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jalal90
11-21-2006, 02:07 PM
Decided to make 1 of these right ill start with stats and my goals:

Stats:

6 foot 1 inches
154lbs (1 aug 06)

Current numbers (aug/06):

bench: 135lbs
DL: 150lbs
Squat:130lbs

Goals

- Weigh 235lbs
- Bench 250lbs
- Big deadlift! 400lbs
- Squat 285lbs

Look Good, Feel Good !

Target diet: 4000 cals, 150 grams of protein daily

Being serious i take about 120 grams of protein a day and 3750 cals but aim high and i just eat till i cant eat nomore! easiest way to do it.

Detard
11-21-2006, 02:43 PM
good luck with your goals! do you have a date set that you would like to reach your goals?

jalal90
11-23-2006, 12:06 PM
well i want to achieve this goals before june 07 ill be posting pics of when i started and now soon...

MasterOfPuppets
11-24-2006, 06:52 AM
You look like you could lift a lot more lol (based on your avy). I'll not always be posting in here, but I will be reading. :p

MOP

jalal90
11-25-2006, 03:57 PM
MOP-cool love comments and yeh thats me and its really really old too when i was just atheletic and low bf, now im jus bulkier and way fatter lol

This week i had 3 good workouts, been given it my all! pumped up the weights on some of my exercises, next week ill post some numbers! and maybe a pic or 2 3 months into this im fatter and bulkier and stronger and weigh mor ei must be doing something right so im happy!! atm im missin gmy sleep haha

My stats for some key exercises this week,

Well into my dealifts now 185lbs 2 good sets perfect form next time go for 195lb becuase so far it was easy but good today my back is really soar which shows how im doin good.

Squats werent bad 150lb again light but iv just started them the form was good it was eays next time go for 180lb.

Bench was good 150lb 3 easy good sets low weight because i was using the smith machine which i dont like but it was a one off.

so far so good....

jalal90
11-25-2006, 04:02 PM
this is a pic which looks good but it maybe the angle! i dont feel my arms that big but it is my arm i dont know it seems to good for me! :( lol

http://img137.imageshack.us/img137/6082/2007181162605565cq9.th.jpg (http://img137.imageshack.us/my.php?image=2007181162605565cq9.jpg)

jalal90
11-30-2006, 02:31 PM
Well another week at the gym and i really felt it on my deadlifts i went heavier this week, did 202lbs tommoro is leg day, my bench is improving i was doing 160lb pretty easy, i am going to add weight to my squats tommorow, get near to 200lb becuase its one of my weaker areas! other then that a good week of trying im solidly at 176lb, now to hit 180 soon.

jalal90
11-30-2006, 02:48 PM
http://img418.imageshack.us/img418/5383/untitledas8.th.jpg (http://img418.imageshack.us/my.php?image=untitledas8.jpg)

me on the right at 154lb and me on the left at 176lb

so far i see little change but i see change :-D

jalal90
12-01-2006, 12:57 PM
Got my form right finnally on the squats went up to 202lbs really felt it this week, i did a special bench press routine using progression resistance to boost my bp, it went well 4th set i couldnt more then 1 rep with 170lb was soo tired. played some five a side football after school atleast i havnt lost fitness! :-) next week ill post agen a good weekends rest. with plenty of eating and Rest...

jalal90
12-08-2006, 01:54 PM
This week i failed lol i was too busy only got in 2 workouts but my body feels alot bigger and next week i will hit it hard :-) had too much work, but the 2 workouts i did were good. im getting close to 13 stones around 175-180lbsgetting closer to my 200lb mark YAY i take pics every month and at the end im going to put them together and show off haha joking. right a restfull weekend and then from monday it begins again! hitting the chest first with my progressive resistance which i feel is really working, and its making my bench go up very quick i was at around 154lbs now im at about 180lbs cant wait for the 200 mark id say another 2 months MAX. i finnally moved up to 60lb db press! with good form too. this week wasnt an entire failure! :-)

jalal90
12-15-2006, 01:53 PM
Ok another half decent week of working out, worked out 3 tyms this week i need to go up to 4, or 5, and split it up so i only do 1 part of my body a day, that will b soon, after holidays i guess, my bench has topped up to near 190lbs now the 200 gets closer, i was deadlifting 200lbs 4-6 reps and squating 190lbs 4-6 reps not bad, all 3 major exercises r on the up, iv had lots of compliments all week on ho wi look alot bigger then before good sign! keep going....i got an excat weight now unlike before its under what i thort 80-82kg so 180lbs really, Some NEW short term goals for end of Jan:

- bench 200lbs 1 rep
- deadlift 235lbs 4-6 reps
- squat 225lbs 4-6 reps
- weigh 185lbs

Hey No1 checks my journal :( lol well if ne1 ever does please do post ti would be nice!!! thank you

jalal90
12-15-2006, 02:08 PM
some figures for this week,

DB press: 60lbs 3 x 5
Bench press: 140lbs(8reps),150lbs,(6reps)160lbs(4reps),175lbs(burnout)
BB curl: 90lbs 2 x 5
Squat: 190lbs 2 x 5
Deads: 200lbs 2 x 5
BB row:135lbs 2 x 5

jalal90
01-11-2007, 12:18 PM
havnt posted for a while, back to it,

good workouts but not seeing any increase in weight for 3 weeks now! finnally wrote a workout that im going to stick to untill gains in stregnth and mass stop, ordered some whey and may get creatine for the first time lets see what happens, im FINNALLY free squating and loving it! started off first time with 150lbs 6-8 x 3 go up leg day to 175lbs :-) body wait is stuck at 181lbs!

Monday - Chest and Tricep

Flat bench 3 x 6-8
DB bench 3 x 6-8
Tricep extensions 3 x 6-8
Skullcrushers 3 x 6-8
Close grip Bench 3 x 6-8
Dips 3 x 6-8

Tuesday - Back

Deadlifts 3 x 6-8
BB Rows 3 x 6-8
DB rows 3 x 6-8
Chin ups 3 x 6-8
Lat pull down 3 x 6-8
BB Shrugs 3 x 6-8


Wednesday - Shoulders and Bicep

Mill press 3 x 6-8
Db raises 3 x 6-8
BB curl 3 x 6-8
DB seated curls 3 x 6-8
Concentration curls / Hammer curls 3 x 6-8
Chins ups 3 x 6-8

Thursday

REST

Friday - Legs and Forearms

Squats 3 x 6-8
Stiff legged deadlifts 3 x 6-8
Hack squats 3 x 6-8
Leg curl 3 x 6-8
Calf raises 4 x 6-8
Wrist curls behind back 3 x 6-8
Wrist curls on bench 3 x 6-8

Saturday and Sunday

REST

jalal90
02-01-2007, 12:25 PM
been on creatine on and off gavnt seen any difference really well i small bit i guess MAYBE...today i had a great back workout! good deadlifting and rowing,
DL 112kg x 4 x 6-8.....rowwing 62kg x 2 x 6-8...tommoro is leg day! go really heavy on the squats hopefully! im at 187lbs! cmon 200!!!!!!!

jalal90
02-28-2007, 02:06 PM
im getting srs about this journal will post after every workout everyweek from now! starting from today, this week so far:

Monday: Legs and Bis
Squats 3 x 8 - 62kg,72kg,82kg
Leg press 3 x 8 - 12 Units
Hack Squats 2 x 8 - 72kg
Leg curl 2 x 8 - 65kg

BB curl 2 x 7 - 40kg
DB curl 3 x 8 - 17.5kg

No energy left for the Bis so from next week iv decided to alter my workout and make an arm day, with Tri, Bi, Forearm. then have Chest, Back, Leg days and alternate between what day i also do shoulders!

today i had no access to the gym! although bak to normal tomoro, so working out at home on my shoulders, solely becoz its convenient! numbers..

BB mill press 5 x 6-8 - 100lbs
DB mill press 2 x 6-8 - 45lbs
Lateral raises 2 x 6-8 - 30lbs

im going light because iv just had a weeks break from lifting heavy and now just easing back into it! and my shoulders havent been worked out for a few weeks, were sore for unknown reason but here goes good workout...hopefully might do more reps though but stick to those amount of sets, grab a protein and carb drink after.

jalal90
02-28-2007, 02:34 PM
ok i got thru the BB mill press and im too tired this is bad :( these working out conditions are poor too! im gna leave it at tht b4 i hurt myself, and just go bak to working out 4 tyms a week at the gym. bak in frm tomoro. with the chest i will BENCH MORE im going to go back onto creatine aswell. need the energy, and im off to eat now. tommoro i will bench 80kg CMON!!!! its pissing me off

jalal90
03-06-2007, 11:31 AM
week began yday: i was too sore to do any of the big 3, it had to be an arm workout!! :( as follows

- EZ bar curls 1 x 12 (62lbs) 2 x 8 (72lbs)
- Sitting DB curls 3 x 10,9,8 (40lbs)
- Chinups 2 x 8 (BW)
- Close grip bench press 3 x 10 (120)
- Tricep Extensions 3 x 12 (7 units)
- Pullover DB 2 x 10 (50lbs)
- Behind back BB wrist curls 3 x 10 (110lbs)

jalal90
03-06-2007, 11:37 AM
Today Chest day:

- BB bench 1 x 15 (120lb) 1 x 12 (125lb) 2 x 6 (137lb) ----- POOR! :(
- Db incline bench 3 x 8 (55lb)
- Dips 3 x 6 (BW)
- Flys 2 x 10 (50 units!?)

