walt0rs journal

walt0r · 03-12-2006 8:14pm

Bodyweight this morning:
195lbs - 13.st 13lbs
Seems a bit higher than I expected. Could be water weight of some kind. Although I'm not even using creatine. I'll weigh myself again next Sunday, but not before then! If I'm still a solid 14 stone I'll be delighted.

walt0r · 14-12-2006 9:05pm

Haven't trained in nearly two weeks! Tonight went okay though. Off on the sauce now cos finished my exams!!!

19:00 - 20:00 - Galway City Gym

Military press:
40kg x 10
60kg x 6
65kg x 5 x 2
Shoulder felt a bit sore so stopped.

Bent-over BB Rows:
60kg x 10
80kg x 6
100kg x 3 x 2
I got a few cheat reps out at the end of the last two sets but I'm only counting reps I really felt I got no assist on.

Weighted chins:
10kg x 6
15kg x 5 x 2

DB HH Curls:
20kg x 5
22.5kg x 5 x 2

DB Lateral raises:
15kg x 8 x 3

chump · 15-12-2006 9:11am

ah davey bhoy. I remember the days giving a good hiding in quake and taking the mickey on irc was what you were about. Hows things have changed!

walt0r · 18-12-2006 5:35pm

Well chump! Did you go by another name by any chance? Still playin' the kwaik?

walt0r · 24-12-2006 11:20pm

20:20 24/12/2006 - Home

squat:
60kg x 10
80kg x 6
90kg x 5
92.5kg x 5
92.5kg x 5 (hard set)
92.5kg x 4
90kg x 5

deadlifts: (keeping really light until I feel back is recovering)
60kg x 8
90kg x 7 (felt a little pain in back during this)
100kg x 8
stopping, felt a slight bit of pain

Bent-Over Rows:
60kg x 10
80kg x 6
90kg x 4
90kg x 3
Wow, really couldn't handle much weight on the rows after the deads.

weighted chins:
bw x 8
+15kg x 5 x 3
+15kg x 4
Good set but was using a lighter dip belt than I normally do.

Preacher EZ Curl: (bar = 7.5kg)
27.5kg x 10
37.5kg x 6 x 3

walt0r · 25-12-2006 10:58pm

19:30 25/12/2006 - Home

bench:
60kg x 10
80kg x 6
102.5kg x 3 x 3

dips:
bw x 10
+20kg x 6
+30kg x 5 x 3

EZ curl:
27.5kg x 10
40kg x 5 x 3

walt0r · 01-01-2007 5:44pm

17:18 26/12/2006 - Home

mili press: not expecting much from these today as I benched yesterday
40kg x 10
60kg x 6
70kg x 4 (cheated)
70kg x 5
60kg x 8

bent-over rows:
60kg x 12
80kg x 8
80kg x 7
80kg x 7

one-arm db rows:
35kg x 8 x 4

BB shrugs:
80kg x 12
100kg x 12
120kg x 8 x 2

BB front raises:
17.5kg x 12

finish:
20:30

walt0r · 01-01-2007 5:45pm

18:55 29/12/06 - Home

Squat:
60kg x 10
80kg x 6
95kg x 5
95kg x 5
95kg x 4 (back felt sore so stopped immediately)

Bent-over rows:
60kg x 10
80kg x 6
100kg x 3
100kg x 4
100kg x 3

weighted chins:
bw x 7
+16.25kg x 5 x 3

Preacher EZ Curl:
27.5kg x 10
42.5kg x 5 x 3

Finish: 19:55

walt0r · 01-01-2007 5:47pm

Had a good xmas and new years. Now going to make it my new year's resolution to cut down on the sauce. I have to go to the engineering ball around mid-Jan so I'll be trying to abstain until then, woop it will be hard.

walt0r · 02-01-2007 9:21pm

18:00 Tuesday 2 January 2007 - Home

Bench:
60kg x 10
80kg x 8
102.5kg x 3
102.5kg x 4
102.5kg x 3
102.5kg x 3

Weighted dips:
BW x 10
+20kg x 6
+32.5kg x 5
+32.5kg x 4 x 2

Overhead DB tricep extensions:
15kg x 5 x 3

Finish: 18:56

walt0r · 03-01-2007 8:24pm

17:50 Wednesday - 3rd January 2007 - Home

squat:
60kg x 10
80kg x 6
100kg x 5 x 2
100kg x 3

Bent-Over Rows:
60kg x 10
80kg x 6
100kg x 4 x 3
100kg x 3

Chins:
bw x 8
17.5kg x 5
17.5kg x 4 (feck)
17.5kg x 5

Preacher EZ Curl:
37.5kg x 6
43.5kg x 5 x 3

Finish: 18:55

walt0r · 03-01-2007 11:24pm

22:04 Wednesday - 03 January 2007

Diet:
09:00 - shake - 600 cals
11:00 - bowl oatmeal + banana + glass oj - 500 cals
13:30 - small portion of bacon/cabbage/potatoes - 600 cals
16:00 - tin tuna + breast chicken + small portion rice - 600 cals
19:00 - post-workout shake + pint oj + small yoghurt - 900 cals
22:00 - tin tuna + breast chicken + small portion rice - 600 cals
23:00 - shake - 600 cals
Total: ~4500cals

walt0r · 04-01-2007 10:01pm

19:30 - 4th January - Thursday

Cardio
Treadmill:
6mins @ 8KM, 8mins @ 10KM

Bike:
10mins @ ~30KM/HR

Woah, pretty tired after this, haven't done cardio in a while. Gotta work it more!

scojones · 05-01-2007 9:49am

A couple of more sessions and you'll be flying it. The first session of cardio when you haven't done it in a while is the hardest. Before you know it you'll be increasing it.

walt0r · 05-01-2007 7:56pm

Thanks for the motivation, sjones. Yeah, I really gotta keep it up or I'll go nowhere. I'm going to run again this weekend, gotta get at least 2 days cardio in a week. Cmon the banner!

walt0r · 05-01-2007 9:47pm

19:15 - 6th January - Galway City Gym

Military press:
50kg x 8
60kg x 6
70kg x 4 x 3
60kg x 6

DB Shrugs:
35kg x 12
50kg x 10 x 2

DB Front raises:
12.5kg x 7
15kg x 5
20kg x 5 x 2

DB Lateral raises:
17.5kg x 9
22.5kg x 5 x 2

DB HH Curl:
17.5kg x 8
25kg x 5 x 2
20kg x 7

Finish: 20:20

walt0r · 05-01-2007 9:48pm

0800 - 2 slices buttered toast, 6 sausages, bowl porridge(100g) + banana, glass OJ - 1200cals

1000 - shake - 600cals
1100 - tin tuna - 250cals
1400 - roast lamb/potatoes/chips/carrots/brocolli/gravy - 1000cals?? Hard to know...
1630 - 6 inch subway sandwich with ham/bacon/cheese - no idea what cals are, I'm guessing at least 400cals
1900 - banana, glass tropical juice, 2 slices bread - 350cals (Bad meal but I just moved back up to galway for college and had to get something quick before gym)
1930 - GYM
2100 - shake - 600cals

out for pints now and I'll have some foooood after. Only 4 pints though.

walt0r · 08-01-2007 8:35pm

Diet sort of gone to **** cos been drinking last few days. I know I know, but it's the first week of college

Trained bench slightly differently today as was training with two lads I sort of half know.

17:50 - 8th January 2007 - Galway City Gym
Bench:
60kg x 12
80kg x 8
100kg x 7
was told to widen my grip more, apparently my benching up to date has been all-tricep benching. So i widen...
120kg x 1.5 (failed only midway up 2nd rep)
100kg x 8 - widened grip even more

Next day I bench I'm going to have my pinky on outer rings of bar to experiment more. Should get 105kg x 5 x 3 next week.

dips:
bw x 8
+32.5kg x 6 x 2
+32.5kg x 4

Overhead DB Tri extensions:
17.5kg x 5 x 2

Finish: 18:50

Frequent · 09-01-2007 12:02pm

Walt0r, reading your journal makes me hungry. 4500 calories? Man I tell ya, life just isn't fair.

Are you fattening up as nicely as you'd like?

walt0r · 10-01-2007 2:36pm

Frequent, it's a real slow process for me. I'm gaining but it's only about 1lb/week so far. Believe me I wish I didn't have to eat so much an so frequently

walt0r · 10-01-2007 9:27pm

19:15 - 10th January 2007 - Galway City Gym

Cardio day:

Treadmill:
10mins@10km/hr
10mins@11km/hr
upped it again
2mins@12km/hr
took a break here for a minute and ran out the last half km
Distance: 5km in about 25mins.

Not tooooo bad. I'll up it again on Saturday.

walt0r · 11-01-2007 9:27pm

19:10 - Thursday 11th January 2007 - Galway City Gym

Bench:
60kg x 12
80kg x 8
105kg x 5 *PB*
105kg x 3 x 2

Dips:
BW x 10
+35kg x 4 x 2
+35kg x 3

Felt a niggle on my right chest after the benching and dips. Maybe should have rested more after
benching on Monday.

Overhead DB Extensions:
15kg x 6
17.5kg x 5
17.5kg x 4

Finish:
20:00

walt0r · 12-01-2007 11:10pm

20:50 - Friday 12th January 2007 - Home

bent-over rows:
60kg x 12
80kg x 7
100kg x 5
100kg x 5
100kg x 5

chins:
bwx 7
+10kg x 6
+20kg x 5
+20kg x 4

Deadlift:
60kg x 10
100kg x 5 x 3
way too light, going to go up a little, back seems okay
110kg x 5 x 2

finish: 21:40

walt0r · 16-01-2007 11:33pm

21:33 - 16th January 2007 - Cardio Day
4km in 23mins

walt0r · 17-01-2007 10:18pm

20:00 - Wednesday 17th January 2007 - Galway City Gym

Bench:
60kg x 12
80kg x 7
105kg x 5
105kg x 4
105kg x 3

Dips:
bw x 10
+20kg x 7
+35kg x 5 x 4 - good sets

Overhead DB Tricep Extensions:
15kg x 5
17.5kg x 5 x 2

walt0r · 23-01-2007 4:49am

20:00 - Monday 22nd January 2007 - Galway City Gym

Military press:
40kg x 10
60kg x 6
70kg x 4
65kg x 5
65kg x 4

Bent-over rows:
60kg x 10
80kg x 7
100kg x 5
100kg x 6
100kg x 4

Weighted chins:
BW x 8
+10kg x 5
+20kg x 4 x 2

Lateral row machine:
60lb x 10 x 3

Pulley row machine:
60lb x 10 x 3

walt0r · 25-01-2007 12:01am

1600 - Wednesday 24th January 2007 - Galway City Gym

Squat:
60kg x 10
80kg x 7
100kg x 5
110kg x 4
110kg x 5

Bent-Over BB Rows:
60kg x 10
80kg x 8
90kg x 7
I already did rows on Monday so I'm pretty tired, keeping it light enough today.

Weighted chins
BW X 7
+10kg x 5 x 2

Calve machine:
40kg x 15
60kg x 12 x 2

walt0r · 30-01-2007 10:24pm

20:00 - Tuesday 30th January 2007 - Galway City Gym

Bench:
60kg x 10
80kg x 7
100kg x 7
105kg x 5
105kg x 4
105kg x 4
These last two sets were so so close, I got the bar past half way and barely needed spotter assistance. Not too bad, might move up to 106kg next week.

Dips:
+20kg x 6
+35kg x 5 x 2

Tricep extensions:
12.5kg x 8
15kg x 7
17.5kg x 5

Pec Deck:
60lb x 12 x 3

Inner triceps really really sore after the pec deck, I think I hurt it saturday night raelly drunk mess fighting with one of the lads. I drank a lot over Thurs, fri and saturday because I had a few parties I had to go to. I went overboard. Got another 21st tomorrow and we got a keg in the house and all. I have to ****ing keep it to a minimum - hehe, wish me luck...

walt0r · 31-01-2007 9:06pm

18:50 - Wednesday 31st January 2007 - Galway City Gym

bent-over rows:
60kg x 12
80kg x 7
100kg x 7
102.5kg x 5
102.5kg x 5

chins:
bwx 7
+10kg x 6
+20kg x 5
+20kg x 4

DB HH Curls:
20kg x 7
25kg x 5
25kg x 4 (****e)

DB Lateral Rows:
65lb x 10 x 3

DB Pulley Rows:
65lb x 10 x 3

walt0r · 03-02-2007 2:20am

22:00

deadlift:
60kg x 10
100kg x 7
120kg x 4 x 3

Seated DB shoulder press:
15kg x 10
20kg x 10
25kg x 7

session was a joke. I've never trained this late in my life. Didn't get
up until 3pm today cos I was saucing for last 3 days. I gotta cop on...

walt0rs journal

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