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cvizzy
10-27-2009, 09:44 PM
Hey whats up WBB
I am finally starting up an online journal for my progress. I'm 21 years old and currently on my third year as a student at Rowan University in NJ, I'm actually roomates with DGabe24 for those of you who know him on here. My first year of college I attended Iona in NY, where I played soccer and around 2 years ago, (October 30, 2007) I fractured my back in two spots and herniated a disc. The summer that followed was major back surgery with bars and screws, the whole nine yards. Up until a little less than a year ago I have been weight-lifting free.

I've been lifting with DGabe24 since then and have been loving my gains and progress.

I'm looking around for some beginner routines I should stick to and really start logging my numbers etc.

Goals:
I would like to lower my BF% and get my numbers up
Stats:
Height: 5'10''
Weight: 205
BF: (rough guess) 15%

Thursday I'll be posting my numbers for my workout.

cvizzy
10-30-2009, 08:05 AM
Overhead Press
Bar X 10
95 X 10
125 X 8
125 X 5
95 X 7

Pull Ups
5 X 4

Face pulls
20 X 34.5
15 X 34.5

Coke
11-01-2009, 07:53 AM
Wish you the best, keep on it and raise up along the way.

cvizzy
11-03-2009, 07:55 AM
BB Flat Bench
135 X 10
185 X 8
205 X 5
225 X 4
250 X 3

3 Board (first time)
185 X 8
205 X 6
225 X 5

Rolling Thunders
30 X 12
30 X 12
30 X 12

Standing Row
85 X 10
60 X 10
105 X 10

Seated HS Row
140 X 10
140 X 10
140 X 9

This lift I was with Tone Barbaccio and a handful of his crew, best ****ing workout I've had in a long time and I feel great. This whole week I'm going to dedicate to getting my max's of my 3 lifts and planning out my 5-3-1 off of those, for my bench we did the calculations 250 X 3 turned out to be just shy of 275, looking forward to see what lifts I get today.

cvizzy
11-03-2009, 04:56 PM
Deadlift
8 X 135
5 X 225
3 X 265
3 X 295
6 X 315

Speed pulls(quad mini)
10 singles @ 135

Hyperextensions(mini band)
8
8
6 - held the last two

abs to finish off.

Turned out to be a 370 max calculated from the 6 X 315 deads.
Overall I feel great, my back feels very good.

DGabe24
11-03-2009, 05:04 PM
Been hittin it hard, keep it up man.

cvizzy
11-05-2009, 09:47 PM
Standing OHP
10 @ 65
10 @ 95
4 @ 125
1 @ 145 (crappy lift, but its going down as max)
155 Failed

Dips
5 X 10 @ body weight

Assisted pull-ups
8 @ 50
10 @ 50
10 @ 70
10 @ 70
10 @ 70

Tomorrow is squats and then all my maxes will be set for week 1 of my 5-3-1. Can't friggen wait.

cvizzy
11-09-2009, 07:08 AM
Squat
10 X 135
8 X 185
4 X 225
3 X 270
1 X 295
1 X 320
1 X 340

Leg Curls
4 x 10 @ 65lbs

Hanging Leg Raises
3 x 15

DGabe24
11-09-2009, 08:14 AM
Killed it with the squats man, was a fun day for sure. 5/3/1 is gonna be perfect, and we'll have you doin a meet in a few months :evillaugh:

cvizzy
11-09-2009, 08:30 AM
5/3/1 is gonna be perfect, and we'll have you doin a meet in a few months :evillaugh:
Yeah I'm pumped about the 5/3/1, and a meet is defiantly in the future, probably early 2010 :rolleyes:

cvizzy
11-09-2009, 08:14 PM
This is week one day one of my 5-3-1.

Bench
135 X 8
160 X 5
185 X 5
210 X 10

2 Board
225 X 5
245 X 5
245 X 5

Reverse Band(light)
225 X 5
245 X 5
275 X 3
315 X 5

I felt great today, so my 5-3-1 begins, joy.

DGabe24
11-09-2009, 08:16 PM
Great stuff tonight, form was top notch man. Things are comin together for you.

cvizzy
11-10-2009, 04:32 AM
Great stuff tonight, form was top notch man. Things are comin together for you.

