11-2003, 06:05 AM
Yesterday I trained chest well sort of.

Bench press
2x warmup 20 reps with 88lbs
12 reps with 176lbs
10 reps with 2264lbs

then I put 320lbs on bar asked for a spot off the manager of the gym. He helped me unrack the bar 1 rep easy! 2 reps easy! 3 reps there getting easier! 4 reps im going heavier nxt set! 5 reps easy! Lower the bar to chest for the sixth rep then TEAR!!!!! ****, just manged to rack the bar. Went to hospital and Id severly ruptured my pec.:cry:
So today im aftyer as much info as you guys can help me find regarding rehab and recovery. What diet to aid recovery, how to train when its healing, get ultrasound on it? any advice you guys think will help and I will listen:help:

cphafner
11-11-2003, 06:23 AM
damn, sorry to hear about the injury.

d-bol_dale
11-11-2003, 08:19 AM
Sat eatin my tuna sandwiches with an ice pack on my chest. That wasnt exactly my plan for today but never mind:whiner:

rookiebldr
11-11-2003, 08:54 AM
Whiner! ;)

That's too bad about the chest tear. Why didn't the spotter re-rack the weight. I can't imagine trying to put it back.

Rest up and get it fixed. I guess you can work the legs now.

d-bol_dale
11-11-2003, 09:53 AM
Re racking the bar was a joint effort between me and the spotter, I dnt know many people who can upright row 320lbs do you?:zipit:

Coke
11-11-2003, 10:26 AM
Sure hope the chest heals speedily bro, and I wish you the best as always! - :)

JustinF
11-11-2003, 06:44 PM
Sucks about the injury bro. I think it was the set before the 320 though, 10 reps at 2264 lbs? Woah!! ;) Hope ya have a speedy recovery.

d-bol_dale
11-11-2003, 08:03 PM
Thanx Lads. HA BLOODY HA Justin that was a slight typing error 10 reps 264 lbs. Just finished work as bouncer luckily nothing to do tonight so my chest is no worse. Sat with ice on it now.
Eating is going to be a bulking diet still as im hoping that will help me recover quicker. off to bed now as its 3.00am

d-bol_dale
11-12-2003, 05:27 AM
Chest is getting slightly looser. Ive been icing it for past two days so today I am going to start heat transfer on it. U know alternating hot and cold on the area. Also the bruising has started to show today slightly and my pec is still swollen badly.

Coke
11-12-2003, 05:48 AM
...drink up plenty of protein bro, I think you are handling this as best as can be expected - :)

d-bol_dale
11-12-2003, 10:04 AM
Protein is between 300gms and 400gms per day at the moment. Just done some heat transfer on it and it feels alot looser. I dont think mits quite as bad as first expected. The bruise is around the pec minor area just by armpit where chest and delts attach. I have spoke to my friend who is a sports massage therapist and he says I am doin everything right. I am gonna massage it myself later on to get some heat into the area and continue what I am doin until nxt monday when I will begin to stretch i out. This will prob be done on pec dec with about 10kg on it performing high reps aslong as there is no pain.

Mik
11-12-2003, 10:55 AM
Good luck with the recovery. That sucks!

Hatred
11-12-2003, 10:55 AM
Sorry to hear about the injury man.Sounds painful. And extremely heavy. keep plugging away. you'll be back in no time.

d-bol_dale
11-12-2003, 12:48 PM
Rookiebldr,cphapfner,cocoa,justinf,mik and nevermore:- thanks for all the support guys it is a great help. Im hoping that if I do everything right this will be a minor hurdle in my training. Maybe it was my bodies way of telling me to slow down? Ive decided that at the end of this week all my gear will be stopped and ill use this time for a clear out. Im also gonna use the next few weeks to focus on my legs and try and bring them back up a little.
Anyway on a brighter note, my tan is looking good due to new solarium at the gym. Work on my beemer is nearly complete. And best of all I seem to be fighting off the ladies at the moment. SWEET!:hump:

Hatred
11-12-2003, 01:23 PM
it's the bimmer. Gotta be the Bimmer.

d-bol_dale
11-12-2003, 01:42 PM
And id tried convincing myself that it was just my rugged good looks that were getting all the attention or maybe my 51"chest (bout 54" now due to crazy swelling). Or My wicked tan. Thanks for bursting that bubble nevermore:mad:

Hatred
11-12-2003, 01:50 PM
I bet your steering wheel is on the wrong side too...:p

d-bol_dale
11-12-2003, 01:53 PM
No its just that your roads are back to front!

Alke
11-12-2003, 03:02 PM
hey Dbol sorry to shear about the injury, I hope you heal fast bro'

I have never known anyone that had that severe of an injury, so I was wondering a few things......how does that happen? Was there ANY indication of an injury on the horizon or is this something that just happens at random?

I am glad it doesnt seem to be as serious as you first thought, which is great!

Hatred
11-12-2003, 03:13 PM
Really man...You mentioned RUPTURED pec and I about $hit..of course repping 302 will do that.I am very impressed.

d-bol_dale
11-12-2003, 07:50 PM
Well looking back in my journal to last weeks chest session I cut it short due to tweaking my chest so that was prob my first warning. But it was fine all week after that and it was fine in the sets leading up to that with no indication of pain,discomfort, etc. And the first five reps with 320lbs felt easy and my form is good so I dnt know what went wrong! Oh well $hit happens! Just gonna make sure I dnt rush back and make things worse

d-bol_dale
11-13-2003, 07:42 AM
Feels looser today with slightly more bruising and alot less discomfort. Things are looking up

Coke
11-13-2003, 07:43 AM
...Very happy for you bro, things are going optimal - :thumbup:

d-bol_dale
11-13-2003, 02:23 PM
Been using heat on the area all day and it seems to take the edge off the pain. Off to work now hope theres no trouble as Ill just have to smack em as I cant get hold of em with my bad pec. No college till monday so my sleep has been great also planning leg workout on saturday just so I am doing something as I tend to get grouchy and aggressive If I cant train. Protein intake has been high. Also get paid tmoz so ill have to get the rest of the work done on the bimmer.

d-bol_dale
11-15-2003, 03:15 AM
Just opened gym its 10am and i didnt finish work till 3.00am. Also got some late night cardio but wish I hadnt as my chest is killing me. Applying heat to it as we speak. Legs will be trained today as Ill have to do summet or ill turn into a blob. Ill post that workout soon.

Coke
11-15-2003, 08:35 AM
...got some fortitude don't you bro, workin around that injury - :)

d-bol_dale
11-16-2003, 03:45 AM
Legs:-
45degree plate load leg press.
2 warmups 220lbs
12 reps 440lbs
8 reps 660lbs
8 reps 752lbs
8 reps 840lbs

Leg Extension
4x 8-12 reps with final set being a drop set

Lying leg curls
4x12-8 reps

Seated Calf Raises
4x15-20 reps

Woke up this morning and my legs have some crazy DOMS in them. Last night at work had to peel some guy off another before he killed him in the process really jarring my chest. Feels only a little tighter. Arranged for some physio on my chest on monday. Eating has been pretty good with at least 300gms of protein per day.

Coke
11-16-2003, 10:49 AM
...I did not realize you were so strong bro, them leg presses are crazy - :thumbup:

cphafner
11-17-2003, 02:18 PM
sweet leg workout. Hows the cehst feeling?

Alke
11-17-2003, 07:40 PM
glad to hgear your feeling better bro' THINK BIG!

d-bol_dale
11-18-2003, 06:58 AM
Cheers cocoa. Not sure if I am that strong as its seems fairly easy to plough that sort of weight on the leg press machine. Had deep tissue massage on my chest yesterday and it hurt like mad. Was in agony. Today its slightly bruised but seems to have better shape and less swelling. Been given all clear to train upper body apart from chest and no pressing for shoulders. Got more massage on friday. Cheers cocoa, kenn and cphafner support is appreciated

d-bol_dale
11-18-2003, 09:16 AM
Just a quick strict Bicep session.
Dumbell Preacher Curls
2x warmup 15 reps 15lb dumbells
8 reps 33lb dumbells
8 reps 45lb dumbells
8 reps 50lb dumbells
8 reps 50lb dumbells (could have gone slightly heavier but dont wanna go daft heavy just yet)

Standing E~Z Bar Cable Curls
4x8 reps with max weight

Just a short session but made sure form was $hit hot on all my reps and I got a good pump. Sat at home now eating savoury rice and tuna. I wish it was mcdonalds though
:mad:

Hatred
11-18-2003, 11:30 AM
LOL "wish it was MCDonald's though"
This is the only journal where I ever read that....
Keep healing man..Yup ...Just sit there and heal....

d-bol_dale
11-18-2003, 12:54 PM
You gotta admire my honesty though mate. Like ive said before mcdonalds is the key to bodybuilding success!

midee1
11-18-2003, 06:28 PM
Just poppin in man. Injuries suck don't they. The key is to work around them and use correct form. All in all it looks good to me.


:thumbup:

d-bol_dale
11-19-2003, 08:10 AM
Cheers midee1. Im doin my best to work round my injury but im gonna miss my heavy pressing so much!

YoBrickWall
11-19-2003, 08:35 AM
yo d- dale - just looking in. looks pretty good so far. keep up the good work

YBW

Hatred
11-19-2003, 08:45 AM
Damn straIght I admire your honesty.....rare trait...anyone who says"When My little bro turns sixteen he is getting 200 D-bol"
is about as honest as they come.

d-bol_dale
11-19-2003, 10:08 AM
Cheers YBW reocvery seems to be going well with little pain today and full range of movement. Only time it is painfull is when I put weight on it.
Nevermore, if you want honesty im your man. Im not saying that im gonna force them down my brothers neck but im gonn agive him the chance to make an "educated" decision. If he wants to be natural then I will support him in that but if he chooses to take the path to chemical enlitenment I will make sure he does it
right.:evillaugh
Im planning a shoulder and tricep session later so ill let you know how that goes

Hatred
11-19-2003, 10:57 AM
Hummpph "cheeky"....******.

