PDA

View Full Version : The burning journal - Ghost Rider's log



Pages : [1] 2

ghostrider
02-27-2004, 09:29 AM
Hi everybody,
on Monday I'm starting my new routine and I want to keep track of weights, stats and food.
I'm going to train with a 3 days split, with clean cardio 2xweek.
Right now my bf is something like 12%@163lbs, I'm going to try to gain some weight with as less fat as possible.

See you soon.

pruneman
02-27-2004, 09:42 AM
good luck on the goals

Shane
02-27-2004, 12:39 PM
:spam: Good luck on your goals man. Stick with the journal though. I don't know if you read the fineprint but when you become a member once you start a journal you are legally bound to keep it updated or we send the goon squad after you. :D

ghostrider
02-28-2004, 06:55 AM
This is my routine:

Day 1 : Chest/Back Day 2: Legs Day 3: Shoulders/Tris/Bis

Chest: bench press, incline db press, flyes 3x8-10
Biceps: bb curl, hammer curl, [concentration curl - only when I'm going to do negs] 3x8-10
Triceps: skullcrusher, cg bench press 3x8-10
Legs: single leg squat, deadlift, lunge 4x8-10
Hamstrings: SLDL, good morning 4x8-10
Back: chinups, bent over row (db or bb?), shrugs 4x10
Shoulders: military press, rear lateral raise, lateral raise 3x8-10
Calves: seated and standing calves 3x10-12

My goals are the usual: get bigger and leaner.
I will take my stats tomorrow morning.

ghostrider
03-01-2004, 02:13 AM
This is the 1st day of my new routine.
I woke up at 8am and did 30min of clean cardio, than ate 500g (~1lbs) of yogurt and 1 muesli bar (25g).

Chest/Back day:

bb Row: 139lbs*10*10*8*8
Chinups: BW*12*8*8*6
db Shrugs: 77lbs*8*10*10

bb Bench: 132lbs*8 139*8*8 132*8
db incl benc: 44lbs*10*10
db incl flyes: 39lbs*8*8

Post w/o protein shake (30g)

Some of the weights are my 10RM from my previous HST cycle; for the exercises that I've never used, I'm still determining my working weights.
I did 2 warmup sets for each muscle group, 60sec rest between sets, 120 between different exercises and 180 between different muscle groups.

Breakfast: 500g yogurt, 25g muesli bar, 30g protein shake (post workout)
Snack 1: 60g WW bread, 100g ham, 80g fontina cheese
Lunch: 150g lentils soup, 100g turkey breast
Snack 2: 150g mackarel, 80g bread
Dinner: 150g turkey roast, 250g eggplants
Snack 3: 500g ps milk

ghostrider
03-01-2004, 11:38 PM
woke up 4.45am

Breakfast: 500g ps milk, 80g all bran
Snack 1: 200g cottage cheese
Snack 2: 150g rice, 120g mackarel
Lunch: 120g pasta with vegetables, 80g parmigiano cheese
Snack 3: 120g tuna, 80g rice
Lunch: 4 eggs white, 1 yolk, 250g cauliflower

ghostrider
03-02-2004, 01:12 PM
My ridicolous stats (cold and unflexed)

Weight: 73.8Kg - 162.7lbs
Chest: 105cm - 41.34"
Neck: 43cm - 16.93"
Forearms: 28cm - 11.02"
Arms: 32/36.2cm - 12.6"/14.25" (unflexed/flexed)
Waist: 78.8cm - 31"
Hips: 93.5cm - 36.81"
Legs:57.4cm - 22.6"

ghostrider
03-02-2004, 10:20 PM
woke up 4.45am

Today is legs day.

Breakfast: 500g ps milk, 80g all bran
Snack 1: 200g cottage cheese
Snack 2: 250g potatoes, 150g ham
Lunch: 120g turkey roast, 100g rice, 150g mixed vegetable, 50g parmigiano cheese
Post wo: 30g protein shake
Snack 3: 300g milk, 80g tuna
Dinner: 200g lean beef steak, 150g broccoli, 40g bread

Single leg squat: 2x44lbs*8*10*8*8
Sumo Deadlift: 143lbs*10*10*8*8
Lunge: 2x44lbs*10*8*8*8
SLDL: 143lbs*8*8*8*8
Good morning: 55lbs*12*12*10*10

Single leg squat sucks, there's nothing like real squat!
I've got problems to keep the balance, so I can't concentrate on weight.
I don't like lunge as well... there is only one good thing, imho, in these two exercises, they works the grip a lot.

ghostrider
03-03-2004, 11:36 PM
woke up 4.45am

Breakfast: 600ml milk, 100g home made chocolate cake
Snack 1: 200g cottage cheese
Snack 2: 250g potatoes, 120g tuna
Lunch: 200g turkey breast, 100g rice, 150g broccoli
Snack 3: 300ml milk, 80g parmigiano cheese
Dinner: 150g polenta with cheese, 200g beef stew, 150g broccoli

ghostrider
03-05-2004, 09:31 AM
Woke up 4.45am

Breakfast: 500g yogurt
Snack 1: 1 sandwich (70g ww bread, 80g sirloin)
Snack 2: 100g rice, 120g tuna
Snack 3: 1 sandwich (80g bread, 50g cheese, 80g ham)
Lunch: no time for lunch, only 100g pasta with cauliflower
Snack 4: 300ml milk, 80 g all bran
Post wo: 30g protein shake
Snack 5: 200g cottage cheese
Dinner: 100g pasta with cauliflower, 3 eggs with 50g bacon
Snack 6: 300ml ps milk

Arms/shoulder day
Shoulder press: 77lbs*8*8*7
db front raise: 27.5lbs*10*8*8
db rear lateral raise: 33lbs*10*9*8
French press: 66.1lbs*7 55.1lbs*8*7
CG bench press: 99.2lbs*8 104.7lbs*8*7
Hammer curl: 38.6lbs*8 33lbs*8*8
bb curl: 66.1lbs*8 77.1lbs*8*8

Jiin10
03-05-2004, 09:35 AM
nice arm, shoulder day ghostrider! damn bro you get up early! anyways good luck with everything!

ghostrider
03-05-2004, 10:47 PM
Thank you Jiin.
Today is the last day I wake up at 4.45am, next week I will start to work at 8am, so I can wake up at 6.30am.

Woke up 4.45 am.

Breakfast: 500ml ps milk, 70g all bran
Snack 1: 200g cottage cheese
Snack 2: 170g potatoes, 120g ham
Snack 3: 6 chicken mcnuggets (McDonald)
Lunch: 120g pasta with tomatoe sauce, 100g parmigiano cheese
Snack 4: 500ml ps milk
Dinner: 200g lean pork steak, 100g cauliflower, 100g potatoes

ghostrider
03-07-2004, 02:14 AM
Woke up 8.00am :)

Cardio day
40min Clean cardio
10min stretching

Post wo: 30g protein shake
Breakfast: 100g rice, 100g cottage cheese
Lunch: 200g focaccia (it's a kind of bread), 100g ham, 100g sirloin
Snack: 100g ham, 30g ww bread
Dinner: 200g codfish, 100g carrots, 100g cauliflower
Snack; 200g yogurt, 30g protein

ghostrider
03-08-2004, 10:17 AM
Woke up 6.30am

Breakfast: 300g yogurt, 2 slice ww bread with marmelade
Snack 1: 80g parmigiano cheese
Snack 2: 2 sandwiches (100g ww bread, 120g tuna, mayonnaise)
Lunch: 120g pasta with tomatoes sauce, 2 eggs, 100g carrots, slice of cheese
During/post wo: 35g protein with 2 teaspoon of honey
Snack 3: 200g cottage cheese, 50g bread
Dinner: 150g lentils

Chest/Back day
Chinups: BW*9*8*8+4negs
bb Row: 143.3lbs*9*9*8*8
db Shrugs: 92.6lbs*10*9*8

bb Bench: 143.3lbs*8*8*8*6
db incl benc: 48.5lbs*8*7
db incl flyes: 44lbs*8*7

ghostrider
03-08-2004, 11:34 AM
I forget every time to count the calories that comes for olive oil.
I use it for dressing with vegetables, with tuna and also for cooking.
I'll try to keep track of it.

What else can I eat to add some calories? I'm around 3KCals, but it seems that I'm not gaining weight.
Maybe I will try some gainer, just to have something that i can drink fast.

ghostrider
03-09-2004, 07:18 AM
Woke up 6.20am

Cardio day
Clean Cardio 30min

Breakfast: 500ml ps milk, 80g all bran
Snack 1: 200g cottage cheese, 50g bread
Snack 2: 120g tuna (1 teaspoon EVO oil), 50g bread
Lunch: 130g pasta with pesto sauce, 100g cheese
Snack 3: 500ml ps milk, 50g ww bread, some hazelnuts
Dinner: 200g codfish, 200g carrots
Snack 4: 300g yogurt, some peanuts

Dedicated
03-09-2004, 08:27 AM
Heh I haven't heard of Ghostrider in years, I think I might still have a few of those comics laying around. Goodluck with your journal and goals.

ghostrider
03-09-2004, 10:41 AM
Heh I haven't heard of Ghostrider in years, I think I might still have a few of those comics laying around.

He's great! I'd like to have a bike like this ;)
The movie is still in pre-production... I don't like Nicholas Cage as Johnny Blaze


Goodluck with your journal and goals.

Thanks :D

ghostrider
03-10-2004, 01:24 PM
Woke up 6.30am

Breakfast: 500ml ps milk, 80g bran flakes
Snack 1: 200g cottage cheese, some peanuts
Snack 2: 2 sandwiches (100g ww bread, 120g ham, 80g cheese)
Lunch: 130g pasta alla carbonara (with eggs, bacon, grated parmigiano cheese)
Snack 3: 300ml ps milk, 80g tuna with oil
Dinner: 200g lamb steak, 100g cauliflower, 80g bread
Snack 4: 500ml milk, some peanuts

Today I was too busy to workout, so I'm doing my legs day tomorrow morning.

ghostrider
03-11-2004, 07:20 AM
Woke up 6.30am

Breakfast: 500ml ps milk, 80g bran flakes
Snack 1: 200g cottage cheese, 80g bread
Snack 2: 120g tuna, 30g black olives
Lunch: 500g potatoes, 80g caciotta cheese, 80g ham
Pre wo: 30g protein, 2 teaspoon honey
Post wo: 500ml ps milk
Dinner: 300g turkey breast, 200g savoy cabbage with apples, 50g ww bread
Snack 3: 300g yogurt, 20g peanuts

Legs day
Single leg squat: 2x44lbs*8*8*8*8
Sumo Deadlift: 143lbs*12 165.3lbs*10 176.3lbs*9 198.4lbs*8
Lunge: 2x44lbs*10*8*8*8
SLDL: 187.4lbs*8*8*8*6
Good morning: 66.1lbs*8*10*10*10
Seated single calf: 92.6lbs*15*15*12*12
Standing single calf: 66.1lbs*12*15*15*13

ghostrider
03-11-2004, 11:29 AM
I hate SL squat... maybe it's me, but I really have problem keeping the balance. Today I've felt a stinging pain in my left ham (the leg that was lying on the bench) when I've lost the balance.
What can I do instead of SL squat, until I sign in a gym and start doing the real and only one Squat?

ghostrider
03-12-2004, 02:10 PM
Woke up 6.20am

Cardio day
Clean Cardio 30min

Breakfast: 500ml ps milk, 80g all bran
Snack 1: 100g sirloin, 50g ww bread
Snack 2: 120g tuna (1 teaspoon EVO oil), 60g black olive, 50g ww bread
Lunch: 300g pork steak, 80g bread, 250g savoy cabbage with apples
Snack 3: 300g yogurt, a slice of cake :D
Dinner: 4 egg whites, 2 yolks, 100g rice, 250g string beans
Snack 4: 300g yogurt, some peanuts

ghostrider
03-13-2004, 11:04 AM
Woke up 6.30 am, slept 7 hours

Breakfast: 300g yogurt, 50g ww bread with plums jam
Snack 1: 100g emmenthal cheese, 50g ww bread
Snack 2: 150g rice, 120g tuna, olive oil
Lunch: 150g pasta with cabbage, 100g parmigiano cheese
Pre wo: 30g protein shake with water, 1 teaspoon honey
Post wo: 30g protein shake with 200ml peach juice, 1 teaspoon honey, 100g bread
Snack 3: 500ml ps milk
Dinner: 250g grouper, 200g string beans, 75g ww bread
Snack 4: 500ml ps milk, some peanuts

Arms/shoulder day
Military press: 88.2lbs*8*8*7
db front raise: 30.9lbs*10*8*8
db rear lateral raise: 37.5lbs*9*9*8
French press: 66.1lbs*10*8*6
CG bench press: 110.2lbs*8*8*7
Hammer curl: 38.6lbs*8*7*6
bb curl: 77.1lbs*8*8*7

Saint Patrick
03-13-2004, 12:25 PM
Diet looking clean. What exactly is grouper?

ghostrider
03-13-2004, 01:23 PM
Diet looking clean. What exactly is grouper?

Yes, but I have to eat more, in two weeks I haven't gained a pound.

Grouper or sea bass, is a kind of fish (family Serranidae) 17g P, 2g F for 100g

ghostrider
03-14-2004, 02:11 AM
Woke up 7.15am (slept 8h15m)

I woke up early today, so I decided to do some cardio.
I've done 20min rope and 20min clean cardio.

Today I'm going to have a heavy cheat day with my diet :D
A friend is coming for lunch and I've to cook 'panzerotti', a typical dish of Puglia. Panzerotti are made with pizza paste fold up, with a filling of mozzarella cheese, tomatoes and anchovies... the only problem is that they are fried :burger:

Breakfast: 600ml ps milk/yogurt (half and half), 100g bran flakes
Snack 1: 150g rice, 120g tuna, olive oil
Lunch: let's not talk about it tuttut
Snack 2: 500g yogurt
Snack 3: 30g protein shake with honey
Dinner: 300g turkey breast, 250g mixed vegetables (eggplants, onions, red peppers)
Snack 4: 30g protein with ps milk

ghostrider
03-15-2004, 11:25 AM
Woke up 7.00am (slept 8h)

Breakfast: 500ml ps milk, 100g bran flakes with nuts and raisin
Snack 1: 2 tuna sandwiches (100g ww bread, 120g tuna, mayonnaise)
Snack 2: 2 turkey sandwiches (100g ww bread, 150g turkey, salad, ketchup)
Lunch: 3 eggs, 50g ww bread, 150g broccoli, tablespoon olive oil
not a real lunch, this week I'm working on 9-15 shift, I'm at home at 15.30, so it's just another snack
Pre wo: 30g protein shake with honey
Post wo: 30g protein shake with honey
Dinner: 350g potatoes, 250g roasted calf
Snack 3: 500ml ps milk, peanuts

Chest/Back day

Chinups: BW+22lbs*8*6*7(2 assisted)*5
bb Row: 156.5lbs*8*7*8*6
db Shrugs: 99.2lbs*8*8*8

bb Bench: 147.7lbs*8*7*6
db incl benc: 52.9lbs*8*6*6
db incl flyes: 44lbs*8*8*7

ghostrider
03-16-2004, 08:31 AM
Woke up 7.00am (slept 8h)

Cardio day

35min Clean Cardio

Breakfast: 500g yogurt
Snack 1: 150g rice, 120g tuna, olive oil
Snack 2: 150g calf, 350g potatoes, olive oil
Lunch: 200g pasta with broccoli, 150 turkey, mixed vegetables
Snack 3: 200g Cottage cheese, olive oil, 50g ww bread
Dinner: 150g pasta with broccoli, 150g potatoes, 100g mozzarella cheese, 50g emmenthal cheese
Snack 3: 300g yogurt, peanuts

ghostrider
03-16-2004, 09:31 AM
It's almost one year since I've started to train again, so it's time to come to a conclusion.
I started to train in May 2003, having only two dumbbells with 35Kg plates (77lbs) and a chinup bar (used also as barbell). My weight was 63Kg (138.6lbs), with fabulous chicken legs of 51 cm and arms of 31.5cm... flexed :D
Not that I'm big now, but my weight is 74kg (163lbs), legs are 57.4cm - 22.6" and arms are 36.2cm - 14.25" (flexed).
In Septmber I bought more plates (I have now a total of 140Kg - 308.6lbs), and started to train with HST.
After 3 cycles, I got a little bored and decided to train for a couple of months using WBB#1, just to change things a bit.
Next month, I'm going to sign in a gym, so I can use a power rack and start to squat hard and see what happens.
Wish me luck :hello:

ghostrider
03-17-2004, 03:27 PM
Woke up 6.30am (slept 7h)

Breakfast: 500g yogurt, 100g bran flakes with hazelnuts
Snack 1: 50g ww bread, 120g tuna with olive oil
Snack 2: 50g ww bread, 150g roasted beef
Lunch: 100g bread, 4 eggs, 200g zucchini
Snack 3: 500ml apple juice, 2 teaspoons honey, 30g protein
Dinner: Chinese restaurant: 4 steamed meat dumplings, 1 serving of stir fry noodles with veggies and calf, 1 of serving rice noodles with veggies, some shrimps, 1 serving of chicken with soy sprout, some sweet-and-sour pork.

Legs day

This morning I tried db squat instead of SL squat... it sucks too.
I can't have a good ROM with a 45Kg (99lbs) dumbbell in each hand. Next time I'm going to try with bb hack squat, hope it works.

db Squat: 99lbs+99lbs*8*8
Sumo DL: 209.4lbs*10*8*9*9*8 (I've made 1 additional set to compensate the lack of squat)
db Lounge: 48.5lbs+48.5lbs*8*8*8*6
SLDL: 187.4lbs*8*8*8*8
Good Morning: 77lbs*8*8*8*7
Seated calf (single leg): 101.4lbs*12*12*12*12
Standing calf (single leg): 70.5lbs*14*13*13*12

ghostrider
03-18-2004, 01:23 PM
Woke up 6.30am (slept 7h)

Breakfast: 500ml ps milk, 100g bran flakes
Snack 1: 400g potatoes with olive oil
Snack 2: 120g, 200g zucchini
Lunch: 500g potatoes, 150g savoy cabbage, 200g lean pork steak
Dinner: 600g potatoes, 2 eggs, 100g emmenthal cheese
Snack: 300g yogurt, 30g protein

ghostrider
03-19-2004, 09:57 AM
Woke up 6.30am (slept 6h30min)

Breakfast; 500gr yogurt with hazelnuts
Snack 1: 2 tuna sandwiches (120g tuna, 100g ww bread)
Snack 2: 350g potatoes, 150g chicken breast
Snack 3: 200g cottage cheese
Snack 4: 100g ww bread, 1 egg, 50g cheese
Dinner: 300g trout, 200g mixed veggies
Snack 5: 500ml ps milk

Arms day moved to tomorrow

ghostrider
03-20-2004, 11:03 AM
Woke up 6.30am (slept 8h)

Breakfast: 500ml ps milk, 80g bran flakes with raisins, hazelnuts, coconut
Snack 1: 200g cottage cheese, 150g couscous
Snack 2: 150g chicken, 350g potatoes
Snack 3: savoy gabbage roulade filled with sausages
Pre wo: 30g protein shake with water
Post wo: 30g protein shake with water and 2 teaspoon of honey
Dinner: 300g codfish, savoy cabbage with tomatoes
Snack 4: 500ml milk, peanuts

Arms/shoulder day

Shoulder press: 94.8lbs*9*8*6
db front raise: 33lbs*8*10*7
db rear lateral raise: 44lbs*10*9*8

French press: 70.54lbs*8*6*6
CG bench press: 114.64lbs*9*7*6

Today I've started doing incline hammer curl to avoid cheating as much as possible

Incline Hammer curl: 38.6lbs*8*8*6
bb curl: 81.6lbs*8*6*6

Saint Patrick
03-20-2004, 11:20 AM
Lunch: let's not talk about it tuttut

That good, eh?

