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jamar
10-29-2004, 07:58 AM
Hey guys. I decided it's time to get serious about this now so i'm gonna give this journal thing a shot so i can better track my progress.

I will begin tracking the weights from tomorrow.

Well here's my current routine:

Day 1: Chest & Biceps
Day 2: Legs
Day 3: Shoulders & Abs
Day 4: Triceps & Back

Day 1 consists of:

flat dumbell chest press 3*8
incline dumbell press 3*8
chest dips 2*8 (the occasional 3)
Curl Bar Curl 3*8
Alternate standing curls 3*8
Preacher Biceps Curl 3*8

Day 2 consists of:

Squats (using smith machine) 3*8
Lunges (using dumbells) 3*8
Leg Curl 3*8
Leg Press 3*8
Calf Raises 3*8

Day 3 consists of:

Dumbell shoulder press 3*8
2 other dumbell shoulder exercises that i don't know the name of 3*8
Crunches 3*8
Pull Ins 3*8

Day 4 consists of:
Skull Crushers 3*8
Tricep Extensions 3*8
Kickbacks 3*8
Rowing 3*8
Pull-Ups 3*8

jamar
10-29-2004, 08:13 AM
My diet had been pretty lacking and i only realized this when i started tracking myself on fitday.com. It's scary how little calories i consume per day....

So my daily regimen which is know is still lacking ALOT is

on gym days

b4 gym@5: eat fruit

after gym: 1 glass (2 servings) of Nitrotech (40g protein), 2 scrambled eggs

lunch: usually consists of either cheesburger or macaroni pie with about
1.5 steak fish fillets

afternoon: 1 Nestle supligen (8g protein)

Evening: 2 cups cooked rice with either chicken or lamb or fish and gravy

B4 bed: 1 serving of Quaker Oats

WOW. I only got the nitrotech last week. Imagine what it was like b4 then.

on non-gym days:
everything above except for the Nitrotech

So far the Nitrotech in conjuntion with what i am eating seem to be working somewhat.

On Monday i weighed 126.6 lbs
On Thursay i weighed 127.6 lbs

On the sad side my %body fat is now 4.7%. Down 1% from last month.

I normally wiegh myself right after my workout b4 i eat anything (except for the fruit b4 gym of course) in order to ensure proper comparison.

ryuage
10-30-2004, 08:39 AM
good luck with your goals.

jamar
10-31-2004, 03:17 PM
Well Yesterdays' workout was Day 4:

so i did:

Triceps Extensions 3*10
Skull Crushers 3*10
Kickbacks 3*10
Lat Pull Downs 3*10
Cable Rowing 3*10
Pull Ups 4*4

Food consisted of: 40g protein from Nitrotech, 6 slices of toast, Mashed Potatoes & corned beef, more mashed potatoes & corned beef, 3 Luncheon Meat & Cheese sandwiches (using sliced bread), and Quaker Oats before bed.

jamar
10-31-2004, 03:20 PM
Non-Workout Day

so today's meal was:

2 slices of toast, 3 slices of melted chesse on bread, rice & baked chicken thigh, crackers & cheese and the usual quaker oats b4 bed.

jamar
11-02-2004, 07:03 AM
Well Monday was a non workout day which consisted of me skipping breakfast (I kno it's bad, just didnt have enough time) and then having macaronie and a chicken quarter, followed by 1 Nestle Supligen, some cream cakes and juice, followed by rice & baked chicken leg.

jamar
11-02-2004, 07:10 AM
Today is my Day 1 routine (ie Chest & biceps)

Today's routine consisted of:

CHEST
Dumbell press 3*10 (30lb dumbells)
Incline Dumbell press 2*10 (25lb dumbells)
Decline chest press (2*10)
Chest Dips (3*10)

(dont kno the name of the machine for the decline but it sorta does a combo press and fly at the same time... anyways that was 10lbs total on the machine)

BICEPS
Alternate Dumbell Curls 3*10 (20lb Dumbells)
Curl Bar 3*10 (20lbs total)
Preacher Biceps Curls 3*10 (2 holes down on machine)


So far food for the day (as of 11am) consisted of:

2 scoops Nitrotech in water (220 cals, 40g protein) (taken right after workout)

At 9am
1 Supligen (291 cals, 8g protein, 8 g fat)
2 medium pancakes with syrup (no clue on fat or protein or cal here)

At 11am
2 packs of honey roasted peanuts (combined 16g protein, 30g fat & 400 cals)

Tomorrow is weigh day...hopefully i put on a pound or two since last week. wish me luck :smoke:

JustinF
11-02-2004, 07:14 AM
If your goal is strictly to get bigger and stronger, you may want to work in the 4-6 rep range. Also, there is no need to hit incline, decline, and flat press. Is there a reason you don't use barbel for anything?

Good start to the journal, and good luck.

jamar
11-02-2004, 07:17 AM
Well i jus use dumbells because i think they work both my arms equally on the chest press since one hand can't compensate for the other.

ryuage
11-02-2004, 07:49 AM
I agree no need to do sets of 10 for everything, you might wanna vary your rep ranges to stimulate different muscle fibers so say you do flat bench for 4-6 reps then incline for 8-10 etc..

jamar
11-03-2004, 10:48 AM
Ok i will reduce the reps to the 6-8 range. Thanks!

Well i switched around the days today due to lack of time....

i weighed myself this morn...129.4 lbs. Thats up from 127.6 just last week An increase in 1.8 lbs in 1 week. :p
The cool thing is that 127.6 was up from 126.6 jus 3 days before.

The Dumbell shoulder press was 15lbs each
The two other dumbell exercises were 12 lbs each
Crunches 3*10
Some ab machine 3*10

had nitrotech after workout (40g protein)
3 pks of nuts (24g protein, 45g fat)
macaronie & cheese plus 3 pieces of dolphin
Rice & Chicken gravy

Shane
11-03-2004, 03:29 PM
Do you have a rest day man?

jamar
11-04-2004, 11:48 AM
I do. I only work out 4 days a week.

jamar
11-05-2004, 06:30 AM
Todays workout consisted of:

LEGS

Smith Machine Squats 3*8 80lbs+15lbs bar
Leg Press 3*8 110lbs
Leg Curl 3*8 70lbs
Calf Raises 3*8 66lbs

I tried to do some lunges but after those squats my feet didnt exactly feel too strong. I increased my squat today by 20lbs.

So far i had my Nitrotech (40g Protein)
KFC Chicken Breast Sandwich with fries
2 pks nuts (16g protein)
1 Jam filled Donut

jamar
11-07-2004, 07:56 AM
Yesterday's workout was Triceps & Back

SO i did

Dumbell Rows 3*8 (20lb dumbell)
Lat Pull Downs 3*8 (no clue how much weight but 5 bars down)
Back Entensions 3*8
Skull Crushers 3*8 (10 lbs)
Triceps Extensions 3*8 (3 bars) down)
Another Triceps Exercise 3*8 (12lb dumbells)

I REALLY have to get to know the name of these exercises

As always I had my:

Nitrotech (40g protein) right after workout
1 pk Nuts (8g protein)
1 Ice Cream Bar
1 Lg Portion fries
Boiled Breadfruit & Potato with Salmon gravy
2 Cheese Melts on Sliced Sandwich Bread
Quaker Oats right b4 bed

jamar
11-09-2004, 12:46 PM
Today was Day 1 routine and consisted of:

CHEST
Flat Dumbell Chest Press 3*8 30lb Dumbells
Incline Dumbell Chest Press 3*8 25lb dumbells
Decline combo chest press/fly machine 3*8 35lbs per side
Chest Dips 3*8 BW

BICEPS
Alternate Dumbell Curls 3*8 20lb dumbells
Curl Bar Curls 3*8 20lbs
Preacher Biceps Curl 3*8 20lbs approx (not sure)

Today so far i had:

Nitrotech (40g protein) right after workout
Lamb Soup with Potatoes

Tomorrow is weigh day AGAIN. Let's hope some weight gets added. Also i'm out of Nitrotech so no more 40g right after workout till i get some money!

jamar
11-09-2004, 12:49 PM
Question i wanna start working out chest twice a week using the same chest exercises i do on day 1, is that ok?

JustinF
11-10-2004, 03:16 AM
What is the purpose? You risk the chance of overtraining and slowing results. You planning on hitting all body parts 2x a week or just chest?

jamar
11-10-2004, 12:53 PM
Ok. It was just chest. OK fine I guess it makes no real sense then.

Well i weighed myself this morning and i put on 0.8lbs. It's not the 1.8 that i gained last week but still, felt good to see that overall i put on 3.6lbs in two and a half weeks :thumbup:

Plus 0.8lbs really aint that bad. SO right now the weight stands at 130.2lbs. Finally, I'm over the 130lb barrier. :clap:

From 126.6lbs two and a half weeks ago to 130.2lbs. Not bad but I still couldnt help feeling a little disappointed though. :cry:

Anyways onto today's routine:

LEGS

Smith Machine Squats 3*8 (90lbs+15lb bar) FINALLY over 100lbs. YAY!
Leg Press 3*8 (264.55 lbs or 120kg)
Leg Curl 3*8 (70lbs) (i'm not sure on this one..it could be in kgs....)
Calf Raises 3*8 (66.14lbs or 30kg)

Today so far i ate:

Well there's no Nitrotech so i had

1 serving Quaker Oats
2 packs of Honey Roasted Nuts (16g Protein, 30g Fat)
1 serving Macaronie Pie with Fried King Fish
1 Supligen (8g Protein)

and of course i always finish my day with my Oats!!

I honestly think the reason that i have not gained as much as i did this week is because i didnt eat any nuts! Last week i was eating nuts every day! It's all good tho, nuts are back on my diet plan from today,,,,they provide some calories that i could really do with, not to mention the protein and fat that they provide. I will need it now more than ever due to my lack of funds to purchase more protein powder!

Well I have been generally hearing from ppl that I have been getting bigger. So i guess ppl are finally starting to notice. :nod:
Up to this morning I was told that i look bigger.

Oh yea i have to measure my biceps & chest if not tonight, tomorrow. it's been at least a month since i did that last. Hoepfully those are bigger too!

JustinF
11-15-2004, 02:54 AM
Nice job on the weight gain. It's great when people start to take notice. :thumbup:

jamar
11-16-2004, 03:45 PM
THANKS! And yea its really GREAT when other ppl notice. Really motivates ya. :whip:

Well today is Chest & Biceps:

CHEST
Flat Dumbell Press 3*8 (30lb dumbells)
Incline Dumbell Press 2*8 (25lb dumbells)
Decline Combo Press/Flye Machine 2*6 (30lbs per side from machine + 5lbs added per side)
Chest Dips 2*8 BW

BICEPS
Alternate Standing Curls 3*8 (25lb dumbells) up from 20lb dumbells
Curl Bar Curls 3*8 (20lbs+bar)
Preacher Biceps Cable Curls 3*8 (2 holes down)

FOOD for the day consisted:

right after workout (to replace the 40g Protein Nitrotech):
2 cheesy scrambled eggs + 1 Chicken Fillet
(can't possibly be equal to the 40g protein but i'm broke, but it should be more calories than Nitrotech's 220)

besides that:

4 pks honey roasted nuts (32g Protein, 60g Fat, 800 calories)
Creamed Potato with Chicken Stew

Some hot dogs or something in between here

Right b4 bed i will have my Quaker Oats of course

TOMORROW is weigh day again! Come on.......from 130.2lbs to ??

I would LOVE an increase!

I wouldnt mind putting on 15lbs or so between now and January 17th. But when i get some more protein powder and begin using the creatine that should be a realistic goal!

jamar
11-17-2004, 01:03 PM
Well let' s start with some pretty OK news. I did put on weight. Downside it was 0.8lbs again. So now i'm 131.0lbs Where is my extra 0.2lbs!

It's my own fault for using a digital scale..If this had been a regular scale it would have been one lb! But being exact is better anyways. BTW: This weight is without shoes and socks....I always remove them so i can get a better reading.

On the :clap: side...

Two more of my friends noticed that I have gotten bigger. One actually asked me..Have You Been Working Out? You look bigger.

The other one I asked her and she said that she cud see some gains.



Anyways onto the workout..Today was:

LEGS
Smith Machine Squats 3*8 (90lbs+15lb bar)
Leg Press 3*8 (264.55lbs or 120kg)
Leg Curl 3*8 (70lbs)
Calf Raises 3*8 (66.14lbs or 30kg)

I also did some Ab work..

I used this Ab machine 3*8 2 pins down
Crunches 3*8

Right after workout:
So far i had Kellog's Corn Flakes with evaporated milk (milk= 9g protein)

Later in day:
4 pks Honey Roasted Nuts (32g Protein, 60g Fat, 800 cals)
Cheeseburger with Fries

Still to consume:

Supligen (8g protein)
Rice & most likely fried fish or chicken
Quaker Oats (right b4 bed)

JustinF
11-18-2004, 02:38 AM
Nice session. Are you taking measurement as well as weighing yourself? Do you weigh yourself at the same time of the day every time?

jamar
11-19-2004, 08:29 AM
Actually I do indeed weigh myself at the same time of day every Wednesday (ie 6:30am) right after workout. With regards to the measurements.....I haven't done that in ages and i know i should but i'm a lil scared that nothing will have changed.

I use alot of those machines which use bars and the pin, any of you know how much each bar is? :read:

jamar
11-19-2004, 08:36 AM
BACK

Lat Pull Downs 3*8 (5 bars down) anyone kno how much each bar is on these machines?
Pull-Ups 3*8 BW
Dumbell Rows 3*8 30lb Dumbells
Back Entensions 3*8 (10kg)

TRICEPS
Triceps Extensions 3*8 (4 bars down)
Reverse Triceps Extensions 3*8 (3 bars down)
Skull-Crushers 3*8 (10lbs+bar)
Triceps Dumbell Exercise 3*8 (10lb Dumbells)

Food for the day consisted of:

2 cheesy scrambled eggs & 1 chicken fillet (right after workout)
4 pks nuts (32g protein, 60g fat, 800 cals)
1 Supligen (10g protein, 385 cals)
2 serving Tuna Pie
Quaker Oats b4 bed

jamar
11-20-2004, 06:51 AM
SHOULDERS

shoulder press 3*8 35lbs
3 other shoulder exercises (dumbell) 3*8

ABS/OBLIQUES

Reverse Incline Hip-Flexion 3*10
Crunches 3*10
Pull-Ins 3*10
Side Bends 3*10

jamar
11-24-2004, 12:36 PM
I didn't get to workout on my usual Tuesday so now i did chest & biceps today.

