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fatass
09-02-2007, 11:21 AM
so a little about me im a 21 yr old male from texas full time student a i work at a hospital part time around 24-32 hours a week i lift weights mon - fri i dont really party much but i do enjoy drinking beer about 1-2 a week no more than 3 times a week i dont get waisted i just drink enough to feel gooood so i used to play d-1 football but i got hurt that was 2 yrs ago about a yr ago i gave powerlifting a go at it i trainned to go to a meet in new mexico for nasa but things came up and didnt go so im 6'1" bodyweight ranges from 245-254 depending on what time of the week it is and how much water im holding my best gym lifts 465 bench 695 deadlift 595 squat today im no where near as strong i could guess but right now im about 405 bench (if im feeling really good) 600 deadlift ( always been a natural at this) and 455 squat ( and yes i do atf ) i tried doing volume trainning like the way jay cutler trains but that didnt workout well i felt week but i liked the way i was looking a nice fuller rounder muscle belly but starting tommorrow im going back to my football trainning hard and heavy as we as sprints pylos and heavy core wish me luck

fatass
09-05-2007, 02:29 PM
ok well i started this on sunday, on monday since it was a holiday there was no gym time so i got waisted on sunday and woke up late on monday :) i was in the gym on tuesday where i did legs. Not as heavy as i liked but the volume made up for it.

started with squats olympic style high bar atc exploding up
135x10, 225x10, 315x7, 405x5, 495x2

i then followed with box squats i set it at around 24 inches since its been a while i done these
405x10, 495x5,405x7,315x12,225x20

then i continued with front squats also being done atc
135x10,225x5, 275x5, 225x5,185x10, 135x10

moved on the the leg press i set my feet high on this one so it could hit the hamstrings more feet were about 6 inches apart

two warm up sets with 3 plates per side going to slow and deep getting 25 both sets after warming up i loaded 10 plates per side and continued with a drop set 10 sets of 10 removing one plate after each set

i the walked over to the leg extension machine 3 sets of 15 reps slow and controlled followed 3 sets of exploding with the weight for 10 reps

i then continued to the standing leg curl machine where i did 3 sets of ten per leg

and i ended the day with calves on the leg press 5 sets of 20 with 3 plates per side

cphafner
09-05-2007, 02:34 PM
good luck with your journal. You move some big weights. You may want to use punctuation to make it readable.

Coke
09-06-2007, 06:16 AM
Superior squats there man, looking strong based on your best gyms lifts.

fatass
09-06-2007, 10:45 AM
Sorry about the lack of punctuations, i dont have a computer at home so i use the universitys computer between classes. The problem with that is i only have 10 min to get-er-done! Also I never was good at English.:bang: Im a biology major:nod:

ok well yesterday was chest. I only had 45 min to do it but i did it!!

flat benchpress:
135x20, 225x10, 315x5, 365x5, 405x3, 315x10 drop set 225x10

dips
bodyweight x 25, with a 45 off waist x 10, with two forty fives off waist x 10

incline dumbbell flys

40's x 10 x 4

And that was it, short and sweet, today will be back. Since i am sore from squating and having one day less during the week to seperate legs and back i will have to skip deadlifts :(

fatass
09-06-2007, 04:29 PM
Ok well i didnt do back, i did shoulders. Why?? I have no idea! I needed a Rockstar or something. And shoulders wasnt all that either. :( o well

smith machine millitary press
135x20 (slow), 135x10 (explosive), the rest were normal speed 225x10,245x10
265x5,225x8

smith machine behind the neck millitary press
135x15x2

upright rows
135x12,10,10,8

side laterals
20'sx20, 25'sx20, 30's x 10

machine side laterals
50 pounds weight stack 3x15,10,10

Like I said I wasn't really feeling it today, ill try to hit rear delts when i hit back tommorrow.

I might go to the gym later on and maybe hit arms since they seem to be lagging :( till next time

Coke
09-07-2007, 06:14 AM
All is well with those efforts, the flat benching and shoulder pressing numbers stand out.

fatass
09-08-2007, 07:53 AM
ok so yesterdays back workout, i was feeling tired and a little stressed for a upcoming test but it was an ok workout c+

barbell rows
135x20,225x12,315x6,225x10,225x8

pull downs
100x25,150x20,200x15,250x10

straight arm pull downs
40x25,50x20,50x20

dumbell shrugs
150's x 12 x 4

like i said nothing exciting, I base my back workout on the deadlift. Since I had a good leg workout and left me sore for days, me deadlifting was me asking for injury. But next week ill try to do front squats for legs and heavy deadlifts. last week when i had deadlifted i had gotten up 635 for 5 solid reps

Coke
09-08-2007, 08:39 AM
Good deal man, I need to start throwing me some front squats into the mix and change up some.

Back day is looking very good.

fatass
09-10-2007, 02:33 PM
Ok well saturday and sunday were nice. I ate so so so so so so so much on sunday im still full :angel: So i wanted to try something new this week!!! Maybe a few of you have heard about, it's called cardio. Im scarred of what this will do. :whip: but i must get into shape. So today will be legs, mostly focusing on front squats and lunges. I wanted to try and go 10x10 on front squats. And after legs ill try stairmaster or stationary bike for 20-40 min. so unitl then pz