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domahmegok
11-14-2005, 08:41 PM
I decided to start a new journal with much more frequent updates and details than my old one. Here is a recap of my lifts to date

BW - Nov 9 about 192lb - Going to try to get up to 200 and staying there

Deadlift - 405lb last month
Squat - Was 315 last year, I'm thinking 295 right now as I have not gone heavy in a while
Bench - 225 x 3 last Friday

So I am around 925lb total right now.

Squat days -
I think I am going to alternate between doing a 5x5 routine and a 20rep scheme workout. One week of 5x5 and one week of 20rep with good form.

Deadlift
I want to increase my rep capacity. Going to try to start a 5x5 routine at 275 and hopefully move up to 315 in a month.

Bench
I been trying hard to get past my sticking points, but my lifts are still slow. I am going to supplement this lift with more tri work.

I also want to start doing some shoulder work, I think I will start with some shoulder presses and move on to military presses. Some ab work would be good too.

I also want to start jotting down my diet too, to see where it would need improvent such as more carb/protein/fat etc

Goals for this journal -
Increase weights for lifts like everyone else
Manage my calorie intake better
Be better organized to keep track of progress easier

domahmegok
11-15-2005, 02:27 PM
Weak workout today, didn't eat breakfast or lunch. I felt like dying in the gym

Squat
95 x 5
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5 - was a struggle

After that I had to go eat couldn't stand the pain. maybe I'll go again after dinner to finish up the workout

John0101
11-16-2005, 06:23 PM
ahaha good old totman

Bob
11-16-2005, 06:28 PM
Good luck on the journey man... I've got a similiar goals.. although at around 205 lbs.. and I'm probably a little bit older then you.. :-)

Hoping to hit mine around July 07.. so I'm interested in watchin your progress.. see if I can keep up to you...

domahmegok
11-16-2005, 11:48 PM
Good luck on the journey man... I've got a similiar goals.. although at around 205 lbs.. and I'm probably a little bit older then you.. :-)

Hoping to hit mine around July 07.. so I'm interested in watchin your progress.. see if I can keep up to you...
Well I been stuck around these same numbers for a good year now, don't really know how to get past it. Hopefully, focusing more would help, but with school work it's hard to concentrate 100% on lifitng when finals are coming up soon.

domahmegok
11-18-2005, 06:43 AM
Friday November 18

BW 195
40min sleep

Breakfast
Omlette with ham, onions, tomatoes, cheese
two sausage, three HBeggs, two cups apple juice, 1cup milk

Swam 300yards in 30min. - not too bad my quads feel like i did 40reps of 135atf. I am going to try to keep the swimming in the workout.

more to come later today

DB Press
50 x 7
75 x 7
75 x 7
75 x 6 3/4 see below

1230pm
Dammit I am so piss at myself. Sometimes it seems like even if you try you can't succeed. I fukin dropped the 75lb db's on me today and all these kids were like oh you aiigh. course I'm alright. just weak as ****. After that tried a pullup coudlnt even do it. I had to leave couldn't embarass myself in there any longer. Dam its friday but it sucks ass so far.

kad
11-18-2005, 07:18 AM
Good luck with your goals, my goal is to reach 1200 next year too. You're a little closer than I am though. :D You might look into setting up a fitday account and entering in all your food labels too. It really makes calorie tracking easier. :)

:spam: :spam: :spam: :spam:

domahmegok
11-18-2005, 06:05 PM
Friday Nov 18
dammits arg today is just not my day went to gym and on first set of shrugs pulled my lats again. I think when i shrug the weights pull my shoulders foward so I try to pull it back and thats how i hurt it. Same thing happened to me last week. I gotta do a warmup and let it heal for a good 2wks be4 I try to shrug again.

DB Shoulder press
35 x 7
45 x 7

Military press
95 x 7
105 x 7
115 x 6

domahmegok
11-20-2005, 05:02 PM
Sunday Nov 20 Diet,
I thought I would give fitday.com a try. pretty good website, except you gotta know how to spell all the foods you eat correctly or it wont come up with anything.

This is all the food I ate from 12am until 7pm right now
Calories Eaten Today
source grams cals %total
Total: 2281
Fat: 102 922 41%
Sat: 39 354 16%
Poly: 18 164 7%
Mono: 36 327 15%
Carbs: 204 775 35%
Fiber: 10 0 0%
Protein: 137 549 24%
Alcohol: 0 0 0%

alot of fat intake, probably from the steaks I been eating.

I plugged in some food for my friday night and i had 1200cals from alcohol alone.

domahmegok
11-21-2005, 07:20 PM
Fitday Journal,
No lifting today couldn't talk myself into going swimming at 7am in the morning with 20degree weather. sighh.. NE sucks sometimes

Calories Eaten Today
source grams cals %total
Total: 3115
Fat: 153 1373 45%
Sat: 62 554 18%
Poly: 19 171 6%
Mono: 56 505 16%
Carbs: 271 1042 34%
Fiber: 10 0 0%
Protein: 162 647 21%
Alcohol: 0 0 0%

domahmegok
11-29-2005, 11:31 AM
Tuesday November 29 - T

Back from Thanksgiving break and gained a few pounds, not surprisingly since all I ate for 4 days was ham, turkey, steak. I actually had to take a break from all that food it was too much had to go back to some good ol rice, with meat of course. But anyways back to school and more importantly back to the gym.

BW 198-199 - shoes on at 199

Bench
95 x 5
135 x 5
185 x 5
205 x 4 - scared for one more without a spot
225 x 3 - had a spot, but kid sucked I think he touched the bar even though I told him I had the weight
185 x 5

I think my bench needs a better routine, I am going to try to do a 3 x 3 of 225 next time

Tri push
145 x 10 x 3

DB Rows
60 x 10 x 3

Shrugs - Didn't want to hurt myself again so took it a little easier
50 x 10
75 x 10
100 x 10

domahmegok
11-30-2005, 03:35 PM
Wenesday November 30

Seems like everytime before I go to the gym I get all hyped up then when I get there I get all lazy. I wish it was the opposite. Get there knowing I am going to do **** then get hyped up and bench 315 or something.

BW 199-200 on the edge heh, I think I can assume I am 200 now. At least one of goals for teh semester is met. Just gotta work on the squat, dead, and bench now. I am pretty sure I can rep out 1 rep of 245 by the end of the semester.

Squat
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5
275 x 3
275 x 3 - much easier than the first set of 275, I think it wasn't really ATF but very close. I strive for ATF everytime

Military Press
40lb DB warm up
95 x 7
115 x 5
115 x 5 - was hard, still kind of burnt out from the bench.

domahmegok
12-01-2005, 03:33 PM
Thursday December 1 - T

Wow gained more weight, but I weighed myself after 1hr after eating lunch.

BW 202 ! This is by far the heaviest I been. I'll give it until the end of this semester, two weeks before I start a cut Spring semester

DB Press
50 x 7
75 x 7 - really easy
95 x 4 - struggled with the first rep for all the sets
95 x 4
95 x 4 - last rep I managed to grind it out.

CGBP
45 x 5
95 x 5
135 x 5
155 x 5
155 x 5
155 x 5 - grinded out the last rep again

Abs
BW x 15
BW x 15
BW x 15

Maybe some Deads tomro, depends if I go away for the weekend or not.

Fitday is hard to use, When I type in egg, I get egg salad first thing. I would have thought a plain hardboiled egg would be first. And when I type in chicken, I get chicken fat. then chicken soup, chicken feet. How many poeple search for chicken and expect to find chicken fat first. .. but anyways wow no wonder I am so fat, I have close to 3000 calories already and I didn't even eat dinner yet. 1000 of those calories were from chicken. But I think the chicken breast fitday assumes is bigger than the chicken breast my school serves.
Calories Eaten Today
source grams cals %total
Total: 2884
Fat: 94 849 30%
Sat: 33 298 11%
Poly: 14 125 4%
Mono: 35 316 11%
Carbs: 195 752 27%
Fiber: 7 0 0%
Protein: 307 1230 43%
Alcohol: 0 0 0%

John0101
12-02-2005, 10:43 AM
o dang those are some heavy db presses, you jumped from 75s to 95s in like a week?

is it a good idea to do chest right after a shoulder workout?

domahmegok
12-02-2005, 12:03 PM
o dang those are some heavy db presses, you jumped from 75s to 95s in like a week?

is it a good idea to do chest right after a shoulder workout?
I been doing a lot of extra tri work to try to get my bench/presses up. I think its starting to pay off.
and whats the problem with chest after shoulder? like two different muslces

domahmegok
12-02-2005, 06:21 PM
Friday December 2
So I decided not to go skiing this weekend. Instead went to the gym. I noticed how hard deadlifting was today, and I checked my journal. Last time I deadlifted was November 10!! It has been 22days since I deadlifted.

Deadlift
135 x 5
185 x 5
225 x 5
275 x 4 - this was hard, back was all aching
275 x 4 - got a lilttle easier but still really sore back
275 x 4 - same aas above sore like not tomro

Pullups - surprisingly pullups felt really strong. even though I gained a lot of weight recently
BW x 5
BW x 5
BW x 5

Going to keep my workouts short and simple, but with more days. Going to try to keep it between 2 - 4 excercises per workout, but for a 5day routine. I hope I cna keep it up for 3more weeks

Sidior
12-03-2005, 01:42 AM
shoulders are used alot when doing presses.....

domahmegok
12-05-2005, 07:16 PM
shoulders are used alot when doing presses.....
Even just benching?

domahmegok
12-05-2005, 07:17 PM
Monday December 5 - T

BW 204 - after dinner, boots, winter clothing on.

Bench
135 x 7
185 x 5
205 x 5 x 5 - last rep was a toughy, got a nice little tap from my spotter to help me through the stick
135 x 8

Abs

BW x 15 x 5

Shrugs

55 x 10
75 x 10
100 x 10
100 x 10
100 x 10

domahmegok
12-06-2005, 09:40 AM
I thouhgt of my workout

monday
Bench
Abs
shrugs

tuesday
squat
military press
abs
pullups

wenesday
db press
a tri workout, pushdowns, skullcrushers etc
abs

thursday
deadlift
pullups
abs

friday
pushups
abs
maybe something else

i thought I would make my routine progressively easier as the week went on, as my energy would be less by friday.

domahmegok
12-06-2005, 07:10 PM
Tuesday December 5
BW 203-204 after dinner, shoes - still fat sigh...

Squat
I know what my weakness in squat is, my lower back. I am going to add some hypers into my workout, gotta get this squat up. Also I forgot what I was going to say, lifting makes me dumber for some reason... I guess its all the lil blackouts.

95 x 5
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5 - last rep starting to gm
275 x 5 - last rep wasn't atf, and had to gm it.
225 x 5
135 x 5

next time going to do it with 255. I rather have good form than heavy weights.

Military press
some hot girls at the gym today where I was doing the presses, too bad it looked like I was orgasming every rep. maybe they like it, who knows...

95 x 5
115 x 5
135 x 5 - pretty damn good, no pushoff from legs
135 x 4 - couldnt grind out the last rep.
135 x 5 - last 3 reps had to push off

Abs
bw x 15 x 5

Pullups
bw x 5
bw x 5
bw x 5

decent workout. got to work a lilttle harder next time.

Calories Eaten Today
source grams cals %total
Total: 2795
Fat: 94 843 31%
Sat: 26 234 9%
Poly: 18 158 6%
Mono: 41 369 13%
Carbs: 227 857 31%
Fiber: 13 0 0%
Protein: 234 936 34%
Alcohol: 14 99 4%

hm.. don't know where the alcohol came from, also 700 of those calories were from the cookie and cake I had, but goddammit that cake today was so good, I wanted to go back and get another slice.

debussy
12-06-2005, 08:41 PM
**** thats getting strong... thats all i gotta say. :cry:

domahmegok
12-07-2005, 02:56 PM
thanks, been trying relaly hard

domahmegok
12-07-2005, 03:00 PM
Wenesday Decemeber 5 - T

BW 203/4

DB Press
50 x 7
arg was kind of ******ed today, grabbed a 55 andd 60lb db and did 6reps before I noticed.
55L/60R x 6 then did
60 x 5 -
70 x 7
80 x 7
90 x 6
90 x 5 - grinded out the last rep
90 x 3 - was crazy tired.

abs
bw x 15 x 5

tri push
145 x 10 x 3

Was pretty happy with the lifts
the 90lb for 6reps felt pretty easy, but i guess it took alot out of me since I coudlnt match it for the other sets.

Tomoro deadliftss

domahmegok
12-08-2005, 03:58 PM
Thursday December 8
BW 205 - goddamn it I think muscle though

Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5
275 x 5
315 x 6 - wasn't happy with the 5th rep so I did one more

damn 275 was EASY! only problem was the bar, it was oily and nasty. I couldn't grip it at all even with over/under. I have to buy some chalk. much happier today with the deads than last week. I think I am getting back into deads. last week felt like hell, this week was like eating a cake, delicious. going to go buy some chalk today


Pullups - grip was my limiting factor
BW x 5
BW x 5
BW x 5

Situps - abs were gettin tired so only did 3sets
BW x 15
BW x 15
BW x 15

domahmegok
12-10-2005, 03:05 PM
Saterday December 10
Messed around the gym a little bit, didn't get a chance to lift yesterday because the school was closed.

Friday December 9,
100pushups total

Saturday December 10

Bench
135 x 7
95 x 5 - friend wanted to warmup on this, so I did a set
135 x 5
185 x 5
205 x 5
225 x 3 - hard, dammits
205 x 4
205 x 5 - grinded out last rep
205 x 4 - didn't have it in me to grind out another rep
185 x 3
135 x 10
135 x 10

1 set of incline bench
95 x 7

decline
95 x 5
95 x 5 - so wierd havent dec lined in so long, kind of worn out from bench too

leg raises
bw x 15 x 5sets

domahmegok
12-12-2005, 04:05 PM
Monday December 5
BW 204-205

I feel really fat, haven't been eating much. only had like 2pieces of chicken today. and when I was shrugging I could see the belly fat jiggle around. sighh.. not really getting stronger either with all this weight. maybe my squats will be good tomro 255 x 5 x 5 is the goal.

Bench
95 x 5
135 x 5
185 x 5
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5 - much better than last week, didn't even have to grind it out
185 x 4 - still was worn out
135 x 10
135 x 10

Abs
bw x 15 x 5

Shrugs - was lazy today
75 x 10
75 x 10
75 x 10

domahmegok
12-13-2005, 03:48 PM
Tuesday December 13 - T

Squats
95 x 5
135 x 5
185 x 5
225 x 5
255 x 5
255 x 5
255 x 5
135 x 7

pullups
bw x 5 x 3 - pretty easy pullups

db shoulder press
45 x 7 standing
50 x 4or5 stadning coudlnt rep it out
50 x 7 sitting, much easier than standing.

lazy day today. didnt eat much either school finals starting to streess me out a little

domahmegok
12-14-2005, 03:23 PM
Wenesday December 14

I thought I would have a PR today but didn't happen. Maybe in two weeks I'll try again.

Bench
95 x 5
135 x 5
185 x 5
205 x 5
215 x 5
225 x 5 - felt pretty damn good I think this might be a semi PR not too sure though
235 x 2
245 x 0 - I think all the sets in between with the semi high reps wore me out. next time I will probably do 2-3reps up to 245 and try again.

domahmegok
12-18-2005, 05:57 AM
I have a day off from finals today, hopefully I will be able to hit the gym. Gotta eat a good breakfast. can't wait

Stumprrp
12-18-2005, 07:13 AM
lookin good in here, whats your height and weight? also, relax on the bench, some of your posts have like 10 sets, although you only got a few exersizes that day.

domahmegok
12-19-2005, 11:35 PM
lookin good in here, whats your height and weight? also, relax on the bench, some of your posts have like 10 sets, although you only got a few exersizes that day.
5'9 - 5'10
wieght is too much right now 205lbs, next year I am goin to cut back down to 180ish,

domahmegok
12-20-2005, 06:40 PM
December 20, 2005

BW 206.5lbs

Bench
45 x 5
95 x 5
135 x 5
185 x 5
205 x 5
225 x 3
245 x 3 - PR+10
255 x 1 - PR + 20
265 x 0 - too worn out, couldnt even get it off

damn, felt pretty good to finally pr in my bench its been a long time coming.

Shrugs
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10

B+S+D
255 + 315 + 405 = 975 - a little closer to 1200

domahmegok
12-22-2005, 01:00 PM
Thursday December 22

notes -
damn this might be the last journal entry for me for the year. no internet at home and most sadly no weights.
I decided to change up the routine today, to keep it interesting and damn, was it hard. I found a crossfit routine called Fran I believe. One of the members here, anthony, posted it up this morning I think and I thought i give it a try at the gym.
http://www.wannabebigforums.com/showthread.php?t=73048&page=1

thats the link to the thread. There is a crazy video on there, it will make you puke so damn hardcore.

FRAN
Three rounds: 21-15-9 reps, for time of:
95lbs Thruster (front squat, then shoulder press when you stand up)
Chinups

thats all, but damn is it hard.
it took me 36min to do it. it took those people in the video 2min36sec? i think. f*ckin ridicoulus. anyways my notes on the routine are, front squats at 95lbs arent hard, but when you gotta press it up after changes the entire lift. Your not just squatting it up, you gotta explode up or else you wont be able to press it, well i cant do 21presses at 95lbs, maybe some lifters here can. but anywyas, that one extra movement makes the lift so much damn harder, it took me 4tries before I made it to 21reps, 8/5/6/2
pullups/chinups arent that easy too when you gotta do 21. this part of the workout took the longest, even though i only did half chinups like those in the video.

it was a good routine, i am pretty worn out right now, i think doing crossfit would be a great cuttin/weight loss routine. I might pick it up next semester. I sweated so much today i thought it was raining. I'm glad I tried it though, shows how out of shape I am, and how physical fitness is just not the 500lb bench, it is a lot more in depth than that.

tigo
12-22-2005, 01:11 PM
damn dude tahts a fatty pr haha

John0101
12-22-2005, 07:14 PM
That workout seems like an endurance exercise. Why not combine that with a heavy lifting routine?

Congrats on that bench PR.

domahmegok
12-23-2005, 05:14 AM
damn dude tahts a fatty pr haha

I dont get it. :confused:

domahmegok
12-23-2005, 05:16 AM
Crossfit i believe is high endurance with strength, not the bench 400kind of strength but all around fitness. nothing wrong with that. I just wanted to switch it up, I'm still gonna try to lfit heavy whenever I can.

domahmegok
12-24-2005, 03:01 AM
December 23

messed around the bench a little with my friends, ended up with a pr

135 x 5
185 x 5
205 x 5
225 x 5
245 x 1
265 x 1 - pr + 10 - might have been a slight bounce in this, friends said they didn't notice anything thoguh. pretty good. maybe 275 bench soon.

debussy
12-24-2005, 11:06 AM
....all while drunk

:birthday:

John0101
12-24-2005, 05:33 PM
congrats on the PR. You had 270 in you.

domahmegok
02-02-2006, 06:37 PM
bench
95 x 7
135 x 7
185 x 7
205 x 5
225 x 3

mp
45 x 7
95 x 7
95 x 7
95 x 7

shrug
50lb x 10 x 3

domahmegok
09-04-2008, 12:31 AM
Lets have a brief recap of my past two years.

I was really into lifting 2006, had some good lifts, 265 bench, 405 DL, 315 Squat. After the school year ended, summer rolled around and I stopped going to the gym. I had a 6 month co-op, with a 40mile commute each way, needless to say I was worn out from the driving and the work.

After that ended, I was back into school starting in January 2007. I really wanted to just hit the books hard and didn't give much thought into lifting. I got into some trouble with the law, ran into some serious money problems, ended up working at a pizza/calzone store. The work was fast paced and tedious, plus all the zones didn't help my diet and lack of exercise.

Fast forward to September 2008. Finally, my last semester. Two classes, 1 FE exam, and my PT job. Decided to check out the new Planet Fitness that opened up, 24hrs/day 5 days a week. It is clean and I can work out late at night when it isn't packed. A lot of machines! But $10/month no yearly contract makes up for it. So I joined, and got working.

I have been meaning to increase my cardio from nothing to something, and increase my lifts back to what they were before. So here is the breakdown.

Cardio

Cycle trainer
20min at 156HR

Bench - Ridiculous at how weak I have become! These were HARD!
45 x 10
95 x 10
135 x 10
155 x 10
135 x 10

Abs - last couple sets got hard
BW x 12 x 5

Hypers - last couple sets got hard
BW x 12 x 5

Shrugs - last couple sets got hard
50 x 10 x 5

Rows - No problem with these
70 x 10 x 5

Cable Crossovers - Lots of problems with these. Wasn't use to doing these at all and had a tough time with manipulating the cables. Must be those stabilizer muscles.
25 x 5
20 x 5
15 x 5
10 x 5
5 x 5

Pullups - Tough time with these as well.
BW x 3 x 5


Needless to say, my weights have dropped dramatically and my strength is not what it use to be. I have a lot of work cut out for me. Tomorrow hopefully will be lower body day.

domahmegok
09-09-2008, 11:35 PM
Friday Sept 5

Had a short workout today, soreness plus an appt 2hrs away

BW 203lbs

Cycle
20min 157 HR

Bench
95 x 10 x 2
135 x 7
135 x 5
135 x 4

Rows
75 x 10
85 x 10
100 x 10 x 3


Was pretty sore from wenesdays workout, but that is expected after such a long haitus

domahmegok
09-09-2008, 11:38 PM
BW - 205

Cycle 25min HR 157

Bench
95 x 10
135 x 10
155 x 10 - struggled
155 x 7 - struggled
135 x 7 - worn out

Hopefully, by next week I will be able to push 155 x 10 x 3

Pullups

BW x 3 x 3

Goal is BW x 10 x 5

CrossOvers
20 x 10 x 3
15 x 10 x 2

Goal is 20 x 10 x 5

Rows
70 x 10
85 x 10
100 x 10
120 x 10
140 x 10

Much improvement on this, will keep it up for this week

Abs, hypers
BW x 12 x 5

Shrugs
50 x 12 x 5

These were lacking on last two sets, but I feel improvement from last week.