CHEST

Flat Dumbell Chest Press 3*8 30lb Dumbells
Incline Dumbell Chest Press 2*8 25lb Dumbells
Decline Dumbell Chest Press 3*8 30lbs per side(machine)+ 5lbs per side (weight)
Chest Dips 3*8 BW

BICEPS

Dumbell Curls 3*8 25lb Dumbells
Curl Bar Curls 3*8 25lbs
Preacher Biceps Cable Curls 2*8 2 bars down

Well i weighed myself today and well i LOST 0.6lbs :swear:

So i'm down to 130.4lbs now. (sigh)

So i've decided to up my calorie intake!!!! I guess it was about time anyways. I am also gonna buy some creatine as soon as my paycheck comes in YAY!

I guess i should be amazed that I was even putting on weight given my diet anyways!!

jamar
11-28-2004, 01:57 PM
Well I missed like 3 days so i did a combo workout today.

Put back on some weight ...130.8lbs :clap:
130.8 pre creatine....wonder what it will be next week.....

I began using creatine today. EAS Phosphagen SO i'm loading for 4 days. :thumbup:

Onto my workout:

LEGS

Smith Machine Squats 3*8 (90lbs+15lb bar)
Leg Press 3*8 (120kg or 264.55lbs)
Leg Curl 3*8 (70lbs)
Calf Raises 3*8 (30kg or 66.14lbs)

TRICEPS

Triceps Extensions 3*8 (15kg)
Dumbell Triceps Extensions 3*8 (10 lbs)
Skull Crushers 3*8 (10lbs)

BACK

Wide Grip Lat Pull Downs 3*8 (75kg)
Close Grip Lat Pull Downs 3*8 (75lbs)
Back Entensions 3*8 (10kg or 22.05lbs)

JSully
11-28-2004, 02:48 PM
Good luck, you're weight will shoot up with the creatine because of the water retention. But it'll help squeeze out that last rep. Keep up the good work!

jamar
11-30-2004, 09:18 AM
Well i'm onto day 3 of loading with the creatine. So far so good. I must admit that I cant wait to just be taking it once a day. It's kinda inconvenient to take it 4 times a day with school, etc.

CHEST

Flat Dumbell Chest Press 3*8 (30lb Dumbells) 1*6 (35lb Dumbells) (up 5 lbs at the end)
Incline Dumbell Chest Press 3*8 (30lb Dumbells) up 5 lbs
Decline Chest Press/Fly Machine 3*8 (35lbs per side)
Chest Dips 3*8 BW

BICEPS

Curl Bar Curls 3*8 20lbs
Preacher Biceps Cable Curls 2*8 3 bars down (up 1 bar) 1*8 2 bars down
Standing Dumbell Curls 2*8 15lbs (was too tired to do my usual)

Food consisted of:

Kellogs Cereal with milk (9g protein)
Rice & Lamb Stew
Macaronie Pie & Chicken Breast
1 Supligen 8g Protein
1 slice pizza
1/2 cup quaker oats

and the usual 5g creatine 4 times a day for loading.

JustinF
11-30-2004, 09:20 AM
There is no need to load creatine, just go to the daily dose of 5g/day.

jamar
11-30-2004, 09:29 AM
I'm aware that there is no need. But I know that you see changes quicker with loading than without. I know that regardless I will still get to that point eventually but I want to get there quicker.

JustinF
11-30-2004, 09:34 AM
Okay, just making sure since you stated that 4x per day was inconvenient.

Nice sessions, btw.

jamar
12-01-2004, 10:48 AM
THANKS ALOT MAN. iT'S COMMENTS LIKE THAT THAT KEEPS YOU GOING!!

Well today i slacked off ALOT. Just wasn't into my workout so here is what little i did.

LEGS
Smith Machine Squats 3*8 (90lbs+15lb bar)
Leg Press 2*8 (120kg)

The leg press kg is down from 120kg. I tried and I just couldn't......

So i guess i will have to make up for it tomorrow.

On the bright side: i put on 4lbs since last wednesday (1 week). So now i'm 134.4lbs. Now I kno that its because of the creatine but still it Feels good!
I hope some of that was lean muscle mass especially since i was putting on wieght b4 the creatine.

So right now as it stands in 5.5 weeks i put on 7.8 lbs. :clap:

jamar
12-08-2004, 07:37 AM
Well I FINALLY got back to the gym yesterday (aka Tuesday) and the following is my workout...it's been a week :mad:

CHEST
Flat Dumbell Chest Press 3*8 35lb Dumbells (+5lbs)
Incline Dumbell Chest Press 3*8 30lb Dumbells (+5lbs) actually this went up a week ago.....
Decline Combo Chest Press/Flye Machine 3*8 37.5lbs per side (+2.5lbs)
Chest Dips 3*8 BW

BICEPS
Preacher Biceps Cable Curl 3*8 3 holes down (+1 hole) (i think its 1 hole = 10lbs :scratch: )
Curl Bar Curls 3*8 (10lbs)

jamar
12-08-2004, 07:53 AM
Well today is LEGS..finally back on a steady flow!!

LEGS

Smith Machine Squats 1*8 (90lbs+15lb bar) 2*8 (95lbs + bar) (+5lbs)
Leg Press 3*8 (120kg or 264.55lbs) (back to normal weight)
Leg Curl 3*8 (70lbs)
Calf Raises 3*8 (30kg or 66.14lbs) (+2.5kg or 5.51lbs)
Dumbell Lunges 3*6 (20lb Dumbells) back
Hip Abductor 3*8 (80lbs) new

Maybe last week was just an off week but everything seems back to normal. I increased the weight yesterday for both chest and arms and I increased it today for squats and calf raises and even added a new exercise and brought back an exercise I havent done in ages and what hasn't increased is back to normal unlike last week.

Lost 2.2lbs :bang:
Maybe because I havent worked out since last Wednesday when i last weighed myself and plus I dont tend to eat as much when i'm not working out...SO i guess a whole week of creatine just went to waste just like that unless of course the creatine is the reason for my increase in the weight i use. Regardless it was about time i upped it anyways.

SO i'm 132.2lbs.

Oh well maybe i wont get to 145 by Jan 31. Seems so unlikely now, almost impossible.

Measured my chest myself today. I did it 4 times....twice i got 32.5 and the other two times i got 33. SO i put it at 32.5 just to be safe. Plus if it is really 33 then next time i meaure i have a whole half inch thats just there waiting. :)

jamar
12-09-2004, 07:25 AM
I'm getting back into the flow of things now :D

And my week of gains continue as i add another new exercise and increase the weight for the Skull Crushers. Oh yea, apparently those weights for the Triceps extensions and Lat Pull downs were always in kg. SO i corrected it from today.

TRICEPS

Triceps Extensions 3*8 (15kg or 33.07lbs)
Dumbell Triceps Extensions 1*8 (10 lb Dumbells)
Skull Crushers 3*8 (15lbs) (+5lbs)
Smith Machine Close Grip Bench Press (50lbs+15lb bar) new

BACK

Wide Grip Lat Pull Downs 3*8 (75kg or 165.35lbs)
Dumbell Rows 3*8 (20lb Dumbells)

NOW I WANT TO PUT ON SOME WEIGHT!!!!

jamar
12-11-2004, 10:15 AM
I realised that I have been doing my Triceps exercises a lil badly without form so I did them over today.

Cable Triceps Extensions 3*8 (15kg)
Skull Crushers 3*8 (15lbs)
Smith Machine Close Grip Bench 3*8 (50lbs)
Reverse Triceps Cable Extensions 3*8 (15kg)

jamar
12-11-2004, 10:52 AM
Today I did abs and shoulder:

Shoulder
Machine Shoulder Press 3*8 (35kg)
Curl Bar Shoulder Press 3*8 (30lbs)
Lateral Raises 3*8 (12lb Dumbells)
Standing Raise 3*8 (15lb Dumbells)
Shoulder Shrugs 3*8 (30 lbs)

ABS & OBLIQUES

Crunches, Pull Ins, Side Bends 3*8

jamar
12-14-2004, 01:44 PM
Well me and my gym partner are changing up the days and routines, anyways here is todays log.

Smith Machine Squats 3*8 (110lbs+15lb bar) (+15lbs)
Leg Press 3*8 (130kg or 286.6lbs) (+10kg or 22.05lbs)
Leg Curl 3*8 (80lbs) (+10lbs)
Seated Calf Raises 3*8 (37.5kg or 82.67lbs) (+7.5kg or 16.53lbs)
Hip Abduction 3*8 (80lbs or kg not sure)
Dumbell Lunges 2*8 (20lb Dumbells)

jamar
12-17-2004, 02:19 PM
Well I did chest and triceps recently, i also started using Universal Nutrition's RealGains protein powder.

CHEST
Incline Dumbell Chest Press 3*8 30lbs
Flat Dumbell Chest Press 3*5 35lbs
Decline Chest Press/Fly Combo 3*8 (30lbs+5lbs= 35lbs on each side)

TRICEPS
Smith Machine Close Grip Bench Press 3*8 (40lbs +15lbs bar)
Skull Crushers 3*8 (15lbs)
Dumbell Triceps Extensions 3*8 (12lbs)
Kickbacks 3*8 (10lb dumbells)

The Real Gains tastes quite good actually. I think doing the incline first actually is the reason why my flat suffered and i couldnt get to 8.

Oh yea immaterial gain....+0.4lbs to 132.6lbs

jamar
12-17-2004, 02:21 PM

jamar
12-17-2004, 02:25 PM
Using the real gains on the days i workout after workout. It provides 610 calories and 52g protein. ;)

BICEPS
Curl Bar Curls 3*8 (15lbs)
Dumbell Curls 3*8 (25lbs)
Hammer Curls 3*8 (20lbs) new

BACK
Back Extensions 2*8 (10kg or 22.2 lbs)
Upright Rowing 2*8 (40lbs)
Single Arm Dumbell Rows 2*8 (25lb Dumbells)

As always i used creatine b4 workout.

jamar
12-21-2004, 04:16 AM
CHEST
Flat Dumbell Chest Press 3*8 (35lb Dumbells)
Incline Dumbell Chest Press 2*8 (30lb Dumbells)
Decline Dumbell Chest Press/Flye Machine 1*8 (30lbs per side+7.5lbsper side) 1*8 (30lbs per side+5lbs per side)

TRICEPS
Smith Machine Close Grip Bench Press 2*8 (50lbs+15lb bar)
Skull Crushers 2*8 (30lbs)

Triceps seem really pumped right now. Chest not as much although I was struggling so i guess those will hurt later. right after workout used the RealGains. thas about it for now.

jamar
12-21-2004, 04:20 AM
I have realized that I have really been letting my diet slip from me. I know this is my biggest problem so I will rectify that beginning today!

XMAS food should certainly also help me put on some much needed lbs.

Coke
12-21-2004, 04:55 AM
I am really liking the journal Jamar and wish you well!!...it is going to be fun watching you grow, lol.

jamar
12-22-2004, 11:50 AM
Thanks. I hope i grow tho or else no fun LOL

jamar
12-22-2004, 11:57 AM
Well I had an exam today so I decided to work out after my exam. Anyways here is todays workout!

BICEPS
Curl Bar Curls 3*8 (25lbs)
Standing Alternate Dumbell Curls 3*8 (25lb Dumbells)
Preacher Biceps Curl Bar Curl 3*8 (25lbs)
Hammer Curls 3*8 (20lb Dumbells)

BACK
Upright Cable Rows 3*8 (40lbs)
Single Arm Dumbell Rows 3*8 (30lb Dumbells)
Pull Ups 3*8 (BW)
Back Entensions 3*8 (10kg or 22lbs)

The diet today so far like 4 packs of nuts (800cals, 60g fat, 32g protein), about to take some realGains now (610 cals, 52g Protein), some quaker oats later and somewhere in between there eat some dinner and lunch

jamar
12-22-2004, 11:59 AM
I didnt weigh myself today cuz of the fact that i worked out around 1, so it was pretty late and I like to do it first thing in the morn so tomor!

Guido
12-22-2004, 01:28 PM
Hey, Jamar. Just checked out the journal. Good effort so far. I think your weight goals may be a tad optimistic. Another 13 lbs by the end of January is a LOT. I would think 140 might be a more realistic goal by then. How many calories are you getting per day?

jamar
12-23-2004, 05:49 AM
Actually I agree with you 100%. 145 is way too much....especially since i been stalled recently with exams and stuff giving me stress and me eating less.

Um Right now i am using a MRP which gives me an additional 610 cals and eating lots of nuts (about 800 cals) plus regular food so hopefully that would be around 3000 in total.

fen2zla
12-23-2004, 06:09 AM
I just thought that I would drop by and :spam: ya

Nice journal jamar. I hope that you make your weight goal by the date set. It's a good feeling!

Guido
12-23-2004, 07:21 AM
3,000 looks like a good place to start. Don't want to overdo it and gain more fat than muscle.

jamar
12-23-2004, 11:40 PM
Well the time for slacking is over. Exams had me so stressed i didn't eat, sleep. I just want to get out of the 132-134 range right about now. So i'm gonna go eat again!

jamar
12-23-2004, 11:43 PM
Oh YEA. You guys can drop by ANYTIME. It's a great motivator!

jamar
12-29-2004, 07:12 AM
CHEST
Incline Dumbell Chest Press 3*8 (30lb Dumbells)
Flat Dumbell Chest Press 3*8 (35lb Dumbells)
Decline Smith Machine Chest Press 2*8 (70lbs+15lb bar)

TRICEPS
Close Grip Smith Machine Chest Press 3*8 (60lbs+15lb bar)
Skull Crushers 3*8 (15lbs)

jamar
12-29-2004, 07:18 AM
SHOULDERS
Lateral Rasies 2*8 (12lb Dumbells)
Front Raises 2*8 (12lb Dumbells)
Shoulder Shrugs 3*8 (50lbs) ( i realize now this is a traps exercise *sigh*)
Shoulder Press 2*8 (20lb Dumbells)

ABS + OBLIQUES
Crunches 1*20, 1*18
Side Bends 3*8 (30lb Dumbells)
Pull-ins 3*8
Stiff Legged Reaches 3*8 (20lb Dumbells)
Twisting Reaches 3*8 (20lb Dumbells)
Roman Chair 2*20 (1 bar down)

I weighed myself today. 133.4lbs. Up 0.8lbs from the time i last posted my weight here. Last time i weighed myself on Sunday however i could swear the scale said 130. Thats odd but hey maybe its the Xmas dinner and stuff. Seeing 130 was a major downer on Sunday. Maybe its becuz its a diff scale...o who knows? lol

SO apparently i'm back to my weekly increase of 0.8lbs. Oh well, better than nuttin.

133.4 is exactly 1 pound away from my high of 134.4lbs i reached like a month ago. So maybe its not so bad after all.

Waist chest & biceps measurements in signature probably need updating again so i'll do that later.

jamar
12-30-2004, 01:39 PM
Well today was LEGS:

Smith Machine Squats 3*8 (110lbs+15lbs bar)
Leg Press 3*8 (270lbs)
Leg Curls 3*8 (80lbs)
Seated Calf Raises 3*8 (37.5kg or 82.67lbs)

The Hip Abduction Machine is down until Jan 03 and i didnt have time to do lunges. Coming next week is Stiff Legged Deadlifts as well.

STAY TUNED!

Hopefully massive changes to come in 2005!

Mike99
12-30-2004, 04:31 PM
Hey Jamar, I noticed you are taking Nitrotech and I had a quick question for ya. U know if it is alright to mix fruit such as strawberries/blueberries in your shake? Keep up the good work.

Mike

Mic Soloist
12-30-2004, 06:14 PM
CHEST
Incline Dumbell Chest Press 3*8 (30lb Dumbells)
Flat Dumbell Chest Press 3*8 (35lb Dumbells)
Decline Smith Machine Chest Press 2*8 (70lbs+15lb bar)

TRICEPS
Close Grip Smith Machine Chest Press 3*8 (60lbs+15lb bar)
Skull Crushers 3*8 (15lbs)



keep up the hard work man.

Guido
12-30-2004, 10:43 PM
Hey man, I've gained about 10 lbs in teh past month and a half. Been eating about 3,500 to 4,000 calories a day. You can do it man!

jamar
12-31-2004, 04:36 AM
Hey Jamar, I noticed you are taking Nitrotech and I had a quick question for ya. U know if it is alright to mix fruit such as strawberries/blueberries in your shake? Keep up the good work.

Mike

Well I never used fruit but i'm sure that it should be fine. It certainly couldnt hurt! And actually i'm off Nitrotech now cuz its so expensive. I use Universal Nutrition RealGains. Its 610cals +52g protein per serving. Nitrotech was too expensive for less protein and FAR less cals. (only 200 or so) but then again RealGains is an MRP Nitrotech isnt.

I did see some great gains with Nitrotech tho!

jamar
12-31-2004, 04:45 AM
keep up the hard work man.

Thanx. The interesting that is that I dont see it as hard work you kno, its more like a stress reducer and relaxer plus u feel so DARN good afterwards!

Well i would love to gain 10 lbs in the same period that you did Guido!
One can only hope.

Well TODAY was BICEPS and BACK

BICEPS
Standing Alternate Dumbell Curls 3*8 (25lb Dumbells)
Curl Bar Burls 1*8 (30lbs), 1*8 (35lbs), 1*6 (35lbs) (+10lbs)
Preacher Curls 1*8 (25lb Dumbells)
Hammer Curls 2*8 (20lb Dumbells)

BACK
Curl Bar Bent-Over Rows 3*8 (50lbs)
Curl Bar Shoulder Shrugs 3*8 (50lbs)

Back was a lil limited today cuz of time constraints.

HAPPY NEW YEAR

I wish everyone a prosperous 2005 thats full of gains and happiness!

Coke
12-31-2004, 06:01 AM
You are doing very well and have such a great attitude, the gains will be coming on...nice workouts.

ryuage
12-31-2004, 07:20 AM
sessions are looking great jamar, happy new year!

jamar
12-31-2004, 10:42 PM
Thanks GUYS. 2005 is a big year for me. I leaving college, hoping to do my Master's degree in the USA, looking to put on some mass and hopefully go to school or at least be in the same general area as my baby who's moving away as well.

jamar
01-03-2005, 08:44 AM
Well 2005 is here and now its time to get back to work. Workout that is. :)

CHEST
Flat Dumbell Chest Press 3*8 (35lb Dumbells)
Incline Dumbell Chest Press 2*8 (30lb Dumbells)
Decline Combo Chest Press/Flye Machine (30lbs (machine) per side + additional 7.5lbs per side)

TRICEPS
Close Grip Smith Machine Bench Press 1*8 (50lbs+15lb bar) 1*8, 1*6 (60lbs+15lb bar) (+10lbs)
Curl Bar Skull Crushers 3*8 (15lbs)
Dumbell Kickbacks (15lb Dumbells)

Well thats it for today. I hope the RealGains powder i'm taking right after workout is helping. an additional 610 cals + 52 grams protein really cant hurt no can it.

Anyone ever use RealGains MRP?

Time to measure waist, chest & biceps...SIGH

jamar
01-03-2005, 09:04 AM
Well I measured myself just now, right b4 i ate lunch. And well here are the results. Last time i did this on December 08th, i had put on 0.5 inches on my chest and none on my biceps.

My waist remains at 27.5 inches.

HOWEVER...

Since December 8th, 2004 until today January 03, 2005:

My chest grew 0.5 inches to 33 inches
My biceps grew 0.75 inches to 12.75 inches

Coke
01-03-2005, 09:24 AM
Nice work Jamar, slow and sure growth is the key...good chest and tricep session.

Guido
01-03-2005, 01:40 PM
Impressive growth on the bi's. Looks like you're progressing nicely on the weights. Keep at it!

jamar
01-03-2005, 05:59 PM
Thanx guys. Even I was surprised at how my biceps grew. I knew they looked bigger and ppl realized but still.....

Thats jus really kool!

jamar
01-04-2005, 09:42 AM
SHOULDERS

Smith Machine Shoulder Press 1*8 (50lbs+15lb bar), 2*8 (60lbs+15lb bar)
Seated Dumbell Shoulder Press 1*8 (25lb Dumbells) (+5lbs)
Lateral Raises 3*8 (15lb Dumbells) (+3lbs)
Front Raises 3*8 (15lb Dumbells) (+3lbs)

Tomor is weigh day..YAY!

Mike99
01-04-2005, 08:52 PM
Hey Jamar, just wondering if that is your entire routine for shoulders?

jamar
01-05-2005, 04:43 AM
Actually yea i guess. Although i usually do them with Abs at the same time. And i more so use dumbells than anything else. Just changed it up a bit this week.

jamar
01-05-2005, 05:08 AM
Well today i did legs.

LEGS
Smith Machine Squats 1*8 (110lbs+15lb bar), 1*8 (120lbs+15lb bar) (+10lbs), 3*8 (125lbs+15lb bar) (+15lbs)
Leg Press 3*8 (320lbs or 145.15kg) (+33.4 lbs or 15.15kg)
Leg Curl 3*8 (80lbs)
Seated Calf Raises 3*8 (37.5kg or 82.67lbs)
Standing Calf Raises 3*8 (25lb Dumbells)
Hip Abductor (Gluteus Medius & Minimus) 3*8 (80lbs)
Hip Abductor (Abductor Muscles) 3*8 (80lbs)

The Hip Abductor for the Gluteus Medius& Minimus really works well. That combined with squats are really good butt exercises.

Well as u can see, i kinda did ALOT today. At least alot more than usual and i also increased the weight for the squats and leg press.

They switched the leg press weight from kg to lbs so thats the reason for the decimals increase versus my last leg post.

jamar
01-05-2005, 05:21 AM
Well i weighed myself today. And good news!

134.6lbs (+1.2lbs) from last week!

And its also a new high for me. Before today the highest i got was 134.4 and that was during the week that i was LOADING creatine and put on like 4lbs in a week (from 130.4) most of which i lost the next week.

But i'm not loading, jus down to my regular 5g per day and i put on 1.2lbs.

A new high!

Now that means that since October 25 when i was 126.6lbs, i have put on 8lbs. (if it werent for the ups and downs it wud be alot more (11.8lbs to be exact) but still, feels darn good)

That RealGains apparently really does work.

2005 is off to a good start!

jamar
01-07-2005, 07:31 PM
BICEPS
Curl Bar Curls 3*8 (35lbs)
Standing Alternate Dumbell Curls 3*8 (25lb Dumbells)
Preacher Biceps Cable Curl 2*8 (3 holes down), 1*8 (2 holes down)
Hammer Curls 3*8 (20lb Dumbells)

The end of another week of progress!

jamar
01-10-2005, 04:12 AM
CHEST
Flat Dumbell Chest Press 3*8 (35lb Dumbells)
Decline Combo Bench Press/Fly 2*8 (30lbs per side (machine) + additional 10lbs per side) (+2.5lbs per side)
Incline Dumbell Chest Press 2*8 (30lb Dumbells)

TRICEPS
Skull Crushers 1*8 (15lbs); 2*8 (20lbs) (+5lbs)
Smith Machine Close Grip Bench Press 2*8 (60lbs+15lbs bar)
Dumbell Kickbacks 1*8 (20lb Dumbells) (+5lbs)

Well this week began with some additional poundage being added so hopefully this is the start of a great week. I have 1 more serving of my MRP RealGains left. After that i might be off it for a while, i wonder what i can make that will give me 52g protein and 610 calories in 1 glass......

Hope i have put on some weight when i check it on Wednesday morn.

Anyways have a good week everyone!

jamar
01-11-2005, 04:23 AM
LEGS
Leg Press 3*8 (320lbs)
Smith Machine Squats 3*8 (125lbs+15lb bar)
Leg Curl 3*8 (80lbs)
Hip Abductor - Gluteus Minimus & Medius 1*10 (80 lbs); 3*10 (90lbs) (+10lbs); 1*10 (100lbs) (+20lbs)
Hip Abductor - Abductor Muscles 1*10 (90lbs) (+10lbs) ; 3*10 (100lbs) (+20lbs)
Seated Calf Raises 3*10 (37.5kg or 82.67lbs)

Tomorrow is weigh day again. Seems to come around so fast doesnt it. Hopefully i put on some more pounds!

ryuage
01-11-2005, 07:56 AM
wow lots of strength increases up in here, good job jamar

Guido
01-11-2005, 09:37 AM
Good work, especially on those triceps and legs. Keep trying to get that mass up, jamar.

jamar
01-11-2005, 03:06 PM
Wow. Thanks guys. Yup, i'm really really trying on the mass. :bang: It's hard tho. Well with regards to the strength gains i really trying to get my chest strength up but for right now, its been at the same place for a while now. At least a month.

Guido
01-11-2005, 03:42 PM
Try changing up your chest exercises a little bit, jamar. If you do mostly barbell presses, try dumbells, or vice versa. Maybe throw in some dips if you don't already do them. Even just try adjusting your grips slightly on the barbells.

jamar
01-11-2005, 04:24 PM
Well I used to do dips until recently. I guess i should put them back on the radar. I like them, they really work. I have been using exclusively dumbells from the time i began since i heard they reap the most rewards.

TheMachine
01-11-2005, 04:42 PM
If you're having trouble gaining mass in your chest, try varying your rep scheme a little bit. I went back in your training log and you've been sticking to 3 x 8 for awhile. get some lower rep and higher rep days in there.

jamar
01-12-2005, 04:10 AM
OK guys. Thanks! I will do that indeed. Varying the rep amount sounds pretty good to me.

jamar
01-12-2005, 04:23 AM
BICEPS
Curl Bar Curls 3*8 (35lbs)
Standing Alternate Dumbell Curls 3*8 (25lb Dumbells)
Preacher Biceps Cable Curl 1*8 (3 holes), 2*8 (2 holes)
Hammer Curls 3*8 (20lb Dumbells)

BACK
Curl Bar Shoulder Shrugs 3*8 (50lbs)
Wide Grip Lat Pull Downs 3*8 (5 holes)
Close Grip Lat Pull Downs 3*8 (5 holes)
Back Extensions 1*8 (10kg or 22.05lbs) 2*8 (20kg or 44.09lbs)
Upright Cable Rows 2*8 (4 holes)
Dumbell Rowing 1*8 (30lb Dumbells)

I lost 0.6lbs versus last week! Just can never seem to get above 135!!! :swear:

So i'm 134lbs now. Tried another scale and it said 133?? but i will go with the digital one that said 134 since i use it every week. So therefore i figure it would be better.

I guess i should lower my goal to like 136 or something since it seems like 140 isnt coming anytime this month. :swear:

ryuage
01-12-2005, 02:49 PM
Dont worry my bench is in teh sucks.... a lot of people have trouble adding weight to there bench then any other exercise imo, dont worry it will come with time.

jamar
01-13-2005, 03:38 PM
Ok Thanks. I wont give up, it jus frustrating although i am still way better than when i first began. One of my friends who hadnt seen me in awhile said i looked way bigger. And that my CHEST was bigger :smoke: however they said it was my arms that looks biggest. So it can't be that bad i guess.

jamar
01-17-2005, 05:32 AM
CHEST
Flat Dumbell Chest Press 3*8 (35lb Dumbells)
Decline Combo Chest Press/Fly Machine 3*8 (30lbs per side [machine] + additional 10lbs per side)'

TRICEPS
Smith Machine Close Grip Bench Press 3*8 (60lbs+15lb bar)
Dumbell Kickbacks 2*8 (20lb Dumbells)
Curl Bar Skull Crushers 1*8 (20lbs), 2*8 (15lbs)

jamar
02-11-2005, 01:17 PM
Well after a month or so of not training, guess whose back?

I can say I really missed the gym.

I have a question though, from the time i started my journal i used to weigh myself right after my workout. However since today was the first time I was back in a month I decided to do it before I worked out and it (the digital scale) said 127.6 lbs (which would mean i lost like 7lbs in that month).

