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View Full Version : Alright, I'm getting serious now.



Seb
10-15-2003, 07:23 PM
Hello all,

I just discovered this great online community, which I hope will help me accomplish my goals of becoming serious about lifting.

First, a brief bio: I used to be a competitive swimmer for 7 years, quit around 18yrs old, but I kept working out on and off with no real intensity or regularity until now. A recent breakup means I now have more time, and also helped with my motivation to get serious about building the body I ultimately want.

Now, I am definitely not only after looks; I have always trained for the pure fun of it, the results are more of a bonus or fringe benefit to me. So you most likely will not see me shave my body, or alter completely the course of my life for the training stuff. I wil ltry to watch my diet a little bit more, but don't expect me to start gulping protein shakes, again, rearranging my life is not the goal here, I simply want to take up an activity that will be good for me, and that will be structured as well. A challenge, I guess you could say.

I am now around 155lbs depending on the time of day, I eat A LOT but never get really fat, although I have noticed a loss in muscle definition as of late (part of my motivation to take this up). I have a lot of trouble putting on weight, and more recently I also have had a bit of trouble putting on more weights at the gym. I have reached a plateau that cannot be broken without some additional dedication. I figure posting here regularly and getting your comments will help me soldier on, as I cannot find training partners who will provide that sort of motivation and keep up with me.

I will be honest: for the past few years, I have been concentrating on the upper body A LOT more than the legs. This has resulted in some imbalance (see pictures posted later). I now will give the legs the importance they deserve, and I have also started running so that will help as well.

I used to create my own routines using the knowledge I had about working out, which, without being encyclopedic, was good enough. I have been stuck in the same exercises for a long time, however, and wanted to try some new stuff, so I went ahead and started with the Wanna Be Big Routine number 1. I will alter it and change to #2 later, but for now it gives me the right mix of good basic exercices and novelty I was looking for.

I will need your help with two things: 1) keeping me motivated and 2) helping me find out what my weaknesses are, both in terms of physique and strength.

As far as goals go, I will see what is attainable when I start seeing gains, but I definitely want to get stronger, and I want to build muscle mass. I will watch my food intake and try to get some cardio in my regimen to keep lean, however, so no bulking/cutting phases for me. I am looking for continuous, regular improvements, but I don't mind if it's a bit slower.

So please feel encouraged to offer your comments and guidance as well as encouragements. They will be highly appreciated. I will now post some pictures of myself so you can see the damage for yourself... Then, the journal begins!

P.S.: Never used supplements, nor enhancers such as creatine. I don't plan to either. Also, forget about any kind of performance-enhancing drugs. I'm going all-natural baby, let's see how far my genetics and hard work can get me!

MrWebb78
10-15-2003, 07:27 PM
ha spam lol roflmao bwahahahaha spam get it spam!!!!!!!!! rofl lol

Seb
10-15-2003, 07:40 PM
Here are the pictures, keep in mind I don't know how to pose, and I don't know the standard poses either. So no laughing!

Pup
10-15-2003, 07:40 PM
Welcome to the forums Seb...putting more focus on the lower body will not only bring up your lagging bodyparts, but make your upper body even stronger. Since your goals are strength and size, make sure you eat a lot of food, primarily protein dense food with a good balance of fats and carbs.

Seb
10-15-2003, 07:41 PM
another pic

Seb
10-15-2003, 07:42 PM
and again

Seb
10-15-2003, 07:42 PM
again (I have a digital camera, so pictures are cheap and fast to do ;-)

Seb
10-15-2003, 07:44 PM
the legs :help:

Seb
10-15-2003, 07:44 PM
and finally relaxed

Seb
10-15-2003, 07:46 PM
You will notice a weird imbalance between my pecs. It's there in real life, but for some weird reason it seems to show up more in pictures. Also, I don't know why, but maybe because of the way I took the pictures, I seem less cut than I really am, so that's not too much of a problem.

Feel free to analyse and make comments, I have no fear of ridicule (as can be seen by my legs pose, lol).

I will put more emphasis on the legs from now on, I promise.

Seb
10-15-2003, 07:53 PM
on to the journal!!
I keep it in Excel, so I might actually post the Excel file from time to time, but for now here are the first day of the new routine:

13/10/2003
156lbs - 8:45pm tired - bloated (just ate)

Flat BB Bench Press 6x185
set 2 6x180
Low Incline DB Press 9x70
set 2 8x75
Machine Dips 10x240
set 2 7x270
BACK
Behind Neck Chin Ups 10xown weight
set 2 9xown weight
Deadlifts 11x135
set 2 9x155
Bent-Over BB Rows 8x195 (*)
set 2 7x195 (*)
Shrugs 10x75

Seb
10-15-2003, 07:57 PM
Day 2!

15/10/2003
154lbs - 11:30pm

Squats 8x185
set 2 8x185
Hack Squats 9x135
set 2 9x145
Leg Curls 9x100
set 2 5x110
Straight Legged DB Deadlifts 10x75
set 2 9x80
Standing Calves Raises 15x135
set 2 12x155
set 3 11x165
set 4 10x165

Seb
10-15-2003, 08:03 PM
so comments on my weaknesses and strong points would be appreciated, and thanks already for the welcome guys, although I may not fully understand MrWebb78's message...

fuzz
10-15-2003, 08:43 PM
Welcome to WBB, Seb.

You look pretty lean, which is always a good place to start. Good luck.

Seb
10-15-2003, 08:47 PM
thanks fuzz!

I just realized measurements were the only thing missing, so here they are, cold and flexed. They are approximate as I don't know the standards for them, but I guess the important thing is to measure them the same way every time right?
Waist taken at navel.
Chest taken just above nipples.

Arms: 14.5"
Legs: 21.5"
Calves: 14 and 1/4"
Waist: 31"
Chest: 39 and 1/2"

Mik
10-16-2003, 01:22 PM
Grats on starting a journal Seb! Good luck with your goals. We need more Canucks around here. :D

Seb
10-16-2003, 01:40 PM
Thanks Mik. I hope I get more comfortable with the new exercises quickly so I can really start hitting the weights as hard as possible! So far, not too much trouble with the squats, but the deadlifts are killing me, and the standing calves raises are almost impossible with a significant weight. I guess I'll just lower the weight and increase the reps until I'm more comfortable with this exercise.

I'm gagging for the gym today, but it's a rest day, and besides I'm stuck here working on a school assignment... Maybe I'll go for a run later today, as my legs don't feel as tired as I'd like.

APE.
10-16-2003, 04:14 PM
Definately the build of a former swimmer, excellent however.{always admired how they stayed lean}What are your plans?to bulk or what?

Seb
10-16-2003, 08:11 PM
Well, I'm still trying to decide whether I want to do a bulk then cut cycle, or to just stay lean. I think I'll try to stay leanish while concentrating mostly on the bulking (eating a lot and so on), but I don't even know if I CAN get fat... so I may not have anything to be afraid of!

I'll go with the flow for now, and as soon as I get concrete results, it'll be easier to come up with some objectives, and to decided whether I need to concentrate on mass to make gains.

Seb
10-17-2003, 08:50 AM
Just went for a run, first thing in the morning (9:45ish).
Warmup run 3 minutes, mild stretching, then relatively intense (definitely more than 60% intensity) 20 minute run.
I'm pretty toasted for now, but I'll recuperate in time for my arms/shoulders workout in a couple hours.

My tendons are acting up again, which is why I'd stopped running in the first place... I get shin splits like you wouldn't believe, and even more so since I've gained some upper body weight and none in the lower body. That'll teach me!

People walking their dogs should have them on a shorter leash... And the women are definitely not as sexy when it's 8 degrees Celsius outside. :(

Herc
10-17-2003, 11:27 AM
Welcome!

Good luck on your journal. From you pics I would say you have a great base to work from. BTW: how tall are you?

Your leanness is making you look much bigger than your stats indicate. With what you have said a clean slow bulk is probably what you are looking to do (of course it is one of the hardest things to actually accomplish) Just keep consistant in your training and keep an eye on the amount of protein on your diet and I'm sure you'll be able to achieve your goals .

:thumbup:

oh and here's some :dj::spam::dj:

Coke
10-17-2003, 12:21 PM
You have some nice pics and are really off to a great start


...and this is what spam is dude -

:spam:

Seb
10-17-2003, 02:13 PM
Thanks guys!

I'm 5.8' or 5.9', maybe between the two... I'll have to check...

