Watch me grow

[given'er]

I figure since I'm back on the bulk and starting to set some PR's (as small as they are) I'll try to keep this journal as a way to track my progress and keep myself motivated. I've never been too good a keeping training logs and journals as such so we'll see how this goes.

A little history:

I've been working out fairly consistantly for the past 12years (now 30 yrs old) but have never really made any serious gains untill I found this website late last year. I finished my first real bulk(but not very clean) the end of december at 208lbs. I then cut to 175 by mid May. I held my weight between 175 and 180 for May, June and midway through July until I decided it was time to bulk again. I'm taking creapure monohydrate and eating for size and strength. In 3 weeks I've put on around 10lbs. I don't expect to consistantle gain this much weight but when your at 9-10% BF the first few lbs is rather easy lol.



Anyway here are my current stats
Weight 192lbs

SQ 275lbs X1
BP 225lbs X1
DL 295lbs X1

I could probably get a bit more out of my Squat and Bench press but I work out at home without a spotter and don't need any accidents lol.

[given'er]

I'll post a few pics and update them regularly:

End of bulk Jan 1/09
weight: 208lbs

http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/Copyofworkoutprogress009.jpg

End of cut June 1/09
Wieght: 175 lbs

http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/progress3.jpg

I'll post another pic at 200lbs.

[fatty_09]

nice job, plain and simple

[given'er]

Starting a new routine today. I'm going to do more of a push/ pull routine rather than body part days. Todays workout felt pretty good. Took a littler longer that I'm used to but I'm happy with it 1hr 20min isn't bad.

Day 1 Push
Chest,Shoulder,Tri

Bench press
warm up 3@ 135x8

2@ 185x6
1@ 205x4
1@ 225x1

Cable fly

2@ 50x10
2@ 70x6

Decline DB

50x12
50x10
50x10
50x10

Standing military press

2@ 75x10
1@ 95x8
1@ 115x6

Super set DB flys and shrugs

FLYS SHRUGS


20x10 50x15
25x8 50x15
30x8 50x12
30x8 50x12

Super set tri pulldowns and dips


TRI DIPS

70x15 12
110x12 12
110x10 12

[given'er]

Had a good leg work out today. Didn't get to do lunges as time was a factor but hit a PR on squat so I'm happy. 285lbs x3, got a bit more in the tank, I'll try 295 next week. I'm still fairly inexperienced with squatting so I'm happy with the results.


SQUAT

3 @ 135X8
1 @ 225X6
1 @ 225X8
1 @ 275X3
1 @ 285X3

LEG EXTENSIONS

2 @ 90X15
2 @ 135X15
2 @ 180X10

SMITH MACHINE CALVE RAISE

2 @ 130X20
2 @ 200X15


HAMSTRING CURLS

2 @ 45X10
1 @ 70X10
1 @ 90X5

[Coke]

Looking great after cutting up, props...good luck in here man, sets of squats are ace.

[given'er]

Pull day: Back/Bi
Good back workout today. Pulled 315 for the first time, felt good.

WIDE GRIP PULL UP

4 X 8

T BAR ROWS

45X15
45X15
90X12
135X12
180X5
180X5


DEAD LIFT

3@ 135X10
225X6
295X3
315X1 NEW PR!!!

SEATED ROW

3@ 90X15
160X5
160X5
160X5

PREACHER CURL
2@ 45X15
2@ 70X8

HAMMER CURL
3@ 50x6

[Coke]

Solid session for the back & biceps, nice new deads PR.

[given'er]

Solid session for the back & biceps, nice new deads PR.


Thanks. I must have been pulling hard because my hamstrings are sore as hell today lol.

[given'er]

PULL DAY CHEST/TRI SHOULDERS

Bodyweight is starting to come up. Weighed in this am at 195lbs.
Good workout today. Benched 235 for the first time. I think I'll be stuck there for a bit now, was all I had to get it up. Probably could have gone a bit deeper. Was a bit fatigued from pushing 225X2.


BENCH PRESS

3@ 135X8
205X5
225X2
235X1 new PR

CABLE FLY

2@ 50X10
2@ 70X6

DB DECLINE

50X12
3@ 50X10

STANDING MILITARY PRESS

2@75X10
2@95X8
felt weak with this one today


DB FLY/DB SHRUGS

20X10 50X15
30X8 50X15
30X8 50X15
30X8 50X15


TRI PULLDOWNS/DIPS

70X15 15
120X15 15
120X12 12

[Coke]

...Bodyweight is starting to come up. Weighed in this am at 195lbs.

Good news dude, keep on the rise.

[given'er]

Damn....slacking on the journal already lol. At least my workouts havn't been slacking


Fridays leg workout

SQUAT
135 X 10 (2 sets)
225 X 8 (2 sets)
300 X 2 (2 sets) PR

EXTENSIONS
90 X 20 (3 sets)
135 X 20 (3 sets)
160 X 20 (3 sets)

SMITH MACHINE CALVE RAISE

180 X 20 ( 4 sets)

HAMSTRING CURLS

45X20 (2 sets)
70X10 (2 sets)

LUNGES

50 X 14 (2 sets)
70 X 14 (2 sets)

[given'er]

Yesterdays BACK/BI workout

WIDE GRIP PULLUPS

4 sets of 6

T-BAR ROWS
45X15 (2 sets)
90X15
135X15
180X8
205X5

DEAD LIFT
135X10 (3 SETS)
225X6 (2 sets)
295X4 (2 sets)

SEATED ROW
90X15 (2 sets)
160X8 (2 sets)

PREACHER CURL
45X15 (2 sets)
70X8 (2 sets)

REVERSE EZ CURL

20X15 (2 sets)
40X12 ( 2 sets)

CLOSE GRIP PULLUPS

6X 3 sets

[given'er]

Man was my bench press weak today, not sure why, I felt great going in. The rest of my workout was really good. Just a bad day on the bench I guess. Positive note, weighed in at 200lbs this a.m. +12lbs in August ain't bad, I may have to readjust my goals.....lol


Push day
Chest / Shoulders / Tri


BENCH PRESS

135X10 (3 sets)
205X4 (2 sets)
225X1 ouch.....weak
135X10

CABLE FLY

65 X 10
65 X 12
75 X6
75 X7

DECLINE DB

50X12
50X10
50X10

SEATED MILITARY

95X8
95X8
115X4
115X4

DB FLY/ DB SHRUGS

20X10 50X15
20X10 50X15
30X8 50X15
30X8 50X15

SKULL CRUSHERS/CLOSE GRIP PRESS

60X12/12
60X12/12
80X6/6
80X6/6

TRI PULLDOWNS
90X15
90X15
130X6
130X6

[given'er]

As promised, pics at 200lbs:

http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/body018.jpg

http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/body001.jpg

http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/body009.jpg

[given'er]

Yesterdays Leg workout

SQUAT
135X10 (3 sets)
225X7 (2 sets)
275X5


EXTENSIONS
90X20 (3 sets)
135X20 (3 sets)


CALVE RAISE
180X25 (3 sets)
210X15 (2 sets)

LUNGES

70X14 (3 sets)

[given'er]

Chest/Shoulders Tri

BENCH PRESS
135X8 (3)
185X7 (2)
205X4 (1)
135X1

CABLE FLY
65X12
65X10
75X8 (2)

INCLINE
90X12 (2)
110X12 (2)
130X8

MILITARY PRESS seated
95X8 (2)
115X4

DB FLY/ DB SHRUGS

20X15 50X15
20X15 50X15
30X10 50X15
30X10 50X15

SKULL CRUSHER/CLOSE GRIP PRESS
60X10 10
60X10 10
80X6 6
80X6 6

PULLDOWN
90X15
140X10 (3)

[given'er]

Going to switch things up for a few months to really try to build some mass. More compound lifts twice a week....we'll see how it goes. Was really dissapointed with my bench press today I wanted 225X5 and almost dropped it on myself at rep 3. Going to have to spend a few weeks at a lighter weight working on form.

Todays work out

SQUAT
135X8 (2sets)
225X18 (thanks to deeders challange)
275X6
135X12


BENCH PRESS
135X8(2sets)
185X5
205X5
225X2 !##@

LEG EXTENSIONS
90X20
180X15
180X15
135X15

SKULL CRUSHER/CLOSE GRIP PRESS
80X7/10
80X7/10
80X7/10

CALVE RAISE
200X20
200X20
200X20
200X20

[given'er]

I've never posted leg pics befor so here's a couple. Believe it or not but my legs have gotten considerably bigger in the last year since I've discovered the importance of squats. Got a long way to go.

http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/workoutprogress034.jpg

http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/workoutprogress047.jpg

And ya I know my calves suck!!

[given'er]

PULL DAY
I'm really glad I switched things up, had an awesome workout today. Definatley going to stick with this for a few months.

DEAD LIFT
warm up -135X8 (2)

185X5
185X5
275X5
275X5
295X5

T-BAR ROW
warm up-90X10(2)

135X6
135X6
180X5
180X5
225X5

CLOSE GRIP PULL UPS
10
10
10
10

DB ROWS (time to buy some heaver dumbells)

50X15
50X15
50X15
50X15

PREACHER CURL

70X6
70X6
80X6
80X6

Did some abs today too. Need to get better at including them in the routine. Body weight holding at 202lbs this a.m.

[Coke]

Looking super in the new shots...doing very well in here man.

[given'er]

Todays workout


SQUAT
135X8 (2)
275X5
295X5
135X15

BENCH PRESS
135X6 (2)
185X5 (2)
205X5
135X12

LUNGES
35's X16 (3)

CABLE FLY
75X8 (3)

HAMSTRING CURLS
45X10
70X12
80X8
90X8

CALVE RAISE
200X20 (4)

TRI PULLDOWN
90X15
140X8
140X8
160X8

ABS

[given'er]

Pull day today

DEAD LIFT
135X6 (2)
225X6
275X5
275X5
305X5

CABLE ROWS-singles

70X6
80X6
80X6
90X6
100X5

DB SHRUGS
50X15
50X15
50X15
50X15

EZ CURL 21's

4sets@ 40lbs

I am definatley happy with the progress that I'm making. My 1 rep max's from 2 months ago I can now push out 5 reps.( except BP can only get 2) Going to give it a few more weeks then retest my 1 RM. One thing I need to work on is eating enough, with the shift work sometimes it's hard to get enough calories in when you sleep all day.

[given'er]

Took a few days off, 5 to be exact. Back was getting sore and staying sore so I figured a few days off would be best. Started back Monday fresh and feeling good.

Mondays workout


SQUAT
135X8 (2)
225X8 (2)
295X5 (2)
315X4 PR
135X10

BENCH PRESS
135X8 (2)
185X5 (2)
205X5 (2)

LEG EXTENSIONS
90X20
180X15 (3)
135X15


SKULL CRUSH/CLOSE GRIP PRESS
60X10 (2)
70X10 (2)

CALVE RAISE
200X20
200X20
200X20
200X20

ABS

[given'er]

PULL DAY Back/bi

DEAD LIFT
135X5(2)
225X5 (2)
275X5 (2)

CLOSE GRIP PULL UPS
10
8
8

T-BAR ROW
90X10 (2)
135X6 (2)
180X5 (2)
225X5

WIDE GRIP PULLDOWN
90X10 (2)
110X6 (2)
120X5 (2)

CABLE ROW- singles
90X5 (3)
110X5 (2)

PREACHER CURL
70X10 (2)
80X8 (2)
45X10

ABS

[Coke]

Props on the new squats PR, solid numbers all around.

[given'er]

Props on the new squats PR, solid numbers all around.

Thanks Coke!

[given'er]

Yesterdays work out
SQUAT
135X10 (3)
225X8(2)
295X5
205X10

BENCH PRESS
135X10 (2)
185X8 (2)
205X5
135X15

LEG EXTENSIONS
70X20 (2)
90X20 (2)
160X15 (2)

CALVE RAISE
200X20 (4)

CABLE FLY
50X12 (2)
70X10 (2)
80X8

PUSH UP/CABLE TRI PULLDOWN 80lbs
10X10 (4)

[Coke]

Nice job throughout dude.

[given'er]

PULL DAY

DEAD LIFT
135X6 (3)
225X6 (2)
315X2
335X2
225X6

WIDE GRIP PULLDOWN
90X10 (2)
110X10 (2)
120X6

BENT OVER BB ROW
135X8 (2)
155X8 (2)

SINGLE ARM CABLE ROW
90X6 (4)

EZ CURL 21's
40lbs X4

Weight still hanging around 203 first thing in the a.m. Gonna have to start tracking my calories again. Obviously not eating enough.

[given'er]

I hadn't been convinced that my creatine was doing anything for me so I stopped taking it for just under two weeks. Took a couple more days off and tried to hit it hard today. All my lifts were down and I felt weak. So if anything I know now the creatine is helping and am going to start back with it. It wasn't a brutal workout, I was just suprised to see my lifts go down like that. maybe I just had a bad day. Started back with the creatine this afternoon, going to load for a few days and hopefully be back up to par by next week.

SQUAT
135X6 (3)
225X6 (2)
275X4

BENCH
135X8 (3)
165X5 (3)
185X4 (2)

Leg EXT
135X15 (3)
180X12 (3)

CABLE FLY 70X6 (4)

CALVE RAISE
220X15 (4)

[Coke]

Way to be resuming things in here bro.

[given'er]

Todays workout

WIDE GRIP PULL UP
6
6
6

DEADLIFT

135X6 (3) warm up
225X5 (3)
295X5 (2)

CLOSE GRIP PULL UP
8
8
8


T-BAR ROW

90X10 (2) warm up
135X5 (2)
180X5
215X5
225X5

FACE PULLS

40X10 (2) warm up
60X6 (2)
80X6 (3)

BB SHRUGS

135X15
135X15
135X15
135X15

PREACHER CURL

90x5
90X5
90X5
90X5

[Coke]

Good pull day session man.

[given'er]

SQUAT

135X8 (3)
225X6 (2)
295X5 (2)
225X5

BENCH PRESS

135X5 (3)
185X4 (2)
165X6 (2)

DUMB BELL BP

50"s X8 (4)

CALVE RAISE

135X25 (2)
225X15 (2)

CABLE FLY/CLOSE GRIP PUSH UP

70X6 / 6
70X6 / 6
70X6 / 6
70X6 / 6

I'm thinking about throwing in a "chest day" into the mix. It's lagging behind and I actually thingk my lifts are going down in that area(WTF):confused:. Could be the fact that I'm doing them after sqauts and a bit fatigued already.

[Coke]

Keep hanging in there man, benching is the toughest movement to gel and raise up with for most lifters.

[given'er]

PULL DAY

DEAD LIFT
135X8 (3)
225X5 (2)
275X5
295X5
315X3

CABLE ROW-singles

70X6 (2)
80X6 (2)
90X6

FACE PULLS

60X8 (3)
80X8 (2)

SHRUGS DB

50's 3sets X15

Quick workout today, was a bit pressed for time. 208lbs today.....movin on up!

[given'er]

Decided to beat the S!$@ out of myself today with a high rep workout for something different.

SQUAT warm up-135X8 (3), 205X15(3), 225X10(2)

PUSH UPS 25, 25, 20, 20

LEG EXTENSIONS 90lbsX30 (3), 135lbsX25 (2)\

SUPER SET SKULL CRUSHER/CLOSE GRIP PRESS
50lbs 15/10, 15/10, 15/10, 15/10

[Coke]

Wow man, the high rep effort is great.

[given'er]

TODAY

BENCH PRESS- 135X8(2), 185X5(2), 205X5(2), 225X3
TRI PULLDOWN- 90X15(2), 140X6 (5)
CABLE FLY- 70X6 (5)
SKULL CRUSHER/CLOSE GRIP PRESS- 50lbs 6X6 (5)

[Coke]

Fine session all around bro.

[given'er]

Todays beat down

SQUAT 135X8 (3)-warm up, 225X5 (2), 275X5 (2), 305X4, 225X4
EXTENSIONS 135X15(2), 180X15(2), 215X10
CALVE RAISE 225X20, 225X20, 225X20, 225X20, 225X20
FACE PULLS 50X10(2), 70X10(3)
STANDING OVERHEAD PRESS 95X5, 115X5(2), 135X5(2)

[Coke]

Liking them numbers guy.

[ThomasG]

Nice job on the 305x4 thats some solid squating right there.

[given'er]

Liking them numbers guy.

Nice job on the 305x4 thats some solid squating right there.

Thanks guys

[given'er]

I broke down and picked up some lifting straps for my heavy sets of DL. Grip was becoming an issue. Hashed out 315X5 and 325X2 both PR's so I'm happy.

DEADLIFT
135X8 (3)
225X5 (2)
275X5
295X5
315X5 PR!
325X2 PR!

T-BAR ROW
90X10 (2)
135X6 (2)
180X6
205X6

HAMSTRING CURL
60X10 (2)
70X10 (3)

PULL UPS
8, 7, 7, 7,

PREACHER CURL
70X8 (2)
80X6 (2)
90X6

REVERSE CURL
50X8 (3)
70X6 (2)

[Coke]

Straps are a great help on all the big pulling movements, good deal on getting 'em.

[given'er]

Body weight at 210lbs this morning. I had originally planned to bulk to 215 by around March and cut to 190 ish but now I am thinking I can make 225 by then. I havn't gained too much fat so far but I am going to start adding a bit of cardio to keep that in check. I wanted to really push myself with my deadlift today and it payed off. I definatley found out my max. 365lbs for 2. I still think for my size I should be pulling more weight but I am happy with that number(for now:) )

DEAD LIFT
135X8 (2), 225X5 (2), 345X2, 365X2(big PR!) , 275X5 (2)

SEATED ROW
115X12 (2), 140X10(2), 160X8 (2)

WIDE GRIP PULLDOWN
90X12(2), 115X8(2), 125X5(2)

HAMSTRING CURL
90X6, 90X6, 90X6, 90X6

EZ CURL

50X10 (4)

[Coke]

If you can get to the 225 mark by the end of winter, that would be great...go for it!!

[given'er]

Todays workout

squat
135x8 (2), 225x5 (2), 275x5 (2), 305x5, 225x8

leg extensions
135x15 (2), 180x15 (2), 215x10 (2)

face pulls
50x10 (2), 70x10 (3)

standing bb press
95x5 (2), 115x5 (2), 135x5

[Coke]

Good job with those squats and all dude.

[given'er]

Bench press
135x8 (2), 185x5 (2), 205x5 (2), 225x2, 205x3, 185x10

db flys
20x15 (3), 30x10 (3)

tri pulldowns
90x15 (2), 140x10 (2)

skull crusher/close grip press
70 x 6/6 (3)

push ups
15 , 15, 15 ,15

[Coke]

Fine push day workout man.

[given'er]

Woah, not sure how but my weight has shot up 4lbs in the last week. Weight in at 214lbs this am.

TODAYS WORKOUT

SQUAT
135X8 (2), 225X5 (2), 275X5 (2), 310X3, 245X6

CALVE RAISE
225X20, 225X20, 225X20, 225X20, 225X20

DB FLYS
20X10 (2), 25X8 (3)

FACE PULLS
70X8, 70X8, 70X8, 70X8

CLEAN & PRESS
115X5 (3), 135X5 New lift for me, can't believe I've never done these before. I'll be using them more often for sure.


Tried some lunges today but my knees were having none of it. Not sure why, I had no problems with squatting but as soon as I started lunges my right knee felt like it was going to buckle. Oh well I'll take squats over lunges anyday :)

[Coke]

Tried some lunges today but my knees were having none of it. Not sure why, I had no problems with squatting but as soon as I started lunges my right knee felt like it was going to buckle. Oh well I'll take squats over lunges anyday :)

Same here bro, lunges are a difficult movement to break in.

Good deal on adding the clean and press into the mix.

[given'er]

TODAY- Went a bit lighter on deads today, wasn't feeling super energetic and back is still a bit sore.

DEADLIFT
135X8(2), 225X5 (3), 275X5 (4)

BENT OVER BARBELL ROWS
135X10 (3), 155X8 (8) - not a big fan of these, not sure why. Could be my form or it's just one of those excercises I don't like lol.

CHIN UPS - HAMMER GRIP
8, 8, 6, 5

PREACHER CURL
50X10 (2), 85X5 (2), 95X4 (2)

DB ROWS
50X15 (5)

[given'er]

Nov 10

SQUAT
135X8 (2), 225X5 (2), 275X5 (2), 285X5, 225X5

EXTENSIONS
135X15 (3), 180X15 (2)

BENCH PRESS
135X10 (5), 185X5 (2), 205X5, 135X10

[Coke]

Nice workout(s) bro.

