View Full Version : Impossible is easy...Miracles take a little bit longer

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08-29-2007, 10:55 PM
Get in the best shape of my life

08-29-2007, 11:04 PM
Ok heres an example of the workout I did yesterday. I am hoping tomorrow to do more weight at lower reps as part of my bulking.

DB Bench Press: 3 sets=50
Cable Pulldowns: 3 sets=100
Cable Overhead Pulldowns: 3 sets=100
Overhead Standing BB Press: 3 sets=65 3 sets=55 3 sets=75
Bench Press: 1 set=135 3 sets=185 1 set=205
Decline Bench Press: 1 set=135 2 sets=185
Incline Bench Press: 1 set=135 2 sets=155
Machine Fly: 3 sets=80

(btw, I set for me is 10x)

08-29-2007, 11:05 PM
Then today was cardio...heres that

Run: 3 miles (8:30 pace)
Bike: 12.6 miles (40 min.)
Pushups: 5x25
Crunches: 5 x25
Pullups: 3x4

08-29-2007, 11:13 PM
Here are my goals: Bench: 300 Squat:325 Dead Lift:??? (only done it 3 times)

08-29-2007, 11:19 PM
what is your split? That is way too much chest volume.

08-30-2007, 09:41 AM
Here is my six day split:

Mon: Cardio (running, biking)
Tue: Chest
Wed: Cardio
Thur: Arms/Back
Fri: Cardio/Shoulders
Sat: Legs/Abs

08-30-2007, 10:56 AM
what is your split? That is way too much chest volume.

What would you recommend?

08-30-2007, 11:04 AM
pick 2 pressing movements, 1 concentration movement (ie. flyes), some triceps and you're done.

08-30-2007, 11:12 AM
I will try that today on my arm workout, something along those type of lines. I will also try to mix in some back workouts with my arms today.

08-30-2007, 11:58 AM
2-3 hours in the gym is very heavy. Pro bodybuilders are in and out in less than 2 hours in almost all occasions. Be careful not to overtrain. You will get negative results.

I would try to ease into that volume, if you were to ever do it at all.

I'm with cphapner for the most part on chest volume. Three movements and tricep isolation work.

Look into L-Glutamine if you are going to be hitting the cardio hard like that. Your body is eating away at more than just fat for that kind of energy.

08-30-2007, 01:33 PM
Thanks for the advice/tips guys...I really need it. Here was arms/back workout today. I tried to tone it down a little today and I only spent an hour. I recorded everything I did on a scrap piece of paper. Its hard for me to stop once I get going in the gym and I tend to get carried away.

(Excercises not done in this order)

Hammer DB Curls: 6x=40 6x=45 6x=45
BB Curl: 4x95 4x95 2x100 (I tried to go for six on all these but usually after the fourth my form would be shot so I didnt count them)
Incline DB Curl: 6x=35 6x=40 6x=45
Bicept Cable Pulldowns: 6x=110 6x115 6x120
Machine Preacher Curls: 6x=100 6x120 6x=130
Skull Crushes: 6x=85 6x=90 3x=95
Wrist BB Curls: 10x=100 10x120 10x=135
Dead Lifts: 6x=185 6x=195 6x=205

08-30-2007, 01:37 PM
I think I did too much bicept work today, so I will watch that next time I go in. Today was my second time in my life ever doing dead lifts, so my back feels kind of tight. Now I am on to my tuna sandwhich and whey protein with milk.

08-30-2007, 01:49 PM
2-3 hours in the gym is very heavy. Pro bodybuilders are in and out in less than 2 hours in almost all occasions. Be careful not to overtrain. You will get negative results.

I would try to ease into that volume, if you were to ever do it at all.

I'm with cphapner for the most part on chest volume. Three movements and tricep isolation work.

Look into L-Glutamine if you are going to be hitting the cardio hard like that. Your body is eating away at more than just fat for that kind of energy.

About the L-Glutamine, does that come as a part of whey protein. The only thing I use in addition to regular food is Whey Protein which I started a week ago. I take it with milk and use it before I workout, after I workout, and before I go to bed. I thought I read on the back something about X mg of Glutamine? Is it the same?

08-30-2007, 03:13 PM
A ton of Whey powders have some glutamine in them, but you may still benefit from more. Its not a dangerous supplement, you could probably take 15G daily and be fine. *I AM IN NO WAY A DOCTOR!*

Also, sometimes powders will have glutamine peptides, they are different from L Glutamine. Both are fine to take together.

08-30-2007, 08:21 PM
Alright tomorrow its back to the seal workout...cardio. Last day for that this week, then next monday its on to week 5 workout. Tonight Ill down another glass of whey with milk and stretch it out.

08-30-2007, 10:45 PM
2-3 hours in the gym is very heavy. Pro bodybuilders are in and out in less than 2 hours in almost all occasions. Be careful not to overtrain. You will get negative results.

Not necessarily true. Symptons are indicators of overtraining, not "time in the gym." If you are not feeling fatigued, sleepy and constantly tired, you are probably not overtraining.

Keep up the good work. Ask q's if you have any about your training regimen or anything else.

08-30-2007, 10:46 PM
Here is my six day split:

Mon: Cardio (running, biking)
Tue: Chest
Wed: Cardio
Thur: Arms/Back
Fri: Cardio/Shoulders
Sat: Legs/Abs

TJ, a common way to even out a routine like yours is to move triceps to chest day, and do back and bicps on Thursday. :thumbup:

08-31-2007, 11:37 AM
Ill think I will give that a try next week...see how it goes. Here is my schedule for next week seeing as tomorrow (Sat.) is my last day this week.

Mon: Cardio
Fri: Cardio/Shouders

08-31-2007, 11:44 AM
So today heres what I did

Running: 3 miles (8:30 pace)
Bike: 12.30 miles (40 min.)
Dead lifts: 1x185 1x225 1x315 0x320 (Maxed out at 315, couldnt quite lock it up on 320 :( )
BB Shrugs: 6x185 6x195 6x205
Pushups: 5x25
Situps: 5x25
Pullups: 3x4

Finally got my max dead lift, it would be nice to up that now to 350 over the coming weeks...

08-31-2007, 11:44 AM
Pro bodybuilders are in and out in less than 2 hours in almost all occasions.

I used to work out at a gym with some pros, and that really isn't true. They lived in there, but it was their income source.

08-31-2007, 01:24 PM
Going for my max squat tomorrow...hoping for somewhere over 300 and I will also check out my weight to see if I have gained.

08-31-2007, 01:33 PM
I went to the doctors today and he looked at my weight and height and said I was at the perfect weight for my height?? What? I am just about 5'11'' and I weigh in at 168. I think thats quite small and I would like to be around the 190 pound range by the time I go to college. I figure as long as I keep up the hardcore cardio, heavy lifting, and eating everything in sight whatever weight I gain will be appropriate.

08-31-2007, 02:03 PM
Hi TJ - Good work ethic!

Your doctor is probably going off a BMI chart (or similar) which is pretty irrelevant for someone looking to lift and pack on some meat. Your doctor is basically saying you are not undernourished or obese - the ranges in these charts are quite big.

Having said that, BMI is pretty inaccurate as an indicator of your conditioning because it cannot take into account bone structure or musculature and mostly people disregard it these days. As you quite rightly said, if you work hard, eat right and end up weighing 190lbs, with a similar level of bodyfat to what you have now, then that is fine - you have gone from a (relatively) skinny healthy person to a (relatively) muscled healthy person.

I agree with a lot of the others who have posted though, I think you need to decide on your goals, and adjust your workout accordingly - that much cardio and volume will be eating into more than just fat reserves if you're not an easy gainer - I would have thought. Perhaps a more basic routine, on the lifting side, focusing just on compound lifts and going heavier and heavier, with a couple of accessory exercises might help - particularly if you want to be doing that much cardio?

I think with the work ethic and commitment you have shown so far, when you pick the right direction you'll do well.


08-31-2007, 02:34 PM
Thanks for the post Whales. The only reason I am doing such heavy cardio is because I plan on entering the air force academy, provided I get in. If not then I will take a fitness test for the AFROTC to get a scholarship for college. I need to be in peak physical condition in terms of cardio to go in the air force or any other branch of service. But in addition to this I dont want to be one of those "cardio" guys at the gym who only run/bike. I want to keep lifting and putting on muscle.

08-31-2007, 02:45 PM
Speaking of gaining weight...I will post a summary of my food intake later tonight, any comments on it then from you guys would help a lot

08-31-2007, 04:12 PM
Ok so here is what I had today..

Meal 1: Apple, 1 scoop of whey with water
Meal 2: 2 tuna sandwhiches, 2 scoops of whey in milk
Meal 3: Cod, potatoes, tomatoes
Meal 4: PBJ, bannana, apple, 2 scoops of whey in milk
Meal 5: salad
Meal 6: Gronola Cereal

I will have meal 5 before I go to bed...
Should I be eating more?

08-31-2007, 04:34 PM
What are your goals? Getting to 190lbs? I would say just eat everything in sight. If you want, eat clean, but bulking is a serious thing that usually means stuffing your face 24/7.

08-31-2007, 04:42 PM
I should probably re-establish my goals here they are:

By May of this year...

1.) Reach 190 by weight lifting/eating
a. Max Bench=275 or greater
b. Max Dead Lift=400 or greater
C. Max Squat= 325 or greater
2.) Be in superb cardiovascular condition

08-31-2007, 04:50 PM
I gain way faster when I dont do cardio, last christmas I reached 181. Then I ended up playing rugby in the spring and my cardio was shot to crap. So throughout rugby season I lost about 5 pounds (hardly any lifting). Then in mid July I started doing cardio and went down to 172. Then the heavy cardio begain in early august (seal training prep). So now I am down to 168. Now this week I just started eating big and lifting heavy. Hopefully I will gain just as fast as I did last time by lifting bigger than I ever have. But at the same time I worry that maybe countered by the heavy cardio.

So I guess tomorrow after my leg/ab workout...I will take my weight and see if I have made any gains.

08-31-2007, 08:25 PM
If your primary consideration is to get kick-ass fit then definately keep up the good work on the cardio! However, if you would like to bulk up a bit (which I assume you do?) then all the more reason to drop the volume and up the food.

Also, you need consider that your body has only so much ability to recover and adapt to training. If we give it the value of "10" and you are working that hard at cardio that it requires "8" of your recovery points to repair and adapt (improve) and you are working that hard at lifting that it uses up 6 of your reserve, you can see you won't progress far in either (you might initially but it'll catch up) and you'll start to go backwards.

You obviously need to maintain your intensity and your volume of fitness training to achieve your main goal of getting into the Air Force Academy, but seeings how you also want to add some extra muscle to your frame, the answer, I'd say, is to drop back your volume (but not your intensity) in the weights room - so that your body can recover and develop in both areas.

I'd recommend the book "Brawn" or "Beyond Brawn" by Stuart McRobert to explain this much better than me and to give you ideas on how to draw up a suitable program.

Good idea about posting food intake, that is often the missing link and there are plenty of guys on here who can give you great nutrition advice.

Good luck matey

08-31-2007, 08:33 PM
I started writing the last post before your last 2 and finished after...

I think you're right, when you put more into cardio you drop weight judging from your experiences with rugby. Dropping the cardio isn't really an option for you considering your air force goals, so its even more of an argument for reducing volume of lifts but upping the intensity - also dietwise, with the amount of cardio you are doing you need to eat loads (you'll get away with it because of the sheer amount of work you're doing) to have a chance of getting the weight on.

The diet looks clean and would be ok on a cut, I would imagine, but that's not your goal - like IZich said, you need to eat loads more, eat peanut butter as a cheap way of getting more protein and (mostly good) fat in. Don't be concerned with gaining fat because you seem to have the metabolism that makes it unlikely this will happen (esp considering your cardio work).

08-31-2007, 09:18 PM
Ya, tomorrow is legs so I plan on doing some heavy squating with lower reps. Ill throw in two or three isolation exercises as well. I am starting to get into this idea of less volume more intesity.

09-01-2007, 11:48 AM
Here was todays leg workout:

Squats: 10x135 6x185 3x225 3x275 1x295 1x300
BB Calf Raises: 10x90 10x185 10x225 6x275 3x285 3x295
Leg Ext: 10x140 10x150 6x170 6x185 6x200 3x230 3x250
Ab Crunch: 10x100 10x120 6x150 6x170 1x190 1x200

09-01-2007, 11:51 AM
Best part about today though, I weighed in after my workout and came out with 170.8 . I am up two pounds in one week...:)

09-01-2007, 12:00 PM
Today when I was doing squats I really felt them more in my lower back than in my legs. Is that normal? Or was it just because I did dead lifts yesterday?

09-01-2007, 01:56 PM
Hi TJ - big weights there mate - make sure your get the form down properly first, thats a lot of iron to have on top of you if it goes tits up. Was that free squat or were you in the smith machine?

Normally a good idea to separate deadlift and squat days a bit too - your lower back feeling it more could be down to your form or the deadlifts... I would suggest not going for singles when still learning the movement - go sub-max for something like 5x5 and progress the weights as often as you can while maintaining good form. After several months of this you should be in a a position where you can use singles as a training tool and also to measure your progress.

09-01-2007, 02:18 PM
The squats were free. I think the reason I was feeling it in my back was that I did two days in a row of dead lifts. Especially when I went for my max yesterday. I usually know when my form is awful too because I hear if from my friends who are spotting me. I did the 300 on squats twice but the second one sucked because I couldnt get my ass down far enough so I didnt even bother to write it down. :(

09-01-2007, 06:08 PM
OK so heres my food intake for today:

Meal 1: hard boiled egg, bannana, 2 scoops W w/milk
Meal 2: 2 tuna sandwhiches, 2 scoops W w/milk
Meal 3: 1 slice of pizza, buffaloe chicken wrap
Meal 4: Buff Chicken Wrap (went back for another one)
Meal 5: HB Egg, granola

09-01-2007, 10:50 PM
Tomorrow is my rest day (Thank God), then Mon. its week 5 of the seal workout and hopefully one of my buddies will be at the gym so I can try to max out my bench.

09-02-2007, 11:50 AM
I feel like an idiot, my max dead lift isnt 325...its 315. Bar + 45 (6) translates to 7x45. That equals 315...not 325 lol. I have never felt more ******ed...

09-02-2007, 01:02 PM
Still a good lift mate - give it a couple of months and you'l be crapping 10lbs!

09-02-2007, 01:51 PM
haha thanks I just feel wicked dumb. I will make sure to bring my pencil and paper to the gym everyday now since I clearly cannot do math in my head while I am working out.

09-02-2007, 04:55 PM
Rest Day Food Intake:
Meal 1: 2 eggs, bannana, granola
Meal 2: 2 Chicken Subs
Meal 3: Box of spaghetti
Meal 4: Cottage Cheese & Fruit
Meal 5: Salad
Meal 6: Tuna Sub

09-02-2007, 09:32 PM
Just remembered the gyms closed tomorrow :( , have ta do cardio on the roads

09-03-2007, 10:01 AM

Running: 2 miles
Pushups: 6x25

09-03-2007, 02:58 PM
Running felt terrible. I was still feeling the effects of the leg workout Sat. I guess the squats worked. I skinned my leg pretty bad too. Tried hurdling a rock wall and my back leg ended up dragging across the top of a rock...