So you really live in Rome? What's it like there?

ghostrider
03-20-2004, 01:22 PM
That good, eh?

It was really fabolous... but fried food is not exactly 'clean bulk' :burger:


So you really live in Rome? What's it like there?

Yes, I live in Rome. I moved here from Milan 8 years ago to live with my girlfriend. Rome and Milan are really different cities, but once you get used to the difference it's not that bad :D
Here there's a better weather and I can use my Vespa all year round.

ghostrider
03-21-2004, 01:21 PM
Woke up 7am (slept 7h30min)

Breakfast: 500ml milk, 80g ww bread, marmalade
Snack 1: 600ml milk
Lunch: 400g lasagne (pasta with tomatoe sauce, meat, cheese)
Snack 2: 180g tuna, 80g bread
Dinner: 200g lamb ribs, 200g tomatoes with olive oil, 80g bread
Snack 3: 500g yogurt

ghostrider
03-22-2004, 01:28 AM
This is going to be an horrible week.
Last night I've started to do the night shift, I'm going to do it until wed.
Tonight I've slept only 3 hours at work, and 1.5 hours at home.
I will try to train anyway, but I don't know if it will be a productive session.
I think I will do chest/back tomorrow and legs day on thu, doing so I will recharge a little thu morning for heavy legs day.

ghostrider
03-22-2004, 11:13 AM
As I told before, this was an horrible day.
No sleep at all, no snack during the day (I stayed out from 2pm until now) and my right tricep is 'trembling' from this morning. It's driving me crazy! :swear:

Breakfast: 500g yogurt
Lunch: 500g lasagna, 150 g broccoli
Dinner: 300g prawns, 150g couscous, 200g broccoli
Snack 1: 500ml ps milk, 40g protein

ghostrider
03-23-2004, 10:23 AM
Another horrible day, luckily tonight I'm doing my last night shift.
Today I've slept from 6.30am to 8.30am, and then from 1.30pm to 5.30pm.
Even my diet sucks in these days.

Breakfast: 300ml ps milk, slice of cake (made with eggs, ricotta cheese)
Snack 1: 200g cottage cheese, 150g couscous, tablespoon olive oil
Lunch: 150g pasta with pesto sauce, 2 eggs
Snack 2: 500ml ps milk, 35g protein
Dinner: 200g pasta, 250g sea bass, 300g mixed veggies
Snack: 500g yogurt, peanuts

I'm going to workout tomorrow (chest/back), thu (legs) and fri (shoulder/arms)

ghostrider
03-24-2004, 03:05 AM
Woke up 10.30 (slept 4h)

Breakfast: 500ml ps milk, 80g bran flakes with nuts, 1 glass orange juice
Lunch: 150g pasta with broccoli, 150g sausages, salad dressed with olive oil and vinegar, 50g bread
Snack 1: 30g protein shake
Snack 2: 30g protein shake with honey
Snack 3: 100g ww bread, 120g tuna with olive oil
Dinner: 350g carrots, 300g codfish
Snack 4: 500g yogurt, peanuts

ghostrider
03-24-2004, 09:17 AM
Cardio day

30min rope jumping

Chest/Back day

Chinups: BW+33lbs*6*6*6*4
bb Row: 165.5lbs*8*7*7*6
db Shrugs: 101.4lbs*8*9*9

bb Bench: 156.5lbs*7*7*6
db incl benc: 52.9lbs*10*8 61.7lbs*8
db incl flyes: 48.5lbs*7*7*6

Next week I'm going to start to take creatine, to see if I can obtain better results. According to what a lot of people says (including the authoritative opinion of Chris Mason), I'm not going to do the loading phase.

If anybody has any advices, critiques (even insults :D ) concerning my diet or my routine, I'd really like to hear them.

ghostrider
03-25-2004, 03:16 AM
Woke up at 7am (slept 7h30min)
Today my weight is 75kg (165.34lbs), going to try to reach 78/80kg (171.9/176.3lbs for the end of April) :burger:

Breakfast: 500ml ps milk, 1 banana, 2 slices ww bread
Post wo: 30g protein shake
Snack 1: 200g cottage cheese, 100g couscous
Lunch: 150g pasta with EVO oil and tomatoes, 4 eggs, 150g broccoli
Snack 2: shake with 500g yogurt, banana, honey, 200ml peach juice
Dinner: 150g pasta, 150g sausages, tomatoes
Snack 4: 500ml ps milk, hazelnuts

Cardio Day

20min rope jumping

Legs day

Sumo DL: 222.6lbs*8*8*8*7+Dropset -20%*4+Dropset -20%*4
db Lounge: 48.5lbs+48.5lbs*8*8*7*8

SLDL: 200.6lbs*8*6*7*7
Good Morning: 81.6lbs*8*7*7*6

Seated calf (single leg): 114.6lbs*15*13*12*12
Standing calf (single leg): 79.3lbs*12*10*10*10

ghostrider
03-26-2004, 10:42 AM
Woke up 4.45am (slept 5h45min)

Breakfast: 500ml ps milk, 80g bran flakes with nuts
Snack 1: 200g cottage cheese, 100g couscous
Snack 2: 300g potatoes, 250g chicken breast
Lunch: 150g rice, 250g chicken, 200g zucchini
Snack 3: 500ml ps milk, 1 banana, 1 spoon honey, 30g protein
Post wo: 30g protein, 1 spoon honey
Dinner: 350g lean beef steak, 250g potatoes, 150g zucchini, salad
Snack 4: 500g yogurt with hazelnuts

Arms/shoulder day

Shoulder press: 99.2lbs*8*6*7
db front raise: 33lbs*8*8
db rear lateral raise: 48.5lbs*10 55.1lbs*8

French press: 77.1lbs*7*6*5
CG bench press: 121.2lbs*6*6*6

Incline Hammer curl: 44lbs*8*8*6
bb curl: 88.1lbs*7*6*5

ghostrider
03-27-2004, 09:13 AM
Woke up 4.45 (slept 5h45min)

Breakfast: 500g yogurt, 200ml peach juice
Snack 1: 100g rice, 1 egg
Snack 2: 250g potatoes, 180g ham
Snack 3: 6 piece chiken Mcnuggets
Lunch: 150g pasta with tomatoe sauce, 100g cheese, 75g ww bread
Snack 4: 30g protein shake with honey (1tbs)
Snack 5: 500ml ps milk
Dinner: 300g codfish with saffron, 250g red pepper, 200g potatoes
Snack 6: 500ml ps milk

ghostrider
03-28-2004, 01:03 PM
Woke up 7am (slept 7h)

Breakfast: 600ml milk, 2 slices home made cake
Snack 1: 300ml milk, 1 banana
Lunch: 500g potato dumplings, 150g lamb, 50g bread
Snack 2: 120g tuna, 50g bread
Dinner: 1 pizza with tomatoes, mozzarella, ham; 1 pizza with tomatoes, caciocavallo, herring, 2 eggs
Snack 3: 500g yogurt

ghostrider
03-29-2004, 03:56 AM
Woke up 7am (slept 7h)

Breakfast: 600ml ps milk, 80g bran flakes with nuts
Snack 1: 1 banana, 20g protein shake
Lunch: 400g potato dumplings, 100g cheese (parmigiano and robiola)
Snack 2: 2 eggs, 50g parmigiano cheese
Snack 3: 2 tuna sandwiches (120g tuna, 100g ww bread, olive oil)
Dinner: 300g codfish, 200g red pepper, 75g ww bread
Snack 4: 500ml milk

Chest/Back day

Deadlift: 220lbs*6 242.5lbs*6*5
Chinups: BW*8*10 BW+22lbs*8*6
bb Row: 165.5lbs*6*6*7
db Shrugs: 101.4lbs*10*10

bb Bench: 156.5lbs*8 165.3lbs*7*6
db incl benc: 52.9lbs*8*8 61.7lbs*8
db incl flyes: 48.5lbs*8*8*7

Not a good day.
I've started today in the gym, but I don't like it. Wednesday I'm going to another one.

ghostrider
03-30-2004, 12:43 PM
woke up 7am (slept 8h)

Breakfast: 500ml milk, 80g bran flakes with nuts
Snack 1: 30g protein, 300ml milk, 2 spoon honey, 1 banana, hazelnuts
Lunch: 180g pasta with broccoli, 1 yolk, 3 whites, 50g bacon
Snack 2: 200g cottage cheese, 100g couscous
Snack 3: 2 sandwiches (100g ww bread, 150g ham, 80g cheese)
Dinner: 300g turkey, 100g couscous, 100g tomatoes
Snack 4: 500ml milk, peanuts

ghostrider
03-31-2004, 02:46 AM
Woke up 7am (slept 7.5h)

Breakfast: 600ml milk, 50g ww bread with prune jam, 50g home made cake with cream and pine seeds
Snack 1: 25g protein, 3 spoons honey, 5g creatine
Post wo: 2 spoons honey 25g protein
Lunch: 300g potato dumplings with tomatoe sauce, 1 egg, 50g parmigiano, 150g savoy cabbage
Snack 2: 2 hard boiled eggs, 50g parmigiano
Snack 3: 100g ww bread, 120g tuna, olive oil
Dinner: 300g pork steak, 200g savoy cabbage
Snack 4: 500g yogurt

Cardio day

I'm an idiot :bang:
I've done 15min HIIT recumbent bike in my legs day

Legs day

Squat: 176lbs*8*8 198.4lbs*6*6
db Lounge: 48.5lbs*8*8 52.9lbs*6*6
Sled Hack Squat: +44lbs*6*6*7*6

SLDL: 198.4lbs*8*7 220.4lbs*8*6
Leg curl: 66.1lbs*7 55.1lbs*7*6*5

Seated calf press: 66.1lbs*10 88.2lbs*12 110.2lbs*12*12
Sled Standing calf: 264.5lbs*10*12 286.6lbs*12 308.6lbs*12

ghostrider
04-01-2004, 01:08 PM
Woke up 7am (slept 7.5h)

Breakfast: 350g yogurt, 1 tbs honey, 1 banana
Snack 1: 250g yogurt, 1 banana
Lunch: 150g potato dumplings, 100g ham, 80g cheese, tomatoes
Snack 2: 4 kiwi
Snack 3: 2 sandwiches (120g tuna, 100g ww bread)
Snack 4: 150g couscous, 200g cottage cheese, 1 tbs olive oil
Dinner: 300g chicken breast, savoy cabbage, tomatoes
Snack 5: 500ml milk, peanuts

ghostrider
04-02-2004, 01:27 PM
Woke up 7am (slept 7h)

Breakfast: 500ml milk, 80g bran flakes with raisins and nuts
Pre wo: 25g protein, 5g creatine, 1 tbs honey
Lunch: 150g pasta with broccoli and tomatoes, 200g chicken
Snack 1: banana
Snack 2: 150g ham, 150g couscous
Snack 3: 200g cottage cheese, 50g ww bread
Dinner: 300g codfish, 50g ww bread, 50g artichoke
Snack 4: 500g milk

Today I've done a new routine, prepared by the trainer in the new gym.

Shoulders/Arms day

Hammer press: 55.1lbs+55.1lbs*10*7 44lbs+44lbs*8*8
Lateral raise: 30.8lbs*10 35.3lbs*10*10 30.8lbs*10
Rear lateral raise (bench): 30.8lbs*10*10*10*8
Frontal raise: 26.5lbs*12*8*8*6

Pulldown: 22lbs*30 33lbs*20 44lbs*15 55.1lbs*10 66.1lbs*8
French press: 59.5lbs*10 70.5lbs*10*8 59.5lbs*10
One arm triceps ext: 22lbs*10*10*8*6

bb curl: 88.2lbs*10*8 77.1lbs*9*8
bb preacher: 59.5lbs*6 39.7lbs*8*9*9
db curl: 26.5lbs*10 30.8lbs*8*8*7

ghostrider
04-03-2004, 01:13 PM
Woke up 7am (slept 7h)

Breakfast: 600ml milk, slice of home made cake
Snack 1: banana, 500ml milk
Lunch: 150g pasta with tomatoes, 150g meatballs, 50g artichoke
Snack 2: 1 banana, 250g milk
Dinner: 2 pizza with mozzarella, tomatoes, ham, olive oil
Snack 3: 500g milk

ghostrider
04-04-2004, 08:56 AM
Woke up 7am (slept 7.5h)

This week I'm working 5pm to 11pm, so I have no time for dinner

Breakfast: 500g yogurt, 1 banana
Snack 1: 100g pizza with ham, 50g parmigiano cheese
Lunch: 150g pasta with tomatoes, 300g beef steak
Snack 2: 400ml milk, 2 banana, 1 tbs honey
Snack 3: 4 eggs, 50g artichokes
Snack 4: 250g potatoes, 120g tuna, 1 tbs olive oil
Snack 5: 500ml milk

ghostrider
04-05-2004, 04:03 AM
Woke up 7am (slept 7h)

Breakfast: 500g yogurt, 1 banana, 1 tbs honey, 5g creatine
Pre wo: 30g protein shake
Post wo: 500ml milk
Lunch: 150g pasta with tomatoe sauce, 4 eggs, 50g artichokes, 100g tomatoes
Snack 1: 500ml milk, 1 banana, 1 tbs honey, 25g protein
Snack 2: 200g cottage cheese, 150g couscous
Snack 3: 300g potatoes, 120g tuna

Cardio Day

30min jogging

Chest/Back day

Bench: 110.2lbs*12 121.2lbs*10 132.3lbs*8 143.3lbs*6 165.3lbs*4 132.3lbs*10
Incline bench: 110.2lbs*10 132.3lbs*10 143.3lbs*8*8
db incline bench: 48.5lbs*8*8*8*8
db incline flyes: 39.7lbs*10 44lbs*8*8*6

Deadlift: 220.4lbs*8*9*8*6
Chinups: BW*10 BW+17.3lbs*8*10 BW*8
Lat Machine: 110.2lbs*9 121.25lbs*10*9*8
bb row: 110.2lbs*9 132.3lbs*9 154.3lbs*6*6
Cable seated row: 132.3lbs*8*8
Hyperextension: 3*10

Crunch: 4*max

ghostrider
04-06-2004, 05:32 AM
Woke up 7am (slept 7h)
Weight: 75.8kg - 167.1lbs

Breakfast: 500ml ps milk, 1 banana, 30g whey, 1 tbs honey
Post wo: 30g whey, 5g creatine, 1 tbs honey
Lunch: 150g pasta, 100g cauliflower, 250g horse steak
Snack 1: 500ml milk, 1 banana, 1 tbs honey
Snack 2: 100g ww bread, 120g tuna, olive oil
Snack 3: 300g potato, 100g ham, 2 eggs
Snack 4: 500g yogurt, peanuts

Shoulders/Arms day

Shoulders
Hammer shoulder press: 55.1lbs+55.1lbs*8*8 44lbs+44lbs*9*8
Lateral raise: 35.3lbs*9*8*7
Rear lateral raise (bench): 26.5lbs*10 31lbs*10 35.3lbs*10
Shrugs: 88.2lbs*10*10*8 dropset 61.7lbs*10

Triceps
Pushdown: 33lbs*30 44lbs*20 55.1lbs*15 66.1lbs*10 88.2lbs*8
French press: 59.5lbs*10*10 54lbs*10*10
Kickback: 22lbs*10*10*10

Biceps
bb curl: 99.2lbs*8 88.2lbs*10*10*8
db curl: 35.3lbs*10*8*7
bb preacher: 55.1lbs*10*8*10

ghostrider
04-07-2004, 05:09 AM
Woke up 7am (slept 7h)

Breakfast: 500ml milk, 80g bran flakes
Snack 1: 200ml milk, protein shake (30g) with 1tbs honey, 5g creatine
Lunch: 150g pasta with shrimps, mussel, squids (200g), 2 savoy cabbage roulade filled with couscous, tomatoes and cheese
Snack 2: 1 banana, 500g milk
Snack 3: 300g potatoes, 120g tuna
Snack 4: 200g cottage cheese, 150g couscous
Snack 5: 500g yogurt, peanuts

Working on the engine of my Vespa, can be considered as cardio workout? :rolleyes:

ghostrider
04-08-2004, 03:35 AM
Woke up 7am (slept 7h)

Breakfast: 500ml milk, 80g bran flakes
Snack 1: 500ml milk, 1tbs honey, 5g creatine, 1 banana
Lunch: 150g pasta with 150g chard, 3 eggs, 80g bacon
Snack 2: 1 banana, 500g milk, 30g protein
Snack 3: 100g ww bread, 120g tuna, 4 kiwi
Snack 4: 200g cottage cheese, 100g rice
Snack 5: 500ml milk, peanuts

ghostrider
04-09-2004, 03:46 AM
Woke up 7am (slept 7h)

Breakfast: 600ml milk, 80g bran flakes
Pre wo: 35g protein shake
Post wo: 30g protein shake with 5g creatine, 1 tbs honey
Lunch: 150g pasta with tomatoe sauce, 200g mackarel, 100g savoy cabbage, 100g artichokes
Snack 1: 500ml milk, 1 banana
Snack 2: 100g ww bread, 120g tuna, tbs olive oil, 2 kiwi
Snack 3: 150g couscous, 150g ham
Snack 4: 500g yogurt, peanuts

Legs day

Squat: 198.4lbs*8*8*8
Sled Hack Squat: +44lbs*8 +66.1lbs*8*8*8
Leg press: 66.1lbs*10 88.2lbs*10 110.2lbs*10
Alternate leg press: 88.2lbs*10 132.3lbs*10 176.4lbs*10

SLDL: 220.4lbs*8 242.5lbs*6*6 220.4lbs*6
Leg curl: 55.1lbs*10 66.1lbs*8 55.1lbs*10*12