[given'er]

TODAY

DEADLIFT
135X8 (2)
225X5
275X5
315X5
365X2
275X5
225X5

T-BAR ROW
135X10 (2)
170X6 (2)
225X6 (2)
275X6

CABLE ROWS (single arm)
70X12
70X10
80X8 (2)
100X5

EZ CURLS
50X10 (3)
70X8 (2)

HAMSTRING CURLS
90X6 (4)

[ThomasG]

Damn, strong Deads!

[Coke]

Solid effort for the back and biceps guy.

[given'er]

Todays

squat
135x10 (2)
225x8 (2)
275x6
295x5

extensions
135x15 (3)
180x15 (2)

clean & press
115x5 (2)
135x5 (2)

db flys
20x10 (3)
25x10 (2)

barbell shrugs
135x10 (2)
155x12 (2)

[given'er]

CHEST DAY

135X10 (3)
185X5 (2)
205X5
215X3
215X2
185X5
135X10

DB FLYS
25X10 (5)

TRI PULLDOWN (reverse grip)
90X12 (3)
110X10 (2)
130X8

SKULL CRUSHERS
90X8 (2)
100X6 (3)

CLOSE GRIP PUSH UPS
10 (4)

I think I may start going to a gym to do chest day for a bit more variety. Some heavier dumbells would be nice. I definatley miss doing dips. I could probably fabricate a dip station without too much effort. We'll see.

[given'er]

Close hammer grip pull ups

10,10,6,6,
seated row
130x12 (3), 145x10 (3)

smith machine shrugs
135x20 (2), 185x15 (3)

preacher curl
45x10, 70x10 (2), 90x6, 100x5

[Coke]

The consecutive days of training is very nice.

[given'er]

Today

squat

135x10 (3)
225x8 (3)
275x6 (3)

extensions

135x15(3)
180x15(3)

face pulls

65x12 (2)
95x8 (2)
115x6 (2)

db flys
25x8 (4)

calve raise
225x20 (4)

[given'er]

I wasn't happy at all with my deadlifts today. Strength just wasn't there. My diet was brutal this weekend which probably had alot to due with it. Oh well. I've made a goal for myself to deadlift 400lbs by the end of my bulk. (10lbs to go!!)

DEADLIFT

135x8 (3)
225x5 (2)
275x5
315x5
345x2
365x1
245x6

SEATED ROW
110x15 (2)
125x15 (2)
140x12 (2)

HAMSTRING CURLS
80x8 (4)

PULL UPS
6 (4)

EZ CURL's
50x10 (3)
70x8 (2)

[given'er]

Today was a good day. Woke up at 218lbs feeling great. Decided to wait until this afternoon to workout in order to get a few mor cals in, hopefully have a strong workout. Got a new squat PR, 325X3. I'm thinking 350 not too far away.

SQUAT
135X6 (2)
225X5 (2)
275X5
305X5
315X3
325X3 *PR*

FACE PULLS
BARx10 (2)
95X6 (2)
115X5 (2)
135X5 (2)

LEG EXTENSIONS
135X15 (2)
180X15 (3)

DB FLYS
20X12 (2)
25X8 (3)

Man I need to start doing some abs once in awhile lol.

[Coke]

Big new PR with the squats...you damn near 220lbs now, great news dude.

[given'er]

Today

SQUAT
135x5 (2)
225x5
275x5
295x4
325x4

BENCH PRESS
135x6 (2)
185x5 (2)
205x5
215x4
135x6
CABLE FLY/ CLOSE GRIP PUSH UP (super set)
50x10 / 10 (2)
70x10/ 10 (2)
80x6 / 8

[Coke]

Good job throughout, holding strong with the heavy duty squats.

[given'er]

LEGS/SHOULDERS

10min-eliptical

SQUAT
warm up- bar x 8 (2)
135X6 (2)
225X5 (2)
275X5
295X5
315X5

EXTENSIONS
135x20 (3)
180X15 (2)

CLEAN & PRESS/SHRUGS super set
warm up - bar x 10 (2)
95X5 (2)
115X5 (2)
135X5

FACE PULLS
warm up - bar x 10 (2)
95X5 (2)
115X5 (2)
135X5

DB FLYS/CALVE RAISE super set
25X6/225X20
25X6/225X20
30X6/225X20
30X6/225X20

[K.Huget]

From the start of this journal until now your lifts have been shooting up great job. From your pictures you look like you've built a large base over the years so keep working hard and i'm sure you can exceed those goals

[given'er]

Thanks Bud

[Coke]

Very nice session overall man.

[given'er]

PUSH DAY

BENCH PRESS
135X8 (3)
185X5 (2)
205X4 (2)
225X2

CLEAN AND PRESS
bar X10
95X5 (2)
115x5 (2)
135x5

BB shrugs SS tri pulldowns
135X20, 70X15
185X15, 100X10
185X15, 100X10
225X12, 120X10
225X12, 120X10

CLOSEGRIP PUSHUPS/CRUNCHES 5sets of 10

[Coke]

Doing fine man, keeping it on track.

[given'er]

Today

RACK PULLS
135x8 (2)
225x5
315x5 (2)
365x5
385x2
315x5 (2)

T-BAR ROW

90x10 (2)
135x6 (2)
180x6 (2)

PULL UPS neutral grip
5 sets of 6

PREACHER CURL
70x10 (2)
80x6 (2)
90x5 (2)

[Coke]

Solid session bro.

[given'er]

TODAY

SQUAT
135x8 (2)
225x5 (2)
275x5 (2)
295x5

EXTENSIONS
90x20 (2)
135x15 (2)
180x5 (2)

SS Dips/pushups

10x10
10x10.
7x7
7x7
4x4

I'm toying with the idea of cutting come Jan. I'm starting to feel pretty sluggish and unhealthy. Definatley stronger though. If anything I need to start doing more cardio and stop using bulking as an excuse for eating crap. My diet hasn't been too bad but there are some days I really fall off. I'm not sure if I've got a bit of a flu bug or what but the last month or so I've been, like I say,sluggish and tired all the time and unmotivated. The shift work isn't helping much either. You would think after 5 years I would be used to it but it's really starting to wear on me. The time of year, 2 kids in sports, and a pregnant wife probably has a bit to do with it also lol. OK enough whining.

[Coke]

Wow, you do have a lot going on all around you. It may be a good idea to keep bulking a few more months, then slowly start leaning out for summer.

[given'er]

Well December wasn't a great month for me, only averaged about 2 workouts a week, if that, and my diet wasn't great overall. But, given the time of year and all other distractions I don't feel too bad. 2010's a new year and I'm glad to be back on track. My short term goal is to be 225lbs by the end of the month then start a slow cut. I could probably gain a few more than that but as it is I only have one pair of jeans that fit anymore and I blew the ass out of a pair of shorts the other day lol. Good thing I had coveralls on . I'll start off the New Year by posting my progress from the beggining of the bulk. One thing I notice is really need to bring my chest up to speed.

175lbs
http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/Copyof175lbs5.jpg

200lbs
http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/Copyof200lbs1.jpg

210lbs
http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/Copyof210lbs1.jpg

220lbs
http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/Copyof220lbs1.jpg

175lbs
http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/Copyof175lbs1.jpg

200lbs
http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/Copyof200lbs5.jpg

210lbs
http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/Copyof210lbs4.jpg

220lbs
http://i222.photobucket.com/albums/dd143/sharkbait_015/Work%20out%20progress/Copyof220lbs3.jpg

[given'er]

Todays workout

DEADLIFT
135x8 (2)
225x5 (3)
275x5
315x3 (2)
345x3

HAMSTRING CURLS/NEUTRAL GRIP PULL UP- super set

60x10/6
70x10/5
70x10/7
80x8/6
80x8

FACE PULLS

Bar x10(2)
95x8 (2)
115x6 (2)
135x5

BB SHRUGS/EZ CURL - super set

225x10/50x8
225x12/50x8
225x12/70x6
225x12/70x6

[Coke]

Good luck with the bulking final phase, did damn good up to this point...glad seeing you back at it bro.

[given'er]

Good luck with the bulking final phase, did damn good up to this point...glad seeing you back at it bro.

Thanks Coke, I appreaciate your support

[given'er]

TODAY

SQUAT
135x8 (2)
225x8 (2)
275x5
295x5

EXTENSIONS
90x15 (2)
135x15 (2)
180x15 (2)

seated OH PRESS
barx10 (2)
95x8 (2)
115x5 (2)

DB FLY
30x8 (4)

[jtrink]

Whats your diet look like? It seems that you are able to control your weight at will, lol.

[borracho]

Whats your diet look like? It seems that you are able to control your weight at will, lol.

No **** huh? Looking great dude...nice to be able to gain weight without gaining a TON of fat...awesome work.

[given'er]

Fridays Chest/tri workout

BENCH PRESS
barx15 (2)
135x10 (2)
185x8 (2)
205x4 (2)

CABLE FLY
50x10 (2)
70x10 (2)
90x10 (2)

super set DIPS/CLOSE GRIP PUSH UP

8/6
8/6
8/6

super set TRI PULLDOWN/EZ CURLS

90x15/70x10 (2)
120x10/70x10 (2)

[given'er]

TODAY

DEADLIFT

135x10 (2)
225x8 (2)
295x5 (2)
345x2

SEATED ROW
140x15 (2)
160x10 (2)
180x6

FACE PULLs
70x10 (2)
90x8 (2)

super set BB SHURGS/PREACHER CURL
185x15/60x6
185x15/60x6
185x15/60x6

[ThomasG]

Lookin swole in the pics man. You're going to be jacked after your cut! When do you start your cut?

[given'er]

Lookin swole in the pics man. You're going to be jacked after your cut! When do you start your cut?


Thanks. Going to start cutting at the end of the month.

[Coke]

Good job for both days dude.

[given'er]

WED

Quick chest workout

Bench Press
135x10 (2)
185x6 (2)
205x4 (2)
135x10

BW DIPS
10
10
8
8

Close Grip Bench
95x15 (2)
115x12 (2)
135x6

[given'er]

TODAYS WORKOUT

SQUAT
135x8 (2)
225x8 (2)
275x4
295x4
345x2 PR
225x6

EXTENSIONS
90x15 (2)
135x15 (2)
180x15 (3)

SHRUGS

reverse barbell
95x12 (3)
foreward grip
95x15 (3)
135x15 (3)
dumbell
50x12 (3)

PR on squat today, might even have had a few more lbs in me, happy with that.

[Coke]

Super new squat PR man.

[ThomasG]

You're getting close to 4plates bro keep at it!

[given'er]

Started cutting back the calories this week and getting use to being hungry again lol. Hope to be around 185-190 by june. Hopefully I will be happy with the results.

Starting to speed up my workouts- higher reps,less time between sets, keeping my heart rate up. One thing I've been neglecting during this bulk has been my cardio so I'm going to make an effort to work on that as well.

Todays workout

Eliptical 20 min

DEADLIFT
135x10 (2)
225x8 (2)
275x6 (2)

Pulldowns
90x15 (2)
120x10 (2)

Seated Row
120x15
120x12 (2)
140x11 (2)
Preacher Curl
70x10 (2)
70x8 (2)

[Coke]

Nice pulling guy...good luck trimming down for summer.

[given'er]

Chest/tri day

15min eliptical

Bench
135x12 (3)
185x6 (2)
205x4
135x8 (2)

DB bench
50x10
50x10
50x8

DB Fly
20x12 (2)
25x10 (2)
30x8 (2)

Close grip BB press
95x10 (2)
115x8 (2)
125x8 (2)

Tri pulldowns
90x12 (2)
110x12 (2)

[Coke]

Solid pressing sets bro.

[given'er]

Quick one today

Squat
135x10 (3)
225x8 (2)
294x4

Face Pulls
95x10 (3)
115x8 (2)

Kinda suprised when I woke up at 216lbs today. I forgot how hard it is training in a calorie deficite.

[Coke]

Nice and quick effort dude.

[given'er]

215 lbs today

Preacher curl
45x15 (3)

Lat pulldowns
100x15 (3)
120x10 (3)

T Bar row
90x15 (2)
135x15 (2)
108x10 (2)

SS- DB curls/ Shrugs
30's 12/20 (3)

BB Shrugs
135x15 (2)
185x15 (2)
205x10
225x12

Seated row
140x15 (2)
160x8 (2)

[Coke]

Doing real fine man, keep it up.

[given'er]

Chest/Tri

Bench press
135x12(2)
185x6(2)
205x3
185x5
155x5
135x8

DB bench
30x15 (3)
50x10 (2) I need to get some heavier dumb bells.

Cable Fly
70x8 (2)
70x6

Close grip press
95x12(2)
115x8 (2)

Skull Crushers
50x15 (2)
70x6 (2)

Really starting to get frustrated with my bench press. Seems like I'm going completley backwards. Now that I'm cutting again, I'm pretty sure the #'s will go down too. Damn!!!

[given'er]

Leg day

Squats
135x10 (2)
225x5 (3)
275x5
300x5

Extensions
90x20 (3)
135x20 (3)

Hamstring curls
70x12 (4)

Calve raise (smith machine)
205x20 (4)

[Coke]

Good job for both days...you appear to be leaning out well too.

[given'er]

Yesterday

Ended up staying at my folks in town yesterday so I worked out at their place with the bowflex. I was actually quite impressed with it and got a good shoulder/chest workout. I wouldn't go out and buy one tomorrow but it works well in a pinch.

25 min eliptical
assorted chest/shoulder exercises.

[given'er]

Today

Felt real good today


Deadlift
135x12
225x10(2)
295x8 (2)
345x5
345x3
390x2 big PR for me. I wish I had another 10lbs of weight so I could have made 400. Time to buy another set of plates.

Pull ups (neutral grip)

12,12,9

Lat pulldowns

100x15
100x12
120x8(2)

Seated Row
120x15 (2)
140x12 (3)

EZ curls
50x12 (3)
70x12 (2)

213lbs this AM

[Coke]

No joke, them are some nice deads.

[given'er]

I'm having a hell of a time getting workouts in latley. Hopefully I can find a little more time in the next few weeks. Not likley though with the baby due in less than a month. At least my diet has been good.

This was sundays lame attempt.

BP

135x10 (3)
185x6 (2)
205x3 (2)
165x8

Close grip BP
95x15 (2)
115x15(2)
135x8 (2)

Tri pulldown - reverse grip
90x15 (3)
110x10 (3)

[Coke]

...baby due in less than a month

Wow, great news, good luck!!...I'm sure you will be able to work something out to stay on track when the time comes.

[given'er]

Wow, great news, good luck!!...I'm sure you will be able to work something out to stay on track when the time comes.

Thanks Coke, I appreciate your encouragement.

Today

neutral grip pull ups
10, 10, 8, 8

Lat pulldowns
100x12 (2)
120x10 (2)

Seated Row
110x15 (3)
104x10(3)

Preacher Curl
45x10 (2)
70x8 (2)
85x6
95x5

Off to work.......

[given'er]

Leg day

Squats
135x8 (2)
225x6 (2)
275x5
295x4

Extensions
135x20 (3)
180x15 (2)

Smith machine calve raise
205x20 (5)

[Coke]

Good deal on the smith machine calf raises, I've seen 'em in here before and may start those up myself...solid squats and pull day workout too.

[given'er]

Good deal on the smith machine calf raises, I've seen 'em in here before and may start those up myself...solid squats and pull day workout too.

Ya, calf raises are about the only thing I use my smith machine for. It's seems to work well.

[given'er]

Today
woke up at 211lbs today

Bench Press
135x10 (2)
185x5 (2)
205x3
205x3

DB Bench
50x12 (2)
50x10 (2)

Cable fly
70x8 (3)
90x6 (2)

Tri Pulldowns
90x15 (2)
120x12 (2)
140x8 (2)

Skull Crusher/Closegrip (press- superset)
50x10/12 (3)

EZ curl- just felt like doing a few curlz today lol

50x15 (2)
50x10(2)

[Coke]

woke up at 211lbs today

Cutting is going smoothly dude, steadily dropping a pound or two.

[given'er]

Todays workout

neutral grip chin ups
12,10,8

hammer grip pulldowns
140x20 (2)
160x15(2)
180x15(2)
210x12(2)

standing cable rows (singles)
70x8(2)
10x10
80x8(2)

smith machine shrugs
135x20 (2)
185x15 (2)

preacher curl
70x12 (2)
80x8
80x7
90x5

ez curl (reverse grip)
50x10 (2)
60x8 (2)
70x7

[given'er]

Took a couple weeks off to recoup and prepare for our new arrival. Had a little girl on Wed and she is amazing. Started working out again on Saturday. Weight this morning was 209lbs.

Saturdays workout

Bench
135x15
135x15
135x13
135x13
175x5
155x8
155x7
145x8
135x10

Standing overhead press BB
barx15
barx15
95x8
95x8
smith machine
65x15
65x15
65x15
80x10

Cable fly/DB fly
60x12/20x8
60x12/20x8
60x12/20x8
60x12/20x8
80x8

Shoulder DB Fly
20x15
20x15
20x15
20x15
20x10

[given'er]

Todays workout

Deadlift
135x15
135x15
135x15
135x15
185x12
185x12
225x8
225x8

neutral grip pullups
10
7
7

Seated Row
100x15
100x15
100x15
100x15
150x12
150x12
150x12
150x12

Preacher curl
55x15
55x15
55x12
55x12
80x6
80x6
80x6

Tri pull downs
125x15
125x15
125x15
125x12

[ThomasG]

Holy rows!! Nice work. Bicep work seems a bit much but if that's what you respond too more power too you.

[Coke]

Congrats on your new baby girl, knew something was up...got back to it with true grit!

[given'er]

Yikes has it really been almost 3 months since I updated this thing. Things are going well. Got a little off track after the kid was born but thats to be expected. I am building a race car right now so I've been super busy with that also. I was finding it real hard to motivate myself to work out at home so I renewed my membership at a gym in town and have been going there 3 times a week and still getting 1-2 in at home so I'm back on track. I had forgotten how much I like being in a gym environment. Having a gym at home is convienient but its just not the same. So I've been busting my ***** the last few weeks got my diet figured out again and am back under 200lbs. I'm going to limit my cut to 190lbs. I like being a little thicker and the abs arn't such a big deal to me anymore. I was 175lbs at this time last year which I think was a bit too light for me. Anyway good to be back, I'll try to keep this updated a little more frequently.

[given'er]

Shoulder Day

DB press (seated)

40x12
40x12
50x8
50x8
55x5
60x5
60x5

Cable fly
30x12
30x12
45x8
45x8

DB fly
35x8
35x8

Face Pulls
70x12
70x12
95x8
95x8
95x8

DB Shrugs
70x15
70x15
95x12
95x12
115x10
115x8

[Coke]

Very nice effort man, solid numbers.

[given'er]

Yesterday leg day

SQUAT

135x10
135x10
225x6
225x6
275x4
295x3

EXTENSIONS
135x15
135x20
180x12
180x12
180x12

SMITH CALVE RAISE
165x20
165x20
165x20
165x20
165x20

[given'er]

Chest day
Bench Press
135x10
135x10
185x5
185x5
195x4
135x10

DB Incline
50x8
50x8
60x5
60x5
65x3

DB Decline
50x10
50x10
60x8
60x8

Dips
15
12
12
12

Tri Pulldowns
105x8
105x8
105x8

Machine Extensions
105x20
135x15
135x15
150x10
150x10

[Coke]

Good job for both days bro, doing very well.

[K.Huget]

It's good to see you're training again. Good luck with the cut.

[given'er]

Back day

Neutral grip pull up

8
10
10
10

DB Rows

80x8
90x8
100x6
100x6
115x5
115x5
95x8

Wide grip pulldowns
135x12
135x12
165x8
165x8
195x6
195x6

Preacher curl
80x5
80x5
80x5
80x5

DB shrugs
65x20
65x20
75x12
75x12
85x9

[given'er]

Shoulder

DB press (seated)
35x10
45x8
45x8
55x6
55x5
60x4

DB Flys
30x8
30x8
30x10
40x5
35x6

Upright Rows
70x12
90x10
90x10
120x6
100x7

Seated military press(machine- neutral grip)

110x15
110x15
135x8
135x10
165x6
165x5

DB Shrugs
80x15
80x15
100x12
100x12