Iron 101

[tigo]

Older forum member, starting up another training log.

I'm 21 years old and currently I am on a mandatory study abroad in Tianjin, China. I found a decent gym here (100 USD\6 Months, hooray China)and after my 6 months or so of rehab-ing my lower back have been starting up lifting again, and am loving muscle memory.

I'm on a semi cut here (just because I know that since food is so cheap here that if I allowed myself, I would eat like crazy). Food here is cheap, and I have been looking for different ways for decent nutrition here so I can finally do it now.

Current Stats:
Height: 6'0 \ 1.83 M
Weight: 205 LB \ 95 KG

Current Starting lifts:
Flat BB Bench Press: right now I can do 185x 5x5.
Weighted Dips: BW + 20x 5x4 is pretty easy for me right now so I'm going to move up next week.
ATF Squat: I'm not sure but I'm doing 155x 5x5 pretty easily.
Power Cleans: 115 x 8x3
Rack Pulls: 155 x 5x5

These lifts aren't 1RM or anything, I haven't done that in a while.

[tigo]

My workout scheme right now is based off of the Westside for Skinny Bastards from T-nation.com

Day 1: Max Effort Upper Body
Bench Press: 5x5
Weighted Dips: 5x4
DB Shoulder Press: 6x4
Shoulder Rotator Cuff Work: 10x3
Seated Cable Rows: 8x3


Day 2: Max Rep Upper Body
Bench Press: Rep til Failure x 3
Tricep Rope Pulldowns: 60 x Failure x 3
Close Grip Lat Pulldowns: 110 x 10 x 3 (if i get stuck i just do the part that works my lats)
DB Curls: 25 x 10 x 3
Hammer Curl Bar: 40 x Failure x 3
Ab\Oblique Circuit Training

Day 3: Max Effort Lower Body
ATF Squats: 5x5
Power Cleans with SLDL: 8 x 3
Calf Raisers on Assisted Squat Machine: 10 x 3
Lunges with DB: 10x2
Windshield Wipers on Decline
Oblique Leans

I also do some sprints (sometimes :X) on off days, and I have to bike 15 minutes to the gym each day, up and across bridges and the like.

[tigo]

Still figuring out lifts cuz of my bad back so bear with the lowness!

I always feel really focused when I'm in the gym. I don't know why.. maybe its from getting injuries from being careless before, but I find I can accomplish alot in the gym these days, whether it be from solving a problem to writing lyrics or whatnot. It is pretty damn awesome.

Day 3:
ATF Squats: 135x5x2 | 155x5x3
Power Cleans with SLDL: 115x8x3
Calf Raisers on Assisted Squat (Each Leg, then both legs): 135x10x3
Lunges with DB: 30sx10x2
Windshield Wipers on Decline
Oblique Leans: 45x10x3

My body is really dead, but its a good kind of dead. The iron teaches good lessons :).

edited for ease of reading

[Herandi]

firstly you must have some :spam: for your journey. Secondly, nice looking workouts

[tigo]

Spam is awesome bro.

MY RECIPE:
Mustard
Brown Sugar
Baked Beans
SPAM

Open a can of baked beans, heat them up on the stove.

Slice the spam and fry it in a pan.

Take the nicely slightly crispy spam and put a thin layer of mustard on it. Sprinkle with some brown sugar.

Pile the spam on top of the baked beans in a dish and you have you kick ass meal.

I don't think SPAM is suppose to be good for you but I suppose this is one of my guilty pleasures. That and old school boy band music that i grew up with in the 90s :)

[North]

:spam: Here, have some more


Good job on the ATF squats

[tigo]

thanks a bunch North, i'm still feeling them today! so glad I can finally do them again.

Max Effort Upper Body
Bench Press: 135x5x1 | 175x5x1 | 185x5x4
Weighted Dips: BW + 20 5x4
DB Shoulder Press: 30x6x4
Seated Cable Rows: 120x6x3
CG Lat Pulls: 110x6x3

great workout today, I can definitely feel it coming back to me. I'm going to try to get a spotter next week so that I can try 195 5x5.

heres a pic of the stuff i can eat here:

if you've ever eaten Hot Pot, its kind of the poor mans version. You pick a bunch of stuff, they boil it in this broth thats been boiling the entire day. Then they put spices and stuff on it for you. A good source of veggies that aren't stir fried in China! less than 1$ US :D
EDIT: in here is spinach, seaweed, kalamari, sausage, fish, meatballs, red cabbage, peanut sauce and lots of hot sauce.

http://i7.photobucket.com/albums/y290/albanat0r/DSC02695.jpg

[Coke]

Good deal, lifting again and going Westside right off the bat - :thumbup: ...best of luck with your studies overseas.

