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Doobs
11-02-2007, 09:01 PM
PRs

Back Squat
1 - 325 (10/5/10), 345 (3/22/13), 385 (4/9/13), 405 (4/23/13)
2 - 315 (105/10), 345 (3/22/13), 375 (4/9/13)
3 - 315 (9/6/10), 345 (3/22/13), 375 (4/9/13)
4 - 275 (10/19/10), 295 (11/17/10), 315 (6/27/12), 345 (3/22/13)
5 - 285 (8/10/10), 295 (11/17/10), 315 (6/27/12), 345 (3/22/13)
6 - 275 (6/21/10), 315 (7/24/12), 335 (4/16/13)
7 - 275 (6/29/10), 315 (7/24/12), 335 (4/16/13)
8 - 225 (7/27/10), 275 (8/3/10), 315 (7/24/12)
9 - 225 (7/20/10), 265 (1/28/13), 295 (3/7/13), 305 (3/15/13), 315 (4/2/13)
10- 225 (7/20/10), 265 (1/28/13), 295 (3/7/13), 305 (3/15/13), 315 (4/2/13)
11- 225 (7/20/10), 275 (3/7/13)
12- 225 (7/20/10), 275 (3/7/13)
13-
14-
15-
20-

Front Squat
1 - 265 (5/29/10), 300 (8/31/12)
2 - 245 (5/29/10), 300 (8/31/12)
3 - 245 (5/4/10), 255 (5/19/10), 275 (8/31/12), 285 (8/31/12)
4 - 245 (6/5/10), 265 (8/17/11), 275 (8/22/11)
5 - 225 (4/27/10), 245 (5/11/10), 255(8/13/10), 265 (8/17/11), 275 (8/22/11)
6 - 185 (4/20/10), 225 (6/12/10), 235 (12/29/10), 245 (1/10/11), 265 (8/17/11)
7 - 205 (11/3/10), 225 (12/11/10), 235 (1/2/11), 255 (9/13/12)
8 - 185 (5/21/10), 205 (11/3/10), 225 (12/11/10), 245 (8/5/11), 255 (9/13/12)
9 - 225 (1/17/11), 255 (9/13/12)
10- 135 (4/13/10), 185 (5/21/10), 225 (12/21/10), 255 (9/13/12)
11- 225 (1/17/11)
12-
13-
14-
15-
20-

BB bench
1 - 295 (4/18/08), 335 (8/31/08), 350 (9/7/08), 355 (10/28/08), 370 (12/16/08), 375 (11/14/13), 405 (12/10/13)
2 - 305 (6/8/08), 315 (9/7/08), 335 (10/28/08), 345 (11/18/08), 355 (2/10/09), 375 (11/14/13), 385 (12/10/13)
3 - 325 (10/6/08), 335 (11/18/08), 355 (2/10/09), 365 (11/14/13)
4 - 335 (1/27/09), 345 (11/2/13), 365 (11/14/13)
5 - 305 (10/21/08), 315 (11/11/08), 325 (10/22/13), 345 (11/2/13), 355 (1/4/14)
6 - 245 (10/1/08), 295 (11/11/08), 315 (3/23/13), 325 (10/22/13), 345 (11/2/13)
7 - 275 (10/14/08), 305 (2/3/09), 315 (3/23/13), 325 (10/22/13), 335 (11/27/13)
8 - 285 (12/9/08), 305 (2/3/09), 315 (4/20/13), 325 (10/22/13)
9 - 295 (2/24/09), 315 (10/10/13), 325 (10/22/13)
10- 225 (8/11/08), 255 (10/14/08), 275 (11/4/08), 285 (12/9/08), 315 (10/10/13)
11- 245 (2/24/09), 275 (4/27/14), 315 (6/25/14)
12- 245 (11/4/08), 275 (4/27/14)
13- 155 (5/5/09), 225 (5/13/09)
14- 155 (5/5/09), 225 (5/13/09)
15- 155 (5/5/09), 225 (5/13/09)
20- 185 (4/28/09), 195 (5/5/09)

DB bench
1 - 150 (8/24/08)
2 - 150 (8/24/08)
3 - 150 (8/24/08)
4 - 140 (7/20/08), 145 (7/27/08), 150 (1/6/09)
5 - 130 (7/20/08), 145 (7/27/08), 150 (7/29/11)
6 - 135 (12/29/08), 150 (1/6/09)
7 - 120 (8/22/08), 140 (3/15/09), 145 (2/21/13), 150 (3/4/13)
8 - 110 (7/9/08), 135 (1/12/09), 140 (8/4/11), 145 (2/21/13), 150 (3/4/13)
9 - 90 (3/24/09), 125 (12/13/13), 135 (2/11/13), 140 (1/26/14)
10- 120 (12/22/08), 135 (2/11/13)
11- 85 (3/24/09), 130 (2/7/14)
12- 90 (3/17/09), 130 (2/7/14)
13- 100 (8/25/08), 115 (2/20/14)
14- 100 (6/30/09), 115 (2/20/14)
15- 100 (4/7/09), 115 (2/20/14)
20- 90 (3/17/09), 95 (3/24/09)

DB incline
1 - 120 (1/9/08), 125 (2/13/09), 130 (2/13/14), 135 (3/31/14)
2 - 120 (1/9/08), 125 (2/13/09), 130 (2/13/14), 135 (3/31/14)
3 - 120 (1/9/08), 125 (2/13/09), 130 (2/13/14), 135 (3/31/14)
4 - 100 (4/25/08), 110 (5/25/08), 115 (10/31/08), 120 (1/9/08), 125 (2/13/09), 130 (2/13/14), 135 (3/31/14)
5 - 110 (6/15/08), 115 (9/7/08), 125 (1/23/09), 130 (3/25/14), 135 (4/13/14)
6 - 90 (4/30/08), 100 (5/9/08), 115 (1/2/09), 125 (1/23/09), 130 (3/25/14)
7 - 115 (1/2/09), 120 (7/14/12), 125 (3/19/14)
8 - 95 (5/7/08), 115 (2/20/09), 120 (5/30/11), 125 (3/19/14)
9 - 105 (1/30/08), 110 (2/1/14), 115 (2/26/14), 120 (4/6/14)
10- 75 (4/27/08), 85 (5/20/08), 90 (10/10/08), 100 (1/16/08), 105 (1/30/08), 110 (2/1/14), 115 (2/26/14)
11- 75 (4/27/08), 95 (2/6/09), 110 (2/1/14)
12- 75 (4/27/08), 95 (2/6/09), 110 (2/1/14)
13- 75 (4/27/08)
14- 75 (4/27/08)
15- 75 (4/27/08)
20-

BB decline
1 - 205 (4/27/08), 275 (4/30/08), 315 (1/20/09), 375 (3/29/09)
2 - 205 (4/27/08), 275 (4/30/08), 315 (1/20/09), 355 (3/29/09)
3 - 205 (4/27/08), 275 (4/30/08), 315 (1/20/09), 335 (3/29/09)
4 - 205 (4/27/08), 275 (4/30/08), 315 (1/20/09)
5 - 205 (4/27/08), 275 (4/30/08), 315 (1/20/09)
6 - 205 (4/27/08), 225 (5/4/08), 315 (1/20/09)
7 - 205 (4/27/08), 225 (5/4/08)
8 - 205 (4/27/08), 225 (5/4/08)
9 - 205 (4/27/08), 225 (5/4/08)
10- 225 (5/4/08)
11- 205 (4/27/08)
12- 205 (4/27/08)
13-
14-
15-
20-

Dips
1 - 160 (10/31/08)
2 - 160 (10/31/08)
3 - 160 (10/31/08)
4 - 135 (4/25/08)
5 - 135 (4/25/08)
6 - 115 (5/2/08)
7 - 115 (5/2/08)
8 - 115 (5/2/08)
9 - 115 (10/10/08)
10- 115 (10/10/08)
11- 90 (10/17/08)
12- 90 (10/17/08)
13- 45 (3/23/09)
14- 45 (3/23/09)
15- 45 (4/27/08)
20- 45 (8/26/08)

Chins
1 - 135 (4/18/08), 140 (7/6/08), 155 (11/19/13)
2 - 120 (10/8/08), 135 (12/18/08), 140 (11/1/13), 155 (11/19/13)
3 - 115 (5/2/08), 125 (12/18/08), 135 (5/31/11), 140 (11/1/13)
4 - 90 (1/9/08), 115 (5/31/11), 125 (10/27/13), 140 (11/1/13)
5 - 90 (4/30/08), 100 (5/7/08), 125 (10/27/13)
6 - 70 (11/12/08), 90 (2/12/13), 100 (11/8/13), 115 (11/13/13)
7 - 45 (2/6/09), 70 (3/5/13), 80 (10/21/13), 100 (11/8/13)
8 - 45 (7/9/08), 70 (3/5/13), 80 (10/21/13), 100 (11/8/13)
9 - 45 (2/6/09), 70 (10/16/13), 80 (10/21/13)
10- 45 (8/15/08), 70 (10/16/13), 80 (10/21/13)
11- 45 (5/20/08)
12- 45 (5/20/08)
13- 45 (5/20/08)
14- 45 (5/20/08)
15- 45 (5/20/08)
20- BW (5/13/09)

neutral-grip chins
1 - 140 (4/25/08), 150 (10/29/08)
2 - 135 (3/6/09)
3 - 120 (9/7/08)
4 - 115 (5/9/08)
5 - 70 (11/15/09)
6 - 90 (10/15/08)
7 - 45 (11/5/08), 55 (1/30/08)
8 - 45 (12/30/08)
9 - 90 (10/15/08)
10- 45 (2/20/09)
11- 45 (5/4/08)
12- 45 (5/4/08)
13-
14-
15-
20-

BB rows
1 - 275 (4/23/08), 315 (12/18/08)
2 - 275 (4/23/08), 315 (12/18/08)
3 - 315 (12/18/08)
4 - 275 (11/12/08)
5 - 275 (4/23/08), 305 (1/20/09), 315 (2/10/09)
6 - 185 (5/28/08), 245 (11/12/08), 275 (4/5/09)
7 - 185 (5/28/08), 225 (8/15/08), 275 (2/10/09)
8 - 185 (5/28/08), 245 (12/10/08), 275 (2/10/09)
9 - 185 (5/28/08), 225 (8/15/08)
10- 225 (8/15/08)
11- 185 (5/28/08), 245 (11/26/08)
12- 185 (5/28/08), 245 (11/26/08)
13- 185 (5/28/08)
14- 185 (5/28/08)
15- 185 (5/28/08)
20-

DB rows
1 - 150 (6/8/08), 178 (5/9/08)
2 - 150 (6/8/08), 178 (5/9/08)
3 - 178 (5/9/08)
4 - 150 (3/29/09)
5 - 150 (3/29/09)
6 - 150 (6/8/08)
7 - 100 (3/23/09), 130 (12/15/12), 140 (1/26/13), 150 (2/18/13)
8 - 115 (4/30/08), 135 (9/29/08), 150 (10/29/08)
9 - 105 (4/27/08), 120 (10/18/08), 100 (3/23/09), 130 (12/15/12), 140 (1/26/13)
10- 105 (4/27/08), 120 (10/18/08), 140 (12/30/08), 150 (1/27/09)
11- 105 (4/27/08), 120 (10/18/08), 150 (11/1/08)
12- 105 (4/27/08), 120 (10/18/08), 150 (11/1/08)
13- 105 (4/27/08), 120 (10/18/08), 150 (2/28/13)
14- 105 (4/27/08), 120 (10/18/08)
15- 105 (4/27/08), 120 (10/18/08)
20-

Doobs
11-03-2007, 12:06 AM
Bodyweight

Bulk:
4/11/10 - 205
this bulk did not happen. too much inconsistency in diet due to work issues
12/31/09 - 210
11/18/09 - 211

UD2:
7/24/09 - 208 depleted ? screwed something up this week, maybe water weight
7/20/09 - 209 loaded
7/17/09 - 205 depleted
7/3/09 -- 206 depleted
6/22/09 - 210
6/17/09 - 213
6/10/09 - 215
3 weeks off in China
5/15/09 - 217 depleted
5/11/09 - 220 loaded
5/8/09 -- 219 depleted
5/4/09 -- 223 loaded
5/1/09 -- 221 depleted
4/27/09 - 224
off week
4/17/09 - 227 depleted sick
4/13/09 - 232 loaded
4/10/09 - 226 depleted
4/6/09 -- 230 loaded
4/3/09 -- 227 depleted
3/30/09 - 234 loaded
3/27/09 - 230 depleted
3/26/09 - 232
3/14/09 - 234
3/7/09 -- 236

Bulk:
2/21/09 - 242
2/6/09 -- 241
2/3/09 -- 238
1/27/09 - 237
1/22/09 - 236
1/19/09 - 234
1/7/09 -- 232
12/5/08 - 230
11/22/08- 228
11/7/08 - 222
10/31/08- 220
10/15/08- 217
10/8/08 - 216
9/2/08 -- 214
9/1/08 -- 212
8/31/08 - 210
8/29/08 - 208
8/21/08 - 208

UD2:
8/19/08 - 212
8/16/08 - 203
8/11/08 - 211
8/1/08 -- 211
7/29/08 - 215
7/25/08 - 206
7/21/08 - 214

Doobs
11-03-2007, 10:04 PM
Measurements

3/4/09, BW 240
L Arm ----- 18
R Arm ----- 18
L Forearm - 14 1/4
R Forearm - 14
Neck ------ 17 1/2
Chest ----- 48
Shoulders - 55 1/2
Waist ----- 38 1/2
Hips ------ 40 3/4
R Quad --- 27
L Quad --- 27
L Calf ---- 16 1/2
R Calf ---- 16 1/2

7/24/09, BW 208 depleted
L Arm ----- 17
R Arm ----- 17 1/8
L Forearm - 13 1/2
R Forearm - 13 1/2
Neck ------ 16 3/4
Chest ----- 45
Shoulders - 52
Waist ----- 33 1/2
Hips ------ 37 1/4
R Quad --- 24 1/4
L Quad --- 24 1/4
L Calf ---- 16
R Calf ---- 16

L Arm -----
R Arm -----
L Forearm -
R Forearm -
Neck ------
Chest -----
Shoulders -
Waist -----
Hips ------
R Quad ---
L Quad ---
L Calf ----
R Calf ----

Doobs
11-05-2007, 12:31 AM
Training Program 10/1/09 - present

Tuesday - Lower
SLDL - heavy
Extensions - 50 rep
Leg press - 50 rep
Pullthrus - 10 rep
Donkey calf raises
side planks

Wednesday - Upper
DB Bench
BB Rows
front/side raises
front lever work
arms

Friday - Lower
Goodmornings - heavy
Extensions - 50 rep
bulgarian split squat - 20 rep
donkey calf raises
side planks

Sunday - Upper
DB shoulder press
pullups
flyes
rear delt/mid back isolation
arms

Doobs
11-05-2007, 05:45 PM
Basic Diet (10/1/09 - present)

Training Days
Meal - 5 eggs, olive oil
Snack - vegetable
Snack - nuts
Pre W/O - 70g carbs, 30g protein
Post W/O - 100g carbs, 45g protein
Meal - meat and vegetable
Snack - nuts
Meal - 40g protein, peanut butter

Non-Training Days
Meal - 5 eggs, olive oil
Snack - vegetable
Snack - nuts
Meal - meat and vegetable
Snack - nuts
Meal - 40g protein, peanut butter

Doobs
11-06-2007, 12:46 AM
Training Program 3/9/09 - 7/24/09

Tuesday
Depletion

Wednesday
Depletion (at the park, weather permitting)

Friday
Tension

Sunday
Power

update:
starting 4/28/09, change Tuesday/Wednesday to a push/pull split.
4/28/09 - Tues - push
5/5/09 - Tues - push
5/12/09 - Tues - pull

Doobs
11-07-2007, 01:08 AM
Basic Diet (3/9/09-7/24/09)

UD2 Basics
Monday - High carb AM/Low carb PM
Tuesday - Low Carb
Wednesday - Low Carb
Thursday - Low Carb
Friday - Low Carb AM/Carb Load PM
Saturday - Carb Load AM/High Carb PM
Sunday - High Carb

Doobs
11-08-2007, 01:26 AM
Training Program 1/1/09 - 3/8/09

Tuesday
Back Squat
Flat bench
Rows
DB OHP
Snatch

Friday
DL
Incline DB bench
Pullups
Clean and press
Front squat

Sunday
At the park with rocks
forward throw
1-rep DL with the big rock
twisting side throw
DL
backwards throw
DL
1-arm forward throw
DL
vertical throw
DL
underhand throw
DL
over the shoulder throw
DL

Modifications:
1/20: add 3-4 sets of isolation
1/30: remove isolation, add 2 more sets of compound
2/3: front lever work
2/10: replace OH press with side raises, replace snatch with bent shrugs because Kyle hurt his shoulder
2/20: add bball after the workout
2/24: front lever work & curls
2/27: bball, cleans instead of DLs

Loading:
Tuesday is generally heavier than Friday. From week to week it goes:
1 - Heavy
2- Medium
3- Light

The heavy day will be triples for the first 3-week cycle, and singles or double for the second, rotating cycles A-B.

Medium is 4-6 reps for the big lifts. Light is 8-12.

Doobs
11-08-2007, 07:44 PM
Basic Diet (11/1/09-3/8/09)

non-training days
6 eggs, OO, cereal w/whole milk
1 protein bar
lunch (varies)
2 protein bars
Dinner - 16 oz whole milk AND (1lb burger, broccoli OR 6 oz spaghetti, sauce, and 8 oz pork or chicken)
40g casein, 4 tbsp PB

approx totals: 4950 cals, 265g fat, 285g carbs, 330g protein

training days
6 eggs, OO, cereal w/whole milk
1 protein bar
lunch (varies)
1 protein bar
pre WO: 100g waxy maize, 30g whey
post WO: 120g waxy maize, 45g whey
post WO2: 120g waxy maize, 45g whey
Dinner - 16 oz whole milk AND (1lb burger, broccoli OR 6 oz spaghetti, sauce, and 8 oz pork or chicken)
40g casein, 4 tbsp PB

approx totals: 6850 cals, 265g fat, 635g carbs, 455g protein

weekends: usually skip the lunch, so subtract 1000 cals from those days

these numbers seem really high, but maybe that's why I've been gaining a **** ton of weight recently.

Doobs
11-09-2007, 12:37 AM
11/8 food

granola bar, 2 fish oil
6 egg whites, 3 yolks, tortilla, peppers, onion, salsa, cheese, v8 splash
20g whey, 20g casein
yogurt, granola bar, 2 fish oil
pre wo - 20g whey
post wo - 40g whey, 10g bcaa
leftover brisket, turkey, cole slaw, potato salad, 12 oz milk
12 oz milk, 5 tbsp PB
16 oz milk, 40g casein, 2 fish oil

cals: 3250
fat: 120
carbs: 254
protein: 292

Doobs
11-10-2007, 12:33 AM
11/9 food

granola bar, 2 fish oil
6 egg whites, 3 yolks, tortilla, peppers, onion, salsa, cheese, v8 splash
yogurt, granola bar, 2 fish oil
20g whey, 20g casein
8oz salmon, broccoli and peppers, 10 oz milk
beer
16 oz milk, 40g casein, 2 fish oil

Doobs
11-10-2007, 11:42 PM
11/10 food

6 egg whites, 3 yolks, tortilla, peppers, onion, salsa, cheese, v8 fusion
calzone, 2 fish oil
yogurt
1/2 chicken, broccoli, 12 oz milk
beer
16 oz milk, 40g casein, 2 fish oil

Doobs
11-11-2007, 08:34 PM
today's workout

DB incline --------------- 2x8,7 @ 95
rope pullups ------------ 2x5 @ BW+45
rack lockouts ------------ 3 @ 275, 3 @ 295, 2 @ 305, 1 @ 315
machine flyes ----------- 2x8 @ 130
machine rear delt rows - 2x15 @ 80
DB shrugs --------------- 2x15 @ 85
bar curls ---------------- 2x6,4 @ 115,135
neutral-grip pullups ---- 1x12

Killa Kurt
11-11-2007, 09:55 PM
Let me know when you're bulking again.

Doobs
11-12-2007, 12:27 AM
you got it

Doobs
11-12-2007, 12:29 AM
11/11 food

6 egg whites, 3 yolks, tortilla, peppers, onion, salsa, cheese, v8 fusion
yogurt, banana, 2 fish oil
40g whey, 10g bcaa, granola bar
40g whey, 10g bcaa
1/2 chicken, broccoli, 12 oz milk
16oz milk, 40g casein, 2 fish oil

PizDoff
11-12-2007, 06:11 PM
Good stuff, how is the weight coming?

Doobs
11-12-2007, 07:16 PM
hahaa, i gained a couple pounds last week. I started taking creatine every day, so I attribute it to water weight from that. I'm still getting stronger though, so I'm not too worried about it.

Doobs
11-13-2007, 12:34 AM
11/12 food

6 egg whites, 3 yolks, tortilla, peppers, onion, salsa, cheese, v8 fusion
calzone, 12 oz milk
yogurt, banana, 2 fish oil
16 oz milk, 20g whey, 20g casein
16 oz milk, 40g casein, 2 fish oil

Doobs
11-13-2007, 09:10 PM
today's workout:

chins ------------------ 1x4 @ BW+70, 1x2 @ BW+105, 2x2 @ BW+115
decline ---------------- 2x10 @ 255
t-bar rows ------------- 2x5 @ 4 plates
DB shoulder press ------ 1x5 @ 85
JM press -------------- 2x8 @ 205
DB shrugs ------------- 2x15 @ 90
1-arm rope pushdowns - 1x25 @ 6
1-arm rope curls ------- 1x25 @ 4

Doobs
11-13-2007, 11:50 PM
11/13 food

banana
6 egg whites, 3 yolks, tortilla, peppers, onion, salsa, cheese, v8 fusion
yogurt, granola bar, 2 fish oil
25g whey, 25g casein
40g whey, 10g bcaa
16oz milk, 20g whey, 20g casein, 4 tbsp PB, 2 fish oil

Doobs
11-15-2007, 01:48 AM
11/14 food

banana
6 egg whites, 3 yolks, tortilla, peppers, onion, salsa, cheese, v8 fusion, 2 fish oil
granola bar, 20g whey, 20g casein, 16 oz milk
calzone, 12 oz milk
20g whey, 20g casein, 16 oz milk
40g casein, 18 oz milk, 2 fish oil

Doobs
11-15-2007, 11:33 PM
11/15 food

banana
breakfast burrito, tots, smoothie
granola bar
1/2 chicken, 12 oz milk
20 oz milk, 50g casein, 2 fish oil

Doobs
11-17-2007, 01:25 AM
11/16 food

banana
calzone, 12 oz milk
granola bar, yogurt
20g whey, 20g casein
1/2 chicken, broccoli, 12 oz milk
16 oz milk, 40g casein, 2 fish oil

Doobs
11-18-2007, 12:19 AM
11/17 food

banana
6 egg whites, 3 yolks, tortilla, peppers, onion, salsa, cheese, v8 fusion
16 oz milk, 20g whey, 20g casein
yogurt
1 lb steak, broccoli, 12 oz milk
beer
16 oz milk, 40g casein, 2 fish oil

Doobs
11-19-2007, 12:24 AM
11/18 food

banana
6 egg whites, 3 yolks, tortilla, peppers, onion, salsa, cheese, v8 fusion
calzone, 12 oz milk, 2 fish oil
yogurt
40g casein, 18 oz milk, 2 fish oil

Doobs
11-20-2007, 12:57 AM
11/19 food

banana
6 egg whites, 3 yolks, tortilla, peppers, onion, salsa, cheese, v8 fusion
yogurt
20g whey, 20g casein, 16 oz milk
.5 lb beef, tomato sauce, 12 oz milk
40g casein, 18 oz milk, 2 fish oil

Doobs
11-22-2007, 01:27 AM
11/20, 11/21 food

****ty, no sleep

Doobs
11-24-2007, 01:25 PM
been sick the last few days thanks to that all-nighter, but the good news is I'm down to 217. Had a light workout yesterday and almost puked many times.

Doobs
11-28-2007, 11:55 AM
11/27 food

60g blend, 12 oz milk
calzone, 12 oz milk
yogurt, granola bar
60g whey, 10g bcaa
60g whey, 10g bcaa
12 oz steak, 12 oz milk
40g casein, 18 oz milk

Doobs
11-28-2007, 12:00 PM
11/27 workout

1-arm pullups -------------- 2x5 w/cheat
DB incline ------------------- 2x6 @ 100
t-bar rows ------------------- 2x5 @ 8-25s
JM press --------------------- 2x8 @ 205
machine flyes -------------- 3x6 @ 190,200,200
jump shrugs ---------------- 2x6 @ 315
1-arm rope pushdowns - 2x15 @ 7

Doobs
11-29-2007, 12:12 PM
11/28 food

60g blend, 12 oz milk
yogurt, granola bar
calzone, 12 oz milk
60g blend, 12 oz milk
8 oz steak, 12 oz milk
40g casein, 18 oz milk

Doobs
11-30-2007, 06:06 PM
11/29 food

40g blend, 12 oz milk, granola bar
6 egg whites, 3 yolks, tortilla, salsa, cheese, v8 fusion
yogurt
60g blend, 12 oz milk
10.3 oz beef, tomato sauce, cheese, 12 oz milk
40g casein, 18 oz milk

Doobs
11-30-2007, 08:29 PM
today's workout

DB incline ------------ 2x8 @ 100
neutral-grip pullups - 2x5,4 @ bw+90,100, shirt ripped, sweatshirt for the rest of the workout
decline --------------- 2x5 @ 275
BB rows -------------- 2x8 @ 225
machine flyes -------- 2x8 @ 150
DB shrugs ----------- 2x8 @ 90
DB rear delt rows --- 1x12 @ 45
DB curls ------------- 1x6 @ 60
1-arm cable curls --- 1x20 @ 5

Doobs
12-07-2007, 12:09 AM
12/6 food

5 egg whites, 2.5 yolk, peppers onions salsa cheese tortilla, v8 fusion
yogurt, granola bar, 2 fish oil
60g blend, 12 oz milk
1/4 lb turkey, tomato sauce, cheese, 12 oz milk
18 oz milk, 40g casein, 2 fish oil

Doobs
12-07-2007, 08:56 PM
today's workout:

DB incline - 3x7 @ 100
chins ------ 3x6,5,5 @ bw+70
decline ---- 2x15,12 @ 225
BB rows --- 3x10 @ 225

Doobs
12-07-2007, 11:19 PM
12/7 food

banana
5 egg whites, 2.5 yolk, peppers onions salsa cheese tortilla, v8 fusion
yogurt, 2 granola bars, fish oil, 20g whey, 20g casein
60g whey, 10g bcaa, banana
60g whey, 10g bcaa
1/3 lb turkey, tomato sauce, cheese, carrots, spinach, 12 oz milk, 2 fish oil

Doobs
12-09-2007, 12:27 AM
12/8 food

5 egg whites, 2.5 yolk, peppers onions salsa cheese tortilla, v8 fusion
banana, yogurt
1/3 lb turkey, tomato sauce, cheese, carrots, spinach, 12 oz milk, 2 fish oil
beer
40g casein, 12 oz milk

Doobs
12-10-2007, 12:26 AM
12/9 food

5 egg whites, 2.5 yolk, peppers onions salsa cheese tortilla, v8 fusion
yogurt, 1/16 lb turkey, tomato sauce
12 oz steak, carrots, spinach, 12 oz milk
40g casein, 18 oz milk

Doobs
12-10-2007, 11:02 PM
12/10 food

5 egg whites, 2.5 yolk, peppers onions salsa cheese tortilla, v8 fusion
yogurt, banana, granola bar
60g whey, 10g bcaa
60g whey, 10g bcaa
12 oz steak, carrots, spinach, 12 oz milk
40g casein, 18 oz milk

Doobs
12-10-2007, 11:05 PM
12/10 workout

DB rows ---------------- 3x6 @ 125,135,135
decline ----------------- 2x8 @ 275
pullups ----------------- 3x5 @ bw+45
machine flyes ---------- 3x6 @ 190,205,195
jump shrugs ----------- 3x8 @ 315
DB side raises --------- 2x8 @ 35
1-arm rope pulldowns - 2x15 @ 60

Doobs
12-12-2007, 12:20 AM
12/11 food

5 egg whites, 2.5 yolk, peppers onions salsa cheese tortilla, v8 fusion
yogurt, banana, granola bar, 2 fish oil
60g blend, 12 oz milk
calzone, 12 oz milk
40g casein, 18 oz milk, 2 fish oil

Doobs
12-13-2007, 10:44 AM
12/12 food

4 egg whites, 2 yolk, peppers onions salsa cheese tortilla, v8 fusion
yogurt, 2 fish oil
8 oz steak, 12 oz milk
60g blend, 12 oz milk
calzone, 12 oz milk
beer
40g casein, 18 oz milk, 2 fish oil

Doobs
12-13-2007, 10:49 AM
bodyweight: 216

measurements first thing in morning, everything flexed except neck, waist, shoulders:

neck ------- 16 3/4
waist ------ 35 1/4
R arm ----- 17 1/4
L arm ----- 16 7/8
R forearm - 13 1/4
L forearm - 13 1/4
chest ------ 45 1/2
shoulders - 52 1/8
R leg ------ 25
L leg ------- 25
R calf ------ 16 1/4
L leg ------ 16 1/8

The Navy Circumference method puts me at 14.8%.

Stumprrp
12-13-2007, 11:42 AM
measurements look good man.

Doobs
12-14-2007, 12:57 AM
Thanks, I lost about an inch on my waist while keeping everything else about the same, so I'm happy about that.

Doobs
12-14-2007, 12:58 AM
12/13 food

60g blend, 12 oz milk
calzone, 12 oz milk
40g blend, 12 oz milk
spinach, strawberries, walnuts, salad dressing, lasagna, 12 oz milk
40g casein, 18 oz milk, 2 fish oil

Doobs
12-15-2007, 12:02 AM
12/14 food

40g blend, 12 oz milk, banana
granola bar, yogurt
lasagna, garlic bread, 12 oz milk
40g casein, 18 oz milk, 2 fish oil

Doobs
12-15-2007, 05:40 PM
today's workout

DB bench ------------------ 3x6,5,5 @ 105
chins ---------------------- 3x4,3,5 @ 100,100,70
BB rows ------------------- 2x8 @ 245
machine flyes ------------- 3x8,8,6 @ 150
DB extensions w/pullover - worked up to 2x8 @ 65
rope curls ------------------ 2x30,20 @ 4
neutral-grip chins --------- 8
1 leg press ----------------- 2x40 @ 30,20

Doobs
12-15-2007, 11:46 PM
12/15 food

40g blend, 12 oz milk, 2 granola bars
4 egg whites, 2 yolk, peppers onions salsa cheese tortilla, v8 fusion
60g whey, 10g bcaa
60g whey, 10g bcaa
lasagna, garlic bread, 12 oz milk
40g casein, 18 oz milk, 2 fish oil

Doobs
12-19-2007, 11:31 PM
12/19 workout

DB incline - 2x10 @ 90
pullups - 2x8 @ BW+45
JM press - 3x5,8,8 @ 205,185,185
t-bar rows - 2x14,12 @ 3 plates
machine flyes - 2x8 @ 175
jump shrugs - 2x8 @ 315
cuban rotations - 3x10 @ 10
rope curls - 1-arm - 2x30,25 @ 4, 2 arm - 30 @ 6

Doobs
12-19-2007, 11:35 PM
12/19 food

4 egg whites, 2 yolk, peppers onions salsa cheese tortilla, v8 fusion, 2 fish oil
yogurt, 2 granola bars, 2 fish oil
60g whey, 10g bcaa
60g whey, 10g bcaa
6 tbsp pb, 12 oz milk
40g casein, 18 oz milk, 2 fish oil

Doobs
12-21-2007, 12:01 AM
bodyweight 215

12/20 food

4 egg whites, 2 yolk, peppers onions salsa cheese tortilla, v8 fusion, 2 fish oil
3 granola bars, 20g whey, 20g casein, 2 fish oil
40g blend, 12 oz milk
2/3 lb turkey, tomato sauce, cheese, 12 oz milk
40g casein, 18 oz milk, 2 fish oil

Doobs
12-22-2007, 08:54 PM
12/21 food

5 egg whites, 2.5 yolk, peppers onions salsa cheese tortilla, v8 fusion, 2 fish oil
banana
hot pocket, 12 oz milk
2/3 lb turkey, tomato sauce, cheese, 12 oz milk
beer
40g casein, 18 oz milk, 2 fish oil

Doobs
12-22-2007, 08:56 PM
12/22 food

5 egg whites, 2.5 yolk, peppers onions salsa cheese tortilla, v8 fusion
2/3 lb turkey, tomato sauce, cheese, 12 oz milk
60g whey, 10g bcaa
yogurt
10 oz steak, bacon, vegetables, 12 oz milk
beer
40g casein, 18 oz milk, 2 fish oil

Doobs
12-22-2007, 08:59 PM
today's workout

leg press --------------- 2x30 @ 10
DB rows ---------------- 3x8 @ 120
BB bench --------------- 2x8 @ 225
pullups ----------------- 2x5 @ BW+75
CG DB incline ---------- 3x8 @ 65,75,75
machine flyes ---------- 2x8 @ 150
DB shrugs -------------- 2x8 @ 90
1-arm rope pulldowns - 2x25 @ 5

pulled a muscle in my back. note to self: never do DB shrugs again

Doobs
02-09-2008, 10:45 AM
Was sick for about a month, getting better now. Current bodyweight 208, neck 16.5, waist 34.125, navy circumference method: 13.1%, 180.8 lbm.

Killa Kurt
02-09-2008, 05:09 PM
How low we cutting here? You're down 17 lbs.

Doobs
02-09-2008, 08:26 PM
Still goin! I'll see how lean I can get without losing too much muscle. For now I'll go to 200 and see how I look. I probably won't get huge at any point since I can't lift legs.

Doobs
02-23-2008, 10:06 AM
Bodyweight 206, waist 34, neck 16.75, BF ~ 12.3%, LBM ~ 180.6.

Set a PR yesterday in chins. BW+115 for 3, which is a new 3RM and I think percentage by bodyweight - 55.83%

Doobs
03-02-2008, 02:39 PM
bodyweight 205.

End of high rep phase, start of high volume phase

Killa Kurt
03-02-2008, 07:13 PM
That's a pencil neck! jpin. What compound lifts do you have in your routine?

Doobs
03-02-2008, 10:37 PM
Bench and bench variations, shoulder press, pullups and pullup variations, rows.

Doobs
03-24-2008, 02:36 PM
PR yesterday: neutral-grip chin, BW+135 for a single. Bodyweight about 206.

Doobs
03-30-2008, 07:54 PM
Starting UD2 this week, BW 205.

Doobs
04-13-2008, 11:07 AM
Today's the start of the third week, BW 205 so I haven't really lost any weight, but I was shocked to see the 33 on the tape this morning. Abs are starting to peak out a little.

Sunday morning: BW 205, waist 33 1/4, neck 16 3/4, BF ~10.7%, LBM ~183.0

So far so good, may cut cals slightly.

Also squatted for the first time in over a year last week, a few sets of 20 with the bar. Some pain during the lift but it felt fine later.

Doobs
05-11-2008, 11:55 AM
End of the 6th week, going to take a couple weeks off. Final stats:
Bodyweight - 208
waist - 33
neck - 17
bodyfat by circumference method: 9.6%, LBM 188
R arm 17.25
L arm 17
chest 46

So it turned into a recomp instead of a cut, but the results have been decent. Set a bunch of PRs and started getting stronger at the end.

Doobs
06-14-2008, 08:01 AM
Finishing up the 2nd week of this second round of UD2. Weight is around 202 carb depleted, bodyfat is estimated 9.4%. Looking pretty lean, still setting PRs, been getting the hints from people at the gym that they think I'm on something so I guess it's going in the right direction. Can't wait to bulk though.

Doobs
07-01-2008, 05:27 PM
Ending this cut, stopped after 4 weeks into the second round. Bodyfat around 9%, weight 202. I'll take a couple weeks off and then bulk for a good long time. Probably will stick with low carb during the week with a carb load on the weekend, but with higher cals weekly.

Doobs
08-24-2008, 03:47 PM
Set a PR yesterday, 10100 cals in 24 hours, over half of that was liquid, feel like **** today.

Doobs
09-07-2008, 04:21 PM
Kicked ass in the gym today. PRs:
BB bench - 315 for double
BB bench - 340 for single
BB bench - 350 for single
DB incline - 115s for 5
neutral-grip chins - +120 for 3

bodyweight about 214 carb loaded

Doobs
11-15-2009, 10:18 PM
Neutral-grip pullups ------ 5x5 @ 70
seated db shoulder press - 3x10,10,8 @ 75
power shrugs ------------ 4x10,10,10,15 @ 275
machine flyes ------------ 3x12,8,6 @ 150,130,110
cable shrugs ------------- 2x10 @ 100,120
overhead db extensions -- 2x10 @ 90
db curls ----------------- 2x10 @ 50

Doobs
11-20-2009, 02:25 PM
11/17
SLDL ----------- 1x6 @ 365. hurt back on 2nd set
extensions ------ 4x30 @ 3 plates
leg press ------- 5x50 @ 2 plates
standing calves - 5x8 @ 240

Doobs
11-21-2009, 10:20 PM
11/20, back still hurt
extensions ---------- 3x50 regular, 2x20 slow at 3 plates
reverse hypers ------ 5x10 @ 55
leg press ------------ 1x50 @ 2 plates
bulgarian split-squat - 3x20 @ 30
donkey calves ------- 2x10 slow @ 260

Doobs
11-25-2009, 03:53 PM
11/24, back getting better
SLDL - 2x20 @ 135
extensions - 3x30 @ 3 plates +25
leg press - 2x50 @ 2 plates +25
bulgarian split-squat - 2x20 @ 35
donkey calves - 2x10 @ 400
seated calves - 2x10 @ 1 plate

Doobs
12-01-2009, 04:59 PM
11/25
DB incline ----- 4x8,8,8,6 @ 90
DB rows ------ 4x8 @ 135,135,125,125
power shrugs - 2x10 @ 315
front raises --- 2x8 @ 45
front lever work
dips ---------- 2x15
DB curls ------ 2x10 @ 50

Doobs
12-01-2009, 05:02 PM
11/27
SLDL --------------- 2x15 @ 185
extensions ---------- 3x50 @ 3 plates +25
reverse hypers ------ 4x15 @ 65
bulgarian split squat - 2x20 @ 35
donkey calves ------ 2x10 @ 400

Doobs
12-01-2009, 05:05 PM
11/29
chins -------------------- 3x4,4,3 @ 90
DB shoulder press seated - 3x10,8,7 @ 75
power shrugs ------------ 3x10 @ 315
machine flyes ------------ 3x10 @ 150,150,120
rear delts ---------------- 2x10 @ 30
overhead extensions ----- 2x10 @ 95
dips --------------------- 2x10
DB curls ----------------- 2x6 @ 60
pinwheel curls ----------- 2x10 @ 45

Doobs
12-01-2009, 08:03 PM
12/1
SLDL ---------------- 3x15 @ 225
extensions ---------- 4x30 @ 4 plates
leg press ------------ 2x20 @ 3 plates
pullthroughs --------- 3x10 @ 120,130,130
donkey calves ------- 2x10 @ 400
SS w/ seated calves - 2x10,8 @ 1 plate

Doobs
12-04-2009, 11:12 AM
12/3
DB rows ---- 3x8 @ 140
DB incline --- 3x10,8,6 @ 90
front lever work
BB decline -- 2x10 @ 225
front raises - 1x15 @ 35
side raises -- 1x15 @ 30
DB curls ---- 1x15 @ 50

Doobs
12-04-2009, 05:45 PM
12/4
SLDL --------------- 2x20 @ 225
extensions ---------- 3x50,25,30 @ 4 plates, blacked out
bulgarian split squat - 2x20 @ 40
donkey calves ------ 1x10 @ 320

Doobs
12-06-2009, 09:18 PM
12/6
DB shoulder press seated - 3x8,8,6 @ 80
chins -------------------- 5x6 @ 45,55,55,45,45
power shrugs ------------ 4x15 @ 315
machine flyes ------------ 2x15,10 @ 150
cable horiz shrugs -------- 2x15 @ 150
DB extensions ------------ 2x10 @ 55
hammer curls ------------ 2x6 @ 65

Doobs
12-09-2009, 04:05 PM
12/8
SLDL ---------------- 3x10 @ 275
leg extensions ------- 3x50, 20 rp 15, 20 rp 15
bulgarian split squat - 2x15 @ 45
donkey calves ------- 4x7 @ 400

Doobs
12-11-2009, 04:54 PM
12/9
DB incline -------- 3x8 @ 95
DB rows --------- 3x10 @ 140,140,130
high pulls -------- 2x10 @ 135
cable extensions - 2x10 @ 110
front raises ------ 3x8 @ 45
side raises ------- 2x10 @ 35
DB curls --------- 2x12 @ 50

Doobs
12-11-2009, 06:39 PM
12/11
SLDL --------------- 2x15 @ 275
extensions ---------- 5x30 @ 4 plates
bulgarian split squat - 2x15 @ 45

Doobs
12-13-2009, 07:28 PM
12/13
chins ------------- 4x3 @ 100
DB shoulder press - 3x12 @ 70, hurt neck
power shrugs ----- 3x15 @ 315

Doobs
12-16-2009, 07:56 PM
12/15
SLDL ---------- 3x15,12,10 @ 295
extensions ---- 3x30 @ 4 plates +25
pullthroughs --- 3x10 @ 140
leg press ------ 2x20
donkey calves - 3x10 @ 400

Doobs
12-22-2009, 05:52 PM
12/22
pullups -------------- 4x5 @ 30,30,60,60
DB bench ------------ 3x8,6,6 @ 115
power shrugs -------- 3x10,8,8 @ 315
front raises ---------- 2x8 @ 45
bent raises ---------- 2x12 @ 30
overhead extensions - 2x15,12 @ 90
DB curls ------------- 2x8,5 @ 55

Doobs
12-31-2009, 01:37 PM
took a week off for the holiday, got 2 upper workouts in, no lower because i wanted to give my back some time to heal, it's still not quite right.

Doobs
12-31-2009, 01:37 PM
12/31
SLDL ---------------- 3x10 @ 275
extensions ---------- 3x30 @ 4 plates
bulgarian split squat - 2x15 @ 40

Doobs
01-04-2010, 12:09 AM
1/1 - gold's closed, trained at apartment gym
dips ---------- 3x10 @ 90
chins --------- 2x6 @ 70
DB extensions - 4x8 @ 35 + purple band
DB flyes ------ 3x10 @ 50
side raises ---- 2x10 @ 35
front raises --- 2x15 @ 40
DB curls ------ 5 @ 50:-5:5

Doobs
01-04-2010, 12:11 AM
1/3
goodmornings - 3x10 @ 185
extensions ---- 3x30 @ 4 plates +25
pullthroughs --- 3x10 @ 150
leg press ------ 2x50 @ 2 plates
donkey calves - 2x6 @ 450

Doobs
01-04-2010, 04:46 PM
1/4
DB rows ---------------- 4x6 @ 150,150,140,140
power shrugs ----------- 3x10 @ 315
DB shoulder press ------- 2x8 @ 75
front lever work
DB overhead extensions - 3x10,10,8 @ 90
DB curls ---------------- 2x8,6 @ 55

Doobs
01-10-2010, 05:45 PM
1/6
SLDL --------------- 3x8 @ 315
extensions ---------- 2x30 @ 5 plates
bulgarian split squat - 2x15 @ 50
donkey calves ------ 2x10 @ 400
side planks

Doobs
01-10-2010, 05:48 PM
1/8
chins --------- 3x4,3,3 @ 135 with help
DB bench ----- 2x8 @ 120
power shrugs - 2x15,20 @ 315
front raises --- 2x10 @ 45
side raises ---- 1x15 @ 35
DB extensions - 2x8 @ 60
hammer curls -- 2x3,10 @ 75,55

Doobs
01-10-2010, 07:55 PM
1/10
goodmornings - 3x10 @ 225
extensions ---- 3x30 @ 5 plates
pullthroughs --- 3x10 @ 160
donkey calves - 2x8 @ 450
side planks ---- 2 @ 10

Doobs
01-11-2010, 06:57 PM
1/11
DB shoulder press --- 4x10,8,10,10 @ 75,75,65,65
DB rows ------------ 2x8 @ 140
power shrugs ------- 3x8 @ 365
front lever rows ----- 3x15,12,10
machine flyes ------- 3x8 @ 150,140,120
overhead extensions - 3x15,12,10 @ 85
DB curls ------------- 2x10 @ 50
pinwheel curls ------- 2x10 @ 45

Doobs
01-17-2010, 06:53 PM
1/13
SLDL --------------- 3x10 @ 335
bulgarian split squat - 2x15 @ 55
donkey calves ------ 3x6 @ 490
side planks --------- 2 @ 25

Doobs
01-17-2010, 06:57 PM
1/15
DB bench -------- 4x3 @ 130
neutral-grip chins - 2x5 @ 90
power shrugs---- - 3x10 @ 275
machine flyes ----- 3x10 @ 150,130,110
DB extensions ---- 3x8,8,6 @ 45 + purple band
DB curls ---------- 3x8 @ 55,55,45

Doobs
01-17-2010, 08:58 PM
1/17
goodmornings - 3x10 @ 245
extensions - 4x30 @ 5 plates
pullthroughs - 3x10 @ 170
donkey calves - 2x10 @ 400
side planks - 2 @ 25

Doobs
01-22-2010, 04:24 PM
1/18
DB rows ------------- 3x8,6,5 @ 145
DB shoulder press ---- 3x8,6,6 @ 80
power shrugs -------- 3x10 @ 225
machine flyes -------- 3x10,8,6 @ 150,130,110
front lever work
overhead extensions - 2x15 @ 90
DB curls ------------- 2x8 @ 60,50

Doobs
01-22-2010, 04:26 PM
1/20
SLDL --------------- 3x8 @ 355
bulgarian split squat - 2x15 @ 60
leg press ----------- 2x30 @ 2 plates
donkey calves ------ 2x8 @ 490
side planks ---------- 2 @ 45

Doobs
01-25-2010, 03:11 PM
1/22
chins --------- 3x6 @ 70
BB bench ----- 4x4 @ 225,245,265,275
power shrugs -- 2x10 @ 365
cable flyes ---- 2x10 @ 80
side raises ---- 2x10 @ 35
DB extensions - 3x6 @ 65
pinwheel curls - 3x10 @ 50,50,45

Doobs
01-25-2010, 03:13 PM
1/24
goodmornings ------- 5x5 @ 265
isolateral extensions - 3 sets
reverse hypers ------ 3x10 @ 90
standing calves ----- 2x6 @ 280,260
side planks ---------- 2 @ 45

Doobs
01-25-2010, 05:47 PM
1/25
close-grip bench - 4x10,8,8,7 @ 225,225,205,205
DB extensions ---- 3x10 @ 50,50,40
pushdowns ------ 3x10,12,15 @ 70,60,50
BB curls --------- 3x10 @ 85,95,95
DB curls --------- 2x10 @ 50,40
pinwheel curls --- 2x10 @ 35

Doobs
01-26-2010, 04:57 PM
1/26
DB shoulder press - 3x10,8,7 @ 80
DB front raises ---- 3x8 @ 45,45,40
cable side raises -- 3x8,8,10 @ 40,30,20
DB rear delts ------ 3x10,8,8 @ 30,30,25

Doobs
01-28-2010, 02:43 AM
1/27
SLDL ---------------- 3x8 @ 365
extensions ---------- 3x30,20,15 @ 5 plates
bulgarian split squat - 2x15 @ 60
donkey calves ------- 2x10,6 @ 490

Doobs
01-29-2010, 10:37 PM
1/29
chins --------- 5x5,5,5,4,4 @ 90
power shrugs - 5x8,10,10,10,10 @ 365,365,365,315,315
DB rows ------ 3x15,12,10 @ 105
front lever work

Doobs
01-31-2010, 04:17 PM
1/30
BB bench - 5x8,7,6,8,8 @ 245,245,245,225,225
DB incline - 3x10 @ 70
machine flyes - 3x12 @ 100,80,80

Doobs
02-01-2010, 05:56 PM
1/31
goodmornings --- 5x10 @ 185
extensions ------ 5x20 @ stack
reverse hypers -- 4x10 @ 90
standing calves - 3x10 @ 160
side planks ------ 2 @ 45

Doobs
02-01-2010, 05:58 PM
2/1
close-grip bench - 4x10,7,6,7 @ 235,235,225,225
DB extensions ---- 4x8 @ 55,55,50,50
pushdowns ------ 3x10 @ 80,70,60
BB curls --------- 2x10 @ 95
DB curls --------- 2x10 @ 50
pinwheels -------- 2x12 @ 40

Doobs
02-05-2010, 05:02 PM
2/2
DB shoulder press - 3x8,6,6 @ 85
DB front raises ---- 2x10 @ 45
DB side raises ----- 3x12 @ 30,30,25
DB rear delts ------ 3x15 @ 25
machine flyes ----- 2x10 @ 120
snatch ----------- 2x8 @ 95

Doobs
02-05-2010, 05:02 PM
2/3
SLDL ----------------- 3x5 @ 385
extensions ----------- 2x20 @ 5 plates
bulgarian split squats - 2x15 @ 65
donkey calves -------- 3x6 @ 490

Doobs
02-05-2010, 07:05 PM
2/5
DB rows ------ 3x8,6,6 @ 150
power shrugs - 5x10 @ 365
chins --------- 3x5 @ 45,70,70
pullovers ----- 3x10 @ 80

Doobs
02-06-2010, 08:04 PM
2/6
DB incline ----- 3x10 @ 90
BB bench ----- 3x8 @ 225
machine flyes - 4x10

Doobs
02-08-2010, 06:36 PM
2/8
CGBP - 4x9,7,8,8 @ 235,235,225,225
skulls - 4x6 @ 70,70,65,65
overhead extensions - 2x12,10 @ 75
hammer curls - 4x6 @ 65,65,60,60
BB curls - 3x12,10,10 @ 85
pinwheels -3 x10 @ 45

Doobs
02-11-2010, 12:38 PM
2/9
DB shoulder press - 3x5 @ 85
front raises - 2x12 @ 40
side raises - 2x15 @ 30
machine flyes - 3x10 @ 120
high pulls - 2x10 @ 185

Shoulders were dead today, most likely from CGBP the day before. I may have to make some tweaks if this continues.

Doobs
02-11-2010, 12:40 PM
2/10
SLDL - 3x8,6,3 @ 385
bulgarian split squats - 2x10 @ 70
donkey calves - 3x5 @ 490
side planks - 2 @ 45

knee has been bothering me, but i don't think it's from lifting. more likely from some things i was doing in the garage. regardless, i left extensions out to give it a rest.

Doobs
02-13-2010, 05:04 PM
2/12
chins - 5x3,2,1,4,4 @ 135,135,135,90,90
power shrugs - 5x10 @ 365
front lever pullovers - 2x10
close-grip cable rows - 2x10 @ 140

a couple forced reps on the second and third set of chins. skipped grip work today.

Doobs
02-13-2010, 10:50 PM
2/13
BB bench - 4x6,6,5,5 @ 265
DB incline - 3x10 @ 80
machine flyes - 5x10 @ 100,100,100,80,80

Doobs
02-16-2010, 06:42 PM
2/15
BB curls - 4x10 @ 115
DB curls - 2x10 @ 50
hammer curls - 2x10 @ 50
pinwheels - 3x10 @ 40

Doobs
02-16-2010, 06:44 PM
2/16
CGBP - 3x10,8,7 @ 235
skulls - 4x6 @ 70,70,65,65
overhead extensions - 2x12 @ 85
front raises - 4x10 @ 45,45,40,40
side cable raises - 3x12 @ 30,30,25

Doobs
02-21-2010, 11:22 PM
2/21
SLDL - 2x10,8 @ 315
extensions - 3x12 @ 5 plates
bulgarian split squat - 2x10 @ 70
BB bench - 2x5 @ 225

Doobs
02-23-2010, 12:07 PM
2/22
chins - 2x5 @ 30
bar curls - 4x6 @ 115,120,120,120
DB curls - 3x7 @ 50,45,40
pinwheels - 3x12 @ 40
forearms - 2x10 @ 20 overhand, 2x15 @ 30 underhand

Doobs
02-26-2010, 12:49 AM
2/23
CGBP - 4x8,7,6,6 @ 245
tate press - 3x7 @ 45
1-arm cable pushdowns - 3x15 @ 45,40,35
front raises - 2x10 @ 45
cable side raises - 2x15 @ 35

Doobs
02-26-2010, 12:51 AM
2/24
SLDL - 5x3,2,5,5,5 @ 405,405,365,365,365
extensions - 5 @ 4 plates, 10 @ 3 plates
bulgarian split squats - 6 @ 70
donkey calves - 2x8 @ 400

cut the workout early because of knee pain. most likely caused by a lot of standing at work.

Doobs
02-28-2010, 04:49 PM
2/27
neutral-grip pullups - 3x5 @ 70
power shrugs - 2x10 @ 315
cable rows - 3x10 @ 180

Doobs
02-28-2010, 08:04 PM
2/28
BB bench - 3x5,5,4 @ 275
DB incline - 2x10 @ 85
machine flyes - 2x10 @ 100

Doobs
03-01-2010, 06:05 PM
3/1
bar curls - 3x10,8,6 @ 120
DB curls - 2x8 @ 50
pinwheels - 2x12 @ 40
forearms - 2x10 @ 20 pronated, 2x15,12 @ 35 supinated
grip work

Doobs
03-03-2010, 06:02 PM
3/3
CGBP - 3x6,5,5 @ 255
tate press - 3x10 @ 45
1-arm cable pushdowns - 3x10 @ 45,40,35
front raises - 2x8 @ 50
side raises - 2x12 @ 35

Doobs
03-05-2010, 06:43 PM
3/5
SLDL - 3x8,8,6 @ 385
bulgarian split squat - 2x10 @ 70
donkey calves - 2x10,8 @ 400

Doobs
03-06-2010, 06:40 PM
3/6
cable rows - 3x8 @ 200
chins - 3x5,4,4 @ 90
front lever work
DB rear delts - 2x10 @ 25

Doobs
03-07-2010, 09:08 PM
3/7
BB bench - 4x4,4,3,4 @ 285,285,285,275
DB incline - 2x10 @ 85
machine flyes - 3x15,13,13 @ 80

*note - progress in BB bench has slowed, change it next week

Doobs
03-09-2010, 03:53 PM
3/9
BB curls - 3x10,10,8 @ 120
DB curls - 2x8 @ 50
pinwheels - 2x10 @ 45
forearms - 2x12,10 @ 20 pronated , 2x12 @ 40 supinated
grip work

* switch BB and DB next week

Doobs
03-10-2010, 07:16 PM
3/10
CGBP - 4x9,7,6,8 @ 245,245,245,225
tate press - 2x8 @ 50
1-arm cable pushdowns - 3x10 @ 50,45,40
DB front raises - 2x10 @ 50
DB side raises - 2x8 @ 35

Doobs
03-12-2010, 03:27 AM
3/11
SLDL - 3x5,5,4 @ 405
bulgarian split squats - 2x10 @ 80
extensions - 3x20 @ 2 plates

Doobs
03-14-2010, 04:00 AM
3/13
pullups - 3x10,7,6 @ 45
power shrugs - 2x15 @ 315
cable rows - 3x7,6,6 @ 210
front lever work
DB rear delts - 2x12 @ 25

Doobs
03-15-2010, 03:31 AM
3/14
DB bench - 3x7,6,6 @ 120
dips - 2x10 @ 90
machine flyes - 4x10 @ 90

Doobs
03-16-2010, 05:28 PM
3/16
DB curls - 2x15,12,10 @ 50
bar curls - 2x6 @ 115
pinwheels - 2x10 @ 45
forearms - 2x10,8 @ 25 pronated, 2x10 @ 40 supinated

Doobs
03-19-2010, 10:03 PM
3/19
CGBP - 3x6,5,5 @ 265
tate press - 3x10 @ 50
1-arm pushdowns - 3x10 @ 55,50,45
DB front raises - 2x10 @ 50
DB side raises - 2x8 @ 40

Doobs
03-21-2010, 02:36 AM
3/20
pullups - 3x10,7,6 @ 55
power shrugs - 2x15 @ 315
cable rows - 3x6 @ 220

Doobs
03-22-2010, 06:52 PM
3/22
SLDL - 3x10,6,6 @ 385,385,365
extensions - 3x20 @ 3 plates
bulgarian split squat - 2x10 @ 90

Doobs
03-23-2010, 07:05 PM
3/23
DB bench - 3x8,6,6 @ 120
dips - 2x8 @ 90
machine flyes - 3x12 @ 100

Doobs
03-24-2010, 05:37 PM
DB curls - 3x15 @ 50
concentration curls - 2x8 @ 35,30
pinwheels - 2x10 @ 50
forearms - 2x10 @ 25 pronated, 2x15,12 @ 40 supinated

Doobs
03-26-2010, 06:48 PM
3/26
CGBP - 4x3 @ 285,275,275,265
tate press - 2x10 @ 50
1-arm cable pushdowns - 3x10 @ 60,55,50
DB front raises - 2x6 @ 55
DB side raises - 2x12 @ 35

Doobs
03-28-2010, 09:56 PM
3/27
SLDL - 4x5,3,5,5 @ 405,405,365,365
extensions - 5x20 @ 3 plates
bulgarian split squats - 2x10 @ 90
donkey calves - 3x10,10,6 @ 400

Doobs
04-11-2010, 08:20 PM
took about a week and a half off due to illness, got a couple light workouts in but not worth writing down.

Doobs
04-13-2010, 06:52 PM
Started contest prep for July 17th this week. 13.5 weeks to go. I still need to hire a coach so my routine and diet could change, but right now I'm getting ready to do UD2. I did a tension workout on Sunday and a power workout today, will start the low carb diet tomorrow afternoon.

Doobs
04-13-2010, 06:55 PM
4/13 - power
front squat - 3x10 @ 135
DB bench - 3x6 @ 110
SS w/ DB rows - 3x6 @ 130
hammer incline - 2x6 @ 2 plate +25
SS w/ pullups - 2x4,3 @ 90
goodmornings - 2x6 @ 225
SS w/ standing calves - 2x6 @ 150,200
power shrugs - 2x10 @ 315
SS w/ DB rear delts - 2x10 @ 25
CGBP - 2x6 @ 225
SS w/ DB curls - 1x5 @ 65

Doobs
04-13-2010, 06:57 PM
http://i1022.photobucket.com/albums/af348/animal8788/161.jpg
http://i1022.photobucket.com/albums/af348/animal8788/152.jpg
http://i1022.photobucket.com/albums/af348/animal8788/142.jpg

Doobs
04-14-2010, 07:13 PM
4/14
20 min on the bike
crunches - 3x10 @ 20
DB side bends - 2x10 @ 80

Doobs
04-15-2010, 07:16 PM
4/15 - depletion
extensions - 3x15 @ 3 plates
leg curls - 3x15 @ 130,110,80
BB bench - 3x15,12,10 @ 185,155,135
cable rows - 3x15 @ 140,140,120
side raises - 2x15 @ 25
standing calves - 3x15 @ 120
cable curls - 2x15 @ 100
pushdowns - 2x15 @ 150

extensions - 3x15 @ 3 plates
leg curls - 3x15 @ 80
hammer bench - 3x15 @ 1, 1+25, 1 plate
cable rows - 3x15 @ 120
side raises - 2x15 @ 25
standing calves - 3x15 @ 120
cable curls - 2x15 @ 100
pushdowns - 2x15 @ 120,100

Doobs
04-17-2010, 01:06 AM
4/16 - depletion
extensions - 3x15 @ 3 plates
SLDL - 3x15 @ 225
hammer incline - 3x15 @ 1 plate +25
pulldowns - 3x15 @ 180,160,140
front raises - 2x15 @ 35
standing calves - 2x15 @ 100
hammer curls - 2x15 @ 50
pushdowns - 2x15 @ 130

extensions - 3x15 @ 3 plates
SLDL - 3x15 @ 185
hammer incline - 3x15 @ 1 plate +10
pulldowns - 3x15 @ 120
front raises - 2x15 @ 35
standing calves - 1x15 @ 100
hammer curls - 1x15 @ 40
pushdowns - 1x15 @ 130

Doobs
04-19-2010, 01:06 AM
4/18 - tension
leg press - 2x10 @ 3 plates
bulgarian split squat - 2x10 @ 100
extensions - 2x12 @ 4 plates
leg curls - 2x8 @ 180
DB bench - 2x6,5 @ 115
cable rows - 2x12 @ 180
hammer incline - 2x6 @ 3 plates
chins - 2x8,7 @ 25
side raises - 2x8 @ 40
front raises - 1x8 @ 45
DB curls - 2x6 @ 60,55
overhead extensions - 2x12,8 @ 85

Doobs
04-21-2010, 06:03 PM
4/20 - power
front squat - 2x6 @ 185
BB bench - 2x4 @ 275,285
ss w/ BB rows - 2x5 @ 245
DB incline - 2x6 @ 90,100
ss w/ neutral-grip pullups - 2x3 @ 90,115
goodmornings - 2x6 @ 225
ss w/ standing calves - 2x6 @ 220
power shrugs - 2x8 @ 365
ss w/ DB rear delts - 2x10 @ 30
DB extensions - 2x6 @ 65
ss w/ DB curls - 2x5 @ 65

Doobs
04-22-2010, 03:41 AM
4/21
20 min on the bike
crunches - 3x10 @ 25
DB side bends - 2x10 @ 90

Doobs
04-23-2010, 01:56 PM
4/22 - depletion
extensions - 6x15 @ 170
leg curls - 6x15 @ 120,100,80,80,70,70
hammer BP - 6x15 @ 2,1+25,1,1,1,1 plate
side raises - 4x15 @ 25
cable rows - 6x15 @ 140,140,120,120,100,100
standing calves - 4x15 @ 120,120,100,100
DB curls - 4x15 @ 40
pushdowns - 4x15 @ 150

Doobs
04-24-2010, 01:15 PM
4/23 - depletion
extensions - 6x15 @ 3 +25 plates
SLDL - 6x15 @ 245,245,245,225,225,225
DB incline - 6x12 @ 70,60,50,50,50,50
pulldowns - 6x15 @ 150,130,120,110,100,100
DB shrugs - 4x15 @ 75,75,70,70
DB front raises - 2x15 @ 30
standing calves - 4x15 @ 120,120,100,100
DB curls - 2x15,10 @ 45
pushdowns - 4x15 @ 150,150,130,110
forearms - 2x10 @ 20 pronated, 2x10 @ 40 supinated

Doobs
04-25-2010, 04:12 PM
4/24
20 min on the bike
crunches - 3x10 @ 25
saxon side bends - 2x10 @ 20

Doobs
04-27-2010, 03:39 AM
4/25 - tension
extensions - 3x12 @ 3+25
bulgarian split squat - 2x8,7 @ 110
leg curls - 3x12 @ 180
standing calves - 3x12 @ 200,180,180
DB bench - 2x6 @ 115,105
cable rows - 2x12 @ 200
hammer incline - 2x8 @ 3 plates
chins - 2x8 @ 45
side raises - 2x8 @ 40
front raises - 1x8 @ 45
DB curls - 2x5 @ 60
DB extensions - 2x8 @ 60

Doobs
04-27-2010, 05:09 PM
4/27 - power
front squat - 2x5 @ 225
BB bench - 2x3,4 @ 285,274 (i think last weeks was garbage because of the spotter)
ss w/ BB rows - 2x5 @ 255
DB incline - 2x7 @ 100
ss w/ neutral-grip chins - 2x1,4 @ 135,90
DB extensions - 2x5 @ 70
ss w/ hammer curls - 2x5 @ 70
goodmornings - 2x6 @ 245
ss w/ standing calves - 2x6 @ 240
power shrugs - 2x6,8 @ 385
ss w/ DB rear delts - 2x8 @ 30

Doobs
04-30-2010, 06:00 AM
4/29 - depletion
extensions - 6x15 @ 3+25
SLDL - 6x15 @ 265,265,245,245,225,225
standing calves - 4x15 @ 120,100,80,60
DB bench - 6x15 @ 75,75,65,55,45,45
cable rows - 6x15 @ 160,160,140,120,100,100
front raises - 2x15 @ 30
side raises - 2x15 @ 30
BB curls - 4x12,12,15,15 @ 90,70,50,50
pushdowns - 4x15 @ 70

Doobs
05-02-2010, 03:37 PM
4/30 - depletion
extensions - 6x15 @ 3+25
leg curls - 6x15 @ 120,120,100,100,80,80
seated calves - 4x15 @ 2,2,1,1
DB incline - 6x15 @ 65,60,55,50,45,45
pulldowns - 6x15 @ 140,140,130,120,110,100
DB shrugs - 4x15 @ 75
DB rear delts - 2x15 @ 25,20
DB curls - 4x15 @ 45,45,40,35
pushdowns - 4x15 @ 70

Doobs
05-02-2010, 03:38 PM
5/1
30 min on the bike
crunches - 3x10 @ 30
saxon side bends - 2x10 @ 15

Doobs
05-02-2010, 08:28 PM
5/2 - tension
extensions - 2x12 @ 4
BSS - 2x7 @ 110
leg curl - 2x6 @ 190,170
donkey calves - 3x6 @ 400
DB bench - 2x8 @ 105
cable rows - 2x6 @ 220
hammer incline - 2x12,8 @ 3
chins - 2x8,7 @ 55
side raises - 2x10 @ 40
front raises - 1x8 @ 45
hammer curls - 2x8 @ 55
DB extensions - 2x8 @ 55

Doobs
05-04-2010, 08:53 PM
5/4 - power
front squat - 2x3 @ 245
DB incline - 2x6 @ 105
ss w/ chins - 2x3 @ 100
DB bench - 2x6,8 @ 105
ss w/ DB rows - 2x5 @ 140
SLDL - 2x3,5 @ 365
ss w/ donkey calves - 2x10 @ 400
DB curls - 2x6 @ 65
ss w/ DB CG incline - 2x8 @ 80

Doobs
05-06-2010, 07:07 PM
5/6 - depletion
extensions - 6x15 @ 4
SLDL - 6x15 @ 245
donkey calves - 4x15,12,10,10 @ 300,280,240,240
hammer incline - 6x15,15,12,10,15,15 @ 2,2,1+25,1+25,1,1
cable rows - 6x15 @ 140,140,140,140,120,120
front raises - 2x15 @ 35
side raises - 2x15 @ 30
DB curls - 4x10 @ 45,40,35,35
pushdowns - 6x15,15,12,12 @ 80,80,75,70

Doobs
05-07-2010, 08:50 PM
5/7 - depletion
extensions - 6x15 @ 4
leg curls - 6x15,15,15,12,12,12 @ 140,140,120,120,100,100
seated calves - 4x15 @ 1
DB bench - 6x15,15,15,12,12,15 @ 75,75,75,65,65,65
pulldowns - 6x15 @ 140,140,140,120,120,120
DB shrugs - 4x15 @ 80
DB rear delts - 2x15 @ 25
DB curls - 3x15 @ 40,40,35
pushdowns - 3x15 @ 70,70,60

Doobs
05-09-2010, 08:24 PM
5/9 - tension
extensions - 2x12 @ 4+25
leg curls - 2x6 @ 180
standing calves - 2x6 @ 220
DB bench - 2x8,7 @ 110
BB rows - 2x12 @ 185
BB incline - 2x6 @ 185
neutral-grip chins - 2x5 @ 70
front raises - 1x8 @ 45
side raises - 1x8 @ 40
cable curls - 2x10 @ 150
pushdowns - 2x6 @ 70

Doobs
05-11-2010, 11:39 PM
5/11 - power
front squat - 2x5,3 @ 245
DB bench - 2x7 @ 115
DB rows - 2x5 @ 145
DB incline - 2x6 @ 100
chins - 2x4 @ 90
DB shrugs - 3x12,8,8 @ 95,105,105
hammer curls - 2x5 @ 70
CGBP - 2x6 @ 225

Doobs
05-12-2010, 10:34 PM
5/12
30 min on the bike
crunches - 3x10 @ 30
saxon side bends - 2x10 @ 10

Doobs
05-14-2010, 06:06 PM
5/14 - AM - depletion
BB bench - 6x15 @ 155,155,155,155,135,135
cable rows - 6x15 @ 140
DB shrugs - 4x15 @ 80,80,75,75
hammer incline - 6x15 @ 1+25
pulldowns - 6x15 @ 140,140,130,130,120,110
bent DB shrugs - 4x10 @ 45
DB front raises - 4x15 @ 35
DB side raises - 4x15 @ 30,30,25,20

Doobs
05-14-2010, 10:21 PM
5/14 - PM - depletion
extensions - 6x15 @ 4
SLDL - 6x15 @ 245
leg press - 6x15 @ 2
standing calves - 4x15,15,12,12 @ 100
leg curls - 6x15 @ 100,100,90,80,70,60
seated calves - 4x15 @ 2,2,1+20,1+10

overhead extensions - 4x15 @ 70,70,60,60
DB curls - 4x15 @ 40,40,35,35
pushdowns - 4x15 @ 60
pinwheels - 4x15 @ 35,35,35,30
forearms - 2x15,10@ 15 pronated, 2x8 @ 40 supinated

Doobs
05-16-2010, 06:34 PM
5/16 - tension
extensions - 2x12 @ 5
reverse hypers - 2x10 @ 80
BSS - 2x6 @ 110
donkey calves - 2x10 @ 400
DB bench - 2x9,6 @ 110
BB rows - 2x10 @ 205
BB incline - 2x8,7 @ 185
neutral-grip chins - 2x5,4 @ 70
DB front raises - 1x9 @ 45
DB side raises - 1x9 @ 40
DB curls - 2x6 @ 60
pushdowns - 2x6 @ 80

Doobs
05-19-2010, 01:02 PM
5/19 - power
front squat - 2x3 @ 255
DB bench - 2x6 @ 120
ss w/ DB rows - 2x5 @ 150
SLDL - 2x5 @ 385
ss w/ standing calves - 2x6 @ 260
DB incline - 2x6 @ 105
ss w/ chins - 2x3.5 @ 100
DB shrugs - 2x10 @ 110
hammer curls - 2x4,5 @ 70,65
ss w/ CGDB incline - 2x6 @ 85

Doobs
05-22-2010, 03:59 PM
5/21 - low volume workout for off half-week
front squat - 2x10,8 @ 185
BB bench - 2x6 @ 255
pullups - 2x5 @ 60
DB shrugs - 2x10 @ 115
goodmornings - 2x10 @ 185
machine flyes - 2x8 @ 150,140

Doobs
05-22-2010, 04:00 PM
5/22
25 min on the bike
crunches - 3x10 @ 35
saxons - 2x10 @ 15
woodchops - 2x10 @ 30

Doobs
05-23-2010, 03:22 PM
5/23
10 laps in the pool

Doobs
05-25-2010, 07:34 AM
5/24 - depletion
extensions - 6x15 @ 4
SLDL - 6x15 @ 245
standing calves - 4x15 @ 120,120,100,100
hammer incline - 6x15 @ 2,2,2,1.25,1.25,1.,25
cable rows - 4x15 @ 160,160,140,140
DB shrugs - 4x15 @ 85
front raises - 2x15 @ 35
DB curls - 4x15 @ 40,40,35,35
pushdowns - 3x15 @ 75

Doobs
05-25-2010, 04:29 PM
5/25 - depletion
extensions - 6x15 @ 4+25
seated calves - 4x15 @ 2
leg curls - 6x15 @ 120,120,120,110,110,100
BB bench - 6x15,15,15,10,10,10 @ 155,155,155,135,135,135
pulldowns - 6x15 @ 140,140,140,120,120,120
bent shrugs - 3x10 @ 45
side raises - 2x15 @ 30
overhead extensions - 3x15 @ 70
pinwheels - 3x15 @ 45

Doobs
05-28-2010, 03:49 PM
5/26
10 laps in the pool

Doobs
05-28-2010, 03:53 PM
5/27 - tension
extensions - 2x12 @ 5
leg curls - 2x10,8 @ 180
bulgarian split squat - 2x10,8 @ 110
donkwy calves - 2x10 @ 435
DB bench - 2x8,6 @ 110
BB rows - 2x10 @ 215
BB incline - 2x10,8 @ 185
pullovers - 2x10 @ 90
DB front raises - 2x8 @ 50
DB side raises - 2x8 @ 40
DB curls - 2x8 @ 55
pushdowns - 2x12 @ 85,95

Doobs
05-30-2010, 01:21 AM
5/29 - power
front squat - 2x1,2 @ 265,245
BB bench - 3x2,3,3 @ 275,285,285
ss w/ BB rows - 2x4 @ 275
SLDL - 2x5 @ 405
ss w/ standing calves - 2x6,5 @ 260
DB incline - 2x6 @ 105
ss w/ chins - 2x3 @ 110
DB shrugs - 2x7 @ 130
ss w/ DB front raises - 2x5 @ 55
DB curls - 2x6 @ 60
ss w/ DBCG inline - 2x5 @ 90

Doobs
06-04-2010, 10:25 AM
5/30
12 laps in the pool

Doobs
06-04-2010, 10:28 AM
5/31 - depletion
extensions - 6x15 @ 5 plates
SLDL - 6x15 @ 255
standing calves - 4x15 @ 100
DB bench - 6x15 @ 70
hammer incline - 6x15 @ 1+25
DB front raises - 4x15 @ 35,35,30,30
overhead extensions - 4x15 @ 80,80,70,60
pushdowns - 4x15 @ 60

Doobs
06-04-2010, 10:32 AM
6/1 - depletion
extensions - 6x15 @ 5
leg curls - 6x15 @ 100,100,100,100,90,80
seated calves - 4x15 @ 2+10,2+10,2,2
cable rows - 6x15 @ 160,160,160,140,140,140
DB shrugs - 4x15 @ 85
pulldowns - 4x15 @ 140
DB rear delts - 2x15 @ 30
DB curls - 4x15 @ 45,45,40,40
pinwheels - 4x15 @ 45
forearms - 2x10 @ 20 pronated, 45 supinated

Doobs
06-04-2010, 10:33 AM
6/2
35 min on the bike
crunches - 3x10 @ 35
saxons - 3x10 @ 15

Doobs
06-04-2010, 10:35 AM
6/3 - tension
extensions - 2x12 @ 5+25
leg curls - 2x8,6 @ 190
standing calves - 2x6 @ 220
DB incline - 2x6,5 @ 105
pullups - 2x8 @ 45
BB decline - 2x10 @ 225
DB shrugs - 2x10 @ 110
side raises - 2x6 @ 45
DB curls - 2x10,8 @ 55
pushdowns - 2x12 @ 100

Doobs
06-06-2010, 01:50 PM
6/5 - power
front squat - 2x5,4 @ 245
BB bench - 2x5 @ 275
ss w/ neutral-grip chins - 2x3 @ 125
SLDL - 2x3 @ 435
ss w/ standing calves - 2x6,4 @ 280
DB incline - 2x7,6 @ 100
ss w/ DB rows - 2x6 @ 140
DB front raises - 1x6 @ 50
DB side raises - 1x6 @ 45
hammer curls - 2x6 @ 65
ss w/ CGBP - 2x7 @ 225
standing cable abs - 2x10 @ 90

Doobs
06-08-2010, 05:30 AM
6/6
35 min on the bike
saxons - 3x10 @ 15
wood chops - 2x10 @ 50

Doobs
06-08-2010, 06:01 AM
6/7 - depletion
extensions - 6x15,15,12,12,12,15 @ 5+25,5+25,5+25,5,4+25,4
SLDL - 6x15 @ 265
DB bench - 6x15,15,12,12,12,15 @ 70,70,70,65,65,60
cable rows - 6x15 @ 160,160,160,140,140,140
DB shrugs - 4x15 @ 100
DB front raises - 2x15 @ 40
DB curls - 4x15,12,12,15 @ 40,40,35,30
overhead extensions - 4x15,15,10,10 @ 70

Doobs
06-10-2010, 09:41 AM
6/8 - depletion
extensions - 6x15 @ 5
leg curls - 6x15 @ 100
seated calves - 4x15,15,12,12 @ 2+10
hammer incline - 6x15 @ 1+30
pulldowns - 6x15 @ 140, 3 overhand, 3 underhand
cable bent shrugs - 4x15 @ 100
DB side raises - 2x15 @ 35
pinwheels - 4x15 @ 40
pushdowns - 4x15 @ 70
forearms - 2x12 @ 20 pronated, 2x15 @ 45 supinated

Doobs
06-10-2010, 09:42 AM
6/9
35 min on the bike
crunches - 3x10 @ 40
saxons - 2x10 @ 20
woodchops - 2x10 @ 60

Doobs
06-11-2010, 11:24 PM
6/10 - tension
extensions - 2x12 @ 6
leg curls - 2x10,8 @ 190
standing calves - 2x10,8 @ 260
DB bench - 2x10 @ 100
pullups - 2x8 @ 55
DB shrugs - 2x10 @ 130
machine flyes - 2x8 @ 150
DB rows - 2x6 @ 120
DB side raises - 1x10 @ 40
DB front raises - 1x10 @ 45
DB curls - 2x12 @ 50
kickbacks - 2x10 @ 25

Doobs
06-12-2010, 08:08 PM
6/12 - power
front squat - 2x6 @ 225
DB incline - 2x8,6 @ 105
ss w/ chins - 2x5,4 @ 100
goodmornings - 2x8 @ 225
ss w/ smith shrugs - 2x10 @ 3
BB bench - 2x4 @ 275
ss w/ DB rows - 2x8,6 @ 140
DB front raises - 1x6 @ 55
DB side raises - 1x6 @ 50
ez bar curls - 2x6 @ 115,135
ss w/ CGBP - 2x7 @ 235
standing cable abs - 2x10 @ 100

skipped bulgarian split squats on friday because of knee pain and hoped it would be better today, but i had to go lighter than i wanted on front squats. hopefully it can hold up for 5 weeks.

Doobs
06-14-2010, 02:38 AM
6/13
15 laps in the pool

Doobs
06-15-2010, 12:57 AM
6/14 - depletion
extensions - 6x15 @ 5+25
SLDL - 6x15 @ 265
standing calves - 4x15 @ 120
DB bench - 6x15 @ 75,75,65,65,55,55
cable rows - 6x15 @ 160,160,140,140,140,140
DB shrugs - 4x15 @ 105
DB side raises - 2x15 @ 35
DB curls - 4x15 @ 40,40,35,35
overhead extensions - 4x15 @ 75,75,65,65

Doobs
06-17-2010, 08:38 PM
6/15 - depletion
extensions - 6x15 @ 5+25
leg curls - 6xs15 @ 110
seated calves - 4x15 @ 2+10
hammer incline - 6x15 @ 1+35
pulldowns - 6x15 @ 160,160,160 overhand, 160,150,150 underhand
cable bent shrugs - 3x15 @ 120
DB front raises - 2x15 @ 40
bar curls - 4x15 @ 80
pushdowns - 4x15,15,10,10 @ 90,90,80,70

Doobs
06-17-2010, 08:44 PM
6/16
40 min on the bike
crunches - 3x10 @ 40
saxons - 2x10 @ 20
woodchops - 2x10 @ 70

Doobs
06-17-2010, 11:17 PM
6/17 - tension
iso extensions - 2x12 @ 1+25,1+35
leg curls - 2x10,8 @ 190
BSS - 2x8 @ 110
donkey calves - 2x12,8 @ 400
decline BB bench - 2x12,10 @ 225
pullups - 2x7,6 @ 65
DB shrugs - 2x10 @ 135
DB front raises - 1x8 @ 50
DB side raises - 1x8 @ 45
DB curls - 2x8 @ 55
kickbacks - 2x15 @ 20

Doobs
06-20-2010, 04:01 PM
6/19 - power
back squat - 3x6 @ 275
DB incline - 4x5,5,6,6 @ 110,110,100,100
ss w/ chins - 4x1 (fail), 4,4,3 @ 135,90,90,90
smith shrugs - 3x12 @ 3+25
ss w/ standing calves - 2x6 @ 300
DB front raises - 1x5 @ 60
DB side raises - 1x5 @ 55
ez bar curls - 2x6 @ 135
ss w/ CGBP - 2x5 @ 245
standing cable abs - 3x12 @ 110

Doobs
06-24-2010, 09:13 PM
6/21
back squat - 2x6 @ 275
leg curl - 2x8 @ 150
DB bench - 2x5 @ 115
DB rows - 2x8 @ 130
side raises - 2x8 @ 45
DB curls - 2x8 @ 50
pushdowns - 2x8 @ 110
saxons - 2x10 @ 20

Doobs
07-01-2010, 01:13 PM
6/29
squat - 2x7,6 @ 275
leg curl - 2x8,10 @ 150
donkey calves - 2x10 @ 400
DB bench - 2x6 @ 110
front lever pullovers - 2x8
smith shrugs - 2x10 @ 4
side raises - 1x8 @ 40
DB curls - 2x10 @ 50
1-arm OH ext - 2x10 @ 30

Doobs
07-21-2010, 09:32 PM
7/20
back squat - 2x12 @ 225
BSS - 2x8 @ 100
iso ext - 2x10 @ 2
standing calves - 2x8,6 @ 300
standing cable abs - 2x10 @ 110

Doobs
07-23-2010, 07:53 PM
7/21
BB incline - 2x10,8 @ 185
chins - 2x5 @ 70
smith shrugs - 2x10 @ 4
machine flyes - 2x8,6 @ 150
DB front raises - 1x8 @ 50
DB rear delts - 1x10 @ 30
hammer curls - 1x8 @ 55
overhead ext - 1x10 @ 90

Doobs
07-25-2010, 11:33 AM
7/23
front squat - 2x6 @ 225
SLDL - 2x8 @ 365
iso ext - 2x20 @ 2
donkey calves - 1x8 @ 445

Doobs
07-29-2010, 12:17 PM
7/25
DB bench - 2x8 @ 110
chest-supported rows - 2x6 @ 3+35
smith shrugs - 2x10 @ 4
machine flyes - 2x8 @ 150
DB pullovers - 2x10 @ 90
DB side raises - 1x8 @ 45
DB rear delts - 1x8 @ 30
overhead ext - 2x8 @ 90
DB curls - 1x8 @ 50

Doobs
07-29-2010, 12:22 PM
7/27
squat - 3x8 @ 225
BSS - 2x8 @ 100
extensions - 2x15
leg press calves - 2x15
saxons - 2x10 @ 15

Doobs
07-29-2010, 12:37 PM
7/28
BB incline - 3x8,8,6 @ 195
chins - 2x6,5 @ 75
smith shrugs - 3x10 @ 4
DB rows - 1x6 @ 130
machine flyes - 2x8
DB front raises - 1x8 @ 50
DB rear delts - 1x10 @ 30
OH extensions - 2x8 @ 95
hammer curls - 2x8 @ 55

Doobs
08-03-2010, 06:35 PM
7/30
front squat - 2x6,5 @ 225
SLDL - 2x6 @ 365
extensions - 2x15
crunches - 3x10 @ 25

Doobs
08-03-2010, 06:40 PM
8/1
DB bench - 3x8,8,6 @ 110
chest-sup rows - 3x5 @ 4
DB shrugs - 2x10 @ 140
pullups - 2x8 @ 45
machine flyes - 2x10,8 @ 150
cable front raise - 1x8 @ 45
cable side raise - 1x8 @ 40
bar curls - 2x8 @ 115
kickbacks - 2x10 @ 20
forearms - 2x10 @ 20 pro, 2x10 @ 40 sup

Doobs
08-06-2010, 06:58 PM
8/3
squat - 3x8,6,6 @ 275
BSS - 2x10 @ 100
iso-ext - 2x15 @ 2+10
standing calves - 3x8 @ 300
saxons - 2x10 @ 25

Doobs
08-06-2010, 07:00 PM
8/4
incline BB - 3x8,6,8 @ 205,205,185
chins - 3x5,4,4 @ 90
machine flyes - 1x10 @ 150
DB shrugs - 3x8 @ 150
DB side raises - 1x10 @ 45
DB rear delts - 1x10 @ 25
OH ext - 2x8,6 @ 100
hammer curls - 2x8 @ 60

Doobs
08-07-2010, 06:52 PM
8/6
front squat - 2x5 @ 245
SLDL - 3x10,8,8 @ 365
iso ext - 3x15,12,12 @ 2+20
seated calves - 2x15 @ 2
standing cable abs - 3x10 @ 110

Doobs
08-09-2010, 01:57 AM
8/8
DB bench - 3x8,6,6 @ 115
chest-sup rows - 3x6,5,5 @ 4
smith shrugs - 2x10 @ 4+10
pullups - 2x10,7 @ 45
cable flyes - 2x8 @ 110
cable front raises - 1x10 @ 45
cable side raises - 1x8 @ 40
OH ext - 2x10 @ 100
bar curls - 2x10,8 @ 115

Doobs
08-11-2010, 01:06 AM
8/10
squat - 3x5 @ 285
BSS - 3x8 @ 110
extensions - 2x15 @ 6
standing calves - 3x6 @ 320
saxons - 2x10 @ 25

Doobs
08-13-2010, 12:22 AM
8/12
incline BB - 3x8,6,6 @ 215, 215, 205
chins - 3x6,5,4 @ 90
machine flyes - 2x10,7 @ 150
DB shrugs - 2x12,10 @ 140
DB rows - 2x12,10 @ 110

Doobs
08-14-2010, 09:36 AM
8/13
front squat - 3x5,5,5 @ 255
SLDL - 3x8,6,6 @ 385
iso ext - 3x12 @ 2+25
standing calves - 2x10 @ 300
standing cable abs - 3x10,12,12 @ 110

Coke
08-14-2010, 07:05 PM
Doing your thing ever so awesomely and making great strides, likely to be a sleeper dude, lol.

Doobs
09-08-2010, 12:30 AM
Thanks. I had to take a few weeks off to deal with a shoulder problem, but I'm getting back into it.

Doobs
09-08-2010, 12:32 AM
9/6
squat - 3x3,8,8 @ 315,275,275
iso ext - 3x15 @ 2
pullthrus - 2x10 @ 120
standing calves - 2x8 @ 320

Doobs
10-05-2010, 04:14 PM
10/4
BB bench - 4x12,10,10,8 @ 225
t-bar rows - 3x10 @ 195
DB flyes - 3x10 @ 60
chins - 1x10
DB shrugs - 3x10 @ 135
DB side raises - 2x12,10 @ 40
DB rear delts - 2x10 @ 25
CGDB incline - 2x10 @ 75
DB curls - 2x8,6 @ 55
pinwheels - 2x10 @ 45

Doobs
10-06-2010, 09:54 AM
10/5
back squat - 5x1,2,2,3,3 @ 325,315,295,275,275
leg curls - 3x10 @ 160
donkey calves - 2x10 @ 400
forearms - 2x15,10 @ 20 pro, 2x10 @ 50 sup
crunches - 3x10 @ 30

Doobs
10-12-2010, 12:02 PM
10/8
DB bench - 5x10,8,8,8,8@110
pullups - 4x5 @ 80,80,70,70
machine flyes - 2x8 @ 140
smith shrugs - 3x10 @ 4
pullovers - 3x10 @ 95
DB front raises - 2x10 @ 50
DB side raises - 2x10 @ 40
hammer curls - 2x10 @ 55
1-arm OH ext - 2x5 @ 40
pushdowns - 2x15

Doobs
10-12-2010, 12:04 PM
10/10
front squat - 1x2 @ 185, stopped here because of knee pain
goodmornings - 5x10 @ 225
TKEs - 3x20
standing calves - 4x8 @ 280
forearms - 2x15 @ 20 pro, 2x12 @ 50 sup
crunches - 3x15 @ 30

Doobs
10-20-2010, 01:44 PM
10/17
DB bench - 2x8 @ 115
pullups - 2x8 @ 45
smith shrugs - 3x15 @ 3
DB front raises - 2x10 @ 50
DB side raises - 2x10 @ 40
DB preacher curls - 2x8 @ 45
OH ext - 2x15 @ 85
pinwheels - 2x10 @ 45

Doobs
10-20-2010, 01:45 PM
10/19
back squat - 3x8,6,4 @ 275
SLDL - 2x10 @ 275
iso ext - 3x15,15,12 @ 2
standing calves - 1x8 @ 300
crunches - 3x15 @ 30

Coke
10-20-2010, 08:43 PM
Nice flow going with the efforts man.

Doobs
10-22-2010, 01:11 PM
10/21
BB incline - 4x6 @ 215
t-bar rows - 4x6 @ 220
DB shrugs - 2x10 @ 140
DB extensions - 4x8 @ 60,60,50,50
DB rear delts - 2x10 @ 25
DB curls - 2x8 @ 55

Doobs
10-24-2010, 02:51 PM
10/23
front squat - 3x6 @ 205
leg curls - 4x12 @ 150
donkey calves - 5x10 @ 400
iso ext - 2x15 @ 2+5
crunches - 2x15 @ 30

Doobs
10-27-2010, 03:17 PM
1026
DB bench - 4x10,8,7,6 @ 115
pullups - 3x8,6,8 @ 55,55,45
smith shrugs - 4x15 @ 315
DB front raises - 2x12,10 @ 50
DB side raises - 2x10 @ 40
OH ext - 3x15,15,10 @ 90
DB preacher curls - 2x10 @ 45

SLDL - 2x10 @ 95

Doobs
10-29-2010, 03:29 PM
10/28
back squat - 4x7,6,5,4 @ 275
SLDL - 4x8 @ 275
iso ext - 6x12,12,12,12,10,8 @ 2+10
donkey calves - 3x10 @ 445
crunches - 3x15 @ 15

Doobs
11-01-2010, 10:50 AM
10/31
BB incline - 4x8,8,6,5 @ 215
t-bar rows - 4x8,8,7,6 @ 220
DB shrugs - 3x12,12,10 @ 140
DB rear delts - 2x12 @ 25
cable flyes - 2x10 @ 70
offset pullups - 2x8
DB ext - 4x10 @ 60,60,50,50
DB curls - 2x10,8 @ 55
grip work

Doobs
11-04-2010, 07:58 AM
11/3
front squat - 4x8,7,6,6 @ 205
iso ext - 4x15,12,10,8 @ 2+10
leg curls - 4x15,15,12,12 @ 160
standing calves - 4x6 @ 340
rear delt rows - 2x10 @ 40
crunches - 4x15 @ 30

Doobs
11-06-2010, 03:32 PM
11/5
DB bench - 4x8,6,6,6 @ 120
pullups - 4x5 @ 70
smith shrugs - 4x15 @ 335
DB front raises - 2x10,8 @ 55
DB preacher curls - 2x10 @ 45
oh ext - 2x10 @ 100
pinwheels - 2x10 @ 50
pushdowns - 2x10 @ 70,60

Doobs
11-08-2010, 11:06 AM
11/7
SLDL - 5x5,5,3,5,5 @ 365,405,405,365,365
iso ext - 6x15,15,15,15,15,12 @ 2+10
TKEs - 3x20
donkey calves - 2x10 @ 490
forearms - 2x15,12 @ 20 pro, 2x12 @ 45 sup

Doobs
11-10-2010, 10:09 AM
11/9
BB incline - 4x6x6x5x3 @ 225
DB rows - 4x8 @ 120
DB shrugs - 5x15,12,10,10,10 @ 130
DB rear delts - 2x10 @ 25
cable flyes - 2x10 @ 110
offset pullups - 2x6
DB ext - 2x10 @ 60
DB curls - 2x6 @ 60

Doobs
11-15-2010, 11:06 AM
11/12
SLDL - 4x8 @ 315
front squat - 3x7,6,5 @ 215
extensions - 6x15
donkey calves - 4x10
crunches - 3x20 @ 25

Doobs
11-16-2010, 11:06 AM
11/15
BB incline - 3x10
pullups - 3x5
shrugs - 3x15
flyes - 2x10 @ 50
1-arm OH ext - 2x10 @ 35
DB curls - 2x15,12 @ 50

Doobs
11-18-2010, 08:12 AM
11/17
back squat - 6x5,5,5,5,4,4 @ 295
standing calves - 5x7,6,6,5,5 @ 360
forearms - 2x15 @ 20 pro, 2x12 @ 45 sup
crunches - 3x10 @ 35

Doobs
11-23-2010, 09:22 AM
11/22
front squat - 3x5 @ 225
BSS - 3x10 @ 100
hypers - 2x10 @ 50
extensions - 4x15
crunches - 3x15 @ 35

Doobs
11-29-2010, 01:22 PM
11/28
SLDL - 3x8 @ 365
iso ext - 4x15 @ 2
TKEs - 3x20
standing calves - 2x6 @ 360
forearms - 2x8 @ 25 pro, 2x10 @ 45 sup
crunches - 3x15 @ 30

Doobs
12-01-2010, 11:04 AM
11/30
DB bench - 3x8,8,6 @ 120
DB rows - 2x10 @ 120
DB shrugs - 3x10 @ 130
DB side raises - 2x8 @ 45
DB ext - 2x10 @ 55
hammer curls - 2x6 @ 60

Doobs
12-07-2010, 12:19 PM
12/2
hurt back warming up on squats

Doobs
12-07-2010, 12:20 PM
12/6
BB incline - 3x6,5,4 @ 225
pullups - 3x5,5,4 @ 90
DB shrugs - 3x15 @ 130
DB ext - 3x10,10,7 @ 60
DB front raises - 2x10 @ 45
DB preacher curls - 2x10 @ 45

Doobs
12-08-2010, 12:18 PM
12/7
BSS - 2x15,12 @ 100
standing calves - 3x8
extensions - 3x30
leg curls - 3x20

Doobs
12-10-2010, 11:44 PM
12/10
DB bench - 3x9,8,8 @ 120
DB rows - 3x10 @ 120
cable flyes - 2x10 @ 110
smith shrugs - 4x10 @ 3
DB pullovers - 2x10 @ 100
pushdowns - 2x10 @ 95
cable curls - 2x20 @ 110

Doobs
12-11-2010, 10:48 PM
12/11
front squat - 2x8 @ 225
iso ext - 3x10 @ 2+25
leg curls - 4x10 @ 160
donkey calves - 3x10,10,8 @ 490
forearms - 2x10 @ 25 pro, 2x10 @ 50 sup
crunches - 2x15 @ 35

Doobs
12-14-2010, 04:59 PM
12/13
BB incline - 3x8,7,5 @ 225
chins - 3x6,6,5 @ 90
DB shrugs - 2x10 @ 135
DB front raises - 2x8,6 @ 55
1-arm OH ext - 2x10 @ 40

Doobs
12-15-2010, 12:57 PM
12/14
BSS - 3x10 @ 120
iso ext - 6x10,10,10,10,8,8 @ 2+25
TKEs - 3x20
SLDL - 2x10 @ 95
donkey calves - 4x10,10,10,8 @ 490
saxons - 2x10 @ 10