Thanks man, you know its a good lift when I had massive amounts of work to do last night, and the next thing i know its 6:33 and I just woke up on the couch.

Barbaccio
11-10-2009, 06:49 AM
You technique is looking balls on. In a few weeks you'll start seeing yourself making quick strength gains. Now that you've adjusted to the arched back, elbows in style, your bench is gonna fly up. It's nice to have you man. Thanks for pushing me a little last night. Wouldn't suggest you do it too often....LOL

cvizzy
11-10-2009, 08:02 AM
It's nice to have you man. Thanks for pushing me a little last night. Wouldn't suggest you do it too often....LOL

Thanks tone, its great to be here.

I put my balls on the line last night, glad to help anyway I can, even if it nearly gets my ass kicked :eek:.

cvizzy
11-10-2009, 08:52 PM
Deadlift
135 X 8
185 X 6
220 X 5
255 X 5
285 X 14 (*PR)

Pull throughs
15 X 3 @ 42.5

Leg Raises
15 X 2

Weighed out at 208, been trying to keep up eating with Dave lately, I could see my weight going up quickly in the near future lol.

My back was super tight from benching yesterday, Tone had my arching my @ss off, still put up some numbers and got a good lift in. Doing the 1 rep max equation, my max came out to be 416, when last week it was 315 X 6 (370max). Huge PR today.

255 X 5
QzZuHfdqNz0

285 X 14
8Dn7yYxscUE

DGabe24
11-10-2009, 08:59 PM
Killed it tonight man. Great way to start this 5/3/1 off with some big pulling PR's.

Barbaccio
11-11-2009, 08:41 AM
Heard your partner call for another one which you definitely had in you. Why'd you stop? Don't ****ing quit so easy. I know you're tired, I know you did 14, I know it sucks, but he's watching you pull these easy as ****, calls you out for another and you just quit? WTF? Come on Viz, you know if that was me yelling another you'd have done it. Don't quit on your own partner. Other than that, nice job. They looked easy as hell. Your weight is gonna jump up leaps and bounds these first few cycles. You're looking stronger everyday. Don't ****ing quit on your partner. Nice job.

cvizzy
11-11-2009, 02:29 PM
Heard your partner call for another one which you definitely had in you. Why'd you stop? .

I have been making excuses with my back for a long time why not to push balls to the wall and really bust my ass as much as I physically can. Now that I'm feeling stronger, I sometimes lapse back into the mentality, "I could do another but I might hurt my back". It's not an excuse, its just something I need to stop doing. It pisses me off a whole lot that I could have gotten 1 more. I just have to stop being a pussy is what it comes down to. I'm gonna just have to do two extra ones next week. Thanks for pointing it out Tone.

cvizzy
11-12-2009, 08:38 PM
Standing OH
Warm up
90 X 5
105 X 5
115 X 11

65 X 10
65 X 10
55 X 10
55 X 10
55 X 10

Dips(body-weight)
5 X 10

Pull ups(body-weight - definitely a weak point)
5 X 5

Seated HS Rows
3 X 15 @ 140

I had a lot of pain in my left shoulder, I decided to see if the pain would increase to where it stopped me from working out, after the 4th set of dips it loosened up or something, lets see if it was just tight from all the Overhead Presses.

DGabe24
11-12-2009, 09:31 PM
Damn lol, so when we are forced to lift seperately I see you become a volume whore...interesting. Nonetheless, great effort man. Get ready for some heavy squats tomorrow.

cvizzy
11-13-2009, 09:11 AM
You can call me Drew, lol

Barbaccio
11-13-2009, 09:27 AM
Good! Pullups will definitely help you! Keep kicking the **** out of them. 5x5 isn't enough though. Pick a number...say like....60. And do as many sets as it takes to get there. Tim and I do this occasionally and it blows our lats up.

cvizzy
11-14-2009, 04:02 PM
Squat
135 X 8
175 X 6
205 X 5
235 X 5
260 X 14

135 X 10
135 X 10
135 X 10
135 X 10
135 X 10

Abs
Standing cable crunches

Dave showed me how to squat today how he was shown in Maryland, I hate him.

