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Commute
02-20-2008, 09:46 AM
2/20/08 - It begins!
So as I stated when I joined the site a while back, I am trying to drop weight in order to look good for my wedding at the end of May 08. The Fiance and I are bustin hump in the gym (even though she's already super lean & HoT). I started this at 6'4'' 262. I hold weight well as I played football (DE) in college at 273.

Last week I started my first Cutting cycle. After 9 months of tracking everything I have been eating, I have a good handle on what I'm putting in and how that affects my body. I can't get to fitday at work so it's back to MS excel. I lowered the intake and now bring my lunch to work. My schedule and eating looks something like this right now:

Meal 1 (6AM) - Breakfast bar (10g protein) Eat in the car as I race to the train.
Commute to work (6-8:45)
Meal 2 (9AM) - Pure Protein Bar (29-32g Protein) Hot Rox Ex (2)
Meal 3 (12:00PM) - Chicken w/grilled onions (40-45g Protein)
Meal 4 (3:00PM) - Protein Shake or Bar (29-50g Protein) Hot Rox Ex (1-2)
Meal 5 (6:00PM) - Raw almonds (20g Protein)
Commute Home and to gym (5:30-7:15)
Lifting (Light Cardio and weights)
Meal 6 (8:30-9PM) - Depends... Shake / leftover chicken, etc

I added Hot RoX Extreme to my diet 2/11/08 and by 2/17/08 I went from 262pds. -> 251pds. This isn't a big deal for me as I usually fluctuate 4-5pds a weekend depending on what I do. So the jury is out on Hot Rox for now. If I can get below 250 (which I haven't been in years) then I would agree this is working.

So far the Hot Rox has been keeping me wide awake at work (which is hard), but has left me a bit of an insomniac. I am going to cut down on my afternoon dose to see if I can get more sleep as my body needs it.

I am also taking Fish Oil as I've read so much about it in the threads here. That coupled with BCAA's before and afer workout (Worked great for me in the past). Also my GNC Multivitamin to get the day started.

I'll check back in next week to share if I broke sub 250.

Goals by May 31st (235pds)

killxswitch
02-20-2008, 10:18 AM
Good luck with your goals, and congrats on getting married.

Commute
02-21-2008, 07:39 AM
Last night was almost a waste at the gym as I was running off of 4 hrs of sleep and wasn't nearly as into being in the gym as I wanted to be. I remedied that quick by getting to bed real early last night so I hope todays back workout goes better.

Was still 251 at the gym... got a ways to go!

Commute
02-22-2008, 08:53 AM
After getting some good sleep on Wed night I was feeling up to working my back pretty hard. I'm trying to do lighter wieght for good reps to help with my weight goal. This is what I got accomplished:

BENT OVER ROWS - wide grip (using 45pd. bar)
95x10
105x10
125x10
145x10

HAMMER STRENGTH ROWS (weight per hand - underhand grip)
50x10
60x10
60x10
70x10

CLOSE GRIP SEATED ROW
120x10
140x10
140x10
160x10
200x2

STANDING CABLE PULLDOWNS (single arm)
40x10
40x10
50x10
50x10

Workout went ok, nothing spectacular.

Commute
02-25-2008, 10:31 AM
So the weight is holding at 251-252... need to up cardio a bit, but not too much.

I hit up my Bi's/Tri's on Saturday with a workout I got from FLEX ala Chris Cormier. I modified it to fit into the tiem I have available to life, but it went something like this.

EZ-BAR CURLS
50x10
70x10
80x10
90x8

SEATED DB CURLS
30x10
35x10
40x10
45x10

CABLE PUSHDOWNS
120x12
140x12
150x12
150x12

SEATED DB EXTENSIONS
65x10
65x10
70x8
80x8

ROPE HAMMER CURLS (superset)
60x10
70x10
90x10
100x10

REVERSE GRIP PUSHDOWNS - Single arm (superset)
40x10
40x10
50x10
50x10

Tri's are still killing me today and by doing this workout, I've noticed an almost immediate difference in definition and hardness of my bicep. Very cool so far. Sunday was an OFF day so tonight may be chest. I'm going to give up Incline DB Press as the front of my shoulders is vastly outgainig the rest of it. That and I do such heavy weight I am tiring myself out before I get to bench. Going to start doing declines again as I use to enjoy them.

Diet is still going well so we'll see what the scale says tonight.

Commute
02-26-2008, 08:49 AM
The Scale has betrayed me. I know you're not suppose to weigh yourself every day, but I do it just to see what's up. 254 was a step in the wrong direction. I could see if I was still eating crap, but a Granola bar, protein bar, chicken and Tuna during the day and I'm 2 pds heavier. I wish I could chalk it up to muscle... but I won't.

So despite a slow recovery from my triceps I decided to attack Chest yesterday, with mixed results:

Cardio: 1/2 mile ont he track to warm up, 10 mins hard on the bike to end the night.

Flat Bench
135x10
205x8
225x6
245x4
255x2

Incline Bench
135x10
185x8
185x6
185x6
135x8

Decline DB's
65x10
65x10
75x8
75x8
75x8

DB Fly's
35x8
40x8
45x8
20x8
20x8

I dropped weight on the last set to really drive blood into my chest. All I know is today my shoulders feel like crap because of it. Oh well, I need to get away from Fly's and do cables again.

Overall a disspointing go at it, but what can you expect with 5hrs. of sleep a night. I hate my job!!!

Commute
02-27-2008, 09:33 AM
Had to do wedding stuff last night so didn't get to the gym. What sucks about all of this is I am up at 5:30 every morning and I get home, at the earliest, 7:30 at night. The mere fact I find time to hit the gym is amazing.

Anyways, I am at a conference Thr/Fri so I won't be back in the gym til then. I need to make sure I eat healthy and don't drink too much when I am out Thr night.

My Back get assaulted when I get back on Saturday though!

Commute
03-03-2008, 11:00 AM
So... the last few days didn't go entirely as planned. So lets have a recap:

Thursday/Friday was my conference and despite being tempted with tables of desserts I stayed away entirely and ate my brains out on chicken and Steak. I did drink my face off on Thursday night, but that isn't suprising seeing as hwo my tolerance has dropped to ridiculous lows. I did manage to keep taking my Hot Rox, Fish Oil and BCAA's.

I got a shoulder workout in Thursday night at the hotel. The DB's only went to 50 so I did what I could.

SEATED DB MILITARY
50x8
50x8
50x8
50x8

SIDE RAISES
30x8
30x8
35x8
35x8

BENT OVER DB RAISES
30x8
30x8
35x8
35x8

FRONT RAISES
20x8
20x8
25x8
25x8

SHRUGS
50x12
50x12
50x12

Wasn't bad for what it was... glad I got off my ass to go lift. :thumbup:

Commute
03-03-2008, 11:08 AM
I finally got back into my gym on Sunday to weigh in and hit the weights.

After 2 days of eating all I could (good stuff though), I was down to 249pds. I have not dropped under 250 in almost 2 years. This is a good sign of things to come. People at my conference all thought I looked thinner and healthier which is the true test of this at the end of the day.

Positive attitude in hand, I decided to rock my Chest and Back.

FLAT BENCH
135x8 (warmup)
205x8
225x6
245x4 (with spot... ughhh)
135x8

DECLINE BENCH (haven't done these in forever)
135x8 (warmup)
185x8
205x8
225x8
135x8

BENT OVER BARBELL ROWS
115x8 (warmup)
165x8
165x8
165x6
115x8

SEATED LAT PULLDOWNS (TO CHEST)
120x8
140x8
160x8
160x8

INCLINE DB PEC FLYS
25x8
40x8
40x8
40x8

PULLEY PUSHDOWNS (ARMS EXTENDED/SHORT BAR)
70x8
80x8
100x8
100x8

I felt the back workout went well, but still feel like i'm spinning my wheels with chest. I need to re-examine what I'm doing here to see if I can get some movement going.

Commute
03-04-2008, 07:15 AM
Good times on Monday night... I weighed about 251 again, but pants that didn't fit me before do now and i'm at a whole different notch in my belt. :)

I decided to hit my Bi's / Tri's / Forearms :evillaugh:

E-Z BAR CURLS
80x8
80x8
90x8
100x8

SEATED DB CURLS
35x8
35x8
40x8
45x8

CABLE PUSHDOWNS
150x12
150x12
150x12
150x12

SEATED DB EXTENSIONS
70x8
70x8
80x8
85x8

ROPE HAMMER CURLS (superset)
80x12
100x12
110x12
120x12

REV GRIP TRICEP PUSHDOWNS (superset)
80x10
100x10
110x10
120x10

FOREARM CURLS (w/45pd bar)
65x25
65x25
65x25

REV FOREARM CURLS (w/35 pd bar)
35x20
35x20
35x20

Brad263
03-05-2008, 12:10 PM
Do you have legs? Why do you love machines they make everything 10 times easier and do nothing for you but waste your time. And why so much arm work?

Commute
03-06-2008, 07:58 AM
Legs are going to be this Saturday. I lift them infrequently due to back problems suffered playing college football. As I am aware they are really important, I have to limit my time doing squats and Deadlifts. I'm in pain basically every day at the gym, but it becomes almost unbearable after leg days. I wish this wasn't the case, but it's the hand life has dealt me. Since my injury I've been unable to physically walk 3 times since. One took me 3 days to recover and the other 2x took me almost 2 weeks to regain full walking motion. I've had all the ctscans ($850 w/insurance) and the options to treat my back aren't pleasant. I have to carry Oxycodone with me most of the time, just in case it goes out.

To your machine comment, I use DB, Bars and cables. Over half of each of my workouts is done with Bars and free wieghts so I'm confused why you would say that. I think I used a true "HAMMER STRENGHT" machine once last week, but that was based on a routine from FLEX magazine and I wasn't a fan so I won't be using it again. I'd avoid the lat pulldown machine, but doing pull ups is something I am working to. I don't know where else I can accomplish Close Grip Seated Rows without using a machine.

Arm work... 3 excercises for Bi's and Tri's with some quick forearm work... seems reasonable to me. In fact with this workout I've seen dramatic increases in arm appearance and strength.

Bottom line is everyone's body is different and the stuff I do, when I stick to it, works for me.

Commute
03-06-2008, 08:17 AM
So aside from having to justify myself above, I have on pants and a belt I haven't worn in years. Ultimately it would be cool to get back into the 230's but even if I don't the difference in my appearance so far has been a real positive.

I'm using this as it was intended to be "a journal" and as much as I appreciate feedback, it's hard for others to comment on things when they don't know the whole story. Before I had back problems I was benching 365, squatting 500 and Deadlifting 385. All that changed in a flash...

The 500 squat was an estimation as our coaches wanted us to load the bar with a weight we could get for 8 reps. I think I did 415x12 good ones, 2 didn't count (weren't low enough). Just clarifying.

Brad263
03-06-2008, 09:13 AM
Makes more sense now. I assumed this was another newbie jumping on here and not listening to anything anyone was saying and just doing machines and arms every single day. With your injury it makes sense. As you know deadlifts and squats are very important. Good luck rehabing and hopefully you will be able to do them again some day.

Sorry if I came off as a jerk but with a post count of 22 and your journal not showing deadlifts or squats I assumed you were just like 90% of the newbie's on here.

mickyjune26
03-06-2008, 09:27 AM
Good luck with your goals man. You should be able to hit them in time, no problem.

Commute
03-06-2008, 09:32 AM
No worries... yea I got big into lifting in HS and then was able to be noticed on the field. Being 6'4'' 255 in HS helps though. We had a cool strength coach in college and when I was 273 I looked every bit of it. Been working on my back as much as it will allow me to strengthen it so that when I get back into squats and deads I don't take a step back. I just get so suprised reading through all the other journals where people struggle to put on weight. Here I thought America was getting fatter by the day! The cut I'm currently on is tough for me, as I don't struggle to put on weight, but with my approaching deadline... I gotta get there. I only hope to take wedding photos once, so I have to make sure i'm looking good in them :)

Commute
03-07-2008, 08:25 AM
So 3/6 was shoulders day... lets see how we did shall we... I have thoughts/questions at the bottom.

INCLINE DB PRESS
80x8
90x8
90x8
90x8

STANDING MILITARY (45pd bar)
65x8
95x8
95x8
95x6

SEATED SIDE DB RAISES
25x8
25x8
25x8
25x8

BENT OVER DB (THUMBS DOWN) RAISES
20x8
20x8
20x8
20x8

SHRUGS (using DB's)
80x16
80x16
80x16
50x25

I'm not a fan of ever getting a spot even when I am going heavy. My mind tells my body to relax and don't worry the spotter will get it and I literally do much less weight. I had my lifting partner in college stand a few feet away and just watch. That worked, but late at night when I go to the gym, there's not many people to spot.

On my 3rd set of Incline DB's I went to 100's in each hand and I couldn't get them up. So I dropped to 95's and had the same problem, except that I got my right one up. So back to 90's for 2 more sets... wierd. Guess that initial spot and lift to get going would have helped. What's dissapointing is I was doing 100 for 8 a few weeks ago... must be the cuting cycle. I'm open to thoughts?

So haven't done standing military in years so I gave it a go. 95 for sets was embarassing, but it wasn't the weight that was heavy. It was my lower back yet again preventing me from getting agood push. Seated I can do 80's in each hand for sets. I'm thinking I am going to keep trying to do these and see how well the back holds up.

I dropped 5 pds in each hand for seated raises and bent over raises. Standing I can do 35's but I wanted to sit and really focus on the muscles. The thumbs down BO raises was new to me so I went light to make sure I get that pause in at the top of the motion. overall good times.

Still weighing in at 250, but it's ok as the cut is making a visual difference in the mirror and in my wardrobe. Anyways, sitting at my desk and back feels reasonable today so that's a good sign for my next shoulder routine. We'll see how it feels saturday after I return to Deads and Squatting. Don't laugh, the weight is going to be light!

Commute
03-10-2008, 07:07 AM
So as promised I got off my a$$ and tackled Squats this weekend. Back still feeling iffy from the standing military, but pain is part of life. Here's a look at my leg workout. I was a bit all over the place, but wanted to hit em hard and fast and see what was left...

SQUATS (Super light, just to test the back, will see increases next week)
145x8
165x8
185x8
205x8

SEATED LEG EXTENSIONS (per leg)
70x8
90x8
110x8
110x8

LYING LEG CURLS
50x8
50x8
50x8

HACK SQUAT LEG PRESS (done on 45 degree incline press machine)
225x8
315x8
405x8

CALF PRESS (done on 45 degree incline press machine)
225x20
315x20
405x20

ADDUCTION MACHINE
110x15
130x12
150x9

ABDUCTION MACHINE
90X15
110X12
130X9

Probably a bit overboard for legs, so I'm open to suggestions. Squats went well and I was able to go very deep, which was suprising. Needless to say I'm a little stiff today, but I'll live. Tonight should be chest if all goes well...

Oh and the big thing was I weighted in at 247 on Sunday... lowest I've been in YEARS. Cutting has really helped... but this will be the last week for that. I'll do soem research and see how long other people cut for, but 4 weeks and 15-18 pds lost (estimated) would be a really good thing.

Commute
03-11-2008, 07:11 AM
246 last night... WooT. Chest and Back following Leg day isn't any good.

FLAT BENCH
135x8
205x8
225x6
245x4
265x2 (w/spot)

DECLINE BENCH
135x8
205x8
225x4
225x4
225x4

BENT OVER BARBELL ROWS
115x8
165x8
165x8
165x8
165x8

SEATED LAT PULLDOWNS (Cybex Machine)
120x8
130x8
100x8 (lowered weight to control it more)
100x8

DUMBELL FLYS
30x8
35x8
40x8
45x8

DUMBELL ROWS
80x8
85x8
90x8
90x8

Overall not bad, but chest continues to dissapoint. I'm at my desk at work and my legs/back are not in good shape either. Looking forward to my night off tonight so I can rest up and get after it on Wednesday.

Commute
03-11-2008, 07:12 AM
So my cutting cycle is pretty much over, but thinking about going for another 2-3 weeks. I'll do some research on the site today to see how long people cut for, but it's been working... that and my diet :)

Commute
03-13-2008, 07:18 AM
I chose to conitnue my cutting cycle until I get under 240 which is slowly approaching. Aside from that, yesterday was arm day and I showed up!

EZ BAR CURLS
80X8
90X8
100X8
100X8

SEATED DB CURLS
35X8
40X8
45X8
50X8

CABLE PUSHDOWNS (dropped from 12 reps to 10 to get more out of the rest of my workout)
150X10
150X10
150X10
150X10

SEATED DB EXTENSIONS
75x8
75x8
80x8
80x8

ROPE HAMMER CURLS
90x10
100x10
110x10
120x10

REVERSE GRIP TRI PULLDOWNS
90x10
100x10
110x10
120x10

FOREARM CURLS (done standing with 45pd. bar behind me)
65x25
75x25
85x25

REVERSE FOREARM CURLS
35X20
35X20
35X20

Some mild increases overall, which I attribute to getting more sleep. Going to get shoulders in tonight and recover on Friday before I go after my legs again on Saturday. Fun times all around.

Commute
03-15-2008, 12:02 PM
On Thursaday I was a shade under 246... nice. I hit up shoulders as follows

STANDING MILITARY (45pd bar)
95x8
105x8
115x8
95x8 (back was bothering me)

SEATED SIDE DB RAISES
30x8
30x8
30x8
30x8

BENT OVER DB (THUMBS DOWN) RAISES
20x8
20x8
20x8
20x8

EZ BAR UPRIGHT ROWS (superset)
70x10
80x10

DB ARNOLD PRESS (superset)
40x10
50x10

SHRUGS (using DB's)
80x16
85x16
90x16
50x25 (slowly)

It's saturday and time for legs, but I bashed my knee on the train on Thursday night so It's a no go. I may do shoulders again to hit them real hard, then get legs in Sunday or Monday if knee is better.

Commute
03-15-2008, 03:00 PM
So shoulder workouts back to back is a bad idea. I don't think I fully recovered yet and I had wierd pains during my workout. I managed to not completely waste my time. I did play b-ball before lifting... whew... out of shape. Was 248 today... ate lunch before going tho... stupid!

INCLINE DB PRESS
80x8
85x8
85x8
90x8 (choked with 100 again, I use to do 110, stupid cutting cycle)

STANDING MILITARY (45pd bar) - used belt for 115 today... worked great on my back
95x8
95x8
95x8
115x6

SEATED SIDE DB RAISES
30x8
30x8
30x8
30x8

BENT OVER DB (THUMBS DOWN) RAISES
20x8
20x8
20x8
20x8

SHRUGS (using DB's)
80x16
85x16
90x16
50x16 (super slow)

Commute
03-17-2008, 01:47 PM
Tonight is chest and back... should be good times :)

Commute
03-18-2008, 09:08 AM
Still holding strong at 246, which is good, but not good enough. Need to double my efforts.

My boss works out like a mad man and he was telling me he does a 5x5 set for chest so I tried that out to switch things up... here it is.

FLAT BENCH (went light to test endurance, will go up to 215 or 225 next week)
135x8
205x5
205x5
205x5
205x5
205x5

DECLINE BENCH
135x8
205x5
205x5
205x5
205x5
205x5

BENT OVER BARBELL ROWS (used weight belt, back was killing me)
115x8
165x8
165x8
165x8
165x8

SEATED LAT PULLDOWNS (Maxicam Machine)
120x8
130x8
140x8
150x8

DUMBELL FLYS (strong, probably due to light bench)
35x8
40x8
50x8
55x8

DUMBELL ROWS
80x8
90x8
90x8
100x8

I ended my cutting cycle this past Friday and so far I'm still 244. 235 is close, but not close enough!

Commute
03-19-2008, 08:20 PM
Arms day... wore a belt today for the EZ-bar curls to keep my back from hurting. I don't swing the weight, but stabalizing it causes back pain.

E-Z BAR CURLS
80x8
90x8
100x8
100x8

SEATED DB CURLS
40x8
45x8
50x8
50x8

CABLE PUSHDOWNS
150x12
150x12
150x12
150x12

CLOSE GRIP BENCH (1st time in forever, went light)
135x8
145x8
155x8
165x8

REVERSE EZ-BAR CURLS
40x8
50x8
60x8
70x8

REV GRIP TRICEP PUSHDOWNS
100x10
110x10
120x10
120x10

FOREARM CURLS (w/45pd bar)
65x25
85x25
105x25

Commute
03-25-2008, 06:51 AM
So Easter weekend wasn't at all bad, but I missed the gym and didn't get much sleep. Last night (Monday 3/24) I hit the gym and did chest and back. I was able to go heavier on chest and was even down to 244pds in weight. 235 is looking like a possibility.

FLAT BENCH
135x8
215x5
215x5
215x5
215x5
215x5

DECLINE BENCH
135x8
215x5
215x5
215x5
215x5
215x5

BENT OVER BARBELL ROWS (used weight belt, back was killing me)
115x8
165x8
165x8
165x8
165x8

SEATED LAT PULLDOWNS (Maxicam Machine - Palms in bar)
120x8
130x8
140x8
150x8

DUMBELL FLYS
40x8
45x8
50x8
50x8

CLOSE GRIP SEATED ROWS
140x8
160x8
180x8
200x8

Should be shoulders tonight!

Commute
03-26-2008, 07:00 AM
Another shoulder day down and not much to report. I was stupid tired from a day of meetings and the new Beta NOX stuff in the vial tasted so bad from GNC that I thought I was going to be sick. I "Manned Up" and was able to produce the folowing.

STANDING MILITARY (45pd bar)
95x8
95x8
115x8
115x8

INCLINE DB PRESS (Military took alot out of me and my chest was burning from yesterday)
80x8
80x8
80x8

STANDING SIDE DB RAISES
30x8
30x8
30x8
30x8

BENT OVER DB (THUMBS DOWN) RAISES
25x8
25x8
25x8
25x8

EZ BAR UPRIGHT ROWS (Went light as these always irritate my left shoulder)
50X8
60X8
70X8
80X8

SHRUGS (using DB's)
80x16
80x16
80x16
55x16 (super slow)

Commute
04-01-2008, 09:24 AM
It's been a few days, but I'm between clients so that happens. I did arms back on 3/27...

E-Z BAR CURLS
80x8
90x8
100x8
100x8

SEATED DB CURLS
40x8
45x8
50x8
55x8

CABLE PUSHDOWNS (Dropped reps, I want more from the rest of my Tri workout)
150x10
150x10
150x10
150x10

CLOSE GRIP BENCH
135x8
145x8
155x8
165x8

REVERSE EZ-BAR CURLS
50x8
60x8
70x8
80x8

REV GRIP TRICEP PUSHDOWNS
100x10
110x10
120x10
120x10

Skipped forearms... I think.

Commute
04-01-2008, 09:34 AM
SQUATS (Heavier than previously... scared fiance, who was watching, when my back almost gave out and I wobbled... Belt only marginally helped)
185x8
205x8
215x8
225x8

HACK SQUAT LEG PRESS (done on 45 degree incline press machine)
245x8
335x8
425x8

CALF PRESS (done on 45 degree incline press machine)
245x20
335x20
425x20

SEATED LEG EXTENSIONS (per leg)
70x8
90x8
110x8
110x8

LYING LEG CURLS (per leg)
50x8
50x8
50x8

ADDUCTION MACHINE
110x12
130x12
150x12

ABDUCTION MACHINE
90X12
110X12
130X12

Went ok, lots of pain the next day... Good Times!

Commute
04-01-2008, 05:47 PM
Chest & Back FTW...

FLAT BENCH
135x8
225x5
225x5
225x5
225x5
225x5

DECLINE BENCH
135x8
225x5
225x5
225x5
225x5
225x5

BENT OVER BARBELL ROWS (My back is fail)
165x8
165x8
165x8
165x8

SEATED LAT PULLDOWNS (Maxicam Machine - Palms in bar)
130x8
140x8
150x8
160x8

DUMBELL FLYS
40x8
45x8
50x8
50x8

CLOSE GRIP SEATED ROWS
140x8
160x8
180x8
200x8

Bench is up and I'm still holding at 244. I plan to move up by increments of 5pds. to see how the chets grows. However, I didn't have any struggles doing 225 for either set so I think it's safe to say I can move up. We shall see...

Commute
04-03-2008, 12:21 PM
Yesterday was arms day and today when I leave my house I'll get shoulders. Legs are slated for this weekend after all the wedding stuff.

E-Z BAR CURLS
80x8
90x8
100x8
100x8

SEATED DB CURLS
40x8
45x8
50x8
55x8 (had to sway some, crap)

CABLE PUSHDOWNS (Back up to 12 reps)
150x12
150x12
150x12
150x12

CLOSE GRIP BENCH
135x8
155x8
175x8 (Form was breaking down)
155x8 (Dropped weight for 8 good reps)

REVERSE EZ-BAR CURLS
60x8
70x8
80x8
80x8

REV GRIP TRICEP PUSHDOWNS
110x10
120x10
130x10
140x10

Commute
04-07-2008, 08:36 AM
I hit up shoulders on Thursday before we left for the weekend of wedding activities. I ate too much so I'm not looking forward to the scale today.

STANDING MILITARY (45pd bar)
95x8
115x8
115x8
115x7 (Almost got 8...)

INCLINE DB PRESS (Did only 2 sets as I was spent from 3 days of lifting in a row)
80x8
80x8

STANDING SIDE DB RAISES
30x8
30x8
30x8
30x8

BENT OVER DB (THUMBS DOWN) RAISES
25x8
25x8
25x8
25x8

EZ BAR UPRIGHT ROWS (Went light as these always irritate my left shoulder)
50X8
60X8
70X8
80X8

SHRUGS (using DB's)
80x16
80x16
80x16
55x16 (super slow)

Commute
04-07-2008, 01:23 PM
Back in the gym today and down to 242. I also went up a few pounds in the stuff i'm working on so that's a plus...

FLAT BENCH
135x8
230x5
230x5
230x5
230x5
230x5

DECLINE BENCH
135x8
230x5
230x5
230x5
230x5
230x5

BENT OVER BARBELL ROWS (Scaled up today, felt better)
135x8
145x8
155x8
165x8

SEATED LAT PULLDOWNS (Maxicam Machine - Palms in bar)
140x8
150x8
160x8
160x8

DUMBELL FLYS (Cut down to 3 sets... that's all I need)
40x8
45x8
50x8

CLOSE GRIP SEATED ROWS
140x8
160x8
180x8
200x8

Various side and back work done once lifting was over...

Commute
04-08-2008, 11:36 PM
4/9 - hit up shoulders out in Cali...

STANDING MILITARY (45pd bar)
95x8
115x8
115x8
115x8 (WooT)

INCLINE DB PRESS (Did only 2 sets as I was spent from 3 days of lifting in a row)
80x8
80x8
80x8

STANDING SIDE DB RAISES
30x8
30x8
30x8
30x8

BENT OVER DB (THUMBS DOWN) RAISES
25x8
25x8
25x8
25x8

EZ BAR UPRIGHT ROWS - Superset
70X8
80X8
90X8

SHRUGS (using DB's) - Superset
80x16
80x16
80x16
55x16

Commute
04-13-2008, 10:58 AM
After a short week in California on business, I hit up arms on about 4 hrs of sleep. It went ok...

E-Z BAR CURLS
80x8
90x8
100x8
100x8

SEATED DB CURLS
40x8
45x8
50x8
55x8

CABLE PUSHDOWNS
150x12
150x12
150x12
150x12

CLOSE GRIP BENCH
135x8
155x8
175x8
155x8

REVERSE EZ-BAR CURLS (cut it to 3 sets...)
60x8
70x8
80x8

REV GRIP TRICEP PUSHDOWNS
110x10
120x10
130x10
140x10

FOREARM CURLS (w/45pd bar)
65x25
85x25
105x25

Back is all mesed up from small seats on the plane... Going to try to get legs done on Monday in CA.

Commute
04-13-2008, 03:02 PM
FLAT BENCH
135x8
235x5
235x5
235x5
235x5
235x5

DECLINE BENCH
135x8
235x5
235x5
235x5
235x5
235x5

BENT OVER BARBELL ROWS (Scaled up today, heavier ftw)
135x8
155x8
165x8
175x8

SEATED LAT PULLDOWNS (Maxicam Machine - Palms in bar)
140x8
150x8
160x8
170x8

DUMBELL FLYS
40x8
45x8
50x8

CLOSE GRIP SEATED ROWS
140x8
160x8
180x8
200x8

Various side and back work done once lifting was over...

Commute
04-15-2008, 02:43 AM
Hit up the gym out in Cali and decided to give legs a go!

SQUATS (Back pain is spreading up my spine now... fun!)
135x8
185x8
205x8
225x8

SEATED LEG EXTENSIONS (per leg)
90x10
110x10
130x10

SEATED LEG CURLS
50x10
70x10
90x10

HACK SQUAT LEG PRESS (done on 45 degree incline press machine)
245x8
335x8
425x8

SEATED CALF PRESS
90x12
90x12
90x12
90x12

All I had in the tank...

Commute
04-18-2008, 02:04 PM
Got up at 6:30AM and hit the gym to do shoulders. I wasn't expecting much as I'm never really awake in the morning and my back was hurting... but I suprised myself

STANDING MILITARY (45pd bar)
115x8
115x8
115x8
115x8 (WooT)

INCLINE DB PRESS (Back to 4 sets...)
80x8
80x8
90x8
90x8

STANDING SIDE DB RAISES (SUPERSET 1)
30x8
30x8
30x8
30x8

BENT OVER DB (THUMBS DOWN) RAISES (SUPERSET 1)
25x8
25x8
25x8
25x8

EZ BAR UPRIGHT ROWS (SUPERSET 2)
60X8
70X8
80X8
90X8

SHRUGS (using DB's) (SUPERSET 2)
80x16
80x16
80x16
55x16

Commute
04-18-2008, 05:47 PM
I'm just not feeling my arm workout anymore... I need to switch it up!!! I'm open to suggestions...

E-Z BAR CURLS
90x8
90x8
100x8
100x8

SEATED DB CURLS
40x8
45x8
50x8
55x8

CABLE PUSHDOWNS
150x12
150x12
150x12
150x12

CLOSE GRIP BENCH
135x8
155x8
175x8
175x8 (WooT)

HAMMER CURLS
40X8
45x8
50x8
50x8

REV GRIP TRICEP PUSHDOWNS
110x10
120x10
130x10
140x10

ISO CURLS (Using inclined bench)
25x8
30x8
35x8

No forearms... damn!

Commute
04-20-2008, 06:00 PM
My weight is up after a party yesterday and I'm not a happy camper. 235 looks so far away again!

FLAT BENCH
135x8
240x5
240x5
240x5
240x5
240x5

DECLINE BENCH
135x8
240x5
240x5
240x5
240x5
240x5

240pds. was a big test today, but I got them all!

BENT OVER BARBELL ROWS (Scaled up today, heavier ftw)
115x8
135x8
155x8
175x8

SEATED LAT PULLDOWNS (Regular bar, Medium grip-palms away)
140x8
150x8
160x8
170x8

DUMBELL FLYS - Completely forgot to do these today... crap

CLOSE GRIP SEATED ROWS
140x8
160x8
180x8
200x8
140x8 - Held each for 3 count

STANDING STRAIGHT ARM PUSHDOWNS
50x8
60x8
70x8

Various side and back work done once lifting was over...

Commute
04-29-2008, 09:02 PM
This was done back on 4/22...

STANDING MILITARY (45pd bar)
115x8
115x8
115x8
115x8

INCLINE DB PRESS
80x8
80x8
90x8
90x8

STANDING SIDE DB RAISES
30x8
30x8
30x8
30x8

BENT OVER DB (THUMBS DOWN) RAISES
25x8
25x8
25x8
25x8

EZ BAR UPRIGHT ROWS
70X8
80X8
90X8
100X8

SHRUGS (using DB's)
80x16
80x16
80x16
60x16 (super slow)

Commute
04-29-2008, 09:08 PM
I got back to the GYM in MS the next day to hit the GUNSHOW!

SEATED PREACHER CURLS (Time to switch it up)
85x8
105x8
115x6
105x6

STANDING DB CURLS (Time to change it up)
40x8
45x8
50x8
55x8

CABLE PUSHDOWNS (New machine)
60x12
70x12
85x12
85x12

CLOSE GRIP BENCH
135x8
155x8
175x8

HAMMER CURLS
40X8
45x8
50x8
50x8

REV GRIP TRICEP PUSHDOWNS
x10
x10
x10
x10

ISO CURLS (Using inclined bench)
25x8
30x8
35x8

No forearms... again

Commute
04-29-2008, 09:08 PM
4/28 I hit the gym at 11:00PM and got this done.

FLAT BENCH
245x5
225x5 (Wasn't feeling it so went to shoudlers)

STANDING MILITARY (45pd bar)
115x8
115x8
115x8
115x8

INCLINE DB PRESS
80x8
80x8
90x8
90x8

STANDING SIDE DB RAISES
35x8
35x8
35x8
35x8

BENT OVER DB (THUMBS DOWN) RAISES
30x8
30x8
30x8
30x8

SHRUGS (using DB's)
85x16
85x16
85x16
65x16 (super slow)

ThomasG
04-29-2008, 09:45 PM
Nice progress man. We seem to have pretty even strength when it comes to bench. Your bench look a lil stronger though. Ill race you to 300!

Keep up the good work. And just to let you know I'm expecting wedding pictures to be posted in this journal sometime next month.

Commute
05-04-2008, 12:21 PM
300... you'll have the advantage for a while... wedding dieting :)

I missed recording 2 workouts last week as I went to the gym all 3 days in Miss. I'll try to remember what I've done here.

4/29
SEATED PREACHER CURLS
85x8
95x8
105x8
85x8

STANDING DB CURLS
40x8
45x8
50x8
55x8

CABLE PUSHDOWNS
60x12
70x12
85x12
85x12

CLOSE GRIP BENCH
135x8
155x8
175x8

HAMMER CURLS
40X8
45x8
50x8

REV GRIP TRICEP PUSHDOWNS
x10
x10
x10
x10

ISO CURLS (Using inclined bench)
25x8
30x8
35x8

4/30
BENT OVER BARBELL ROWS
135x8
155x8
175x8
175x8

SEATED LAT PULLDOWNS (Regular bar, Medium grip-palms away)
140x8
150x8
160x8
170x8

CLOSE GRIP SEATED ROWS (need to go up)
140x8
160x8
180x8
200x8
140x8 - Held each for 3 count

Commute
05-04-2008, 12:22 PM
Chest and Back on 5/4... racing ThomasG to 300 Bench :)

FLAT BENCH
135x8
245x5
245x5
245x5
245x5
245x5

DECLINE BENCH
135x8
245x5
245x5
245x5
245x5
245x5

BENT OVER BARBELL ROWS
135x8
155x8
175x8
185x8
135x8

SEATED LAT PULLDOWNS (Half bar, palms in)
140x8
150x8
160x8
3 sets is enough... my bi's hurt more than anything.

DUMBELL FLYS
40x8
50x8
60x8

CLOSE GRIP SEATED ROWS
150x8
170x8
190x8
200x8
150x8 - Held each for 3 count

STANDING STRAIGHT ARM PUSHDOWNS
50x8
60x8
70x8

Commute
05-06-2008, 04:36 PM
5/5 I went to the gym early and ran a mile to get my cardio up... I then proceded to limp through a leg workout as my knee still has gotten better from my airplane trip from CA to NJ.

1 Mile

Leg Curls (single leg)
50x8
60x8
70x8

Leg Extensions (single leg)
50x8
60x8
70x8

Abductor and Adductor machine
190x8
230x8
270x8

Calf Press Machine
All over the place... wierd machine

I look forward to Tue and a better workout...

Commute
05-07-2008, 08:24 AM
It was 5/6 and I hit the gym after work so I could get some rest in for a change... I gave my shoulders hell, but man did my chest still hurt from Sunday.

STANDING MILITARY (45pd bar)
115x8
115x8
120x8
125x8 (Nice)

INCLINE DB PRESS
80x8
80x8
90x8
95x7 (close...)
80x4 (as punishment)

STANDING SIDE DB RAISES
40x8
40x8
40x8
40x8 (Form was suffering at this point)

BENT OVER DB (THUMBS DOWN) RAISES
35x8
35x8
35x8
35x8 (Good weight, good form)

SHRUGS (using DB's) Superset with - UPRIGHT ROWS (straight bar)
85x16 S
60x8 UR
85x16 S
80x8 UR
85x16 S
100x8 UR
85x16 S

SIDE THINGS... (using DB's)
40, 50, 60 x 8 :)

Commute
05-08-2008, 08:49 AM
I took a pass on 5/7 as I was really run down form 3 days in a row at the gym and felt I would have wasted my time doing arms. Either way I fly home today so I'll be back in the gym Friday to get arms done.

BigTA1982
05-08-2008, 05:49 PM
nice standing military presses. I tried them last week but need to work on my form. Its good that you took the day off, its always good to listen to your body.

Commute
05-09-2008, 03:11 PM
Headed to the gym in a minute to do arms... but funny you mention that.

I saw a guy in the gym the other day doing standing military with 135pds while standing on those half circle ball things. He'd press it up, bring it back to his shoulders, squat down and then repeat. Pretty impressive, esp considering he didn't look very strong at all. Goes to show you that strength isn't always measured by size.

Commute
05-09-2008, 10:13 PM
Arms... felt like a waste. The only time I ever saw growth was when I did arms 2 days a week... sux

SEATED PREACHER CURLS
85x8
105x8
115x6
105x6

SEATED DB CURLS
40x8
45x8
50x8

CABLE PUSHDOWNS
150x12
150x12
150x12
150x12

CLOSE GRIP BENCH
135x8
155x8
175x8

HAMMER CURLS
40X8
45x8
50x8

REV GRIP TRICEP PUSHDOWNS (SINGLE ARM)
40x8
60x8

HERO'S
50x8
70x8

Commute
05-13-2008, 09:34 AM
So this past weekend I've been sick... probably the most sick i've been in a long time. I missed diong Chest on Sunday and my 3 month wiegh in. Getting better comes first and I was able to get to the gym to do legs the other day... see below!

Commute
05-13-2008, 09:40 AM
It was Monday the 12th and I was feeling better than I am today. The lack of sleep from my flight schedule is catching up with me... damn. I did get to use the scale and it read 240. I believe this is fairly accurate, but can't be sure til this weekend. I will document it as 240 and strive to get to 235 as designed.

HACK SQUAT
335x8
425x8
515x8

SINGLE LEG EXTENSIONS
60x10
80x10
100x10

SINGLE LEG CURLS
60x10
80x10
80x10 (Knee was actin up, so I left weight alone)

SEATED CALF RAISES (stupidest machine ever)
190x16
230x16
270x16

ABS!!!

Commute
05-17-2008, 11:02 PM
Been sick for days... but finally feeling better.

I am so close to the wedding and hope to hit the gym tomorrow to get shoudlers done... we'll see!

Commute
05-18-2008, 01:23 PM
Coming off a week off I usually do ok... I was sick this whole last week tho. Either way i did ok for my first real day back. Note to self: Eat food before the gym... a shake and energy drink make you feel like puking!

STANDING MILITARY (45pd bar)
115x8
115x8
125x8
125x8

INCLINE DB PRESS
80x8
80x8
90x8
90x8

STANDING SIDE DB RAISES
35x8
35x8
35x8
35x8 (Went down to focus on form)

BENT OVER DB (THUMBS DOWN) RAISES
35x8
35x8
35x8
35x8 (Elbows slightly bent)
20x8 (Straight arms... burn!)

SHRUGS (using DB's) Superset with - UPRIGHT ROWS (straight bar)
85x16 S
60x8 UR
85x16 S
80x8 UR
85x16 S
100x8 UR
85x16 S

Commute
05-21-2008, 10:14 AM
Not bad after some layoff... the World Gym scals still says 240 so that's decent. Arms are fail... so when I get back from my Honeymoon i'm going to change it all up.

SEATED PREACHER CURLS
85x8
95x8
105x8
85x8

STANDING DB CURLS
40x8
45x8
50x8
55x6 (Boo)
40x8 (as punishment)

CABLE PUSHDOWNS
60x12
70x12
85x12
85x12

CLOSE GRIP BENCH
135x8
160x8
180x6 (Fail...)
135x4 (as punishment)

HAMMER CURLS
40X8
50x8
60x8

REVERSE TRICEP PUSHDOWNS (Single Arm)
20x8
20x8
20x8

Jorge Sanchez
05-21-2008, 02:24 PM
Nice progress in here and congrats on the wedding.

Commute
05-25-2008, 11:08 AM
Placeholder for Back...

BENT OVER BARBELL ROWS
135x8
155x8
175x8
185x8
135x8

SEATED LAT PULLDOWNS (Regular bar, palms away)
140x8
150x8
160x8

CLOSE GRIP SEATED ROWS
150x8
170x8
190x8
200x8
150x8 - Held each for 3 count

STANDING STRAIGHT ARM PUSHDOWNS
50x8
60x8
70x8

Commute
05-27-2008, 09:23 AM
FLAT BENCH
135x8
245x5
245x5
245x5
245x5 (w/spot)
245x3 (w/spot) Wasn't feeling it at all today!!!

DECLINE BENCH
225x5 (I didn't even warm up, head wasn't there)
225x5
225x5
245x5 (went up as I was starting to feel it)

DUMBELL FLYS (Elbows slightly bent)
40x8
50x8
60x8

Abs and I left... taking Memorial day off.

Jorge Sanchez
05-27-2008, 05:18 PM
Nice back and chest sessions.

Commute
07-22-2008, 11:44 AM
So it's been 2 months. I got down to a fantastic weight for my wedding and the photos looked great. Since i've stopped keepign this journal I've fallen off completely. I stopped taking my supplements, ate more due to honeymoon which spilled over to everyday and haven't seen a gym in forever due to my move and lack of membership.

Last night was my first day back at the hotel gym and I had trouble running due to my recent laziness and I did a few sets with the linmited weights available to me and was so disspaointed. The extended time away has erased alot of my hard work.

That said... I am going to be getting back into it full time with the correct diet and weightlifting program. It may take me another week or so to remove my head from my butt, but you should see something soon. :)

Commute
03-15-2010, 09:06 AM
So i'm back at it. After being married I ballooned up to 265 as i was on the road traveling. I decided back in February of 2009 to get into weigh****chers to get my weight under control and was able to get down to 226 right before the end of 2009. The holidays and my continuing back issues got me back into the 235-245 range depending on the week. That's an OK weight for me, but with my impending daughter being born this coming July I need to get to something lighter and more stable.

After weeks of excuses, I've gotten back into the gym during the week. I don't get home til 7:30 so I hit the gym from 8-9:15 or so. I am headed there tonight and I will start posting my workouts.

I will say that I haven't been running and cardio is something completely lacking from my workouts. I plan to work myself back into that. In the months since last posting I spent alot of time doing a bi/tri and shoudler/back split. I completely ignored my chest as I've always been lacking in the arms/shoulder area. I found that I was able to get up the 110pd dumbell in each hand for sets of flat bench. I'm going to start switching it up tongiht to keep my body guessing. Please feel free to post any thoughts you may have as I'm always open to new ideas.

Commute
03-15-2010, 09:14 AM
I just wanted to say I appreciate a forum like this as it provides someone like me with proper motivation to move forward and get after my goals. I've learned alot inteh past 2 years and hopefully I can pass along something I've learned as I continue toward my goals.

Commute
03-15-2010, 08:14 PM
So i'm following the Wannabebig (Up you bench 30lbs in 30 days) routine... Needed a change.

Assumed Max 240lbs. although I haven't benched in a very long time as witnessed by this journal.

DAY 1 - 3/15/2010
Treadmill:
10 Min @ 4.4mph with an incline of 1.0

ROUTINE:
Bench Press
1x135x8 (warm-up)
1 x 155 x 3

Skull Crushers
2 x 10 x 85

Tricep Pushdowns
1 x 10 x 170

Squat
2 x 5 x 135 (Laughable, but was testing my back)

Lat Pulldown
2 x 10 x 150

Calf Raise
2 x 10 x BW+90
---> to failure
1 x 15 x BW+90

Machine AB Crunch
2 x 10 x 100
--->to faliure
1 x 30 x 100

Gotta start somewhere...

Commute
03-15-2010, 08:23 PM
Just an idea of my diet...

Breakfast: High Protein Cereal Bar
Morning Snack: Banana

Lunch: Turkey Meatballs w/Mashed Potatoes & Veggies
Afternoon Snack: High Protein Cereal Bar, IDS 45G Protein Vial, Apple

Pre-Workout: Cottage Cheese w/fruit
Post-workout: IDS 45G Protein Vial, English Muffin w/Peanut Butter

Need to get back on my ISO-pure protein shake... soon

ThomasG
03-15-2010, 08:50 PM
I'm diggin the DB Incline Presses 90x8 is very impressive.

Commute
03-16-2010, 07:47 AM
Thanks, that was almost 2 years ago, but I could probably almost do that now. My incline has always been one of my stronger lifts... esp with DB's

So I started the 30lbs in 30days routine last night and let me tell you... I haven't done squats or abs in a long time. I had a difficult time navigating all the stairs I use on my commute into NYC this AM. I am hopeful that this routing will make me more well rounded (literally and Figuratively)

Commute
03-18-2010, 07:18 AM
Back at it... Wednesday's routine was short, but I sweat my ass off so that's a good sign. I try to keep the intensity up as much as I cna while tearing through this workout. Also, since the weight will be going up each week I am sure to concentrate on proper form. Nothing irks me more than people going through the motions at the gym.

DAY 2 - 3/17/2010
Treadmill
10mins x 1incline x 4.4mph

Bench Press
1x135x8 (warm-up)
2x180x3

Tricep Pressdown
1x177.5x10 (I hate this machine at my gym)

Deadlift
1x185x3 (Was too light so it became my warm-up)
2x235x3 (light, but getting back into it)

Ab Crunch
2x10
1x15 (failure) - Stupid sore from Monday's Ab machine

Commute
03-22-2010, 08:16 AM
So today was the last day of the first week and this workout has had me doing stuff i've avoided for far too long. Alot of the leg excercises are taking some getting use to, but i'll manage. Back pain has been high, but it is to be expected.

Just to note, I tried an naNO Vapor RTD before my workout. I felt the rush immediately (probably in my head) when I was on the treadmill as I got almost too ansy to stay on it. Once I strated lifting though it appeared to have no effect.

Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8 (warm-up)
2 x 205 x 2

DB Bench
1 x 50 x 30(failure) - 30 reps of this weight was failure... good guess on my part

Skull Crushers
2 x 90 x 8

Tricep Pushdowns
1 x 177.5 x 12 - added 2 reps to failure...

Leg Press
1 x 305 x 6 (warm-up due to it being light)
2 x 355 x 6

Lat Pulldown (closegrip)
2 x 157.5 x 10

Calf Raise
2 x BW+95 x 12 - added 2 reps to failure on both sets

Ab Crunch
2 x 10 - still hurting from Monday

So far my weight has been stable and even gone up a pound.

Commute
03-23-2010, 07:25 AM
All the pain is gone and I was set to get after it today...

Treadmill:
10 Min @ 4.5mph with an incline of 1.0

ROUTINE:
Bench Press
1 x 135 x 8 (warm-up)
1 x 165 x 3

Skull Crushers
2 x 90 x 10

Tricep Pushdowns
1 x 177.5 x 12 - added 2 reps to failure

Squat
2 x 155 x 5 (Still laughable, but working up to bigger things)

Lat Pulldown
1 x 157.5 x 10
2 x 177.5 x 10

Calf Raise
2 x BW+100 x 12 - added 2 reps to failure

Machine AB Crunch
2 x 110 x 12 - added 2 reps to failure

StLRPh
03-23-2010, 07:57 AM
Good job getting back it and also getting back into squatting and deadlifting. You've got a solid plan (start low and take it slow). How are the weights on Bench Press feeling?

Commute
03-23-2010, 09:23 AM
So far they are failry light. By the fourth week the last set i'll be doing is 2 x 235 x 2 if I strictly follow the program, which back in 2008 would have been easy for me. I should maybe have started out with the assumption that my 1RM was 260 or 270 and gone from there. If it continues to be light through this week I may go up 15 pounds each week for the remaining 2 weeks. Thoughts?

Benching has always been a mental thing with me. I can't even lift the bar if I have a spot, but could knock out sets with 245 by myself. It's the only excercise where my upper body shakes... well not shakes, but it's like I feel the weight isn't heavy, but my body won't push it. been that way since college... maybe I've had some traumatic benching accident i've blocked out... hahaha

Commute
03-25-2010, 08:15 AM
Body is feeling good and for whatever reason my back is feeling good this week. It may have something to do with working my abs or legs to help strengthen my core. Whatever it is, I hope it continues...

Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8 (warm-up)
2 x 190 x 3

Tricep Pressdown
1 x 185 x 10

Deadlift
1 x 185 x 3
2 x 275 x 3 (Heavier, but might be my limit for a while til I get my form back) :bang:

Ab Crunch
2 x 10
1 x 15 (failure)

Commute
03-29-2010, 07:40 AM
No running to warm-up today, I was in a rush to get to the gym before it closed... I did manage to smash my elbow into my desk at work today and the subsequent bruise was felt as soon as I hit Skull Crushers and throughout the rest of my workout.

I've been doing my best to increase the weight, even if it's only by 5pds, on every exercise I can. I'd like to get quickly back to where I was in 2008/beginning of this journal.

Bench Press
1 x 135 x 8 (warm-up)
2 x 215 x 2

DB Bench
1 x 50 x 30

Skull Crushers
2 x 95 x 8

Tricep Pushdowns
1 x 185 x 12 - added 2 reps to failure...

Leg Press
1 x 315 x 6 (warm-up)
2 x 405 x 6 (getting stronger...)

Lat Pulldown (closegrip)
2 x 177.5 x 10

Calf Raise
2 x BW+100 x 12 - added 2 reps to failure...

Ab Crunch
2 x 15 - added 5 reps to failure...

Commute
03-30-2010, 07:32 AM
Man, everyone lifts on Monday... and then I never see them again for 7 days.

The elbow irritation I felt Friday is back and it's either a super bad bruise or I did something worse to it. I had trouble getting my laptop bag strap over my head this AM... very frustrating. I am hoping to rest it as much as I can until Wednesday back in the gym.

Treadmill:
10 Min @ 4.5mph with an incline of 1.0

ROUTINE:
Bench Press
1 x 135 x 8 (warm-up)
1 x 175 x 3

Skull Crushers
2 x 95 x 10 (OMG the PAIN... stupid elbow)

Tricep Pushdowns
1 x 185 x 12 - added 2 reps to failure

Squat
2 x 175 x 5 (Still laughable, hope to get 205 next week)

Lat Pulldown
2 x 177.5 x 10

Calf Raise
2 x BW+100 x 12 - added 2 reps to failure

Machine AB Crunch
2 x 120 x 12 - added 2 reps to failure

Commute
04-01-2010, 08:35 AM
I've been using free samples of NaNO Vapor I received with little effect on my energy levels... Got to the gym at 8PM so it was a long day and I'm glad I got the weight that I did.

Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8 (warm-up)
2 x 200 x 3

Tricep Pressdown
1 x 190 x 10

Deadlift
1 x 185 x 3
2 x 315 x 3 (WOOT, I think I could feel my vertebrae grinding... Strong reps though) :clap:

Ab Crunch
2 x 10
1 x 15 (failure)

Commute
04-05-2010, 07:54 AM
I missed Friday due to prior obligations, but got back after it Saturday AM. I still have a bunch of free samples of NaNO Vapor and decided to use it to get me moving in the morning. Needless to say, 30 minutes into my workout I had to run to the restroom where I produced GREEN poop, yes GREEN... it was both hilarious and disgusting all at the same time. I'll probably finish out the samples and then never speak of this again.

I've added a new feature to help track things... the (+) at the end of my total means that it was a weight increase over this time last week.

Walking
10mins x 4.5mph x 1.0Inc

Bench Press
1 x 135 x 8 (warm-up)
2 x 225 x 2 (+)

DB Bench
1 x 55 x 30 (+)

Skull Crushers
2 x 95 x 8

Tricep Pushdowns
1 x 190 x 12 - added 2 reps to failure... (+)

Leg Press
1 x 315 x 6 (warm-up)
2 x 465 x 6 (+)

Lat Pulldown (closegrip)
2 x 177.5 x 10

Calf Raise
2 x BW+110 x 12 - added 2 reps to failure... (+)

Ab Crunch
2 x 15 - added 5 reps to failure...

Commute
04-07-2010, 08:17 AM
Against my better judgement I pushed through the eblow pain to increase the weight on skull crushers. the weight itself isn't heavy, but the shooting pain I get during the extension of the lifting motion is intense. I'm sittting at my desk today and I can feel the dull pain. Atfer this routine is over I plan to rest a week before I go to my 5x5 program as well as never doing skull crushers again...

Treadmill:
10 Min @ 4.5mph with an incline of 1.0

ROUTINE:
Bench Press
1 x 135 x 8 (warm-up)
1 x 185 x 3 (+)

Skull Crushers
2 x 100 x 10 (+) Went up in weight and then came the elbow pain...

Tricep Pushdowns
1 x 190 x 12 (+) Added 2 reps to failure

Squat
2 x 205 x 5 (+) It's not heavy, I just see images of my back giving out...

Lat Pulldown
2 x 177.5 x 10 Getting easier...

Calf Raise
2 x BW+110 x 12 (+) Added 2 reps to failure

Machine AB Crunch
2 x 130 x 12 (+) Added 2 reps to failure

Commute
04-07-2010, 02:48 PM
For tracking purposes I started back up with creatine yesterday. I am planning to cycle this for 8 weeks and see what happens.

Commute
04-09-2010, 08:27 AM
I've been eating better and supplementing correctly and I'm feeling stronger. It's starting to show...

Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8 (warm-up)
2 x 210 x 3 (+)

Tricep Pressdown
1 x 210 x 10 (+) Almost didn't get them

Deadlift
1 x 185 x 3
2 x 335 x 3 (+) This is at my limit as I almost didn't get the last rep on the 2nd set
^ Already met my goal for sets... gotta keep pushing. :clap:

Ab Crunch
2 x 10
1 x 15 (failure)

Commute
04-12-2010, 08:26 AM
So this was my last workout in the 30lbs in 30 days on my bench routine... It was a great routine that got me doing alot of excercises that I've neglected over the past few years. I'm going to take this next week slow at the gym and allow for my elbows to recdover.

I am planning to max bench or close to it this Wednesday. I'm going to shoot for 275 so we'll see how it goes. The elbows don't bother me too much benching so I should be close.

Walking
10mins x 4.5mph x 1.0Inc

Bench Press
1 x 135 x 8 (warm-up)
2 x 235 x 2 (+)

DB Bench
1 x 55 x 30

Skull Crushers
2 x 100 x 8 (+)

Tricep Pushdowns
1 x 197.5 x 12 - added 2 reps to failure... (+)

Leg Press
1 x 315 x 6 (warm-up)
2 x 505 x 6 (+)

Lat Pulldown (closegrip)
2 x 177.5 x 10

Calf Raise
2 x BW+120 x 12 - added 2 reps to failure... (+)

Ab Crunch
2 x 15 - added 5 reps to failure...

Commute
04-14-2010, 07:45 AM
So i've been following the WWB 30pds on your bench in 30 days routine and it works!!!:clap:

I was able to go from my estimated 240 bench to 270 and nearly had 285. I was distracted by an older man in the gym who engaged me in conversation before my 285 attempt to tell me that I looked like someone he knew. I had to rack 285 on the lower hooks, but it was close.

Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8 (warm-up)
1 x 245 x 1
1 x 270 x 1
1 x 285 x 1 (MISS) :bang:
2 x 225 x 5

Tricep Pressdown
1 x 170 x 12

Deadlift
1 x 185 x 3
1 x 305 x 1
1 x 325 x 1
1 x 345 x 1 (MISS) :bang:
2 x 225 x 5

Machine Ab Crunch
3 x 140 x 12

Commute
04-16-2010, 09:37 AM
So i've had good luck with a modified 5x5 routine so I want to get back on that track. Below is my first venture back into it.

Treadmill
10mins x 1incline x 4.5mph

Standing Military
1 x 115 x 5
1 x 125 x 5
1 x 135 x 5
1 x 145 x 5
1 x 115 x 5

Lat Pulldown
5 x 170 x 5

DB Incline
1 x 60 x 5
1 x 70 x 5
1 x 80 x 5
1 x 90 x 5
1 x 100 x 5

Close Grip Seated Cable Rows
1 x 170 x 5
1 x 190 x 5
1 x 210 x 5
1 x 230 x 5
1 x 170 x 5

3-Peat (DB Side Raises, DB Front raises, DB Upright rows) Superset
30 x 20 x 20 X 8
35 x 25 x 25 X 8
40 x 30 x 30 X 8

Ab Crunches
2 x 15

Commute
04-20-2010, 08:41 AM
So I took an extra day off to rest my elbows to no avail. It's not getting much better so I think I might start icing it at work.

Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8
5 x 215 x 5

Tricep Pushdown
5 x 190 x 5

Decline Bench
5 x 205 x 5 (was easy)

OH DB Tricep Press
5 x 75 x 5

DB Flys
1 x 30 x 10
1 x 35 x 10
1 x 40 x 10

Rope Pressdowns
3 x 70 x 12

Commute
04-22-2010, 08:19 AM
Today I carved out a lone leg day in my routine. I was hardly able to walk out of the gym so i'm off to a good start.

Treadmill
10mins x 1incline x 4.5mph

SQUAT
1 x 135 x 8
5 x 205 x 5 (Can't support much more directly over my spine, so I'm focusing on form best I can)

Leg Press
1 x 315 x 8
5 x 515 x 5

Calf Raise
5 x BW+ 130 x 5

Leg Curls (Single Leg Focus)
5 x 40 x 5

Commute
04-26-2010, 09:07 AM
It's amazing how empty it is in my gym on Fridays... I guess vanity muscels only need to be worked out mon-wed.

Treadmill
10mins x 1incline x 4.5mph

Standing Military
1 x 115 x 5
5 x 125 x 5

Lat Pulldown (Close grip)
5 x 177.5 x 5

DB Incline
1 x 60 x 5
1 x 70 x 5
1 x 80 x 5
1 x 90 x 5
1 x 100 x 5

Seated Rows (Close Grip)
1 x 177.5 x 5
1 x 197.5 x 5
1 x 217.5 x 5
1 x 237.5 x 5
1 x 257.5 x 5

3-Peat (DB lateral raises, front raises, rows)
30 x 20, 40 x 30, 45 x 35

Shrugs
1 x 45 x 50

Commute
04-28-2010, 07:20 AM
Just a bad day to be in the gym. My elbows are still sore and I hurt my shoudler during declines. That and I'm still having AB issues... the pain is ridiculous and isn't normal. Sometime soon i'll get to a doctor.

Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8
5 x 225 x 5 +

Tricep Pushdown
5 x 197.5 x 5 +

Decline Bench
5 x 215 x 3 (During my 1st set I appeared to pinch a nerve in my shoulder so I did 3 sets and moved on)

Bench Press (Close grip)
1 x 115 x 10
5 x 135 x 5

DB Flys
1 x 30 x 10
1 x 35 x 5
1 x 40 x 5
1 x 45 x 5
1 x 50 x 5
1 x 55 x 5

Rope Pressdowns
3 x 70 x 12

Machine Ab Crunches
2 x 140 x 12, on my 3rd set my abs tightened up to much and I called it quits. I think I have another hernia, the pain was unbearable.

frankf79
04-29-2010, 08:09 AM
I had problems with my elbows, painful inside and outside tendons. I used the twisting dumbbell triceps extensions as a rehab exercise ( day after push day or later in the day) for sets of 12 - 20 reps and it really helped. Here is a link to see the exercised demo'ed, they call them Pro-Sup extensions. http://www.inno-sport.net/Strength-Endurance/Video/PIM%20ProSup%20Extensions.AVI

Cheers

Frank

Commute
04-29-2010, 03:36 PM
Cool thanks, i'll check it out and try it next week

Commute
04-29-2010, 03:38 PM
Treadmill
10mins x 1incline x 4.5mph

SQUAT
1 x 135 x 8
5 x 205 x 5

Leg Press
1 x 315 x 8
5 x 525 x 5 +

Calf Raise
5 x BW+ 140 x 5 +

Leg Curls (Single Leg Focus)
5 x 40 x 5 +

Commute
05-03-2010, 09:35 AM
No energy today... no rhythm either... just a crappy day in the gym :(

Treadmill
10mins x 1incline x 4.5mph

Standing Military
1 x 115 x 5
5 x 125 x 5

Lat Pulldown (Close grip)
5 x 190 x 5 +

DB Incline
1 x 65 x 5
1 x 75 x 5
1 x 85 x 5
1 x 95 x 5
1 x 100 x 5 +

Seated Rows (Close Grip)
1 x 190 x 5
1 x 210 x 5
1 x 230 x 5
1 x 250 x 5
1 x 270 x 5 +
1 x 150 x 5

Shrugs
1 x 60 x 15
1 x 75 x 15
1 x 90 x 15

Commute
05-03-2010, 09:39 AM
Side note, I'm trying the Triflex from GNC to see if I can help my elbows out, but so far nothing. I plan to try that exercuse listed above in this thread tonight. In the meanwhile, just bumping them on anything is immediate pain... wtf. It hurts the most the the tip of the point of my elbow... no bruise visible. I think i'm channling LeBron

Commute
05-04-2010, 09:27 AM
I didn't walk today as I wanted to be in and out. I also messed up my left ankle sleeping... yes sleeping. Don't ask me how. I am also remodeling my kitchen this week and I have alot of prep to do at night so I may only get 1 more day in the gym this week... that's ok though, i'll get after it again next week!

Preacher Curls
1 x 75 x 5
1 x 95 x 5
1 x 115 x 5
1 x 125 x 5
1 x 75 x 5

"3-Peat" (DB Front raises, DB lateral raises, DB upright rows)
30 x 20 x 8
35 x 25 x 8
40 x 30 x 8

Seated Alternating Curls
5 x 40 x 5

Standing Rope Pulls
1 x 50 x 8 (Warm-up)
5 x 110 x 5

Shrugs
1 x 75 x 15
1 x 85 x 15
1 x 95 x 15

Commute
05-06-2010, 08:40 AM
True Story: There was a discussion on the forums a while back about Florida Football players and squatting 700+ and debate there around. In reference to that there was a new face at my gym yesterday. It was a 6'1'' maybe 250+pd guy wearing a college football jersey. I finished up my squats with low weight as usual to actually be able to get down and back up. He immediately grabbed the machine when I was done and threw on maybe 60 more pds. He then proceeded to do very bad form half reps. I acutally felt embarassed for the guy... I chuckled inside

Treadmill
10mins x 1incline x 4.5mph

SQUAT
1 x 135 x 8
5 x 205 x 5 (I may be able to go up soon)

Leg Press
1 x 315 x 8
5 x 535 x 5 + (I plan to lower weigth next week and focus on form)

Calf Raise
5 x BW+ 150 x 5 +

Leg Curls (Single Leg Focus)
5 x 40 x 5

Commute
05-12-2010, 03:12 PM
Last workout I'll get for a week as I will need downtime after a few days of remodeling my kitchen.

Treadmill
10mins x 1incline x 4.5mph

Standing Military
1 x 115 x 5
5 x 125 x 5

Lat Pulldown (Close grip)
5 x 197.5 x 5

DB Incline
1 x 65 x 5
1 x 75 x 5
1 x 85 x 5
1 x 95 x 5
1 x 100 x 5

Seated Rows (Close Grip)
5 x 210 x 5 - someething different, keep my muscles guessing

Commute
05-17-2010, 11:10 AM
No workout to report today... I plan to hit the gym tonight and get after it.

Took last week off to rest my back, elbows and my newly discovered abdominal tear... Dr. has me on 800mg of advil 3x a day... it's a bit much so I only do it 2x.

Anyways, this won't stop me... I need to capitalize on the gym now before my daughter is born.

I've still been supplementing L-glutamine and Creatine as I only took a week off and I was still doing physical labor remodeling my ktichen.

Commute
05-18-2010, 08:24 AM
Today was my first day back and I was worried how much i'd fallen off in a week. The results below were suprising to me...

Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8
5 x 225 x 5

Tricep Pushdown
5 x 197.5 x 5

Decline Bench
5 x 215 x 5

Close-Grip Bench
5 x 135 x 5

DB Flys
5 x 40 x 5

Rope Pressdowns
3 x 70 x 12

Forarm (Pro-Sup) Extensions Thanks frankf79
3 x 12 x 12

Commute
05-20-2010, 09:04 AM
Before you start scratching your head at the disparity between my squat and leg press i'll mention that the positioning of the squat bar in line with my spine aggrevates my herniated disc so I keep the weight light and get the full motion of the lift. The Leg press machine avoids this and thus the weight is more respectable.

Treadmill
10mins x 1incline x 4.5mph

SQUAT
1 x 135 x 8
5 x 205 x 5

Leg Press
1 x 315 x 8
5 x 535 x 5

Calf Raise
5 x BW+ 150 x 5 +

Leg Curls (Single Leg Focus)
5 x 40 x 5

Commute
05-24-2010, 12:26 PM
Treadmill
10mins x 1incline x 4.5mph

Standing Military
1 x 115 x 5
5 x 135 x 5 +

Lat Pulldown (Close grip)
5 x 197.5 x 5

DB Incline
1 x 65 x 5
1 x 75 x 5
1 x 85 x 5
1 x 95 x 5
1 x 100 x 5

Seated Rows (Close Grip)
5 x 210 x 5

Shrugs
1 x 75 x 15
1 x 85 x 15
1 x 95 x 15

Commute
05-25-2010, 12:04 PM
I went aggressive for me today in bench press and burned out my chest for the rest of my workout. I'll keep the same weights next week and try to get all the reps completed.

I did manage other improvements almost across the board, so that's something to hang my hat on.

Treadmill
10mins x 1incline x 5.5mph +

Bench Press
1 x 135 x 8
4 x 235 x 5 +
1 x 235 x 4 (Failed at 4/5 reps)

Tricep Pushdown
5 x 197.5 x 5

Decline Bench
3 x 220 x 5 +
1 x 220 x 4 (Failed at 4/5 reps)
1 x 205 x 5 (Reduced weight to complete #/reps)

Close-Grip Bench
5 x 145 x 5 +

DB Flys
5 x 45 x 5 +

Rope Pressdowns
3 x 90 x 12 +

Forarm (Pro-Sup) Extensions
3 x 15 x 12 +

bojackson
05-25-2010, 12:28 PM
Dude, SCREW that commute!!!!!! Hell it is amazing your ***** even has the desire to go the gym. I am extremely impressed that you plan that into your day. That takes guts !!!..... Good luck with your training....

Commute
05-26-2010, 12:30 PM
Thanks, it's going to get even tougher when my daughter arrives in July. May have to do a Tue/Thr/Sat schedule... we'll see

Commute
05-27-2010, 08:27 AM
Treadmill
10mins x 1incline x 4.5mph

SQUAT
1 x 135 x 8
5 x 205 x 5

Leg Press
1 x 315 x 8
5 x 545 x 5 +

Calf Raise
5 x BW+150 x 5

Leg Curls (Single Leg Focus)
5 x 50 x 5 +

bojackson
05-27-2010, 08:59 AM
Do you do any DeadLifts?

Commute
05-28-2010, 07:54 AM
I was during the "30 pds to bench in 30 days" workout, but i've gotten away from them as of late. They are taxing on my back problems even moreso than squating and standing military so making them part of my regular routine will be difficult.

Commute
05-28-2010, 07:56 AM
I have to leave for the in-laws right after work today so I fought off the laziness and got to the gym last night.

Treadmill
10mins x 1incline x 4.0mph

Standing Military
1 x 115 x 5
5 x 135 x 5

Lat Pulldown (Close grip)
5 x 197.5 x 5

DB Incline
5 x 85 x 5

Seated Rows (Close Grip)
5 x 210 x 5

Shrugs
1 x 75 x 15
1 x 85 x 15
1 x 95 x 15

Commute
06-02-2010, 09:29 AM
Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8
5 x 235 x 5 - Woot, Got all 5 sets/reps today!!!
:strong:

Tricep Pushdown
5 x 197.5 x 5

Decline Bench
5 x 215 x 5 - Lowered weight to 215 to get all 5 sets/reps

Close-Grip Bench
5 x 150 x 5 +

DB Flys
5 x 50 x 5 +

Rope Pressdowns
3 x 90 x 12

Forarm (Pro-Sup) Extensions
3 x 15 x 12

Commute
06-03-2010, 02:16 PM
I decided to up my squat today with good results. I get real close to parallel to the floor so I'm happy about that. Any lower and i'll end up on the floor when my back gives out

Treadmill
10mins x 1incline x 4.5mph

SQUAT
1 x 135 x 8
5 x 215 x 5 +

Leg Press
1 x 315 x 8
5 x 555x 5 +

Calf Raise
5 x BW+150 x 5

Leg Curls (Single Leg Focus)
5 x 50 x 5

Commute
06-07-2010, 02:39 PM
I was in a hurry today so I didn't warm up on the treadmill and started cold. Wasn't fun... the gym was a ghost town as I went Saturday evening. I'm married and 30, no clubs for me.

Standing Military
1 x 115 x 5
5 x 135 x 5

Lat Pulldown (Close grip)
5 x 197.5 x 5

DB Incline
5 x 85 x 4
5 x 85 x 8 + Wanted to really blast the last set

Seated Rows (Close Grip)
5 x 210 x 5

Shrugs
1 x 75 x 15 - couldn't find 1 of the 80's
1 x 90 x 15 +
1 x 100 x 15 +

Lateral Raises
1 x 20 x 25 - til it burned good!

Commute
06-08-2010, 01:43 PM
I was expecting a crappy day, but i went up in weight in half my excersises... wierd! :confused:

Anyways, it was a good lifting day from 8:30-10PM at night...

Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8
5 x 235 x 5

Tricep Pushdown
5 x 197.5 x 5

Decline Bench
5 x 220 x 5 +

Close-Grip Bench
5 x 155 x 5 +

DB Flys
5 x 55 x 5 +

Rope Pressdowns
3 x 90 x 12

Forarm (Pro-Sup) Extensions
3 x 15 x 12

Commute
06-10-2010, 11:44 AM
I had a random run-in with a fellow gym member last night who told me NO when I asked to work-in on the calf raise machine. It was ridiculous... I've never seen someone spend 30 minnutes on the calf raise machine... makes me wish I worked out at a gym not named YMCA.

Treadmill
10mins x 1incline x 4.5mph

SQUAT
1 x 135 x 8
5 x 215 x 5

Leg Press
1 x 315 x 8
5 x 565 x 5 +

Calf Raise
5 x BW+150 x 5

Leg Curls (Single Leg Focus)
5 x 50 x 5

Commute
06-14-2010, 02:39 PM
Been out of it for a few days with my family in town. I am planning to hit the gym hard tonight and make up for my lost 3rd day workout last week.

Commute
06-15-2010, 01:40 PM
Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8
5 x 240 x 5
1 x 240 x 3
1 x 240 x 2
1 x 240 x 3 (Didn't have the juice today)

Tricep Pushdown
5 x 197.5 x 5

Decline Bench
5 x 220 x 5

Close-Grip Bench
5 x 155 x 5

DB Flys
5 x 55 x 5

Rope Pressdowns
3 x 97.5 x 12 +

Forarm (Pro-Sup) Extensions
3 x 20 x 12 +

Commute
06-17-2010, 09:48 AM
So I wanted to hit up arms today as I basically ignore them in my current split. And then during my preacher curl set I realized why. As I struggled with rep 5 of 125 my abs damn near took me out. I got the 5 rep and then started feeling light headed and had to stumble out of the room to sit. I'm nursing an abdominal tear and i just made it worse... the though alone almost made me puke. I did however after 10 or so minutes MAN UP and went back to lift more.

Standing Military
1 x 115 x 5
5 x 140 x 5 +

Preacher Curls
1 x 75 x 5
1 x 95 x 5
1 x 115 x 5
1 x 125 x 5 - PAIN :cry:

... Had to rethink my plan for today...

Close-Grip bench
5 x 145 x 5 - went lighter

DB Laterals/Hammer Curls - done as superset
5 x 35 x 5

SHRUGS
1 x 80 x 15 +
1 x 90 x 15
1 x 100 x15

Commute
06-22-2010, 10:24 AM
I've been away a few days to make sure i'm healthy enough to get back into it...

Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8
3 x 240 x 5
1 x 240 x 4 (Ran out of Juice again)
1 x 240 x 3

Tricep Pushdown
5 x 197.5 x 5

Decline Bench
5 x 225 x 5 +

Close-Grip Bench
5 x 155 x 5

DB Flys
5 x 55 x 5

As a Superset...
Rope Pressdowns
3 x 97.5 x 12 +
Forarm (Pro-Sup) Extensions
3 x 20 x 12 +

Commute
06-24-2010, 09:57 AM
I wanted to take a moment to discuss my mental state in the gym. If i'm not 100% focused on my lift it feels like my body shuts off. As an example, my Monday bench, there was someone in the gym I don't aprticularly like and it broke my focus and I didn't even come close to all my reps. Towards the end of my Bench the weight doesn't get heavier, but my arms stop pushing it. It's not the strain of the weight being heavy, It's just one of the strangest feelings i've ever gotten. I tend to lift better when I am alone or the gym is fairly empty. Not sure why, it just suits me.

Treadmill
10mins x 1incline x 4.5mph

Preacher Curls
1 x 75 x 5
1 x 95 x 5 - With a much more doable weight I got in 5 strong sets

CG Lat Pulldowns
5 x 190 x 5 - I had to lower the weight as I couldn't stabilize my core with my abs still in pain from last week

Hammer Curls
5 x 40 x 5

Bentover Barbell Rows (35pd bar)
1 x 85 x 5
5 x 125 x 5 - Not the best for my back, but I like the range of movement

Seated Alternating Curls
1 x 45 x 5
1 x 50 x 5
1 x 55 x 5

CG Seated Rows
3 x 210 x 5

Commute
06-28-2010, 12:24 PM
I've ignored legs for years now... but really noticing a difference after working them back into my split. My skin is tightening up and climbing 2 stairs at a time is standard issue now. As long as my back holds up i'll keep them going.

Treadmill
10mins x 1incline x 4.5mph

SQUAT
1 x 135 x 8
5 x 225 x 5 + (Great Depth today too)

Leg Press
1 x 405 x 5 +
5 x 565 x 5

Calf Raise
5 x BW+150 x 5

Leg Curls (Single Leg Focus)
5 x 40 x 5 - (Nothing left in the tank)

Commute
06-29-2010, 03:21 PM
So today was the most time i've spent in the gym. My ipod died and I got lost in all the conversations around me. Halfway through my workout this kid/guy showed up and I heard someone say... "look, little hercules is here". I couldn't tell his age as he looked like a frog with a bad tan, but he was shredded. he maybe weighed 125 soaking wet and he did 225 on his last set of bench. I've seen fit people before, but nothing like this... he was doing chinups and pullups in sets of 30. People were literally standing still and watching him. based on his quiet demeanor he doesn't have many friends in the gym as most everyone talks or greets one another. either way, odd story.

Treadmill
10mins x 1incline x 4.5mph

Bench Press
1 x 135 x 8
4 x 240 x 5
1 x 240 x 3 (Almost)

Tricep Pushdown
5 x 197.5 x 5

DB Decline Bench
1 x 75 x 5
5 x 85 x 5

Close-Grip Bench
1 x 160 x 5 +
4 x 155 x 5 (160 was too much today)

DB Flys
5 x 55 x 5

As a Superset...
Rope Pressdowns
3 x 97.5 x 12 +
Forarm (Pro-Sup) Extensions
1 x 20 x 12
2 x 15 x 12 - (I spent too much time at the gym today, worn down)

Commute
07-01-2010, 09:51 AM
Treadmill
10mins x 1incline x 4.5mph

SQUAT
1 x 135 x 8
5 x 225 x 5

Leg Press
1 x 405 x 5
5 x 565 x 5

Calf Raise
5 x BW+150 x 5

Leg Curls (Single Leg Focus)
5 x 40 x 5 - Staying at 40lbs to make sure I get the ful range of motion

Commute
07-07-2010, 03:01 PM
I left my journal in my truck and just remmebered to update it. I haven't been to the gym since and I may go tonight for some cardio. I'm taking a week off to recover as well as using my time at home to prep for my impending daughter. Hopefully i'll get more into it next week and will stay up on things after she gets here.

Treadmill
10mins x 1incline x 4.5mph

Preacher Curls
1 x 75 x 5
1 x 100 x 5 +

CG Lat Pulldowns
5 x 190 x 5

Hammer Curls
5 x 40 x 5

Bentover Barbell Rows (35pd bar)
5 x 125 x 5

Seated Alternating Curls
1 x 45 x 5
1 x 50 x 5
1 x 55 x 5

CG Seated Rows
3 x 210 x 5

Commute
07-08-2010, 02:33 PM
So in an effort to recover some and get steam to get back at it i'm taking this week off from lifting. i did however meet my arch nemesis... the treadmill

Treadmill
45mins x 1inc x 4.4mph

Commute
07-13-2010, 10:19 AM
With a baby on the way i need to cutm y gym time down some. I've cut from 5 to 3 sets and tried it out last night... it went well and the weight was easy to control. I am hoping to go up next week. I think in the long run this will help me recover better and not destroy what's left of my back/shoulder/elbow as quickly.

Treadmill
10mins x 1incline x 5.5mph Yea, I'm running again

Bench Press
1 x 135 x 5
3 x 240 x 5

Close-Grip Bench
3 x 155 x 5 (Was light)

Decline Bench
3 x 225 x 5

Tricep Pushdown
3 x 197.5 x 5

DB Flys
3 x 55 x 5

Rope Pressdowns
3 x 97.5 x 12

Forarm (Pro-Sup) Extensions
3 x 20 x 12

Commute
07-15-2010, 09:33 AM
Treadmill
10mins x 1incline x 5.5mph +

SQUAT
1 x 135 x 8
5 x 225 x 5

Calf Raise
5 x BW+150 x 5

Leg Press
1 x 405 x 5
5 x 565 x 5

Leg Curls (Single Leg Focus)
5 x 40 x 5

Commute
07-28-2010, 10:01 AM
Forgot to get this in... was out of work last week due ot birth of my child.

Treadmill
10mins x 1incline x 5.5mph

Preacher Curls
1 x 75 x 5
3 x 100 x 5

CG Lat Pulldowns
3 x 190 x 5

Hammer Curls
3 x 45 x 5 +

Bentover Barbell Rows (35pd bar)
1 x 135 x 5 +
3 x 155 x 5 +

Seated Alternating Curls
3 x 55 x 5

CG Seated Rows
3 x 210 x 5

Commute
07-28-2010, 10:08 AM
Been off for a week or so due to my daughter arriving. I've had elbow problems as of late as well, so I'm going to take a week or so off from benching and work my shoulders.

I also let myself eat up a storm all week and am 10 pds heavier now... :tuttut:

Standing Military
1 x 115 x 5
3 x 140 x 5

Close-Grip Bench
3 x 155 x 5 - Was light considering I didn't Bench before this

DB Incline
3 x 85 x 5

Tricep Pressdowns
3 x 197.5 x 5

Lateral Raise/Front Raise/Upright Row Superset
3 x 35 x 5

Rope Pressdowns
3 x 97.5 x 12

Shrugs
1 x 80 x 15
1 x 90 x 15
1 x 100 x 15

Forearm Extenstions
3 x 20 x 12

Commute
07-30-2010, 01:03 PM
On break from Creatine...

Treadmill
10mins x 1incline x 5.5mph

SQUAT
1 x 135 x 8
5 x 235 x 5 +

Calf Raise
5 x BW+150 x 5

Leg Press
1 x 405 x 5
5 x 575 x 5 +

Leg Curls (Single Leg Focus)
5 x 40 x 5

Commute
08-02-2010, 10:18 AM
No treadmill today, legs killing me from Thr, that and i'm lazy, which is a while different story

Preacher Curls
1 x 75 x 5
3 x 105 x 5 +

CG Lat Pulldowns
3 x 190 x 5

Hammer Curls
3 x 50 x 5 +

Bentover Barbell Rows(35pd bar)
1 x 135 x 5
3 x 155 x 5

Seated Alternating Curls
3 x 55 x 5

ISO-Lateral Rows
3 x 190 x 5 (totalweight on machine)

Overhand Barbell Curl
3 x 55 x 12

Commute
08-16-2010, 09:26 AM
I haven't posted in a while, but i've still been going ot the gym as often as I can. With in-laws and relatives in and out so much it's been tough.

Treadmill
11Mins x 1Inc x 5.6mph

Standing Military
1 x 115 x 5
3 x 140 x 5

Close-Grip Bench
3 x 160 x 5 + With no bench I'm seeing this weight increase

DB Incline
3 x 85 x 5

Tricep Pressdowns
3 x 197.5 x 5

Flys - I was zoned out and read the wrong page and did these by accident.
3 x 55 x 5

Rope Pressdowns
3 x 97.5 x 12

Shrugs
1 x 80 x 15
1 x 90 x 15
1 x 100 x 15

Forearm Extenstions
3 x 20 x 12

Commute
08-16-2010, 09:30 AM
Treadmill
10mins x 1incline x 5.6mph

SQUAT
1 x 135 x 8
5 x 235 x 5

Calf Raise
5 x BW+160 x 5 +
1 x BW+90 x 15

Leg Curls (Single Leg Focus)
5 x 40 x 5

Leg Press
1 x 405 x 5
5 x 575 x 5

Commute
08-16-2010, 09:33 AM
Update #3 in a row...

Treadmill
11min x 1Inc x 5.6mph

Preacher Curls
1 x 75 x 5
3 x 110 x 5 +

CG Lat Pulldowns
3 x 190 x 5

Hammer Curls
3 x 55 x 5 +

Bentover Barbell Rows (45pd bar)
1 x 135 x 5
3 x 155 x 5

Seated Alternating Curls
3 x 55 x 5

ISO-Lateral Rows
3 x 190 x 5 (totalweight on machine)

Overhand Barbell Curl
3 x 60 x 12 +

Commute
08-16-2010, 09:35 AM
Treadmill
15mins x 1inc x 5.6mph

Leg Curls (Single Leg Focus)
5 x 40 x 5

SQUAT
1 x 135 x 8
3 x 235 x 5

Calf Raise
5 x BW+160 x 5

Leg Press
1 x 405 x 5
5 x 575 x 5

Commute
08-16-2010, 09:39 AM
Last update, all caught up with my workouts...

Standing Military
1 x 115 x 5
3 x 140 x 5

Close-Grip Bench
3 x 165 x 5 +

DB Incline
3 x 85 x 5

Tricep Pressdowns
3 x 197.5 x 5

Shrugs
1 x 80 x 15
1 x 90 x 15
1 x 100 x 15

Rope Pressdowns
3 x 97.5 x 12

Lateral Raises
Front Raises
Upright Rows
1 x 30 x 12
1 x 30 x 10
1 x 30 x 8

Forearm Extenstions
3 x 20 x 12

Commute
08-18-2010, 12:19 PM
I'm finally back on track with lifting. The baby is time consuming, but it's only cost me moderate gym time. I've stepped up my cardio some as we have a trip to a wedding in Florida in October I need to be in better shape for. We'll see how it goes.

Treadmill
15mins x 1inc x 5.6mph

SQUAT
1 x 135 x 5
3 x 235 x 5
1 x 135 x 5

Calf Raise
5 x BW+90 x 12 Went light for greater reps

Leg Press
1 x 405 x 5
5 x 585 x 5 + Felt easy today... great depth too

Leg Curls (Single Leg Focus)
5 x 40 x 5

Commute
08-25-2010, 10:52 AM
Treadmill
11min x 1Inc x 5.6mph

Preacher Curls
1 x 75 x 5
3 x 110 x 5

CG Lat Pulldowns
3 x 197.5 x 5 +

Seated DB Curls
3 x 55 x 5

Bentover Dumbell Rows
3 x 90 x 5 (new)

Reverse Grip Barbell Curls
3 x 65 x 5 +

Benotover Reverse Flys
3 x 25 x 12 (new)

Commute
08-25-2010, 11:08 AM
Treadmill
15mins x 1inc x 5.6mph

Standing Military
1 x 115 x 5
3 x 145 x 5 +

Close-Grip Bench
3 x 170 x 5 +

DB Incline
3 x 85 x 5

Tricep Pressdowns
3 x 130 x 12 (lower weight, higher reps)

Lateral Raises
Front Raises
Upright Rows
1 x 30 x 10
1 x 30 x 8
1 x 30 x 6

Rope Pressdowns
3 x 97.5 x 12

Shrugs
1 x 80 x 15
1 x 90 x 15
1 x 100 x 15

Commute
09-02-2010, 10:53 AM
Treadmill
10mins x 1inc x 5.6mph

SQUAT
1 x 135 x 5
3 x 235 x 5
1 x 135 x 5

Calf Raise
5 x BW+90 x 12 Went light for greater reps

Leg Press
1 x 405 x 5
5 x 585 x 5

Leg Curls (Single Leg Focus)
5 x 40 x 5

Commute
09-02-2010, 10:56 AM
Things have been crazy as of late and my gym time is suffering. Sunday I sliced open my left thumb at the end which required 4 stitches to repair. Needless to say I can't hald weights in my hand yet, so I'm passing on lifting until Next week.

What I need to do is cut and be ready for late october trip to Florida for a wedding.

Treadmill
20min x 1Inc x 5.6mph
10min x 1Inc x 4.0mph

Hip Adduction
5 x 100 x 15

Hip Abduction
5 x 110 x 15

Seated Calf Raise
5 x 130 x 15

Commute
09-17-2010, 10:29 AM
Been really slacking getting both workouts in an updating this... but with a new baby i'm doing my best.

Treadmill
10min x 1Inc x 5.6mph
5min x 1Inc x 4.0mph

Commute
09-17-2010, 10:31 AM
Treadmill
15mins x 1inc x 5.6mph
10mins x 1inc x 4.0mph

Standing Military
1 x 115 x 5
3 x 145 x 5

Close-Grip Bench
3 x 175 x 5 +

DB Incline (45deg)
3 x 50 x 8

Tricep Pressdowns
3 x 130 x 12

Lateral Raises
Front Raises
Upright Rows
1 x 30 x 10
1 x 30 x 8
1 x 30 x 6

Rope Pressdowns
3 x 77.5 x 12 -

Shrugs
1 x 80 x 15
1 x 90 x 15
1 x 100 x 15

Commute
09-17-2010, 10:34 AM
Trying OxyELITEPRO so we'll see if I trim at all. More cardio too.

Treadmill
20mins x 1inc x 5.6mph
10mins x 1inc x 4.0mph

Preacher Curls
1 x 85 x 5
1 x 95 x 5
1 x 105 x 5
1 x 85 x 5

CG Bench
5 x 175 x 5

Standing Curls
3 x 50 x 8

Tricep Pressdown
5 x 130 x 12

Rev Grip BB Curls
5 x 55 x 12

Overhead Rope Extensions
3 x 70 x 8

Commute
09-22-2010, 10:32 AM
Treadmill
10m x 1I x 5.6mph
5m x 1I x 4.0mph

Standing Military
1 x 115 x 5
3 x 145 x 5 - was shaky today

Close-Grip lat Pulldowns
3 x 150 x 8 - lowered weight and held at the bottom longer

DB Incline Press
3 x 50 x 8 - was light today... wierd

Bent over DB Single Arm Rows
3 x 70 x 12

Lateral Raises
Front Raises
Upright Rows
1 x 30 x 10
1 x 30 x 8
1 x 30 x 6

Bent Over Reverse Flys
3 x 25 x 12

SHRUGS
1 x 80 x 15
1 x 90 x 15
1 x 100 x 15

Commute
09-22-2010, 10:34 AM
Treadmill
10mins x 1inc x 5.6mph
5mins x 1inc x 4.0mph

SQUAT
1 x 135 x 5
3 x 235 x 5
1 x 135 x 5

Calf Raise
5 x BW+90 x 12

Leg Press
1 x 405 x 5
5 x 585 x 5

Leg Curls (Single Leg Focus)
5 x 40 x 5