My Weightlifting blog

[Dicomaco]

I just decided that I will begin blogging my weightlifting here on [words=http://www.mattersofsize.com/join-now.html]MOS[/words]. Might as well blog everything I do, exercise-wise under the same roof.

Sunday began a new chapter of my training, I want to get back in shape (not that I'm in a horrible shape now) and get the strengh and muscles that I had a year ago back.

Age
23

Height
176 cm / 5,78 feet

Starting weight: 61,2 kg / 134,9 lbs (I lost around 4 kg muscle since last December! :S)


Day 1 - Sunday 07-12-2009

Incline Bench Press (smolov jr)
10 x 3 @ 47½ kg

Deadlift
5 x 5 @ 70 kg

Goblet Squats
3 x 10 @ 20 kg

Bench Dips
4 x 10 @ bw

Lateral Raises
3 x 6 @ 8 kg

Evil Ab Wheel
3 x 10

Day 2 - Monday 08-12-2009

Incline Bench Press (smolov jr)
6 x 6 @ 42½ kg

Squat [ATG - ass to the grass]
5 x 5 @ 40 kg

T-Bar rows
3 x 5 @ 50 kg
2 x 5 @ 60 kg

Face Pulls
1 x 8 @ 20 kg
2 x 8 @ 25 kg

Bulgarian Split squat
3 x 6 @ bw

Evil Ab Wheel
3 x 10

I'm aiming to stay at the training facility little as possible every-time, but more frequently than before. Meaning I'm training for no longer than 45-60 min at a time.

My short term goal, is to get back at a 100 kg deadlift, move up to 50 kg ATG squats for reps (5 x 5) with perfect form. (I aim to archive the latter within January) and this time around I will focus a lot more on my core training, (abs) as I've neglected that in the past. I already had a six pack so I didn't bother isolating abs much. That's gonna change now. Ab wheel is the beginning, next is the 'Dragon Flag'

I will post measurements and starting pics soon, just need a helping hand with those. Also it's very important that I measure everything in the morning every time, for consistency.

I will also start to blog my eating habits, as it helped me a lot in the past, atm I don't really know how many calories I consume, I only know I eat to little. Blogging my diet will help me being focused & disciplined.

Those are all great exercises, and good to hear that youre focusing more on your core and lower body strength, I feel like a lot of guys neglect them just so they can get a big chest and arms.
Keep up the good work.

Day 3 - Thursday 08-12-2009

Incline Bench Press (smolov jr)
7 x 5 @ 45 kg

BB Goodmornings]
3 x 8 @ 30 kg - this exercise is very tough, but I was surprised 30 kg felt so hard, I did 40 kg no problems last year.

DB Shoulder Press
1 x 8 @ 11 kg
5 x 5 @ 15 kg - very easy, will increase load next time

Bench Dips
3 x 10 @ bw

Alternated with

Pullovers
3 x 10 @ 7 kg

Lateral Raises
3 x 6 @ 9 kg

Supersetted with:

Cuban Shrugs (think that's the name)
2 x 8 @ 3 kg - these are so simple, yet so taxing

Bulgarian Split squat
1 x 10 @ bw

BB Wrist Curl
3 x 10 @ 15 kg

Evil Ab Wheel
3 x 10

Leg Curl
3 x 10 @ 32 kg

Calf Raises (on leg press machine)
3 x 15 (102 = 1 sec rest on top, 2 sec rest at bottom = BURN)

Today I did a lot of smaller exercises, just to see where I'm at, and get a better perspective of what I need to improve.

The idea of my split squats with no weight, is just to incorporate good technique before moving over to lunges and other single leg exercises. I see so many trainees using bad technique, with bad posture, so I won't fall into that category. It is a very demanding exercise but with great a reward to follow.

Training felt pretty good, had a lot of energy, but almost made the mistake of the past, of staying too long in the weight room, as I felt I had a lot more left in my tank. That's a big mistake though, it is much more rewarding to train 45 mins with few compound exercises with high intensity, than training 2 hours with countless of different exercises at a lower intensity.

Those are all great exercises, and good to hear that youre focusing more on your core and lower body strength, I feel like a lot of guys neglect them just so they can get a big chest and arms.
Keep up the good work.

Thank you

Yeah well most people don't do lower body exercises because those are the toughest to do mentally, you need a lot of focus and concentration of those. Deadlift, Squat and all the variations are taxing as hell, but they pay off

Yesterdays training

Day 4

Front Squat [ATG]
5 x 5 @ 30 kg
1 x 8 @ 30 kg
Felt easy, but I focused a lot on correct technique, and think I got it.

Hip Adduction
1 x 5 @ 103 kg
4 x 5 @ 110 kg

Hip Abduction
5 x 5 @ 68 kg

Incline Bench Press (smolov jr)
8 x 4 @ 47½ kg

Hammer Strength (lever)
2 x 6 @ 33 kg - didn't like this machine, it's supposed to isolate pecs, but I felt nothing really.

DB Incline Bench Press
3 x 8 @ 16 kg - easy

Cable Reverse Curl
3 x 8 @ 15 kg - I can really feel the frailty in my hands here, they limit a lot of kg's

Bulgarian Split squat
1 x 10 @ bw
1 x 5 @ bw + 10 kg

Russian Twist
3 x 6 @ 5 kg


Yesterdays Penis Enlargement wasn't that good. I just didn't really feel for it, so only did some jelqing for 10 min, and it was as if I wasn't really concentrating, could barely get hard. Today will be better

By the way here's my shocking measurements from yesterday morning.

Chest: 97 cm
Waist: 75,5 cm

Left Calf: 31,5 cm
Right Calf: 32,5 cm

Left Thigh: 52 cm
Right Thigh: 52 cm

Neck: 35,5 cm

Left Upper arm: 30,5 cm
Right Upper arm: 30 cm

Left Forearm: 26 cm
Right Forearm: 27 cm

These measurements are all while flexing, in the morning, pre-workout. Will take the same measurements in a month from now.

Weight said: 61,3 kg

 

[Dicomaco]

Okay, new program. I'm now going to focus on only 5-6 major movements everytime, and I'm gonna do the same exercises for a period of time, probably a month.
This means I will do 4-5 x the same 5-6 exercises in a week, but only doing 2 sets of five reps of each exercise, except for abs.

Main focus will be on perfect technique, hence the few sets pr session.

The program is inspired by Dan John's "The 40 Day Workout"
http://masculineheart.blogspot.com/2009/05/t-nation-40-day-program-by-dan-john.html

Incline Bench Press (smolov jr) <-- finished cycle, from now it it's 2 x 5 every time.
10 x 3 @ 50 kg

Concentrated Chins
2 x 5 @ bw

- concentrated, means that I focus 100% on technique, no momentum/kipping etc. Concentric is relatively fast, eccentric is slow. So tempo is like 113 (1 sec concentric, 1 sec pause, 3 sec eccentric.)

Goblet Squats <-- Warm up
2 x 10 @ 20 kg

Squat[ATG]
2 x 5 @ 40 kg

Bicep Curls
2 x 5 @ 12 kg <-- first time training isolated biceps in years, it shows

Dumbbell Swings
2 x 10 @ 12 kg

Sicilian Crunches
1 x 5 @ bw + 5 kg
1 x 5 @ bw + 10 kg

Evil Ab Wheel
3 x 10

 

[REDZULU2003]

Keep us posted

 

[Dicomaco]

Tuesdays training - Day 2


Goblet Squats <-- Warm up
1 x 10 @ 15 kg

Deadlift
1 x 5 @ 60 kg
1 x 5 @ 70 kg

Back Squat [ATG]
2 x 5 @ 40 kg - pretty easy

Concentrated Chins
2 x 5 @ bw

BB Military Press
2 x 5 @ 30 kg - very easy

Concentrated Single arm bicep curl
1 x 5 @ 11 kg
1 x 5 @ 10 kg

Evil Ab Wheel
2 x 10

Okay training, I can feel that the AB wheel is already getting pretty easy, but I'm still far from being able to doing from my toes it, so the next week or so will be the same routine, rolling from the knees

Will probably do something like 4 x 10 next week, or perhaps 10 x 5.
It's pretty sick I already got comments from my girlfriend after just a weeks ab wheel training, that my sixpack is more prominent that before! So that's cool, although I'm not doing this for her, but me


Took wednesday off as I felt sick this morning, so will train again thursday, friday, and leave saturday/sunday optional.

I've been counting calories the last 3 days in a row, but then suddenly the lameass application crashed on me, so I'm looking for another.
Also the app I used would not let me print the calorie table, so can't post it here on [words=http://www.mattersofsize.com/join-now.html]MOS[/words].
Can someone recommend a good diet application?

 

[Girth Hammer]

Love this even though I dont know how to transfer kg to lbs.

You on a power lifting system?

 

[Dicomaco]

Love this even though I dont know how to transfer kg to lbs.

You on a power lifting system?

Well 1 kg is around 2.2 pounds.

You can just write e.g. "70 kg in lbs" in google.com and it'll tell you. I always do that when reading articles, I just do it the other way around

Power lifting, no not really. Atm I just want to get stronger, and put some size on. Strength/power has always been my goal, not so much size, but I realize they go hand in hand a long way. My biggest problem is that I HATE gaining fat (as I've been mildly overweight before) so I pack on muscles sloooow in order to gain as little fat as possible, it just makes the process sooo slow :S Hehe

My plan is to pack on 6 kg of muscle or so within next summer, and get back to train suBathmateission wrestling. I love mma, I just hated that everybody outsized me on the team, and also I lost 2-3 kg of muscle while I practiced it (last summer) = not cool. I burned so many calories at practice, but I didn't compensate for it with food, so I realize it's my own fault, discipline, discipline!

When I feel confident enough on my technique I will start to focus on some explosive (power) training, like Olympic lifting (snatch, clean etc) which transfers very well into fighting I think.

 

[Dicomaco]

Thursdays training - Day 3

Goblet Squats <-- Warm up
1 x 8 @ 20 kg

Deadlift
2 x 5 @ 70 kg - almost too easy

BB Military Press
1 x 5 @ 30 kg
1 x 5 @ 35 kg - easy

Rope pull ups - couldn't do regular today, bar was occupied
2 x 5 @ bw - easy

- Hmm I don't understand why rope pull ups are easier for me than regular, I thought they were supposed to be harder?

Back Squat [ATG]
2 x 5 @ 40 kg - Very easy

Concentrated seated Barbell curl
1 x 5 @ 17½ kg
1 x 5 @ 20 kg - last rep was tough

Dumbbell Swings
2 x 12 @ 10 kg - these are cool, I just need to work on my back posture on the eccentric phase.

Sicilian Crunches
1 x 5 @ 5 kg
1 x 5 @ 10 kg

Evil Ab Wheel
3 x 10 - easy, especially the last set, weird.


Overall easy, but a feel good training.

I really disciplined myself today, because I could have used much heavier weights, especially on the deadlift. But I avoided the mistakes of the past. I used to ignore my plan when ever I felt good, so I lifted too heavy during a session which stressed my CNS way too much, and of course backfired.
It's so annoying that my CNS recovers so slowly, cause I prefer a routine of many sets, few reps, and heavy weights, oh well. This time around I will build up more 'strength endurance' before I begin to stress & max out in any lift.

This program really does what it promises, already on the 3rd day, everything feels easy, even though I use progression. I think doing only 2 short sets per exercise is a very good way to slowly build up endurance for more sets, and shorter pauses in between sets. Plan is to move on to 5x5/10x3 and singles in the future, as that is what I prefer, but I will probably throw in a HST (hypertrophy specific training) routine at some point for hypertrophy reasons mainly, but also to just break the habit now and then.

Dieting is pretty good, I'm getting my proteins (approx 200 grams pr day), fruit & vegetables (800-900 grams pr day), though I could use some more healthy fat. Atm I'm just eating walnuts for the omega-3, and peanuts. Fish oil is so expensive, but at least I eat fish/shellfish a couple of times a week to cover some of it.

 

[Dicomaco]

Thursdays training - Day 4

5 min of warm up with a 20 kg barbell.

Deadlift
2 x 5 @ 70 kg - almost too easy
-last set with grip pads (to move stress to my forearms)

BB Military Press
1 x 5 @ 30 kg
1 x 5 @ 35 kg

Chins
2 x 5 @ bw - easy
- I can feel that my movement is very smooth. I get a good explosive concentric, and a controlled eccentric all the way to the bottom.

Back Squat [ATG]
2 x 5 @ 40 kg - Too easy

Concentrated seated Barbell curl
1 x 5 @ 17½ kg
1 x 5 @ 20 kg - last 2 reps rep were tough

Evil Ab Wheel
3 x 10 - technique is getting better, but I feel some stress in my lower back at times

Swiss Ball crunches
2 x 10 - love these, don't know why I never did them before, great lower abs exercise.

Good workout, Squat technique is getting good! Can't wait to increase the load next week! Just need to figure how much I should increase the load, don't want to go overboard, but don't want to lift too light either.
Might have another session this week, leaving it optional.

 

[Dicomaco]

Sundays training- Day 5

Back Squat [ATG]
2 x 5 @ 40 kg - easy

Chins
2 x 5 @ bw

Deadlift
1 x 5 @ 70 kg - Easy
1 x 5 @ 80 kg - tougher than expected, but that was mostly caused by lack of grip strength.

BB Military Press
1 x 5 @ 30 kg
1 x 5 @ 35 kg - right shoulder hurt a bit here

Dumbbell Curll
1 x 5 @ 12 kg - easy
1 x 5 @ 15 kg - cheated on the last rep on right hand, reached failure

Evil Ab Wheel
3 x 10 - endurance getting better

Swiss Ball crunches
3 x 10

Knee/Hip raises (abs)
3 x 10

Good training!
I think after this program I will focus 1 day of the week on grip strength, as it really limits me. And I don't like the idea of straps, I don't want any weak links.

 

[Girth Hammer]

you might like this routine:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

This is one of my fav plans. And the website has ton of good info.

 

[Dicomaco]

So it's been a little more than a week ago i weighted myself.
Today the scale said 62.4 kg. So i've gained around 1.2 kg in 1&#189; weeks. It might not sound like much, but in the meantime i've gotten stronger and more ripped (i believe), so I'm pretty confident it's 80-90&#37; muscle. It even seems that my face is more slim than a couple of weeks ago now.

I would like to gain faster, but I don't want to gain fat either, so will only up the calories a little bit from now on. My daily intake is 2200-2500 calories, will try to hit 2500 cal. more consistent on training days.

I truly believe the reason of my success is my increased protein & fat intake, while decreasing carbs on NON-training days.

The body doesn't need carbs before bedtime, as your metabolism only burns 1/3 while you sleep, so I've more or less eliminated carbs on my last too meals before bed (vegges not included)

Since i train early in the day, I make sure to load up on carbs from the morning before training, and right after training. From there on my carb intake decreases dramatically, which means no more fruit after POST-workout meal.

Bah I wish my diet app could print my food table so I could up it here on [words=http://www.mattersofsize.com/join-now.html]MOS[/words] :S

 

[Dicomaco]

Tuesday - Day 6

Back Squat [ATG]
1 x 5 @ 40 kg
1 x 5 @ 45 kg - was fine, 50 kg soon

Chins
1 x 5 @ bw
1 x 5 @ bw + 5 kg - this was tough, mostly cause of technique problems I think

Deadlift
1 x 5 @ 70 kg
1 x 5 @ 75 kg - easy 2 x 75 next time

DB Shoulder Press - right shoulder gives some problems atm, so SP instead of military press
1 x 5 @ 15 kg - way too easy
1 x 5 @ 18 kg - easy, 20 kg next time?

Dumbbell Curll
2 x 5 @ 13 kg - ok

Calf Raises
2 x 10 @ 35 kg - (102)

Evil Ab Wheel
4 x 10 - last set was pretty tough

Swiss Ball crunches
3 x 10

Knee/Hip raises (abs)
3 x 10

Good training, can't wait for my next session!

 

[REDZULU2003]

@Dicomaco ->

* What EXACTLY is your goal here?
* What areas are you wanting to improve?
* What supplements are you on?

 

[Dicomaco]

you might like this routine:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

This is one of my fav plans. And the website has ton of good info.

Thanks for the link, I already know that routine, and I love 5x5 in general, so i'm definitely going to try it at some point!

 

[Dicomaco]

@Dicomaco ->

* What EXACTLY is your goal here?
* What areas are you wanting to improve?
* What supplements are you on?

*My exact goal is to put on some size, 5-6 kg of muscle first time around. Besides that I want some more raw power, but since I had surgery last summer, and was out of the game for some months it has been a tough road back. Now I just want to get into decent shape again, before attacking all the hardcore stuff. Such as Pistols, one-arm pull-ups/push ups, dragon flags, explosive lifting (olympic style).
Long term goal is to start at SuBathmateission Wrestling again, I just want some more strength, as I got bullied around a lot by the bigger guys, even though my teachers said I had a lot of talent.

*I want to improve everything, in this program it's full body, but at some point I will switch over to split programs. If I had to mention one area, it'd be my leg strength and core. I believe I've neglected core training in the past, but I'm about to change that.

* Well I bought some stuff from Biotest, via t-nation.com - some of it works.. some of it well, don't really think so.
I take 2 ZMA pills everyday (i know these help on my sleeping)

I also use a supplement called Alpha Male, mostly to see if it works, and I'm not really convinced that it does.
Lastly I take two pills of Rosavins (15%) every morning before workout.

Other supplements are Maca & Horny Goat Weed, but that's more for aphrodisiac reasons.
I guess L-Arginine is helping on my training as well.

Sorry if it sounds confusing, I want a bit of everything atm, but I'm still taking it one step at a time, finishing the program I've started on now, and then take it from there.

 

[Dicomaco]

Friday - Day 7

Back Squat [ATG]
2 x 5 @ 40 kg
1 x 5 @ 45 kg
1 x 5 @ 50 kg - PR

Chins
1 x 5 @ bw
1 x 5 @ bw

Deadlift
2 x 5 @ 75 kg - was very easy when I did explosive concentric, will remember that!

DB Shoulder Press
1 x 5 @ 18 kg - easy
1 x 5 @ 20 kg - a bit tough to get into position, but once I was it was easy

Dumbbell Curll
1 x 5 @ 13 kg - felt easy today
1 x 5 @ 14 kg

Evil Ab Wheel
2 x 10 - These were very tough today for some reason :S

Swiss Ball crunches
3 x 10

Knee/Hip raises (abs)
1 x 15
1 x 10

+
20 min of stretching out, and some more static ab training


Didn't feel so good today, bad weather, skin problems etc, but I kicked myself over there, and I'm glad I did.

Did 5 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98]x 50[/words] kg on the squat today, it felt surprisingly easy, so thats great
Except for ab training, everything felt easier today than last session. Perhaps my abs are tired dunno, I don't feel any DOMS, but I do work them a lot more than in the past

I need a better warm up routine, I actually did the one set of 50 kg squat after my Deadlift, so my legs were properly activated and warm. I think that's what made the squat so easy.

 

[Dicomaco]

Sunday - Day 8

Back Squat [ATG]
1 x 5 @ 40 kg
1 x 5 @ 50 kg

Chins
1 x 5 @ bw
1 x 5 @ bw + kg

Deadlift
1 x 5 @ 75 kg
1 x 5 @ 80 kg

DB Shoulder Press
1 x 5 @ 20 kg - easy
1 x 5 @ 22 kg - tough

Dumbbell Curll
1 x 5 @ 14 kg
1 x 5 @ 15 kg - very tough

Seated Calf Press
1 x 15 @ 35 kg
1 x 10 @ 35 kg (102)

Evil Ab Wheel
2 x 10

Swiss Ball crunches
1 x 10
2 x 10 + skydivers (ab/pushup)

Okay training. I'm glad squats are working out great for me!

 

[Dicomaco]

Took a break from training from December 31st till January 19th. Way too long, but I just had a lot of stuff to do, and wasn't really in the mood. I did make sure to eat enough and avoid the mistakes of the past, so I barely think I lost any muscle in the time off.

Tuesday 19-01-2010

Back Squat [ATG]
1 x 5 @ 40 kg
1 x 5 @ 45½ kg

Chins
1 x 5 @ bw
1 x 5 @ bw

Deadlift
1 x 5 @ 70 kg
1 x 5 @ 70 kg

DB Shoulder Press
1 x 5 @ 15 kg
1 x 5 @ 18 kg

Dumbbell Curll
1 x 5 @ 12 kg
1 x 5 @ 14 kg - tough

Evil Ab Wheel
1 x 10
1 x 5


Decent training, I was surprised that my strength wasn't that much worse than before New Years, so that's good

 

[Dicomaco]

Wednesday 20-01-2010

Back Squat [ATG]
1 x 5 @ 40 kg
1 x 5 @ 45½ kg

Chins
1 x 5 @ bw
1 x 5 @ bw

Deadlift
1 x 5 @ 70 kg
1 x 5 @ 70 kg

DB Shoulder Press
1 x 5 @ 18 kg
1 x 5 @ 21 kg

Dumbbell Curll
2 x 5 @ 13 kg - last rep tough

Dumbbell Swing
2 x 10 @ 12 kg

Lateral Raise
1 x 5 @ 9 kg
1 x 5 @ 10 kg - as usual I never lose strength in the shoulder area

Seated Calf Press
2 x 10 @ 25 kg

Evil Ab Wheel
2 x 5 - man my stomach hurt from yesterday!


Okay training, I think it will be fairly easy to get back into shape!

 

[Dicomaco]

Thursday 21-01-2010

Back Squat [ATG]
1 x 5 @ 40 kg
1 x 5 @ 45½ kg - a bit tough

Chins
1 x 5 @ bw
1 x 5 @ bw - very easy today

Deadlift
1 x 5 @ 70 kg
1 x 5 @ 75 kg

DB Shoulder Press
2 x 5 @ 18 kg

Dumbbell Curll
2 x 5 @ 10 kg - 20 sec rest

Lateral Raise
2 x 5 @ 10 kg - as usual I never lose strength in the shoulder area

Seated Calf Press
2 x 10 @ 35 kg

Evil Ab Wheel
2 x 5 - stomach felt okay today, just a bit fatigued

Good training.
Will train tomorrow as well, and then probably take saturday & sunday off.

 

[Dicomaco]

Yesterday - 03-02-2010


Dumbbell Rows
1 x 5 @ 25 kg
1 x 5 @ 28 kg

Deadlift
1 x 5 @ 70 kg
1 x 5 @ 80 kg

Goblet Squat
2 x 6 @ 25 kg

DB Shoulder Press
1 x 5 @ 17 kg
1 x 5 @ 20 kg

Dumbbell Curll
1 x 5 @ 12 kg
1 x 5 @ 14 kg

Lateral Raise
2 x 5 @ 10 kg

Rope Pull up
1 x 5 @ bw

Evil Ab Wheel
2 x 10

Been without internet for a week or so, back with update from yesterday. I should probably have continued my log in word, but I didn't, oh well.

Did 80 kg deadlift, NO sweat yesterday, and I don't really get it, but that's cool hehe

 

[eurotrash]

If you need some help with a routine let me know.

Your lifts should be improving faster.

if you need help let me know..

My ccurrent 1rm's are dead 200 and squat 150

 

[DLD]

Do you have any pictures of your body, before..after

 

[Dicomaco]

Saturday 06-02-2010


Snatch Grip Deadlift
1 x 5 @ 50 kg
1 x 5 @ 60 kg

Back Squat[ATG]
1 x 5 @ 45 kg
1 x 5 @ 50 kg

Pull ups
2 x 5 @ bw

DB Shoulder Press
1 x 5 @ 19 kg
1 x 5 @ 20 kg

Dumbbell Curll
2 x 5 @ 14 kg

Lateral Raise
2 x 10 @ 8 kg

****************************************Update*******************************************

Man it's a bit complicated to train these days. I just sold my apartment, but I won't receive my money until the middle of March, so I'm broke as hell atm ;-p
That's making it really hard to gain weight, since I eat about 30% more when I'm training, but I just can't afford the ekstra protein & fat. (I do a Protein/Fat based diet,with limited carb-intake, as I'm intolerant).

It's interesting how the two keys to gain muscles, lean protein from fish/meat, and healthy fat from nuts & fish oil are also some of the most expensive shit to come by, whereas shitty carbhohydrates can be found anywhere at zero expense!

Things are looking bright though, I'm moving into a great apartment with a buddy next month, more space & more money = nice, but until then I'm using my mom's fitness access card to train at my local centre, how lame is that?? Nevertheless, at least I can train a few times a week until I can afford my own membership again in a month or so!

The goal right now is at least not to get weaker, but I think that's possible. It appears that even though I've been training less the last couple of weeks, I'm still getting stronger.

My diet consists of an extreme high intake of nuts. I pretty much eat nuts at every meal. At least 150 grams a day, so you can almost call it a Nut-diet. Almonds, cashews, peanuts (i know it's not a nut) and walnuts if I can come by them. It's fucking expensive, but man eating almonds makes me feel great!
I started eating huge amounts of almonds 1½ week ago.I don't know if it's psychological, but my erections have been through the roof the last week. Yesterday with my girl, we fucked for 30 min or so, and 2-3 min after I came, my dick was rock hard again, and we went at it for another 30-40 min. It was unbelievable, cause usually I feel a bit sore after orgasm, and need 15-20 min to be fully recovered, but not this time! Dunno what's going on, but perhaps it's the high amount of L-Arginine in peanuts and almonds doing it for me? I also take 6-8 grams of L-Citrulline a day.

Article about almonds http://www.tmuscle.com/free_online_...g_performance_nutrition/food_nazi_nuts_to_you

 

[Dicomaco]

If you need some help with a routine let me know.

Your lifts should be improving faster.

if you need help let me know..

My ccurrent 1rm's are dead 200 and squat 150

Thanks, but the main reason I'm gaining so slow, is mental. I don't want to gain too much fat and become overweight again, 2nd, I'm not eating enough protein.

 

[Dicomaco]

Do you have any pictures of your body, before..after

I have a few, but not that great quality, will post some when I get home. I need to get some timer-function on my iphone so I can 'pose', I hate posing while holding the phone. I really hate taking pictures of myself, but I guess it's a good idea, so I can compare in future

 

[Dicomaco]

]Monday 08-02-2010

Deadlift
1 x 5 @ 60 kg
1 x 5 @ 70 kg
1 x 5 @ 75 kg
1 x 1 @ 80 kg
1 x 1 @ 85 kg
3 x 1 @ 90 kg

Back Squat[ATG]
1 x 5 @ 40 kg
1 x 3 @ 45 kg
1 x 5 @ 50 kg

Pull ups
2 x 5 @ bw

DB Shoulder Press
2 x 5 @ 20 kg

Bench Dips
2 x 10 @ bw

Dumbbell Curll
1 x 5 @ 13 kg
1 x 5 @ 15 kg

Lateral Raise
2 x 5 @ 11 kg

Good training, wasn't in a good mood, centre was floded with people, but got the work done.

I can feel Squat is working out great for me, got the technique nailed pretty much I think, although I have to be careful with my lower back.
Pull ups with added weight next time.
I need some more back work, I don't feel I'm using it much at all. Will probably add some rows, or face pulls next time.

 

[DLD]

I have a few, but not that great quality, will post some when I get home. I need to get some timer-function on my iphone so I can 'pose', I hate posing while holding the phone. I really hate taking pictures of myself, but I guess it's a good idea, so I can compare in future

It is the best idea. So many people, myself included, wish they had incremental pictures showing gains...it is the biggest inspiration to those wanting to do the same.

 

[Dicomaco]

Here's the pictures as promised

08-02-2010

I wasn't able to get a leg shot, but will next time.

Btw I know I'm thin like a twig

Hmm how come I can make them show up when loading the page?

 

[shr0om_7]

Thanks, but the main reason I'm gaining so slow, is mental. I don't want to gain too much fat and become overweight again, 2nd, I'm not eating enough protein.

I really am disappointed by this post.
1) You're forcefully putting up a mental block to halt gains?
2) Gain too much fat?
3) Not eating enough protein? Do you know your LBathmate? Getting enough protein isn't really going to have a major impact on your gains as in lifts.

No hate btw.

 

[Dicomaco]

I really am disappointed by this post.
1) You're forcefully putting up a mental block to halt gains?
2) Gain too much fat?
3) Not eating enough protein? Do you know your LBathmate? Getting enough protein isn't really going to have a major impact on your gains as in lifts.

No hate btw.

Of course I'm not forcefully putting up a mental block. But I wasn't always happy you know, just like many others, i had a pretty chubby body, and it wasn't until I did something about it and lost 20 lbs that I started getting a lot of confidence, which has given me the success (on a personal level) that I have today.

I just don't wanna lose that, and THAT is the main reason that I do not 'bulk'. Eating without control, gaining 15-20+ lbs a month like many do.
I realize that in order to gain mass without gaining too much fat (of course some fat is inevitable, I'm not delusional) I have to increase my overall intake slightly every week. And that is pretty much what I haven't been good enough at. Also I've often let personal problems interfere with my training with has caused my progression in the gym to be full of ups & downs. But that's the stuff I'm working on, and I'm getting better at it.

3) Not trying to be a dick, so please don't misunderstand my attitude, but I almost can't comment on that one, I can't believe you are serious. I have a very good insight in the nutritional aspect of the game, and I know what to and what not to eat. I hope I misunderstood, or perhaps you misunderstood me..

I know my body very well, and I know that in order to gain muscles I need to eat 3 -500 kcal more than my maintenance weight intake (which is around 2000 calories). Now since I'm carb-intolerant, my body doesn't handle carbs very well, and I can feel the effects of excess carbs almost immediately upon eating it, especially the day after. My body handles a protein & fat rich diet much better, hence I need to eat more protein (and fat in theory, but I'm eating enough of that already) to reach my daily kcal intake of around 2500 kcal (to gain weight), and that's what I've been lacking for a long time.
I mean I can easily reach my 2500 kcal everyday, by eating a shitload of non-rich carbs (which is the reason 60+ percent of the US citizens are overweight) but what's the point, that's what I did in the past, and that just gave me a bloated look and a weak body.

I'm not even trying to defend myself or make excuses, I'm just basically stating that I need more consistency in my training/dieting.

Btw I had my LBathmate tested 6 months ago or so. Bodyfat was and is around 9-10 % i reckon.

No hate from me either btw

 

[shr0om_7]

Of course I'm not forcefully putting up a mental block. But I wasn't always happy you know, just like many others, i had a pretty chubby body, and it wasn't until I did something about it and lost 20 lbs that I started getting a lot of confidence, which has given me the success (on a personal level) that I have today.

Can't argue with you there. However, you made it seem to me at least that you were mentally doing yourself in, which you aren't.

I just don't wanna lose that, and THAT is the main reason that I do not 'bulk'. Eating without control, gaining 15-20+ lbs a month like many do.

You don't have to 'bulk'. I'm just going to assume you know exactly what constitutes a bulk and why people bulk in the first place. Eating without control shows no discipline and with lacked discipline comes major consequences.

I realize that in order to gain mass without gaining too much fat (of course some fat is inevitable, I'm not delusional) I have to increase my overall intake slightly every week. And that is pretty much what I haven't been good enough at. Also I've often let personal problems interfere with my training with has caused my progression in the gym to be full of ups & downs. But that's the stuff I'm working on, and I'm getting better at it.

I wouldn't say every week, however you should only be increasing your cals on days you lift vs cardio/rest days. Eat. Train. Sleep.
I can relate to having personal problems come between the gym as it's happened to me. It's not cool and really is a motivation killer. I was finally able to take my problems to the gym vs let the problems take me out of the gym.

3) Not trying to be a dick, so please don't misunderstand my attitude, but I almost can't comment on that one, I can't believe you are serious. I have a very good insight in the nutritional aspect of the game, and I know what to and what not to eat. I hope I misunderstood, or perhaps you misunderstood me..

The statement that you said was very laughable honestly and that's how I took it. I assumed and that's my fault.

I know my body very well, and I know that in order to gain muscles I need to eat 3 -500 kcal more than my maintenance weight intake (which is around 2000 calories). Now since I'm carb-intolerant, my body doesn't handle carbs very well, and I can feel the effects of excess carbs almost immediately upon eating it, especially the day after. My body handles a protein & fat rich diet much better, hence I need to eat more protein (and fat in theory, but I'm eating enough of that already) to reach my daily kcal intake of around 2500 kcal (to gain weight), and that's what I've been lacking for a long time.

Your maintenance cals = 2000? So, you weigh around 160-165?
Carb intolerant doesn't sound fun to be. How many gs would put you into the excess category? What can you eat without feeling the effect carbs?

I mean I can easily reach my 2500 kcal everyday, by eating a shitload of non-rich carbs (which is the reason 60+ percent of the US citizens are overweight) but what's the point, that's what I did in the past, and that just gave me a bloated look and a weak body.

Well, people aren't overweight from eating non-rich carb food.
They're overweight from going waaay over their maintenance cals more than they should and not exercising.

I'm not even trying to defend myself or make excuses, I'm just basically stating that I need more consistency in my training/dieting.

I completely understand man, I wasn't trying to be rude, thus I said no hate. I was merely just trying to get some information out of you. =]
Honestly, don't worry too much about your macros much (you kind of have to with your carb intake) but other than that, just try to stay around your cals and you'll be fine. A lot of people think they have to have the perfect macros and get into pissing contests about them. 40/40/20 is the best! no 33/33/33 is the best! No 50/30/30 is the best! it's silly.

Btw I had my LBathmate tested 6 months ago or so. Bodyfat was and is around 9-10 % i reckon.

That's a very good number man. [=

No hate from me either btw

No hate.
GL on your training man.

 

[Dicomaco]

I know I was a little brief in my initial answer, sorry

I know that the concept of bulking is about gaining weight in a controlled manner But you know, I've often heard people tell me:

"just eat more food"
"I eat 20 eggs a day, that's why I'm growing" - umm yeah, and that's why you have a huge flat tire of fat bulging out of your pants? Congrats on the 100 kg bench press, now give me 20 clean push ups, remember to hit the chest to the floor, not your stomach, oh.. sorry I forgot! <-- Not impressed!

I am how ever impressed by people benching 100+ kg and, being able to do 10 - 15 clean pull-ups, & 40-50 clean push-ups, only people with discipline in the kitchen are doing that, and in my center you can count less than 5 regulars accomplishing that (out of literally 1000+ members).
It all depends on ones goal though, but I've always had a hard time taking advice from huge guys who completely ignore the importance of diet & functional strength. If that works for them, cool with me, but I'm not them.

"I was finally able to take my problems to the gym vs let the problems take me out of the gym."

That's what I've started to learn too, although it's taken me years to learn.

And yeah I don't increase my kcal on non-training days, I do however cut the carbs, and exchange with fat & protein. Seems to work for me, WHEN I'm consistent that is. I'm lucky that my mom & dad in law are very understanding when I'm bringing my bags of protein & nuts to their house. Not everybody are that understanding in my experience.

Your maintenance cals = 2000? So, you weigh around 160-165?
Carb intolerant doesn't sound fun to be. How many gs would put you into the excess category? What can you eat without feeling the effect carbs?

About my weight, I'm only 140 lbs, although people tell me I look 20 lbs heavier (weee ) probably because I have a mesomorphic body type, with a tiny waist and broad shoulders.

Excess carbs to me would be 200g+ on a non training day. I aim to around 150g, max on non training days. On training days, I try to keep it within 200-225, however it appears that I can easily handle more ON training days, without feeling bad the following day. So when I say I'm carb in tolerant, I'm not talking about having a slow metabolism, in fact my metabolism is probably faster than most, but it wasn't always like that, and my body still reacts negatively on too many poor carbs, also in terms of mood I've realized.

What can I eat: any vegetable, but that makes sense as they're dense in nutrition, but limited in kcal compared to e.g. the devil: white bread, pasta, rice etc.
Other than that, my body tolerates nutrition-dense foods like legumes & nuts very well, hence my metabolism is just fine, it's all about the nutritional value & quality of the foods.

I hope I didn't make it sound like I'm this poor soul who has to monitor everything I eat, far from it, in fact I feel lucky to have the body I have. But compared to my best friend, who is carb-TOLERANT with a BIG T, I do need to keep my body type in the back of my head often, especially when going out, eating at other peoples' houses and such.

I agree about the macro's. Nobody are the same, that's why we should all handle our diets individually. However there are always guidelines to follow.

What type of training are you doing btw??

 

[Dicomaco]

Thursday 11-02-2010

Deadlift
1 x 10 @ 50 kg
1 x 10 @ 60 kg

Back Squat[ATG]
1 x 3 @ 40 kg
1 x 3 @ 45 kg
2 x 5 @ 50 kg

Pull ups
1 x 5 @ bw
1 x 5 @ bw + 5 kg

DB Shoulder Press
2 x 8 @ 18 kg

Bench Dips
2 x 10 @ bw
1 x 10 @ bw + 2.5 kg

Dumbbell Rows
2 x 10 @ 21 kg

Dumbbell Curll
1 x 3 @ 16 kg - damn hard :S
1 x 5 @ 15 kg

Lateral Raise
2 x 10 @ 9 kg

Evil Ab Wheel
1 x 10

Good training today, squat technique is still good, although a bit tough today for some reason.

I really love bench dips. It seems that it's the only triceps exercise I can do without feeling any discomfort what so ever, and I can go extremely deep with no problem. It's also the only tricep exercise that I trully feel in my triceps, and it's also very easy to excecute. I can feel that this one will improve my upper arms!

 

[Dicomaco]

Friday 06-03-2010

Deadlift
1 x 3 @ 50 kg
1 x 3 @ 60 kg
1 x 3 @ 70 kg
2 x 3 @ 80 kg

Back Squat[ATG]
1 x 3 @ 30 kg
1 x 3 @ 40 kg
1 x 3 @ 45 kg
3 x 3 @ 50 kg

Pull ups
1 x 5 @ bw

Dumbbell Rows
1 x 5 @ 21 kg
1 x 5 @ 25 kg
3 x 5 @ 28 kg

DB Shoulder Press
5 x 5 @ 18 kg

Cable Pushdown
5 x 5 @ 15 kg

Bench Dips
3 x 10 @ bw

Dumbbell Curll
2 x 5 @ 13 kg

Lateral Raise
2 x 8 @ 9 kg

Evil Ab Wheel
1 x 10

Back online in my new apartment. Today I will checkout a new gym, looking forward to it!

 

[Dicomaco]

Monday 08-03-2010

Back Squat[ATG]
1 x 5 @ 20 kg
1 x 3 @ 40 kg

Deadlift
1 x 5 @ 50 kg
2 x 5 @ 70 kg
1 x 3 @ 80 kg

Pull ups
1 x 8 @ bw
1 x 4 @ bw

Dumbbell Rows
1 x 5 @ 21 kg
1 x 5 @ 25 kg
2 x 5 @ 28 kg

DB Shoulder Press
5 x 5 @ 18 kg

Cable Pushdown
3 x 5 @ 15 kg
2 x 5 @ 20 kg

Dumbbell Curll
2 x 5 @ 13 kg

Cable Lateral Raise
2 x 10 @ 2.5 kg

Evil Ab Wheel
2 x 6

Checked out a new gym today. Very old school and nice atmosphere, however I wasn't that impressed that I will take it over my current center, as the distance is much longer.

Training was decent, I don't get why I haven't got weaker considered how little I've trained the last month, but I don't complain. I think my testosterone is pretty high these days, it sure feels like it, especially in bed

 

[DLD]

Are you going to post some pics?

 

[Dicomaco]

Are you going to post some pics?

hey DLD, I did already post pics about a month ago as requested. I won't take new until at least another month, not much has happened except my arms are a bit bigger now.

I will however take pics once a week once my [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]Bathmate[/words] arrives and post it in my Penis Enlargement blog, that's a promise. I really believe in that device and can't wait to try it!

 

[Dicomaco]

Tuesday 09-03-2010

Back Squat[ATG]
1 x 5 @ 25 kg
1 x 3 @ 35 kg
1 x 3 @ 45 kg
5 x 3 @ 50 kg

Pull ups
1 x 5 @ bw

T-Bar Rows
1 x 5 @ 40 kg
1 x 5 @ 50 kg
2 x 5 @ 60 kg
2 x 5 @ 65 kg

Incline DB Press - rotating arms
2 x 8 @ 10 kg

Bench Dips
5 x 10 @ bw

Lateral Raisell
3 x 8 @ 8 kg

DB Lunges (step ups)
2 x 10 @ 12 kg - way too easy

Lever Leg Curl
1 x 10 @ 39 kg
1 x 10 @ 46 kg

Evil Ab Wheel
2 x 5

+ 15 min stretching

Pretty decent training, I'm hungry as hell which is usually a good sign

 

[pest]

Well done on keeping up this blog, well done on sticking to your routine and working out regularly. I hope you keep it up and get the results you want. You could do worse than to dramatically change your routine for a week. Shock you're system, then return to this return if you like it.

Do something you don't normally do like a heavy circuit as fast as you can. Some strong man exercises. Some difficult lifts (suitcase deadlift with o bar or uneven deadlift). Sledge hammer swings. Sled pulls. etc. Or just a simple crossfit workout like fran... just to shock you.

Eat some eggs!

 

[Dicomaco]

Thursday 11-03-2010

Deadlift
1 x 5 @ 40 kg
1 x 5 @ 60 kg
1 x 5 @ 70 kg
2 x 5 @ 80 kg - very tough today :S

Incline DB Press
1 x 5 @ 16 kg
2 x 5 @ 19 kg
2 x 5 @ 21 kg - tough

DB Rows
1 x 5 @ 25 kg
5 x 5 @ 30 kg - easy, dunno why i get stronger so fast in this

Pull ups
2 x 5 @ bw
2 x 2 @ bw - behind the neck

BTN Shoulder Press
2 x 10 @ 20 kg

Bench Dips
3 x 10 @ bw - easy

Lateral Raisell
3 x 6 @ 9 kg

Lever Calf Raisel
3 x 10 @ 25 kg - 1 sec pause at top & 2 sec pause at the bottom

 

[Dicomaco]

Monday 22-03-2010
- Back-specific workout

Pull ups
1 x 6 @ bw
1 x 5 @ bw

DB Rows
1 x 5 @ 22 kg
3 x 5 @ 28 kg
1 x 5 @ 30 kg
1 x 5 @ 32 kg

Dumbbell chest-supported Row
1 x 5 @ 15 kg - tough
1 x 10 @ 12 kg
1 x 8 @ 12 kg

Squat [ATG]
1 x 5 @ 30 kg
4 x 5 @ 40 kg
-went seriously deep with these, almost litterly did touch my ass to the ground ;p

BB Bicep Curl
1 x 10 @ 15 kg
3 x 8 @ 20 kg

Lateral Raisell
1 x 6 @ 9 kg


Apparently I lost my last blogged workout here, or perhaps I didn't push the suBathmateit button dunno. Anyways last weeks training, was Thursday I think, and it was terrible. Felt bad on my way to the gym, most likely due to bad timing of my breakfast. I felt that my 'freshness' peaked already before I left home and when I entered the gym I felt tired and weak.

So I pretty much just trained my arms and calves as I didn't feel for compound movements at all that day.

Todays training was great though, which is very ironic considering that I've been with my girl all weekend, and I didn't really proper time my meals nor ate sufficient proteins, although I did eat all my other supplements.

In theory it could be because I had an awesome weekend with my girl, great sex & food and I've been feeling overall happy and confident; which as some know has a great influence on testosterone levels.

In reality it makes no sense at all, since I got less than 50% of my protein needs Saturday, and didn't get enough calories altogether either Friday or Sunday, which should result muscle loss and me feeling weaker this week.. but for some reason I felt GREAT today. That is except for the first 5 min where I thought I was going to have a bad workout again, but then I started doing rows and I did 32 kg no sweat. Soon I'll do sets of 36 kg and then I have to do Barbells since their heaviest dumbbells are 36 kg.. bah! :S

I will be doing a split-workout for the next month or so just to mix things up a bit. Today was back and legs, next time will be chest & legs again, and 3rd workout will be legs & isolated arms.

 

[eurotrash]

I think you need to re asses your diet in regads to trianing..

Doesnt look like your squats have improved..


Judgeing form the photos you are too concerned with having a six pack then putting on some size/strength. Also you use one of those stupid ab wheel things.

Start eating more and train with more intensity.. My girlfriend squats ass to floor 60kg for 20 reps im sure you can as well..

deadlift squat dead lift squat eat eat sleep...

 

[bigc77]

hey hows it going, i am actually a bodybuilder myself and a powerlifter, the things that you need to learn is overtraining is caused so easy if you do squats a day after deadlifts or anything like that, my split looks like, Monday: chest, Tuesday:back Wednesday: shoulders:, Thursday:legs and Friday arms, i train abs and calves most days of the week as they are my weak point but, you need to make sure you are getting at least 8 hours sleep sleep a night and even try to get some cat naps, stay with low GI carbs and a high protein diet, also take multi vitamin to keep healthy.

comment back if you need any tips or advice

 

[Dicomaco]

I think you need to re asses your diet in regads to trianing..

Doesnt look like your squats have improved..


Judgeing form the photos you are too concerned with having a six pack then putting on some size/strength. Also you use one of those stupid ab wheel things.

Start eating more and train with more intensity.. My girlfriend squats ass to floor 60kg for 20 reps im sure you can as well..

deadlift squat dead lift squat eat eat sleep...

I'm taking it very easy with the squats, focusing mostly on perfect technique, as I have a weak right knee, former injuries and it does bother me now and then. It's not like 40 kg feels like a mountain to me, I do twice that in Deadlift (which isn't much either i know)

I should eat much more, my metabolism is high, but I honestly can't afford to eat much more healthy food than I am now. That will change when I get money from my apartment, but as of now i'm doing what I can on a low-carb diet with an extremely tight budget.

The Evil Wheel exercises are not stupid, far from it. You probably think that it's crap just because it looks like something out of tv-shop? This is one of the best abs exercises out there, right in line with the likes of dragon flags and such (although not that tough). I highly doubt you got more expertise than Pavel Tsatsouline or Chris Shugart and many other recognized trainers who praise them, e.g. here. Now I'm going to assume (just like you assumed all I care about is a six pack, without knowing shit about me) that you haven't even tried the ab wheel?

 

[Dicomaco]

hey hows it going, i am actually a bodybuilder myself and a powerlifter, the things that you need to learn is overtraining is caused so easy if you do squats a day after deadlifts or anything like that, my split looks like, Monday: chest, Tuesday:back Wednesday: shoulders:, Thursday:legs and Friday arms, i train abs and calves most days of the week as they are my weak point but, you need to make sure you are getting at least 8 hours sleep sleep a night and even try to get some cat naps, stay with low GI carbs and a high protein diet, also take multi vitamin to keep healthy.

comment back if you need any tips or advice

hey what's up bigc77, yeah you're right over-training is easy to do, I'm trying a split routine for some time now, and I won't do squat & deadlift on the same session in this period.

Sleep is indeed important, but that is the one thing I am doing right I think hehe, except for the powernaps (cat naps is the same?) if I do those, even just for an hour, I can't fall asleep at night. That's been a problem for me since I was a kid.

I eat my vitamins and fish oil etc, but I do get too little protein. Will order some Whey as soon as I can afford it though, it's such an easy & convenient way to make sure you get enough proteins

Do you have a blog somewhere btw?

 

[bigc77]

haha yeah cat naps can be a bitch for your sleeps later on at night lol, nah i haven't posted a blog just yet, how often do you try to increase your poundage on your exercises?? and what are your primary goals ???

 

[Dicomaco]

Thursday 25-03-2010

- Chest specific day

BB Guillotine Press - first time doing this, felt awkward, but it's supposed to be great for upper pec activation
1 x 15 @ 20 kg
3 x 8 @ 30 kg - not challenging but I need to learn the technique

Incline DB Press
1 x 5 @ 16 kg
5 x 5 @ 19 kg

Cable Extension
2 x 5 @ 15 kg
4 x 5 @ 17½ kg

Cable Mid Pulley Crossover
3 x 8 @ 10 kg

Dips
1 x 5 @ bw - first time in 6 months, man my technique has gone bad :S

Not a very good training, dunno what's going on lately, I expected to be able to lift much more in incline bench :S

 

[bigc77]

what are u going for strength or size, your incline might be weaker due to fatigue remember your doing them after guillotines, be careful with guillotines as well there really strenuous on the rotator cuff.