IainDaniel On-line Comp Journal

**IainDaniel** · 01-15-2004, 07:10 AM

Had one hour of hockey last night, we lost

in OT

Got a Slapshot of the inside of the Knee right on the muscle, nice little mouse there. Quads should be fun tonite, considering I am still limping

Rocco32 · 01-15-2004, 08:56 AM

Sounds like a good game. Anytime you come away with an injury it was worth it!

Sorry you lost.

Your workouts are looking great man! Still liking this split? I'm impressed with your poundages! I'm nowhere near most of those! Keep up the good work buddy!

**IainDaniel** · 01-15-2004, 09:11 AM

Potted a couple of goals as well.

Yeah so far this workout seems good, still waiting for about a month to be conclusive.

Think you are still progressing by doing this workout?

Keep pushin', I always read other journals and think the same thing.

**IainDaniel** · 01-16-2004, 06:44 AM

Meal 1
2 scoops optimum whey
.5 cup Fiber one
2 tsp Flax oil
5 fish oil
swole v2

Meal 2
1.5 cans of Tuna
2 slices whole grain bread
2 tbls mayo

Meal 3
Chili
Whole Wheat Bread
apple

Meal 4
Cottage Cheese
Stevia
Cinnamon
Oats
Berries

Meal 5
Whole Wheat Pita
Chicken
Tomato Sauce
Mozz Cheese
Swole v2

Meal 6
2 scoops optimum whey
.5 cup Oats
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

**P-funk** · 01-16-2004, 07:17 AM

Quote:

WG Hammer Strength Pull Downs

these are great. just any idea/variation. If you want to really work your grip strength while working your back do some of your sets while holding the actuall bar, just outside of the handles. The bar is square so it si harder to grip and hold onto. You may want to start your sets with that and then go to the handle when your grip fatigues. Just a though. Sometimes I do my pull ups on the top square beam of the smith machine (about the only use I have for the damn thing). Good grip=stronger lifts all around (bench, deadlift, pull ups etc.)

**IainDaniel** · 01-16-2004, 08:00 AM

Thanks P!

I will give that a shot next time, I wear gloves, probably will make it a little more hard to grip.

**IainDaniel** · 01-18-2004, 06:57 PM

Flat BB Bench
Bar x 15 w/u
135x10 w/u
185x10 w/u
225x8
225x7
245x5

Incline DB Flyes
30x10
35x8
35x8

Squat
135x10
155x8
155x8
185x7

Leg Ext
240x10
240x10
240x10

Standing Calve Raise
220x10
220x10
240x8

Donkey Calve Raise
300x10
320x8
320x8

Hammer Strength Dips
230x10
250x10
270x8

Rope Press Downs
110x10
130x10
130x8

Didn't feel like doing shoulders today. Workout was shitty, just didn't have the right frame of mind, had to do it, but could have been alot better

**IainDaniel** · 01-18-2004, 07:01 PM

Hammer Strength Rows
90x10 w/u
180x10 w/u
230x10
270x8
320x8

Seated CG Cable Rows
190x10
210x8
220x6

One arm Cable Rows
90x10
100x8
110x8

SLDL
135x10
185x8
205x7

Seat Leg Curls
120x10
155x10
155x10

BB Curls
90x8
90x8
90x8

Hammer Strength Preacher Curls
70x10
80x10
90x8

Rope Crunches
80x6
110x4
100x4
100x4

Ab Machine
185x4
185x4
195x4

Much Better than Yesterday

Rocco32 · 01-18-2004, 08:25 PM

Damn buddy! Looking good

**P-funk** · 01-18-2004, 08:27 PM

yeah, looks like a hell of a workout.

**IainDaniel** · 01-19-2004, 08:26 AM

Thanks guys! Almost didn't go really had to talk myself into that one, was quite content lying on the couch watching Football.

Glad I got off my ass

Jill · 01-19-2004, 02:52 PM

Hey! Hope you've been sticking to it these last few weeks since I've been gone. I'll watch you if you watch me!?

The dieting and training part!he he Im gonna kick butt this time around! Good luck!

**IainDaniel** · 01-19-2004, 04:14 PM

You got it!

Mind you I am still bulking per say. But I need to keep clean none the less or I will be a fat ass.

Have you got your plan all layed out? Any Goals?

**IainDaniel** · 01-19-2004, 09:05 PM

Meal 1
2 scoops optimum whey
.5 cup Fiber one
2 tsp Flax oil
5 fish oil
swole v2

Meal 2
1.5 cans of Tuna
2 slices whole grain bread
2 tbls mayo

Meal 3
3 whole wheat small tortillas
Lean Ground Beef
Salsa
Cheese
Mushrooms
Apple

Meal 4
Cottage Cheese
Stevia
Cinnamon
Oats
Berries

Meal 5
2 Whole Wheat Pita
Chicken
Tomato Sauce
Mozz Cheese
Swole v2

Meal 6
2 scoops optimum whey
.5 cup Oats
5 fish oil

2 beers after Hockey

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

**IainDaniel** · 01-19-2004, 09:06 PM

1 hour of Ice Hockey, we lost again

**Jodi** · 01-20-2004, 12:10 AM

So what is your final decision about your bulking/cutting plan?

Meals look good

**IainDaniel** · 01-20-2004, 06:31 AM

I am going to stick it out with bulking until march if I can hold on till then, and then cut for eight weeks until the end of the comp.

Scary thing is I am already thinking 12 -16 weeks down the road, and what I want to achieve next.

**Jodi** · 01-20-2004, 10:52 AM

Good for you

Let me know if you need any help

**IainDaniel** · 01-20-2004, 11:16 AM

Ohh don't worry, I will

May up carbs a bit, at sticking point right now, Think my body is content at where it is BW wise.

I would be too if it wasn't for some of this fat, but got to take the good with the bad.

Jill · 01-20-2004, 11:17 AM

Quote:

Originally posted by IainDaniel

2 beers after Hockey

**IainDaniel** · 01-20-2004, 11:22 AM

I am not ready to give these treats up yet.

Other than that I will keep eating clean.

Once march hits, no more beer.

Sounds like you had a good trip!!

**Jodi** · 01-20-2004, 11:23 AM

Quote:

Originally posted by IainDaniel
I am not ready to give these treats up yet.

Other than that I will keep eating clean.

Once march hits, no more beer.

Sounds like you had a good trip!!

Ahhh, the benefits of bulking

I'll be having a few this weekend myself

**IainDaniel** · 01-20-2004, 11:31 AM

Low carb of course

That is all I buy now, I never thought I would say this.

Rocco32 · 01-20-2004, 11:33 AM

Hey! No one said I could drink beer when I was bulking!!! I woulda used it on my Fiber one!

**IainDaniel** · 01-20-2004, 11:37 AM

MMMMmm Fiber one and Beer.

**Jodi** · 01-20-2004, 11:38 AM

Quote:

Originally posted by rock4832
Hey! No one said I could drink beer when I was bulking!!! I woulda used it on my Fiber one!

A few every now and then is fine. A daily habit, however, is not

01-15-2004, 07:10 AM	#511
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Had one hour of hockey last night, we lost in OT Got a Slapshot of the inside of the Knee right on the muscle, nice little mouse there. Quads should be fun tonite, considering I am still limping
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-15-2004, 08:56 AM	#512
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Sounds like a good game. Anytime you come away with an injury it was worth it! Sorry you lost. Your workouts are looking great man! Still liking this split? I'm impressed with your poundages! I'm nowhere near most of those! Keep up the good work buddy!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-15-2004, 09:11 AM	#513
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Potted a couple of goals as well. Yeah so far this workout seems good, still waiting for about a month to be conclusive. Think you are still progressing by doing this workout? Keep pushin', I always read other journals and think the same thing.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-16-2004, 06:44 AM	#514
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Meals 1/15 Meal 1 2 scoops optimum whey .5 cup Fiber one 2 tsp Flax oil 5 fish oil swole v2 Meal 2 1.5 cans of Tuna 2 slices whole grain bread 2 tbls mayo Meal 3 Chili Whole Wheat Bread apple Meal 4 Cottage Cheese Stevia Cinnamon Oats Berries Meal 5 Whole Wheat Pita Chicken Tomato Sauce Mozz Cheese Swole v2 Meal 6 2 scoops optimum whey .5 cup Oats 5 fish oil Supps Natures plus Ultra I Multi 1000 mg Vit C 100 mg Ginkgo Biloba
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-16-2004, 08:00 AM	#516
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Thanks P! I will give that a shot next time, I wear gloves, probably will make it a little more hard to grip.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-18-2004, 06:57 PM	#517
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Push A 1/17 Flat BB Bench Bar x 15 w/u 135x10 w/u 185x10 w/u 225x8 225x7 245x5 Incline DB Flyes 30x10 35x8 35x8 Squat 135x10 155x8 155x8 185x7 Leg Ext 240x10 240x10 240x10 Standing Calve Raise 220x10 220x10 240x8 Donkey Calve Raise 300x10 320x8 320x8 Hammer Strength Dips 230x10 250x10 270x8 Rope Press Downs 110x10 130x10 130x8 Didn't feel like doing shoulders today. Workout was shitty, just didn't have the right frame of mind, had to do it, but could have been alot better
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-18-2004, 07:01 PM	#518
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Pull A 1/18 Hammer Strength Rows 90x10 w/u 180x10 w/u 230x10 270x8 320x8 Seated CG Cable Rows 190x10 210x8 220x6 One arm Cable Rows 90x10 100x8 110x8 SLDL 135x10 185x8 205x7 Seat Leg Curls 120x10 155x10 155x10 BB Curls 90x8 90x8 90x8 Hammer Strength Preacher Curls 70x10 80x10 90x8 Rope Crunches 80x6 110x4 100x4 100x4 Ab Machine 185x4 185x4 195x4 Much Better than Yesterday
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-18-2004, 08:25 PM	#519
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Damn buddy! Looking good
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-18-2004, 08:27 PM	#520
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	yeah, looks like a hell of a workout.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-19-2004, 08:26 AM	#521
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Thanks guys! Almost didn't go really had to talk myself into that one, was quite content lying on the couch watching Football. Glad I got off my ass
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-19-2004, 02:52 PM	#522
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Hey! Hope you've been sticking to it these last few weeks since I've been gone. I'll watch you if you watch me!? The dieting and training part!he he Im gonna kick butt this time around! Good luck!

01-19-2004, 04:14 PM	#523
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	You got it! Mind you I am still bulking per say. But I need to keep clean none the less or I will be a fat ass. Have you got your plan all layed out? Any Goals?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-19-2004, 09:05 PM	#524
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Meals 1/19 Meal 1 2 scoops optimum whey .5 cup Fiber one 2 tsp Flax oil 5 fish oil swole v2 Meal 2 1.5 cans of Tuna 2 slices whole grain bread 2 tbls mayo Meal 3 3 whole wheat small tortillas Lean Ground Beef Salsa Cheese Mushrooms Apple Meal 4 Cottage Cheese Stevia Cinnamon Oats Berries Meal 5 2 Whole Wheat Pita Chicken Tomato Sauce Mozz Cheese Swole v2 Meal 6 2 scoops optimum whey .5 cup Oats 5 fish oil 2 beers after Hockey Supps Natures plus Ultra I Multi 1000 mg Vit C 100 mg Ginkgo Biloba
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-19-2004, 09:06 PM	#525
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	1 hour of Ice Hockey, we lost again
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-20-2004, 12:10 AM	#526
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	So what is your final decision about your bulking/cutting plan? Meals look good
	Essence EFA

01-20-2004, 06:31 AM	#527
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	I am going to stick it out with bulking until march if I can hold on till then, and then cut for eight weeks until the end of the comp. Scary thing is I am already thinking 12 -16 weeks down the road, and what I want to achieve next.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-20-2004, 10:52 AM	#528
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Good for you Let me know if you need any help
	Essence EFA

01-20-2004, 11:16 AM	#529
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Ohh don't worry, I will May up carbs a bit, at sticking point right now, Think my body is content at where it is BW wise. I would be too if it wasn't for some of this fat, but got to take the good with the bad.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-20-2004, 11:22 AM	#531
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	I am not ready to give these treats up yet. Other than that I will keep eating clean. Once march hits, no more beer. Sounds like you had a good trip!!
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-20-2004, 11:31 AM	#533
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Low carb of course That is all I buy now, I never thought I would say this.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-20-2004, 11:33 AM	#534
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Hey! No one said I could drink beer when I was bulking!!! I woulda used it on my Fiber one!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-20-2004, 11:37 AM	#535
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	MMMMmm Fiber one and Beer.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-20-2004, 08:53 PM	#537
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Meals 1/20