100

[Sebi]

Decided to start a journal here.

A bit about myself
Have been working out since Feb 2001--now a bit more than 2 years. Never used AS. Work out 5 times a week. Current goal is 100 kg bodyweight.

Current Split

1. Chest
2. Back
3. Shoulders, Arms
   day off
4. Hamstrings, Calves, Abs
5. Quads
   day off
   [/list=1]
   Typical workout lasts 1 hour.
   
   Supplements
   protein powder and vitamis
   
   Weight
   around 90 kg at the moment (US: x2.2)
   
   Height
   181.5 cm

 

[Sebi]

3/18 chest

data in kg (US: x2.2)

db flat bench
wu 20*10
42*8/*4/38*4

db inc bench
34*6/*5/*3

db dec bench
30*7/*4

cable cross
90*7/*6/*4

db pullover
46*5/*4

+ pic from today's workout

 

[Sebi]

3/19 back

chin
bw+10*8/*5/bw*9

pulldown
97*7/87*8/*6/*5/*5

bb bo row
95*6/*6/*5

mach row
87*7/*6/*5

back ext
78*8/*8/*8

 

[Sebi]

3/21 shoulders, arms

db press
wu 20*10
30*7/*4

db seated bo lat raise
18*8/*10/20*?

sm upright row
75*7/65*7/*6

db tri ext
12*10/14*8

cable pushdown
90*7/*4/80*7

bench dip
*5/*5

seated db curl
20*8/*5

bi mach
49*7/*5/*5

db shrug
46*12/*10/*8

 

[Sebi]

3/22 hams, calves, abs

sldl
wu 50*10
105*10/115*8/*6/*6

leg curl
62*7/*5/*4

standing calf raise
110*10/*10/*10

seated calf raise
60*9/*8

hanging leg raise
*14/*12

lying leg raise
*8/*7

 

[sara]

are you really in japan?

 

[Sebi]

yes

 

[sara]

ok, cause the gym you in looks exactly like my gym in the US

 

[Sebi]

they have machines from the US

 

[sara]

ok. are you there for business, or you just live there?

 

[Sebi]

i work here

 

[Sebi]

3/25 chest

dbbp
wu 20*10
42*7/38*6/*4

inc dbbp
34*6/*4

cab cross
90*8/*5

pec mach
81*8

pullover
46*6

 

[Sebi]

3/26 back

chin
+10*8/*6/bw*9

pulldown
97*6/87*6/*5/77*6

t-row
80*8/90*8/*6

mach row
87*6/*5/77*6

 

[sara]

what you do? if you don't mind me asking

 

[Sebi]

not at all. i teach languages.

 

[sara]

English? its just intresting that you in japan.. i always wanna go there and see how life is there

 

[Sebi]

English and German, mainly. Japan is a good place to visit. Prepare for a culture shock though.

 

[sara]

I bet its peaceful there.. how long you been there for?

 

[Sebi]

More than 3 years now.

 

[sara]

wow! I bet you like now. did you move there by yourself?

 

[DaMayor]

Sebi, what prompted you to begin weight training? (i.e., what sort of condition were you in?) Second question...do you monitor/log your diet? You seem to have your BF well under control, just thought you might want to share with the rest of the class.

 

[sara]

what's your bf % Sebi?

 

[Sebi]

Quick note:

Don't know my bf%. Not high, but not that low either. gained 16 kg (*2.2 for lbs) in the last 2 and a half years.

Have to go.

 

[sara]

you probably gained muscle

 

[Sebi]

looks like it

 

[sara]

how are you'r meals?

 

[Sebi]

3/28 shoulders arms

db press
wu 20*10
30*8/*5

seated lat raise
20*8/*8

front raise
18*5/16*5

sm upright row
75*7/*65*7

sm shrug
125*16/165*8

db tri
14*10/16*6

cab tri
90*8/*5

bench dip
*8/*8

seated db bi curl
20*8/*5

mach bi
49*8/*5

 

[Sebi]

3/29 hams, calves

sldl
wu 55*8
115*8/135*5/115*6/*6

leg curl
62*7/*4/57*5

rev leg curl
*4

st calf
120*10/*10

seated calf
60*8/*8

 

[Sebi]

3/30 quads

squat
wu 55*8
135*6/*4

leg press
366*8/*6

leg extension
183*8/*8/*8

 

[Sebi]

my meals are nothing unusual.
today i had corn flakes w milk for breakfast, meat and salad for dinner, yoghurt, some quick food in between. i drink a lot of milk though (low fat).