Seated calf press: 88.2lbs*10*10 110.2lbs*10*12
Single leg sled standing calf: 154.3lbs*10 176.4lbs*15 198.4lbs*10*11

ghostrider
04-09-2004, 11:55 PM
Woke up 7am (slept 6.5h)

I have terrible DOMS. My legs are in pain.
It's more than one month that I've started using a 3 day split, but I still have doms after every single training day, it never happened when I was using HST, not so strong at least.

ghostrider
04-10-2004, 03:30 AM
Breakfast: 500g yogurt, 1 banana, 30g protein
Snack 1: 500ml ps milk, 1 banana, 2 tbs honey, 5g creatine, 30g protein, 1 tuna sandwich (50g ww bread, 60g tuna, mayo)
Lunch: 150g pasta with leak and cheese, 150g meatballs with tomatoes, 150g savoy cabbage
Snack 2: 500ml ps milk
Snack 3: 80g parmigiano cheese
Dinner: 250g rabbit with black olives, 150g artichokes, 150g couscous
Snack 4: 200g cottage cheese, 1 tbs olive oil

I'm pissed off :swear:
Today I wanted to go jogging, but the weather is ****ty and I have to work again on my Vespa, since the problem I've got with the engine doesn't want to fix :swear:

ghostrider
04-11-2004, 01:55 PM
Woke up 4.45am (slept 5.45h)

Breakfast: 500ml ps milk, 80g bran flakes
Snack 1: 200g cottage cheese
Snack 2: 120g tuna
Snack 3: 2 slices of colomba (a typical Easter cake) :rolleyes:
Lunch: 350g lasagna, 150g rabbit, 200g lamb, green salad, grilled eggplants and zucchini dressed with olive oil, 1 hard boiled egg... more cakes and some chocolate tuttut
Snack 4: 300ml milk, 1 banana
Dinner: 150g lasagna, 150g rabbit, green salad, 200g artichokes
Snack 5: 500g yogurt

ghostrider
04-12-2004, 12:23 AM
Woke up 8am (slept 9h)

Weight: 169.5lbs (76.9kg) :nod:

Breakfast: 500ml ps milk, 80g bran flakes, 1 banana
Snack 1: 80g parmigiano cheese, 50g ww bread
Lunch: 150g pasta with pesto sauce, 150g artichokes, 250g beef steak
Snack 2: 300ml ps milk, 30g protein, 1tbs honey, 5g creatine
Snack 3: 2 tuna sandwiches (120g tuna, 100g ww bread, mayo)
Dinner: 350g codfish, 200g spinach
Snack 4: 200g cottage cheese, 1 tbs olive oil

Cardio Day

20min rope jumping
20min running

Saint Patrick
04-12-2004, 01:32 AM
You're using the same split as me, except I have chest and back seperate for a 4 day split.

ghostrider
04-12-2004, 02:53 AM
I'd like to use a 4 day split, but for now I can go to the gym only 3/week.
I saw your contest pics, you looked great :thumbup:
I'm going to give a good look to your journal, especially the pre-contest training section, when I start to cut :D

ghostrider
04-13-2004, 10:12 AM
Woke up 4.45am (slept 6.5h)

Breakfast: 500ml ps milk, 80g bran flakes with raisins and nuts
Snack 1: 200g cottage cheese, 50g ww bread
Snack 2: 120g tuna, 1tbs olive oil, black olives, 50g ww bread
Lunch: 250g lasagna, 3 eggs, zucchini
Post wo: 30g protein, 5g creatine, 20g sugar
Snack 3: 500ml ps milk, 1 banana
Dinner: 400g lean pork steak, 150g broccoli
Snack 4: 500g yogurt, 1tbs honey, peanuts

Chest/Back day

Back
Deadlift: 220.4lbs*10 264.5lbs*7*7*6
(damn, I've got to work on my grip. It fails too early, I can do more than 7reps)
Chinups: BW+22lbs*8*9*6 BW*7
bb row: 154.3lbs*8*7*6*6
Lat Machine: 110.2lbs*9 121.25lbs*10*9*8
Cable seated row: 143.3lbs*10*10

Chest
Bench: 121.2lbs*12 132.3lbs*10 143.3lbs*8 165.3lbs*6 198.4lbs*4 150.3lbs*10
(PT spotted me and said that there's more than this left in me, I'm going to try next time)
Incline bench: 132.3lbs*10*8*10 110.2lbs*10
Hammer Strength incline bench (lever plate loaded): 44lbs+44lbs*8 33lbs+33lbs*10*9*8
db incline flyes: 44lbs*8*8*6*6

ghostrider
04-14-2004, 03:54 AM
opss

ghostrider
04-14-2004, 03:59 AM
Woke up 7.30am (slept 8h)

Breakfast: 500ml ps milk, 80g bran flakes
Post wo: 30g whey, 5g creatine, 1 tbs honey
Snack 1: 80g ham, 80g cheese, 50g ww bread
Lunch: 200g lasagna, zucchini, 100g rabbit, 80g parmigiano cheese
Snack 2: 50g ww bread, 150g mackarel, olive oil
Dinner: 200g lean pork steak, 80g cheese, 150g spinach
Snack 3: 500g yogurt, 2 apples
Snack 4: (at 6am, before going home) 30g protein, 5g creatine, 20g glucose

Shoulders/Arms day

Shoulders
Hammer shoulder press: 55.1lbs+55.1lbs*10*10*8*8
Lateral raise: 35.3lbs*10*9 30.9lbs*10*10
Front raise: 26.5lbs*10*10
Shrugs: 88.2lbs*10*10*10

Triceps
Pushdown: 44lbs*30 55.1lbs*20 66.1lbs*15 77.2lbs*10 88.2lbs*8
French press: 61.7lbs*10*10*10
Kickback: 22lbs*10 26.5lbs*10*10

Biceps
bb curl: 88.2lbs*10*9*8
db curl: 35.3lbs*10 39.7lbs*8 35.3lbs*9
bb preacher: 61.7lbs*10*8*9

ghostrider
04-14-2004, 09:55 AM
Today and tomorrow I'm working on the night shift (11pm to 6am).
THis will influence my diet, since I can't have breakfast and snack 1, and probably I won't have a snack in the morning because I'm going to sleep.
Friday is my leg day, hope I can have a good workout.
I hate the night shift :swear:

ghostrider
04-15-2004, 08:43 AM
Slept 4.15h (from 7am to 11.15am)

Lunch: 150g pasta with broccoli, 3 eggs
Snack 1: 500ml ps milk, 1 banana, 35g protein, 5g creatine, 2tbs honey
Dinner: 100g rice with asparagus, 3000g swordfish, 150g savoy cabbage
Snack 2: 200g cottage cheese, peanuts, 1 apple
Snack 3: (at 6am) 30g protein, 5g creatine, 30g glucose

ghostrider
04-16-2004, 08:10 AM
Slept 4.30h (from 7am to 11.30am)

Lunch: 150g pasta with fresh tomatoes, 150g mackarel, 80g cheese
Post wo: 35g protein, 5g creatine, 20g glucose
Snack 1: 500ml ps milk, 1 banana, 2tbs honey
Snack 2: 30g protein shake
Dinner: 200g meatballs, 100g couscous, 150g savoy cabbage
Snack 3: 200g cottage cheese, peanuts, 1 apple

Cardio day

30 min jogging

Legs day

Squat: 198.4lbs*8*8 220.4lbs*8
Sled Hack Squat: +66.1lbs*10*10*10
Leg press: 110.2lbs*10 132.3*10*10
Alternate leg press: 88.2lbs*10 154.3lbs*10 198.4lbs*10

SLDL: 220.4lbs*10 264.5lbs*8*9*8
Leg curl: 66.1lbs*10*10*8* 66.1lbs*7+55.1lbs*7+44.1lbs*7

Seated calf press: 110.2lbs*12*12*10*10
Single leg sled standing calf: 198.4lbs*10 209.4lbs*10*10*10

ReturnedFire
04-16-2004, 08:45 AM
nice lifts dude :thumbup:

how tall are you and what's your current weight now?

ghostrider
04-16-2004, 11:51 AM
nice lifts dude

Thanks, Jotosuds. But it seems to me that my weights are nothing special, especially squat.


how tall are you and what's your current weight now?

I'm 5'9"@169.8lbs BF ~15% (I think)
Next week I will take some pics, so I hope to have a BF estimate from all of you.

ghostrider
04-17-2004, 08:42 AM
Woke up 4.45am (Slept 5.45h)

Breakfast: 500ml ps milk, 50g bran flakes
Snack 1: 200g cottage cheese, 50g ww bread
Snack 2: 120g tuna, 150g rice, 1tbs EV olive oil
Snack 3: 150g chicken breast
Lunch: 150g pasta with tomatoe sauce, 100g meatballs, 50g cheese, 50g bread
Snack 4: 500ml ps milk, 1 banana, 30g protein, 5g creatine, 1tbs honey
Dinner: 150g salmon, 200g potatoes, 100g savoy cabbage, 100g cottage cheese
Snack 5: 500g yogurt, peanuts

ghostrider
04-18-2004, 01:20 PM
Woke up 7am (Slept 8h)

Breakfast: 600ml milk, 80g bread, 50g apricot jam
Snack 1: 400ml milk
Lunch: 350g cannelloni filled with cheese and ham, 150g chicken breast
Dinner: 250g roast beef, 200g tomatoes with EV olive oil, 80g bread, 50g cheese
Snack 2: 500g yogurt, 1 banana, 30g protein, peanuts

ghostrider
04-19-2004, 04:13 AM
Woke up 7am (slept 7h)

Weight: 171.5lbs (77.8Kg)

Breakfast: 500ml ps milk, 80g bran flakes with nuts and raisins
Post wo: 40g protein, 5g creatine, 20g glucose
Lunch: 150g couscous, 150g roast beef, 50g cheese, 200g carrots
Snack 1: 200g cottage cheese, 150g couscous
Snack 2: 100g ww bread, 120g tuna, mayo
Dinner: 250g codfish, 150g potatoes, green salad wit tomatoes dressed wit 2tbs EV olive oil
Snack 3: 500g yogurt, penauts

Cardio Day

15min recumbent bike (HIIT 30s/60s interval)

Chest/Back day

Bench: 154.3lbs*12 176.4lbs*10 176.4s*8 187.4lbs*6 209.4lbs*4 154.3lbs*8
hammerstrength incline bench: 38.6lbs*10*10*9*8
db incline flyes: 44.1lbs*8 39.7lbs*8 35.3lbs*9*8

Chinups: BW*8*8*8*6
Lat Machine: 132.3lbs*10*10*9*8
bb row: 154.3lbs*10*10 165.3lbs*9*8
Cable seated row: 154.3lbs*10*9*9
Hyperextension: 3*10

ghostrider
04-20-2004, 03:47 AM
Woke up 7am (slept 8h)

Breakfast: 500ml ps milk, 80g bran flakes, 1 banana
Post wo: 40g whey, 5g creatine, 30g glucose
Lunch: 150g pasta with broccoli, 3 eggs, eggplants dressed with 1tbs EV olive oil
Snack 1: 100g ww bread, 120g tuna, mayo
Snack 2: 200g potatoes, 120g ham, 1tbs EV olive oil
Dinner: 200g roast beef, 150g savoy cabbage, 100g potatoes
Snack 3: 500g yogurt, peanuts

Shoulders/Arms day

Shoulder press: 60.6lbs+60.61lbs*9 55.1lbs+55.1lbs*8*8 44.1lbs+44.1lbs*8
Lateral raise: 30.9lbs*10 35.3lbs*9*8*8
Front raise: 30.9lbs*8*10
Lying rear lateral raise: 35.3lbs*10*10*8 30.9lbs*8
Shrugs: 88.2lbs*10*10 dropset 70.5lbs*10 57.3lbs*10 44.1lbs*8

Pushdown: 44lbs*30 55.1lbs*20 77.2lbs*15 88.2lbs*10 94.8lbs*8

Superset
bb curl: 88.2lbs*10*9*8*7
French press: 61.7lbs*10*10*10*10

Superset
db curl: 39.7lbs*10*8 35.3lbs*9*8
Kickback: 26.5lbs*10*10*10*10

bb preacher: 61.7lbs*10*9*9

ghostrider
04-21-2004, 01:02 PM
Woke up 6.30am (slept 7.5h)

Breakfast: 500ml milk, 80g bran flakes
Snack 1: 200g cottage cheese, 100g rye bread
Snack 2: 150g potatoes, 120g tuna, 1tbs EV olive oil
Lunch: 150g pasta with pesto sauce, 150g mozzarella cheese, 50g codfish, 100g savoy cabbage
Snack 3: 1 banana, 500g yogurt, 40g whey
Dinner: 100g pasta, 3 eggs, 100g savoy cabbage
Snack 4: 200g cottage cheese, 1tbs EV olive oil

ghostrider
04-22-2004, 03:29 AM
Woke up 6.50am (slept 7.5h)

Cardio Day

30 min jogging

Breakfast: 500ml milk, 50g bran flakes, 1 banana, 30g whey
Post wo: 40g protein shake
Lunch: 150g risotto with chikory, 350g beef steak, 100g savoy cabbage
Snack 1: 120g tuna, 150g couscous, 1tbs EV olive oil
Snack 2: 200g cottage cheese, 50g rye bread
Dinner: 250g lean pork steak, 200g broccoli, 100g rye bread
Snack 3: 500g yogurt, peanuts

Legs day

Box Squat (12" box): 154.3lbs*8*8 176.4lbs*6 198.4lbs*6*4 220.4lbs*4
Sled Hack Squat: 44lbs*10*10*10*10
Leg press: 132.3lbs*10 154.3lbs*10 176.4lbs*10 198.4lbs*10
Alternate leg press: 198.4lbs*10*10*10*10

SLDL: 264.5lbs*10 286.6lbs*8*8*8 (my grip fails before my hams)
Leg curl: 66.1lbs*10 77.2lbs10*9*8

Seated calf press: 132.3lbs*8*8 121.2lbs*10*10
Single leg sled standing calf: 209.4lbs*10*10*9*9

ghostrider
04-22-2004, 04:19 AM
I really like box squat, it's perfect to learn good form.
I'm still using light weight, so I can focus better on form.
Today I wasn't on my best, I felt a little pain in the groin area while doing hack squat and box squat. Could this be for the running? I went jogging at 7am and I worked out at 9am.
A friend of mine borrowed me a digital camera to take some pics, but the battery is completely drained. Stupid guy :whip:

ghostrider
04-23-2004, 01:07 PM
Woke up 6.50am (slept 7.5h)

Breakfast: 500g yogurt, 1 banana, 1tbs honey
Lunch: 150g pasta with spinach, 3eggs
Snack 1: 150g ham, 150g couscous, 1tbs EV olive oil
Snack 2: 120g tuna, 100g rye bread, 1tbs EV olive oil
Dinner: 150g mozzarella, 50g caciotta cheese, 75g ww bread
Snack 3: 500ml ps milk, peanuts

ghostrider
04-24-2004, 08:45 AM
Woke up 6am (slept 7.5h)

Cardio day

20min rope jumping

Breakfast: 500ml ps milk, 80g bran flakes
Snack 1: 500g yogurt
Snack 2: 100g ww bread, 120g ham, 80g cheese
Lunch: 150g pasta, 300g pork steak
Snack 3: 100g rye bread, 120g tuna, mayo
Snack 4: 30g protein shake with 1tbs honey
Dinner: 250g codfish, 150g potatoes, 1tbs EV olive oil
Snack 5: 500ml ps milk

ghostrider
04-25-2004, 01:14 PM
Woke up 6.30am (slept 7h)

Breakfast: 500ml milk, 50g ww bread, marmalade
Snack 1: 120g tuna, 50g bread
Lunch: 200g tagliatelle (a kind of pasta made with flour and eggs), 200g chicken breast
Snack 1: 250g yogurt
Dinner: 100g bread, 250g chiken, 100g zucchini, 50g eggplants
Snack 3: 500ml ps milk, peanuts

ghostrider
04-26-2004, 03:38 AM
Woke up 7am (slept 7.5h)

Breakfast: 500ml milk, 80g bran flakes
Pre wo: 30g protein shake
Post wo: 30g protein shake, 5g creatine, 1tbs honey
Lunch: 250g pasta with spinach, 200g chicken, 100g artichokes
Snack 1: 100g ww bread, 120g tuna, mayo
Snack 2: 150g couscous, 150g ham, 1tbs EV olive oil
Dinner: 3 eggs, 150g spinach, 100g ww bread
Snack 3: 500ml ps milk, peanuts

Chest/Back day

Bench: 165.3lbs*10*10*10
db incline bench: 38.6lbs*12*10*10*10*9
db incline flyes: 39.7lbs*10*9*10*8*6

Pullups: BW+26.5lbs*8 BW+22lbs*8 BW+13.2lbs*8 BW*8
Lat Machine: 132.3lbs*10 143.3lbs*10*9*9
bb row: 176.3lbs*8*8 165.3lbs*10*9
Cable seated row: 154.3lbs*12 176.4lbs*9*8*8
Hyperextension: 3*10

Crunch: 4*max

ghostrider
04-26-2004, 03:57 AM
Here is a before pic (2003b.jpg). This is me last summer at 63kg (~139lbs)

I'm planning to start cutting down to 75kg (165lbs) as soon as I reach 80kg (176.4lbs) because my BF is quite high now (what do you think, 16% or more?)
I will start to bulk again in September.
I hope to take some good pics as soon as possible.

ghostrider
04-27-2004, 01:30 AM
Since I've decided to start cutting from May (my waist is definitely too big), here are some stats:

BF: 15%?? :confused:
Weight: 175.9lbs (79.8Kg) +13.2lbs (6Kg)
Neck: 17.12" (43.5cm) + 0.2" (0.5cm)
Chest: 42.13" (107cm) +0.8" (2cm)
Forearms: 11.22" (28.5cm) +0.2" (0.5cm)
Arms: 13"/14.56" (33/37cm) +0.4"/0.31" (1/0.8cm) :cry:
Waist: 33" (84cm) +2" (5.2cm) :cry:
Hips: 37" (94cm) +0.2" (0.5cm)
Thighs: 23.6" (60cm) +1" (2.6cm)
Calves: 14.76" (37.5cm) +0.6" (1.5cm)

What do you suggest? Should I keep the actual calories and do some more cardio, or should I drop the cals to 2800 and do only a little cardio (let's say 3*week*45min or 3 HIIT sessions)?

ghostrider
04-27-2004, 01:35 PM
Wake up 7am (slept 8h)

Breakfast: 500g yogurt, 30g whey, 1tbs honey
Lunch: 200g pasta, 100g cheese, eggplants
Snack 1: 100g ww bread, 120g tuna, mayo
Snack 2: 200g cottage cheese
Dinner: 250g beef steak, 100g carrots, 200g artichokes
Snack 3: 500ml ps milk, peanuts

ghostrider
04-28-2004, 01:05 PM
Woke up 6.10am (slept 6.40h)

Breakfast: 500ml ps milk, 80g bran flakes
Snack 1: 200g cottage cheese
Snack 2: 120g tuna, 100g ww bread, mayo
Lunch: 250g cannelloni filled with meat and cheese
Snack 3: 600ml milk
Dinner: 80g ww bread, 250g chicken breast, red pepper and spinach
Snack 4: 500ml ps milk, peanuts

ghostrider
04-29-2004, 01:32 PM
Woke up 7.00am (slept 8h)

Breakfast: 500ml ps milk, 80g bran flakes
Post wo: 40g protein with water
Lunch: 150g cannelloni filled with meat and cheese, 350g chicken, eggplants
Snack 1: 120g tuna, 100g ww bread, mayo
Snack 2: 120g tuna, 100g ww bread, mayo
Dinner: 4 eggs, 150g mozzarella, 300g spinach, 80g ww bread
Snack 3: 500g yogurt, 1 banana

Shoulders/Arms day

Superset
bb curl: 88.2lbs*11*10*8*8
Pushdown: 88.2lbs*10*10*8*9

Superset
bb preacher: 61.7lbs*10 66.14lbs*10*10*10
French press: 67.25lbs*10*10*10*10

Superset
db curl: 39.7lbs*10*8 35.3lbs*10*9
Kickback: 31lbs*10*10*10*10

Shoulder press: 44.1lbs+44.1lbs*1 46.9lbs+46.9lbs*9*9*8
Lateral raise: 35.3lbs*10*10*10
Front raise: 30.9lbs*10*10
Lying rear lateral raise: 30.9lbs*10*10*10
Shrugs: 88.2lbs*12*12

ghostrider
04-30-2004, 12:20 AM
It's a month since I've signed in the gym and I have to admit that the people in there are a bunch of losers.
I usually train in the morning (they open really late: 9am) and I've never saw anyone, except me, squatting, deadlifting, rowing or doing SLDL.
I always see the same people, every one of them have it's own peculiarity.
There is one guy who always wear a lifting belt, no matter what he's doing.
Another one always eat a banana in the middle of the training, like it's something miraculous that will turn him into Mighty Mouse... obviously he spend most of his time chitchatting with the other guys.
Another one is tall something like 6'1" and probably weights 140lbs, and I'm probably overestimating, but instead of training hard he spend his time chitchatting.
The only one I saw squatting, used the worst form I've ever saw.

