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Sebi
02-24-2002, 09:52 AM
My current plan is in this journal on page 7 (http://www.wannabebigforums.com/showthread.php?s=&postid=168315#post168315).

Orange357
02-24-2002, 11:53 AM
Let me be the first to:spam: your journal.

CBates
02-24-2002, 02:29 PM
I have question for you.. Why train calves on a separate day than legs? Any specific reason for it?

The_Chicken_Daddy
02-24-2002, 03:05 PM
Does 5 days of lifting a week not wipe you out?

The_Chicken_Daddy
02-26-2002, 09:17 AM
that is a Sh!t load of rows & chins/pulldowns and a sh!t load of sets to match!

ericg
02-26-2002, 10:19 AM
Do you train to failure?? Or do you just shoot for a rep range and then stop??

ericg
02-26-2002, 10:54 AM
Sorry to clutter you log up but....

What are you stats? How much do you weigh? How tall are u?

Just curious why you assisted chins and pullups. I find it hard to believe with your size that you cant do them by yourself. Not that I DONT believe you I just find it weird

ericg
02-27-2002, 06:43 AM
This is in KG's correct??

The_Chicken_Daddy
02-27-2002, 07:17 AM
*slaps eric about with a large trout*


Don't be silly you moron buggarlugs. you think he's gonna do leg extentions with 168kg?!

The_Chicken_Daddy
02-27-2002, 07:26 AM
you probably are, but just to be sure, tell us which ones of the above are warm up sets and which are work sets.

The_Chicken_Daddy
02-27-2002, 07:45 AM
Yes, i'd say you pretty much are.

I do 5 sets for thighs aimed more towards quads, and 2 sets for thighs geared more towards hamstrings and lower back.

and 4 sets for calves. that is all.

ericg
02-27-2002, 08:51 AM
Originally posted by The_Chicken_Daddy
*slaps eric about with a large trout*


Don't be silly you moron buggarlugs. you think he's gonna do leg extentions with 168kg?!

Hey I just remembered him saying all his lifts were in KG's and he had a handy conversion link in his sig.....

ericg
02-27-2002, 09:03 AM
Comments marked by ***


Originally posted by Sebi
Wednesday - Legs
Start: 11:10
Finish: 12:50

Warmup: ski 6min lv 16of?

Smith Squat
165 x 10 wup
231 x 8
231 x 10
254 x 8
231 x 8
********looks fine

Lever Seated Leg Press
203 x 10
216 x 10
227 x 10
227 x 10
********May want to just ditch these

Lever Seated Leg Curl
119 x 10 wup
143 x 10
154 x 8
168 x 6
168 x 6
168 x 6
*******these are cool, i would cut bach the # of sets though to 3

BB Good-morning *tried the first time
44 x 10 wup
110 x 10
*********if you like these keep them in and replace with the leg curl

BB Deadlift *tried the first time
110 x 8 wup
176 x 6
176 x 6
176 x 6
********may want to move these to back day?? or just cut them out , seems like 2 heavy compund movements in the same day is much.

DB Glute-Ham Raise *tried the first time
BW x 10 wup
44 x 4
********great exercise, can keep a couple of sets in but maybe to much for you hammys???

Lever Leg Extension
168 x 6
168 x 6
168 x 6
168 x 6
********these are cool, but i would cut the sets back

DB Lunge
35 x 6
35 x 6
********more hanstring work here, i know my hams would be fried by now....may want to cut them out

********overall you have great movements just too many.

Rating: good

Any comments are welcome.

The_Chicken_Daddy
02-28-2002, 06:56 AM
Too many sets!

The_Chicken_Daddy
02-28-2002, 08:18 AM
I do 4-5 for chest.

ericg
02-28-2002, 10:31 AM
Originally posted by The_Chicken_Daddy
Too many sets!

Agree. I would tone it down to something like this:

DB FLAT BENCH PRESS: couple warmups(10reps), intermediate(10reps), and 1-2 heavy max sets (6reps)

DB INCLINES: (only since it seems as though you like them, dont need em really) couple of work sets (already warm from the flat bench)

FRONT RAISES and LATERAL RAISES or some type of overhead pressing movement: 1 warmup, + 2 heavier sets

DB FLYES: 3sets is cool

PULLOVERS (if you wish)

**Just a note, if things are progressing with what you have than thats cool. Just seems that with this many sets, and if you give it your all in each movement, you would have to be carted out of the gym.

Shocker
02-28-2002, 11:41 PM
I was just checking out your progress pictures over 6 months and thought that I would check to see if you had a journal.

Considering the size you put on in relatively short period of time, you must be eating a lot.

However I am not surprised at how you have got your definition considering the number of sets you do.

What is your diet like?
Would you be able to put this in for us?

Thanks that would be interesting.

big
03-01-2002, 04:19 AM
Your squat is much stronger then deadlift and bench, do you squat all the way down?

aeckhardt
03-01-2002, 09:28 AM
Wow, so you lift 5 days a week plus all those damn sets? That's overdoing it in my book. But, if you are getting results then stick with it.

Blood&Iron
03-01-2002, 10:52 PM
Originally posted by The_Chicken_Daddy

Don't be silly you moron buggarlugs. you think he's gonna do leg extentions with 168kg?!
It's possible. I did nearly that much in my days of crappier form(Probably around 330lbs or so for 10-12 reps)


BTW, seems like a huge freakin' amount of volume. But I saw your pictures so I ain't gonna say sh*t. Obviously, it's working. Some people really respond to high volume(I'd say they're the exceptions, though) One of the biggest and easily the best proportioned guy at my gym does an insane amount of volume. I asked him what he did for back one time and here was his response:
36 sets lat-pulldown
15 sets machine row
15 sets cable row
10 sets chins
15 sets reverse pec-dec

He swears that he never really started growing until he started using crazy volume and that he's tried just about everything(HIT, etc) He also claims he's natural, and for reasons I won't go into here, I believe him. If he is totally natural, he could probably win the Olympia in a year or two if he starting using steroids. But I digress...

Out of curiousity have you ever tried low-volume?

MonStar1023
03-02-2002, 07:39 AM
Damn thats too much volume bro! I would lower it down significantly.

:cool::cool:

Marcel
03-03-2002, 11:02 PM
Nice abs Sebi. Good cuts!

MonStar1023
03-03-2002, 11:15 PM
Sebi-
Looking good bro. Nice cuts. Hope to get shredded like you in about a month or so.

:cool::cool:

Shocker
03-03-2002, 11:31 PM
Sebi - what is "shabu-shabu"?

I used to look like you in proportions and definition for many years, but I found that from doing high volume training that over time, I was making limited progress, I since stopped and shifted to low volume. bye bye abs :( oh well. I just want some decent size now before I go back to having any definition and winter is just around the corner so its all attention on food!

Did you cut at all or just try to stay lean throughout the 6 months ?

Qea
03-04-2002, 03:10 PM
Shabu shabu's the shiiiiittt!

I prefer the sesame sauce myself to dip the beef in. throw in a few mochi balls. mm mm starchy goodness!

:D

ericg
03-07-2002, 06:40 AM
Nice journal format man !!!

I like the intensity bar

big
03-08-2002, 07:29 AM
nice, did you make that yourself?

*thanks for the gymlog! :)

ericg
03-08-2002, 08:01 AM
hey man....you think i could borrow that?? maybe email it to me?? Get on MSN and we can chat bout it, thanks.

Qea
03-08-2002, 09:20 AM
hey sebi, I see you gotta load yourself up with them protein drinks, huh? Cuz the food in Japan are usually carb-based and lower in protein

MonStar1023
03-09-2002, 09:46 AM
Sebi-
Tuna mayonaise on grill? What the hell is that?

:eek::eek:

chris mason
03-09-2002, 09:57 AM
I like the intesity bar as well, a very good idea.

MonStar1023
03-09-2002, 10:01 AM
Damn just noticed that. GREAT idea. Maybe Ill give that a shot..

:cool::cool:

MonStar1023
03-09-2002, 10:01 AM
I might do something like ***** if its ALL out and something like ***** if its like okay.

:cool::cool:

MonStar1023
03-09-2002, 10:03 AM
Or maybe ||||| or something.

:D:D

syntekz
03-09-2002, 10:40 AM
LOL. I love it too! Adds a bit to the journal. Might be a pain in the butt though.

Orange357
03-09-2002, 05:06 PM
love the intensity bar...i'll figure something clever soon

Orange357
03-09-2002, 08:06 PM
ahh...im still lazy

Orange357
03-09-2002, 08:14 PM
damn its sunday already..it 9:15 saturday here...

MonStar1023
03-11-2002, 06:23 AM
Sebi-
Hehe nice explanation bro.

:cool::cool:

ericg
03-11-2002, 07:11 AM
Ya the pink DB thing was funny

Tryska
03-11-2002, 07:18 AM
hee hee. it looks like braille.

Tryska
03-11-2002, 08:24 AM
:eek:


yes sir. *lol*

ericg
03-12-2002, 08:58 AM
dam

MonStar1023
03-12-2002, 08:52 PM
Nice back workout bro, can see it was intense as f*ckin hell!

:eek::eek:

MonStar1023
03-13-2002, 06:15 PM
Nice squat and SLDL strength bro, looking good.

:thumbup::thumbup:

Tryska
03-14-2002, 04:52 AM
wow. natto looks pretty spooge-arrific.

Sebi
03-14-2002, 05:06 AM
Tryska-

What is "spooge-arrific"?

Sebi
03-14-2002, 05:59 AM
After today's workout.

rookiebldr
03-14-2002, 12:37 PM
Looking awesome, definitely showing improvement to go along with those lifts.

Sebi
03-14-2002, 08:16 PM
rookiebldr-

Thanks bro. Chest is not my best bodypart I guess... LOL

Sebi
03-14-2002, 08:40 PM
3/15/2002
Friday

Sleep: 8.5 hours. Weird: I woke up after 5 hours of sleep and I was really hungry. Took a shake and a banana. 3.5 hours of sleep, and I was hungry again...

DIET
8:00 protein shake w. milk 1banana
12:00 protein shake w. milk & creatine; 2 bananas
14:00 protein shake w. milk 1banana; 1 small breadalike thing; 200ml milk
16:10 sekihan; 400ml milk coffee
19:10 kit kat
20:00 udon; eggs; vegetables; 200ml milk coffee
1:00 gefore bed protein shake w. milk & creatine; 2 bananas; 3 small breadalikes
_______________

TRAINING
Off

Soreness: none :)
Comments: Today it's raining. :mad:
Weight: 81kg [179lbs] march 11 2002

MonStar1023
03-15-2002, 12:28 AM
Sebi-
Awesome intensity on the chest workout. Nice poundages too bro really looking good overall. Looking good too! Nice cuts in your abs, trying to get my abs to look like that.

:cool::cool:

Sebi
03-15-2002, 05:42 AM
MonStar-

Thanks bro. My first max intenity workout it was. You too keep up the good work! :cool:

Sebi
03-15-2002, 06:30 AM
Today in the spotlight

Udon: Thick Japanese noodles.

http://www.kintobi.co.jp/tabekata/menu_13_ph.jpg
Udon - link#1
(http://www.japan-guide.com/r/e105.html)Udon - link#2 (How to make udon?) (http://www.kintobi.co.jp/teuchi/teuchi_e.html)

Sebi
03-15-2002, 03:25 PM
3/16/2002
Saturday

Sleep: 5.5 hours

DIET
7:00 protein shake w. milk & creatine 2 small breadalikes
8:30 1000ml milk coffee
10:45 sekihan
14:50 some kind of "balance" bar
15:50 (during workout) 1000ml water
17:00 180g yoghurt
17:15 5 raw eggs + 5 raw egg whites
18:00 a half protein shake w. milk & creatine; yakisoba; 200ml milk
0:00 protein shake w. milk; some cookies
2:00 before bed protein shake w. milk & creatine; cup noodles
_____________

TRAINING
Bodypart: Calves, Delts
Gym: Naka
Duration: 56 min

DB Single Leg Calf Raise
:::::::::: 38[84] x 10
:::::::::: 42[93] x 8 /* +4kg
Lever Seated Calf Press
:::::::::: 140[310] x 12 /* +2rep
:::::::::: 140[310] x 9
Smith Standing Calf Raise
:::::::::: 125[276] x 10 /*+10kg
:::::::::: 125[276] x 8
DB Seated Press /*Dropped Arnold Presses
:::::::::: 22[49] x 8
:::::::::: 22[49] x 3
Smith Upright Row
:::::::::: 55[121] x 6 /*sh!t -2rep
DB Bent-over Lateral Raise
:::::::::: 16[35] x 12
:::::::::: 20[44] x 8
Smith Behind Neck Press
:::::::::: 45[99] x 5 /*+1rep
:::::::::: 45[99] x 2(+3) /*got support, great set
DB Shrug
:::::::::: 42[93] x 12 /*+2rep
:::::::::: 42[93] x 10

Sets: 15
Mood: ::::::::::
Soreness: right shoulder (lateral raise), lower back (shrugs)
Comments: Good workout it was. The support helped a lot. After workout I realized, that I forgot my shake. Well, how do I get my protein? Quick shower, 15 minutes after finish I entered the first convenience store with 400 yen in my wallet. Looking at the shelves... No eggs. Pfff... Weider protein gel 200 yen. Turn package: protein 3g. Put back to shelf. Next. Weider yoghurt 150 yen. Check: 5g protein. Put back to shelf. Look at watch. (OMG, 18 minutes after finish, I have to get my protein!) Next: Meiji strawberry yoghurt 130 yen. Check: 8g protein. Buy, leave, eat. Not enough. Next store. They have eggs! Ten eggs in a package. L size, M size. Chose M size, ask for price. 197 yen. Pay. Ask where to wash them. Reply:
"Your hands?"
"No, the eggs."
"At home, you mean?"
"No, I want to wash the eggs here."
"So you don't want to buy them?"
"Yes, I want to buy them here, and afterwards I want to wash them. Here."
"If you want me to wash these eggs..."
"Just show me the toilet. There is water in the toilet, right?"
"Ahh... yes"
So I had my protein. I think it was in time.
_____________
:::::::::: = intensity bar

Tryska
03-15-2002, 07:11 PM
hey man....that pic is very cool.....i think i see some striations. :thumbup:

btw - spoog-arrific is a word i made up to explain the amazing glutinous gooeiness of those beans, were they? they kinda look pleghm-covered.

Sebi
03-16-2002, 03:13 AM
Tryska-

Thanks. The first lady to comment. I feel much better. :)

big
03-16-2002, 04:01 AM
WTF :mad: could you please take some measurements. I ******* beat you on some lifts, but I dont look that good. :mad: And our stats are not that far from each other. I'm 4cm taller and higher bf, but about the same weight. auug. *runs of screaming*

Do a front double bicep pose flex and measure your bicep, please. :)

Sebi
03-16-2002, 04:37 AM
Upper arm (pumped)
41 cm, I think I measured it properly. The first time though.
That's 16.14 inches.

Chest (relaxed)
114 cm, might be correct.
That's 44.88 inches.
Note: Before mesmall's comment 55 inches or something was written here.

mesmall
03-16-2002, 07:21 AM
that would be 45 inches.....:)

Sebi
03-16-2002, 07:26 AM
Man, you're right. Thanks. I've corrected it. :cool:

Sebi
03-16-2002, 10:16 PM
3/17/2002
Sunday

Sleep: 9 hours. Again I woke up after 5 hours of sleep and I was really hungry. Took a shake and two slices of toast, and then slept again.

DIET
8:30 protein shake w. milk; 2 slices of toast
12:30 protein shake w. milk & creatine
17:10 cake; 250ml milk coffee
16:20 protein shake w. milk
17:10 (during workout) 1000ml milk coffee
17:50 post workout protein shake & creatine
19:00 kimchi nabe; 250ml milk
21:00 250ml milk coffe
2:00 before bed protein shake w. milk & creatine; 1 slice of bread
_______________

TRAINING
Bodypart: Arms, Abs
Gym: Biwajima
Duration: 36 min
Warmup: none

BB Close Grip Bench Press
:::::::::: 61.5[135] x 6 /*+4rep
:::::::::: 61.5[135] x 5
BB Skull Crusher
:::::::::: 30[66] x 4
:::::::::: 27.5[61] x 4 (+1n)
BB Standing Extension
:::::::::: 27.5[61] x 5
Bench Dip
:::::::::: BW x 9
BB Standing Curl
:::::::::: 37.5[83] x 8 /*+2.5kg
:::::::::: 37.5[83] x 6
DB Standing Hammer Curl
:::::::::: 15[33] x 8
DB Preacher Curl
:::::::::: 15[33] x 5
Reverse Curl
:::::::::: 25[55] x 6
:::::::::: 25[55] x 4
Lying Leg Raise
:::::::::: BW x 12
:::::::::: BW x 8

Sets: 14
Mood: :::::::::: :thumbup:
Soreness: none :)
Comments: This was a great workout. It seems I like my arm days.
_____________
:::::::::: = intensity bar

Sebi
03-17-2002, 04:50 AM
I'm going to start a new journal from tomorrow. (monday)
I'll explain there why I've come to this decision.

Sebi
03-17-2002, 11:02 PM
Plan changed, I'll take one week break from training. I'll do only cardio. Next monday I'll start the new journal/routine.

ericg
03-18-2002, 06:48 AM
cant wait?, why not just keep it here though? just start a different phase. kinda like a diary, no?

dont turn into another MonStar

Sebi
03-18-2002, 07:10 PM
*LOL*
I'll see. Could be confusing though for people, who check it the first time.
Thanks.

Sebi
03-18-2002, 07:45 PM
3/18/2002
Monday

Sleep: 8 hours

DIET
9:00 protein shake w. milk; 2 slices of toast w. jam
10:30 protein shake w. milk; croissant
16:20 protein shake w. milk
17:10 500ml milk coffee
17:50 protein shake
20:00 fried beef slices; salad; 250ml milk
22:00 some japanese sweets; 250ml milk coffe
1:00 protein shake w. milk
2:00 fried beef slices; salad
3:00 before bed protein shake w. milk
_______________

TRAINING
Off (due to Week Off)

Soreness: none :)
Comments: No creatine this week. My FedEx order is to arrive tomorrow. They made me pay tax and duty ~$80 for a ~$400 shipment. :mad:

Sebi
03-18-2002, 08:03 PM
My order arrived. :D
Now I have a caliper. Did the measurements right away. The results:
Weight: 81kg [179lbs]
Bodyfat: 4%
Is it to belive?...

ericg
03-18-2002, 08:33 PM
Nice man, just take the test 5 times and take the average; or have someone who has done it before take the test for you.

BTW, I partially updated my journal.

Sebi
03-18-2002, 09:58 PM
I did two different measurements.
A one-point and a three-point. Both with the same result. Still curious though. :rolleyes:
I'll check your journal. :)

MonStar1023
03-18-2002, 10:18 PM
Looking good man, keep up the good work.

:thumbup::thumbup:

Sebi
03-19-2002, 06:42 AM
MonStar-
Thanks bro. Always trying...

Sebi
03-19-2002, 06:48 AM
3/18/2002
Monday

Sleep: 7.5 hours

DIET
10:30 protein shake w. milk; croissant
12:30 protein shake w. milk & glutamine; croissant
16:00 protein bar; 300ml milk coffee
19:00 300ml milk coffee
20:00 protein bar; 300ml milk coffee
21:40 shichuu; salad; 300ml milk
3:00 protein shake w. milk & glutamine; cup noodles
_______________

TRAINING
Off (due to Week Off)

Soreness: none :)
Comments: No creatine this week. My FedEx order has arrived. :) 120 MetRx protein bars, vitamins, glutamine and a caliper. FedEx+tax+duty made it expensive though. :mad:

The_Chicken_Daddy
03-19-2002, 09:25 AM
Holy cow that's a lot of protein shakes.

Sebi
03-19-2002, 09:22 PM
Yeah I'll reduce it to four a day max.

Sebi
03-19-2002, 09:34 PM
3/20/2002
Wednesday

Sleep: 8 hours. Slept really well.

DIET
11:00 protein shake w. milk & glutamine; 2 bread sticks; banana
12:30 300ml milk
14:30 800ml milk; 2 bread sticks
17:00 protein bar
20:30 gyoza; 600ml milk; salad
22:00 apple pie
1:30 cup noodles; protein shake w. glutamine
_______________

TRAINING
Off (due to Week Off)
Soreness: none :)
Comments: Glutamine tastes terrible, but I feel that it has a good overall effect on my body. Still on creatine break. Somehow I feel I benefit from my week off.

Sebi
03-20-2002, 06:24 AM
I think I had too much free time today, so I made my log for next week. Still not finalized, but I already like it. Here it is:

Sebi
03-20-2002, 06:26 AM
And here is a closup with some explanation.

ericg
03-20-2002, 07:01 AM
Man nice work, I was going to use your other page (one you sent me) but currently I can fit 8 sessions on one page (8.5"x11"). You know what they say: Save a tree eat a beaver!

Sebi
03-20-2002, 07:52 AM
Thanks Eric. The main idea was to save the trees. :angel:
*lol*
And I already had too many papers lying around. :D

MonStar1023
03-20-2002, 10:53 PM
Sebi-
Damn dude nice workout layout! Straight up discipline there man..

:cool::cool:

Sebi
03-20-2002, 11:11 PM
Haha. I can't wait to use it next tuesday. I really want to go to the gym this week too, but it was my choice, and it should be just fine.

Thanks Monstar. :cool:

Sebi
03-21-2002, 03:04 AM
Countdown: 5 days
March 21 (Thu) -- Rest

___________________________________diet__/[list=1] protein + glutamine milkshake // 2 bread sticks
400ml milk // 3 bread sticks
cup noodles // 600ml milk
curry rice // salad // coke
protein milkshake
protein bar // 400ml milk
protein + glutamine milkshake // cup noodles // banana
[/list=1]_______________________________workout__/

* No training today due to week off.

_________________________________others__/

Sleep: 8 hours
Soreness: none
Comments: Not too much. Can't wait until next tuesday.

big
03-21-2002, 04:03 AM
why did you change your avatar?

Sebi
03-21-2002, 04:05 AM
I though it was like I wanted to show off. Did you like it better?

big
03-21-2002, 04:34 AM
well isn't that the whole point of bb? Plus it helps to see who you are getting advice from.

Sebi
03-21-2002, 04:37 AM
OK, I'll put it back.

MonStar1023
03-21-2002, 05:25 AM
I was thinking about making my avatar my pics, but I like the cartoon thing that I have now haha I think its the hot sh*t. Always like your avatars Sebi!

;);)

Sebi
03-21-2002, 05:27 AM
Thanks bro. Now it's the older one again. Ha!

big
03-21-2002, 05:37 AM
I'll make my pic an avatar when I get rid of my acne lol :p to much info maybe.

I'm so bored, it's only half past 2 and I have already done my workout for today and no school... I just noticed that I lose alot of weight when I lift. This morning I weighed 79.4kg nekkid. Then I had a protein drink(0.5L milk and whey) and a sandwich. When I got back from the gym I had the same plus I drank 2liters of water. And I weighed 78.0kg in my gym pants and t-shirt. I might even have eaten some rice/tuna/meatballs also before I weighed myself again..... amazing. Thanks for the gym log, it's very nice, use it all the time now...
:spam:

Sebi
03-21-2002, 06:44 AM
Here too not too much happens today. National holiday in Japan. Kinda bored. And it's rainy.
Ah... about the measurements: Did you go before or after to the restroom? ;)
Oh, and no problem. Use the log you find it useful. :)

Sebi
03-21-2002, 08:18 AM
Countdown: 4 days

March 22 (Fri) -- Rest

___________________________________diet__/[list=1] protein milkshake // banana
2 x toast w honey // 600ml milk // strawberries
protein bar // 1000 ml milk
salmon // egg // sweet potatoes // 500ml milk
protein+glutamine milkshake // some bread
[/list=1]_______________________________workout__/

* No workout today due to week off.

_________________________________others__/

Sleep: 6.5 hours
Soreness: none
Comments: Body temperature is 37.1, so no cardio today. Today is really boring.

MonStar1023
03-21-2002, 08:11 PM
Sebi-
Yo man I am confused. Your counting down, counting down to what dude? Sorry.

:cool::cool:

Sebi
03-21-2002, 08:18 PM
Hehe. I didn't explain. Sorry.
I'm counting down to hit the gym next tuesday. You know, now I have a week off. Kinda.
:cool:

Sebi
03-22-2002, 05:00 AM
Countdown: 3 days
March 23 (Sat) -- Cardio

___________________________________diet__/[list=1] protein+glutamine milkshake // 2 bananas
2 apple pies
protein bar // 400ml milk coffee
protein bar // 600ml milk coffee
a cantexplain japanese food
(some chicken balls, vegetables etc in a pot) // 300ml milk
2 apple pies // 500ml milk
[/list=1]_______________________________workout__/

Cardio
15 minutes bike and 15 minutes stretching.
The first time doing real streching.
Should do more often I guess.

:D

_________________________________others__/

Sleep: 6 hours
Soreness: none
Comments: Nothing special. Had plenty of lessons today.
And the site was down! I couldn't log in for a long time. :(

ericg
03-22-2002, 06:47 AM
you gonna blow up or something?

Sebi
03-22-2002, 06:50 AM
Might be. *lol* Scroll up, man.

ericg
03-22-2002, 06:57 AM
ya i know what the count down is for, was just givin ya shiat........lol

MonStar1023
03-23-2002, 09:29 AM
Sebi-
Yeah last night, like 5-7 hours ago, I dont know if it was night for you, WBB was down. I was like wtf?

:redface::redface:

Celestial
03-23-2002, 10:22 AM
Is your avatar you?

Sebi
03-23-2002, 11:06 AM
Yes.

Celestial
03-23-2002, 11:46 AM
Whew lemme go clean up my drool:drooling: ;) :D Really nice work! Wow so much dedication on this board!

rookiebldr
03-23-2002, 12:25 PM
Sebi-

I like the look of your journal, especially how you've got the colours and lines to show up. I think I'll to do some more experimenting with mine. Great job. Your other real journal looks interesting as well. Is this an excel file? Would it be possible to post a template as a zip file?

Sebi
03-23-2002, 06:33 PM
Celestial-
Thanks. Here is the original pic , I think I've posted it before though.

Sebi
03-23-2002, 06:38 PM
rookiebldr-
I'm glad you like it. Here is the zip file.

heathj
03-23-2002, 06:45 PM
What's Biwajima and Naka?

Sebi
03-23-2002, 06:59 PM
heathj-
I work out in Nagoya city. The city owns many gyms, and with a month pass you can go to any of them. The equipment is not the same though. So there is a gym which is called Naka, and another one called Biwajima.

heathj
03-23-2002, 07:14 PM
Oh, ok :) Do they mean anything in English?

Sebi
03-23-2002, 07:20 PM
Naka = inner, central (refers to the central district)
Biwajima = Don't know. The name of a town here. The last part (shima=jima) means island

Sebi
03-24-2002, 09:01 PM
|_intro____________________

OK, the countdown is over, I'm following the plan you helped to make. I'm going to update the next few posts posts from time to time. These are to use as reference, if something is not clear in my journal. I'm going to have links to these, so that you don't have to serch the whole joulnal. And feel free to comment any time.

Quick Links
stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320) | last post (http://www.wannabebigforums.com/showthread.php?s=&threadid=9606&goto=lastpost)

Sebi
03-24-2002, 09:01 PM
|_stats____________________

I've been working out seriously since February 2001.
I'm going to update my stats here every week.

Age: 25 years
Height: 181 cm

March 26 ~ 82 kg / 181 lbs
April 2 ~ 83 kg / 183 lbs
April 14 ~ 83 kg / 183 lbs

Sebi
03-24-2002, 09:01 PM
|_split____________________

Mon: Rest
Tue: Back
Wed: Legs
Thu: Chest
Fri: Rest
Sat: Calves, Delts, Traps
Sun: Arms, Abs

Sebi
03-24-2002, 09:02 PM
|_workout__________________

These are the exercises I do every week. I would like to thank big, ericg, monstar and pr3 for helping to make this a good plan.

Back - 12 sets
3 x BB Bent-over Row
3 x Lever Seated Row (2 Drop Sets)
2 x Under-grip Chin-up
1 x Wide-grip Chin-up
1 x Lever Front Pulldown (Drop Set)
2 x Back Extension

Legs - 12 sets
3 x Squat
2 x Leg Extension
3 x Leg Press (1 Drop Set)
4 x Leg Curl (2 Drop Sets)

Chest - 12 sets
3 x Smith Bench Press
2 x DB Decline Press
3 x DB Incline Press (2 Drop Sets)
2 x Cable Fly
2 x Pull-over

Calves - 4 sets
3 x Smith Standing Single Leg Calf Raise
1 x Lever Seated Calf Press (Drop Set)
Shoulders, Traps - 8 sets
1 x Smith Behind Neck Press
2 x DB Press (Drop Sets)
2 x Cable Bent-over Lateral Raise
2 x Smith Upright Row
1 x DB Shrug

Triceps - 4 sets
1 x Close-grip Bench Press
2 x Skull Crusher (Drop Sets)
1 x Bench Dip
Biceps, Forearms - 6 sets
2 x BB Curl
1 x DB Preacher Curl
1 x DB Hammer Curl (Drop Set)
2 x BB Reverse Curl
Abs - 2 sets
2 x Lying Leg Raise

Stars and Color Coding
No star = The set wasn't that good. (intensity bar: 0-7)
1 star = The set was great, another rep could have been possible though. (intensity bar: 8-9)
2 stars = The set was really good. No additional rep was possible. (intensity bar: 10)
3 stars = This is a new level. Stands for a DAMN GOOD set, where I put everything in it. The last rep was pure pain, or even if I knew, another was impossible I gave it a try. Did all my best.
Drop Set
Forced Set

Sebi
03-24-2002, 09:02 PM
|_supplements________________

Supplements I'm using. If you're wondering in the diet section what that supplement could be, check here.

Protein Powder EAS Simply Whey

Total Calories: 115 // Calories From Fat: 20
Total Fat: 2g // Saturated Fat: 1g
Cholesterol: 45mg
Sodium: 60mg
Potassium: 150mg
Total Carbohydrates: 3g // Dietary Fiber 0g // Sugars 3g
Protein: 21gCreatine EAS Simply Creatine

Creatine Monohydrate: 5gGlutamine EAS L-Glutamine

L-Glutamine: 5gProtein Bar Met-Rx Protein Plus Bar

Total Calories: 270 // Calories From Fat: 35
Total Fat: 4g // Saturated Fat: 3.5g
Cholesterol: 10mg
Sodium: 80mg
Potassium: 190mg
Total Carbohydrates: 13g // Dietary Fiber 2g // Sugars 2g
Protein: 32gMultivitamin Twinlab Daily One Capsule

Potassium 5mg (<2%)
Vitamin A: 10000 I.U. (200%)
Vitamin C: 150mg (250%)
Calcium: 25mg (2%)
Iron: 10mg (55%)
Vitamin D: 400 I.U. (100%)
Vitamin E: 100 I.U. (333%)
Thiamin (B1): 25mg (1666%)
Riboflavin (B2): 25mg (1470%)
Niacin (B3): 100mg (500%)
Pyridoxine (B6): 25mg (1250%)
Folic Acid: 400mcg (100%)
Cyanocobalamin (B12): 100mcg (1666%)
Biotin: 300mcg (100%)
Pantothenic Acid: 50mg (500%)
Iodine: 150mcg (100%)
Magnesium: 7.2mg (2%)
Zinc: 15mg (100%)
Selenium: 200mcg (285%)
Copper: 2 mg 100%
Manganese: 5 mg 250%
Chromium: 200 mcg 166%
Molybdenum: 150 mcg 200%

Sebi
03-24-2002, 09:02 PM
|_food_____________________

I will use this space to describe Japanese foods you might not know. Check here, if confused. This part will be updated on a regular basis.
cup noodles
Basically instant ramen in a cup. You just pour hot water in the cup and wait 3 minutes.

ramen
Noodles that originally came from China. During the last decades, ramen became a typical Japanese dish and gained great popularity inside and outside of Japan. Ramen noodles are about as thin as spaghetti and are served in a soup with various toppings. There are many different ramen dishes differing in the soup and the toppings.

sekihan
Sekihan literally means "red rice". The color is from red beans called Sasagi boiled for a few minutes to extract the color. Then, the red water is mixed with glutinous rice, which has been already soaked in water for hours, and the mix is left for about two hours (it depends on how quickly the color soaks into the rice) before steamed with the beans.

udon
Thick Japanese noodles.

yakiniku
Yakiniku is grilled meat. It is cooked on a griddle, and eaten with vegetables. Usually comes in very thin slices. Korean origin.

Sebi
03-24-2002, 09:03 PM
_Day 1________
March 24 (Sun)


|_diet____________________________________[list=1] 2 croissants
ramen // 400ml water
1000ml milk coffee
pork // salad // 300ml jap. tea
spaghetti // 500ml milk
cup noodles // 400ml milk

Supplements
4 x creatine (loading-1/7)
3 x protein powder
3 x glutamine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: back :thumbup: 45 minutes[list=1]BB Bent-over Row
74.5[164] x 7 ***
74.5[164] x 5 ***
74.5[164] x 4 ***

Lever Seated Row
73[161] x 6 *
73[161] x 6/2
73[161] x 5/2

UG Chin-up
bw x 4/2
bw x 3/1

WG Chin-up
bw x 3/2

Lever Pulldown
85[187] x 5/2

Back Extension
15[33] x 8 *
17.5[39] x 8 **
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 6 hours
Soreness: none
Comments: The very first training day. I had to
change my plan, because it seems like I won't be able
to work out next Saturday.

Celestial
03-24-2002, 09:05 PM
What did u look like before u started working out? I love seeing the difference from before and after pics!

AllNatural
03-24-2002, 09:18 PM
Whats a whiteboy like you doing in Japan? It looks to me like you wish you were in the US by chatting here in english

Celestial
03-24-2002, 09:33 PM
He teaches language.....I assume he teaches there:)

Sebi
03-24-2002, 09:49 PM
Celestial-
Here is a pic of me before the start. (February 2001)

Sebi
03-24-2002, 09:55 PM
Originally posted by AllNatural
Whats a whiteboy like you doing in Japan? It looks to me like you wish you were in the US by chatting here in english Married here, teaching languages, as Celestial said. And I wouldn't really like to live in the US.

AllNatural
03-24-2002, 09:57 PM
lol looks like you went AWOL in the military and went to japan to run in the snow naked

Sebi
03-24-2002, 10:02 PM
*lol*

Sebi
03-24-2002, 10:06 PM
_Day 2________
March 25 (Mon)


|_diet____________________________________[list=1] croissant // 1000ml milk
rice cake
cup noodles // 800ml milk
1000ml milk coffee
steak // salad // seaweeds // 600ml milk

Supplements
4 x creatine (loading-2/7)
3 x protein powder
3 x glutamine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 7.5 hours // Slept not so well.
Soreness: none
Comments: Ah... Not today

rookiebldr
03-24-2002, 10:08 PM
Great transformation and only slightly more than 1 year!! Thanks for the log. I've been at it for about 1 year and my transformation has not been as good.

* goes back to figuring out a way to up the intensity and grow muscles as faster *

Sebi
03-24-2002, 10:16 PM
rookiebldr-
Thanks, and good luck... ahm... HARD WORK for you! ;)

Hope the log will be useful.

pr3
03-25-2002, 09:12 AM
Sebi,

Thanks for the compliment. I don't know exactly what I did, but thank you. IN fact, I should be thanking you because I am completely inspired by your discipline and motivation. Too bad I couldn't have you training me here in the states. I love the way you have everything layed out. I hope you reach your goal, and btw, what is your ultimate goal (weight wise, etc.)?

Sebi
03-25-2002, 09:39 PM
Good point Carlos, I think I have to set my goals after all. Thanks for reminding me. And you helped me with your comment, so that I realized that I shouldn't decrease the number of sets too much. :)
BTW I'm not as good as you think. Trying hard though. :cool:

Sebi
03-25-2002, 09:54 PM
_Day 3________
March 26 (Tue)


|_diet____________________________________[list=1] toast w. honey
egg sandwich // 500ml milk coffee
3 bread sticks // 500ml milk

Supplements
4 x creatine (loading-3/7)
3 x protein powder
3 x glutamine
2 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: legs :thumbup: 35 minutes[list=1]Squat
104.5[230] x 6 *
104.5[230] x 6 ***
104.5[230] x 4 ***

Lever Leg Extension
85[187] x 6 **
90[200] x 4 ***

Lever Leg Press
113[250] x 8 ***
113[250] x 6 ***
102[225] x 7/2

Leg Curl
86[190] x 6 ***
86[190] x 3 ***
81[180] x 3/1/1
81[180] x 3/1/1
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 6 hours
Soreness: none
Comments: I did Full Squats this time, and they were really
good. Also it was a very good feeling after the last Leg Press
Drop Set. Huh!
It's spring! Great weather today. Looking forward to see the
cherry blossom.

Accipiter
03-26-2002, 12:06 AM
Sebi, I think you could use a couple more hours of rest each night, that's a big part of growth and recovery

Sebi
03-26-2002, 12:18 AM
Accipiter-
You are right, bro. I have to sleep more. :redface:
The problem is, that I go to bed too late. Time to change habits, I guess. :D

Accipiter
03-26-2002, 12:19 AM
lol, apparently we both go to bed late, if we're both up now...well actually it's 2 am here....I gotta start getting to bed by midnight

Sebi
03-26-2002, 12:23 AM
*lol*
Same here, I usually go to bed at 3 am.
Now it's only 4 pm though.

MarshallPenn
03-26-2002, 01:35 AM
Sebi - I like the way you changed it, much easier to read. Looks INCREDIBLE!

Sebi
03-26-2002, 02:00 AM
MarshallPenn-
Thanks for the compliment, and also for your advise. I got the new thread deleted, because I decided to continue here after all. :)

Sebi
03-27-2002, 05:01 AM
_Day 4________
March 27 (Wed)


|_diet____________________________________[list=1] 3 bread sticks // 500ml milk
1 bread stick // 1000ml milk
egg // udon // salad // 1000ml cocoa
cup noodles // 500ml cocoa

Supplements
4 x creatine (loading-4/7)
4 x protein powder
4 x glutamine
2 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: chest :thumbup: 43 minutes[list=1]Smith Bench Press
80[176] x 5 ***
75[165] x 3 ***
65[143] x 4 **

DB Decline Press
26[57] x 6 **
26[57] x 5 ***

DB Incline Press
30[66] x 3 ***
26[57] x 3 ***
24[53] x 3 ***

Cable Fly
70[180] x 6/2/3
70[180] x 3/2/3

Pullover
38[84] x 7 **
38[84] x 3 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 9.5 hours
Soreness: none
Comments: Life is good. Slept good amount today.

ericg
03-27-2002, 10:43 AM
Awesome man, I have been away for a while and this is the first time I have checked your journal out in a while. Looks great. Awesome job with the lifting man!!

pr3
03-27-2002, 11:22 PM
Sebi, I just saw the shot of you in the snow. WHen was that taken? A year and a half ago? Or a month before Feb? If so, you've made incredible gains in a month!

Again, excellent journal!

heathj
03-27-2002, 11:29 PM
On your cable flyes, I assume the 180 is total and not each side?

Sebi
03-28-2002, 06:09 AM
Eric-
Thanks bro. I really hope you get well soon.

Carlos-
Thanks for the compliment. The photo was taken early February 2001.

heathj-
The cable flys are performed on a strange machine. It has two arms and central weights. That way it's twice the amount you'd use with a tower.

Sebi
03-28-2002, 06:18 AM
_Day 5________
March 28 (Thu)


|_diet____________________________________[list=1] apple pie // 800ml milk
strawberries // 500ml milk
tofu // potatoes // broccoli // chicken // 800ml milk
cookies // 400ml milk
cup noodles // 400ml milk

Supplements
4 x creatine (loading-5/7)
3 x protein powder
3 x glutamine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 6 hours
Soreness: none
Comments: Bought a table, chairs and a
white board. Guess, what I'll use them for. :)

iLUDEd
03-29-2002, 03:02 AM
fark.. i just had a look thru ya journal bro, u got awsome results!
howd u get ya ab's that ripped if u only worked them out once a week? u musta stuck to your diet 100% .. good stuff

Sebi
03-29-2002, 06:12 AM
Thanks. There is nothing special about my diet though. BTW for months I didn't even train my abs. Itfs definitely not something to follow, but true.

ericg
03-29-2002, 06:29 AM
SS-

Sebi must have some killer genetics!! I wish I was so lucky. Obviously there is some hard work in there, genetics cant be everything. Just awesome!!

Sebi-

Thanks, I should be okay, just sucks that I cant train upper body for a bit. I may try a couple of exercises out next week just to see what happens, but anything that triggers pain I will not do at all. Thanks again

Sebi
03-29-2002, 06:34 AM
_Day 6________
March 29 (Fri)


|_diet____________________________________[list=1] 3 bread sticks // 500ml milk
yoghurt w. banana
cookies // 500ml milk
2 eggs // salad // fish
500ml cocoa
500ml cocoa

Supplements
4 x creatine (loading-6/7)
3 x protein powder
3 x glutamine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: calves, delts :thumbup: 46 minutes[list=1]Smith Single Leg Calf Raise
65[143] x 8 **
65[143] x 8 ***
65[143] x 7 ***

Lever Calf Press
140[309] x 12/3/3

Smith Behind Neck Press
45[99] x 6 **

DB Press
22[49] x 6/2
22[49] x 2/1

Cable Bent-over Raise
30[66] x 10 **
35[77] x 5 **

Smith Upright Row
55[121] x 8 ***
45[99] x 8 ***

Smith Shrug
85[187] x 14 **
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 9 hours
Soreness: Shoulders are sore a bit.
Comments: It's raining today. :mad: I forgot
to warm up before the first shoulder set. Pfff....
Just realized, that I drink 3-4 liter milk every day.
Huh. I'll need a cow. :)

Orange357
03-29-2002, 06:39 AM
Like the new format.

Sebi
03-30-2002, 05:18 AM
Eric-
No problem. Take care bro.

Orange-
Glad to hear.

Sebi
03-30-2002, 05:22 AM
_Day 7________
March 30 (Sat)


|_diet____________________________________[list=1] 2 bread sticks // 400ml milk
sekihan // 500ml milk coffee
spaghetti // salad // goose // fruits // 200ml red wine
cup noodles // 1000ml milk

Supplements
4 x creatine (loading-7/7)
3 x protein powder
3 x glutamine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: arms, abs :thumbup: 35 minutes[list=1]Close-Grip Bench Press
61.5[136] x 7 **

Skull Crusher
30[66] x 7/1
30[66] x 3/2

Bench Dip
bw x 11 ***

BB Curl
37.5[83] x 8 **
37.5[83] x 6 ***

DB Preacher Curl
15[33] x 5

DB Hammer Curl
15[33] x 8/3

BB Reverse Curl
25[55] x 8 **
25[55] x 7 *** (2 cheat)

Lying Leg Raise
bw x 14 ***
bw x 8 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 5.5 hours
Soreness: none
Comments:

Sebi
03-31-2002, 05:55 AM
_Day 8________
March 31 (Sun)


|_diet____________________________________[list=1] rice // 400ml milk
yakiniku // 400ml coke
250ml milk coffee
cup noodles // 250ml milk
4 bread sticks // 400ml milk

Supplements
3 x protein powder
3 x glutamine
2 x creatine
2 x protein bars
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: back :thumbup: 36 minutes[list=1]BB Bent-over Row [Av. 1RM up by 3.06%]
74.5[164] x 9 **
69.5[153] x 8 ***
64.5[142] x 8 ***

Lever Seated Row [Av. 1RM up by 3.02%]
68[150] x 10 **
68[150] x 8/4
68[150] x 8/3

UG Chin-up [Av. Rep up by 0.75]
bw x 4.5/2
bw x 4/2

WG Chin-up [Rep up by 0]
bw x 3/2

Lever Pulldown [1RM up by 3.08%]
79.4[175] x 8/3

Back Extension [Av. 1RM up by 0.47%]
18[40] x 6 **
18[40] x 4 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 8.5 hours + 1 hour nap
Soreness: none
Comments: This was a very good workout. I have
decreased the weights so that I can do at least 8 reps.
Measuring my progress I calculated the average 1 Rep Max.
The weather was beautiful today.

Sebi
03-31-2002, 10:42 AM
Today's pic.

rookiebldr
03-31-2002, 08:26 PM
:omg: Just awesome. Keep up the great work Sebi.

MonStar1023
03-31-2002, 09:42 PM
Looking good Sebi, keep it up.

:D:D

Sebi
04-01-2002, 07:48 AM
Thank you, guys. :)

Sebi
04-01-2002, 07:56 AM
_Day 9________
April 1 (Mon)


|_diet____________________________________[list=1] 2 bread sticks // 500ml milk
rice // strawberries // 300ml milk
eggs // broccoli // salad // bacon // 400ml coke
2 slices bread // 400ml milk
cup noodles // 600ml milk

Supplements
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 6.5 hours
Soreness: none
Comments: Gained 3kg [6.6lbs] in the last 6 weeks.
Life is good.
:)

Tryska
04-01-2002, 08:03 AM
nice format sebi! :thumbup:

Sebi
04-01-2002, 08:09 AM
Oh... Thanks. :)

pr3
04-01-2002, 09:30 AM
Sebi,

You don't seem to eat large meals (ex. 2 slices of bread and milk). I worry constantly about eating what and when. You think eating this amount works to gain muscle weight? Plus, how often do you eat (ex. every 2 hours)?

I'm asking because you are aware that I'm struggling with my weight. I'm stuck at 140, and I'm not moving. I try to eat every 3 hours. However, I don't know if I'm eating the right amount or if I'm eating the right foods. I want to make it to 150 (right now) but perhaps I should just use a weight gainer?

Sebi
04-02-2002, 01:29 AM
Carlos, I don't really count calories. I try to eat before I get hungry. You could say it's just milk, but I usually drink more than 3 liters a day. That means more than 1275 kcal only from milk. Another one you might have not checked is the supplements. Tha protein bar contains 270 kcal, and I have 1 to 2 bars a day. If I take only one we are at 1545 kcal. The next one is the shake. 115 kcal per serving at a minimum of 3 servings a day would make as much as 345 kcal. Adding it to the previous we get 1890 kcal. You can see that I consume nearly 2000 kcal without eating any food. Add the calories for food, and you get my daily calorie intake.

Eating before I get hungry worked well for me. And since the longest time you can't take anything is during the night. I hate waking up hungry in the morning. So, every evening I have a good amount of food. Not recommended by many, but it seems to work just right. A weight gainer should be OK for you, if you don't have time to prepare your own meal. Good luck bro. :)

Sebi
04-02-2002, 01:57 AM
_Day 10_______
April 2 (Tue)


|_diet____________________________________[list=1] strawberries // 500ml milk
1000ml milk
500ml cocoa
500ml cocoa
rice // chicken // salad // potatoes // 300ml milk
1000ml milk
cup noodles // 300ml milk

Supplements
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: legs :thumbup: 45 minutes[list=1]Squat
99.5[219] x 10 *
99.5[219] x 8 ***
94.5[208] x 9 ***

Lever Leg Extension
79.4[175] x 10 ***
79.4[175] x 8 ***

Lever Leg Press
113[250] x 10 **
107[237] x 8 ***

102[225] x 8/4

Leg Curl
81[180] x 8 **
72[160] x 9 **
68[150] x 8/4/4
68[150] x 8/3
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 6.5 hours
Soreness: none
Comments: Really hot today. But I don't mind.
Come summer!

ericg
04-02-2002, 07:43 AM
Originally posted by Sebi
|_workout________________________________

:: legs :thumbup: 45 minutes[list=1]Squat [Av. 1RM up by 5.89%]
99.5[219] x 10 *
99.5[219] x 8 ***
94.5[208] x 9 ***

Lever Leg Extension [Av. 1RM up by 3.84%]
79.4[175] x 10 ***
79.4[175] x 8 ***

Lever Leg Press [Av. 1RM up by 4.34%]
113[250] x 10 **
107[237] x 8 ***

[/B]


Hey man what heppened to the squats? I mean you did 219lbs for 10 reps then 8 reps and that second set was more intense?? Than you went down in weight 208 for 9 reps, im not getting the reason for this?

Sebi
04-02-2002, 08:17 AM
Eric, thanks for the feedback.

* = OK set. One more rep might have been possible. It was an intense set though.
*** = Damn good set. The limit. Nothing more was possible.

As you see, I have the most strength doing the first set. During the next one I'm not capable to do the same. The stars indicate how I felt after the set. Not how much I've lifted.

Now I have the weights for every single set precalculated, so that I can do at least 8 reps. The calculation is based on my previous workout.

I already know, that next week I'm going to lift:
1. 243lbs
2. 219lbs
3. 219lbs

ericg
04-02-2002, 10:21 AM
ok thats cool.

are u doing any warmup sets b4 the 243lbs??

Sebi
04-02-2002, 08:10 PM
Well, I ride my bike to the train station, I walk to the gym from the station. And I did 5 reps @ 99lbs as warmup. Next week about the same.

Sebi
04-03-2002, 05:42 AM
_Day 11_______
April 3 (Wed)


|_diet____________________________________[list=1] 2 slices of bread // 600ml milk
1000ml milk
fish // potatoes // salad // 500ml milk
ramen // 1000ml milk

Supplements
3 x protein powder
3 x glutamine
2 x creatine
2 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: chest :thumbup: 44 minutes | Strength Increase: 1.63%[list=1]Smith Bench Press
75[165] x 9 **
65[143] x 9 ***
60[132] x 8 ***

DB Decline Press
24[53] x 10 ***
24[53] x 8 ***

DB Incline Press
26[57] x 7 ***
22[49] x 6.5 ***
20[44] x 6 ***

Cable Fly
70[154] x 9/4
60[132] x 8/4

Pullover
38[84] x 7 **
34[75] x 5 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 9.5 hours
Soreness: none
Comments: Life is good. Slept good amount today.

Sebi
04-04-2002, 06:33 AM
_Day 12_______
April 4 (Thu)


|_diet____________________________________[list=1] strawberries // 500ml milk
3 slices of bread // 300ml milk
cookies // 500ml milk
930ml vegetable juice
pork // potatoes // salad // 1000ml milk

Supplements
3 x protein powder
3 x glutamine
3 x creatine
2 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: calves, delts :thumbup: 44 minutes | Strength Increase: 6.67%[list=1]Smith Single Leg Calf Raise
65[143] x 10 **
65[143] x 10 ***
65[143] x 8 ***

Lever Calf Press
140[309] x 14/4/4

Smith Behind Neck Press
45[99] x 7 **

DB Press
22[49] x 5/2
18[40] x 5.5/2

Cable Bent-over Raise
35[77] x 8 **
35[77] x 8 ***

Smith Upright Row
45[99] x 10 *
55[121] x 7 ***

Smith Shrug
105[231] x 14 **
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 8.5 hours
Soreness: none
Comments: Forgot my shake today. Had a protein
bar instead.
Today's was a good workout, just the DB Press didn't go
as it should have. And I mixed up the weights at the
Upright Row.

Sebi
04-05-2002, 07:02 PM
_Day 13_______
April 5 (Fri)


|_diet____________________________________[list=1] 2 slices of bread // strawberries // 700ml milk
sukiyaki // 600ml coke
800ml milk
250ml milk coffee // cookies
cup noodles // 600ml milk

Supplements
3 x protein powder
3 x glutamine
2 x creatine
0 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 9.5 hours
Soreness: none
Comments: Nice weather today.

Sebi
04-07-2002, 11:16 PM
_Day 14_______
April 6 (Sat)


|_diet____________________________________[list=1] 2 bread sticks // 400ml milk
2 slices of bread // 500ml milk coffee
curry rice // salad // 800ml milk
cup noodles // 1000ml milk

Supplements
3 x protein powder
3 x glutamine
2 x creatine
2 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: arms, abs :thumbup: 35 minutes[list=1]Close-Grip Bench Press
61.5[136] x 8 **

Skull Crusher
30[66] x 8/4
27.5[61] x 8/2

Bench Dip
bw+10[22] x 8 ***

BB Curl
37.5[83] x 10 **
35[77] x 8 ***

DB Preacher Curl
15[33] x 5 ***

DB Hammer Curl
15[33] x 10/4

BB Reverse Curl
25[55] x 10 ***
25[55] x 8 *** (1 cheat)

Lying Leg Raise
bw x 18 **
bw x 10 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 7.5 hours
Soreness: none
Comments: Nope

Sebi
04-07-2002, 11:35 PM
_Day 15_______
April 7 (Sun)


|_diet____________________________________[list=1] 2 slices of bread
cookies // 600ml milk
kimchi nabe // 600ml milk
cup noodles // 250ml milk coffee
ramen // 500ml milk

Supplements
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: back :thumbup: 36 minutes[list=1]BB Bent-over Row
77[170] x 12 **
72[159] x 10 ***
67[148] x 10 ***

Lever Seated Row
73.7[162.5] x 10 ***
68[150] x 8/4
68[150] x 8/4

UG Chin-up
bw x 6/2
bw x 4/2

WG Chin-up
bw x 4/2

Lever Pulldown
79.4[175] x 8/6

Back Extension
15[33] x 8 **
15[33] x 8 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 7.5 hours
Soreness: none
Comments: Not really

ericg
04-08-2002, 07:35 AM
nice back work man!! the chins, is that total/assisted?

Sebi
04-08-2002, 09:27 AM
Hi Eric,

It looks like this:

UG Chin-up
bw x 6/2

6 reps all by myself and 2 placing my feet on a stair-alike, so you could call it forced or assisted. So the total is 8.

The chins was really good, cos last week I only could do 4.5/2 reps. I'm happy. :)

ericg
04-08-2002, 09:32 AM
nice!!

I love chins, great movement

Sebi
04-08-2002, 09:35 AM
I love them too.

Sebi
04-10-2002, 05:57 AM
_Day 16_______
April 8 (Mon)


|_diet____________________________________[list=1]no idea. sorry.


Supplements
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 7 hours
Soreness: none
Comments: Nope

Sebi
04-10-2002, 06:13 AM
_Day 17_______
April 9 (Tue)


|_diet____________________________________[list=1] strawberries // 500ml milk
1000ml milk
2 slices of bread // 500ml cocoa
vegetable soup // salad // potatoes // 400ml milk
800ml milk
cup noodles // 300ml milk

Supplements
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: legs :mad: 43 minutes[list=1]Squat
109.5[241] x 8 ***
99.5[219] x 8 ***
99.5[219] x 8 ***

Lever Leg Extension
85[187] x 8 ***
79.4[175] x 8 ***

Lever Leg Press
125[276] x 8 ***
108[238] x 8 ***
102[225] x 8/4

Leg Curl
81.6[180] x 8 *
77.1[170] x 8 ***
68[150] x 8/4
68[150] x 8/4
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 5.5 hours
Soreness: none
Comments: I was tired during the workout.
The log helped me a lot to stay focused. I did the
8 reps for each set and there was one with 10 reps,
so still an improvement. I need to sleep more I guess.

Sebi
04-10-2002, 06:29 AM
_Day 18_______
April 10 (Wed)


|_diet____________________________________[list=1] rice // 800ml milk
1000ml milk
udon // potatoes // salad // 500ml milk


Supplements
3 x protein powder
3 x glutamine
2 x creatine
2 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: chest :thumbup: 41 minutes[list=1]Smith Bench Press
80[176] x 7.5 ***
70[154] x 8 ***
60[132] x 8 ***

DB Decline Press
26[57] x 8.5 ***
24[53] x 8 ***

DB Incline Press
26[57] x 6 ***
22[49] x 7.5 ***
20[44] x 8 ***

Cable Fly
70[154] x 8/4
60[132] x 10/4

Pullover
38[84] x 6 **
34[75] x 6 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 10.5 hours
Soreness: none
Comments: Workout went good. Life is good.

ericg
04-10-2002, 01:59 PM
Sebi:

Do you perform free weight squats? I thought you were doing smiths?? fogive me if i am wrong

Sebi
04-10-2002, 09:50 PM
Eric-
Now they're always freeweight. I used to do smith squats though.

ericg
04-11-2002, 07:44 AM
Sorry man my mistake!!

John_Galt
04-11-2002, 01:52 PM
Hey Sebi,

I noticed that on your last workout you did DB Incline press twice, and the second time, you upped the poundage a significant amount. I was just wondering why? You seemed to have a lot of intensity in the first set of them (all ***), and then in the next set of them, you were able to push out just about as many reps, with a LOT more weight..

On another note, it is good to see you FINALLY get a decent amount of sleep the other night.. I get tired just seeing how little you sleep each day :p

Take Care,
JG

Sebi
04-11-2002, 08:54 PM
John_Galt-
Thanks for dropping by. Yeah it was time to have a good sleep. :)

As for the sets, sorry, but I don't really get you. The weight I used is not increasing but decreasing.

DB Incline Press
26[57] x 6 *** =26kg[57lbs] x 6 reps
22[49] x 7.5 ***
20[44] x 8 ***

John_Galt
04-11-2002, 10:16 PM
Hi Sebi,

Sorry I wasn't clear earlier.. This is copied from your last workout:


* DB Incline Press
* 26[57] x 6 ***
* 22[49] x 7.5 ***
* 20[44] x 8 ***

Cable Fly
* 70[154] x 8/4
* 60[132] x 10/4

DB Incline Press
* 38[84] x 6 **
* 34[75] x 6 ***


It looks to me like you worked out with 26's, then 22's, then 20's for DB incline, then went to work on Cable Flies, and then came back to DB incline press but now you were knocking out 38's and 34's, and still 6 of them! Maybe they are different excercises but named similarly? Just curious. Thanks.

By the way, I've been reading your journal for some time, and:
a) the formatting is excellent.. it's been through various stages and it just keeps getting better
b) you tend to always go for very high intensity and have had a lot of progress, which I find inspiring
c) I also find your pics a great source of inspiration. You've managed to put on a great deal of mass while staying very lean. I've been lifting for nearly two months now, and I'm a smaller than your earliest pics, but I hope to keep at it and eventually reach your "after" pics.

Anyways, keep up the great lifts and the excellent journal. :thumbup:

Best,
JG

Sebi
04-12-2002, 12:59 AM
John_Galt-

Thanks for your words man.

You are right. It was my fault. There should have been "Pullover" written. Thanks again for your comment. I've edited the part, it should be all right now.

Hope you make good progress. Do you keep, or plan to keep a journal?

MonStar1023
04-12-2002, 06:36 AM
DB Incline Press
* 38[84] x 6 **
* 34[75] x 6 ***

Nice strength man!! Keep it up dude everything is looking good. :D:D

MS

Sebi
04-12-2002, 07:51 AM
MS-

Actually they were pullovers. My mistake. :(

Sebi
04-12-2002, 09:25 AM
_week 3_|_day 5_
April 11 (Thu)


|_diet____________________________________[list=1] 4 slices of bread // yoghurt // 700ml milk
rice // 600ml milk
800ml milk
steak // vegetables // 500ml milk
cookies // 400ml milk
cup noodles // 600ml milk

Supplements
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 7 hours
Soreness: none
Comments: Raining today. :(

Sebi
04-12-2002, 09:38 AM
_week 3_|_day 6_
April 12 (Fri)


|_diet____________________________________[list=1] strawberries // 500ml milk
2 slices of bread // 300ml milk
rice // 600ml milk
egg sandwich // 1000ml milk coffee
chicken // potatoes // salad // 300ml milk
ramen // 300ml milk

Supplements
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: calves, delts :thumbup: 47 minutes[list=1]Smith Single Leg Calf Raise
70[154] x 8 *
70[154] x 10 ***
65[143] x 10 ***

Lever Calf Press
140[309] x 16/4/4

Smith Behind Neck Press
45[99] x 8 ***

DB Press
20[49] x 8/2
18[40] x 5.5/2

Cable Bent-over Raise
35[77] x 11 **
35[77] x 8 ***

Smith Upright Row
55[121] x 8 **
45[99] x 10 **

Smith Shrug
135[298] x 10 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 4 hours :eek:
Soreness: right shoulder a bit sore
Comments: Was a good workout.
Damn the machin's max is 140kg, I only can increase
the reps on calf press. :mad:
Shrugs felt ace with 135kg. Managed to do one more
rep on behind-neck press. Cable raises went good, too. :thumbup:

Sebi
04-14-2002, 10:42 AM
_week 3_|_day 7_
April 13 (Sat)


|_diet____________________________________[list=1] 2 rice // 400ml milk
sekihan // 500ml milk coffee
3 bananas
rice // 400ml milk
2 cans of beer // some snacks
100ml wine // 200ml sake
yakiniku // salad // 800ml milk
cup noodles // 400ml milk

Supplements
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: arms, abs :thumbup: 42 minutes[list=1]Close-Grip Bench Press
61.5[136] x 9/1

Skull Crusher
30[66] x 8/4
27.5[61] x 9/1

Bench Dip
bw+10[22] x 10 ***

BB Curl
37.5[83] x 10 ***
35[77] x 9 ***

DB Preacher Curl
15[33] x 6 ***

DB Hammer Curl
15[33] x 11/5

BB Reverse Curl
25[55] x 8 **
25[55] x 8 *** (1 cheat)

Lying Leg Raise
bw x 20 ***
bw x 12 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 8 hours
Soreness: none
Comments: Again a good workout.
I could add one mor rep to the preacher curl. :cool:
Increased the reps on the leg raises. It was hard.
And I went to a hanami party. Life is good.

Franco
04-14-2002, 11:01 AM
Good work Sebi. I especially like the graph showin the progress:)

Just out of interest what is a hanami party?

Sebi
04-14-2002, 11:04 AM
_week 4_|_day 1_
April 14 (Sun)


|_diet____________________________________[list=1] rice // 200ml milk
3 bananas // 600ml milk
sekihan // 500ml cocoa
tuna onigiri // 500ml cocoa
sushi // 250ml milk coffee
2 bananas // 800ml milk

Supplements
4 x HMB
3 x protein powder
3 x glutamine
2 x creatine
0 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: back :thumbup: 40 minutes[list=1]BB Bent-over Row
89.5[197] x 10 ***
77[170] x 11 ***
72[159] x 10 ***

Lever Seated Row
79.4[175] x 10 ***
68[150] x 8/4
68[150] x 8/8

UG Chin-up
bw x 6.5/2
bw x 4/2

WG Chin-up
bw x 4/2

Lever Pulldown
79.4[175] x 8/6

Back Extension
15[33] x 10 **
15[33] x 10 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 8 hours
Soreness: none
Comments: I was surprised by the progress
I made today.

Sebi
04-14-2002, 11:07 AM
FAngel-
Thanks.
Tha hanami party is a Japanese custom, where people drink and eat under the cherry trees enjoying the blossom. It's fun.

Sebi
04-15-2002, 06:33 AM
_week 4_|_day 2_
April 15 (Mon)


|_diet____________________________________[list=1] 2 slices of bread // rice // 700ml milk
banana // 600ml milk
800ml milk
gyoza // potatoes // salad // 250ml milk coffee
rice // 400ml milk

Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 8 hours
Soreness: none
Comments: Bought a Tanita scale today.
My old scale must have been broken,
I'm now around 85 kg. :) Life is good.
The food section is updated. Check it out.
Link is somewhere above.

Sebi
04-16-2002, 08:05 AM
_week 4_|_day 3_
April 16 (Tue)


|_diet____________________________________[list=1] rice // 500ml milk
1000ml milk
rice // 500ml cocoa
oden // salad // 600ml milk
800ml milk
banana // 800ml milk

Supplements
4 x HMB
4 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: legs :thumbup: 50 minutes[list=1]Squat
109.5[241] x 9 **
99.5[219] x 9 **
99.5[219] x 8 ***

Lever Leg Extension
85[187] x 10 **
79.4[175] x 9 ***

Lever Leg Press
124.7[275] x 10 ***
119.1[262.5] x 8 ***
102.1[225] x 12/4

Leg Curl
81.6[180] x 10.5 ***
77.1[170] x 8 ***
68[150] x 10/4
68[150] x 8/4/4
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 4+2 hours
Soreness: none
Comments: Again I didn't sleep too much,
but this time it seemed to be all right. Had a coffee
right before the workout. And HMB too. I don't know
if it's worth to take it, but I gave it a try. Made good
progress today I guess.

MonStar
04-16-2002, 08:16 AM
Nice journal man, like the chart, very helpful. Extremely detailed too! Keep it up bro. :):)

MS

Sebi
04-16-2002, 08:40 AM
Thanks MS.

ericg
04-16-2002, 08:41 AM
Nice chart man!! Good work getting those poundages up!! Awesome

Sebi
04-16-2002, 08:51 AM
Eric-
Thanks. I find recording my progress helps me a lot to stay focused. This is one of the reasons I decided to do exactly the same exercises each week. Take care bro.

Sebi
04-19-2002, 02:04 AM
_week 4_|_day 4_
April 17 (Wed)


|_diet____________________________________[list=1]n/a


Supplements
4 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: chest :mad: 40 minutes[list=1]Smith Bench Press
80[176] x 8 ***
70[154] x 7.5 ***
60[132] x 8 ***

DB Decline Press
26[57] x 8 ***
24[53] x 6 ***

DB Incline Press
24[53] x 6 ***
22[49] x 6 ***
20[44] x 6 ***

Cable Fly
70[154] x 8/4
60[132] x 18/4

Pullover
38[84] x 5 ***
34[75] x 5 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 8 hours
Soreness: none
Comments: Worst ever chest workout.
Didn't have strength at all.

Sebi
04-19-2002, 02:10 AM
_week 4_|_day 5_
April 18 (Thu)


|_diet____________________________________[list=1]n/a

Supplements
4 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 7 hours
Soreness: none
Comments: nope

Sebi
04-19-2002, 02:47 AM
_week 4_|_day 6_
April 19 (Fri)


|_diet____________________________________[list=1] later
Supplements
4 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: calves, delts :thumbup: 47 minutes[list=1]Smith Single Leg Calf Raise
75[165] x 10 *
75[165] x 9 **
75[135] x 9 ***

Lever Calf Press
140,6[310] x 18/4/4

Smith Behind Neck Press
45[99] x 8 ***

DB Press
20[49] x 8/2
16[40] x 8/2

Cable Bent-over Raise
40[88] x 8 ***
35[77] x ***

Smith Upright Row
55[121] x 10 ***
50[110] x 8 **

Smith Shrug
145[320] x 10 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 7 hours
Soreness: back was sore after shrugs
Comments: Was a good workout.

