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Thread: Journal numero trois

  1. #1
    What ChrisH's Avatar
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    Journal numero trois

    I keep making journals then forgetting about them, but since im getting my diet sorted now... here goes.

    Routine: typical 3 day split, chest/tris/shoulders, back/bis, legs
    I might change to GIS's routine though It looks cool.

    Diet: Aiming for over 3000 cals (try to get higher), and at least 200g of protein.

    Rest: Need to get my sleep sorted, too much coursework at the moment

    Wednesday 26th Feb '03
    Dodgy diet today... Can't remember exactly what I had.

    Training:
    I haven't been training for a while so I just did a chest/tris workout with a bit of legs in there.

    DB Bench
    20kg (44lbs) x 12 (warmup)
    Now I decided to try something...
    40kg (88lbs) x 2
    YES!!! This has been my goal for ages, to just get one rep at the heaviest DB's in the gym. And another try.
    40kg (88lbs) x 2
    And again!
    40kg (88lbs) x 0
    Then failed :o

    Speed bench
    50kg (110lbs) x 10
    Was buzzing after the PR, so did some speed bench, nice and quick, nice and fun.

    Close grip BP
    50kg (110lbs) x 10

    Tricep dips
    BW x 6
    BW x 7

    Then for some reason I decided to do some legs:

    Jumping squats
    30kg (66lbs) x 10
    30kg (66lbs) x 10
    50kg (110lbs) x 10
    50kg (110lbs) x 10
    At which point I got bored

    Deadlifts
    Decided to go for a max today, see if I could beat 130kg (286lbs)
    50kg x 10 (warmup)
    100kg x 1 easy peasy
    120kg x 1 easy
    130kg x 1 not too bad
    150kg x 0 lol i shouldnt have tried that
    140kg x 0 nope.
    130kg x 1

    Bah.


    Oh well one PR broken
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  2. #2
    What ChrisH's Avatar
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    Thursday 27th Feb '03
    Diet:
    Porridge
    60g + 460 milk
    446.2 cals
    22.24 protein
    60.2 carbs
    12.62 fat

    Mass gain + 600 ml milk
    490 cals
    37.9 protein
    56 carbs
    12.6 fat

    500g chicken
    825 cals
    182.5 protein
    0 carbs
    11 fat

    Steak (not sure how much) and some veg.

    diet started off well but kinda got crap towards the end. Ate all that stuff I listed in the morning except for the steak which was for dinner.
    About 300g of protein
    About 150g carbs
    About 50g fat


    Training:
    Thai boxing: Half fitness work, half punch/kick/knee/elbow etc. work.

    Hydration:
    Whoops! crap

    Sleep
    About 5 hours, due to coursework :/
    Last edited by ChrisH; 02-28-2003 at 08:42 AM.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  3. #3
    What ChrisH's Avatar
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    Friday, Saturday
    Waste of time.
    No training, no diet. I don't even have my split sorted yet.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  4. #4
    What ChrisH's Avatar
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    Friday 28th March 2003
    Diet
    Pretty crap, can't remember everything but it included:
    1 ftlong r.chicken sub
    Prawn sandwiches
    1 cream donut thing
    loads of sweets :o
    1 ftlong double meat r.chicken sub

    Training - Chest/Tris/Shoulders

    DB Bench
    Thai boxing yesterday = loads of pressups, can't be too good for fridays workout... But who cares its all fun!
    34kg (75lbs) x 6
    34kg (75lbs) x 6 (with assist)
    34kg (75lbs) x 4

    BB Speed Bench, dropping bar at top and pushing up really fast
    30kg (66lbs) x 15
    30kg (66lbs) x 10
    30kg (66lbs) x 10
    V light and easy, trying to keep the best possible form for these.

    DB Flyes
    12kg (26lbs) x 10
    Decided that was enough for chest.

    Tricep dips
    7 x BW
    6 x BW

    Superset: Skullcrushers, close grip bench
    30kg (66lbs) x 8,8
    30kg (66lbs) x 8,6
    I LOVE this exercise. Pushing out those final few reps on the close grip bench kicks ass.

    Seated Military Press
    20kg (44lbs) x 10
    20kg (44lbs) x 10

    DB Shoulder Press
    Failed, couldn't be bothered, and decided to do...

    DB Lateral raise
    8kg (18lbs) x 10
    6kg (13lbs) x 10


    And im spent.




