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randommetalguy
02-25-2008, 11:57 PM
To introduce myself my name is Glen and my online alias is randommetalguy. I was a college baseball player for the past 4 years and now that my eligibility is up I still want to stay in shape and stay healthy. I don't have any goals as of right now but I've been lifting about 6 times a week since the beginning of February and I want to use this site to track my progress. I plan to update once or twice a week as I progress making note of personal bests among other things.

Right now I am about 190 lbs 6'0" and have the following not flexing measurements:

Chest: 38"
Waist: 34-1/2"
Arms: 13"
Upper Legs: 22"
Calves: 15"

Don't know if I took these measurements correctly but I placed a string around each part so that there was no slack and not too tight then I measured the length of the string. I don't think the waist came out right. I wear 32" waist for my pants but I measured going around my even with my belly button.

My current personal bests:


Biceps
21s barbell (7 bottom half of a curl, 7 top half of a curl, 7 full curls)
- 40 lb - 3 sets

Preacher curl machine
- 80 lbs - 2 sets 8 reps

Back
Upper back seated rows machine
- 110 lb - 3 sets 10 reps

Lat pull down machine
- 110 lb - 3 sets 10 reps

Chest
Flat bench
- 135 lb - 3 sets 7 reps
- 185 lb - 1 set 3 reps

Incline bench
- 135 lb - 3 sets 7 reps

Decline bench
- 135 lb - 3 sets 7 reps

Triceps
French press barbell
- 40 lb - 3 sets 10 reps

Shoulders
Lateral raises front dumbbell
- 8 lbs - 3 sets 10 reps

Lateral raises side dumbbell
- 8 lbs - 3 sets 10 reps

Military press machine
- 110 lbs - 3 sets 8 reps

Legs
Leg press machine
- 155 lbs - 3 sets 10 reps

Leg extensions machine
- 110 lbs - 3 sets 10 reps

Leg curls machine
- 80 lbs - 3 sets 10 reps

Cardio
Run 2.0 miles on 2% incline at 6.7 mph

I've been tracking my progress via a text file on my computer and going back through it those were the numbers I found to be my best. As I continue with this, I may try to limit each muscle group to one exercise and judge my improvements based on that exercise. Initially I mentioned that I don't have a goal right now but looking at my bests I think I should stop lifting what feels comfortable to me and push myself to try a little harder even if that means that I cannot get a full set of 10 reps. I will also try different exercises so that working out does not become a routine with which I will become bored.

Anyways, I look forward to your comments as I am open to any and all critiques and I hope you enjoy reading as I guide you through my weight training experiences.

Bupp
02-26-2008, 12:50 AM
Good luck!

dynamo
02-26-2008, 03:18 PM
hot.

randommetalguy
02-26-2008, 06:06 PM
So I went to the gym today and did my push muscles: chest, triceps, and shoulders. I set new personal bests in every exercise I did. I think this journal had something to do with it. I just pushed myself harder tonight.

Incline Bench: 145x3x7
Decline Bench: 145x3x7
Skull Crushers: 50x3x10
Military Press: 95x3x10
Lateral Raise Front: 10x3x10
Lateral Raise Side: 10x3x10
Walk: .30 miles at 3.2 mph 1.5% incline
Run: 2.75 miles at 6.7 mph 1.5% incline

Also squatted 145 lbs 1 set of 8 lbs working on my form from the video clips I saw on this site.

Just got back and posting this is giving me such a boost can't wait to get in the gym again tomorrow!

dynamo
02-26-2008, 06:13 PM
good stuff, if you ever get burnt out just switch it up there are nice routines on this site

randommetalguy
02-27-2008, 05:50 PM
Just got done with another exhilarating workout and was once again impressed with my results. However, there were a lot of people in the gym today and when I started my run it was like there wasn't any air in the room. I did run with my sweatpants on. I didn't mean to but after mile 1 I didn't feel like taking them off. Anyway here are my results:

Dead lift (barbell): WU: 1x10x95 EX: 2x10x115
Seated row (machine): 3x8x130
Preacher curl (machine): 2x10x65 1x8x80
Lat pull down (machine): 2x10x100 1x8x115
Low back (machine): 3x10x140
Lemon squeezers: 3x25
Alternating crunches: 3x30
21s biceps (barbell): 3x21x40
Walk .40 miles 1.5% incline at 3.2 mph
Run 2.45 miles 1.5% incline at 6.6 mph

Tomorrow I am going to kill my legs. I'm tired of just using the machines and I am going to try some lunges and squats. Also I've been forgetting about my calves so I'm going to have to throw some calf raises in there. I'm going out of town this weekend so I will probably only have a chance to run on Friday and Saturday. If I get back early enough on Sunday I hope to get a chest, triceps, and shoulder workout in.

dynamo
02-27-2008, 05:58 PM
hopefully in time you'll learn to love deadlifts, squats, dips, and tbar rows. They are fantastic compound exercises.

dynamo
02-28-2008, 05:31 AM
I had an epiphany for you this morning. The act of weight lifting is no destination, its a journey. You're not trying to hurry up and finish, so when something interesting and new comes along (i.e. deadlift :P) give it a shot, see if you like it, see if it suits you, and if it doesnt and you become more experienced you may want to give it another try and you may find your views have changed. You don't have to move the heaviest weights all the time, and you don't have to constantly be thinking about your goals as though if you're benching 180 one week the next week you should be benching 200 (unless you want to). This is a process, pretty fun im my opinion. Should you feel like you didn't get a good lift one day, you can always lift again the next day, and if not, whats a day missed over the course of years? Its not much, and don't take that last sentence as an excuse to take off, but use it to put things into perspective when all you want to do is lift but you're injured or have more pressing obligations. Ok enough procrastinating for me, peace out.

randommetalguy
03-01-2008, 06:08 PM
Had to fit in a light workout last Thursday since I was leaving for Tennessee in the afternoon.

Squats: 2x10x115, 2x8x135, 1x6,155
Leg Extensions: 2x10x110, 2x8x125, 1x6x140
Walk: .75 miles at 3.2 mph with 1.0%
Run: 2.0 miles at 6.6 mph with 1.0%

I was hoping to get to a gym while I was in Tennessee or at least find time to do some cardio. My back and upper shoulders were sore on Friday (2 days after dead lift). Other areas of soreness included my quads and where my butt meets the back of my legs. After two days completely off I am feeling less sore and tomorrow will be a push muscle day so my sore areas will not be getting targeted. I think this is just an initial soreness because I have never dead lifted and no matter what amount of weight I put on I would have been sore because they are not muscles that I use everyday.

Hopefully, a strong workout tomorrow with a good cardio session will push out any residual soreness I have when waking up tomorrow.

randommetalguy
03-02-2008, 01:36 PM
Today I worked my push muscles and tried a new cardio program on the treadmill. The program was called cross country 2 with staggered incline intervals. Nothing was less than 2% with two 1 minute spikes for 9%. It was hard to judge how fast I was going but when I was running I ran at bout 6.0 mph and walked around 3.0 mph. The total distance was 2.30 miles and burned 408 calories. It was a good way to switch up from straight running on no to low incline. Anyway onto my workout:

Decline Bench (barbell): 3x8x145
Flat Bench (barbell): 3x6x145
French Press (barbell): 3x10x50 <-- Considering upping to 60 lbs next time
Military Press (machine): 2x10x95, 1x8x110
Lateral Raises Front (dumbbell): 2x10x10
Lateral Raises Side (dumbbell): 2x10x10

My back is still a little sore today and tomorrow is my pull muscle day. I may just rep 95 lbs when dead lifting rather than skipping it for tomorrow. Any thoughts? Quads are still sore today but after today's run hopefully that will subside.

randommetalguy
03-03-2008, 06:38 PM
Worked my pull muscles today here are my results:

Dead lift (barbell): 3x10x115
21s biceps (barbell): 3x21x40
One arm seated rows (machine): 3x10x95
Hammer curls (dumbbells): 2x10x25
Weighted crunches (machine): 1x10x110, 2x10x125
Low back extension (machine): 1x10x125, 2x10x140
Lemon squeezers: 2x25
Alternating crunches: 2x25

I was pretty pleased with my performance today. I'm liking dead lift more and the motion is more comfortable now. I decided to throw in hammer curls in place of preacher curls for a change of pace. I did not run today because I had to come home to fulfill some academic requirements. My legs are not bothering me today either so I will be prepared for a fun day of leg lifting tomorrow.

randommetalguy
03-04-2008, 02:54 PM
Did legs today...and something else but I won't reveal until the end of the post. Here are my results today:

Alternating leg lunges (dumbbells): 1x10xBW+40, 1x10xBW+50
Squats (barbell): 1x10x135, 1x10x155, 1x6x185
Leg curls (machine): 2x10x80
Weighted crunches (machine): 3x10x125
Lemon squeezers: 2x25
Alternating crunches: 2x25

Second day in a row of not running but I have come down with a head cold and it is very difficult to breathe. I know I'll be sore from squats the next few days so I'll be forced to run in order to get my soreness out.

Now for my surprise...on January 31st at work I weighed myself and was at 198 pounds which was the most I've been in my life. After a solid month of working out (and finally finding the scale at the gym) I decided to weigh myself today. I weighed in at 186 pounds which reduces my BMI (from a calculator found online) to 25.2. I've noticed that I've lost weight in my face and stomach area since beginning this journey. My goal is get down to 180 and hopefully stay in that range by gaining muscle and losing extra fat.

Tomorrow is push muscles day. I hope to rep 150 on bench 3 sets of 6 reps and increase my french press to 3 sets of 10 reps of 60 lbs.

dynamo
03-04-2008, 03:36 PM
hot ****. You should find your BF%. You don't look too fat. I'm going on a cut soon, we should see who can gain the most strength and lose the most fat in 3 months.

randommetalguy
03-05-2008, 06:51 PM
Did push muscles today after sleeping for 10 hours trying to knock out this cold. While I was running on the treadmill I felt the cold leaving my nose and moving into my eyes and chest. I've been coughing more since the workout is over. I also have been drinking a lot of juice and water to stay hydrated. Anyway onto the workout...

Flat bench (barbell): 2x7x150, 1x6x150
Decline bench (barbell): 2x7x150, 1x6x150
Lateral raises front (dumbbell): 3x10x10
Lateral raises side (dumbbell): 3x10x10
French press (barbell): 1x10x60, 2x8x60
Military press (machine): 2x10x110
walk .25 miles at 3.2 mph at 1.0% incline
run 1.65 miles at 6.5 mph at 1.0% incline

I was proud of repping 150. I think my plan here is to get to 3x7x155 on decline and flat and then I will go down to 3x12x135 for a few weeks.

Also, I found some GNC 100% Whey Protein under the sink that I haven't used since 2006. I don't see an expiration date on it. It's a 3 lb jar and I'd say there's about 2 lbs still in it. Is it safe to use? The powder doesn't look clumpy, still looks like it did when I used it last.

randommetalguy
03-06-2008, 05:15 PM
Pull muscles

Seated row (machine): 1x10x115, 2x8x130
Dead lift (barbell): 1x10x115, 2x6x135
21s (barbell): 3x21x50
Low back (machine): 3x10x140 (since starting dead lift this machine seems pointless)
Weighted crunches (machine): 3x10x125
walk .30 miles at 3.2 mph at 1.0%
run 1.6 miles at 6.6 mph at 1.0%
Hammer curls (dumbbell): 2x10x25
Arm curls (dumbbell): 1x10x25 <-- upping to 30 next time
Lemon squeezers: 2x25
Alternating crunches: 2x25

Gotta go eat fajitas...i'm out!

dynamo
03-06-2008, 05:31 PM
yes it is pointless. stop using it.

randommetalguy
03-07-2008, 03:58 PM
Leg day!

Squats (barbell): 1x10x135, 1x6x185, 1x6x205, 1x4x225 <--- woohoo
Lunges (dumbbells): 2x10xBW+50
Seated leg curls (machine): 3x10x110
Leg extension (machine): 3x10x110
Weighted crunches (machine): 3x10x125
Bike for 20 minutes 7 miles

All the treadmills were taken but I got on a bike and still felt like I got a good workout. My legs are really jell-o like right now but it's a great feeling. I've been taking that protein I found under the sink after my workouts. I found mixing it in milk and letting it sit for a few then stirring again gets rid of the clumps.

Also, I have decided on a goal that my big three: bench press, squat, and dead lift I should be able to lift 750 by my birthday which is May 11th.

Right now here's where I stand:
Chest: 185
Squat: 225
Dead lift: 135
Total: 545 lbs

I still haven't really pushed myself in dead lift so I know there's a lot of room for improvement in that lift. I maxed out on my chest about 3 weeks ago so there may even be some room for improvement in that as well. Even if I don't get to my goal it's still something to shoot for. That is all.

Time to watch The Brave One...chow!

randommetalguy
03-08-2008, 03:48 PM
Push muscles:

Decline bench press (barbell): 3x7x150
Flat bench press (barbell): 3x7x150
French press (barbell): 1x10x60, 2x10x50 <--- got really difficult for some reason
Front lateral raises (dumbbell): 3x10x10
Side lateral raises (dumbbell): 3x10x10
walk .25 miles at 3.2 mph at 0.5% incline
run 1.75 miles at 6.5 mph at 0.5% incline
Overhead press (machine): 3x8x110
Lemon squeezers: 1x25
Alternating crunches: 1x25
Weighted crunches (machine): 3x10x125

Very productive just can't figure out why I couldn't do 60 lbs on french press. 60 lbs was extremely difficult so I dropped down 10 lbs to complete my sets.

randommetalguy
03-09-2008, 01:47 PM
Pull muscles:

Dead lift (barbell): 3x6x135 <-- will try to do 3 sets of 8 next time
One arm seated rows (machine): 3x10x110
21s (barbell): 3x21x50
Low back (machine): 3x10x140
walk .25 miles at 3.2 mph at 1.0% incline
run 1.75 miles at 6.4 mph at 1.0% incline
Hammer curls (dumbbell): 2x10x30, 1x8x30
One arm lat pull downs (machine): 1x10x110

I'm going to try to post what I eat this week too so I can physically see what I am putting into my body.

11:00 a.m. - Breakfast - 2 slices of peanut butter and jelly bread, 2 eggs over easy, glass of milk, and multivitamin for men
3:00 p.m. - Workout - Bottle of water
3:45 p.m. - Post Workout - 1 GNC 100% Whey Protein shake
6:00 p.m. - Dinner - 2 hot dogs with chili and mustard, french fries
10:00 p.m. - Snack - 2 hot dogs with chili, half a Gatorade

randommetalguy
03-10-2008, 01:41 PM
Took a day off from lifting weights today. I did a lot of legs the other day, plus I was due for an off day so here's what I did

walk .35 miles at 3.2 mph
run 2.45 miles at 6.5 mph
Weighted crunches (machine): 3x10x125

Food intake so far today:

3:00 a.m. - Snack - 1 glass of milk
11:15 a.m. - Breakfast - 1 bowl of peaches and cream oatmeal, men's multivitamin, 1 glass of cranberry juice
1:30 p.m. - During workout - 1 bottle of water
3:00 p.m. - Post workout - 1 GNC 100% Whey Protein shake
5:30 p.m. - Snack - handful of skittles
8:30 p.m. - Dinner - 2 servings of Chicken Alfredo and 2 servings of green beans with 1 glass cranberry juice
9:00 p.m. - Snack - sugar free chocolate pudding
10:30 p.m. - Snack - 1 bottle of gatorade and men's multivitamin

I took an extra vitamin today. I started having cramps in my left hammy and inner thigh. I'm hoping the extra salts and potassium in the Gatorade and vitamins help with the cramps. If I'm still cramping tomorrow I might just rest the legs two more days and start with chest again tomorrow.

randommetalguy
03-11-2008, 06:09 PM
Legs today:

Squats (barbell): 1x10x135, 2x8x185
Lunges (dumbbell): 2x10xBW+50
Seated Calf Raises (machine): 2x10x70, 2x10x90
Leg Extensions (machine): 3x10x110
Seated Leg Curl (machine): 3x10x110
walk .15 miles at 3.2 mph at 0.5% incline
run .80 miles at 6.5 mph at 0.5% incline

Food intake:

03:00 a.m. - Snack - 3 scoops cherry vanilla ice cream
04:00 p.m. - Lunch? - 1 can Chef Boyardee Raviloi, 1 glass cranberry juice, men's multivitamin
07:00 p.m. - Workout - 1 bottle of water
08:00 p.m. - Post workout - 1 GNC 100% Whey Protein shake
09:30 p.m. - Dinner - 1 pork chop, 1 serving of corn, 2 servings of mashed potatoes, 2 servings of Texas toast, 1 glass of cranberry juice

randommetalguy
03-12-2008, 05:26 PM
Push muscles:

Decline bench (barbell): 3x6x155
Flat bench (barbell): 1x6x155, 2x5x155
French press (barbell): 3x10x50
Lateral raise front (dumbbell): 3x10x10
Lateral raise side (dumbbell): 3x10x10
walk .30 miles at 3.2 mph at 1.0% incline
run 2.2 miles at 6.6 mph at 1.0% incline
Overhead press (machine): 2x10x110, 1x7x110
Tricep pushdown (machine): 3x95x10

Food intake:
12:00 p.m. - Breakfast - 1 yogurt, 1 glass of milk, men's multivitamin
3:00 p.m. - Lunch - 1 turkey and cheese sandwich, 2 glasses of orange juice
5:00 p.m. - During workout - 1 bottle of water
7:00 p.m. - Post workout - 1 GNC 100% Whey Protein shake, 2 tuna salad sandwiches

randommetalguy
03-13-2008, 08:20 PM
Pull muscles:

walk .25 miles at 3.2 mph with 1.0% incline
run 2.7 miles at 6.6 mph with 1.0% incline
One arm seated rows (machine): 3x10x110
Lat pulldowns (machine): 2x10x100
Preacher curl (machine): 1x10x80, 1x8x80
Low back extensions (machine): 2x10x140, 1x10x155
Dead lift (barbell): 3x7x135

Food intake: I'm really ashamed of my diet today I had a lot going on and I know that's no excuse. I'll make up for it tomorrow.

8:00 a.m. - Breakfast - 2 slices stuffed crust with sausage pizza, 1 glass orange juice
11:00 a.m. - Drink - 1 glass orange juice
5:00 p.m. - Lunch - Wendy's Jr. Cheeseburger, 1 crispy chicken sandwich, 1 cup of water
9:00 p.m. - Workout - 1 bottle of water
10:00 p.m. - Post Workout - 1 GNC 100% Whey Protein shake, men's multivitamin, 1 yogurt

randommetalguy
03-14-2008, 08:08 PM
Legs:

Squats (barbell): 1x10x145, 1x10x185, 1x8x205
Leg extensions (machine): 1x10x110, 2x10x125
Seated leg curls (machine): 3x10x110
walk .50 miles at 3.2 at 1.0% incline
run 2.75 miles at 6.6 at 1.0% incline
Seated calf raise (machine): 3x10x90
Lunges (dumbbell): 1x10xBW+50

Food intake:
12:00 p.m. - Lunch - Noodles with marinara sauce, 1 glass of orange juice, and men's multivitamin
5:00 p.m. - Snack - Yogurt
08:00 p.m. - Dinner - 3 burrito sized tacos (beef, beans, lettuce, cheese, sour cream), potassium pill
09:00 p.m. - Workout - 1 bottle of water
10:00 p.m. - Post Workout - 1 GNC 100% Whey Protein shake, 1 yogurt

randommetalguy
03-14-2008, 09:39 PM
this is megan, glens HOT ASS girlfriend.

i can squat more than him! so ha!

have a good one!

randommetalguy
03-15-2008, 04:13 PM
Push muscles:

Decline bench press (barbell): 1x10x135, 1x7x155, 1x6x155
Incline bench press (barbell): 1x8x135, 1x6x135, 2x5x135
French press (barbell): 3x10x50
Lateral raise front (dumbbell): 3x10x10
Lateral raise side (dumbbell): 3x10x10
Tricep pushdown (cables): 1x10x80, 1x10x100, 1x10x110
walk .40 miles at 3.2 mph with 0.5% incline
run 2.3 miles at 6.8 mph with 0.5% incline
Overhead press (machine): 2x10x110

Food intake:
12:00 p.m. - Breakfast - 1 yogurt
03:00 p.m. - Lunch - 2 tuna salad sandwiches, 1 glass orange juice, 1 men's multivitamin
05:00 p.m. - Workout - 1 bottle of water
06:00 p.m. - Post Workout - 1 GNC 100% Whey Protein shake, 1 glass of orange juice
09:45 p.m. - Dinner - 2 servings of baked spaghetti, 1 salad, 1 piece Texas Toast, 1 green tea

randommetalguy
03-16-2008, 03:14 PM
I'm taking today off from working out. I've been busting my butt pretty good in the gym. I'm going to have two hard workouts Monday and Tuesday before leaving for Tennessee Wednesday through Sunday where I won't have gym access.

11:00 - Breakfast - 1 yogurt
02:30 - Snack - 1 bagel with cream cheese and grape jelly, men's multivitamin.
05:00 - Lunch - noodles with marinara sauce
07:00 - Snack - 1 GNC 100% Whey Protein Shake, 1 tuna salad sandwich
08:00 - Dinner - Chicken, nachos, cheese sauce
12:00 - Snack - 1 yogurt, 1 orange juice

randommetalguy
03-17-2008, 08:30 PM
Leg and semi push muscle day:

Squats (barbell): 1x10x145, 1x10x185, 1x10x205
Seated calf raise (machine): 3x10x90
Lunges (dumbbell): 2x10xBW+50
Leg extensions (machine): 3x10x125
walk .40 miles at 3.2 mph with 0.5% incline
run 1.90 miles at 6.7 mph with 0.5% incline
Hammer curls (dumbbell): 2x10x30
Arm curls (dumbbell): 1x10x30
Weighted crunches (machine): 3x10x125
Low back extension (machine): 3x10x140


Food intake:
12:30 - Breakfast - 1 granola bar, 1 yogurt, 1 bottle of water
04:00 - Lunch - crackers, turkey, colby jack cheese, 1 bottle of water
07:00 - Dinner - 3 slices pizza, 4 bread sticks, 1 green tea
08:30 - Workout - 1 bottle of water
09:45 - Post Workout - 1 GNC 100% Whey Protein Shake, 1 bottle of water
12:00 - Snack - 2 scoops of chocolate chip cookie dough ice cream

randommetalguy
03-18-2008, 10:19 AM
Push muscles:

Flat bench press (barbel): 1x8x145, 1x7x155, 2x6x155
Decline bench press (barbell): 1x7x155, 1x6x155, 2x5x155
Lateral raise front (dumbbell): 3x8x15
Lateral raise side (dumbbell): 3x8x15
Tricep pushdown (machine): 1x10x110, 1x10x125
French press (barbell): 3x10x50
Tricep pushdown (cables): 3x10x100

Food intake:
10:30 - Breakfast - 1 bagel with cream cheese and grape jelly, men's multivitamin
11:30 - Workout - 2 bottles of water
12:15 - Post workout - 1 GNC 100% Whey Protein shake


I'm off to Tennessee for 5 days with no gym. I'll try to do push ups and sit ups to sort of stay in shape. I'll also keep track of my food intake. See you guys Sunday!

dynamo
03-20-2008, 09:02 PM
When you get back in MD lets hit up the gym, see if we cant hit some serious PRs.

randommetalguy
03-24-2008, 07:53 PM
I finally went to the gym again today after a 5 day hiatus. Tennessee was really fun. My girlfriend and I stayed in a cabin for 3 days then did Easter with the family for the next two days. I didn't track my food or workout or anything. I placed an order with At Large before I left and it came today. I got some Multi Plus, Nitrean, and Creatine. I started taking everything today.

I couldn't do squats today all the stations were taken up and by the time they were available my legs were dead. Also I didn't run/walk too much because I bought a new pair of Nikes in Tennessee and I was breaking them in today.

Legs:

walk .75 miles at 3.2 mph with 0.5% incline
run .50 miles at 6.6 mph with 1.0% incline
Lunges (dumbbells): 3x10xBW+60
Seated calf raise (machine): 3x10x90
Seated leg curl (machine): 3x10x110
Weighted crunches (machine): 3x10x125
Leg extensions (machine): 3x10x125
Lemon squeezers: 2x20
Alternating crunches: 2x15
Leg press (machine): 1x10x155 <-- I hate getting in and out of that machine I wish the squats were open!!!

All in all a pretty good first day back.

Food intake (I've been hungry all day I've been punching out this 14 page paper for my e-commerce class since 10 a.m. with no break except to work out):
10:30 - Breakfast - 1 bagel with cream cheese and jelly, 1 blueberry yogurt, 1 glass of water with men's multivitamin
12:00 - Lunch - 1 can of spaghettios, 1/2 a bottle of powerade
02:00 - Snack - other half of powerade
04:00 - 2 glasses of water
07:30 - Dinner - 1/2 foot long ham and turkey sub with lettuce, tomato, pickles and mayo from subway. 1 glass of kool aid with creatine.
08:30 - During workout - 2 glasses of water
10:00 - Post workout - 1 serving Nitrean, 1/2 foot long ham and turkey sub with lettuce, tomato, pickles and mayo from subway, 1 glass of water

randommetalguy
03-25-2008, 07:47 PM
Push muscles:

Dumbbell flat bench press: 1x10x35, 3x10x50
Decline bench press (barbell): 1x10x135, 1x9x135, 1x7x135, 1x6x135
French press (barbell): 3x10x50
Tricep pushdown (cables): 3x10x110
Tricep pushdown (machine): 3x10x125
Lateral raise front (dumbbell): 2x10x15
Lateral raise side (dumbbell): 2x10x15
walk .25 miles at 3.2 mph
run 1.85 miles at 6.6 mph
Overhead press (machine): 2x10x110, 1x8x110

No more food intake, I've started a fit day and I'll give my link out when I reach 10 posts.

randommetalguy
03-26-2008, 07:37 PM
Pull muscles:

Lat pull downs (machine): 3x8x115
Dead lift (barbell): 1x8x95, 2x6x145, 1x8x145
One arm seated row (machine): 3x8x125
Hammer curls (dumbbell): 1x8x35, 1x6x35, 1x8x30
Low back extensions (machine): 3x10x155
21s (barbell): 3x21x40
walk .50 miles at 3.2 mph
run 1.8 miles at 6.7 mph

randommetalguy
03-27-2008, 06:09 PM
Legs:

walk .15 miles at 3.2 mph
run 2.0 miles at 6.7 mph
Squats (barbell): 1x8x155, 1x8x185, 1x8x215 <--- PR
Calf raises (machine): 3x10x100 <-- PR
Leg extensions (machine): 3x10x125
Lunges (barbell): 2x10xBW+40
Seated leg curls (machine): 3x10x115 <-- PR

randommetalguy
03-28-2008, 09:09 PM
Push muscles:

walk .10 miles at 3.2 mph
run .40 miles at 6.7 mph
Dumbbell press (dumbbell): 1x10x35, 3x10x55
Decline bench press (barbell): 2x10x135
Incline bench press (barbell): 2x10x115
French press (barbell): 3x10x50
Lateral raises front (dumbbell): 2x10x15
Lateral raises side (dumbbell): 2x10x15
Tricep push downs (cable): 1x10x110, 2x10x120

I think I could move up to 60 lb dumbbells for the DB press. I've dropped down in weight and increased my reps the past few workouts a few weeks ago I was repping 155 3 sets of 7. I've also switched to dumbbells to target my stabilizing muscles. I want to be able to rep 200 on bench by the end of April. The most I've done was 1x3x185. If I can get 1 set of 5 of 200 I'll be pleased. Maybe even a 1 rep max of 225 but I don't wanna get ahead of myself.

It's weird this is the strongest I've been in my life but not the biggest. Does that make sense? May 2005 - Feb 2006 I hit the gym hard 5 days a week religiously and it was bigger than I am now but at this point in my life I've increase the volume I am able to lift yet my size hasn't really changed. I guess that will come with time.

I'm going home on Sunday and don't know what my gym situation will be. I do have a treadmill at home and will definitely run daily but I don't know what I'm going to do about weights. Sigh we'll see.

randommetalguy
03-29-2008, 01:30 PM
Pull muscles:

walk .25 miles at 3.2 mph
run 2.0 miles at 6.7 mph
Dead lift (barbell): 1x8x95, 1x8x145, 1x6x155, 1x6x165 <--- PR
Seated row (machine): 3x10x115
Low back extensions (machine): 1x10x155, 2x10x170
Lat pull downs (machine): 2x10x100, 1x8x115
One arm seated row (machine): 2x8x125
Hammer curls (dumbbell): 1x8x35, 2x8x30
21s (barbell): 2x21x40

I was excited about my dead lift today it was the first time I've ever tried lifting over 145. I probably could've kept going but didn't want to push it. I have a goal of 750 lbs by my birthday May 11th and here's where I currently stand.

Flat bench: 1x3x185
Squat: 1x8x215
Dead lift: 1x6x165

Those are my best sets from each exercise totaling 565 lbs. I still haven't really pushed myself to max out on any one of those exercises yet so I may be even closer to my goal than I think. Anyways I'm 6 weeks away from my target date and I'll keep training until I get there.

randommetalguy
04-01-2008, 08:32 PM
MAX OUT DAY!!!

Flat Bench Press (barbell):1x8x135, 1x4x155, 1x2x185, 1x1x195, 1x0x205, 1x1x195, 1x1x200 <--- New PR
Squats (Smith machine): 1x8x135, 1x5x185, 1x2x225, 1x1x245, 1x1x2x275 <-- New PR
Dead lifts (barbell): 1x8x135, 1x1x185, 1x1x225, 1x1x235, 1x1x245, 1x1x255 <-- New PR
Decline Bench Press (barbell): 1x8x135, 1x4x185 <-- New PR
French Press (barbell): 3x10x55
Lateral Raises front (dumbbell): 2x10x15
Lateral Raises side (dumbbell): 2x10x15
Tricep Pulldown (cables): 3x10x120
walk .50 miles at 3.2 mph
run 1.00 miles at 6.7 mph

randommetalguy
04-04-2008, 11:10 AM
Just ran today,

run .25 miles at 3.2 mph
walk 1.00 miles at 6.7 mph

randommetalguy
04-04-2008, 07:27 PM
Leg day and some push muscles:

Squats (barbell): 1x8x135, 2x8x135, 2x8x205
Standing calf raises (machine): 1x12x110, 1x10x150, 2x10x200
Dead lifts (barbell): 1x8x135, 1x6x185, 2x4x235
Straight leg dead lifts (barbell): 3x8x135
T-Bar Rows (machine): 1x8x45, 2x8x70
Pull ups (bar): 2x5xBW, 2x4.5xBW

randommetalguy
04-07-2008, 12:59 PM
Push muscles:

I felt very weak today and don't know what the problem was. Last week I lifted very heavy two times and I've been pretty sore the past few days. I've been getting enough perhaps too much sleep. I slept for 11 hours last night 1 am to 12 pm maybe I need to cut back. I've been eating well. The only other difference was I usually pick 2 chest exercises and they usually are decline and flat bench and today I started with incline. Maybe I just shocked my muscles and they never recovered the whole workout. Anyways results....

Incline bench press (barbell): 2x10x110, 1x8x110
Flat bench press (dumbbell): 2x10x55
Flat bench press (barbell): 1x7x135, 2x5x135 <--- I don't know what was wrong with me
French press (barbell): 3x10x50
walk .25 miles at 3.2 mph
run 2.0 miles at 6.3 mph
Decline bench press (barbell): 3x7x135
Lateral raise front (dumbbell): 2x10x15
Lateral raise side (dumbbell): 2x10x15
Tricep pushdowns (cables): 3x10x120

dynamo
04-07-2008, 01:30 PM
gravity is less effective in the mountains....man you're really busted :p . Evaluate your physical condition. You may just be over training and now its catching up. If you think you're not overtraining and youre sleeping well and eating well then I would think perhaps you are overtraining.

randommetalguy
04-08-2008, 06:13 PM
Pull muscles:

Dead lift (barbell): 1x8x135, 1x6x185, 2x4x235
Lat pull downs (machine): 1x10x100, 2x10x105
Weighted crunches (machine): 3x10x125
Hammer curls (dumbbells): 1x10x30
Arm curls (dumbbells): 2x10x30
Seated row (machine): 1x10x100, 2x10x115

Looks like a very brief workout but I did landscaping today for about 4 hours and was basically suplexing 75 lbs bags of wet leaves into dumpsters all day. That combined with raking I think I got a pretty good arm and back workout.

randommetalguy
04-09-2008, 10:57 PM
Cardio:

walk .35 miles at 3.2 mph with 1.0% incline
run 2.75 miles at 6.8 mph with 1.0% incline

My legs were kind of sore today I think from all that outside work yesterday so I did an extra long run to loosen them up.

I'm changing a few things with my workout. I'm going to do a 9 day cycle. I am throwing in 3 days dedicated specifically for cardio even though I will still try to do a 20 min cardio session on my regular workout days. The new cycle looks like this.

Day 1: Push muscles
Day 2: Pull muscles
Day 3: Cardio and abs
Day 4: Legs
Day 5: Push muscles
Day 6: Cardio and abs
Day 7: Pull muscles
Day 8: Legs
Day 9: Cardio and abs
Repeat

Day 9 will most likely be subbed out for a whole day of rest. I am also switching dead lifts to leg day rather than pull day. I typically slack off after doing deads on pull days but I love doing legs so hopefully this will prevent slacking. It will also free up time for pull ups and t bar rows on pull muscle day.

randommetalguy
04-10-2008, 04:53 PM
Legs:

Squats: 1x10x135, 2x8x185, 1x8x205
Seated calf raises: 3x10x110
Lunges: 4x6xBW+40
Legs extensions: 3x10x125
Seated leg curls: 1x10x65, 1x10x80, 1x10x95
walk 2.0 miles at 3.2 mph
run 2.0 miles at 6.0 mph

Went fishing today and walked to the good spot that's why I walked so far today.

randommetalguy
04-11-2008, 07:31 PM
Push muscles:

Incline bench press (barbell): 3x10x115
Flat bench press (barbell): 2x7x135, 2x5x155, 1x3x185
French press (barbell): 3x10x60
Lateral raises front (dumbbell): 2x10x15
Lateral raises side (dumbbell): 2x10x15
Decline bench press (barbell): 2x7x135, 2x5x155, 1x3x185
Tricep pushdowns (cables): 3x10x120

randommetalguy
04-13-2008, 04:14 PM
Pull muscles:
One arm seated row (machine): 1x5x80, 2x10x125
One arm lat pull down (machine): 1x5x80, 2x10x110
Low back extension (machine): 3x10x155
Seated row (machine): 3x10x115
Lat pull down (machine): 1x10x115, 2x10x105
Hammer curls (dumbbell): 3x10x25 <-- Dropped down in weight wanted to do a full 3 sets of 10
walk .20 miles at 3.2 mph
run 2.0 miles at 6.5 mph
Pull ups: 3x5xBW

I've been kinda run down lately and don't know why. I took a day off yesterday. I've been fighting off this sinus cold they usually are out of my system by 3-4 days but this one is lingering. Ah well. Tomorrow is leg day and I'm trying a new approach. I'm moving deads to leg day. I'll probably drop down in weight a big and do deads, sldl, squats, calf raises, leg extensions, and seated leg curls (maybe lunges if I'm feeling inspired).

randommetalguy
04-14-2008, 12:48 PM
Legs:

walk .25 miles at 3.2 mph
Seated calf raises (machine): 4x10x110
Seated leg curls (machine): 3x10x110
Squats (barbell): 1x10x135, 2x8x185, 1x7x205
Dead lifts (barbell): 1x8x135, 3x6x185
Leg extensions (machine): 3x10x125

randommetalguy
04-16-2008, 01:56 AM
Cardio

walk .41 miles at 3.2 mph with 1.0% incline
run 2.80 miles at 6.7 mph with 1.0% incline

Tomorrow is push muscle groups and I'm pretty excited about it. I want to see if I can improve on the numbers I did last time.

randommetalguy
04-16-2008, 07:50 PM
Push muscles:

Incline bench press (barbell): 3x10x120
Flat bench press (barbell): 2x7x140, 2x5x155, 1x2x185
French press (barbell): 3x10x60
Lateral raise (front): 2x10x15
Lateral raise (side): 2x10x15
Tricep push downs (cables): 3x10x125
Decline bench press (barbell): 1x7x135, 1x5x155, 1x4x155, 1x5x135

randommetalguy
04-17-2008, 07:00 PM
Pull muscles:

walk .25 miles at 3.2 mph
Lat pull downs (machine): 3x10x110
One arm seated rows (machine): 1x10x125
One are lat pull down (machine): 1x5x125
Dead lift (barbell): 1x8x135, 1x6x185, 2x4x235
Pull ups: 3x5xBW
Arm curls: 2x10x30
run 1.0 mil at 6.5 mph

randommetalguy
04-19-2008, 02:18 PM
Legs:

Squats (barbell): 1x10x135 1x8x185 1x6x205 1x6x225
Walking lunges (dumbbell): 1x12xBW+40 2x11xBW+40
Seated calf raises: 4x10x110
Leg extensions: 3x10x140
Seated leg curls: 3x10x110
walk: 0.25 miles at 2.5 mph
run: 1.0 miles at 6.0 mph

randommetalguy
04-20-2008, 03:12 PM
Push Muscles:

Incline bench press (barbell): 3x10x125
Flat bench press (barbell): 2x7x145, 2x5x155, 1x5x165
French press (barbell): 3x10x60
Lateral raises side (dumbbell): 2x10x15
Lateral raises front (dumbbell): 2x10x15
Tricep pushdown (cables): 2x10x125, 1x10x130
Decline bench press (barbell): 1x7x135, 1x5x145, 1x3x155 <--- Was just too tired to push any harder
walk .25 miles at 3.2 mph
run 2.0 miles at 6.0 mph

randommetalguy
04-22-2008, 03:40 PM
Pull muscles:

Okay so something weird happened today. I took a hot shower then went to workout. I wasn't planning on working out right after the shower but I did. When I was done dead lifting I look down and the middle of the forearm is spotted purple. I thought it was a rug burn from playing with the dogs but it wasn't a cut it looks more like a hickey, blood under the skin. I'll post a picture later if I am able to. Jerry seems to think I broke a blood vessel which makes sense. I don't know why it happened though. I was lifting the same I usually do and the only thing different was the shower if that had anything to do with it. I don't think it's serious but if any one could explain what happened I'd be interested.

http://www.geocities.com/gpcdon/IMG000052.jpg
http://www.geocities.com/gpcdon/IMG000053.jpg

Hopefully they are of good enough quality.

Anyway

Dead lift (barbell): 1x8x135, 2x6x185, 2x4x235
One arm seated rows (cables): 2x10x125, 1x10x130
Lat pull downs (machine): 3x10x105
Seated row (machine): 3x10x115
Pull ups: 1x4 <---only did one set then got to talking about my arm and forgot to do the rest
Preacher curl (machine): 3x8x80
walk .65 miles at 3.2 mph
run 2.3 miles at 6.5 mph
Hammer curls (barbell): 2x10x30
Arm curls (barbell): 1x5x30

Good day, legs tomorrow

dynamo
04-22-2008, 06:44 PM
yo tear off that toshiba sticker off your laptop before i pull your face off.

randommetalguy
04-23-2008, 04:52 PM
Legs:

Squats (barbell): 1x10x135, 1x8x185, 3x5x225
Seated calf raises (machine): 4x10x110
Leg extensions (machine): 3x10x140
Seated leg curls (machine): 3x10x125
Weighted crunches (machine): 3x10x125
walk .22 miles at 3.2 mph
run 1.1 miles at 6.5 mph

randommetalguy
04-24-2008, 07:55 PM
Cardio:

walk .35 miles at 3.2 mph
run 3.0 miles at 6.5-7.0 mph in 26 minutes

randommetalguy
04-25-2008, 04:14 PM
Push Muscles:

Incline Bench Press (barbell): 2x10x135, 2x8x135
Flat Bench Press (barbell): 1x7x145, 1x3x185, 1x1x195, 1x1x200, 1x1x205, 1x1x210, 1x3x185
French Press (barbell): 4x10x60
Lateral Raise (front): 1x10x15, 2x8x20
Lateral Raise (side): 1x10x15, 2x8x20
Tricep Pushdown (cables): 1x10x122.5, 1x10x125, 1x10x130
Overhead Press (Machine): 1x10x110, 1x10x100, 1x6x100

New personal best in bench press today. I'm closing in on my goal of 750 lb for my big three by May 11th. I'm repping 2x4x235 for dead lift, 1x6x225 for squat, and 1x3x185 for bench press. So I'm repping right under my one rep max from a month ago. I'm pretty confident that in the next 2 and a half weeks that I'll clear my 750 lb goal I set for myself back in February.

randommetalguy
04-26-2008, 03:42 PM
Pull muscles:

One armed seated row (machine): 3x10x130
Lat pull downs (cables): 3x10x105
Pull ups: 3x4xBW
Seated row (machine): 3x10x120
Preacher curl (machine): 3x8x80
Dead lifts (barbell): 1x8x135, 4x3x225
Low back extension (machine): 3x10x155

randommetalguy
04-28-2008, 08:08 PM
Legs:

Squats (barbell): 1x10x135, 1x6x185, 1x5x255, 1x5x245
Seated calf raise (machine): 3x10x120
Leg extension (machine): 3x10x140
Seated leg curl (machine): 3x10x125
Weighted crunches (machine): 3x10x125
Leg abduction (machine): 1x10x80
Leg abduction (machine): 1x10x50

The abduction and adduction were kind of just me wasting time waiting on other machines to open up. Those muscles are kinda weak though.

randommetalguy
04-30-2008, 07:11 PM
Push muscles:

Incline bench press (barbell): 3x10x135
Decline bench press (barbell): 1x7x135, 1x5x155
Flat bench press (barbell): 2x7x135, 1x5x155
French press (barbell): 3x7x70
Lateral raise (front): 3x8x20
Lateral raise (side): 3x8x20
Weighted crunches (machine): 3x10x125

Couldn't do my tricep pull downs this couple must have isolated every muscle in their shoulder, bicep, and tricep because for the 50 minutes I was there, they were using both cables.

randommetalguy
05-01-2008, 09:59 AM
Pull muscles:

One arm seated row (machine): 3x10x125
Lat pull down (machine): 3x10x105
Pull ups: 3x4xBW
Preacher curl (machine): 3x8x80
Seated row (machine): 3x10x115
Hammer curls (barbell): 2x8x30

Semi light day. Had planned on doing legs too since I'll have the next 2-3 days off but I started feeling sick while I was at the gym so I cut the workout short and didn't even get to deads =(

dynamo
05-01-2008, 01:32 PM
:( next time. I'm in class now and I think i want to bleed from my eye balls to end the torture.

randommetalguy
05-05-2008, 07:05 PM
Push muscles:

Flat bench press (barbell): 1x7x145, 1x5x170, 1x3x185, 1x5x165, 1x7x145
Decline bench press (barbell): 1x7x145, 1x5x165, 1x3x185, 1x5x165, 1x7x145
French press (barbell): 1x10x70, 1x8x70, 1x7x70
Lateral raises front (dumbbell): 1x10x20, 1x8x20, 1x6x20
Lateral raises side (dumbbell): 1x10x20, 1x8x20, 1x6x20
Tricep pull down (cables): 1x10x120, 2x10x130

randommetalguy
05-07-2008, 08:59 PM
Legs

Squat:
1x5x185
1x5x205
1x4x225
1x3x245
1x1x275
1x1x275

Seated calf raise:
3x10x110

Dead Lift:
1x6x135
1x4x185
1x3x225
1x1x245
1x1x265

Seated leg curls:
1x10x125
2x10x130

Leg extensions:
3x10x140

Today was a very important day for me. Back in February or March can't remember when, could look it up in my journal but don't feel like it, I set a goal for myself for my big 3 compound exercises flat bench, dead lift, and squat to total 750 lbs. I've worked hard, maybe over trained at times but today I achieved my goal. Anyway, my totals:

Flat bench: 1x1x210
Dead lift: 1x1x265
Squat: 1x1x275
Total: 750 lbs.

Don't know what my next goal is. Perhaps I will want to get myself on Wanna Be Big lifting wall. My closest is a 300 lb squat so maybe I can achieve that by the end of August. After that I will want to be a member of the 1,000 lb club. I obviously won't have the same newbie gains I experienced with this goal. I guess I'll make a rough estimate of 1,000 lb club for December 31, 2008.

randommetalguy
05-10-2008, 07:24 PM
Pull muscles:

Lat pull downs:
1x10x105
1x10x115
1x10x115

One arm rows:
1x10x125
1x10x125
1x10x125

Preacher curls:
1x10x80
1x10x80
1x10x80

Seated rows:
1x10x115
1x10x115
1x10x115

Walk: 0.25 miles at 3.2 mph

Run: 1.0 miles at 6.4 mph

randommetalguy
05-12-2008, 12:37 PM
Push muscles:

Flat bench press (barbell):
1x7x135
1x5x155
1x5x165
1x5x170
1x5x155

Decline bench press (barbell):
1x7x135
1x5x155
1x5x165
1x5x170
1x5x155

French press (barbell):
1x10x70
1x8x70
1x8x70

Lateral raise front (dumbbell)
1x8x20
1x8x20
1x8x20

Lateral raise side (dumbbell)
1x8x20
1x8x20
1x5x20

Weighted crunches (machine)
1x10x125
1x10x125
1x10x125

Tricep pull downs (lat pull down machine)
1x8x70
1x8x60
1x8x60

randommetalguy
05-15-2008, 04:13 PM
Legs:

Squat (barbell)
1x10x135
1x6x185
1x5x225
1x5x225

Seated leg curls (machine)
1x10x125
1x10x125
1x10x125

Lunges (dumbbells)
1x12xBW+50
1x11xBW+50
1x11xBW+50
1x10xBW+50

Leg extensions (machine)
1x10x140
1x10x140
1x10x140

Seated calf raise (machine)
1x10x90
1x10x90
1x10x90

Cardio: walk .25 miles at 3.2 mph

I really need to start getting back into cardio.

randommetalguy
05-16-2008, 04:22 PM
Pull muscles:

One arm seated rows (machine)
1x5x140
1x5x140
1x5x140
1x10x125

Dead lift (barbell)
1x6x135
1x4x185
1x2x235
1x1x265
1x1x285 <--- PR
1x2x235
1x4x185

Low back extension (machine)
1x10x155
1x10x155
1x10x155

Pull ups
1x5xBW
1x5xBW
1x5xBW
1x5xBW

Lat pull downs (machine)
1x5x135
1x5x135
1x8x115
1x8x115

Hammer Curls (dumbbells)
1x10x30
1x8x30

Preacher curl (machine)
1x8x80
1x8x80

Cardio:
walk .45 miles at 3.2 mph
run 2.0 miles at 6.5 mph

randommetalguy
05-18-2008, 02:02 PM
Push muscles:

Decline bench press (barbell):
1x7x135
1x6x155
1x5x165
1x4x185
1x6x165
1x8x155

Flat bench press (barbell):
1x8x135
1x6x155
1x3x165
1x1.5x165

French press (barbell):
1x10x60
1x10x60
1x10x60

Lateral raise front (barbell):
1x8x20
1x8x20

Lateral raise side (barbell):
1x8x20
1x8x20

Tricep pull downs (machine):
1x10x120
1x10x130
1x9x130

randommetalguy
05-19-2008, 07:14 PM
Legs:

Seated calf raises (machine)
1x10x110
1x10x110
1x10x110

Squat (barbell):
1x10x135
1x5x185
1x5x235
1x5x235
1x5x185
1x10x135

Leg Extensions (machine):
1x10x140
1x10x140
1x10x140

SLDL (barbell):
1x8x135
1x8x135
1x8x135

Seated Leg Curl (machine):
1x10x125
1x10x125
1x10x125

Weighted crunches (machine):
1x10x125
1x10x125
1x10x125

dynamo
05-21-2008, 03:49 AM
brah, fight on \m/. 0 hours of sleep today. we're both doin chest and back. you gotta pump me up. no weak **** today. im about ready to lose it. or i lost it. btw, nitor, is the bomb. get your swell on. peace out.

randommetalguy
05-21-2008, 06:37 PM
Pull muscles:

Dead lift (barbell):
1x8x135
1x6x185
1x4x235
1x2x285
1x1x305 <-- pee are
1x6x185

Pull ups:
1x6xBW
1x6xBW
1x6xBW

Low back extensions (machine):
1x10x155
1x10x155
1x8x170

Preacher curls (machine):
1x10x80
1x10x80
1x7x80

Lat pull downs (machine):
1x8x120
1x8x120
1x10x100

Seated rows (machine):
1x8x120
1x10x115

Cardio:
walk .20 miles at 3.2 mph

randommetalguy
05-27-2008, 08:10 PM
Back from the lake in Tennessee. Time to get back in the gym!

Legs:

Squats (barbell):
1x10x135
1x5x185
1x5x225
1x5x245
1x5x225

SLDL (barbell):
1x10x135
1x10x135
1x10x135

Seated calf raises (machine):
1x10x120
1x10x120
1x10x120

Seated leg curls (machine):
1x10x140
1x10x140
1x10x125

Leg extension (machine):
1x10x140
1x10x140
1x10x140

randommetalguy
05-29-2008, 07:56 PM
Pull muscles:

Dead lift (barbell):
1x8x135
1x6x185
1x4x235
1x2x285 <-- lost grip on 2nd rep so I decided to do some forearms later
1x6x185

One arm seated row (machine):
1x10x127.5
1x10x127.5
1x10x127.5

Pull ups
1x5xBW
1x4xBW
1x4xBW

Low back extensions (machine):
1x10x140
1x10x140
1x10x140

Lat Pull Down (machine):
1x10x115
1x8x115
1x8x115

Forearm curls (dumbbell):
1x10x25

Wanted to give up but then Eminem's Run Rabbit Run played on my iPod "Sometimes I just up and wanna call it quits" so I upped the weight and cranked out more reps

1x10x30
1x10x30

Preacher curls (machine):
1x10x80
1x10x80
1x8x80

randommetalguy
05-30-2008, 12:34 PM
Looking over my journal there are a few things I want to accomplish:

1. If I want to increase my 1RM to 250 lbs by the end of August I need to start making strides now. Decline BP is my favorite exercise but I think it hits my tris more than my chest. I'm going to ignore decline all June and focus on flat and incline to target my chest more and try to dumbbell BP every other push muscle day. I need to do something because I've been stuck at 1x3x185for a while now.

2. I've been getting up at 5:45 for work at 7:00 all week. I eat cereal and do nothing online while I eat before going to work. I'm going to keep getting up the same time but I'm going to run around the block once or twice before showering and heading off to work. I'll just bring a yogurt along with me for breakfast.

3. Something not weightlifting related, but I want to make $30k this year. I was close last year but slacked off a little. $30k may not seem like a lot but I'm a student persuing a Master's Degree and I work a semester and take a semester off until I'm done. I graduate in December and I'm working until mid September. I have a side job I do and I need to average 15 hours a week doing that until the end of the year and I should hit my goal. Basically I need to eliminate the idle hours I spend when I get off work at 4. If I can just keep that going until 6 and get an extra 2 hours of work in a day, work a couple hours on the weekend and I'll reach my 15 hour a week goal.

We'll see how I do with all of this. Maybe my plate is too full, who knows? I like to set my goals high (almost out of reach) so that even if I'm off a little, I'm still better off than I am now.

randommetalguy
05-30-2008, 09:02 PM
Push muscles:

Bench press (dumbbell):
1x10x60
1x10x60
1x8x60

Bench press (barbell):
1x6x135
1x5x135
1x5x135
1x5x135

French press (barbell):
1x10x60
1x10x60
1x10x60

Incline bench press (barbell):
1x5x115
1x5x115
1x4x135
1x4x135

Lateral raise front (dumbbell):
1x8x20
1x8x20

Lateral raise side (dumbbell):
1x8x20
1x5x20

randommetalguy
05-31-2008, 10:09 AM
Legs:

Squats (barbell):
1x10x135
1x5x225
1x5x245
1x5x255
1x5x225
1x5x225

Seated calf raises (machine):
1x10x120
1x10x120
1x10x120
1x8x120

SLDL (barbell):
1x8x155
1x8x155
1x8x165
1x8x165

Seated leg curls (machine):
1x10x125
1x10x125
1x10x125

Leg extensions (machine):
1x10x140
1x10x140
1x10x155

randommetalguy
06-01-2008, 01:00 PM
After Friday's dismal performance in the gym where I couldn't even rep 135 five times on the bench I decided that I need to do something to change things up. I decided to start on WBB 1.1 routine. I'm not doing the typical Monday, Tuesday, Thursday, Friday. I'm doing it as a 6 day cycle with Day 1, Day 2, off, Day 3, Day 4, off.

Week 1 - Day 2 - Upper Body

Straight arm pull downs: 6x8x110
Dumbbell flat bench press: 6x8x45
Standing dumbbell shoulder press: 6x8x25
Dips: 1x6xBW, 3x5xBW, 2x4xBW
Standing bicep curls: 6x8x25
Seated weighted crunches: 6x8x125

I did the full 6 sets and 8 reps in everything except dips so I'm going to up the weight a little bit next time I do this day. One thing I noticed about this routine is that I really feel like my muscles are getting stretched which is a good thing. It will be interesting to see how sore I am tomorrow which is an off day.

randommetalguy
06-03-2008, 08:24 PM
Week 1 - Day 4 - Lower Body

Dead lifts: 6x5x225
Step ups: 6x6x60 (2 30lb dumbbells)
Stiff leg dead lift: 6x5x155
Seated calf raises: 6x8x120
Abdominal barbell roll outs: 6x8xBW
Side planks: 6 x 20 sec x BW

Subbed two exercises today. I subbed SLDLs for pull throughs and ab roll outs for walk outs. I know this is a lower body day but with all the sets and reps holding heavy weight my forearms took a beating. On the step ups especially I could only do 6 reps because my hands could not hold the weight any more after dead lifts. Same thing happened on SLDLs, my grip was so done by then that my right hand couldn't go more than 5 reps. I may consider front squats on this day rather than SLDLs depending how taxing squats are on the other leg day. Other than that, very strong workout.

Just a random gripe I had today while at the gym. I've been reading the annoying people at the gym threads and this got me going. So I'm doing step ups and there's not to much room so I set up about 5 feet from the station where you can do dips, pull ups, etc. Well this girl gets on there and starts doing leg raises but there's comfortable distance between us so I don't think anything of it. Plus she was going during my break and I was going during hers. Then her fat boyfriend stands between my bench and the station in the 5 feet there is while I am up there standing with 30 lb dumbbells in my hands. I wanted to just drop them on his feet since he about knocked me over. I stop mid set and slide my bench down a few feet and continue. The girl decides she's done (of course her fat bf doesn't do anything, he's just insecure about having her work out alone at a gym). She walks by me and so does her boyfriend and he almost knocks me over again. Ugh I just can't stand when people in the gym think that they are the only one there.

randommetalguy
06-04-2008, 05:15 PM
Week 1 - Day 5 - Upper Body

Seated wide grip cable row: 8, 8, 8, 8, 8, 8 x 130
Alternating sets of chin up and pull ups: 3, 6, 4, 5, 3, 4 x BW
Incline push ups: 10, 10, 10, 10, 8, 8 x BW
Scaption: 8, 8, 8, 7, 7, 7 x 15
Dumbbell skull crushers: 8, 8, 8, 7, 7, 7 x 25
Leg raises: 8, 8, 8, 8, 8, 8 x BW

WBB 1.1 is a nice, little, effective workout. My triceps felt like they were going to explode today after the skull crushers. During push ups I thought 10 would be too easy but that 5th and 6th set really kicked up the intensity. My upper body is really weak with the body weight exercises. I hope to see progress as I work through the program.

My back is stiff as expected from dead lifts yesterday but my legs not so much. Usually my legs get sore the 2nd day after lifting them so we'll see. Off day tomorrow. After these first three workouts I have a feeling I'll be appreciating my off days much more.

randommetalguy
06-06-2008, 07:02 PM
Week 1 - Day 1 - Lower Body

Squats: 8, 8, 8, 8, 8, 8 x 205
Alternating lunges: 8, 8, 8, 6, 6, 8 x 25
Good mornings: 8, 8, 8, 8, 8, 8 x 95
Standing calf raises: 8, 8, 8, 8, 8, 8 x 40
Diagonal cable wood chops: 8, 8, 8, 8, 8, 8 x 60
Planks (sec): 30, 30, 30, 35, 35, 35 x BW

Still getting used to good mornings. Sometimes they felt like they were hitting my legs and others it was all back. Regardless as with all exercises so far if I have maxed 6 sets of 8 reps at this point, I will up the weight slightly next time. I'll probably go for 115 with the GMs.

randommetalguy
06-07-2008, 03:04 PM
Week 1 - Day 2 - Upper Body

Straight arm pull downs: 8, 8, 8, 8, 8, 8 x 120
Flat dumbbell bench press: 8, 8, 8, 8, 8, 8 x 50s
Standing dumbbell shoulder press: 8, 8, 8, 8, 8, 8 x 30s
Dips: 6, 6, 6, 6, 4, 4 x BW
Standing bicep curls: 9, 9, 8, 7, 6, 6 x 30s
Seated weighted crunches: 8, 8, 8, 8, 8, 8 x 130

randommetalguy
06-08-2008, 08:37 PM
Then: On February 26th I made the following post:

Right now I am about 190 lbs 6'0" and have the following not flexing measurements:

Chest: 38"
Waist: 34-1/2"
Arms: 13"
Upper Legs: 22"
Calves: 15"

Now: June 8th:

Right now I am about 184 lbs 6'0" and have the following not flexing measurements:

Chest: 41-1/2"
Waist: 34-1/2"
Arms: 13-1/2"
Upper legs: 22-3/4"
Calves: 15"

I have the following comments on this data. My chest was obviously the biggest gainer over the past 3.5 months. My chest is more defined now but I believe my lats, which were non-existent in February, have seen tremendous gains. I've seen slight gains in my thighs and arms; however, both are much more defined at this point. My waist and calves have stayed the same. The most noticeable thing physically has been my loss of weight. Last week of January I was 199 and now I am 184 and much more defined. My waist has pretty much stayed the same because I've slacked on cardio and rarely did direct ab work. They have gotten much stronger though. I wouldn't mind getting back up to 190 with about 5 lbs of lean body mass as a result of WBB 1.1. I've been following the routine with just a few modifications to this point. We'll see what happens over the next 3 months as I continue this journey to get bigger and stronger.

randommetalguy
06-09-2008, 09:16 PM
Week 2 - Day 4 - Lower Body

Dead lift: 6, 6, 6, 5, 5, 5 x 225
Step ups: 6, 6, 6, 6, 6, 6 x 30s
Seated calf raises: 8, 8, 8, 8, 8, 8 x 130
Stiff leg dead lift: 6, 6, 5, 5, 6, 4 x 165
Barbell roll outs: 8, 8, 8, 8, 8, 8 x BW
Side planks (seconds): 30, 30, 30, 30, 30, 30 x BW

randommetalguy
06-10-2008, 09:03 PM
Week 2 - Day 5 - Upper Body

Chin ups - 6, 6, 5, 5, 4, 4 x BW
Seated wide grip cable rows - 8, 8, 8, 8, 8, 8 x 130
Incline push ups - 10, 10, 10, 10, 8, 8 x BW
Scaption - 8, 8, 8, 8, 8, 8 x 15
Dumbbell skull crushers - 8, 8, 8, 7, 7, 7 x 25
Leg raises - 8, 8, 8, 8, 8, 8 x BW

One thing is puzzling me and it's with the dumbbell skull crushers. I could french press 70s with my old routine which is the same motion basically only with a barbell instead of dumbbells. Also, I am left handed but it's my left tricep that gives out first when doing the exercise. I hope to see an increase in strength in this exercise from this exercise and dips.

Other than that I was proud to see an increase in chin ups from last time. I think that has to do with I did the rows first last time and then the chin ups so I was out of it a little. Tomorrow's an off day. I look forward to resting up.

randommetalguy
06-12-2008, 07:31 PM
Week 2 - Day 1 - Lower Body

Squats: 6, 6, 6, 6, 6, 6 x 225
Lunges: 8, 8, 8, 8, 8, 8 x 25s
Good mornings: x, x, x, x, x, x x X (see story below)
Standing calf raises: 8, 8, 8, 8, 8, 8 x 140
Diagonal cable wood chops: 8, 8, 8, 8, 8, 8 x 60
Planks: 35, 35, 35, 35, 35, 35 x BW

3 Things Happened at the Gym Today
The overtrainer, who I haven't seen until this week and I've seen him all 3 days I've been there, was trying to incline bench 3x95 for the 3rd maybe 4th time this week. He must get there like 10 min before me because I have his workout memorized. Anyway between 4th set of squats he misses his 2nd rep and had it on his legs. I wanted to act like I didn't see it so he wouldn't be embarrassed but when trying to put the weight back up he almost fell over so I helped him. He said something about his arm is sore. I just laughed uneasily with him and told myself that he is over training.

Ronnie Colman Jr. was impressed with my gains. He was incline Smith benching a few weeks ago when I hit my PR in dead lift and he kept saying light weight baby during his workout and it pumped me up to hit my PR. Anyway after squats he came up to me and noticed I have gained some size and I'm lifting more. We talked about squatting and he told me how he is sore after every workout. He said something like that's how your grow you push yourself during your workout, eat healthy, and rest. I told him I couldn't agree more.

Mr. I need to leave my cell phone at home (MRNTLMCPAH) showed up at 8 like usual. I've seen this guy but he hasn't affected me until today. Let me write you a time line so you know why I couldn't get my GMs in.

7:55 - Finish 4th set of lunges see MRNTLMCPAH at the squat rack he is debating whether or not to take his shirt off and workout in a wife beater.
8:00 - Finish 6th set of lunges he decides to leave his shirt on and slides 315 lbs onto the bar. Since squat rack is being used I skip GMs for now and use Smith machine for calf raises.
8:02 - During warm up set of calf raises the guy decides he needs to walk on the treadmill for a while to loosen up. (I should have just abandoned my machine and taken it at this point)
8:10 - I'm finished 4 sets with 60 sec breaks in between guy returns. During sets 5 and 6 he acts like he is going to finally work out but gets text messages at 3 different times to interrupt him and decides 315 is too much wants to do 275.
8:15 - I finish calf raises and he finally does 1x10x275 I move on to cable chops
8:30 - I finish chops and during this time he has sent about 5 more text messages and done 1x10x95 arm curls on the squat rack

8:31 - He does a set of BP 1x5x185 and after the set I ask him if he's done with the squat rack since he's using BP and left the weights on the squat rack. He says no, I'm pissed, so I do planks.
8:46 - I leave, he is doing barbell rows at the squat rack

This guy occupies the squat rack for 51 minutes and does 4 sets 1 of which isn't even using the squat rack and 2 of which you don't need the squat rack for. Granted I do deads and SLDLs at the squat rack station but if anyone asks I would gladly move to an open area of the gym to do them. This guy was just ridiculous. He could have done his whole workout in 15 min if he left his cell phone at home.

I thought about going to the bench to do GMs or just picking the bar up over my head but since I'm new to the exercise I wanted to do them there so that I could check my form and have the bars there to catch me if I failed or fell forward. I guess I'll try to do them tomorrow but I'll probably be sore so they might just get skipped until next week.

randommetalguy
06-13-2008, 03:26 PM
Week 2 - Day 2 - Upper Body

Straight arm pull downs - 8, 8, 8, 8, 8, 8 x 122.5
Dumbbell bench press - 8, 8, 8, 8, 8, 8 x 55s
Standing dumbbell shoulder press - 8, 8, 8, 7, 8, 6 x 35s
Dips - 8, 7, 6, 5, 5, 5 x BW
Standing bicep curls - 8, 8, 8, 8, 6, 6 x 30s
Weighted ab machine - 8, 8, 8, 8, 8, 8 x 135

randommetalguy
06-16-2008, 05:12 PM
Week 3 - Day 5 - Upper Body

Pull ups - 8, 7, 4, 6, 4, 4 x BW
Seated wide grip cable row - 8, 8, 8, 8, 8, 8 x 140
Incline push ups - 10, 10, 10, 10, 10, 10 x BW
Scaption - 8, 8, 8, 8, 8, 8 x first 3 sets 20, didn't like form last 3 with 15
Dumbbell skull crushers - 8, 8, 8, 6, 6, 6 x 25
Leg Raises - 8, 8, 8, 8, 8, 8 x BW

randommetalguy
06-19-2008, 09:09 AM
I've haven't been to the gym consistantly the past few days and it's killing me. I got a head cold Saturday morning and it was really bad Sunday and Monday. Monday I worked out but I had difficulty breathing and figured I should just rest up until I'm better. I've been sick for two scheduled days off and missed two lower body days for WBB so I missed squats and deads. I'm going to just skip over them and pick up where I left off. Depending how much time I have this evening, I might do half of the lower body routine in addition to the scheduled upper body day. I'll probably do just squats and lunges because I don't want to slack off during the next lower body day Saturday.

Also, dont' think I made a note in my journal yet, but I started another cycle of creatine on Sunday. I've been drinking tons of water which should be beneficial to my cold and my creatine intake.

randommetalguy
06-20-2008, 06:07 AM
Pseudo Day 1 - Lower Body and Day 2 - Upper Body

I've been sick this week but last night I was doing better so I got in the gym. I didn't want to miss squats this week so I did them and calf raises, but I also didn't want my legs to be sore for Saturday so I just did half of day 1 and half of day 2

Straight arm pull downs: 6x8x70 - used the lat pulldown machine
Squats: 3x6x225
Standing calf raises: 3x6x140
Dumbbell bench press: 6x8x60s
Standing dumbbell overhead shoulder press: 8, 8, 8, 7, 7, 7 x 35s
Run 1 mile at 6.7 mph
Walk .40 mile at 3.2 mph

It was a thrown together routine for tonight, didn't want to totally skip legs, but also didn't want them sore for tomorrow. Today is a scheduled off day, but I'm going to do dips, standing bicep curls, and all the ab stuff I missed this week. Tomorrow is lower body day 4 and hopefully I'll stay on routine the rest of the month.

Apparently, I'm able to DB bench more than I ever thought I was capable of. Before I did WBB 1.1 I could do 2x10x60 so I started at 45 lbs with so many reps in the program. But I've bumped up the weight every Day 2 so far by 5 lbs. I'm pretty confident that I'll hit a plateau at 65 lbs and I'll use that when I start phase II week 5-9, but we'll see. Hopefully, I'll get 6x8x65 next time.

dynamo
06-20-2008, 06:14 AM
hows it going? long time no talk

randommetalguy
06-21-2008, 12:01 PM
Week 3 - Day 4 - Lower Body

Dead lifts: 4x5x235, 2x245x5, 1x1x275
Step ups: 4x8x35s, 2x7x35s
Seated calf raises: 4x8x140, 1x6x140, 1x7x140
Stiff leg dead lifts: 8, 7, 5, 6, 7, 6 x 155
Side planks: 6x30xBW
Barbell rolls outs: 6x8xBW

My new supplements have arrived. I wanted to try ON products. So I'm having a strawberry 100% whey ON shake for breakfast, and Muscle Milk before bed. Also, since I'm on my creatine cycle, I'm taking 5gs of that before my workout, and I have about 15 scoops of Nitrean left and I'll be using that post workout. When I run out I'll have ON whey since I have 10 lbs of that to go through.

randommetalguy
06-22-2008, 03:37 PM
Week 4 - Day 5 - Upper Body

Pull ups/Chin ups - 8, 8, 4, 6, 6, 6 x BW
Incline push ups - 10, 10, 10, 10, 10, 10 x BW
Seated wide grip cable rows - 8, 8, 8, 8, 8, 8 x 140
Scaption - 8, 8, 8, 6, 6, 6 x 20s
Dumbbell skull crushers - 8, 8, 8, 8, 8, 7 x 25s
Leg Raises - 8, 8, 8, 8, 8, 8 x BW

randommetalguy
06-24-2008, 04:12 PM
Week 4 - Day 1 - Lower Body

Standing calf raises: 8, 8, 8, 8, 8, 8 x 140
Squats: 7, 7, 7, 7, 7, 7, 7 x 225
Lunges: 8, 8, 8, 8, 8, 8 x 30s
Planks: 40, 40, 40, 40, 40, 40 x BW

Couldn't do good mornings or planks because the gym was really crowded today. I barely had time to do squats. A group of 4 high schoolers were using squat rack to curl 95 lbs. I felt like telling them to move to the benches, or God forbid use dumbbells

dynamo
06-24-2008, 06:37 PM
do what i do, do a set of high weight bench press to get your chest and shoulders swollen then do some lat pulldowns to get your lats swollen and by then your arms should be almost horizontal and get this look on your face like you are about to break someones face and walk upto them and do a lil head tilt back like youre saying whats up then in your deepest voice be like 'hey newb, you using the SQUATP rack to curl?' and after they say yes, proceed with 'put that bar back up on the rack and load it with 5 plates per side i need to get my squat on. you can watch if you want but no guarantees youll live through it' then do the big guteral roar like youre about to wrestle a wooly mammoth and they should leave you alone. at least they do when i do it.

randommetalguy
06-25-2008, 04:05 PM
Week 4 - Day 2 - Upper Body

Straight arm pull downs: 8, 8, 8, 8, 8, 7 x 70
Dumbbell bench press: 8, 8, 8, 8, 7, 7 x 65s
Overhead dumbbell shoulder press: 8, 8, 8, 8, 8, 8 x 35s
Dips: 8, 8, 6, 5, 4, 4 x BW
Standing bicep curls: 8, 8, 8, 8 x 30s

randommetalguy
06-27-2008, 08:13 PM
Week 4 - Day 4 - Lower Body

Dead lift: 1x5x135, 1x5x225, 1x5x235, 1x5x245, 1x5x255, 1x1x265, 1x5x225
Dumbbell step ups: 3x8x35s, 3x6x40s
Seated calf raises: 3x8x140
Stiff leg dead lifts: 2x8x155, 4x6x155
Barbell rollouts: 6x8xBW
Side Planks 6x8x30 seconds

randommetalguy
06-28-2008, 01:50 PM
Week 4 - Day 5 - Upper Body

Pull ups/Chin ups: 8, 8, 3, 8, 6, 6 x BW
Incline push ups: 10, 10, 10, 10, 10, 10 x BW
Seated wide grip cable rows: 6x8x150
Scaption: 6x8x20
Dumbbell skull crushers: 8, 8, 8, 7, 7, 6 x 30
Diagonal cable wood chops 3x8x70

End of week 4, next week I start upping the weight and doing 3 sets of 10-12 reps.

randommetalguy
06-30-2008, 04:53 PM
Week 5 - Day 1 - Lower Body

Squats: 1x6x135, 1x10x225, 1x10x225, 1x10x235
Standing calf raises: 1x10x160, 1x10x160, 1x10x180
Good mornings: 1x10x95, 1x10x95, 1x10x105
Lunges: 1x10x35s, 1x10x35s, 1x10x35s
Seated weighted abs: 1x12x140, 1x12x140, 1x10x140

randommetalguy
07-01-2008, 07:59 PM
Week 5 - Day 2 - Upper Body

Straight arm pull downs: 1x8x75, 1x10x70, 1x10x70
Flat dumbbell bench press: 1x12x65s, 1x12x65s, 1x12x65s
Overhead dumbbell shoulder press: 1x10x40s, 1x10x40s, 1x10x40s
Dips: 1x10xBW, 1x8xBW, 1x8xBW
Standing bicep curls: 1x10x30s, 1x10x30s, 1x10x30s

randommetalguy
07-03-2008, 08:21 PM
Week 5 - Day 4 - Lower Body

Dead lift: 1x6x135, 1x6x205, 1x5x255, 1x5x255, 1x5x255, 1x4x255
Step ups: 1x10x40s, 1x10x40s, 1x10x40s
Seated calf raises: 1x10x140, 1x10x140, 1x10x140
Stiff leg dead lift: 1x8x185, 1x8x185, 1x8x185

randommetalguy
07-05-2008, 11:39 AM
Week 5 - Day 5 - Upper Body

Pull ups/Chin ups - 8, 8, 8, 6, 6 x BW
Incline push ups - 12, 12, 12, 12, 12 x BW
Seated wide grip cable rows - 12, 12, 12 x 150
Scaption - 12, 12, 12 x 20s
Dumbbell skull crushers - 12, 10, 8 x 30s
Seated ab crunches - 10, 10, 10 x 140

randommetalguy
07-07-2008, 07:37 PM
Week 6 - Day 1 - Lower Body

Squats: 1x6x135, 1x6x185, 1x8x245, 1x8x245, 1x6x245
Good Mornings: 1x10x95, 1x10x105, 1x10x105
Standing Calf Raises: 1x10x160, 1x10x160, 1x10x160
Lunges: 1x10x35s
Leg Extensions: 1x10x140

randommetalguy
07-23-2008, 03:28 PM
Week 8 - Day 1 - Lower Body

Squats: 1x5x135, 1x10x225, 1x1x275, 1x1x305, 1x1x315, 1x10x225
Standing calf raises: 3x10x160
Good mornings: 3x10x105
Lunges: 2x10x35s

Been slacking on my journal still lifting heavy in the gym though. Also set a PR in deadlift a few weeks ago 1x1x325 tried 335 but couldn't get it off the ground.

randommetalguy
07-29-2008, 05:49 AM
Week 9 - Day Two - Upper Body

Straight arm pull down - 3x10x140
Dumbbell bench press - 1x10x60s, 1x10x65s, 1x10x70s
Incline sit ups - 2x12xBW
Dips - 3x8xBW
Overhead shoulder press - 3x10x35s
Preacher curl machine - 2x10x80, 1x8x80

randommetalguy
07-30-2008, 06:13 AM
Week 9 - Day 1 - Lower Body

Squats: 1x5x135, 1x5x185, 1x10x225, 1x10x225, 1x1x285, 1x10x225
Standing calf raises: 1x10x160, 1x10x160, 1x10x160
Good mornings: 1x10x105, 1x10x105, 1x10x105
Leg extensions: 1x12x140, 1x12x140, 1x12x140

Ran 2.25 miles

dynamo
07-30-2008, 09:40 AM
w00t. keep it real dawg. are you doing ATF or paralell squats?

randommetalguy
08-01-2008, 08:26 AM
w00t. keep it real dawg. are you doing ATF or paralell squats?

Parallel

randommetalguy
08-01-2008, 08:33 AM
Week 9 - Day 5 - Upper Body

Seated wide grip cable rows - 3x10x160
Incline pushups - 3x12xBW
Pull ups - 3x5xBW (I threw 75 lb boxes into a dumpster for 9 hours the past two days my arms were beat.)
Scaption - 3x10x20s
Dumbbell skull crushers - 3x10x30s

randommetalguy
08-06-2008, 09:31 AM
Week 10 - Day 4 - Lower Body

Dumbbell Step Ups: 6x8x35s
Deadlift: 1x5x135, 1x5x185, 3x5x235, 1x2x235
Seated Calf Raises: 6x8x140

randommetalguy
08-07-2008, 05:47 AM
Week 10 - Day 2 - Upper Body

Straight arm pull downs: 1x8x110, 6x8x130
Flat dumbbell bench press: 1x8x45s, 6x8x65s
Overhead shoulder press: 6x8x35s
Dips: 1x7xBW, 3x6xBW
Preacher curl (machine): 4x8x80

randommetalguy
08-08-2008, 08:38 AM
Week 10 - Day 1 - Lower Body

Standing Calf Raises:
1x5x90
1x8x160
1x8x160
1x8x160
1x8x180
1x8x180
1x8x180

Squats:
1x5x135 WU
1x5x185 WU
1x5x225
1x5x225
1x5x245
1x5x245
1x5x255
1x5x255

Good Mornings
1x8x105
1x8x105
1x8x105
1x8x105
1x8x105
1x8x105

I've noticed my days got jumbled around somehow. I've been going on a lot of weekend trips the past month and I try to squeeze the 4 workouts into the week based on whatever is availbe the first day I show up. I'm going this afternoon to hit up Day 5- Upper Body then take tomorrow and Sunday off. Maybe then I can start day 1 over again on Monday and get back into the routine.

randommetalguy
08-12-2008, 07:04 AM
Week 11 - Day 1 - Lower Body

Squats:
1x5x135 WU
1x5x185 WU
1x5x235
1x5x235
1x5x235
1x5x245
1x5x245
1x5x245

Standing Calf Raises:
1x8x90 WU
1x8x180
1x8x180
1x8x180
1x8x180
1x8x180
1x8x180

Leg Extensions (machine):
1x8x155
1x8x155
1x8x155
1x8x155
1x8x155
1x8x155

Good Mornings:
1x8x105
1x8x105
1x8x105
1x8x105
1x8x105
1x8x105

They've been doing this tumbling class or something when I go to the gym in the afternoons and I can't do lunges because they simply isn't enough space. The leg extensions are too easy so I'm doing lunges no matter what next time.

Have some goals for this evening
Straight arm pull downs : 6x8x140
DB Bench Press: 6x6x70s
OH DB Shoulder Press: 6x6x40s
Dips: 6x6xBW
Seated curls: 6x6x35s

randommetalguy
08-13-2008, 07:37 AM
Week 11 - Day 2 - Upper Body

Straight arm pulldown:
1x70x8
1x70x8
1x70x8
1x70x8
1x70x7
1x70x6

DB bench press:
1x8x45s WU
1x8x70s
1x8x70s
1x8x70s
1x6x70s
1x6x70s
1x6x70s

OH shoulder press:
1x8x35s
1x8x35s
1x8x35s
1x8x35s
1x7x35s
1x7x35s

Dips:
1x6xBW
1x6xBW
1x6xBW
1x6xBW
1x6xBW
1x6xBW

Standing bicep curls:
1x6x35s
1x6x35s
1x6x35s
1x6x35s
gym closed

Also ran a mile and walked a quarter mile. Yay for cardio!

randommetalguy
08-15-2008, 12:46 PM
Week 11 - Day 4 - Lower Body

Dead lift:
1x5x135 WU
1x5x185 WU
1x5x235
1x5x235
1x5x235
1x5x235
1x5x235

Dumbbell step ups:
1x8x35s
1x8x35s
1x6x35s
1x6x35s
1x6x35s

Seated calf raises:
1x8x160
1x8x160
1x8x160
1x8x160
1x8x160
1x8x160

SLDL:
1x5x185
1x5x185
1x5x185
1x5x185
1x5x185

randommetalguy
08-19-2008, 08:10 AM
Week 12 - Day 5 - Upper Body

Seated Wide Grip Cable Row:
1x8x120 WU
1x8x160
1x8x160
1x8x160
1x8x160
1x8x160
1x8x160

Pull Ups:
1x5xBW
1x4xBW
1x4xBW
1x4xBW
1x4xBW
1x4xBW

Incline Push Ups:
1x12xBW
1x12xBW
1x12xBW
1x12xBW
1x12xBW
1x12xBW

Scaption:
1x8x15
1x8x15
1x8x15
1x8x15
1x8x15
1x8x15

Dumbbell Skull Crushers
1x8x30
1x8x30
1x6x30

Spent all weekend from 11 am Saturday morning until 11:40 pm Sunday night writing a paper on voice recognition and its uses in the business world. Didn't get a chance to hit up the gym during the time.

These next 3 weeks are going to be killer. I'm finishing up my internship, starting 3 graduate courses including my thesis, and teaching a PC Software Applications class Tuesday nights. After September 12th I'll lose the internship but up until then I'm going to have a full plate. Tuesday workouts until then look like they are going to be out of the picture because the class runs from 5:30 - 8:30 and the gym closes at 10.

randommetalguy
08-25-2008, 01:04 PM
Week 13 - Day 2 - Upper Body

Straight Arm Pulldowns:
1x8x70
1x8x70
1x8x70

Flat DB BP:
1x8x45s WU
1x8x70s
1x8x70s
1x8x70s

OH Shoulder Press:
1x8x35s
1x8x35s
1x8x35s

Dips:
1x8xBW
1x8xBW
1x8xBW

Standing Biceps
1x8x30s
1x8x30s
1x8x30s

randommetalguy
08-26-2008, 06:41 AM
Week 13 - Day 1 - Lower Body

Standing Calf Raises:
1x8x90 WU
1x8x180
1x8x180
1x8x180
1x8x180
1x8x200
1x8x200

Squats:
1x5x135 WU
1x5x205 WU
1x5x255
1x5x255
1x5x255
1x5x265
1x5x265

Good Mornings:
1x8x95
1x8x105
1x8x115
1x8x115
1x8x115

randommetalguy
08-29-2008, 07:05 AM
Week 13 - Day 5 + Deadlifts - Upperbody

Deadlifts:
1x5x135 WU
1x5x205 WU
1x5x255
1x5x255
1x5x255
1x4x255

Seated wide grip cable row:
1x8x120 WU
1x6x170
1x6x170
1x8x170
1x8x170
1x8x170
1x8x170

Incline Push-ups
1x12xBW
1x12xBW
1x15xBW
1x12xBW
1x12xBW

Pull Ups:
1x5xBW
1x5XBW
1x5xBW
1x5xBW
1x5xBW

Scaption:
1x6x20s
1x6x20s
1x8x20s
1x8x20s
1x8x20s
1x8x20s

Dumbbell Skull Crushers:
1x8x30s
1x8x30s
1x8x30s
1x7x30s

randommetalguy
08-24-2009, 06:21 PM
A year since I updated this. I did keep working out until about October '08 but stopped updating this thread in August. I'm getting back in the gym tomorrow.

No goals just yet, want to build up my all around strength, lose fat and get back to where I was a year ago.

dynamo
08-25-2009, 09:51 PM
yay!

randommetalguy
09-26-2009, 12:16 PM
Week 1 - Day 4

Deadlift: 8x95 wu 8+8+8+8x135
Step-Ups: 5+5+5+5x50
SLDL: 8+8+8+8x95
Seated Calf Raises: 10+10+10+10x70
8 laps

randommetalguy
09-27-2009, 07:29 PM
Week 1 - Day 5

Seated Cable Row: 8x80, 6x100, 8x90, 6x90, 6x90
Pull-Ups: 3+3+3xBW <-- very humbling
Inclined Pushups: 10+10+10+9xBW
Scaption: 8+8x15s, 8+8x12s
Dumbbell Skull Crushers: 8x15, 8+8x20, 4x20
16 laps

Very humbling upper body workout today. I'm banking on that my muscles will bounce back after a few weeks of torture. My back and legs are killing me from yesterday's workout, but hopefully after 3 weeks I'll have enough of a base to start pushing myself again.

dynamo
10-02-2009, 08:17 AM
its been 5 days, wtf?

randommetalguy
01-30-2011, 10:34 PM
Chest/Triceps

Feet Elevated Push Ups
1x20xBW

Bench Press with Barbell
1x6x135
3x4x135
2x2x145

Negative Bench Press with Barbell
1x2x185

Incline Bench Press with Dumbbells
1x10x30s
2x8x40s

Fly Machine
1x10x53
1x10x61
1x10x93

Decline Bench Press with Dumbbells
3x8x35s

Skull Crushers
2x8x30
1x8x40

Tricep Pulldowns with Rope
3x10x25 (double pulley machine)

Miscellaneous Abdominal Work
2x10xBW Roman Chair Knee Lifts
1x8 Exercise Ball Hands to Feet
2 min Insanity Abs

randommetalguy
01-31-2011, 08:59 PM
Parallel Squats
2x10x135
1x10x155

Calf Extensions on Leg Press Machine
3x15x95

Leg Extension Machine
3x10x110

Sitting Leg Curl Machine
2x10x75
1x10x90

Walking Lunges Twisting with 6 lb Medicine Ball
2x10xBW

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
4 Servings At Large Nutrition Creatine 500 in 1 cup Grape Juice
1 Scoop Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 1% Milk
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-01-2011, 07:54 PM
Shoulder Press Machine
1x10x60
1x8x75
1x10x60

Standing Military Press Dumbbell
1x10x20s
3x8x30s

Upright Rows
4x10x50

Traps Machine
1x10x60
1x8x75
1x10x60

Shoulder Shrugs
3x10x45s

Lateral Raises
3x8x10

Scaption
3x8x10

250 Flicks for Forearms

2 Handed Grips
2x45x30 seconds

1 Handed Grips
2x45x30 seconds

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
4 Servings At Large Nutrition Creatine 500 with 4 cups Grape Juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 2% Milk
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-03-2011, 09:10 AM
DEADLIFT
1x10x135
1x5x185
1x5x205
1x5x215
1x2x225

Wide Grip Lat Pull Downs (Two Pulley Machine)
2x10x90
1x10x105

Close Grip Seated Cable Row
2x10x90
1x8x105

Reverse Dumbbell Flys on Extension Chair
3x10x10s

Straight Arm Pulls Downs (One Pulley Machine)
3x10x80

Bicep Curls (One Pulley Machine)
3x10x80

Dumbbell Bicep Curl Circuit
Alternating Curls 1x10x20s
Alternating Hammer Curls 1x10x20s
Alternating Curls Touching Shoulder 1x5x20s

Preacher Curl Machine
1x to failure x65
1x to failure x50
1x to failure x35
Single arm 1x to failure x20

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
2 Servings SuperCissus RX
4 Servings At Large Nutrition Creatine 500 2 with grape juice, one with protein, one with Muscle Milk
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 1% Milk
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-05-2011, 05:41 AM
Abdominal (All with Body Weight)
Salute Planks 2x30 seconds
X Planks 2x30 seconds
Leg Drops 1x30
Half Ball Crunches 2x30
Bench Lemon Squeezers 2x20

Chest
Flat Dumbbell Bench 1x8x40s, 2x8x50s
Incline Dumbbell Bench 3x8x40s
Decline Dumbbell Bench 3x8x40s
Fly Machine 2x8x93 1x8x77
Cable Crossovers 3x8x20s

Triceps
Dips 1x1xBW 1x0xBW 1x2xBW assisted
Rope Pull Down Extensions (one pulley) 1x10x90 2x10x100
Overhead Dumbbell Extensions (burnout) 1x8x30 1x6x20 1x6x15 1x6x10 1x6x5
Bench Dips 3x8xBW

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
2 Servings SuperCissus RX
4 Servings At Large Nutrition Creatine 500 3 with grape juice, one with Muscle Milk
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 2% Milk
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-05-2011, 08:05 PM
Abdominal Circuit
Legs Clockwise 1x10
Legs Counter Clockwise 1x10
Bicycle Kicks 1x10
Kicks 1x10
Cross Kicks 2x10
Knees In 1x10
Leg Lifts 1x10
Medicine Ball Touches Through Leg with 6 lb Medicine Ball up to 4
Ab Crunch Machine 2x30x65 1x30x50

Parallel Squats 1x10x135, 1x8x185, 1x6x205, 1x4x215, 1x2x225, 1x2x235
Seated Calf Raises 3x10x90
Leg Extension Machine 3x10x110
Seated Leg Curl Machine 3x10x110

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
2 Servings SuperCissus RX
4 Servings At Large Nutrition Creatine 500 2 with grape juice, 1 with protein shake, 1 with Muscle Milk
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 1% Milk
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-06-2011, 04:23 PM
Standing Military Press Dumbbell
2x10x30s
2x8x35s

Upright Rows
4x10x60

Traps Machine
1x10x80
3x8x95

Shoulder Shrugs
1x10x45s
1x8x70s
2x8x80s

Lateral Raises
3x10x10

Scaption
3x10x10

250 Flicks for Forearms

Plate Lifts 3x10x5s
Plate Turns 3x10x10s
Wrist Curls 2x10x45, 1x7x45s
Reverse Wrist Curls 2x10x45, 1x7x45s
Reverse Curls 2x10x45, 1x7x45s

2 Handed Grips
1x45x24 seconds
1x35x60 seconds

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cups Grape Juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup soy Milk
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-08-2011, 06:42 PM
DEADLIFT
1x10x135
1x8x205
1x6x215
1x4x225
1x2x255
1x1x265

Close Grip Seated Cable Row
3x10x105

Bent Over Dumbbell Rows
3x8x60

Reverse Dumbbell Flys on Extension Chair
1x10x10s
1x8x15s
1x4x15s (stopped due to cramping/pain in right shoulder)

Wide Grip Lat Pull Downs (Two Pulley Machine)
1x10x105
1x8x105
1x4x105

Barbell Bicep Curl Burnout
1x12x65
1x to failure x60
1x to failure x50
1x to failure x 45

Dumbbell Bicep Curl Circuit
Alternating Curls 1x5x30s
Alternating Hammer Curls 1x5x30s
Alternating Curls Touching Shoulder 1x7x30s

Preacher Curl Machine
1x to failure x65
1x to failure x50
1x to failure x35
Single arm 1x to failure x20

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
2 Servings SuperCissus RX
1 Serving At Large Nutrition Creatine 500 with 1 cup grape juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 1% Milk 1 cup water
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-10-2011, 09:59 AM
Abdominal (All with Body Weight)
Legs Clockwise 1x10
Legs Counter Clockwise 1x10
Bicycle Kicks 1x10
Kicks 1x10
Cross Kicks 2x10
Knees In 1x10
Salute Planks 2x30 seconds
Flat Planks 1x60 seconds
X Planks 2x30 seconds

Chest
Flat Dumbbell Bench 3x8x45
Incline Dumbbell Bench 3x8x45s
Decline Dumbbell Bench 3x8x45s
Nautilus Fly Machine 1x10x80, 1x8x95, 1x10x80
Push ups on Half Ball 1x8xBW, 2x4xBW

Triceps
Dips 1x0xBW 1x0xBW 1x2xBW assisted
Bench Dips 3x8xBW
Dumbbell Skull Crushers 3x8x20s
Reverse Grip Extensions (one pulley) 2x10x80
Rope Pull Down Extensions (one pulley) 2x10x100

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving SuperCissus RX
1 Serving At Large Nutrition Creatine 500 with grape juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 2% Milk

randommetalguy
02-11-2011, 07:57 AM
Legs
Parallel Squats 1x10x135, 3x8x205
Leg Extension Machine 3x10x125
Seated Leg Curl Machine 3x10x110
Calf Extensions on Leg Press Machine 3x30x95

NOTE: This workout took about 20 minutes

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving SuperCissus RX
1 Serving At Large Nutrition Creatine 500 grape juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 1% Milk and 1 cup water

randommetalguy
02-13-2011, 04:52 PM
Abdominals
Salute Planks 2xBWx30 seconds
Flat Planks 1xBWx60 seconds
X Planks 2xBWx30 seconds
Sit ups on half moon ball 3xBWx30
Lemon Squeezers 1xBWx20, 3xBWx15

Shoulders
Seated Military Press Dumbbell 3x9x50s
Upright Rows 4x10x80
Traps Machine 3x8x95
Shoulder Shrugs 1x8x90, 1x8x140, 1x8x160, 1x8x170
Lateral Raises 3x10x10
Scaption 3x10x10

Forearms
250 Flicks for Forearms
Plate Lifts 3x10x5s
Plate Turns 3x10x10s
Wrist Curls 2x10x45, 1x7x45s
Reverse Wrist Curls 2x10x45, 1x7x45s
Reverse Curls 2x10x45, 1x7x45s
2 Handed Grips 1x45x40 seconds, 1x45x70 seconds

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup Grape Juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 1% Milk 1 cup water

randommetalguy
02-13-2011, 05:28 PM
Back
Deadlift 1x6x135, 3x6x185
Wide Grip Lat Pull Downs (Two Pulley Machine) 2x10x105
Pull Up Grip Lat Pull Downs (Two Pulley Machine 2x10x105
Close Grip Seated Cable Row (Machine in back) 3x10x105
Bent Over Dumbbell Rows 3x10x35

Biceps
Alternating Curls 1x10x20s
Alternating Hammer Curls 1x10x20s
Alternating Curls Touching Shoulder 1x10x20s
Bicep Curls (Pulley Machine) 3x7x80

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup grape juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 2 cups water

randommetalguy
02-13-2011, 05:42 PM
Chest
Flat Dumbbell Bench 3x8x50s
Incline Dumbbell Bench 3x8x50s
Decline Dumbbell Bench 1x8x50s
Decline Barbell Bench 3x5x135
Nautilus Fly Machine 4x8x95
Push ups on Half Ball 1x8xBW, 1x7xBW, 1x6xBW

Triceps
Dips 1x1xBW
Dumbbell Skull Crushers 2x8x25s
Rope Pull Down Extensions (one pulley) 3x10x90

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup grape juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 2 cups water

randommetalguy
02-16-2011, 11:47 AM
Legs
Leg Press 1x10x200, 1x10x290, 1x10x380, 1x10x430, 1x10x450
Leg Extensions 3x10x125
Laying Down Leg Curls 1x10x95, 2x10x80
Seated Calf Raises 1x20x90, 2x15x90
Walking Twist Lunges with 15 lb Medicine Ball 3x10

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup Sunny D
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 1% Milk 1 cup water
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-17-2011, 10:15 AM
Shoulders
Seated Military Press Dumbbell 2x8x55s, 2x7x55s
Upright Rows 4x10x80
Traps Machine 3x10x95, 1x7x95
Shoulder Shrugs 1x10x140, 2x10x160
Lateral Raises 4x10x10
Scaption 4x10x10

Forearms
250 Flicks for Forearms
Plate Lifts 3x10x10s
Plate Turns 3x10x10s
Wrist Curls 3x10x45
Reverse Wrist Curls 3x10x45
Reverse Curls 3x10x45
2 Handed Grips 2x45x60 seconds, 1x35x60 seconds

Abdominals
Seated Ab Machine 3x30x80
Sit ups on half moon ball 3x30xBW

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup Grape Juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1-1/2 cup water
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-17-2011, 09:22 PM
Back
Deadlift 1x10x135, 1x8x185, 1x6x235, 2x3x255
Close Grip Seated Cable Row 1x10x120, 1x10x140, 1x10x130
Lower Back Extensions 2x10xBW, 1x15xBW
Bent Over Dumbbell Rows 3x10x60
Wide Grip Lat Pull Downs (Two Pulley Machine) 2x10x105, 1x7x105

Bicep
Preacher Curl Machine 1x15x65, 1x17x50, 1x20x35
Single Arm Preacher Curl Machine 1x15x20
Alternating Curls 1x7x25s
Alternating Hammer Curls 1x5x25s
Alternating Curls Touching Shoulder 1x7x25s

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup Sunny D
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 2 cups water
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-20-2011, 05:20 PM
Abdominals
Legs Clockwise 1x10
Legs Counter Clockwise 1x10
Bicycle Kicks 1x10
Kicks 1x10
Cross Kicks 2x10
Knees In 1x10
Leg Lifts 1x7

Legs
Squats 1x10x135, 1x8x205, 1x6x225, 2x4x275
Leg Press 1x10x290, 2x10x380
Leg Extensions 3x10x140
Seated Leg Curls 1x10x95, 2x10x110
Seated Calf Raises 1x20x90, 2x15x90

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup Sunny D
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup water
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-21-2011, 05:55 PM
Shoulders
Seated Military Press Dumbbell 3x8x60s
Upright Rows 3x8x90
Traps Machine 3x8x110
Shoulder Shrugs 3x10x50s
Lateral Raises 3x10x10
Scaption 3x10x10

Forearms
250 Flicks for Forearms
Plate Lifts 3x10x10s
Plate Turns 3x10x10s
Wrist Curls 3x10x50
Reverse Wrist Curls 3x10x50
Reverse Curls 3x10x50

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup Sunny D
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup water
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-22-2011, 07:15 PM
Back
Deadlift 1x10x135, 2x8x185, 2x5x185
Wide Grip Seated Cable Row 1x10x100 3x10x120
Wide Grip Lat Pull Downs (Two Pulley Machine) 2x8x105
Close Grip Lat Pull Down (Two Pulley Machine) 2x10x130
Bent Over Row 1x10x90, 1x10x110, 1x10x140
Lower Back Extensions 3x10xBW+20

Bicep
Lower Half Curl 3x7x50
Upper Half Curl 3x7x50
Full Curl 2x7x50 1x4x50
Preacher Curl Machine 1x10x65, 1x15x50, 1x30x35, 1x20x35

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup water, 1 cup 1% milk, and 1 Serving At Large Nutrition Creatine 500
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
02-24-2011, 07:25 PM
Chest
Flat Dumbbell Bench 2x6x65s, 2x4x75s
Decline Barbell Bench 1x6x135, 1x4x155, 1x5x155, 2x4x155
Incline Dumbbell Bench 1x5x60s, 3x6x60s
Nautilus Fly Machine 1x10x110, 3x8x110

Triceps
Nautilus Triceps Press 4x10x110
Barbell Skull Crushers 3x10x40
Rope Pull Down Extensions 1x10x100, 1x10x90, 1x10x60

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with Muscle Milk
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 2 cups water
1 Scoop Muscle Milk with 1 cup 1% milk

randommetalguy
02-28-2011, 06:24 PM
Shoulders
Seated Military Press Dumbbell 4x6x60s
Upright Rows 4x8x90
Traps Machine 1x8x110, 2x8x125, 1x8x125
Shoulder Shrugs 3x10x140
Lateral Raises 3x10x12
Scaption 3x10x12

Forearms
250 Flicks for Forearms
Plate Lifts 3x10x10s
Plate Turns 3x10x10s
Wrist Curls 3x10x45
Reverse Wrist Curls 3x10x45
Reverse Curls 3x10x45

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup Sunny D
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup water
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
03-01-2011, 06:52 PM
Chest
Flat Barbell Bench 5x5x155
Decline Barbell Bench 3x5x135, 1x5x155, 1x5x160
Nautilus Fly Machine 3x10x110
Bosuball Push-ups 2x10xBW, 1x8xBW

Triceps
Dips 2x4xBW
Nautilus Triceps Press 2x10x110
Barbell Skull Crushers 3x10x40

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup apple juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 1% milk and 1 cup water
1 Scoop Muscle Milk with 1 cup 1% milk

randommetalguy
03-03-2011, 09:00 AM
Legs
Squats 1x8x135, 1x8x185, 1x8x205, 1x8x225, 1x8x235, 1x8x245
Seated Calf Raises 2x15x100, 1x12x100
Laying Leg Curls 3x10x95
Leg Extensions 3x10x140
Leg Press 3x10x200

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup Mott's apple juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup water and 1 cup 1% milk

randommetalguy
03-03-2011, 10:29 PM
Shoulders
Seated Military Press Dumbbell 3x15x40s
Upright Rows 3x15x60
Shoulder Shrugs 3x15x110
Traps Machine 2x15x80 1x12x80
Lateral Raises 3x10x10
Scaption 3x10x10

Forearms
250 Flicks for Forearms
Plate Lifts 3x10x10s
Plate Turns 3x10x10s
Wrist Curls 3x10x50
Reverse Wrist Curls 3x10x50
Reverse Curls 3x10x50
Plate Holds 2x35x45 seconds

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup Mott's apple juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup water and 1 cup 1% milk
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
03-03-2011, 10:39 PM
Chest/Triceps 6 workouts: 01/30, 02/04, 02/09, 02/13, 02/24, 03/01
Legs 6 workouts: 01/31, 02/05, 02/10, 02/15, 02/20, 03/02
Shoulders/Forearms 7 workouts: 02/01, 02/06, 02/11, 02/16, 02/21, 02/28, 03/03
Back/Biceps 5 workouts: 02/02, 02/08, 02/12, 02/17, 02/22,

randommetalguy
03-07-2011, 07:40 AM
Chest
Flat Barbell Bench 1x5x135, 1x2x155, 1x1x185, 1x0x205, 1x1x195
Decline Barbell Bench 3x5x155
Nautilus Fly Machine 3x10x125
Cable Crossovers 3x10x50s
Bosuball Push-ups 1x12xBW, 1x10xBW, 1x8xBW

Triceps
Close Grip Bench Press 1x8x135, 2x5x155
Dips 1x7xBW, 2x6xBW
Tricep Rope Pull Down 3x10x100

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup apple juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 1% milk and 1 cup water
1 Scoop Muscle Milk with 1 cup 1% milk

randommetalguy
03-07-2011, 07:46 AM
Chest
Flat Barbell Bench 1x5x135, 1x2x155, 1x1x185, 1x0x205, 1x1x195
Decline Barbell Bench 3x5x155
Nautilus Fly Machine 3x10x125
Cable Crossovers 3x10x50s
Bosuball Push-ups 1x12xBW, 1x10xBW, 1x8xBW

Triceps
Close Grip Bench Press 1x8x135, 2x5x155
Dips 1x7xBW, 2x6xBW
Tricep Rope Pull Down 3x10x100

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup apple juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 1% milk and 1 cup water
1 Scoop Muscle Milk with 1 cup 1% milk

randommetalguy
03-07-2011, 05:11 PM
Legs
Squats 1x10x135, 1x8x185, 1x6x225, 1x4x275, 1x2x295, 1x4x275
Leg Press 4x5x400, 1x12x400
Seated Leg Curls 3x10x125
Seated Leg Extensions 3x10x155
Seated Calf Raises 3x10x110

Abdominals
Seated Weighted Crunches 3x30x80

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup orange Kool-Aid
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup water and 1 cup 1% milk

randommetalguy
03-10-2011, 06:44 AM
Shoulders
Seated Military Press Dumbbell 4x6x65s
Upright Rows 3x8x90
Shoulder Shrugs Dumbbell 3x10x60s
Traps Machine 3x8x125
Lateral Raises 3x10x12
Scaption 3x10x12

Forearms
250 Flicks for Forearms
Plate Lifts 3x10x10s
Plate Turns 3x10x10s
Wrist Curls 3x10x50
Reverse Wrist Curls 3x10x50
Reverse Curls 3x10x50
Plate Holds 2x35x45 seconds
Forearm Pull Ups 2x10xBW

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup Mott's apple juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup water and 1 cup 1% milk
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
03-10-2011, 06:50 AM
Back
Deadlift 1x8x135, 1x8x185, 1x6x205, 1x4x235, 1x3x255
Wide Grip Lat Pull Downs (Two Pulley Machine) 1x10x115, 1x10x120
Close Grip Lat Pull Down (Two Pulley Machine) 2x10x130
Close Grip Seated Cable Row 3x10x140
Bent Over Row 1x10x110, 2x10x140
Lower Back Extensions 1x10xBW
Bent Over Flys 2x10x10s

Bicep
Curls 1x10x65, 1x5x60, 1x5x55, 1x5x50, 1x6x45
Upper Half Curl 3x7x50
Lower Half Curl 3x7x50
Full Curl 2x7x50 3x7x50
Holding 15 lb medicine ball 60 seconds
Tossing 15 lb medicine ball 60 seconds
Tossing 6 lb medicine ball 60 seconds
Hammer Curls 1x8x20s, 1x8x10s

Supplements:
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup water, 1 cup 1% milk, and 1 Serving At Large Nutrition Creatine 500
1 Scoop Muscle Milk with 1 cup 1% Milk

randommetalguy
03-16-2011, 07:59 AM
Last week was midterms so I was doing a lot of grading and didn't have time to update the journal. The following workouts are missing from the journal:

Workout Results 03.10.11 - Chest and Triceps
Workout Results 03.13.11 - Shoulders and Forearms
Workout Results 03.14.11 - Back and Biceps

Chest
Flat Barbell Bench 1x5x135, 1x5x175, 1x2x190, 1x0x205
Decline Barbell Bench 4x5x165, 1x5x175
Incline Barbell Bench 4x5x135, 1x4x135
Nautilus Fly Machine 3x10x95

Triceps
Close Grip Bench Press 1x8x115, 1x7x115
Dips 1x8xBW, 2x6xBW
Rope Pull Down 1x15x100, 2x12x100

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with protein shake
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1.5 cups 1% milk

randommetalguy
03-22-2011, 01:36 AM
Legs
Leg Press 1x10x290, 1x10x380
Squats 1x10x135, 1x5x185, 1x3x205, 1x3x245, 1x3x275, 1x3x295, 1x3x305, 1x2x315
Seated Leg Curls 3x10x125
Seated Leg Extensions 3x10x155
Seated Calf Raises 3x10x110

Abdominals
Seated Weighted Crunches 3x25x80

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with 1 cup apple juice
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup water and 1 cup 1% milk
1 Scoop Muscle Milk with 1 cup 1% milk

randommetalguy
03-23-2011, 03:14 PM
Shoulders
Seated Military Press Dumbbell 3x8x60s
Upright Rows 3x8x90
Shoulder Shrugs 2x10x140
Shoulder Shrugs Dumbbell 3x10x60s
Traps Machine 3x10x110
Lateral Raises 3x10x12
Scaption 3x10x12

Forearms
250 Flicks for Forearms
Plate Lifts 3x10x10s
Plate Turns 3x10x10s
Wrist Curls 3x10x50
Reverse Wrist Curls 3x10x50
Reverse Curls 3x10x50
Forearm Pull Ups 2x10xBW

Supplements
1 Alive Multivitamin
1 Nature's Bounty Fish Oil
1 Serving At Large Nutrition Creatine 500 with protein shake
2 Scoops Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup water and 1 cup 1% milk
1 Scoop Optimum Nutrition 100% Whey Protein Gold Standard with 1 cup 1% milk

randommetalguy
03-25-2011, 08:31 PM
Back
Deadlift 1x10x100
Sumo Deadlift 2x10x100
Bent Over Dumbbell Rows 3x10x50

Bicep
Upper Half Curl 3x7x50
Lower Half Curl 3x7x50
Full Curl 2x7x50 3x7x50

randommetalguy
03-25-2011, 08:49 PM
Chest
Flat Barbell Bench 1x5x135, 3x8x160, 1x7x160, 1x6x160
Incline Barbell Bench 2x5x135, 1x4x135
Decline Barbell Bench 1x4x135, 1x2x175, 2x2x165, 1x3x165
Nautilus Fly Machine 3x8x125
Cable Cross Overs 3x10x40

Triceps
Dips 1x10xBW, 1x8xBW, 1x7xBW
Rope Pull Down 2x10x110
Overhead Tricep Extensions 1x15x45, 1x8x45

randommetalguy
03-25-2011, 08:53 PM
Legs
Seated Calf Raises 3x10x140
Leg Press 3x10x400
Seated Leg Curl 3x10x155
Seated Leg Extension 3x10x170

Abdominals
Seated Weighted Crunches 2x25x80, 1x20x80
Blue Band Arms in front to each side, arms overhead back and to each side 30 seconds each