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mr.giggles
09-24-2007, 08:39 PM
A little information about myself:
20yrs 6'0 190lbs
I'm italian and I have no lifting genetics, but have a bad temper :swear:
Been lifting for 2yrs, but took 7months off due to a shoulder injury...I have a fighting backround, and have been in combat sports since i was 8 and found out that size does matter and decided to take a long break from MMA and enjoy life...

Anyways I currently doing the 9week training program
http://elitefts.com/documents/9week-training-program.htm

Wednesday

Board Press
1@45x10
1@95x3
1@100x3
1@135x3
1@155x1
1@165x1
1@175 --Miss

Push Down
3x10 @ 108lbs

Lying Extentions
6x10 @ 55lbs

One Arm Press

3x15 @ 50lbs

Was just getting the feel for the routine and my bench is horribly weak and has decreased since my shoulder injury, but i am currently working back up..

mr.giggles
09-24-2007, 08:44 PM
Thursday

DE day

Squats
10x2 @ 100lbs

Shrugs
3x15 @ 50lbs

One leg squat (Very hard for me to do, need more practice)

4x10 @ 45lbs

Getting the feel for the routine...One legged squats are going to be difficult for me to do...Overall, the workout was fine, I will be moving up weight next time..

And i went out and bought the iPhone tonight as well.. and will be going home to activate it!??! This is the first smart phone/PDA I have ever owned, plus it is the most expensive talking device I have seen..costs more than my winter beater lolz...

mr.giggles
09-24-2007, 08:51 PM
Monday

ME Day

Good Mornings
1@45x10
1@65x3
1@85x3 <===== I am not quite comfortable with my form yet
1@95x3
1@115x1
1@125x1

Pulldown Abs
5x15

Str8 leg raises
3x20

calf raises
3x30 @ 40lbs <==== I figured since I had no GHR,reverse hyper at my gym that I would do calf raises until i figured out a solution...

I found a solution and will be making due with what I have next time...
Workout felt fine, but was not yet comfortable with my form on the GM's

Ps..Any suggestions are welcome, or any advice to my routine would be appreciated.. :)

OGROK
09-24-2007, 09:07 PM
Where are the deadlifts? Why are you doing GMS when you could be doing RDLs or SLDLs which are safer, hit the same muscle, and are compound rather than isolation?

mr.giggles
09-24-2007, 09:12 PM
Where are the deadlifts? Why are you doing GMS when you could be doing RDLs or SLDLs which are safer, hit the same muscle, and are compound rather than isolation?


Week 4 has partial deads, I felt the same way when i was choosing this routine and I didn't want to change anything because whom ever made it is obviously more experienced than I, so i figured that I'd leave it be...

GM's like I said am not good with form, and would be much more confident with SLDL's...

mr.giggles
09-26-2007, 10:51 PM
Wednesday

ME day

Bench Press (forgot board today)

1@45x10
1@95x10
1@115x3
1@135x3
1@155x1
1@165x1
1@175 ---Miss

One Arm Press
3x15 @ 50lbs

Push Downs
3x10 @ 108

Lying Tri Extension
6x10,10,7,10, - - @ 50lbs

^^
Couldn't finish my last two, I was too exhausted =/

Overall besides the lying tris I felt that the session went good..
Back to the gym tommorow..!

SW
09-27-2007, 01:07 PM
So what are your goals exactly? Size, some good lbm addition before you go back to MMA?

mr.giggles
09-27-2007, 09:07 PM
Thursday

Box Squats
10x2 @ 105lbs

SLDL
3x8 @ 185lbs

1 Legged squats
4x10,10, -, - @ 45lbs

Db Rows
4x10 @ 55lbs

Shrugs
3x15 @ 55lbs

I have no balance with my one legged squats and i attempted free standing squats and fell over =/ Need more practice i guess... Well, time to sleep =D

mr.giggles
09-27-2007, 09:13 PM
So what are your goals exactly? Size, some good lbm addition before you go back to MMA?

Well the only long term goal I have is to get significantly larger, probably around 220lbs but with a lower percentage of BF, so I want to be a lot more muscular..My overall goal I guess would be to achieve a physique like Anthony on here...I really have no clue when I will be fighting again, so I decided to fill my gap with lifting...

SW
09-27-2007, 09:39 PM
Heh, I"m almost the opposite, I'd LOVE to start MMA training, but really don't know where to get started around here. And i"d need a place with a fairly flexible schedule.

mr.giggles
09-28-2007, 11:19 AM
Heh, I"m almost the opposite, I'd LOVE to start MMA training, but really don't know where to get started around here. And i"d need a place with a fairly flexible schedule.