The good thing about all this, is the fact that the power rack is always free for me :evillaugh

ghostrider
04-30-2004, 01:32 PM
Woke up 7.00am (slept 8.5h)

Breakfast: 500ml milk, 1 banana, 30g whey, 2tbs honey, 5g creatine
Post wo: 40g protein shake, 5g creatine, 20g glucose
Lunch: 100g couscous, 350g beef steak, 100g chard
Snack 1: 200g cottage cheese, 150g couscous, 1tbs EV olive oil
Snack 2: 150g turkey breast, 100g ww bread
Dinner: 250g codfish, 150g chard, 50g ww bread
Snack 3: 500ml ps milk

Legs day

Box Squat (12" box): 220.4lbs*6 198.4lbs*8*7 (I'm weak :cry:)

Superset
Sled Hack Squat: 88.2lbs*10*10*9*9
Leg curl: 77.2lbs*10*10*10*9

Superset
Leg press: 198.4lbs*10*10*9*8
SLDL: 220.6lbs*8*8*8*8 (my grip fails before my hams)

Seated calf press: 132.3lbs*10*10*10*10
Single leg sled standing calf: 209.4lbs*11 220.6lbs*10*10*9

ghostrider
05-01-2004, 07:25 AM
Woke up 7.00am (slept 8.5h)

Breakfast: 500ml ps milk, 80g bran flakes
Lunch: 100g couscous, 80g ww bread, 100g sausages, 150g chard
Snack 1: 500g yogurt, 1 banana, 30g whey, 5g creatine, 1tbs hoeny
Snack 2: 150g turkey breast, 100g ww bread, 2 apples
Snack 3: 120g tuna, 3 eggs, mayo, 100g couscous
Snack 4: 500g yogurt, peanuts

ghostrider
05-02-2004, 06:44 AM
Woke up 7am (slept 6h)

Breakfast: 600c ps milk, 1 slice of chocolate cake :p
Snack 1: 80g tuna with olive oil
Lunch: 150g pasta with tomatoe sauce, 150g chicken breast, 100g peas
Snack 2: 300ml ps milk, 30g whey
Snack 3: 1 egg
Dinner: 200g codfish, 300g zucchini
Snack 4: 250g yogurt

Cardio Day

I think that 1.5h mowing the lawn can be considered a good cardio training, don't you? :D

ghostrider
05-03-2004, 04:52 AM
Woke up 7am (slept 7.5h)

Breakfast: 300ml milk, 80g ww bread, strawberry jam
Pre wo: 30g protein shake, 5g creatine, 20g glucose
Snack 1: 125g yogurt with raspberry
Lunch: 120g pasta with spinach, 200g fillet
Snack 2: 300ml milk, 30g whey, 1 banana, 1tea spoon honey
Snack 3: 200g cottage cheese, 1tbs EV olive oil
Dinner: 250g chicken breast, 150g spinach, 200g potatoes
Snack 4: 250g yogurt, peanuts

~2880Cals P=236g F=81g C=302g

Chest/Back day

db Bench: 57.3lbs*10*10*10
db incline bench: 44.1lbs*13*10*10*9
db incline flyes: 39.7lbs*10**10*9*9

Pullups: BW*8*8*8
Lat Machine: 143.3lbs*10*10*9
Hammer strngth low row: 165.3lbs*10*10*10
Cable seated row: 176.4lbs*10*10*9
Hyperextension: 3*10

Crunch: 4*max

Today I've planned to do deadlifts, but my forearm were in pain. I couldn't really manage to keep the grip on the barbell :(

ghostrider
05-04-2004, 01:46 PM
Woke up 7am (slept 7.5h)

Breakfast: 300ml ps milk, 80g bread, 40g strawberry jam 490Cal 17P 6G 92C
Lunch: 120g pasta with red pepper and leek, 3 eggs 500Cals 17P 3G 102C
Snack 1: 300g yogurt, 40g whey, 1 banana, 1tea spoon honey 500Cals 47P 12G 50C
Dinner: 400g chard, 100g ham, 100g cheese 650Cals 53P 42G 14C
Snack 4: 300ml ps milk, 35g whey, 20g peanuts 380Cals 42P 16G 17C

Olive oil used for cooking, approx 20g

~2600Cals P=180g F=99g C=275g

Beast
05-04-2004, 02:00 PM
Damn, you have your diet down to a point!
Nice job wit hthe pics, too. You definitely are a lot more beefy than the 2003 pic.

ghostrider
05-05-2004, 01:59 PM
Thank you, Beast. I'm trying (and training) hard to get some size, and when I start to do something I wanna do it right.
Yesterday I bought a new scale with body fat measurement.
The scale says I'm at 19%BF, but it seems to me a bit too high.
I will use it at as a reference to track my progress in this cutting phase.
Once I reached 75Kg (165lbs), I will start a slow bulk to reach 85Kg (187lbs), trying to keep BF as low as I can.

ghostrider
05-05-2004, 02:31 PM
Woke up 7am (slept 8h)

Breakfast: 300ml ps milk, 50g muesli bar 336Cal 14P 9F 49C
Lunch: 120g pasta with spinach, 250g lean pork steak 800Cals 67P 20F 89C
WO: shake with water, 40g whey, 5g creatine, 20g glucose 224Cals 34P 0F 21C
Snack 1: 300ml ps milk 151Cals 11P 5F 15C
Snack 2: 200g cottage cheese, 1tbs EV olive oil, 25g ww bread 320Cals 29P 13F 21C
Dinner: 300g hake, 150g chard, 15g EV olive oil for dressing 370Cals 53P 16F 4C
Snack 4: 250gml yogurt, peanuts 220Cals 12P 15F 10C

~2300Cals 220P 78F 209C

Today I've been a little too low on cals.

Cardio day

Recumbent bike

2 minutes warm up
6 minutes HIIT
2 minutes cool down

Today I've started 'Chris Mason's arms routine'

Shoulders/Arms day

Biceps giant set

Preacher Curl*8 62lbs
Cable Curls*8 88.2lbs
Curl-Grip Chins*6 first set/5 second set

BB Curl negs*6 110lbs

Triceps giant set
Close-Grip Bench Press*8 99lbs
Pulley Pushdown*8 88.2lbs first set/77.1lbs second set
Dips*8 first set/7 second set

Pressdown*4 99lbs 77.1lbs*4 55.1lbs*5

Shoulder press: 47.4lbs+47.4lbs*10*9*9
Hammer strength Lateral raise: 22.1lbs+22.1lbs*10*10*10
Front raise: 26.4lbs*10*10*10
Lying rear lateral raise: 30.9lbs*10*10*10
Shrugs: 88.2lbs*10*10*10

ghostrider
05-06-2004, 10:24 AM
Woke up 7am (slept 8h)

Breakfast: 300ml ps milk, 80g bread, 40g strawberry jam 490Cal 17P 6F 92C
Snack 1: 100g ww bread, 120g tuna, 1tbs mayo 440Cal 38P 8F 54C
Lunch: 100g pasta with red tomatoes and chard, 3 eggs 642Cals 36P 21F 76C
Snack 2: 300ml ps milk, 1 banana 255Cals 12P 6F 38C
Dinner: 300g lean pork steak, 150g broccoli 464Cals 64P 21F 5C 2291
Snack 4: 150g yogurt, 30g whey, 10g peanuts 264Cals 34P 11F 7C

Olive oil used for cooking and dressing approx 20g

~2750Cals P=201g F=77g C=272g

I'm doing little to no cardio in these days, but I'm very busy. I only have the time to do my workout :thumbup:

ghostrider
05-07-2004, 04:08 AM
Woke up 7.00am (slept 8h)

Cardio day

20min rope jumping
20min biking

Breakfast: 300ml ps milk, 70g ww bread, 30g cherry jam 385Cals 16P 7F 65C
Post wo: 40g protein shake, 5g creatine, 20g glucose 224Cals 34P 0F 21C
Lunch: 120g pasta with broccoli, 100g cured raw beef, 2tbs EV olive oil 780Cals 52P 23F 91C
Snack 1: 200g cottage cheese, 1tbs EV olive oil 255Cals 28P 13F 7C
Snack 2: 80g ham, 50g ww bread 390Cals 30P 12F 42C
Dinner: 100g codfish, 150g tomatoes, 100g cheese, 150g broccoli, 1tbs EV olive oil 594Cals 52P 38F 10C
Snack 3: 200ml ps milk 100Cals 7P 4F 10C

~2800Cals 219P 97F 246C

Today no squat and no SLDL :(
Yesterday I had a little accident with my Vespa, and my hips, left ankle and right forearm are still hurting.

Legs day

Superset
Sled Hack Squat: 100lbs*12*11*10*9
Leg curl: 77.2lbs*10*10*9*8

Superset
Leg extension: 99.2lbs*12 110.3lbs*10*10*9
Single leg leg curl: 44.1lbs*10 55lbs*10*10*9

Leg press: 220.1lbs*12*10*10*9

Seated calf press: 132.3lbs*10*10*10*10
Single leg sled standing calf: 220.6lbs*12*10*10*9

ghostrider
05-08-2004, 01:32 PM
Woke up 7.00am (slept 8h)

Breakfast: 300ml ps milk, 40g bread, 25g nutella 450Cals 17P 15F 62C
Snack 1: 80g ham, 30g bread, 40g hot pepper with olive oil 274Cals 19P 12F 22C
Lunch: 150g pasta with tomato sauce, 100g turkey 705Cals 38P 13F 108C
Snack 1: 200ml milk 124Cals 6P 7F 9C
Dinner: 150g turkey, 100g rabbit, 200g artichoke, 100g chickory, 1tbs EV olive oil for dressing, 50g bread 590Cals 67P 18F 41C
Snack 3: 200ml ps milk, 35g whey, 5g creatine, 20g peanuts 347Cals 43P 14F 13C

~2500Cals 190P 79F 255C

ghostrider
05-09-2004, 11:01 AM
Woke up 7.00am (slept 8h)

Meal 1: 300ml ps milk, 40g ww bread, 30g strawberry and cherry jam 380Cals 15P 12F 53C
Meal 2: 100g turkey breast, 120g peas, 1 egg, 80g artichokes, 1tbs EV olive oil 428Cals 40P 22F 18C
Meal 3: 100g ww bread, 120g tuna, 1tbs mayo 440Cals 38P 8F 54C
Meal 4: 200g cottage cheese 174Cals 28P 4F 7C
Shake: 35g whey, 5g creatine, 20g glucose 206Cals 30P 0F 21C
Meal 5: 100g turkey breast, 100g peas, 100g artichoke, 2 eggs, 50g cheese 600Cals 61P 32F 17C 2228 212
Meal 6: 200ml ps milk, 20g peanuts 220Cals 13P 14F 12C

~2450Cals 225P 92F 182C

ghostrider
05-10-2004, 11:35 AM
Woke up 4.45am (slept 7h)

Meal 1: 300ml ps milk, 75g muesli bar 480Cals 16P 19F 60C
Meal 2: 50g ww bread, 60g ham 258Cals 15P 10F 27C
Meal 3: 200g cottage cheese 174Cals 28P 4F 7C
Meal 4: 100g pasta with pesto sauce, 150g chicken breast, 50g rye bread 618Cals 49P 6F 93C
Post wo: 40g whey, 5g creatine, 20g glucose 224Cals 34P 0F 21C
Meal 5: 250g hake, 50g tomatoes, 300g asparagus 300Cals 57P 1F 13C
Meal 6: 300g yogurt, 1 banana, 20g peanuts 415Cals 18P 22F 36C

EV Olive oil estimated for dressing/cooking 30g 270Cals 30F

~2740Cals 217P 92F 257C

ghostrider
05-10-2004, 11:56 AM
Chest/Back Day

Superset
Bench: 176.4lbs*10*10*8*8
Lat Machine: 143.3lbs*10*10*9*8

Superset
Incline press: 88.2lbs*11*10*10*9
Pullups: BW*9*8*8*6

Superset
Incline flyes: 39.7lbs*11*10*9*8
Cable seated row: 176.4lbs*10*10*9*8

Incline Bench: 110.2lbs*10*10*9*8

bb row: 154.3*9*9*8*8
Hyperextension: BW*10 BW+17.4lbs*10*10*10

Crunches: 4*max

My right forearm still hurts a lot :cry:

ghostrider
05-11-2004, 10:51 AM
Woke up 7.00am (slept 8h)

Meal 1: 300ml ps milk, 80g bread, 40g strawberry and cherry jam 490Cals 17P 6F 92C
Meal 2: 40g whey, 5g creatine, 20g glucose 224Cals 34P 0F 21C
Meal 3: 120g pasta with spinach, 50g hake, 50g cheese 675Cals 37P 17F 94C
Meal 4: 250g yogurt, 1 banana 263Cals 11P 10F 32C
Meal 5: 150g salmon, 200g asparagus, 80g couscous, 1tbs EV oilve oil 611Cals 46P 16F 70C
Meal 6: 300ml ps milk, 35g whey, 10g peanuts 337Cals 43P 11F 17C

~2600Cals 188P 60F 326C

ghostrider
05-12-2004, 01:42 PM
Woke up 4.45am (slept 6.5h)

Meal 1: 400ml ps milk, 50g bran flakes 380Cals 17P 9F 59C
Meal 2: 50g ww bread, 60g ham 258Cals 15P 10F 27C
Meal 3: 50g ww bread, 60g ham, 200g cottage cheese 432Cals 43P 14F 34C
Meal 4: 120g tuna, 100g couscous, 1tbs EV olive oil 566Cals 42P 10F 77C
Meal 5: 2 eggs, 80g cheese, 50g rye bread 605Cals 42P 36F 27C
Meal 6: 300ml ps milk, 50g tuna in olive oil 282Cals 22P 15F 15C
Meal 7: 150g turkey, 100g fried artichokes :evillaugh 360Cals 36P 22F 3C

~2900Cals 217P 116F 242C :cry: Forgive me father for I have sinned

Cardio Day

20min rope jumping :zipit:

ghostrider
05-13-2004, 08:56 AM
Woke up 4.45am (slept 6.5h)

Meal 1: 400ml ps milk, 50g bran flakes 380Cals 17P 9F 59C
Meal 2: 50g ww bread, 60g ham 258Cals 15P 10F 27C
Meal 3: 50g ww bread, 60g ham, 200g cottage cheese 432Cals 43P 14F 34C
Meal 4: 120g tuna, 100g couscous, 1tbs EV olive oil 566Cals 42P 10F 77C
Pre wo: 30g whey, 2g creatine, 10g glucose 148Cals 26P 0F 11C
Post wo: 40g whey, 3g creatine 15g glucose 204Cals 34P 0F 16C
Meal 5: 100g turkey, 100g rye bread 391Cals 31P 8F 49C
Meal 6: 100g turkey, 100g chickory, 100g broccoli, 1tbs olive oil 255Cals 26P 14F 5C
Meal 7: 300ml ps milk 151Cals 10P 5F 15C

~2800Cals 244P 70P 293C

Cardio day

15 minutes treadmill

Recumbent bike

2 minutes warm up
6 minutes HIIT 30/30sec
2 minutes cool down

Shoulders/Arms day

Biceps giant set

Preacher Curl*8 72.7lbs
Cable Curls*8 88.2lbs
Curl-Grip Chins*7 first set/6 second set

db Curl negs*6 44.1lbs

Triceps giant set

Close-Grip Bench Press*8 110.2lbs first set/132.2lbs second set
Pulley Pushdown*8 88.2lbs first set/77.1lbs second set
Dips*9 first set/7 second set

Pressdown*4 99lbs 77.1lbs*4 55.1lbs*5

Shoulder press: 49.6lbs+49.6lbs*11 55.1lbs*9*8
Lateral raise: 31lbs*10*10*10
Front raise: 31lbs*10*10*10
Lying rear lateral raise: 35.3lbs*10*10*10
Shrugs: 88.2lbs*10*10*10

ghostrider
05-14-2004, 05:35 AM
Woke up 7.00am (slept 8.5h)

Cardio Day

10min treadmill - speed: 9.0Km/h
15min recumbent bike - speed: 90RPM HR: 115<>125

Meal 1: 300ml milk, 50g bran flakes 329Cals 14P 7F 54C
Post wo: 40g protein shake, 3g creatine, 15g glucose 148Cals 34P 0F 16C
Meal 2: 90g pasta, 80g cheese, 2 eggs, 150g broccoli, 1tbs EV olive oil 830Cals 44P 43F 67C
Meal 3: 120g tuna, 50g ww bread 252Cals 34P 1F 27C
Meal 4: 200ml ps milk, 1 banana 205Cals 9P 4F 33C
Meal 5: 250g codfish, 150g broccoli 219Cals 47P 1F 5C
Meal 6: 200g cottage cheese, 1tbs EV olive oil 219Cals 27P 9F 7C

