Wezke's Quest to get Big ! pic's included

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Wezke's Quest to get Big ! pic's included
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Wezke's Quest to get Big ! pic's included - Aug. 8 2007 20:48:03

wezke

Posts: 281
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From: belgium
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okay this journal thing seems interesting so here's mine (btw excuse mé for my poor English)

im wesley
26 year old male , and from Belgium and i weigh about 68 kg at this point , have an biceps of 34cm atm

i have been working out before something like 3 to 4 years, made some gains(not enough though) untill i had an back injury and couldnt train for more than a year, and now I'm back in the gym

(second week)

workout at the moment Goe's like this , 4 day split

Monday chest / biceps (stretches + 5 Mins on the bicycle before and after) weights using the pyramid method

flat BB or DB
4 sets 15-12-10-8
incline BB or DB
3 sets 10-8-6
dips 4 sets 10-8-8-6

biceps
hammer curls 3 sets 10-10-10
seated DB curls 3 sets 10-10-10
preacher curls palm down 3 sets 10-10-10

wendsday shoulders / triceps
lateral raise 4 sets 15-12-10-8
shoulder press 3 sets 10-10-10
single arm row palm down 3 sets 10-10-10
BB upright row 3sets 10-10-10

friday back / 6pack / might adding biceps in here aswell they need some extra
lat puldown 4 sets 15-12-10-8
close grip lat puldown 3sets 10-10-10
T-bar row 3sets 10-10-10
BB shrug 3sets 10-10-10

6 pack / 20 minute's random exercises.

saturday morning Leg's
45 leg press (sled) 4 sets 15-12-10-8
leg extension 3 sets 15-12-10
lying leg curs 4 sets 15-12-10-8
seated calf raise 3 sets pushing till failure

no squats cuz of bad knee

+ doing slow on the back after the injury

cheers

pictures coming s

< Message edited by wezke -- Apr. 16 2008 6:14:32 >

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RE: Wezke's journal - Aug. 8 2007 21:05:32

wezke

Posts: 281
Joined: Sep. 8 2005
From: belgium
Status: offline

have made an routine on the food side aswell for when i go working again next week

breakfast -workingdays fruit regularly goe's in between meals ;)

7u30
whey in water +- 30 gr 250cl whole milk 33gr portein
3 eigg eiggwhites 1 whole egg 19gr protein
100 gr weetabix 68gr carbs

work @ 9h

break (15mins)

11u
100 gr tunafish + some white bread +omega 3-6-9 22gr protein
glas multyjuice

(break 30mins)
14u
100gr basmati rice or 100 gr pasta +200gr chicken or turky +-58gr protein 67gr carbs
portion veggies
water

(break 15mins)
17u
100gr tunafish ,100gr bread 33gr protein 65gr carbs

18h work done!!
shower - hitting home 18u30
home 19h

letting out dog etc .....

19.30 -20.00h workout

21 done PWO shake 300cl milk 30gr whey 100gr dextro 30gr protein 95gr carbs

23.00
60 gr rice or pasta 100gr steak, chicken or turky somethimes fish +omega 3-6-9 -+ 30gr protein 70gr carbs
small portion veggies
water allong with it

0030.1.00 +-20gr whey in milk +20gr protein
sleep

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RE: Wezke's journal - Oct. 9 2007 3:13:25

wezke

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Joined: Sep. 8 2005
From: belgium
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ok another update and not a good one either

didnt had the chance to workout anymore so neither the diet

good thing is i finnaly found the time again to go lift abit , wich i'm doing for my second week now

il post some pictures asap.

grtz

< Message edited by wezke -- Apr. 16 2008 5:55:40 >

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RE: Wezke's journal - Oct. 9 2007 10:18:31

TheFuture

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cool to see another journal starting on here, shame about your session you had to miss due to time constraints but hopefully posting pics up will help motivate you in the future to not skip sessions

good luck mate

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RE: Wezke's journal - Oct. 9 2007 12:41:37

wezke

Posts: 281
Joined: Sep. 8 2005
From: belgium
Status: offline

great to see someone is following :)

nice music btw on ur link , love hip hop :)

time to add my current workout :) aint got nothing else to do at the moment till Gf arives so here it goes
my primary goal is gaining lean mass im an ectomorph so staying dry aint to hard :p

monday chest/tri day

dips 5 x10
incline barbell press (smith machine) warmup withought weights , 4 x 15-12-10-8 40kg ,45,50,55
peck deck machine , 4x 15-12-10-8 36kg,42,49.56
dumbell bench press (flat) 3x 10 , 20kg,22,24

triceps
dips (between benches) no weights 4 x 15
triceps push down (bar) 4x 15-12-10-8 40kg ,45,50,55
triceps push down (bar palms up) 4x 15-12-10-8 25kg 30,35,40

Thuesday shoulders/biceps

lateral raise 4 x 15-12-10-8 8kg 10,12,,14
shoulder press 4x 15-12-10-8 16kg ,18,20,22
front raise 4x 15-12-10-8 10kg,14,16

biceps:
alternate curl 4 x 15-12-10-8 10kg,12,14,16
barbell curl 4x 15-12-10-8
cable curl 4x 15-12-10-8

wednsday REST!

thursday Back/6pack
chin up (close grip) 4 x 10
lat pulldown 4x 15-12-10-8
seated row close grip , 4x 15-12-10-8
seated row wide grip , 4x 15-12-10-8