Yeah, I think I'd like to stay relatively lean throughout, but putting on weight is really what I'm most concerned with right now. Maybe that'll change during the course of things, if I see there is now way I can get bigger while still maintaining a low BF.

Today was shoulders-arms day. Here we go:

Military Press.................12x85
set 2....................................8x95
Seated DB Press.........9x55
set 2...........................8x55
Standing Lateral Raises........10x35
set 2........................................9x35

Narrow Grip Bench Press........11x135
set 2.........................................7x145
French Press................7x76
set 2............................7x76

BB Curls....................................8x86
set 2.........................................8x86
Hammer Curls..............7x45 (x2)

I mistakenly did two sets of hammer curls, only one was required in the routine. I hadn't done military presses in at least a year and a half, and narrow grip bench presses are alien to me, I avoided them because they hurt my wrists... I was actually pretty surprised by how much I lifted for those, especially compared to my BP weight...

Not a lot of emphasis on the arms in this routine, I feel, or maybe it's to prevent overtraining, what do I know. Anyways, seeing as most commented that my arms were a strong point, it doesn't matter.

I don't know whether the run affected my stamina, we'll see next week as I avoid running before this routine, see if my weights increase. I had eaten a whole pizza...tuttut

I increased pretty much all of my weights on the exercises I used to do before, mainly because of the reduced number of reps, but maybe also because of the new intensity level. I feel I really did give 100% on almost all the exercises this time.

Seb
10-17-2003, 02:18 PM
I actually found a file where I put my workouts from last Fall (2002). I found out I haven't put an ounce of weight on, maybe even went down in weight a little bit. And no, I wasn't fatter then, I was probably even leaner...

The less depressing part is that I have increased pretty much all of my weights, albeit not by huge amounts. So I am stronger.

I'll copy-paste the workouts here, and also join the Word file as an attachment.

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

28/08/02

156lbs -- 6:00 pm

BACK

Wide-grip Pull-ups
156 x 10
156 x 10 FAST
156 x 8

Cable Rows
165 x 10
165 x 10 fast easy
165 x 10 fast easy

Close-grip Cable Pull-downs
180 x 5 hard
180 x 10 hard
180 x 8 hard

BICEPS

Seated Alternate Dumbell Curls
35 x 7
35 x 7
35 x 7

Standing Cable Curls
140 x 8
140 x 8 hard! Long rest
140 x 9hard

Feeling Good!

30/08/02

155lbs -- 8:30 pm -- already ate

PECS

Bench Press
175 x 9
173 x 9 HARD
168 x 8 HARD

Incline Dumbell Presses
65 x 9
65 x 9 fast
65 x 8

Decline Bench Press
178 x 6
173 x 6
168 x 8

SHOULDERS

Seated Dumbell Shoulder Presses
45 x 10
45 x 10
45 x 8

Combo Upright/Prone Dumbell Side Arm Extensions
30 x 19
35 x 14
35 x 14

TRICEPS

Standing Cable Pulldowns
150 x 12
150 x 12
150 x 10

Single-arm Cable Pulldowns
50 x 10
50 x 11
50 x 9

Good Hard Workout!

02/09/02

156lbs -- 8:30 pm -- already ate

BACK

Wide-grip Pull-ups
156 x 10 easy
156 x 9
156 x 10

Machine Cable Rows
180 x 9
180 x 8
180 x 8

Close-grip Machine Pull-downs
180 x 10 hard
180 x 9 long rest
180 x 10

BICEPS

One-armed Biceps Curls
30 x 9 (incline)
30 x 8 (vertical) long rest
35 x 8 (vertical) hard

Standing Cable Curls
130 x 9
130 x 8 hard
130 x 8 HARD!!

04/09/02

157lbs -- 9:00 pm -- already ate

PECS

Dumbell Bench Presses
75 x 10 easy
75 x 10 easy
75 x 8

Incline Dumbell Bench Presses
65 x 9
65 x 8 long rest
65 x 9

Machine Seated Flies
150 x 9
159 x 8 hard
145 x 9

TRICEPS

Close-grip Standing Cable Pulldowns
150 x 14
160 x 10 hard; long rest
160 x 10

finished 9:50 pm

05/09/2002

158lbs 8:45pm already ate

BACK

Wide-grip Pull-ups
158 x 10
158 x 10 easy fast
158 x 8

Machine Cable Rows
165 x 9
165 x 8
165 x 9

Close-grip Cable Pull-downs
185 x 8
185 x 8 HARD
180 x 8

BICEPS

One-armed Vertical Bench Biceps Curls
35 x 8
30 x 8

One-armed Standing Cable Rows
60 x 10
60 x 10

Standing Cable Curls
140 x 8 hard
140 x 8

09/09/2002

155lbs 8:30pm already ate

PECS

Dumbell Bench Presses
80 x 10
80 x 9
80 x 8

Incline Dumbell Presses
65 x 10
65 x 8
65 x 8

Machine Flies
150 x 9
145 x 8
145 x 8

TRICEPS

Close-grip Cable Pulldowns
160 x 12 hard
160 x 8 HARD
150 x 11

Single-arm Cable Pull-downs
60 x 10
60 x 8 HARD
50 x 11

Wrist injury, did not affect me too much

10/09/02

155lbs -- 4:00 pm

BACK

Wide-grip Pull-ups
155 x 10
155 x 9
155 x 8

Cable Rows
165 x 8
165 x 8
165 x 8

Close-grip Cable Pull-downs
180 x 8
180 x 8
180 x 8

BICEPS

Alternate Dumbell Curls
40 x 7
40 x 7
40 x 7

Standing Barbell Curls

Did a couple, then stopped, wrist injury hampered moves

End 4:45-5:00 pm

12/09/2002

156lbs 2:00pm

PECS

Dumbell Bench Presses
80 x 10
80 x 9
80 x 8

Incline Dumbell Bench Presses
65 x 9
65 x 8
65 x 8

Decline Bench Presses
180 x 6
175 x 6
165 x 8

TRICEPS

Close-grip Cable Pulldowns
160 x 10
160 x 8
150 x 10

Wrist injury getting better

16/09/02
156lbs - 8:20pm just ate FULL

PECS

Dumbbell bench presses
80 x 9
80 x 9
80 x 8

Incline dumbbell bench presses
65 x 9
65 x 9
65 x 8

Machine flies
150 x 8
145 x 8
145 x 8 HARD

TRICEPS

Cable pull-downs
160 x 12
160 x 10
160 x 10 hard

Overhead biceps extensions
55 x 10
55 x 12
55 x 10

17/09/02

155lbs 6:10pm not eaten

BACK

Wide-grip pull-ups
155 x 10
155 x 10
155 x 9

Machine cable rows
180 x 8
170 x 8
170 x 8

Close-grip cable pulldowns
185 x 8
180 x 8
180 x 8

BICEPS

Alternate dumbbell curls
40 x 14
40 x 14
40 x 12

Machine cable curls
140 x 8
135 x 8

One-armed bench dumbbell curls
30 x 8
30 x 8

end 7:00pm

23/09/02

157lbs 9:00pm just ate

BACK

Wide-grip pull-ups
10 x 157
9 x 157
9 x 157

Seated cable curls
8 x 50
7 x 50
8 x 50

Assisted one-armed dumbbell curls
8 x 30
8 x 30
8 x 30

25/09/02

156lbs 9:00pm

PECS

Dumbbell bench presses
80 x 8
80 x 8 HARD
80 x 6 HARD

Pullovers Decline Flies
55 x 8 40 x 8
55 x 8 40 x 8
55 x 8 40 x 8

Machine flies
145 x 10
145 x 10
145 x 10

26/09/02

157lbs - 9:15pm

BACK

Various chin-ups
157 x 8
157 x 8
157 x 8

Close-grip pull-downs
180 x 8
180 x 8
165 x 8 wide

BICEPS

Dumbbell curls
40 x 14
40 x 16
40 x 14

Double dumbbell curls
30 x 10
30 x 8
30 x 8

30/09/02

158lbs 8:20

PECS

Dumbbell bench presses
80 x 9
80 x 9
80 x 7

Incline dumbbell bench presses
65 x 9
65 x 8
65 x 8

Machine flies
145 x 9
145 x 8 hard
145 x 8 HARD

TRICEPS

Cable pull-downs
160 x 10 rest
160 x 10
160 x 8

Overhead extensions
55 x 11
55 x 10
55 x 10

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

There it is for today, I'm off to work now, looking forward to comments and spam!

Seb
10-17-2003, 02:30 PM
I've also realized I eat too much not often enough. I'll try eating more meals per day, and less at every meal. This summer I only ate two meals a day since I skipped breakfast most of the time. I've been able to break that habit recently, now I'll try to increase it to 4-6 meals a day.

I also need to drink WAY more. I only urinate maybe 3-4 times a day, and it's always pretty yellow (sorry for the details), I feel like I have to drink a lot more, and more water as well, instead of the usual fruit juices and soft drinks. I'm not going to count calories, but the least I can do is clean up my act, at least out of respect for the people that really put in a lot of dieting efforts here.

Signing out for now!

rookiebldr
10-17-2003, 03:05 PM
Welcome to journal land. :spam: If you find that you're just not gaining, you may very well need to start counting calories. As the others have said, you have a great base to start adding on the pounds with.

Some of those weights you're pushing and pulling are good already. Some need work (deads) but those will come very quickly. Keep at it. :cool:

Seb
10-17-2003, 04:07 PM
Yeah, it's true there are serious imbalances between exercises, but it's totally understandable, since I've been doing some for a long time, and some I'm trying for the first time (like the deadlifts for example, believe it or not).

Mik
10-18-2003, 11:16 AM
Originally posted by Seb

I also need to drink WAY more. I only urinate maybe 3-4 times a day, and it's always pretty yellow (sorry for the details), I feel like I have to drink a lot more, and more water as well, instead of the usual fruit juices and soft drinks. I'm not going to count calories, but the least I can do is clean up my act, at least out of respect for the people that really put in a lot of dieting efforts here.

Signing out for now!

3-4 times a day? Man alive, I do that before leaving for work!

:p Try to get at least a gallon of water into ya each day. Nice workout btw.

Seb
10-20-2003, 11:47 AM
Just came back from today's workout:

12:30pm, 157lbs!!

Flat BB Bench Press.........8.5x185
set 2................................7x185
Low Incline DB Press...........8x75
set 2....................................7x75
Machine Dips...........................8x270
set 2........................................8x270
BACK
Chin Ups...........................6xBW+30 (2xdrop to BW)
set 2.................................6xBW+25 (2xdrop to BW)
Deadlifts.........................9x165
set 2.............................10x165
Bent-Over BB Rows.......11x135
set 2.........................10x155
Shrugs (x10)............12x70

I'm totally spent. Saw stars after deadlifts. All in all, a great workout, I'm getting used to the exercises that are new to me, which is a good thing because I will be able to start concentrating on pushing/pulling more weight now. As you can see, I actually increased weights/reps on some exercises during the course of the workout, and they are all pretty uniformly higher than last week's workout.

I'm hoping my form is good on deadlifts and bent-over BB rows, I think it is, but what do I know, I'm not really thinking straight while lifting those kinds of weights...

My forearms are toast, as I do not use any kind of aid in gripping the BB/DB when doing heavy lifting exercises. I hope this keeps my forearms in line with the rest of my body.

I need to buy a plate-holding belt-thingy. I can increase the weights for chin ups by strategically placing a dumbbell between my feet, but the dips apparatus is too low for this, so I have to resort to machine dips, which I'm guessing are a hell of a lot less effective (the mere fact that I'm pushing 270 is testament to this).

Also, I'm now 157, before lunch. This is a clear inrease in weight, muscle mass I hope, but extraordinary nonetheless since to weigh 157, I used to have to eat alot throughout the day and weigh myself after dinner. I'm ecstatic.

Motivation is at an all-time high, I think working out less times per week is actually helping a lot in this regard, because I'm always longing to go to the gym and lift weights, so when I finally get to do it, I'm all pumped. Yay!

P.S.: Have you noticed how some shirts absorb BO like crazy and you can never get them to smell nice even after repeated washes? I made the mistake one day to work out in one of those cotton funk-absorbing tee-shirts, and now it always smell like it came off the back of a sweaty pig-man. And I don't sweat much while working out! Wore it today, felt like sharing.

Seb
10-21-2003, 02:44 PM
oh yeah, I'm peeing like crazy now, like every couple hours...
I actually woke up early to pee this morning... which I guess is a good thing, right?

the eating is going well too, I'm eating more often, and thus consuming more than before. usually quality stuff, lots of protein (pasta, meat), fruits too.

this is shaping up to be a successful experiment!

Seb
10-21-2003, 07:55 PM
is it possible to drink too much?

Seb
10-22-2003, 10:48 PM
Legs today:

Squats
8x205
5x225

Hack Squats
8x135
7x135

Leg Curls
8x110
6x110

Straight Legged DB Deadlifts
9x80
7x85

Standing Calves Raises
16x165
14x165
15x165
15x165

Hack squats really feel weird, I have never done them before and the movement is definitely not natural. I'll try to check out the proper way to do the movement, because right now, although it does work the quads, it feels like I'm not doing it right. Any pointers?

Squats felt really good, especially after a day's work, I went a little overboard with the 225 attempts, but still made it 5 times, next time I'll make it 6-8 for sure, I'm gaining leg strength like crazy, which was to be expected. I'm wondering whether I should go on with normal squats or do full squats instead. I think I'll keep doing the normal ones, probably more stress on the quads that way, and less chance of messing up my knees.

Still impressed with how much I can straight-leg-deadlift, and I'm sure I'm doing it right, legs are straight, back as well... I'm actually reaching the limits of my grip here, had to drop the dumbbells on the floor after my last rep.

I weighed in at a solid 159lbs, before eating dinner, so I'm still putting on weight, yippee!

Friday, shoulders and arms. Tommorrow, I'll try doing solid ab work.

Read an article or two on Pavel Tsatsouline, the "Evil Russian", I'm thinking of buying one of his books. He really emphasizes functional size and strength, which is totally in accordance with my principles, and he talks about psychological muscle control and doing many sets of low reps, not going to exhaustion. He used to train Spetznatz troops, is now working for SWAT teams in the U.S., so I'm sure I could get something out of his methods/principles... Haven't been able to gather what the BB world really thinks of him and his teachings though. We'll see. For now, I'll try to apply what little I've learned from the small articles I've read.

links:
http://www.t-mag.com/nation_articles/151russ2.html
http://www.t-mag.com/nation_articles/152russ2.html

a good read!

Seb
10-24-2003, 12:00 PM
Shoulders, Triceps, Biceps today:

SHOULDERS
Military Press
8x100
6x100

Seated DB Press
6x60 (cheated towards end)
7x55

TRICEPS
Narrow Grip Bench Press
6x155
8x145

French Press
8x76
7x76

BICEPS
BB curls
8x91
6x91

Hammer Curls
8x45

weighed in at 157lbs
workout start time: 12:30pm

felt pretty good today, but I think I'll have to hold back a little bit on the weight increases, I think I got a little carried away on some exercises. Also, I think I'm not doing the military presses perfectly, I'll need to check out the proper technique, they don't feel totally right.

thus ends week 2 of the WBB program #1
decent weight increases pretty much everywhere, overall satisfying, still waiting for real visual results, but I have to be patient. I think I'll do a major re-evaluation at the end of week 4 or 5.

Seb
10-27-2003, 02:05 PM
Beginning of Week #3 of new resolutions/WBB routine #1

GREAT workout today, chest-back:

Workout start - 1:00p.m.
BW - 156lbs

CHEST
Flat BB Bench Press
6x190
6x190

Low Incline DB Press
7x80!!
6x80 (with slight cheating at the end)

Machine Dips
7x275
7x275

BACK
Chin Ups
7xBW+30
6xBW+30

Deadlifts
10x175
10x185!!

Bent-Over BB Rows
9x155
10x155

DB Shrugs
12x75

Felt great throughout chest, raised my deadlifts weight yeat again by a wide margin, 200 is near. I still cannot believe I incline benched 80 pound dumbells!!!

No body weight increase this time, however, it was before I ate lunch. Right now I probably weight a couple more pounds.

This new program is working great, and without counting calories (still eating A LOT though) or taking supplements of any kind... I discovered new veins running across my pec, through my shoulder, and to my bicep yesterday. I am pumped!

fuzz
10-28-2003, 12:38 AM
I've looked through Pavel's books at a local book store. His principles are definitely sound and very good, though it isn't anything new. He does do a good job of explaining things in layman's terms, whereas more typical strength books might be a bit more complicated. Seems like they are a bit expensive for what you get, but I'll probably get Power to the People eventually, just because its a neat book to page through.

You might want to look around the powerlifting forum here if you are more interested in functional strength.

Seb
10-29-2003, 03:03 PM
LEGS today
157lbs - 12:15pm

Squats
3x225 drop to 5x205 (overestimated myself big-time here)
8x205

Hack Squats
9x145
8x155
(they still feel weird, hope I'll get used to them)

Leg Curls
6x115
6x115

Straight Legged DB Deadlifts
9x85
8x90 :eek: (will have to start using barbell, 90s are biggest DBS in gym)

Standing Calves Raises
15x175
12x185
13x195
10x195
(I'm starting to do them better, keeping my equilibrium and all... still tend to touch my heel down to the floor on the return. I'll keep the weight the same until I can do them properly, without touching down at the end)

All in all, a good workout, no spectacular BW increase, but definite strength improvements, weight increases all over the board except squats, last time I did them I had a partner, which tends to motivate me even more. I need to find somebody to work out with, but no luck so far in matching schedules with anybody willing...

Seb
10-31-2003, 12:39 PM
Shoulders and Arms day today...
158lbs (up a bit!) @ 1:00pm

SHOULDERS
Military Press
9x100
6x105
improvement

Seated DB Press
6x60
8x55
did them better than last time

Standing Lateral Raises
11x35
9x35
more and more strict on these

TRICEPS
Narrow Grip Bench Press
8x150
8x150
ready to put on more weight on those

French Press
7x81
7x81
up 5lbs

BICEPS
BB Curls
6x96
7x91
the 96s were fairly strict, the 91s perfect. next time, 96 both sets.

Hammer Curls
8x50
felt ridiculous with those big dumbells at the end of my small little girly arms... but pulled them off!

I also did two sets of hanging leg raises, good for coordination. I then followed that with some decline crunches, then used a 35lbs plate to do the next set of these. Finally, I finished up with some regular crunches. I don't want my abs to completely disappear.

--==THUS ENDS WEEK THREE OF THE WBB ROUTINE #1==--

Great workout. I don't know if there are visual improvements to my body, it's hard to tell because I see myself every day, but I got a nice comment from a girl who hadn't seen me in a long time (tee-hee!), and my strength is definitely up quite a lot. I can now pick up my overweight but 12 year old sister really easily, whereas it was getting harder and harder before I started the routine.

I am eating quite a bit, and more often than before, but I think my diet needs work. The good news is that I eat fairly clean, lots of protein rich foods, like pasta, meat, and so on, and I drink a huge bowl of chocolate milk in the morning, which I had pretty much stopped doing a couple years ago. As I don't drink milk otherwise, this will be good for my calcium intake.

I'm wondering whether or not I should add another day to my workout routine, to do more leg work.
For example, I could do legs on Monday, Chest & Back on Wednesday, Legs again on Thursday, and Arms & Shoulders on Friday. Would that work? I know I won't get any answers here, nobody reads this, which is understandable, but I'll the question elsewhere.

Seb
11-04-2003, 07:49 PM
--=BEGINNING OF WEEK 4 OF WBB ROUTINE #1=--

(Took place November 3rd, didn't have time to post yesterday)

158lbs - 2:45
Chest and back today

CHEST
Bench Press
7x195
6x195
weight went up

Incline DB Press
6x80
7x80 (cheated slightly at the end)
more strict than ever before, I'm starting to get the hang of this weight

Machine Dips
7x280
7x280
weight went up

BACK
Chin Up
7xBW+35
6xBW+35

Deadlift
9x185
8x195
weight went up

Bent-Over BB Rows
12x155
9x155
This is the first time I feel I did them properly, especially the second set.

Workout was negatively influenced by the fact I did not have my training sheet with all my weight, reps, etc., so I had to guess what the proper weight was. All in all, I guessed properly most of the time, so good workout still, but my concentration was down a notch.

Weight stayed at 158lbs, a little disappointing since last weigh-in was several days before. I think I will need to re-evaluate my eating habits. Either I'm not eating enough (don't think so), or I'm not eating the right stuff (maybe), or I'm not eating properly, on the right schedule (maybe), or a combination (likely).

I'll have to ask on the proper forum, and maybe start counting calories (as if I had the time to do so...).

Overall, I posted my general feelings on the members pics section, I feel I haven't made enough improvements body weight-wise, and size-wise, although, contradictorily, I have made significant strength increases.

After several years of overtraining cycles, I think I might actually be slightly undertraining with this routine. I'll try to step up the rythm for a while after then end of week 4, and see how I feel after one or two weeks of that.

Otherwise, family problems are looming, my parents are starting to seriously get on my brother's ass for his abscence of purpose in life and for his job as a bus-boy in a local club. I feel they are overreacting, although I agree with them that he should find a goal and stop working there. The situation came to a boiling point when my ULTRA conservative father saw him get back from a party at 4:30am smelling of alcohol. He is completely anti-drinking, and is not a very understanding person. We will see what happens, but I predict frequent word storms, a constant feeling of general uneasiness, and overall crappy family atmosphere for the nex few weeks.

Today started with me falling down from a 15-foot ladder, which was pretty funny (only bruises), as one of my coworkers saw the whole thing and thus could share the moment with me. Hilarious. The day proceeded on to be pretty crappy, weather-wise as well as generally. I am now looking forward to its conclusion, watching some TV and a good movie on the ol' Seb'O'Plex. Did I mention I was a huge home theater freak?

Last movie watched was Matrix: Reloaded, which was awesome in spite of definite and easily identifiable flaws. Watched it twice in two days, which had never happened before.

Next movie will be The Italian Job.

Look for my post tomorrow, leg day. Should be intense.

Scott S
11-04-2003, 08:34 PM
Good work so far on WBB #1! I know that you're disappointed, but gaining an average of 1 lb/week is about perfect. Any more and you'd probably just be putting on extra fat. Also, when starting on a lower-volume routine, it's tempting to think you're not doing enough, but you can actually make better gains if you stick with it.

My brother is a home-theater nerd, too. He fixes up broken circa-1980's projection TVs, which turned out to be a really cheap way to put a $20000 TV in our home basement. :eek: He also has one in his dorm room, which is funny, because his studying keeps him far too busy to watch movies. :D

Seb
11-04-2003, 11:29 PM
Thanks for the comments Scott. I was actually feeling a bit down when I wrote them, doesn't happen too often but I'm human too!

Actually, after reading several articles and books on weightlifting and bodybuilding, I tend to agree that a pound a week is still pretty good, especially for a hardgainer like me. Let's see how long it takes me to get to 170!

I'll stick with the same routine for a while, until I stop making gains. I'll take some more pictures and measurements soon though, to make sure I'm on the right track.

Thanks again, I thought nobody read this anymore but me!

Coke
11-05-2003, 05:07 AM
No way bro, I be reading too from time to time - ;)
...you must be a cool dude, only few can laugh of falling off the ladder mang - :D

Did you know that the Matrix Revolutions gets released this week (hope to see it)
...The Italian Job was a good flick if I must say so myself - you'll enjoy it bro!

Seb
11-05-2003, 08:43 AM
The Italian Job was very good, good sound and picture, nice story, well-crafted action, and Marky Mark from the Funky Bunch was there! :cool:

I have decided to start counting calories to maybe identify a problem. I'll post what I ate here, with the time, and I'm also using Fitday, link is in my signature. Everybody thinks (knows?) I'm crazy now.

I'll go see the Matrix Revolutions today, most likely.

10:00am
-3 Nutella (Hazelnut Chocolate Spread) Toasts
-2cup serving of malted dry mix chocolate milk (2%)
-Half a cup of orange juice

I need to take a huge dump now, so if you'll excuse me...

Seb
11-05-2003, 06:10 PM
Hey hey, here's the skinny on the remainder of the day, one meal left...

LEGS TODAY, YEEHAAW!!
158lbs - 1:45pm

Squats
7x215
6x215
almost crapped my shorts... yay!

Hack Squats
8x165
7x170
I cannot get the hang of that movement, it seems weird somehow, I have to thrust my hips at the end of it so that the bar clears my hamstrings, which feels wrong for the back... I would use a machine, but there is none in the gym.

Leg Curls
7x115
6x115
harsh.

Straight-Legged DB Deadlift
9x90
9x90
Biggest dbs in the gym, I need to start using a barbell to use more weight... My grip was giving out at the end of the movement, so I'm pushing the envelope there too, nice...

--=Here my leg routine was interrupted by a guy doing bent-over rows in the squat rack, so I couldn't do my calves raises. I thus proceeded on to wait until he was finished with some good ab work.=--

Decline Sit-Ups
45lb plate on chest x12
45lb plate on chest x10

Standard Crunches
x22
x20

Hanging Leg Raises
x15
x12

--=Leg workout resumes=--

Standing Claves Raises
15x195
12x195
13x195
14x195
I'm finally getting the hang of that move, my heels are not always touching down now, it's still hard to keep my balance with so much weight on my toes on a small piece of wood!

All in all, except for what I mentioned above, a good workout.

I'm not going to list all the food I ate today here, it would be redundant, just take a look at my Fitday link in my sig if you're curious, and I know you are.

I will give the summary, however. With one meal left (probably small), here is my intake today:

source grams cals %total
Total:------3957
Fat:---------140--1257---32%
-Sat:--------49----441---11%
-Poly:-------24 ---217----6%
-Mono:------55---491----13%
Carbs:------430--1648---42%
-Fiber:-------18-----0------0%
Protein:-----253--1012---26%

Scott S
11-05-2003, 06:33 PM
Originally posted by Seb
Nutella


:drooling:

Seb
11-05-2003, 09:18 PM
lol

eating a banana right now, my total will be well above 4000 calories for the day, after tonight's last meal, which I understand to be quite alot...
if that doesn't achieve the desired bulking effect, then what will?

I'll try to keep this up.

Coke
11-06-2003, 07:10 AM
...nice leg work dude, I'd drop those type of hacks if you ain't fellin'em - ;)

keep up the good work bro - :thumbup:

Seb
11-06-2003, 10:02 AM
that's the thing, they feel awkward, but I really do feel the quads burning afterwards... I'll keep 'em and get used to them, I guess.

thanks for the comments!

I hope I'm able to ingest as much today as yesterday, it will be hard! I have to cut on the fat a bit, I guess...

Seb
11-07-2003, 09:46 PM
All right, today was arms and shoulders day.

start time 1:30pm - 159lbs (I should break 160 by next week, woohoo!!)

SHOULDERS
Military Press
7x105
7x105

Seated DB Press
6.5x60
5.5x60
the .5 is for cheating the last rep

DB Side Raises
11x35
10x35
stricter than last week

TRICEPS
Narrow-Grip Bench Press
8x155
6x155
I admit, I cheated some reps. I'll go lower or the same weight next week and do them better, I promise.

French Press
6x86
7x81

BICEPS
BB Curls
7x96
7x91

Hammer Curls
8x50

--=THUS ENDS WEEK 4 OF THE WBB ROUTINE #1=--

Pretty good workout, I'm starting to cheat on some exercises, I need to kill that trend in the womb before it gets excessive. Too enthusiastic on the weight increases I guess...

Striving for 4,000 calories a day now that I'm counting. I'm having trouble with the carbs/fat/protein split though. I find I have too much fat and carbs in my diet, although it is quite clean. I'd have to eat crazy amounts of meat to establish an equal balance between the three. Or is an equal balance utopic and I should simply concentrate on getting more of everything? I think I'm gaining a little fat, which can be interpreted as a good thing; I'm eating more than enough, my muscles are not missing any nutrients!

Still sore from the ab workout on Wednesday, it's Friday... great!!

I'm seeing some good progress on my legs' size, however I still can't really identify each quadricep muscle properly, so I still have a lot of work to do. But I'm getting there, slowly but surely!

Until next time, I'm signing off.

Seb
11-10-2003, 02:00 PM
--=START OF WEEK #5 OF WBB ROUTINE 1=--

chest and back day today
start time 1:00pm
WEIGHT 161.5lbs[b] WOOOOHOOOO!!!!!

CHEST
[b]BB Bench Press
6.5x195
7x195
forgot to concentrate enough on first set

Incline DB Press
7x80
7x80
did them nice and clean, impressive

Machine Dips
8x285
8x285
people were looking at me weird... one more plate, and I'm running out of weight on that one... it'll be a couple more weeks though.

BACK
Wide-grip Chin Ups
8xBW+35
6xBW+35

Deadlifts
9x205
8x205
these are awesome, I love them, and am getting better.

BB Bent-over Rows
7x185 serious cheating
10x165
the weight on the first set was a mistake, I thought I had put on 165, and was wondering why it wasn't going so well...:eek:

DB Shrugs
12x80

So there I go. Finally broke the 160lbs barrier, for a 7lbs improvement since I started the routine a month ago... Only a little of which is fat.

I am eating a lot right now, about 4,000 calories every day, I'm having lots of trouble eating protein however, I need more meat in my diet. I still don't know what the proper carb/fat/protein split should be...

Imrpovements are starting to be quite visible everywhere, and strength is up like crazy. Should be a good week this week, like most others. Motivation is still sky-high, I will maybe take pictures at the end of this week or at the beginning of the next.

Looking forward to using 200lbs on the bench, and two plates on the deads!!!

Coke
11-10-2003, 05:41 PM
...past of couple sessions were sweet, keep up the great effort and improvements bro! -:thumbup:

Seb
11-10-2003, 08:25 PM
Man, I feel great!
I don't know whether the improvements are actually visible or not, I guess we'll see next week, but I feel so energized and strong and motivated...
Somebody asked me whether I was on steroids or something, which always feels great even if you know it comes from ignorance...

Seb
11-12-2003, 05:10 PM
What's up, here's today's leg workout:

161lbs - start time 2:15pm

LEGS
Squats
8x215
8x215

Hack Squats
9x175
9x175
they still feel weird, but I still feel my quads afterwards...
the bar rubs heavily on the rear of my calves...

Leg Curls
8x115
6x115
first set was particularly strict and slow.
next week the weight goes UP!

BB Straigh-Legged Deadlift
10x180
8x190
finally started using BB for these, DBs were too small
WHY am I lifting 190 for the SLDL and 205 for regular DL?????

Calves Raises
10x205
11x205
12x205
12x205
more equilibrium than last time...

Good overall workout, but I think I could be working the quads harder. Maybe the problem is the hack squats. I never get DOMS in quads, always in hammies.

Forgot to do abs, will do them Friday, no big deal. Last time I felt them for like 4-5 full days!

Why do old obese folks think it's okay to wear tight t-shirts over their beer bellies and keep their underwear for decades? I swear, there were so many holes in this old fart's underwear, nothing was left to the imagination!

Me, on the other hand, I'm sexay! Heh, need some motivation, I need to go women hunting:indian:, I've been alone too long, I long for the embrace of a nice girl... oh yeah and I need sex too.:hump:

Off to watch Terminator 3 tonight, as well as some schoolwork. Damn school!!

Seb
11-14-2003, 02:50 PM
Shoulders, arms and abs.

163lbs:eek:
start time 1:15

SHOULDERS
Military Press
7x110
5x110
improvement

Seated DB Press
8x60
7x60
and strict too!
they were, however, delayed by some guy using MY DBs and MY bench... about 5-7minutes. which explains the good performance.

Standing Lateral Raises
10x35
10x35
the strictness hurts

TRICEPS
Narrow Grip Bench Press
8x155
6x155
weight increase

French Press
8x86
6x86
improving still

BICEPS
BB Curls
8x96
6x96
first set was strict, cheated for last reps of second set.

Hammer Curls
8x50
super strict, so improvement. next time, 55s.

ABS
Jacknife sit-ups
BWx25
BWx25

Decline Sit-ups
BW+45x12
BW+45x10
actually had a girl compliment me on those... hehe... but I was too stupid to continue the conversation. :cry:

Hanging leg raises
BWx17
BWx15

163lbs!!!!!!
that is about EIGHT POUNDS more than when I started, and this is the end of week 5!:cool:

anyways,

--=THUS ENDS WEEK 5 OF THE WBB ROUTINE #1=--

I won't be able to take pictures of my booty this weekend, too busy with schoolwork, but next week or weekend I should. I can't wait to see if there was a visible improvement!

That is all.

Seb
11-17-2003, 10:37 PM
I'm starting to wonder whether it's worth anything posting these routines here AND in Excel... ah well.

--=BEGINNING OF WEEK 6 OF WBB ROUTINE #1=--

Chest and Back
start time 12:00pm
BW: 163.5lbs :)

CHEST

Flat BB Bench Press
6x200
5x200
(200lbs for reps, whooohoooo!!)

Low Incline DB Press
6x85
7x80
went down to 80s to keep perfect form, but wow, another 5lbs improvement!

Machine Dips
8x290
8x295
5lbs more and I'm at the end of the machine's capacity. I have to get a dip belt.

BACK

Chin Ups
7xBW+35
76.5xBW+35
crap. what happened?

Deadlifts
6x225
6x225
:eek:wow. made up for the chins there.

Ben-over BB Rows
9x175
10x175
good show

BB Shrugs
10x85
my forearms were dying after the DLs

Wow. I now know where determination can get me. I was getting ready to do the DLs with a 20lbs increase from last week. Tried to pick up the weight from the ground with my usual form, couldn't do it the first time. I then decided I was going to remove some weight. I pick up the bar, and put it on the rack. Then I tell myself: wait a second, I got this weight up... I can do it again. Several times. So I take the weight from the rack, which puts it at the end of the deadlift movement for me. I then proceed to do 4 reps before my grip gives out. I put the weight back, wipe my hands on my shirt, grab the weight again, and do the last two reps. I was dying. Get some rest, and I'm at it again. Pick up weight, lower it, back up, 3 reps, then grip gives out. Put weight on rack, use proper over-under deadlift grip (had been using overhand up to then), 2 reps. Switch grip, 1 rep.

I understand now that my technique was simply too rigid, I wasn't allowing my body to adjust properly to pick up the weight as efficiently as possible. Basically, from now on, I'll just be careful not to round my back, and I'll pick up the weight however the hell I can, because that's how it works. Crazy ****.

I'M not feeling my lats working that much, wonder why. Maybe I'm not doing the BB rows properly? Should they be targeting the lats? We'll see lat improvements in pictures this weekend.

Seb
11-20-2003, 08:29 PM
I'm writing this today, but it happened yesterday. Ya, it's like going back in time!

legs day
8:00pm
161.5lbs

Squats
7x225
6x225

Hack Squats
8x185
8x185

Leg curls
8x120
5.5x120

Straight-legged Deadlifts
9x205
7x205

Calves Raises
10x210
11x210
11x210
12x210

Felt good, am feeling the DOMS today even in the quads, so things are going great. Surprised at the light weight though, especially considering the time of the day, but I really hadn't eaten much prior to that point. Anyways, pressing on. Tomorrow is the last day of week 6.

Seb
11-22-2003, 04:53 PM
Site was down yesterday, so again, this is one day late.

Shoulders and Arms day
started 3:15pm
163.5lbs

SHOULDERS

Military Press
7x115
6x115

DB Shoulder Press
7x60
7x60 cheated last rep

DB Side Raises
11x35
10x35

TRICEPS

Narrow Grip Bench Press
6x160
6x160

French Press
7x86
6x86

BICEPS

BB Curls
7x96
6x96

Hammer Curls
5x55
drop to 3x50

Abs

Decline Sit-ups
BW+45x14
BW+45x10

Jacknife
BWx20
BWx20

Hanging Leg Raises
BWx20
BWx13 slower

--=END OF WEEK 6 OF WBB ROUTINE #1=--

Good workout, my abs hurt today. Went real strict on all exercisesm, as much as possible, so even if weights didn't go up for all exercises, definitely there are some more improvements.

My abs are slowly disappearing, which I guess means I'm eating enough... I'll take it as a good sign, I guess, although it is pretty depressing.

Pictures to come tomorrow night, most likely.

Seb
11-26-2003, 09:18 PM
OK, the past couple of days have been pretty crappy, and it's not looking up.
First, I had to work Monday, which means I had to work out Tuesday and Wednesday (today), i.e. two days in a row. Not good.
Second, my weights are not increasing this week, and my BW isn't either, in fact it's decreased 2lbs.
Third, my motivation and general spirit are loooow. I'm lacking sleep due to school work, and I just cannot get over my ****ing bitch of an ex-girlfriend.
Sooo, here it goes, I'll post yesterday (Tuesday) first.

start time 3:10
161.5lbs

CHEST
BB Bench Press
6x200
6x200

DB Incline Bench Press
6x85
7x80

Machine Dips
8x300
7x300

BACK
Chin Ups
8xBW+35
6.5xBW+35

Deadlifts
8x225
7x225 grip gave out

Bent-over BB Rows
11x180
8x180

DB Shrugs
11x85

so you can see that I didn't increase the weights that much on a lot of exercises, although improvements are everywhere in terms of strictness. but the BW decreased again, not a good sign!

Seb
11-26-2003, 09:22 PM
Today's workout

LEGS
started 3:00
163lbs (ok)

Squats
7x225
7x225

Hack Squats
9x195
7x195

Leg Curls
8x120
6x120

Straight-legged Deadlifts
8x215
8x215 I think I used my lower back too much on this, or did I feel it more thanm usual because I had my back workout yesterday?

Calves Raises
12x215
11x215
10x215
12x215

same as yesterday, relatively crappy workout with low energy and motivation levels. am I lagging because it's been too long on the same routine, or is it because of the lakc of sleep and excess of school work? we'll see next week I guess!

Seb
11-26-2003, 09:23 PM
I just wanted to say... I need motivation. I hope I receive Pumping Iron soon, ordered it a couple days ago on Amazon, it should arrive incessantly.

I need a partner, either in life or in the gym, to give me a kick in the ass and raise my spirits. I have none though. ****.

Seb
11-29-2003, 10:39 AM
well, the down seems to be over, although I still need more sleep... stupid school!
I just realized something: starting next week, it will become VERY hard for me to work out at all, let alone with the regularity I've enjoyed lately, as I'll start working 6 days a week with 9:30-9:30 shifts... This will suck. I have to find a way, either get off work a little early, or get in a little late, or... I don't know, but I'll HAVE to find a way.

so yesterday was arms and shoulders day, and here it is for your viewing pleasure!

start time: 2:30
BW: 164

SHOULDERS

Military Press
7x120
5x120

Seated DB Press
9x60
7x60

DB Side Raises
11x35
11x35

TRICEPS

Close-grip BB Bench Press
8x160
7.5x160

French Press
8x86
6x86

BICEPS

BB Curls
8x96
5.5x96

Hammer Curls
7x55

ABS

Decline
14xBW+45
10xBW+45

Jacknife
16xBW
16xBW

Hanging Leg Raises
15xBW
13xBW

and there ends week 7 of the WBB routine #1

Seb
12-07-2003, 04:57 PM
Hokay, haven't posted in a while, but I did keep working out though.

01/12/2003
3:00pm
164.5lbs

CHEST

Bench Press
7x200
6x200

Incline DB Press
8x85
6x85

Machine Dips
7x305
6x305

BACK

Chin Ups
8xBW+35
6xBW+35

Deadlift
8x235
7x235

Ben-Over BB Rows
10x185
7x190 bad form

DB Shrugs
10x90
drop to 3x85

Seb
12-07-2003, 05:00 PM
03/12/2003
3:30pm
164lbs

LEGS

Squats
8x225
8x225

Hack Squats
8x205
8x205

Leg Curls
6.5x125
7x120

Straight Legged Deadlift
8x220
8x220

Calves Raises
12x225 flat
11x225 raised
12x225 flat
12x225 raised

Seb
12-07-2003, 05:07 PM
05/12/2003
3:00pm
166lbs

SHOULDERS

Military Press
7x120
6x120

Seated DB Press
8x60
7x60

Side Raises
8x40 drop to 3x35
5x40 drop to 6x35

TRICEPS

Close-grip BB Bench Press
9x165
5.5x170

French Press
8x86
5.5x86

BICEPS

BB Curls
8x96
6x96

Hammer Curls
7x55

Cable Curls
8x150

ABS

decline
15xBW+45
12xBW+45

jacknife
18xBW
15xBW

[/B]hanging leg raises[B]
17xBW
12xBW

Seb
12-07-2003, 05:11 PM
so I took measurements today, unpumped.
good news, after 8 weeks of following WBB routine #1:

biceps: were 14", now 15"
thighs: were 21", now 22"
calves: were 14", now 14"
waist: was 31", now 32"
chest: was 39", now 41"
forearms: previously unmeasured, 12

so improvements all around!

pictures shall follow later.

midee1
12-10-2003, 03:32 PM
Awesome gains Seb.

32" waist.

:scratch: is there really such a thing. I thought that ranked right up there with Bigfoot. :D

Seb
12-16-2003, 02:40 PM
thanks midee!

ok, now for the latest workouts:

08/12/2003
start time 5:20pm
166lbs

CHEST
BB BP
8x205
7x205

DB Incline Presses
5x90
6x85

Dips (machine was broken)
20xBW
16xBW

BACK
Chin-ups
8xBW+35
6xBW+35

Deadlifts
8x245
8x245

Bent-over BB rows
11x185
8x185

DB Shrugs
14x90

Seb
12-16-2003, 02:42 PM
10/12/2003

start time 10:15am
167lbs

Squats
7x235
7x235

Hack Squats
8x215
8x215
*bad form but good feeling in quads

Leg curls
7x125
7x120

SLDLs
8x220
8x220
*feeling in lower back, poor form?

Calves Raises
12x225
13x225
15x225
11x225

Seb
12-16-2003, 02:46 PM
12/12/2003

start time 10:30am
169lbs!!

SHOULDERS

Military Press
8x120
6x120

Seated DB Press
8x60
6x60

Side Raises
12x35
10x35

TRICEPS

Narrow Grip BB Bench Press
7x165
6x165

French Press
8x86
7x86

BICEPS

BB Curls
9x96
7x96

Hammer Curls
8x55

Cable Curls
8x150

Seb
12-16-2003, 02:49 PM
15/12/2003

start time 10:30am
168.5lbs

CHEST

BB Bench
7.5x205
6x205

DB Incline Bench
8x85
6x85

Dips (machine still broken)
19xBW
16xBW

BACK

Chin-Ups
6xBW+35 (drop to 3xBW)
5xBW+35 (drop to 3xBW)

Deadlifts
8x245
8x245

Bent-Over BB Rows
11x185
9x185

Shrugs
10x90

Seb
12-16-2003, 02:50 PM
so there you have it.
pictures will come shortly.
I'm actually very busy with work around this time of year, so it's hard for me to do the usual religious updates, as I don't spend much time on the computer...

Seb
12-16-2003, 03:27 PM
heh, you reminded me...
this thing is actually more complicated than I initially let on.

in fact, why not write the details here, you never know, I might just get good advice from you guys, and besides, writing out my thoughts always helped. this is a journal after all...

OK, here goes: I'd been going out with this girl for 3 and a half years. On and off, mostly on though, we had "breaks", so it wasn't silky smooth, but I was pretty sure I loved her and she loved me back. But then again, what the hell could I know, that was my first serious relationship, and so was it for her.

Anyways, last summer, she decides to go to California. I knew it was going to suck spending the summer without her, but hey, that's what she wanted to do. So I lent her some money so she could go. She stayed for the whole summer, never calling, seldom writing, it blew. She comes back, decides to break up with me. Couple months later, we get back together, take a trip to New York with the money she gave me back (with negative interests, but anyway). To the best of my knowledge, no other guy involved. But I was about to discover the best of my knowledge as worth about nothing.

This past summer, she decides to go again. This time we leave on better terms, so I'm pretty confident. I lend her money again. We speak more often than the last year, I pay her credit card bills because she's not earning as much as she's spending over there. I'm in the hole for $2,200 (ok canadian, but still). She suddenly stops calling, I go get her at the airport, no love, nothing, not a kiss. I'm pretty pissed. Get her back to her place, no contact for days, then I decide to call her to see what's up.

She admits she cheated on me with some ****er over there. Ouch. And she's still involved with him long-distance. And she's going back for two weeks in October. Now that hurts. But I'm a dumbass, and instead of severing any tie with her and getting back my money one way or the other (she's got nothing left), I decide I may want to stay friends with her. I guess because of the lack of closure.

So we see each other a couple times. Then she goe to California for her two-week trip. That was back in October, maybe early November. Since that time, I haven't heard from her. Not a peep. She could be dead, I wouldn't know.

So now what the **** to I do? Tried to call her cell, no ringing, nothing, bogus message from the phone company. I think I'll call her house (not evne sure she still lives there) today.

Now what the hell do I tell her? I have no clue, but I need to find out, I'm curious about her whereabouts. Of course, I now hate her with all my being, but I'm still in for a lot of money and I want to get it back. And as I said, I'm curious, what happened to her?

So what do I do now?

Seb
12-17-2003, 01:08 PM
Hey StevenEric, thank you so much for your kind words. It really touches me that you'd take all that time to write all this, and I am grateful for that. For the most part, you were right on, which is kinda freaky, although I think I was pretty transparent in my description of the facts... that, and you seem to be a very perceptive individual (do you work in the field?).

I knew (on a deeper level) all the things you said, but seeing them black on white really hits home... The only thing left to do for me is to get closure by getting my money back, and then cutting any tie I had with her. I guess it's kinda hard to realize, after spending 4.5 years with someone you envisioned your long-term future with, that it was all a big mistake and you were fooling yourself all along.

Again, thanks for the help, and for the nice comments you made. I do think I deserve better. Just gotta get back on the saddle, which is kinda hard, as I don't want to meet someone in the usual "young people" places (clubs, bars, etc.)...

P.S.: by the way, I'm okay, it's not like I stopped living or whatever, I think all of this irritates me more than it saddens me... I want to get it over with. And I already found positives to all of this, as I said in my first post, I've got more time to myself now, so I can watch any movie I want, go out with my friends, and most importantly, work out!!

midee1
12-17-2003, 03:37 PM
let me tell you about meeting people in all those bars etc. Once I said to my friend Jim, "How can you find any quality at a bar" He stopped dead in his tracks and said to me, "I am a quality person and I'm going to the bar." He was right. Quality people are all around and when you move on a little bit, you will most likely see they have been waiting for you all along.

Just my 2 cents Seb. I actually met Mistress Dee in a bar. We have been happily married going on 12 years. I don't know a whole lot about your background such as age but let me tell you in my opinion losing love hurts but you cannot dwell on it forever. Move on. To coin an old phrase "There are more fish in the sea"

Hope this helps a little. Best of luck.

Seb
12-17-2003, 05:15 PM
Thanks Steve. I actually just received an answer to an email I sent her two days ago. Apparently she had an infection in her eye and couldn't see, so no emails, and she has no money because she couldn't work.
I usually wouldn't have doubted her, and my initial reaction was one of guilt, but then I realized that wasn't the first time she turned things around on me to make me feel guilty about stuff.
Even being sick doesn't make it rigt to leave and never give any news when you owe so much (not just monetarily) to someone else.

I do remember the good sometimes, but right after that comes the bad, which I guess is ok since it prevents me from thinking too highly of her and having regrets.

I wouldn't go so far as saying I was suffering, but my ego certainly did, and I still had that unresolved niggle in the back of my mind. Anyways, we'll see what happens, but I will definitely hold into consideration your remark that it may not be worth it to try and get back the money if it's too costly emotionally.

Thanks again! I should've started a journal 4 1/2 years ago, maybe it would have saved me time.

As for the reasoning that if I go to the bars, there must be quality people there... I usually don't go to bars, I avoid them in fact. Which is not to say that I think bar people are not of high quality, just maybe not my type of people... then again, how would I know what my type is?

Seb
12-17-2003, 05:22 PM
thanks as well midee.
I guess I'll give the club/bar scene another couple tries. Maybe I tried to get back on the saddle too early, I don't know...

Seb
12-17-2003, 05:23 PM
oh, and pictures are available on my pictures thread:
http://www.wannabebigforums.com/showthread.php?p=682825#post682825

donraja
12-17-2003, 11:31 PM
hey Seb.. just found your journal through the pictures thread. That's a pretty sad story = (. I wish you all the best in the future and hope you can put this all behind you soon!

Seb
12-18-2003, 10:13 PM
hehe, not hard to imagine, I've got local friends doing basically the same. it's sinking in... I guess you can't change your perception of somebody you knew for so long in an instant, but now I'm starting to really see her for what she is.

I'll post two workouts tomorrow, yesterday's and tomorrow's.

Seb
01-13-2004, 09:44 PM
well, I finally have time (actually I don't, I'm just telling myself that) to make an update here... have no fear, I kept on training pretty well throughout my absence from the forum.

I experienced an expected hiatus during the end of december/early beginning of january, due to work totally preventing me from a) getting good rest and a proper nutrition and b) actually going to the gym.

So I'm now in the second week of my comeback with some tweaks to the WBB routine #1, which I expect to keep for a little while longer, until I stop making gains.

I'm not going to post all my workouts here manually, but I did update my Excel file tonight, so I'm uploading it for your viewing pleasure. You can thus easily gauge my surprisingly good progression until the slight plateau at the end, where I was more tired because of school and job interference. Simply making it to the gym isn't sufficient, or so it seems...

the next step, tomorrow most likely, will be to post the beginning of the 2004 season, also in Excel format to save time. I shall also make comments on my current physical and mental conditions. 'till then, tata!!

Scott S
01-13-2004, 11:04 PM
Hey, welcome back!

Seb
01-20-2004, 10:14 AM
Well, sorry for the delay (as if anyone really cared...)!
Attached is an Excel file (zipped) of the beginning of the 2004 Winter season.
I would like to say things have been going great and I've been enjoying great progress, but that's not true. In fact, I've been stagnating for a while now. I started to see the curve flatten out at the end of 2003, and now it's confirmed, I am not improving much, if any on some exercises. I do still get sore, however, which means that there has to be SOMETHING happening, but as suggested, I'm going to switch to the WBB routine #2 after I complete this week.

Otherwise, I'm in pretty good shape, I had a temporary scare when I started to see my abs disappear a week an a half ago, but it's all better now, I'm eating better (concentrating on protein [MEAT], avoiding sugar and fat as much as possible) and I've started working out regularly again.

Psychologically, I'm doing a lot better, I spent a whole week with a friend I hadn't seen in a long time, we went out and hanged out and just otherwise had a lot of fun, which was good for morale, and I've started to progressively come out of my shell and actually talk to women, and surprisingly, pretty hot ones seem to be interested in me... More detail will ensue as that area develops, but suffice it to say that my self-esteem has been restored.

Motivation-wise, things are excellent, I'm still enjoying the gym.

I'm going to have more free time in the next few months, which will be spent SKIING. I've started up again after 2.5 years of abscence from the slopes, it was great and very hard on the legs, which is a good thing. I plan to go skiing about twice a week every week until the end of the season.

Anywho, that's about all, I'll try to update this journal more regularly from now on, and not just with zipped Excel files, but explicit training logs. 'til next time, ta-taa!

Seb
01-21-2004, 10:40 PM
No leg workout today (Wedsnesday). I may do one tommorrow, but it is not required since I went skiing today, and I am already sore; I pushed myself to the limits of my muscular endurance, which apparently isn't very far...

Seb
01-27-2004, 10:25 PM
so I did go skiing, and I didn't do the leg workout, as my legs were thoroughly exhausted from the skiing. good feeling.

I did work out on the 23rd, however, and here's what happened:

23/01/2004
5:00pm
165lbs

SHOULDERS

Military Press
7x120
7x120

Seated DB Press
8x60
6x60

Standing DB Side Raises
10x40
10x35

TRICEPS

Close-grip BB Bench Press
8x160
7x160

French Press
8x86
7x86

BICEPS

Standing EZ BB Curls
7x96
7x96

Alternate DB Hammer Curls
8x55

Standing BB Cable Curls
7x160

no abs workout, which I felt guilty about.

Seb
01-27-2004, 10:32 PM
WBB ROUTINE #2 STARTS HERE

Yes, today was the day I started WBB Routine #2. Numbers first, impressions after.

27/01/2004
3:00pm
165lbs

CHEST-BACK

DB Incline Press
12x75
9x80

Close Grip Chin-ups
8xBW+30 - 2xBW immediately
8xBW+20

Flat DB Flies
11x35
11x35

Deadlifts
12x205
11x205

Decline BB Bench Press
10.5x185
9x185

Seated Cable Rows
10x195
8x195

WOW. I hadn't gotten that kind of a pump for a LONG time. I don't know what the long-term results will be, but it sure feels damn good doing it! My forearms were also pretty toast, what with the chins and deadlifts... No problem with any exercise as far as form, I'm pretty used to most of them.

I wuill probably go skiing tomorrow, so I may not workout the legs, but I certainly will do it Thursday, and hopefully the curl-jockey day will follow on Friday. I know skiing throws my schedule out of whack completely, but it's worth it, I'm having fun.

'Til next time, be good!

Seb
02-02-2004, 10:51 PM
catching up on the journal entries... I really should do them right after each workout.

so day 2 (legs) of the WBB#2 was on 28-01-04 at 2:45pm
weigh-in: 164lbs (1lb down)

Squats
15x185

Leg Press
21x270

Leg Extensions
13x135

Hamstring Curls
8x120
9x110

Seated Calf Raises
18x80
Standing Calf Raises
23x185

ABS
Decline Crunches
10x45
10x45
10x45

Russian Twist
15xBW
17xBW

As can be seen, I was adjusting my weights, this range of reps is unknown to me. The pump was there as it hasn't been for a long time, however the workout was far from taxing overall, despite good intensity, and I got no soreness from it. Let's wait and see if it works once I get my weights and reps correctly. At the very least, it should help me tremendously with my skiing, because that's exactly the same kind of fatigue I get during a run.

Seb
02-02-2004, 10:54 PM
skipped the Biceps, Triceps, Shoulders workout due to work-related commitment.
not that bad, as I felt some fatigue in my arms from the first workout.

I did go skiing on Friday (30-01-04) however.

Seb
02-02-2004, 11:00 PM
02-02-2004
2:00pm
164lbs (same)

CHEST-BACK

DB Incline Press
10x80
9x80

Close-grip Chins
10x20
9x15

DB Flies
11x40
10x40

Deadlift
11x215
9x215

Decline BB Bench Press
11x185
9x185

Seated Cable Rows
11x195
10x195

Man, I was SPENT after that workout. I was like a zombie for hours, I hadn't eaten enough before the workout. I haven't had that feeling for ages, or so it seems, feels good! Feeling the soreness already tonight, weights were good and kept me in the proper rep range. Legs tommorrow, hope for better results than last week. Will definitely do day 3 on Thursday.

Seb
02-03-2004, 12:47 PM
back to a regular posting schedule, yay!

03/02/2004
1:30pm
163lbs (1lb down)

LEGS

Squats
21x155

Leg Press
20x300

Leg Extensions
12x135

Hamstring Curls
9x120
8x120

Seated Calf Raises
23x70

Standing Calf Raises
25x135

ABS

Decline Crunches
45x11
45x10
45x10

Russian Twists
BWx16
BWx17

Great pump, especially in the quads, but I felt that last week as well, and did not feel any soreness. On the other hand, my back has progressed in leaps and bounds in the past months, and it doesn't usually feel sore either, so DOMS seems not to be required for growth.

I've also started eating more again, realizing my BW was actually dropping, so lots of meat is being consumed, as well as lots of dairy products, for protein intake.

I should go skiing tommorrow, we'll see how my legs feel then. I'm a little bit concerned that the skiing is hampering precious resting time for the legs and maybe the lower back, but I'm certainly not about to sacrifice that on the altar of bodybuilding, so tough luck. Besides, my legs have rested enough in the past years, they can work now. Maybe the constant pressure will shock them into growth, who knows?

Anyhoo, next workout day on Thursday, first Shoulders, Tris and Bis workout on the new routine, we'll see what comes out of it.

Seb
02-05-2004, 10:21 PM
Shoulders, Triceps, Biceps today.
First time I did this workout, as I missed it during the first week of WBB#2...

05-02-2004
6:45pm
164lbs (up 1lb)

SHOULDERS

supersetted
Seated DB Press
Standing DB Lateral Raises
Front DB Raises
supersetted

6x55 6x60
6x35 6x35
6x35 6x35

TRICEPS

Incline Skull Crushers
12x66

Decline Skull Crushers
11x66

Dips*
12xBW
11xBW

BICEPS

Incline DB Curls
10x35
9x35

Hammer Curls
8x50
9x45

*Really strict on the dips, going down sloooooow... Kept my elbows real close, and my upper body as upright as possible. There was intense stress on the pecs, but mainly it was the triceps, so I guess it's working. My tris are pretty easy to hit anyways. I wish I had a weighted belt to add weight to this exercise, but on the other hand it would probably make me cheat if I increased the weight. So I'll just keep it super strict.

Other than that, everything went great, I don't know whether I should aim for exhaustion on the seated DB presses, or keep in mind that I still have to use a decent weight on the side and front raises...

I felt great and thought I looked great with the pump at the end of the doctor, so all in all it was a good workout I think.

Seb
02-07-2004, 03:59 PM
quick addendum: I went skiing on Wednesday (easy) and Friday (hardcore).
today Saturday, my legs are not sore, but still feel tired.
I don't know what I'll have to do to get them sore...