View Full Version : Diego's Journal

02-04-2004, 09:00 AM


I'm going to keep my journal here of life (off course mainly on training :p ).

Started one ages ago but it kinda dissapeared as i wasn't commited enough but this time round i plan to keep it 100%.

I'll be posting my diet, training regime and stats shortly.
And when i get my damn digi cam working again i'll get some pics up (if they're not too embarassing).


02-06-2004, 07:05 AM
Training Schedule

here's my traing schedule at the moment.
i'm doing a 3 day a week, pull, push, legs split:

monday, pull day:

lats - pulldowns - 3 sets
side delts - upright rows - 2 sets
back - deadlifts - 3 sets
traps - shrugs - 2 sets
rear delt - seated lateral raises - 2 sets
biceps - barbell curls - 3 sets
biceps - hammer curls - 3 sets
abs - hanging hip raises - 2 sets (unweighted)
abs - crunches - 2 sets (unweighted)

wednesday, push day:

chest - bench press - 3 sets
upper chest - incline bench press - 3 sets
chest - pullovers - 2 sets
front delt - machine behind neck press - 3 sets
triceps - pushdowns - 3 sets
triceps - tri dumbbell extension - 3 sets
abs - hanging hip raises - 2 sets (weighted)
abs - crunches - 2 sets (weighted)

friday, leg day:

quads - squats - 3 sets
quads - leg extensions - 3 sets
hamstrings - straight leg, straight back deadlift - 2 sets
hamstrings - leg curls - 3 sets
calves - sled calf raise - 3 sets
calves - mith calf raise - 3 sets
tibs - reverse calf raise - 2 sets
abs - lying hip raise
abs - twisting situps

02-06-2004, 08:44 AM


I'm going to keep my journal here of life (off course mainly on training :p ).

Started one ages ago but it kinda dissapeared as i wasn't commited enough but this time round i plan to keep it 100%.

I'll be posting my diet, training regime and stats shortly.
And when i get my damn digi cam working again i'll get some pics up (if they're not too embarassing).


Welcome to journal land here's some :spam:

I wouldnt worry about your pictures being embarrassing everybody here is so helpful with their comments. I know posting my pics was very hard but i am glad i did.

GOOD LUCK with your goals

02-06-2004, 07:11 PM

meal frequency: 5
total caloric intake: 2650cal (16)
150 g/ 600 cal protein (.8)
350 g/ 1400 cal carbohydrate (50%)
75 g/ 650 cal fat (25%)
5 l water

per meal:

530 cal
30 g/ 120 cal protein
70 g/ 280 cal carbohydrates
15 g/ 130 cal fat
1 l water

02-07-2004, 06:59 AM
Party On Man!!!!!!!!!!!

02-11-2004, 02:55 PM

76kg (167.5 lbs) (+.8 lbs)

02/02 75.6kg (166.7 lbs)

26/01 75.7kg (166.8 lbs)

19/01 75.3kg (166.1 lbs)

12/01 74.4kg (164 lbs)

02-11-2004, 03:02 PM

due to my slowing in weight gain over the last few weeks i've upped carb intake by 20g a meal to 90g.

i probably will up protein intake to .9g per lb weight from next weekend


meal frequency: 5
150 g/ 600 cal protein (.8)
450 g/ 1800 cal carbohydrate
75 g/ 650 cal fat
5 l water

per meal:

30 g/ 120 cal protein
90 g/ 360 cal carbohydrates
15 g/ 130 cal fat
1 l water

02-11-2004, 03:22 PM
good luck!!!

Feel free to check out my journal (even though I haven't updated in a bit).

02-11-2004, 03:24 PM
Training Goal

this is the goal of the body i want to have on the 1st october, 2004:


estimated measurements:
BF - 7
Waist - 33
Arms - 15.75
Forearms - 12.5
Quads - 24

this guys 5'10" at 202 lbs, so i reckon for me at 6'1" i'll need to be at 210 lbs

this means i need to bulk at 1.2 - 1.5 lbs a week.

i'm setting a short term goal of being at 180+ lbs on monday, 5th april, 2004

02-11-2004, 03:33 PM
my workouts are going real well, losing focus slightly during sets at the mo', but that i feel is due to not planning properly.
i hate going to the gym during the day, too many people doing nothing on the machines and getting in the way.
going from now on to make sure im in the gym by 8.30 am

02-11-2004, 03:36 PM
good luck!!!

Feel free to check out my journal (even though I haven't updated in a bit).
hi, thanx, checked out your journal, you seem to have a similar build to me. what are your goals?

you should update your journal at least with your current weight, i'd be interested to see how your progressing, i've a similar BF % of 12.5, not too worried about bringing it down yet, should have the rest of my stats and measurements up tomorrow

02-11-2004, 03:48 PM
back at college this week, for my last 8 weeks of lectures ever (well maybe), planning to do alot better this semester than i did in all the others, which shouldn't be too hard if i decide to do a bit more work.
of course i'll put it off for a few days and party. prob hit some student night tomorro night and maybe pick up something to come home with, maybe. and then on saturday prob going to hit a cottage party in galway (bout 200 miles away on the opposite side of the country), the fun continues...........

02-11-2004, 04:21 PM
I'm going to start updating again.

I've put on about 7 pounds since I started the journal.

I'd also love to be 210 by october, but I don't think I'll get heavier than 180-190 by then.

Anyway, I'm def. going to be popping in on your journal frequently.

Hope all is well.

02-12-2004, 01:31 PM
eating today was good better than yesterday, yesterday ended up eating too much in a very short period of time and felt really ill. today ate every 4 hours and felt better. i feel hungry all the time no!!
going to galway tomorrow,not before training at 8.15am, and a lecture at 10am and then getting stuff in the city, it's gonna be a kickin' wkd, have to figure out how i'll maintain my diet though.

02-12-2004, 03:29 PM
where are u from?

02-15-2004, 04:41 PM
back from weekend in galway, was good despite a few things, friday, went to the absolute worst club i've ever been at, about 10 people in the place excluding our group, music was terrible, beer was terrible, women were terrible, and e10 in! saturday had the party in the house, set up the decks and everything, my mate and his cousin spun, quite well, but for some reason it finished at 2am, way too early in my opinion, wanted to score this girl at it but couldn't get a rise out of her and she just became very boring, the stupid hypocritical bitch! other than all that it was worth travelling 5 hours for it. eating got pretty bad over the weekend but did manage to get in 2 large meals yesterday, which i hope won't effect me too bad and just been eating constant since i got home today to try and make up for it. *scales better be good to me tomorrow!

02-15-2004, 04:43 PM
where are u from?

i'm originally from a place called bloomsbury in meath, bout 40 miles from dublin, at the moment living in north dublin, where i go to college

02-16-2004, 09:27 AM

76.3kg (168.2 lbs) (+.7 lbs)

i only managed to gain .7lbs this week, which is half what i'm aiming for. i was eating 1/5 more carbs daily than previous weeks and can't understand why my gain was so little. maybe it was the bad diet i had at the weekend, but would this effect it so much?

02-25-2004, 04:57 PM
rag week in college this week, irelandís pathetic attempt at some sort of spring break type party week. Tonight went to the rag ball held in the student centre in college, load of **** djs and acts playing but lots of drunk girls in skirts so kinda balanced out, some quite fit chicks I hadnít seen before. Scored some randomer who I canít remember the name of, maybe I was a bit mean to her, but im in my Ďlearningí stage, so thatíll justify it

02-25-2004, 04:57 PM

legs today, still working on perfecting squat and straight leg deadlift form, so keeping it slightly light, im happy with the weight im lifting though

02-25-2004, 04:59 PM
went to Zanzibar in the city tonight, was good, 1 reason being I got a chance to eat more :), Iíve nearly totally given up drinking, bored of the buzz it gives me, generally makes me quieter which I donít like. And being sober means itís easier to take advantage of drunk people, hehe. the reason we went to Zanzibar was because of my mateís work colleagues 21st, but only went in to it for like 2 minutes bye&goodbye, slightly disappointed as there was one hot girl I wouldnít mind pursuing

02-25-2004, 05:01 PM
played gta on xbox for bout 5 hours, bloody addictive game. then rushed to make premier of a movie my mate stared in at the ifc, barely made it in before it started. i have to say it is the worst movie ive ever seen! Its called Ďbloomí, avoid it at all costs! went back to 73, was meant to go out in Drogheda for some mayhem but my muppet of a mate felt sick so didnít goL

02-25-2004, 05:01 PM

79.2kg (174.6 lbs) (+6.4 lbs)

erm! I think theyíre either was something wrong with the scales or the fact that it was taken midday after I had eaten 2 meals which resulted in such a HUGE increase in weight, Iím chuffed with it though J

02-25-2004, 05:05 PM
had football training, absolutely wrecked my knee, I donít know how ? but towards the end of training I couldnít even run, and by the time I got back to 73 I couldnít even walk.

02-25-2004, 05:06 PM
last night I awoke with the pain in my knee absolutely killing me, eventually got to sleep after a couple of panadols, and numerous fidgetings to get comfortable. didnít go to college and didnít get to training, will push it to Friday, due to me not being able to walk, stayed in bed most of the day, played some gta, ate. spent the majority of the evening goal setting, organizing college stuff and listenin to some trance. a friend from NY is heading back there Saturday, sadly she has to leave, but theyíre having a big goodbye tomorrow night in town which should be good, thatís if I can actually manage to transport myself there with this stupid injury

03-01-2004, 05:43 AM

these are my workouts over the last 2 months, decided to post them cos i think my gains have been ok, throughout my workouts i focus solely on form and on pumping the muscle itself, not on increasing weight/reps. i find if i concentrate more on incresing weight/reps i lose form.

legend is : exercise - weight x reps, weight x reps, weight x reps

12th January 2004

Squats (kg+bar) - 35
Bench Press (kg+bar) - 22.5, 25
Incline DumbBell Press (lbs) - 30, 35
Machine Behind Neck Press (plates) - 9, 10x3
Sled Calve Raise (plates) - 13, 13
Ttricep Pushdowns (plates) - 8, 9

14th January 2004

pulldowns (plates) - 6x12, 6x15
straight leg deadlift (kg+bar) - 20x12, 30x10
barbell bent over row (kg+bar) - 10x10, 15x10
upright row (kg) - 20x10, 25x10
barbell curls (kg) - 25x10, 25x6
Dumbbell shrugs (lbs) - 50x15, 50x12
hanging hip raises - x22, x12
twisted crunches - x15, x15

19th January 2004

pulldowns (plates) - 7x12, 6x12
upright row (kg) - 25x12, 30x8
barbell bent over row (kg+bar) - 15x12, 15x10
barbell shrugs (kg+bar) - 30x15, 40x8
lateral raises (lbs) - 15x14, 10x14
barbell curls (kg) - 30x8, 25x6
hammer curls (lbs) 20x10, 25

21st January 2004

bench press (kg+bar) - 25x10, 25x10
incline bench press (lbs) - 35x5, 30x8, 30x7
dumbbell pullover - 35x12
machine behind neck press (plates) - 9x6, 8x5
dumbbell tricep extension (lbs) 20x11, 20x10
tricep pushdowns (plates) - 8x13, 8x10

23rd January 2004

squats (kg+bar) - 40x14, 45x14
leg extension (plates) - 6x12, 7x8
straight leg deadlift (kg+bar) - 35x12, 30x13
leg curl (plates) - 14x12, 16x10
sled calve raises (plates) - 13x12, 14x14
smith calve raise (kg+bar) 30x19
hanging hip raises - x20, x6
twisting situp - x20, x6, x10

26th January 2004

pulldowns (plates) - 8x14, 8x9
upright row (kg) - 30x11, 25x8
barbell bent over row (kg+bar) - 15x12, 17.5x9
barbell shrugs (kg+bar) - 40x13, 40x10
lateral raises (lbs) - 15x14, 10x16
barbell curls (kg) - 30x8, 27x5
hammer curls (lbs) 25x12, 20x16

28th January 2004

bench press (kg+bar) - 25x15, 30x6
incline dumbbell bench press (lbs) - 30x14, 35x7
dumbbell pullover - 40x13
machine behind neck press (plates) - 10x10, 10x5
dumbbell tricep extension (lbs) 15x7/6, 10x13/12
tricep pushdowns (plates) - 9x10, 8x6

2nd February 2004

pulldowns (plates) - 9x8, 8x10
upright row (kg+bar) - 10x10, 10x8
barbell bent over row (kg+bar) - 17.5x12, 17.5x10
barbell shrugs (kg+bar) - 45x15, 45x10
lateral raises (lbs) - 15x16, 15x12
barbell curls (kg+bar) - 10x8, 5x5
hammer curls (lbs) 25x20, 20x22

4th February 2004

bench press (kg+bar) - 30x9, 25x10
incline dumbbell bench press (lbs) - 35x10, 35x7
dumbbell pullover - 45x13, 45x11
machine behind neck press (plates) - 11x8, 10x6
tricep pushdowns (plates) - 9x9, 8x9
dumbbell tricep extension (lbs) 15x5/4, 10x10

6th February 2004

squats (kg+bar) - 20x12, 30x9, 30x8
leg extension (plates) - 6x10, 7x10, 8x10
straight leg deadlift (kg+bar) - 30x12, 40x9
leg curl (plates) - 17x10, 17x7, 17x7
sled calve raises (plates) - 11x19, 10x19
smith calve raise (kg+bar) 20x13, 20x16

9th February 2004

pulldowns (plates) - 9x7, 8x8, 8x7
upright row (kg) - 30x9, 30x8
barbell bent over row (kg+bar) - 30x8, 40x8, 35x6
barbell shrugs (kg+bar) - 50x8, 50x6
lateral raises (lbs) -
barbell curls (kg+bar) - 10x8, 10x5, 7.5x5
hammer curls (lbs) 30x8, 30x6, 30x6

11th February 2004

bench press (kg+bar) - 32.5x10,35x6, 22.5x6
incline dumbbell bench press (lbs) - 40x8, 40x4
dumbbell pullover - 45x12, 45x9
machine behind neck press (plates) - 12x4, 11x4, 10x4
tricep pushdowns (plates) - 9x9, 8x9, 8x8
dumbbell tricep extension (lbs) 15x4/5, 10x7/8, 10x7

13th February 2004

squats (kg+bar) - 35x9, 35x8, 30x9
leg extension (plates) - 9x10, 10x11, 11x7
straight leg deadlift (kg+bar) - 40x9, 40x8, 40x8
leg curl (plates) - 18x11, 19x5
smith calve raise (kg+bar) - 25x20, 25x17
sled calve raises (plates) - 12x12, 11x11

16th February 2004

pulldowns (plates) - 9x8, 8x8, 8x6
upright row (kg+bar) - 12.5x6, 10x6
deadlift (kg+bar) - 40x9,45x9, 45x8
barbell shrugs (kg+bar) - 55x9, 55x5
lateral raises (lbs) - 20x8, 20x6
barbell curls (kg+bar) - 12.5x8, 10x5, 7.5x5
hammer curls (lbs) 35x5, 30x7, 30x6

18th February 2004

bench press (kg+bar) - 35x9,35x6, 32.5x6
incline dumbbell bench press (lbs) - 40x9, 40x5, 35x6
dumbbell pullover - 35x11, 40x7
machine behind neck press (plates) - 12x6, 11x4, 10x4
tricep pushdowns (plates) - 10x8, 10x5, 9x6
dumbbell tricep extension (lbs) 15x5/4, 10x8, 10x8

20th February 2004

squats (kg+bar) - 40x6, 35x8, 30x9
leg extension (plates) - 11x9, 12x8, 12x6
straight leg deadlift (kg+bar) - 40x8, 50x7
leg curl (plates) -20x9, 20x7, 19x6
smith calve raise (kg+bar) - 25x18, 25x16, 20x15
sled calve raises (plates) -

23rd February 2004

pulldowns - 10x7, 9x6, 8x7
upright row (kg+bar) - 15x6, 12.5x7
deadlift (kg+bar) - 50x8, 50x8, 50x8
barbell shrugs (kg+bar) - 60x7, 60x5
lateral raises (lbs) - 20x8, 25x7
barbell curls (kg+bar) - 15x7, 12.5x5, 10x4
hammer curls (lbs) - 35x5, 30x7, 30x6

28th February 2004

bench press (kg+bar) - 37.5x7,35x6, 32.5x6
incline dumbbell bench press (lbs) - 40x9, 40x5, 35x5
dumbbell flys - 20x9, 20x8
machine behind neck press (plates) - 12x4, 10x7, 9x6
tricep pushdowns (plates) - 10x7, 9x8, 9x5
dumbbell tricep extension (lbs) 15x3, 10x8, 10x7

03-01-2004, 06:00 AM

pulldowns - 9x8, 9x6, 8x5
upright row (kg+bar) - 15x7, 12.5x7, 10x5
lying dumbbell row (lbs) - 35x11, 40x8, 40x5
barbell shrugs (kg+bar) - 60x10, 60x7
seated lateral raises (lbs) - 25x9, 25x8, 25x8
barbell curls (kg+bar) - 15x5, 12.5x4, 10x4
hammer curls (lbs) - 35x5, 25x8, 25x6/7

made a few losses today, which could be due to a few factors, but i'm not going to think about it, i'll give it another week and see how it goes, and may change round my workout if i'm still not making gains. the lying dumbbell row, i find it very difficult to judge whether i am performing it correctly and when i have lifted it high enough, any pointers?

any comments, criticism, advice throughout my journal is much appreciated

03-01-2004, 06:11 AM

77.9kg (171.7 lbs) (-2.9 lbs)

im taking this more as +3.5lbs on 2 weeks ago, as the weighing last week was after 2 meals and this probably effected it being an innacurate reading. im on course

03-01-2004, 06:23 AM
went out to to seem my friend off, who was going back to NY on saturday. met up in capitol which was actually spinning some nice tunes and had a pleasent crowd with a few hotties. then went on to the viper room, which apparently has a 6am licence, but crowd was terrible, and wa tired so went home

03-01-2004, 06:27 AM
no training today, as my leg was still slightly sore and want to let it fully recover. went to a live jazz session in town that night, 2 bands 1 of which was from finland, i thought it was excellent, despite the ugly crowd the music totally made up 4 it

03-02-2004, 01:10 PM
had a fitness assessment today and got measured up so will post measurements tomorrow, with possibly some pics

03-03-2004, 08:54 AM

bench press (kg+bar) - 37.5x10,37.5x5, 35x5
incline dumbbell bench press (lbs) - 50x5, 40x8, 40x5
dumbbell flys - 30x7, 30x6
machine behind neck press (plates) - 12x4, 10x5, 10x5
tricep pushdowns (plates) - 11x7, 10x5, 9x7
dumbbell tricep extension (lbs) - 15x5/4, 15x5/4, 10x10
hip raise (lbs) - 15x6, x10
crunch (kg) - 5x14, 10x11
ab crunch cable (plates) - 9x6, 10x6, 11x6
oblique cable (plates) - 5x8, 6x6/4

flys i felt more in the top of my triceps more than my chest. the machine behind neck press i'm stuck on and can't seem to make any gains on, any suggestions (does this work the same muscle as upright rows, just it seems to?)?

03-03-2004, 09:07 AM
Current Stats






Chest - 36"

Waist - 31 1/2"

Hips - 36"

Biceps - left 11" right 10 1/2"

Forearms - left 8 1/2" right 9 1/2"

Thighs - left 17 1/2" right 17

Calf - left 14 1/2" right 14"

03-08-2004, 06:23 AM
changed my workout somewhat, training each muscle 3 times every 2 weeks now instead of once every week, dropping all sets down to 2.

day 1:

bench press: 2x6
squat: 2x15
incline dumbBell press: 2x6 (maxed out on this so need an alternative)
machine military press: 2x6
smith calf raise: 2x15
pushdowns: 2x6
weighted crunches: 2x10
ab crunch cable: 3x6
forearms work

day 2:

pulldowns: 2x6
leg curls: 2x10
lying barbell row: 2x6
upright rows: 2x6
barbell curls: 2x6
barbell shrugs: 2x10
weighted crunches: 2x10
ab crunch cable: 3x6
oblique cable twisty thingy: 3x6
forearms work

as always any critism/recomendations welcome

03-08-2004, 06:25 AM

78.5kg (173 lbs)

im taking this more as +1.3lbs on last week

04-20-2004, 11:17 AM
Current Stats



181.3lbs (+8.3lbs)


11.6% (-.4%)


Shoulders - 44.5" (+3.5")

Chest - 38" (+2")

Waist - 31.5" (no change)

Hips - 33.5" (-2.5")

Biceps - right 11.5" (+1")

Thighs - right 20.5" (+3.5")

Calf - right 14" (no change)

04-20-2004, 11:38 AM

and here's what i'm currently pushing:

day 1:

bench press: 47.5x6 (+10kg)
squat: 52.5x20 (+12.5kg)(+10reps)
incline dumbBell press: 50x8 (+2reps)
Military Press: 10x8 (new)
smith calf raise: 35x20 (+10kg)
pushdowns: 13x6 (+2plates)
weighted crunches: 15x14
ab crunch cable: 12x8

and pulling:

day 2:

pulldowns: 11x7 (+2plates)
leg curls: 19x17 (higher reps)
lying db row: 50x11 (+10lbs)
upright rows: 25x9 (+10kg)
barbell curls: 17.5x7 (+2.5kg)
db shrugs: 32.5kg (new)
weighted crunches: 15x20
ab crunch cable: 13x7

04-20-2004, 11:48 AM
bulking is working and it seems the weights are too! yay!

going to set a new short term weight goal in a few days.

biceps are prob the only lagging part, find it very hard to increase the weight,
any suggestions?

04-20-2004, 06:53 PM
screw the direct forearm work

04-21-2004, 12:05 PM
screw the direct forearm work

ye i know, it was just my grip strength was preventing me from progressing on my shrugs.

04-25-2004, 10:40 AM
changing my routine from 2 x sets to failure to a 2 x sets of near to failure routine.



04-25-2004, 11:41 AM
got them pics yet?

04-25-2004, 01:58 PM
got them pics yet?

erm, embarassed, oh what the hec, maybe i'll up them tomorro

04-26-2004, 03:57 AM


for some reason gone down again, puzzling :rolleyes:

04-30-2004, 03:41 AM


going back up again

05-01-2004, 05:35 PM

Here's me looking all small from the 5th March 2003 at 173lbs, 12% BF

tryed getting my other digi cam to work tonight, but it's too hard with no lcd, will try get my hands on a new one soon

05-01-2004, 08:06 PM
someone needs to EAT!

05-02-2004, 04:10 AM
someone needs to EAT!

i am, i am. started in january at 162 or something, now at 183.

doing a big project at the moment so eating's taking a 2nd place this week

05-02-2004, 07:21 AM
eating never comes 2nd for me! hehe.

05-02-2004, 07:31 AM
eating never comes 2nd for me! hehe.

what weight are you aiming for, and when do you want to achieve it by?
how much are you currently gaining a week?

05-02-2004, 09:11 AM
Short term I am aiming for 185 currently i am hovering around 173.5 and gaining about 1 lbs a week its kinda hard to tell because my weight fluctuates rapidly probably because of hydration... most of the gain i have achieved so far probably has been water weight and increased glycogen but my strength in the gym is going up every workout, If you check my journal I post diet/training and even some progress pictures (1 month comparison) next sunday will mark the end of 2 months of bulking and I will post another set of progress pictures. Starting weight (157 lbs)

05-02-2004, 09:29 AM
i'll keep checking up on ya, those are some good gains, i found the best way to get accurate weight measurements is to weigh yourself 1st thing in the morning, on the same day each week.
that quote in your sig is from incubus, isn't it? i'm going to see them at the end of this month

05-02-2004, 10:19 AM
ya, I want to go to a concert as well but like you said they are on your side of the world right now :)