Another Journal.......

[c_8nOM]

July 18th 2001

Here's another journal of mine.
However, this time i will keep on writing stuffs in here...
My goal is to get up to 175~180 by end of october which will be one year since i started working out..
I started at 115lb and now i am at 154lb.. it's really 20 more pounds to go... I have a lot of time so it is possible.

Diet
will be eating 3000kcal + more (little craving of junk food) and will move up as if i need more.

Training
Keeping low rep, mid-low volume training until maki gives me a program.. lol come on STAGG!! lol j/k

Current Status and lifts
Incline Bench Press - 155lb x 6 (haven't done Flat for a while)
Pull ups - BW x 7
Dead Lift - 265 x 6
Squats - 275 x 6

[Ironman15]

I don't want to screw up your journal or anything, but I myself also started at 115 lbs, however this is only like the begining to my new workout and diet. I'm up to like 119, but I was just wondering when you were around 115 how many calories did you start eating daily? and how often did you workout? Thanks.

[c_8nOM]

I dont know.. i can't remember.. i just ate anythin..
I just ate anything with protein and good carbs...
prolly topped around 3000kcal~4000kcal .. sure i gained fats along with it, but funny thing is that as u train it just disappears even u dont try...

[c_8nOM]

Rest Day
Weight - 154lb in morning after the dump.

Diet
Meal 1 - 1Cup Oats, 1Scoop Simplywhey, 6Egg whites, 1 whole egg, 1 banana
550kcal, 40g animal protein

Meal 2 - 1Cup Oats, 1Scoop Simplywhey, 150g Chicken Breast
500kcal, 50g animal protein

Meal 3 - half cup Beans, 150g Chicken Breast, one cup rice
550kcal, 38g animal protein

Meal 4 - half cup Beans, 150g Chicken Breast, 3/4 cup rice
450kcal, 38g animal protein

Snack - 200ml Vanila Ice Cream
220kcal

Meal 5 - Wendy's 1/2lb Hamburger w/o mayo
560kcal, 38g animal protein, 12g sat fat

Meal 6 - 2Scoop simply whey, 50g chicken breast(left over), 2tbsp PB
360kcal, 30g animal protein

Total - 3190kcal, 234g animal protein(net protein 250+)

I dont have "set" diet for bulking.. just eating as clean as possible, as much as possible without getting sick.

Sleep
it's midnight... i'm gana get up at 9:00

[c_8nOM]

July 20th,2001
Haven't updated it for a while, but hell here it is.

Training
Got a new program From Maki.. Looks lil weird, but he gurentees it so i'm giving it a shot!!.. i'm starting next week.. I was going to take an another day off but i did some benching.

Incline Bench - 155lb x 7, 155 x 6
Incline DB bench - 55lb x 8, 55lb x 6
Fly - 32.5 x 7, 32.5 x 6

Diet
Could'nt Eat that much because i took ROAD TEST!! lol dat's rite! Now, it is legal for me to DRIVE~!!!

Meal1 - 1Cup oats, 1 Banana, 6 egg whites, 1 whole
Meal2 - 50g malto, Creatine mix, 40g Protein
Meal3 - 150g Chicken Breast, 3/4 Cup oats
Meal4 - 150g Chicken Breast, 1/2 Cup oats
Meal5 - 7Egg whites, 1Whole, 3/4 Cup oats

Assume around 2600kcal..

Routine
Tempo is 1,0,1 in all exercises

Monday
Squat
1 set of 6 reps
1 set of 12 reps
Leg ex
1 set of 25 reps
Shoulders
1 set of dumbell presses for 6 reps
another set for 12 reps
1 set of Lateral raises for 20 reps

Wednesday
Chest
Incline bench
1 set of 12 reps
Incline Dumbell
1 set of 8 reps
Cable crossovers
1 set of 30 reps
Back
1 set of wide grip chins (as many) rest 20 secs
then do 1 set medium grip (as many) rest 20 secs
then do 1 set of close underhand grip (same as above)
then do 1 set of wide grip lat pull downs
Repeat this 3 times resting 2 mins

Friday
Triceps
2 sets of incline overhead extensions using the eazy curl bar for 12 reps
1 set of dips for 8 reps
Cable press down using a incline bench seated
15 reps for 1 set
Biceps
1 set of barbell curls for 4 reps
Preacher curls, 2 sets of 8 reps
hammer curls , 1 set of 12 reps
Concentration curls, 1 set of 25 reps
Calves
2 sets of 25 reps using a 2,2,3 tempo

Cheers.

[Mystic Eric]

oh geez man, don't listen to maki. i mean, ever since i started one of his routines, i've lost 10 pounds and gotten much weaker!!!

[c_8nOM]

yeah .. Maki is Full of @!$(*....... ..

[c_8nOM]

July 23rd
Training
As shown up there, i worked legs today.
Squats 6 reps - 265lb ( felt like i could do 275 )
Squats 12 reps - 235lb
Leg Extension 22reps - 100lb ( couldn't do 25reps )
DB shoulder press 6reps - 45lb
DB shoulder Press 14reps - 30lb (gotta raise it)
Later raises 18reps - 20lb ( couldn't do 25reps )

Although it took only 30~40 minutes, it was GREAT workout. I think i'll love this routine.. But i'll see. It is 24th today and suprisingly my legs are sore as hell...

Diets
Meal1 - 1cup oats, 1scoop protein, 7eggwhites 1 yolk
Meal2 - 1Cup oats, 150g chicken Breast
Meal3 - 90g malto, 35g protein
Meal4 - Red Devil chicken Club w/o bacon, 10~15 strips of fries
Meal5 - 1Can Tuna, 3/4 Cup oats
Meal6 - 1Cup milk, 2scoop protein powder, PB

It wasn't bad..
7 out of 10

[c_8nOM]

Training
Arms
Incline OH press with EZ - 55lbx 12, 55lb x 12
Dips
Cable Press down
BB Curl - 75lb x 4
Preacher curl - 45 x 8, 45 x 8
Hammer curls - 32.5 x 12
Concentration curls - 22.5 x 23

Diet
Not Great, I was out of Chicken and Tuna.. so i could not consume that much protein, But i ate more carbs to fill up the calories

[c_8nOM]

Training
My legs were DEAD tired so i couldn't do squats... i couldn't even do 3reps of 265 ... felt weak.!!

Shoulders
DB Press
- 52.5 x 6
- 32.5 x 12
Lateral
22.5 x 23

Diet
Not bad..


I'm getting a car soon!! ... like end of this week of something.. yay~

[c_8nOM]

Another good workout.

Chest
Incline BP - 135 x 12
Incline DBP - 52.5 x 8
Flys - 22.5 x 30

Back
WG Pullup - 2,2,2
REG Pullup - 3,3,2
Palm face pull up - 4,3,3

Diet
Went out with my girlfriend so couldn't eat as often.. but it wasn't that bad

Meal1 - 1cup oats, 6egg whites, 1whole
Meal2 - 1cup oats, 150g Chicken Breast\
Meal3 - 70g carb, 40g protein
Meal4 - Wendy's Chicken Salad, 1/4 single burger
Meal5 - Chicken Wrap
Meal6 - handful of nuts, tuna

[c_8nOM]

August 6th
Training
I didn't feel like working out at home at all so i went to the GYM instead. I had a great workout!

Squats - 265 x 6
Squats - 225 x 12
Leg extension - 100x 22
Shoulder DB Press - 50 x 8
- 35 x 12
Lateral Raises - 15 x 25

Diet
Because of work, i could not eat as much!! and i feel like i'm losing weight!! (strength did not go down so it's all good)
Meal 1 - 1cup oats, 8eggs(2whole)
MEal 2 - 1cup shreddies(whole wheat) + cup of milk, Chicken Breast
Meal 3 - 50g Malto, 30g Protein
Meal 4 - Chicken Breast, 2slices of bread
Meal 5 - Chicken Breast, 2slices of bread
Meal 6 - Half can of tuna, one scoop protein, 2whole eggs

[c_8nOM]

August 13th, Monday

Could not lift yet. I'm planning to lift around 7:30 so...

[c_8nOM]

August 14th
Training
Ok i was going to do some squats last night but i couldn't so here we go..

Squats - 265 x 7, 235 x 12
Leg Extension - 100 x 22
DB shoulder Press - 50 x 8, 40 x 12
Lateral Raises - 17.5 x 27

Diet
It wasn't great but acceptable..

Sleep
8hours good..
I couldn't sleep that much these days cuz of work.. but i'll get it on weekends..!

[c_8nOM]

August 19th

I was in Toronto for 2 days( good cuz it was my rest days anywayz ), I couldn't eat as frequently but ate as much as possible.

Training
Squats - 275 x 6, 225 x 12
Leg Extensions - 90 x 25
Shoulder DB press - 50 x 7, 40 x 12
Lateral Raises - 20 x 22

I couldn't do very well on 12 reps squats.. I think my trip sort of influenced my energy level. *stupid Airplane foods..yuk*

Diet
Overall, good.

[c_8nOM]

Training
Incline OH press - 90x 10, 90 x 11
BB Curl - 75 x 5
Hammer Curl - 35 x 12
Preachur curl - 55 x 8
Hammer curl - 35 x 12

Diet
Didn't have Chicken Breest so i ate Steak and Tuna instead and more eggs.. lol

[c_8nOM]

Training
Squats - 275 x 7
Squats - 245 x 12
Leg Press - 540 x 22

I couldn't do Shoulder workout cuz i didn't have much time and my tris were still sore...

Diet
Went golfin after workout..
Meal1 - 1cup oats , one muffin, 8eggwhites, 1whole egg
Meal2 - 3/4 cup oats, 1 cup milk, 150g chicken Breast, 2Tbsp PB
Meal3 - 50g Maltodextrin, 30g protein
Meal4 - 8egg whites, 1cup oats. 1whole egg
snack while golfin - 100g beef jerkey
Meal5 - 15 sushi, chicken breast
MEal6 - 1cup milk + protein powder, 2whole eggs

3000kcal i assume with 200+ protein.
Better straighten out my diet... though i think it's pretty good..

[c_8nOM]

I feel kinna bad to say this, but i didn't like maki training regimen... I Tried to follow so far but i did not progress on any of my lifts... just a little bit..
I am thinking of making one new diet, and training.
2 months more bulking and i'll be at 160lb.. and will cut down to 145lb.

[c_8nOM]

Training
Incline Bench PRess - 135 x 12
Incline DB press - 55 x 7
Fly- 60 x 20

Diet
meal1 - cup of oats, 8eggwhites, 1whole
Meal2 - 1/4lb burger at wendy's, chicken salad
Meal3 - 50g carbs, 30g protein
Meal4 - 2cups green beans, chicken breast
Meal5 - 1cup green beans, 1/2 chicken breast
Meal6 - 8pc sushi, 150g sashimi (raw fish)
Meal7 - 8egg whites, 1whole

[c_8nOM]

Training
Leg day today

Squats - 2 warm up sets. 275 x 6, 275 x 4(got stuck ), 245 x 12
Leg Press - 540 x 12
SLDL - 185 x 7, 185 x 6
Calf raises - 270+BW x 8, 270+BW x 7

Diet
Meal1 - 1cup of oats, 1/2 scoop protein, 8egg whites, 1 whole egg
Meal2 - 1/2 cup of oats, 1 sweet potato, 100g fish, 7egg whites
Meal3 - 1cup beans, 1 chicken breast, 1sweet potato.
Meal4 - 1 Power Bar protein+, 1 english muffin, 1scoop protein
Meal5 - Not sure but i guess 2 slices of pizza, 1 chicken breast
Meal6 - 8 egg whites, 1 whole

[c_8nOM]

Rest Day
Rest day today..
BTW., Latty.. u're going down..lol

Meal1 - 1cup oats, 1 eng muffin, 8egg whites, 1 whole
Meal2 - 50g Whole wheat bread, 150g chicken
Meal3 - 1/2 cup pasta souce(1tsp oilve oil in it), 1Cup pasta(dry measure), 150g chicken breast
Meal4 - Wendy's chicken salad, 1/4lb burger w/o mayo
Meal5 - 1Cup beans, 1/2 cob corn, 150g chicken breast, 1 whole egg
Meal6 - 1 can tuna, tofu soup

I made up some new training routine and etc..
but i'm too lazy to post it..
U guys will see it as days pass

[c_8nOM]

Training
Deadlift day.

Deadlift - 225 x 8, 275 x 5, 305 x 2, 350 x 1, 355 x 1, 360 x 0.5(?)
WG Pull down - 135 x 8 x 2
Barbell curl - 70 x 8 x 2
Hammer curl - 33 x 10 x 2

Great workout..
First time trying out Max for deadlift.. But it's working ok.....

LATTY u just wait and see!!

Diet
Meal1 - 1 Cup oats, 1cup egg whites, 1 whole
Meal2 - 1 cup pasta, 1/2 cup tomato sauce, 150g chicken breast
Meal3 - 75g malto, 50g protein
Meal4 - 1cob of corn, 6egg whites , 60g chicken breast, 3 strawberry wafers
Meal5 - 1 cup pasts, 150g chicken Breast
Meal6 - 1 cup egg whites, 1 whole

[c_8nOM]

Whew.....
Got back online and writing some Journal

Squats - 275 x 8, 325 x 4, 365 x 2
Deads - Haven't done 'em since last one
Bench - 185 x 2, PATHETIC!!!!!!!!!!!!!!!!!!

Allrite dat's about rite..

I'm doing Deads tomorrow and i'm soo excited..
Gotta get some sleep first..

Nite!

[c_8nOM]

I admit!!
I have slacked off a little bit....
I DID goto gym and stuff but i didn't follow my schedual which was made for power lifting stuff...
But from now on i'm getting back on it..
hopefully i still have my old max....

[Chris Rodgers]

It's simple. You slack, you lose. What am I saying, you gonna lose anyway biatch!!!