If you want to get started, just find a reputable Bjj school in your area..I am not training anymore because for one, it's very expensive, and two there is no place to train within reasonable distance to where i live now...And almost every gym i went to had a flexible schedule, but they don't care whether you come or not, you train to benefit you, not them...And also when you spend $60-100 every month you atleast want to train three days a week to get your money's worth IMO...

mr.giggles
09-30-2007, 08:05 PM
Saturday

Bench Press
10x3 @ 105lbs

Db Raises
3x10,10,10 @ 15+ lbs??

Db Tricep Extensions
4x8,8,8,8 @ 40

Felt overall pretty good, and about to start my third week of the new program :indian:

My shoulder seems to be holding up, which is good news, haven't had any issues yet =P

Nows it's time to eat so my workout can be good tommorrow :drooling:

mr.giggles
10-01-2007, 07:39 PM
Monday

ME Day

GoodMornings
1@45x10
1@65x3
1@95x3
1@115x1
1@125x2
1@130x1
1@135x1 <------- My back was starting to round

Deadlift
3x10,10,6 @ 185lbs

Pull Down Abs
5x15,10,15,15,15

Leg Raisess
2x20,20

Calf Raises
3x20,20,20 @ 50lbs

Thoughts
I felt fine overall when I walked into the gym, but then tired easily, maybe from the 6 hours of sleep last nightm, woke up continuously.. =/
I was pretty dissapointed in myself while doing my deadlifts, the weight felt very heavy to lift, and I had to take breaks every 4th rep... :moon:

Well.. time to go to sleep and start resting up for 2mors work day then Wed back to the gym.. !!

mr.giggles
10-03-2007, 08:49 PM
Wednesday

ME Day

Board Press
1@45x10
1@95x3
1@115x3
1@135x3
1@155x1
1@175x1
1@195x1 Pr

Barbell Tri-Extension
4x10,10,10,6 @ 48lbs
2x10,10 @ 38lbs

Push Downs
3x10,10,10 @ 120lbs

One Arm Press
3x15,10,7 @ 50lbs

Crunches
3x15,15,15

Thoughts

I felt pretty good today, and I was really energetic, and after I lifted 155 up on my bench, my lifting partner said 195 easily and i went for it and struggled 195, but got it up...So...I'm pretty excited :)

Well just finished my steak and about to have one more meal before i go to sleep and then back to the gym tomorrow...DE day..

SW
10-03-2007, 09:51 PM
So I take it this is 1 board? You got the 200lb mark easy next time man, no question.

mr.giggles
10-04-2007, 06:17 PM
So I take it this is 1 board? You got the 200lb mark easy next time man, no question.

Yupp one board
Thanks, even though my next ME bench day will consist of floor presses =)

mr.giggles
10-04-2007, 06:21 PM
Thursday

DE Day

Box Squats
10x2 @ 115lbs

One Legged Squats
3x10,10,10

Db Rows
4x6,6,6,6 @ 65lbs

Shrugs
3x10,10,10 @ 55lbs

Thoughts
My single leg squats did not feel very good today...i can squat fine with my left leg, but when it's time for my right to do the work, I can't balance worth a **** and even on the smith machine I can hardly do 2 reps with my right leg....This is really annoying me, but I'm going to keep practicing and hopefully I'll get it down.. =/

Welp.. time to relax, and back at the gym on saturdaY... :strong:

mr.giggles
10-06-2007, 07:11 PM
Saturday

DE Day

Bench
10x3 @ 105lbs

Db Side Raises
3x10,10,10 @ 20lbs

Db Tri-Extensions
4x8,8,8,8 @ 50lbs

Bent Db Raises
2x10,10 @ 20lbs

Thoughts
Little sick when I walked in the gym, kind of recovering from a cold, but my reps were fairly quick...

Played racquetball for my first time and i have to say that hitting a ball around a room is pretty fun...Played 2 games which I won both of them =) And it took about an hour or so, played to 20 points, not sure what the rules are, we just played it like tennis..??

Anyways, time to eat some pizza and drink some beers =D

mr.giggles
10-08-2007, 05:37 PM
Monday

DE day

Squats
1@65x10
1@95x3
1@135x3
1@155x3
1@185x1
1@205x1
1@225 Miss
1@225 Miss

Deads
3x20,20,20 @ 135lbs

Seated Leg curls
5x5 @ 100lbs

Thoughts
i was very sore today, especially in the abdominal section..Idk what it was from, i just woke up this morning and had some abdominal pain(probably E coli) but right now I feel fine...I skipped the ab pull downs obviously and decided to search around my so called "gym" for a machine that helps with my hammies besides my SLDL's...Found a seated leg curl so I will be doing this from now on when it calls for glute ham raises...