Sebi
04-29-2002, 10:26 AM
_week 4_|_day 7_
April 20 (Sat)


|_diet____________________________________[list=1] n/a

Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: arms, abs :thumbup: 40 minutes[list=1]Close-Grip Bench Press
64[141] x 10 ***

Skull Crusher
30[66] x 8/4
30[66] x 6/4

Bench Dip
bw+15[33] x 10 ***

BB Curl
37.5[83] x 10 ***
35[77] x 9 ***

DB Preacher Curl
15[33] x 9 *** // :thumbup:

DB Hammer Curl
18[40] x 9/5

BB Reverse Curl
25[55] x 8 **
25[55] x 6 ***

Lying Leg Raise
bw x 22 ***
bw x 12 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 5 hours
Soreness: none
Comments: Didn't update for a long time. sorry

Sebi
04-29-2002, 10:30 AM
_week 4_|_day 8_<---- :)
April 21 (Sun)


|_diet____________________________________[list=1] n/a

Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: ? hours
Soreness: none
Comments: day 8?

ericg
04-29-2002, 10:32 AM
Confusing???

Sebi
04-29-2002, 10:35 AM
Eric, 4 weeks ago I started one day before I should have. Now I just had a rest day in addition, and everything will go as planned.

Sebi
04-29-2002, 10:36 AM
No, it's already five weeks. I have loads to write. :eek:

Sebi
04-29-2002, 10:40 AM
_week 5_|_day 1_
April 22 (Mon)


|_diet____________________________________[list=1]n/a

Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: ? hours
Soreness: none
Comments: I sometimes mix my protein shake with rice. Pretty weird breakfast I guess.

Sebi
04-29-2002, 10:50 AM
_week 5_|_day 2_
April 23 (Tue)


|_diet____________________________________[list=1] n/a

Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
0 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: back :thumbup: 51 minutes[list=1]BB Bent-over Row
94.5[208] x 10 ***
84.5[186] x 8 ***
77[170] x 9 ***

Lever Seated Row
85[187] x 9 ***
68[150] x 8/4
68[150] x 7/8

UG Chin-up
bw x 7/2 :thumbup:
bw x 4/2

WG Chin-up
bw x 2.5/3

Lever Pulldown
79.4[175] x 8/2

Lever Back Extension // changed to machine
79.4[175] x 24
107.7[237.5] x 8 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Weight: 84.7kg
Sleep: ? hours
Soreness: none
Comments: nope

Sebi
04-29-2002, 11:05 AM
_week 5_|_day 3_
April 24 (Wed)


|_diet____________________________________[list=1] n/a

Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: legs :thumbup: 50 minutes[list=1]Squat
114.5[252] x 8 **
104.5[230] x 9 ***
104.5[230] x 8 ***

Lever Leg Extension
90.7[200] x 9 ***
85[175] x 8 ***

Lever Leg Press
107[236] x 10 ***

BB Lunge // new exercise
20[44] x 8 *
30[66] x 8 ***

Leg Curl
90.7[200] x 8 **
77.1[170] x 9 ***
72.6[160] x 9.5/2/1
68[150] x 9/1.5/1.5
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_others__________________________________

Sleep: 8 hours
Soreness: none
Comments: Forgot my belt, and a guy lent me his.

//Ok I'll update the rest tomorrow. Bedtime. :redface:

rookiebldr
04-29-2002, 11:10 AM
Welcome back, I was wondering why you haven't been updating?

Franco
04-29-2002, 12:36 PM
Not sure if you have already answered this but how deep do you squat at present?

Have you posted pics of your legs?

Sebi
04-30-2002, 06:46 AM
Originally posted by rookiebldr
Welcome back, I was wondering why you haven't been updating? Thanks, and I'm sorry. I've been building my home page.

Sebi
04-30-2002, 06:49 AM
Originally posted by FAngel
Not sure if you have already answered this but how deep do you squat at present? Somewhere paralel to the ground.


Originally posted by FAngel
Have you posted pics of your legs? No, not yet. They're weak, but I'm going to post some pics later.

Sebi
04-30-2002, 07:05 AM
_week 5_|_day 4_
April 25 (Thu)


|_diet____________________________________[list=1]n/a


Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
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|_workout________________________________

:: chest :eek: 43 minutes[list=1]Smith Bench Press
80[176] x 5.5 *** :mad:
70[154] x 6 ***
60[132] x 7 ***

DB Decline Press
26[57] x 8 ***
22[49] x 8 ***

DB Incline Press
24[53] x 8 ***
20[44] x 8 ***
18[40] x 8 ***

Cable Fly
70[154] x 8/4
60[132] x 8/4

Pullover
38[84] x 8 *** :thumbup:
34[75] x 8 *** :thumbup:
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

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|_others__________________________________

Sleep: 8 hours
Soreness: none
Comments: Something better than last time, but still missing something. The first rep really pissed me off. My close-grip BPs are getting pretty much the level as my regular ones are at. :eek:

Sebi
04-30-2002, 07:08 AM
_week 5_|_day 5_
April 26 (Fri)


|_diet____________________________________[list=1]n/a

Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

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|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

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|_others__________________________________

Sleep: ? hours
Soreness: none
Comments: nope

Sebi
04-30-2002, 07:15 AM
_week 5_|_day 6_
April 27 (Sat)


|_diet____________________________________[list=1]n/a
Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

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|_workout________________________________

:: calves, delts :thumbup: 51 minutes[list=1]Smith Single Leg Calf Raise
80[176] x 8 **
80[176] x 8 ***
80[176] x 8 ***

Lever Calf Press
140.6[310] x 20/4/4 :thumbup:

Smith Behind Neck Press
45[99] x 8 ***

DB Press
20[49] x 10/3
16[40] x 8/2

Cable Bent-over Raise
40[88] x 9 ***
35[77] x 10 ***

Smith Upright Row
55[121] x 8 ***
50[110] x 8 **

Smith Shrug
110[243] x 20 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

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|_others__________________________________

Sleep: 8.5 hours
Soreness: Shrugs last time was too much. Reduced weight, because my back hurt all week long. Have to be careful.
Comments: Nice workout. Not perfect though.

Sebi
04-30-2002, 07:29 AM
_week 5_|_day 7_
April 28 (Sun)


|_diet____________________________________[list=1]n/a

Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

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|_workout________________________________

:: arms, abs :thumbup: 40 minutes[list=1]Close-Grip Bench Press
71.5[141] x 9 *** // :thumbup: GREAT! I wish, my normal BP would be that good. (currently my max is 80[176] x 8 w/ Smith)

Skull Crusher
30[66] x 9/4
30[66] x 7/4

Bench Dip
bw+15[33] x 12 ***

BB Curl
40[88] x 9 ***
37.5[83] x 8 *** // :thumbup:

DB Preacher Curl
15[33] x 8 *** // :thumbup: All well done. 5 weeks ago I hardly could do 5 reps with these.

DB Hammer Curl
18[40] x 10/4

BB Reverse Curl
25[55] x 6 ***
25[55] x 4 *** // Not that impressive, but I realized, that I didn't have the correct form before. So it's all good.

Hanging Leg Raise // switched to these
bw x 12 ***
bw x 10 *** // Oh well... Next time it'll be better...
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

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|_others__________________________________

Sleep: ? hours
Soreness: none
Comments: Life is good.

Sebi
04-30-2002, 07:31 AM
_week 6_|_day 1_
April 29 (Mon)


|_diet____________________________________[list=1]n/a

Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: off

Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
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|_others__________________________________

Sleep: ? hours
Soreness: none
Comments: Oh, it's GOLDEN WEEK! No work today.

Sebi
04-30-2002, 07:44 AM
_week 6_|_day 2_
April 23 (Tue)


|_diet____________________________________[list=1] rice, milk bread, milk coffee bread, milk vegetable juice chicken, salad, milk

Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
0 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: back :thumbup: 35 minutes[list=1]BB Bent-over Row
104.5[230] x 8 ***
84.5[186] x 9 ***
84.5[186] x 8 ***

Lever Seated Row
90.7[200] x 7.5 ***
68[150] x 8 *** // the next two ones are no drop sets anymore. call me lazy :)
68[150] x 8 ***

UG Chin-up
bw x 8/2 // :thumbup: 6 weeks ago it was only 4
bw x 4.5/2

WG Chin-up
bw x 3.5 ***

Lever Pulldown
79.4[175] x 8/2.5

Lever Back Extension
107.7[237.5] x 14 *
113.4[250] x 8 **
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

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|_others__________________________________

Weight: 85kg
Sleep: 8+1 hours
Soreness: none
Comments: OK, here we are: all is tidy and updated. huh. That was it for today. Tomorrow legs.

Sebi
05-01-2002, 06:13 AM
_week 6_|_day 3_
May 1 (Wed)


|_diet____________________________________[list=1] bread, milk rice, eggs, salad

Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x weight gainer
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: legs :thumbup: 35 minutes[list=1]Squat
114.5[252] x 9 *** // :thumbup:
104.5[230] x 9 ***
104.5[230] x 9 ***

Lever Leg Extension
96.4[215.5] x 8 ***
85[175] x 8 ***

Lever Leg Press
113.4[236] x 8 ***

BB Lunge
30[66] x 8 *
30[66] x 8 **

Leg Curl
90.7[200] x 8 **
81.6[180] x 8 ***
77.1[170] x 8/4
72.6[160] x 8/4
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

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|_others__________________________________

Sleep: 9 hours
Soreness: none
Comments: Really a great wourkout. Fast, and pure pain. :D

Sebi
05-01-2002, 06:28 AM
And here is my log for tomorrow.

Sebi
05-02-2002, 09:23 PM
_week 6_|_day 4_
May 2 (Thu)


|_diet____________________________________[list=1] rice, milk bread, milk banana, cookies, milk coffee, gyoza, ramen rice, milk


Supplements
3 x HMB
3 x protein powder
3 x glutamine
2 x creatine
1 x protein bar
1 x multivitamin
[/list=1]Check > supplements (http://www.wannabebigforums.com/showthread.php?s=&postid=168319#post168319) | food (http://www.wannabebigforums.com/showthread.php?s=&postid=168320#post168320)

* If you don't want to open a new window, drag & drop
to the address line of your browser.


|_workout________________________________

:: chest :thumbup: 40 minutes[list=1]Smith Bench Press
80[176] x 8 *** :thumbup:
70[154] x 7 ***
60[132] x 5 ***

DB Decline Press
26[57] x 9 ***
22[49] x 9 ***

DB Incline Press
24[53] x 8/1
20[44] x 10 ***
20[44] x 6.5 ***

Cable Fly
70[154] x 8/4
60[132] x 8/4

Pullover
38[84] x 8 ***
34[75] x 8 ***
[/list=1]Check > stats (http://www.wannabebigforums.com/showthread.php?s=&postid=168316#post168316) | split (http://www.wannabebigforums.com/showthread.php?s=&postid=168317#post168317) | workout (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318) | stars & colors (http://www.wannabebigforums.com/showthread.php?s=&postid=168318#post168318)

* If you don't want to open a new window, drag & drop
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|_others__________________________________

Sleep: 8 hours
Soreness: none
Comments: OK, This workout was good. I think my bad-chest days are over.

Sebi
05-21-2002, 02:22 AM
OMG sorry guys, it has been more than two weeks. Oh, anyway the last two weeks were nothing near interesting due to rest period (only 5 workout days). But from this week everything is going to get back to normal.

Changes
Everything depends on the train. Now I have a 3 month ticket for the JR line (previous was Meitetsu), and as such the reachable gyms are not the ones I used to go to.

Previous ones:
Naka Nice new gym with many DBs up to 46kg and 2 smith machines. No BBs though.
Biwajima Good one, free weights are ok, DBs up to 26kg, BBs.

From now on:
Tsuyuhashi Old gym, but the best one for legs.
Nakasee above
Nakamura This one is a bit far, but has the best machines, and lots of free weights.

Today I'm going to this last one. :)

Sebi
05-21-2002, 02:33 AM
Gains I made since I came to this board:

Sebi
05-21-2002, 02:41 AM
Most recent pic of me.

Sebi
05-21-2002, 02:50 AM
And another one. The same as my current avatar.

Sebi
05-21-2002, 07:50 AM
Chest 2002/5/21
Workout time: 45
Weight: 84.9


BB Bench Press
70 kg ( 154 lbs ) x 6 // 1RM 81 kg
70 kg ( 154 lbs ) x 5 // 1RM 79 kg
60 kg ( 132 lbs ) x 6 // 1RM 70 kg

DB Incline Press
25 kg ( 55 lbs ) x 10 // 1RM 33 kg
25 kg ( 55 lbs ) x 5 // 1RM 28 kg
20 kg ( 44 lbs ) x 8 // 1RM 25 kg

Dips
(BW) 84.9 kg ( 187 lbs ) x 8 // 1RM 105 kg
(BW) 84.9 kg ( 187 lbs ) x 5 // 1RM 96 kg

Cable Fly
20 kg ( 44 lbs ) x 12 // 1RM 29 kg
25 kg ( 55 lbs ) x 8 // 1RM 31 kg

Pullover
40 kg ( 88 lbs ) x 5 // 1RM 45 kg

DB Fly
12.5 kg ( 28 lbs ) x 10 // 1RM 17 kg

pr3
05-21-2002, 08:26 AM
Welcome back!

BTW, you decided to take a rest period already, how come?

heathj
05-21-2002, 08:31 AM
Holy damn dude..you're looking fooking ripped..and tan :) Nice little graph, hehe...
You look a little bigger then 84 pounds though... ;)

Sebi
05-22-2002, 07:42 AM
Originally posted by pr3
Welcome back!

BTW, you decided to take a rest period already, how come? The reason is simple: to avoid overtraining. And thanks again for your message.

Sebi
05-22-2002, 07:46 AM
Originally posted by heathj
Holy damn dude..you're looking fooking ripped..and tan :) Nice little graph, hehe...
You look a little bigger then 84 pounds though... ;) So you've noticed the tan :D
Thanks for the compliment. lol@84lbs

Sebi
05-22-2002, 07:48 AM
5/22 Training cancelled because of eye infection. Had to visit the doctor. :(

Sebi
05-23-2002, 08:52 AM
Back 2002/5/23
Workout time: 40 min
Weight: 85.3 kg ( 188 lbs )
Sleep: 8 hours
[list=1]
BB Bent-over Row
105 kg ( 231 lbs ) x 8 // 1RM 130 kg ( 287 lbs )
95 kg ( 209 lbs ) x 7 // 1RM 114 kg ( 251 lbs )
95 kg ( 209 lbs ) x 5.5 // 1RM 109 kg ( 239 lbs )

Machine Row
140 kg ( 309 lbs ) x 8 // 1RM 174 kg ( 383 lbs )
150 kg ( 331 lbs ) x 6 // 1RM 174 kg ( 384 lbs )
140 kg ( 309 lbs ) x 6 // 1RM 163 kg ( 358 lbs )

UG Chinup
(BW) 85.3 kg ( 188 lbs ) x 6 // 1RM 99 kg ( 218 lbs )
(BW) 85.3 kg ( 188 lbs ) x 4 // 1RM 93 kg ( 205 lbs )

Pulldown
150 kg ( 331 lbs ) x 7.5 // 1RM 183 kg ( 404 lbs )
150 kg ( 331 lbs ) x 6 // 1RM 174 kg ( 384 lbs )

SLDL
55 kg ( 121 lbs ) x 6 // 1RM 64 kg ( 141 lbs )
55 kg ( 121 lbs ) x 6 // 1RM 64 kg ( 141 lbs )


[/list=1]

Sebi
05-23-2002, 08:59 AM
I had to buy a pair of sunglasses, because my eye hurts so much. I thought they looked cool, :rolleyes: so I've played around a bit. :cool:

ericg
05-23-2002, 09:29 AM
looking good as usualy sebi, keep up the hard work man!, nice glasses

Sebi
05-23-2002, 07:42 PM
Thanks, Eric.

My right eye is really killing me.

Sebi
05-24-2002, 07:08 AM
Shoulders 2002/5/24
Workout time: 40 min
Weight: 85.3 kg ( 188 lbs )


Smith Behind Neck Press
45 kg ( 99 lbs ) x 8 // 1RM 56 kg

DB Press
20 kg ( 44 lbs ) x 8 // 1RM 25 kg
18 kg ( 40 lbs ) x 5.5 // 1RM 21 kg
16 kg ( 35 lbs ) x 5.5 // 1RM 18 kg

DB Raise
12 kg ( 26 lbs ) x 10 // 1RM 16 kg
12 kg ( 26 lbs ) x 7.5 // 1RM 15 kg

Smith Upright Row
55 kg ( 121 lbs ) x 8.5 // 1RM 69 kg
45 kg ( 99 lbs ) x 8.5 // 1RM 57 kg

Smith Shrug
105 kg ( 231 lbs ) x 18 // 1RM 199 kg

Bent-over DB Raise
12 kg ( 26 lbs ) x 14 // 1RM 19 kg
12 kg ( 26 lbs ) x 14 // 1RM 19 kg

Calf Press
141 kg ( 310 lbs ) x 10 // 1RM 188 kg

Sebi
05-24-2002, 08:09 AM
Today I was working out wearing sunglasses. For the first time. It was a weird feeling, because it looked like I wanted to look cooooool. Anyway workout went all right. My right eye still hurts and is oversensitive though. :(

pr3
05-24-2002, 10:55 AM
SOrry to hear your eye still hurts, but at least you are strong enough to get a workout!

BTW, did you get my e-mail on your other account?

Sebi
05-24-2002, 05:49 PM
Sorry, I just noticed. Thanks, and I'll answer it later today. :)

rookiebldr
05-24-2002, 10:14 PM
:thumbup: Sebi, you've really improved from the last set of pics. Tris and shoulders really standing out. I see your comming down in weight, must be the cutting eh.

Sebi
05-24-2002, 11:08 PM
NO! lol
I've never been cutting, and I don't feel the need right now either. :) It was just the break I had.
Thanks for the compliment, you too keep it up!

Sebi
05-24-2002, 11:25 PM
I've marked the two weeks, where I did one week's workout in two weeks. We could call it a rest.

Sebi
05-25-2002, 07:18 AM
Quads, Calves 2002/5/25
Workout time: 40 min
Weight: 85.8 kg ( 189 lbs )
Sleep: 9 hours
[list=1]
Squat
105 kg ( 231 lbs ) x 10 // 1RM 140 kg ( 309 lbs )
105 kg ( 231 lbs ) x 8 // 1RM 130 kg ( 287 lbs )
105 kg ( 231 lbs ) x 8 // 1RM 130 kg ( 287 lbs )

Leg Press
331 kg ( 730 lbs ) x 8 // 1RM 411 kg ( 906 lbs )

Leg Extension
91 kg ( 201 lbs ) x 8 // 1RM 113 kg ( 249 lbs )
103 kg ( 227 lbs ) x 8 // 1RM 128 kg ( 282 lbs )

Standing Calf Raise
70 kg ( 154 lbs ) x 10 // 1RM 93 kg ( 206 lbs )
80 kg ( 176 lbs ) x 8 // 1RM 99 kg ( 219 lbs )
80 kg ( 176 lbs ) x 6 // 1RM 93 kg ( 205 lbs )

Seated Calf Raise
40 kg ( 88 lbs ) x 8 // 1RM 50 kg ( 109 lbs )
45 kg ( 99 lbs ) x 8 // 1RM 56 kg ( 123 lbs )

BB Lunge
30 kg ( 66 lbs ) x 10 // 1RM 40 kg ( 88 lbs )
[/list=1]

Sebi
05-26-2002, 06:18 AM
Hamstrings, Arms 2002/5/26
Workout time: 40 min
Weight: 86.6 kg ( 191 lbs )
Sleep: 10 hours
[list=1]
Leg Curl
54 kg ( 119 lbs ) x 8 // 1RM 67 kg ( 148 lbs )
54 kg ( 119 lbs ) x 6.5 // 1RM 64 kg ( 141 lbs )
48 kg ( 106 lbs ) x 6.5 // 1RM 57 kg ( 125 lbs )
42 kg ( 93 lbs ) x 7.5 // 1RM 51 kg ( 113 lbs )

Dips
(BW) 86.6 kg ( 191 lbs ) x 12 // 1RM 125 kg ( 275 lbs )
(BW) 86.6 kg ( 191 lbs ) x 10 // 1RM 115 kg ( 255 lbs )

Skull Crusher
35 kg ( 77 lbs ) x 6 // 1RM 41 kg ( 90 lbs )

Reverse Cable Pulldown
45 kg ( 99 lbs ) x 12 // 1RM 65 kg ( 143 lbs )
50 kg ( 110 lbs ) x 7 // 1RM 60 kg ( 132 lbs )

BB Curl
40 kg ( 88 lbs ) x 9 // 1RM 51 kg ( 113 lbs )
40 kg ( 88 lbs ) x 6 // 1RM 46 kg ( 102 lbs )

Hammer Curl
17.5 kg ( 39 lbs ) x 8 // 1RM 22 kg ( 48 lbs )

Reverse Curl
25 kg ( 55 lbs ) x 6 // 1RM 29 kg ( 64 lbs )

[/list=1]

Sebi
05-26-2002, 07:42 AM
Tomorrow I'm going to visit another doctor, because my eye doesn't get better. And I don't know... this doc called me today, and said that if anything goes wrong, I should visit her even on Sunday, when she doesn't work. This is totally different from what she said only yesterday: everything is fine, just keep taking the pills, and using the drops. Confusing?

Sebi
05-27-2002, 11:44 PM
No workout today. :(
Doc told me not to mess up with the DBs as long as my eye hasn't recovered.

Bad, bad bad doctor the first one. A bogus doctor. She never told me, that I should retire for a while. Never.

Well, perhaps I don't even look like someone who is involved in lifting weights...

Anyway the weather is nice.

Sebi
05-28-2002, 09:27 AM
My eye is getting better. Slowly...
Eye drops every hour. pfff....

Sebi
05-29-2002, 09:28 AM
today back to the doc. we'll see...

pr3
05-29-2002, 12:36 PM
Man Sebi! I hope you get this "cleared" up...LOL, sorry, had to...

Perhaps the first doc (a woman) didn't want u to stop working out bc she liked u...hmmmm, naahh!:D

JohnnyAutoParts
05-30-2002, 10:16 AM
Hey I checked out your last pic--looking good! Quick question: Is it the photo, or are your legs a lot longer relative to your upper body? I am sorta the same way...it think it has its advantages, because you are trying to pack upper body muscle into a smaller area--making less muscle look like more!

Sebi
05-31-2002, 06:59 AM
Originally posted by pr3
Man Sebi! I hope you get this "cleared" up...LOL, sorry, had to...

Perhaps the first doc (a woman) didn't want u to stop working out bc she liked u...hmmmm, naahh!:D lmao

yaeh, i hope so too, Carlos.

the she doc just didn't realize, that i'll hate her afterwards...