Just IainDaniel

**IainDaniel** · 11-08-2004, 09:20 AM

Yeah, I always get pulled into these. Just seems to help provide some motivation over the winter. Just attended a wedding over the weekend, so I am all bloated to shit. Other than that Nothing really new.

Stats
BW 222lbs Heaviest I have been in a while probably will drop 5-7 lbs right away.
Other Measurements/photo's will update tonight

Gym

Currently Westside

Diet

I eat

Supps
Nothing Fancy Protein, Fish oil, Multi, Creatine, Taurine.

That's it lets get it started

**IainDaniel** · 11-08-2004, 09:22 AM

DE Bench

Incline CG Press
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Lying Tricep ext
90x10
90x8
90x8

CG Press downs
80x8
80x8
80x8

DB Rows
80 x 10
90 x 9
100 x 8

DB Front Raises
35x8
35x8
35x8

Rocco32 · 11-08-2004, 02:11 PM

Yeah, I'm glad your doing this buddy!

Velvet · 11-08-2004, 02:37 PM

wahoooooooooooooo, let the games begin!!!

PreMier · 11-08-2004, 09:19 PM

Good luck Ian

Sapphire · 11-08-2004, 09:46 PM

What is taurine?

GOOD LUCK IN THE COMP!!

**IainDaniel** · 11-08-2004, 10:09 PM

Blaaahhh Photo's Nothing Special just a couple of quick shots

**IainDaniel** · 11-08-2004, 10:15 PM

Couple of Quick Measurements before I hit the Sack. Cold Flexed

Right Bi - 16.125" L-16"
right forearn 14" L-13.25
Chest 46"
Waist 37.5"
Quad Ri - 25.5 L - 25.25
Calves Ri- 16.125 L 16.125

**Jodi** · 11-08-2004, 10:23 PM

Good luck Iain

You know I'm here for ya if you need any diet help.

yellowmoomba · 11-09-2004, 07:29 AM

Good luck with the WS program !!

**IainDaniel** · 11-09-2004, 07:40 AM

Thanks Jodi, I really appreciate the offer, feel free to jump in any time

. Maybe, you should plan on moving up here and making sure I don't eat any shit, that is my biggest problem eating shit. You know I will hit you up though, when I have any questions.

Hey YM, Thanks, I will put in my time with it and see where it takes me.

Sapph, Thanks for stopping by, here is a little write up from Bulknutrition on Taurine
http://www.bulknutrition.com/?ingredients_id=30

**IainDaniel** · 11-09-2004, 07:44 AM

615am (pre Workout)
ON Whey
Oats
Fish oil

730am (Post Workout)
ON Whey
Oats

10 am
CC
Stevia
Cinn
Oats

1230pm
Chicken
Brocolli
Fish oil

330pm
Chicken
Miuxed Greens Salad
ACV
Fish oil

7pm
Beef Tenderloin
Cauliflower
Onions
Fish oil

Snack
Handful of Nuts and Dried Fruits

**IainDaniel** · 11-09-2004, 07:46 AM

ME Deadlift/Squat

Rack Deads
Bar x 15
135x12
225x3
275x3
295x1
315x1
335x1
355x1
375x0

375x1

SLDL
225x7
225x7
225x6

Leg Raises
15
15
15

Ab Machine
195x12
195x12
195x12

**IainDaniel** · 11-10-2004, 07:58 AM

615am (pre Workout)
ON Whey
Oats
Fish oil

730am (Post Workout)
ON Whey
Oats

10 am
CC
Stevia
Cinn
Oats

1230pm
Chicken
Brocolli
Fish oil

330pm
Chicken
Mixed Greens Salad
ACV
Fish oil

7pm
Lasagna (homemade- Whole wheat pasta)
Bruscetta
Fish oil

Velvet · 11-10-2004, 08:02 AM

Nice clean diet buddy...what's ON Whey? Does that stand for Optimum Nutrition? IF so..can you give me a taste report please

**IainDaniel** · 11-10-2004, 08:49 AM

Yep it is optimum Nutrition. I like it I get Chocolate mint.

http://www.sndcanada.com/gc/gc_item....Nutrition&Z9=0

Mind you I chug these back, so even flavours I don't like don't phase me

Rocco32 · 11-10-2004, 04:26 PM

Great work on the Dead. What made you get it the second time?

BritChick · 11-10-2004, 04:27 PM

Good Luck

**IainDaniel** · 11-10-2004, 05:02 PM

Quote:

Originally Posted by rock4832

Great work on the Dead. What made you get it the second time?

focus wasn't there the first. So I hit a few things including myself and gave it another attempt.

Thanks BC

Rocco32 · 11-10-2004, 07:31 PM

Quote:

Originally Posted by IainDaniel

focus wasn't there the first. So I hit a few things including myself and gave it another attempt.

Thanks BC

Awesome going for the second try and succeeding!

**IainDaniel** · 11-11-2004, 07:41 AM

Meals

730am
ON Whey
Oats
Fish oil

1030 am
1% cc
Cinn
Stevia
Oats

1230pm
Chicken
Brocolli
Fish oil

330pm
Chicken
Mixed Greens
ACV
Fish oil

630pm
Souvlaki on a pita
Fish oil

Snack
couple of handfuls of Mixed Nuts and Dries Fruits

**IainDaniel** · 11-11-2004, 07:44 AM

Flat DB Press
30 x 25
60 x 20
60 x 18
60 x 17

Overhead DB Tri extensions
80x9
90x8
90x8

One Arm Rope press downs
R/L
50x8/ 50x8
50x8/ 50x7
50x7/ 50x6

Seated Cable Row
200x8
200x8
200x8

Db Laterals
30x8
30x8
30x6

Pretty Quick this morn. All in about 35 mins

Cold Iron · 11-11-2004, 09:48 PM

GL my fellow Canadian compadre. Though not too much luck ...

Where in Ontario are you?

PreMier · 11-11-2004, 10:03 PM

Why so many reps on flat DB press?

**IainDaniel** · 11-12-2004, 07:37 AM

Quote:

Originally Posted by Arnie's left nu

GL my fellow Canadian compadre. Though not too much luck ...

Where in Ontario are you?

Just south of Hamilton... Brantford the home of Wayne Gretzky

What about yourself?

**IainDaniel** · 11-12-2004, 07:39 AM

Quote:

Originally Posted by PreMier

Why so many reps on flat DB press?

Prem,

I have based my workout off the following routine I have Changed it up abit

Mon- Bench
Tues-Squat /dead
wed rest
Thurs - Bench
Fri - Squat /dead

Quote:

Monday-Max effort sq/dl day

1) Main max effort exercise (do only one of the following) (do singles on the sq and dl, max set of 3 on GM)
A) low or high box squat (can use a variety of bars, ie safety squat bar, manta ray, front squat harness, buffalo bar, and cambered squat bar)
B) good mornings (bent over or arched back) (cab use all the bars listed above)
C) deadlift variation (standing on 3 inch box, rack pulls, reverse band DL)
2) Low back training (ie reverse hypers, ham/glute raises, regular hypers, half dls, Romanian dls)
* do 4 sets of 8-10 reps
3)Ab work (sit ups, standing lat machine abs, leg raises, spread eagle sit ups)
*do 4 sets of 8-20 reps
4)Lats( pick one: pulldowns, chest supported rows, pulley rows, barbell rows)

Wednesday-Max effort bp day

1) Main exercise (do only one of the following) (all exercises are with a close grip, except where noted)
A) board press for a max single or max set of 3
B) floor press for a max single or max set of 3
C) dumbbell presses for 3 sets of 20 reps
D) wide grip benches for a max set of 6,10, or 12
E) close grip inclines or declines for a max single or triple
F) reverse band presses for max single
2)Triceps-either JM presses or extensions for 3-4 sets of 3-10 reps
3)Pushdowns-3-4 sets of 8-10 reps
4)Side lateral raises:3-4 sets of 8-12 reps
5)Lats: pick one of the above exercises and do 4-5 sets of 8-10 reps
6)Biceps-pick a bicep exercise and do 2-3 sets of 8-20 reps

Friday-Speed squat day

1)Box squat: do 8-12 doubles with 50-60 percent of your best contest squat or 65-75 percent of your box max
2)Low back training (see above)
3)Abs(see above)
4)neck work

Sunday-Speed BP

1) Speed benches: do 8-10 triples with 55% of your shirt max or 60% of your raw max
2)Triceps(see above)
3)Pushdowns(see above)
4)Front raises 3-4 sets of 8-10 reps
5)Lats(see above)
6)Biceps(see above)

11-08-2004, 09:20 AM	#1
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Just IainDaniel Yeah, I always get pulled into these. Just seems to help provide some motivation over the winter. Just attended a wedding over the weekend, so I am all bloated to shit. Other than that Nothing really new. Stats BW 222lbs Heaviest I have been in a while probably will drop 5-7 lbs right away. Other Measurements/photo's will update tonight Gym Currently Westside Diet I eat Supps Nothing Fancy Protein, Fish oil, Multi, Creatine, Taurine. That's it lets get it started Last edited by IainDaniel : 11-08-2004 at 09:47 AM.
	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

11-08-2004, 09:22 AM	#2
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	DE Bench Incline CG Press 135x3 135x3 135x3 135x3 135x3 135x3 135x3 135x3 Lying Tricep ext 90x10 90x8 90x8 CG Press downs 80x8 80x8 80x8 DB Rows 80 x 10 90 x 9 100 x 8 DB Front Raises 35x8 35x8 35x8
	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

11-08-2004, 02:11 PM	#3
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Yeah, I'm glad your doing this 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...

11-08-2004, 09:19 PM	#5
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Good luck Ian
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

11-08-2004, 09:46 PM	#6
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	What is taurine? GOOD LUCK IN THE COMP!!
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

11-08-2004, 02:37 PM	#4
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	wahoooooooooooooo, let the games begin!!!

11-08-2004, 10:15 PM	#8
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Couple of Quick Measurements before I hit the Sack. Cold Flexed Right Bi - 16.125" L-16" right forearn 14" L-13.25 Chest 46" Waist 37.5" Quad Ri - 25.5 L - 25.25 Calves Ri- 16.125 L 16.125
	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

11-08-2004, 10:23 PM	#9
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Good luck Iain You know I'm here for ya if you need any diet help.
	Essence EFA

11-09-2004, 07:29 AM	#10
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,585 Photos: 2	Good luck with the WS program !!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

11-09-2004, 07:40 AM	#11
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Thanks Jodi, I really appreciate the offer, feel free to jump in any time . Maybe, you should plan on moving up here and making sure I don't eat any shit, that is my biggest problem eating shit. You know I will hit you up though, when I have any questions. Hey YM, Thanks, I will put in my time with it and see where it takes me. Sapph, Thanks for stopping by, here is a little write up from Bulknutrition on Taurine http://www.bulknutrition.com/?ingredients_id=30
	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

11-09-2004, 07:44 AM	#12
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Meals 11/08 615am (pre Workout) ON Whey Oats Fish oil 730am (Post Workout) ON Whey Oats 10 am CC Stevia Cinn Oats 1230pm Chicken Brocolli Fish oil 330pm Chicken Miuxed Greens Salad ACV Fish oil 7pm Beef Tenderloin Cauliflower Onions Fish oil Snack Handful of Nuts and Dried Fruits
	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

11-09-2004, 07:46 AM	#13
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	ME Deadlift/Squat Rack Deads Bar x 15 135x12 225x3 275x3 295x1 315x1 335x1 355x1 375x0 375x1 SLDL 225x7 225x7 225x6 Leg Raises 15 15 15 Ab Machine 195x12 195x12 195x12 Last edited by IainDaniel : 11-09-2004 at 08:16 AM.
	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

11-10-2004, 07:58 AM	#14
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Meals 11/09 615am (pre Workout) ON Whey Oats Fish oil 730am (Post Workout) ON Whey Oats 10 am CC Stevia Cinn Oats 1230pm Chicken Brocolli Fish oil 330pm Chicken Mixed Greens Salad ACV Fish oil 7pm Lasagna (homemade- Whole wheat pasta) Bruscetta Fish oil
	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

11-10-2004, 08:02 AM	#15
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Nice clean diet buddy...what's ON Whey? Does that stand for Optimum Nutrition? IF so..can you give me a taste report please

11-10-2004, 08:49 AM	#16
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Yep it is optimum Nutrition. I like it I get Chocolate mint. http://www.sndcanada.com/gc/gc_item....Nutrition&Z9=0 Mind you I chug these back, so even flavours I don't like don't phase 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

11-10-2004, 04:26 PM	#17
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great work on the Dead. What made you get it the second time?
	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...

11-10-2004, 04:27 PM	#18
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Good Luck

11-11-2004, 07:41 AM	#21
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Meals 11/10 Meals 730am ON Whey Oats Fish oil 1030 am 1% cc Cinn Stevia Oats 1230pm Chicken Brocolli Fish oil 330pm Chicken Mixed Greens ACV Fish oil 630pm Souvlaki on a pita Fish oil Snack couple of handfuls of Mixed Nuts and Dries Fruits
	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

11-11-2004, 07:44 AM	#22
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Flat DB Press 30 x 25 60 x 20 60 x 18 60 x 17 Overhead DB Tri extensions 80x9 90x8 90x8 One Arm Rope press downs R/L 50x8/ 50x8 50x8/ 50x7 50x7/ 50x6 Seated Cable Row 200x8 200x8 200x8 Db Laterals 30x8 30x8 30x6 Pretty Quick this morn. All in about 35 mins
	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

11-11-2004, 09:48 PM	#23
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	GL my fellow Canadian compadre. Though not too much luck ... Where in Ontario are you?

11-11-2004, 10:03 PM	#24
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Why so many reps on flat DB press?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.