[tigo]

thanks Coke! feels crazy getting feedback from a vet like you!

weird day today.. :alcoholic: :alcoholic: :alcoholic: last night i got really faded and ended up, to make a long story short eating 2 medium pizzas and a burrito by myself. woke up with indigestion and was on the porcelain shrine all day. then i finally felt better and headed to the gym before i could change my mind :).

really good lifting day though, i feel it right now, just 1 hour after lifting.

Day 2: Max Rep Upper Body

Bench Press: 135x15\12\10 high reps for the lose

Tricep Rope Pulldowns: 90x16\14\10

Seated Row: 60 x 10 x 3

DB Curls: 20s x 12 x 3

Hammer Curl Bar: 40 x12x 3

Ab\Oblique Circuit Training:
Ab machine: 90x20x2
Decline Situps: 10x10x2
Leg lifts: 10x10x2
Oblique leans: 45x10x2

i think their treadmills are broken :(.. tried to do HIIT but i guess they were designed for tiny chinese guys.

[Coke]

thanks Coke! feels crazy getting feedback from a vet like you!

No problem man, nothing better than seeing folks step to it and rise up no matter where they start.

[tigo]

there was this guy using the only squat rack in the gym for curls so i had to find stuff to do. experimented with DB Squats, and those are pretty though but I can see the benefit.

AND i realized that assisted squat machine bar doesn't weigh 45 lb like others. so -45 on my previous calf workout lol.

Max Effort Lower Body:
ATF Squats: 135x5x1 | 175x5x5

Power Cleans: 115x8x3

Rack Pulls: 135x5x1 | 175x5x5

Calf Raisers on Assisted Squat (Each Leg, then both legs): 100x10x3

Lunges with DB: 30sx10x2

Windshield Wipers on Decline

Oblique Leans: 45x10x3

Ab Crunch Machine: 90x 12x3

workout felt really great today.. especially those rack pulls.. i just have to keep saying to myself, "back straight" after each rep. That is what the iron has taught me from previous injuries.

riding my bike back from the gym.. i was noticing the sun starting to drop in the sky and it's so smoggy here in China that i can actually look at the sun without squinting lol. it was an awesome view.

[Coke]

I hear you, the sun rising or setting can be picturesque at times...fine session throughout bro.

[tigo]

I noticed that I don't really care about variety in my diet. This is what I've been eating every day this past week:

Breakfast:
1 Sweet Potato + 3 tiny steamed buns

Lunch:
English muffin-like bread with 6 slices of stir fried pork, and a fried egg

Post Workout:
Beef Stew with white rice

Dinner:
Thick flour noodles with roast pork, mushrooms and tofu
Sweet Potato

Comes out to around 4-5USD lol..

never knew sweet potatoes were so good for you too. although it makes me homesick at the thought that i'm going to spend thanksgiving in a place that doesn't celebrate it.

Max Effort Upper Body

Bench Press: 135x5x1 | 155x5x1 185x5x4 | 195x5x1

Weighted Dips: BW + 20 5x2 | BW 5x2

DB Shoulder Press: 35sx8x3

Seated Cable Rows: 120x8x3

CG Lat Pulls: 110x6x1 | 130x6x3

EZ Barbel Curls: 40x12x3


awesome day today.. felt good over all. I finally think i can do 195 5x5 again, which is awesome since i haven't touched anything near that since i hurt my back. i think i really pushed myself with the benching though, because the weighted dips were REALLY hard this time.. could barely finish even after taking off the weight.

i was really pumped up at the gym, psyching myself up-- going crazy really, since no one was there haha. quality time with the iron.

[Coke]

You're probably better off now overseas than being at home in Southern Cal...they suspect arson for the fires.

[DGabe24]

You're probably better off now overseas than being at home in Southern Cal...they suspect arson for the fires.

