dparm99's KISS (Keep It Simple Stupid) journal!

[dparm99]

Well i've finally decided to start a journal, mainly to help keep myself motivated and dedicated.
I've been lifting for about 2 years and 9 months now, i started at 65kg and i'm now up to 87 - 88kg.
My diet at the moment consists of about 3,500 - 4,000 calories a day. I've just started doing some cardio work for the first time since i've started lifting. I'm not actually doing a cut but just want to get some fitness up and make sure i don't put on any fat in the next few months as it's coming into summer here in Australia.
As you can probably tell from the title i like to keep things simple with my bodybuilding, i think alot of people overanalyse things. I'm not doing (and have never done) and special programs or routines, i just get out there and lift weight!
If you have any suggestions for/questions about my journal feel free to bring them up.
Cheers.

[spirit3530]

IN first....

[dparm99]

BACK & BICEPS - 7th Nov '06 (all weight in kilograms)

Deadlifts
188 x 6
198 x 4 (436lbs x 4)
188 x 4

Weighted chins
bw + 22.5 x 6 (50lbs x 6)
bw + 22.5 x 6
bw + 22.5 x 5

Bent over BB rows
80 x 8 (176lbs x 8)
80 x 8
80 x 8

Barbell curls
38 x 8 (84lbs x 8)
38 x 8

Seated preacher curls
43 x 8 (95lbs x 8)
43 x 8


NOTES: A pretty good workout. Getting back up there with my deads. 198kg is the most i've ever done for 4 reps so happy with that. My biceps and forearms are fried at the moment and my back feels like it's been hit hard too.
Tomorrow is a rest day (i'll be doing some cardio) and Thursday is chest/triceps.

[dparm99]

IN first....

Welcome mate

[ElSpaceBandito]

Count me in...

[dparm99]

Count me in...

Hey mate, where abouts in oz you from?

[ElSpaceBandito]

Hey mate, where abouts in oz you from?

melbourne

[olympic]

Awesome glad you started a journal! Looking forward to your workouts.

Sick deadlifts

[Dominik]

*Subscribed*

Awesome deadlifting dparm, especially for your weight. I've found BB rowing helps my deadlift a lot, especially with locking it out cleanly and bringing those shoulders back behind the bar so as those numbers go up and you keep putting on upper back size I think you'll see those DL numbers go up significantly. Anyway, you know what you're doing, but I just wanted to let you know I've got a lot of respect for how much you're pulling under 200lbs.

Just a tip on the journal, I think you'll find more people from the US will read it if you convert some numbers, maybe PRs like Scott and EoR do, into pounds. I do it the other way around and put the kg in brackets for you guys. Only takes a few seconds with a calculator or spreadsheet doing the old x 2.2 calculation

[dparm99]

*Subscribed*

Awesome deadlifting dparm, especially for your weight. I've found BB rowing helps my deadlift a lot, especially with locking it out cleanly and bringing those shoulders back behind the bar so as those numbers go up and you keep putting on upper back size I think you'll see those DL numbers go up significantly. Anyway, you know what you're doing, but I just wanted to let you know I've got a lot of respect for how much you're pulling under 200lbs.

Just a tip on the journal, I think you'll find more people from the US will read it if you convert some numbers, maybe PRs like Scott and EoR do, into pounds. I do it the other way around and put the kg in brackets for you guys. Only takes a few seconds with a calculator or spreadsheet doing the old x 2.2 calculation

Thanks mate, means alot coming from you! Yeah i think i'll convert my some of my lifts into pounds to help the US guys out.
My rows are pretty weak compared to my deads, i've just never been that good at them, and especially when i put them down the order in my routine i can't use much weight.
My deadlifts have slowed as you predicted and i'm just going to stick to rep work for the near future.

[Milimber]

*Subscribed*

[dparm99]

CHEST & TRICEPS - 9th Nov '06

Incline BB bench
85 x 8
90 x 6
95 x 4 (209lbs x 4)

Weighted dips
bw + 50 x 8 (+ 110lbs x 8)
bw + 50 x 6

Incline DB bench
36 x 8 (79lbs x 8)
36 x 7
36 x 6

L lateral raises
13.5 x 8
16 x 8 (35lbs x 8)
16 x 7

Lying tricep extensions
43 x 6 (95lbs x 6)
38 x 8

Tricep pushdowns
30 x 8
25 x 11


NOTES: I was pretty happy with the workout. I'd stayed at 85kg on incline bb for ages so decided to move the weight up, even though i got less reps at least it's getting my body used to the heavier weight.
It was also the heaviest i'd ever gone on dips, up until a couple of weeks ago i was only using half that weight.
Had a bit of elbow/tricep pain in my left arm while doing the lying tricep extensions but nothing too bad.
Tomorrow is legs (i've been really slack with them of late so my weights will be pathetic).

[olympic]

Nice dips and incline!

[dparm99]

Nice dips and incline!

Thanks mate, they're strarting to get up there.

[ElSpaceBandito]

great workout! everything looks really strong...i dont know what the standard for laterals is, but to me urs seem REALLY big

keep it up mate

[dparm99]

great workout! everything looks really strong...i dont know what the standard for laterals is, but to me urs seem REALLY big

keep it up mate

Thanks mate. My laterals aren't that good, i do "L laterals" which allow you to use more weight than normal side laterals and i do cheat a bit on them too.

[dparm99]

LEGS - 10th Nov '06

Squats
110 x 6 (242lbs x 6)
110 x 6
110 x 6

Leg extensions
65 x 10 (143lbs x 10)
65 x 10

Leg press (done on a very old machine i have at home)
160 x 11
160 x 15 (352lbs x 15)

Lunges
43 x 8 each leg (95lbs x 8)


NOTES: A fairly solid leg workout for me, i'm not very strong in the lower body. I've been really slack with legs of late and have dropped back from my best squats of 120kg (264lbs) x 8 reps.
I was planning on doing some more lunges and some calf work but after the first set of lunges my legs had had enough.
Tomorrow and Sunday are rest days (i need them atm!) then i hit shoulders (and a bit of upper chest/triceps) on Monday.

[littlechick]

how did I miss this journal? Nice workouts, you are strong...(and I don't think your legs are lacking )
I like the simplicity of your workouts...keep it up!

[ElSpaceBandito]

and I don't think your legs are lacking

yer their not, ur squats a little bit behind ur BIG deads but their not lacking

[dparm99]

SHOULDERS (& upper chest/triceps) - 13th Nov '06

Military press (seated)
70 x 6 (154lbs x 6)
70 x 6
63 x 8

Incline bench (done on highest incline setting)
75 x 8 (165lbs x 8)
75 x 7
75 x 6

L lateral raises
16 x 8 (35lbs x 8)
16 x 8
16 x 8

Lying tricep extensions
43 x 10
48 x 6 (107lbs x 8)

Tricep pushdowns
30 x 10


NOTES: Short workout but went well. Those were the heaviest military presses i've done. On the incline bench i do nice slow controlled reps really trying to focus on the upper chest, hence not much weight used. I don't do much work for shoulders because they get hit a fair bit in my job and are one of my better bodyparts.
Tomorrow is back/bis, i'm going to shoot for 203kg x 4 on the deadlift!

[olympic]

Very nice MP's!

Have fun with the 203 x 4

[daYDreAmErX]

Here I am with the female touch

[dparm99]

Here I am with the female touch

Thanks for stopping by! Stayed tuned for some big deadlifts tonight

[ElSpaceBandito]

Stayed tuned for some big deadlifts tonight

**Awaits anxiously**





....looking forward to it man

[LSU1]

nice dips. cool how you focus on only incline work and dips for chest. im the same way. has worked great for me, hope it works as well for you.

[dparm99]

nice dips. cool how you focus on only incline work and dips for chest. im the same way. has worked great for me, hope it works as well for you.

Yeah basically i'm focusing on my weakpoint mate, which is my upper chest. I'm not happy with the shape of my pecs at all and i'm doing my best to fix that! Thanks for stopping by.

[Dominik]

Yeah basically i'm focusing on my weakpoint mate, which is my upper chest. I'm not happy with the shape of my pecs at all and i'm doing my best to fix that! Thanks for stopping by.

Dparm, I know what you mean. When the upper chest is lagging, you start to get the saggy chest look and it doesn't look good, not even in a t-shirt. Look at anyone with an impressive chest and it's the upper pecs that make the difference. When they're well developed, it looks powerful and makes a real statement. That's why I don't bother with any flat/decline presses and just concentrate on inclines, overheads (which also hit the upper pecs to some degree), and on dips I try to keep myself as upright as possible to focus more on the tris than the chest.

Btw, nice work on everything.

[dparm99]

Dparm, I know what you mean. When the upper chest is lagging, you start to get the saggy chest look and it doesn't look good, not even in a t-shirt. Look at anyone with an impressive chest and it's the upper pecs that make the difference. When they're well developed, it looks powerful and makes a real statement. That's why I don't bother with any flat/decline presses and just concentrate on inclines, overheads (which also hit the upper pecs to some degree), and on dips I try to keep myself as upright as possible to focus more on the tris than the chest.

Btw, nice work on everything.

You said it mate. I've got a bit of the saggy chest look going on atm and i'm not happy at all with it. My pecs look okay when they're flexed but when they're not they do have a bit of that saggy look, not attractive at all! Guess i've just got to keep prioritising upper chest and probably cut a bit of bodyfat.
Well i'm off to deadlift!

[olympic]

I'd be interested to know what your average daily diet is? So far I know you must eat a lot of chicken

[dparm99]

BACK & BICEPS - 14th Nov '06

Deadlifts
203 x 5 (447lbs x 5)
203 x 4
183 x 6

Bent over BB rows
90 x 8 (198lbs x 8)
90 x 8
90 x 6

Weighted chins
bw + 22.5 x 6 (50lbs x 6)
bw + 22.5 x 6

Barbell curls
43 x 8 (95lbs x 8)
43 x 6


NOTES: A really good workout, hit PR's on deadlifts, bb rows and curls!
Only did a short workout as i had a really physical day at work that involved alot of lifting and i've got another one tomorrow (got to unload a truckfull of furniture first thing in the morning) so my back doesn't get any real decent recovery time
I'll probably max out on deads in a few weeks time (got to buy some more weight first), i'm hoping to pull around the 240kg mark.