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.
will be eating 3000kcal + more (little craving of junk food) and will move up as if i need more.
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
Last edited by c_8nOM; 07-18-2001 at 11:15 PM.
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.
315x5 squat (atf)
"He's used to doing the jerk first, then the clean." -Xian
"Eat more? I am already consuming more than 2500 cals a day." -Danpiel
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...
Weight - 154lb in morning after the dump.
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
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.
it's midnight... i'm gana get up at 9:00
Last edited by c_8nOM; 07-19-2001 at 11:42 PM.
Haven't updated it for a while, but hell here it is.
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
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..
Tempo is 1,0,1 in all exercises
1 set of 6 reps
1 set of 12 reps
1 set of 25 reps
1 set of dumbell presses for 6 reps
another set for 12 reps
1 set of Lateral raises for 20 reps
1 set of 12 reps
1 set of 8 reps
1 set of 30 reps
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
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
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
2 sets of 25 reps using a 2,2,3 tempo
Last edited by c_8nOM; 07-21-2001 at 11:02 PM.
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!!!
yeah .. Maki is Full of @!$(*....... ..
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...
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
Incline OH press with EZ - 55lbx 12, 55lb x 12
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
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
My legs were DEAD tired so i couldn't do squats... i couldn't even do 3reps of 265 ... felt weak.!!
- 52.5 x 6
- 32.5 x 12
22.5 x 23
I'm getting a car soon!! ... like end of this week of something.. yay~
Another good workout.
Incline BP - 135 x 12
Incline DBP - 52.5 x 8
Flys - 22.5 x 30
WG Pullup - 2,2,2
REG Pullup - 3,3,2
Palm face pull up - 4,3,3
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
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
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
August 13th, Monday
Could not lift yet. I'm planning to lift around 7:30 so...
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
It wasn't great but acceptable..
I couldn't sleep that much these days cuz of work.. but i'll get it on weekends..!
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.
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*
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
Didn't have Chicken Breest so i ate Steak and Tuna instead and more eggs.. lol
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...
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..
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.
Incline Bench PRess - 135 x 12
Incline DB press - 55 x 7
Fly- 60 x 20
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
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
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
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
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
First time trying out Max for deadlift.. But it's working ok.....
LATTY u just wait and see!!
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
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..
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....
Last edited by c_8nOM; 10-04-2001 at 06:40 PM.
It's simple. You slack, you lose. What am I saying, you gonna lose anyway biatch!!!
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 515 SQ 295 BE 570 DL.....1375 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)
515 SQ 302.5 BE 585 DL