cvizzy
11-16-2009, 07:10 PM
Bench
135 X 6
175 X 5
200 X 5
225 X 10(pr)

3Board
245 X 5
225 X 5
235 X 8

I messed up, this is my second week of 5-3-1, which is sets of 3 working up to my third set. I just went with five which might be why I felt a little tired doing my board work. Sad part is I even printed out the lifts so it wouldn't happen, that worked. Overall I feel good, tired but 225 for ten is the best I've done yet, I love these newbie gains they kick ass.

t gale
11-16-2009, 07:54 PM
What's up izzy? good job tonite. Way to challenge and push yourself on that last set of bench. Your form is looking good, and strength is coming around for you. Make sure you do some speed work this week and focus on exploding the weight up.(moving the weight as fast as possible without letting your form suffer)

cvizzy
11-16-2009, 10:27 PM
What's up izzy? good job tonite. Way to challenge and push yourself on that last set of bench. Your form is looking good, and strength is coming around for you. Make sure you do some speed work this week and focus on exploding the weight up.(moving the weight as fast as possible without letting your form suffer)

Thanks man, yeah I'll be sure to get speed work in.

Clifford Gillmore
11-17-2009, 08:26 AM
Good! Pullups will definitely help you! Keep kicking the **** out of them. 5x5 isn't enough though. Pick a number...say like....60. And do as many sets as it takes to get there. Tim and I do this occasionally and it blows our lats up.

That is such ****ing awesome advice its not funny, just don't got and do 2 sets of 30. Tone wont like that.


Welcome to WBB, I wish I had the chance to get in with a crew like you guys earlier in my training!

cvizzy
11-17-2009, 07:54 PM
That is such ****ing awesome advice its not funny, just don't got and do 2 sets of 30. Tone wont like that.


Welcome to WBB, I wish I had the chance to get in with a crew like you guys earlier in my training!

Thanks, yeah I am extremely grateful to be around these guys and for their help, it's given me something to look forward to during the week.

cvizzy
11-18-2009, 08:17 PM
Deadlift
135 X 8
185 X 5
235 X 3
270 X 3
305 X 13 (pr)

155 X 10
155 X 10
155 X 10
155 X 10
155 X 10

Hyper-Extensions
15
15
15

I'm tired as ****.

Barbaccio
11-19-2009, 05:30 AM
Real nice job Vizzy! 305x13 is real nice! Sorry you couldn't make it up yesterday but it's great to see you kill it like that on your own!

cvizzy
11-23-2009, 07:09 PM
Bench
135 X 5
185 X 5
210 X 3
235 X 7

Pause presses
225 X 3
225 X 3
245 X 3

3 Board
245 X 5
245 X 5

I feel great today, good lift with the crew everyone seemed good.

Tim -- Thanks for all the positive support man, we need some more of that lol.

Brian C
11-24-2009, 07:06 AM
Yo Vizzy, it was great meeting you last night. Your form looks great. Will be a fun journey with the crew in the months to come.

cvizzy
11-24-2009, 07:42 PM
Deads
135 X 7
185 X 5
255 X 5
285 X 3
320 X 11(pr) Video**

FEcTekqXuXo

Goodmornings
65 X 15
95 X 15
95 X 15
95 X 15
95 X 15

Overall felt real good tonight, I wasn't dropping the weights evenly, something I need to work on, that last grinder was fun tho :)
The one thing I don't understand is how I am so slow on every rep, I am exploding with everything I have, the strength is there, its like that with all my other exercises too, could that be due to being new to these types of weights?

DGabe24
11-24-2009, 08:00 PM
Monster set man. Once we get you some more power and speed, the weights will sky rocket.


I cant believe those guys had the nerve to walk in the way, when im OBVIOUSLY taking a video. Can someone be THAT ******ed?? I wish they said somethin back.

cvizzy
11-24-2009, 08:10 PM
I cant believe those guys had the nerve to walk in the way, when im OBVIOUSLY taking a video. Can someone be THAT ******ed?? I wish they said somethin back.

Haha I woulda dropped the weight right there and then. Thanks for calling those bitches out lol

t gale
11-24-2009, 08:19 PM
Way to push. Another pr good stuff. have good holiday. Keep Dave out of the gym next week. When you video tape someone squatting try to get more of a side profile so we can see his depth, if his knees are moving alot, and if he is leaning to far forward or to straight up. There how was that for some negative bashing b***hes.

cvizzy
11-24-2009, 08:38 PM
Way to push. Another pr good stuff. have good holiday. Keep Dave out of the gym next week. When you video tape someone squatting try to get more of a side profile so we can see his depth, if his knees are moving alot, and if he is leaning to far forward or to straight up. There how was that for some negative bashing b***hes.

Some great negative feedback there Tim, lol thanks though, I'm pumped about this, my last video I could have grinded out another rep, this time I went for ita and to my surprise it worked...

sambone
12-01-2009, 07:46 PM
What it is, iz? You're killing it man. Missed you guys this week. I sure didn't think that was going to happen haha. Run with these newb gains as long as you can. See you guys on saturday bright and early.

Barbaccio
12-01-2009, 08:23 PM
Holy ****! I haven't been in here and missed the 320x11 vid. That **** was great! That last rep was the same rep you left in the tank last time. Great friggin job bro. Can't wait to see Dave tear **** up this weekend!

Brian C
12-06-2009, 01:59 PM
Great work Vizzy on the vid bro! Nice grinder.

cvizzy
12-07-2009, 06:52 PM
I haven't been on here in what feels like a lifetime - because I'm a lazy ****, I took off my deload week, been sick all week, and went to the APA meet on Saturday with the crew, Dave ****ing killed it man, great ****.

07 December 2009

Bench
Warm-up
165 X 5
190 X 5
215 X 11 (felt heavy, my feet were all over)

Band bench double mini's
135 X 5
135 X 5
155 X 5
135 X 3
135 X 3

Ran the river(I dont remember what that was but it was ****ing terrible)
@ 135

Icing the shoulder, everyone looked good tonight, felt good to get under some weight I can't wait till I get a meet setup and planned, watching Dave get such good numbers really helped me, I want it more.

sambone
12-07-2009, 08:36 PM
I haven't been on here in what feels like a lifetime - because I'm a lazy ****, I took off my deload week, been sick all week, and went to the APA meet on Saturday with the crew, Dave ****ing killed it man, great ****.

07 December 2009

Bench
Warm-up
165 X 5
190 X 5
215 X 11 (felt heavy, my feet were all over)

Band bench double mini's
135 X 5
135 X 5
155 X 5
135 X 3
135 X 3

Ran the river(I dont remember what that was but it was ****ing terrible)
@ 135

Icing the shoulder, everyone looked good tonight, felt good to get under some weight I can't wait till I get a meet setup and planned, watching Dave get such good numbers really helped me, I want it more.

Good job tonight vizzy. Running the river goes something like this.
5boardx5
4boardx5
3boardx5
2boardx5
1boardx5
then back up the boards. It's hell and you took to it well your first time at it. I bet your tri's were feeling something like this :micro:

Brian C
12-08-2009, 07:41 AM
Good job tonight vizzy. Running the river goes something like this.
5boardx5
4boardx5
3boardx5
2boardx5
1boardx5
then back up the boards. It's hell and you took to it well your first time at it. I bet your tri's were feeling something like this :micro:

Haha. Really good work Vizzy. The speed work will really help you in the long run. Good seeing you again

cvizzy
12-08-2009, 08:56 AM
Thanks man, I need the speed work big time.

cvizzy
12-08-2009, 08:33 PM
Deadlift
Bar X 10
135 X 7
185 X 5
225 X 5
265 X 5
295 X 15 (took almost half a DMX song, lol so slow)

Good mornings
5 sets X 12 @ 95

Hyper-extensions
3 X 15 @ bodyweight

I really don't feel like being up late tonight and doing school work, faaaaaaaaaack, oh well, I feel good, just tired after that, 15 reps is such a bitch. Tomorrow will be a recovery day for me.

DGabe24
12-08-2009, 09:56 PM
NO SPEED.................................




























http://i292.photobucket.com/albums/mm34/tessytiger/fuuuuuuu.png



Way to kill it regardless of how hard or long the set takes you. The speed will come, just keep grindin them out.

Barbaccio
12-09-2009, 06:31 AM
Nice set Viz. Looks like your dead is starting to come along nicely. 15 reps is freaking cardio!

cvizzy
12-09-2009, 07:38 AM
Thanks D, that comic kicks ass lol.

Tone, I was out of breath for about 10 minutes after that, more cardio than I wanted, I'm bulkin remember?

sambone
12-09-2009, 08:59 AM
"I'm cutting.... then I see food, and I'm bulkin"

Good work Vizzy, 15 reps is cardio for sure.

cvizzy
12-09-2009, 10:19 AM
"I'm cutting.... then I see food, and I'm bulkin"

Exactly haha

cvizzy
12-10-2009, 09:44 PM
Standing Overhead Press
Bar X 10
65 X 8
90 X 5
105 X 5
115 X 8 (My left shoulder is really hurting me, doesn't seem to wanna get better)

Pull ups @ body weight
X 30
(holy ****, took me forever, definitely a weak point for me)

Dips
X 30

Overall I'm tired as hell, My overhead presses are really weak, they have been since day 1, I also suck at pullups, two things i really need to work on.

t gale
12-11-2009, 02:44 PM
Hey Viz your complaining about your shoulder yet you're doing mps, dips, and pull ups. Might want to switch them up. Plus talk to me tomorrow when training and I can show you the rehab stuff (rock showed me) that has been helping me.

cvizzy
12-12-2009, 12:09 PM
December 12, 2009(a day I'll never forget lol)

Squat
Bar X 8
135 X 5
225X 5
Ok you don't know how the **** to squat, get the box out.

135 X 8
225 X 5
225 X 3
225 X 3
225 X 3
225 X 3
(You still suck at squatting)
225 X 3
225 X 3
225 X 3
225 X 3

Ukrai (you'll never be the same) nians
Some weight X 12
Some increased weight X 12
Some more increased weight X 12

(anyone have a gun, take me out back)

Haha, I know I'm bitching a lot, I haven't felt this "good" in a long time, went down to Maryland to train with the crew, personally I loved it. When it comes time to move weight, nothing mattered, no bull**** just get in the monolift. I was taught a lot from these monsters who moved a **** load of weight. I'm really lucky to have been brought there by Tone, can't say it enough. I thought the crew did great, Tone killed it, and Tim, well Tim was is Superman-self today, nothing surprising. Sam had his girl in the car, i kept walking over to the window, Dave was still a little too cocky for my taste, still did very well. Great time, great lift.

DGabe24
12-12-2009, 12:18 PM
Great lift man, reminded me of how you used to just keep pushin in practices back in the day. Really saw that determined mentality, which you need to keep bringing out more often.

Barbaccio
12-12-2009, 12:28 PM
You did really well today Viz. Great push. You put in some really good work. Glad you made yourself a part of it.

sambone
12-12-2009, 02:29 PM
After today Vizzy I think I love you. You got great focus and that's something I really admire. Now stop looking at my girl and learn how to fu(king squat. :omg:

t gale
12-12-2009, 02:51 PM
thank you Viz too kind. Great job today. you are on you way to getting stronger now. keep positive and take advice.

Brian C
12-12-2009, 04:26 PM
Sounded like a real good day for you bro. Glad to hear your totally dedicated. Great job

cvizzy
12-12-2009, 06:18 PM
You did really well today Viz. Great push. You put in some really good work. Glad you made yourself a part of it.

Thanks Tone, I appreciate it.


After today Vizzy I think I love you. You got great focus and that's something I really admire. Now stop looking at my girl and learn how to fu(king squat. :omg:
Sam, I've been waiting for you to say those words to me since day one. haha


thank you Viz too kind. Great job today. you are on you way to getting stronger now. keep positive and take advice.

I can't wait to start squatting super heavy, in briefs only (loose or not LOL)


Sounded like a real good day for you bro. Glad to hear your totally dedicated. Great job

It was a great day, all around, when I post my numbers for my meet I'll specify I used NO briefs at all haha thanks man, looking forward to Monday for some more blood sweat and tears

ehopkins932
12-13-2009, 09:14 AM
Hey man. Nice job here, your pushing some nice weights.