6pack/random exercises 20 mins
crunhes
sit ups bench
alternate sit ups (bench)

friday/Legday
45 degree leg press , 4x ...... allot of reps!
leg extension 4x 15-12-10-8
lying leg curl 4x 15-12-10-8

thats about it at this point ( sinds im just active in BB'ing again , i need to search out maximum weights and stuff + doing lil slow cuz i dont want another injury for a long time :), )

< Message edited by wezke -- Oct. 11 2007 13:09:07 >

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RE: Wezke's journal - Oct. 11 2007 2:49:23

wezke

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From: belgium
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picture is taken after 2 weeks working out , after a long break of nearly 2 years

i'm glad to see i still hold some muscle , lost great deal of volume though ,but i'm quit sure it will come back pretty soon

< Message edited by wezke -- Apr. 18 2008 6:01:34 >

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RE: Wezke's journal - Oct. 11 2007 15:40:31

wezke

Posts: 281
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From: belgium
Status: offline

just came home from exercise

it was back day today and i didt as followed

thursday Back/
chin up (close grip) 4 x 10
lat pulldown 4x 15-12-10-8 ,42,49.56,63 kg
seated row close grip , 4x 15-12-10-8 49.56,63,70 kg
seated row wide grip , 4x 15-12-10-8 42,49.56,63 kg
machine seated row 3x 15-12-10- 20,30.40 kg

gonna take some more picture's today , lat spread ,dubbel biceps ,and stuff

cheers.
pic's added.

< Message edited by wezke -- Oct. 11 2007 18:06:27 >

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RE: Wezke's journal - Oct. 11 2007 18:15:09

TREBOR

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Looking nice and lean mate,good luck with your training.

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RE: Wezke's journal - Oct. 12 2007 9:19:49

TheFuture

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cheers for checking out my music mate,,,,, hiphop is part of my life

nice low bf% i see, would be cool to have a great clean bulk keeping you bf low and increasing muscle size

i will follow this journal as i said, its good to keep an eye on a few peoples journals, have a few subscribers as such

i dont mind you keeping tabs on my journal if you wish ....honest

lol

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RE: Wezke's journal - Oct. 12 2007 17:58:43

wezke

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From: belgium
Status: offline

keeping the BF% low wont be to hard really , i can eat what i want ,infact i need to add fats just to gain in weigt

i have an ectomorph body type so gaining anything is rather hard , but thats ok , cuz i like doing things the hard way

i have been bigger before , couldnt workout for nearly 2 years cuz of a back injury and lost a great deal of muscle

but hey atleast i got something to work for right

, today i dont have time to go workout , cuz im going away for the weekend with my other half, so cu guys back on monday , have a nice weekend and workout

im out
peace.

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RE: Wezke's journal - Oct. 12 2007 20:16:42

TheFuture

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have a good weekend mate

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RE: Wezke's journal - Oct. 12 2007 20:43:08

Phoenix08

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Hey wezke, your physique is fairly small, but would state that you have a decent amount of muscle, virtually no fat, which pretty much means you have the foundations to build your house. I can see you working hard and ending up with a fair bit of mass, but with a fairly ripped physique, good luck mate.

JJ

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RE: Wezke's journal - Oct. 12 2007 20:58:16

wezke

Posts: 281
Joined: Sep. 8 2005
From: belgium
Status: offline

quote:

ORIGINAL: zlaty79

Hey wezke, your physique is fairly small, but would state that you have a decent amount of muscle, virtually no fat, which pretty much means you have the foundations to build your house. I can see you working hard and ending up with a fair bit of mass, but with a fairly ripped physique, good luck mate.

JJ

thats correct i will never be an mister O or anything like that , but i can build an nice lean body and thats wat im aiming for at this point

cheers.

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RE: Wezke's journal - Mar. 3 2008 16:52:09

wezke

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From: belgium
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ok here i am once again (couple weeks now again)

back in the gymz. hopefully this time for real

still have some back problems but it works if i use the belt allot :)

im doing 4 days splits at this point wednsday is rest.

monday chest and biceps

thuesday : back and shoulders

thursday : triceps and belly

fridays : Leg day

details following.

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RE: Wezke's journal - Mar. 4 2008 5:58:44

wezke

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From: belgium
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ok yesterdays workout looked like this

chest dips 4x 8
flat bench press 12x40kg ,10x50kg, 8x65 kg
incline BB press 15x30kg , 8x40kg x2

barbel curls 15x20kg 10x 24kg , 8 x 30kg
biceps cable curls , 10x 35, 8x 40 , 8x 45
hammer curls Db's of 8kg

not much i know , but wait some months and then see :p
just back in the gymz , seems its more off than on latly , but my gf is pushing me now so hope i mannage to stay in the gymz this time , have been training 4 years b4 so i know i can do it

< Message edited by wezke -- Mar. 4 2008 5:59:08 >

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RE: Wezke's journal - Apr. 15 2008 5:57:56

wezke

Posts: 281
Joined: Sep. 8 2005
From: belgium
Status: offline

litle update , nothing much :)

have to check the food though seems like im getting fat

current stats

1.75 high
73kg
bf 13% not rlly sure ( use my scale to messure it )

< Message edited by wezke -- Apr. 15 2008 6:15:29 >

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RE: Wezke's journal - Apr. 15 2008 17:53:59

wezke

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From: belgium
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RE: Wezke's journal - Apr. 15 2008 19:09:13

jacksdaddy

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Looking good mate !! fair play !! good work .........................

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RE: Wezke's journal - Apr. 15 2008 20:06:45

wezke

Posts: 281
Joined: Sep. 8 2005
From: belgium
Status: offline

thanks

always nice hearing some good comments

< Message edited by wezke -- Apr. 16 2008 17:48:53 >

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