View Full Version : ok ok so im gona do this

11-24-2001, 12:42 PM
i have been keeping a journal for some time on my own comp,
ill share it with yall now.
(just dont laugh too hard)


heres this week:
Day A 21-11 01
Smith squat 100 lbs
Leg curls 50x13
Leg Extensions 70x9
Calf Raises 85
Weighted Crunches 20

Day B: 22-11 01
dumbbell Bench 22x8/24x5.5
Incline Bench 30 16x8
decline bench 22x7
Side Bends 28x9
Wrist Curls 14x8

Day C: 24-11 01
deadlifts 65
Close Grip Chins 10 assistance
Rowing Movement 45
Shoulder Press dbs 6x18
Side Raises 7
(weighted) crunch 20

weights are in kilos unless it says lbs.
when i use dumbbells i only type the weight of one single dumbbell

11-24-2001, 12:47 PM
Good work on starting a journal

I would be interested to see the manner in which you warm up, as well as diet

11-24-2001, 02:49 PM
i must admit i havent been sticking solid to any diet lately.
i havent like eaten any just evil foods though and my protein intake has been sufficient.
heres pretty much my diet but i havent been too disciplined about it lately:

modified 23-9 2001

9am- 770 kcals
milk, 100 kcals
bowl of cereal, 250 kcals
sandwich 140 kcals
130 kcals
2 eggs 150 kcals
multivitamin pill

11am- 608 kcals
70 gr of peanuts 360 kcals
2 fruits 248 kcals

1 pm- 570 kcals
4 slices ww bread with ham 280 kcals
290 kcals

3pm- right after workout 532/150 kcals
50 gr of whey with water 150 kcals
2 slices white bread 140 kcals
nonworkout days
2 slices 150 kcals

6pm- 1073 kcals
veggies (plenty) 123 kcals
lot of lean meat 500 kcals
3 potatoes 350 kcals
Milk 100 kcals
multivitamin pill

8 pm- 590 kcals
70 gr of peanuts 360
bowl of yoghurt 230 kcals

before sleeping can of tuna 130 kcals

would be total of 4270 on workout days and 3900 on non workout days.

I weigh like 195 pounds now. I`m 6"3 and my bf% is somewhere in between 16 and 20. ill have it measured soon.

11-24-2001, 02:52 PM
i use warm up sets.
first i take about half of my 8 rep max and pump that slowly about 6 or 8 times

then i take 75% of 8 rep max and do that slowly 3 times

then i take 100% of what i did last week and pump that untill i cant do it anymore. on good days about 2 or reps more than the week before.

lately i havent been progressing too well(this week and last week)
probably because i did`n`t get much sleep and my diet wasn`t too good.

11-24-2001, 02:54 PM
i havent looked at that diet in like months. is it even good?

Chris Rodgers
11-24-2001, 03:00 PM
Your doing it again. tuttut

11-24-2001, 03:07 PM
whoops. sorry.

11-26-2001, 01:45 PM
heres my arm workout for the 26th of november today:

Dips 8 reps slow at own bodyweight (still using the assistance platform but without weights)

skull crushers 2 fucked up sets my tris are always too slammed from dipping to get anything decent off.
i think i did 55 pounds for 5 reps or so wasn``t ****.
I always get this same with barb curls and dumb or hammer curls.

hammer curls 8 reps 26.5 lbs (per dumb, of course)
only second session in which i do these.

barb curls same with skulls just that left over bit of crap power used 63 lbs or so for only 5 reps.

shrugs i dunno if these are placed right guess i should move these to back day but did them dmbbells 66 lbs each for 9 reps

sleep night before was 8.5 hours

11-27-2001, 09:33 AM
i made some reforms in my routine.
Ive also been thinking of changing to a 3 day split and dropping some exercises that arent too necessary. anyway heres the latest:

Day A
Smith squat - 3
Leg curls 2
Leg Extensions - 2
Calf Raises - 4
Weighted Crunches - 3

Day B:
Bench - 2 sets
Incline Bench 30 - 2 sets
decline bench 2 sets
Side Bends - 2
Wrist Curls 3 sets

Day C:
deadlifts 3
Close Grip Chins - 3
Rowing Movement - 2
Shoulder Press - 3 Sets
Side Raises - 2 Sets
Shrugs - 2

day D
dips 2 sets
Skull Crushers - 3 sets
Hammer Curls - 2
Barbell Curls - 2
(weighted) crunch - 3
rev wrist curls 3 sets

11-28-2001, 03:01 PM
Today was Leg day.

Leg press 8x286 lbs, 5x308 lbs.
Good! last week was much less weight.

Leg extension 15x155 lbs. getting too light, the leg extension machine has fixed weights and this is the max.
i guess ill use one leg at a time next week.
second set 13x155 lbs or so

Leg curls pretty much same thing as extensions, fixed weights and getting too light. 13x110 lbs. second set same.

Calf raises 9x200lbs. when going higher i would fail on grip before failing on calves. Next time i will use the leg press machine for these.
I did the 200 lbs set for 3 sets.

weighted crunches i used a 45 lbs dumb crunched it for like 10 reps or so. 3 sets.
weight was 196.5 lbs.
a bit more than it would have been if i wouldn`t have had a meal before i worked out.

11-28-2001, 03:03 PM
how come nobody has posted in my journal for some time?

Chris Rodgers
11-28-2001, 03:04 PM
*posts in pubes' journal*


11-28-2001, 04:29 PM
Are you doing squats on leg day? They would pre-exhaust your quads so that the leg extensions wouldn't be so easy.

11-28-2001, 06:05 PM

nice avatar and title there, bud.

11-29-2001, 03:42 AM
Keep at it my dutch friend. We're all watching you.

Termy is watching your REAL closely. ;)

11-29-2001, 07:55 AM
Are you doing squats on leg day? They would pre-exhaust your quads so that the leg extensions wouldn't be so easy.

I would like to do squats but i have no spotter, no squat rack,and no power cage.

I guess i could do smith squats but i dont like the way they feel.
so for now im sticking with leg presses, but ill grow out of them soon so then ill physically force the gym trainer to spot me as hes the one who has me train on a leg press with only 150 kgs max load.

11-30-2001, 02:09 PM
Today was chest day. I got about 7 hours of sleep tonight but i took a 45 minute or so nap just before going to the gym.
dont really know if that was good extra rest or just a way to get me sleepier in the gym... anyway here how it went:

Flat bench press 5.5 x 105 lbs (damn, this lift just wont go up)
8x97 lbs

incline bench press 10x80 lbs, 7x88 lbs

decline bench 8x97 lbs, 7x97 lbs.

Side bends 12x62 lbs, 9x66 lbs

wrist curls were fucked up, i think im taking them out because of my weird left wrist.
with my right i can wrist curl 31 lbs 11 reps with the left i would fail after the third rep or so already because the joint starts to hurt. I wrote about my wrist and its **** in a training thread i believe.

I think ill take them out of my routine because im afraid ill injure my left wrist with them which would prevent me from doing many more important lifts.
Also getting a good work for my right forearm all the time and ever for my left would give me asymnetry which is very evil.

I dont really need them anyway, deads and side bends and calf raises and all those holding lifts work them and also i do hammer curls.

I`m kind of pissed off about my bench. maybe i should rearrange my routine a bit.

11-30-2001, 03:46 PM
I forgot to mention i weighed in at 91.2 kgs today.(about 201 lbs)
first time i hit the 200 lbs.
i drank a shitload of water today and i had a meal before going to the gym, so maybe next time ill be lighter again.

my routine is currently in training board.

11-30-2001, 05:54 PM
Are you fat?

11-30-2001, 07:53 PM
Originally posted by Reinier

wrist curls were fucked up, i think im taking them out because of my weird left wrist.
with my right i can wrist curl 31 lbs 11 reps with the left i would fail after the third rep or so already because the joint starts to hurt. I wrote about my wrist and its **** in a training thread i believe.

I think ill take them out of my routine because im afraid ill injure my left wrist with them which would prevent me from doing many more important lifts.

Sounds to me like your left wrist already is injured.

12-01-2001, 03:37 AM
Are you fat?

well a bit. about 18% i believe.
I`m tall though, 6"3 and i have a pretty big frame.

12-01-2001, 03:40 AM
delphi I dunno, that wrist has been kinda sensitive when bent for ever. cant remember it not being.
still it doesn`t bother me in anything but wrist curls. even holding heavy weights like in deads or calf stuff is no prob. Dips dont either. just cant curl it. dont know what causes this i think maybe its cuz i have one of those ehm one of those little lumps on the tendon that quite some people have.

i think it may hurt when i wrist curl off the edge of the bench but not when i just stiff my arm and do them. ill experiment with this maybe its not the wrist itself thats painful but the part that rests on the bench

12-01-2001, 02:32 PM
ok so this is my new routine:
day 1
Db press 3
flyes 2
dips 3
skulls 2
hammer Curls 2
Barbell Curls 2

day 2
Leg press 3
Leg extensions 2
Leg curls 2
Calf raises 4

day 3
deads 3
pull ups 3
one arm rows 2
bb shrugs 1
shoulder press 3
side raises 2

and this is my new diet:
1 7:30 am
2 eieren
multivitamine pil

2 10:50 am
dik broodje met vlees

3 12:50 pm
bruine boterham

4 15:30

5 18:00
aardappelen of bruine rijst
multivitamine pil

6 20:00

7 voor slapen
blikje tonijn

na trainen (in plaats van 4) 50 gram whey met water, wit brood en wat bruin brood

o **** yall cant read that..

12-01-2001, 02:46 PM
btw some measurements as of the first of december:

full height on bare feet 190 cm 6"3
upper arms when flexed 36 cm 14"
Forearms 13"
Calves 17.5"
thighs 25.5"
chest 42" (nipple level)
judging by mirror (with little experience at that) Im guessing at about 17 or 18% bf.
top 2 abs show, only veins i can see if i look for them are bicep, forearm, hands(duh) and ****(duh) i can grab quite a handful of crap off my stomach when i sit down though...
weight was 201 lbs last night but i full of water and i just ate.
ill post what i weight tomorrow as well, im training earlier on the day.

12-02-2001, 08:15 AM
Just got back from the gym.

weighed 90.4 kilograms (199 lbs)
back day.
yes finally figured out my form on deads!
only i use the little plates and im tall so ill put the bar on some of them reebok steps to get the height right next time.
anyway i finally got the form right (alternating grip does miracles too )
i did 8x65 kgs (143 lbs) damn what a laugh poundage though. but it was in a way the first time i did them so its ok.

chinups 8x with 15 lbs of assistance (another laugh of a poundage) well its progressing ok so soon ill be able to get off the bitch chin/dip center with the stupid assistance and do some "real" free chins.

Seated cable Rows 8x50 kgs (110 lbs) O i was supposed to do single arm dumbbell rows according to my new routine... well ill dot hose next time, for now this was 10 lbs better than last week.

Dumbbell shoulder press 7.5 x 40 lbs per dumbbell.
this is ok i only made it to 6 reps with these last time.

side raises 8x 15 lbs per dumb these were fucked up because of the shoulder press pre exhaustion.

12-03-2001, 01:31 PM
Tomorrow is chest/biceps and ill do a flat barbell bench press 8 rep max.
just want to see how barbell stands to dumbs, and fail on my damn chest instead of my tris for a change.

12-04-2001, 03:51 PM
Ok, i was kind of disappointed about my chest day

i did the 8 rm for the barb, it was 100 lbs.
damn... thats sad isn`t it?

well anyway after that i did the dumbs again, 107 lbs or so for like 6 reps, 1 rep up compared to last week (i think) and that was after i did an intense set of barb so, ok.

I hit the pec deck again after that, didn`t touch that thing since may or so. last time i did i did 77 lbs, now 121....

Dips were kinda ass. was used to having those on the start of a day (arm day) now i had to use the assistance again (10 lbs assis, 8 reps)

Skulls 50 lbs 7 reps (i know this is weak)

Hammers 8 reps, 26.5 lbs dumbs.

barb curls 7 reps, 67.5 lbs.

not too satisfied.

weighed 90.7 kgs btw (200 lbs)

12-06-2001, 10:17 AM
Had a real great leg workout. felt great

Leg press
17(!)x 264 lbs
15 x 286 lbs
11 x 308 lbs
7x 330 lbs
wow! last week i did 5x308, i believe. this is almost too good.

Leg extension
12x 155 lbs
10x 155 lbs

Leg curls
14x 110 lbs
12x 110 lbs

Calf raises
9x 203 lbs
8x 210 lbs
8x210 lbs
7x212 lbs

only 4 exercises on leg day... anyway they were kool
Soon ill have to say goodbye to the leg presses, they are gonna be too light, 330 lbs is as high as the fixed weights go (yes i know, pussy gym)
so then ill have the trainer spot me and finally squat... im curious to see how ill do in them.
today the gym was full of newbie chicks, one was kinda making a move on me, didn`t really react, maybe next time ill talk to her some more, she looked pretty nice.

12-06-2001, 12:03 PM
Have her spot your squat!!

12-06-2001, 03:14 PM
lol, its not like she could even lift the bar when i finish the set and
maybe shes not coming again, lots of peeps come in once and not again

12-08-2001, 03:15 PM
Had a back workout today.
not too good...
deads 152 lbs x 6
I put the bar on 2 of them reebok steps to keep me from reaching down too deep.

chins 5x 10 lbs assistance... i dont understand made it to 8 with that last week, maybe cuz then i didn`t dead too much.

rows 110 lbs x 9

shoulder press dbs 40 lbs for 8 reps

side raises 18 lbs 8 reps

12-09-2001, 09:16 AM
damn. i cheated today.
I ate chocolate. extra greasy milky chocolate even.
first time i really ate an evil food since i started.
sometimes i would eat something that was just kinda unnecessary at that moment like white bread or some **** but this is the first thing thats just crap.
well i guess ill just keep those cals in mind when thinking of what else i eat today...
stupid chocolate. didn`t even much like it.

12-10-2001, 11:28 AM
chest day... MY FUCKIN bench is still stuck!

53 lbs dumbs, 6 reps.
50 lbs dumbs, 7 reps

well i didn`t gain any weight this week guess i could blame it on that and eat shitloads now.

i did the pec deck 8 reps at 132 lbs.

hammer curls 8x12 kgs per dumb

barbs 7x 67.5 lbs

dips 7x 10 lbs assistance
skulls 6x 22.5 kgs

grrr only thing that went up is pec deck, ad thats only cuz i didn`tdo them for a long time.

12-11-2001, 04:14 PM
made pictures today. posted them on general.
i was kind of shocked by the way i look f-a-t in that front pose, never recall seeing such a chunky guy in the mirror but o well.
At least I`m motivated for my cut (starting march) now.

12-14-2001, 06:36 PM
I had another pretty good leg workout yesterday.

11x 308 lbs leg press
10x 330 lbs leg press

12-16-2001, 09:43 AM
Back day today

8 x 70 kgs deads (155 lbs)
deads felt great today. got my form just right, alternate grip felt right, good shiat.

9x 110 lbs seated rows

chins were poop. something like 10 lbs assistance, 5 reps

OH press dumbs 40 lbs 8 reps

weighed 201 lbs.

i need to eat some more, im bulking damnit.

12-18-2001, 01:54 PM
this must be like the fourth or the fifth time my bench doesn`t go up. POOP

anyways here it is

97 lbs 9 reps

barb curls
67 lbs 8 reps
72.5 lbs 6 reps

skulls 50 lbs 6 reps

I did some more, i was just doing some different things for chest to be sure i hit them from every direction. i know this is

but i was desperate ok.

biggest blame i got for this sticking is not eating enough. i havent gained weight since bench went up. however deads and legs did go up.

12-18-2001, 02:04 PM
Originally posted by Reinier
skulls 50 lbs 6 reps

Is that the weight you add to the bar, or bar+weight. And do you know how much an ez-bar weighs?

12-21-2001, 10:06 AM
im afraid thats all of it brick, and yes i know how much the bar weighs.

ps i got a pretty serious cold. people tell me i look like shiat run over twice. im not feeling very strong and ill go back to workout when im all good.
just hope i dont start losin any good pounds.

12-27-2001, 02:47 PM

had a leg workout today.

i noticed i dont go as deep as i want to on my leg presses, since when i set the machine right im not pushing the pads yet so its ot quite right. so now i put it right and went a little bit deeper.

of course this cost me some power, and i had almost a week off

leg press 310 lbs 12 reps
leg press 330 lbs 8 reps
leg extensions 155 lbs 12 reps
leg curls 110 lbs 12 reps
calf raises 165 lbs 10 reps

pretty much all the same as before this break. felt good. im confident in my liftas going up this week and as you can see i need that bad.

12-28-2001, 01:49 PM
i think i get enough water in every day, specially during my workouts im pretty much drowning myself.

still i dont always drink enough times a day.
i tend to just load up every now and then with like half a gallon.

SHIAT i just had the most serious DOMS style spasm in my calf as i was writing that.
it just went through the calf muscle from left to right, like an electric shock.

12-29-2001, 09:34 AM
Had a progressive chest workout today. first in a looong time.

dumbbell press
50s 10 reps
54s 7 reps

im not sure about last weeks, but both added at least a rep.

barbell curls 73 lbs 9 reps

dips 25 lbs assistance 8 reps (exhausted tris from the benching.... assy)

skulls 50 lbs 5 reps or so (not a single bit of tri left)

tonight im going to this big ass party, sold out with 50 thousand people and it lasts from 9 pm to 8 am or so, so sleep and diet for this evening and tonight are officially ass raped.

12-30-2001, 12:40 PM

I notice that most of your upper body exercises are just one set of each but you do several sets of each leg exercise.

You seem to have reached a plateau on upper body yet your legs are getting much stronger. If you treated your upper body the same as your legs by doing multiple sets for each exercise do you think you might get better results? I am just a rookie at this fitness stuff so maybe I'm out to lunch on this. Just my two cents worth.

12-30-2001, 01:27 PM
Lol thanks, but its not like that.
It looks like that cuz i tend to be lazy ad just post the best set i did. for instance i do 3 sets of dumbbell press.
i do work with intensity on the other sets as well.

12-31-2001, 12:18 PM
new years eve 2001/2002

weight 92 kgs 203 lbs
Height 194 cm 6"4 (shoes on)
thighs 62 cm 24.5 inch
arms 36.5 cm 14.5 inch (flexed, not pumped)
waist 92 cm 36 inch (evening, mornings like 88 cm)
calves 45 cm 17.5 inch
forearms 31 cm 12 inch
chest 110 cm 43 inch (mostly t*ts, lol nipple level)
neck 46 cm 18 inch
wrist 18 cm 7 inch (smallest part of forearm, dont know why im measuring)

hands wrist to tip of flip off finger (huh) 23 cm 9 inch

hummmm.... isn`t it supposed to be arms=calves=neck??

im way off then.

12-31-2001, 04:54 PM
yup. you might wanna work on those arms, brother.

12-31-2001, 05:26 PM
yeah i am, i dont really understand how people say work on this or work on that, if id work them more id just overtrain them, i dont really see the point

12-31-2001, 05:32 PM
Originally posted by Reinier
hummmm.... isn`t it supposed to be arms=calves=neck??

Here's a formula from Beyond Brawn:

Chest = Wrist x 6.5
Neck = Chest x 0.37
Waist = Chest x 0.70
Hips = Chest x 0.85
Arm = Chest x 0.36
Forearm = Chest x 0.29
Thigh = Chest x 0.53
Calf = Chest x 0.34

Happy New Year, Reinier

12-31-2001, 09:39 PM
hmmm...interesting calculations.

unfortunately using chest measurement as a reference wouldn't really work for me i don't think....

01-01-2002, 06:36 AM
well just do the math.
neck = chest x 0.37
waist is chest x 0.70

so waist is neck x 1.8

also i dont think these are all the same for women

01-01-2002, 08:56 AM
yeah...there prolly are...i'll have to look for them....

01-01-2002, 09:34 AM
Checked the book- that's actually a John MCCallum formula. Beyond Brawn doesn't have one specifically for women. The book doesn't say whether this formula is for men only, or for both sexes. Maybe there's one specifically for women at WeighTrainer.com.

All these calculations ultimately derive from your wrist measurement, even the chest one. McRobert say you can measure your wrist circumference either above or below the styloid process of the radius and ulna. He states that the circumference will be less if you measure beyond the styloid processes.

David Willoughby had an article in the Nov 1979 Iron Man magazine that went into more detail on predicting body measurements based on wrist circumference. There's one table in Beyond Brawn that's more involved than the fewer measurements listed above.

01-04-2002, 04:21 PM
o wait i forgot to post here after back day....

well as far as i remember was kinda crappy.
deads 10x145 lbs
seated rows 8x110
oh press 8x40`s
chins were ASS. dont even remember the lbs

now today was leg day.
leg press 264x20 (felt like doing something long and exhausting)

dont know what was up with having a higher 330 than 308,
but i think it was cuz i had my stoopid workout buddy count my reps as he was standing there waiting for me anyway, and he counted out loud and kept teasing me he was like 4, 6, 9, 2 blabla
and i told him to knock it off and just count the damn thing and i got really pissed. maybe the pissedness worked.

anyway was pretty intense, and 2 reps up from last week while i was doing them at least as deep. also last weeks 10x330 was the first set i did, and this was the last. so cool.

leg extensions 154 lbs 11 reps
154 lbs 9 reps

these were kinda arse as i just killed myself maybe more than usual on the presses.

leg curls
10x110 lbs
10x110 lbs not much going on. was annoyed by the way your legs get squashed between the seat and that bar which seemed to be the main thing straining my hams when they contract.

calf raises
did these with just my bodyweight, using only one leg at a time.
this was seriously heavier than i thought.
made it to about 10 or 11 reps, 3 sets.

was this girl with only 1 arm in the gym, i think its really cool shes still taking the challenge to get in shape with that handicap and she actually looks nice, but i was kinda surprised when she tried dips.

01-05-2002, 12:53 PM
i forgot to mention i weighed in at 204 lbs

was in the evening so may even be less tomorrow.

:angel: bump :angel:

01-06-2002, 07:43 AM
chest day.

i had very little sleep and i wasn`t feeling too strong. considering that it was a good workout

dumbbell press 50`s 11 reps
55`s only like 5 or so. assy.
50`s again 9 reps

the pressing with the 50`s was up 1 rep, but the 55`s were a few down. i blame the bad sleep, and not getting a good breakfast before i hit the gym.

dips 8 reps @ like 30 lbs assistance.... very slow and deep though im jus bad at these and my tris were really gone from the db press

skulls..... not a single bit of tri left, 50 lbs for like 5 or 6 reps

barb curls 67 lbs 8 reps, slow reps though, bis wont really go up.
now that im getting heavier again they probably will.

hammers 22 lbers, 9 reps

all in all it wasn`t a good day, but not bad considering the sleep.

204 lbs

01-10-2002, 04:22 AM
back day yesterday.

deads bettered form. i was arching a bit too much before.
170 lbsx 9
177 lbs x 5 failed on grip... had already been doing 3 working sets before this.

OH press 2x8x40`s, 1x10x35`s

W crunches 13x 45 lbs
11x 50 lbs

chins BW 4 reps.... need work on this for sure.

of course i already did deads... still
after i had a guy assist me and did an 8 rep set.

seated rows 110 lbs x 8 x 2

01-10-2002, 06:00 AM
did the one-armed girl complete the dips?

01-10-2002, 06:49 AM

01-10-2002, 08:22 AM
well shes got the upper arm but its gone from the elbow...
she was jus doing them very light, with little rom of course.

01-10-2002, 08:26 AM
that's badass. does she have a prosthetic arm, or was it just like..her stump or something?

01-10-2002, 11:55 AM

probably her assistance weight weighed nearly as much as her.

01-10-2002, 11:58 AM
hell what do you want from her though.....she was doing them one handed.

you try one-handed dips and see how much you can do. *lol*

i still think that's badass. especially considering it was just her stump.

01-10-2002, 12:13 PM
shes badass for working out in the first place.

01-10-2002, 12:16 PM

she'll be really badass when she starts benching.

01-10-2002, 12:48 PM
yeah i guess she couldn`t work chest.(or bis, or tris, or delts, or even lats or rhomboids or traps)

hasn`t anybody noticed the whopping 30 lbs or so i went up on deads? hows that for progress? mostly because i think i really got the form now. i was arching too much before.

01-10-2002, 12:54 PM
damn reinier.

look at that whopping 30lbs you went up on deads! it's incredible! ;)

keep up the great work. now enough about you, let's go back to the girl with the stump. *lol*

just messin with ya man.

01-10-2002, 01:12 PM

01-12-2002, 08:29 AM
leg day.

would probably have been better if id not have done deads like 2 days before... im not too sure on how to train legs and deadlift as well on a 3 day cycle split...

leg press 286x18

i weighed 205, was in the morning im probably like 207 or so now some later in the day.

calf raises single calf 12 reps, then did some with both and the smith with weights.

leg curls. these arent being too strong lately. maybe i just increased to rom, but i could only do like 8 with 110 lbs.

leg extensions, just after press, so wasted quads already

i had a good friend of mine with me in the today i think shes getting interested in actually working in the gym.
i had her do some bench, some oh press, some chins and i tried to show her squats but didn`t quite work so it was leg press.

im trying to get her more interested and motivated to work out.
shes like 110 lbs and 5"5 and im guessinng her bf at about 17.

she look good, slim waist, hourglass and all but could be better with some hard work.

01-15-2002, 07:07 AM
yesterday chest/arms

db bench press
50s 11 reps
55s 6 reps.

disappointing shiat...

havent been eating enough weight is down again 203.5 or so.

pec dec 100 lbs 9 reps

dips 25 lbs assist 9 reps

skulls 50 lbs 6 reps

barb curls 67 lbs 8 reps

hammers 23s 9 reps

stupid ****.

i think it was the diet that kept me from progress here

01-15-2002, 07:30 AM
Yup. When you start out, you realise that diet is important. You don't realise how important until the more advance stages. Feed the machine Bro. :)

01-16-2002, 08:24 AM
*draws out a 25000 kcal diet*

01-16-2002, 08:51 AM
Originally posted by YatesNightBlade
Yup. When you start out, you realise that diet is important. You don't realise how important until the more advance stages. Feed the machine Bro. :)

I wish I would have known or just realized that the first 8 months of my lifting 'career.'

And now that I do realize it, it's just as hard to just stick to a diet.


01-16-2002, 09:02 AM
Haha, thats funny. I sure fed my machine......a little too fooken much. Diet does play a big part though.

01-17-2002, 04:13 AM

back day yesterday sucked sloppy donkey dick. im noteven writing that **** down. worst thing is i think i shot a disc, too many distractions and **** around

01-17-2002, 06:19 AM
Come on Bro. Pull yourself together. Get into it. Fuk .... if I lived near you I'd have your 6ft 4 ass working like a dog.

01-17-2002, 09:26 AM
lol... well i just had a really sucky workout.

i dont think i shot that disc, its still very slightly sore though but it doesn`t actually bother me. i imagine actually displacing one feels more serious. but my strength... i dont know what the **** the problem was i went 3 reps AND 10 lbs down in OH press....
well i was tired and dehydrated, but still.

I work hard in the gym and i never ever cheat on diet. i should be rewarded damnit and not having sucky workouts like this.

01-17-2002, 09:48 AM
I`m fed up with peeps who have better bods than me who dont workout or know crap about diet and ask what the **** ive been training for and i cant give them an answer.

01-18-2002, 04:07 AM
Time my fellow european ..... time.

Your gonna like twice as good as them in less time then they got to where they are. Keep at it. Consistancy is the key. Keep Training and don't miss meals and you'll get there.

01-18-2002, 10:30 AM
I still dont think i shot one but my back is still kind of sore. i will be squatting for the very very first time tomorrow so weights will probably be very very low as i figure out the form so it shouldn`t be too heavy on it.

01-18-2002, 11:55 AM
Ya, go light and get form PERFECT!! The squat is an awesome exercise if done correctly. I'm sure you will be fine.

In 6 months you can walk by those peeps while they are sitting in the park reading "muscle mag", sit right next to them with your elbow rested against your leg and hand on your chin. You say " Oh, sorry, are my bicpes blocking the light?". Then take the mag and shove it up their arses. You will get there man!!

01-19-2002, 09:17 AM
my back is still feelin kinda bad im pretty sure i know what caused it now. after i finished my deads in that workout I put the weight down bending my back forward. didn`t feel weird at the time but its just that movement thats sore right now.

today was a leg day. did squats (smith, aint got no rack or cage)
for the first time. was cool. I went deep, way past parallel.

i just put a little more on at a time till i failed at 8 using 95 lbs.

Leg extensions 155 lbs 12 reps

leg curls 110 lbs 10 reps

calf raises one calf at a time BW 12 reps

01-21-2002, 11:26 AM

Dumbbell bench press 55s 6.5 reps.

Dips 10 reps 33 lbs assistance

well what the @#$% you get the point. exact same **** as last week.

*gets tired of posting the same lifts every week*

If i was to draw a graph of my weight during this year and my bench, it would be 2 parallel lies that platue at the exact same moments. conclusion: i need to fookin eat.

01-22-2002, 08:28 AM
how come yesterday was chest/arms and my lats are the sorest part on me?

btw id rather be safe than sorry and im not doing deads this week, ill just do more pullups and rows n stuff.

i want somebody to explain or show me the correct form on dumbbell rows.

01-22-2002, 08:31 AM
maybe your form on dips?

01-22-2002, 08:40 AM
i have never changed my form on dips and never had the problem.

Fangel told me the other day that weak lats could be the weakest link in a dumbbell press. i still dont see how though

01-23-2002, 02:15 AM
HELP i keep losing weight.

I`m not ill, its not water cuz i never drank as much as now, and i drop weight all the time. I eat shitloads im eating all the time and most of what i drink is milk for extra kcals....

at one point i was 207, now im like 201 or some shite....

*drinks another gallon of milk and eats some more bread*

01-23-2002, 03:56 AM
Don't count milk as drinking fluid. Drink Water inbetween and with meals.

If your losing weight a nutriant in your diet is low. Most probebly in the form of Carbs or Protein. Look at it and up one of them.

01-23-2002, 05:43 AM
i eat sheitloads of c and all the p i can get but i lack good sources of p that i can bring to school with me i dont eat chez

01-23-2002, 07:40 AM
How about peanut butter? I sometimes eat it out of the jar with a spoon...

Or yogurt mixed with protein powder? I'm assuming you need portable/easy foods if you're bringing them to school.

Take care of your back...that's one thing you definitely don't want to screw up. Rest as much as you need to until you feel 100%.


01-23-2002, 07:54 AM
i know. many of my friends have bad backs and cant squat or dead at all or even leg press. it seems so frustrating to me to just not be able to work on your legs even if you want to.

peanut butter.... i think id rather just bring peanuts tastes better is more convenient and has better macros too for as much as i know. thx. peanut is good idea

01-25-2002, 05:14 PM
woohoo tomorrow I get to squat... i like that ****. what the **** was i thinking doing f**n leg press all that time?

anyway I had a back day yesterday but it wasn`t quite a real back day without deads. or chins either for that.

The assisted chin/dip machine is quite unsuitable for me, when its in the lowest position(footpad on the floor) my arms are still FAR from extended. it just doesn`t feel like a chin.

but i can do only like 3.5 bw chins.....

not quite the set is it?

anyway i did have a good row, quite logical as there were no deads prior to it

110 lbs 10.5 reps

i did some oh press as well but i didn`t even use the same weights as i usually do i was kinda takin it easy there... i guess it doesn`t really matter.
tomorrow legs

01-26-2002, 02:07 PM

smith deep squat 85 lbs 11 reps
95 lbs 9 reps
100 lbs 4 reps could have done more but my back started bothering me.

01-26-2002, 04:40 PM
Yes, I did mention that failing at the bottom of the bench might be due to weak lats.

01-27-2002, 12:31 PM
i was at this supplement store today and it had only like 20 different products...... all the same sjit they would sell in the supp rack of any sports gear store. so stupid, they guy at the counter never heard of the words eca, xenadrine, ripped fuel, hydroxycut,yohimburn, prolab, designer whey..... none of the above.

how do i know where i can find a real supp store?

maybe i should just walk up to the biggest guy i can find and ask him where he gets that stuff

01-28-2002, 09:01 AM

db bench press (woohoo progress on these is rare)

55s x 10
55s x 7
55s x 5

Dips 10x30 lbs assist
8x25 lbs assist
9x20 lbs assist

dumbbell curls 12k dumbs 9 reps
12k dumbs 8 reps

barb curls (wasn`t much left) 67.5 lbs 5 reps

koo. finally broke that 7 reps 55s **** i had for a whole bunch of weeks

01-29-2002, 06:05 AM
I used to always eat 2 full eggs with some good carbs for breakfast now i boil a shitload of them and have that last a week or maybe 2 instead of boiling eggs every morning, but now i often cant resist having another in the afternoon and now i think i average about 3 full eggs a day.

is that a cholesterol risk or am i cool?


01-29-2002, 06:12 AM
Your not cool, but the eggs won't harm you. lol :)

01-29-2002, 06:29 AM
maybe you just lucky you dont live in london or id come and *smack* you

01-30-2002, 03:12 PM
back day or well whats left of it now that i cant work lats....

my lats hurt. not when i dont use them but i was completely unable of working them. i tried to do a chinup but it hurt too much even of the first rep.

did some back extensions, seated rows, oh press, side raises,thats pretty much it. i wonder how long this **** will take to heal

02-03-2002, 07:30 AM
yesterday was legs but it sucked. I couldn`t really squat for some reason it hurt my back last week i could and that was closer to that back injury date :confused:

anyway i did some leg extensions and curls.... sucked.

tomorrow chest/arms. i demand good luck

02-06-2002, 08:11 AM
chest/arms day before yesterday.
I lost more weight? help:(

My bench went down to like 55sx8
last week was 10

dips 25 lbs assistance 9 reps

other lifts were like "as usual"

weight was 201.5 lbs

wtf? i was 210 at one point!!!


*eats some more*

i have been sticking directly to the diet i had planned for the last few days. if my weight hasn`t done the right thing when i weigh in tonight ill make some adjustments.

I`m going to deadlift again tonight.
My back feels perfect as of now.

I was told to try some more omega 9s in my diet to heal this kinda thing and i think it worked, healed pretty fast since then

02-06-2002, 08:15 AM
you forgot to add
*eat some more*

And I suggest you eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more

To the point where you can't possibly swallow because you feel like barfing..ya know the feeling? Well when you are at that point eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some more.. and then eat some morev.. and then eat some more :D

02-06-2002, 08:28 AM
yeah that should get me to 75% bf easily.

02-06-2002, 08:42 AM
Well, yeah, but what's your point? :D

02-07-2002, 11:44 AM

okay end of rant.

yesterday i did some back work. The deads were still too much,
I just tried with just the bar how the movement felt now and decided not to go for it. it was actually quite uncomfortable even with no weight on the bar.

Ill give it more time.... i do hope squats wont be a problem. me liek squats.

so i did some close grip chinups.
7x Reinier-assistance push from gym trainer.

he helped me pretty well i suppose this is the way to go until i can do some better free bodyweight chins.

Seated Cable rows werent very good, 7x 110 lbs or so.

Back extensions

Dumbbell shoulder press
Standing dumbbell shoulder press (these were cooler than i thought)
dumbbell shrugs 55s 10 reps ( i dont quite understand myself on this exercise, i can do them with weights 50-70 and fail on the 10th rep)

02-11-2002, 03:25 PM
**** the results of this bulk.......

anyway chest day
db bench
7x 55s
10 lb assistance 10 reps
rope attachment tricep pushdowns
15 k 10 reps
dumbbell curls 10x 10 k (wtf i was doing 14k x 8 if i remember right)

02-12-2002, 04:05 AM

02-17-2002, 07:34 AM
easy for you to laugh at ey, wit ur 255 lean bod

you should be kept enprisoned and fed 1000 kcals a day until your as skinny as me and then see if you still laugh.

leg day today tried them breathing squats. they are the @$%.
I didn`t quite take them to the edge tho. i did 20 rep breathing squat but only stopped to breathe once so could probably have done either heavier or another stop and some more reps.
95 lbs

finished off with some leg extensions and curls.

calf raises BW single leg x 9

weighed 202.5 today

02-20-2002, 11:15 AM

db bench 55s 8 reps
db bench 50s 9 reps
db bench 55s 5 reps

dips 10k assist 9 reps
dips 5k assist 6 reps

rope attachment pulley (chris dont like them? why?)
the pin was at 15 k, but it had a lever that could bbe set at heavy and light. i set it at heavy (hardcore as i am) but i dont know if that makes it more than 15 k or if the 15k IS the heavy position.
9 reps.

dumbbell curls
12 ks 8 reps
14 ks 5 reps

10 ks 9 reps

had first try of the eas simply whey Fangel sent me. i like it.

02-20-2002, 11:48 AM
Originally posted by Reinier
leg day today tried them breathing squats. they are the @$%.
I didn`t quite take them to the edge tho. i did 20 rep breathing squat but only stopped to breathe once so could probably have done either heavier or another stop and some more reps.
95 lbs......

If I understand breathing squats correctly you should do 10 reps non stop (10 should be fairly difficult/hard) and then take a couple of breathes inbetween EACH rep up to 20. Thats al long mudafuken sentence.

Nice training btw

02-20-2002, 03:29 PM
uhm i thought it was like you go to failure, then wait until you feel ready to go again(without racking the barb) and then go to failure again etc.

dam. im sittin here with no shirt on my mom comes in and shes like damn u fat. u been eatin nuthin but healthy foods and exercisin so much and you fat? wtf u doing?

now i wanna cut even more.

02-20-2002, 07:26 PM
Forgot people who dont know what the hell your doing. I mean I'm sure your moms dope and all, but dont let others ignorance bring you down. You know what your doing and why your doing. It just takes a long damn time. But stick with it and you'll get there.

03-05-2002, 03:52 PM
i squatted yesterday.
WITH progress.
first day back in the gym after my alps holiday.
109 lbs (presuming the smith bar weighs 20k, id have to check)
13 reps.

wooooo thats like waaay more than last time aint it
*looks back in journal*
i must admit these were some faster, and i only just went past parallel unlike usually when i go calf to thigh.
i liked these better tho and im sore which i didn`t get going real deep.

*awaits "soreness is no indicator" flames*

now yall vote in my poll in training damnit.

03-06-2002, 01:38 PM
"WITH progress"

*thinks about that scene in Road Trip at the sperm bank where Kyle says "That leaves me out, i had SEX last night... WITH A GIRL!!!*

03-06-2002, 01:48 PM
i met this chick today who i used to hang out with when i was like... must have been 4-5 years old.
she got HOT. shes tall lean pretty and dresses nice.
she was showing her holiday pics to a friend of mine (who is also tall pretty lean and dresses nice) and i checked them out and reminded her how we used to play when we were real small,
some time later she asked me if i wanted her to come to my place and we could play again...

sounds like a nice and naughty comment but from the way she placed it and what i believe she thinks about me i assume it was only a witty remark made since i reminded her of that.

im not completely sure but im presuming the latter out of logic and realism.

it was strange tho.

03-06-2002, 02:05 PM
Wow, you're updating again. hehe. :D

03-06-2002, 02:25 PM
I dont think she would have said that if there wasn't some sort of truth in it. ;) :hump:

<--the love doctor.

03-06-2002, 03:17 PM
go for it man.........

btw listen to person A

03-07-2002, 02:04 AM

i think i will cut yeah...
im not big for bb standards but i dwarf all my friends.
if i cut ill be doin fine, and ive always for my entire life wanted to be real lean

03-07-2002, 02:17 AM
i think ill start a new journal. this one is full of frusty crap and its name sucks.

03-07-2002, 02:27 AM
recap/for what its worth.

then 24-11 2001
195 lbs
squat 100 lbs x 8
bench dbs 55s x5.5
dead 145 lbs x 8
around 19% bf

now 7-3 2002
203 lbs 6"3.5
about 24% bf
bench db 55s x 10
squat smith 109 lbs 13 reps just past parallel
dead (some time ago this) 188 lbs 9 reps.

03-07-2002, 02:29 AM
lol wait that aint even possible.
195 19% to 203 24%
that would mean i gained 11.5 lbs fat- i didn`t even gain that weight and my lifts went up