walt0rs journal

walt0r

It's been two months since I trained properly because I recently went back to college for another year of the sauce. That's exactly all I've been really doing for the last two months. Been on the sauce in Galway and sleeping in till the afternoon most days. Well, I've decided that's all gonna change so I started going to lectures lately and now I'm gonna kick ass in the gym too.
I'm going to try and log as many of my workouts as poss
Here we go...

16:07 07/11/2006
warmup - 6 minutes - treadmill
bench:
60kg x 12
80kg x 7
100kg x 5
100kg x 3
incline db bench: (thought the bench was at a higher incline than usual)
20kg x 7
22.5kg x 6
30kg x 6
overhead db tri ext:
15kg x 6 x 3
DB hh curl:
22.5kg x 5 x 3

Strength is way down but I'll get that SOB back up, gotta cut down the booze for the rest of the week.

walt0r

Got up at 6am and went for a 20 min jog and then into college for 8am. Decided I'd make an early start for once. Got some study done and consumed about 2000 cals. Hit the gym really early also, lunch time (that's normally when I wake up).

BW this morning: 187lbs - 85kg

1pm - Galway City Gym

Squat:
60kg x 10
80kg x 5 x 3 - pathetic, but it's a start.

Military press:
40kg x 10
62.5kg x 5
62.5kg x 4 (failed 5th)
62.5kg x 5 (struggled on 5th)

Bent over BB rows:
60kg x 10
80kg x 5 x 3

Chin-ups (palms facing forwards):
BW x 8
BW+10kg x 6
BW+20kg x 5
BW+20kg x 4

DB Front Raises:
12.5kg x 7
15kg x 6 x 2

DB Lateral Raises:
15kg x 7 x 3

Not tooooo bad. Bad enough though. I'm going to pig out today in college between study breaks. It's a bad time to be starting bulking during study period but I need to get my ass into gear some time.
Not going to weigh myself until next Monday. Should be up at 189lbs. (fingers crossed).

walt0r

Went on the piss last night for the first time in a total of five days. I know that sounds rather pathetic considering it's the longest time I haven't had a drink in about two years. It's a tough life being a college student, isn't it?
Definitely going to go training tomorrow loike. Bench and all that I promise. There's no real point in going tonight because I haven't really eaten all day and have to get a **** load of study done because I'm way behind.

walt0r

14:00 11/11/2006 - Galway City Gym
warmup - 6 minutes - treadmill
bench:
60kg x 12
80kg x 7
100kg x 4 (could have got 5 but had no spotter)
100kg x 4 (got spotter for this set, failed on the 5th rep, not happy about this)

Weighted dips:
BW x 8
BW+20kg x 5
BW+30kg x 4

overhead db tri ext:
15kg x 5
15kg x 5
15kg x 4



Finish: 16:35pm - very short session, wanted to go to pub for the rugby at 5.

Looking at these numbers, I have a lot of work to do. I was having no problems repping 105kg for sets on bench and dips with 45+kg during the summer. Bring it on, though.

walt0r

5:50pm 13/11/2006 - Galway City Gym

Military press:
40kg x 10
60kg x 5
62.5kg x 5 x 2 (this was a fair bit easier than last weeks pressing)

Bent-Over Rows:
60kg x 10
80kg x 5
85kg x 5 x 2 (struggled a little, cheated on last reps slightly)

Weighted Chins:
BW x 8
BW+20kg x 5 x 2

DB Hammerhead Curls:
22.5kg x 5 x 3

DB Front Raises:
10kg x 8
15kg x 5
17.5kg x 5 x 2

DB Lateral Raises:
15kg x 8
17.5kg x 7 x 2

Finish: 6:50pm

walt0r

Going to the gym now for my second squat session in about a year. Quite excited!!!! Going to throw on 85kg and if it's really light (which it should be, goddammit), I'm going to go higher to 90kg for 5x3 or so. CMON!!!!!!!!!!!!!!!!!

walt0r

3pm Galway City Gym

Squat:
60kg x 10
85kg x 5 x 4
Happy enough with this. Was going to go for a 5th set but gym was pretty busy considering how early it was. Didn't want to embarrasse myself by collapsing with only a measly 85kg on my back

BB Shrugs:
60kg x 10
100kg x 10
120kg x 10 x 2

DB Shrugs:
30kg x 10
35kg x 10

Seated Calf Raises:
40kg x 15
60kg x 15 x 2

Finish: 3:40pm

A very short but sweet workout. My legs are shaking like jelly. Hopefully my legs with recover by Saturday when I go for squats again.