~2200Cals 209P 65F 209C

Legs day

Squat: 176.4lbs*10*9*8*8

Superset
Sled Hack Squat: 110.4lbs*10*10*10*10
Leg curl: 77.2lbs10*9*9*8+2(rest pause)

Superset
Leg ext: 110.4lbs*10*10*10*10
SLDL: 220.5lbs*10 242.6lbs*10*9*8

Leg press: 220.5lbs*10*10*10*10

Seated calf press: 132.3lbs*10*10*9*8
Single leg sled standing calf: 220.5lbs*10*10*9*9

ghostrider
05-15-2004, 09:45 AM
Woke up 11.45am (gone to sleep 6.30am - slept 5.15h)

Meal 1: before going to sleep 40g whey, 15g glucose, 5g creatine, 200ml ps milk 305Cals 41P 4F 26C
Meal 2: 100g pasta with pesto sauce, 200g beef steak, 150g broccoli 701Cals 58P 18F 75C
Meal 3: 300ml milk, 30g whey, 1 banana 373Cals 38P 6F 42C
Meal 4: 120g tuna, 50g rye bread, 1tbs EV olive oil 324Cals 34P 10F 24C
Meal 5: 200g cuttlefish, 200g peas 300Cals 42P 3F 26C
Meal 6: 200g cottage cheese 174Cals 28P 4F 7C

~2200Cals 241P 45F 200C

I hate the night shift :mad:

ghostrider
05-16-2004, 06:48 AM
Woke up 10.35am (gone to sleep 6.30am - slept 4h)

Meal 1: before going to sleep 40g whey, 200ml milk 270Cals 40P 7F 11C
Meal 2: 60g pasta, 150g mussels, 100g codfish, 200g potatoes 6354Cals 46P 15F 80C
Meal 3: 300ml milk, 30g whey 300Cals 35P 10F 15C
Meal 4: 120g tuna, 50g rye bread, 1tbs EV olive oil 324Cals 34P 10F 24C
Meal 5: 250g swordfish, 200g broccoli, 1tbs EV olive oil 432Cals 46P 25F 6C
Meal 6: 250g yogurt 160Cals 9P 10F 9C

~2100Cals 210P 77F 145C

I hate the night shift

ghostrider
05-16-2004, 09:16 AM
Cardio day

4.35 miles Jogging (0.62miles/5-6min pace)

ghostrider
05-17-2004, 03:29 AM
Woke up 6.20am (slept 7h)

Meal 1: 300ml ps milk, 40g bran flakes 275Cals 13P 6F 42C
Meal 2: 40g whey, 5g creatine, 15g glucose 204Cals 34P 0F 16C
Meal 3: 100g pasta, 2 eggs, 100g artichokes, 40g cheese 654Cals 38P 21F 78C
Meal 4: 300ml ps milk, 80g ice cream, 30g whey 406Cals 41P 13F 31C
Meal 5: 100g ww bread, 130g turkey, 50g tomatoes, mayo 200g spinach 504Cals 34P 16F 62C
Meal 6: 250g yogurt 160Cals 9P 10F 9C

~2200Cals 169P 66F 238C

Cardio day

Recumbent bike

5min warm up (70rpm)
12min HIIT (30sec/30sec) 80rpm-130rpm HR 118<>135bpm
5min cool down (70rpm)

Chest/Back Day

Superset
Hyperextension: BW+22.1lbs*10*10*10*10
Crunches: 4*max

Deadlift: 242.6lbs*8*8*6

Superset
db Bench: 66.2lbs*10*8 53lbs*10
Pullups: BW*10*7*9*5

Superset
db Incline: 44.1lbs*11*10*10*10
Lat Machine: 143.3lbs*10 154.4lbs*8 143.3lbs*8(+rest pause*2)*8

Superset
Incline flyes: 39.7lbs*11*10*9*8
Cable seated row: 176.4lbs*10*10*8

bb row: 154.4lbs*10 176.4lbs*10*9*8

ghostrider
05-17-2004, 05:30 AM
I've found some of my old stats.

April 2003

Biceps: 28/31.5cm (11"/12.4") unflexed/flexed
Thighs: 49cm (19.3") unflexed
Chest: 98cm (38.6") unflexed

Now
Biceps: 32/37cm (12.6"/14.5")
Thighs: 59cm (23.2") unflexed
Chest: 107.4cm (42.3") unflexed

One thing that I've noticed is that my legs are still growing, but my arms seem not to grow as well. Hell, I've increased strength in my arms but not size, in the last months.
Anyone here can help me with arms reluctant to grow? Right now I'm trying Chris Mason's arms routine, let's see if they grow in this 4 weeks.

ghostrider
05-18-2004, 09:36 AM
Woke up 4.45am (slept 6.45h)

Meal 1: 300ml ps milk, 40g bran flakes 293Cals 13P 6F 46C
Meal 2: 1 muesli bar 109Cals 2P 5F 15C
Meal 3: 50g ww bread, 80g ham 240Cals 18P 6F 27C
Meal 4: 120g tuna, 25g ww bread, EV olive oil 233Cals 32P 11F 13C
Meal 5: 80g pasta, 2 eggs, 200g spinach, 50g artichokes 540Cals 33P 16F 66C
Meal 6: 250ml ps milk, 80g ice cream, 40g whey, 5g creatine 412Cals 46P 12F 30C
Meal 7: 200g fillet, 200g broccoli 310Cals 47P 11F 6C
Meal 8: 250g yogurt 159Cals 9P 10F 9C

Ev olive oil used for cooking/dressing ~18g 162Cals 12F

2458Cals 200P 77F 212C

ghostrider
05-19-2004, 09:23 AM
Woke up 4.45am (slept 7h)

Meal 1: 300ml ps milk, 40g bran flakes 293Cals 13P 6F 46C
Meal 2: 2 muesli bar 218Cals 4P 10F 30C
Meal 3: 200g cottage cheese, 25g ww bread 238Cals 30P 4F 20C
Meal 4: 100g ww bread, 120g ham 424Cals 30P 10F 54C
Meal 5: 120g tuna, 25g ww bread, EV olive oil 233Cals 32P 11F 13C
Post wo: 40g whey, 5g creatine, 20g glucose 224Cals 34P 0F 21C
Meal 5: 300ml ps milk, 25g ww bread, 50g cheese 367Cals 19P 19F 29C
Meal 6: 300g chicken breast, 150g potatoes, 1tbs EV olive oil 483Cals 69P 12F 24C

~2500Cals 231P 72F 237C

Cardio day

15min recumbent bike 80/90RPM level 5
5min HIIT 30sec/30sec 80-130RPM level 4

Arms / Shoulders day

Triceps giant set

Close-Grip Bench Press*8 137.8lbs first set/148.8lbs second set
Pulley Pushdown*8 88.2lbs first set and second set
Dips*6 first set/4 second set

Pressdown 110.2lbs*4 88.2lbs*4 66.1lbs*5 55.1lbs*5 44.1lbs*5 33lbs*5

Biceps giant set

Preacher Curl*8 72.7lbs first set and second set
Cable Curls 88.2lbs*8 110.2lbs*7
Curl-Grip Chins 8 first set/6 second set

db Curl negs*6 44.1lbs

Shoulders

Shoulder press: 55.1lbs+55.1lbs*10*8*7 drop set 44.2lbs*4
Lateral raise: 31lbs*8*9*8
Front raise: 31lbs*10*10
Lying rear lateral raise: 35.3lbs*10*10
Shrugs: 88.2lbs*10*10*10 drop set 70.5lbs*6

ghostrider
05-20-2004, 01:25 PM
Woke up 4.45am (slept 7h)

Meal 1: 300ml ps milk, 40g bran flakes 293Cals 13P 6F 46C
Meal 2: 200g cottage cheese, 25g ww bread 238Cals 30P 4F 20C
Meal 3: 120g tuna, 25g ww bread, EV olive oil 233Cals 32P 11F 13C
Meal 4: 140g pasta with broccoli (250g), 80g cheese 913Cals 48P 31F 109C
Meal 5: 40g whey, 5g creatine, 1tbs honey, 100ml ps milk, 150g yogurt 338Cals 43P 8F 24C
Meal 6: 350g chicken breast, 200g potatoes, 1tbs EV olive oil 568Cals 82P 13F 32C

~2600Cals 248P 73F 244C

ghostrider
05-21-2004, 08:57 AM
Woke up 4.45am (slept 7h)

Meal 1: 300ml ps milk, 40g bran flakes 293Cals 13P 6F 46C
Meal 2: 2 muesli bar 218Cals 4P 10F 30C
Meal 3: 200g cottage cheese, 25g ww bread 238Cals 30P 4F 20C
Meal 4: 120g tuna, 25g ww bread, EV olive oil 233Cals 32P 11F 13C
Meal 5: 100g chicken breast, 25g ww bread 161Cals 24P 31F 13C
Post wo: 40g whey, 5g creatine, 15g glucose 148Cals 34P 0F 16C
Meal 6: 2 eggs 50g rye bread 316Cals 20P 15F 25C
Meal 7: 250g codfish, 200g tomatoes, 50g couscous 474Cals 51P 10F 44C

~2100Cals 208P 736F 207C

Legs day

Squat: 198.5lbs*8 220.5lbs*6*6 :clap: I know it's not much for most of you, but I'm happy anyway

Superset
Sled Hack Squat: 110.4lbs*10*10*8*8
Leg curl: 77.2lbs10*9*9*8*7

Superset
Leg ext: 121.4lbs*10 110.4lbs*9*8
SLDL: 220.5lbs*10*8*6

Leg press: 220.5lbs*10 264.6lbs*8*8*6

Seated calf press: 132.3lbs*10*10*9*8
Single leg sled standing calf: 220.5lbs*10*10*10*10

ghostrider
05-21-2004, 10:00 AM
This time there are also legs pics. They seems smaller than they are (not much, 59cm - 23.23").

Comments? BF% evaluation? I'd really like to receive some feedback.

ghostrider
05-22-2004, 10:52 AM
No comments? :( I feel lonely in this journal :hello:

Woke up 4.45am (slept 7h)

Meal 1: 300ml ps milk, 40g bran flakes 293Cals 13P 6F 46C
Meal 2: 1 muesli bar 109Cals 2P 5F 15C
Meal 3: 200g cottage cheese, 80g couscous, 1tbs EV olive oil 543Cals 36P 13F 69C
Meal 4: 170g salmon, 50g rye bread, 5g EV olive oil 372Cals 40P 27F 24C
Meal 5: 100g pasta, 120g turkey breast, Ev olive oil 566Cals 47P 10F 72C
Meal 6: 300ml ps milk, 40g whey, 5g creatine, 1banana 399Cals 46P 6F 39C
Meal 7: 150g beef steak, 200g spinach, EV olive oil 264Cals 40P 9F 6C

~2550 224P 68F 271C

No time for cardio today :(

ghostrider
05-23-2004, 03:01 PM
Woke up 7am (slept 9h)

Meal 1: 150g ricotta cheese 284Cals 14P 22F 6C
Meal 2: 2 eggs, 60g ham 282Cals 27P 18F 1C
Meal 3: 80g rice with clams, 100g squids, 500g crayfish 704Cals 79P 6F 83C
Meal 4: 60g tuna with oil, 60g walnuts 507Cals 20P 46F 3C
Meal 5: 100g bread, 60g cheese, 80g ham, 150 peas 772Cals 47P 26F 87C

~2550Cals 187P 118F 180C

ghostrider
05-24-2004, 11:00 AM
Woke up 6am (slept 7h)

Meal 1: 250g yogurt, 1 banana, 30g whey 371Cals 36P 10F 33C
Meal 2: 2 tuna sandwiches (120g tuna, 100g ww bread, mayo) 440Cals 38P 8F 54C
Meal 3: 50g rye bread, 80g ham 255Cals 20P 9F 24C
Meal 4: 80g pasta, 2 eggs, 100g asparagus 582Cals 29P 24F 63C
Meal 5: 350cc ps milk, 1 banana, 35g whey, 5g creatine, 1tbs honey 397Cals 43P 7F 40C
Meal 6: 250g codfish, 150g peas, 1tbs EV olive oil 374Cals 53P 10F 19C

~2400Cals 219P 68F 233C

Today no workout, I was very busy :cry:

ghostrider
05-31-2004, 02:46 PM
It's been a while from my last post.
Last week I went to the gym only twice, I was too busy with work (4 documentaries to translate and subtitle in 3 days).
The cut is going fine, I'm 77.5Kg (~171lbs) with no strength loss.
I've gained almost nothing on my arms with Mason's routine... but that's great, because I'm on a cut and I expected to lose something in size.
I've decided to stop creatine, I started on April 1st and I saw no gains in size, neither in strength.
I drink 2/3 coffee (espresso) a day. I know that caffeine+creatine it's a big no no. But I also know that you should drink more than a couple of coffee to counteract the effect of creatine.

wibble
05-31-2004, 03:39 PM
I've been lurking in here awhile but haven't posted yet. You're making some great progress! Lookin big in those pics! As for your arms not growing, have you tried not working them directly? Maybe just let them get worked on your back days for awhile and then you could try more direct work. I keep my bicep work low volume, doing only 4 sets per week. I find its hard to gain size on my arms too, I'd say it would be hard to get any significant size on them without bulking. What are you weighing in at now btw?

ghostrider
06-01-2004, 09:38 AM
You're making some great progress! Lookin big in those pics!

Thanks Wibble. Hope to get bigger with the next bulk that I will start in September :cool:



As for your arms not growing, have you tried not working them directly?

Yes, I've tried. I've done 3 HST cycles with no direct arm work. It's quite a bit that they are always the same size, maybe a couple of millimeters bigger :cry:
Maybe I have to work arms even more, I'm going to try to do some bis and tris exercises (a couple for each muscle) also on Saturday or Sunday (usually I work arms on Wed).

EDIT
I'm 77.5Kg (~171lbs)

ghostrider
06-01-2004, 10:38 AM
Yesterdays workout:

Chest & Back day

Superset
Hyperextension: BW+22.1lbs*10*10*10*10
Crunches: 4*max

Deadlift: 242.6lbs*8*6 287lbs*4 308.7*3*3

Superset
db Bench: 57.5lbs*12*10*8
Pullups: BW*9*7*8

Superset
db Incline: 60.7lbs*10*7*6
Lat Machine: 176.4lbs*8 165.4lbs*7 154.4lbs*8

Superset
Incline flyes: 39.7lbs*10*10*10
Cable seated row: 176.4lbs*12*8*8

Superset
Incline bench: 132.3lbs*10*8*8
Hammer Strength Low Row: 176.4lbs*10 198.5*9*8

ghostrider
06-02-2004, 09:05 AM
Today is holyday, so my gym is closed and I've worked out at home. A brief workout.

Shoulder

db shoulder press 38.6lbs*12*10*10*9
db front raise 27.5lbs*10*10*8
db lateral raise 27.5lbs*12*10*9

Biceps

db curl 38.6lbs*10*10*10*9
hammer curl 38.6lbs*10*10*9*9

Triceps

kickback 27.5lbs*12*12*10*10
CG bench press 148.8lbs*10*10*9*9

ghostrider
06-09-2004, 10:41 AM
Today I've started a new routine prepared with a powerlifter. It's a strength oriented routine.

For squat, deads and bench I have to follow this sequence: 1st&2nd week 50% 1RM.
Then every week I have to increase the weights: 60% - 65% - 70% - 75% - 80% - 85/90%.
On week 9 I have to try my new 1RM

Day 1:
Squat 8*2 (60sec rest)
Leg press 2*max (using a weight that allows me to do 10-12 reps)
Leg curl 3*10
Hyperextension 2*20
Seated calves 3*15
Abs

Day 2:
Bench press 6*5 (60sec rest)
Incline db press 3*10
Military press 10-8-6
French press 10-8-6
Pushdown 3*10
Abs

Day 3:
Deadlift 8*2 (60sec rest)
Pullups 2*max
bb bent over row 10-8-8-6
Shrugs 2*max (using a weight that allows me to do 10-12 reps)
Preacher curl 3*10
Abs

There is only one exercise for biceps... wouldn't it be too little? I'm tempted to add a db curl.

Talking about my cut. I'm down to 76Kg (167.5lbs) and according to my bf scale I've lost 3%bf. Until I've bought this bf scale, I've lost 4kg (8.8lbs) of which only 600g (1.3lbs) were lean mass. Is it good?

wibble
06-24-2004, 09:04 PM
Your journal was in danger of falling off page 4! Where are the updates man, you were being so consitant with updating this.

As for your biceps, you might want to add a set or 2. Have you ever tried chinups? I just started doing these recently and I love em.

ghostrider
07-10-2004, 05:53 AM
Your journal was in danger of falling off page 4!

Sigh, I know it.


Where are the updates man, you were being so consitant with updating this.

I'm working all day long. I work part-time for Italian Postal Service (Poste Italiane) and also at home as a translator/subtitler. I don't have the time to keep the journal updated :cry:
But I'm still training, I'm on week 5 of a 9 week strength oriented routine.
I'm still eating about 2400/2500Cals everyday


As for your biceps, you might want to add a set or 2. Have you ever tried chinups? I just started doing these recently and I love em.

I'm going to try it in Septmber, because my gym is closed for holidays for August.
I'm planning to swim and to train at home, just to keep what I've gained until now.

ghostrider
07-21-2004, 01:26 PM
Just a little update.
I'm always working a lot and training too little.
Last week I only managed to hit the gym once, on legs day, and the same this week.
Moreover, now I have a stinging pain at the height of my right scapula. I thing it's due to all the hours I spend working at the computer.
I think it is a nerve inflammation.
I feel like someone has stabbed me with a stake and left it inside my back.
So, for a while, until my shoulder starts getting better, I will do only legs and cardio :cry:

ghostrider
07-28-2004, 01:04 PM
Another update, no good news though.
My backache is getting worse and worse. Now it goes from left to right scapula, and it goes up to my neck. Even moving is a pain, lifting is definitely not an option. Hell, I struggle even to put on Vespa on the stand.
Painkiller are doing nothing (I've tried a couple different). I've called the doctor (the substitute, my doc is on holiday) and she gave me another kind of painkiller and some injection... let's see if it works.
I hate not to train, this is the third week in a row that I'm slacking off (except a couple of leg sessions).

ghostrider
08-07-2004, 02:06 AM
I'm back!
I started working out again. Right now I'm working 6 days/week, 3 days weight/3 days cardio, but I'm planning to workout 6 days/week, 1 muscle group each day and cardio everyday.
From monday I'll try again a creatine supplementation, to see if this time it works.