Not an amazing workout i was giving the benching my all! just had a little break from it and was hard! average workout! im off to eat tommorow is Back day i will deadlift hopefully! 285lbs for many reps atleast 6! and im gonna push my body to the max tommorow to make up for today!

jalal90
03-07-2007, 12:07 PM
Back day - i worked my ass of i was sweating ALOT lol

- DL 1 x 8 (180lb) 1 x 8 (202lb) 1 x 8 (224lb) 1 x 6 (250lb) next week 275!
- BB rows 1 x 6 (140lb) 2 x 12 (120lb)
- DB row 3 x 12 (55lb) = tooo tired!
- Chinup 1 x Failure

Next week i want to add lat pull downs too my back day! tommorow is rest day and then legs and shoulders on friday hopefully! or i will go in tommorow and do shoulders and then legs friday and rest over the weekend.

-Superman-
03-08-2007, 07:44 AM
From looking at your journal here are some things I suggest (may not be correct and may not be agreed on by some people, but I think you should look into):

1) Focus on eating and I mean eating a lot. Canned tuna, chicken, beef, hamburger helper and just keep eating until you feel sick. Do this for awhile and your weight should pick up even if it is fat, it will help muscle growth and keep it growing at your body's fastest pace (my opinion, but what do I know?).
2) I think you are doing too many reps per set of deadlifts. I try to do no more than 5 and I make sure to go heavy on the last few (1 or 2 reps at most).
3) To improve your chest strength for benching, I would recommend using a chest press machine or hammer machine so you can overmax the weights and not worry about failure. Try dumbbells too to work stabilizers.
4) Your squat looks ok to me so far since you are just starting out.
5) You need to do more chinups. If you can't do your BW for several reps, do assisted chinups until you are strong enough.

Good luck!

jalal90
03-08-2007, 11:25 AM
From looking at your journal here are some things I suggest (may not be correct and may not be agreed on by some people, but I think you should look into):

1) Focus on eating and I mean eating a lot. Canned tuna, chicken, beef, hamburger helper and just keep eating until you feel sick. Do this for awhile and your weight should pick up even if it is fat, it will help muscle growth and keep it growing at your body's fastest pace (my opinion, but what do I know?).
2) I think you are doing too many reps per set of deadlifts. I try to do no more than 5 and I make sure to go heavy on the last few (1 or 2 reps at most).
3) To improve your chest strength for benching, I would recommend using a chest press machine or hammer machine so you can overmax the weights and not worry about failure. Try dumbbells too to work stabilizers.
4) Your squat looks ok to me so far since you are just starting out.
5) You need to do more chinups. If you can't do your BW for several reps, do assisted chinups until you are strong enough.

Good luck!

THanks for the advice, well

1) im eating just like that my weight is always slowly going up.
2) yeh i need to reduce the number of reps, i shall up the weight in exchange for reps
3)i will add the chest press machine to my chest day
4)ill keep squating and hopefulyl ill keep gaining
5)ok ill do a few more sets of chinups i normally do 1 or 2 sets and do as many reps as possible like 8 on each set if im to tired i do assisted ones ill move that to 3 sets nomore no less....

Thanks agen

jalal90
03-08-2007, 11:26 AM
REST DAY today, leg workout tommorow...

jalal90
03-09-2007, 01:35 PM
Leg and Shoulder workout

- Couldnt squat! - no spotters! :(
- Leg press 9 x 1 (11 Units) 9 x 1 (12 Units) 10 x 1 (13 Units) 10 x 1 (14 Units)
- Leg curl 10 x 1 (60 Units) 9 x 1 (70 units) 10 x 1 (65 Units)
- Calf Raises 3 x 10 BW
- SLDL 3 x 8 (135lb)
- Hack squat 3 x 8 (135lb)
- BB mill press 3 x 7 (100lbs)
- DB mill press 3 x 8 (55lbs)
- Reverse Cable flies 2 x 12 (8 Units)
- Machine mill press front facing grip 2 x 10 (50 Units)
- Leg extension 1 x 5 (80 U)

MasterOfPuppets
03-09-2007, 04:51 PM
Sucks you didn't squat.

In regards to Superman's post, just eat enough to gain muscle. If you start eating till you feel sick, your body will become accustomed to eating that much and eventually you will have to eat even more to gain weight. I agree on deadlifts, but going light on them every once in a while is good. Machines for bench suck IMO because it is a guided motion, not using any stabilizers. Just do dbs and work on form. On chins, do many sets and try to get a total number. Like try to get 20 chins in one workout, regardless of sets or something.

journal's lookin good. keep up the good work.

MOP

jalal90
03-14-2007, 12:56 PM
monday couldnt workout! university reps got in the way,

Tuesday - Chest

-Bench Press 5x5 135 to 170 last set
-Incline DB press 3x8 66lbs
-Dips 3x6
-Cable Flies 2 x 10 11 U

Wednesday had a football match no time again! tommorow deffo