I'm up in New Providence. I'll definitely be around for the holidays. I'm off from school the whole week after Christmas. It would be awesome to get together and train. I lift at my house (I have a rack, pulley machine, bands, boards, and some adjustable dumbells) but I might not have enough plates for you guys lol. I have like 355lbs in plates, not sure its that's enough but we could always cause havoc in a commercial gym for a day.

My number is 908-578-6018. Hit me up whenever.

t gale
12-14-2009, 07:42 PM
Nice work tonite. Thank you for all your help tonite. see you on wednesday.

sambone
12-14-2009, 07:52 PM
Good work Viz. Form is looking pretty damn good.

cvizzy
12-14-2009, 07:54 PM
No prob Tim
December 14, 2009
Bench
135 X 7
175 X 3
200 X 3
225 X 10 (bar was dropping all over)

reverse bands(light)
225 X 5
275 X 5
315 X 3
(green band)
365 X 1
315 X 5

Pushdowns
20 X 25 the 25****ing pounds, was super heavy
8 X 45
6 X 70

I was happy to get the 365 in my hands with the bands, most I've had yet by far, prior to this was 315, should help just by getting under the weight. I wish I'd gotten a rep pr, overall everyone looked great tonight, bunch of PR's, good hard work down in Philly. Good ****.

DGabe24
12-14-2009, 08:19 PM
Gotta get the bar path more consistent and then ur good to go man. Presses are lookin quicker...nice work homie.

Barbaccio
12-14-2009, 08:47 PM
Great job on the PR tonight Vizzy! All your hard work is showing up in your progress brother!

Coke
12-15-2009, 04:03 AM
Nice session overall bro.

cvizzy
12-15-2009, 08:06 AM
Gotta get the bar path more consistent and then ur good to go man. Presses are lookin quicker...nice work homie.

Thanks kid, I have to say overall strength may not have jumped but I definitely see a difference in power, good to be back liftin with you kidd.


Great job on the PR tonight Vizzy! All your hard work is showing up in your progress brother!

Thanks Tone, some of your good work habits are rubbin off. Hopefully one day ill be able to make as many friends as you in Dunkin Donuts haha.


Good work Viz. Form is looking pretty damn good.

You too samebone, I was looking forward to you going RAW today, but your form looked "Balls on" as Tone would say in your shirt. Good ****.


Nice session overall bro.
Thanks man, I'm really starting to enjoy each lifting session more and more for multiple reasons, the crew is a lot of fun and everyone is hitting good lifts -- this sport rocks.

cvizzy
12-16-2009, 07:19 PM
Deads(with Tone) FUUUUUUUUUUUU lol
135 X 8
185 X 5
225 X 3
240 X 3
295 X 3
335 X 8 - or so, I don't count for ****

Sumo GM's
10 X 3 @ 95

Bench Jumps
10 X 3

Abs
Started doing leg raises and my back was shooting pain into my legs

Rushed home and took a final, which I did well on to my surprise, despite wanting to fall asleep in between questions ha, good session.

Barbaccio
12-16-2009, 08:15 PM
That was some badass deadlifting tonight. The last rep was pure will. It was impressive to watch. You're coming along Viz. Hopefully you see the progress you're making like we do. Looking forward to seeing you Saturday. Good luck on all the finals!

cvizzy
12-16-2009, 08:39 PM
That was some badass deadlifting tonight. The last rep was pure will. It was impressive to watch. You're coming along Viz. Hopefully you see the progress you're making like we do. Looking forward to seeing you Saturday. Good luck on all the finals!

Thanks Tone, I'm loving my progress and I'll need more than luck for my finals lol. Saturday should be fun, have fun with work tonight LOL

cvizzy
12-30-2009, 07:23 AM
Who been a while since i've been on here, but I've been hittin the gym. Couple off days and now I'm on a deload week, which isn't really a deload because I've decided my body was fine to move some weight. At least I can get some growth. Hey I'm young.

Monday
Bench
Warm up
185 X 5
185 X 5
185 X 5
185 X 5
225 X 5

Incline
135 X 10
155 X 5
185 X 5
155 X 5
155 X 5

Rowsseated
2 Plates on each side
12 reps 5 sets

Pushdowns
2 X 30 @ 25 (just wanted to fill them up with blood)



[B]Deadlifts
Warmup
225 X 5
315 X 3
315 X 3
315 X 3
Sumo(speed)
225 X 5
225 X 3
225 X 3

Romanian Dead
225 X 5
225 X 5
225 X 5

Leg curls
3 sets of 12 reps

end with cardio.
These past two days I bumped up the volume, I like it, and the cardio is just for the flab thats beginning to hang off the side of the bed -- and because soon Dave is gonna need a triple bypass hahaha. Anyway sorry to keep all of you waiting on my journal, but rest assured I'm back!

(incoming wise ass comments from the crew, lol can't wait.)

sambone
12-30-2009, 10:03 AM
Look who it is. Good work Volume looks good and not over the top. Don't get sucked into tons of Volume it's addictive and no good for you.

cvizzy
12-30-2009, 12:54 PM
yah i mean, i dont enjoy it tooo much but its just a bit of a change.

Brian C
12-30-2009, 09:20 PM
Good stuff Vizzy.

cvizzy
01-02-2010, 11:33 AM
January 1, 2010
Happy new year everyone

Overhead Press
warm up
95 X 6
135 X 4
135 X 3
135 X 3
135 X 3 (Tweeked my upper back)

H-rolls
15 X 12
25 X 12

Pull ups
got to 15 and called it, I started dying and was getting sloppy, its deload so i figured i should take it semi-easy

Incline DB press
60 X 10(shoulder was feeling very sore)

end with some more cardio --- overall a ****ty day, well get going on my 3rd month of 5-3-1 next week... ****ing holidays....

cvizzy
01-27-2010, 09:41 PM
I haven't been on the boards, I just have been training and thought once I got back to school I'd start up with my journal again.

This semester I thought I didn't have Monday night classes (that's when the crew goes into Philly to bench.. Turns out the night before classes something happened with the computer system and dropped me from all 5 of my classes. I spent the rest of the week sorting all this bullchit out. It left me with a Monday night class 630-9 :mad: sucks so much. The Monday before classes started I went into Philly with the crew and had a terrible lift. It showed me how I've been training over the holidays just wasn't enough. My weight is up to 215 which I've been working very hard on lol that's the one good thing. Anyway, We benched Monday, I don't remember all the accessories but I ended up my last set of bench as

245 X 6 (295 1rep max -- about on par with my max)

Tuesday my partner and I have class all day till nine, by the time we got our meal in, it was too late to go in so we squatted today(Wednesday)

We had to run some errands and got in a little late so our workout was cut short.

Squat
I ended up 305 X 9 (395 1rep max -- PR)
I felt like i had 1 more in the tank, it would've been slow though.

I started doing the boring but big with 185

185X10
185X10
(music turned off = time to go)

I feel pretty good, overall my dead is way up, I'm curious to what my max is there, but its time I start prepping myself for a meet, I need a total to put down in my damn signature. I want to be a power lifter.

DGabe24
01-27-2010, 09:52 PM
215lbs of heart, determination, and slow twitch muscle fibers :moon:

Brian C
01-28-2010, 10:06 AM
Nice job Viz. School is more important now. You can always fit lifting in when you can

sambone
01-28-2010, 11:41 AM
Viz looks like you're going to be 242 by the summer. Keep it up! Squats are looking strong dude.

cvizzy
01-28-2010, 09:14 PM
Overhead Press
Bar X ??
95 X 5
115 X 3
135 X 6 (PR)

-- My OHP Blows, some serious donkey balls.

Accessory

Incline dumbbells

65 X 10
65 X 10
65 X 10

Rack Chins
10
10

I was pretty spent, not a bad day, small PR, but it coulda been worse. Wish my OHP wasn't so low... Only one way to get it up.

Coke
01-29-2010, 06:04 PM
Back in a big way with the squats and all man.

cvizzy
02-03-2010, 09:48 PM
Monday

Bench
Bar X ??
135 X 8
185 X 5
225 X 3
245 X 3

Dumbbell Incline
85 X 8
85 X 6

JM's
135 X 8
135 X 6 (**** form)
135 X 8 --corrected

Wednesday

Squats
Bar X 10
135 X 7
225 X 5
315 X 3
365 X 1 (PR)
405 X 1 (PR)
50 lb pr, I didn't know that even was possible.

Good Mornings
135 X 12
135 X 10

Rack chins
Body weight X 10
Body weight X 10

called it a day, it is supposed to be a deload week but I feel great, and I want to lift, I've slacked on my squats and my bench has been total **** so i figured I'd try to go a little heavier.

resting and eating my face off till Friday, I'm at a solid 215 now, feel great, I don't look so great hah but I'm moving weight. :evillaugh:

Brian C
02-06-2010, 08:40 AM
I'm at a solid 215 now, feel great, I don't look so great hah but I'm moving weight. :evillaugh:

Hahaha, I resemble that remark also.

cvizzy
02-09-2010, 04:37 PM
Bench
135 X 6
155 X 5
170 X 5
195 X 5
225 X 10 (pr)

Incline Bench
135 x 5
155 X 5
185 X 5

Dumbbell Bnech
85 X 8

My shoulder was really lit up, overall good day in the gym.

ehopkins932
02-10-2010, 02:17 PM
How's it going man? Nice job on the squat and bench PRs. You plan on doing any meets any time soon? There is one in Edison again at the end of March if you are up for it. :)

cvizzy
02-12-2010, 06:21 AM
How's it going man? Nice job on the squat and bench PRs. You plan on doing any meets any time soon? There is one in Edison again at the end of March if you are up for it.

Hey unbridled, its going good, I came back over the holidays not as strong as I'd like but still hitting it hard every week. Yeah I should start thinking about a meet real soon actually. We'll see I gotta talk to Tone. Hows everything with you bud?


Deadlift
135 X 8
225 X 6
260 X 5
300 X 5
340 X 11(pr)

Rack Chins
10 X 3 @ bodyweight

Leg Extensions
90 X 15
140 X 12

sambone
02-12-2010, 11:24 AM
Good work Viz. Glad to see you're still hustling. What's up with the shoulder? I had a few problems in the past, so maybe I can help.

cvizzy
02-12-2010, 11:58 AM
Good work Viz. Glad to see you're still hustling. What's up with the shoulder? I had a few problems in the past, so maybe I can help.

For a while now my left shoulder has been hurting me a lot after bench and OHP days, for some reason this week my right shoulder, like the inside of the joint hurt like hell I was having a hard time picking my arm up. I am guessing it was just a tweek or something last week but my left rotator cuff is what usually hurts me, I wanna take a few weeks off of OHP but thats my worse lift by far, not sure what else to do.

sambone
02-12-2010, 02:13 PM
OHP's are my worst lift as well. I stopped doing OHP's for a few months because of my shoulder. I looked at it this way. I compete in powerlifting so OHP's aren't a must. I found shoulder dislocators with a band or broomstick 3x a week 50-100 reps works wonders and light lateral raises (front, side, and rear) as well.

cvizzy
05-01-2010, 09:01 AM
Trying to get back into the journal, and more importantly, my weights back up.

Deadlift
135 X 6
225 X 5
275 X 5
315 X 5
365 X 3
410 X 3 (PR)

Good Mornings
135 X 12
135 X 10

Rack Chins
10 @ bodyweight
10 @ bodyweight
8 @ bodyweight

I ended with calves and abs. I'll be back tomorrow for bench day

sambone
05-01-2010, 09:33 AM
Vizzzyyyyy, What's the weight up to now? Glad to see you back posting.

cvizzy
05-01-2010, 05:19 PM
Vizzzyyyyy, What's the weight up to now? Glad to see you back posting.

Weight is down to 200 - 205, got a few more to drop though, we'll see. Good to be back man hopefully be seeing you soon classes are done after this week, smooth sailing.

DGabe24
05-02-2010, 08:35 AM
been trainin hard lately..just gotta keep that intensity with the dieting. keep it up dude