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Growth
03-08-2004, 07:24 PM
Well ive decided im guna make a journal so that i can keep a better track of my progress and also to try and spot areas that need improvement.

Ive been doing weights for aroudn 3 years but only in the last year have i tried with any real determination. Im constantly motavated by a few huge guys in my gym as i try to progress and hopefully surpass some.

Im comming down from a bulk at the moment, still not really doing any cardio tho as i figure ill start that when ive got my calories under control. Im aiming to bring them down slowly to around 2000-2500cals and see what sort of results occur. Although many people say you will generally lose strenght on a cut im going keep my wieght scheme as if im still bulking to try to minimise any loses.

Im 6'0" and currently 90kg or 198 pounds. Im not from the US so im not sure wither i should state all weights in kg or convert them to pounds. I guess ill convert to pounds until i get sick of it. Not 100% sure of my bodyfat at this point, havent had it caliper tested or anything but id say around 18~19%.

At the moment and as it was for my last bulk im doing full body workouts 3 times a week. Although this has worked good in the past, as i progress in weights its getting harder and harder to fit everything in without being totaly exhausted. Also i havent been able to do all the exercises i want because theres simply to many to fit into a single full body workout.

Feel free to provide comments and suggestions.

Saint Patrick
03-08-2004, 07:32 PM
Yes, please post the weight in Pounds.

Full-body 3x/week seems like a bit much for a cut, but maybe that's just me.

The thing is, that working legs that often will give you little opportunity for cardio, when you start cardio. Unless you enjoy doing cardio with leg DOMS :)

Good luck w/ your goals and stuff.

Growth
03-08-2004, 07:44 PM
I mite as well start by recording yesterdays workout (Monday) the exercises were done in the following order

45 Degree Leg Press:
6 pps x 7
6 pss x 7

Incline BB Bench:
236 x 6
236 x 5

Flat DB Bench:
91 x 8
91 x 6

Seated Cable Rows:
211 x 5 and 184 x 3
211 x 5 and 184 x 5

DB Bent Over Row:
91 x 8
91 x 8

Seated Arnold Press:
70 x 5
70 x 4 and 44 x 3

Seated Military Press:
176 x 6
176 x 6

Barbel Shrugs:
286 x 8
286 x 7

SLDL:
286 x 7
286 x 5

Calf Raises:
279+BW per leg x 6
279+BW per leg x 6

Swiss Ball Crunches:
Two 33 pound plates x 15
Two 33 pound plates x 15
Two 33 pound plates x 15

This particullar workout for some reason left me extremely exhausted and took a very long time, almost 2 hours, due to the fact the my gym is always packed now university has started and because im working out with a mate. Chest and shoulders are sore everything else good. Im looking for new exercises for seated cable rows and calf raise as im currently using the whole stack and my gym refuses to put more plates on or let you stack extra weights. As i warm into my cut ill aim still for progress in the weights i pick up but slower than when i bulked. Hopefully i dont have to start going down in the weights i pick up, not sure what happens during cutting as this is my first attempt at one after putting on around 30 pounds on my first bulk.

Growth
03-08-2004, 07:50 PM
Ha, No way walking around campus with thigh DOMs is bad enough, and sitting down for lectures with ass DOMS come to think of it. Although every workout doesnt give me leg DOMS. Im thinking of changing from 45 degree press as my main leg workout to squats. I never used to do deadlifts but know i cant do without them, maybe squats will be the same. Does anyone know if 45 degree leg press is an okay substitute for squats. I think is a bit below par but my thighs have increased rapidly since i incorperated them into my routine. My routine doesnt have much in the way of total leg workout though ay, but i cant really squeeze anything more into the full body ones.

Growth
03-08-2004, 07:54 PM
Im leaning towards doing cardio on tuesdays and thursdays and maybe also a street run on the weekends, as well as working out on the usual mon/wed/fri. Got a bit of time to think though as i wont be implementing cardio until i reach my target calories just to help ease into the deficit

PizDoff
03-08-2004, 08:24 PM
Welcome to the man with a name synonymous with a lump in your chest.....

Where do you go to school?

Growth
03-08-2004, 08:32 PM
Hey, I go to a uni in NewZealand, Im currently in my final year of studies, studying a Bachelor of Engineering degree majoring in Information and telecomunications. Its a pretty cool lifestyle at the mo but im starting to realise you gota put more effort into studying if you wana see the results. Although after being in education all my life :read: i really wana get out there and start earning the big bux :nod:

Growth
03-09-2004, 11:18 PM
Todays gym session went like this

Incline BB press:
198x4 ???
198x5
198x6

Flat DB Press: (The above pathetic sets hardly compared to my previous set for incline bb press which made me a bit angry and gave me some inspiration to go hard with the dumbells)
91x10
100x7
103.5x5

45 Degree Leg Press
6ppsx4 ???
5ppsx10
5pps+22psx8

Seated Cable Rows
198x6 and 185x4
198x5 and 185x4
185x8

DB Bent Over Rows
100x8
100x8
100x8

Deadlifts
308x5
220x10
220x10

Arnold Press
61.5x5 and 45x5
61.5x4 and 45x3
61.5x4 and 45x3

Swiss Ball Crunches
2 33pound plates x 15
2 33pound plates x 15
2 33pound plates x 15

Felt like a good overall workout, bit pissed i didnt get any shrugs, calf raises or military press in but the gym way packed as usual and i couldnt be bothered waiting. Got quite a sore lowerback at the mo.

Todays ?!WTF!? : A small asian guy in my gym who is probly just over 5 foot tall and no more than 60kgs was benching 242. At first i was like WOW but his technique seemed odd, he put his feet up on the bench, then put his ass in the air and proceeded to do 3-4 very quick reps before racking the weight and belowing out ARRRGHHH. Maybe hes somesort of powerlifter. Same deal in the smith machine doing squats, alot of weight for his size quick reps and ARRRGHHH. Deceptivly strong? Cheating form? WTF?

rookiebldr
03-10-2004, 12:07 AM
Nice strength you got there. Don't worry about the asian guy, you're pressing 100's db and you'll be beating him in the bench soon enough with better form. :)

Good luck on the cut.

Growth
03-10-2004, 12:35 PM
Yeah thanks, ive noticed my strength is alright for my size, im not sure if its genetics or what but i seem to improve in strenght and not size, sux a bit, although quite funny to see the looks on peoples faces when i picked up the 103.5 pound DBs, you just wouldnt pick i if you looked at me, esp my arms, theyre quite skinny. I think im going to incorperate bis and tri specifics back into my workout, ill see how the post goes in the training section and i mite hit the gym again today because although i was pretty damn tired from yesterdays workout i fell like i could do it all again today.

Growth
03-12-2004, 02:20 PM
Well firday went like this. Checked my weight and it hasent changed for the whole week, which i guess is good because ive almost got my calories down to where i want them, and usually my weight would go up every week. Workout went like this

ATF Squats: (First time in my life that ive tried squats, always used to just do 45 degrees leg press but thought id give them a try, pretty pathetic for a first time but hopefully it will increase rapidly
88x10
132x10
176x5

Incline BB Bench Press
242x6
242x5
242x5

Flat DB Bench Press
103.5x6
103.5x5
91x6

Seated Cable Row
211x6 and 185x4
211x6 and 185x4
211x4 and 172x6

Bent Over DB Rows
100x8
100x8
100x8

DeadLifts
220x10
264x6
308x5

Arnold Press
58x5 and 34x5
58x5 and 34x5
58x4 and 34x6

Lateral Raises
30x8
30x8
30x8

Bicep Curls On Incline Bench
51x6
51x6
51x5

Shrugs
220x10
264x8
308x4

One Legged Calf Raises
242+BWx8
242+BWx8

Decline Crunches
BWx20
BWx20
Bwx20

The most number of sets ive ever done in one session, took two hours but im getting used to it a little more now but still exhausted after. Went home, had a protein + creatine shake, ate some high carb food. RESTED.

Todays ?!WTF!?: A guy and his girlfriend were useing the incline bench, the girl went first and proceded to lift the bar and 10pound weights on each side, pumped out around 30reps??? then the boyfriend went on and did the same amont of weight, less reps??? WTF

Growth
03-15-2004, 01:21 AM
Mondays workout

ATF Squats:
132x10
176x5
176x5

Incline BB Bench:
247x6
220x6
231x6

Flat DB Press
100x5
100x5
91x5

Seated Cable Rows:
211x6 and 185x5
211x5 and 185x5
171x8

Bend Over DB Rows:
100x8
100x8
100x8

Arnold Press:
68x6
68x5

Shrugs:
220x10
264x6
308x4
220x6

Deadlifts:
220x10
264x6
308x3

Lateral Raises:
34x6
29x6
29x6

Preacher Curls:
55x5
55x5

Decline Ab Crunches
BWx20
BWx20
BWx15

For some reason todays workout took 2 and a half hours, way to long even for my liking. May have got a shoulder injury, was very sore near the end of the workout and is still quite sore, has got better though. Mite be overdoing it a bit. Have to see how its going on wednesday mite have to flag the weights and just do some cardio. Diet is down to what im going to hold it at for a while and check my weight. Workouts are heaps harder because of the lowered intake.

YoBrickWall
03-15-2004, 01:44 PM
yo growth- solid workout. keep up the good work.

YBW

Growth
03-18-2004, 12:22 PM
Wednesday workout: Decided that id switch my rep range a little higher, to a, burn a few more calories and b, just mix it up a bit, i have been doing around 5-6 reps for quite a while. Didnt think id have to drop the weights as much to acomplish it, maybe just need time to adjust to the increase in energy usage.

45 Degree Leg Press:
352x12
352x12
396x12

Incline BB Bench Press:
176x10
176x10
176x10

Flat Db Press:
80x10
80x10
80x10

Seated Cable Row:
172x10
172x10
172x10

Bent Over DB Rows:
91x10
91x10
91x10

Arnold Press:
52x10
52x10
52x10

BB Srugs:
220x10
264x10
308x6
220x10

Deadlifts
220x10
220x10
220x10

Lateral Raises:
30x10
30x10
30x10

Incline DB Curls:
36x10
36x10
36x10

Tricep Cable Pulldowns:
86x10
86x10
86x10

Swiss Ball Crunches:
BWx15
BWx15

Decline Situps:
BWx15
BWx15

A good workout, great that i still had enough energy to do a bicep and tricep exercise, been wanting to fit these into my workout.

Growth
03-18-2004, 12:27 PM
Thursday:

30mins cycling on an exercycle, 250cals burned, thought it would have been a bit more but not bad for 30 mins. Dont really wana do running yet although i find it burns more calories.

Checked Weight after taking a pee in the morning, and my weight still hovers around the same mark :mad: almost the third week complete of my cut and i havent lost weight. Dont want to drop calories below 2000 so ill wait and see on the weight.

Allyrulez
03-18-2004, 12:42 PM
Heh... Just wondering when youre gonna stop bothering converting to lbs... Watching and waiting!!!

Growth
03-18-2004, 05:01 PM
HA yeah man, not long now hehe

Growth
03-21-2004, 01:52 PM
Fridays Workout:

45 Degree Leg Press:
352x12
396x12
396x12

Incline Bench Press:
176x10
176x10
176x10

Flat DB Press:
80x10
80x10
80x10

Seated Cable Row:
172x10
172x10
172x10

Bent Over DB Rows:
91x10
91x10
91x10

Arnold Press:
52x8
52x6 and 40x5
53x5 and 40x5

Shrugs:
220x10
264x10
308x6
220x10

Deadlifts:
220x10
220x10
220x10

Lateral Raises:
30x10
30x10
30x10

Incline DB Curls:
36x10
36x10

Hammer Curls:
22x10
22x10

Tricep Cable Pushdowns:
86x10
86x10
72x10

Swiss Ball Crunches:
BWandMedicenBallx15
BWandMedicenBallx15

Decline Situps:
BWx15
Bwx15
Bwx15

Solid workout, very tired, STILL NO WEIGHT LOSS RRRGRRGGHH. The scales at my gym are aparrently out by a long way which is **** because i think i only weight 87kgs no 97 hmmmm, but the real problem is that was the end of week 3 for cutting and still no weight loss, just the same weight as before.

TheGimp
03-21-2004, 02:28 PM
Another vote for the metric system here ;)

Growth
03-23-2004, 04:14 PM
Mondays workout was sh!t, i had little enthusiasm to lift, proly because i aint seeing gains anymore, and im not losing weight. I hate just being in a transient state like this, i need to see improvement to help motivate me. Any way heres mondays workout, it was a "speedy" 1 and a half hours but i missed out a few regular excersises.

45 Degree Leg Press:
352x12
352x12
352x12

Incline BB Bench:
176x10
198x9
176x6

Flat DB Press:
80x10
80x9
80x7

Seated Cable Row:
172x10
172x8
158x10

Arnold Press:
52x10
52x10
52x9

Shrugs
220x10
264x10
308x6
220x10

Lateral Raise:
29x10
29x10
29x10

Precher curls:
55x10
66x8
55x8

Standing Barbell curls:
62x10
62x10
62x7

Reverse Forarm Curls:
25x10
25x10
25x10

Forarm curls
62x10
62x10
62x10

Tricep Cable Pushdowns:
86x10
86x8
73x8

Still no weight loss and at the end of this week it will be a month with no result, except the fat that my apparent mass has decresed, some of my clothes were felling pretty tight before the cut and now they dont anymore but i havent lost any weight, i dont get it. Getting some fish oil caps this week so hopefully the addition of some god fats will aid my cut. At the mo around 30-40 grams of my fat comes from milk which i hope to replace with the fish oil fat and use no fat milk, other than the 30 or 40g from mil i only get another decent amount from my main dinner meal. Hope fully thats enough. Mite try boosting my protein intake this week also to around 180-210g.

THE GIMP: Gettin used to the old pounds now, most of the numbers i pull outa my head rather than use a calc now so yeah

ReturnedFire
03-23-2004, 05:50 PM
great numbers dude. keep up the good work

Growth
03-24-2004, 08:33 PM
Wednesdays workout:

45 Degree Leg Press:
396x12
396x12
396x12

Flat DB Press:
91x9
91x9
91x7

Flat DB Flyes:
30x10
35x8
35x10

Seated Cable Row:
185x10
185x9
185x7

Arnold Press:
56x8 and 36x5
56x7 and 36x3
56x7 and 36x3

Lateral Raise:
34x10
34x8 and 26x5
30x10

Incline Bicep Curls:
28x6
25x10
25x8

Overthetop Incline Bicep Curls:
36x10
36x10
36x10

SkullCruchers:
77x10
77x10
77x10

Forearm curls:
48x16
48x10
48x10

Reverse Forarm Curls:
24x10
24x10
24x10


Not a bad workout, was lacking enthusiasm so i thought what better way to gain some than up the weights, always up for a challlenge so i still tried to get around the 10rep range and up the weights, generally worked in most of the exercises so that was good, am going to weigh myself friday first thing in the morning to see if ive lost weight. Am hating the cutting at the mo, not cos you can eat wat you want but i love seeing gains and gaining strength so yeah....

JOTOSUDS: Cheers man.

Beast
03-24-2004, 08:45 PM
:spam:

Nice DB pressing.

Growth
07-15-2004, 02:34 PM
Decided to start posting on my journal gain. Its been 3 months since my last post, used to be 90kgs now 77kgs. and still cuting.

Fridays Workout:

45 Degree leg press - 715 x 8 x 3
incline bench - 198 x 7 x 2
dumbell press - 91 x 7 x 2
seated pec flyes - 178 x 12 x 2
skull crushers - 88 x 6 x 3
tricep pushdowns - 145 x 6 x 2
wrist curl - 70 x 12 x 3
reverse wrist curl - 43 x 6 x 3
weighted swiss ball situps - 66 x 20 x 4
1 leg calf raises - 279 x 8 x 3

TheGimp
07-15-2004, 02:39 PM
Welcome back. Nice weight loss :thumbup: