View Full Version : Haaji Dont Surf's journal..

Haaji Dont Surf
02-21-2007, 10:49 PM
The point of this journal is to record my lifts and gains in the gym as well as my losses so that I can learn from my mistakes and continue to progress forward, towards my goal. I've been lifting off and on for a while now, either getting real skinny and leaning out to starting to get bulky. My goal right now is to put on some good solid mass and burn unwanted fat off of my body. I am a full time student and a volunteer firefighter. A volunteer firefighter is the same thing as a career firefighter, we're just crazy enough to do it for free. This will explain some of my poor dieting some days and odd styles of conditioning.

Age: 18
Weight: 195
Height: 6'2"

I will be using a five day split in which I hit my chest and back twice a week. The split is as follows:
Mon: Chest, Triceps, and Abs
Tue: Back and Biceps
Wed: Legs and Shoulders
Thu: Chest and Triceps
Fri: Back, Biceps, and Abs

Two days a week I will be doing HIIT, sledgehammering, and burpees. Maybe more to come.

I will also record my diet as best as possible. My diet will be as clean as I can keep it. Examples are red meat, poultry, tuna, eggs, milk, peanut butter, bread, brown rice, and cheese.

I am highly open to people following my journal as I feel that you guy's can help me reach my goals. That is why I came here. I am also very open to suggestions. Thank you.

Haaji Dont Surf
02-22-2007, 06:53 PM
Workout(Chest, Triceps, and Core):
Bench Press: 135 lbs x 8
145 lbs x 6
145 lbs x 4

Incline Bench Press: 65 lbs x 8
75 lbs x 8
85 lbs x 8

Dumbell Bench Press: 40 lbs x 10
45 lbs x 10
50 lbs x 6

Skull Crushers: 45 lbs x 10
55 lbs x 10
60 lbs x 10

Pec Deck: 85 lbs x 10
100 lbs x 8
115 lbs x 4

Tricep Extension: 20 lbs x 10
25 lbs x 4

Tricep Extension(Both hands): 30 lbs x 6

Back Extension: 25 lbs x 10 x 5

Side Bends: 45 lbs x 10 x 2

1230: Eye of Round Steak w/ Broccoli and Cauliflower
1660: Natural PB and Banana on Whole Wheat with Whole Milk
1800: 2 cups Whole Milk and 2 scoops Whey
1815 Workout
1946: 2 cups Whole Milk and 2 scoops Whey
2144: Can of Tuna
2329: Natural PB and Banana on Whole Wheat with Whole Milk

02-22-2007, 10:30 PM
Why don't you just stick with having only big compounds? IF you want size and mass and strength I would suggest taking out all the extension bullcrap and going heavy on the bench and doing 5-8 sets.