Da Don's GonnaBeBig!

[donraja]

woo... Finally made it to the land of the journals lol. Been putting this off for awhile but since exams just finnished and I have some free time I've decided to start my own journal! I've gained alot of weight since I started and im at 5'7" @145lbs. I wasn't sure whether or not I should continue to bulk since I have a bit of bodyfat (can't see abs AT ALL). But after a month of hovering at 145lbs I finally decided to bulk since I don't look that big yet and... since it's the holidays i'll be eating alot anyway.

Goal:
Slow bulk to 160lbs By mid April 2004.

Currently in the middle of WBB Routine #3. Will be using that for about a month or so then i'm planing to switch to HST.

No training today (Friday 12th), too sick. Hopefully tommorow I can do arms. The whole week has been a mess training/diet wise due to exams and being sick. Only managed to do Chest/Back on Monday. Will do Arms before Legs tommorow so that i'll have more recovery time for my arms till they get worked on chest day which will be on Tuesday.

[Saint Patrick]

good luck w/ the bulk

[drew]

Good luck Don. Time to beef up man.

[donraja]

Saint Patrick, Drew: Thanks for the encouragement fellas!

Training Log: Saturday December 13th 2003

In Da Gym
Shoulders, Biceps, Triceps

• Military Press 90x6, 85x7
• Lateral Raises: 20x5, 15x10
• Dips: BW+25x6, BW+25x5, BW+20x7, BW+20x6
• Skullcrushers: 50x6, 48x10
• Barbell Curl: 70x6, 60x9
• Concentration Curls: 30x4, 22.5x8
• Hammer Strength Shrugs: 180x12, 230x10, 250x7
• Static Holds: 70 For 40 Seconds, 60 For 35 Seconds, 50 For 30 Seconds

In Da Kitchen

Total Calories: 2602
Protein: 193 grams (31%)
Carbohydrates: 310 grams (44%)
Fat: 70 grams (25%)

Comments
Although I felt a bit better today, I dont think I shouldve gone to the gym. Felt like throwing up all through the workout and was a bit dizzy (which was probably due to the EC I took 20mins before workout). Oh well, I had fun though.

Weird thing happened in the gym... after my 2nd set of dips my ears and one side of my nose were all blocked so i decided to hold my nose and blow to clear it up... well i blew really hard and tears sorta.....squirted out my left eye.. was weird.. had to go look in the mirror to see if everything was still in place LOL.

Looking forward to legs tommorow!

[Saint Patrick]

In Da Kitchen

Total Calories: 2602
Protein: 193 grams (31%)
Carbohydrates: 310 grams (44%)
Fat: 70 grams (25%)

LOL I'm cutting on the same # of cals (more fat/protein, less carbs though).

You may want to drop the EC for a while, I don't think it'll help you a whole lot while bulking.

[donraja]

Saint Patrick: lol thats funny. although im not sure if this amount of calories will allow me to gain 0.5 to 1lb a week yet, im just experimenting for now. I may up it another 200 cals next week. As for the EC, i just take it once a day and only on the days I workout for the extra energy boost, would it still be detrimental to my bulk?

[drew]

Yeah, the EC probably won't help your bulk at all. Even taking it once a day. I would drop it, or watch your weight and increase your calories to balance it out.

[donraja]

Drew: I'll try to up the calories a bit to make up for the EC.

Training Log: Sunday December 14th 2003

In Da Gym
Legs

• ATF Squats 130x6, 130x10
• Leg Press: 225x6, 225x10
• Walking Lunges: 25x6, 20x10
• Seated Calf Raises: 50x2
• Standing Calf Raises: Skipped

In Da Kitchen

Total Calories: 2500
Protein: 180 grams (30%)
Carbohydrates: 295 grams (44%)
Fat: 72 grams (27%)

Comments
Not that sick anymore, just a slight runny nose and a cough.

Leg day went well except for the Calf workouts. I had EXTREME cramping in both of my calves on the first set of seated calf raises. I reduced the weight and tried again and it didn't even help. I think the cause of it might be due to the fact that im not getting enough potassium too much sodium in my diet thus causing an electrolyte imbalance.

Calories a bit low today.. must eat more tommorow!

[drew]

Nice leg work Don. You might want to try your standing calve raises first, and make sure to stretch them, especially after squats.

[donraja]

Drew: Thanks! Was a great workout. Had a new PR on the leg press! I'll give the calves a try before everything else. Have you ever tried it? Does it affect the rest of your training at all?

Training Log: Monday December 15th 2003

In Da Gym
No Training Today

In Da Kitchen

Total Calories: 1772
Protein: 110 grams (26%)
Carbohydrates: 260 grams (57%)
Fat: 33 grams (17%)

Comments
Calories recorded were right before I went to Denny's, which was around 11pm. I had 4 chicken strips, hash browns, corn and one and half glasses coke.

My belly sticks out soooo much when i eat something... its really discouraging... i always feel fat. argh! I guess its because i'm carrying most of my bodyfat in my stomach and lower back.

[drew]

Well, you really want to do your big lifts first, which is why you should do calves last. But try it and see how you like it. It's all about what works best for you. Keep it up man.

[Dedicated]

Hey nice journal, goodluck with your goals.

[clvmike19]

Lookin good man.....now back to eating.

[donraja]

Drew: hmm.. i think i rather do my big lifts first. If anything i'll just do them on their own day.
Dedicated: Thanks!
clvmike19: Thanks man! I definitely gotta get my eating on!

Training Log: Tuesday December 16th 2003

In Da Gym
Chest and Back

8 To 12 Rep Scheme

• Incline DB Press: 50x7, 40x11
• Dips: BW+15x9, BW+15x9
• Flat Flyes: 30x8, 22.5x9
• Deadlifts: 165x10, 165x9
• Barbell Rows: 105x9, 100x9
• T-Bar Rows: 65x8, 55x9

In Da Kitchen

Total Calories: 2103
Protein: 176 grams (36%)
Carbohydrates: 244 grams (43%)
Fat: 46 grams (21%)

Comments
Was so gloomy and rainy outside that i slept all frikken day. Being SORE as hell from Sunday's leg workout didnt help either. Since i slept so much i didnt get to eat a whole lot.

Workout kicked a$$ though! Except for the Incline Dumbbell Bench Press, which kinda sucked.

Well today a lil arguement with my workout partner. We basically do the same routine but he doesn't do free weight squats, deadlifts or barbell rows. He always says it's gonna mess up his back. So today we separated and I went to do my deadlifts. I usually take my time (doing warm up sets, checking form alot) before i do my actual set. Now I finnished my first set and I was feeling kinda dizzy so i was leaning against the squat rack and he goes "YOU'RE NOT DONE YET!? I just did 4 sets of pulldowns and 3 sets of pec-dec flyes." And i'm like "man wtf? i had to warm up and im feeling dizzy, so im taking a break" then he says "Deadlifts are waste of time.. you shouldnt have to rest so long between a set.. if you do then its not an excersise and thats why i'll never do them." And I wasnt in the mood to argue anymore so i just said that he should try them and then talk.
But I guess i do take a while between sets on my deadlifts... about 3mins or so. I dont think its that bad?

[drew]

Looking good man.

Don't listen to your friend. Deadlifts are a great massbuilder and will strengthen the back greatly. 3 minutes is fine for a rest. Sometimes I need more than that. With 2 sets and a warmup, it can take me 15 minutes for deads.

[donraja]

Drew: Yeah.. i take about that long as well for my deads. And I never planned on listening to him lol.

Training Log: Wednesday December 17th 2003

In Da Gym
No Training Today

In Da Kitchen

Total Calories: 2370
Protein: 184 grams (33%)
Carbohydrates: 284 grams (44%)
Fat: 56 grams (23%)

Comments
Slept alot during the day again. Guess it was because i didn't fall asleep until 4am last night and woke up at 10:30am.

Did some grocery shopping tonight. Hopefully, i'll be eating more tommorow.

[donraja]

Training Log: Thursday December 18th 2003

In Da Gym
Legs

8 - 12 Rep Scheme

• Squats: 135x8, 135x9
• Leg Press: 230x9, 230x9
• Barbell Lunges: 45x12, 45x8
• Seated Calf Raises: 40x7, 40x10, 40x10
• Standing Calf Raises: 150x10, 100x25

In Da Kitchen

Total Calories: 2221
Protein: 152 grams (28%)
Carbohydrates: 205 grams (35%)
Fat: 90 grams (37%)

Comments
Sleep sux a$$ once again! Didn't fall asleep until 4:30am or so... got out of bed at 1:30pm!

Leg workout was great today. Only thing, there were no girls at the gym tonight... that was a first. I guess cause it was a bit chilly tonight so the ladies stayed home lol. HOWEVER, my calves are way better. There was SOME cramping but not as bad. I started to supplement with Potassium Citrate today, so im guessing that's working.

Went to mall bought my mom a mp3 cd player for her SUV. Gotta do more xmas shopping tommorow. GRrr.. I hate xmas... such a commercialized holiday.

[donraja]

Training Log: FridayDecember 19th 2003

In Da Gym
Shoulders, Triceps, Biceps

8 - 12 Rep Scheme

• Military Press: 90x7, 85x7
• Lateral Raises: 17.5x8, 17.5x10
• Dips: BW+25x7, BW+15x8
• Close-Grip Bench Press: 110x7, 100x6
• Barbell Curl: 65x8, 60x10
• Hammer Curls(With 21lb Hammer Curl Bar): 51x8, 51x9
• Hammer Strength Shrugs: 200x12, 235x10, 250x7
• Static Holds: 70lbs for 20 Secs, 60lbs for 35 Secs, 50lbs for 30 Secs

In Da Kitchen

Total Calories: 2363
Protein: 116 grams (21%)
Carbohydrates: 306 grams (47%)
Fat: 82 grams (33%)

Comments
Workout kinda sucked... wasn't really into it.. guess i shouldnt have gone today. I was supposed to workout Saturday but i was bored so i just went today.

The weirdest thing happened while i was there though... This guy that i see almost everytime i go to the gym was there. He's very quiet and walks around with a notebook like me (we're the only ones that do this). So i thought he was pretty cool. However, today i was doing my close-grip bench press on a bench next to him. He was just sitting on the bench staring at the bar for some reason. I finnished my set and go over to do my hammer curls and he suddenly just jumps up off the bench and starts walking briskly towards one of the mirrors in the gym while taking his shirt off. Then he proceeds to flex his chest muscles sayin "YEA" "YEAH" with each flex.... everyone was like...

[donraja]

Haven't been posting in awhile... guess i was lazy. Anyway, i'm preparing for my first HST cycle. I tested my 15 rep maxes today.. damn HST is some serious sh!t! Anyway, here's how it went:

• Squats: 115x12
• Leg Press: 205x15
• Flat Bench Press: 115x10
• Dips: BW+20x8
• Deadlifts: 145x15
• Barbell Rows: 85x15
• Shrugs: 205x15
• Military Press: 75x8
• Lateral Raise: 15x10
• Seated Rear Lateral Raise: 5x15
• Barbell Curl: 50x15
• Close-Grip Bench Press: 90x15
• Standing Calf Raise: 120x15
• Weighted Crunches: 5x15
• Hanging Leg Raises: Body Weight

I have made some adjustments to the weights because i was not able to complete 15 repitition or the excersise felt too easy. Here are the adjustments:

• Squat: 110 lbs
• Flat Bench Press: 110 lbs
• Dips: BW+10 lbs
• Military Press: 65 lbs
• Lateral Raise: 12.5 lbs
• Seated Rear Lateral Raise: 7.5 lbs
• Weighted Crunches: 10 lbs

Diet's been ontrack for the past few days.. a bit of junk food but at least im getting enough calories.

[drew]

Great work Don, keep it up.