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syntekz
09-03-2001, 08:07 PM
It'll be a year in December. I've gained 15 lbs of muscle. I still have a long way to go; kind of dissapointing myself. But I'm trying my best.

Stats as of today:
Height: 5'7"
Weight: 175 lbs
BF %: No idea, guessing around 12%.

Hopefully by december I'll have dropped some fat. I'll post some picture in december. Haven't done that in a LONG time.

I'm not on a strict diet, but it's a diet.

I'll post my diet once I get it figured out.

Comments appreciated.

If it ain't intense... It ain't worth it.

syntekz
09-03-2001, 08:15 PM
Monday;
Quads, Calves, Abs

Quads
Hyperextensions ( do these to warmup lower back )
345 x 15, 345 x 15

Squats ( 2 x 20 warm-up)
215 x 10, 235 x 5, 250 x 5, 260 x 5, 205 x 10
I've made great gains on my squats since I began working out. I've never put 260 lbs on my shoulders and squated it until today.

Leg Press
420 x 10, 470 x 5, 525 x 5

Calves
Standing Calf Raise ( Smith Machine )
290 x 10, 330 x 5, 380 x 5, 380 x 5


Abs ( Superset )
Cable Crunch
60 x 15, 60 x 15, 60 x 15

Reverse Crunch
15, 15, 15


Two exercises for my quads and they'll be sore for a week. Ouch!
:eek:

syntekz
09-04-2001, 09:15 PM
This is my new diet that I started a few days ago. It's a diet to slowly strip some fat away. Each week I'm gonna strip calories off of the diet and keep doing this until december where I hope I'll have dropped some BF%. We'll see if I can stick to it:

ONE 2 whole eggs
4 egg whites
w/ cheese
2 pieces, wheat bread

TWO 2 scoops, whey protein
w/ skim milk
1/2 cup, oatmeal
1 tblsp, flax seed oil

THREE 2 hamburgers
2 buns, wheat

FOUR 2 scoops, whey protein
w/ skim milk
banana
1 tblsp, flax seed oil

FIVE 2 chicken breasts, breaded

SIX 2 scoops, whey protein
w/ skim milk
1 tblsp, flax seed oil

CALORIES: 2972.7

PERCENTS: 18.5(FAT) 38(CARBS)43.4(PROTEIN)

There it is.

syntekz
09-05-2001, 12:39 PM
Wenesday;
Chest, Shoulders, Triceps

Chest
Incline Bench (Smith; 2 x 20 warm up )
185 x 5, 205 x 5, 205 x 5

Dumbell Flat Bench Press
65 x 5, 70 x 5, 65 x 5

Incline Dumbell Flyes
45 x 10, 45 x 10, 45 x 10

Shoulders
Warm Up - 2 x 20 Military Press, 2 x 20 Lateral Raises
Seated Shoulder Press ( Smith Machine )
135 x 5, 135 x 5, 140 x 5

One-Arm Cable Lateral Raise
20 x 15, 20 x 15, 20 x 15
This exercise kills my shoulders. Feel like a puss using only 20 lbs. though. :D

Triceps
French Curl / Skull Crusher ( 2 x 20 warm up )
80 x 6, 80 x 6

Tricep Pushdown
75 x8, 75 x 8
My triceps kept giving out on me.

syntekz
09-06-2001, 11:00 AM
Just threw some sugar on my oatmeal; damn it tastes good. I've never tried that before.

Paul Stagg
09-06-2001, 11:25 AM
Routine looks good.

Squats look very good... Keep it up!!

345 pound hypers? Is this on a machine of some sort? I wouldn't do these sets anywhere near exhustion.

You might want to add in some direct hamstring work.

I would suggest you stop using the smith machine for your presses - any particular reason you use it?

syntekz
09-06-2001, 12:35 PM
Originally posted by Paul Stagg
Routine looks good.

Squats look very good... Keep it up!!
Thanks, been working on my legs past couple of months.

345 pound hypers? Is this on a machine of some sort? I wouldn't do these sets anywhere near exhustion.
Ya, it's a machine. Goes up to about 390 lbs. I do 15 reps at 345 lbs easily. Just as a warm-up.

You might want to add in some direct hamstring work.
I normally do, but for the past 2 weeks I'm trying something different. Normally do SLDLs with barbells and dumbells.

I would suggest you stop using the smith machine for your presses - any particular reason you use it?
The only reason I use smith right now is because I dont have someone to spot me. I usually go to failure on everything and don't need to drop the bar on myself. LOL.

syntekz
09-07-2001, 03:29 PM
Friday;
Back & Biceps

Back
Hyperextensions ( warm up lower back )
360 x 15, 360 x 15

Deadlifts ( warm up; 2 x 20 )
295 x 10, 330 x 5, 340 x 5, 235 x 10
Best deadlift I've done so far; keep increasing weight each week easily.

Barbell Rows
120 x 10, 140 x 5, 140 x 5

Close-Grip Pulldowns
180 x 8, 175 x 8, 170 x 8

Biceps
Barbell Curls ( Wide-Grip; warm up 2 x 20 )
90 x 6, 90 x 6, 90 x 6

Preacher Curl
80 x 8, 80 x 8

syntekz
09-09-2001, 08:40 PM
I got stuck with a bad sinus infection. Probably won't be able to train this week. Need medication, badly....


:cry:

syntekz
09-11-2001, 01:07 PM
Tuesday;
Quads

Quads
Hyperextensions ( do these to warmup lower back )
345 x 15, 345 x 15

Squats ( 2 x 20 warm-up)
225 x 8, 235 x 8, 235 x 8

Leg Press
420 x 10, 420 x 10

Sounds like a pretty weak workout, but I was walking funny when I was done. I planned to do more, but couldn't. Seems as if my infection hasn't left my body completely yet. So I had to quit working out.

Hope no one knew anyone in NYC. Sorry if you did.

syntekz
09-12-2001, 08:20 PM
Wednesday;
Arms, Abs

Biceps
45lb Barb. Curls ( 2 x 20; warm-up )

Incline Dumb. Curls
30 x 12, 35 x 8

Preacher Curls
85 x 10, 90 x 5

Triceps
Overhead Press ( 2 x 20; warm-up )

Tricep Pushdowns
70 x 12, 70 x 12

Skull Crusher
80 x 10, 80 x 10

Abs ( Superset )
Cable Crunch
70 x 15, 70 x 15, 70 x 15

Reverse Crunch
15, 15


My quads are sore from yesterday. Amazes me; barely even did anything. Might have discovered that my body reacts to really low volume exercises. Maybe it's just because it's something different.

Great workout tonight. My diet is getting a little messed up, because I finally got a job and need to get on a schedule with that.

syntekz
09-14-2001, 10:53 PM
I give up; too tedious to keep updating this thing.

But, my workout sucked today. Felt week and had no energy.

syntekz
09-18-2001, 12:09 PM
I'm back. Going to use this damn thing some more.
I posted this in training, but got no replies. So I'm moving it here.

I started this workout tonight(monday). Best workout I've had in a LONG time. Took half of a no-doz pill and I was ready to head for the gym.

Dips (heavy) ( did some warm-up work, dips, flye machine, etc. )
bw + 55 x 5, bw + 55 x 5, bw + 55 x 5, bw + 45 x 5, bw + 45 x 5


I've never done weighted dips. It felt like I was having a chest attack and something was ripping my chest apart. Could feel it inside my chest cavity.

Only other problem I had was that my pinky and part of my palm went numb. Even after trying a few different grips. Going to need to wear some gloves or something for padding.

Wide-Grip Chins (chin assist)
bw - 60 x 12, bw - 60 x 12, bw - 60 x 12

I really suck at chinups. Hopefully I'll be off the chin assist within a month or so and adding some weight.

I also did some ab work.

syntekz
09-19-2001, 08:37 PM
September 19, 2001; Wednesday

I didn't feel like tonight was going to be a very good workout, but boy was I mistaken. I had a headache since afterwork and I have only been getting about 7 hours of sleep at night. So I'm thinking it will start affecting my training soon; luckily it hasn't yet.

Squats (heavy) ( warm-up; light squats, lower back work. )
235 x 5, 245 x 5, 265 x 5, 270 x 5, 255 x 5

Tonight was the first time I really felt the squats working my lower back. I wasn't warmed up and I tried doing heavier weights and I had to stop and warm up my back first.

I'm up to 270 x 5, I keep raising 5 lbs on my squats. So I haven't stopped progressing. On my last set of squats I couldn't get the weight back up on the last rep so I basically collapsed to the ground. :D

Deads (light)
225 x 12, 225 x 12, 225 x 12

I didn't think I was going to be able to do these, but I pushed myself. The squats made me exhausted. I blasted these out and my back felt solid as a rock. Don't know what it was from. Maybe using lighter weight and higher reps; or from doing the squats. Either way; I felt great.

Quick question; if on my heavy deadlift days I'm maxing with about 350 x 5, is 225 x 12 a good weight to stick at for my light days? Or should I go lighter or heavier? Thanks

Today was awesome. Low volume seems to be kicking my ass. Something that I never would have even comprehended/thought about when I first started working out

syntekz
09-21-2001, 09:19 AM
My ass is sore.

:cry:

syntekz
09-21-2001, 06:59 PM
September 21, 2001; Friday

Chin-Ups (heavy)
BW + 35 x 5, BW + 40 x 5, BW + 35 x 5, BW + 30 x 5, BW x 5

This if the first time I've ever tried weighted chins; and let me tell you. They are hard. I tried to do my best; but I think I was losing form with some of the weight. I'll probably stay at the same weight or drop some next week.

When I did the last set with just body weight; I could really feel probably because of a more strict form.

Dips (light)
BW + 25 x 12, BW + 25 x 12, BW + 25 x 12

Tonights workout was kind of lame; took longer than I should have because I was talking too much.

syntekz
09-24-2001, 10:39 AM
I'm supposed to do heavy dips and light chins tonight.

But as of right now; my lats and pecs are slightly sore. But, I'm guessing that I'll be fine later on tonight when I actually work out.


My question is; should I go all out on training tonight? Or would that just defeat the "purpose" and would I be over training?

Thanks.

syntekz
09-24-2001, 08:13 PM
September 24, 2001; Monday

Chin-Ups (light)
BW x 12, BW x 10, BW x 8

I'm really surprising myself with these chin-ups. I didn't think I could do as well as I have been. They are really working my back. Felt it up and down my back.
:cry:

Dips (heavy)
BW + 55 x 5, BW + 60 x 5, BW + 65 x 5, BW + 65 x 5, BW + 60 x 5

I went up 10 lbs from last week. Must be my body getting used the movement or the muscles getting use to them at least. They feel great though; especially doing dips and chins together. Great workout!

I did some cable crunches and reverse crunches for abs. Not really important to post.

syntekz
09-26-2001, 08:50 PM
September 26, 2001; Wednesday

Deads (Heavy)
315 x 5, 335 x 5, 345 x 5, 350 x 5, 315 x 5

Deads were great tonight. I'm working with 350 as my 5 rep max right now. I'll up it to 355 or 360 next time I do heavy Deads. Basically collapsed on the last rep.

Squats (Light)
185 x 12, 185 x 12, 185 x 12

It's been a long time since I've done squats at more than 5 reps. Felt pretty damn good; fatigued my quads.


My hip started giving me problems; I've always had problems with it. Just tonight it bothered me worse than normal. Don't know what's up with that.
:confused:

syntekz
09-28-2001, 06:01 PM
September 28, 2001; Friday

Chin-Ups (heavy)
BW + 35 x 5, BW + 30 x 5, BW + 30 x 5, BW + 30 x 5, BW x 12

I dropped down in weight, which was a dissapointment. But my last set with just BW; I did a lot easier than last week, as well as more reps. So I don't know what to think. Did I make progress or not? Im thinking no...

Dips (light)
BW + 35 x 12, BW + 35 x 12, BW + 35 x 12

These are getting easier each week and I'm progressing in weight, for now. My hand was real bad tonight; it kept going numb even after using padding under my palms. I need to figure something out before I do real damage to my nerves.

I also did some rotator cuff exercises which I've never done before. Make you feel like a puss, but I liked them.

syntekz
10-01-2001, 07:26 PM
October 01, 2001; Monday

Chin-Ups (light)
BW x 12, BW x 10, BW x 6

What happened here? I'm not sure. Couldn't do as much as I did last week, maybe doing a little too much on these light days? Might try chin-assists next time around.

Dips (heavy)
BW + 55 x 5, BW + 60 x 5, BW + 65 x 5, BW + 65 x 5, BW + 65 x 5

These are really starting to kill my nerves in my palms and hands. I might switch to just flat bench; they don't hurt my hands like these dips do.

syntekz
10-02-2001, 08:05 PM
I went to the gym and did a complete ab exercises. Kind of funny; whenever I do abs I always feel bloated.


I'm thinking about getting on a diet and try to put on some weight over the winter. Maybe try and get up to 185-190. That'd be the most I've ever weighed. Gonna be a challenge.

syntekz
10-03-2001, 07:14 PM
October 03, 2001; Wednesday

Is it normal to have a REALLY workout every once in a while? If it is; tonight was the night. I was exhausted just after my warm-ups. I really need to get more sleep; going to try and get a full 8 hours tonight.

Squats (heavy) ( warm-up; light squats, lower back work. )
235 x 5, 245 x 5, 255 x 5, 260 x 5, 225 x 5

:cry:


Deads (light)
225 x 12, 225 x 12, 225 x 12

These are always good. Even though I ripped my hands apart tonight. Sucky workout! Don't want to talk about it.

Going to start a diet tommorrow to try and put on some pounds. Seems like I change my mind every week, need some sort of motivation.
:help:

syntekz
10-04-2001, 07:56 AM
Started my diet today. I've only eaten breakfast and it was somewhat of a challenge. Took a while to eat and ended up late to work. tuttut

I'll post my diet daily here to keep everything on track for myself. And I'll post my daily weight.



I weighed in at 173lbs this morning. 17lbs to go.

The_Chicken_Daddy
10-04-2001, 02:47 PM
*smack*

syntekz
10-04-2001, 02:57 PM
:confused:


You just like to see yourself type don't ya C_D?

The_Chicken_Daddy
10-04-2001, 02:59 PM
don;t make me hit you again man...


ah what the hell. *smack*

syntekz
10-04-2001, 07:57 PM
My diet was perfect today, except for the nasty tasting chicken I couldn't eat earlier. It had the texture of rubber; wasn't even worth putting in my mouth.

I was bloated for most of the afternoon, but seems like I'm not eating enough at night. Because I'm hungry within 30 minutes once I eat a meal. I might eventually add some more cals once I see what this does to me for a few.

syntekz
10-05-2001, 06:24 PM
My workout today sucked. I can't figure out why they have sucked. I think it's from work and being tired every single day. Blah.

Gonna start a new routine next week; see if anything changes.

Mystic Eric
10-05-2001, 10:10 PM
do maki's routine. and good luck

syntekz
10-06-2001, 09:49 PM
diet was perfect today. except for a little taco bell i had. im trying to gain weight so it doesn't matter, right?
tuttut

Mystic Eric
10-07-2001, 02:32 AM
taco bell = ace

syntekz
10-08-2001, 07:09 PM
I started my new routine tonight. It's a real nice change; felt so much better about my workout tonight. :D

Monday - Legs
Squats; 8 x 215, 8 x 235, 8 x 245
SLDLs; 8 x 185, 8 x 205, 8 x 225
Leg Press; 8 x 550, 8 x 550
Lunges; 8 x 40, 8 x 40

Standing Calf Raise; 8 x 225, 8 x 315, 8 x 315

Great workout. Should I attribute it to starting taking an ECA stack? Or just a change in routine?

:)

My diet has been perfect as of lately. Hopefully I'll start gaining some weight soon.

Fauxpas916
10-09-2001, 06:38 PM
Keep up the hard work hun; you really look great! :thumbup:

syntekz
10-09-2001, 07:44 PM
Met up with an old friend of mine tonight and he came along to workout with me. He used to work out with me about 8 months ago, but gave up within a couple of weeks. We were about the same stage of development(I was stronger, but not much). It amazed me at how much I've improved since than.

Tuesday - Arms, Abs
Preacher Curl; 8 x 85, 8 x 105, 8 x 95
On the set with 105 it felt like wrists were going to fall off. I've got bad wrists from a previous injury; need to improve on that.
Incline Dumb Curl; 8 x 30, 8 x 35
Cable Curl; 8 x 100, 8 x 100

Rope Pushdown; 8 x 70, 8 x 60
Overhead Press; 8 x 65, 8 x 65, 8 x 75
Seated Dip; 10 x 50, 8 x 90, 8 x 90

I also did some ab work. But not worth mentioning.

syntekz
10-10-2001, 09:01 AM
My biceps are REALLy sore today. I think this is the first time they've been sore in at least 6 months. I must have done something rigth last night!

syntekz
10-11-2001, 09:10 AM
I weighed in at 170lbs this morning. It's been a week since I started my diet to gain some weight. I was 173lbs last week at the same time.

I'm doing something wrong here. :cry:
I'm not weighing myself on the most accurate 'weigher,' but it gets the job done. I'm going to up my calories over the weekend and try this again.

I'm eating more, but not gaining any weight. WTF!?!?

syntekz
10-11-2001, 06:56 PM
Thursday - Chest, Shoulders

Flat Bench; 8 x 175, 8 x 185, 8 x 195
Incline Dumb Press; 8 x 60, 8 x 65
" " Fly; 8 x 40, 8 x 45, 8 x 45


Side Laterals; 8 x 35, 8 x 35
Military Press; 8 x 125, 8 x 140
Reverse Fly; 8 x 110, 8 x 115, 8 x 110


I need to work on my rear delts badly. My front delts are outgrowing the rear delts and it's getting noticeable. To me at least.

syntekz
10-12-2001, 06:41 PM
My Cheat Meal - Today

4 oz breaded chicken
6 chicken nuggets
1 bag easy mac (mac and cheese)
1 tbsp ranch dressing.

yummy!

syntekz
10-12-2001, 11:47 PM
My own reference.

2 cans tuna/day
60 x .50 = $30.

0.55lbs beef/day
15.4 x .50 = $7.75

1 bag chicken strips/week
4 x 11. = $44.

Sub Total: $81.75 a month/meat.

1 Tub of Protein/month
$29.

1 Bottle Ripped Fuel
$24.

Sub Total: $53.00 a month/supps.
Total: $134.75

heathj
10-13-2001, 12:11 AM
50 cents a can? You eat albacore? What about other food?

syntekz
10-13-2001, 08:26 AM
it's bumble bee; chunk light tuna in vegetable oil. thats why it's so cheap.

i have to go shopping today; ill post other prices tonight or something. didn't realize how expensive food is until i started having to pay for it. :(

syntekz
10-13-2001, 12:16 PM
Saturday - Back

Deads; 315 x 8, 325 x 8, 325 x 8
Chins; BW x 8, BW x 8, BW x 4
Standing T-Bar; 120 x 8, 130 x 8

I'm exhausted; working out in the morning isn't for me.

I think next week I'm switching up my routine again. This weeks' routine just didn't work out. I think I overtrained all week long.

I'll probably do a lot of light work next week and basically take a week of heavy lifting off.

syntekz
10-15-2001, 08:11 AM
The scale says I haven't gained any weight. But I sure feel like I have. Maybe it's all in my head?

:rolleyes:

syntekz
10-15-2001, 07:13 PM
Monday - Legs

Squats; 8 x 225, 8 x 245, 8 x 255
My hip were giving me problems when doing squats. I might stop doing them for a month or so and see if that helps.
SLDL; 8 x 225, 8 x 225, 8 x 225
Leg Press; 8 x 540, 8 x 540
Dumb Lunges; 8 x 40, 8 x 40

Standing Calf Raise; 8 x 315, 8 x 315, 8 x 315
Calf Press(Leg Press); 8 x 225, 8 x 255, 8 x 255


I really need to figure out what's up with my hip. Diet has been perfect except that I ran out of plain oatmeal and had to eat some cinnamon flavored stuff. It's all good.

:thumbup:

syntekz
10-16-2001, 08:10 PM
Tuesday - Chest, Triceps

Flat Bench; 8 x 185, 8 x 195, 6 x 195
Incline Dumb Press; 8 x 60, 8 x 70
Dumb. Flyes; 8 x 40, 8 x 45, 8 x 50

Overhead Press; 8 x 70, 8 x 80
Seated Dips; 8 x 90, 8 x 90

Great workout tonight. :)

syntekz
10-17-2001, 09:33 AM
Weight: 172 this morning before eating.


:mad:

syntekz
10-18-2001, 06:35 PM
Thursday - Back, Shoulders

Deads; 8 x 315, 8 x 325, 8 x 330
Chins; 6 6
(These are so hard for me. Especially after deads)
Standing T-Bar Row; 8 x 130, 8 x 140

Dumb Press; 8 x 45, 8 x 50, 8 x 55
Reverse Fly(Dumb); 8 x 25, 8 x 25, 8 x 25
Military Press; 8 x 95, 8 x 95

Didn't go that hard tonight, but it was a great workout (Had no spotter tonight).

syntekz
10-19-2001, 05:58 PM
Friday - Biceps, Abs

Preacher Curl; 8 x 90, 8 x 95, 8 x 100
Incline Dumb. Curl; 8 x 35, 8 x 35

Bunch of Ab and Oblique stuff. Great workout.

Gonna increase calories once I decide to become 'unlazy.'

syntekz
10-19-2001, 08:53 PM
Cheat Meal (Again)

Had a huge plate of spaghetti with meat, cheese, and sauce. Literally weighed 2 lbs. Damn it tasted good!

syntekz
10-21-2001, 03:25 PM
Another Cheat Meal

3 Pieces of Pizza and
2 Breadsticks from Papa Johns.


blah.

syntekz
10-22-2001, 06:53 PM
Monday - Legs

Squats; 8 x 225, 8 x 245, 9 x 265
Really easy tonight. I fixed my hip problem. I closed my stance up and it 'fixed' the problem for now. I'm not squatting with my feet at shoulder width apart. Seemed quite a bit easier to squat as well.

SLDLs; 8 x 225, 8 x 225, 8 x 225
Leg Press; 8 x 540
Stopped at one set because of my hip.

Lunges; 8 x 40, 8 x 40

Standing Calf Raise; 8 x 315, 8 x 315, 8 x 315
Leg Press Calf Raise; 8 x 255

Great workout tonight. Diet is perfect. I think/know I've gained some weight. Pretty slow process; I'll get there eventually.

syntekz
10-23-2001, 07:38 PM
Tuesday - Chest, Triceps

Bench; 8 x 185, 8 x 195, 8 x 195
Incline Dumb; 8 x 65, 8 x 70
Dumb Flye; 8 x 45, 8 x 50

Overhead Press; 8 x 75, 8 x 80
Seated Dips; 8 x 90, 8 x 90

I'm doing a cardio kickboxing class tommorrow. Wish me luck!
:D

Marcel
10-23-2001, 08:22 PM
Good job syntekz just keep your diet straight. Too many cheat cheats, maybe you need to increase your calories a bit? Just a suggestion. Laterz

syntekz
10-23-2001, 08:41 PM
Naw; I've only cheated 2 or 3 times and I've been on the diet for about 3 weeks now. I've put on a good 2 or 3 pounds so far.

I've been thinking about increasing my cals, just too lazy so far. I haven't stopped gaining, I'm just trying to gain as little fat as possible.

:D

Marcel
10-23-2001, 08:52 PM
Ok thaz cool

syntekz
10-25-2001, 08:18 PM
Thursday - Back, Biceps

Half Pulls; 8 x 365, 8 x 405, 6 x 405, 8 x 315
Standing T-Bar Rows; 8 x 140, 8 x 140
Chins; 8, 8, 6

Preacher Curl; 8 x 95, 8 x 95
Incline Dumb Curl; 8 x 35, 8 x 35

Perfect diet, training is slacking a bit. I've been busy and stressed with other things going on. Hopefully things will get back on track soon.

syntekz
10-26-2001, 09:18 PM
Friday - Shoulders

Dumb Press; 8 x 50, 8 x 55, 6 x 60
The extra 5 lbs on the last set felt like it was 20 lbs. Damn!

Reverse Lat Raise; 8 x 25, 8 x 30
Military Press; 8 x 115
Reverse Fly; 10 x 120


Did some ab and oblique work.

Had my cheat meal for the week. Went to a chinese buffet and ate loads of sweet and sour chicken.

syntekz
10-28-2001, 06:35 AM
Comments please...

Meal1
5 Egg Whites
1 Whole Egg
1 Serving Milk
1 Serving Shredded Cheese
1/2 Cup Oatmeal
2 Slices Bread

Meal2
2 HotDogs
2 Hamburgers
1 Serving Peanuts

Meal3
2 Servings Chicken
2 Wheat Buns
What else should I add?

Meal4
2 HotDogs
1 Can Tuna
1 Tbsp Peanut Butter

Meal5
2 Scoops Protein
1 Piece Toast w/ Jelly
3/4 Cup Oatmeal

Meal6
1 Can Tuna
1/2 Cup Oatmeal
What else should I add?

Food that I've added since beginning diet.

I haven't been gaining enough weight. So I'm upping the calories. I feel a little bigger/thicker since beginning the diet; but I don't think 2.5 lbs is enough weight to gain in 3 - 4 weeks. Maybe I'm mistaken.


I think I'm coming down with a cold, starting to get an inchy throat. Not a good thing. tuttut

syntekz
10-30-2001, 02:32 PM
taking a week off.

starting to get a cold and pretty busy this week.

syntekz
11-04-2001, 01:17 PM
I'm going to try and train tommorrow ( Monday ). Wish me luck.

The_Chicken_Daddy
11-04-2001, 04:17 PM
Originally posted by syntekz
Comments please...

Meal1
5 Egg Whites
1 Whole Egg
1 Serving Milk
1 Serving Shredded Cheese
1/2 Cup Oatmeal
2 Slices Bread

**big breakfast! I like it.

Meal2
2 HotDogs
2 Hamburgers
1 Serving Peanuts

**Not many carbs in this meal. why?

Meal3
2 Servings Chicken
2 Wheat Buns
What else should I add?

**Maybe some fruit? The only fibre you're getting is from bread and oatmeal man. Does this not bung you up? Maybe add some fat in there?

Meal4
2 HotDogs
1 Can Tuna
1 Tbsp Peanut Butter

**Interesting combination!

Meal5
2 Scoops Protein
1 Piece Toast w/ Jelly
3/4 Cup Oatmeal

**this post workout i presume?

Meal6
1 Can Tuna
1/2 Cup Oatmeal
What else should I add?

**What is your opinions on carbs before bed?

Food that I've added since beginning diet.



I haven't been gaining enough weight. So I'm upping the calories. I feel a little bigger/thicker since beginning the diet; but I don't think 2.5 lbs is enough weight to gain in 3 - 4 weeks. Maybe I'm mistaken.

**How many cals is this altogether now? I'd be quite happy with a 3lb gain over 3-4 weeks, providing it wasn;t fat.

I think I'm coming down with a cold, starting to get an inchy throat. Not a good thing. tuttut

**Get well soon!

syntekz
11-05-2001, 05:50 PM
Monday - Legs

Squats; 8 x 225, 20 x 135
Leg Extension; 8 x 210, 8 x 210

Dumb. SLDL; 8 x 60, 8 x 60
Hamtractor; 8 x 180, 6 x 180

supersets
Seated Calf Raise; 8 x 135, 8 x 135
Standing Calf Raise; BW x 50, BW x 50

I'm taking a month off of squats, hip is still giving me problems.

syntekz
11-06-2001, 06:06 PM
Tuesday - Chest, Triceps

What a complete mind ****. Tonight's workout was a dissapointment.

Bench; 8 x 185, 6 x 185
Incline Dumb; 4 x 70, 4 x 65
Dumb. Fly; 8 x 40, 8 x 40

Tricep Pushover; 10 x 60, 8 x 70


After a week of being sick, I didn't think my lifts would go down this much.

:cry:

syntekz
11-08-2001, 05:13 PM
Thursday - Back, Biceps

Deads; 8 x 315, 8 x 325, 6 x 325
Seated Row; 9 x 180, 8 x 180
Chins; 4

Preacher Curl; 8 x 95, 6 x 95
Incline Dumb. Curl; 6 x 35

Woah, great workout!

chris mason
11-08-2001, 05:45 PM
Good job!

syntekz
11-09-2001, 07:22 PM
Thanks chris!

Friday - Shoulders

Dumb. Press; 8 x 50, 8 x 55, 6 x 50
Reverse Dumb. Fly; 10 x 25, 8 x 25
Military Press; 12 x 115, 8 x 135

I also did some rotator cuff exercises and some ab/oblique exercises.

I'm sore from yesterday's workout. My lats and traps are squashed.

:cry:

syntekz
11-12-2001, 07:53 PM
Monday - Legs

Box Squats; 10 x 115, 10 x 115, 10 x 135
First time I've tried these. Give credit to Latty. I actually liked them. It was a totally different feeling compared to regular squats.

Leg Extension; 10 x 210, 9 x 215

Dumb. SLDL; 8 x 65, 8 x 65
Hamtractor; 8 x 180, 8 x 180

Calve exercises.

Great workout!

Chris Rodgers
11-12-2001, 08:33 PM
Glad they felt good. Just curious, did you have your feet out wide and was the box low enough for you to break parallel? When I do them, they overload my hips a ton. Just thought they might cause you a problem because of your bad hip.

syntekz
11-12-2001, 08:43 PM
I had my stance a little wider than shoulder stance. The 'seat' I was using was probably a foot and a half off the ground. It was pretty damn low and way below parrallel. I used some steps from the stair stepper class. :D

I could feel it in my hip, especially on the way back after sitting down. Hopefully it'll help; I liked the exercise either way. Was pretty easy this week though; almost like an aerobic workout.

syntekz
11-16-2001, 08:49 AM
Stress is killing my lifts. It's quite embarrassing. Stopping my journal for a few. Need to get things organized in my head.

:rolleyes:

syntekz
11-24-2001, 06:37 PM
quit working out at the gym. instead im working out at work.

so far it's been going a lot better. seems that i have a lot more energy working out at noon instead of 5.30 every night.

The_Chicken_Daddy
11-25-2001, 04:32 AM
is the gym at work better?

syntekz
11-25-2001, 07:38 AM
Not exactly, but it is doing the job. Saving me time and money as well.

The_Chicken_Daddy
11-25-2001, 07:41 AM
Get on MSN. I wanna ask you some questions.

syntekz
11-25-2001, 02:43 PM
i'm on.

syntekz
11-26-2001, 07:18 PM
Monday

legs today

box squats, leg extensions

sldls, hamtractor machine

standing calf raise


damnit latty, my hips are aching like crazy

box squats are great though.

Chris Rodgers
11-27-2001, 07:31 PM
:p

syntekz
11-28-2001, 11:14 AM
Wednesday- chest, tris

flat bench, decline bench, dumbell flye

tricep pushover, seated dips

syntekz
11-29-2001, 10:42 AM
Thursday - back, bis

lat pulldowns, deads, bent over rows(barbell)

preacher curl, seated dumb. curl


Haven't done deads in a while; I'm still shake'n.

syntekz
11-30-2001, 06:44 AM
Wow! My traps and lower back are killing me.

