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Accipiter
03-18-2002, 02:20 PM
Notes: K, today I'm putting into full effect the concept of doing the heaviest set as my first working set. Today I'm doing back/bi's. I'm leaving now, at 4:15. This should prove interesting

Red denotes a new personal record.

Mr.Buttcheeks
03-18-2002, 02:40 PM
read your pm box accipiter

Accipiter
03-18-2002, 06:36 PM
March 18, 2002 Back and Biceps

Notes: OK, took about 50 minutes, gym was crowded, would've been quicker if gym wasn't so crowded. On the deadlifts My grip slipped on the last two sets. Could've done 2 more on the 250 set, maybe 1 more on the last set. I'm a bit confused as to whether or not my pullups are any different, last time I went 12.5*8 on first set, 2nd set was 15*6...I'm not sure which is better.

Back:
pullups: 15*8 12.5*6
Deadlifts: 270*7 260*5 250*7
DB Rows: 85*8 75*9

Biceps:
DB Curls: 52.5*4 45*6
Inc. DB Curls: 32.5*5 30*7

Accipiter
03-18-2002, 06:42 PM
Additionally, I am going to drop my weight on the DB rows on the first set, down to 80 from 85. At 85, I didn't feel I was locking out at the top of the row,not getting a good pump, and my form wasn't 100% like I enjoy it being.

Zalxder
03-18-2002, 06:44 PM
i do 6 sets, three different workout on every muscle, but major muscles(pecs, back, abs) i do 8 sets 3 different lifts. for every pair i do first set 6-10 failuer, second set 4-6 failure. works great for me, getting awesome gains

Accipiter
03-18-2002, 10:00 PM
hmmmmm interesting idea...

Accipiter
03-25-2002, 10:20 PM
March 22, 2002 Chest and Triceps

Notes: Another good workout doing the heaviest set first.

Chest:
DB Bench: 85*3 80*5 70*7
DB Decline: 70*7 75*4
Cable Cross: 7*11 8*7

Triceps:
Skulls: 85*13 90*11
1 Arm Underhand Extensions: 5*7 6*4

Accipiter
03-25-2002, 10:31 PM
March 25, 2002 Back and Biceps

Notes: I initially tried to press the 85's today and couldn't get a single rep. out. I was feeling bad..then I remembered I just worked chest+tri's on friday...I thought it was tuesday..oops. For some reason I can Go tuesday, then friday..with just two off days in between, but I need 3 days off after that friday workout for chest. Anyway, I hope trying to put up the 85's doesn't hurt my efforts tomorrow.

Back:
Pullups: 15*9 12.5*8
Deadlifts: 275*6 255*7 235*9
DB Rows: 80*7 75*9

Biceps:
DB Curls: 50*5 45*7
DB Preachers: 32.5*10 35*7
Incline Db Curls: 30*4 25*7
Hammers: 40*4 35*7

Accipiter
03-25-2002, 10:35 PM
Oh, also, I really wanted to hammer my bi's today..they're never feeling worked the day after back/bi day, which really means nothing at all. But still, I want to really hammer them, i haven't done that in a while..usually I can spur some growth this way. My arms look friggin MASSIVE and Cut like ginsus when I was doing the incline curls

Accipiter
03-26-2002, 04:38 PM
March 26, 2002 Chest and Triceps

Notes: wooooohoooooooo Alright, first things first, I did some heavy weights not on first sets today, as is obvious. This was not intentional, I just happened to gain some strength since last workout in several exercises.

Although I got the 85's for 5 I didn't feel as if I was going deep enough. I definetly went deep enough for it to be considered a rep., but I like going a tad lower than most. Also my left arm was much farther away from my body than my right. On declines the 80*4 set, on the last rep my left shoulder tweaked out so I stopped there, I think I may have slightly pulled my left anterior delt, other than that, all is well.

Chest:
DB BENCH: 85*5 75*8 70*7
DB DECLINE: 75*9 80*4
Cable crosses: 8*9 9*14

Triceps:
Rev. Grip bench pressing: 70*15 90*10 100*6
Skulls: 90*11 95*8
Kickbacks: 27.5*7 22.5*8
1 hand underhand ext: 5*7

Blood&Iron
03-26-2002, 06:26 PM
Originally posted by Accipiter
My arms look friggin MASSIVE and Cut like ginsus when I was doing the incline curls
That's why I like incline curls (The rest of the time my arms look like two little pieces of wet spaghetti hanging out of my sleeves.) The fact that they're actually a pretty decent exercise is almost beside the point.

Accipiter
03-26-2002, 09:08 PM
:)

hey kurt V is my favorite author, nice quote.

Blood&Iron
03-27-2002, 01:58 PM
Originally posted by Accipiter
:)

hey kurt V is my favorite author, nice quote.
Thanks. Mine too. I was wavering between the above quote and
"Being alive is a crock of sh*t." from Timequake, which was one of his less enjoyable books, IMO, but contained some great stuff. Fav is still Breakfast of Champions although I've enjoyed every book of his I've read--which is almost all of them.

Accipiter
03-27-2002, 04:39 PM
same here, I've read all his stuff, I didn't like cat's cradle as much, I think he kinda sold out on that one.

Blood&Iron
03-27-2002, 05:36 PM
Originally posted by Accipiter
I didn't like cat's cradle as much, I think he kinda sold out on that one.
Why do you say that?

Accipiter
03-27-2002, 08:37 PM
it seemed like he didn't stick to his usual style, like there weren't any stories about background from characters, it was a dull read i thought

Blood&Iron
03-27-2002, 08:54 PM
Originally posted by Accipiter
it seemed like he didn't stick to his usual style, like there weren't any stories about background from characters, it was a dull read i thought
Gee, I really enjoyed it tremendously. It's one of his earlier books, so that's part of it I'm sure. One of the few Vonnegut books of which I didn't read more than a few pages is 'Player Piano'. He really hadn't developed his trademark style at that point--at least from what I read. It's really clear that with each book he became more and more loose with his narrative structure. His earlier books like "Sirens of Titan" and "God Bless You, Mr. Rosewater" are still fairly traditional in structure. 'Timequake" in my opinion, actually, suffers because it is too Vonnegut-ian. Basically, the narrative is so disjoint and incidental that what remains is mostly Vonnegut's musings on life, with very little tying them together. "Breakfast of Champions" is my favorite, because he really managed to pull off a perfect balance. Plus, who can resist his child-like drawings of 'wide-open beavers' and a**holes.

I'll stop cluttering up your journal now. Hey, you've got two of the damn things, anyways.

Jane
03-27-2002, 09:22 PM
Originally posted by Accipiter
it was a dull read i thought

*KICK*

Imo, it was a great book with a great 'plot' and interesting characters. Vonnegut always brings a sense of refreshment from the traditional styles and topics.

When I grow old and pointless, I'm going to go lay down on the top of a mountain and thumb my nose at the sky. :)

Accipiter
03-27-2002, 09:34 PM
:) Hands down my favorite author, no one's even close. I think he just pandered to the mainstream too much. I mean breakfast of champions had drawings of vaginas in it for cryin out loud, he was never about mainstreaming it, I just think cat's cradle he censored himself a little bit.

Blood&Iron
03-27-2002, 09:56 PM
Originally posted by Accipiter
:) Hands down my favorite author, no one's even close. I think he just pandered to the mainstream too much. I mean breakfast of champions had drawings of vaginas in it for cryin out loud, he was never about mainstreaming it, I just think cat's cradle he censored himself a little bit.
Again, he wasn't pandering to anyone. Look at the year it was published. And look at the year Breakfast was published. And look at his other books in this context. He wasn't, at the time he wrote Cat's Cradle, quite as Vonnegut-like with his style. He still had a few trappings of a traditional writer. To bring it back to bodybuilding--with an admittedly poor analogy--your accusation is like saying that Arnold Schwarzenegger sucked because he wasn't as big as Ronnie Coleman. You've got to put things in context.

Accipiter
03-27-2002, 10:05 PM
I'm not talking about as big, I'm saying it seemed like he didn't really expan on his idea as much as he wanted to. the whole thing with the tornados out of the clear blue just seemed sudden, I couldn't believe how quick he resolved the story.

Accipiter
03-28-2002, 11:44 AM
home on easter break, going to do legs and shoulders at the gym back here. Gonna see if I can do less weight here than at college as is usually the case...can't figure out why. Well anyway, I'm off!

Accipiter
03-28-2002, 03:29 PM
March 28, 2002 Legs and Shoulders

Notes: WoW so much for a drop in weight. WHOOOOOWHEEEE I was tired after my first 3 sets of squats, that 20 repper on the end, I was numb, I just sat on the floor, couldn't feel pain or burning, don't even think I could hear anything..HOOOAH

Legs:
Squats: 275*6 245*9 225*10 185*20
Standing Calf Nautilus thing: 150*12..just can't feel it, so I stopped early

Shoulders:
Militaries: 60*7 55*8
Laterals: 30*7 25*8
Rear Laterals: 25*10 30*7

Orange357
03-28-2002, 08:19 PM
Good job!

rookiebldr
03-28-2002, 08:55 PM
:thumbup:

A change in scenary can be good sometimes. Well done.

Accipiter
03-28-2002, 10:22 PM
thanx guys, keep it up orange

Orange357
03-29-2002, 08:17 PM
you are such a homo:p

Accipiter
03-29-2002, 10:06 PM
lol....queer. I have a 5 edegree fever right now..this better not carry over to tuesday

Orange357
03-30-2002, 10:15 AM
damn sickness.

Accipiter
04-01-2002, 12:24 AM
Last day before i have to go back to college this evening :( :( :( . Fever last 2 days knocked the crap out of me, though I'm better this afternoon. woke up friday and saturday night drenched in sweat. Saturday night i could actually wring the sweat out of my sheets and onto the floor...that's not good. I had to get a towel to lay on so I could sleep...then I remembered my sheets i pulled up over me were soaked too...oops. I hope I haven't lost too much weight or anything.

rookiebldr
04-01-2002, 07:25 AM
I hope you feel better soon. It will be tough going back to college feeling like crap. On the bright, maybe the rest will do your muscles some good and you go pumping the iron even harder.

Accipiter
04-01-2002, 05:51 PM
that's what I'm thinkin rookie..today I couldn't get out to do my back/bi day...maybe I'll have some extra energy when I go for chest/tri's tomorrow.

PowerManDL
04-01-2002, 06:03 PM
Why don't you stop being a bitch and go lift anyway.

Accipiter
04-02-2002, 04:34 PM
April 2, 2002 Chest&Tri's

Notes: I missed on the 90's, and I was a little hungry at the beginning, quite hungry by the end. Didn't let that stop me from having a great workout though. Tri's are fried again. For the first time in my life I actually feel like I have larger pecs, first time I've felt like I've got something out in front of me..it's a cool feeling

Chest:
DB Benching: 90-miss 85*6 75*9 70*8
DB Decline: 80*6 75*7
Cable X's: 9*7 8*10

Triceps:
Reverse Grip Benching: 110*8 110*5
Skulls: 95*9

rookiebldr
04-02-2002, 07:14 PM
Originally posted by Accipiter
... For the first time in my life I actually feel like I have larger pecs, first time I've felt like I've got something out in front of me..it's a cool feeling

:thumbup: :thumbup:

heathj
04-02-2002, 07:25 PM
Why do you have two journals?

Accipiter
04-02-2002, 09:09 PM
one's just for my little contest with orange (the chest one). I'm gonna keep that one till I hit the 100 lbs. db's. I want to keep those workouts seperate.

Accipiter
04-05-2002, 06:39 PM
April 05, 2002 Legs&Shoulders

Notes: Alright, on squats, I hadn't recorded my previous leg workout into my journal...I forgot I had recorded it here while at home. So I didn't know I had done 275. Anyway, other than that, squatting was normal. Sitting calf raises were ok, left calf kept tryin to charlie horse, so I couldn't do as many reps as I like. On militaries on the 3rd rep of my first set, I banged the weight too hard at the top, and the weights bounced off each other, forcing them down to fast, and I had to drop them. I rectified this on my 2nd set. I feel stronger on laterals. I haven't done shrugs in a while, so I threw them in today as well. Static holds are great, thanks latman. My forearms felt insanely pumped after that, and I hope after a few sessions of static holds I'll notice a difference in my grip on deadlifts


Legs:
Squats: 260*9 275*6 245*10 185*20
Sitting Calf Raises: 180*9 205*7 135*11


Shoulders:
Militaries: 60*3 60*7
Side Laterals: 30*10 32.5*6
Rear Laterals: 30*9 32.5*6
Shrugs: 245*15 275*6

Grip Work:
Static Holds (in seconds): 225*30 245*30 275*20 300*15

kimpy225
04-05-2002, 09:43 PM
lol kimpys king? :)
i didnt notice that until just now ;) hahaha

MonStar1023
04-06-2002, 12:18 AM
Static Holds (in seconds): 225*30 245*30 275*20 300*15

Damn man... awesome static strength! Are you doing these regular overhand in a power rack? 300 for 15 seconds is really impressive in my book. I am doing 315 for around 8-9 seconds. Jeez!! :eek::eek:

MS

Accipiter
04-06-2002, 12:58 AM
yah, standard. It might've just been a fluke, I can't even hold weight that long on deadlifts...not sure what happened here..oh well! I ain't complainin bro!

Accipiter
04-08-2002, 03:35 PM
April 08, 2002 back&bicep

Notes: ^=I could've gotten one more rep if my grip didn't slip.
~=grip slipped after 5, grabbed it right away and did two more.
Well I decided to just mess around with biceps today. Nothing out of the ordinary really. Reverse curls I didn't feel in my forearms any more than hammers, so I'm sticking with hammers, one of my favorite movements anyway.

Back:
Weighted Chins: 17.5*8 15*7
Deadlifts: 280*6^ 255*5+2~ 235*11
DB Rows: 80*8 75*10

Biceps:
DB Curls: 50*6
Hammers: 40*6
DB Preachers: 35*6
Incline DBs: 30*5
Reverse Curls: 25*6

Orange357
04-09-2002, 02:07 PM
Im up for a deadlift challenge too.

Accipiter
04-11-2002, 07:31 PM
deadlift challenge? sweet

Accipiter
04-11-2002, 08:33 PM
April 11, 2002 Legs and Shoulders

Notes: Good workout, The highest I was at before was 315 on squats before I took some time off, and came back focusing on impecable form. Militaries are goin good, still can't get 65's. That one day I got em is starting to look like an anomaly. I have to ask latman if statics are supposed to be done with a mixed grip or not. The first 2 sets today were a mixed grip, the last set just an overhand grip.


Legs:
Squats: 280*7 260*8 245*10
sitting calf raises: 180*10 205*10 225*5

Shoulders:
Militaries: 60*8 60*4
Laterals: 32.5*6 30*8
R.Laterals: 32.5*8 30*10
Shrugs: 275*6 250*8

Grip:
Statics (in seconds): 300*15 245*34 185*40

Accipiter
04-22-2002, 09:23 PM
Was sick all last week, still can't breathe right at the moment, but soon I'll return to the gym.

Chris Rodgers
04-22-2002, 09:26 PM
Originally posted by Orange357
Im up for a deadlift challenge too.


:evillaugh

Accipiter
04-22-2002, 10:32 PM
oh no lol. We should see who can gain the most weight on their dl over a period

Chris Rodgers
04-23-2002, 10:10 AM
How about 120 lbs in the last 7 months?

Accipiter
04-24-2002, 08:33 AM
140 :P but I just started doing them so that's not really fair.


and I meant from this day onward LM

heathj
04-24-2002, 08:37 AM
How about 90 pounds in 5 months? :p

Otter
04-24-2002, 09:56 AM
Child's play ... I've gone up 210 pounds on my 6RM since September (7 months). Of course, that's when I did them for the first time.

Chris Rodgers
04-24-2002, 09:58 AM
So how about doing them for a while, having your max stuck for a year and then adding 120 lbs.

Don't fack with my deadlifting....it's all I got. ;)

Otter
04-24-2002, 10:08 AM
Originally posted by LATMAN
So how about doing them for a while, having your max stuck for a year and then adding 120 lbs.

Don't fack with my deadlifting....it's all I got. ;)

Ah, didn't mean to steal your thunder ... my bad. :D

Accipiter
04-30-2002, 10:42 PM
*SIGH* I've been soo tired lately. Meant to go today, but I had so much work, and I'm tired. I think I'm slipping into depression. The longer I stay away from the gym, the less I want to go and face the prospect of having lost so much over the last 3 weeks.

heathj
05-01-2002, 12:06 AM
How about the fact that I'm 5 years younger then Latty? ;)

Keep it up Accipter...don't let anything get you down. Do it for yourself.

Accipiter
05-01-2002, 10:51 AM
yah, I'm going back today..

Accipiter
05-02-2002, 08:32 PM
May 2, 2002 Leg+Shoulder Day


Notes: : I lost 14 lbs, last 2 weeks. Last day I've been eating non stop, gained 8 lbs last day and a half...probably more after my latest gorging. I broke my db personal record on two consecutive sets. Good stuff. I think thsoe 50 pullups last saturday really kicked my body back into gear.

Legs:
Squats: 280*5 260*8 245*10
Good A.M.'s: 95*6 85*8*10
Calves: 180*10 225*2

Shoulders:
Militaries: 60*9*6
Laterals: 32.5*7 30*8
Rear Laterals: 32.5*8

Back:
DB Rows: 80*10 85*6

Biceps:
DB Curls: 50*5 45*5
Inc. DB Curls: 30*5
Rev. Curls: 20*5
Hammers; 40*2

Orange357
05-03-2002, 05:54 AM
not bad...keep it up

Accipiter
05-03-2002, 02:49 PM
back at ya buddy

Accipiter
05-03-2002, 04:23 PM
May 03, 2002

Notes: I'm continuing to eat like a horse. Had another large meal for lunch, pizza, muffin, bagel, o.j. water. I think I've actually gained the 14 lbs. back over the last 3 days. I wanted to get back to 170 before I left here..I might go for 180 if I can continue this binge. Either way, I have till Wednesday.

Accipiter
05-04-2002, 01:35 PM
May 05, 2002 Resting


Notes: still resting today, sore all over still. Eating a ton. I gained back all the weight I lost. Took me 2.5 days to gain 14 lbs.

Fart Barker
05-04-2002, 03:47 PM
Originally posted by Accipiter
Took me 2.5 days to gain 14 lbsDamn, that's unreal!

MonStar
05-04-2002, 03:50 PM
Notes: still resting today, sore all over still. Eating a ton. I gained back all the weight I lost. Took me 2.5 days to gain 14 lbs.

Crazy a*s sh*t man. This sucks, I hate it SO mcuh when this kind of bullsh*t happens. Ill gradually lose 15 lbs. over the course of a month and a few days of binging and there ya go, its right back. Sucks man, big time. Good luck losing it again. :):)

MS

Blood&Iron
05-04-2002, 04:57 PM
Why are you trying to gain so much weight, so rapidly? It's almost certainly gonna be mostly fat.

Maki Riddington
05-04-2002, 05:10 PM
He's been sick, it's weight he's regaining from when he was ill.

Accipiter
05-04-2002, 05:20 PM
Yah, I was sick for a week, and then 2 weeks before that I had a 103 degree fever for 4 days..I'm just getting better, and I've been starving. I'm just posting it in my journal cause I wanted to get it all back before this wednesday when I get home, my mom was worried cause I looked gaunt.

rookiebldr
05-04-2002, 06:06 PM
Originally posted by Accipiter
Shoulders:
Militaries: 60*9*6
Laterals: 32.5*7 30*8
Rear Laterals: 32.5*8

Back:
DB Rows: 80*10 85*6


Your weight might of suffered, but your workout didn't seem to. :thumbup: :thumbup:

Accipiter
05-04-2002, 07:04 PM
:P you got that right, fine by me :)

Orange357
05-04-2002, 09:45 PM
We need a new competition.

Accipiter
05-05-2002, 09:52 PM
well we COULD still do db benching right? I mean mine ain't to healthy either.

Accipiter
05-06-2002, 02:51 PM
May 06, 2002

Notes: Normally I'd do back+bi's today, but finals are tomorrow, I'm not sure how late the gym is open, and the whole murder thing is really fuckin with my head right now. i gotta go do **** or somehin. Fuckin A

As another note....My rcent attempts to gain back the weight I lost were successful. Only my rough estimate as to how many calories I consumed per day was far off. Using tables at fitday I found I was actually consuming 8,500 calories.....per day. Over the last few days I've actually taken in closer to 30,000 calories...I guess that's what eating a few pizzas a day and 30 or so mozzarella sticks does to ya...lol, oh well.

Accipiter
05-09-2002, 01:48 PM
May 09, 2002 Measurements.

Notes: measurements for right side listed first, left side second. Not sure what to make of this...my arms aren't 16" anymore, not even close, could be from when I was sick the last month. Hopefully that'll bounce back quickly. Everything else is still good. I'm very proud of my work on my quads, the waist measurement, and most of all, my lats.

Calves: 14" 14.25"

Quads: 22" 21.75"

Waist: 30.75"

Chest: 39.5"

Lats: 42"

Forearms: 12.25" 12.25"

Biceps: 15 3/8" 15 1/8"

Neck: 16"

The_Chicken_Daddy
05-09-2002, 01:59 PM
How have you measured your lats separately from chest and chest separately from lats?

Why didn;t you get someone to make a measurement around your shoulders?

Accipiter
05-09-2002, 04:51 PM
yeah, I measured each seperately.

Shoulders is a standard measurement? Is it like a waist measurement except at the hips?

The_Chicken_Daddy
05-09-2002, 04:54 PM
I dunno if it's a standard measurement, but it lets you know how wide you are lol.

But how did you measure chest and lats individually? Am i just being dumb here?

Orange357
05-09-2002, 06:27 PM
are these all flexed?

Accipiter
05-09-2002, 06:32 PM
yah flexed.

For chest I flex my chest, leave my lats limp. For Lats I flex lats, with chest flaccid

Accipiter
05-11-2002, 05:41 PM
May 11, 2002 Back and Biceps

Notes: Went to gym with Dan. He didn't get in my way, which was nice. Afterwards we did some heavy bag and speed bag work. He said I looked like a fag hitting the heavy bag. This is the first time I did 3 sets of db rows. The weights at Fitness First are actually 5 lbs. heavier than the weight indicated on the side, if I remember correctly. At least this is how it is on the older db's. Either way, I just used the weight indicated on the side for my records. If I find that this is incorrect later on, I'll adjust accordingly. Technically 275*8 for deadlifts is a record, as I've never gotten that many at that weight before. I'm still upping my first set weight next week. I find the bars at Fitness First MUCH easier to grip than the ones at the gym at Holy Cross

Back:
Pullups: 15*10.5 15*8
Deadlifts: 275*8 255*10*10
Db Rows: 90*4 80*8 75*7

Biceps:
DB Curls: 50*4 45*6 (or was it 7?)
Hammers: 40*7
DB Preachers: 35*6

Accipiter
05-13-2002, 02:56 PM
May 13, 2002 Chest, Triceps, Abs

Notes: OK...first things first. From now on What I was calling skulls, I will now cull seated extensions. Secondly, and more importantly, all the dbs at Fitness First are mislabeled. They forgot to account for the bar. Thus the shitty older weights are 2 lbs. heavier than indicated. The newer weights are 4 lbs. heavier than indicated. I'm afraid to even LOOK at the large new batch they got in..people are saying they feel lighter than the weight indicated. Also, they got in 110, and 115 lbs. db's.........But no 105 lbs.....uhhhl. Anyway, had a good workout. I've adjusted the weights to the correct numbers..so these numbers are going to look weird. Did probably all the ab work I'll need for the next couple weeks as well.
Update: I forgot, I'm counting the weights I did for decline as de facto farmer's walks...The decline bench is all the way across the room from the db's..so I gotta walk back and forth with the weights. Plus I walked with them to the locker room to weigh them.

Chest:
DB Press: 82*6 79*7 74*6
Decline DB Press: 82*4 74*7 72*6 (lower last
weight)
Farmers Walks: 82 74 72

Triceps:
Close Grip Reverse-Grip Benching: 120*6 110*6.5
Seated DB Extensions: 92*7 82*9

Abs:
Weighted Hanging Leg Raises: 15*8 11
Medicine Ball Russian Twists: 16*10

MonStar
05-14-2002, 07:38 AM
Chest:
DB Press: 82*6 79*7 74*6
Decline DB Press: 82*4 74*7 72*6 (lower last weight)

Nice strength here man!! Very impressive. 82s for 6 huh? Thats some nice weight that youre handling seriously. Keep up the hard work! :thumbup::thumbup:

Triceps:
Close Grip Reverse-Grip Benching: 120*6 110*6.5
Seated DB Extensions: 92*7 82*9

Awesome strength on the DB extensions bro. I used to swear by them but I havnt done them recently. Gotta get back into it. 92s for 7 huh?

MS

heathj
05-14-2002, 08:46 AM
How can you flex your chest without flexing your lats...?

Accipiter
05-14-2002, 09:56 AM
thanks monstar :P my tri's have been a strong point. I keep doing seated extensions, I've taken a couple weeks off from them in the past year, but otherwise I stay on them, I really can concentrate on my tris doing them.


I just flex my chest, and keep my lats relaxed. I have really good muscle control though, I can do weird things with muscles and joints.

Accipiter
05-16-2002, 05:07 PM
May 16, 2002 Legs and Shoulders

Notes: Set a record on seated db militaries. Great workout, Goodmornings are coming along nicely, going to up the weight on those massively next time. Just realized I set a record for db laterals as well...oh hey! AND rear laterals. It was a real intense workout..I usually don't break a sweat, this time it was dripping off of me, into my eyes, everywhere. I loved it

Legs:
Squats: 285*6 260*8 245*10
Good A.M.'s: 95*10 105*10 115*8
Naut. Standing Calf Raises: 150*15 200*16 250*15

Shoulders:
DB Militaries:65*6 60*6.5
DB laterals: 35*5 30*8
DB Rear Laterals: 35*6

rookiebldr
05-16-2002, 07:26 PM
Great progress on the DB Militaries. It's about time you broke a sweat :D :D I'm almost always sweating, likely something about the excess baggage that I'm carrying.

What are Naut. Standing Calf Raises? I don't understand Naut.

Accipiter
05-16-2002, 10:50 PM
Nautilus, they're a fitness machine company. In this case, a belt attaches to a weight stack, and then you step onto this step, and just do calf raises while the belt is around your waist.