I was watching some videos posted on here to ghetto rig the reverse hypers...I don't feel I can mimic that exercise in my gym, I tried the pull down bar, but it was quite difficult compared to what I experienced while using the proper reverse hyper bench...

Anyways...time to watch the godfather or american history x, haven't decided yet...

mr.giggles
10-10-2007, 09:41 PM
Wednesday

DE day

Floor Press
1@45x10
1@65x5
1@95x3
1@135x3
1@155x3
1@185x Miss
1@175x1
1@180x1
1@185x1

JM Press
1@75x3
1@85x3
2@95x3,3

Seated Db Cleans
4x8,8,8,8 @ 25lbs <----- Fairly easy

Straight legged raises
5x15

Incline Db Press
2x10,10 @ 45lbs <----- Going lighter because of my previous shoulder injury, and hopefully tomorrow my shoulder is feeling fine, and if it is I wil be upping the weight next week =)

Thoughts
Felt good going into the gym, today was my first day doing a "floor press" "JM Press" and doing an official "clean" as a part of my routine... Right before I left the UPS guy came with my box of Atlarge goodies, which I opened out of excitement, and to get prepare for my opticen shake after my workout... I have to say, Atlarge's shipping is very quick compared to every other company I have used while shopping on the internet...Just another reason why I buy from atlargenutrition.. :bow:

But time to pop some aleve, drink a protein shake and go to bed... Back to the gym tomorrow =D

mr.giggles
10-12-2007, 10:28 AM
Thursday

DE Day

Box squats
10x2 @ 130lbs

Seated Leg Curls
3x6,6,6 @ 112.5lbs

Pull down abs
5x10

Rows
4x8 @135lbs

Reverse Hypers
4x8,8,8,8

Thoughts
Felt good going into the gym, and left fine, but today I have a little shoulder soreness that I hope the ETS will help a little bit with, and today doing a little GPP and eating a lot of food :burger:

Tomorrow, back to the gym for another DE day...

mr.giggles
10-18-2007, 06:09 PM
Saturday

DE Day

Bench press
10x2 @ 130

Close Grip Bench
1@105x3
1@145x3
2@150x3,3

Single Arm Tri Ext
3x10,10,10 @ 20lbs

Front plate raises
3x10,10,10 @ 45lbs

mr.giggles
10-18-2007, 06:14 PM
Monday and Wednesday i took off because of work and studying for midterms..

Thursday

DE day

Box squats
10x2@105

Reverse Hypers
5x15,8,8,8,8

Rows
4x8,8,8,8 @ 135lbs

Leg curl
3x6,6,6 @ 122lbs

Pull abs
5x10

Thoughts

Felt okay today, I didn't have an appetite at all today and now I'm too lazy to make chicken. The fuggin gym was like 85-90degrees and I walked into the place and couldn't breathe is was so hot...Kind of pissed me off, and then after my workout I stayed in the gym to do jump ropping and raquetball. It was quite amusing to watch a "personal trainer" teaching someone how to do a squat and watching his heels come up in the air and saying "this is the form that you want" i laughed on the inside...

Anyways.. time to eat because I have like 1500calories in me right now =/

mr.giggles
10-28-2007, 09:17 PM
Well, I haven't been to the gym in a couple weeks and tomorrow I am meeting with the Ortho and going to see whats up with my shoulder..Might order up an MRI..Idk..I'll post up later in the day on monday and post what's going down..

Fawk shoulder problems.. :mad:

mr.giggles
11-07-2007, 07:55 PM
MRI results came back, and I supposedly have a tear where the two tendons connect for the bicep, and have a cyst growing on top of my shoulder...

I am on celebrex right now, and am not sure why I am on an anti-inflammitory when I have a tear, but I wil be calling him 2mor to find out more info...I am avoiding any type of surgery because of my age, I am only 20 and that's too young to be getting sliced into for a ridiculous shoulder problem..

Went to the gym today and did some squatting, reverse glute raises, calf raises, pull sit ups, and leg presses, and will be doing cardio tomorrow..

Thoughts
Angered by the fact that I have an actual shoulder problem, not just tendinitis, and will have to wait it out and possible surgery at such a young age..fawk me for doing something wrong to cause this.. :bash: