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donraja
12-12-2003, 10:48 PM
woo... Finally made it to the land of the journals lol. Been putting this off for awhile but since exams just finnished and I have some free time I've decided to start my own journal! I've gained alot of weight since I started and im at 5'7" @145lbs. I wasn't sure whether or not I should continue to bulk since I have a bit of bodyfat (can't see abs AT ALL). But after a month of hovering at 145lbs I finally decided to bulk since I don't look that big yet and... since it's the holidays i'll be eating alot anyway. :D

Goal:
Slow bulk to 160lbs By mid April 2004.

Currently in the middle of WBB Routine #3. Will be using that for about a month or so then i'm planing to switch to HST.

No training today (Friday 12th), too sick. Hopefully tommorow I can do arms. The whole week has been a mess training/diet wise due to exams and being sick. Only managed to do Chest/Back on Monday. Will do Arms before Legs tommorow so that i'll have more recovery time for my arms till they get worked on chest day which will be on Tuesday.

Saint Patrick
12-12-2003, 11:00 PM
good luck w/ the bulk

drew
12-13-2003, 12:32 PM
Good luck Don. Time to beef up man. :spam:

donraja
12-13-2003, 06:02 PM
Saint Patrick, Drew: Thanks for the encouragement fellas!


Training Log: Saturday December 13th 2003

In Da Gym
:strong: Shoulders, Biceps, Triceps :strong:


Military Press 90x6, 85x7
Lateral Raises: 20x5, 15x10
Dips: BW+25x6, BW+25x5, BW+20x7, BW+20x6
Skullcrushers: 50x6, 48x10
Barbell Curl: 70x6, 60x9
Concentration Curls: 30x4, 22.5x8
Hammer Strength Shrugs: 180x12, 230x10, 250x7
Static Holds: 70 For 40 Seconds, 60 For 35 Seconds, 50 For 30 Seconds


In Da Kitchen

Total Calories: 2602
Protein: 193 grams (31%)
Carbohydrates: 310 grams (44%)
Fat: 70 grams (25%)

Comments
Although I felt a bit better today, I dont think I shouldve gone to the gym. Felt like throwing up all through the workout and was a bit dizzy (which was probably due to the EC I took 20mins before workout). Oh well, I had fun though.

Weird thing happened in the gym... after my 2nd set of dips my ears and one side of my nose were all blocked so i decided to hold my nose and blow to clear it up... well i blew really hard and tears sorta.....squirted out my left eye.. was weird.. had to go look in the mirror to see if everything was still in place LOL.

Looking forward to legs tommorow!

Saint Patrick
12-13-2003, 07:35 PM
In Da Kitchen

Total Calories: 2602
Protein: 193 grams (31%)
Carbohydrates: 310 grams (44%)
Fat: 70 grams (25%)


LOL I'm cutting on the same # of cals :D (more fat/protein, less carbs though).

You may want to drop the EC for a while, I don't think it'll help you a whole lot while bulking.

donraja
12-13-2003, 09:19 PM
Saint Patrick: lol thats funny. although im not sure if this amount of calories will allow me to gain 0.5 to 1lb a week yet, im just experimenting for now. I may up it another 200 cals next week. As for the EC, i just take it once a day and only on the days I workout for the extra energy boost, would it still be detrimental to my bulk?

drew
12-14-2003, 09:21 AM
Yeah, the EC probably won't help your bulk at all. Even taking it once a day. I would drop it, or watch your weight and increase your calories to balance it out.

donraja
12-14-2003, 06:51 PM
Drew: I'll try to up the calories a bit to make up for the EC.


Training Log: Sunday December 14th 2003

In Da Gym
:strong: Legs :strong:


ATF Squats 130x6, 130x10
Leg Press: 225x6, 225x10
Walking Lunges: 25x6, 20x10
Seated Calf Raises: 50x2
Standing Calf Raises: Skipped


In Da Kitchen

Total Calories: 2500
Protein: 180 grams (30%)
Carbohydrates: 295 grams (44%)
Fat: 72 grams (27%)

Comments
Not that sick anymore, just a slight runny nose and a cough.

