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Thread: ok ok so im gona do this

  1. #1
    Banned Reinier's Avatar
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    ok ok so im gona do this

    i have been keeping a journal for some time on my own comp,
    ill share it with yall now.
    (just dont laugh too hard)

    tuttut

    heres this week:
    Day A 21-11 01
    Smith squat 100 lbs
    Leg curls 50x13
    Leg Extensions 70x9
    Calf Raises 85
    Weighted Crunches 20

    Day B: 22-11 01
    dumbbell Bench 22x8/24x5.5
    Incline Bench 30 16x8
    decline bench 22x7
    Side Bends 28x9
    Wrist Curls 14x8

    Day C: 24-11 01
    deadlifts 65
    Close Grip Chins 10 assistance
    Rowing Movement 45
    Shoulder Press dbs 6x18
    Side Raises 7
    (weighted) crunch 20

    weights are in kilos unless it says lbs.
    when i use dumbbells i only type the weight of one single dumbbell

  2. #2
    Bespoke Super Mod
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    Good work on starting a journal

    I would be interested to see the manner in which you warm up, as well as diet
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
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  3. #3
    Banned Reinier's Avatar
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    i must admit i havent been sticking solid to any diet lately.
    i havent like eaten any just evil foods though and my protein intake has been sufficient.
    heres pretty much my diet but i havent been too disciplined about it lately:

    modified 23-9 2001

    9am- 770 kcals
    milk, 100 kcals
    bowl of cereal, 250 kcals
    sandwich 140 kcals
    130 kcals
    2 eggs 150 kcals
    multivitamin pill

    11am- 608 kcals
    70 gr of peanuts 360 kcals
    2 fruits 248 kcals

    1 pm- 570 kcals
    4 slices ww bread with ham 280 kcals
    290 kcals

    3pm- right after workout 532/150 kcals
    50 gr of whey with water 150 kcals
    2 slices white bread 140 kcals
    nonworkout days
    2 slices 150 kcals

    6pm- 1073 kcals
    veggies (plenty) 123 kcals
    lot of lean meat 500 kcals
    3 potatoes 350 kcals
    Milk 100 kcals
    multivitamin pill

    8 pm- 590 kcals
    70 gr of peanuts 360
    bowl of yoghurt 230 kcals

    before sleeping can of tuna 130 kcals

    would be total of 4270 on workout days and 3900 on non workout days.


    I weigh like 195 pounds now. I`m 6"3 and my bf% is somewhere in between 16 and 20. ill have it measured soon.

  4. #4
    Banned Reinier's Avatar
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    i use warm up sets.
    first i take about half of my 8 rep max and pump that slowly about 6 or 8 times

    then i take 75% of 8 rep max and do that slowly 3 times

    then i take 100% of what i did last week and pump that untill i cant do it anymore. on good days about 2 or reps more than the week before.

    lately i havent been progressing too well(this week and last week)
    probably because i did`n`t get much sleep and my diet wasn`t too good.

  5. #5
    Banned Reinier's Avatar
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    i havent looked at that diet in like months. is it even good?

  6. #6
    Gaglione Strength Chris Rodgers's Avatar
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    Your doing it again. tuttut
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  7. #7
    Banned Reinier's Avatar
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    whoops. sorry.

  8. #8
    Banned Reinier's Avatar
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    heres my arm workout for the 26th of november today:

    Dips 8 reps slow at own bodyweight (still using the assistance platform but without weights)

    skull crushers 2 fucked up sets my tris are always too slammed from dipping to get anything decent off.
    i think i did 55 pounds for 5 reps or so wasn``t ****.
    I always get this same with barb curls and dumb or hammer curls.

    hammer curls 8 reps 26.5 lbs (per dumb, of course)
    only second session in which i do these.

    barb curls same with skulls just that left over bit of crap power used 63 lbs or so for only 5 reps.

    shrugs i dunno if these are placed right guess i should move these to back day but did them dmbbells 66 lbs each for 9 reps

    sleep night before was 8.5 hours

  9. #9
    Banned Reinier's Avatar
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    i made some reforms in my routine.
    Ive also been thinking of changing to a 3 day split and dropping some exercises that arent too necessary. anyway heres the latest:

    Day A
    Smith squat - 3
    Leg curls 2
    Leg Extensions - 2
    Calf Raises - 4
    Weighted Crunches - 3

    Day B:
    Bench - 2 sets
    Incline Bench 30 - 2 sets
    decline bench 2 sets
    Side Bends - 2
    Wrist Curls 3 sets

    Day C:
    deadlifts 3
    Close Grip Chins - 3
    Rowing Movement - 2
    Shoulder Press - 3 Sets
    Side Raises - 2 Sets
    Shrugs - 2


    day D
    dips 2 sets
    Skull Crushers - 3 sets
    Hammer Curls - 2
    Barbell Curls - 2
    (weighted) crunch - 3
    rev wrist curls 3 sets

  10. #10
    Banned Reinier's Avatar
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    Today was Leg day.

    Leg press 8x286 lbs, 5x308 lbs.
    Good! last week was much less weight.

    Leg extension 15x155 lbs. getting too light, the leg extension machine has fixed weights and this is the max.
    i guess ill use one leg at a time next week.
    second set 13x155 lbs or so

    Leg curls pretty much same thing as extensions, fixed weights and getting too light. 13x110 lbs. second set same.

    Calf raises 9x200lbs. when going higher i would fail on grip before failing on calves. Next time i will use the leg press machine for these.
    I did the 200 lbs set for 3 sets.

    weighted crunches i used a 45 lbs dumb crunched it for like 10 reps or so. 3 sets.
    weight was 196.5 lbs.
    a bit more than it would have been if i wouldn`t have had a meal before i worked out.
    Last edited by Reinier; 11-28-2001 at 03:04 PM.

  11. #11
    Banned Reinier's Avatar
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    how come nobody has posted in my journal for some time?

  12. #12
    Gaglione Strength Chris Rodgers's Avatar
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    *posts in pubes' journal*



    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  13. #13
    . Delphi's Avatar
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    Are you doing squats on leg day? They would pre-exhaust your quads so that the leg extensions wouldn't be so easy.

  14. #14
    Party of "No." Tryska's Avatar
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    *roflmao*

    nice avatar and title there, bud.
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


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  15. #15
    Porn Star YatesNightBlade's Avatar
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    Keep at it my dutch friend. We're all watching you.

    Termy is watching your REAL closely.
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    'Over thinking, over analyzing separates the body from the mind'

  16. #16
    Banned Reinier's Avatar
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    Are you doing squats on leg day? They would pre-exhaust your quads so that the leg extensions wouldn't be so easy.

    I would like to do squats but i have no spotter, no squat rack,and no power cage.

    I guess i could do smith squats but i dont like the way they feel.
    so for now im sticking with leg presses, but ill grow out of them soon so then ill physically force the gym trainer to spot me as hes the one who has me train on a leg press with only 150 kgs max load.

  17. #17
    Banned Reinier's Avatar
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    Today was chest day. I got about 7 hours of sleep tonight but i took a 45 minute or so nap just before going to the gym.
    dont really know if that was good extra rest or just a way to get me sleepier in the gym... anyway here how it went:

    Flat bench press 5.5 x 105 lbs (damn, this lift just wont go up)
    8x97 lbs

    incline bench press 10x80 lbs, 7x88 lbs

    decline bench 8x97 lbs, 7x97 lbs.

    Side bends 12x62 lbs, 9x66 lbs

    wrist curls were fucked up, i think im taking them out because of my weird left wrist.
    with my right i can wrist curl 31 lbs 11 reps with the left i would fail after the third rep or so already because the joint starts to hurt. I wrote about my wrist and its **** in a training thread i believe.

    I think ill take them out of my routine because im afraid ill injure my left wrist with them which would prevent me from doing many more important lifts.
    Also getting a good work for my right forearm all the time and ever for my left would give me asymnetry which is very evil.

    I dont really need them anyway, deads and side bends and calf raises and all those holding lifts work them and also i do hammer curls.

    I`m kind of pissed off about my bench. maybe i should rearrange my routine a bit.

  18. #18
    Banned Reinier's Avatar
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    I forgot to mention i weighed in at 91.2 kgs today.(about 201 lbs)
    first time i hit the 200 lbs.
    i drank a shitload of water today and i had a meal before going to the gym, so maybe next time ill be lighter again.

    my routine is currently in training board.

  19. #19
    Bigger fewl
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    Are you fat?
    Squat...Eat...Sleep...Grow!

    Carpe diem

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  20. #20
    . Delphi's Avatar
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    Originally posted by Reinier

    wrist curls were fucked up, i think im taking them out because of my weird left wrist.
    with my right i can wrist curl 31 lbs 11 reps with the left i would fail after the third rep or so already because the joint starts to hurt. I wrote about my wrist and its **** in a training thread i believe.

    I think ill take them out of my routine because im afraid ill injure my left wrist with them which would prevent me from doing many more important lifts.
    Sounds to me like your left wrist already is injured.

  21. #21
    Banned Reinier's Avatar
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    Are you fat?

    well a bit. about 18% i believe.
    I`m tall though, 6"3 and i have a pretty big frame.

  22. #22
    Banned Reinier's Avatar
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    delphi I dunno, that wrist has been kinda sensitive when bent for ever. cant remember it not being.
    still it doesn`t bother me in anything but wrist curls. even holding heavy weights like in deads or calf stuff is no prob. Dips dont either. just cant curl it. dont know what causes this i think maybe its cuz i have one of those ehm one of those little lumps on the tendon that quite some people have.

    i think it may hurt when i wrist curl off the edge of the bench but not when i just stiff my arm and do them. ill experiment with this maybe its not the wrist itself thats painful but the part that rests on the bench
    Last edited by Reinier; 12-01-2001 at 03:44 AM.

  23. #23
    Banned Reinier's Avatar
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    ok so this is my new routine:
    day 1
    Db press 3
    flyes 2
    dips 3
    skulls 2
    hammer Curls 2
    Barbell Curls 2

    day 2
    Leg press 3
    Leg extensions 2
    Leg curls 2
    Calf raises 4

    day 3
    deads 3
    pull ups 3
    one arm rows 2
    bb shrugs 1
    shoulder press 3
    side raises 2


    and this is my new diet:
    1 7:30 am
    havermout
    2 eieren
    multivitamine pil

    2 10:50 am
    dik broodje met vlees

    3 12:50 pm
    pindas
    bruine boterham

    4 15:30
    appel

    5 18:00
    groente
    aardappelen of bruine rijst
    vlees
    multivitamine pil

    6 20:00
    yoghurt

    7 voor slapen
    blikje tonijn

    na trainen (in plaats van 4) 50 gram whey met water, wit brood en wat bruin brood

    o **** yall cant read that..

  24. #24
    Banned Reinier's Avatar
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    btw some measurements as of the first of december:

    full height on bare feet 190 cm 6"3
    upper arms when flexed 36 cm 14"
    Forearms 13"
    Calves 17.5"
    thighs 25.5"
    chest 42" (nipple level)
    judging by mirror (with little experience at that) Im guessing at about 17 or 18% bf.
    top 2 abs show, only veins i can see if i look for them are bicep, forearm, hands(duh) and ****(duh) i can grab quite a handful of crap off my stomach when i sit down though...
    weight was 201 lbs last night but i full of water and i just ate.
    ill post what i weight tomorrow as well, im training earlier on the day.

  25. #25
    Banned Reinier's Avatar
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    Just got back from the gym.

    weighed 90.4 kilograms (199 lbs)
    back day.
    yes finally figured out my form on deads!
    only i use the little plates and im tall so ill put the bar on some of them reebok steps to get the height right next time.
    anyway i finally got the form right (alternating grip does miracles too )
    i did 8x65 kgs (143 lbs) damn what a laugh poundage though. but it was in a way the first time i did them so its ok.

    chinups 8x with 15 lbs of assistance (another laugh of a poundage) well its progressing ok so soon ill be able to get off the bitch chin/dip center with the stupid assistance and do some "real" free chins.

    Seated cable Rows 8x50 kgs (110 lbs) O i was supposed to do single arm dumbbell rows according to my new routine... well ill dot hose next time, for now this was 10 lbs better than last week.

    Dumbbell shoulder press 7.5 x 40 lbs per dumbbell.
    this is ok i only made it to 6 reps with these last time.

    side raises 8x 15 lbs per dumb these were fucked up because of the shoulder press pre exhaustion.

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