View Full Version : Insankeko Journal
05-12-2004, 04:43 PM
well after hearing all your guys experiance (And i hate being husky) i finally got up and got a gym membership.
little info on me:
I'm 6'1 200 pounds 16 turning 17 in August and im hating this fat surronding my mucles so its time to get to shape.
I been "working out" for a 1 year wit little dumbells. but i did not get even close to my goal. So instead of making my Own workout im going to use WBB #1 which people tell me its very good.
My Diet is From this website which is located here :http://www.wannabebigforums.com/showthread.php?t=46565
So down to work.
to be like Vin diesel untill i get there.
Today being my first day at a gym i started with the chest and back workout:
did 30 min on the eliptical machine
Day 1 : Chest and Back
Flat Barbell Bench Press : 2 x 6-8 reps at 100 pounds(weak but im starting out)
Low Incline Dumbbell Press : 2 x 6-8 reps at 100 pounds
Dips : 2 x 6-8 reps
Chin ups : 1 x 2 reps (all i can do)
Barbell Rows : 2 x 6-8 reps at 100 pounds
Shrugs : 1 x 10 reps at 35 pounds each dumbbell
thats what i did today ill be posting everyday im in the gym
05-12-2004, 05:41 PM
What does your leg day look like?
05-12-2004, 05:47 PM
im guessing its the leg day from wbb unless he just cut that out... in that case work your legs!
05-12-2004, 06:19 PM
no its the same thing from WWB #1 so i have leg days.:thumbup:
05-12-2004, 07:03 PM
oh, my bad. I missed the part where you said you're doing WBB1.
I just got a little concerned when you said you want to look like Vin Diesel :p
05-15-2004, 09:41 AM
havent posted much but this is what i did this week.
Thursday 30min on the elliptical machine
and 4x8 crunches
friday Leg day:
Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
05-17-2004, 04:40 PM
cardio with 4-9 sets of crunches
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
05-18-2004, 03:58 PM
Did 30min on elliptical machine
then worked out my Abs
then did another 30min on the areobiccycle
forgot to work out my shoulders on Monday so i did them today:
Military Press : 2 x 6-8 reps at 100 Lbs
Seated Dumbbell Press : 2 x 6-8 reps 80 lbs
Standing Lateral Raises : 2 x 10 reps
06-04-2004, 08:37 PM
been sick for the past 2 weeks got back to the gym now DiD my Arm's today Biceps,triceps,shoulders. i must make a mental note to put up my pics up.
07-01-2004, 08:48 PM
Today Being Thursday it was mY cardio day i Did HIIT. And i got to say WHOA this replaces all other cardio training i love it my head was throbbing after 15min of Cardio it was the Sh*T. after I complete my Cardio 10min later i did 4 sets of 10 declined sit ups. Plus Tomorrow i start The Big three Routine which means i do 90% of my power on lifting. So got to Rest. :strong:
07-19-2004, 07:19 PM
OK i couldn't stick with the Big three so i went into Wannabebig Routine number 2 which is..
WBB Routine II
Day 1: Chest and Back
Dumbbell Incline Press 2x9-11
Close Grip Chins 2x9-11
Flat Dumbbell Flies 2x9-11
Wide Grip Pull Downs or Deadlifts 2x9-11
Decline Barbell Bench Press 2x9-11
Seated Cable Row or T-Bar Rows 2x9-11
Day 2: Legs
Leg Press 1x20
Leg Extensions 1x15
Hamstring Curl 2x9
Seated/Standing Calf Raises 2x25
(Do one of set of each)
Day 3: Biceps, Triceps, and Shoulders
Seated Dumbbell Press, Standing Dumbbell Lateral Raises, Front Dumbbell Raises
Incline or Decline Skull Crushers 2x9-11
Incline Dumbbell Curls 2x9-11
Hammer Curls 2x9-11
Abdominals to be performed on any training day.
Crunches on a decline bench 3x10
Russian Twist 2x10
Today i did my Chest and back Day .
Tomorrow is my HIIT Day at 6am so i got to get up early
07-20-2004, 08:54 PM
Because i have a Knee injury i cut out my leg days for 2 weeks suck but ill get back hard. Today i went and did my HIIT Cardio day. Tire as :mad:.
After that i Did 3 sets of 11 decline sit ups.
08-17-2004, 06:19 PM
Ok forgot to post for a looong time. well time to start putting it back up. I'm cutting now. Taking WHey ripped XP between lunch and dinner only 2 scoops a cup a day. Today i Didn't do cardio forgot to wake up. Tomorrow it will Be my arm day. My stats in My arm routine is:
Seated Dumbbell Press: 25 pound DB's each arm,
Standing Dumbbell Lateral Raises: 25 pound Db's,
Front Dumbbell Raises: 20 Pound Db's,
Incline or Decline Skull Crushers 2x9-11 (cut this out hurt a lot) put in Deadlifts: 140 11 reps
Dumbbell Curls 2x9-11: 30 Pound dumbell each arm
Dips: i could only do 2. weighing at 204
Hammer Curls 2x9-11: 30 pound Db's.
08-17-2004, 06:21 PM
Measurment's of my arms are 15 inches. There getting bigger same with shoulders. No cheast or ab/obliques showing yet. Also i Do not eat Lunch. i'm never hungry at the time. I don't know why i work in construction also. Breakfreast is usually poached eggs. or Oatmeal.
08-17-2004, 06:23 PM
I got pics even though there a 3 weeks old it will be my starting point of my Cut.
08-17-2004, 06:27 PM
hmm eaither my machine is wrong which i think it is. Says i weigh 207.5 it's not the digital one but i think is wrong. The one in the gym says i weigh 203 which i think it's a good thing i used to weigh 220 a while back.
08-17-2004, 09:27 PM
tomorrow im gonna go up 5 pounds. Read somewhere i think The big three faq that your suppoused to go up 2-5 pounds a week so im going to start that in my bench/squat/dead and hammer curls.
so tomorrow ill do all shoulders using 30 pound Db's except DB front raises which will go up to 25 pounds. Ill do this until i hit a plateau
08-18-2004, 08:20 AM
Ok went to the gym did everything but by the time got to the deadlift i Was Tired. it think im going to replace it with flat skull crushers. After the workout did 8 min cardio on the stairclimber. Tomorrow my Cardio day 50-60 min of jogging on the eliptical machine.
08-19-2004, 08:07 AM
Damn so sweaty after only 30min on the stairclimber. Someone was using the eliptical so i could not use it. After my Cardio I did some swiss ball sit ups 2x20. Did my bench press because my chest is lagging behind. DID some squats. Only leg excersice i can do. 1 set of 35. My ass,quads were burning!.
08-21-2004, 05:44 PM
Yesterday Broke my arm around 8am mountain biking wasn't fun now i cannot body lift. sucks..
08-21-2004, 05:44 PM
oh yes yesterday i had wizdom teeth removal hurts like ive been slapped. but by monday it should be better.
09-13-2004, 04:29 PM
almost 4 weeks from my Arm injury. Sucks but i can almost lift weights now.
I took a 4 week break from lifting i did not gain anything nor did i lose anything so Now time to start CUTTING Again I bought some ALLMAX IsofleX whey protein. And imgonna ask Chris mason if they ship to canada. Want to buy some thermocin:D
09-16-2004, 08:00 PM
Tomorrow starting back up on the Gym. COuld not Get fat burners.. Being 17 and my mom a doctor. she Said no once i said if i could buy some fat burners.So im gonna try out this new Protein and Start Back with my Routine.
09-16-2004, 08:01 PM
Oh yes with this Arm injury i lost a lot of strength in my arms so i guess i have to start back from the beginning sucks...
I also bought some new Gloves. Grizzly Gloves to be exact.
09-17-2004, 06:21 PM
Went to the Gym Man i lost Most of my strength. This are My Stats Now it was me Arm Day. Boy was it hard.
Military press in Rack 2x6-8 at 50lbs
Seated Dumbell Press 2x6-8 at 50lbs
stading lateral raises 2x6-8 at 15 lbs each dumbell
Narrow Grip Bench Press 2x6-8 at 80lbs
French Press machine 2x6-9 at 110 Lbs
Ez-bar Curls 2x6-8 at 50 lbs
Hammer Curls 2x5 at 50lbs
I was really tired after the Ez-bar Curls so i could only do 5 reps.
09-17-2004, 06:22 PM
I Drank some ISoflex protein shakes for Lunch then i drank some after my workout. Tastes really good. Yum! :zipit:
09-20-2004, 06:50 PM
Today was my Chest and back day... Well my arm cant handle much weight or i cant put more weight. well this is what i did.
Flat barbell Bench press : 2x6-8 at 70lbs
low incline dumbell press: 2x6-8 at 60lbs
Dips : did not do them i forgot how to!!! lol!
Chin ups 2x6-8 did not do them Tired!
Deadlifts 2x 6-8 at 90lbs
Barbell Rows 2x6-8 at 50lbs
Shrugs 1x10 at 45 each dumbell.
as you Can see i lost a lot of strength SUCKS. stupid arm why did you break!?!?!?. well as i cut atleast ill be thin cause i hate this fat. :bang:
09-20-2004, 06:51 PM
OH and I drank some Isoflex whey protein 2 scoops. And Isoflex whey protein after my workout.
09-21-2004, 06:11 PM
Did Cardio today was My Cardio day. did 15min on the stairclimber at level 5 intensity. I felt very tired. afterwards i did some situps that was about it.
09-27-2004, 05:47 PM
Today was my Back,chest day From Wbb1
Flat barbell bench press at 70lbs
low incline DB Press at 60lbs
DIps did not do them i forgot lol.
Chinups using the lat pull down machine at 120 lbs
Deadlifts at 120 Lbs improvemnt at from 90 lbs
Barbell rows at 50lbs
Fck forgot how to do Shrugs ill do them tomorrow.
From the bench press i did 7 reps at 70lbs. Then 6 reps the next set at 70lbs wtf i could do 8 reps both sets b4? now i cant? werid so then at the end of the workout i did a third set of 4 reps.
for Deadlifting on the 2nd set i could only do up 6 reps. So then i did a xtra set of 3 reps to Make up for it.
09-28-2004, 05:20 PM
10min on treamill highest incline powerwalking. then went on stairclimber for 10min on level 4 intensity then finished it off with 2x20 Crunches and then 2x8 situps on decline bench.
10-01-2004, 05:20 PM
Shoulders,Triceps And Biceps
Military Press 2x6-8 at 50lbs
Seated Dumbell Press: 2x6-8 at 30lbs each dumbell
Standing lateral Raises: 2x6-8 15lbs each dumbbell
Narrow Grip Bench Press: 2x6-8 at 70lbs
French Press at 80lbs
Barbell Curls 2x6-8 at 20lbs in weight damn the bar is heavy
Hammer Curls 2x6-8 its Actually 1x6-8 but i always do a extra set damn it. its at 25lbs each one.
10-04-2004, 05:51 PM
Flat Barbell Bench Press 2x6-8 at 70lbs
Incline DB Press 2x6-8 60lbs
CHinups MACHINE 2x6-8 at 120Lbs
Deadlifts 2x6-8 at110 lbs
Bent Rows 2x6-8 at 50lbs
Shrugs 1x6-8 at 45lbs each DB
10-04-2004, 06:00 PM
Journal looking good! Keep it up!
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