BCC
05-16-2002, 10:57 PM
Originally posted by Accipiter
Nautilus, they're a fitness machine company. In this case, a belt attaches to a weight stack, and then you step onto this step, and just do calf raises while the belt is around your waist.

An excellent machine IMO :thumbup:

MonStar
05-17-2002, 06:14 AM
DB Militaries:65*6 60*6.5

:thumbup::thumbup: Way to go man. DB presses are a b!tch exercise thats tough to improve on. Your strenght is good on them man keep it up!

MS

Accipiter
05-17-2002, 09:04 AM
yah, that's my favorite calf press chasey. I wish my college gym had one.


Thanks monstar, It took me forever to get up that high, it's usually a month or more before I can improve weight by even 5 lbs. on the db's so that accomplishment really feels good

Accipiter
05-17-2002, 01:38 PM
May 17, 2002 Back and Biceps

Notes: Implementing new split which looks like this:

Day 1 Back/biceps
Day 2: Chest/triceps
Day 3 off
Day 4 legs/shoulders
Day 5 back/biceps
day 6 off
Day 7 chest/triceps
Day 8 Legs/shoulders
Day 9 off
Day 10 off
Day 1 back/biceps
Day 2 chest/triceps

Today is the Day 5. I won't be doing deadlifts, since squats killed my glutes and hams, along with Good A.M.'s yesterday. BB after I go to the gym.

Accipiter
05-18-2002, 10:14 AM
May 17, 2002 Back and Biceps

Notes: Implementing new split which looks like this:

Day 1 Back/biceps
Day 2: Chest/triceps
Day 3 off
Day 4 legs/shoulders
Day 5: Chest/Triceps
Day 6: Off
Day 7: Back/Biceps
Day 8: Off
Day 9: Legs/Shoulders
Day 10: Off


Today is the Day 5. I won't be doing deadlifts, since squats killed my glutes and hams, along with Good A.M.'s yesterday. BB after I go to the gym.

oK, good day. To replace the sets of deadlifts I did 2 extra sets of pullups, setting a record on the 1st set. Same with first set of db rows. Set a record there. Weights of db's are adjusted as neccesary to compensate for mislabeling. I have to increase my weight on 2nd set of db rows....**** I forgot to do shrugs again. I'm used to having them on leg and shoulder day. ****

Back:
Pullups: 20*815*9 10*6 5*7
DB Rows: 92*5 82*10 79*9

Biceps:
DB Curls: 50*4 49*6
Hammers: 40*3
Cable Curls: 5*8

Accipiter
05-19-2002, 02:14 PM
May 19, 2002 Chest&Triceps

First off, I saw the funniest thing of my life today at the gym. This older balding guy is in there, he has a 25 lbs. db in each hand. he's holding them in a position like he's going to curl them. He starts to make a hammer curl motion, and moves the weight maybe, half way to his elbow not even. At this point he starts gargling, what sounds like saliva/vomit, and his body starts wavering like a cobra that's being charmed in some Indian back alley. While keeping the weight at the 1/4 hammer curl distance, he bends his back, like he's doing some sort of stretch. He looked like the queers that try to throw their back into the weight so they can curl more. Except he wasn't curling the weight, he was holding it in position, bending his lower back in this HUGE arch. As he's doing this his eyes roll up into his head and he starts spraying spit everywhere, while arching and holding the weight in position. I dropped the 85's I was trying to press and ran out of the weight room so I wouldn't laugh in the guy's face. The guy did this with varying weights for about 20 minutes. Completely f*cked up my rhythm for the beginning of my workout.

Notes: Ok, this is definetly a workout I wish I had back. Starting with the chuckle-**** doing his back stretch, the fact I didn't sleep right last night, I have **** on my mind, and I only had some french toast before working out, those things just added up. I wish I had waited to get another meal in before working out. Still, working abs went good. I had to drop all my flat db weights down. I had to FIGHT to get the first rep up on the 82's. I had some music playing going to the gym and that was still in my head, just ignored the pain and focused on the music in my head and pushed the weight up. It honestly took me 15 seconds of pushing it inch by inch till I got it at the top. ALSO my ******* gym doesn't have 85's anymore. They have these piece of **** York 85's that aren't balanced right and have no grip. i have no idea what they're ******* doing in there, I don't think they do either. I had to do decline pressing with a bb, cause no one else was in the room to hand me the db's on the incline. I hate bb, and my wrists felt like they were getting red hot plastic dripped into them. That in turn fucked up my tricep movements, as the dips hurt my wrists too. ****

Chest:
Flat DB: 82*4 72*8 65*8
Decline BB: 155*6 135*8*7 (I fuckin HATE bb pressing)

Triceps:
Dips: 40*8 60*5
Underhand Cable Extensions: 5*6 3*13

Abs:
Medicine Ball Twists: shitload.
Hanging Leg Raises: 8

Accipiter
05-19-2002, 02:17 PM
P.S. I foudn a new color, if you mis-spell tomato as 'tomatoe' in the color tag it makes this really light blue color

Orange357
05-19-2002, 03:53 PM
tomatoe

Orange357
05-19-2002, 03:54 PM
Tomatoe


ps. wheres the events after the heroin needle?

Accipiter
05-19-2002, 06:24 PM
lol just a bribe for people's input on my journal. I shot the heroin up afterwards

Accipiter
05-21-2002, 05:08 PM
May 21, 2002 Back and Biceps

Notes: Weird hammer curl guy was there today. But he was smart today, doing calf raises for 30 minutes. As for my deadlift, I set a new personal record, beating my old one by 20 lbs. I knew I could grip the bars better at Fitness First than at college. I feel great, I coulda had another rep even, but didn't want to risk anything getting hurt. On the last set of deads I had to drop the bar all the way down, but I went back and got one more rep in. The pullups I did after my deadlifts today, I'm not sure why I was doing them first in the first place...I also set a new DB row record, but I did it the easy way, adding an extra rep at my old weight. I'm going to drop my last set's weight on db rows, as I don't think my form was as pristine as I like it to be. I remembered to do shrugs today! Definetly worked my biceps good too, dropped the weight on teh 2nd set of standing curls, so I got the extra reps in. Db preachers went good too, so without further adieu.

Back:
Dead Lifts: 300*4 275*6 255*8,1
Pullups:20*8 15*7
DB Rows:92*6 85*8 79*10
BB Shrugs:245*7 225*10

Biceps:
DB Curls:50*5 40*9
DB Preachers:30*6*7

rookiebldr
05-21-2002, 10:44 PM
Well done on achieving your deadlift goal. :thumbup: :thumbup: Like the new colours and italics in your journal.

Naut.! I should have known that!! :rolleyes: I've used Naut. machines in the past but I've never seen the calf raise machine.

Accipiter
05-22-2002, 11:50 PM
Thanks,

yah, the calf machine is really like a combo, you can do lots of stuff on it.

Accipiter
05-23-2002, 02:53 PM
May 23, 2002 Legs and Shoulders

Notes: Nothing remarkable. I seem to have the 65's under control on militaries. Progress continues on good a.m.s not sure if I'm supposed to keep my head up during the motion or end up looking at the floor....I'm looking straight ahead through the whole motion, looking in a mirror in front of me as I go through the motion.

Legs:
Swuats: 290*6 260*8 245*10
Good A.M.'s:135*6 125*8 115*10
Calf Presses: 200*16 250*15 250*15

Shoulders:
DB Militaries:65*6 60*8
DB Laterals:35*7 30*10
DB Rear Laterals:35*7

Accipiter
05-25-2002, 03:28 PM
May 25, 2002 Chest and Triceps

Notes: Interesting session. No one was in the weight room so I grabbed an employee to hand the weights up to me on the decline. But for some reason I couldn't even push the 82's..I'll try again next chest day. I probably was just uncomfortable, cause usually someone's right there to hand the weights to me, this time I had to break my rhythm and go find someone. I definetly overthought the motion, I think this might be why my flat bench goes down sometimes too. Hopefully this is an important discovery. All went well other than that. I did inclines instead of declines. Actually felt good to switch stuff up. new record on close grip reverse grip benching. need to up my weight on first set of overhead extensions. Oh, and for some reason I have a terrible twist in both my lats. I can't turn at the waist, and if I do, I can't breathe as my whole pec/lat/rear delt area freezes up with the most wretched pain I have ever felt in my life. Other than that, it's all good.

Chest:
Flat DB: 82*6 72*8 65*10
Decline DB: X
Incline DB:65*6 60*8

Triceps:
Close-Grip-Reverse-Grip Bench:120*8 130*4

Seated Overhead Extensions:92*8 92*6

Accipiter
05-26-2002, 02:33 PM
May 26, 2002 Back and Biceps

Notes: Fashnizzle. Good session. not much to say, I'm taking advantage of my free time lately. When I get a job, I'll be back to working each part once a week, so I wanna gain as much as I can now. I've decided to do shrugs every other session for back/bi's. That way they don't grow out of proportion, as my traps are naturally huge.


Back:
Dead Lifts:300*5 275*6 255*10
Pullups:25*6 20*6
DB Rows:92*7 85*8 74*10

Biceps:
DB Curls:50*5 44*8
DB Preachers:30*8 35*4

Accipiter
05-30-2002, 10:55 PM
May 30 2002 Legs and Shoulders

Notes: Hmmm. Well squatting didn't happen today. The rack was occupied. I didn't mind so much though, cause the guy was doing jerk and cleans or clean and jerks, however you say it. I'd have been pissed if a bench jockey was using it. So I did this unilateral leg press thing they have there, from hammer strength, like each leg has it's own load to push. The weight listed is how much each leg pushed. It felt kinda wierd, doing it the first time, so I kept weights low. Next leg day, back to squats of course As I write this at 1 A.M. my knees are very sore. Good day for shoulders though

Legs:

Leg Presses: 135*6 90*8 90*10
Calf Presses: 200*16 250*13 250*15

Shoulders:
DB Militaries: 65*7 60*8
DB Laterals:35*9 30*10
DB Rear Laterals:35*9

Accipiter
06-03-2002, 03:55 PM
June 03, 2002 Back and Biceps

Notes: Broke my deadlifting record again. Good stuff. Biceps are growing I think.

Back:
Dead Lifts:305*5 275*8 255*10
Pullups:25*6 20*6
DB Rows:92*7 85*9 74*11
BB Shrugs:245*8 225*10

Biceps:
DB Curls:50*6 44*8
DB Hammers:44*4
DB Preachers:35*5

rookiebldr
06-04-2002, 10:58 AM
Originally posted by Accipiter
Broke my deadlifting record again. Good stuff. Biceps are growing I think.

:thumbup: Nice work. Looks like this gym is conducive to growing. Can I join? :D :D

Accipiter
06-04-2002, 11:09 AM
lol, you've got a good point...I'm not sure if it's cause I"m home, or what, but I've been hammering my old records since I got back

Accipiter
06-04-2002, 12:42 PM
June 04, 2002 Chest and Triceps

Notes: Good session. I hate the 85 lbs. weights my gym has, they're York's and they have NO grip on them, I have to concentrate on keeping them in my hand just as much as pressing them. The reps I got were with a spot.

Chest:
Flat DB:85*2 72*9 69*10
Incline DB:69*6 60*8

Triceps:
Close-Grip-Reverse-Grip Bench:130*5.5 120*8
Seated Overhead Extensions:97*9

Accipiter
06-17-2002, 09:58 PM
June 10, 2002 Chest and Triceps

Notes: used a spot for the 85's on the bench. Car broke down afterwards, just got it back today, recording this now. I thoroughly enjoy r.g.close grip benching.

Chest:
Flat DB:85*5 72*9 69*9
Incline DB:69*6 60*8

Triceps:
Close-Grip-Reverse-Grip Bench:131*6121*8
Seated Overhead Extensions:100*6

MonStar
06-18-2002, 08:10 AM
Originally posted by Accipiter
Chest:
Flat DB:85*5 72*9 69*9
Incline DB:69*6 60*8

Triceps:
Close-Grip-Reverse-Grip Bench:131*6121*8
Seated Overhead Extensions:100*6

Nice strength man!! Really looking good. I havnt gotten a chance really to check out your journal lately, sorry. Strength is looking awesome though man keep it up! :thumbup::thumbup:

MS

Accipiter
06-18-2002, 09:29 AM
thanks man, gonna post my last nights back+bi workout now, was too tired to last night

Accipiter
06-18-2002, 10:35 AM
June 17, 2002 Back and Biceps

Notes: Well, the gym was crowded, so I tried to reduce resting times on sets. Kinda caught up to me at the end, not too worried though, my peak weights remained the same. I accidentally deadlifted 315 instead of 305, for a new personal record. That probably took a little out of me too, as I lost my grip on my 2nd set of db rows. I'm going to stick with 315 from now on though, rather than go back to 305.

Back:
Dead Lifts:315*2 285*8 265*10
Pullups:25*7 20*6
DB Rows:92*6 85*5

Biceps:
DB Curls:50*6 44*5
DB Preachers:35*3

Accipiter
06-18-2002, 02:01 PM
June 18, 2002 Chest and Triceps

Notes: Messed up on the 85's for flat db. The weight turned out my left wrist so I had to drop it, that fucked up my rhythm at first. I HATE the york db's...too bad they're the only 85's at my gym. I might drop back to the 82's which actually have a grip on them, and are evenly balanced, then just jump up the 89's when I'm ready. This is the 3rd out of 4th chest workouts that those unbalanced york pieces of shiat have fucked up my first chest set.
Since the chest sets pretty much fried my triceps today, I dicked around with a 1 arm reverse grip pulldowns with varying rep schemes. I just realized I set a new pr for db inclining, so all is not lost

Chest:
Flat DB:85*1 72*10 69*10
Incline DB:72*5 60*8

Triceps:
Cable Extensions:5*7 4*10 2*20

Accipiter
06-22-2002, 01:31 PM
June 22, 2002 Back and Biceps

Notes: Bust out the red font! I broke every record I have for the exercises I did today. Completely in the zone. Absolutely LOVE days like this, never had one this good before though. Simply amazing


Back:
Dead Lifts:315*4 285*8+1 265*7(grip gave out)
Pullups:25*8 20*6
DB Rows:100*6 92*8 82*10
BB Shrugs:270*6 255*6

Biceps:
DB Curls:55*3.5 40*10
DB Preachers:40*4 30*7

Abs:
DB side bends:60*10

nejar462
06-22-2002, 08:48 PM
god damn, lol every lift broken, you got me jealous accipterQ. Plus your best lift is my WEAKEST.

The_Chicken_Daddy
06-23-2002, 08:36 AM
Originally posted by nejar462
god damn, lol every lift broken, you got me jealous accipterQ. Plus your best lift is my WEAKEST.

Are you saying that the exercise that is his strongest lift is your weakest, or the exercise with his best weight is the same as your lightest weight for it?

Accipiter
06-30-2002, 10:50 PM
just wanted to post a quick update for posterity. I decided that until I found a job I wouldn't let myself go to the gym. I found one the other day and have been working 2-8 shifts, and getting used to those. I have some 9-3s coming up which are more conducive to working out, even the 2-8's I now know how much time I have beforehand to go, so I can do that as well. I should pick up soon, although july 4th may complicate things.

On another note, I went swimming at my best friends house today, first sunlight I've gotten in about 1.5 years, and as such, the hour and a half has started to restore my natural mediteranean tint, which looks just plain hot. Yaay.

Accipiter
07-02-2002, 10:40 AM
July 2, 2002 Chest and Triceps

Notes: Not much new, finally back to the gym, lifting my self-imposed punishment. Picked up where I left off pretty much. Terrible weather outside today, humidity near 100% and it's sunny...and I live in a swamp so it sucks even more. Ankle kinda sore from playing frisbee at midnight yesterday with dan, but it's all good. If that guy from work calls me a twig again I'm gonna degrade him verbally, then open up a can on him.

Chest:
Flat DB:82*6 72*10 69*10
Incline DB:72*4 60*7

Triceps:
Close-Grip-Reverse-Grip Bench:130*4 110*9
Cable Extensions:5*8 4*12 3*15

Abs:
db side bends: 60*9 50*12 40*12

my obliques really pop out during these, but still can't quite see them in a relaxed position like the rest of my sexually explicit stomache.

Accipiter
07-09-2002, 10:50 AM
July 09, 2002 Legs and Shoulders

Notes: FINALLY got another leg day in. Toook forever with work and ****. Good stuff, picked up where I left off. My rear DB lateral weight actually passed my normal lateral weight. Quite odd. By the time I got to abs today I was exhausted.

Legs:
Swuats: 290*7 260*8 245*10
Good A.M.'s:135*7 125*8 115*10
Calf Presses:200*20 250*15*15

Shoulders:
DB Militaries:65*7 60*8
DB Laterals:35*9 30*10
DB Rear Laterals:40*7

Abs:
Hanging Leg Raises:10.
DB Side bends:65*6

Accipiter
07-16-2002, 10:24 AM
July 16, 2002 Back and Biceps

Notes: Well now that my schedule at work is finally straightened out I can get back to doing what I do best...well actually the only thing I do with even passing sucess..lol. I had a good session today, hadn't lost much strength even though it's been almost a month since I did back and bi's. I actually increased my max deadlift by 2 reps, and my shrug improved massively. My pullups lost a couple reps, but nothing too severe. That could be a factor of the severe burn I have all over me from the beach, I got sickeningly dizzy after deadlifting, I'm trying to stay very hydrated the last couple days to heal the burn, maybe I was just a little low on h2o today. I got even dizzier after pullups, and decided to keep my rows to two sets, as everytime I move my back I feel the skin wanting to rip open...Either way, it was a good session.

Back:
Dead Lifts: 315*6 285*9 265*10
Pullups: 25*6 20*5
DB Rows: 100*4 82*8
BB Shrugs: 270*8 255*10

Biceps:
DB Curls: 55*4 40*10
DB Preachers: 40*4 30*6

Abs:
Hanging Leg Raises:10 10
DB Side Bends:50*6

Accipiter
07-17-2002, 11:13 AM
July 17, 2002 Chest and Triceps

Notes: Great day, decided to try the 82's for 2 sets on flat db pressing, with sucess on both. I'm gonna use them again next workout, and then after that go back to the 85's. Seated extensions felt good, my triceps are exhausted right now. Gonna go eat 3/4 lbs. of pasta.


Chest:
Flat DB: 82*8 82*5 69*10
Incline DB: 72*3 60*8

Triceps:
Seated Overhead Extensions: 100*6 92*8
Dips:40*8 60*6

Abs:
Hanging Leg Raises:10

Accipiter
07-22-2002, 11:03 AM
July 22, 2002 Legs and Shoulders

Notes: Great Session. Gotta raise the weight on Good A.M.'s. On Calf Presses I decided to start doing them unilaterally, as I can rack it using both legs. I've gotta work on my mechanics, as I think I was putting too much stress on my knee that I was using each time. Lateral Raises are coming along nicely as well. I need to ask latman, or nejar, or someone where I could incorporate some power lifting movements into my routine, and if I would have to replace some exercises with them. My weight is up to 171, up from about 165 a week ago. I hadn't realized my eating had trailed off, and have just corrected it recently. I think that's the reason for the recent surge I've been experiencing. Additionally, my abs looked RIPPED. I'm gonna take a picture for posterity's sake later today, maybe post it on here. I'd do it now, but my abs are exhausted from the beating they took on squats, good a.m.'s and direct ab work I did today. I think I have the makings of an 8 pack.

Legs:
Swuats: 290*7 260*8 245*10
Good A.M.'s: 135*8 140*8 135*10
Calf Presses (Unilaterally): 200*6 150*8 120*10

Shoulders:
DB Militaries: 65*7 60*7
DB Laterals:35*10 20*12
DB Rear Laterals:40*7

Abs:
Hanging Leg Raises:15*6 10
DB Side Bends:65*8 60*10

Accipiter
07-25-2002, 02:05 PM
July 25, 2002 Chest and Triceps

Notes: I decided to try again for the 85's on flat pressing, which I did with no real problem. Set new record for dips, and also did cambered extensions instead of one arm extensions for triceps. Seated extensions I only did one set of, as I felt shaky on the 100's. After I get out of the bath, I am going to take my summer progress shots, and post them here, and also in the training forum, and see what the goons there think of them.

Chest:
Flat DB: 85*3 79*6 69*10
Incline DB: 72*8 60*8

Triceps:
Seated Overhead Extensions: 100*5
Dips: 70*6 50*8
Cable Extensions:8*13 10*10

iLUDEd
07-25-2002, 04:29 PM
do u do a warm-up set b4 your start with your heaviest weight?

Accipiter
07-29-2002, 10:40 AM
Yes I do, before my first heavy set of db presses, i use the 40's then the 55's usually for some reps.

Accipiter
07-29-2002, 10:44 AM
July 26, 2002 Back and Biceps

Notes: Forgot to post this after my workout. Anyway, had a good session, added a rep on the deadlift, and one on the db row. New record for shrugs. I stopped part way through my set of deadlifts, I felt really really weird. Not so much dizzy as I did drained, I literally thought I was gonna fall asleep while doing my set...it went away after a few minutes so I skipped my last set of deads. I upped the weight on my second set of curls, I had been doing 40 for a couple weeks for a change of pace and added reps, but I'm back up to 45 again.

Back:
Dead Lifts: 315*7 285*4
Pullups: 25*8 20*6
DB Rows: 100*5 82*8 72*10
BB Shrugs: 275*7 255*10

Biceps:
DB Curls: 55*4 45*7

BennettBoy
07-29-2002, 11:23 AM
Nice journal. I like the way you are laying everything out.

Accipiter
07-29-2002, 11:29 AM
thanks, I try to present everything in an easy to read and follow manor.

Accipiter
07-30-2002, 11:33 AM
July 30, 2002 Chest and Triceps

Notes: Interesting session. Switched to BB benching. I like the results. My chest doesn't feel as tired, and my incline DB pressing showed that i wasn't nearly as tired as usual. I'm definetly upping the weight next session for benching. Triceps I decided to switch up the order today, went well. did skull crusheres for first time in a while, tweaked my wrist though while doing them.

Chest:
Flat BB: 145*9 155*7 165*5 165*3
Incline DB:72*5 65*8

Triceps:
Cable Extensions (cambered):11*1113*8
DB/BB Skulls75*5 (wrists gave out after 5th, must work on form)
Dips: 70*8 80*6

Accipiter
08-06-2002, 12:15 PM
August 6, 2002 Legs and Shoulders

Notes: new record on lateral raises and good mornings. Squats consisted of one 20 rep set. Not done ATF though. Smith Calf Raises..platform flipped, bounced the bar on my neck twice before I militaried it up, and ate a chunk out of my shin (the platform hit my shin when it slid and flipped). My left knee and ankle kinda hurt, but I'm luckily unscathed. I REALLY felt it in my calves when doing my less traumatic sets however, I think i wasn't doing a good range of motion till doing these, hopefully that kicks up my calves.

Legs:
Swuats: 200*20
Good A.M.'s: 145*8 145*8
Calf Presses: 145*14 215*15 225*15

Shoulders:
DB Militaries: 65*8 60*7
DB Laterals: 40*6
DB Rear Laterals: 40*7

Accipiter
08-08-2002, 10:45 AM
August 08, 2002 Back and Biceps

Notes: Why you gotta go and make things so complicated? I love that song...anyway...two guys were camped at the rack so I couldn't deadlift first, so I did db rows instead. For deads I decided to go for a couple singles. I didn't have the pins set at the usual point to, so that psyched me out wondering how I'd get it onto the pin after the set. Anyway, still did good. New deadlift record. New pullup record. :) good stuff. I'm thinking about Crystal a lot now, even at the gym. I think I love her. It's not distracting me though, kinda inspires me, cause I know she likes my arms...and my ass :P

Back:
DB Rows: 100*6 92*9 82*10
Dead Lifts: 325*1 320*2 315*1
Pullups: 30*4 20*5

Biceps:
DB Curls: 55*4 45*6
DB Hammers: 45*2

Accipiter
08-12-2002, 11:25 AM
August 12, 2002 Chest and Triceps

Notes: Good day. I decided to stick with db presses until I reach the 100's, then I'll jump to BB pressing. Set new record for 2 arm cambered cable extensions for tir's. I really focused on form today, and it payed off, I actually felt my chest working on the pressing movements. All it took was taking the db's a couple inches wider during the movement. Good stuff.

Chest:
Flat DB: 85*4 79*6 72*7
Incline DB: 72*5 65*7

Triceps:
Close-Grip-Reverse-Grip Bench: 131*6 121*8
Dips: 80*7 70*7
Cable Extensions: 14*9

heathj
08-12-2002, 12:25 PM
How far up do you set the pins on deads?

Accipiter
08-12-2002, 11:50 PM
Well I usually have them set extremely low, that way when my set is done I can just drop them onto the pins for easy loading or unloading of the weight on the next set. the pins were really high when I was doing them, so I kinda was thinking in my head 'ok, I'm gonna basically have to do one more rep at this weight, cause there's no way I'm gonna be able to get it up that high at the end of the set' and it just psyched me out

Accipiter
08-15-2002, 11:20 AM
August 15, 2002 Legs and Shoulders

Notes: For squats did another 20 repper. Set new record for goodmornings. Most imporantly: I broke my record for militaries FINALLY crackin 70 lbs. Been my goal for quite some time now. i could've had the 75's I realized after that set was over.


Legs:
Swuats: 200*20
Good A.M.ís: 145*10 150*8
Calf Presses: 200*6 (ankle cramp)

Shoulders:
DB Militaries: 72*7 65*8
DB Laterals: 40*7 30*8
DB Rear Laterals: 40*7

BennettBoy
08-15-2002, 11:25 AM
Do you carry 1 lb. magnetic weights with you or something?

Accipiter
08-15-2002, 12:02 PM
no all the weights in my gym are either 2 or 4 lbs. heavier than indicated on the side.

Accipiter
08-19-2002, 10:48 AM
August 19, 2002 Back and Biceps

Notes: And Down goes the 110 lbs. db row! I just decided to suck it up and try to get the 110's for a rep, and ended up with 3 instead. I love db rows. Favorite exercise. Period. I think militaries would be the 2nd favorite. Anyway. Everything went good, kept reps low on deads again, did a double/triple/triple. I'm feeling it more concentrating on the heavier weight and form for lower reps. Hopefully that translates to an increase in strength. My pullups are becoming a cunundrum. I can do reps, but it hurts my shoulders like a bitch to do them now. Might drop back down to body weight and refocus on form. I have gained a good 10 lbs. too, so that may be a factor. As a bonus, I had enough left in the tank to set a new record for shrugs as well.

Back:
Dead Lifts: 325*2 320*3 315*3
DB Rows: 110*3 100*5 92*7
Pullups: 30*4 20*5
BB Shrugs: 285*6 275*7

Biceps:
DB Curls: 55*4 45*7
DB Hammers: 40*5

NateDogg
08-19-2002, 10:54 AM
Originally posted by BennettBoy
Nice journal. I like the way you are laying everything out.

:withstupi I might steal some of your layout if you don't mind.

Nice strength too, 110lb DB row :eek: I think I could do it, not sure though. How is your form on those?

Accipiter
08-19-2002, 11:20 AM
form was perfect, I could've had a couple more reps on each side with decaying form, but I just stopped at 3 reps with great form.

Yah, steal the layout. The headings I actually stole the idea from sebi, then modified everything to my liking

Accipiter
08-20-2002, 01:23 PM
August 20, 2002 Chest and Triceps

Rating: *****

Notes: Huzzah! Good day for chest and tri's. Added a rep onto my flat db sets, and uppped the weight, and reps by 2 over previous last sets. On the first set of Close grip reverse grip benching, I was doing the set, and on teh 2nd rep I hear a *thud* from beside me then feel pain as something crunches my foot. I stop the set, stand up, and it turns out the douche bag that was using a bench next to me left his db's hanging on the edge, so one fell off and got my foot. I summoned said douchebag and asked him to be more careful with his weights. Then I banged out a full set equaling my last weeks first set, after having already done 2 reps on my settus interuptus.

Chest:
Flat DB: 85*5 79*7 74*9
Incline DB: 72*6
Cable Xís: 6*8

Triceps:
Close-Grip-Reverse-Grip Bench: 131*2+6 121*8
Dips: 80*7 70*7

galileo
08-20-2002, 05:42 PM
Since I am a lazy ass and don't feel like reading through your entire journal, how do you like the heavy sets first deal?

Accipiter
08-21-2002, 11:33 AM
I love it, it's catapaulted to weights on every single one of my exercises.

Accipiter
08-23-2002, 11:37 AM
August 23, 2002 Legs and Shoulders

Notes: Good day, I broke record for squats. No longer going ATF on them, just to parallel. Even with good form, going ATF at higher weights seems to be taxing my knees too much. Also, broke my record on Militaries for the 2nd week in a row. The subsequent jump made doing a set down at the 72's impossible, so I did 65's as the second set. Calf presses were done on the calf raise machine. Strict attention to form brought out good results on the machine.

Rating: *****

Legs:
Swuats: 300*4 290*5 280*6
Good A.M.ís: 150*8 145*10
Calf Presses: 255*10 295*12 355*8

Shoulders:
DB Militaries:74*4 72*X 65*6
DB Laterals: 40*7
DB Rear Laterals: 40*7

Accipiter
08-26-2002, 09:07 AM
August 26, 2002 Back and Biceps

Notes: WOW. Just wow. Set my deadlift record on 3 consecutive sets. I didn't lose any strength on any of my other exercises either. I even added a rep on db rows. I did better on pullups by lowering my first set weight. I've found the extra weight I've put on actually is taxing my body on the pullups, and I never accounted for that. I broke my record on shrugs by 30 lbs. as well. I don't think I was really pushing them to the max before, so it's not QUITE as impressive as it sounds. Also, I love incline seated curls.

Rating: *****

Back:
Dead Lifts: 325*3 330*2 335*2 340*2
DB Rows: 110*3 100*5 92*8
Pullups: 15*6 20*5
BB Shrugs: 315*4

Biceps:
DB Curls: 55*4
Incline Seated Curls: 35*5 30*6

Accipiter
08-27-2002, 11:42 AM
August 27, 2002 Chest and Triceps

Notes: Nothing spectacular, I'm really feeling my chest however, by going wide on db press movements. Also concentration on form for tris seems to be paying off. Using the 2 armed db skull method seems to work (db in each hand). Abs went well too.

Rating: *****

Chest:
Flat DB: 85*5 79*8 74*9
Incline DB: 72*6 69*5.5

Triceps:
Two Handed DB Skulls: 20*8 25*8
Seated Overhead Extensions: 90*12 95*7

Abs:
Hanging Leg Raises: 12 10
DB Side Bends: 50*8
Medicine Ball Russian Twists: 15*10 15*12

galileo
08-27-2002, 12:05 PM
GJ on the deadlifts. PR's rock.

Orange357
08-27-2002, 01:13 PM
assface why havent you pm-ed me?

Accipiter
08-27-2002, 01:32 PM
sorry, haven't had a chance ass-clown, I wanted to see how I did today too, before going ahead. I'll look tonight then PM you....jabroni

PowerManDL
08-27-2002, 02:31 PM
Accipiter, a bit of advice. Don't be scared to move up on that dumbell press. You've been doing the same weight/reps for quite awhile. It might not hurt to go in and grab just five pounds heavier and crank out the same reps.

Accipiter
08-27-2002, 07:45 PM
hmm, thanks. Thing is I stagnated there before, couldn't put up the 90's this one time, and the next time I went, I got knocked back to the 80's and couldn't even get the 85's up for a while...I may just have to grit my teeth, get a spotter and bang out some reps at 90

Orange357
08-27-2002, 08:04 PM
Originally posted by Accipiter
hmm, thanks. Thing is I stagnated there before, couldn't put up the 90's this one time, and the next time I went, I got knocked back to the 80's and couldn't even get the 85's up for a while...I may just have to grit my teeth, get a spotter and bang out some reps at 90


Mental maybe? Fuckes withe me alot due to fear of messing up my shoulder again.

Accipiter
08-27-2002, 08:41 PM
yah, it's definetly mental, I can actually feel the air get sucked out of me as I start to push up the 90's. Happens as soon as I think "nope, gonna get squashed, gas tank's empty'

Accipiter
09-03-2002, 01:10 PM
September 3, 2002 Chest, Triceps and Biceps

Notes: First day at the gym back at Holy Cross. Last time using 85's for the first set hopefully. I had good control over them and got 6 clean reps out...almost had a 7th. New record on db seated extensions. New record on curls, probably cause I didn't do back first...I guess I'll asterisk that one, but still count it as a record. Dips now done with a DB between my legs

Rating: *****

Chest:
Flat DB: 85*6 80*8 75*8
Incline DB: 70*6 65*5.5

Triceps:
Seated Overhead Extensions: 100*8 100*6
D.B. Dips: 40*4 32.5*7

Biceps:
DB Curls: 60*3 * 52.5*3
Incline Seated Curls: 35*5 30*6
DB Hammers: 37.5*6

Accipiter
09-05-2002, 02:42 PM
September 05, 2002 Legs and Shoulders

Notes: Set a few records. I quarter squatted the living **** out of the 290 set though. Couldn't get into a groove on it for some reason. Racked the calf press up here at 200... New record on militaries...well it's kinda cheap, 75's instead of 74's :)

Soooo many freshman hotties. asses spilling out of shorts type hotties. Bouncing titties, the kind you just want to suck on like a grapefruit. Most disturbing of all; I couldn't care less. It just made me think of Crystal more, and how much I miss her.

Rating: *****

Legs:
Swuats: 300*4 290*5 280*6
Good A.M.ís: 150*8 145*10
Calf Presses: 200*12*12

Shoulders:
DB Militaries: 75*4 65*7
DB Laterals: 42.5*5
DB Rear Laterals:42.5*5

Abs:
Hanging Leg Raises: 12 12
DB Side Bends: 65*7 55*8

galileo
09-05-2002, 03:03 PM
Man, it'd be so tough for me to focus with a dumbell between my legs doing dips.

Nice strength on the laterals!

What the hell is a swuat?

Accipiter
09-06-2002, 09:07 AM
hahaha swuat is a typo on my template that I use, that I never bothered to correct...I think I will now.........actually screw it then I have to actually double click on the file...too much effort

Accipiter
09-09-2002, 03:07 PM
September 06, 2002 Back and Biceps

Notes: Nothing spectacular. I have no clue what I"ll do for rows now, seeing as how BB rows strain my lower back, and the db's at college only go to 100's. Not to shabby other than that, but nothing spectacular. I'd give this day a 2 star rating, but I actually dragged myself onto a stair stepper for 9 minutes. First time I've actually been on my feet for 9 minutes straight for cardio purposes in over a year. I think I"m doing it, so that when I'm home I can run with Crystal and keep up, also losing a tad of fat wouldn't hurt

Rating: *****

Back:
Dead Lifts: 330*2*2 315*2
BB Rows: 150*6 135*4
Pullups: 25*5 20*4


Biceps:
DB Curls: 55*4 45*7
Incline Seated Curls: 35*3


Abs:
COLOR=royalblue]Hanging Leg Raises:[/COLOR] 10

Accipiter
09-11-2002, 03:30 PM
September 11, 2002 Chest and Triceps

Notes: Well that was a great day! I finally broke my record on db presses! Not only that, I bettered myself by one on rep from my previous set, done at 85! Broke record for close grip benching. Powerman or Latman, a couple weeks ago told me to just go for the 90's. I grabbed a spotter today, just in case I bombed. I thought to myself, I've been at the 85's or around there for 6 months, time to put this away. I layed back, pushed, and the weight came surprisingly easy, didn't even need the spotter. I was sucking wind by the 5th rep, but everytime my spotter was bout to help I just pushed the weight up harder, I actually didn't utilize him physically. On the set of 80's, on the 5th or so rep a guy came over to spot me, and I just kept slamming out the reps, I actually got to 10, bettering myself by 2 reps over my previous high at 80. I think I was so pumped up from doing the 90's. I felt some wicked [/blatant massachusetts slang] contractions when doing the 80's. I pictured my chest as a lemon and I was trying to squeeze every bit of juice out of it. BUNCH of hotties, several checking me out, I dunno if I'm suddenly looking better or what, but they're pretty shameless about sizing me up lately. Maybe the fact that my wang hangs down out of my shorts, I dunno. I still wouldn't bite at any of them. Crystal's got me completely domesticated :)

Rating: *****

[B]Chest:
Flat DB: 90*7 80*10 75*7
Incline DB: 70*6 65*5.5

Triceps:
Close-Grip-Reverse-Grip Bench:133*5 118*8
Cambered Cable Extensions: 14*8 11*10

NateDogg
09-11-2002, 05:31 PM
Originally posted by Accipiter

I actually didn't utilize him physically.

[/B]

:eek:

JK bro, nice work. I've gotten 90's for 5 or 6 in the past, not 7 though, :thumbup:

Do you lift at the Holy Cross gym?

PowerManDL
09-11-2002, 05:55 PM
Told ya.

Accipiter
09-11-2002, 06:13 PM
yah, at HC's gym

and yes, powerman, you did tell me

Accipiter
09-11-2002, 06:13 PM
yah, at HC's gym

and yes, powerman, you did tell me

Accipiter
09-17-2002, 03:01 PM
September 17, 2002 Back and Biceps

Notes: Back after a 6 day layoff. Was resting. On friday (13th) I played football for leg work, was on offensive line for most of it...exhausting...and groinpulling. Today was good. New record on deadlifts. Chins were done on the squat rack, from the handles hanging. LIked the feeling much better. I gave BB rows another shot, seeing if I can get form down. I might have to drop the weight some, since I'm using both hands as a palms in grip. 135 might be my high set next week till I get used to it..maybe. If I can't get BB rows down pat in the next few weeks, I'll go to belial rows. But I do feel like I made progress on the BB rows though. On the last set of chins I was absolutely spent. I like adding that 3rd set on, now that I have a comfortable aparatus in which to do chins. Good stuff.

Rating: *****

Back:
Dead Lifts: 315*1 345*1 335*1
Pullups: 27.5*6 20*6 15*4
DB Rows: 155*4 135*6
BB Shrugs: 315*4

Biceps:
DB Curls: 55*4 50*5
Incline Seated Curls: 35*6 30*7

Abs:
DB Side Bends: 55*8
Hanging Leg Raises: 10

Accipiter
09-19-2002, 04:03 PM
September 19, 2002 Chest and Triceps

Notes: Definetly got the 90's. Wasn't as powerful this week, but still. Added flyes, felt good. Hurt my shoulders for some reason. Did skulls again with the preacher bar. Can't even prop myself up with my arms right now my arms are so fried. Feel dissapointed for some reason, not sure why. I guess cause my chest doesn't feel as anhilated as it did last week. Oh well, everythign else feels great. Finally, I tore my left pointer finger open trying to get my vodka bottle open yesterday, on the incline db presses I had to drop the weights, as it felt like it was tearing more. Didn't affect me though at any other time. On the set of 80 for the skulls, I didn't feel a thing in my tri's, like it didn't feel like they were doing the work, I think they were exhausted and my shoudlers were compensating so I stopped at 6 reps. New color Code. Purple=weight done at slow reps

Rating:
*****

Chest:
Flat DB: 90*7 80*8 70*6
Incline DB: 70*5 65*6
Flyes: 35*6 30*8

Triceps:
BB Skulls: 40*10 60*10 80*6
Dips: 35*7 30*8

waterbuckat
09-22-2002, 07:48 AM
pick a better color then purple, I can barely see it.......

Accipiter
09-22-2002, 08:59 PM
yeah..that is pretty shitty looking

BCC
09-22-2002, 10:15 PM
You purple fairy

NateDogg
09-23-2002, 10:38 AM
Hey Accipiter, prompted by the thread in training about the reverse pyramid, I am thinking of trying this out. How long do you spend warming up? How much do you do for movement specific warming up (light presses for presses, light curls for curls, etc). Have you had any trouble with joint pain, or excessive DOMS due to possibly not warming up enough? Sorry if these have all been answered already, but it's a long journal to read all the way through ;)

TIA,

NateDogg

Accipiter
09-24-2002, 03:43 PM
Chest and Triceps September 24, 2002

Notes: I'm still feeling exhausted, but I went to the gym anyway. THursday I'm going for my first good leg day in about 3 weeks, groin pull from football is entirely gone. I'm kinda worried about the db benching...each time since I got 90's I've gotten less, or it feel sharder to get the reps. So I upped my 2nd and 3rd set weights today, I'll see what that does. Otherwise good day.

Me being sappy: Saw a girl from my Social Psych class and talked to her for a good 10 minutes. She's quite friendly. She's no Crystal though [I]


Chest:
Flat DB: 90*5 85*4 80*7
Incline DB: 70*6 65*7
Flyes: 35*9 30*10

Triceps:
DB/BB Skulls: 70*11 80*7
Dips: 35*6.5 30*9

Abs:
Hanging Leg Raises: 10 6

PowerManDL
09-24-2002, 03:48 PM
Accipiter, a bit more advice. The entire point of doing the heaviest set at the beginning is to progress in it. Not stagnate, but progress.

That's the third week you've used the 90 lbers. Personally I wouldn't do more than two sessions at the same weight without bumping it up. Then again, that's just me. What do I know?

the doc
09-24-2002, 04:22 PM
:withstupi

the doc
09-24-2002, 04:23 PM
i think perhaps your volume is to high or your not eating enough

Accipiter
09-24-2002, 05:58 PM
my sleep has been fitful lately, I'm fighting something off the last week.

The thing is, I don't have a solid grip on the 90's. I'd progress on them, but I can barely get the first rep up on the90's. If I went to 95's I couldn't get them up yet. I planned on going to the 95's this week actually but after the shaky quality of my 90 set last week I had to hold off

Accipiter
09-26-2002, 05:56 PM
September 26, 2002 Legs and Shoulders

Notes: FINALLY got back to leg day, no more groin pull, no football. Everything's back to normal. Actually a couple weeks off seems to have done wonders for me. Shoulders felt good, although on militaries I was having trouble balancing my left shoulder, or at least getting it lined up with my right. Also, I'm 185 almost now. :)

Rating: *****

Legs:
Swuats: 300*6 275*9*10
Good A.M.ís: 150*9 160*6
Seated Calf Presses: 90*11 135*8 Standing Calf Presses: 200*8

Shoulders:
DB Militaries: 75*4 65*6
DB Laterals: 40*7

waterbuckat
09-28-2002, 07:22 PM
Accipter isn't it time to change up your routine, maybe to light sets first now? You have been doing the same for awhile. Shock your muscle into new growth! Pick some new exercises........

Maybe a good reason you aren't as big as you like even though you are gaining weight is because you are getting stronger but your not changing up your routine and putting your muscles into shock. Just my advice.

Accipiter
09-29-2002, 01:29 PM
I was thinking about it actually. Not the light sets first thing, but changing up exercises. I have spreadsheets I bring to the gym, and fill in my workout on them. They all have roughly the same ammount of cells on them, and hold the same ammount of workouts. When I run out of space, I change my workout for the next sheet. They actually just ran out.

Accipiter
09-29-2002, 02:01 PM
Comparisons:



edit:
******* geocities

Accipiter
09-29-2002, 02:09 PM
January Quad Shot

Accipiter
09-29-2002, 02:09 PM
September 29, 2002 Quad shot

Accipiter
09-29-2002, 02:10 PM
January 2002 Back shot, with bi's flexed

Accipiter
09-29-2002, 02:11 PM
Sept 2002 back shot, bi's unflexed

Accipiter
09-29-2002, 02:12 PM
January 2002 Chest Shot

Accipiter
09-29-2002, 02:13 PM
September 2002 Chest

Accipiter
09-29-2002, 02:15 PM
January 2002 Right Bicep

Accipiter
09-29-2002, 02:15 PM
September 2002 Right Bicep

Accipiter
09-29-2002, 02:19 PM
February 2002 Front body shot

Accipiter
09-29-2002, 02:26 PM
September 2002 front body...relaxed

BennettBoy
09-30-2002, 07:26 AM
Accipiter, whether you see it or not....you are making progress. I'm sure it is obvious to your friends who knew you before you starting lifting.

Good job man!

:thumbup:

Accipiter
09-30-2002, 10:49 AM
yah, saw one and he said 'dang...you're jacked now, you've got a hot girlfriend and you go to a great college'

I personally can't see the progress. I think I look smaller, but whatever, one's own eye often lies to them

NateDogg
09-30-2002, 10:56 AM
Don't get discouraged bro. You have definitely made progress.

Accipiter
10-01-2002, 02:58 PM
October 1, 2002 Back and Biceps

Notes: Holy ****. Was talking to BigCummyCreampie last night and he suggested drop sets and stuff. Plus I mixed up the rest of my routine. I'm going to do a legs/shoulders and chest/tri workout using some dropsets and unorthodox sets. Then Next week I may start a new journal, seeing as how heavy sets are not always first. I can't lift my arms right now. Typing is hard. I feel great. I'll see if the results pan out though. On the drop sets on incline curls...it is SURREAL to say the least to see your body struggling to curl the 10 lbs. db's.

Rating:
*****

Back:
Dead Lifts: 365*X 345*1 315*1 315*1
BB Rows: 135*5
DB Rows-Drop Set: 100*4 95*6 90*6 85*7 80*6
Pullups-Drop Set: 25*3 20*4 10*4 5*4 BW*5

Biceps:
Incline Seated Curls-Drop set: 30*7 25*7 20*9 15*9 10*12
DB Curls: 30*5 35*4 40*3

Accipiter
10-03-2002, 03:34 PM
October 3, 2002 Chest and Triceps

Notes: The drop set experiment continues. Great day. I was dissapointed I couldn't feel my chest after the workout....I figured it'd feel all big...then I realized it was numb, I couldn't even feel it. I can't even prop myself up in my chair either, my tri's are fried. I realize they are the weak link in my bench. They were the things fatigued on the drop set of benching. I definetly couldn't have pressed the 95's today, could barely get that first big rep up at 90s. The bodyweight dips were just for ***** and giggles.

Rating:
*****

Chest:
Flat DB Dropset: 90*5 80*8 75*7.5 65*10 60*8 55*6
Incline DB: 50*11 60*8 65*3
Flyes: 30*12 25*15 20*17

Triceps:
BB Skulls Dropset: 80*3 70*7 60*9 40*13
Dips: 5

MonStar
10-04-2002, 08:37 AM
Flat DB Dropset: 90*5 80*8 75*7.5 65*10 60*8 55*6

Nice strength A! Dropsets are great, I dont do them much anymore but I used to swear by them. Great way to burn out a musclegroup.

Accipiter
10-06-2002, 08:17 PM
yah, stuf fneeded a shock, I think that was it. This week I'm going for the 95's. Not sure if it'll be a drop set though, probably drop set on inclines or something.

Accipiter
10-08-2002, 02:53 PM
October 8, 2002 Back and Biceps

Notes: Good day, broke dl record twice. Mastered form on belial rows, I think. I still feel like something is missing though. I can't get into higher reps on anything. IT's like my CNS is trained to just stick with the lower rep weights now. Even with doing lighter sets first. I'm thinking of maybe doing heaviest set first, then drop the wegiht a bit to get it into the 6-10 range. Of course this only applies on standard parymiding down sets, as I am mixing up sets like crazy lately. I don't really feel tired, although my back was definetly fried today. I still feel like something is missing. Like I might get stronger but not bigger from this workout. I dunno. I'll see. On the chins, the seconds listed after the weight indicate that I held the last rep, at halfway down for that indicated time. I look like **** compared to belial on chins. I gotta get a belt. The chins were done with no rest in between, drop weight, pick up next weight, grab between legs (the weight....sicko's), bang out next set. Cable curls were the same, just did the weight, changed plate #, then did next set. I set a record on incline curls too, which I hadn't noticed. I get the feeling still that I didn't push hard enough today.

Rating:
*****

Back:Dead Lifts: 350*2 360*1 315*2 225*11
Belial Rows: 40*11 60*11 80*5 90*3
Pullups-Drop Set: 30*4 25*3-15 Seconds 20*3-13 Seconds 15*4-10 Seconds 10*3-8 Seconds
DB Rows: 100*3 65*10

Biceps:
Incline Seated Curls: 20*11 25*8 30*6/5 35*5
Kneeling Cable Curls-Drop Set: 5*8 4*9 3*10 2*11

Abs:
Hanging Leg Raises: 15 12

Accipiter
10-08-2002, 09:49 PM
My Typical Daily Diet

I wake up at 10ish. First Meal is at 11:15 or so after shower etc.

Meal One:
10 oz's pasta.
1/2 lbs. of meat.
2 large pieces of pizza
3 buns
1 piece of cake
1 apple or banana
1 glass milk
1 glass apple juice
2 glasses of water

around 6 is my next meal:
Meal 2:
2 slice honey baked ham
3 scoops mashed potatoes
10 oz's pasta
1 piece of chocolate cake
3 buns
1 glass choco milk
2 glasses water
1 glass apple juice

I'm usually stuffed after this. I go to about midnight, and go to bed, usually just as I'm getting hungry again. I figured the calories in the 2 meals would be enough, apprently not.

BCC
10-08-2002, 09:52 PM
tuttut tuttut tuttut tuttut tuttut tuttut

horrible!!!!!!! Rubbish!!!!!!!!!!!!!!!!!!!! Your diet sucks! 6 meals!!!!!!!!! 6 meals!!!!!! nothing less you lanky son of a bitch!

Accipiter
10-09-2002, 12:56 PM
October 9, 2002 Chest and Triceps

Notes: Absolute sh1t. Broke record on flat db press. 2 reps, horrible. Every other set sucked ass. I got a 17 on the test in social psych that i should've gotten a 100 on. My diet sucks, I can't get a passing grade to save my life, and my workouts suck fuckin cock. Bunch of ****. Right now I don't think I'm gonna set foot in the gym, or a classroom up here again. I'm a piece of ******* trash. And I got up and left in the middle of social psych to actually do this too...would've been better off sleeping in my room till tomorrow.

Chest:
Flat DB: 95*2 80*8 70*13! 60*14
Incline DB: 65*7
Incline Cable Flyes: 4*10 5*8 6*5 3*13 2*5

Triceps:
Skulls: 80*4 60*13 60*10 40*20!

Abs:
Hanging Leg Raises: 11

RedCharm
10-09-2002, 05:56 PM
;)

Accipiter
10-09-2002, 08:35 PM
October 9, 2002

I hate feeling so uptight about everything, I canít even control it most of the time. This stuff just comes out and I canít stop it, I donít even notice the fact that Iím doing it most of the time. By the time I get into the phases like that itís too late, and I end up driving someojen off. Then stuff just piles up and I take it to heart, and that adds into the fact that Iím all uptight and ****. Social psych my paper is fucked up and I[m pissed and I donít think sheís gonna change the grade on it, even though she made mistakes, and sheís not a professor, sheís a TA< and if I complain to the dean sheís gonna like me less, and thatís gonna affect my grade at the end of the course. And then I have a bad day and get back the test and it sucks and I canít figure out how I fucked up this bad. Writing this all down feels awesome, itís like everything is leaving my body and going write to the paper. SO I go to the gym after getting my test back and my workout sucks cause I shouldnít be there at that time and Iím not used to it, but that doesnít matter because I should be able to do fine even if itís not the right time. And then I get all uptight even more because I get all paranoid and everything caves in and I think every thing I do bad reflects bad on me and makes me a bad person, but it does doesnít it, I mean, if we are what our actions show us to be. I call crystal and asks her if she likes me when I know she does, but I canít shake the feeling she doesnít really care about me, even though itís obvious by her actions she does. If she didnít she wouldnít be with me, and we wouldnít have done what weíve done. And I act like because she doesnít get all gushy it makes me feel like she doesnít like me. IT doesnít really make me think that, but some part of me feels like it does, itís l,ike a civil war in me, like the truth, and the part of me thatís paranoid about what the truth really is. And the paranoid part makes me say ďI wonder if she likes me, she doesnít say it often, even though sometimes she has said it, and she always shows she does by her actionsí yet I donít know how much I believe myself, cause thereís always that voice. I hate it, cause it lies, it makes me think that she doesnít really like me or sheís just blowing time with me. Thereís a million guys she could be blowing her time with, yet she stays with me, and I say dumb **** to her, and I hate it, cause it hurts her cause she does like me, and she IS trying to be more open with me, yet I act like itís not enough or she isnít trying. ITís like Iíve got the pedal all the way down and now Iím trying to push it right through the floor. The voice that makes me feel insecure is the same one that makes me think everything I do reflects back on me. Itís always the same voice inside, and I never notice when it first creeps in, I always think itís the logical voice inside me, but then it changes, it sublimes directly into paranoia and I donít even notice.
Then everyone else acts condescending to me like I donít deserve the same courtesy that everyone else does. Oh itís just matt, or mattís never serious or itís ok to bag on him ot make myself feel better. No one thinks about where Iím coming from or what Iíve come through. Any joke at my expense. Iím so sick of the one upsmanship, I donít wanna be in a competetion, I just want to live and have a good time, Iím tired of people acting like everything has to be perfect, and if I havenít heard of someone or something then Iím a piece of **** for my lack of knowledge. Like if Iíve ever heard of a band or a song or a movie has anything to do with my character. There is absolutely no reason for them to be saying the **** they do to me. Iíve seen how myf riends act to everyone else and itís no where near how shitty they treat me. Then they act all pissed off when Iívehad enough. And when I have itís like they act like Iím being silly or have no right to be upset with them even though theyíve been raggin on me the whole time. They donítí even see me as another human being probably so they just rip on me then forget as soon as theyíve done it. No one has any clue how sick of this **** I am, I just wanna make all this garbage stop. I get the feeling sometimes no matter how hard I try itís never gonna be any different. Theyíll just act like I didnít earn whatever I have or got through my own hardwork. People already act like Iíve had it easy, when theyíd die, literally, if they tried to live like I did for 13 years. But no matter what I do itís never gonna change Iím always gonna have **** for respect from people. No matter what I do people ainít ever gonna like me, never have never will. I do the same things that everyone else does, yet I donít get even remotely same results for same actions. Itís like one person tells a joke, everyone laughs, Iíll tell the same joke another itme and people look at me like Iíve erected a burning cross in the middle of the room. They donít see me as the same as then, Iíve always been less of a person. An accident born from an accident probably, maybe itís that I donít know, probably not, cause no one knows that **** except me. No matter how hard I study which of my dreams I accomplish no matter how happy I make other people, theyíll still use me like a public urinal. No one gives a flying **** as soon as Iím in a time of need and they donít even try to hide it;. Theyíll act like they care, and then suddenly change around pull a 180 and act like I shouldnít even be offended, that I have some nerve even getting vaguely offended by what they did, and they make me look like a bad guy. What have I ever done but try to make people happy. I figured a llong time ago the best way to make people happy was by demeaning myself a little bit, casue everyone else does already. I hate doing it, but it makes some people happy. Everyone sees me as a joke even BEFORE I started to joke around ripping on myself. So why should I avoid doing it too, since it makes everyone else happy. I have a girlfriend who respects me, and one good friend whoís joining the Navy and Iím probably not gonna see often after that. Iím pretty much standing alone at this point, and no oneís on the horizon. I hate this ****, everything that people have support for I have to go through alone, cause those that are supposed to be there for me act like I have nothing to worry about, or that my worries arenít valid, or they just rip on me for being down. ITís ok to kick someone when theyíre down as long as itís me. One of these days Iím gonna be fed up with it, turn on em all and torch everyone of them, but then Iím gonna be the bad guy, cause I turned on my friends, cause I ditched them, or chewed them out. Iím the bad guy cause I expressed the same emotions that everyone else does. This is my life from the time I was born. I used to think I was different, and maybe I am, but only because I canít get the same respect everyone else does for doing the same things. Anyone else feels like **** and itís a major emergency. They get a hang nail and paramedics are called, I hemmorage on the floor and people bitch at me for staining the carpet.
What have I actually ccomplished thatís even remotely worthwhile? I graduated early then have to go back anyway, I **** up every part of my teen years and adolescence. I go to the gym, read about it, sleep thinking about it and pour every ounce I can into it. And I get jack **** back, I look like ****, I look no better than if I just randomly went into the gym and started doing stuff, all my research and applied research hasnít gotten me a thing. I look ******* horrible my amrs look small, my chest is laughably small. No one even knows I workout, they say I donít look big enough. People who meet me are surprised to find out I go there, I donít look even vaguely strong. I donít match the stereotype of how a bodybuilder should look and thatís not my fault that people donítí see me as looking like that. But still, I donít look like it. My chest looks horrible, my legs are horrible, and my arms skinny. My body just doesnít match. Iíve gotten onthing out of going to the gym, but ridicule from others. No matter how strong I get my friends still say they are stronger even though theyíve never seen me in the gym once. I guess that invalidates what they say, but still, it goes back to getting no respect. I canít even respect how I look anyway. I look terrible physically. I thouight I had gained some weight, but it wasnít even muscle, I gained some fat so now my stomache looks like ******* horse **** and the rest of me isnít any stronger, Iím just in even worse shape.

Maki Riddington
10-09-2002, 09:26 PM
Sheesh, and I here I was thinking I was having a bad day.
It's all good, one day at a time.
I hear your rant, sometimes I feel this way as well. You're not alone. :)

Accipiter
10-10-2002, 07:39 AM
yah, that's why I wrote it all out. :-P

Accipiter
10-10-2002, 07:39 AM
yah, that's why I wrote it all out. :-P

BennettBoy
10-10-2002, 08:06 AM
Wow dude....slow down. Take a deep breath. Everything is going to be alright.

Seriously, I think you are being way too hard on yourself Accipiter. You have made gains in lifting. It seems to me you are a very insecure person for whatever reason and need alot of positive feedback, support, and affection from folks close to you that you are not getting.

As I read your thoughts there I couldn't help but notice the most time seemed to be spent talking about Crystal. I get the feeling you are real concerned because she isn't this overly affectionate gal that tells you how much she loves and needs you (and maybe don't have her hands all over you all the time), that you are worried it is just a matter of time before she ditches you. No one can promise she want, but I'll say that all people are just not affectionate. I don't like gals that are starved for my affection. I don't like to be touched all the time. People are different.

I say just relax, see if you can somehow retake that test you screwed up, if not see about extra credit, and just be YOU.

Hang in there.:)

Accipiter
10-10-2002, 08:22 AM
thanks man, I needed that. Yeah, that's what I'm ticked about, she's not like all over me, which is fine, I kinda prefer that, but then I act like a dick about it for some reason, and it hurts her, and that makes me feel bad cause I know she cares. Yeah, I gotta get that test redone or something..

waterbuckat
10-10-2002, 08:35 AM
Hey accipter,
sorry to hear all that, don't worry about what you look like, you are gaining. Its just in your head. I hope you get through this soon! Good luck man, we are here for your rants :)

Accipiter
10-10-2002, 09:21 AM
thanks man :)

Accipiter
10-10-2002, 09:14 PM
October 10, 2002 Recuperation

Notes: As I recuperate I'm noticing things. I'm just gonna jot down my notes as I think of them.
[list=1]
Recently I have fallen into the same trend I kept last year, namely missing leg and shoulder days. This must stop. I seem to have a curse when it comes to these days. The last couple times, I've either had a huge midterm the next day, or a huge paper due, or I've gotten my knee kicked, or foot ran over etc. I seem to always have this luck, going back as long as I've worked out. I used to think I was somehow subconciously doing it to avoid leg day, even though it's my favorite. But a lot of times it's friends having bad accidents, or getting called in for work etc. that keeps me from going. I am not going to let this happen anymore however. From now on, rather than thinking of back/bi day as the measure of my routine, leg/shoulder day is going to be the 'base' hehe little pun for you there...I'll be here all week
While I am home this weekend I am going to scratch out a new split of sorts. I am thinking of making my back/bi day a back/bi/hamstring day since I already am doing deads on back day anyway. If I did, say, 2 sets of goodmornings after deads even that would pretty much 'do' me for hammies. Or some other exercise, obviously I can mix it up. Plus if I start doing more front squat/quad work on leg day it won't cause my hams to lag since I'm already doing them on back/ham/bi day. I'll have to see though, that is a TON of volume on my b/h/b day. If anyone reading this has input, please reply, I'd like to know what you think.
I just was looking at EXRX.net and found that on deadlifts, regular ones, you're supposed to be at parallel at the bottom. I have never gotten even close. I've only been going to maybe 9-10" above parallel. I guess I've really been doing a retarded SLDL. Maybe what I could do is on a back/ham/bi day, do Regular DL's. Then on Quad/Calves/Shoulder day do couple sets of front squats, back squats, and a few of SLDL's. But AGAIN I don't know if I have enough energy for that. Maybe on Quad day I could pick 2 of the 3 to do week to week. Again, any input would be appreciated.
I consumed 3 normal sized meals today. Started with 3 servings of oatmeal. Lunch and Dinner were large. Dinner was the Waffle-Cone Extraveganza, so I filled up on 6 pieces of turkey, mashed potatoes, cornbread, pasta, and hot sausages, and a large sundae. Lunch was some pizza, pasta, and vegetable of some sort, and 2 cookies. Over the last hour I've been consuming various crackers. I'm waiting till this break to stock up on food to eat in my room. I'm thinking PBJ, maybe some tuna, oj, chocolate milk, etc.
I wrote a letter to the dean complaining about my social psych teacher and her Dresden post-bombings style of grading. Hopefully that sorts out
This long weekend I shall be home till Tuesday. I may go to the gym 3 times. Saturday for legs/shoulders Monday for Back/Bi's (not deadlifting probably, could use a break), and Tuesday for Chest/Triceps
I hope everyone is having a nice day, and I will talk to you all afterwards. I appreciate everyone's responses, and please, continue to respond, I appreciate it. Sometimes when someone posts in my journal it makes me more curious about what they have in their's, so I go drop them a line there.
[/list=1]

waterbuckat
10-10-2002, 09:24 PM
good stuff, glad to see your starting to get stuff together. It must be hard in college, im going to have to save up for a george forearm or something when I go to college in 2 years.

Accipiter
10-10-2002, 09:49 PM
that's actaully an idea...plus if I go home for a weekend, my mom gives me food if I ask her for some...maybe I could do that, as money is pinched

rookiebldr
10-10-2002, 11:55 PM
It seems that I haven't posted in awhile, although I have been reading fairly frequently. I am sure this turning point or self analysis will allow you to set and then achieve the goals you so desire.

There are many on this site who I'm sure will be able to help you out on your exercises and diets better than I, give them time, they will respond. (I agree with BCC, eat 6 meals per day mimimum, it's good advice if you can do this.)

I find it unjustified to see what you have written concerning your progress but I agree our own eyes can at times be way too critical. I remember when I first joined this site that there was this article you wrote on "training the correct way". It was amazing how much that article struck a cord with me. Although I was already training in the hard-core section of the gym, the imitiation that you felt, the failed magazine routines etc. all were things that I experienced. It helped me understand the type of community that exists here and the knowledge that could be gained.

Thanks for that.

p.s. you're alot closer to 100 then I so, so much for the competition - you win.

Accipiter
10-11-2002, 07:12 AM
Thanks rookie, I'm glad that article helped, I figured a lot of people had gone through what I had, so I decided to write that, maybe save others from teh same. And that set of 95's I got was really crappy...ya never know

Accipiter
10-12-2002, 09:11 PM
October 12, 2002 Legs and Shoulders

Notes: FINALLY!!!!! I FINALLY BROKE MY OLD 315 RECORD ON SQUATS. 2 YEARS IT TOOK. After all the mental blocks, and form degrading, and starting from about 225 again with impecable form. Not only that, i did 2 sets above 315, one at 315, and broke my record on two straight sets. On shoulders, my left arm on militaries started to shake too much. I did machine laterals, pyramided up, then dropped wicked low and did some more reps. I hope my body responds to switching up sets and reps as I have been lately. I don't think I can do front squats however :(. When I try to put the bar along my shoulders, from the front, it hits my throat first. My neck just sticks out about 2" past where my shoulders begin. I even tried to do a rep at 135, but it gouged my throat and i had to hold my breath, as the bar was pressed up against my neck.


*****

Legs: Squats: 315*6 325*6 330*3.5 225*5
Standing Calf Raises: 255*10 395*6 155*20
Leg Extensions-Drop Set: 8*15 6*15 4*15


Shoulders:
DB Militaries: 72*5 60*8
Machine Laterals: 40*11 60*10 80*8 100*6 50*11

waterbuckat
10-12-2002, 09:54 PM
Do you have the link to that article Accipter? I think I read it on musclemagazine.com before they turned into a site full of sponser crap. I want to see it anyway again.......

waterbuckat
10-12-2002, 09:57 PM
Are you starting to eat better accipt? Do you take any supplements? I take whey and glutamine......

BCC
10-12-2002, 10:02 PM
No, he's a big pussy.

Accipiter
10-12-2002, 10:08 PM
Yeah, I am a big punany. ;) Anyway, yeah I am eating much better now. I don't take any supplements, never have, probably won't, but who knows. The article is here, if you go to the training board, and then the dropdown list, go to Evolution In training: the first 3 years. That's mine. yah, it's the same as the thread at MM I made to it, before it became a sponsor laiden abomination

MonStar
10-13-2002, 07:53 AM
Originally posted by Accipiter
Legs:
Squats: 315*6 325*6 330*3.5 225*5

Shoulders:
DB Militaries: 72*5 60*8

Awesome strength A!! :thumbup::thumbup:

Good job on breaking your squat PB---shame it took 2 years but hey it happened. Shoot for 405 by mid-2003.

NateDogg
10-13-2002, 08:51 AM
Originally posted by Accipiter
Legs:
Squats: 315*6 325*6 330*3.5 225*5
[/B]

Awesome work Accipiter. It is amazing to me that you have made the gains you have made whilst eating like you do. I just kind of assumed you ate like a bodybuilder. 5-6 times a day, pretty clean, etc. Amazing :eek:

Accipiter
10-13-2002, 12:09 PM
yah, it makes me wonder how much better I'm going to do eating clean now.


and yeah, i'm NOT getting stuck on 330 the way I got stuck on 315.

Thanks for the support

Accipiter
10-15-2002, 07:11 PM
October 15, 2002 Day Off

Notes: I was gonna go do back/bi's today at my home gym, but was too busy. Tomorrow I GUESS I'll do back/bi's. I might just leave it as my normal wednesday off, and pick up with legs/shoulders on thursday, I dunno. That would give my chest/back/tri's/and bi's a day off which might not be bad.

Accipiter
10-17-2002, 02:25 PM
October 17, 2002

Notes: Matched high on squats, so that wasn't a fluke. Good stuff all around, not much to say. Oh yeah, I RAN!! 1.2 miles, took roughly 10:30 to do so, and my veins felt like they were pumping battery acid by the end. I'm gonna have to work on that. :) The leg extension drop set was straight out, absolutely no rest, set to failure, drop pin, failure, drop pin, etc. Didn't even wait for the pain from the previous set to stop. Calf presses, machine only goes up to 200. The set of 12 was a speed set, completed in probably about 10 seconds. Drop set on DB militaries killed my shoulders, they'll still be dead come next week I'm sure

Rating: *****

Legs:
Swuats: 330*5 315*8 275*9
Leg Extensions-drop set: 100*10 75*7 50*7 25*10
Standing Calf Press: 200*14 200*12

Shoulders:
DB Militaries-drop set: 75*3 60*7 50*8 45*8
Machine Laterals: 110*3 70*5

Running: 1.2 miles*10:30

galileo
10-17-2002, 02:29 PM
You have very nice swuat strength...I think.

BCC
10-17-2002, 09:25 PM
Geeze, now I'm disappointed at your poor quad volume... I was excited when you mentioned the drop set, but now I'm ashamed I discussed it with you

MonStar
10-18-2002, 06:10 AM
Originally posted by Accipiter
Legs:
Swuats: 330*5 315*8 275*9

Shoulders:
DB Militaries-drop set: 75*3 60*7 50*8 45*8

Nice strength here A on the squats and DB militaries---keep up the hard work man. 330 x 5 is crazy man, good work. How far donw are you going with the DB militaries?

Accipiter
10-18-2002, 09:20 AM
I go down, pretty much till they touch my shoulders, but not quite, I don't wanna stress my rotator too much.

BCC, yeah my quad volume was light, but I had a lot of stuff to do yesterday. I'm also trying to decide what else I could incorporate for working my quads. I'm treating this week like I had already done deads earlier in the week too, even though I hadn't. It's like day 3 of my new routine, but I haven't done days 1 and 2 yet :)

Accipiter
10-21-2002, 03:31 PM
October 21, 2002

Notes: Good day. Nothing special. I set a new deadlift record, 365. Of course the rep looked like ****, I did it, but it didn't feel really clean, I guess it counts though. I'm not maxing on deadlifting again for a looong time. Didn't work bi's much directly, just messed around with them. I am getting pissed off with BB rows. I'm starting to think your back is supposed to round on them. I can't do more than like 95 lbs, for maybe 3 reps without my back rounding out. If I try to hold it in straight, I can't even lift the weight, Even holding the empty bar I can't do more than say 6 reps with my back perfectly straight. I'm at roughly a 45 degree angle for the movement, if that helps. Also, I can't bring the bb up to my sternum, or whatever. I don't feel it in my lats at all, just my shoulders. and the wider I go on my grip, the less I feel it in my back, it feels like my rotatr cuffs ripping the weight up on their own. BB Rows have replaced BB benching as my red vex it would seem. Also, DB pullovers suck ass. They do nothing on my back, all I feel is my chest throughout roughly 75% of the movement, My back isn't even tensed up. In other news, I have become disenthralled with what weights I'm doing, what exercises. Lately I've just picked up a weight and done some sort of set. I rarely do the same kinds of sets two body part workouts in a row, so I dunno if I'm getting stronger. I'm not too worried anyway though. Alright, I'm starving so I'm gonna type this out then go eat. Oh, also, I beat the living piss out of my abs like I have never before, probably 15 sets I'm betting, modified lying leg raises that I do, hanging leg raises, side bends, crunches, bicycle thingies, etc.


Rating: *****


Back:
Dead Lifts: 365*1 315*2 275*3
BB Rows: 135*6 155*4 175*3-piece- of-****-reps.
DB Rows: 100*4 90*7
DB Pullovers: 40*7 50*8 60*7


Biceps:
Incline Seated Curls: 30*7 20*9 40*2
BB Curls: 94*2 95*3
Preacher DB Hammer Curls: 32.5*10 (done about 10 minutes into abs).

Abs:
Everything I know: to failure. 2 sets per roughly

jiacstrap
10-21-2002, 07:51 PM
Thats pretty heavy weight for bb rows. Maybe try going lighter, make sure you hold for a 1 second contraction at the top of the movement. Keep feet close together, bend over you can have your knees bent a lot and bring the weight up to your stomach, not up to your chest or it won't work. They are a great exercise once you figure it out! Keep trying.

jiacstrap
10-21-2002, 07:52 PM
Also, you don't do chins?

Accipiter
10-21-2002, 08:11 PM
I do chins, but I've done them every back workout for the last year and a half. I was just taking one workout off.

and thanks for the advice on the rows. I had my feet as wide as possible. and my legs straight. I'm gonna drop the weight and get the form right

jiacstrap
10-21-2002, 08:31 PM
Originally posted by Accipiter
I do chins, but I've done them every back workout for the last year and a half. I was just taking one workout off.

and thanks for the advice on the rows. I had my feet as wide as possible. and my legs straight. I'm gonna drop the weight and get the form right

ok, its good to switch things up every once inawhile.

Check out http://www.abcbodybuilding.com/excercise/bentoverbarebellrows.htm , that is where I learned to do them! Good luck

Accipiter
10-21-2002, 09:29 PM
Thanks a lot man. Yeah, my head was down, my feet wide, I was basically doing everything wrong, except the hands as hooks thing :)

Accipiter
10-22-2002, 02:39 PM
October 22, 2002 Chest and Triceps

Notes: Felt good. The first set of benching was done on one of the adjustable benches that have no back support, plus there's plates to stand on, for spotters if someone's doing bb work. Except that makes it hard for people to spot. I could only get one rep out at 95, it turned my left shoulder in. I started BB Benching again today, I'm gonna try it the next few weeks after my DB Bench sets, see if I can start to build up weight. My tri's were fried, so I kept sets short. The cable pushdowns came after I ran 1.15 miles in 12 minutes. Still, it felt like something was missing.

Rating: *****

Chest:
Flat DB-drop set: 95*1 80*8 75*9 70*8
Flat BB: 135*5 135*6
DB Flyes: 35*8 30*10

Triceps:
BB Skulls: 80*7 70*9

Running: 1.145*15 minutes

Triceps:
Cambered Cable Pushdowns: 10*10 12*8

Accipiter
10-23-2002, 05:59 PM
October 23, 2002 Resting

Notes: I'm kicking around the idea of benching two or three times a week. BB benching that is. I'll still have DB as primary on my chest/tri day, and after that do some BB benching. But on my other days I may do some BB benching after all my other stuff.

jiacstrap
10-23-2002, 08:50 PM
Originally posted by Accipiter
October 23, 2002 Resting

Notes: I'm kicking around the idea of benching two or three times a week. BB benching that is. I'll still have DB as primary on my chest/tri day, and after that do some BB benching. But on my other days I may do some BB benching after all my other stuff.

Why is that? Im not saying not to try it just want to know what your thinking is........ I was thinking about doing pushups 2-3 times on days when I don't work my chest.

Accipiter
10-23-2002, 09:53 PM
Well my chest is lagging, and my tri's could use some size. So I figured I'd give it special attention

BCC
10-23-2002, 10:41 PM
Hmm...if that's your thinking, perhaps you should do full body every day?

rookiebldr
10-23-2002, 10:56 PM
Originally posted by Accipiter The cable pushdowns came after I ran 1.15 miles in 12 minutes. [/B]

Accipiter, why are you running? I thought your BF was pretty low already. Would you not try and keep your energy for the workout instead?

Accipiter
10-24-2002, 07:18 AM
full body pfffffffft.......aaaaaaugh I looked at your avatar again. **** ....


My bf is starting to creep up, it's closer to 14-15 right now. I do running after my workout usually, I just happened to want to do those afterwards.

Workhorse
10-24-2002, 10:31 AM
Sounds like you're doing good Acc... 14-15% ain't too bad... keep up the good work and you'll keep gaining LBM.

Workhorse

Accipiter
10-24-2002, 08:46 PM
thanks man :)

Accipiter
10-26-2002, 02:50 PM
October 26, 2002 Happy Birthday Mommy!

Notes: So anyway, today was supposed to be leg day. In the night I had to use the bathroom so I do that, then I come back into the room and try to vault onto the top bunk as usual. instead i catch my left knee underneath the top bunk as I swing up. Absolute gankage. I can't even bend it right now. Curse of leg day strikes again. One of these months I'm gonna put together 4 successful leg workouts on time...i'm actually not gonna let this one slip by. I'll just do em monday. (volleyball tomorrow), and move back/bi's to wednesday, chest/tri's to thursday. I miss Crystal. :(

jiacstrap
10-27-2002, 06:08 AM
Originally posted by Accipiter
October 26, 2002 Happy Birthday Mommy!

Notes: So anyway, today was supposed to be leg day. In the night I had to use the bathroom so I do that, then I come back into the room and try to vault onto the top bunk as usual. instead i catch my left knee underneath the top bunk as I swing up. Absolute gankage. I can't even bend it right now. Curse of leg day strikes again. One of these months I'm gonna put together 4 successful leg workouts on time...i'm actually not gonna let this one slip by. I'll just do em monday. (volleyball tomorrow), and move back/bi's to wednesday, chest/tri's to thursday. I miss Crystal. :(

That stinks, hope you feel better man! You can't lift on your moms birthday anyway lol

Accipiter
10-27-2002, 10:49 AM
:) good point

Accipiter
10-28-2002, 09:03 AM
October 28, 2002

Notes: Just thought I'd post this back picture, it's from late july, I can't tell if my back is even or not..

Accipiter
10-30-2002, 08:37 AM
October 28, 2002 Back and Biceps

Notes: I FINALLY got BB rows right. Boy do those things kill your lats when you do them right. Geeze! Missed 365 on deads. Probably shouldn't have tried to max 2 sessions in a row on them. It's ok though. My right grip just slipped, otherwise I could've done it. Did some BB reverse curls, those felt good too. On incline curls, first number before slash is for right arm, second for left. left was weaker for some reason.

Rating: *****

Back:
Dead Lifts: 315*1 365*X 225*5
BB Rows: 95*10 115*9 135*7 145*4
DB Rows: 100*4 75*8

Biceps:
Incline Seated Curls-Drop Set: 40*3/2 35*5/4 30*6 25*4.5
BB Reverse Curls: 45*4 65*6

Accipiter
10-30-2002, 08:42 AM
October 29, 2002 Chest and Triceps

Notes: Flat DB presses at 95 felt good. One, maybe two more weeks at this weight. BB bench is coming along too, feels good, no more wrist pain. My right shoulder was tweaking a bit though. I did some rotator cuff work afterwards too. Highlight of day: Hitting new record on DB incline presses. And the drop set on skull crushers. I couldn't even do my dips afterwards, I did like 3 reps and ended up stuck at the bottom. I tried to do some underhand pulley work after that failed, could hardly move the stack. Great stuff

Rating: *****

Chest:
Flat DB: 95*3 75*11
Flat BB: 135*7 155*4 165*3 170*2
Incline DB-drop set: 75*3 65*7 60*6 55*6
DB Flyes: 40*5 30*8

Triceps:
DB/BB Skulls: 80*7 85*4 60*12 60*8 40*15 40*11
Dips: 10*3
Cable Extensions: 5*5

BennettBoy
10-30-2002, 08:22 PM
Accipiter, how are things coming since you switched your routine some and started eating better? Can you tell or see a difference yet? How's things going with your lady? You still dating? And did you take care of that low score?

Haha, I feel like this is ask 10 question night? :p

I was just hoping things are looking up for you these days.:cool:

Accipiter
10-30-2002, 08:26 PM
Thanks man, yeah stuff is better. yeah, switching stuff up, I am noticing a difference, I'm sure eating better has something to do with that. I'm not being overly concerned with the weights right now. I'm focusing on size, and that's getting better. I talked to the dean of the psych department today, about the paper, and he's going to talk to the teacher. The girl thing isn't so good. She broke up with me, said she needs some time off from relationships alltogether. She still likes me she says, I still like her. I saw her the day after she broke up with me, she went to a movie with her older sister the night before, she told me it felt weird to look over and not see me there. It's been a couple weeks now. I still talk to her, I'm going to go home this weekend, see if we can get to mending things. I completely respect her need for some time off though. It's weird, any other girl and I'd be FREAKIN out. But I trust her, she trusts me. I trust her enough, that if she says she needs time off, that when she's ready again, she'll come back to me.

Accipiter
10-30-2002, 08:28 PM
no matter what I do though, I do miss her.