Leg day went well except for the Calf workouts. I had EXTREME cramping in both of my calves on the first set of seated calf raises. I reduced the weight and tried again and it didn't even help. I think the cause of it might be due to the fact that im not getting enough potassium too much sodium in my diet thus causing an electrolyte imbalance.

Calories a bit low today.. must eat more tommorow!

drew
12-14-2003, 07:30 PM
Nice leg work Don. You might want to try your standing calve raises first, and make sure to stretch them, especially after squats.

donraja
12-16-2003, 12:52 AM
Drew: Thanks! Was a great workout. Had a new PR on the leg press! I'll give the calves a try before everything else. Have you ever tried it? Does it affect the rest of your training at all?


Training Log: Monday December 15th 2003

In Da Gym
:( No Training Today :(

In Da Kitchen

Total Calories: 1772
Protein: 110 grams (26%)
Carbohydrates: 260 grams (57%)
Fat: 33 grams (17%)

Comments
Calories recorded were right before I went to Denny's, which was around 11pm. I had 4 chicken strips, hash browns, corn and one and half glasses coke.

My belly sticks out soooo much when i eat something... its really discouraging... i always feel fat. argh! I guess its because i'm carrying most of my bodyfat in my stomach and lower back. :mad:

drew
12-16-2003, 10:50 AM
Well, you really want to do your big lifts first, which is why you should do calves last. But try it and see how you like it. It's all about what works best for you. Keep it up man.

Dedicated
12-16-2003, 11:20 AM
Hey nice journal, goodluck with your goals:).

clvmike19
12-16-2003, 11:31 AM
Lookin good man.....now back to eating.

donraja
12-16-2003, 09:25 PM
Drew: hmm.. i think i rather do my big lifts first. If anything i'll just do them on their own day.
Dedicated: Thanks! :)
clvmike19: Thanks man! I definitely gotta get my eating on! :burger:


Training Log: Tuesday December 16th 2003

In Da Gym
:strong: Chest and Back :strong:

8 To 12 Rep Scheme


Incline DB Press: 50x7, 40x11
Dips: BW+15x9, BW+15x9
Flat Flyes: 30x8, 22.5x9
Deadlifts: 165x10, 165x9
Barbell Rows: 105x9, 100x9
T-Bar Rows: 65x8, 55x9


In Da Kitchen

Total Calories: 2103
Protein: 176 grams (36%)
Carbohydrates: 244 grams (43%)
Fat: 46 grams (21%)

Comments
Was so gloomy and rainy outside that i slept all frikken day. Being SORE as hell from Sunday's leg workout didnt help either. Since i slept so much i didnt get to eat a whole lot.

Workout kicked a$$ though! Except for the Incline Dumbbell Bench Press, which kinda sucked.

Well today a lil arguement with my workout partner. We basically do the same routine but he doesn't do free weight squats, deadlifts or barbell rows. He always says it's gonna mess up his back. So today we separated and I went to do my deadlifts. I usually take my time (doing warm up sets, checking form alot) before i do my actual set. Now I finnished my first set and I was feeling kinda dizzy so i was leaning against the squat rack and he goes "YOU'RE NOT DONE YET!? I just did 4 sets of pulldowns and 3 sets of pec-dec flyes." And i'm like "man wtf? i had to warm up and im feeling dizzy, so im taking a break" then he says "Deadlifts are waste of time.. you shouldnt have to rest so long between a set.. if you do then its not an excersise and thats why i'll never do them." And I wasnt in the mood to argue anymore so i just said that he should try them and then talk.
But I guess i do take a while between sets on my deadlifts... about 3mins or so. I dont think its that bad? :confused:

drew
12-17-2003, 08:07 AM
Looking good man.

Don't listen to your friend. Deadlifts are a great massbuilder and will strengthen the back greatly. 3 minutes is fine for a rest. Sometimes I need more than that. With 2 sets and a warmup, it can take me 15 minutes for deads.

donraja
12-17-2003, 09:32 PM
Drew: Yeah.. i take about that long as well for my deads. And I never planned on listening to him lol.


Training Log: Wednesday December 17th 2003

In Da Gym
:( No Training Today :(

In Da Kitchen

Total Calories: 2370
Protein: 184 grams (33%)
Carbohydrates: 284 grams (44%)
Fat: 56 grams (23%)

Comments
Slept alot during the day again. Guess it was because i didn't fall asleep until 4am last night and woke up at 10:30am.

Did some grocery shopping tonight. Hopefully, i'll be eating more tommorow.

donraja
12-18-2003, 10:28 PM
Training Log: Thursday December 18th 2003

In Da Gym
:strong: Legs :strong:

8 - 12 Rep Scheme


Squats: 135x8, 135x9
Leg Press: 230x9, 230x9
Barbell Lunges: 45x12, 45x8
Seated Calf Raises: 40x7, 40x10, 40x10
Standing Calf Raises: 150x10, 100x25


In Da Kitchen

Total Calories: 2221
Protein: 152 grams (28%)
Carbohydrates: 205 grams (35%)
Fat: 90 grams (37%)

Comments
Sleep sux a$$ once again! Didn't fall asleep until 4:30am or so... got out of bed at 1:30pm!

Leg workout was great today. Only thing, there were no girls at the gym tonight... that was a first. I guess cause it was a bit chilly tonight so the ladies stayed home lol. HOWEVER, my calves are way better. There was SOME cramping but not as bad. I started to supplement with Potassium Citrate today, so im guessing that's working.

Went to mall bought my mom a mp3 cd player for her SUV. Gotta do more xmas shopping tommorow. GRrr.. I hate xmas... such a commercialized holiday.

donraja
12-19-2003, 11:23 PM
Training Log: FridayDecember 19th 2003

In Da Gym
:strong: Shoulders, Triceps, Biceps :strong:

8 - 12 Rep Scheme


Military Press: 90x7, 85x7
Lateral Raises: 17.5x8, 17.5x10
Dips: BW+25x7, BW+15x8
Close-Grip Bench Press: 110x7, 100x6
Barbell Curl: 65x8, 60x10
Hammer Curls(With 21lb Hammer Curl Bar): 51x8, 51x9
Hammer Strength Shrugs: 200x12, 235x10, 250x7
Static Holds: 70lbs for 20 Secs, 60lbs for 35 Secs, 50lbs for 30 Secs


In Da Kitchen

Total Calories: 2363
Protein: 116 grams (21%)
Carbohydrates: 306 grams (47%)
Fat: 82 grams (33%)

Comments
Workout kinda sucked... wasn't really into it.. guess i shouldnt have gone today. I was supposed to workout Saturday but i was bored so i just went today.

The weirdest thing happened while i was there though... This guy that i see almost everytime i go to the gym was there. He's very quiet and walks around with a notebook like me (we're the only ones that do this). So i thought he was pretty cool. However, today i was doing my close-grip bench press on a bench next to him. He was just sitting on the bench staring at the bar for some reason. I finnished my set and go over to do my hammer curls and he suddenly just jumps up off the bench and starts walking briskly towards one of the mirrors in the gym while taking his shirt off. Then he proceeds to flex his chest muscles sayin "YEA" "YEAH" with each flex.... everyone was like... :eek:

donraja
12-22-2003, 08:31 PM
Haven't been posting in awhile... guess i was lazy. Anyway, i'm preparing for my first HST cycle. I tested my 15 rep maxes today.. damn HST is some serious sh!t! Anyway, here's how it went:


Squats: 115x12
Leg Press: 205x15
Flat Bench Press: 115x10
Dips: BW+20x8
Deadlifts: 145x15
Barbell Rows: 85x15
Shrugs: 205x15
Military Press: 75x8
Lateral Raise: 15x10
Seated Rear Lateral Raise: 5x15
Barbell Curl: 50x15
Close-Grip Bench Press: 90x15
Standing Calf Raise: 120x15
Weighted Crunches: 5x15
Hanging Leg Raises: Body Weight


I have made some adjustments to the weights because i was not able to complete 15 repitition or the excersise felt too easy. Here are the adjustments:


Squat: 110 lbs
Flat Bench Press: 110 lbs
Dips: BW+10 lbs
Military Press: 65 lbs
Lateral Raise: 12.5 lbs
Seated Rear Lateral Raise: 7.5 lbs
Weighted Crunches: 10 lbs


Diet's been ontrack for the past few days.. a bit of junk food but at least im getting enough calories.

drew
12-23-2003, 09:15 AM
Great work Don, keep it up.