dieselvenom's journal

[dieselvenomblue]

I'm finally making a journal. Any feedback or advice is appreciated once i've made several entries.

Current weight 160lbs. i believe i'm around 12% bf. Goal is to gain 10-15lbs and get to 6% bf. so at 6' my goal obviously is not to be massive.

I go to the gym every other day either afternoon or night and mostly each workout is concentrating on a body part with one or two compound movement involving legs as well. also, in the morning i either run 4-10 miles or do drills on a field. so i might end up having to eat a lot more.


my week will go something like this:

Chest
Shoulders
Olympic
cardio only
Back
Legs
cardio only

[dieselvenomblue]

I'm just getting back into training consistently again so my first week isn't going to be all out, next week will be. i will add some "before" pics soon.



12.08.07

chest
160lbs : 4 miles

db bench
45s : 2x12
50s : 1x10
55s : 1x6
50s : 1x10

db incline bench
35s : 2x12
40s : 2x7

single leg deadlift
bw : 3x10 both sides
db deadlift
35s : 3x20
db pullover
35s : 3x15

cable crossover
40 : 3x15

db clean
30s : 3x12




foodage

12:30pm post-running
1/2 scoop whey
1/2 scoop casein
1 tbsp flaxmeal
4 salmon oil caps
1 pysllium cap

2:45pm
1/2 scoop whey
1/2 scoop casein
1 tbsp flaxmeal
4 salmon oil caps
1 psyllium cap

3:15
1 tbsp peanut butter

6:15pm post-workout
surge

7:00
1/4lb chicken sausage
broccoli
2 pysllium caps

9:00
1/2 scoop whey
1/2 scoop casein
1 tbsp flaxmeal
1 psyllium cap

11:00
1/2 scoop whey
1/2 scoop casein
1 tbsp flaxmeal
1 tbsp peanut butter
1 pysllium cap

1500 calories : 60g fat : 92g carbs : 29g fiber : 182g protein

[dieselvenomblue]

apparently my gym closes at 3 on sundays... what kind of bs is that? it says 6 on the web site and everyone else thought the same thing. anyway i got there 20 min before closing so i couldn't really do much but i guess its alright since i'm taking it easy the first week to get my body used to everything again. after my shoulder warmup the gym was closed so i jogged to the field for drills. I'll post videos of my drills soon as well.


12.09.07

shoulders
160lbs : 2 miles : sprint/footwork drills

mil press
behind/front
65 : 10/5 : 5/10 : 15/0 : 0/15

arnold press
35s : 1x10 : 1x8
30s : 1x11

cable front raise
10 : 3x10
cable lateral raise
10 : 3x10

[dieselvenomblue]

This is the first time I've actually weighed myself, the weight before was not official I guess. I've been afraid of trying the snatch with a bar and i've only been doing single dumbbell snatches before, but i decided to try it and it was fine, very difficult but i was careful not to go heavy. it is a killer exercise.

I waited around 45 min for the squat rack to be free. First some guy was curling on it, even though there is a barbell set 10 ft away, i really think people curl at the squat rack to get attention. Then some fat guys are using 3-4 red plates per side and doing halfway squats for half an hour. Is this an actual lift? kinda like rack pulls? By the time I got to the squat I had already killed my quads with the dumbbell deadlifts, as I didn't expect it to be free by the end of my workout. my left quad was about to explode on the last set.

I've been having trouble gaining weight, and its either due to overtraining, 10-12 reps being too high, and/or diet. I've decided to rotate reps/weight range every week to hit my body differently. Maybe use 5x5 for my heavy week.

I also need to start working calves a lot since i'm going to colorado in jan to snowboard.



12.10.07

olympic
158.6lbs : rainy/icy/slushy=no running

db curl
25s : 1x12
30s : 1x10
35s : 2x8

power clean
65 : 2x10
85 : 1x8
95 : 2x5

power snatch
65 : 1x7
75 : 1x5

standing calf raise
120 : 1x15
140 : 1x18
160 : 1x17

dumbbell deadlift
35s : 3x10
40s : 1x10

squat
95 : 1x10
135 : 2x6

cool down exercise i will post an explanation/video soon

stretching

[dieselvenomblue]

i woke up and my traps were completely owned from yesterday, great feeling. i also didn't feel my hip flexors and knees would be up for running today. i do need to avoid overworking so i guess a day of rest is good.

i had a bunch of people over at my apartment to study for finals and i wanted to be a nice host but i don't have any normal food. so i threw some stuff together and it turned out better than expected.


Meal Replacement Chocolate/Coconut Muffin
-1 cup water
-1/4 tsp baking powder
-1 tbsp smart balance butter or olive/grapeseed oil
-6 tbsp coconut flour
-2 large eggs
-2 scoops isopure dutch chocolate zero carb
-2 tbsp flax meal

mix it all together, bake for 20min at 350 degrees.

per 2 muffins:
300 calories : 10g fat : 4g non-fiber carbs : 6g fiber : 24g protein

for my guests i drizzled a little bit of honey and hot chocolate powder on top. powdered sugar would make it look pretty cool too. but personally, and for others on this site, organic peanut butter would be a more preferable topping.

enjoy!

[dieselvenomblue]

i was fairly satisfied with my last workout with the oly lifts and today's workout was pretty nice too. i've been doing the velocity diet except that i've been using a preworkout supplement called snyder's honey wheat pretzels. today i had some with pepperoni and sharp cheddar cheese, i was really craving some expensive vodka to go with it. i know its more of a weight loss diet so i'm only doing it for a month to see if i can actually cut down so i can have abs.

i found this video and i've been doing it as a warmup for my workouts
http://www.youtube.com/watch?v=fk_usVg7Fp0

when i'm home for christmas i'll do some hanging leg raises to hit it harder.

when i put exercises together without a space to separate that means it's a superset, such as the pullups/pushups.


12.12.07

back
158.4lbs : exams=no running

abs

wide grip pullups
bw : 5x5
decline pushups
bw : 5x10

single arm pulldown
40 : 2x12
62.5 : 2x5
55 : 1x8

bench dip
bw : 2x20 : 2x15
single db row
35 : 1x10
40 : 1x10
45 : 1x10
50 : 1x10

single db snatch
45 : 8/8
50 : 5/5
55 : 3/3
f***in killer, i thought about doing 1 rep with 60 but decided against it. i almost couldn't lock out the last rep on both sides and i didnt want to own my shoulder and/or back

cool down exercise

stretching

[dieselvenomblue]

12.13.07

rest
did not weigh : 4 miles

i went running and it started to snow heavily just as i was finishing my last mile, i think we got like 10+ inches.



12.12.07

lower
dnw : no running

abs

glute ham raise
bw : 3x15

standing calf raise
140 : 2x20
160 : 2x20

flat bench
95 : 2x10
115 : 1x8

abs again

single leg stand up kinda like a single leg box squat w/ no weight? training towards pistols
bw : 3x10
single leg romanian dbdl
15s : 3x10

squat 90 degree
95 : 2x12
115 : 1x12
135 : 1x10
155 : 1x8
175 : 1x5

db clean
25s : 1x12
30s : 1x10
35s : 1x8
40s : 1x5

cool down exercise

stretching

[dieselvenomblue]

people that know me from my childhood up through my early high school years are having trouble believing this is me, so here's a pic with my face.

birthday entry
i had actually forgotten it was my birthday until everyone told me. my girlfriend made me some cupcakes made from coconut flour but with cream cheese frosting of which i only ate one and then promptly took 3 psyllium caps.

anyway, i'm loving the velocity diet. i thought it would be a little hard but i guess i've done harder diets. when i was 185lbs of fat a few years ago i went on an oatmeal, powerbar protein plus, turkey ham, raw spinach diet and i can't tell you how often i wanted to throw up. the velocity diet is delicious. it took me 2-3 days and i was enjoying it. i was a little concerned about having a 90% liquid diet but with the psyllium and flax my bathroom experiences couldn't be more enjoyable, if you wanna talk about consistency...

i have to admit that every saturday night i entitle myself to half of a large papa john's spinach alfredo chicken tomato pizza. it is bomb ass. so pizza night was last night and my body's transformation is still going strong. as far as i can tell it is not really causing any hindrance to my progress. btw, i follow that pizza with 8 psyllium caps. gets it right out 7-8 hours later.

the freakin gym closes at 3pm on sundays which is completely ridiculous and it pisses me off so much because i forgot and i walked through a mile of slush puddles and 34 degree rain in my face to get to the gym at 3:30.

i was so pissed that i came back and improvised my chest workout.



12.16.07

chest
dnw : no running

abs

flat pushups
bw : 3x15
decline pushups
bw : 3x15
incline pushups
bw : 3x15
water jug flye 1 gallon of water is ~8.33 lbs
~16s : 3x10
squat
bw : 3x20

stretching



traps and quads progress

[dieselvenomblue]

my first full shoulder workout so far. not going easy but using light weight and high reps on this one. for my raises i do the first few slowly, then as i can't do them anymore, i cheat but i stall it at the top and try to let it down slowly. insane burn.

12.17.07

shoulders
158.4lbs : 4 miles

abs

arnold press
35s : 3x10
front raise
15s : 3x15
lateral raise
15s : 3x15
bent raise
15s : 3x15
regular press
15s : 3x15

mil press
45 : 1x30

barbell curl
65 : 3x10
clean and jerk
65 : 3x10
pendlay row
65 : 3x10

cool down exercise

stretching

[dieselvenomblue]

12.18.07

olympic
158.5lbs : ice=no running

db curl
20s : 1x20
30s : 1x12
40s : 1x5
35s : 1x10

power clean
65 : 2x10
85 : 1x10
105 : 1x6

power snatch
65 : 1x8
85 : 1x6
65 : 1x8

front squat
65 : 1x10
85 : 1x10
105 : 1x7

standing calf raise
140 : 3x20
atg squat
65 : 3x10

cool down exercise

stretching

[dieselvenomblue]

I'm in New York for a few days so I only had a little time to exercise.

12.22.07
chest

dnw : walking

upright row
suitcase : 7x15 i dunno ~22lbs?

decline pushup
bw : 4x20
incline pushup
bw : 4x20

[dieselvenomblue]

found a calf routine for skiers on t-nation. i'm doing it to prepare for snowboarding.


12.26.07

back
dnw : 3 miles

abs

shoulder width pullups
bw : 4x10
decline pushups
bw : 4x15

seated calf raise part 1
90 : 3x10/5/5 tempo 101
seated calf raise part 2 drop set
50/25 : 3x30/50 tempo 101

single arm pulldown
40 : 1x15
55 : 2x10
62.5 : 1x8

seated calf raise part 3
75/50 : 3x10/30

bench dip
bw : 4x20
single db row
40 : 1x10
45 : 1x10
50 : 1x10
55 : 1x10

single db snatch
45 : 10/10
50 : 6/6
55 : 3/3

stretching

[dieselvenomblue]

12.28.07

legs
159.2 : no running

abs

hanging leg raise
bw : 3x20

box squat
95 : 1x12
115 : 1x12
135 : 1x12
155 : 1x10
175 : 1x8

hamstring curl
50 : 1x18
75 : 1x15
100 : 1x10

seated calf raise part 4
95/70/45 : 3x10/10/10

single leg stand up
bw : 2x10
single leg romanian dbdl
15s : 2x10

db clean
30s : 1x12
35s : 2x10

stretching

[dieselvenomblue]

12.30.07

chest

2:00pm
158.6lbs : dnr

abs

bench
85 : 1x12
95 : 1x10
105 : 1x8
115 : 1x5
125 : 1x5
135 : 1x4
neutral pullups
bw : 6x5

abs again

hammer incline bench left/right
25s : 10/10
35s : 8/8
50s : 8/8
55s : 7/7
60s : 3/4
35s : 8/8
seated row
80 : 3x5
90 : 2x5
100 : 1x5

seated calf raise part 1 tempo 101
90 : 1x10/5/5
100 : 1x10/5/5
110 : 1x10/5/5
seated calf raise part 2 tempo 101
50/25 : 3x30/50

incline cable flye
65 : 4x12

stretching




9:00pm
158.8lbs : dnr

abs

db incline bench
35s : 2x10
40s : 1x9
45s : 1x7

db pullover
40 : 3x12

cable uppercut
30 : 2x21s right and left
25 : 1x21s right and left

cable crossover
65 : 2x12
72 : 1x10

cooldown exercise

stretching

[dieselvenomblue]

01.01.08

shoulders
158.8lbs : dnr

abs

mil press
65 : 1x8
95 : 1x8

arnold press
35s : 1x10
40s : 1x8 : 1x7
front raise
15s : 1x15
20s : 2x10
lateral raise
15s : 3x15
bent raise
15s : 3x15
regular press
15s : 3x15

upright row
25s : 3x12
30s : 1x10
35s : 1x8
db shrug
60s : 3x12

stretching

[dieselvenomblue]

01.02.08

olympic
dnw : dnr

abs

db curl
25s : 1x20
30s : 1x12
35s : 1x12
40s : 1x8

clean
65 : 1x10
85 : 1x12
105 : 1x8
115 : 1x4

snatch hang
65 : 2x10

box squat
95 : 1x12
115 : 1x12

standing calf raise
140 : 3x20
atg squat
65 : 3x10

cool down exercise

stretching

[dieselvenomblue]

just got back from snowboarding in colorado. i tried to do improvised workouts here and there. at my highest weight since the start of the journal so far.

01.15.08

chest
159.8 : dnr

abs

flat bench
135 : 1x8
145 : 1x8 : 1x5
135 : 1x5

incline bench
95 : 2x10
105 : 1x8
115 : 1x5

db incline bench
45s : 1x5
40s : 1x5
30s : 1x10
incline flye
20s : 3x8

cable crossover
30 : 1x15
35 : 1x12
40 : 1x12 : 1x10

incline cable crossover
20 : 3x15

stretching

[dieselvenomblue]

01.18.08

shoulders
dnw : 4 miles

abs

arnold press
40s : 1x10
45s : 1x6
50s : 1x3
45s : 1x5

single leg deadlift
bw : 4x10/10
db deadlift
30s : 1x15
35s : 1x15
40s : 1x15
45s : 1x15

shoulder press
30s : 3x10
front raise
15s : 1x15
20s : 1x12
15s : 1x15
lateral raise
15s : 3x15
bent raise
15s : 3x15
shoulder press
15s : 3x15

stretching

[dieselvenomblue]

01.21.08

olympic
dnw : 4 miles

abs

db curl
25s : 1x20
30s : 1x12
35s : 1x12
40s : 1x10

clean
65 : 1x10
75 : 1x10
85 : 1x10
95 : 1x10
115 : 1x5

snatch
65 : 1x10
75 : 1x8

deadlift
145 : 1x10
195 : 1x8 : 1x7

db clean
30s : 1x12
35s : 3x12

cool down exercise

stretching

[dieselvenomblue]

01.23.07

back
159.6 : 3 miles

abs

shoulder width pullups
bw : 4x10
decline pushups
bw : 4x25

chinup
bw : 4x5
decline pushups
bw : 4x15

stretching

[dieselvenomblue]

01.24.07

legs
162.0 : no running

abs

pullover
35 : 1x15
40 : 1x15
45 : 1x15
50 : 1x10

incline flye
20 : 1x10
15 : 2x10

90 degree squat
95 : 1x12
105 : 1x12
115 : 1x12
125 : 1x12
135 : 1x12
145 : 1x12

standing calf raise
95 : 3x50

SLDL
bw : 4x10/10

half pistol
bw : 4x10/10

cooldown exercise

sixstep
2x10 cycles

stretching

[dieselvenomblue]

01.28.08

chest
dnw : 4 miles

abs

db bench
40s : 1x10
50s : 1x10
55s : 1x8
60s : 1x4

hammer incline one side at a time l/r
50s : 10/10
70s : 7/8 : 7/7
60s : 10/10
50s : 12/12

pullover
45 : 1x15
20s : 1x10
50 : 1x10

single leg deadlift
bw : 3x10
db clean
35s : 2x12
40s : 1x12

cable crossover
40s : 1x12
50s : 1x10

cool down exercise

stretching

[Buzzkil]

Hey man. Looking good. Youve definitely progressed since your 'before' pics. Just out of curiosity, why do you run so much in the mornings if you are trying to put on the weight? Keep up the good work tho.

[dieselvenomblue]

thanks for reading my journal and giving some feedback.

i run for endurance. trying to get to running as close to 15min 5k as i can. i am training for college tennis and semi-pro tournaments. I also want to run a half marathon in a few months.

because i want to be an athlete, strength without functionality and endurance is almost useless.


this weekend i am participating in a race for lung cancer that involves racing up 82 flights of stairs:
http://www.mrsnv.com/evt/e01/part.js...cct=8013398990


i've been eating some carbs to make up for the running. also usually after i run, when i'm playing tennis, or doing footwork/endurance drills, i drink isopure mixed with grapefruit juice and water.

slowly and steadily achieving my body goals: getting stronger, more endurance, gaining weight, and cutting fat. this is one of the hardest things to do and i guess i'm a bit ambitious but its better than doing nothing.

one more goal, hoping to be able to inspire others soon.


01.31.08

shoulders
160.5 : dnr

abs

arnold press
35s : 1x10
40s : 1x10
45s : 1x8
50s : 1x5

clean
65 : 1x12
95 : 2x10
115 : 1x6

snatch
65 : 1x10

shoulder press
25s : 3x10
front raise
15s : 3x15
lateral raise
15s : 3x15
bent raise
15s : 3x15
shoulder press
15s : 3x15

single leg deadlift
bw : 4x10/10
db deadlift
40s : 1x15
45s : 1x15
50s : 1x12

stretching

[dieselvenomblue]

02.04.08

legs
dnw : dnr

abs

curl
65 : 3x10
skullcrusher
55 : 3x10

parallel squat
115 : 1x12
125 : 1x12
135 : 3x12

pistol
bw : 4x10/10

glute ham raise
bw : 4x10

standing calf raise
95 : 2x20/20

seated calf raise
90 : 10-5-5 : 15-5-5
standing calf raise
95 : 2x30-20

front squat
95 : 4x10

deadlift
145 : 4x10

stretching

[dieselvenomblue]

02.06.08

back
162.2 : dnr

abs

pullups
overhand : 8
neutral : 8
overhand/chin : 8+8
chin : 7
neutral : 2x5
chin : 5
total : 54

pushups light
bw : 3x20

clean and press
70 : 3x10
pendlay row
70 : 3x10

bench dip
bw : 4x15
db row
40 : 1x12
45 : 1x12
50 : 1x12
55 : 1x12

sldl
bw : 3x10/10
single db snatch
45 : 2x10 : 1x8

stretching

[dieselvenomblue]

so i got the flu and felt horrible for about 5 days and about a week and a half total i couldn't breathe right and had massive amounts of phlegm. with piles of hw contributing i couldn't go to the gym for a solid two weeks and i didn't have much appetite at all.

lost about 10lbs and tons of strength and endurance. ridiculous, i did not expect to lose so much, i thought maybe 5lbs. the first couple days back were absolute torture and i couldn't even finish my workouts. getting back into a groove again now. tennis season has also started.


02.21.08
3 miles

02.22.08

chest
151.2 : dnr

abs

db bench
50s : 1x12 : 1x8
45s : 1x10

incline db bench
50s : 1x10
45s : 1x10
40s : 1x8

incline flye
15s : 2x10

seated calf raise 10-5-5
90 : 2x
standing calf raise 30-20
95 : 2x

stretching



02.22.08

shoulders
152.1 : dnr

abs

arnold press
35s : 2x12
40s : 1x5

db curl
30s : 3x12

clean
65 : 3x12

front raise
15s : 1x15 : 1x12
lateral raise
15s : 1x15 : 1x12
bent raise
15s : 1x15 : 1x12
press
15s : 1x15 : 1x12

SLDL
bw : 2x10/10
DBDL
40s : 1x15
45s : 1x15

stretching

[dieselvenomblue]

02.29.08

back
154.4 : 2 miles

abs

pullups
neutral : 10
chin : 10
neutral : 10
chin : 8
total : 40
upper chest pushups light
bw : 4x10

single arm pulldown
53 : 12/12
40 : 2x12/12

clean and press
65 : 2x10
pendlay row
65 : 2x10

hamstring curl machine
70 : 3x15/15

bench dip
bw : 3x20
db row
45 : 1x10
50 : 1x10
55 : 1x10

sldl
bw : 3x10/10
single db snatch
45 : 2x10 : 1x8

stretching

[dieselvenomblue]

03.02.08

chest
155.2 : dnr

abs

db bench
50s : 2x12 : 1x7
45s : 1x10

hammer super incline
45 : 10/10 : 8/8
35 : 12/12 : 12/12

incline flye
15s : 4x12

pullover
45 : 1x14
50 : 1x10
45 : 1x12
30 : 1x15

single leg deadlift
bw : 3x10
db clean
35s : 2x12
40s : 1x12

cable uppercut
40 : 15/15
53 : 10/10
40 : 12/12
single arm cable back flye
26 : 2x10/10

seated calf raise 10-5-5
90 : 3x
standing calf raise 30-20
95 : 3x

db clean
35s : 2x12 : 1x10

cool down exercise

stretching