    Excellent workout. V knackering, and v fun.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  5. #5
    Diesel Hercule's Avatar
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    Hey man. Lookin strong. I have never done DB presses, are they harder than regular bench presses? Everything is looking good. I'm sure you'll get a 330 deadlift soon. Keep up the good work. Later man.

  6. #6
    What ChrisH's Avatar
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    DB Presses aren't too hard, I do them mainly because it means my left arm doesn't get too weak, and I don't have to keep switchin weights, I just grab some DB's.
    Not deadlifted heavy in a while, i'll give it a go on sunday, probably go for about 300 or something. At the moment though im crapping it because I found out that apparently my form has been **** (high risk of injury). I wasn't starting with the bar anywhere near my shins, which i've heard is a no-no.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  7. #7
    What ChrisH's Avatar
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    Time to start using my journal again :o

    Wednesday 2nd April 2003
    My friend persuaded me to go the gym with him because hes a pussy who cant train on his own :P
    So I did chest/tris/shoulders which is supposed to be on friday.

    Nutrition
    Crap

    Training

    DB Press
    Can't remember exactly but something like this:
    20kg x 10 (warmup)
    36kg x 6
    36kg x 4
    40kg x 0 (he wanted to see if i could do them after two sets of bench ;o )

    BB Bench Kinda speed bench but with slow negative, main emphasis was getting it moving fast on the push stage.
    50kg x 10
    50kg x 10

    Dips
    8 x BW
    6 x BW

    Superset: Skull crushers, CGBP
    30kg x 8,8
    30kg x 8,8

    Then one of managers came into the gym and asked me to assist at swimming teaching... Its a bit of extra cash so why not. Shoulders will be done on friday instead of the full push routine.

    Friday 4th April 2003
    Nutrition
    Breakfast - oatmeal with bananas and protein powder, 1 egg
    Break - Footlong roast chicken and chicken tikka sub
    Lunch - Prawn sandwich, Ice cream

    Dunno after that. Pretty crap.

    Training
    Had to be quick because gym was closing in 10 mins, didnt really apply cos I worked there but still...

    I went mental on shoulders today.

    DB Press
    20kg x 10
    18kg x 8
    14kg x 8

    DB Laterals
    6kg x 10

    Standing BB Militaries
    20kg x 8
    20kg x 8

    Arnold Press
    12kg x 10
    14kg x 10

    Then I switched all the machines in the gym off and left.










    Goals
    • GET DIET SORTED
    • Keep on as normal with training
    • Make sure I get enough sleep.
    Last edited by ChrisH; 04-05-2003 at 08:31 AM.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  8. #8
    What ChrisH's Avatar
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    Damn.
    Leg day today, decided to do some deadlifts... Screwed my back up, used decent form. Know I know its a recurring problem. It went away fora ges but now its back.
    Training was screwed today because I just left straight after the deadlifts.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  9. #9
    What ChrisH's Avatar
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    Tuesday 8th March 2003

    Diet
    Crap, had a few footlong sandwiches etc.

    TRAINING - BACK/BICEPS

    Today I went to the gym once in the morning, but left after a while because a load of old people came in and started playing (and singing to) really old songs while using the cardio machines and 2lb weights.

    FIRST PART OF TRAINING:

    One arm DB Rows:
    80lbs x 8
    66lbs x 8

    BB Rows:
    110lbs x 8
    110lbs x 8

    Chinups:
    None because I was wearing shoes so couldn't hold the weight between my feet.

    BB shrugs:
    I figured out how to do this looking at the bench press, it has two height settings. The lower one I found out today is perfect for shrugging.
    110lbs x 10
    200lbs x 8

    Then I left because of the old people


    SECOND PART OF TRAINING:

    BB shrugs:
    Can't get enough of those wonderful shrugs. BTW today is my first day BB shrugging, so excuse the weight.
    200lbs x 8
    242lbs x 8
    286lbs x 6

    DB shrugs:
    These were SO easy after the BB shrugs
    90lbs x 8 (not much of a set, more of a pisstake)

    Those 21 things (7 bottom to half, 7 middle to top, 7 full):
    22lbs (bar) x 21 (get the feel for it)
    33lbs x 21
    38lbs x 21
    Wanted to keep good form, was quite fun really.

    And some other bicep stuff.


    Comments
    Training was total shambles, but I like it that way baby Got hooked on the shrugs.
    The old people kinda put off my concentration. When the moon hits your eye like a big pizza pie, goodbye sweetheart or whatever it is, all song by old people on cardio machines. Imagine that while trying to lift some heavy weights.