However at the end of my workout i decided to do it again just because thats when i normally did it and it said 133.4lbs on the same digital scale, then i used a regular scale and that too said 134 approx. So which one is my real weight?

jamar
02-11-2005, 01:30 PM
I decided to get back into it beginning to work on my abs as they seem to be a problem area for me. I am using light weights and high reps to tone them up. I can see them and everything when i stand, jus got a layer of fat on them that i can see when i sit that hides them.

Boy i have to get accustomed to getting back uo @ 4:30am on mornings. :drooling:

ABS
Roman Chair 3*20 (1 bar down)
Standing Raised Pull-Ins 3*20
Decline Crunches 3*8
Side Bends 3*8 (20lb Dumbells)
Stiff Legged Reaches 3*8 (12lb Dumbells)
Twisting Reaches 3*8 (12lb Dumbells)

And that was that, i kept the weight down on the dumbells since it was my first week back. Won't be taking it so easy next week.

jamar
02-14-2005, 04:40 AM
My fav workout day is here! Chest...i want a BIG chest. Thats my number one priority right now. of course bigger bi's and tri's, back, legs, butt, some abs...ok pretty much a bigger everything is my number one priority. But chest has special significance to me.


CHEST
Flat Dumbell Chest Press 3*8 (35lb Dumbells)
Incline Dumbell Chest Press 2*8 (30lb Dumbells)
Decline Combo Chest Press/Fly Machine 1*8, 1*6 (30lbs per side [machine] + 7.5 per side)

TRICEPS
Smith Machine Close Grip Bench Press 1*8 (50lbs+15lb bar), 2*8 (55lbs+15lb bar) (-5lbs)
Curl Bar Skull Crushers 2*8, 1*6 (15lbs)
Dumbell Kickbacks 3*8 (20lb Dumbells)

jamar
02-14-2005, 04:45 AM
Today felt GREAT! I really missed the gym! And now i got a new goal in mind too....142 by april 30.

jamar
02-16-2005, 06:11 AM
LEGS
Smith Machine Squats 3*8 (140lbs+15lb bar) (+15lbs)
Dumbell Lunges 2*8 (25lb Dumbells) back!
Calf Raises 3*8 (30kg or 66.14lbs)
Hip Abductor - Abductor Muscles 2*8 (100lbs)
Hip Abductor - Gluteus Minimus & Medius 3*8 (100lbs)
Leg Curl 3*8 (80lbs)

I am SOOOOOOOOOO sore. From chest and triceps and now legs and butt. They all hurt, hopefully meaning they will all get bigger!
I'm broken up lol.

FEELS SO GOOD!!!

Guido
02-16-2005, 09:16 AM
Nice work, Jamar. About the differences in reading on that scale at your gym. Are you sure it was zeroed? That would make a big difference. No other way to explain a 6 lb difference from before to after a workout, unless you drank like a gallon of water!

jamar
02-16-2005, 10:27 AM
Guido,

It was a digital scale so there was no "starting" point. I still can't explain it. I will check my weight again tomor. If only it was always that easy to "put" on 6lbs!!!

jamar
02-17-2005, 04:18 AM
Well i weighed myself before working out and it said 134.4lbs an increase of 1lb from last friday's 133.4 post workout weight. I used both scales this time and they both said the same. So i think i am gonna switch to pre workout to ensure that the weight is really mine and not sweat, etc.

This just proves that that 127.6 pre workout last friday is completely impossible! I weigh without shoes or socks btw.

jamar
02-18-2005, 10:21 PM
SHOULDERS
Smith Machine Shoulder Press 2*8 (50lbs+15lb bar), 1*8 (60lbs+15lb bar) (+10lbs)
Front Raises 2*8 (15lb Dumbells)
Lateral Raises 3*8 (15lb Dumbells)

ABS
Roman Chair 3*20 (1 bar)
Leg Raises 3*15
Stiff Legged Reaches 2*10 (20lb Dumbells) (+8lbs)
Twisting Reaches 2*10 (20lb Dumbells) (+8lbs)

jamar
02-18-2005, 10:31 PM
Well i feel pretty good that this is my first week back in a month and I STILL made some increases, except in my chest which either remained the same or went down slightly in the case of the declines.....

Not only did i only increase the weight but i only lost like 1 lb during that month which i promptly made back when i checked my weight on Wednesday!

Legs were sore until like today in fact they prob are still a little bit sore all now but its all good. During this week my entire body was sore even simultaneously for a few days but all in all i LOVED it.

In fact i going to bed now cuz i have back & biceps to do in the morn!!

jamar
02-19-2005, 04:04 PM
BICEPS
Curl Bar Curls 3*8 (35lbs)
Alternate Twisting Dumbell Curls (25lb Dumbells)
Preacher Biceps Cable Curl 1*8 (3 holes), 2*8 (2 holes)
Reverse Curl Bar Curls 3*8 (10lbs)
Curl Bar Wrist Curls 3*8 (10lbs)

BACK
Curl Bar Shoulder Shrugs 3*8 (70lbs) (+20lbs)
Single Arm Dumbell Rowing 3*8 (25lb Dumbells)
Wide Grip Lat Pull Downs 3*8 (25lbs)
Close Grip Lat Pull Downs 3*8 (25lbs)
Back Extensions 1*8 (7.5kg), 2*8 (15kg)
Upright Rowing 3*8 (40lbs)

jamar
02-21-2005, 04:54 AM
CHEST
Flat Dumbell Chest Press 3*8 (35lb Dumbells)
Decline Combo Chest Press/Fly 2*8 (30lbs per side [machine] + 7.5lbs per side), 1*8 (30lbs per side + 5lbs per side)
Incline Dumbell Chest Press 2*8 (30lb Dumbells)
Dips 3*8 BW back!

TRICEPS
Skull Crushers 3*8 (15lbs)
Dumbell Kickbacks 3*8 (20lb Dumbells)
Cable Triceps Extension 3*6 (3 bars down, 15lbs [i think]) back!


I didnt do close grip today but i decided to begin doing dips and cable triceps extensions again from now on. Close Grip will be done too from next week again. Gonna do what it takes to get my chest bigger including dips and close grip although these mostly work triceps, chest still gets some action.

I WANT A BIGGER CHEST!!! :swear: :cry:

Guido
02-21-2005, 09:33 AM
That's a lot of volume on those biceps! Do you seem to be gaining on that routine, as it seems a bit too much to me. Good chest/tri workout.

jamar
02-21-2005, 11:48 AM
Well actually i was trying to train my forearms as well as my biceps but I dont really know any exercises for them and the one that i do know we don't have the equipment. So i just figured I would try a lil somethin'. Thanks on the compliments on the chest/tri. I been trying to get my flat up to 40lb Dumbells but i tried today and couldnt even get it up once. I been stuck on 35 for awhile. :help:

I just realized my journal has topped 100 posts :p

Yea i kno it's trivial compared to most other posts but still it feels good to know that i have stuck with it this long. I remember originally i was just planning on giving it a "try."

All i need to do now is get back to posting what i eat and stuff as well to really keep track of everything!!

jamar
02-22-2005, 04:08 AM
LEGS
Smith Machine Squats 2*8 (140lbs+15lbs bar), 1*8 (150lbs+15lbs bar) (+10lbs)
Dumbell Lunges 2*8 (25lb Dumbells)
Calf Raises 1*8 (40kg or 88.18lbs) (+10kg or 22.5lbs), 2*8 (50kg or 110.2lbs) (+20kg or 44.09lbs)
Hip Abductor - Abductor Muscles 3*8 (100lbs)
Hip Abductor - Gluteus Minimus & Medius 3*8 (100lbs)
Leg Curl 2*8 (80lbs), 1*8 (90lbs) (+10lbs)
Standing Calf Raises 3*8 (25lb Dumbells)

Tomorrow is weigh day although i already did a prelim weight check after workout. I also checked my height. It turns out that i am shorter than i thought i was which impacted on my weight on the digital scale. Tomorrow i will officially check and post the results.

This looks like another week of gains in both weight and weights LOL.

jamar
02-23-2005, 03:52 AM
Today was a short workout day so i decided to simply focus on biceps for that half hour. Below is my workout:

BICEPS
Curl Bar Curls 2*8 (35lbs), 1*8 (40lbs) (+5lbs)
Alternate Curls 1*8 (25lb Dumbells), 2*8 (20lb Dumbells)
Preacher Biceps Cable Curls 3*8 (2 bars down)
Hammer Curls 2*8 (20lb Dumbells)

I just dont understand it. Yesterday after my workout i weighed 136.8lbs. I tried it on both scales. I do it today both before and after workout on both scales and both times on both scales it said 132.8!!!!

This is less than when i even began working out. How can i lose 4 lbs in 24 hrs???? This is really irritating. Even after workout is said 132.8.

I was sooooo happy to finally get over 135 but whoops oh yea its 132.8 the next day which is far below 135.

My life so sucks!

WTF am i doing wrong? I will do this one more time tomorrow and whatever weight it says i will stick to it and that will be that.

I'm obviously just not eating enough or something....

wanna lose 4 lbs in 24hrs? workout with jamar. SIGH

jamar
02-24-2005, 04:32 AM
ABS and OBLIQUES

Roman Chair 3*20 (1 bar)
Leg Ups 3*20
Stiff Legged Reaches 3*20 (20lb Dumbells)
Side Bends 2*10 (30lb Dumbells)
Twisting Reaches 1*10 (20lb Dumbells)

Weighed myself today 134.2lbs (-0.2lbs from last Thursday)

Oh well, its still more than the 132.8 it said yesterday. :scratch:

jamar
02-25-2005, 04:41 AM
BACK
Wide Grip Lat Pull Downs 4*8 (5 holes/25lbs(i think)
Close Grip Lat Pull Downs 2*8 (5 holes/25lbs(i think)
Back Extensions 1*8 (7.5kg or 16.53lbs), 2*8 (17.5kg or 38.58lbs) (+2.5kg or 5.51lbs)
Upright Cable Rowing 3*8 (40lbs)
Single Arm Dumbell Rowing 3*8 (30lb Dumbells) (+5lbs)
Curl Bar Shoulder Shrugs 3*8 (70lbs)

SHOULDERS
Front Raises 3*8 (15lb Dumbells)
Shoulder Press 1*8 (20lb Dumbells)

Workout was cut short so that's there's so little shoulder workout. I tried to work my upper, lower and middle back with this workout.

jamar
02-25-2005, 04:44 AM
Well weighed again and it said 136.2lbs (+2lbs from YESTERDAY) :eek: and this was before i did anything else this morning. Which is approximately what i weighed on Tuesday only to drop back down to 132 on wednesday and back up to 134 on thursday. And these were all before my workout began except for the Tuesday one. I just give up trying to figure it out. Did it on both scales. Ignorance is bliss. *sigh* 136.2 it is.

I wonder if this is related to the fact that i had a protein shake last nite. I normally drink it right after workout but as of yesterday i decided to split it up. I mix half a serving in the morning and the other half at night.

Would not "going" to the bathroom have an impact on your weight? Then again even that coudln't explain the up and down of this week. I think i gonna begin weighing myself at the beginning of each week (ie Monday) so that I can decide if i need to work harder for the week!

AllUp
02-25-2005, 02:52 PM
Hey there! :thumbup:


Would not "going" to the bathroom have an impact on your weight? Then again even that coudln't explain the up and down of this week. I think i gonna begin weighing myself at the beginning of each week (ie Monday) so that I can decide if i need to work harder for the week!
I've lost 2lbs in the bathroom before... Sure it impacts as does urination.
Best time to weigh yourself is in the morning IMHO.

ryuage
02-25-2005, 03:03 PM
great past couple sessions, keep it up

jamar
02-25-2005, 03:11 PM
Thanks ryu! You always keep me motivated to go further, especially after checking your journal.

@AllUp
I did weigh myself first thing this morning. It said 136.2. I just wondered if that in general could cause weight gains/losses. 2lbs in a bathroom....WOW
:omg:

jamar
02-26-2005, 04:54 PM
I am determined to see a difference in my chest and overall body but especially chest. I'm gonna eat tons more and i gonna change up my routine a bit. I been doing Dumbells since i began working out, i gonna integrate it with barbells and dips. Hopefully shocking it into growth!

Other changes are gonna come with the rest of the workout shortly...

jamar
03-02-2005, 04:33 AM
Today i added a new exercise: flat barbell chest press. I have NEVER done it in all my months of workout! I just figured it would be too hard plus i "heard" that dumbells work better for chest.

CHEST
Flat Barbell Bench Press 3*6 (50lbs+ Squat Rack Bar) NEW!!! and oh so good!
Dips 3*8 BW
Incline Dumbell Bench Press 2*8
Decline Combo Bench Press/Fly 2*8 (30lbs per side (machine) + 5lbs per side) (-2.5lbs per side)

TRICEPS
Smith Machine Close Grip Bench Press 2*7 (50lbs+15lbs bar)
Curl Bar Skull Crushers 3*8 (15lbs)
Dumbell Kickbacks 2*8 (20lbs Dumbells)

I love the Barbell Press, i feel it more than i do the dumbell press. I decided to change my workout every 2 weeks or so, adding something new, removing something just to keep my body surprised and forcing it to increase in mass. Of course the next part of this is DIET DIET DIET!

PS I also decided to vary the reps up a bit as well. No more 3*8 for everything. There gonna be some 3*6, 3*7, 3*8. Maybe even some 1*8 then 1*7 then 1*6.

jamar
03-04-2005, 03:54 AM
My workout was cut short today, so i need to finish off Legs tomorrow!

Anyways here is Legs part 1 and there was some pretty hefty weight increases!!!

LEGS
Smith Machine Squats 1*8 (160lbs+15lbs bar) (+10lbs), 3*8 (180lbs+15lbs bar) (+30lbs)
Leg Curls 3*8 (90lbs)
Leg Press 2*8 (320lbs) back!

Tomorrow I will finish the rest of the workout!

