Decided to start an online workout log....

[full of sand]

8NOV09

0600
easy sets 1X50 pushups, 1X53 situps
2 mile run, 14:00

2100
walk 1 mile, fast

Squats
135x6x2
245x3
add belt
315x1x3
add knee wraps
365x2
395x2
415x2
435x2
455x1
135x12
45x20x2

front squats
135x10x2

Leg Press
430x4
520x4
610x4
680x4

leg curl from low pulley
2 setsX6

Leg ext.s
210x4
230x4
250x4

1 mile walk, fast

27997

27998

[full of sand]

right now, doing...

glutamine, 1g before and after workout
multi-vit, mega men joint once a day and mega men sport once a day
fish oil twice a day
syntha 6 prot - usually two scoops a day
true mass weight gainer - two 600 cal shakes a day
pure creatine, 1.5-2g before workout, 1.5-2g after
milk thistle
vit. C - 1g twice a day and also .5g once in between those
Use EAS Myoplex once a day while at work, love that stuff!
muscle armor post workout

some herbal chai twice a day that i get from the Kuwaitis...keeps the sinuses clear all the time

[skinny99]

Good to have you Full of Sand! There is actually a dedicated spot for journals a little lower on the menu! You can find a lot of good reading and some very motivational progress!

[Coke]

Got some great development, quads are huge...welcome aboard, the journal area rocks.

[full of sand]

yupp

[full of sand]

:thumbup::thumbup:
Got some great development, quads are huge...welcome aboard, the journal area rocks.

thanks

[full of sand]

bp
95x15x2
145x12x2
175x5
205x2
220x2
45x30x2

rev grip
95x10x2

db curls
40x4x2


rotator cuff keeps getting better and better
had more weight in me, but kinda just following the cuff

[full of sand]

dl
135x10x2
225x6
425x2
475x1
515x1

v bar to pec from high pulley
3 med-heavy sets

barbell raises to pec
95x7x2, slow

ez curls
60x12x2

hamm curls
15lbx20x2

pullups
7x3 sets, strict

very tight crunches
40, 40

1.2mr

[Coke]

Those are some big deads bro.

[full of sand]

thanks. I'm workin towards 600. I'm good for approx 575-590 right now. I love deads. The other two are extremely manipulatable, but not so much the dead

[full of sand]

14 nov 09
bp=95,115,135,155x15 each
two sets tricep/rope

15 nov 09 squats
sq
135x8x2
225x3
315x3
add belt
425x2
add wraps
475x1
add suit
525, touched back of ankles with glutes, ALL the way down

leg press=450,590x8 ea.

leg ext=180x12x2

leg curls=3 sets x 12

2.4mw

[full of sand]

bench
45lbsx50 repsx2 sets

tricep press down, one handed
15 reps eax2sets

pullups
2x10reps

wrist curls, three ways, 15 ea X15 reps X 2 sets

2mw

[Coke]

Awesome squats there man.

[full of sand]

0115
dl
15x8
225x5
405x2
455x2
505x2
535x1

stiff leg dl
365x3
415x3
365x3

delt flyes
3 sets x 15 lbs

vbar to chest from high pulley, seated
200x4x2 sets

0530
5k race

[full of sand]

540 double

[Coke]

540 double

go for it dude, no doubt you will be able to pull it off.

[full of sand]

bp
45x25repsx2sets
95/145/195/225/245x2

rev grip bp
185x8x3sets

dips
3x12reps

first bp workout over 225 in a yera and a half where formerly torn rotator cuff didnt hurt like hell
I've been taking it real easy for about six months on my shoulder and it's finally payign off

I am really looking forward to March...maybe by then =600sq(for sure)320bp(?)600dl(for sure) for a 1500 total witha squat suit, no bench hirt,, and no dl suit..or maybe no squat suit and i'll just go about 1420, who knows...not gonna get caught up in any numbers ecept 600 dl

[full of sand]

20 nov09 2000
strict curls - 87x8, 107x5, 137x2, 157x1
hammer curls
35x10/45x8/55x4/60x4
pullups
5,5

100 "perfect crunches"
20,10 seconds rest, 20...for 5 sets of twenty
two sets 20 leg throws

[full of sand]

puked twice after drinkign a big glass of kuwaiti water...by mistake, but now I can guaruntee it won't happen again...puking up pure acid during workout

bp
45/95/115/135x15ea

onto squats tonight

[full of sand]

nice and light this week

sq
155x7x2, 245x3, 335x3x3, 45x15x2

good mornings
45lbX12x2sets, first time doing them, easy, but balance needs some help

next p, deads on thurs

[full of sand]

135x8x2, 245x5, 335x3, 425x2, 495x1, 565x0(phone call screwed it up....thirty five mikes later or so, 135x5, 245x3, 405x1, 495x1, 565x1....stiff leg dl 315x4, 385x3....vbarpulldown=2sets of "200"x4...strict curls=2x10repsx40lbs...ez bar raises...10x40lbsx2sets
3 sets 10 pullups
3 sets 25 leg throws/raises
3 sets 25 perfect crunches

boss called right before first 565...had two mikes to be back at work, then came back, because I was very...frustrated that I got interrupted...could have gone heavier, but saving it for a for sure 600 with video

[full of sand]

bp
135x12
135x8
185x4
225x2
235x2
225x2
225x5

[full of sand]

sq
135x12
135x12
225x6
315x3
405x1 belt
435x2 belt+wraps
405x1 belt
405x1 belt

good mornings
135x5x2 sets

didn't want to go too heavy, saving it for the big 6-0-0 deadlift int hree weeks or so

[full of sand]

bp, all full pause at bottom
45x12x2
135x8x3
185x6x2

incl bench pr
135x6x3sets

rev grip, flat, close
165x6x3

ez bar curls,s trict, standing
67x8x3sets

light day, but effective

[full of sand]

deads tonight 135x10x2, 245x3x2, 315x3, 445x2, 465x2x2....barbell raises to pecs=85x5x2....trap bar deads 225x5x2....very easy...very easy light day....next week, if wife's box gets here in time with my memory card, I'll have videos up of 575 dead

[full of sand]

3 dec 09 midnight

45x10x2
135x4x2
185x4
225x2
265x1
225x2
225x7
all full pause

rev grip, close, elbows in BP
185x8
205x5

[full of sand]

sq
135x10x2
225x4x2
285x3
335x4x3
add knee wraps
335x8
good mornings
135x5x2

very easy, week one of sixteen ending with 445x4x4

[Coke]

Props on all of the consistent training guy.

[full of sand]

deads today 135x8x2, 225x5, 315x4, 405x2, 495x1, 575xfail(bad chalk, lost grip), 545x1, 495x2, 495x4....belt only....strict curls=107x2,127x2,147x1....stiff leg dl=225x8x2...db curls, alternating=50/55/60x4each arm

[full of sand]

sq
135x6x2, 225x3x2, 315x3 add belt, 405x3 add wraps, 435x3, 465 easy!

bp
115x12, 115x7, 165x3, 215x2, 235x2, 245x2, all with full pause

45 degree delt flyes
15l x 2 sets

rev grip bp
135x8x2
205x5

dips
10,10

hammer curls
15 lb x 20
25 lb x 15

[Coke]

Good session, especially the 465 squats.

[full of sand]

Easy weight! Walked in feeling exhausted and walked out feeling alive! Tried endorush pre-wo for first time in place of coffe and it's great.
started with stiff leg dl=135x8, 225x6, 365x4, 405x3, 445x3
pullups, palms in=bwx4,15lbx4,25lbx4,35x4 full ROM
speed walks X 120 ft.=120lbx2, 200lb
bp=45x10x2, 115x6x2, 185x3, 235x3x3, 235x4, 2 second pause at bottom every rep
rev grip bp, elbows in, close grip=185x5x2, 215x4, 215x4

cardio session and core session as well

[full of sand]

thanks...consistency instead of going all out all the time is what has brought my numbers up the most

[full of sand]

18 dec 09 0500
tricep pull downs 15 reps ea. x 3 sets
skull crushers 60lbx8x3 sets
alternating db curls=20lbx20 reps, 25lbx20
ez bar curls, strict=65,85,105,125x5, 145x2, 30x30
db shrugs=20lbx50reps, 50lbx20 reps
oh db pr=15lbx30reps
oh bb pr=95,115x5
leg throws off bench=40,15,10lbx6reps,20lbx6
v-bar pull downs=187,216x6

[full of sand]

good solid stretch workout today...don't want to push it much mor ein case I get to do the dead comp. on 9JAN. squats=45x8x2,135x5x2,245x4x2 Leg Press=495x4,585x4,675x4,765x4,815x3 Leg Throws=15,15 off the bench

[full of sand]

20DEC090115

bench was tonight...135x7x2,185x3,235x3x2,255x1...rev grip, close grip 135,185,225x5 ea...db skull crushers=35,55,75,95x6 ea...tri pr down bar=2 sets x 6 reps
full 2 sec pause each rep

[full of sand]

tonight....deads=135x5x2,245x4x2,365x3,405x1,405x1,405x1,545x1 goal is to go just heavy enough, but just easy enough, to build up a feel for big, but easy, weight....gonna open with 545 on 9 jul, then 585, then600-610

was a little too easy, no real I did anything factor, so went ahead and di a part 2....stiff legged deadlift off a five inch platform=405x4x2....bench press=115x6x2,165x5,215x2,255x1 all full pause...bp=45repsx45lb.s...rev grip bp, close=45lbx30reps...tricep kickbacks=15lbx7x2...db hammer curls=25lbx2x2 sets...oh db press=40,50,60x4...tricep rope pr down="140"x6x3sets...50 leg throws off bp...20 pullups

[full of sand]

26 dec 0500
sq=135x5x2,225x4x2,315x3,345x3,365x2 belt, no wraps
pullups=7,7,7
strict curls=127x3x3
db curls=45,50,55,60x4 ea arm
front squats 135x5x2
nice and easy pre-meet squat workout


you know what cracks me up? the names of some of the logs here

"becoming a badass" type titles...come on now...if your name isn't lesnar,etc...you're lifting weights, not scaring people, and talking tough doesn't impress anyone, just makes you feel good about yourself...I guess?

[full of sand]

bp/full 2 sec. pause =115x5x2,175x3x2,255x2x2,235x2x2...revgrip bp, elbows in=185x8x2...bar from high pulley, tri pr down="50"x12 repseach overhand and underhandx2 sets...db sk=40x8x2...tri rope pushdown="100"x12x2...v-bar pulldown to pec from high pulley="175"x5x2...db shrugs=45/55/65/75/85/95x6

[full of sand]

today's "just because" workout
tr press down rope=4setsx6...str bar curls=78lbx6repx3 sets,118x3...tri kickbacks from high pulley=3 sets x 6 reps...str bar tri pr downs from high pulley=3 setsx6reps ea arm...rev grip bp, elbows in=135x6,165x6...bp, reg=115x5x2

[full of sand]

135x5x2,225x4x2,405x1repx3, 545x1...had to fight the urge to do more, ready to go

[full of sand]

did dl comp 9jan10 1800

fatigued beyond fatigued, drank a **** ton fo caffeine, and primed it up[ for some deads

135x6x2
225x4x2
315x1
405x1x4

attempt 1 540=good
attempt 2=580=good
attempt 3 = 600 = no good

fatigue just caught upo with me and didn't have enough gas. Knew it wasn't gonna go up, but decided to give it a try anyways. Good thing is, the 580 was so easy i could have done it for two, then the wall hit. After the 600 miss, went for 4095x1 and couldn't hit it.

[full of sand]

yup..

[full of sand]

full 2 sec pauses BP 11JAN09 0100
95x6x2
145x4x2
195x3x2
225x3x2x1 board
225x3x2

rev grip bp,close,elbows in
135x4
205x4x2

laying db skull crushers 70x4

incl db pr
60x4/80x4

called it a day, easy workout day after dl comp