I think I had a bad nightmare last night from all the soreness. :p

syntekz
11-30-2001, 12:06 PM
Friday - shoulders, abs

dumbell presses, reverse lat raises, single arm lat raises

some ab work

great workout.

'thank god it's friday!'

syntekz
12-03-2001, 11:32 AM
Monday - legs

squats, leg extensions, dumbell lunges

hamtractor

standing calf raises.

syntekz
12-05-2001, 11:52 AM
Wednesday- chest, tris

flat bench, decline bench, flat dumbell flyes

overhead press, seated dips

Franco
12-05-2001, 11:55 AM
Care to post any numbers?

PowerManDL
12-05-2001, 11:56 AM
Numbers = good.

syntekz
12-10-2001, 05:41 PM
My numbers are depressing. :cry:

Monday -

Box squats; 8 x 205, 8 x 205, 6 x 205
Leg extension; 10 x 170, 6 x 190
Dumb. Lunges; 12 x 40, 8 x 40
Hamtractor machine; 10 x 90, 6 x 100


I didn't do calves today. Worked out after work and didn't have much energy left.

syntekz
12-11-2001, 02:35 PM
Tuesday - chest, triceps

flat bench; 12 x 185, 10 x 195, 8 x 205
incline dumb press; 12 x 50, 12 x 50
incline dumb flye; 12 x 40, 12 x 40

overhead tricep press; 12 x 50
french curl; 12 x 75, 12 x 75
seated dips; 12

great workout today. first time i've felt like i've accomplished something. im slowly but surely getting back into the 'lifting' mindset.

syntekz
12-13-2001, 11:06 AM
Thursday - Back, Biceps

wide grip chins; 8, 6, 4
These numbers dissapointed me. I used to be able to do them with weights.

deadlifts; 225 x 12, 295 x 12
I impressed myself on the second set. Both sets were completely under control. I brought the weight to the ground with not even enough force to crack an egg. Perfect!

bent over rows; 105 x 12, 115 x 12

preacher curl; 85 x 12, 90 x 8
seated dumb. curl; 12 x 30, 12 x 30


great workout!

syntekz
12-14-2001, 10:35 AM
Friday - Shoulders, Abs

dumb. press; 12 x 50, 9 x 50, 9 x 50
reverse flyes; 25 x 12, 25 x 12
lat. raise; 30 x 12, 30 x 12

and some ab exercises.

:eek:

Delphi
12-14-2001, 08:19 PM
What do you do for abs?

syntekz
12-14-2001, 08:27 PM
just depends, but as of lately:

decline 'russian' twists. ( i think that's what they are called )
reverse crunches
ab machine

I do about 4 or 5 sets of the above exercises. Pretty basic.

heathj
12-14-2001, 08:42 PM
I impressed myself on the second set. Both sets were completely under control. I brought the weight to the ground with not even enough force to crack an egg. Perfect!

Do you not always do this? I do... :)

syntekz
12-14-2001, 09:05 PM
Yes...

I was saying that I surprised myself with the number of reps/weight without hindering my form.

syntekz
12-17-2001, 10:14 AM
Monday - Legs

Squats; 225 x 12, 245 x 12, 255 x 8
I haven't done squats (besides box squats) in over a month. Felt pretty good, didn't bother my hips today like they used to.

Leg Extension; 180 x 12, 180 x 10
Dumb. Lunges; 40 x 12, 40 x 12

Hamtractor; 90 x 12, 90 x 10


woohoo!

syntekz
12-18-2001, 10:49 AM
Tue - Chest, Triceps

Flat Bench; 12 x 205, 8 x 215, 4 x 225
The last set, 3rd rep, I thought I was going to be crushed under the weight.

Incline Dumb. Press; 12 x 50, 12 x 50
Too easy, no heavier dumbells though. .:rolleyes:

Incline Dumb. Flye; 12 x 40, 10 x 45
First set, easy. Jumping up 5 lbs, the set felt completely different and killed me.

Tricep 'Pushover'; 12 x 50
French Curl; 12 x 75, 11 x 75
Seated Dip; 15 x BW


I'm finally starting to get back into training and feel that I'm beginniing to progress once again.

syntekz
12-19-2001, 06:30 AM
Weighed in at: 170.5 lbs.

Resting today.

syntekz
12-20-2001, 12:07 PM
Thursday - Back, Biceps

deadlifts; 12 x 295, 12 x 295
wide grip chins; 9 x bw, 5 x bw
I went down on these since last week. Only thing I could think of is that I did deads before this time. I've never been consistant with chins.

Bent-Over Rows; 115 x 12, 115 x 8

Preacher Curl; 12 x 85, 7 x 90
Seated dumb curl; 12 x 30, 12 x 30


:eek:

syntekz
12-21-2001, 03:54 PM
Friday - Shoulders, Abs

military press; 90 x 12, 140 x 4
the kid i worked out with today was doing these.

dumb press; 12 x 50, 12 x 50
lateral raises; 12 x 30, 12 x 30

and some ab work

i was going to workout today. im actually pretty burnt out from yesterdays workout.

heathj
12-21-2001, 04:07 PM
Why so many reps for deads? Military press is easy isn't it :) Ever considered adding in maybe db shoulder press and lateral raises for shoulders?

syntekz
12-21-2001, 07:28 PM
Originally posted by heathj
Why so many reps for deads? Military press is easy isn't it :) Ever considered adding in maybe db shoulder press and lateral raises for shoulders?



I've been doing 12 reps for all my exercises, or at least trying to. Just trying something different.

I am doing dumbell press and lateral raises for shoulders. lol. :p

dharmendra
12-22-2001, 12:40 AM
I am a biggener (1month traning )
Have tried asking this on 2 different threads but no answer.
So i try again
here are my lifts
squats 205-10
benchs 135-6
bent rows 135-8
military presses -115-8
deadlifts-255-10
How do you think i am doing .:cool: :angel: needs :help:

heathj
12-22-2001, 12:50 AM
Oh, hmm...I'm blind :)

syntekz
12-22-2001, 07:46 AM
Originally posted by dharmendra
How do you think i am doing .:cool: :angel: needs :help:

Looks like you're doing great to me. The only I had you beat on when I was first starting was bench. I didn't even try squats or deadlifts until a couple months after I began training. Keep up the work!

dharmendra
12-23-2001, 11:48 PM
thanks mate,
I have hands that are longer in propotion to the rest of my body so pushing movements are always going to be difficult. :cool: :angel:

syntekz
12-24-2001, 08:48 AM
I got my first Christmas present yesterday. FauxPas got me a CD-RW drive. Exciting!

Don't know about training today or tommorrow. I'm exhausted and my ECA pills haven't kicked in yet. :p

Delphi
12-24-2001, 08:49 AM
What brand/speed of CD burner did you get?

syntekz
12-24-2001, 03:14 PM
It's a Buslink; 24x10x40

syntekz
12-24-2001, 08:19 PM
Taking Monday and Tuesday off. Not enough time to lift.

:cry:

dharmendra
12-26-2001, 12:31 AM
Take it easy mate this is the festive season so some lul is bound to happen enjoy your self and go balls to the wall in the new year.:cool: :angel:

syntekz
12-26-2001, 09:12 AM
I feel like **** today. Hit me as soon as I got to work. Stomach ache, body aches, fever, everything.

:rolleyes:

syntekz
12-28-2001, 01:47 PM
I'm back.

I've been in bed for the past 2 days; sick as a dog.

I blacked out last night for the first time in my life while I was going to the bathroom. Wasn't fun at all. :(

I'm starting to feel better!! Woohoo!!

syntekz
12-31-2001, 10:16 AM
Monday - Legs

Squats; 225 x 12, 245 x 12, 255 x 10
Got 2 more reps on the last set from last time. These things are taking my breathe away.

Leg Extension; 180 x 12, 180 x 10
I could barely walk after these.

Dumb. Lunges; 12 x 45, 12 x 45
Increased the weight and it was too easy. :thumbup:

Hamtractor; 90 x 12, 90 x 12


I'm thinking about joining a gym again. Not exactly sure yet though. There is a World's Gym in town, but it's damn expensive.

Delphi
12-31-2001, 02:40 PM
Why are you thinking about joining a gym? Is it to have access to more equipment? What equipment do you have at home? One more question, how much do gym memberships cost where you live? Happy New Year to you and FP.

syntekz
01-01-2002, 05:08 PM
Well; for the first 8 months or so of working I worked out in a gym. Right now I'm working out at my work. They have a small gym with the basic equipment(not much weight).

I want to join a gym again because of the equipment at the gym. It costs $300 - 400 for a year membership at World's Gym here.

syntekz
01-02-2002, 10:04 AM
Wed - Chest, Triceps

Flat Bench; 12 x 205, 10 x 215, 3.5 x 225


Incline Dumb. Press; 12 x 50, 12 x 50


Incline Dumb. Flye; 10 x 45, 8 x 45


Tricep 'Pushover'; 12 x 50
French Curl; 8 x 75, 10 x 75
Seated Dip; 15 x BW

Delphi
01-02-2002, 12:33 PM
I've always done my highest weight for a lift on the first set and then worked my way down on subsequent sets. Not sure how I got started that way. I take it what you're doing is called pyramidding. Do you know in advance what your heaviest weight is going to be, or do you just decide as you go?

syntekz
01-02-2002, 01:16 PM
When I began this 'routine' I've been doing. I just found a weight that I could do 12 times for each exercise.

Than, for the next sets I added weight and did it as much as I can.

It's kind of hard to explain in typing.

Examples:

Week1;
Squats; 225 x 12, 245 x 12, 255 x 8

Week2;
Squats; 225 x 12, 245 x 12, 255 x 10

Week3;
Squats; 225 x 12, 245 x 12, 255 x 12

In Week3 I have reached my goal at all weigh levels of 12 reps per set. So, the next I'm going to increase the weights; something like this.

Week4;
Squats; 245 x ?, 255 x ?, 255 x ?

Make any sense?
I tried! :rolleyes:

Delphi
01-02-2002, 01:43 PM
Sounds good. 1st set: 12 reps. Subsequent sets: more weight, less reps until you get to 12 reps for all sets. Gotcha.

syntekz
01-03-2002, 11:29 AM
[b]Thursday - Back, Biceps

deadlifts; 12 x 315, 10 x 315
Woohoo!!!

Bent-Over Rows; 115 x 12, 115 x 10
These kill me EVERYTIME.

Preacher Curl; 12 x 85
Standing Barbell Curl; 9 x 75
Might replace preacher curls with these. Preacher's have been killing my wrists lately.
Seated dumb curl; 12 x 35

MonStar1023
01-03-2002, 01:07 PM
syntekz-
Damn bro good strength on the deadlifts! Keep up the good progress.. I was surprised to see the difference in weight from your deadlifts to your bentover rows... like 200 lbs.! I guess everyone is strong in different lifts.

:cool::cool:

syntekz
01-03-2002, 01:23 PM
Ya, I've never been great at bent over rows; but I also haven't really made them a big part of my routine in the past like I have deads.

I've got a pretty strong seated row, I think it's the whole standing up thing that kills me. :rolleyes:

MonStar1023
01-03-2002, 01:31 PM
I am assuming that youre doing bentover OVERhand rows? Because those use to be a terrible weak point for me so I started doing underhand Yates rows with an EZ-curl bar and my back and strenght really went up..

:cool::cool:

syntekz
01-03-2002, 01:43 PM
Ya, I've been doing overhand olympic size barbell rows.

dharmendra
01-04-2002, 04:34 AM
S you should use the underhand grip this will improve your strenght .from you deadlifts you seem a preety strong dude already so dont let the rows hold you back.:cool: :angel: :thumbup: :thumbup:

syntekz
01-04-2002, 08:18 PM
Friday - Shoulders, Abs

Standing Military Press; 95 x 12, 105 x 6
I think I only got 6 on the second set. I can't remember exactly. This is the first time I've done these. I think I'm going to add another set next week.

On the last set I was shaking while holding the weight in the air. It's an entirely different feeling.

Dumb. Press; 12 x 50, 10 x 50
My shoulders were exhausted after the standing press.


Lat. Raise; 12 x 30, 8 x 35

I also did some ab work. Not worth posting like usual.

syntekz
01-05-2002, 11:43 AM
Weighed in at 172.0 lbs at the doctor's office.

syntekz
01-07-2002, 10:42 AM
Monday - Legs

Squats; 225 x 12, 245 x 12, 255 x 12
Yeeehaw!! Increasing weight next week.

Leg Extension; 180 x 12, 180 x 9
Dumb. Lunges; 12 x 45, 12 x 50
Need heavier dumbells, none at the gym.

Hamtractor; 100 x 12, 100 x 6

I also did some calf work. I haven't touched my calves in about 3 weeks. I'm slowly bringing it back into my routine.

syntekz
01-08-2002, 10:27 AM
Tues - Chest, Triceps

Flat Bench; 12 x 205, 7 x 215, 7.5 x 215
I finally learned how to correctly bench, I think. The technique I used to today gave me a totally different feeling. My lift went down a lot, but I feel that I'm onto something!


Incline Dumb. Press; 12 x 50, 12 x 50
Incline Dumb. Flye; 12 x 45, 12 x 45


Tricep 'Pushover'; 12 x 50
French Curl; 12 x 75, 8 x 75
Seated Dip; 15 x BW

Great workout!

ericg
01-08-2002, 11:26 AM
what ya do different

syntekz
01-08-2002, 11:40 AM
I did what I've been trying to figure out for about a month now. I dug my scapula(I beleve that's what it is) into the bench and kept my shoulder blades back.

I felt it across my chest more than I have before and feel that it hit my pecs more so than in the past.

I've always thought I had good form, and I think I did, but today I think I cut the delts out of the movement a lot more.

syntekz
01-09-2002, 10:42 AM
Wed - Abs, Calves

I did some standing calf raises. It's a pain doing them here at work; there isn't much to do for calves.

Abs; russian twists and reverse crunches.

Quick workout; normally don't workout on Wed.

DaChickenShowYo
01-09-2002, 03:35 PM
Hey man, good progress. Good that you are using that bench press form, your strength with go up fast, and it is alot better for your shoulders :D .

How bout a pic?

syntekz
01-09-2002, 04:15 PM
danke!

I posted these a while back, they are from December.

http://www.wannabebigforums.com/attachment.php?s=&postid=91408

http://www.wannabebigforums.com/attachment.php?s=&postid=91876

syntekz
01-10-2002, 10:58 AM
Thursday - Back, Biceps

deadlifts; 12 x 315, 11 x 315
wide grip chins; 10 x bw, 4 x bw
pretty depressing. :cry:

Bent-Over Rows; 115 x 12, 115 x 12


Standing Barbell Curl; 12 x 75, 6 x 85
Seated dumb curl; 12 x 40

syntekz
01-11-2002, 11:01 AM
Friday - Shoulders, Abs

Standing Military Press; 12 x 95, 6 x 105, 4 X 105
Dumb. Press; 12 x 50, 12 x 50
What a rush!! Both of these exercises combined!!

Rear Lat. Raise; 12 x 25, 12 x 25


SUPERSET
Machine Crunch; 12 x 110, 12 x 120
Reverse Crunch; 12, 12

syntekz
01-12-2002, 09:29 PM
After Breakfast -
1000 mg Vitamin C
1 Multi-Vitamin

After Workout-
1000 mg Vitamin C
1 Multi-Vitamin
1 Vitamin B 'combo'
400 UI Vitamin E

After Last Meal
1000 mg Vitamin C

Before Sleep
1 Serving ZMA


Blame it all on Yates. Look ok?

heathj
01-12-2002, 10:54 PM
Looks good.

Hot Shot
01-12-2002, 10:58 PM
Syntekz I notice that you do a lot of 12reps in your training.Have you notice good results from it?

syntekz
01-13-2002, 06:02 AM
Well, I personally can't really see a difference. But each week I've been able to increase weight for the most part (so I know I am getting stronger and making progress).

I'll do some measurements when I stop this routine and compare it to measurements I made a while back.

I think if I was on a diet I'd probably see a lot better results. It's been a while since I've eaten healthy for more than one day. :rolleyes:

syntekz
01-13-2002, 05:21 PM
Meal 1: 7:00AM
1 serving chicken tenders 0/0/23
1 wheat hamburger bun .5/19/4
1 slice provolone cheese 7/0/7
1 cup milk 0/13/8

Meal 2: 10:30AM
1 pint milk 5/22/16
2 slices, wheat bread 1/22/4
2 tbsp. peanut butter 16/7/8

Meal 3: (Post Workout) 1:00PM
2 scoops protein 3/4/44
1 banana 0/26/1
1 serving juice (cranberry or orange) 0/30/1

Meal 4: 2:30PM
2 serving chicken tenders 0/0/46
1 hamburger bun .5/19/4

Meal 5: 4:30PM
1/2 cup oatmeal 3/27/5
3 egg whites 0/0/10.5
1 whole egg 5/0/6
1 serving shredded cheese 9/1/7
1 cup milk 0/13/8

Meal 6: 7:30PM
1 can tuna .5/0/33
1 tbsp peanut butter 8/3.5/4
1 slice wheat bread .5/11/2

Meal 7: (Before Bed) 9:30PM
1 scoop protein 1.5/2/22
1 serving milk 0/13/8


Calories: 544.5 + 930 + 1086 == 2560.5
Fat: 60.5
Carb: 232.5
Protein: 271.5

Hot Shot
01-13-2002, 06:32 PM
what is chicken tender

Jane
01-13-2002, 06:35 PM
hey hot shot, ill be in the neighborhood in february :) I'm going skiing at Mont St Anne.

And the diet looks good, as long as your numbers work out correctly. Any way you could get whole-wheat bread and whole wheat hamburger bun? :)

syntekz
01-13-2002, 06:36 PM
It's these frozen boneless chicken breasts that are sliced into little tenders. Sort of like a chicken finger you'd get at a restaurant except not breaded and not fried.

syntekz
01-13-2002, 06:37 PM
All the breads that I'm eating are wheat. That's the best I got at the local grocery store. I'd probably have to go somewhere 'special' to get true whole wheat bread.

syntekz
01-13-2002, 06:53 PM
Totals are up!

Jane
01-13-2002, 06:57 PM
Looks good. Just about 40/40/20. :) Good luck.

Delphi
01-13-2002, 07:06 PM
I think that's the first diet I've seen that looks remotely do-able. Do you have an idea of how many Calories you usually take in? Let us know how it goes- especially if it keeps your hunger and need-for-food fix at bay.

syntekz
01-13-2002, 07:22 PM
I've probably been taking in around 2000 calories in the last two months or so. I have been eating whatever I want, and not really worrying.

I think I'll end up being hungry during certain times of the day. I might use sugar free pudding as a snack whenever I'm hungry.

syntekz
01-14-2002, 10:35 AM
Monday - Legs

Squats; 12 x 230, 12 x 250, 10 x 260
I increased this week and did very well, at least better than I thought I would.

Leg Extension; 180 x 12, 180 x 10
Increased one rep. I'm get'n there.

Dumb. Lunges; 12 x 50, 12 x 50

Hamtractor; 100 x 12, 100 x 7
Increased one rep on the last set from last week.

Didn't do calves today because it was too crowded and didn't have time to wait around.

syntekz
01-14-2002, 05:53 PM
Day One of my diet. Haven't cheated yet (an accomplishment for me).

I was a little hungry in between meal 5 and 6, but I'm thinking I'll get used to it.

Jane
01-14-2002, 06:43 PM
Originally posted by syntekz
Day One of my diet. Haven't cheated yet (an accomplishment for me).


Yeah man, I know what you mean :) My next big goal is a week without cheating. :eek: Good luck!

syntekz
01-15-2002, 10:24 AM
Tues - Chest, Triceps

Flat Bench; 12 x 205, 9 x 215, 7 x 215
Incline Dumb. Press; 12 x 50, 12 x 50
Incline Dumb. Flye; 11 x 50, 8 x 50

My pecs looked like breast implants after this workout. LOL.

Tricep 'Pushover'; 12 x 50
French Curl; 12 x 75, 11 x 75
Seated Dip; 15 x BW

Jane
01-15-2002, 01:01 PM
[QUOTE]Originally posted by syntekz
My pecs looked like breast implants after this workout. LOL.
[QUOTE]

lol! :)
Keep up the good work.

syntekz
01-16-2002, 10:25 AM
Wed - Calves, Abs

I did some standing Calf Raises as well as Seated Calf Raises 'gimp style.'

For abs, I did roman twists and superset them with Reverse Crunches.

Quick 20 minute workout.

My diet is perfect; on the third day!

Jane
01-16-2002, 01:03 PM
Originally posted by syntekz

My diet is perfect; on the third day!

Good job! :thumbup:

syntekz
01-17-2002, 11:01 AM
Thursday - Back, Biceps

deadlifts; 12 x 315, 13 x 315
Move'n on up! To the east side baby.

wide grip chins; 10 x bw, 4 x bw
Bent-Over Rows; 12 x 115, 4 x 125
Second set kicked my arse.


Standing Barbell Curl; 12 x 75, 5 x 85
Seated dumb curl; 12 x 40

syntekz
01-18-2002, 10:29 AM
Friday - Shoulders, Abs

Standing Military Press; 12 x 95, 8 x 105, 5 X 105
Dumb. Press; 12 x 50, 10 x 50
I'm never consistant with these damn things. Seems I might have been fatigued from the standing presses.

Rear Lat. Raise; 12 x 25, 10 x 30


SUPERSET
Machine Crunch; 12 x 120, 12 x 130
Reverse Crunch; 12, 12


Current Weight: 171 lbs
(Hopefully I won't go below 170 while dropping some bodyfat.)


** First week of dieting and I can tell that my stomach has already began to shrink. **

syntekz
01-21-2002, 10:05 AM
Monday - Legs

Squats; 12 x 230, 12 x 250, 11 x 260
Felt like I broke my back after the last set. My lower back is dead.

Leg Extension; 180 x 12, 180 x 8
Can't seem to get 12 reps on the second set. Going up in weight on the squats is killing my legs.

Dumb. Lunges; 12 x 50, 12 x 50

Hamtractor; 100 x 12, 100 x 10


Weghed in at 170 before I lifted and 171.5 after I was done.

Didn't cheat on my diet all weekend, it's all good.

syntekz
01-22-2002, 09:02 AM
Tues - Chest, Triceps

Flat Bench; 12 x 205, 11 x 215, 7 x 215
Incline Dumb. Press; 12 x 50, 12 x 50
Incline Dumb. Flye; 8 x 50, 7 x 50

Tricep 'Pushover'; 12 x 50

SUPERSET
French Curl; 8 x 75, 8 x 75
Close-Grip Press; 6, 4

Today's workout wasn't that great. Had to workout early and on a full stomach because they are having an Open House in the weight room.

Ever since last Thursday, after every workout, my abs(upper) have been sore for a couple hours after I workout. Any explanation?

syntekz
01-22-2002, 10:01 AM
I'm changing my post workout meal a bit. Added a second serving of juice to the mix. Yeehaw!!

Meal 3: (Post Workout) 1:00PM
2 scoops protein 3/4/44
1 banana 0/26/1
2 serving juice (cranberry or orange) 0/60/2

syntekz
01-23-2002, 09:43 AM
Wed - Abs, Calves

Did some roman twists and reverse crunches today.

For calves I did some standing and seated calf raises.



I almost cheated on my diet last night, but talked myself out of it. Was going to go all out and eat at a fancy restaurant in celebration of getting a new job. But I'ma save that for later.

bizzo!

Hot Shot
01-23-2002, 10:23 AM
Do you have a cheat meal or a cheat day on your new diet?

syntekz
01-23-2002, 10:43 AM
Ya, not until second Saturday of February. Like every 4 weeks I'm going to cheat for 2 days (weekend).

ericg
01-23-2002, 11:21 AM
Great job catching yourself man!!

syntekz
01-24-2002, 10:08 AM
Thursday - Back, Biceps

deadlifts; 13 x 325, 8 x 335
I'm come'n after your kids!

wide grip chins; 11 x bw, 5 x bw
Bent-Over Rows; 12 x 115, 5 x 125


Standing Barbell Curl; 12 x 75, 5 x 85
Seated dumb curl; 12 x 40

syntekz
01-25-2002, 08:46 AM
Goals for this year:

Bench Not sure about this, never had a good bench.

Deads BW x 3 == 510 lbs.

Squat BW x 2 == 340 lbs.

I want to hit these marks in December, that'll be two years of training.

ericg
01-25-2002, 09:03 AM
Good luck man. You will have no problem!!

Chris Rodgers
01-25-2002, 09:51 AM
Nice dead man. I hit 315x13 last time. I may have to do 335x13 to one up ya. ;)


Also, I love the goals. You thinking of training more powerlifting oriented?

ericg
01-25-2002, 10:27 AM
Originally posted by syntekz
Goals for this year:

Bench Not sure about this, never had a good bench.

Deads BW x 3 == 510 lbs.

Squat BW x 2 == 340 lbs.

I want to hit these marks in December, that'll be two years of training.

Are these 1 RM??

syntekz
01-25-2002, 10:29 AM
Originally posted by ericg
Are these 1 RM??


Yup.

syntekz
01-25-2002, 10:30 AM
Originally posted by LATMAN
Also, I love the goals. You thinking of training more powerlifting oriented?


Not really, I just want to be strong physically and look strong as well. Just as long as I get there/reach my goals.

syntekz
01-25-2002, 10:31 AM
Friday - Shoulders, Abs

Standing Military Press; 12 x 95, 9 x 105, 6 X 105
Dumb. Press; 12 x 50, 11 x 50
Rear Lat. Raise; 12 x 25, 11 x 30

Increased one rep on all 3 exercises.


SUPERSET
Machine Crunch; 12 x 120, 8 x 140
Reverse Crunch; 12, 12


Current Weight: 171 lbs
** Same as last week.

syntekz
01-26-2002, 10:18 AM
Saturday - Arms

Barbell Curl; 13 x 85, 6 x 96
Incline Dumb. Curl; 40, 40
Can't remember how many reps I did.

Tricep Pushover; 12 x 80, 7 x 90
Close-Grip Press; 12 x 95, 8 x 125


Trying to get my arms to grow. Might try to work out my arms twice a week for a few to see if anything changes.

** Worked out at Worlds Gym **

The_Chicken_Daddy
01-26-2002, 11:44 AM
so you'll be doing arms twice a week directly, along with a day for delts and a day for chest? is that right?


your arms look good from your pics.

syntekz
01-26-2002, 03:04 PM
so you'll be doing arms twice a week directly, along with a day for delts and a day for chest? is that right?

Correct


your arms look good from your pics.

Thanks. I just feel like they are lacking. Especially my left arm. It's so much smaller than the right.

The_Chicken_Daddy
01-26-2002, 05:41 PM
If you're doing pressing for delts one day, pressing for chest another and then doing more direct tricep work i have a bad feeling that will = overtraining.

I personally think you should play around with rep ranges instead. Keep your higher reps [10-12] for your second set. For your first use 4-8 range. why not move to a 3 day split? that way, only do 2 real sets for your targeted minor muscles [bis and tris] after they've had a good beating from working the major muscles [back, chest, delts]

i really wouldn;t say more = better in this case dude. Especially not in the way you are suggesting. It may even be detrimental. :(

syntekz
01-26-2002, 05:56 PM
I'll basically try anything. My triceps are so dissapointing; to me at least.

The_Chicken_Daddy
01-26-2002, 06:03 PM
Give your method a try then, but i really don't think it would work.

syntekz
01-27-2002, 04:05 PM
My biceps and triceps have been sore all day. Seems like they only get sore when I do quite a bit of volume (about 4 or more sets).

This coming week I'm switching my routine up and upping the weight and dropping down to only doing 8 reps per set.

Get to cheat next weekend (All these pizza commercials are killing me). :eek:

reso
01-27-2002, 06:03 PM
hey syntekz just wondering is the whole wheat bread affecting your leaning up? just curious cause im trying to shed some fat but confused about the bread consumption

syntekz
01-27-2002, 06:57 PM
Well. I can tell you that I have dropped some fat, at least it looks thats way (It's only been 2 weeks though).

I buy/eat Meijer brand whole grain bread. I think it is basically the same as white bread though (Which is 100 on the GI scale, I think).

So, I wouldn't say that the bread has hindered my attempt at cutting. But, later on when I restrict more calories it might be better for me to choose a different source of carbs.

syntekz
01-28-2002, 10:39 AM
Monday - Legs

Squats; 8 x 265, 5 x 275, 8 x 275

Single-Leg Extension; 8 x 120, 8 x 130
Dumb. Lunges; 8 x 50, 8 x 50

Hamtractor; 8 x 120, 4 x 130


Lifting was a little different today. Started my new job today and my schedule is a little messed up.

**I'm sweaty, so might be a good thing.**

reso
01-28-2002, 12:25 PM
good luck:)

syntekz
01-28-2002, 07:05 PM
Measurements - 01/28/02

Height 5'7"
Weight About 170
Waist 31"
Biceps 15"
Pretty emberrassing
Fore Arms 12.5"
Quads 19.5"
Thigh 23.5"
Shoulders 51"
Chest 42.5"
Calves 15"
Wrist 6.75"
Neck 14.5"

syntekz
01-29-2002, 10:45 AM
Tues - Chest, Triceps

Flat Bench; 8 x 220, 8 x 230, 3 x 240
Incline Barb. Press; 6 x 205, 3 x 205
Incline Dumb. Flye; 8 x 50, 8 x 50

Close-Grip Press; 8 x 115, 8 x 115
French Curl; 8 x 75


Where is Bart Simpson when you need him!?!?

That was the best workout I've had in a LONG time. Number are shocking me.

Past two nights I've gotten 8 hours of sleep compared to about 6 or so that I normally get. Am I catching on to something?

The_Chicken_Daddy
01-29-2002, 12:51 PM
Not trying to piss on your cornflakes Gary, but make sure you take your vit C tonight. Usually you have a great session right before you get sick and with your cutting and stuff this may be iminent.

Excellent work either way dude! :thumbup:

syntekz
01-29-2002, 01:01 PM
Originally posted by The_Chicken_Daddy
Not trying to piss on your cornflakes Gary,


Somebody has to do it. ;)

I've been taking 3grams/day, Yates' orders.

syntekz
01-30-2002, 10:37 AM
Wed - Calves, Abs

Did some standing calf raises. Wish the gym had some sort of machine for calves, but they don't. :(

Did some resistance exercises for abs and roman/russian twists(whatever).

Diet is perfect, energy has been a little sluggish though at night. Hrmm...

syntekz
01-31-2002, 10:51 AM
Thursday - Back, Biceps

Deadlifts; 8 x 340, 7 x 340
Damn, tasted blood after the first set. :eek:

Wide-Grip Chins; 8 x bw, 6 x bw
I normally can do 11 or so on the first set, but I stopped at 8 thinking I'd be able to do more on the second. Guess not. :rollseyes:

Bent-Over Rows; 8 x 125, 5 x 135
Why are these so hard for me? See everyone else rep'n out with 200+lbs.

Barbell Shrugs; 7 x 225, 8 x 185
First set didn't feel right. Wasn't getting a full ROM or something.
Dumb. Shrugs; DROPSET

Standing Barbell Curl; 8 x 85, 6 x 90
Seated dumb curl; 8 x 40
Thinking about dropping these out of my routine completely.

Alex.V
01-31-2002, 10:56 AM
Originally posted by syntekz

Damn, tasted blood after the first set. :eek:


:D

Oh, what grip/hand spacing are you using on the BB rows?

syntekz
01-31-2002, 11:03 AM
I'm using overhand(with straps).
**My biceps come into play too much when using over/under and both under**

hand placement. drop your hands to your side(straight down) and that's where I place my hands(im guessing about shoulder width).

MonStar1023
01-31-2002, 11:59 AM
syntekz-
Nice back strength bro. I totally dont understand why BB rows are such a problem for you though. I mean honestly theyre a great exercise for packing on mass to your back.. underhand Yates style though. For ME at least. Overhand shoulder width were GREAT but I couldnt handle as much weight as I could with an underhand grip. Everyone is different I guess. Underhand grip KIND of bothers my wrists though..

:cool::cool:

syntekz
01-31-2002, 03:03 PM
Yates style?

Hot Shot
01-31-2002, 05:51 PM
dorian yates 6times mr.olympia barbell row was is favorite exercise underhand grip

syntekz
01-31-2002, 06:06 PM
Originally posted by Hot Shot
dorian yates 6times mr.olympia barbell row was is favorite exercise underhand grip


english please?

:confused:

The_Chicken_Daddy
02-01-2002, 05:14 AM
The 'Yates' Style' grip is basically doing rows with an underhand grip - more specifically, barbell rows with an underhand grip. This is what people mean when they say 'yates grip' or 'row yates style' etc...

syntekz
02-01-2002, 10:33 AM
Friday - Shoulders, Abs

Standing Military Press; 8 x 110, 5 x 115, 3 X 115
Dumb. Press; 8 x 50, 8 x 50
Damn I miss heavier dumbells. These things are too easy.

Rear Lat. Raise; 8 x 35, 8 x 35


SUPERSET
Machine Crunch; 8 x 140, 6 x 160
Reverse Crunch; 12, 12


Current Weight: 170 lbs
** Dropped one pound, probably water weight.

** My abs are starting peak out. Gimme another month or so... **

syntekz
02-03-2002, 08:29 AM
First cheat day yesterday.

Ate all sorts of things:

Wendys
Dairy Queen
Chinese Buffet
Pancakes and Sausage
Etc etc etc.


Weighed myself this morning and it said I weigh 179lbs. The 'machine' has to be broken...

MonStar1023
02-03-2002, 08:34 AM
syntekz-

:eek::eek:

Wow thats a lot of food in one day. And I bet you piled in the food at every place too.. Wendy's and Dairy Queen I cant even imagine. Dont worry about though bro just dont make it a regular thing.

syntekz
02-04-2002, 11:47 AM
Monday - Legs

Squats; 8 x 265, 5 x 275, 8 x 275

Single-Leg Extension; 8 x 120, 8 x 130
Dumb. Lunges; 8 x 50, 8 x 50

Hamtractor; 8 x 120, 4 x 130


Lifting was a little different today. Started my new job today and my schedule is a little messed up.

**I'm sweaty, so might be a good thing.**

The_Chicken_Daddy
02-04-2002, 04:33 PM
Where you working man?

good luck with it, whatever it is :)

syntekz
02-05-2002, 05:50 AM
Working at RCI. I've been working here for over 6 months, but got a permenant job starting yesterday(Monday) in their accounting department. Complicated work. :confused:

reso
02-05-2002, 06:28 AM
i hate accounting:/ thank goodness im majoring in marketing:)

syntekz
02-05-2002, 07:53 AM
I'm slowly but surely learning how it works here. Yesterday it seemed so damn confusing.

syntekz
02-05-2002, 11:32 AM
Tues - Chest, Triceps

Flat Bench; 8 x 220, 8 x 230, 4 x 240
Incline Barb. Press; 7 x 205, 5 x 205
Incline Dumb. Flye; 8 x 50, 8 x 50

Close-Grip Press; 8 x 112, 8 x 125
French Curl; 7 x 85


Weighed in at 176:
**Think my binge over the weekend is clogging me up.**
:cry:

CBates
02-05-2002, 11:47 AM
Originally posted by syntekz


Weighed in at 176:
**Think my binge over the weekend is clogging me up.**
:cry:

Sorry to butt into your journal, but after looking at your diet a few days ago I'm thinking it's all the bread you're eating in your diet that is hurting your cutting efforts. I'd suggest cutting out a lot of the bread in your diet for about a month and see how it goes. I know everybody's metabolism is different, but if I ate that much bread, I'd gain fat pretty quick.

syntekz
02-05-2002, 12:09 PM
Thanks for the input.

Starting Monday I actually dropped a little over 200 calories out of my diet(haven't had the chance to post it yet).

I would be happy to take out some of the bread(and it probably is a good idea), but what types of things can I use to replace it.

I love chicken sandwhiches. ;)

reso
02-05-2002, 02:21 PM
more oatmeal:) :)

CBates
02-05-2002, 02:50 PM
Originally posted by syntekz


Meal 1: 7:00AM
1 serving chicken tenders 0/0/23
1 wheat hamburger bun .5/19/4
1 slice provolone cheese 7/0/7
1 cup milk 0/13/8
**This is cool, if you do like the bread that much, when cutting, I try to cut out all bread though.**

Meal 2: 10:30AM
1 pint milk 5/22/16
2 slices, wheat bread 1/22/4
2 tbsp. peanut butter 16/7/8
**I'd personally replace wheat bread w/ oatmeal**

Meal 3: (Post Workout) 1:00PM
2 scoops protein 3/4/44
1 banana 0/26/1
2 serving juice (cranberry or orange) 0/60/2
**I'd suggest taking out the banana and juice and adding dextrose as post workout shake**

Meal 4: 2:30PM
2 serving chicken tenders 0/0/46
1 hamburger bun .5/19/4
**I'd cut out the bread here and add something like brown rice**


Meal 5: 4:30PM
1/2 cup oatmeal 3/27/5
3 egg whites 0/0/10.5
1 whole egg 5/0/6
1 serving shredded cheese 9/1/7
1 cup milk 0/13/8
**good meal**


Meal 6: 7:30PM
1 can tuna .5/0/33
1 tbsp peanut butter 8/3.5/4
1 slice wheat bread .5/11/2
**remove bread and would suggest adding some green veggies here for fiber**


Meal 7: (Before Bed) 9:30PM
1 scoop protein 1.5/2/22
1 serving milk 0/13/8
**going w/ Tryskas recommendation here w/ flax and cottage cheese**

syntekz
02-06-2002, 08:25 AM
This is my revised diet(cut down about 200 calories) that I started on Monday(February 4th). Going to go at it for 3 weeks and than cut another 200 calories.
---------------------------------------------------------------------------------
Meal 1: 7:00AM
1 serving chicken tenders 0/0/23
1 wheat hamburger bun .5/19/4
1 cup milk 0/13/8

Meal 2: 10:30AM
1 pint milk 5/22/16
1 slice, wheat bread .5/11/2
2 tbsp. peanut butter 16/7/8

Meal 3: (Post Workout) 1:00PM
2 scoops protein 3/4/44
1 banana 0/26/1
2 servings juice (cranberry or orange) 0/60/2

Meal 4: 2:30PM
2 serving chicken tenders 0/0/46
1 hamburger bun .5/19/4

Meal 5: 4:30PM
1/2 cup oatmeal 3/27/5
3 egg whites 0/0/10.5
1 whole egg 5/0/6
1 serving shredded cheese 9/1/7
1 cup milk 0/13/8

Meal 6: 7:30PM
1 can tuna .5/0/33
1 tbsp peanut butter 8/3.5/4
1 slice wheat bread .5/11/2

Meal 7: (Before Bed) 9:30PM
1 scoop protein 1.5/2/22
1 serving milk 0/13/8


Calories: 477 + 1006 + 1054 == 2537
Fat: 53
Carb: 251.5
Protein: 263.5
--------------------------------------------------------------------------------

CBates, I actually ordered 11lbs of dextrose last week. I'm going to switch out the juices and banana with that as soon as I get it.

Thanks for the comments, all the oatmeal is kind of hard to do since I'm at work all day. I'll see what I can do.

heathj
02-06-2002, 08:40 AM
If your carbs get much lower then 200 and your fat stays about that amount, make sure you take a fiber supplement or something. When I had low carbs and low fat, I wasn't getting much fiber...equalling constipation :D Had to take some fiber supp...make sure it doesn't happen to you. Just giving you a heads up.

syntekz
02-06-2002, 09:02 AM
I think it might already be starting to be honest.

What did you use and what kind of doseage? Metamucil?

heathj
02-06-2002, 09:09 AM
It's not a fun experience...I didn't take metamucil, but that's a good one. I took this stuff called Konsyl-D. It worked pretty well. I took it every night. I took 1 tsp every night in a full glass of water. You can take it up to 3 times per day. Tastes a little gross, but the main point is to clear up your bowels, not have a great taste. Watch out though..each tsp has 14 calories..not much, but it can add up...so might check out to see how many metamucil and others have..

syntekz
02-06-2002, 10:40 AM
Wed - Abs, Calves

Did 3 sets of standing calf raises.

Did some superset ab exercises.


**My legs are starting to slim up/lose a bit of fat**

syntekz
02-08-2002, 06:02 AM
Thursday - Back, Biceps

Deadlifts; 8 x 340, 7 x 340
Wide-Grip Chins; 8 x bw, 8 x bw
Bent-Over Rows; 8 x 125, 8 x 135

Barbell Shrugs; 8 x 205, 8 x 205
Dumb. Shrugs; DROPSET

Standing Barbell Curl; 8 x 85, 4 x 90
Seated dumb curl; 8 x 40


**Worked out at my old gym last night. It was crowded, my workout took forever, and I didn't like it.**

syntekz
02-08-2002, 08:23 AM
Cheated yesterday. My boss took the entire department out to lunch.

Chicken Breast sandwhich and French fries. Yum!!

syntekz
02-08-2002, 10:48 AM
Friday - Shoulders, Abs

Standing Military Press; 8 x 110, 8 x 115, 8 X 115
Swiss-Ball Dumb. Press; 8 x 50, 8 x 50
These things were so hard. Wow!

Rear Lat. Raise; 8 x 35, 8 x 35


SUPERSET
Machine Crunch; 8 x 140, 6 x 160
Reverse Crunch; 12, 12


Current Weight: 171 lbs


**Awesome workout today. Much better than yesterday's**

syntekz
02-11-2002, 01:54 PM
Monday - Legs

Squats; 8 x 265, 8 x 275, 8 x 275

Single-Leg Extension; 7 x 140, 6 x 140

SUPERSET
Dumb. Lunges; 8 x 50, 8 x 50
Hamtractor; 8 x 120, 4 x 120

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

My workout last less than 30 minutes today. I had orientation at work and was rushed. I got everything in though, didn't make too many improvements from last week. But it was still a good workout.

syntekz
02-12-2002, 10:50 AM
Tues - Chest, Triceps

Flat Bench; 8 x 220, 8 x 230, 3 x 240
No spot, and I wasn't going to chance it on the last set.

Incline Barb. Press; 8 x 205, 4 x 205
Felt like a I had no energy on the second set.

Swiss-Ball Incline Dumb. Flye; 6 x 50, 5 x 50
Damnit! I love this swiss-ball stuff; everyone needs to start doing it.

Decline Close-Grip Press; 8 x 115, 8 x 165
Bah!

French Curl; 7 x 85


--------------------------------------------------------------------------------
I'm dropping bodyfat, but my strength isn't going anywhere. Whats up with that ladies and gentlemen? :D

The_Chicken_Daddy
02-12-2002, 01:03 PM
Great Bench!

Is your diet anywhere in this journal?

syntekz
02-12-2002, 01:30 PM
LOL. Ya it is; a couple posts above actually.

The_Chicken_Daddy
02-12-2002, 02:14 PM
ok haha sorry. I missed that one haha

anyway, i think you're losing/not gaining strength from poor carb sources.

syntekz
02-12-2002, 02:37 PM
Well, I'm im not losing an strength(At all). Just not being able to increase in weight as quickly as I have in the past.

The reason I said anything is because I AM losing some bodyfat and making strength gains...

The_Chicken_Daddy
02-12-2002, 02:43 PM
"but my strength isn't going anywhere"

so are ARE adding strength??

syntekz
02-12-2002, 02:47 PM
Ya, when I said isn't going anywhere. I meant like it isn't going anywhere, I'm not losing it. Get it?

syntekz
02-13-2002, 07:12 AM
My diet has been pretty off par lately. Gimme a double bogey. My girlfriend likes to eat out a lot. (Bah!)
____________________________________________________

I'm saving myself 16 bucks a month by bringing in my own milk to work. So I'm switching out 2% milk for skim milk. Dropping my calories once again.

Calories: 405 + 1006 + 1054 == 2465
Fat: 45

-----------------------------------------------------------------------------------
I recieved my 11lbs of Dextrose in the mail. Starting next week I'm replacing my juice and banana with that for post workout. So that'll drop some more calories. I'm getting hungry. (Wah!)

syntekz
02-13-2002, 10:58 AM
Wed - Abs, Calves

Some standing calf raises.

Some reverse crunches, roman twists.


Bah!

syntekz
02-14-2002, 11:35 AM
Thursday - Back, Biceps

Deadlifts; 8 x 345, 7 x 345
Increased weight this week.

Wide-Grip Chins; 8 x bw, 8 x bw
Bent-Over Rows; 8 x 135, 4 x 135

Barbell Shrugs; 8 x 215, 4 x 225

Standing Barbell Curl; 8 x 85, 4 x 90
I never increase with these. Seems my biceps don't want to work after doing my back exercises.

**Took out Dumbell Shrugs, I think the Barb. is enough.**

syntekz
02-15-2002, 10:50 AM
Friday - Shoulders, Abs

Standing Military Press; 7 x 125, 4 x 125, 3 X 120
I almost killed myself on these. Failed on all three sets. Damn that burnt me out.

Swiss-Ball Dumb. Press; 6 x 50, 7 x 50
Rear Lat. Raise; 8 x 35, 8 x 40


Machine Crunch; Giant Set, 6 x 170


Current Weight: 169 lbs

syntekz
02-15-2002, 09:13 PM
This is the first night in our new house. Finally out of the apartment. I've been so busy the past week that my diet has been slacking greatly.

My body is tired and sore from working every waking minute for the past week and a half.

**I'm getting cable modem Monday!!**

syntekz
02-18-2002, 12:13 PM
Monday - Legs

ATF-Smith Squats; 8 x 225, 8 x 245, 7 x 275
My hips were killing me on the third set. Felt a lot of pressure on my right hip. A problem I used to have when going real heavy.

Single-Leg Extension; 6 x 170, 5 x 150
That's what happens when you forget your last workout. You try weights that are WAY TOO heavy.

Dumb. Lunges; 8 x 50, 8 x 50

Hamtractor; 8 x 110, 8 x 110
I absolutely hate these. Need a different hamstring exercise. Thought about SLDL's, but want to save my lower back for back day.

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

I weighed in at 168 lbs today. I'm really getting dissapointed with myself.
I looked really flat today, instead of looking like I work-out; I looked flabby and weak. AAHHH!

MonStar1023
02-18-2002, 01:27 PM
Nice workout bro. Weights are definitely impressive.

:thumbup::thumbup:

syntekz
02-19-2002, 11:28 AM
Tues - Chest, Triceps

Flat Bench; 8 x 220, 8 x 230, 3 x 240
Incline Barb. Press; 7 x 205, 5 x 205

---------------------------------------------------------------
I tried benching a new way today. Stopped about an inch above my chest. Might not be harder, but it's a bit different.

Incline Dumb. Flye; 8 x 50, 8 x 50


EZ-Curl Close-Grip Press; 8 x 115, 8 x 165
French Curl; 8 x 85

chris mason
02-19-2002, 03:28 PM
Why stop an inch from your chest?

syntekz
02-19-2002, 08:20 PM
Originally posted by chris mason
Why stop an inch from your chest?


Ask Maki. ;)

syntekz
02-20-2002, 02:46 PM
Wed - Abs, Calves

Some standing calf raises.

Some reverse crunches, machine crunches.

syntekz
02-21-2002, 02:23 PM
Thursday - Back, Biceps

Deadlifts; 8 x 345, 6 x 355
Wide-Grip Chins; 8 x bw, 8 x bw
These are getting easy, but no way to do them weighted at work.

Bent-Over Rows; 8 x 135, 6 x 135
Didn't use straps for these today. Felt much better and I impressed myself.

Barbell Shrugs; 8 x 215, 6 x 225

Standing Barbell Curl; 8 x 85


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

Went up once again on deadlifts this week. My back is killing me though. Been sore all afternoon.

syntekz
02-22-2002, 09:17 AM
My hips are damn sore from yesterday and my back feels pretty sore. I think I might have to treat myself to a professional massage pretty soon.

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

It's friday!

kaleido
02-22-2002, 09:25 AM
I hate munging into someone's journal, but if you're looking for another exercise for Hmastrings, maybe you should try Hyperextensions. I usually put a 35lb plate behind my head when I do them. Just a thought, hopefully it'll help.

syntekz
02-22-2002, 11:27 AM
Friday - Shoulders, Abs

Standing Military Press; 8 x 120, 4 x 125, 4 X 120
These things are giving me a hard time. Weight won't move.

Standing Dumb. Press; 8 x 45, 8 x 50
Rear Lat. Raise; 8 x 40, 8 x 40





Current Weight: 170 lbs

syntekz
02-25-2002, 10:56 AM
Monday - Legs

Single-Leg Extension; 8 x 150
I wouldn't done two sets of these, but some jackass came along and stole the machine. Bah!

ATF-Smith Squats; 8 x 225, 8 x 250, 8 x 275

Dumb. Lunges; 8 x 50

SLDL's; 8 x 205, 8 x 205
It's been ages since I've done these.

Hamtractor; 8 x 110, 8 x 70


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

I feel like I haven't made progression in months. Need to do something differently.

I'm thinking about changing my split up; maybe three days or something. I might try one of the WBB routines.

syntekz
02-26-2002, 11:03 AM
Tues - Chest, Triceps

Flat Bench; 8 x 225, 6 x 230, 6 x 230
Incline Barb. Press; 7 x 205, 5 x 205

---------------------------------------------------------------
I had a spot on the last two sets of both Incline and Decline and it allowed me to go to failure. It's been a long time.

Incline Dumb. Flye; 8 x 50, 8 x 50
I can do these in my sleep; I'm ready to hit up a gym with more weights.


EZ-Curl Close-Grip Press;8 x 165
My tri's were fried, I only did one set of these...

French Curl; 8 x 85
These are too easy as well, but pretty scary without a spot.

syntekz
02-27-2002, 10:50 AM
Wed - Abs, Calves, Cardio

2 sets of standing calf raises

Did some Cardio today in preparation for next week.
5 minutes walking at 12 incline
5 minutes running at 6.5 mph at 0 incline
5 minutes of running/walking at 4 incline

2 sets of ab machine and 1 set reverse crunches

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Beginning next week I'm going to start on the WBB routine. I need a 3 day split to change things up. I'm going to change the WBB routine around a little bit for myself.

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CBates
02-27-2002, 11:14 AM
Just curious, which routine are you doing 1 or 2? I just started the WBB routine number 2 this week. I just changed a few of the exercises since I train in my home and didn't have access to a few of the things.

syntekz
02-27-2002, 12:44 PM
WBB1 (Modified Version)
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Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps
Incline Dumbbell Press : 2 x 6-8 reps
**At my work they only have dumbells that go up to 50 lbs**

**Incline Dumbell Flye : 2 x 6-8 reps

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
**Going to stop doing these for a while(I think)**

Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Day 2 : Cardio, Abs

Day 3 : Legs
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
*Need to replace with something else*

Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : Cardio, Abs

Day 5 : Shoulders, Triceps and Biceps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
**Rear-Lateral Raises : 2 x 10 reps

Close-Grip Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

syntekz
02-28-2002, 10:45 AM
Thursday - Back, Biceps

Deadlifts; 8 x 345, 7 x 355
Wide-Grip Chins; 8 x bw, 5 x bw
Weak.

Bent-Over Rows; 8 x 135, 4 x 135
Weak.

Barbell Shrugs; 8 x 215, 8 x 225

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I need to start getting more sleep. Ever since I got cable modem I haven't been getting more than 7 hours of sleep a night.

My toe cramped after I lifted today for a bit.

Didn't do any direct bicep work, my forearms are blasted.

syntekz
03-01-2002, 01:17 PM
Friday - Shoulders, Abs

Standing Military Press; 7 x 120, 5 x 120, 4 X 120
Standing Dumb. Press; 8 x 50, 8 x 50
Rear Lat. Raise; 8 x 40

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Shoulders were a bit sore from yesterday.



Current Weight: 170 lbs
** I haven't gained/lost weight in like 8 months **

Hot Shot
03-01-2002, 01:24 PM
Are you still on a diet?

syntekz
03-01-2002, 03:46 PM
Ha! You funny. Not really. At work I'm on a diet, but when I get home I just keep it clean.