Vegas Journal

[vegas_warrior_nz]

MY GOAL= 84kg this year

I thought I might as well start recording my info here need to catch up on my weight changes first, started my gaining diet on the 17th, weigh myself first thing in the morning at the same time

diet was 40%carb 30%protein 30%fat

53g carb + 28.8g protein + 15g fat per meal

6 meals a day

17/02/09 - 71.1

19/02/09 - 70.8

20/02/09 - 71.4

23/02/09 - 72.3

24/02/09 - 73

26/02/09 - 73.1

27/02/09 - 73.5

29/02/09 - 73.6

01/03/09 - 73.7

05/03/09 - 73.9

06/03/09 - 74.3

07/03/09 - 74.6

08/03/09 - 75.3

09/03/09 - 74.9

havent been writing down my weights but will start next workout

[Luigi]

bulking .

[runveerun]

Yay a new journal! WooHoo!! :dancing:

[becbec]

haha i love the dancing banana :dancing: :dancing: :dancing: :dancing: :dancing: :dancing:

progress looks good, keep it up!

[vegas_warrior_nz]

13/03/09 - 75.6kg

WARM UP

5 minute rower warm up

Assissted pull up ( wide grip) - 55kgX10

WORKOUT

Wide grip pull ups 7-8-5 +3 cheated(negitives) -( last time 5-5-4 :grin: )

Lat Pull down - 50kgX10 + 3 cheated

Bent over barbell row - 40kgX10 / 50kgX10 / 50kgX10

Seated row - 165X10

Single dumbell row - 25kgX10 / 25kgX10

Bicep Curl Ez bar - 20kgX10 / 30kgX10

Single arm dumbell curl superset, 5kg to failure

[vegas_warrior_nz]

75.4kg not sure why?

DEADLIFT

10X80kg 10X90kg 6X90kg - (start on 90 next week

[vegas_warrior_nz]

76kg

Chest 10X60kg 10X70kg 8X75kg

[vegas_warrior_nz]

77kg

[vegas_warrior_nz]

78kg

[Luigi]

lol..... your journal would make a lot more sense if you recorded workouts... for all we know you could just be eating mc'ds 5 times a day and be getting fat as. weight is nothing. strength, size and condition are what matters.

[poos_n_wees]

Good to see the new journal Vegas :nod:

Like Luigi says, recording your lifting sessions and/or diet would give us a better indication of how you came to your current weight. It'd also showcase your progress in the gym.. so post up buddy

[vegas_warrior_nz]

oh sorry guys, ive been having trouble with my net connection and couldnt post long messages on here for some reason.

my diet is still the same as always, I wrote it up at the start. I have been thinking about increasing it but it seems like I am still gaining pretty well, can still see my abs. when I was 71.5kg my waist measured 81cm, now at 79 kg it measures 82.5 so im happy that most of the weight is muscle.

Well I currently weigh 79kg in the morning and 81.4 at night.

my chest has gone from 98cm to 104.5 cm

my thigh has gone from 58cm to 62.6 cm

bicep from 33cm to 35.7

current bench is - 2X10X80kg + 1X8X80kg - next time i will easily do 3 sets of ten then I will up the weight.

I am doing 3 sets of ten wide grip overhand pull ups now, but im not very happy with my strength gains here, not sure why I am not able to do 3 sets of ten already. I am wondering if my dips and flat bench is tiring my lats

I am doing deadlifts 3X10X100kg, the last few of the last set are forced so havent increased the weight for a few sessions.

Single arm dumbell rows are at 3X10X35kg, I am sure I can increase this to 40kg but I cannot hold onto dumbell and have to keep re-adjusting my grip

[vegas_warrior_nz]

Today was legs I am using my squats as a measure of my legs progress

Today I did

1 set of ten with 40 kg on bar to warm up then

1 set of 10 with 100kg

1 set of 10 with 100kg \:D/

1 set of 6 with 100kg :x

then I superset with leg extension and leg press

[teamfatboy]

Just to clarify - was that "one set of 10 with 100kg in plates AND the bar" for a total weight of 120kg? 's not really important as long as you're consistent for your own records, but most folks tend to record the total weight, including the bar.

In any event, it's still a good solid set of squats - how're the quads feeling now?

[Cliq]

nice work there.. are those squats rock bottom? hope so!

[vegas_warrior_nz]

I am not sure why but I tend to put alot of pressure on my lower back when I go too low,I lean forward too far. I am not sure if it is because of my long legs and shorter upper body, or im just not flexible enough, either way im still going down to parallel.

Today for the first time I have not felt any compression of my lower back spine in between sets which was good.

thats 100kg including the bar, and yes my quads are abit achy I am sure there will be abit of DOMS tommorow \:D/

[vegas_warrior_nz]

Chest Shoulders Tricep

Workout

Flat Bench 3X10X80kg + 1X6X85kg spotted (85kg next time)

Incline Dumbell flies till failure X 15kg

Miltary Press 3X10X15kg ( 17kg next time)

Side Lateral Raise drop set till failure 10kg/5kg

Tricep Dip 3X15Xbodyweight (too easy now) :shifty:

Tricep pull downs drop set till failure ?

[vegas_warrior_nz]

Did Back and Bicep today but felt pain in my lats when I did my first wide grip pull up. I didnt do anymore

I am now certain that when I do dips I am working my lats, I really want to focus on getting some better width in my back so from now on I am going to sacrifice doing dips for triceps for the sake of fresh lats for my pull ups.

I am thinking close grip bench press will have to do instead

so because I couldnt do pull ups I just did bent over rows with 80kg on the bar.

Then single bent over rows with 40kg dumbells 3 sets of ten

Bicep I just did 3 sets of ten with 22kg on the EZ bar... was hard to do

[vegas_warrior_nz]

79.5kg

[vegas_warrior_nz]

yesterday I did

deadlifts 3 sets 10 reps with 120kg

Wide grip pull ups 3 sets 8-7-5 ( dont know what happened there, first set was easy?

Bench press

2 sets 10 reps with 80kg

1 set 7 reps 82.5kg

[vegas_warrior_nz]

Squats 2X10X 100kg to parallel

1X7X100kg (cheated)

:evil:

[vegas_warrior_nz]

Chest shoulder triceps today.

only did

2X10X82.5kg then 1X8X82.5kg

not happy really, havent improved my bench in 3 weeks

[vegas_warrior_nz]

today I weigh 81.9kg

I did chest today 10X80kg 10X85kg 6X90kg

[vegas_warrior_nz]

82.5kg

[Android]

creeping up to that 84kg goal - nice one ;-)