BW This morning:
188lbs - a 2lb increase in the last week

walt0r

Supplements:

USN Mass Fuel (600cals 2-3x/day)
Animal Vitamin Pak (1 serving every morning)
Animal Nitro (1 serving before and 1 after training)
Aninal Stak (1 serving 30 mins before training)

walt0r

Going out for a few pints tonight so decided to do my thursday workout today(wednesday) instead.

5:50pm Galway City Gym

Military press:
40kg x 10
60kg x 6
63.5kg x 5 x 4 (this is only a 1 kilo increase since monday and I had no problem lifting it - I made the one kilo increase with two fractional plates each weighing 0.5kg)

DB front raises:
15kg x 6
17.5kg x 6 x 2

Bent-Over BB Rows:
60kg x 12
85kg x 5
87.5kg x 5 x 2
87.5kg x 3 (started to cheat after 3rd rep so I quit)

Machine Rows:
65kg x 6 x 3 - I don't know the true weight of what I was lifting because of the bar, etc.

Quit early, got study to do, wont' train again until Friday when I go benching and hopefully squatting again if my legs are recovered.

walt0r

5:09pm - 6:00pm
18/11/2006 - Galway City Gym

Someone on the rack, couldn't squat. Going to go again tomorrow if not too hungover and get squats done. Was on the sauce very hard on Saturday night, woke up last night thinking I was getting a heart attack so not expecting this workout to be amazing!

Millitary press:
60kg x 5
65kg x 5
65kg x 4
65kg x 3
Need to stick on 65kg until I can get 5x5.

Bent-Over Rows:
60kg x 8
80kg x 5
87.5kg x 5 x 2

Chins:
bw x 8
bw+10kg x 5 x 3 (strict)

Dips:
BWx10
BW+20kg x 8
BW+30kg x 5 x 3 (easy - moving up weight to 35kg next session)

Right lower back still quite sore. Left elbow niggling a little after the dips. Should be okay though.

walt0r

14:15 - 15:30 21/11/2006

bench press:
60kg x 10
80kg x 7
100kg x 5 x 3

squat:
60kg x 10
90kg x 5 x 5

military press:
60kg x 5
65kg x 5
65kg x 4
60kg x 5 - had to go back down for this set, was wasted after the benching and squats

DB front raises:
15kg x 5
17.5kg x 5 x 2

DB lateral raises:
17.5kg x 8 x 3

DB HH Curls:
20kg x 7
25kg x 5 x 2
25kg x 4

walt0r

I have exams coming up in a few weeks and I really don't have a lot of time to be training. I really have the urge to train now more than ever, but I have so much ****ing work to do to pass these exams. I will probably have to cut training down to 2x a week for the next few weeks so I'll be concentrating only on compound movements. Going to definitely squat another day this week, probably Friday. Legs seem to be recovering quicker than when I started a few weeks ago. The first few days after squatting were killer, my legs hurt for days and I could barely get up out of a chair. Squatted on Tuesday this week, and now I think I'll be fully recovered again by Friday. Unreal.
Hopefully I can stay off the sauce for the next few weeks so that I don't ruin all the gains I'm making.

walt0r

16:50 - 18:00 25/11/2006 Galway City Gym

Military press:
60kg x 6
65kg x 5 x 5 (this was easier than the 64.5kg on tuesday, a lot easier)

Bent-Over Rows:
60kg x 10
90kg x 5 x 4
90kg x 4 (last set only got 4)

Chins:
BW+10kg x 5
BW+15kg x 5 x 3
BW+15kg x 4 x 2 (last two sets I struggled really hard on the 5th rep, got 3/4 way up)

Dips:
BWx 10
BW+30kg x 5 x 4

DB HH Curls:
17.5kg x 5
22.5kg x 5 x 3

walt0r

Believe it or not, I've broken a record. A boozing record. Over the last 4 years up here in College in Galway, I've not gone a single semester/summer/any part of the year for more than 5 days without a single drink. Well, my dears, I'm sure whoever is reading this will be glad to hear that I've broken this sad, pathetic streak. I haven't had a drop of alcohol since Sunday. Yes, SUNDAY! And today's Saturday. So tomorrow it will be a whole week!!!!
But it's early yet...only 6:30pm...there's still a chance the evil sauce could tempt me into a night out on the raz in the lovely city of Galway. It's always when the exams approach (they're only a week away) that some people get the wise idea of going on the piss. Say a prayer for me.

walt0r

A little mad at myself. I went out last night. I had 7 pints. Could have been worse, 7 pints is better than 15. I struggled trying to study up until about 11.45pm until that phone rang once more and my arm was eventually twisted into going into town. Ah well. Today was a total right off, got no study done because I had a hangover. ****ing down to business from tomorrow on. Going to bed now and getting up at 5.30 for a jog and to get some work done early.

brianthebard

Perhaps from now on you could try drinking whiskey and ginger ale, its quite nice and have less calories than a pint!

Just a thought. Keep the good work up and don't let one night out spoil a weeks work.

walt0r

I'm trying to bulk anyways so the calories doesn't really bother me that much. A little flab around the waist isn't going to affect me too much as my bf is pretty low already. The thing that bothers me about the drinking is the lack of energy the next day/days with the hangover. It ****s up my training no end. Thanks anyways, brian.

brianthebard

Just a quick question, how would you descirbe your energy levels at the minute? I know a lot of people are feeling run down at the minute as was I a fortnight ago so I went and got a B vitamin supplement. If you aren't using one already I would suggest you try one, it makes all the difference in the world for me. Although you seem fairly well clued in so you probably knew that already. Good luck hope you get the gains your aiming for.

walt0r

Yeah I have been feeling a little sluggish the last few days. It's that time of year I guess. Few of my friends are the same, some have a cold. I put it down to the stress of the exams and not eating as well as I would when not under study pressure. The animal pak is all I take as a vit supplement and it has got good RDA's of pretty much all vits. Do you not take a multi-vit every day anyways?

brianthebard

strangely enough no, although I probably should, as well as flax seed oil and fish oil but at the minute I'm too strapped for cash to look for supplements. Am considering asking for a protein supplement as a xmas present:D . B vitamins is the only one I consider essential at the minute. I've had allergy tests and the like done before and I've never been in major need of any vits or minerals so I don't worry about it too much. I see so many people in college at the minute walking around half asleep and with no energy, I tell everyone to take b vitamins although I doubt many people are listening to me!
sorry didn't mean to hijack your journal.

walt0r

Nah, you're not hijacking, it's fine. Well, a lot of people say they feel no difference in taking multi-vitamins and they're a waste of money. I tend to disagree. I take them regularly lately and notice my energy has vastly improved (although at the moment not as good) and I can train more. The animal pak stuff seems a bit excessive with the huge amount of tablets that you have to consume and also very pricey. But it seems to work for me. I'm gaining weight slowly. I was up to 14 st during the summer but because of boozing and bad diet when I returned to college, I went down again to about 13.5 in 2 months. Nearly back at 14 already though.

I was a lot stronger during the summer though but I hurt my back doing heavy deadlifts. I starting off doing light squats a few weeks ago because I felt better and now tonight I'm going to go do some light deads again. My form is going to be impeccable from now on so hopefully no more injuries.

walt0r

20:10 - 21:10 Galway City Gym

Was really angry with myself in the gym there. Not so bad now. The session didn't go all as bad as I thought. I don't know what happened me though, maybe it was I'm not used to training so late in the evening anymore, lately it's all been in the afternoon. It could also have been the fact I'm not usedt o doing deadlifts and benching right after each other on the same day. Doing two compound lifts can tire you out I guess. Anyhow, whatever it was, I did manage to tweak my back on the deadlifts. It's not too sore now that I'm home. But I just went for repping 140kg after two warm-up sets after not deadlifting in over 2 months. ****ing stupid. I hope it's not going to be out again for another month.

Bench:
60kg x 10
80kg x 7
100kg x 5
100kg x 4 x 2

Deadlift:
60kg x 10
100kg x 6
140kg x 6
140kg x 7 (tweaked something in back again)
I was in real pain. Stopped deadlifting. It's not too bad now but I think I could be screwed if I don't keep the weights low for a while.

Dips:
BW x 8
BW+20kg x 7
30kg x 6 x 2
Totally shagged after these. Something's wrong. Nearly abandoned workout here but decided to do some smaller muscle groups for a bit.

DB Front Raises:
15kg x 5
20kg x 5 x 2

DB HH Curls:
20kg x 7
22.5kg x 5
22.5kg x 6
22.5kg x 5

walt0r

29/11/2006 - 3:30 - 4:30pm Galway City Gym

Squat:
60kg x 8
90kg x 5
92.5kg x 5 x 2
92.5kg x 4 (not including last rep because I didn't go down far enough)
Not too bad a squat session because I did deadlifts only yesterday so legs weren't fully recovered.

Military press:
60kg x 6
66kg x 5
66kg x 4
66kg x 3
I knew this one wouldn't go well as soon as I started doing a warm-up set. My tri's are wrecked from dips and bench yesterday.

Bent-Over Rows:
60kg x 10
80kg x 6
90kg x 5 x 2
90kg x 4 - struggled

Chins:
BW x 8
BW+15kg x 5 x 2
BW+15kg x 4

Overall, not a great training session. I think I did it out of boredom to get away from study. I would have lifted more on squats and mili press
If I had left it until tomorrow. But at least it got me out of the house!

MyPeopleDrankTheSoup

Good man dave, keep up the hard work, soon I won't be able to call ya lanky

walt0r

01/12/2006 7:15pm - 8:15pm - Galway City Gym
Bench:
60kg x 10
80kg x 8
100kg - 5, 5, 4, 4 - should have went for 5th set but had no spotter

Dips:
BW x 10
+20kg x 7
+31.25kg - 6, 5, 3 (+1.25kg from last week)

Over DB Extensions:
15kg - 6, 5, 5

DB HH Curls:
25kg - 5, 5, 5

Happy enough with today. Even though I didn't eat much I felt stronger than the last bench day. I think I'll be moving up a kg/2lbs next week.

daveirl

This post has been deleted.

walt0r

I've got a hell of a long way to go before I consider them good lifts! Thanks anyways

walt0r

BW This morning:
192lbs - 87kg
Reckon I've gained about 3-4 lbs over the last 2-3 weeks. Not too bad. Gotta keep it up. If I gain 1-2lbs every week from now on, which I should have no problem doing over the Xmas , I should be 200lbs by early January. Keep it comin, baby!!!

daveirl

This post has been deleted.

walt0r

Yeah, it's quite obvious that Irish people don't really have a gym culture going on. I mean I loved in America for a Summer and joined Gold's Gym. The lads lifting there were hard lifters and lifted heavy. Here, it's hard to find a good gym. Galway City Gym is the best gym I've ever trained at. A hell of a lot of pictures on the walls of powerlifting champs from the area and some bodybuilders too. It's hard to find a gym like that in this country. Some days you'd see lads benching 160kg for reps and one day a guy was benching 200kg+. I find it really motivating when people are lifting heavier than me.

daveirl

This post has been deleted.

walt0r

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

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

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

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

walt0r

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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