09-03-2007, 08:48 PM
Back at it tomorrow...chest day and 3 mile run/50 min bike in addition to pushups situps etc.

09-04-2007, 02:24 PM
Workout: 9/4/07


Bench Press: 135x10 185x10 205x6 225x6 245x1 255x1 260x1

Incline Bench Press: 135x10 155x10 165x6 185x3 205x1 215x1

Tricept Pushdowns (rope): 25x10 35x6 45x3 55x1

Close Grip Bench Press: 135x10 155x10 165x6 185x3

09-04-2007, 02:34 PM
I wish I would have had a spot today, I probably would have been able to get 275 with the lift off the bench. I couldnt do the cardio I was just too spent. I prob will have to put it on hold for awhile since I am starting school and my job. I will only have time to lift which is cool with me :). With not as much cardio I will be able to meet my goal of 190 a lot faster.

09-04-2007, 03:23 PM
Mon: Shoulders
Wed: Rest
Fri: Rest
Sunday: Rest

09-04-2007, 04:13 PM
Nice benching fella - seem very strong for your size

09-04-2007, 04:33 PM
thanks, I have good genetics as far as upper body goes. The only thing I didnt get lucky with was abs...lol. :rolleyes:

09-04-2007, 08:01 PM
Here was my food intake for today:

Meal 1: 2 eggs, pear, bannana
Meal 2: PBJ, Tuna Sandwhich, 1 scoop of whey w/ water
Meal 3: 2 scoops of whey w/ milk
Meal 4: Cheesburger/chicken/sausage
Meal 5: cottage cheese w/ fruit, pear, apple, PBJ
Meal 6: Granola

09-05-2007, 06:37 PM
rest day today...also my first day of school/lifeguarding. Good news...I get a free membership now that I am an employee.

09-06-2007, 03:05 PM
Workout: 9/6/07

Dead Lifts: 10x125 6x185 6x225 1x275 1x315 1x315 1x320 (New PR)

Good Mornings: 10x65 10x75 6x95 3x105 1x115

Compound Row Machine: 10x210 6x245 3x275 1x295

Overhead Cable Pulldowns: 10x100 6x110 6x120 3x130 3x140 1x150

Bent Over DB Rows (each arm): 10x35 6x40 3x55

09-06-2007, 03:07 PM
First time ever doing good mornings so cut me a break on the weight. Only about the fifth time doing deads...slowly making progress. I tried to go for 325 on the deads but couldnt quite lock it, settled for 320.

09-06-2007, 07:48 PM
I cant wait to take my final weight at the end of this week. I did a quick scale check today after my workout and I was right at 173 :)

09-06-2007, 07:52 PM
I think I am going to do some legs tomorrow instead of Saturday after work tomorrow. I get off around 8:30 and I can just walk right down to the gym, its usually empty by that time anyway.

09-07-2007, 07:50 PM
Workout: Legs/Bicepts (9/7/07)

Squats: 10x135 10x185 6x205 6x225 3x245 1x275 1x295 1x315 1x315 1x315

Leg Ext.: 10x140 10x155 6x170 6x185 3x215 3x245 1x260

Calf Presses: 10x210 10x230 10x250 6x290 3x310 1x350

Bicept BB Curls: 10x65 10x65 10x75 6x85 3x90 1x100

Preacher Curl Machine: 10x100 10x110 6x120 6x130 3x135 1x140

Bicept DB Curl: 10x40 6x45 3x50 1x55

09-07-2007, 07:51 PM
New Squat PR!!! The reason I had to do it 3 times was I didnt go low enough on the first two and all I heard from my buddies was "cough...pussy...lower...cough". Finally on my third try I went low enough.

09-07-2007, 08:19 PM
Revamped Schedule:

Mon: Shoulders
Wed: Rest
Fri: Legs/Bicepts

09-08-2007, 12:45 PM
Workout: Chest/Abs (9/8/07)

Bench Press: 10x135 10x185 6x205 3x225 2x245 1x275 (New PR) 0x280

Power Cleans: 10x95 10x105 6x115 3x125

Weighted Situps: 10x25 10x35 10x35

Side Plate: 10x35 10x35 10x45 10x45

Ab Crunch Machine: 10x120 10x130 10x140 6x150 6x160 3x170 3x180 3x190

09-08-2007, 12:48 PM
Finally caught one of my buddies at the gym to give me a spot for the bench press and got my 275 baby. Went for 280 but I got the bar about 4 inches off my chest and didnt have the energy. Check my weight today and I am in at 174!!! Sweet deal there...

09-09-2007, 05:15 PM
I am thinking of trying dead presses tomorrow in addition to my shoulders. I really want to try them and I kinda cant wait till tuesday. btw, anyone who reads this know what the benefit is of doing them static. Lifting it off and then holding it for a count?

09-10-2007, 03:41 PM
Workout: Shoulders/Mix (9/10/07)

Static Dead Bench: 1x135 (10 sec.) 1x225 (20 sec.) 1x245 (30 sec.) 1x255 (30 sec.) 1x225 (30 sec.)

Power Cleans: 10x115 6x120 6x120 3x125

BB Shrugs: 10x135 10x145 10x185 6x205

Cable Overhead Pulldowns: 10x100 10x125 6x130 6x130

Overhead BB Press: 10x115 3x125

09-10-2007, 03:42 PM
I tried out those static dead presses which were cool. Then I got my form down for the power cleans (thank you youtube). After that I went to my shoulder workout.

09-11-2007, 11:09 AM
Hi mate, probably being ******ed here but what do you mean by static dead bench?

09-11-2007, 03:31 PM
haha I stole it from HB http://www.youtube.com/watch?v=ur4jpgK3KA0

09-11-2007, 03:33 PM
Workout: Back 9/11/07

Dead Lifts: 10x135 10x185 6x225 1x275 1x315 1x325 1x335

T-Bar Rows: 10x90 10x100 6x105 3x110

Good Mornings: 10x95 10x95 6x105 3x115

09-11-2007, 03:34 PM
New PR for deads!!! 315 felt like a breeze compared to last week so I kept going up until I nailed 335.

09-11-2007, 09:25 PM
I hope to be able to hit 180 by the end of this week. I weighed in at around 178 today. I am making gains like crazy since I stopped heavy cardio. It also helps that I eat everything in sight. I plan on doing some before and after pics soon just to see if the muscle I have put on is noticeable.

09-13-2007, 02:39 PM
Workout: Legs (9/13/07)

Box Squats: 10x135 10x185 10x195 5x206 3x225

Front Squat: 10x95 10x105 7x115 5x125 3x135

Leg Extensions: 10x150 10x170 10x200 6x230 3x250

DB Lunges: 10x30 5x35

09-13-2007, 06:02 PM
Oh yeah the reason those front squats are so weak is because some ******* in the gym decided to take the one squat rack for BICEPT CURLS. yes, he was being that guy. I set a new power clean record though lol...135. (Hadda clean the weight to get setup for front squats.)

09-14-2007, 02:30 PM
Workout: Chest/Tricepts (9/14/07)

Bench Press: 10x185 10x205 7x215 5x225 3x235

Military Press: 10x95 10x105 5x115 3x135

Power Cleans: 10x115 6x125 3x135

Tricept Pushdowns: 10x50 7x55 4x60

BB Bicept Curls: 10x80 10x80

09-14-2007, 07:36 PM
I threw in some bicept curls because I havent done any this week. I am burnt out. I am not sure if I will get to the gym tomorrow for abs/bicepts, I am just too tired :(

09-15-2007, 11:41 AM
Workout: Arms/Abs (9/15/07)

BB Curls: 10x75 10x85 10x80

DB Curls: 10x35 6x40 3x45

Skull Crushers: 10x85 6x95 3x105

Side Bends: 10x35 10x45 10x50

Ab Crunch: 10x120 10x140 10x160 10x180

20 min. of bag work

09-15-2007, 11:43 AM
Gained 4 pounds...sooooo close to 180!!!

09-15-2007, 02:31 PM
Here are some links to before and after pics




First two are from today (Sept 15), bottom one is from late August

09-15-2007, 10:22 PM
Looking good buddy, definitely gaining some serious size there. Workouts look good too :thumbup:

09-17-2007, 03:02 PM
Thanks izich

09-17-2007, 03:09 PM
Workout: Shoulders/Cardio (9/17/07)

Shoulder Press: 10x95 7x105 5x115 3x125

Arnold Press: 10x40 7x45 5x50 3x55

DB Shoulder Press: 10x40 10x45 7x50 7x55 4x60

DB Lying Rear Deltoid Row: 10x30 10x40

Jump Rope: 400x

1 mile: 7:52

09-17-2007, 07:58 PM
No need to do shoulder press, arnolds, and DB presses in the same workout. Pick one and go all out, then move on to your side/rear delts. I never do arnolds. Twisting the arms and pressing at the same time is asking for an injury.

09-17-2007, 08:22 PM
Your right I got a little carried away i guess.

09-18-2007, 02:50 PM
Workout: Chest/Tricepts (9/18/07)

Bench Press: 10x185 10x195 10x205 7x225 4x235 2x245

Incline Bench Press: 10x135 10x145 10x155 7x165 3x185

Power Cleans: 10x115 5x135 3x145

Tricept Pushdowns: 10x60 10x65 5x70

Jump Rope: 500x

09-19-2007, 11:42 AM
Whew, are you doing 6 sets of bench press to cut up some, or increase strength? Not that there is anything wrong with it, I have just never seen so many. I would be willing to bet that your chest feels like it is on fire right after the sixth.

09-19-2007, 06:53 PM
Increase strength, and it does burn a little around the last set ya lol.

09-20-2007, 07:10 AM
wow my lifts suck compared to yours ;). Keep up the good work. Btw don't you think you are overdoing the bench lol. then again it looks like you are doing olympic lifting so i dunno...

09-20-2007, 11:55 AM
Thanks Rammstein (one of my fav bands btw, love sonne) Everyone keeps telling me that about the benching lol. I love lifting weights though more than anything else (besides the females ;) ) , so I tend to get really caught up in it when I am at the gym. Which leads to me doing more than what is probably necessary.

09-20-2007, 03:06 PM
Workout: Back (9/20/07)

Dead Lifts: 10x135 10x185 5x205 5x225 1x275 1x315 1x335 1x345 (New PR)

Lat Pulldown: 10x125 7x130 5x135 3x140

Bent Over BB Rows: 10x55 10x75 7x85 5x95 (Weak!!!)

1 arm bent over DB rows: 10x45 7x50 5x55

Jump Rope: 100x

09-20-2007, 03:48 PM
Got my new blender!!! Had my first peanut butter/ice cream/whey/milk shake after my workout today. Also set a new dead lift Pr...good day.

09-21-2007, 07:40 PM
Workout: Legs/Abs (9/21/07)

Squats: 10x135 10x185 7x205 5x225 5x235 3x245

DB Lunges: 10x25 10x30 7x35 5x40

Leg Ext: 10x160 10x170 10x190 7x200 5x230

Calf Press: 10x210 10x230 10x250 10x270 10x290

Ab Crunch: 10x140 10x150 10x160 10x170

Swimming: 10 min. continuous

Jump Rope: 200x

09-22-2007, 12:24 PM
Workout: Bicepts/Mix (9/22/07)

DB Curls: 10x35 10x40 7x45 5x55

Pullups: 5x 5x 5x

Side Raises: 15x45 15x45 15x45

BB Curls: 10x65 10x75 7x85

09-22-2007, 12:25 PM
Weighed in today at 177. I am keeping closer track of my weight now and I try to weigh in everyday in the morning and afternoon so I can keep an accurate total.

09-23-2007, 10:19 AM
Showing quite a bit of dedication early in the game, good job...nice pics too.

09-23-2007, 01:42 PM
Thanks CoCoa

09-23-2007, 01:43 PM
Workout: Bag Work (9/23/07)

20 min. of bag work

10 min. ground work

09-24-2007, 02:39 PM
Workout: Chest/Tricepts (9/24/07)

Bench Press: 10x185 10x195 5x225 1x255 1x280 (fail) 1x280 (New PR)

Incline Bench Press: 10x155 7x185 5x195

Power Cleans: 10x115 7x125 5x135

Tricept Pushdowns: 10x50 10x60 7x65 5x70

Jump Rope: 100x

Interval Training: 8.5 hill grade at 6 mph (1 min), 7 mph (1 min.), 10 mph (30 sec), 7 mph (1 min.), 10 mph (30 sec), 7 mph (1 min.), 10 mph (30 sec), 8.5 grade hill @ 6 mph (30 sec).

Bako Lifter
09-24-2007, 06:10 PM
Dude, you should check out westside. Seriously, I need some serious competetion and westside will blow your lifts through the roof! ;)

And nice PR. Usually if I miss the first attempt there is NO way I can come back and try again. That's impressive.

09-24-2007, 08:33 PM
bench is strong.

PS. It's tricep, no t.

09-24-2007, 09:24 PM
hahaha thanks cphafner...its sad that im in AP english isnt it?

09-25-2007, 05:47 AM
Nice flat benching PR bro.

09-25-2007, 04:20 PM
thanks Cocoa

09-25-2007, 04:22 PM
Workout: Legs (9/25/07)

Squat (Full): 10x135 10x135 10x145 10x155 5x185 3x195

Calf Press: 10x210 10x210

Leg Curls: 10x120 10x140 10x160 5x180

DB Lunges: 10x30 10x40 7x45 5x50

Jump Rope: 100x

09-25-2007, 04:24 PM
Holy ****...I have a renewed respect for all you deep ass to grass squaters out there. This was my first time ever deep squatting and man it was hard. Thank you squat RX videos.

09-26-2007, 05:43 AM
Props on the deep squats and all.

09-26-2007, 07:33 PM
Workout: Shoulders (9/26/07)

BB Shrugs: 10x135 10x155 10x185 7x205 5x225 3x275

Seated DB Press: 10x45 10x50 7x55 5x60

Cable Overhead Presses: 10x125 10x130 7x135 5x140 3x145 1x150

DB Raises: 10x20 10x15 10x12

09-26-2007, 07:33 PM
Thanks Cocoa

09-27-2007, 02:22 PM
Workout: Back (9/27/07)

Dead Lift: 10x185 7x205 5x225 1x275 1x315 1x365 (PR)

Good Mornings: 10x65 7x95 5x105 3x115 3x125

T-Bar Rows: 10x70 7x80 5x90 3x100

Pullups (BW) : 5x 5x 5x 5x

09-28-2007, 04:52 AM
Solid PR on the deads, ace back day.

09-28-2007, 06:59 PM
Thanks Cocoa, it feels good to keep improving my deads every week or so

09-30-2007, 11:18 AM
I am going back to my seal workout now that I have more time. Instead of biking however, I now have access to a pool.