Ouch...that sucks :(


Nice workout tigo, a quiet gym always helps the intensity for some reason. I miss having a gym to myself, this friggin college gym is always packed :bash:

[tigo]

Yea guys, seems as they found out on of them was arson.. disgusting. glad to hear that they're safe now at least.

in other news, tonight the gym was crowded with a bunch of chinese guys doing pull ups.. ah how i long for the day that i'll be able to do a pull up again lol.

good workout all in all today though. getting cold here in china and i need to search for some clothes that fit me!! freaking tiny Chinese guys only wear tight jeans that my legs don't fit in to. At least I fit into their sweatshirts though.. XXXL for china = XL in america lol.


Max Rep Upper Body

Bench Press: 135x20\12\10

Tricep Rope Pulldowns: 130 or something. maxed the machine out x12\10\8 (SUPERSET)

DB Curls: 25s x 12 x 3 (SUPERSET)

Seated Row: 60 x 8 x 3

Ab\Oblique Circuit Training:
Ab machine: 90x20x2
Leg lifts: 10x2
Oblique leans: 45x10x2
Bowing Pulls?: max out machine x 10 x 2

Lat Cable Raises: 60 x 10 x 2

Shoulder cuff work : 10x2


pumped out those bench reps pretty quick. changing up the lifts for my workout this week which should be good!

[Herandi]

nice variation with the high reps on the bench! i like supersets too...:)

[Cards]

i'm going to have to agree, those high rep bench sets are an interesting idea and you have to love the supersets. I have to imagine it's a pain in the ass to live in china and need xxxl clothing lol.

[Coke]

Nice job with everything in the mix man.

[tigo]

thanks for the comments guys :P, you guys should try the high rep.. it totally shreds my pecs apart and you get a nice little pump afterwards too .


Max Effort Lower Body:
ATF Squats: 135x5x1 155x5x1 175x5x5

Power Cleans: 95x8x1 115x8x3

Rack Pulls: 135x5x1 155x5x1 185x5x5

Calf Raisers on Assisted Squat (Each Leg, then both legs): 100x10x

Lunges with DB: 35sx10x2

Decline Situps: 8x3
Oblique Leans: 45sx10x2
Ab Crunch Machine: 90x 12x2
Leg Lifts: 10x2

good workout today, really strong lifts and just felt nice and tight all around.

chinese people gawk at me because its like 4-5 degrees outside celsius and i'm wearing shorts and a sleeveless after the gym. feels so good riding my bike with the wind hitting me though.

need to buy more large pants tomorrow!

[tigo]

Internet was gone for the past few days strangely. I suppose it was ok though since i was still recovering from Halloween =_=

Max Effort Upper Body

Bench Press: 135x5x1 | 155x5x1 185x5x2 | 195x5x3

Weighted Dips: BW + 20 5x4

Seated Cable Rows: 120x8x3

CG Lat Pulls: 110x6x1 | 130x6x3

DB Shoulder Press: 35sx8x3

these were killer. i went higher again in my 5x5 BP and am totally dead again ...

DAMN ITS NOVEMBER, gonna miss thanksgiving!:whiner:

[Coke]

Doing really good dude, keep it going no matter what.

[tigo]

thanks a bunch Coke, every little bit helps!!

Really had an off day today, felt weak all over. But I followed my own advice and just plowed through everything.

Been feeling a bit off lately though, not just about lifting too. Things are just starting to get out of hand out here in China. Too many overly flirtacious girls, too many that seem like they want something but really don't. The new teacher in my class has been quite the b!tch too. She favours the one white american in the class, and is quite harsh on the American born chinese in the class( like me).I'll be quite happy to forget about all that for now and just focus on studies, having fun, and my return to America.

I realize that the gym is really the only stable thing in my life, as awesome or sad as that might be. Things may change for better or worse, but 200 lb will always be 200 lb eh.

Anyway todays workout.

MAX Rep Upper body:

Flat Bench Press: 135 x 16\12\10.
I'm going to switch to incline next week i think since I've never really done incline in my routines. always prefered decline or flat.

Seated Rows: 90 x 8 x 3
Tricep Pulldowns SUPERSET: Max Machine x 12/10/10
with bar this time instead of rope to switch it up.. and MAN, bar is SO much easier than rope. had no problems maxing out the machine.

Dumbbell Curls SUPERSET: 25s x 12\10\10
weird how my triceps are so much stronger than my biceps. Will start hitting them twice a week.

Lat Cable Raises: 60 x 10 x 2
was very dead during these but pumped them out

Shoulder cuff work : 10x2

Assorted Ab work.

I suppose it wasn't as bad as i thought it was, looking at last week. And i took a break from writing this to have dinner with a friend and I cooled down quite a bit. Funny how easily someone thats familiar and friendly can calm you down so fast and easily.

sorry bout the wall of text too lol, just had to let it out.

[Coke]

Hanging tough with it, good upper body day bro.

[tigo]

thank you CoCoa, full speed ahead!

thought my legs were going to die today because I went up the great wall of china yesterday. and damn that thing is freakin' steep. What makes it hard i think are because the steps are irregular. But felt great to be at one of the Wonders of the world.

MAX EFFORT LOWER BODY

ATF Squats: 135x5x1 155x5x1 185x5x5

Power Cleans: 105x8x1 125x8x3

Rack Pulls: 155x5x1 185x5x5

Calf Raisers on Assisted Squat (Each Leg, then both legs): 100x10x2

Lunges with DB: 35sx10x2

Decline Situps: 10x2
Oblique Leans: 45sx10x2
Ab Crunch Machine: 90x 12x2


I think it was an awesome workout regardless of climbing the Great Wall. Lots of people there though. I was steaming when I finished my lifts. The image felt like I had just burnt up in a fire lol. :strong: :strong: :strong:

[Herandi]

nice workout tigo, way to punish the legs after climbing the great wall haha, keep it up

[Coke]

You climbing the great wall of China should definitely be in your photo album man, awesome stuff!!

[tigo]

thanks guys! i'm still feeling it today :rolleyes:

Had awesome food today and a kickass workout too. Pizza! for the first time in 4 months. le awesome.

Max Effort Upper Body

Bench Press: 135x5x1 | 155x5x1 185x5x1 | 195x5x2 | 205x5x3 (PR)

Weighted Dips: BW + 20 6x2 | BW + 30 6x2

Seated Cable Rows: 120x8x3

CG Lat Pulls: 110x6x1 | 130x6x3

Shoulder Press HS: 60x6x1 | 70x6x2


finally hit a PR on the bench. the 205 was not actually that bad, I'm sure in the next few weeks i'll be able to do a full 5x5 with 205. Felt really pumped in the gym today, but I think my shoulders suffered since I couldn't hold up any DBs for my normal set and had to use machine.

still stoked about the PR! eheh

[Herandi]

strong benching there my friend

[Coke]

No kidding bro, the shoulders and tri's both take a hit while training the chest and that's why I throw them all together..the flat benching PR is looking sweet.

[tigo]

thanks guys, I'm hoping to hit 225 5x5 by the time i leave so that i can hang with the big boys at the gym :P

went to the gym today cuz i felt like it, usually its an off day but i went and did a semi max rep lower body day.


Good Mornings: 40x10x1 | 50x10x1 | 95x10x2 | 115x10x3
first time doing them and i gotta say i do enjoy them. will start trying these to perfect form then i'll add them to my w/o.

Military Press: 40x5x1 | 50x5x2
something else i've never done before. I get a nice pump from these lol.

Core Circuit:
Decline Situps: BWx10x2
Decline Leg Lifts: 10x2
Oblique Leans: 45x10x2
Twisting Oblique Cable Pulls (name?): 60x10x2
Roman Situps: 25x10x2

Grip Work:
Farmer Walk?:
75s - holding steady
85s - starting walking-- waddling around really.
Guy next to me started making masturbation jokes, something about the first arm that drops then we'll know if you're a lefty or righty. lol.

Fun day at the gym, I wore different clothes and I can notice that I've gotten bigger since I've gotten to China. :p :p

good day today.. max rep upper body tomorrow, CANT WAIT.

edit: some formatting and grammar... lol i think im getting OCD and worse at english from being in china hahaha

[Coke]

Nice stuff Tigo, sometimes it's good to get a session in out of the blue.

[Cards]

gotta agree with coke, I find my self sometimes in the gym on my off days doing cardio or something. good stuff man.

[tigo]

Coke and Cards: yea definitely guys, i followed suit today and did something equally spontaneous lol

ugh, was hard to drag myself to the gym today, but somehow got there.

had a hard session as I totally changed my max rep upper body workout.

MAX REP UPPER BODY:

Decline DB Press: 50sx20/16/12
note to self: these are alot harder than BB press.

Bent Over DB Rows: 30sx10x3
saw these on wolfe's log and decided to try them, felt different but good

Decline BB Skullcrushers: 60x10x2 (SUPERSET)
first time doing these, felt crazy hard

BB Curls: 30sx8x2 (SUPERSET)

very exhausting workout with all the new lifts, but felt good with an awesome pump afterwards haha.

[Coke]

Good job man, all new lifts in the mix is sweet.

[tigo]

most defintiely, coke. still kind of tore up from it!


MAX EFFORT LOWER BODY

ATF Squats: 135x5x1 155x5x1 185x5x5

Power Cleans: 95x8x1 115x8x3

Rack Pulls: 155x5x1 185x5x4

Calf Raisers on Assisted Squat (Each Leg, then both legs): 100x10x2

Lunges with DB: 35sx10x2


weaker a bit today.. My back was really tight so I held off on the last set of rack pulls.

eesh, only 1 month til i go home :D

[KevinStarke]

Strong ME work tigo, nice ATF squats.

[Coke]

Solid lower body day bro.

[tigo]

Kevin and Coke: thanks for stopping by guys the feedback is appreciated
come to think of it, i love leg workouts now, since i've been on this website

went to the gym yesterday, ate and knocked out before I could post this :whip:

got another semi-PR i suppose since i did the full 5x5

WORKOUT:

Flat BB Press: 135x5 | 185x5 | 205x5x5
no spotter! yay

Military Press on smith: 50x8x2
Military Press with slight incline: 50x8x2
new thing, felt really good and worked my shoulders more than normal

CG Lat Pulls: 130x8x3



was a dead day after the BP. couldn't hit my dips without weight cuz my body was so tired after the benching.

ahwell, max rep day tomorrow! :french: :french:

[Coke]

Fine pressing sets dude.

[tigo]

thanks alot coke, i'm finally with the big boys now! reppin above 200 :D

Just watched 300 again, god makes me want to go to the gym lol. AGAIN! I think I'm going to stock up on bootlegs so that I have like a 500 dvd library when I get back to the States lol.

MAX REP UPPER BODY:

Decline DB Press: 50sx20/20/20
really tough on the body, whole thing is tired after lol

Decline BB Skull Crushers: (flat grip) 50x20/20 (hammer style bar) 40x20x20 50x20
destroys me

Bent Over DB Row: 35sx8x3

Core Circuit:
Oblique Leans: 45x10x2
Ab Crunch Machine: 110x10x2
Leg Lifts: 10x2

sad that all the row machines are broken in the gym right now.


can't wait for thanksgiving... its going to be so bombdeezy, even in China!

[Coke]

Wow, killer reps on the declines guy.

[tigo]

lol HAPPY holidays, it has been a crazy few days here in China, lots of food, booze and fun.


ME Lower Body:

ATF Squats: 135x5 155x5 185x5x5

Calf Raisers on smith: 50 x 10 x 3

Leg Extension: 70x10x3


Thats about all I did because I almost messed up my back again. I think its too cold at the gym for me to squat or rack pull right now, been feeling like the muscle in my back was going to pull again.. so I'm probably going to switch to hack squats until i get back to the states.


happy beginning of the holiday season yo

[Coke]

No doubt man, the season is upon us now...nice leg workout.

[tigo]

thanks for stopping by coke, i celebrated that workout with a night on the town!:alcoholic:

Todays workout was pretty cool

ME Upper:

Flat BB Press: 135x5 155x5 185x5 205x5
feeling damn goold

Wide Grip Lat Pulldowns: 110x5x5

Military Press on smith: 50x10x2
Military Press with slight incline: 50x10x3

always love the ME days, makes me feel strong haha. and i can GRUB AFTERWARDS AHAH

[Coke]

Holding on strong in here Tigo.

[tigo]

Thanky Coke, its what we gotta do in these times

Excellent workout these passed few days, I've been going to the gym daily and just doing core and running.. been about 2 years since I've run more than 10 seconds and I still managed to run a 7:15 mile, so I'm pretty happy. Trying to get my metabolism up and trim down abit before I leave for home.

MAX REP UPPER BODY:

Decline DB Press: 60sx16/12/12

Bent Over DB Rows: 30sx10x3 (SUPERSET1)
saw these on wolfe's log and decided to try them, felt different but good

Decline BB Skullcrushers: 50x10x5 (SUPERSET1)

ARM JOCKEY:
Hammer Curls: 20sx8x3 (SUPERSET2)
Tricep Pulldowns: 50x10x3 (SUPERSET2)

big pump

Lat Cable Pulls (1arm): 60x8x2 (SUPERSET3)
Shoulder Cuff work: 60x8x2 (SUPERSET3)



HOOAH!!

[Coke]

Nice job dude, you'll be heading back to the states looking super - ;)

[tigo]

all part of the plan, brotha coke. ;) :D :angel:

switched up this workout today too, think it was an awesome idea and it'll definitely be good enough to work with until I get back to the states and can do normal squats and rack pulls.

ME Lower Body:

Hack Squats: 50x5 90x5 140x5x5
the bar on the smith doesn't weigh anything right? because i didn't add it in and that weight is still a tough set.

Calf Raisers on smith: 50 x 10 x 3

Smith Shrugs: 90 x 12 x 3

Walking Lunges: 40s x 8 x 2

Core Circuit:
Oblique Leans: 45 x 8 x 2
Oblique Leans on 45 angle: 25 x 8 x 2
Decline Situps: BW x 12 x 2
Leg Lifts: BW x 8 x 2
Roman Situps: 25 x 8 x 2
Ab Crunch Machine: 100 x 10 x 2

4 minutes on Treadmill


excellent tough workout, PUMPIN IT UP!

[Coke]

That's the way bro, pump it up, do it to it - :D

[tigo]

definitely coke, the pump is soo good.


ME Upper:

Flat BB Press: 135x5 185x5 205x5
Excellent lifts here, I think I'm going to move up to 215 next week

Seated Rows: 70x5x5

Shoulder Press Machine: 120x5x5


it was an excellent workout, I'm still running a mile each time after I lift, and probably will go today, on my off day just to run. I'm feeling my metabolism go faster and more energetic overall ,which is awesome :D

HAPPY HOLIDAYS OMG 3 WEEKS TIL AMERICA

[Coke]

Wow man, sounds like you get that runners' high, lol...go ahead and move on up with the benching - ;)

[Cards]

awesome benching man i'm sure you will hit 215 no problem. My friend did a study abroad program in china ( not sure where ) and love it but said it was amazing to come home. Bet you're counting down the days.

[tigo]

Thanks for the support guys! 215 SOON!

apologies for not posting, but its been a crazy weekend. 2 birthdays and getting trashed in China, Inner mongolian girls (who are f-ing gorgeous), and 6 hours of dancing straight at clubs is the abridged version.

MAX REP UPPER BODY:

Decline DB Press: 60sx12/10/18

Bent Over DB Rows: 35sx10x3 (SUPERSET1)
saw these on wolfe's log and decided to try them, felt different but good

Tricep Pulldowns: 70x10x3 (SUPERSET2)


not the greatest workout, but i only had 30 minutes. had to go to a singing competition lol.. the chinese sure love their karaoke.

i'll keep yall posted bout the mongolians :D

[tigo]

Today was a low energy day.. think all that partying is catching up with me lol

Max Rep Lower Body:

Hack Squats: 90x5 (WU) | 140x5x5

Calf Raisers on Smith: 90x10x2

Shrugs: 90x10x2

Core Circuit:
Decline Situps: 12x2
Oblique Leans: 45x10x2
Roman Situps: 25x8x2



gonna eat and rest up the next few days for 215 5x5!

[Coke]

All looks well, covered the whole body them two days...some serious partying going on - :thumbup:

[tigo]

Forgiveness is between them and God. It's my job to arrange the meeting.

[tigo]

thanks coke! some serious partying this weekend too! "Our last weekend in China" party, then next thursday is "our last thursday in China" Party :D

ME Upper today, hit my PR of 215 5x5. I'm seriously stronger than I have ever been in my life right now.. going to tear things up in my school gym when i get back!

LIFTS:

Flat BB Press: 135x5 185x5 215 5x5.
all the little Chinese guys were staring at me grunting and talking to the bar before liftoff lol

Seated Row Machine: 70x5x5

Smith Shoulder Press: 80x5x4, then inclined 80x5x2

Tricep Pulldowns: 70x12 70x16 SUPERSET
DB Curls: 25sx12x2

1.25 miles on treadmill


very satisfied with this workout!

AMG 12 days til im back home! christmasssss

[Cards]

gotta love the supersets man and nice benching. How far into lifting were you when you hit 225?

[Herandi]

doing great in here, i can't wait to hit 225 on bench

[Coke]

Truly on a roll bro, great effort.

[bill]

Having fun partying w/ girls, lifting hard, studies going well. Sounds like you took advice from Arnold himself lol

[tigo]

thanks for all the support guys, gotta live up my last week in CHINA!