But i increased my squats by THIRTY (30) fricking pounds!!! :clap: :thumbup:

jamar
03-05-2005, 07:06 PM
BICEPS
Curl Bar Curls 2*8 (35lbs), 1*8 (40lbs) (+5lbs)
Alternate Curls 2*7 (20lb Dumbells)
Hammer Curls 2*6 (20lb Dumbells)

BACK
Wide Grip Lat Pull Downs 3*8 (5 bars down or 25lbs i think)
Barbell Rowing 3*8 (50lbs)
Back Extensions 3*8 (17.5kg or 38.58lbs)
Upright Rowing 3*8 (40lbs)
Curl Bar Shoulder Shrugs 3*8 (70lbs)

ABS
Ball Crunches 3*20
Roman Chair 3*20 (1 bar)
Leg-Ups 3*10

Sorry, decided not to continue legs today. Was sore enough already thank you very much!

jamar
03-29-2005, 05:46 AM
Hey Guys,

I'm back and here to stay. I am more determined than ever to accomplish my tasks and I will work diligently to do so.

HARD WORK and DETERMINATION: the tools via which i can accomplish all.

So i'm back with the RealGains MRP, gonna also use some Lava and of course eat a hell of ALOT.

Changed up the routine a bit and in fact i will change up the exercises done for each body part every 2 weeks or so to keep em fresh and keep the body surprised.

Surprisingly, i did not lose any weight in my month or so out of the gym which is a first time occurence but there WILL BE NO MORE TIME LIKE THIS OUT OF THE GYM not even exams.

Get ready to see massive change ppl!

PS...I think i am beginning to get a gut, its noticable when i sit but not when i stand but i can see the beginnings of tires and skinny ppl like me shouldnt have guts so I will be working on that daily. In fact sort of a warm down after workout i will do 2 sets of 10 crunches every single day in addition to my ABS & OBLIQUES day. It certainly could not hurt!

Also, since i consider this a complete startover, if i used any increased weight versus the old ones from b4 i will NOT state an increase this week. Increases will be stated only from this point on, using this week as my BEGINNING WEIGHT USAGE.

NO TIME TO WASTE.

Later
:hello:

jamar
03-29-2005, 06:07 AM
BICEPS
Curl Bar Curls 1*8 (35lbs), 2*8 (40lbs)
Alternate Curls 2*8 (25lb Dumbells)
Hammer Curls 1*8 (20lb Dumbells)

BACK
Wide Grip Lat Pull Downs 1*8 (5 bars), 2*8 (6 bars)

Guido
03-29-2005, 03:44 PM
Hey man! Welcome back! Where have you been anyway?

'Bout that gut - crunches won't help get rid of fat there. Remember the adage "You can't spot reduce"? Work on cleaning up your diet and it will take care of itself.

Cheers :thumbup:

jamar
03-29-2005, 07:56 PM
Hey man! Welcome back! Where have you been anyway?

I been broke LOL. Also my ride to the gym wasnt going and I had no way to get there.



'Bout that gut - crunches won't help get rid of fat there. Remember the adage "You can't spot reduce"? Work on cleaning up your diet and it will take care of itself.

Well my body fat is only 11.5% which is NOT exactly alot. So i dont know how much cleaning up my diet will help since there is not exactly much fat on me.

jamar
03-30-2005, 08:36 AM
TRICEPS
Curl Bar Skull Crushers 3*8 (15lbs)
Smith Machine Close Grip Bench Press 1*8 (50lbs), 2*8 (55lbs), 1*6 (60lbs) + 15lb BAR
Kickbacks 3*8 (20lb Dumbells)

FOREARMS
Reverse Curl Bar Curls 3*8 (15lbs)

SHOULDERS
Standing Dumbell Press 3*8 (20lb Dumbells)
Sitting Dumbell Press 1*8 (20lb Dumbells), 1*8 (25lb Dumbells)
Lateral Raises 2*8 (15lb Dumbells)

ARMS ARE SORE SORE SORE FROM YESTERDAY. GOOD!

jamar
04-01-2005, 04:28 AM
ABS
Stiff Legged Reaches 3*8 (20lb Dumbells)
Roman Chair 3*8 (2 bars down)
Leg Ups 3*8
Twisting Reaches 3*8 (20lb Dumbells)

CHEST
Flat Barbell Bench Press 2*8, 2*10 (20lbs + approx 40lbs bar)
Incline Barbell Bench Press 1*10 (approx 40lbs bar)
Incline Dumbell Bench Press 1*10 (30lb Dumbells)
Decline Combo Bench Press/Fly 1*10 (30lbs per side (machine), 1*10 (32.5lbs per side (2.5lbs+machine)

Apparently my form in the Barbell presses suck so i need to start at a pretty low starting weight. Oh well better form = better results.

jamar
04-06-2005, 05:45 AM
BICEPS

Curl Bar Curls

1*10 (35lbs) (warmup)
2*10 (40lbs)
1*8 (40lbs)
Alternate Curls

2*8 (20lb Dumbells)
Hammer Curls

1*10 (15lb Dumbells)

BACK

Wide Grip Lat Pull Downs

2*8 (4 bars) (warmup)
3*5 (5 bars)
Bent Over Barbell Rows

3*8 (bar = 40lbs approx)
Back Extensions

1*10 (BW)
2*10 (7.5kg or 16.53lbs)

jamar
04-09-2005, 08:27 PM
CHEST

Barbell Chest Press

1*10 (bar = approx 40lbs) (warmup)
1*10 (20lbs)
1*10 (40lbs)
1*8 (45lbs)
Incline Dumbell Chest Press

1*10 (30lb Dumbells)
1*8 (30lb Dumbells)
1*3 35lb Dumbells
Decline Combo Chest Press/Fly

1*10 (32.5lbs per side)
Dips

1*6 (BW)


ABS

Roman Chair

3*10 (3bars)
Leg Ups

3*10

jamar
04-09-2005, 08:42 PM
LEGS

Smith Machine Squats

1*8 (90lbs+15lbs bar) (warmup)
1*8 (110lbs+bar)
1*8 (120lbs+bar)
Leg Press

2*8 (270lbs)
Leg Curl

2*8 (80lbs)
Seated Calf Raises

3*8 (88.18lbs or 40kg)
Hip Abductor (Gluteus Medius & Minimus

3*8 (100lbs)

TRICEPS

Curl Bar Skull Crushers

3*8 (15lbs)
Close Grip Bench Press

3*8 (40lbs + 40lbs bar approx)


SHOULDERS

Front Raises

2*8 (15lb Dumbells)
Seated Shoulder Press

2*8 (15lb Dumbells)

jamar
04-12-2005, 10:03 PM
CHEST
Barbell Chest Press 1*10 (bar=40lbs), 2*8 (45lbs+bar), 1*5 (45lbs+bar)
Incline Dumbell Chest 2*8 (30lb Dumbells)
Dips 3*8 (BW)
Decline Combo Chest Press/Fly 1*10 (30lbs+2.5lbs), 2*8 (30lbs+5lbs)

ABS
Roman Chair 3*15 (2 bars)
Leg Raises 3*10 (BW)

jamar
04-13-2005, 07:36 AM
BICEPS
Curl Bar Curls 1*10 (20lbs), 3*10 (40lbs)
Alternate Dumbell Curls 2*8 (20lb Dumbells)
Hammer Curls 1*10 (15lb Dumbells)

BACK
Wide Grip Lat Pull Downs 1*10 (2 bars), 1*10 (4 bars), 3*10 (5 bars)
Bent Forward Barbell Rowing 1*10 (bar = 40lbs approx), 2*10 (5lbs+bar)
Back Extensions 1*10 (BW), 2*10 (10kg or 22.05lbs) (+2.5kg or 5.51lbs)

jamar
04-14-2005, 05:16 AM
TRICEPS
Curl Bar Skull Crushers 3*10 (15lbs)
Smith Machine Close Grip Bench Press 1*10 (40lbs+15lb bar), 3*10 (50lbs+bar)
Triceps Cable Extension 2*10, 1*7 (3 bars)

SHOULDER
Seated Dumbell Shoulder Press 3*10 (20lb Dumbells)
Lateral Raises 2*8 (12lb Dumbells)
Front Raises 2*8 (12lb Dumbells)

FOREARMS
Reverse Curl Bar Curls 3*10 (15lbs)

Guido
04-14-2005, 08:07 AM
Gettin up there, brutha! Are you using an Olympic Bar on some of those moves? Just wondering 'cause all the olympic bars I've seen weigh 45lbs not 40.

Anyway, great progress. Soon you'll be at that magic 140lb mark!

jamar
04-14-2005, 08:25 AM
Gettin up there, brutha!

i'm trying man. I just bought some universal Lava. You familiar with that?


Are you using an Olympic Bar on some of those moves? Just wondering 'cause all the olympic bars I've seen weigh 45lbs not 40.

I have NO clue. I just use the bar that came with the Squat rack. If it is 45..even better :)


Anyway, great progress. Soon you'll be at that magic 140lb mark!

Yea 140 been evading me for months now. I hope soon is REALLY soon. Been dangling between 134 and 137 for really long now.

jamar
04-18-2005, 05:35 AM
BICEPS
Curl Bar Curls 1*10 (20lbs), 3*10 (40lbs)
Alternate Dumbell Curls 3*8 (20lb Dumbells)
Hammer Curls 1*10 (15lb Dumbells)

BACK
Wide Grip Lat Pull Downs 1*8 (4 bars), 3*8 (5 bars), 1*6 (5 bars)
Bent Forward Rowing 1*8 (bar= 40/45 lbs), 1*8 (5lbs+bar), 1*10 (5lbs+bar)
Shoulder Shrugs 3*8 (35lb Dumbells)
Back Extensions 1*8 (BW), 3*8 (10kg or 22.05lbs)

LOST TWO WHOLE POUNDS. SIGH 133.6lbs

Anyways, begun Universal Lava today and that packs creatine plus carbs plus whey and tastes damn good 2 boot. SO hopefully weight gain will ensue.

Guido
04-19-2005, 09:05 AM
Never heard of this "Universal Lava". Is it any good?

I have one solution to your weight problem. EAT MORE! More than you ever thought possible. You'll hit that 140 in about 2 weeks if you are eating as much as you should be.

jamar
04-20-2005, 10:24 AM
Never heard of this "Universal Lava". Is it any good?

I have one solution to your weight problem. EAT MORE! More than you ever thought possible. You'll hit that 140 in about 2 weeks if you are eating as much as you should be.

It contains creatine and an equal serving of protein and carbs. It tastes good too. :)

Well i would love to eat more but i have some excess belly skin on my chest (probably fat). SO i dont want to make things worse.

I know i cant spot reduce but i will still work my abs as hard as i can so i can build up the muscles underneath the layer of fat. SIGH

Once that fat goes i want the muscle to be there and ready!

jamar
04-20-2005, 10:29 AM
CHEST
Barbell Chest Press 1*10 (bar=40lbs), 1*10 (20lbs), 1*8 (45lbs), 2*8 (50lbs) (+5lbs)
Incline Dumbell Chest Press 2*8 (30lb Dumbells)
Decline Combo Chest Press/Fly 1*8 (35lbs per side), 1*8 (37.5lbs per side)
Dips 3*8 (BW)

ABS & OBLIQUES
Roman Chair 3*15 (2 bars)
Leg Ups 3*15 (BW)
Ball Crunches 2*20
Side Bends 2*15 (30lb Dumbells)
Stiff Legged Reaches 1*10 (30lb Dumbells)

Guido
04-20-2005, 02:54 PM
You're not going to gain much muscle if you don't eat enough to grow. I'd work on eating more now and gaining as much muscle as possible and worry about going on a proper cut later on to lose the excess fat.

jamar
04-20-2005, 04:01 PM
You're not going to gain much muscle if you don't eat enough to grow. I'd work on eating more now and gaining as much muscle as possible and worry about going on a proper cut later on to lose the excess fat.

Ok. Thanks. I just hope i can get it off afterwards.

jamar
04-21-2005, 05:42 PM
TRICEPS
Curl Bar Skull Crushers 3*10 (15lbs)
Cable Triceps Extensions 4*10 (3 bars)

LEGS
Smith Machine Squats 1*10 (90lbs), 1*8 (140lbs), 3*8 (150lbs+15lb bar)
Leg Press 1*8 (270lbs), 3*8 (320lbs)
Leg Curl 3*8 (80lbs)
Hip Abductor (gluteus medius & minimus) 3*10 (100lbs)

jamar
04-26-2005, 05:16 AM
CHEST
Barbell Bench Press 1*10 (50lbs+45lb bar), 2*8 (50lbs+45lb bar)
Incline Dumbell Bench Press 1*10 (30lb Dumbells), 1*8 (35lb Dumbells)
Decline Combo Press/Fly 2*8 (37.5lbs per side)
Dips 3*8 (BW)

ABS
Swiss Ball Crunch 3*20
Decline Crunch 2*10

Back to 135. I don't want to go below there again!

jamar
04-27-2005, 05:09 AM
BICEPS
Curl Bar Curls 1*10 (40lbs), 2*8 (45lbs) (+5lbs)
Standing Alternate Dumbell Curls 2*8 (20lb Dumbells)
Hammer Curls 1*10 (15lb Dumbells), 1*10 (20lb Dumbells) (+5lbs)

BACK
Wide Grip Lat Pull Downs 3*8 (5 bars)
Upright Cable Rowing 3*8 (4 bars)
Back Entensions 1*10 (BW), 3*8 (10kg or 22.05lbs)

Started back doing some cardio warmup before workouts. After all, being all muscular and then having a weak heart or can't even do a simple run then what's the sense?

Plus it should help with the body fat problem on my stomach too :)

jamar
05-05-2005, 05:19 AM
BICEPS
Curl Bar Curls 1*8 (40lbs), 3*8 (45lbs)
Standing Dumbell Curls 1*8 (20lb Dumbells), 1*8 (25lb Dumbells)
Hammer Curls 1*8 (20lb Dumbells)

Short workout today. And today, aka thursday is my first day this week due to exams all this week. Last one is today!

Guido
05-05-2005, 08:29 AM
Nice, jams. Hey, shouldn't it have been a Legs workout? You switching the order around?

jamar
05-05-2005, 05:23 PM
Nice, jams. Hey, shouldn't it have been a Legs workout? You switching the order around?