    Weighed in at 81kg in the gym.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  10. #10
    What ChrisH's Avatar
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    Wednesday April 9th 2003

    Diet
    Breakfast - ate over a period of about an hour because im lazy:
    Oatmeal with a load of milk, mass gain powder and protein powder.
    7 egg whites, 3 whole eggs.

    1400 cals
    127g protein
    122g carbs
    43g fat

    wow, this isnt too hard.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  11. #11
    What ChrisH's Avatar
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    Sunday April 13th 2003

    Diet
    Meal Number | Calories | Protein
    Meal #1
    10 whites + 3 yolks 340 40
    2 rolls 370 12
    2 tins tuna 490 70
    Total: 1200 122

    Meal #2
    Oatmeal 220 10
    Fruit 80 0
    Mass gain 539 41
    Total: 839 51

    Meal #3
    Rice 200 4
    Total: 200 4

    Meal #4
    Pizza and chips
    Milk 550 39
    Total: maybe about 1000 50

    Meal #5 prediction
    oatmeal 220 10
    Milk 550 39
    Total: 770 49


    TOTAL: 4000 276


    Thats with the estimate of half a pizza and some chips being about 450 and 11.

    Wasn't exactly spot on today but at least I gave it a shot, postponed legs till tomorrow cos the gym shuts at 8 and it was 7:30 by the time I was ready to go.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  12. #12
    What ChrisH's Avatar
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    Monday April 13th 2003

    Diet:

    Meal #1 (9am)
    10w+3y 340 40
    Oatmeal 220 10
    Mass gain 540 41
    Total: 1100 91


    Meal #2 (1pm)
    3 rolls 555 18
    2 tins tuna 490 70
    PB 180 7
    Total: 1225 95

    Meal #4 (3-4pm)


    Meal #5 (9pm)
    dbl meat R.Chicken+more meat sub 1000 80
    Milk 275 20
    Total: 1275 100

    Meal #6 (10pm)
    Biscuits and hot chocolate 809 16
    DAMN.

    Meal #7 (11.30pm)
    Oatmeal 220 10
    Fruit 80 0
    Total: 300 10

    TOTAL: 3900 296 (without hot choc and biscuits)


    COMMENTS:
    Need to increase water intake, 300g protein isnt to much good if my body can't digest it
    Diet was still a bit dodgy, needs to be spread out more, but today i couldn't really help it cos I had work.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  13. #13
    What ChrisH's Avatar
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    Tuesday April 22nd 2003

    Diet:
    Not very good

    Training:
    BACK/BICEPS

    WG Chins:
    8 x BW
    8 x BW
    8 x BW

    One arm DB Laterals:
    90 x 8
    90 x 8

    Seated cable rows:
    50kg x 8
    74kg x 8
    74kg x 8

    BB shrugs:
    154 x 8
    200 x 8
    286 x 5

    21s:
    45 x 1
    55 x 1

    Incline DB curls:
    26 x 8



    COMMENTS:

    OMG DOMS! My quads are killing me.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

  14. #14
    What ChrisH's Avatar
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    Friday 2nd May 2003

    Nutrition:
    OK, not amazing though, quite a bit of junk food.


    Training:
    Chest/Tris/Shoulders

    BB Bench
    5 x 40kg
    5 x 45kg
    5 x 50kg
    5 x 55kg
    5 x 60kg
    Easy peasy, I like 5x5. :P

    DB Flyes
    1 x 12 x 12kg

    Machine Flyes
    12 x 50kg
    8 x 60kg
    I like this machine...

    Dips
    10 x BW
    10 x BW

    Superset: Skulls and close grip bench
    10,10 x 32.5kg
    8,8 x 32.5kg
    Love this superset...

    Arnold Press
    Tried to go up in weight too much...
    6 x 22kg
    Dropset: 5 x 18kg

    Too much weight...
    Next week i'll go back to less weight, go for more reps.

    Cable Lateral Raises (One arm at a time)
    10 x 3.25kg
    10 x 3.25kg


    Now that was some fun training :P


    Weight around 82-83kg (~180).
    Last edited by ChrisH; 05-02-2003 at 06:03 PM.
    "I'm gonna die with a dumbell in my hand." - stpatrick44


    Age: 18 | Height: 5'10" | Weight: 80kgs (176lbs) | BF%: dunno
    --
    BB Bench 1 x 110kgs (242lbs) | Deadlift: 135kgs (300lbs) x 2 | Current Routine: Bodybuilding

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