Mon: Seal+Shoulders
Tue: Seal+Chest/Tri
Wed: Back
Thurs: Seal
Fri: Seal
Sat: Bi/Abs/Legs
Sun: Bag work/pushups/situps

09-30-2007, 11:25 AM
Lets just say I will be eating a lot over the next few weeks...calories etc. up the ying yang...

10-01-2007, 07:45 PM
Workout: Cardio/Shoulders (10/1/07)

Swim: 25 min. cont.

Run: 2 miles (8:30 pace)

DB Overhead Press: 10x40 10x45 7x50 7x55 5x60 3x65

BB Shoulder Shrugs: 10x155 10x185 7x205 5x225 3x325

Cable Overhead Pulldowns: 10x100 7x125 5x150 3x160 3x165

DB Raises: 10x15 10x20 7x25 5x30 3x35

10-02-2007, 05:49 AM
Great conditioning going on with the swimming and running man. Fine shoulder training.

10-02-2007, 07:09 PM
Workout: Chest/Triceps (10/2/07)

Bench Press: 10x205 7x215 7x225 3x235 1x245

Incline Press: 10x 155 7x165 5x185 3x195

Close Grip BP: 10x155 5x165 3x185 1x195

Dead Press: 185 (30 sec.) 205 (30 sec.) 215 (30 sec.) 225 (30 sec.)

Tricep Pushdowns: 10x60 7x65 5x70 3x75

10-02-2007, 07:09 PM
Thanks Cocoa

10-03-2007, 05:44 AM
Good effort for the chest & triceps man.

10-03-2007, 07:42 PM
Workout: Back (10/3/07)

Dead Lifts: 10x225 5x275 1x315 1x385 (fail) 1x380 (fail) 1x375 (fail)

Pullups: 5x 5x 5x 5x 5x 5x 5x 5x 5x 5x = 50x

10-03-2007, 07:43 PM
Thanks coke...today suckeddd. I couldnt dead lift for ****. So I decided if I couldnt set my dead lift record...I would set my new pullup record.

10-04-2007, 05:49 AM
Nice concentrated work on your deads and pullups man.

10-04-2007, 07:15 PM
Workout: Legs (10/3/07)

Squats (Full): 10x135 10x155 5x185 3x205 1x225 1x245 (fail)

Box Squats: 10x135 10x185 7x205 5x225 3x245

Leg Extensions: 10x140 10x170 10x200 7x230 5x260

Calf Press:10x210 10x230 7x250 5x290 3x310

10-04-2007, 07:31 PM
strong full squats man

10-04-2007, 07:37 PM
Thanks coke & stump

With that, here are my new goals. I now realize that quarter squats are for kids. Thats why my PR for squats has changed. I now know legit squats must be full or parallel (full for me). So now I have something new to improve on. Hopefully I will now make gains faster in terms of leg size.

New Goals:
1.) Max Bench 300+ (Christmas)
2.) Max Squat 300+ (Christmas)
3.) Max Deadlift 400+ (Christmas)
4.) 210 lbs (May)

10-05-2007, 05:35 AM
Wish you luck with those goals, should do very well...smooth leg session bro.

10-08-2007, 11:26 AM
Workout: Bicepts/Forearms/Abs 10/8/07

Bicept BB Curls: 10x75 10x75 10x75 10x75 10x75

BB Wrist Curls: 25x55 25x55 25x55 25x55 25x55

BB Close Grip Curls: 10x55 10x55 10x55

Leg Lifts: 25x 25x

Weighted Crunches: 10x10 10x10 10x10 10x10 10x10

10-08-2007, 11:27 AM
thanks coke, gym waz closed today so i had to make do with some lame ass curls :/

10-09-2007, 02:56 PM
Workout: Chest/Cardio (10/8/07)

Bench Press: 10x205 7x215 5x225 3x235

Pushups: 45x (1:00 min.)

Running: 1.5 miles (11:34 min.)

10-09-2007, 03:01 PM
Crappy day, I had to do a lot of running around and didnt really have a lot of time. I really have to buckle down until monday of next week. Thats the date of my fitness test for the AFROTC scholarship. I have to do as many pushups and situps as I can in one min. and run 1.5 timed miles. So I will be trying to cut this week :x

10-10-2007, 05:46 AM
Best of luck on the fitness test, should do very well man.

10-10-2007, 07:54 PM
anks coke

10-10-2007, 07:58 PM
Workout: Back/Cardio (10/9/07)

Dead Lift: 10x185 5x225 3x275 1x315 1x335 1x370 (PR)

Cable Behind Neck Pulldowns: 10x100 10x120 7x140 5x160 5x180 1x200

Pullups: 5x 5x 5x 5x 5x=20x

Run: 1 mile (7:57)

10-11-2007, 05:28 AM
Saw your aspirations on becoming a pilot, that's super...everything is looking nice, sweet deads PR.

10-11-2007, 07:36 PM
Thanks coke...I cant wait for college

10-11-2007, 07:47 PM
Workout: Legs/Abs (10/11/07)

Squats: 10x135 10x155 5x185 3x205 1x225 1x235 (PR) 1x245 (fail)

Clean to Front Squats:10x95 7x105 5x115 3x135 3x145 1x155

BB Calf Raises (2 in. incline) : 10x135 10x145 10x155

BB Step Ups (6 in. incline) : 10x135 10x185 10x195

Leg Raises: 10x10 10x10 10x10

Weighted Incline Situps: 25x25

Run: 1/2 mile (.25 grade 1o incline @ 7 mph/.25 sprint 9.5 mph)

10-12-2007, 05:47 AM
Fine job throughout dude.

10-13-2007, 12:08 PM
Workout: Chest/Triceps/Abs (10/12/07)

DB Bench Press: 10x50 10x60 8x65 8x70 5x80 5x85

Dips: 10x 10x

Overhead Clean Press: 10x95 10x115 5x135 1x145 1x155

Tricep Pushdowns: 10x60 7x70 5x75 3x80

Weighted Situps: 25x10 25x10 25x10 25x10

10-13-2007, 12:10 PM
Thanks coke...I have been having some good workouts this week

10-13-2007, 01:28 PM
Solid numbers bro, keep it up.

10-14-2007, 09:28 AM
things are looking good in here. Solid DB benching.

10-15-2007, 01:36 PM
Thanks guys, I took my PT test today for the air force. Here were my numbers:

Pushups: 52 (1 min.)

Crunches: 42 (1 min.)

1.5 mile run: 11:50

10-15-2007, 07:36 PM
Workout: Shoulders (9/15/07)

BB Shrugs: 10x135 10x155 10x185 7x205 5x225 3x245

Cable Behind Neck Press: 10x125 7x150 5x155 3x160

Behind the Neck Press: 25x45 20x45 15x45 15x45

10-15-2007, 07:37 PM
Crappy workout...that PFT drained me earlier today.

10-16-2007, 05:55 AM
Shoulder session is not looking bad...did well on the PT test.

10-16-2007, 03:01 PM
Workout: Back/Legs (10/16/07)

Dead Lifts: 10x225 5x275 1x315 1x315 1x325 1x335

DB Flat Rows: 10x35 7x50 3x55

Pullups: 5x 5x 5x 5x 5x=25x

Squats: 10x135 10x145 5x185 3x205 1x225

Cleans: 5x135 5x145 3x155

10-17-2007, 05:28 AM
Good deal on everything guy.

10-17-2007, 10:32 AM
Thanks coke

10-18-2007, 02:48 PM
Workout: Biceps/Abs (10/18/07)

BB Curls: 10x65 10x75 7x85 5x95

Chin Ups: 5x 5x 5x 5x 5x=25x

Hanging Leg Raises: 10x 10x 10x 10x 10x=50x

Leg Raises: 25x 20x 15x 10x 5x

Ab Crunch: 10x130 10x150 7x160 5x170

One arm DB rows: 10x45 7x50 5x55

Rowing: 3 min. hard

10-19-2007, 06:20 AM
Whole effort is nice dude.

10-20-2007, 12:48 PM
Workout: Chest/Tri (10/20/07)

Bench Press: 10x205 5x225 5x235 3x245

Incline Press: 10x155 5x165 5x185 3x195

Tricep Pushdown: 10x30 7x35 5x40

Pushups: Regular-20x 20x 10x DB PushRow-10x12 10x20 10x25 5x30 DB Underhand Pushup-10x 10x 10x 5x

10-20-2007, 12:48 PM
Thanks Coke

I had a good workout today, I found a bunch of new compound pushups which I am pumped to do over the next couple weeks.

10-20-2007, 02:32 PM
Nice benching and all bro.

10-22-2007, 01:05 PM
Anks Coke

10-22-2007, 01:11 PM
Workout: Shoulders/Seal WK1 (10/22/07)

DB Sitting Press: 10x45 7x50 7x55 5x60 3x65

BB Shrugs: 10x135 7x185 7x195 5x205 3x225

One Arm DB Raises: 10x25 7x30 5x35
Run: 2 miles (8:30 pace)

Bike: 10 min (3.17 miles)

Pushups: 4x15

Situps: 4x20

10-23-2007, 07:22 PM
Workout: Back/Bi's (10/23/07)

Dead Lift: 5x225 3x275 1x315 1x315 1x315

Pullups: 5x 5x 5x 5x 5x=25x

DB Push-Row: 10x10 10x12 10x15 10x20 7x25 5x35

Cable Overhead Pulldowns: 10x120 7x140 5x160 3x180

BB Curls: 10x65 7x75 5x85 3x95

10-24-2007, 04:57 AM
Solid back-to-back sessions man.

10-24-2007, 07:42 PM
Thanks coke

10-24-2007, 07:44 PM
Workout: Seal WK1 (10/24/07)

Run: 2 miles (8:30 pace)

Bike: 15 min. (5 miles)

Pushups: 4x15

Situps: 4x20

Pullups: 2x8

10-25-2007, 08:08 PM
Workout: Seal WK1 (10/25/07)

Run: 2 miles (8:30 pace)

Bike: 15 min. (5.01 miles)

Pushups: 4x15

Situps: 4x20

Pullups: 1x6

10-26-2007, 05:59 AM
Nice training rounds dude.

10-27-2007, 01:46 PM
Workout: Chest (10/27/07)

Bench Press: 10x205 5x225 3x245 1x285 (PR)

Military Press: 5x135 3x145 3x155 1x165

Incline Press: 10x155 5x185 1x205

Tri. Pushdowns: 10x35 7x45 5x45 3x50 3x55

10-27-2007, 03:27 PM
Ace pressing sets, good job.

10-28-2007, 02:49 PM
Thanks coke, tomorrow I get back on Seal workout week 2. I am wicked excited about going to the gym tomorrow!!!

10-29-2007, 07:11 PM
Workout: Legs/Seal WK2 (10/29/07)

Squats: 10x135 5x185 3x205 1x225 1x245 (PR)

DB Lunges: 10x20 10x25 10x30 7x35 5x45

Power Cleans: 5x135 3x155 1x165

Leg Ext: 10x140 7x170 5x200

2 miles (8:30 pace)

Bike 15 min (5.00 miles)

5x20 pushups

5x20 situps

3x3 pullups

10-30-2007, 05:05 AM
Fine job throughout, looking good.

10-30-2007, 07:30 PM
Workout: Back/Bi's (9/30/07)

Dead Lift: 10x225 5x275 1x315 1x315 1x315 1x335

Pullups: 10x 10x 5x 5x 5x 5x 5x 5x=50x

DB PushRows: 10x20 10x25 7x30 5x35

BB Curls: 10x65 7x75 3x95 3x95

10-30-2007, 07:32 PM
Thanks coke, I got two new goals to add...

20 pullups in a row by Dec. 23 (13 now)


60 pushups in a row (1 min.) by Dec. 23 (52 now)

10-31-2007, 05:36 AM
There's no reason you can't meet those pushup & pullups goals by end of this year, good luck...nice workout.

11-01-2007, 07:30 PM
Workout: Shoulders/Seal WK 2 (11/1/07)

Military Press: 15x95 12x105 10x115

Behind Neck Standing Press: 20x45 15x55 12x75

DB Sitting OH Press (No Back): 5x35 7x35 10x30 12x20

BB Shrugs: 20x135 15x145 12x155

Run: 2 miles (8:30 pace)

Bike: 15 min. (4.75 miles)


situps :5x20


11-02-2007, 06:18 AM
Wow man, your two mile runs are quite speedy, good job.

11-03-2007, 03:30 PM
Thanks coke, I get a break from running next week. (Thank God)

11-03-2007, 03:34 PM
Workout: Chest/Tri/Seal Wk2 (11/3/07)

Bench Press: 5x225 5x235 3x245 25x135

Incline Press: 5x165 5x185 3x195 15x135

Military Press: 5x135 3x145 1x155

DB Kickbacks: 10x15 7x20 5x25 3x30

Run: 2 miles (8:30 pace)

Bike: 15 min. (5.10 miles)

Pushups: 5x20

Situps: 5x20

Pullups: 3x3

11-04-2007, 09:58 AM
Nice pushday workout man.

11-05-2007, 04:27 PM
Thanks Coke

11-05-2007, 04:29 PM
Workout:Back/Bi (11/5/07)

Dead Lift: 5x225 5x275 1x315 1x325 1x345

PushRow: 10x25 7x30 5x35 3x40

Pullups: 10x 5x 5x 5x=25x

DB Curls: 10x35 7x45 5x50 3x55

11-06-2007, 06:03 AM
Really getting stronger bro, liking those deads and db curls.

11-06-2007, 08:14 PM
Workout: Legs/Abs/Seal Wk3 (11/6/07)

Squats: 10x135 10x145 10x155 5x185 3x195

One Leg Squats: 10x55 10x65 6x75

DB Calf Raises: 10x30 10x30 10x35 10x45

DB Leg Lifts: 10x10 25x10 20x10 15x10

Ab Crunch: 10x140 10x150 10x150 10x160 10x170

Bike: 20 min. (6.25 miles)

Pushups: 5x25

Situps: 5x25

Pullups: 3x4

11-07-2007, 05:44 AM
Solid shait TJ, on the way with it all man.

11-07-2007, 07:13 AM
Looking strong, I think you should just put your shoulder work on bench day, you are doing shoulder work 2 days in a row sometimes, YOur shoulder get hit hard from all the pressing on bench day, sooner or later, your shoulders and going to have a hard time recovering. Try it out and see what happens.

11-08-2007, 04:30 PM
Workout: Shoulders/Seal Wk3 (11/8/07)

Military Press: 5x135 3x145 3x150 3x155 1x165

Shrugs: 10x135 10x145 10x155 10x165 10x175

Overhead Cable Pulldowns: 10x120 10x140 7x160 5x180

Bike: 20 min. (6.47 miles)

Pushups: 5x25

Situps: 5x25

Pullups: 3x4

11-08-2007, 09:35 PM
Thanks guys, and I hesitate to put my shoulder day on my chest day because I wouldnt have any other exercises to do the rest of the week lol. I got to spread the fun over the whole week.