Well actually, my workout tends to depend on if my partner is there or not. He hasnt been consistent lately and i tend to do chest & legs especially only when he is there in case i get into "trouble" with the weight. Cuz he would be definitely spotting me instead of me having to call for help. He's normally there at least 2 days a week, so i normally get them in.

Also, i really didnt have the time to do legs. Legs is something i have to work up the nerve to do and my focus was on my exam today, in fact i wasnt even in the mood to do biceps either, was thinking about doing cardio but i made it happen.

It's so weird, some days i am just in the workout mood, other days i feel like just doing absolutely NOTHING and have to work hard to get stuff done that would be no problem when i'm in the "mood".

As i'm writing this my arms feel sore. It's been awhile since that happened. Guess its cuz i did more reps with the heavier weight.

jamar
05-06-2005, 04:45 PM
CHEST
Barbell Bench Press 3*8 (50lbs)
Incline Dumbell Bench Press 2*8 (35ld Dumbells)
Decline Combo Chest Press/Flye 2*8 (30lbs+7.5lbs per side)
Dips 3*8 (BW)

TRICEPS
Cable Triceps Pull Down 3*8 (3 bars)

jamar
05-11-2005, 05:46 AM
CHEST
Barbell Bench Press 1*8 (30lbs+bar), 1*8 (50lbs+bar), 2*8 (55lbs+40/45lbs bar) (+5lbs)
Incline Dumbell Bench Press 2*8 (35lb Dumbells)
Dips 3*8 (BW)
Decline Combo Bench Press/Flye 2*8 (30lbs per side+7.5lbs per side)

Well this is the second week in a row that i have weighed myself and no change. Still 135lbs. Hmm. I guess its better than losing weight i guess. Anyways i increasing my eating so hopefully this would help. I know that the problem isn't that i dont work out enough, its more my diet combined with my metabolism.

Guido
05-12-2005, 08:40 AM
Sup, jams. Yeah if you're not gaining weight then eat more. Perhaps you need to examine your diet and start keeping a fitday journal so you can keep track of your nutrient intake and calories.

jamar
05-12-2005, 10:07 PM
Sup, jams. Yeah if you're not gaining weight then eat more. Perhaps you need to examine your diet and start keeping a fitday journal so you can keep track of your nutrient intake and calories.

True Guido. The problem is however that how exactly do i know how many cals are in what i eat? I tried the fitday journal b4 and whilst its easy to count those with the info clearly on the label, everything else is pretty much a guessing game. I got frustrated and stopped.

But i guess one more try cudnt hurt.

jamar
05-17-2005, 05:14 AM
CHEST
Barbell Bench Press 3*8 (55lbs + 40lb bar)
Incline Dumbell Bench Press 2*8 (35lb Dumbells)
Decline Combo Bench Press/Fly 2*8 (30lbs per side + 7.5lbs per side)

ABS
Crunches 10*10 (=100 crunches)
Stiff Legged Reaches 3*15 (15lb Dumbells)

BACK
Front Wide Grip Lat Pull Downs 3*12 (55lbs)
Behind Wide Grip Lat Pull Downs 3*12 (55lbs)

SHOULDERS
Front Raises 3*12 (8lb Dumbells)
Lateral Raises 3*12 (8lb Dumbells)

Well today is the beginning of my workouts by myself as my partner wont be going for awhile. It was probably more mentally harder than physically as i knew in my head that there was no one behind me to spot me. Having a partner actually kinda makes you work harder and you feel safer.

The back and shoulders were done in the evening since my cousin wanted me to check out his new gym so i just did some stuff. He's new to working out.

I weigh 135 AGAIN but this has got to END. I will eat and eat and eat to start gaining again (eat properly of course). My Body Fat % is falling which is a good sign however. Hopefully this means my stomach fat is going! Maybe my weight is remaining the same because my body fat % is dropping. But that cant be it, since muscle is heavier than fat anyways.

jamar
05-19-2005, 05:51 AM
BICEPS
Curl Bar Curls 3*8 (45lbs)
Standing Dumbell Curls 2*8 (25lb Dumbells)
Hammer Curls 1*10 (20lb Dumbells)

TRICEPS
Close Grip Bench Press 3*8 (70lbs+15lb bar)
Curl Bar Skull Crushers 3*8 (20lbs)
Cable Triceps Extension 3*8 (3 bars)

FOREARMS
Reverse Curl Bar Curl 3*10 (20lbs)

Today was one of the best workouts I have EVER done in the past few months. I got to warm up and cool down doing some cardio which I never have time to do anymore and i really felt like working out today. REALLY REALLY felt like working out.

Which is cool since I guess I don't need a partner to keep me going. I hope to see many more days like today!

jamar
05-24-2005, 05:42 AM
LEGS
Smith Machine Squats 1*10 (90lbs+15lbs), 4*8 (160lbs+15lbs)
Leg Press 3*8 (270lbs)
Leg Curl 3*8 (80lbs)
Seated Calf Raises 3*8 (37.5kg or 82.67lbs)

Yay! Finally, my weight has changed. I put on 1 pound since last week (or last 3 weeks rather, since i been stuck at 135 for that long). I aim to put on 1lb a week or so.

Anyways, i'm gonna step up my eating even more with some shakes and stuff.

I also began doing some cardio as well. To work on the stomach fat and also keep my body healthy.

Guido
05-24-2005, 09:26 AM
Yep good to see that you are gaining again. You have to realize it's a c onstant effort if you are really trying to gain weight. Of course, it's harder for some than for others. You really need to focus on eating all the time, and change your lifestyle to work around that. If it helps, always keep something on you to snack on so you find yourself hungry at any point throughout the day.

jamar
05-24-2005, 10:49 AM
Yep good to see that you are gaining again. You have to realize it's a c onstant effort if you are really trying to gain weight. Of course, it's harder for some than for others. You really need to focus on eating all the time, and change your lifestyle to work around that. If it helps, always keep something on you to snack on so you find yourself hungry at any point throughout the day.

Thanks Guido. And your damn right its harder for others, especially me. Yea i'm working on it tho. I think i finally getting it right.

jamar
05-31-2005, 05:22 PM
CHEST
Flat Dumbell Bench Press 1*8 (30lbs), 3*8 (55lbs+40lb bar)
Incline Dumbell Bench Press 2*8 (35lb Dumbells)
Decline Combo Bench Press/Fly 2*8 (30lbs per side [machine] + 7.5lbs per side)

The weight gain is now back on track. Another pound gained this week. 137lbs BABY.

A NEW HIGH!!!! I've always gotten to 136 or fractionally above only to drop again. Finally 137!

I hope this streak continues.

jamar
06-03-2005, 07:02 PM
BICEPS
Curl Bar Curls 3*8 (45lbs)
Standing Alternate Dumbell Curls 2*8 (25lb Dumbells)
Hammer Curls 1*10 (20lb Dumbells)

BACK
Front Cable Lat Pull Downs 3*8 (5 bars)
Behind Cable Lat Pull Downs 3*8 (4 bars)
Back Extensions 1*8 (10kg or 22.05lbs), 2*8 (17.5kg or 38.58lbs) (+7.5kg)

TRICEPS
Curl Bar Skull Crushers 3*8 (20lbs)

jamar
06-06-2005, 05:37 PM
LEGS
Smith Machine Squats 1*8 (90lbs), 2*8 (160lbs), 2*8 (180lbs) (+20lbs)
Leg Press 3*8 (270lbs)
Leg Curl 1*8 (80lbs), 2*8 (90lbs) (+10lbs)
Seated Calf Raises 4*8 (37.5kg or 82.67lbs)
Hip Abductor (Abductor Muscles) 3*8 (100lbs)
Hip Abductor (Gluteus Medius & Minimus) 3*8 (100lbs)

jamar
06-06-2005, 06:41 PM
Well i'm

140lbs

YEA!!!!! Finally out of the 130's. Feels good! Hope i am able to sustain my growth rate recently.

Guido
06-07-2005, 09:38 AM
Seee? My advice paid off! Great job on hitting the big 1-4-0. Next up, One-Fitty! Workouts looking stellar, Jams.

jamar
06-07-2005, 04:51 PM
Yup. I'm always eating SOMETHING nowadays. Whether it be granola bars or something. Thanx again Guido.

jamar
06-08-2005, 03:31 PM
CHEST
Flat Dumbell Bench Press 1*8 (30lbs+bar), 3*8 (55lbs+40lb bar)
Incline Dumbell Bench Press 2*8 (35lb Dumbells)
Decline Combo Bench Press/Fly 2*8 (30lbs per side [machine] + 7.5lbs per side)
Dips 2*8 (BW)

ABS
Weighted Cable Crunch 3*20 (2 holes down)

jamar
06-10-2005, 07:00 PM
BICEPS
Curl Bar Curls 3*8 (50lbs) (+5lbs)
Standing Alternate Dumbell Curls 2*8 (25lb Dumbells)
Hammer Curls 1*8 (25lb Dumbells) (+5lbs)

TRICEPS
Smith Machine Close Grip Bench Press 3*8 (70lbs+15lb bar)
Skull Crushers 3*8 (20lbs)

SHOULDERS
Front Raises 3*8 (15lb Dumbells)
Seated Shoulder Press 3*8 (20lb Dumbells)

jamar
06-13-2005, 05:49 PM
CHEST
Flat Barbell Bench Press 1*8 (30lbs+bar), 3*8 (60lbs+40lb bar) (+5lbs)
Incline Dumbell Bench Press 2*8 (35lb Dumbells)
Decline Combo Bench Press/Fly Machine 2*8 (37.5lbs per arm)
Dips 2*8 (BW)

ABS & OBLIQUES
Weighted Cable Crunch 3*20 (2 holes down)
Twisting Reaches 3*10 (15lb Dumbells)
Hanging Leg Raises 3*15 (BW)
Side Bends 3*8 (25lb Dumbells)
Stiff Legged Reaches 2*10 (25lb Dumbells)

Well as you can see, ab workouts are back and in a MAJOR way. After doing the abs workout, i realize my stomach not all that fat. I could see my abs and stuff.

jamar
06-13-2005, 05:52 PM
Well my goal for the end of this month was to be 141lbs and today guess what i weighed and I'm 141lbs 2 whole weeks early.

This is the FIRST time i have ever set a weight goal and then actually achieve it. Not only did i achieve it, but i achieved it EARLY!

Time to set another goal! Let's see...hmmm..how about 143lbs for the end of the month.


I seem to be on a ROLL! ABOUT TIME!

jamar
06-20-2005, 09:53 PM
CHEST
Flat Barbell Bench Press 3*10 (60lbs+40lb bar)
Incline Barbell Bench Press 2*10 (25lbs+40lb bar) new!
Decline Combo Bench Press/Fly Machine 2*10 (30lbs+10lbs per side) (+2.5lbs per side)

ABS & OBLIQUES
Weighted Cable Crunch 3*20 (2 bars)
Leg Raises 3*15 (BW)
Ball Crunches 3*20 (BW)
Stiff Legged Reaches 3*15 (25lb Dumbells)
Twisting Reaches 3*10 (25lb Dumbells)

KevinStarke
06-20-2005, 09:59 PM
Nice workouts man keep it up

Guido
06-21-2005, 11:10 AM
Hey man, what happened to that extra 2.4 lbs? Keep eating!!!!

jamar
06-21-2005, 07:54 PM
Yea. Last week was very bad in terms of food AND workout. I'm back on it tho! Never fear!

jamar
06-22-2005, 03:50 PM
LEGS
Barbell Squats 1*8 (bar = 40lbs), 2*10 (50lbs+bar), 1*10 (60lbs+bar), 1*10 (80lbs+bar), 1*10 (90lbs+bar) finally!
Leg Press 3*10 (280lbs) (+10lbs)
Leg Curl 3*10 (90lbs)
Seated Calf Raises 4*10 (37.5kg or 82.67lbs)

I finally switched to the barbell for doing squats instead of doing the easier smith machine. REAL SQUATS!

As you can see, I was just testing out how much weight I could handle since I was unaccustomed to the weight of the bar.

Nito
06-22-2005, 11:54 PM
Squats are ace!

jamar
06-23-2005, 06:32 PM
BICEPS
Curl Bar Curls 3*8 (50lbs)
Alternate Dumbell Curls 2*10 (25lb Dumbells)
Hammer Curls 1*10 (25lb Dumbells)

Short and sweet!

Guido
06-24-2005, 10:17 AM
Sometime in the near future you're going to have to post some comparison pics. Maybe once you reach 145?

Great w/o's, Jamar!

jamar
06-24-2005, 07:05 PM
I have some pics already.

Before & After (http://www.wannabebigforums.com/showthread.php?t=63880&highlight=jamar)

That was awhile ago, but i think it shud have changed somewhat since these.

jamar
06-28-2005, 05:46 AM
CHEST
Flat Barbell Bench Press 1*10 (30lbs), 3*10 (60lbs+40lbs bar)
Incline Barbell Bench Press 2*10 (30lbs) (+5lbs)
Decline Combo Bench Press 2*8 (30lbs per side + 10lbs per side)

ABS
Weighted Cable Crunch 3*15 (2 bars)
Leg Raises 3*15 (BW)

jamar
07-05-2005, 05:25 PM
CHEST
Flat Barbell Bench Press 1*10 (30lbs), 3*10 (60lbs+40lb bar)
Incline Barbell Bench Press 2*10 (30lbs+40lb bar)
Decline Combo Bench Press/Fly 2*8 (10lbs per side [weight] +30lbs per side [machine])

ABS
Weighted Cable Crunch 2*10 (2 bars down)

jamar
07-15-2005, 10:43 PM
CHEST
Flat Barbell Bench Press 3*10 (60lbs)
Incline Barbell Bench Press 2*10 (30lbs)

BICEPS
Curl Bar Curls 2*8 (50lbs), 1*5 (50lbs)
Alternate Dumbell Curls 1*10 (15lb Dumbells), 1*10 (20lb Dumbells)
Hammer Curls 1*10 (15lb Dumbells)

jamar
08-22-2005, 01:52 PM
Now I know that it's been about a month or so since my last post on this forum. But I'm back now. I changed location.

I'm actually now a grad student living in Pittsburgh, PA.

So i was quite busy getting all that sorted out, but now I'm really to get big!

Jamar.

jamar
08-22-2005, 01:54 PM
CHEST
Flat Barbell Bench Press 3*10 (50lbs+40lb bar)
Incline Barbell Bench Press 2*10 (30lbs+40lb bar)
Flat Dumbell Flyes 2*10 (20lb Dumbells)
Dips 2*10 (BW)

jamar
08-23-2005, 02:53 PM
LEGS
Squat Rack Squats 3*10 (80lbs+40lbs bar)
Leg Curls 3*10 (80lbs)
Leg Extensions 3*10 (70lbs)
Seated Calf Raises 3*10 (50lbs)

jamar
08-30-2005, 04:02 PM
BACK
Assisted Chins 2*8 (25lbs), 1*8 (40lbs)
Machine Rows 3*8 (20lbs)
Dual Pulley Pull Downs 3*8 (27.5lbs)
Back Extensions 3*8 (10lbs)

BICEPS
Curl Bar Curls 3*8 (20lbs)
Alternate Dumbell Curls 3*8 (15lb Dumbells)

Guido
09-01-2005, 11:05 AM
Sup, man? Sorry haven't posted in a while. Been VERY busy lately. Looks like you are making good progress on most of your lifts. So when you going to back over 140 again? You were there, Jamz, you were there!

jamar
09-01-2005, 12:58 PM
Sup, man? Sorry haven't posted in a while. Been VERY busy lately. Looks like you are making good progress on most of your lifts. So when you going to back over 140 again? You were there, Jamz, you were there!

Actually I may actually be there. I havent weighed since June as you can see. Who knows? But i'll check my weight soon. Just been a lil caught up settling into this new environment.

jamar
09-01-2005, 01:08 PM
CHEST
Incline Dumbell Bench Press 3*8 (30lb Dumbells)
Flat Barbell Bench Press 3*8 (50lbs+bar)
Machine Flyes 3*8 (25lbs)
Decline Dumbell Bench Press 2*10 (25lb Dumbells)

TRICEPS
Assisted Dips 3*8 (40lbs)
Curl Bar Skull Crushers 1*8 (15lbs), 2*8 (10lbs)
Triceps Cable Pull Downs 3*8 (#6)

Nito
09-01-2005, 09:23 PM
Nice session Jamar.

jamar
09-02-2005, 09:39 AM
Nice session Jamar.
Thanks man.

jamar
09-08-2005, 04:45 PM
CHEST
Incline Dumbell Bench Press 3*10 (30lb Dumbells)
Flat Barbell Bench Press 3*10 (50lbs)
Chest Fly Machine 3*10 (40lbs)

TRICEPS
Assisted Dips 3*10 (40lbs)
Curl Bar Skull Crushers 3*10 (15lbs)

Guido
09-09-2005, 07:21 AM
Actually I may actually be there. I havent weighed since June as you can see. Who knows? But i'll check my weight soon. Just been a lil caught up settling into this new environment.New environment? Did you move? I must have missed that!

Where's the leg and back stuff? I see two chest/tri workouts in a row. :whip: Anyway, it looks like you need to move up to some heavier weights on that stuff. 6-8 reps max is ideal. None of this 3 sets of 10 stuff. If you can do 3 sets of 10 reps with something, the weight's too light!

Oh, and weigh thyself.

BTW, good job. :thumbup:

jamar
09-09-2005, 10:00 AM
New environment? Did you move? I must have missed that!

Where's the leg and back stuff? I see two chest/tri workouts in a row. :whip: Anyway, it looks like you need to move up to some heavier weights on that stuff. 6-8 reps max is ideal. None of this 3 sets of 10 stuff. If you can do 3 sets of 10 reps with something, the weight's too light!

Oh, and weigh thyself.

BTW, good job. :thumbup:

Yea man I did indeed move. I was originally in my home country of Barbados but now I'm in Pittsburgh,PA at Carnegie Mellon University doing a Masters Degreee so its a whole new environment for me right now.

Yea the leg stuff is coming tomor and back on Sunday. I tend to make sure my first workout of any week is Chest. Just to make sure it gets done.

Ok. I will increase the weight lol.

And i need to buy a scale lol.

jamar
09-10-2005, 12:04 PM
LEGS
Squat Rack Squats 4*10 (80lbs+bar)
Leg Curls 3*10 (80lbs)
Leg Extensions 3*10 (70lbs)
Seated Calf Raises 3*8 (50lbs)

ABS
Weighted Cable Crunch 5*20 (80lbs)
Leg Ups 5*20 (BW)

I will try to adjust the weight so i will be doing 8 reps instead of 10 as promised Guido.

Also my weight has not changed at all. I guess thats what I get for not going to gym, but at least I didnt lose any lol.

I also think I need to adjust my squats a bit.Must my butt also be completely parallel to the floor or cud it be slightly raised? Big Difference or not really?

jamar
09-12-2005, 01:48 PM
BACK
Assisted Chins 3*8 (25lbs)
Dual Pulley Pull Downs 3*8 (27.5lbs)
Machine Rows 3*8 (25lbs) (+5lbs)
Real Deltoid Machine 3*8 (40lbs)
Back Extensions 3*8 (10lbs)

BICEPS
Curl Bar Curls 3*8 (20lbs)
Alternate Dumbell Curls 3*8 (15lb Dumbells)
Hammer Curls 2*8 (15lb Dumbells)

jamar
09-13-2005, 09:36 PM
CHEST
Incline Dumbell Bench Press 1*8 (30lb Dumbells), 2*8 (35lb Dumbells)
Flat Barbell Bench Press 1*8 (50lbs+40lb bar), 2*8 (60lbs+40lb bar)
Decline Dumbell Bench Press 2*8 (25lb Dumbells)

TRICEPS
Assisted Dips 3*8 (25lbs)
Triceps Cable Pull Downs 3*8 (hole #6)

SHOULDERS
Seated Dumbell Shoulder Press 3*8 (20lb Dumbells)

jamar
10-11-2005, 04:07 PM
Well its been a month since my last workout. Didnt realize it had been so long. School work has gotten really hectic and has taken a whole chunk out of my free time. But i've got 2 choices, let it take over my life or i can take control of it. SO here i am, back again.

CHEST
Incline Dumbell Bench Press 1*8 (30lb Dumbells), 2*8 (35lb Dumbells)
Flat Barbell Bench Press 2*8 (50lbs+bar), 1*8 (60lbs+bar)
Decline Dumbell Bench Press 2*8 (25lb Dumbells)
Machine Pec Flye 1*8 (55lbs), 2*8 (70lbs)

TRICEPS
Dips 1*8 (25lbs), 1*8 (BW)

Guido
10-13-2005, 08:44 AM
Glad to see you're back, Jams. Time to update those stats!!!

jamar
10-31-2005, 10:54 AM
LEGS
Squat Rack Squats 1*8 (bar), 1*8 (50lbs+bar), 3*8 (60lbs+bar)
Leg Curl 2*8 (80lbs), 1*8 (95lbs)
Leg Extension 3*8 (55lbs)

CALVES
Seated Calf Raises 3*8 (50lbs)

jamar
11-01-2005, 06:23 PM
BACK
Assisted Chins 2*8 (25lbs), 1*8 (10lbs)
Barbell Rows 3*8 (30lbs) (+5lbs)
Lat Pull Downs 3*8 (27.5lbs)
Real Deltoid Machine 3*8 (55lbs) (+15lbs)
Back Extensions 2*8 (25lbs) (+15lbs)

BICEPS
Curl Bar Curls 3*8 (20lbs)
Standing Alternate Dumbell Curls 3*8 (20lb Dumbells)
Hammer Curls 1*10 (15lb Dumbells)

Guido
11-02-2005, 08:54 AM
EAT! EAT! EAT! EAT! EAT! EAT!

You should have been up to 145lbs by now! Eat more!

Good strength gains on your back, though! :)

jamar
11-02-2005, 10:54 AM
EAT! EAT! EAT! EAT! EAT! EAT!

You should have been up to 145lbs by now! Eat more!

Good strength gains on your back, though! :)

Yea definitely in the works man. I went home to Barbados for a weekend and my family was like...i lost weight LOL.

jamar
11-08-2005, 11:16 PM
CHEST
Flat Barbell Bench Press 3*8 (50lbs+bar)
Incline Dumbell Bench Press 3*8 (30lb Dumbells)
Decline Barbell Bench Press 3*8 (40lbs+bar)
Machine Pectoral Fly 3*8 (70lbs)

TRICEPS
Assisted Dips 3*8 (25lbs)

ABS/OBLIQUES
Ball Crunch 3*20 (BW)
Pull-Ins 3*10 (BW)

jamar
12-17-2005, 12:43 AM
CHEST
Flat Barbell Bench Press 3*8 (50lbs+bar)
Incline Barbell Bench Press 2*8 (40lbs+bar)
Decline Barbell Bench Press 2*8 (40lbs+bar)
Machine Flyes 3*8 (85lbs)

Weighted Crunch 2*20 (90lbs)

jamar
12-19-2005, 07:58 PM
LEGS
Squat Rack Squats 3*8 (60lbs+bar)
Leg Press 3*8 (70lbs)
Leg Curl 3*8 (95lbs)
Leg Extension 2*8 (55lbs)

jamar
01-11-2006, 04:25 PM
CHEST
Flat Barbell Bench Press 3*8 (50lbs+40lbs bar)
Incline Barbell Bench Press 3*8 (30lbs+40lbs bar)
Decline Dumbell Bench Press 2*8 (20lb Dumbells)
Machine Flyes 3*8 (85lbs)

Guido
01-11-2006, 07:17 PM
Still getting those workouts in, I see. Excellent! Did you pig out over the holidays? You should be a solid 145 lbs by now, right?

jamar
01-11-2006, 07:18 PM
Actually. I'm in the process of switching to WBB1 from tomorow. And yea I did pig out when I got the chance.

jamar
01-13-2006, 02:10 PM
LEGS
Squats 4*8 (60lbs+bar)
Leg Curl 2*8 (95lbs)
Stiff Legged Deadlifts 2*8 (30lbs+bar)
Standing Calf Raises 4*10 (20lb Dumbells)

Ok. The Stiff Legged Deadlifts are a bit more difficult than I thought to keep my back in the proper form. So I really need to work on that. I also could not find a Hack Squat machine so I just did 4 sets of regular squat but I'm trying to follow WBB1 as much as possible.

jamar
01-18-2006, 07:11 PM
BICEPS
Curl Bar Curls 3*8 (30lbs+bar)
Standing Alternate Dumbell Curls 2*8 (15lb Dumbells)
Hammer Curls 1*8 (15lb Dumbells)

TRICEPS
Curl Bar Skull Crushers 3*8 (20lbs+bar)
Triceps Cable Pull Downs 3*8 (32.5lbs)
Dumbell Kickbacks 3*8 (15lb Dumbells)

jamar
01-18-2006, 08:52 PM
I bought some N-Large 2 and Lava to use for my workouts. I hope to start back on the gains.

Guido
01-19-2006, 03:07 PM
Good show, man. Just don't use those supps in place of REAL food, use them in addition to it. The more calories for you, the better.

jamar
01-23-2006, 01:43 PM
CHEST
Flat Barbell Bench Press 2*8 (60lbs+bar) (+10lbs)
Low Incline Dumbell Bench Press 2*8 (30lb Dumbells)
Dips 2*8 (BW)

BACK
Chin Ups 2*8 (BW)
Barbell Rows 2*8 (35lbs), 1*8 (40lbs)
Curl Bar Shrugs 2*8 (70lbs)

Guido
01-23-2006, 03:02 PM
Way to go up on that bench, Jams!

How's Carnegie-Mellon, btw? That town must be going nuts what with the Steelers in the Superbowl and all.

jamar
01-23-2006, 03:10 PM
How's Carnegie-Mellon, btw? That town must be going nuts what with the Steelers in the Superbowl and all.

Carnegie Mellon is ALOT of work. But I guess you get accustomed to it. The city of Pittsburgh really is going crazy with SuperBowl madness. Last night, it was crazy! Streets were closed due to crowds, everyone was honking their horns. It was just a whole set of excitement.

Luckily, nothing bad happened.

jamar
01-25-2006, 12:17 PM
LEGS
Squat Rack Squats 4*8 (60lbs+bar)
Leg Curl 2*8 (95lbs)
Stiff Legged Deadlifts 2*8 (20lbs+bar)
Standing Calf Raises 4*10 (20 lb Dumbells)

jamar
01-27-2006, 02:50 PM
SHOULDERS
Seated Military Press Behind Neck 2*8 (10lbs+bar)
Seated Dumbell Shoulder Press 2*8 (15lb Dumbells)
Standing Lateral Raises 2*10 (10lb Dumbells)

TRICEPS
Narrow Grip Bench Press 2*8 (10lbs+bar)
Curl Bar SKull Crushers 2*8 (20lbs)

BICEPS
Curl Bar Curls 2*8 (30lbs)
Hammer Curls 1*8 (15lb Dumbells)

Guido
01-27-2006, 03:40 PM
Good show on those arms/delts, man.

jamar
01-27-2006, 04:23 PM
Good show on those arms/delts, man.

Thanks!

jamar
01-30-2006, 11:48 PM
CHEST
Flat Barbell Bench Press 2*8 (60lbs+bar)
Low Incline Dumbell Bench Press 2*8 (30lb Dumbells)
Dips 2*8 (BW)

BACK
Chin Ups 2*8 (BW)
Barbell Row 2*8 (35lbs), 1*8 (40lbs)
Curl Bar Shrugs 1*10 (70lbs)
Back Extensions 1*8 (10lbs)

jamar
02-01-2006, 11:49 AM
LEGS
Squats 4*8 (70lbs+bar) (+10lbs)
Leg Curl 2*8 (95lbs)
Stiff Legged Deadlifts 2*8 (30lbs+bar)
Standing Calf Raises 4*10 (25lb Dumbells) (+5lbs)

I gained 3lbs this week! Just one pound short of my goal of 141 for January!

jamar
02-06-2006, 03:02 PM
CHEST
Flat Barbell Bench Press 2*8 (60lbs+bar)
Low Incline Dumbell Bench Press 2*8 (30lb Dumbells)
Dips 2*8 (BW)

BACK
Chin Ups 2*8 (BW)
Barbell Rows 2*8 (35lbs)
Curl Bar Shrugs 2*10 (70lbs)
Back Extensions 1*10 (10lbs)

Guido
02-07-2006, 11:04 AM
Good job on the weight gain, man. Nice workouts, too! So was it crazy when Pittsburgh won the Supperbowl. Any riots on the streets or anything?

jamar
02-13-2006, 01:16 PM
Good job on the weight gain, man. Nice workouts, too! So was it crazy when Pittsburgh won the Supperbowl. Any riots on the streets or anything?

Well no riots. But ppl turned over a car. Signs were pulled off and lit on fire. 37 ppl for arrested for the night. I wisely decided to stay inside and watch it all from my window. :)

jamar
02-13-2006, 01:19 PM
CHEST
Flat Barbell Bench Press 2*8 (60lbs+bar)
Low Incline Dumbell Bench Press 2*8 30lb Dumbells
Dips 2*8 (BW)

BACK
Chin Ups 2*8 (BW)
Barbell Rows 1*8 (35lbs), 1*8 (40lbs)
Curl Bar Shrugs 2*8 (70lbs)
Back Extensions 1*8 (25lbs)

I was sick all last week hence no workouts except for Monday. I'm actually not 100% even now but I decided to just go. Didn't want to risk losing what I just gained...

jamar
02-16-2006, 03:39 PM
LEGS
Squats 4*8 (70lbs+bar)
Leg Curls 4*8 (95lbs)
Standing Calf Raises 4*8 (25lb Dumbells)

jamar
02-27-2006, 03:47 PM
CHEST
Flat Barbell Bench Press 2*8 (60lbs+bar)
Low Incline Dumbell Bench Press 2*8 (30lb Dumbells)
Dips 2*8 (BW)

BACK
Chin Ups 2*8 (BW)
Barbell Rows 1*8 (35lbs), 1*8 (40lbs)
Curl Bar Shrugs 2*8 (70lbs)
Back Extensions 1*10 (25lbs)

jamar
03-01-2006, 11:50 AM
LEGS
Squats 4*8 (70lbs+bar)
Leg Curl 2*8 (95lbs)
Standing Calf Raises 3*10 (35lb Dumbells) (+10lbs)
Seated Calk Raises 2*8 (70lbs)

jamar
03-13-2006, 01:55 AM
CHEST
Flat Barbell Bench Press 2*8 (60lbs+bar)
Incline Dumbell Bench Press 2*8 (30lb Dumbells)
Dips 2*8 (BW)
Machine Fly 2*8 (85lbs)

BACK
Chin Ups 2*8 (BW)
Barbell Rows 2*8 (40lbs)
Curl Bar Shrugs 2*8 (70lbs)

Guido
03-14-2006, 10:30 AM
Nice! Strength is getting up there. Good to see you're over 140 now. Going to post an updated weight soon?

jamar
03-14-2006, 03:26 PM
Guido, I won't check my weight until the end of the month.

LEGS
Squats 4*8 (70lbs)
Leg Curls 2*8 (95lbs)
Leg Extensions 2*8 (55lbs) NEW
Standing Calf Raises 3*8 (35lb Dumbells)
Seated Calf Raises 2*8 (70lbs)

ABS
Roman Chair 3*20 (100lbs)

jamar
03-16-2006, 05:14 PM
SHOULDERS
Seated Barbell Shoulder Press 2*8 (10lbs+bar)
Seated Dumbell Shoulder Press 2*8 (15lb Dumbells)
Lateral Raises 2*10 (12lb Dumbells) (+2lbs)

TRICEPS
Narrow Grip Barbell Bench 2*8 (10lbs+bar)
Curl Bar Skull Crushers 2*8 (20lbs)

BICEPS
Curl Bar Curls 2*8 (30lbs)
Hammer Curls 1*8 (15lb Dumbells)

jamar
03-21-2006, 05:10 PM
CHEST
Flat Barbell Bench Press 2*8 (65lbs) (+5lbs)
Low Incline Dumbell Bench Press 2*8 (30lb Dumbells)
Dips 2*8 (BW)

BACK
Chin Ups 2*8 (BW)
Barbell Rows 2*8 (40lbs)
Curl Bar Shrugs 2*8 (70lbs)
Back Extensions 2*8 (35lbs) (+10lbs)

jamar
03-23-2006, 12:38 PM
LEGS
Squats 4*8 (70lbs+bar)
Leg Curls 2*8 (95lbs)
Leg Extensions 2*8 (55lbs)
Standing Calf Raises 3*10 (35lb Dumbells)
Seated Calf Raises 2*8 (70lbs)

ABS
Weighted Cable Crunch 3*20 (100lbs)

jamar
04-06-2006, 02:45 PM
CHEST
Flat Barbell Bench Press 2*8, 1*6 (65lbs)
Low Incline Dumbell Bench Press 1*7, 1*6 (35lb Dumbells)(+5lbs)
Dips 2*8 (BW)
Pectoral Fly 2*8 (100lbs)

BACK
Chin Ups 2*6(BW)
Barbell Rows 2*8 (45lbs)
Curl Bar Shrugs 2*8 (70lbs)
Back Extensions 1*8 (35lbs)

jamar
04-21-2006, 03:22 PM
SHOULDERS
Seated Barbell Shoulder Press 2*8 (20lbs+bar) (+10lbs)
Seated Dumbell Shoulder Press 2*8 (20lb Dumbells) (+5lbs)
Lateral Raises 2*8 (12lb Dumbells)

TRICEPS
Close Grip Barbell Bench Press 2*8 (10lbs+bar)
Curl Bar Skull Crushers 2*8 (20lbs)

BICEPS
Curl Bar Curls 2*8 (35lbs) (+5lbs)
Hammer Curls 1*8 (20lb Dumbells) (+5lbs)

Guido
04-24-2006, 09:45 PM
144 lbs...nice! You're really coming along, on your weight and especially your strength. Good stuff!

jamar
05-22-2006, 12:29 PM
CHEST
Flat Barbell Bench Press 2*8, 1*6 (65lbs+bar)
Low Incline Bench Press 2*8 (35lb Dumbells)
Dips 2*8 (BW)
Pectoral Flys 2*8 (85lbs)

BACK
Chin Ups 2*8 (BW)
Barbell Rows 2*8 (45lbs)
Curl Bar Shrugs 2*8 (70lbs)
Back Extensions 1*8 (35lbs)

Finally back to the gym. Exams and projects are over. During my hiatus I lost 2lbs. Not bad I guess. I coulda lost alot more considering its been practically a month since my last workout.

jamar
05-22-2006, 12:31 PM
Sorry about not getting back to you sooner Guido. It's been a hectic month with exams.

jamar
05-24-2006, 01:52 PM
LEGS
Squat Rack Squats 4*8 (70lbs+bar)
Leg Curls 2*8 (95lbs)
Seated Calf Raises 3*10 (70lbs)
Standing Calf Raises 2*8 (35lb Dumbells)

ABS
Weighted Cable Crunch 2*20 (100lbs)
Crunches 1*10 (BW)

Guido
05-25-2006, 07:55 AM
Sorry about not getting back to you sooner Guido. It's been a hectic month with exams.S'alright, man. I understand. I've been there...

jamar
07-09-2006, 02:39 PM
CHEST
Flat Barbell Bench Press 1*8 (60lbs+bar), 2*8 (65lbs+bar)
Incline Dumbell Bench Press 2*8 (30lb Dumbells)
Dips 2*8 (BW)

BACK
Assisted Chins 2*8 (40lbs)
Barbell Rows 2*8 (35lbs)
Back Extensions 2*8 (25lbs)
Lat Pull Downs 1*8 (50lbs)

jamar
09-04-2006, 02:22 PM
CHEST
Flat Barbell Bench Press 2*8 (60lbs+bar)
Incline Dumbell Bench Press 2*8 (30lb Dumbells)
Dips 2*8 (BW)

BACK
Chins 4*4 (BW)
Barbell Rows 2*8 (35lbs)
Rear Deltoids 2*8 (55lbs)
Back Extensions 1*8 (BW)

Weight: 132.2 lbs

Guido
09-04-2006, 03:21 PM
Hey, you're back! I thought we lost you for good? What happened to all that nice weight you had gained?

jamar
09-04-2006, 04:26 PM
Hey, you're back! I thought we lost you for good? What happened to all that nice weight you had gained?

Long story short. I went thru alot of stuff this year.

Add to that the fact that I spent my summer working hard in NY and didn't really have the time or motivation to workout all summer, which pretty much led to me loosing 10 pounds over the space of 3 months :(.

Yeah, so I pretty much decided to stop being all sorry for myself and to stop :whiner: and to do something about it.

So i'm back.

I'm working out Mondays, Wednesdays & Fridays starting today.

Guido
09-04-2006, 07:36 PM
I'm glad to hear you decided to take control again. I'm sure you'll have no problem getting back to where you were before. Just keep at it and you WILL succeed.

jamar
09-06-2006, 09:54 AM
LEGS
Squats 4*8 (60lbs)
Leg Curl 2*8 (95lbs)
Seated Leg Press 2*8 (60lbs)
Seated Calf Raises 3*8 (70lbs)

ABS
Weighted Cable Crunch 2*12 (80lbs)

jamar
09-11-2006, 01:18 AM
Friday, September 8, 2006

SHOULDERS
Seated Barbell Shoulder Press 2*8 (20lbs+bar)
Seated Dumbell Shoulder Press 2*8 (20lb Dumbells)

TRICEPS
Close Grip Barbell Bench Press 2*8 (10lbs+bar)
Curl Bar Skull Crushers 2*6 (20lbs)

BICEPS
Curl Bar Curls 2*8 (30lbs)
Hammer Curls 1*8 (15lb Dumbells)

jamar
09-11-2006, 09:57 AM
Monday, September 11, 2006.
Weight: 136.6lbs (+4.4lbs)

CHEST
Flat Barbell Bench Press 2*8 (30lbs)
Incline Dumbell Bench Press 2*8 (30lb Dumbells)
Dips 2*6 (BW)
Pectoral Fly 2*8 (70lbs)

BACK
Chins 4*4 (BW)
Barbell Rows 2*8 (40lbs) (+5lbs)
Rear Deltoids 2*8 (55lbs)

jamar
09-13-2006, 09:53 AM
September 13, 2006

LEGS
Squats 4*8 (60lbs)
Seated Leg Press 2*8 (60lbs)
Leg Curl 2*8 (95lbs)
Seated Calf Raises 2*8 (70lbs)
Standing Calf Raises 2*10 (80lbs)

ABS
Weighted Cable Crunch 2*12 (80lbs)
Side Bends 2*12 (15lb Dumbells)

Guido
09-13-2006, 09:59 AM
Looks like you're doing a good job of putting the weight back on. Making some gains on the weights, too. Keep it up!

jamar
09-15-2006, 11:26 AM
Looks like you're doing a good job of putting the weight back on. Making some gains on the weights, too. Keep it up!

Thanks!

September 15,2006
SHOULDERS
Dumbell Shoulder Press 3*8 (20lb Dumbells)
Barbell Shoulder Press 2*8 (20lbs+bar)
Lateral Raises 2*8 (12lb Dumbells)

TRICEPS
Close Grip Barbell Bench Press 2*8 (10lbs+bar)
Curl Bar Skull Crushers 2*8 (20lbs)

BICEPS
Curl Bar Curls 2*8 (30lbs)
Hammer Curls 2*8 (15lb Dumbells)

jamar
09-18-2006, 10:11 AM
Monday, September 18, 2006.
Weight: 138.8lbs (+2.2lbs)

CHEST
Flat Barbell Bench Press 2*8 (30lbs)
Incline Dumbell Bench Press 1*8, 2*6 (30lb Dumbells)
Dips 2*6 (BW)
Pectoral Fly 2*8 (70lbs)

BACK
Chins 4*4 (BW)
Barbell Rows 2*8 (45lbs) (+5lbs)
Rear Deltoids 2*8 (55lbs)
Back Extensions 2*8 (10lbs)

jamar
09-25-2006, 09:50 AM
Monday September 25, 2006
Weight: 140.0lbs (+1.2lbs)

Guido
09-25-2006, 02:12 PM
Looks like you have a good weight goal. You should try for 150 by the end of the year. You should also try to establish some goals for some of the key lifts. I always find it helps to motivate me!

jamar
09-26-2006, 08:50 AM
Looks like you have a good weight goal. You should try for 150 by the end of the year. You should also try to establish some goals for some of the key lifts. I always find it helps to motivate me!

Tuesday, September 26, 2006

You're right actually. Will do.

CHEST
Flat Barbell Bench Press 2*8, 1*6 (30lbs+bar)
Incline Dumbell Bench Press 2*8 (30lb Dumbells)
Dips 2*8 (BW)
Pectoral Fly 2*8 (70lbs)

BACK
Chins 1*8, 3*4 (BW)
Barbell Rows 2*8 (45lbs)
Rear Deltoids 2*8 (55lbs)
Back Extensions 2*8 (25lbs) (+15lbs)

jamar
10-02-2006, 09:48 AM
Monday, October 2, 2006

Weight: 139.8lbs (-0.2lbs)

CHEST
Flat Barbell Bench Press [1*8 (60lbs+bar)], [1*8, 1*6 (65lbs+bar) (+5lbs)]
Incline Dumbell Bench Press [1*8 (30lb Dumbells)], [1*8 (35lb Dumbells) (+5lbs)]
Dips [2*8 (BW)]
Pectoral Fly [2*8 (70lbs)]

BACK
Chins [4*4 (BW)]
Barbell Rows [2*8 (45lbs)]
Rear Deltoids [2*8 (55lbs)]
Back Extensions [2*8 (25lbs)]

jamar
10-04-2006, 10:48 AM
October 04, 2006

LEGS
Squats 4*8 (65lbs+bar) (+5lbs)
Leg Curl 2*8 (95lbs)
Seated Leg Press 1*8 (60lbs), 1*8 (80lbs) (+20lbs)
Seated Calf Raises 2*8 (70lbs)
Standing Calf Raises 3*10 (80lbs)

ABS
Weighted Cable Crunch 3*10 (80lbs)
Side Bends 2*8 (15lb Dumbells)