This is going to me my final journal. I will not be changing this one everytime i change routines. I am also planning to get onto a routine that will not change. This routine will be like Belial's. I will be using his journal for reference, as well as everyone elses comments.
Weight:169 BF: ~13% i believe
I will post pics as soon as i get my camera back.
I will be trying to follow a diet similar to this:
meal 1: ~500 calories, low GI carbs and protein
meal 2: (pre-workout) ~200 calories, carbs and protein
meal 3: (post-workout) ~650 calories, carbs and whey
meal 4: ~550 calories, low GI carbs and protein
meal 5: ~800 calories, carbs, protein, some fat
meal 6: ~400 calories, carbs, high protein
meal 7: ~400 calories, EFAs, very low GI carbs, protein
My current lifts are:
DB Bench- 85x6
DB Row- 90x5.5 ?form?
BB curl- 85x4.5
Back Squat- 225x4
I want to gain about a pound a week. I would like my squat to be at 260x4, deadlift at 340x4, and bench at 100lb dumbells by december.
OH DB press- warmup40x5 50x5
50x9 (failure) 45x6.5 (failure)
I havent done these in a while, and i didnt have a spotter. It sucks because i have to kick them up to my shoulders, and then press them. THe first rep is the hardest, and is the one that limits the weight i do.
Do you guys have someone help you on the first rep, or put them on your shoulders for you?
Standing BB Press- 85x8 90x5.5
Deadlift- Warmup 135x5 225x4
My grip is what limited me on these, it was my grip that was failing, not my back. I did these 3 inches off the floor, next time i am going to try them off the floor.
BB shrug- 225x5 205x7
Form may not have been so good on these, i will try better next time.
DB shrug- 85x6
Not too bad workout. I was trying to find the correct weight for DB presses, and they will be better next week.
My grip is shitting me on the Deadlift. I havent done them all summer, so my grip has become weaker. I will fix this in time to come. MY shrugs also were not very good.
diet Not too bad, ate slightly too little, so i had 2 slices of pizza with my tuna for lunch, and i had chilie for dinner.
sleep 11 hours
Heya man. Quick comment... if you're following my routine, you're going to be hitting the triceps pretty hard in a few days... so the overhead pressing should be kept short and sweet. I'd do a single warm up set, and one or two work sets, usually short of failure. Maybe do some lateral raises to finish them off.
I should catch you on IM some time. Best of luck!
"Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
"Alex is all knowing and perfect"-----Jane (loosely paraphrased)
Current mile time: 4:23
Century races: 3
Current supps: http://www.atlargenutrition.com/prod...covery/results
Ya i was feeling that i did too many sets of OH presses. I hadnt done these in a while though, so i was trying to get the right weight. I will do 1 warmup and 1-2 heavy sets now. THanks Belial. I am going to be following your routine as closely as possible man. i was gonna do lat raises but, i felt i did too many presses and that my shoulders had enough work.
do you do the OH presses by your self, or do you have someone
help you get the weight up and with the first rep?
all comments are welcome and greatly appreciated. Belial if you could read my journal every once in a while and comment it would be really helpful.
Last edited by Titan; 08-18-2002 at 12:19 AM.
Good luck Titan. Keep something in mind: Belial's split and routine works for him. Not for you or for anyone else. It COULD work for other people but overall it worked for him. I personally tried it and it didnt work for me at all.
I am not trying to discourage you from giving B's routine a go, all I am saying is that you might have to modify it to fit your own personal needs, etc. Good luck.
if it doesnt work then i will modify it. What is it that you feel should be modified.
Belial, your shoulders dont interfere with chest day? you are only getting one day rest inbetween.
Exactly that Titan. My shoulders and triceps would easily get overtrained.
***** Shoulders would still be hurting from Saturday's session which would f*ck up my chest and triceps day. Belial doesnt currently use OH presses which would help with this split though.
***** My traps always get a little DOMS from back day. So hitting up deadlifts here would not only f*ck up my traps, but my I feel deadlifts some in my lats - which would be very sore from back day on Thursday.
Just my $.02.
my shoulders arent that sore right not, but my traps, and upper lats sure as hell are. I will see how this week goes, and what belial says, before i change anything, i will for sure be reducing the shoulder volume.
Good day today
sleep 10 hours
My traps and upper back are pretty sore. Tomorrow is chest, yippie
Bench- 135x6 155x4 185x9
195x4 (failure) 185x3 (failure)
Cable crossover- 50x10 60x7 (failure)
Reverse grip bench- 95x7,5.5
I hadnt benched for a while, so i was not sure how much weight i could do. I had only done dumbells for a while. I think i chose the weight ok. I will try for 200 next week.
My back was pretty sore, so that may have affected my workout
diet Good, had a post workout shake
sleep 10 hours
Back squat- 135x5 165x5 195x4
215x4 (fail) 205x4 (fail)
WEak squats... hopefully these start to improve
front squat- 135x8,7
I did not know how to hold these on my shoulders, so i dryed with a crossed grip, but it hurt very much on my shoulders. I am going to try to look up how to do these. It tore the **** out of my front delts.
SLDL- 205x9 215x6
Leg Press- 360x7,3 Quads were fried by this time in the workout.
Standing calf raise- 180x12 155x9 135x9
diet good, post workout shake, and had sloppy joes later on at night. Did not get in as much water as usual.
sleep 10 hours
Treadmill: 30 minutes, 45 MPH, 1-3% incline
Ab machine- 115x5 110x6 100 triple drop set
LEGS ARE KILLING ME... JEBUS.
Diet good, had 1 bowl of cocoa puffs for breakfast, at my friends
sleep 9 hours
Pullups- 0x5 20x6,5,5
2 sets shrug ups with 20 lbs
DB Rows- 85x7, 7(fail),6(fail)
BB Row- 95x7, 125x7(fail), 115x8(fail) Trying to get the form correct, i am not sure if i am doing these correctly, i am hitting right in the center of my sternum.
Curls- 60x8,8 90x3.5 80x6 70x10
I walked like 6 miles today, not for excerize but because i am not allowed to get my liscence untill i can pay for my own insurance.
Diet good, no post workout shake, had eggs, oatmeal, and a slice of bread
sleep 7 hours... had to wake up for my great walk
Last edited by Titan; 08-22-2002 at 09:17 PM.
Went for a little walk today... also for transportation.
TO THE DENTIST!!!
He put these horrible little rubber bands between my teeth. They are slowly prying them apart, so he can add even more horrible things onto my teeth next week... BRACES!!
Omg these little ******* are painful, hurts to eat cheese for gods sake. I am interested to see how much more painful this gets.
Diet Not bad... i had to eat 2 cans of soup for one meal, 50 protein ~100 carbs. That probably wasnt too good.
sleep 11.5 hours what can i say, summer!
DB shoulder press- 40x5x2 55x5 (fail) 50x7 (fail)
Standing BB press- 95x8
Deads-135x5 225x5 280x5,3
Shrug (Db)- 90x11,6 85x7
OMG MY TEETH HURT SO BAD. I cant even eat anything. I had to struggle so hard to eat today. I gummed a big ass pile of meat, and then swallowed each mouthful. It was so painful. I have to force myself to eat, because these damn spacers are ******* up my teeth.
diet Not enough food
sleep 10 hours
bench- 135x5x2 155x5 175x5 200x3.5 190x3 185x4.5
Cable Crossover- 65x8 60x6
Dips- 0x6 50x5 45x5.5 40x4.5
Reverse bench- 100x9 110x6
Pretty good day... I am finially getting the form for reverse bench.
diet good... no post workout shake.
sleep 10.5 hours
God damn it school is starting tomorrow. I hate it so much. Im taking alot of pretty difficult classes. SO this may be pretty gay. Also all the kids at my school are a bunch of fake assholes. I dislike all of them. Man this sure sucks ass. 13.5 hours till school. Crap.
squat- 135x5 155x4 185x4 220x5 210x6
front squat- 140x8,7
SLDL- 135x5 225x6,5
Leg Press- 290x8 (not failure) 360x6
Seated Calf Raise- 90x15 135x6 115x10,11
diet good... now that im at school my diet will become much more regular. I will post it soon.
school wasnt too bad, as long as i just stick with my friends im ok. OMG the classes are gonna be hard. ******* AP US History is a biatch. That class may be difficult. I am really looking forward to AP Bio that seems really fun.
5 minute warmup
Intervals 1 minute fast one slow
10 mph 3.5 mph
it was never exactly 1 minute because it took time for the treadmill to get up or down to speed.
Abs- incline crunches with 20 lbs behind head. 2 sets
Ab machine- 1 set
Reverse curls- 2 sets
sleep 7.5 hours
pullups-5,5 +25x6 +20x4,3
Shrug ups- 2 sets
DB Row- 85x6 80x6 I tried to only move my elbow up, not the weight, this makes it much harder, and i think it is using my back alot more, so from now on i will do it this way.
BB row- 110x9 120x8,6 good form. I read the correct way to do these in chases journal. I tried it the way he does it, and it was way better. I like these now.
Curls- 85x8,4 drop set 80-70-60
Hammer curls- 30x8
Diet I did not eat enought to day, because i forgot to eat one meal.
sleep 8 hours
DB Press- 40x5x2 55x6
Forward lateral raise- 30x7,6
Side Laterals- 25x6,5
Dead lifts- 135x5 225x4,3 285x2x2 GRip failed... THis pisses me off, i am able to do more, but my grip sucks... this inspired extra grip work today.
Shrugs- 195x10 205x8 210x9
Static holds- 250 for 30 secs..change switched grip to the other way... 15 seconds I am un used to holdign weight this way
Diet good... missed one meal, because ihad to go grocery shopping etc with my mom. I will make it up later
sleep 11 hours
Bench- 135x2 155x5 175x3 200x5 190x5
Fly- 35x10 40x7 People were on the cable cross over machine, so i did these instead, i do not like them at all, i prefer the cable method much more. Next time i will do the pec dec instead of flys if the cbl xover machine is taken.
Dips- 0x5 55x5 50x4.5 40x4 YIPPIE... 55 lbs on dips, thats the most i ever did.
Reverse Bench- 115x7,6
diet Possibly a bit low in protein... i seem to be losing weight... wtf is up with this?
Sleep 10 hours
i may need to rethink my diet if i am truely losing weight, i am eating a **** load of food.
Squat- 135x5 155x5 185x3 225x5 205x6
Front squat- 150x8 160x6
SLDL- 135x5 230x7,5
leg ext- 140x11 150 triple drop set
standing calf raise- 160x12,8 135x9 90x15
I used a belt today, and i did not do leg press because my back was hurting, so i decided to do an isolation lift (extentions)
Good today, i was able to do 20 lbs more on front squats, my shoulders didnt hurt at all. I love them
Diet Good, post workout shake, i upped to 3 slices of bread between breakfast and lunch, so i could get more carbs.
sleep 7.5 hours... couldnt sleep
and finially the pictures of the weak ass
Last edited by Titan; 09-03-2002 at 10:16 PM.
And the important picture... I GOT BIGGER!!!
front comparison... alittle better