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Thread: That's it...I'm getting serious...

  1. #1
    Banned Praetorian's Avatar
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    That's it...I'm getting serious...

    Okey, I've been away from training for about two months now, due to school work and other reasons. Since I'm finished with my exams now I'll start training like a mad-mofo...

    I weigh 98kg and I plan to cut down to 90kg before summer, so it's cutting time. I'll use the WBB I routine, since it fits my plans very good.

    On the days off, i'll do some cardio...

    well, i'm off to the gym now...


  2. #2
    Meathead Philosopher Pup's Avatar
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    It against some law of the universe to use humpy directly after a training post, i'm not sure where its at in the book, but i'm gonna find it *scampers off*
    May you be in heaven an hour before the devil knows you're dead.

  3. #3
    is no more. Orange357's Avatar
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    lol @ Pup
    ...watch me reap of what I sow....

    and BOOM goes the dynomite!

  4. #4
    Banned Praetorian's Avatar
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    I haven't made a strict diet yet, cause I find it extremely difficult to follow it. What I plan to do is to just cut back on the unhealthy food I eat and gradually make a good diet.
    From now on, there will be no more Coke, candy, etc unhealthy food for me, only helathy stuff.

    Well here is the routine I'm going to follow :

    Day 1 : Chest and Back

    Chest

    Flat Barbell Bench Press : 2 x 6-8 reps
    Low Incline Dumbbell Press : 2 x 6-8 reps
    Dips : 2 x 6-8 reps

    Back

    Pulldown : 2 x 6-8 reps
    Deadlifts : 2 x 6-8 reps
    Barbell Rows : 2 x 6-8 reps
    Shrugs : 1 x 10 reps


    Day 2 : OFF


    Day 3 : Legs

    Squats : 2 x 6-8 reps
    Leg Press : 2 x 6-8 reps
    Leg Curls : 2 x 6-8 reps
    Standing Calve Raises : 4 x 10 reps


    Day 4 : OFF


    Day 5 : Shoulders, Triceps and Biceps

    Shoulders :

    Military Press in Rack : 2 x 6-8 reps
    Seated Dumbbell Press : 2 x 6-8 reps
    Standing Lateral Raises : 2 x 10 reps

    Triceps :

    Narrow Grip bench Press : 2 x 6-8 reps
    French Press : 2 x 6-8 reps

    Biceps :

    Barbell Curls : 2 x 6-8 reps
    Hammer Curls : 1 x 6-8 reps


    Day 6 : OFF


    Day 7 : OFF

  5. #5
    Banned Praetorian's Avatar
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    well my first workout...uuh yeah all weights are in kgs

    25/4-02


    DAY 5

    Military press 35x6 35x5 25x6
    Seated dumbell press 12,5x6 12,5x8 12,5x7
    Lateral raises 2,5x10 2,5x10 2,5x10

    Narrow grip bench 60x8 65x5
    French press 20x7 20x4

    Barbell curl 35x4
    Hammer curl 12x8


    this was a really crappy workout...havn't been in the gym for a couple of month now but it can only get better from here...

  6. #6
    Banned Praetorian's Avatar
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    28/4-02

    DAY 1

    Bench press 90x7 90x6
    Incline dumbell press 30x4 27,5x3
    Dips 4 3

    Pulldown 9x8 11x6
    Deadlift 120x4 120x1
    Barbell rows 12x7 12x5
    Shrugs 25x10


    another crappy workout from moi...

  7. #7
    Banned Praetorian's Avatar
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    fook, its about time i resurrect this fooker. I'm still doing the wbbI program. I'm off to the gym now. Diet is prettty frigging good, going at about 2100cals.

  8. #8
    Player Hater PowerManDL's Avatar
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    You're lazy. And a wonderful young man. And lazy.


    Pauly that edit made this post pointless. You might as well have deleted it.
    Last edited by PowerManDL; 07-10-2002 at 03:39 PM.
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  9. #9
    Banned Praetorian's Avatar
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    ahem okey...

  10. #10
    Banned Praetorian's Avatar
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    30/6 - 02

    anywayz, her goes nothing...

    Chest, back

    Bench press 85x5 , 80x5
    Incline dumbel press 27,5x6 , 27,5x4
    Push down 8x7 , 8x6

    Pull down 10x8 , 10x8
    Deadlift 100x6 , 100x7



    well this was the holy mother of all crappy workouts. My bench suffers from the long break i've taken from training. There were times when 115kg were piece of cake, but now

  11. #11
    Banned Praetorian's Avatar
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    2/7 - 02

    i'm in the gym on my birthday, go figure...

    Shoulders, triceps, biceps

    Standing military press 40x7 , 40x3
    Seated dumbell press 18x7 , 18x5
    Lateral Raises 7,5x10 , 5x10

    Narrow Grip BP 60x8 , 60x6
    French press 25x7 , 25x6

    Preacher Curl 25x8 , 30x6
    Hammer Curl 15x6

    the intensity was good, but once again, crappy lifts. Well there's only one way to go from here. i'm gonna start on a new diet tomorrow, 2100cals, i'll see how that turns out.

  12. #12
    Banned Praetorian's Avatar
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    6/7 - 02

    chest, back

    Bench press 85x5 , 85x4
    Incline dumbell press 30x6 , 25x7
    Push down 9x8 , 10x6

    Pull down 11x8 , 11x5
    Deadlift 140x4 , 140x3
    Barbell row 10x8 , 11x8
    Shrugs 30x10

    improved on all of the lifts, that was expected. i plan on reaching 100kg on the bench within a week or two. and yeah, i made a new diet. Here it is :


    meal 1
    Corn flakes
    Protein shake

    meal 2
    Egg
    Apple

    meal 3
    Canned Macrell in tomato
    Protein Shake

    meal 4
    Canned tuna in water
    Egg

    meal 5
    Chicken breast with corn and vegetables

    meal 6
    Protein Shake


    that adds up to 2068cals where the split ratio is 46pro/25carbs/29fat. btw this is a cutting diet. I plan on to shed some weight this summer and be ripped as hell around the end of august.

    any comments on the diet?

  13. #13
    Banned Praetorian's Avatar
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    7/7 - 02

    Legs

    Squat 140x4 , 130x5
    Leg Curls 100x8 , 120x6
    Calve Raises 5x10 , 6x10 , 6x10 , 6x10


    I planned to do hack squat but there was this dude with the worst body odore EVER benching near the squat rack, I ain't kidding, this dude smelled like 10day shiat that has been out in the sun. ****, i tried the best i could, but i had to puke after finishing my squat. and no way in hell if i was going back there again.

    diet has been pretty solid, but I get light-headed and I get some headache. could this be because of the diet?

  14. #14
    Banned Praetorian's Avatar
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    10/7 - 02

    shoulders, triceps, bicep

    Standing military press 40x8 , 40x5
    Seated DP 20x5 , 18x6

    Narrow grip BP 65x8 , 65x5
    French Press 30x6 , 30x4

    Preacher curl 35x5 , 30x8
    Hammer curl 17,5x6


    increased on all exercises, which i believe will continue for a good while. The aire was so hot and humid that i probably lost a couple of kgs just sweating. ****, this was my best training till now, i was like a horny beast caged that finally got loose.

    diet has been decent. i still get lightheaded, the headche is still there and to top it all off, my neck hurts like bitch.

  15. #15
    Bespoke Super Mod
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    Re: 6/7 - 02

    Originally posted by Centaurion
    chest, back




    meal 1
    Corn flakes
    Protein shake

    I would prefer oats here instead of corn flakes

    meal 2
    Egg
    Apple

    So I'm meant to assume that all your eating for this meal is a solitary egg and an apple, if so why?

    meal 3
    Canned Macrell in tomato
    Protein Shake

    Mackrel is an ace source of EFA's though most of the canned staff can be processed with added useless palava, if you can afford fresh fish then go for it

    meal 4
    Canned tuna in water
    Egg



    meal 5
    Chicken breast with corn and vegetables

    meal 6
    Protein Shake

    If this is whey then drop it all together, if its casein or a blend leave it in. Use some real food e.g. tuna, turkey, veggies flax oil


    I'll have more time tomorrow to comment on your diet or i could catch you on msn, but you should include more fats from oils e.g. olive, flax etc.

    Also I really can't see how your getting close to 65g fat from all this?
    Last edited by FAngel; 07-10-2002 at 02:49 PM.
    "A + B + C = Success if, A = Hard Work, B = Hard Play, C = Keeping your mouth shut" -Albert
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  16. #16
    Banned Praetorian's Avatar
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    thanx for the feedback. i'll try to catch you on msn! but post more here if you want to.

    Food Cals Fat Carb Prot
    Egg 420 29 3 34
    Chicken breast 251 6 1 45
    Apple 74 0 19 0
    Protein 546 0 39 93
    Corn 157 1 32 5
    Corn flakes, Kellogg 170 2 31 7
    Tuna 168 2 1 35
    Macrell 283 24 3 13

    Totals 2068 65 129 232


    Calories Eaten Today
    source grams cals %total
    Total: 2068
    Fat: 65 581 29%
    Sat: 11 95 5%
    Poly: 5 49 2%
    Mono: 13 121 6%
    Carbs: 129 502 25%
    Fiber: 3 0 0%
    Protein: 232 929 46%
    Alcohol: 0 0 0%

  17. #17
    Banned Praetorian's Avatar
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    thats the breakdown of my diet

  18. #18
    Banned Praetorian's Avatar
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    Re: Re: 6/7 - 02

    Originally posted by FAngel
    I would prefer oats here instead of corn flakes

    meal 2
    Egg
    Apple

    So I'm meant to assume that all your eating for this meal is a solitary egg and an apple, if so why?

    ****I mainly do that because i get hungry around 10 am, --> meal 2. And i also tought that getting the fat this early in the morning would definatly burn it during the day.

    meal 3
    Canned Macrell in tomato
    Protein Shake

    Mackrel is an ace source of EFA's though most of the canned staff can be processed with added useless palava, if you can afford fresh fish then go for it

    ****I've chosen to eat canned macrell because that is very conviniet for me. i'm usually at work or school when I eat meal 3, so i can't bring fresh fish with me.

    meal 4
    Canned tuna in water
    Egg



    meal 5
    Chicken breast with corn and vegetables

    meal 6
    Protein Shake

    If this is whey then drop it all together, if its casein or a blend leave it in. Use some real food e.g. tuna, turkey, veggies flax oil

    ****Can you please tell me why i should drop it? But yeah, i'll drop the shake in the evening, i'll eat some tuna instead.

    I'll have more time tomorrow to comment on your diet or i could catch you on msn, but you should include more fats from oils e.g. olive, flax etc.

    ****would be glad if you could help me out on msn!

    Also I really can't see how your getting close to 65g fat from all this?

    ****check out my post before this one

  19. #19
    P o S e R kAiXuan's Avatar
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    LOL@ "time to get serious"
    "need to resurrect this fooker"
    lazy biooootch*
    -deFenDeRs oF thE unDerRateD

    If it doesnt make dollars, then it doesnt make sense

    I never knew how skinny I was untill I started gaining a little weight

  20. #20
    Banned Praetorian's Avatar
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    hehe I'm a lazy fooker, just wait till school starts tomorrow and i get some routine in my life.....i'll update this baby everyday.

  21. #21
    Push powerlifting heathj's Avatar
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    Two eggs don't have 29g of fat.

  22. #22
    Banned Praetorian's Avatar
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    care to explain how much fat there is in 2eggs?

  23. #23
    *the ONE the ONLY* BennettBoy's Avatar
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    Originally posted by Centaurion
    hehe I'm a lazy fooker, just wait till school starts tomorrow and i get some routine in my life.....i'll update this baby everyday.
    Yo...did you forget something?
    peace-

    Craig

  24. #24
    WBBs motivational Speaker Rock's Avatar
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    hey what who when! you started training again, how about giving me a call, jeez, its dangerous place to be by your self on the subway after training Cent, we have to many enemies to go alone like this.
    A big thanks to all my friends in the USA, I am deeply grateful for your hospitality and kindness.

  25. #25
    Banned Praetorian's Avatar
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    hehehe its been a while, yes.

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