Hell yeah man . Blow that kid up for high school. He'll be the man.
OUCH. That tricep session sounds like it may hurt a bit.

Hatred
11-19-2003, 10:58 AM
:swear:

DAmn it!! they Starred out W@nker!!!!

d-bol_dale
11-19-2003, 11:58 AM
Quick Shoulders and triceps workout (due to limited exercise selection)
Upright Row
2x warmup with 44lbs
8 reps 110lbs
8 reps 132lbs

Cable Lateral Raise (cable behind back)
4x 15-8 reps

Shrugs (attempted) did a warmup set but as soon as I went heavy they seemed to nip my chest.

Tricep Pressdowns
15 reps 33lbs
12 reps 55 lbs
8 reps 110lbs
8 reps 132lbs

One arm underhand grip cable pressdowns
4x15-6 reps

These seemed fairly sensible exercises to perform and only the shrug seemed to bother my chest. Off for a protein shake now!

Coke
11-19-2003, 12:23 PM
...bro, you have too much honesty for most - :D

Like the effort you made, keep on trucking!

d-bol_dale
11-20-2003, 11:58 AM
Chest is getting better today. More physio tomorrow not looking forward to it as it hurt like hell last time. No doms atall in shoulders or triceps prob due to lack of heavy pressing yesterday. Im not gonna train today but prob do back tomorrow.

Mik
11-21-2003, 10:21 AM
Good luck with physio. Hope you have a speedy recovery!

rookiebldr
11-21-2003, 11:05 PM
I needed an older brother like you. Damn, I sure missed out. :(

Nice to see your healing well enough to train upper body. :cool:

d-bol_dale
11-22-2003, 03:32 AM
Trained Back yesterday. All weights and exercises used were the same as the session two weeks ago. Chest seems to be getting better by the day. I have full range of movment in it the only pain is when you try and make it handle weight. Hoping to be fully recovered by new year so I can attack my training full. Thanks Mik and Rookiebldr

d-bol_dale
11-23-2003, 03:12 AM
Just a quick bicep session.
Barbell Preacher Curls
12 reps 44lbs
12 reps 44lbs
8 reps 66lbs
8 reps 88 lbs
8 reps 110lbs
Incline Dumbell Curls
8 reps 30lb dumbells
8 reps 45 lbs
8 reps 50lbs
6 reps 55lbs

d-bol_dale
11-24-2003, 07:12 AM
Gonna train Legs tonight with a new training partner. Its a lad I used to train with when I was 16 and we both did 200d-bol together for the first time and we thought we were massive! Should be good to see if we click again. Ill post the workout later!

Hatred
11-24-2003, 07:31 AM
You sir, are nothing short of superhuman. Damn near ripped your pec off of your ribcage and you are still going strong.:eek:

Coke
11-24-2003, 08:01 AM
Great attack on them bi's' dude, like this stuff bro - ;)

d-bol_dale
11-24-2003, 10:23 AM
Cheers nevermore and cocoa, chest feels fine in everyday life. It is still misshapen and probably always will be as my chest was probably my best bodypart. Im hoping that I should be able to start some very light training just before x-mas. Legs soon and I cant wait. Gonna do some crazy leg pressing!!!!

Hatred
11-24-2003, 10:58 AM
you really think it will be misshapen?

d-bol_dale
11-26-2003, 06:59 AM
Yeah it will probably never be back to its normal shape! Did Legs on Monday evening.
Leg Press
3 warmup sets
12 reps 440lbs
10 reps 660lbs
8 reps 836lbs
6 reps 1112 lbs

Leg Extension
4x8-12reps (drop set final set)

Lying Leg Curl
4x8-12 reps (drop set final set)

Standing calve raises smith machine
5x15reps

Calves were done slow and strict holding both the stretch and contraction for a count. Good pump and my legs still have some nice DOMS in them today!

Didnt train yesterday but gonna do some thing tonight but not quite sure what yet. I think it is my training partners scheduled chest and bicep day so ill prob just spot his chest workout then join in on the biceps.
eating hasnt been brilliant so gonna increase focus on that. Also got a 10ml vial of tren on monday but not sure bout its quality. By a company called Nanshang Huangshi. Doin some searching on the net I have found the company and they are baed in china but im still unsure as to whether or not they produce Tren. It looks like a legit product with a hologram sticker onit etc etc.;)

cphafner
11-26-2003, 07:06 AM
nice leg workout. Hows the chest feeling?