Cards: i hit 225x1 around when i hit 195 5x5. it was about 2-3 months of lifting into when i first started.

i started at 155 5x5 in september this year.

PUMPED UP.

LIFE LESSON #3:
WHEN PICKING UP A GIRL IN A SOCIAL SETTING, ALWAYS HAVE A WINGMAN THAT WILL GET HER FRIEND TO LEAVE YOU ALONE. ruined what would have been a killer ending to last night :P.


Max Rep Upper Body:

Decline DB Press: 60sx12x3

Wide Grip Lat Pulls: 120x12x3

Seated Rows: 70x12x3

Skull Crushers: 40x12x3

Tricep Extension: 70x12x3 SUPERSET

DB Curls: 25sx12x3 SUPERSET

major pump this workout, now time for another weekend of awesome!

[Coke]

Upper body session is looking damn good guy.

[tigo]

thanks for the support Coke!

I think I bruised a bone in my foot. either that or theres a stress fracture.. hopefully the former as being in a cast during New Years will totally blow.

Planning on doing 2 Full body WO's this week before I go home.. here was todays:

Full Body: stuck with HS and machines for the most part to try to keep weight off my heel.

HS Chest Press: 140x8 | 190x6 | 280x6x4
a bit different i suppose.. feels crazy to be able to press 280 on that thing though lol.

Seated Row: 70x5x5

HS Shoulder Press: 70x6x4

Wide Grip Lat Pulls: 120x6x4

Decline Skull Crushers: 40x10x3 SUPERSET
BB Curls: 40x10x3 SUPERSET

Leg Extension: 100x8x3
Leg Curl: 70x8x3

no running for me until the ache is gone.. and i'll hit everything that i didn't hit today tomorrow :D

AMERICAN STYLE BREAKFAST IN 5 DAYS WOOOOOOO

[bill]

Good job, the HS strength can be pretty sweet putting on a bunch of plates is always fun

[Coke]

Good workout man, bet you'll be glad to get back to the states.

[tigo]

wtf, i've been posting i thought but i just looked and my passed week or so isnt showing up lol.

shiz. update soon, been working out at home sparingly with my not so up to par equipment and i'm going back to san diego (where my awesome gym is) tomorrow!

[tigo]

Finally back in San Diego, NOT homeless anymore for I can go back to the gym, yay!

today's workout:

Flat BP: 135x8 155x5 185 5x5
muscle memory kick in, GO!

Close Grip Lat Pulls: 100 x 6 130x6x3

Shoulder Press on Machine: 50x6 80x6x3

EZ BB Curls: 45x10x2

not the toughest, but I'm trying to find a workout plan around my new school schedule..

btw, i got a slow cooker, and that thing is the ******!
save alot of time cooking :)

[Coke]

Sounds nice Tigo, see you're about to raise up bro.

[tigo]

thanks alot coke.

sadly though it seems as if life is against me going back to the gym lol.:whiner:

I had an eye infection that just about blinded me for 3 days last week so today was the first day I could see clearly and go to the gym. builds character i suppose.

anyway, I've decided on a simple 3 day split:

Chest\Bi's
Back\Tri's
Legs\Shoulders

and light core work on each day.

TODAY:

Flat Bench Press: 135x8 155x5 185x5x3
getting back there

DB Press on the Aerobic Ball: 40sx8x3

DB Curls: 25sx10x3

BB Curls: 50x10x3

Oblique Leans on Ball: 20x10x2
Crunches on Ball: 10x2
Oblique Leans Standing: 45x10x2

decent workout, already feeling it nowl.. think I might have overdone the obliques on the ball though, feels a little tweaked, but a day of rest and i should be good.

feels good to be back!

[Coke]

Too bad about the setback bro...all is well that ends well.

[tigo]

definitely bro, definitely.

This week was my fraternity's rush week so things got a lil hectic. Ate a lil more than I should have probably (hey it was free :P) but I managed to squeeze in a workout. Next week everything should return to normal hopefully.

BACK\TRIs:

Incline T Bar Pulls: 45x8 80x8x3
missed these alot in China and feels really good to do them

LatPulls: 100x8 130x8x3

Decline DB Skullcrushers: 25sx8x3
really a big diff from doing these witha BB

Tricep Ext with Rope: 80x8x3

Assorted core work

leg day tomorrow!! WOOOOOOOOOoo

[Coke]

Session is looking fine guy.