Mon: legs/cardio (~45mins)
Tue: chest/cardio (~45mins)
Wed: bis/cardio (~45mins)
Thu: tris/cardio (~45mins)
Fri: back/cardio (~45mins)
Sat: shoulders/cardio (~45mins)

I'll start with a 2800Cals/die diet

ryuage
08-07-2004, 10:15 AM
good luck ghost.

ghostrider
08-07-2004, 02:49 PM
good luck ghost.

Thank you, Ryuage.
Once you start again to workout it's really hard to stay away from the gym for 3 weeks. I feel smaller and weaker, I AM smaller and weaker, 3 weeks are a lot of time, but now I'm more motivated than ever. :strong:

ghostrider
09-07-2004, 09:30 AM
I'm back in the gym. They opened september 1st, and I was there at 9am (yeah, they open f***** late).
I've no routine, my plan is to do one of the big three every workout day, plus some other exercise. I want to train with 12->15 sets for big muscle groups and 9/10 sets for smaller groups. And, since my arms seem not to grow, I'm trying to hit them harder. I'll work my arms twice a week, on day 1 and on day 3. I've planned to do 2 exercises, 3 sets each, with dropset (x*8 / x-20%*8 / x-40%*8) on day 1, and 3 exercises, 3 sets each on day 3.
On WO days, I will do 20~30mins cardio (slow pace), on off days I will do 45~60mins cardio.
What do you think about?

ghostrider
09-07-2004, 10:07 AM
BTW, this is what I've done today:

Squat 2*10 (WU) 1*8 - 2*6
Leg press 3*10
Leg ext 3*10
Hack squat 2*10
Leg curl 4*10
Good morning 3*8
Seated calf 3*10
Standing calf 2*10

Biceps
Alternate curl 8*8*6 x 3 (dropset)
Preacher curl 2*10 1*8

Triceps
Pull down 8*8*8 x 3 (dropset)
Triceps ext 8*8*8 x 3 (dropset)

10min recumbent bike
10min elliptical

ghostrider
09-09-2004, 02:42 PM
My today workout:

3 sets each, all series to positive failure.
3 WU sets before every muscle group

Chest:
dumbbell bench
incline dumbbell bench
cable lying fly
cable incline fly

Shoulders:
shoulder press
front raise
lateral raise
lying rear lateral raise

Abs: 4 sets of crunches

Edit: 20min recumbent bike (90/100RPM)

ghostrider
09-10-2004, 07:06 AM
Back
Deadlift WU 12-8-6 increasing weight 100kg*8 130kg*6*4*2* 100kg*6
Pullups 8-8-6
High row 90kg*10*8*8
bb row 70kg*10 80kg*6*4 70kg*6
cable seated row 70kg*10*10

Arms
zottmann curl 14kg*10*10*10 superset with pulldown 35kg*10*10*8
bb curl 30kg*10*10*10 superset with skull crusher 30kg*10*10*10
preacher curl 25kg*10*10*8 superset with cg bench 60kg*10*10*8

Cardio
20min punching bag

ghostrider
09-11-2004, 06:22 AM
Cardio Day

40min recumbent bike 90/110RPM HR~120BPM
15min stretching

ghostrider
09-11-2004, 02:51 PM
Let's talk a little about my diet.
Right now I'm eating approx 3000/3200 Cals/die, with at least 150g protein/die (probably more).
I'm eating lot of tuna, chicken, turkey, rabbit, codfish... and also some lean red meat.
I eat vegetables twice a day (lunch and dinner) and cereals in the morning.
I'm thinking about upping a little the calories, since I'm doing quite a bit of cardio.
I'll wait until the end of the month, just to check which kind of results I obtain with this diet/training :strong:
For now, I'm as sore as hell. I have DOMS every single day of the week, although stretching seems to help me a bit

ghostrider
09-13-2004, 01:38 PM
Today legs and arms

Legs

Sitting Calf 12/12/10/10
Standing Calf 12/12/12/10

Squat WU 10/8/6 - 8/8/7/6
Leg Press 10/10/9/9
Hack Squat 10/10/8

Leg Curl 10/10/10/8
Good Morning 10/10/9/8
Hyperext 15/15/15/15

Arms

Hammer Curl (dropset -20%) 10/8/8 - 8/6/8 - 8/6/6
Chinups 10/10/8

Pulldown (dropset -20%) 8/8/7 - 8/7/8 - 7/6/6
Dips 10/8/8

Crunches 20/20/20/20

ghostrider
09-14-2004, 01:39 AM
Today cardio

25min recumbent bike
25min elliptical

Crunches 4*15

ghostrider
09-15-2004, 03:51 AM
Chest & Shoulders Day

Chest
Bench press WU 2*10 1*8
Flat db press 10-8-8-7
Incline db press 10-8-8-6
Lying fly 10-8-6-6
Incline fly 8-8-6-6

Shoulders
Military press WU 2*10 2*8
Cable one arm lateral raise 10-10-8-8
Lying rear lateral raise 10-10-8-8
Front raise 10-8-7-7

Cardio
20min elliptical

ghostrider
09-16-2004, 02:48 PM
Cardio day
25min recumbent bike
15min elliptical

ghostrider
09-17-2004, 02:08 PM
Back & Arms Day

Back
Pullups 10-8-8-6
Lat Pulldown 10-9-8-8
BB Row 10-8-8-8
Hi Row 10-8-7-6
Cable Seated Row 10-8-8-6

Arms

Biceps
db Curl (dropset -20%) 10/8/8 - 8/6/6 - 7/6/4
Preacher Curl 10-8-9 (1 forced rep)-8 (2 forced rep)
Chinups 6-6-5-4

Triceps
Dips 10-8-8-6
Pulldown 10-10-8-8
Triceps Ext 12-10-8-7

ghostrider
09-20-2004, 08:58 AM
It's legs and arms time again :whip:

Legs & Arms Day

Legs

Calves
Seated Calf Press 12/12/12
Sitting Calf 12/12/10/
Standing Calf 15/12/12

Quads
Squat WU 10/8/6 - 6/6/5/5
Leg Press 10/10/9/9
Hack Squat 10/10/8
Leg Ext 10/10/8/8

Hams
Lying Leg Curl 10/10/10/8
Good Morning 10/8/9/8
Standing Leg Curl 10/10/8/7
Hyperext 15/15/15/15

Arms

Triceps
Pulldown (dropset -20%) 8/8/7 - 6/7/6 - 6/5/5
Triceps Ext (dropset -20%) 10/8/8 - 8/7/7 - 6/6/4

Biceps
db Curl (dropset -20%) 10/8/8 - 8/6/8 - 7/6/4
Chinups 12/10+22.5lbs/10+22.5lbs

Abs
Crunches 20/20/20/20 (+33lbs)

ghostrider
09-21-2004, 05:05 AM
My diet

Usually for breakfast I have ps milk (at least 500ml) with 40g of ww cereals and fruit. Sometimes, when I have more time, I eat 3 eggs with rye bread, bacon and a glass of ps milk.

Snacks: tuna sandwiches with ww or rye bread, cottage cheese with EV olive oil and corn, or couscous and veggies
Once a day I have a protein shake (500ml ps milk, 30g whey, 1 banana, creatine and glucose)

Lunch and dinner: sometimes pasta (just like today, with tomatoes, zucchini, green pepper and eggplants), usually brown rice, barley, spelt or couscous.
At least 200/300g of meat, poultry or fish and more veggies.
To change things a bit, I also eat eggs, cheese and legums for lunch or dinner.
I have an alcohol cheat day once a week (only one cocktail), usually on a cardio day, so I can feel a little less guilty :D
Everyday I drink at least 4l of water (~1 gallon).

ghostrider
09-21-2004, 05:07 AM
Comments on diet and training are more than welcome :D

ghostrider
09-22-2004, 03:59 AM
Chest - Tri - Shoulders

Chest
bb Bench Press WU 20/40/60Kg*6 - 80Kg*10*8*6
db Bench Press 34Kg*10*8*6
db Incline BP 28Kg*10*8*8
Lying Fly 20Kg*8*6*6
Incline Fly 20Kg*8*6*5

Shoulders
Military Press 40Kg*8*6*6
Front Raise 16Kg*10*8*7
Lying Lateral Raise 18Kg*10*8*8
Lateral Raise (straight arms) 12Kg*10*10*8

Triceps
Dips 10/8/6
Pulldown 45Kg 8/8/5
Cable Triceps Ext 70Kg 8/6/5

Abs
Crunches 20/20/20/20 (+33lbs)

Cardio
Recumbent Bike HIIT 10min (60sec/30sec interval)
60sec 80<>90RPM HR 110<>120BPM
30sec 130<>140RPM HR120<>140BPM

ghostrider
09-23-2004, 02:22 PM
Back & Biceps Day

Back
Deadlift WU 60Kg*10 80Kg*6 100Kg*3 - 130Kg 4/4/4/4
Pullups 10-8-8-6 (+10Kg)
Lat Pulldown 70Kg 10-8-8-6
Low Row 80Kg 10-8-8-8
Cable Seated Row 75Kg 10-8-8-6
Shrugs 40kg 10-8-8-8
Biceps
Preacher Curl 30Kg 10-8-8
Chinups 6-6-5-4 (+16Kg)
db Curl 18Kg 10-8-6

Abs
Crunches 4*25

ghostrider
09-28-2004, 01:40 PM
Yesterday was legs & arms day

Legs & Arms Day

Legs

Calves
Seated Calf Press 12/12/12/10/10 (130Kg)
Sitting Calf 12/12/10/12/10 (50Kg)

Quads
Squat WU 10/8/6 (40-60-80Kg) - 6/6/5/5 (100-100-120-120Kg)
Leg Press 10/10/9/9/8 (130Kg)
Leg Ext 10/10/8/8/7 (50Kg)

Hams
Lying Leg Curl 10/10/10/8/6 (40Kg)
Standing Leg Curl 10/10/8/7 (35Kg)
Hyperext 15/15/15/15 (+15Kg)

Arms

Triceps
Pulldown (dropset -20%) 8/8/7 - 8/7/6 - 6/6/6 (45/35/30Kg)
Triceps Ext (dropset -20%) 10/8/8 - 8/8/7 - 6/4/4 (70/55/45Kg)

Biceps
db Curl (dropset -20%) 10/8/8 - 8/6/6 - 7/6/6 (18/14/10Kg)
Preacher Curl 12/10/10 (25/30/30Kg)

Abs
Crunches 20/20/20/20 (+33lbs)

ghostrider
09-29-2004, 10:51 AM
Chest - Tri - Shoulders

Chest
bb Bench Press WU 20/40/60Kg 12/8/6 - 80Kg 5/5/5/5/5
db Incline BP 34Kg 10/8/6/6
Lying Fly 20Kg 10/8/8/8

Shoulders
Military Press 40Kg 8/6/6
Front Raise 16Kg 10/10/8
Lying Lateral Raise 20Kg 10/10/8
Lateral Raise (straight arms) 12Kg 10/10/10
Cable Lateral Raise 20Kg 10/8/8

Triceps
Dips 10/8/6
Pulldown 45Kg 8/8/6
Skullcrusher 30Kg 10/10/8

Abs
Crunches 20/20/20/20 (+33lbs)

Cardio
Elliptical 20min
2Km walking (fast pace) my Vespa it's KO :cry:

ghostrider
09-30-2004, 09:13 AM
Cardio Day

25min recumbent bike
25min elliptical

ghostrider
10-01-2004, 11:44 AM
Back & Biceps Day

Back
Deadlift WU 60Kg*10 80Kg*6 100Kg*3 - 130Kg 5/4/4/4
Hammer Strenght Low Row 100Kg 10/8/8
Hammer Strenght High Row 80Kg 10/8/6
Lat Pulldown 70Kg 10/8/7
Cable Seated Row 70Kg 8/8/6
Shrugs bb 110kg 10/8/8/6
Hyperextension 15/15/15 (+20Kg)

Biceps
Preacher Curl 30Kg 10/8/8
Chinups 7/6/4 (+18Kg)
db Curl 18Kg 10/8/8

Abs
Crunches 4*25 (+20Kg)

Cardio
3min warm up
15min HIIT Recumbent Bike (60/60 sec interval - 70/80RPM -> 120/140RPM)
3min cool down

BIG C
10-01-2004, 11:52 AM
Nice Back/ Bi workout Bro!

ghostrider
10-01-2004, 12:15 PM
Thanks Big C.
I'm trying to hit arms very hard to see if they grow (my arms are only 14.6"), so I'm doing them twice a week.
And for my back... well, I like back day as much as legs day :cool:

ghostrider
10-03-2004, 02:18 PM
Today, just like last Sunday, I've had an extra workout.
Winter is coming, so I have to chop the wood for the fireplace.
Today I had to cut one of my cherry trees and one nut tree, that were dead. Using the chain saw is quite good to train the grip :D

BIG C
10-03-2004, 04:31 PM
Yeah, I had to use a chain saw and stack the wood from a tree that fell during a storm here. Took a lot out of me.

After that, I came in and did some squats. I didn't feel very strong at all. All my strength was sapped.

ghostrider
10-04-2004, 04:15 AM
Yesterday I used the chain saw for something like 3 hours, tonight I've slept 6 hours and today in the gym I felt a little drained.
I'm not exactly strong, but I felt really hard to squat 110kg.

Legs & Arms Day

Legs

Calves
Seated Calf Press 14/14/12/10 (130Kg)
Sitting Calf 12/12/10/10 (70Kg)
Standing Calf 12/10/10/10 (150Kg)

Quads
Squat WU 10/8/6 (40-60-80Kg) - 6/6/6/6 (110Kg)
Leg Press 10/8/8/6 (120Kg)
Leg Ext 10/10/9/8/ (55Kg)
Sled Hack Squat 10/8/6/6 (70Kg) This one (http://www.v3erre.com/immagini/convergenti/136.jpg)

Hams
Lying Leg Curl 10/10/8/8 (40Kg)
Standing Leg Curl 10/10/8/8 (40Kg)
Hyperext 15/15/15/15 (+20Kg)

Biceps

db Curl (dropset -20%) 10/10/8 - 8/8/6 - 6/6/4 (18/14/10Kg)
Preacher Curl 12/10/10 (30Kg)

Abs
Crunches 20/20/20/20 (+20Kg)

ghostrider
10-06-2004, 04:22 AM
Chest - Tri - Shoulders

Chest
bb Bench Press WU 20/40/60/70Kg 12/8/6/4 - 80Kg 6/6/5/5
db Incline BP 34Kg 10/8/8/6
Lying Fly 20Kg 10/8/8/8
Incline Fly 20Kg 10/8/8/6

Shoulders
Military Press WU 20Kg*12 30Kg*8 - 40Kg*8 45Kg 8/8/6
Front Raise 16Kg 10/8/8
Lying Lateral Raise 22Kg 10/8/8/8
Lateral Raise (straight arms) 12Kg 10/10/10
Cable Lateral Raise 20Kg 10/8/8

Triceps
Dips 10/8/8/6
Pulldown 45Kg 8/8/8
Cable Triceps Ext 70Kg 10/8/7

Abs
Crunches 20/20/20/20 (+33lbs)

BIG C
10-06-2004, 04:23 AM
Good job on the chest, tri, shoulder workout! :thumbup:

ghostrider
10-06-2004, 06:23 AM
Thanks Big C.
Today I've used 5Kg more on my military press, and I was happy... until I saw your journal. You use 155lbs (70Kg), that is a lot of weight :strong:

ghostrider
10-08-2004, 03:37 AM
My grip is weak. I fell like I can do more on deads, but my grip fails.
I wanna to try straps, while doing some exercise to strenghten my grips (static holds and farmer walk).


Back & Biceps Day

Back
Deadlift WU 60Kg*12 80Kg*10 100Kg*8 110Kg*6 - 120Kg 6/6 130Kg 4/4
Shrugs bb 110kg 10/8/ 130Kg 8/6
Pullups 10/8/8/7
Hammer Strenght Low Row 100Kg 10/8/8/6
Hammer Strenght High Row 90Kg 10/8/6/6
Shrugs db 40Kg 8/6/6 36Kg 10/10
Lat Pulldown 75Kg 8/8/6/6
Cable Seated Row 80Kg 8/8/6/5

Biceps
Chinups 7/6/4 (+18Kg)
Preacher Curl 30Kg 10 35Kg 8/8/6/6
db Curl 18Kg 10/8/8/5

Abs
Crunches 4*25 (+20Kg)

ghostrider
10-09-2004, 08:16 AM
Cardio Day

25min recumbent bike
25min elliptical

Abs
Crunches 4*25

Stretching

ryuage
10-09-2004, 08:38 AM
cardio = fun! what are your goals right now ghost? still trying to gain?

ghostrider
10-09-2004, 10:00 AM
Cardio=boring as hell :zipit:
Luckily, I've bought a mp3 player that I use both for cardio and lifting days.
Hip hop, metal, rock for lifting days. Pop, 80's for cardio days :thumbup:


what are your goals right now ghost? still trying to gain?

Yes, I'm still trying to gain. Even if people say that I'm getting bigger, I feel like I'm always the same.
Right now I'm 78Kg (~172lbs) and I'm planning to bulk (a slow bulk) until Jan/Feb to hit 82/86Kg (180/189lbs) and then cut back to 78/79Kg.

BIG C
10-09-2004, 12:40 PM
Thanks Big C.
Today I've used 5Kg more on my military press, and I was happy... until I saw your journal. You use 155lbs (70Kg), that is a lot of weight :strong:

You will be there in no time Bro! :thumbup:

Great job on back/ bi's!

ghostrider
10-09-2004, 02:54 PM
You will be there in no time Bro!

I hope to... but I'm small and weak, it will take a long time and a lot of dedication :nod:
First of all I want to improve my squat and deads.


Great job on back/ bi's!

I love back day :D

ghostrider
10-11-2004, 06:18 AM
Legs & Arms Day

Legs

Calves
Seated Calf Press 14/14/12/10 (160Kg)
Sitting Calf (http://www.hammerstrength.com//images_large/PLCALF.jpg) 12/12/10/10 (70Kg)
Standing Calf 12/10/10/10 (150Kg)

Quads
Squat WU 10/8/6 (40-60-80Kg) - 6/6/6/6 (100Kg) Bad day for squat
Leg Press (http://www.hammerstrength.com//images_large/PLLL.jpg) 8/7/6/6 (160Kg)
Leg Ext 10/8/ (65Kg) 8/7 (70Kg)
Sled Hack Squat (http://www.v3erre.com/immagini/convergenti/136.jpg) /8/6/6/5 (90Kg)

Hams
Good Morning 8/8/6 (80Kg)
Lying Leg Curl 10/10/9/9 (40Kg)
Standing Leg Curl 10/10/9/9 (40Kg)
Hyperext 15/15/15/15 (+25Kg)

Biceps

Cable Preacher Curl 10 (45Kg) 8/8 (55Kg) (dropset -20%) 60/50/40Kg 7/8/6
No db curls, my left forefinger it hurts and it's swollen, I can't bend it.

Triceps

Pulldown (dropset -20%) 45/35/30Kg 8/8/8 - 8/7/7 - 7/6/6
Cable Triceps Ext (dropset -20%) 70/55/45Kg 10/8/8 - 7/9/8 - 9/7/7

Shane
10-11-2004, 11:26 AM
What happened to your finger man?

ghostrider
10-11-2004, 01:44 PM
What happened to your finger man?

I don't know :D
I woke up saturday morning and it started to hurt, than it started to get swollen... hell, at least something in me is getting bigger :zipit:
Today is getting better, I can bend it partially... I hope it will be fine for next biceps workout.

ghostrider
10-12-2004, 08:19 AM
Cardio Day

35min recumbent bike
15min rope jumping

ghostrider
10-13-2004, 08:55 AM
Not a good workout :(

Chest - Tri - Shoulders

Chest
db Bench Press WU 18/22/24/26Kg 12/8/6/4 - 34Kg 8/6/7/6
db Incline 35Kg 10/8/6
Lying Fly 22Kg 10/6/8
Incline Fly 20Kg 10/8/8

Triceps
Dips 10/8/8
Pulldown 45Kg 10/6/8
Cable Triceps Ext 75Kg 8/8/6

Shoulders
db Press WU 10/12/14Kg 12/8/6 - 20Kg 8/6/6
Front Raise 16Kg 10/7/8
Lying Lateral Raise 22Kg 10/8/8
Lateral Raise (straight arms) 14Kg 10/8/8

Abs
Crunches 20/20/20/20

EDIT
my finger is back to normal, just like nothing happened :confused:

ghostrider
10-15-2004, 10:47 AM
Nice wo today :thumbup:

Back & Biceps Day

Back
Deadlift WU 60Kg*12 80Kg*10 100Kg*8 110Kg*6 - 130Kg 6/6 140Kg 4/4 (with straps)
Shrugs bb 130kg 10/8 140Kg 8/6
Pullups 10/8/8/8
bb Row 80Kg 8/8/8
Hammer Strenght High Row 90Kg 10/8/6/6
Hyperextension 4*15 (+25Kg)
Lat Pulldown 80Kg 8/6/6/7
Cable Seated Row 85Kg 10 - 90Kg 8 - 95Kg 8 - 100Kg 6
Shrugs db 40Kg 8/8/8

Biceps
db Curl 20Kg 8/8/6/5
Preacher Curl 35Kg 8/8/6/6
Chinups 8/6/4

Abs
Crunches 4*25 (+20Kg)

ghostrider
10-15-2004, 11:38 PM
Man... I'm sore as hell. My lower back, my traps... my everything, I feel really sore. Even my biceps are incredibly sore.
I still have DOMS from wed chest session.

BIG C
10-16-2004, 12:22 AM
Good workout Bro!

Heal that body up, so you can tear it up again and get BIG!

ghostrider
10-16-2004, 12:52 AM
I'm trying BigC, I'm trying :thumbup:

Today I'll try to take some new pics, just to see if I'm progressing.

ghostrider
10-16-2004, 08:19 AM
Ok, here are some new pics.
Please give me some feedback, I feel like I'm not progressing, maybe I should change my diet. Please, let me know what you think and give me a BF estimate.
Legs are too ridicolous to show them :cry:

JTyrell710
10-16-2004, 08:47 AM
dude those veins are crazy in yours arm!

ghostrider
10-16-2004, 09:17 AM
Thank you JT.
My arms are f**** small, only 37cm (14.56"), but at least I can see veins :)

ghostrider
10-17-2004, 08:52 AM
Since today I'm home, because I have to work, I had an extra cardio session.
A short cardio session (20min rope jumping), just to warm up and do some stretching.

Meal 1: 4 eggs (1 spoon evo oil), 50g rye bread, 200ml ps milk 580Cals 35P 37F 26C
Meal 2: 150g canned meat, 50g rye bread 220Cals 21P 4F 24C
Meal 3: 250g chicken breast, 250g broccoli (1 spoon EVO oil), 250g cannelloni (filled with parmigiano cheese and ham) 834Cals 105P 39F 14C
Meal 4: 80g couscous, 200g cottage cheese, 1 spoon EVO oil 540Cals 35P 13F 69C
Meal 5: 120g tuna, 100g ww bread, mayo 430Cals 36P 8F 54C
Meal 6: 150g meat, 250g vegetable soup (1 spoon EVO oil), 50g couscous 520Cals 42P 12F 61C
Meal 7: 300g yogurt, some hazelnuts 255Cals 12P 18F 11C

Total: 3380Cals 286P 131F 259C

Maybe there are a little bit too much protein, since I'm only 76Kg (167.5lbs) :zipit:

ghostrider
10-18-2004, 06:07 AM
Starting from this week, I've decided to bump up the cals to 4000. Since I'm already eating too much proteins, most of these calories will come from carbs.
Let's see if I start gaining something...

Legs & Arms Day

Legs

Squat WU 10/8/6 (40-60-80Kg) - 10/10/8/8 (100Kg)

Good Morning 8/8/6 (80Kg)

Superset
HS ISO Leg Press (http://www.hammerstrength.com//images_large/ILLP.jpg) 10/8/8/ (150Kg)
Sitting Calf (http://www.hammerstrength.com//images_large/PLCALF.jpg) 12/12/10/10 (70Kg)
Standing Leg Curl 10/10/8/8 (45Kg)

Superset
Leg Press (http://www.hammerstrength.com//images_large/PLLL.jpg) 10/8/8/ (165Kg)
Seated Calf Press 14/14/12/10 (160Kg)
Lying Leg Curl 8/8 (45Kg) 9/9 (40Kg)

Superset
Sled Hack Squat (http://www.v3erre.com/immagini/convergenti/136.jpg) 8/8/7/7 (100Kg)
Hyperext 15/15/15/15 (+25Kg)

Biceps

Hammer curl (dropset -20%) 18/14/10Kg 10/8/8 - 8/8/7 - 8/6/6
Chinups 10/10/8/10

Triceps

Pulldown (dropset -20%) 45/35/30Kg 8/9/8 - 8/8/7 - 8/6/6
Cable Triceps Ext (dropset -20%) 75/60/50Kg 8/6/8 - 8/9/5 - 8/7/7

My lifting music today:

1. Falco - Der Kommissar
2. Re-Flex - The politics of dancing
3. Heaven 17 - Let me go
4. Industry - State of the Nation
5. Wang Chung - Dance hall days
6. Alphaville - Big in Japan
7. Falco - Rock Me Amadeus
8. The Knack - My Sharona
9. Patrick Hernandez - Born to be alive
10. Santa Esmeralda - Don't Let Me Be Misunderstood
11. The Trammps - Disco Inferno
12. Lola Rennt - Believe
13. Lola Rennt - Running One
14. Lola Rennt - Running Two
15. Lola Rennt - Running three
16. Lola Rennt - Wish (Komm Zu Mir)
17. Matrix - Powerman 5000
18. Propellerheads - Spy break
19. Matrix - Clubbed to death
20. Rammstein - Du hast

ghostrider
11-03-2004, 01:35 PM
After 15 days with no ADSL, I'm back!
I'm still training hard and gaining weight with a strenght oriented routine.
I will post some update soon.

ghostrider
11-04-2004, 05:06 AM
I've decided to go back to my June routine, the one made with a powerlifter.

For squat, deads and bench I have to follow this sequence: 1st&2nd week 50% 1RM.
Then every week I have to increase the weights: 60% - 65% - 70% - 75% - 80% - 85/90%.
On week 9 I have to try my new 1RM
On every other exercise, I'm going as heavy as I can.
I'm gaining weight again, I'm 76.5Kg (~168lbs)... I hope it's not only fat.

Day 1:
Squat 8*2 (60sec rest)
Leg press 3*max (using a weight that allows me to do 8/10 reps)
Leg curl 3*10
Hyperextension 3*15
Seated claves press 3*12/15
Seated calves 3*15
Abs

Day 2:
Bench press 6*5 (60sec rest)
Incline db press 3*8/10
Military press 10-8-6
Front raise 3*8/10
French press 10-8-6
Pushdown alt triceps ext 3*8/10
Abs

Day 3:
Deadlift 8*2 (60sec rest)
Pullups 3*max
BB bent over row 10-8-8-6
Shrugs 3*max (using a weight that allows me to do 8/10 reps)
Preacher curl 3*8/10
db curl 3*8/10
Abs

ghostrider
11-05-2004, 12:17 PM
Week 2 - Day 3

Back & Biceps Day

Deadlift 8*2 (60sec rest) 75Kg - 50% of 1RM
Pullups 10/8/7 BW+10Kg
HS low row 10/8/8/6 95Kg
bb Shrugs 10/10/10 130Kg
Hyperextension 15/15/15 BW+30Kg
db Shrugs 10/10/10 40Kg
Preacher curl 8/6/6 40Kg
db curl 8/8/6 18Kg
Crunches 4*max

EDIT
Lifting music
Metallica - Master of Puppets

ghostrider
11-08-2004, 10:08 AM
Week 3 - Day 1

Legs Day

Squat 8*2 (60sec rest) 85Kg - 60% of 1RM
Leg press 10/6/8 180Kg
Leg curl 10/8/8 45Kg
Hyperextension 15/15/15 BW+30Kg
Seated claves press 15/15/12 180Kg
Seated calves 15/15/13 70Kg
Crunches 4*max

Lifting music
Metallica - Kill 'em All

ryuage
11-08-2004, 10:12 AM
whats the weight at ghost?

ghostrider
11-08-2004, 11:33 AM
whats the weight at ghost?

77Kg / 169.7lbs

I want to gain at least 5, maybe 8kg more before starting to cut.

ghostrider
11-10-2004, 09:13 AM
No workout today and probably neither tomorrow, I've got the f****** flu. It was something like a dozen years since the last time I got the flu and I hate it. From yesterday night I can't drink or eat anything. Luckily the fever is going away, probably I will get better tomorrow. I will workout friday and saturday.

ghostrider
11-11-2004, 04:22 AM
The flu is gone! No more stomachache or headahce.
I've already had two meals and I'm going to have my third.
Tomorrow I will do my chest day and saturday my back day.
I hate to go to the gym on saturday, there are too many kids making noise and not working out.

ghostrider
11-12-2004, 04:25 AM
This has been really a bad day. It seems like I'm not fully recovered.
I've done properly only my sets of bench press.
I've had to drop some weight on the other exercises, I felt drained.

Week 3 - Day 2

Chest, Shoulders & Triceps Day

Bench press 6*5 (60sec rest) 75Kg - 60% of 1RM
Incline db press 10/6 28Kg 10/8 26Kg
Military press 10/8/6 20Kg db
Triceps ext 10/8/8/6 65Kg
Crunches 4*25

ghostrider
11-15-2004, 08:44 AM
Since last week has been quite horrible, I'm doing week 3 again.
I will repeat the week at 60% of my 1RM.

Week 3bis - Day 1

Legs Day

Squat 8*2 (60sec rest) 85Kg - 60% of 1RM
Leg press 10 170Kg 10/10 150Kg
Leg curl 10 45Kg 10/10 40Kg
Hyperextension 15/15/15 BW+30Kg
Seated claves press 15/15/12 180Kg
Seated calves 15/15/13 70Kg
Crunches 4*max

Today my legs were f**** weak, I had to reduce the load on the press and leg curl

Lifting music
Mars Volta - De-Loused in the comatorium

ghostrider
11-16-2004, 09:46 AM
:cry: :cry: :cry: :cry: :cry: :cry: :cry:
I've lost 3kg! In only 5 days, I've lost 3kg! That's horrible.
I had the flu last wed, that day I didn't eat or drink anything at all.
From thu, I've started to eat again, but below my usual amount of calories (maybe I've reached a couple thousand a day) because I stil had digestive problems.
Starting from yesterday, I'm back to my usual 6 meals/snacks a day.
Is it possible to lose so much weight in such a short time?
Considering that for me it's really hard to gain weight, this is a disaster.

ghostrider
11-17-2004, 08:02 AM
I'm still weak, I've used 20% less of my ususal weights.

Week 3 - Day 2

Chest, Shoulders & Triceps Day

Bench press 6*5 (60sec rest) 75Kg - 60% of 1RM
Incline db press 10/10/10 22Kg
Military press 10/8/6 16Kg db
French press 10/8/8/6 40Kg
Pushdown 10/10/8/8 35Kg
Crunches 4*25

ghostrider
11-18-2004, 05:23 AM
Cardio Day

25min recumbent bike
20min elliptical

Cardio music: Curiosity Killed the Cat - Keep your distance

ghostrider
11-19-2004, 05:48 AM
Week 3 - Day 3

Back & Biceps Day

Deadlift 8*2 (60sec rest) 90Kg - 60% of 1RM
Pullups 10/10/8
bb Row 10/8/8/6 80Kg
db Shrugs 10/10/10 40Kg
Hyperextension 15/15/15 BW+30Kg
db curl 10/10/8 18Kg
Preacher curl 10/8/6 35Kg
Crunches 4*max

Lifting music: DaWeasel - Iniciacao a uma vida banal / O Manual

ghostrider
11-22-2004, 06:43 AM
Week 4 - Day 1

Legs Day

Squat 6*2 (60sec rest) 91Kg - 65% of 1RM
Leg press 10/10/10 150Kg
Leg curl 10/10 45Kg 10 40Kg
Hyperextension 15/15/15 BW+30Kg
Seated calves press 15/15/12 150Kg
Seated calves 15/15/13 50Kg
Crunches 4*max

Lifting music
Eminem - The slim shady

ghostrider
11-24-2004, 03:48 AM
Week 4 - Day 2

Chest, Shoulders & Triceps Day

Bench press 6*3 (60sec rest) 80Kg - 65% of 1RM
Incline db press 10/10/10 26Kg
Military press 10/8/6 20Kg db
Front raise 10/10/10 16Kg db
French press 10/8/8/6 40Kg
Pushdown 10/10/10/10 40Kg
Crunches 4*25

Lifting music: AC/DC - Blow up your video

ghostrider
11-26-2004, 04:28 AM
Week 4 - Day 3

Back & Biceps Day

Deadlift 6*2 (60sec rest) 97.5Kg - 65% of 1RM
bb Shrugs 10/10/10 97.5Kg
Pullups 10/8/8 BW+10Kg
HS Low Row 10 100Kg 8/8/6 90Kg
db Shrugs 10/10/10 40Kg
Hyperextension 15/15/15 BW+30Kg
db curl 10/10/8/8 18Kg
Preacher curl 10/8/6/6 40Kg
Crunches 4*max

Next week i'm going to increase the weight used for hyper, since I can do all 3 sets quite easily

Lifting music: DaWeasel - Podes Fugir Mas Não te Podes Esconder

ghostrider
11-29-2004, 08:24 AM
Week 5 - Day 1

Legs Day

Squat 6*2 (60sec rest) 100Kg - 70% of 1RM
Leg press 10/10/10 160Kg
Leg curl 10/10 45Kg 10 40Kg
Hyperextension 15/15/15 BW+32Kg
Seated calves press 15/15/12 160Kg
Seated calves 15/15/15 60Kg
Crunches 4*max

Lifting music:
Rage against the machine - Evil empire

ghostrider
12-01-2004, 09:29 AM
Week 5 - Day 2

Chest, Shoulders & Triceps Day

Bench press 5*3 (60sec rest) 85Kg - 70% of 1RM
Incline db press 10/10/8 28Kg
Military press 10/8/6 20Kg db
Front raise 10/10/10 14Kg db
French press 10 45Kg 8/8/6 40Kg
Pushdown 10/10/10 40Kg
Crunches 4*max

Lifting music
Metallica - ...And Justice For All

ghostrider
12-02-2004, 05:06 AM
Week 5 - Day 3

Back & Biceps Day

Deadlift 6*2 (60sec rest) 105Kg - 70% of 1RM
bb Shrugs 10/10/10 105Kg
Pullups 10/8/8 BW+10Kg
HS Low Row 10/8/8/6 105Kg
db Shrugs 10/10/10 40Kg
Hyperextension 15/15/15 BW+34Kg
db curl 10/10/8/8 18Kg
Preacher curl 10/8/6/6 40Kg
Crunches 4*max

Lifting music:
Metallica - Kill 'em all

ghostrider
12-10-2004, 03:11 AM
Week 6 - Day 1

Legs Day

Squat 4*2 (60sec rest) 105Kg - 75% of 1RM
Leg press 10/8/7 170Kg
Leg curl 10/8/8 45Kg
Hyperextension 15/15/15 BW+34Kg
Seated calves press 15/15/15 170Kg
Seated calves 15/15/15 60Kg
Crunches 4*max

Lifting music:
Da Weasel - Dou-lhe Com a Alma

ghostrider
12-11-2004, 06:47 AM
Week 6 - Day 2

Back & Biceps Day

Deadlift 4*2 (60sec rest) 112.5Kg - 75% of 1RM - Grip is getting better, until now (~250lbs), I'm not using mixed grip.
bb Shrugs 8/8/9 112.5Kg
Pullups 10/8/8 BW+12Kg
HS Low Row 10/8/8/6 110Kg
db Shrugs 12/12/12 40Kg
Hyperextension 15/15/15 BW+34Kg
db curl 10/10/10/8 16Kg
Preacher curl 10/10/10/8 35Kg
Crunches 4*max

Lifting music:
System of a down - Steal this album

ghostrider
12-13-2004, 09:12 AM
Week 6 - Day 3

Chest, Shoulders & Triceps Day

Bench press 3*3 (60sec rest) 90Kg - 75% of 1RM
Incline db press 10/10/8 28Kg
Military press 10 22kg 8/6 20Kg db
Front raise 10/10/10 14Kg db
French press 10/8/8/6 40Kg
Pushdown 10 40Kg 10/10 35Kg
Crunches 4*max

Lifting music
Deep Purple - Best of...

ghostrider
12-15-2004, 03:21 AM
Week 7 - Day 1

Legs Day

Squat 2*2 (60sec rest) 112.5Kg - 80% of 1RM 1*10 80Kg
Leg press 10/9/8 170Kg
Leg curl 10/10/10 40Kg
Hyperextension 15/15/15 BW+36Kg
Seated calves press 15/15/15 170Kg
Seated calves 15/15/15 60Kg
Crunches 4*max

Lifting music:
Ultravox - Ha! Ha! Ha!

ghostrider
12-16-2004, 10:14 AM
Week 7 - Day 2

Back & Biceps Day

Deadlift 2*2 (60sec rest) 120Kg - 80% of 1RM - 1*10 82.5Kg
bb Shrugs 8/8/9 112.5Kg
Pullups 10/6/9 BW+12Kg
HS Low Row 10/8/8/6 110Kg
db Shrugs 12/12/12 40Kg
Hyperextension 15/15/15 BW+36Kg
db curl 8/6/8 20Kg
Preacher curl 10/8/8 40Kg
Crunches 4*max

Lifting music:
Queensryche - Empire

ghostrider
12-17-2004, 04:01 AM
Week 7 - Day 3

Chest, Shoulders & Triceps Day

Bench press 3*2 (60sec rest) 96Kg - 80% of 1RM - 1*10 65Kg
Incline db press 10/10/10 28Kg
Military press db 10/8/6 22kg
Front raise 10/10/10 16Kg db
Triceps ext 10/8/8/6 70Kg
Pushdown 10/10/10/10 40Kg
Crunches 4*max

Lifting music
Rammstein - Herzeleid

ghostrider
12-20-2004, 03:02 AM
Week 8 - Day 1

Legs Day

Squat 2*1 (60sec rest) 125Kg - 90% of 1RM 1*10 85Kg
Leg press 8/8/8 190Kg
Leg curl 10 45Kg 10/10 40Kg
Hyperextension 15/15/15 BW+36Kg
Seated calves press 15/15/15 190Kg
Seated calves 15/15/15 65Kg
Crunches 4*max

Lifting music:
The Black Crowes - Three Snakes and One Charm

ghostrider
12-21-2004, 03:00 AM
Week 8 - Day 2

Back & Biceps Day

Deadlift 2*1 (<180sec rest) 135Kg (~300lbs) - 90% of 1RM - 1*10 90Kg No mixed grip.

I know it's not that much, but it is for me. They came up really easily. Next time I'm going to try with 150kg (330lbs).

bb Shrugs 2*10 90kg - 1*10 100Kg - 1*10 120Kg - 1*8 135Kg
Pullups 8/8/7 BW+14Kg
HS Low Row 10/8/8/6 110Kg
db Shrugs 12/12/12 40Kg
Hyperextension 15/15/15 BW+36Kg
db curl 10/10/10/10 16Kg
Zottman curl 10/10/10 12Kg
Crunches 4*max

Lifting music:
None, my gf stole my mp3 player :rolleyes:

ghostrider
12-23-2004, 03:02 AM
Today I woke up feeling my left shoulder a bit... stiffen. At first I thought that I had slept in some strange position, so I didn't care about it.
Today was supposed to be my chest/delts/tris day, so I started to warm up with the bench.
20reps with 20Kg... Uhmmm, I feel something in my left shoulder, maybe I'm just cold
12reps with 40Kg... Hell, it hurts a little. Let's go on with the warm up.
8reps with 60Kg... Is it getting better? Hell, no... :mad:
6reps with 70Kg... Ouch!
4reps with 80Kg... Doh!
2reps with 90Kg... Hell! I don't mind, I have to do 2 sets of 2 with 108Kg (90% of 1RM) and I going to do it.
The barbell is set with 108Kg, I unrack the weight and as soon as I explode up, the pain in my left shoulder explode and my spotter as to help me rack the barbell.
So, no bench press today, neither shoulder exercises, I've only done some triceps.
Now the shoulder feels better... only if I don't move it at all :(

ghostrider
12-23-2004, 10:16 AM
Next week I'm going to try my new 1RM for squat, dead and bench.
Starting from January, I'm going to have a new routine.

Day 1 - Heavy day

Squat 5 x 5
Bench 5 x 5
Dead 5 x 5

Day 2 - Light day

Squat 4 x 5
Incline bench 4 x 5
High pull 4 x 5

Day 3 - Medium day

Squat 4 x 5 + 1 set of 3 reps
Bench 4 x 5 + 1 set of 3 reps
Dead 4 x 5 + 1 set of 3 reps

Heavy day: in this session, the weight used should be incremented in each set.
In the last set I have to use the max weight possibile for 5 reps.
After the compound exercises, I will do the complementary exercise.

Light day: Same pattern of day 1 for the first 3 sets, for the 4th set the load is the same as set 3. Again, at the end, I will do the complementary exercise.

Medium day: in this session, during the first 4 sets, I follow the same pattern of day 1, but in the last set (3 reps) I have to use the same weight of the last set of day one, plus 2.5%. After that, I have to drop the weight and do 8 reps, with the weight used for the 3rd set.

In the week afterwards, for the last set of the heavy day, it should be used the weight used for the 3 reps set of the medium day.

For the complementary exercises, I was thinking about:
biceps: bb & db curl
triceps: dips, skullcrusher, pushdown
back: row, pullups, hyper
hamstring: SLDL, goodmorning, leg curl
shoulders: military press, front & lateral raise
legs: leg press
chest: fly (incline & flat bench)
I will alternate between every exercise, and I'm going to do only 1 or 2 exercise for muscle group.

Any advice?

ghostrider
12-27-2004, 10:47 AM
Week 9 - Day 1

Legs Day

Finally week 9 is here! Today I've tried my new 1RM with squat
WU 20*20Kg 12*40Kg 6*60Kg 3*80Kg 2*100Kg 1*120Kg
Then I've tried with 140Kg (~308lbs)... very easy
Ok, let's try with 145Kg (~320lbs)... easy
150Kg (330lbs)... quite easy
160Kg (~353lbs)... well, I started to go down, then I came up too soon. It was only an half squat. No way, I know I can do it. I took 10 sec to breath, without racking the weight, then I went down to do a full ATF squat and up!
I've made it! Well, probably I can do something more, but at the end of the last rep I was a bit tired, so I've decided to stop. Next week I'm gonna try 170Kg (~375lbs).
I know it's nothing special, but since I've started to squat only in April, I'm happy with my result.

Lifting music:
Iron Maiden - Killers

ghostrider
12-29-2004, 09:19 AM
Week 9 - Day 2

Back & Biceps Day

Today I've tried my new 1RM for deadlift. After a long warm up, I've tried 140Kg, then 150Kg, 160Kg and finally 170Kg (~375lbs).
I've tried also 175Kg (~386lbs), but I didn't made it.
Well, after all, I'm satisfied with it.

Lifting music:
Rammstein - Sehnsucht

ghostrider
01-03-2005, 04:04 AM
Week 1 - Day 1
Heavy day

Squat 5 x 5 60Kg-75Kg-90Kg-105Kg-120Kg
Dead 5 x 5 90Kg-105Kg-120Kg-135Kg-150Kg

I felt 150Kg quite heavy, so I haven't done a proper 5 reps set. It was more like a double, double, single.
No bench, no chest and no shoulders exercises, my left shoulder is still bothering me. I'm taking anti-inflammatory, but nothing is changing. Tomorrow I'm going to see my doc.

db curl 4 x 8 20Kg
Pulldown 4 x 8 45Kg
Leg curl 4 x 10 40Kg
bb shrugs 90Kg*10 100kg*10*8*8 120Kg*6 135Kg*5

Not a good workout, after all.

Lifting music: Deep Purple - In rock

ghostrider
01-05-2005, 03:21 AM
Week 1 - Day 2
Light day

Squat 4 x 5 60Kg-75Kg-90Kg-90Kg

Light day is.... definitely light :D
This has been a legs only workout, so no bench, no high pull, no nothing :swear:

Leg curl 4 x 10 40Kg
Leg press 4 x 10 160Kg
Seated calves 4 x 15 60Kg
Seated calves press 3 x 15 160Kg
Crunches 4 sets

Lifting music: Heavy Metal 2000 OST

ghostrider
01-06-2005, 12:44 AM
Tomorrow I'm not going to train, I've got some important thing to do (tax refund) that I know it will take quite a long time.
I'll use this day to give my shoulder a break. It still hurts, maybe a little less, but it still hurts. Yesterday I've tried to do one set of incline bench...OUCH!
My weight is up to 77.2Kg (170.2lbs), I don't know my BF%, maybe something around 16%. I will probably hit 80-82Kg (176-180lbs) before starting to cut in April.
Actually, my 1RM with dead is 170Kg (~375lbs) and with squat is 160Kg (~353lbs). Bench press max is yet to be tested.
How much will I possibly add in 8 weeks? What do you think? (yes, I'm talking to you, 2 or 3 people who read this journal :))
Give me some feedback, please :bow:

TTT
01-06-2005, 01:24 AM
Sucks about your shoulder. You're pretty strong. How deep do you go with those squats?

ghostrider
01-06-2005, 01:43 AM
You're pretty strong. How deep do you go with those squats?

Thank you TTT, I don't think I'm strong at all, but since I've started squatting in April, I'm pretty much satisfied.
I go below parallel with squats.

ghostrider
01-11-2005, 04:00 AM
Since I'm not working out chest and shoulders, due to the problems with my left shoulder, I still consider every week like week 1.

Week 1 - Day 1
Heavy day

Squat 5 x 5 45Kg - 60Kg - 75Kg - 90Kg - 110Kg
Dead 5 x 5 80Kg - 95Kg - 110Kg - 125Kg - 140Kg

bb shrugs 80Kg*10 95Kg*10 110kg*10 125Kg*4 100Kg*10*8
db curl 6 x 8 20Kg
Pulldown 2 x 8 45Kg - 1 x 6 50Kg - 1 x 7 45Kg
Triceps ext 3 x 8 70Kg

Not a good workout.

Lifting music: System of a Down - Steal this album

ghostrider
01-13-2005, 03:46 AM
My left shoulder still hurts as hell. It hurts even when I grab the bar to do squat... hell, it hurts even when I wear a jacket.
Tomorrow, finally, I'm going to see my doctor, hope it's nothing too serious.

Week 1 - Day 2
Light day

Squat 4 x 5 60Kg - 75Kg - 90Kg - 90Kg

Leg curl 5 x 8 40Kg
Seated calves 4 x 15 60Kg
Crunches 4 sets

Lifting music: Robert Plant - Manic Nirvana

ghostrider
01-14-2005, 03:48 AM
I've been to the doctor. He gave me Walix (oxaprozin) for 2 weeks.
Let's see what happens. Two weeks more withouth chest/shoulder/back exercises. I will do a lot of legs exercises and a helluva cardio :nod:

ghostrider
01-15-2005, 01:41 PM
Cardio Day

40min Recumbent
20min Elliptical

Cardio Music: Hedwig and the angry inch - OST

TTT
01-15-2005, 02:05 PM
Keep it up man. Are those anti-inflammatories that the doc gave you?
I think you should be able to get to 200kg+ with those squats and deads :)

ghostrider
01-15-2005, 03:21 PM
Keep it up man. Are those anti-inflammatories that the doc gave you?

Yes, I've got to take those pills for two weeks and, obviously, I can't workout (no chest, no shoulder, no back).
For two weeks, I will do only legs and some arms work and a lot of cardio to shed some fat.


I think you should be able to get to 200kg+ with those squats and deads :)

Thanks, TTT. I hope to hit 200Kg for May with deads and at least 180Kg with squats. I have to try my 1RM for bench, yet (I can do some reps with 100Kg [220.5lbs]).

ghostrider
01-18-2005, 09:36 AM
Cardio Day

30min Recumbent 90RPM
20min Elliptical 70RPM
10min HIIT on Recumbent bike
60sec 80RPM 60sec 140/150RMP

My HR never went over 150, even while doing HIIT

Cardio Music: Kings of convenience - Riot on an empty street
I like only a couple of songs, definitely not my kind of music.

Medical report: my shoulder still hurt a lot :(
I've tried to do some rotator cuff exercise... OUCH!

ghostrider
01-19-2005, 02:55 AM
Cardio Day

10min Recumbent 90RPM
15min HIIT on Recumbent bike
60sec 80RPM@110BPM - 60sec 130RPM@140BPM

Cardio Music: Rage against the machine - Evil empire

Medical report: my shoulder still hurts a lot.
Tomorrow I will be half way through the treatment the doc gave me.
If nothing changes, I will ask him for an x-ray and an echography.

ghostrider
01-20-2005, 09:45 AM
Medical Report:

It seems my shoulder it's getting better.
I've got 8 days more with this cure, then I can start again to train my shoulders/chest/back.
I'm planning to start training with half the normal weight for the first week, and then increase the weight as soon as I feel there are no problems with the shoulder... it's almost a month that I'm having this problem.

ghostrider
01-21-2005, 02:56 AM
? Day

3*8 db curl 20Kg
3*8 hammer curl 20Kg

30min rope jumping

Tomorrow legs only wo, no cardio

ghostrider
01-22-2005, 03:40 AM
Legs & Triceps Day

Sled Hack Squat (http://www.v3erre.com/immagini/convergenti/136.jpg) 8/8/7/7/6 100Kg
Leg ext 10/10 50Kg - 8/8/8 60Kg
Lying Leg Curl 10/10 40Kg 8/8 45Kg
Standing Leg Curl 10/10/10/10 40Kg

Sitting Calf 5*15 60Kg

Pulldown 6*50Kg 8/8/8 45Kg (dropset -20%) 50/40/30/20Kg 5/7/7/6 - 40/30/20Kg 6/8/8

Lifting music: The Clash - Give 'em enough rope

Medical Report: the pain comes and go.

ghostrider
01-23-2005, 03:36 AM
I've decided to have a cheat day... so I'm drinking a delicious Martini coktail :alcoholic

ghostrider
01-24-2005, 01:57 AM
Cardio Day

I woke up at 7am and done 30min light cardio, plus I've tried Tabata protocol.
I've done it with bw squats, and I found it quite taxing. Next time I'm gonna try it with front squat using some weight.

Medical Report

It seems like my shoulder it's getting better... I hope.

ghostrider
01-25-2005, 09:36 AM
Cardio Day

30min recumbent bike 90RPM@124BPM

Arms Day

Hammer curl 5x6/8 20Kg
Pulldown 5x6/8 50Kg

Medical Report

No comment... :(

ghostrider
01-26-2005, 09:41 AM
Cardio Day

25min recumbent bike 100/110RPM@125BPM
10min elliptical 70RPM@140BPM
10min bag work

Medical Report

No comment... :(

ghostrider
01-28-2005, 07:38 AM
Cardio Day

40min shadow boxing

Medical Report

It still hurts a lot.

TTT
01-28-2005, 02:38 PM
Hey man, sucks about that shoulder, but you should really rest it (no bench, no shadow boxing, no rotator cuff exercises) if you want it to heal faster!! :)

ghostrider
01-28-2005, 02:54 PM
but you should really rest it (no bench, no shadow boxing, no rotator cuff exercises) if you want it to heal faster!! :)

My last chest/shoulder session was on 12/23/2004, I haven't done a back session in more than two weeks. When I do shadow boxing, it's almost only legs work and right punches.
Sigh... I'm avoiding every exercise that put any kind of strain on the shoulder (even squat, because it hurts when I hold the barbell).
My doc told me to wait until I finish the cure he gave me, but next week I'm going to check my shoulder with an ecography.
I'm getting weak... ok, I've never been strong, but I'm getting even weaker than before.
I'm reading your journal, you're getting stronger :thumbup:

ghostrider
02-01-2005, 05:43 PM
Legs Day

I've tried to do squat, but my shoulder still hurts a lot as the weight goes up

Squat 4 x 5 50/70/90/110Kg
Sled Hack Squat 3 x 5 100/120/120Kg
Lying Leg curl 10/10/10 40Kg
Standing Leg Curl 10/10/10 45Kg
Hyperextension 15/15/15 BW+38Kg

Pulldown 5*50Kg - 8/8/10 45/35/30Kg - 10/8/10 40/30/25Kg

Lifting music:
Foo Fighters - One by one

ghostrider
02-03-2005, 04:28 AM
Cardio Day

25min recumbent bike 100RPM@120/125BPM
15min shadow boxing

Arms Day

db curl 20Kg 8/8 - 20/16/12Kg 7/8/8 - 6/6/8
Chinups 10/10 OUCH!

Medical Report

Today at 4pm I have to go to the doc for the echography.

Lifting music:
Simple Minds - Sparkle in the rain

ghostrider
02-03-2005, 09:21 AM
I have the response of the echograpy.
I have an edema of phlogistic nature (ipoechogenicity (sp?)) of the supraspinatus. What does it mean? 3 more weeks with no chest/shoulder/back exercises. I have to follow a ionophoresis and ultrasound therapy for a couple of weeks :cry:

TTT
02-03-2005, 12:22 PM
Bugger. Sorry to hear about that man.
At least you know what it is now.

ghostrider
02-03-2005, 01:44 PM
Thanks, TTT.
It really sucks... 3 more weeks of forced rest, and then I have to start over again with everything. Probably I will lose all my gains.
Meanwhile, I will go on training legs as hard as I can.

ghostrider
02-07-2005, 11:03 AM
Cardio Day

25min elliptical
20min recumbent bike

I'm a cardio bunny :hello:

ghostrider
02-09-2005, 04:19 AM
Sooooo... what can I do today? Hmmm, let's see... I guess I will do some cardio :cry:

Cardio Day

30min BW squat, rope jumping... hey, I feel like a stupid frog.

Today I can't hit the gym, because I have a program to subtitle as soon as possible, but tomorrow... it's legs day! :strong: (Hey! I want a smiley
doing squat or deadlift :D)

ghostrider
02-12-2005, 02:52 PM
Today I've tried to do some box squat. My shoulder hurts just too much, even if my grip on the barbell is ultrawide.
It sucks, it really sucks.
I've done some hack squat, leg curl, leg ext, leg press. I'm also doing cardio, but I'm really losing motivation.
I want to start my new routine, I'm getting a little bit bored with this situation. :whiner:
Even this journal annoyes me... well, it also annoyes you all :p
I don't think I will keep it up to date, at least until I don't start to train properly again.
Well, see ya... yes, to both of you who read this stupid journal. :hello:

TTT
02-12-2005, 03:31 PM
Hopefully you won't lose too much size. I found the strength drops a bit over that time period, but sometimes if you eat properly you can maintain size for a good month or so before it slowly starts to decline.

Don't sweat it man, once you have it totally healed, you'll come back and the gains will be ultra-fast from muscle memory.

TTT
03-01-2005, 08:56 PM
BUMP
How's that shoulder doing dude?

ghostrider
03-02-2005, 01:03 AM
A little bit better, thanks TTT.
Yesterday I've tried to do some deads. I've done 80/100/120/130/140Kg, 5 reps each set. I've felt 140Kg quite heavy, but it was a month since the last time I've done deads. I still can't work the shoulder directly/indirectly, but it's definitely getting better.

TTT
03-16-2005, 11:05 PM
Good-o. Any more progress?

ghostrider
03-17-2005, 12:16 AM
Yes, I'm doing rotator cuff exercises and it seems that my shoulder is finally recovering. It still hurts a bit, but yesterday I've done a light set of lateral raise (10kg) with no pain afterwards.
I'm doing deads, since it does not involves directly my shoulder. I want to hit 200Kg DL in may. Next week I'm going to try squat again.

TTT
03-17-2005, 01:59 AM
Nice. You should still be able to put on some beef just deadlifting and squatting, or so I've heard.

ghostrider
03-17-2005, 04:30 PM
I hope it's true :nod: