IainDaniel On-line Comp Journal

**IainDaniel** · 11-19-2003, 07:20 AM

Monday was Fine. I just ate Cause I knew to eat at a certain time
Tuesday I was hungery inbetween meals.
Today We'll see

**Jodi** · 11-19-2003, 07:23 AM

It will get worse. Believe it or not I get hungrier while I bulk than I do cutting. Oh Joy, I just can't wait to start bulking

**IainDaniel** · 11-19-2003, 07:30 AM

Really!! Good to know. Why?

Hopefully I can fight off any cravings then.

**Jodi** · 11-19-2003, 07:31 AM

The more food you feed your body the faster your metabolism speeds up, the hungrier you are.

**IainDaniel** · 11-19-2003, 08:54 PM

Squats 135x15, 135x15, 155x10, 185x8, 135x10
single Leg Press 90x15, 180x10, 270x10, 360x5 180x alternating 5's up to 25
SLDL 135x15, 135x10, 185x10, 225x6
Donkey Raises 240x15, 300x10, 340x10

My Squats freakin suck and it is pissing me off!

I am trying to go below parallel, which I am finding very difficult. Fuq I can SLDL more, Hands right to the Feet.

FUUUCCCK!!

**IainDaniel** · 11-19-2003, 08:56 PM

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

Meal 2
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon

Meal 5
10 oz Chicken
2 tbls Tomato Sauce
2 oz Mozz Cheese
Mushrooms
2 cups Romaine w/ Newmans own

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

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

**Jodi** · 11-19-2003, 08:57 PM

Quote:

Originally posted by IainDaniel
Squats 135x15, 135x15, 155x10, 185x8, 135x10
single Leg Press 90x15, 180x10, 270x10, 360x5 180x alternating 5's up to 25
SLDL 135x15, 135x10, 185x10, 225x6
Donkey Raises 240x15, 300x10, 340x10

My Squats freakin suck and it is pissing me off!

I am trying to go below parallel, which I am finding very difficult. Fuq I can SLDL more, Hands right to the Feet.

FUUUCCCK!!

As you bulk your weights will increase and you will put on more muscle.

**IainDaniel** · 11-19-2003, 09:01 PM

My squats have always sucked unless I cheat, which I have to stop doing! My Leg Press is OK! It just drives me nuts, very frustrating!

**IainDaniel** · 11-19-2003, 09:13 PM

Just an update so I can Reference after my bulk!

**IainDaniel** · 11-19-2003, 09:14 PM

Another

**IainDaniel** · 11-19-2003, 09:16 PM

Again

ponyboy · 11-20-2003, 05:41 AM

Great progress man! It is obvious that everything is paying off for you! I think the rest of us are going to have to step things up a notch...

**IainDaniel** · 11-20-2003, 03:16 PM

Thanks pb!! Much appreciated, you don't really notice any changes in yourself, so it is nice to here from someone else.

Rissole · 11-20-2003, 06:52 PM

Damn son thats great progress!!

Look at how much your postures changed!! You,ve put on heaps of size. Great work

Dont worry about bellow parallel for squats, if you get 90 degrees at knee joint thats enough. Too low can be very taxing on the knees.

**Jodi** · 11-20-2003, 06:54 PM

Awsome progress Iain!

I'm so proud of you

**IainDaniel** · 11-20-2003, 07:41 PM

Thanks everyone!

Especially you Jodi, I still got a long way to go, but I will be there by May or should I say pool season.

**IainDaniel** · 11-20-2003, 07:44 PM

Meal 1
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon

Meal 2
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo

Meal 3
6" Steak and Cheese Sub double meat.

Meal 4
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Meal 5
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Slept in today!! Missed first meal and didn't prepare, I was on the road, so hence the sub.

**IainDaniel** · 11-20-2003, 07:49 PM

For anyone who reads my journal.

I am curious on imput on type of training during a bulk. Should I concentrate on Major movements each workout, like including Deadlifts in each back workout, squats in each Leg workout, bench in each chest workout.

Currently, I do a heavy week, and then a high volume week, but I was just curious about try to take advantage of being in a bulk. Or should I just be trying to put up as much weight with good form as possible

Thanks

**Jodi** · 11-20-2003, 08:01 PM

Are you looking to pack on the muscle?

**IainDaniel** · 11-20-2003, 08:07 PM

Quote:

Originally posted by Jodi
Are you looking to pack on the muscle?

Damn Skippy? Muscle is Good

Rissole · 11-20-2003, 08:21 PM

Always lift with good form!!
Your only a new lifter?? I would make sure that each workout contains a "major" or compound movement. I been training for abit over 2yrs now and still do.
Deadlifts on back day
Bench or Dumbell presses on chest day
Squat on legs
Over head press for soulders (mach or DB)

A good routine that i used when i first started was 2 weeks of lifting in the 8-12 rep range then 2 weeks of what i call Matrix (rep 5 full, 5 top half of rep, 5 bottom half then go for 5 full again)

Jodi might be able to get a bit more "techincal" for you..

**Jodi** · 11-20-2003, 08:34 PM

I'm going for muscle gain too. I do about 12 sets per group and I stay in the 6-8 rep range for hypertrophy. These are some of the best IMO

Bench
SLDL
Squats
Deads
DB Shoulder Press
Reverse Grip BB Rows
TBar Rows
BB Curls
Skull Crushers

**IainDaniel** · 11-21-2003, 07:34 AM

Quote:

Originally posted by Rissole
Your only a new lifter??

No not new, been at it off and on for 6 years. I go in phases, I like results and slack off, lose results and back on the horse, a viscous repeatative cycle. I am really just trying to make it a continous part of my life cycle right now. Since my last real try at it I have lost 10 lbs of LBM, it bothers me quite a bit, need to gain that back. Weight Flucutates quite a bit been anywhere from 192 to 230

Right now during heavy weeks I do the major exercises such as deadlifts, squats.. etc... But during a higher volume week, you will see alot of Hammer Strength exercises and machines.

I just am trying to take advantage of being in a caloric plus, by doing proper workouts that would maximize muscle gain.

Thanks Riss and J

**IainDaniel** · 11-21-2003, 07:35 PM

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

Meal 2
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon

Meal 5
KFC

thought I would try the KFC diet, the high protein. j/k, well not the meal.

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

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

**IainDaniel** · 11-21-2003, 07:42 PM

Flat BB Bench 135x15, 180x8, 225x6, 245x3

, 135x20
Seated Hammer Strength Press 190x10, 210x8, 240x6, 190x8
a) Flat DB Press 50x10, 50x10, 50x10
b) Push ups 10, 10, 10
Pec Dec 150x10, 180x10, 195x7
Cable Cross over 50x10, 70x10, 80x6
Hammer Strength Pull over 90x10, 140x10, 180x8

I am so happy new personal best on Bench 245 for 3. I had a spot got stuck half way up on my last rep( spotter gave it a little tap and I finished) He thought I actually had one more in me.

**Jodi** · 11-22-2003, 09:44 AM

Quote:

Originally posted by IainDaniel
I am so happy new personal best on Bench 245 for 3. I had a spot got stuck half way up on my last rep( spotter gave it a little tap and I finished) He thought I actually had one more in me.

11-19-2003, 07:20 AM	#151
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Monday was Fine. I just ate Cause I knew to eat at a certain time Tuesday I was hungery inbetween meals. Today We'll see
	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

11-19-2003, 07:23 AM	#152
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,236 Photos: 1	It will get worse. Believe it or not I get hungrier while I bulk than I do cutting. Oh Joy, I just can't wait to start bulking
	Essence EFA

11-19-2003, 07:30 AM	#153
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	Really!! Good to know. Why? Hopefully I can fight off any cravings then.
	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

11-19-2003, 07:31 AM	#154
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,236 Photos: 1	The more food you feed your body the faster your metabolism speeds up, the hungrier you are.
	Essence EFA

11-19-2003, 08:54 PM	#155
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	Legs 11/19 Squats 135x15, 135x15, 155x10, 185x8, 135x10 single Leg Press 90x15, 180x10, 270x10, 360x5 180x alternating 5's up to 25 SLDL 135x15, 135x10, 185x10, 225x6 Donkey Raises 240x15, 300x10, 340x10 My Squats freakin suck and it is pissing me off! I am trying to go below parallel, which I am finding very difficult. Fuq I can SLDL more, Hands right to the Feet. FUUUCCCK!!
	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

11-19-2003, 08:56 PM	#156
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	Meals 11/19 Meal 1 2 scoops optimum whey .5 cup Fiber one 2 tsp Flax oil 5 fish oil 1 Apple Meal 2 2 Slices Whole Grain Bread 1.5 Cans of Tuna 2 Tbls Mayo Meal 3 8 oz Chicken 3 cups Romaine 2 tbls Newmans own 1 Apple Meal 4 1.5 Cups 2% Cottage Cheese .5 Cups Wild Berries .25 cup Rolled oats Stevia Cinnamon Meal 5 10 oz Chicken 2 tbls Tomato Sauce 2 oz Mozz Cheese Mushrooms 2 cups Romaine w/ Newmans own Meal 6 2 scoops optimum whey .25 cup Rolled Oats 2 tsp Flax oil 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

11-19-2003, 09:01 PM	#158
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	My squats have always sucked unless I cheat, which I have to stop doing! My Leg Press is OK! It just drives me nuts, very frustrating!
	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

11-19-2003, 09:13 PM	#159
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	Just an update so I can Reference after my bulk! Last edited by IainDaniel : 11-19-2003 at 09:23 PM.
	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

11-19-2003, 09:14 PM	#160
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	Another Last edited by IainDaniel : 11-19-2003 at 09:24 PM.
	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

11-19-2003, 09:16 PM	#161
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	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

11-20-2003, 05:41 AM	#162
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Great progress man! It is obvious that everything is paying off for you! I think the rest of us are going to have to step things up a notch...
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

11-20-2003, 03:16 PM	#163
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	Thanks pb!! Much appreciated, you don't really notice any changes in yourself, so it is nice to here from someone else.
	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

11-20-2003, 06:52 PM	#164
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Damn son thats great progress!! Look at how much your postures changed!! You,ve put on heaps of size. Great work Dont worry about bellow parallel for squats, if you get 90 degrees at knee joint thats enough. Too low can be very taxing on the knees.
	My Journal

11-20-2003, 06:54 PM	#165
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,236 Photos: 1	Awsome progress Iain! I'm so proud of you
	Essence EFA

11-20-2003, 07:41 PM	#166
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	Thanks everyone! Especially you Jodi, I still got a long way to go, but I will be there by May or should I say pool season.
	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

11-20-2003, 07:44 PM	#167
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	Meals 11/20 Meal 1 1.5 Cups 2% Cottage Cheese .5 Cups Wild Berries .25 cup Rolled oats Stevia Cinnamon Meal 2 2 Slices Whole Grain Bread 1.5 Cans of Tuna 2 Tbls Mayo Meal 3 6" Steak and Cheese Sub double meat. Meal 4 2 scoops optimum whey .25 cup Rolled Oats 2 tsp Flax oil 5 fish oil Meal 5 2 scoops optimum whey .25 cup Rolled Oats 2 tsp Flax oil 5 fish oil Slept in today!! Missed first meal and didn't prepare, I was on the road, so hence the sub.
	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

11-20-2003, 07:49 PM	#168
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	For anyone who reads my journal. I am curious on imput on type of training during a bulk. Should I concentrate on Major movements each workout, like including Deadlifts in each back workout, squats in each Leg workout, bench in each chest workout. Currently, I do a heavy week, and then a high volume week, but I was just curious about try to take advantage of being in a bulk. Or should I just be trying to put up as much weight with good form as possible Thanks
	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

11-20-2003, 08:01 PM	#169
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,236 Photos: 1	Are you looking to pack on the muscle?
	Essence EFA

11-20-2003, 08:21 PM	#171
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Always lift with good form!! Your only a new lifter?? I would make sure that each workout contains a "major" or compound movement. I been training for abit over 2yrs now and still do. Deadlifts on back day Bench or Dumbell presses on chest day Squat on legs Over head press for soulders (mach or DB) A good routine that i used when i first started was 2 weeks of lifting in the 8-12 rep range then 2 weeks of what i call Matrix (rep 5 full, 5 top half of rep, 5 bottom half then go for 5 full again) Jodi might be able to get a bit more "techincal" for you..
	My Journal

11-20-2003, 08:34 PM	#172
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,236 Photos: 1	I'm going for muscle gain too. I do about 12 sets per group and I stay in the 6-8 rep range for hypertrophy. These are some of the best IMO Bench SLDL Squats Deads DB Shoulder Press Reverse Grip BB Rows TBar Rows BB Curls Skull Crushers
	Essence EFA

11-21-2003, 07:35 PM	#174
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	Meals 11/21 Meal 1 2 scoops optimum whey .5 cup Fiber one 2 tsp Flax oil 5 fish oil 1 Apple Meal 2 2 Slices Whole Grain Bread 1.5 Cans of Tuna 2 Tbls Mayo Meal 3 8 oz Chicken 3 cups Romaine 2 tbls Newmans own 1 Apple Meal 4 1.5 Cups 2% Cottage Cheese .5 Cups Wild Berries .25 cup Rolled oats Stevia Cinnamon Meal 5 KFC thought I would try the KFC diet, the high protein. j/k, well not the meal. Meal 6 2 scoops optimum whey .25 cup Rolled Oats 2 tsp Flax oil 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

11-21-2003, 07:42 PM	#175
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,322	Chest 11/21 Flat BB Bench 135x15, 180x8, 225x6, 245x3 , 135x20 Seated Hammer Strength Press 190x10, 210x8, 240x6, 190x8 a) Flat DB Press 50x10, 50x10, 50x10 b) Push ups 10, 10, 10 Pec Dec 150x10, 180x10, 195x7 Cable Cross over 50x10, 70x10, 80x6 Hammer Strength Pull over 90x10, 140x10, 180x8 I am so happy new personal best on Bench 245 for 3. I had a spot got stuck half way up on my last rep( spotter gave it a little tap and I finished) He thought I actually had one more in me.
	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