11-09-2007, 06:07 AM
Nice sets for the shoulders bro.

11-10-2007, 12:21 PM
Workout: Chest/Tri/Seal Wk3 (9/10/07)

Bench Press: 10x225 5x235 3x245 3x265

Incline Press: 10x155 7x165 5x185 3x195

Skull Crushers to Close Grip Press: 10x85 10x90 10x95

Weighted Dips (10 lbs): 5x 5x 5x 10x=25x

Bike: 20 min. (6.35 miles)

Pushups: 5x25

Situps: 5x25

Pullups: 3x4

11-10-2007, 12:21 PM
Thanks coke, I start up week 4 of seal prep next week...cant wait.

11-11-2007, 10:03 AM
Real fine chest and tricep day dude.

11-11-2007, 02:12 PM
Workout: Seal WK4 (11/11/07)

Run: 3 miles (outdoor)

Bike: none

Pushups: 5x25

Situps: 5x25


11-12-2007, 03:03 PM
Workout: Legs/Abs (11/12/07)

Squats: 10x135 10x155 5x185 5x205 2x225

BB Lunges: 10x65 10x75 7x95 5x105

BB Calf Raises: 10x105 10x115 10x125

Cable Crunch: 10x35 10x50 10x75

11-13-2007, 05:37 AM
Great stuff guy, solid effort(s).

11-13-2007, 09:09 PM
thanks coke

11-13-2007, 09:14 PM
Workout: Back/Bi/Seal Wk4 (11/13/07)

Dead Lift: 10x225 7x275 1x315 1x325 1x335

Pullups (weighted): 10x8 7x8 5x10 3x10

Reversie Situps W/ Lat DB Pull: 10x30 10x30 10x35 10x35 10x40

BB Curls (close): 10x75 15x45 10x45

BB Curls (wide): 10x75 15x45 10x45

Run: 3 miles (8:30 pace)

Bike: 20 min. (6.10 miles)

Pushups: 5x25


Pullups: 3x4

11-14-2007, 04:31 AM
Good job with everything man, especially the deads.

11-15-2007, 07:28 PM
Workout: Shoulders/Abs (11/15/07)

Seated Overhead DB Presses: 10x40 10x45 7x55 5x60 5x65

Clean & Press: 5x135 5x145 3x155

Cable Behind Neck Pulldowns: 10x100 10x120 10x140 7x160 5x180 3x200

Weighted Situps: 25x10 25x10 25x10

11-16-2007, 05:51 AM
Fine session overall, keep it up.

11-17-2007, 12:30 PM
Workout: Chest/Tri/Legs (11/17/07)

Bench Press: 7x225 5x235 3x245 1x255 1x265

Incline Press: 10x145 10x155 5x185 5x195

Tri Rope Pushdowns: 10x45 10x55 7x60

Tricep Press: 10x135 10x145 7x155

Leg Ext: 10x140 10x170 7x200 5x230

Leg Curls: 10x120 10x140 7x160 5x180 5x200

11-19-2007, 06:00 AM
Solid benching numbers along with everything else man.

11-21-2007, 04:15 PM
Thanks coke. I took 3 days off to get over this cold thats been bugging me. The sore throat is starting to fade but I am still tired alot. I went easy today, couldnt bring myself to run 2 miles, just didnt have the energy.

Edit: Dragged my sorry ass out in the rain to run that 1.5 miles I owed today

11-21-2007, 04:18 PM
Workout: Back/Seal Wk5 (9/20/07)

Dead Lift: 10x225 7x275 1x315 1x315 1x325

Wieghted Pullups: 10x8 7x8 5x10 3x10

Reverse Situps (no support): 15x25 10x25 5x25

DB PushRows: 10x10 10x20 10x30

Swim: 25 min cont.

Run: 2 mile (8:30 pace)

Situps: 6x25

11-22-2007, 06:28 AM
Good job, not skipping a beat although you had cold symptoms.

11-22-2007, 06:33 PM
Thanks coke...I still felt tired today so run and workout was hard

11-22-2007, 06:34 PM
Workout: Seal WK5 (9/22/07)

Run: 3 miles (8:30 pace)

Pushups: 6x25

Situps: 6x25

11-23-2007, 06:56 AM
Running at a great pace, keep it up.

11-23-2007, 11:50 AM
Workout: Legs/Bi's/Seal WK5 (9/23/07)

Squats (atg): 10x135 10x145 10x155 5x185 5x195

BB Lunges: 10x65 10x75 10x95 7x105

Leg. Ext: 10x140 10x170 10x200 7x230 5x260

DB Calf Raises: 10x45 10x50 10x55

DB Curls: 10x30 10x35 10x40 10x45 5x50

Run: 2 miles (8:30 pace)

Bike: 10 min. (3 miles) weak...

11-24-2007, 03:15 PM
Workout: Chest/Tri (9/24/07)

Bench Press: 7x225 5x235 3x245 1x255 1x275

Incline Press: 10x165 5x185 5x195

Skull Crushes: 25x35 20x40 15x45

Dips (BW): 25x

11-24-2007, 05:56 PM
Real nice numbers coming from both efforts bro.

11-25-2007, 01:18 PM
Workout: Full (9/25/07)

Power Cleans: 10x95 10x105 7x115 5x125

Front Squats: 10x95 10x105 7x115 5x125

DB Side Bends: 10x45 10x45 10x45

DB Overhead Sitting Press: 10x40 10x45 10x50 10x55

11-26-2007, 10:49 AM
Session is looking nice man, got a nice groove going in here.

11-26-2007, 08:33 PM
Thanks Coke, I am going to stop running for the rest of the winter and get back on track to making at least 190

11-26-2007, 08:38 PM
Workout: Back/Abs/Bi (9/26/07)

Weighted Pullups: 10x8 7x10 5x10 3x10

Rev. Situps: 10x25 10x25 10x25 10x25 10x25

DB Pushpulls: 10x20 10x30 5x35

Preacher Curls: 10x120 10x140 1x160

DB Curls: 10x30 10x35 7x40 5x45

Ab Crunch: 10x100 10x120 10x140 10x160

11-27-2007, 05:44 AM
Workout is solid throughout bro...sure to be looking that much better next spring/summer.

11-29-2007, 08:13 PM
Thanks coke, its funny I was wondering why I havent had the drive at the gym anymore or the desire to run. Today I found out i have mono...ew. :cry:

Edit: This will be the week break I havent had in around 4 months ish? I think?

11-30-2007, 05:56 AM
Sorry to hear of your plight...make good use of your time away from the gym and come back even hungrier.

12-01-2007, 04:38 PM
Four days since my last workout. I tried to do legs today at home, 10 front squats with 100 lbs. I got 10, then I feel asleep on the couch in my basement (figures...friggen mono)

12-07-2007, 01:13 PM
BB Bicept Curls: 10x75 10x75 10x75

12-07-2007, 01:14 PM
Very happy with this workout. I havent been feeling well cause of the mono for a week and a half, and today I am starting to feel better. Hopefully I can start to slowly add more in the next week or so.

12-07-2007, 02:00 PM
It's great seeing you on the move again dude, a little bit of a break ain't never hurt nodody.

12-13-2007, 05:45 PM
Workout: Bi/Shoulders/Legs (12/13/07)

Squats: 25x75 20x85 15x95 10x100

BB Curls: 10x75 10x75 10x75 10x75 10x75

BB Shoulder Raises: 10x75 10x75 10x75 10x75 10x75

12-13-2007, 05:47 PM
I am just getting over this mono now...I hope. Its been 2 weeks and I am still sore and tired but the swelling has gone down from glands etc. I hope over Christmas vacation I can start to really get back into things. Right now since I am stuck at home I only have a 15 lbs BB and 100 lbs of plates. So I am cleaning the bar over my head for squats and then placing it gently down on two chairs when I am done :x

12-14-2007, 06:05 AM
Glad to hear you're staying on top of things and making the best of it.

12-14-2007, 12:33 PM
Thanks coke, I am going to do another small workout with the BB i got at home today.

12-14-2007, 12:51 PM
Workout: Back/Chest/Tri (12/14/07)

BB Rows: 10x100 10x100 10x100

Deadlifts: 25x100 20x100 15x100 10x100

Pushups (handles): 150x (sets 25x)

12-15-2007, 08:38 AM
Nice lifting with high reps man.

12-15-2007, 02:13 PM
Workout: Traps/Abs/Fore (9/15/07)

BB Shrugs: 30x100 25x100 20x100 15x100 10x100

Situps (Weighted): 50x10 40x10 30x10 20x10 1x10

Side Bends (Weighted):25x10 20x10 15x10 10x10

Leg Lifts: 10x 10x 10x 10x 10x=50x

Standing OH press to Behind Neck press: 20x55 20x55 20x55 20x55 20x55

BB Wrist Curls: 25x55 25x55 25x55 25x55 25x55

12-17-2007, 05:18 AM
Effort is looking pretty good bro.

12-17-2007, 08:09 PM
Workout:Chest/Tri (12/17/07)

Bench Press: 10x135 10x205 5x205 3x215 3x225 1x235

DB Hammer Press: 10x30 10x35 7x40 3x45

Power Cleans: 5x135 3x145 1x155

Clean and Jerk: 5x135 3x145 1x155

Incline Press: 10x135 10x155 5x165 3x185

Tricep Pushdown: 10x50 10x60 10x65

12-17-2007, 09:38 PM
Looks good man. Just eat through the mono to keep your gains, and snag short workouts when you can.

12-18-2007, 06:01 AM
Fine effort throughout man.

12-18-2007, 07:16 PM
Thanks Guys :)

12-18-2007, 07:21 PM
Workout: Back/Bi (12/18/07)

Dead Lift: 10x135 7x225 3x275 1x315 1x325

Rack Pulls: 10x225 7x275 5x295 3x315

Pullups: 5x8 5x8 5xBW 5xBW

DB Push Rows: 10x20 10x25 7x35

DB Rows: 10x40 7x45 5x50

BB Curls: 10x55 10x65 7x75 5x85

12-18-2007, 07:44 PM
Some solid pulls for someone coming out of mono. Nice.

12-19-2007, 05:47 AM
Good and thorough pull day effort dude.

12-21-2007, 08:31 PM
Workout: Legs/Abs (12/21/07)

Squats (atg): 10x135 7x145 5x155 3x165 1x175 1x85 1x195

Hack Squats: 10x45 7x65 5x75 3x95

Seated Leg Curls: 10x70 7x90 5x110

Leg Ext:10x100 7x110 5x130

Rot. Calf: 10x210 7x230 5x250 3x270

Ab. Rotation: 20x90 20x100 20x110

Ab Crunch: 20x70 20x90 20x110

12-22-2007, 06:38 AM
Way to go with pyramiding the squats, nice job overall.

12-23-2007, 10:18 AM
Thanks Coke. Today's my bday, finally 18 :cool: What better way to celebrate than to hit up the gym at 8 am for a workout.

12-23-2007, 10:20 AM
Workout: Traps/Shoulders (12/23/07) BDAY

Seated OH DB Press: 10x40 10x45 7x50 5x55 5x60

Behind Neck Cable Pulldowns: 10x80 10x100 7x110 5x120 3x130

DB Shrugs: 10x65 10x70 10x75 10x80

BB Raises: 10x45 10x55 7x65 5x75

12-23-2007, 03:54 PM
:birthday: ...ace b'day session.

12-24-2007, 01:43 PM
Workout: Chest/Tri. (12/24/07)

Bench Press: 10x135 10x185 7x195 5x205 3x215

DB Hammer Ext: 10x25 10x30 7x35 5x37.5

Dips (BW): 10x 10x 10x 5x 5x 5x 5x=50x

Smith Incline: 10x135 7x145 5x155 3x165

12-26-2007, 05:47 AM
Fine stuff there for the chest and tri's guy.

01-03-2008, 12:31 PM
Thank coke, Im over the virus Ive had for the past few weeks and Im starting up again.

01-03-2008, 12:35 PM
Workout: Back/Bi/Cardio (1/2/07)

Dead Lift: 10x135 7x225 5x275 3x295

Pullups (BW): 5x 5x 5x 5x 5x=25x

Lat Pulls: 10x80 7x90 5x100 3x110

Bicep Curls: 10x70 7x75 5x80

Stationary Bike: 15 min. (3.6 miles)

01-03-2008, 04:24 PM
Workout: Chest/Tri (1/3/07) Vacation gym

Bench Press: 10x135 10x185 7x195 3x205 1x225

Incline Press: 10x135 7x155 5x165 3x185

Dips (BW): 10x 5x 5x 5x=25x

Pushups: 25x 25x 25x 25x=100x

Stationary Bike: 15 min. (3.85 miles)

01-04-2008, 05:39 PM
Workout: Legs/Abs (1/4/07)

Squats: 10x135 10x145 7x155 5x165 3x185

Seated Leg Curls: 10x90 7x100 5x110 3x130

Rotary Calf: 10x210 7x230 5x250 5x270

Leg Ext: 10x90 7x100 5x110 3x120 3x130

Ab Crunch: 30x70 25x80 20x90 15x100 10x110

Hanging Leg Raises: 25x

Incline Situps: 25x

01-05-2008, 03:12 PM
Workout: Shoulders (1/5/07)

DB Seated OH Press: 10x35 10x40 10x45 7x50 5x55 3x60

BB Shrugs: 10x135 10x155 7x185 5x205 3x215

Clean and Press: 10x95 7x105 5x115 (not enough room)

DB Lateral Raises: 10x20 10x22.5 7x25 5x27.5 3x30

01-05-2008, 04:38 PM
I love cleans... nice work.

01-07-2008, 07:53 AM
Ace training all around dude - :thumbup:

01-07-2008, 08:05 PM
Thanks guys

01-07-2008, 08:08 PM
Workout: Back/Bi (1/8/07)

Dead Lift: 10x205 10x225 3x275 1x315 1x325

Power Cleans (reps): 5x135 5x145 1x135 1x140

Pullups (BW): 5x 5x 5x 5x 5x=25x

EZ Curls: 10x65 7x75 5x85

Behind Neck Cable Pulldowns: 10x75 10x100 7x125 5x130 3x135

DB Curls: 10x20 10x35 5x40

01-08-2008, 05:47 AM
Effort is looking real nice bro.

01-08-2008, 04:03 PM
Less curls, more squats ;)

Good lifts.

01-08-2008, 07:07 PM
Workout: Chest/Tri/Cardio (1/8/07)

Bench Press: 10x185 7x205 5x215 3x225 10x175 10x165 10x155 10x145 10x135 (Killed it!!!)

DB Hammer Press: 10x20 10x25 7x30 5x35

Decline Press: 10x135 10x145 5x185

Dips (BW): 5x 5x 5x 5x 5x 5x=25x

Rowing: 5 min.

01-08-2008, 08:25 PM
Daaayum. Thats a lot of volume for bench... obviously, its working for you though. Very nooooice.

01-09-2008, 06:28 AM
Benching indeed was killer man, ace drop sets.