Facing The Dragons, Wolf-Baron's workout log

[Wolf-Baron]

Info

eqgvQL8WmAg
http://www.youtube.com/watch?v=eqgvQL8WmAg

-Okay looking back, I know that I started pretty slow with this journey but I realized that I am getting more used to posting here like it's an everyday thing. This journal has helped me focus on breaking Personal Records and gaining as much mass as possible so I can exceed the last body shots measurements. Sorry for not posting the "Song of the day" I will post it every now and then. Haven't really went in to detail about anything much really...I just skipped to the main parts in the beginnning of this journal...So here's some info about me:

What Made Me Start?
-Well, to tell you the truth....Back in Intermediate, I used to ALWAYS get picked on because of my size. Became the quiet kid that sat in the back of class...I hated that I was a twig, I just couldn't stand it. Never thought that lifting weights would have such a big impact on my life at the time though. Eventually my life got a lot better when I began High School. Near the ending of my senior year (Ending of October 2008), I walked past my school weight room. Decided that I would just give this "Working out" deal a try...So I laid on the bench and started to rep the bar for 8 reps (all I could do at the time), did that for about three sets and there...for the first time ever....the pump just hit me, it was ridiculous! I loved it.

Since I Got What I Wanted...Why Continue?
-I continue building this lifestyle becuase I get respect from others for living in this healthy lifestyle. Plus, knowing different muscle groups has also helped me in school. Who would've thought....a guy like me, who used to be that kid people barely talked to...a "Nobody", could inspire people from different parts of the world. It Kinda frightens me when I think about what would have happened if I had never went into that weight room. Would I be in love with bodybuilding? Honestly, I don't know. But what I do know is that bodybuilding is what saved my life.

Biggest Regret?
-I wish that I have started earlier

http://i624.photobucket.com/albums/tt321/miscvilla/untitled-1.jpg

My face changed as well lol (old)
http://i624.photobucket.com/albums/tt321/miscvilla/67-1.jpg
(May-june)
http://i624.photobucket.com/albums/tt321/miscvilla/wut-1.jpg
http://i624.photobucket.com/albums/tt321/miscvilla/3-1.jpg


Any Advice To Other Bodybuilders?
Just because you didn't get what you wanted to have, never live in your regrets. Build the future, stay positive. It's like they say...The Sun will come out tomorrow.


Be prepared to face the stronger yet harder road that approaches ahead.


Split:
Monday: Chest, Triceps, Calves
Tuesday: Back, Biceps, Forearms, Abs
Wednesday: Shoulders
Thursday: Legs, Calves, Abs
Friday: Upper body
Saturday: Off
Sunday: Off

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifShoulders, Traps

"Create"

Date: 1/06/2009 6:59pm
Hours of Sleep: 1 hours
Duration: 49 minutes
Spotter: None
Personal Record: Standing Military Press: was: 185x2, Now: 215x1 up 30lbs in 60 days

Exercise:

Standing Military Press: (http://www.youtube.com/watch?v=Uc3Dc_YZbdU) 135x5; 155x5; 185x4; 215x1 (Strict, from chest)*40 second rest*
Front DB Raises: (http://www.youtube.com/watch?v=2ZS1Ae5n90M) 32.5x5; 42.5x5; 52.5x5 *30 second rest*
Lateral DB Raises: (http://www.youtube.com/watch?v=ZdUYtUdd5mE) 22.5x8; 32.5x8; 22.5x8 *30 Second Rest*
Horizontal Cable Pulls: (http://www.youtube.com/watch?v=I1fPovYOhVw) 40x8; 50x8; 40x8
Rear Delt Flys: (http://www.youtube.com/watch?v=3Pxb5HFhTzQ) 32.5x8; 32.5x8



DB Shrugs: (http://www.youtube.com/watch?v=nI7Ce9hcrW0) 100x8; 115x8 120x8 (2 second hold) *45 second rest*


*Pre workout meal*

None


*Post workout meal*

Pizza



Uc3Dc_YZbdU
http://www.youtube.com/watch?v=Uc3Dc_YZbdU
Not bad for a person that doesn't do strength routines ey?
I'm getting closer to my 225 PR that I did with Poor ROM a few months back :)

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Decided to go heavier on my Standing military press. (Check Vid)
Went super light with MP for 60 days LOL
Sorry about the cam angle.

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifLegs, Calves, Abs

"taken yesterday"
http://i624.photobucket.com/albums/tt321/miscvilla/SANY0038.jpg

Date: 1/7/2010 7:12pm
Hours of Sleep: 8 hours
Duration: 46 minutes
Spotter: None
Personal Record: Bottom Up Squat: was: 295x1, Now: 305x2 Up 10lbs in 14 days


Exercise:

Bottom-Up Squats: (http://www.youtube.com/watch?v=Ul0FDRpD-Uw) 135x5; 225x8; 305x2; 225x8; 135x8 *60 second rest*
Seated Single Leg Curl: (http://www.youtube.com/watch?v=L223b6rXfhg) 45x8; 75x8; 120x8; 75x8; 45x8 (2 second hold) *20 second rest*
Single Leg Extensions: (http://www.youtube.com/watch?v=NWClMR0mupg) 60x8; 75x8; 120x8 (30 second rest)



Standing BB Calve Raises (http://www.youtube.com/watch?v=jk40xmlsOfI) 135x20; 185x20 (2 second hold) *No Rest*
Seated Calve Raises: (http://www.youtube.com/watch?v=eFfob7rdSmA) 120x20; 120x20; 120x20


*Pre workout meal*

None


*Post workout meal*

4 packs of Ramen Noodles



Ul0FDRpD-Uw
http://www.youtube.com/watch?v=Ul0FDRpD-Uw


http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Haven't done legs in two weeks lol suprisingly I am 10lbs away from 315x1 like that huge guy did!
New vid

[Wolf-Baron]

http://i624.photobucket.com/albums/tt321/miscvilla/backbi-1.jpg
December 30th 2009

http://i624.photobucket.com/albums/tt321/miscvilla/SANY0048.jpg
January 7th 2010


http://i624.photobucket.com/albums/tt321/miscvilla/SANY0050.jpg
January 7th 2010


http://i624.photobucket.com/albums/tt321/miscvilla/front-3.jpg
December 30th 2009

http://i624.photobucket.com/albums/tt321/miscvilla/SANY0052.jpg
January 7th 2010


http://i624.photobucket.com/albums/tt321/miscvilla/SANY0053.jpg
January 7th 2010

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifUpper Body

"1"

http://i624.photobucket.com/albums/tt321/miscvilla/SANY0048.jpg

Date: 1/08/2010 4:59pm
Hours of Sleep: 8 hours
Duration: 55 minutes
Spotter: None
Personal Record: None

Exercise:

BB Flat Bench: (http://www.youtube.com/watch?v=TQCgpOjNG-4) 135x8; 225x5; 245x3-Dropset-225x3-Dropset-135x8 (Paused on chest) *20 second rest*
Incline Bench: (http://www.youtube.com/watch?v=Y3LG87SH_xM) 135x8; 185x5; 205x3; 225x2-Dropset-135x8 (Paused on chest) *20 second rest*
Weighted Dip: (http://www.youtube.com/watch?v=5LKNXc2LkEE) 30x8; 30x8; 30x8
Pec Deck: (http://www.youtube.com/watch?v=zZo-fuCJutI) 90x8; 140x8; 180x8 (slow and controlled)



Seated Military Press: (http://www.youtube.com/watch?v=XzzAcShDrnM) 135x8; 155x5; Bar x12 *No rest*
Lateral DB Raises: (http://www.youtube.com/watch?v=ZdUYtUdd5mE) 22.5x8; 30x8; 20x8 *15 second rest*



BB Curl: (http://www.youtube.com/watch?v=1isE5vaZztQ) 65x8; 65x8; 65x8 (Super Strict) *30 second rest*


*Pre workout meal*

None


*Post workout meal*

(4) 3 musketeers candy Bars
1 Twix
Burrito



****Song of The Day****
giHvJXITKHA
http://www.youtube.com/watch?v=giHvJXITKHA

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Felt Rushed. But all was alright

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifChest, Triceps, Shoulders, Calves

"I AM Fried_Chicken"

Date: 1/11/2010 6:30pm
Hours of Sleep: 10 hours
Duration: 45 minutes
Spotter: None
Personal Record:Single Underhand Tricep Pushdown: was: 70x8, Now: 80x6 up 10lbs in 30 Days



Exercise:

DB Flat Bench: (http://www.youtube.com/watch?v=JmBq8FVjJdo) 52.5x8; 85x8 100x8; 100x8-Dropset-85x8-Dropset-65x8-Dropset-45x8 *1min rest* (Below Parallel)
BB Incline Bench: (http://www.youtube.com/watch?v=BDUrdyoD-w4) 135x8; 185x7; 205x3-Dropset-185x3-Dropset-135x8 (Pause on Chest) *1min rest*
Dips: (http://www.youtube.com/watch?v=5LKNXc2LkEE) BWx8; BWx8; BWx8 (15 second rest)
Incline DB Fly: (http://www.youtube.com/watch?v=GZA8CiUgsYM) 35x8; 35x8; 35x8 *30 second rest*



DB Tricep Extensions: (http://www.youtube.com/watch?v=aM13vOcx1yw) 17.5x8; 30x8; 35x8 (30 second rest)
Underhand Single Tricep Pushdown: (http://www.youtube.com/watch?v=iM_kJspU7YQ) 45x8; 60x8; 75x6 *30 second rest*



Standing Calve Raises: (http://www.youtube.com/watch?v=CjDJqaiWKik) 210x12; 345x12; 180x20; 180x20 (20 second rest)
Seated Calve Raises: (http://www.youtube.com/watch?v=eFfob7rdSmA) 120x10; 120x10; 120x10 (20 second rest)



*Pre workout meal*

None


*Post workout meal*

Steak
White Rice
Mixed Veggies



****Song of The Day****
UXCoHxX1OC8
http://www.youtube.com/watch?v=UXCoHxX1OC8

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Didn't need a pump up song for my workout. I had this song on repeat, it's the only "In church" song that is easy on the ears lol Mainly I just skip to 4:00
Breezed through this workout, nothing special going on. Felt tired with all this sleep I'm getting in.

[Wolf-Baron]

1-11-2010
http://i624.photobucket.com/albums/tt321/miscvilla/SANY0062.jpg

bodyfat is rising.

1-11-2010
http://i624.photobucket.com/albums/tt321/miscvilla/SANY0065.jpg

1-11-2010
http://i624.photobucket.com/albums/tt321/miscvilla/SANY0069.jpg


9-15-2009
http://i624.photobucket.com/albums/tt321/miscvilla/face.jpg
1-11-2010
http://i624.photobucket.com/albums/tt321/miscvilla/SANY0070-1.jpg

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifBack, Biceps

"Can't"

Date: 1/12/2010 8:30pm
Hours of Sleep: 6 hours
Duration: 40 minutes
Spotter: None
Personal Record: None

Exercise:

Pullups: (http://www.youtube.com/watch?v=tOOayJm7_78) BWx8 (Hang then pull)
T-Bar Row: (http://www.youtube.com/watch?v=bwRCyOjxRnE) 1plate x8; 2plates x8; 3plates x8; 4plates x6 (No Jerk) *30 second rest*
High Pull: (http://www.youtube.com/watch?v=VuaWq1gR3xo) 1plate+25lbs x8; 2plates x8; 2plates+25lbs x5 (Thumbless Grip) *30 second rest*
Wide Grip Pulldown: (http://www.youtube.com/watch?v=pIgbVO7Xy20) 120x8; 180x8; 110x8 (full stretch. Thumbless Grip) *30 second Rest*



DB Curl: (http://www.youtube.com/watch?v=Zq4G-QMRszc) 42.5x8; 55x5-Dropset-45x5-Dropset-35x8-Dropset-22.5x8; 42.5x8 (35 second rest)*Super Strict*



*Pre workout meal*

None


*Post workout meal*

White Rice
Short Ribs


*****Song Of The Day*****
2Y_yin6T1so
http://www.youtube.com/watch?v=2Y_yin6T1so

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Only was able to drink 1-2 cups of water today :(

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifShoulders, Traps

"Create"

http://i49.tinypic.com/25s63r9.jpg

Date: 1/13/2010 8:03pm
Hours of Sleep: 4 hours
Duration: 33 minutes
Spotter: None
Personal Record: None

Exercise:

Seated Military Press: (http://www.youtube.com/watch?v=XzzAcShDrnM) 135x10; 165x8; 205x2; 135x8; 135x10; 45x10; 45x12 (Strict. Collar Bone)*25 second rest*
Front DB Raises: (http://www.youtube.com/watch?v=2ZS1Ae5n90M) 30x8; 30x8 *30 second rest*
Horizontal Cable Pulls: (http://www.youtube.com/watch?v=I1fPovYOhVw) 40x8; 50x8; 30x8



DB Shrugs: (http://www.youtube.com/watch?v=nI7Ce9hcrW0) 75x8; 90x8 100x8 (2 second hold) *30 second rest*


*Pre workout meal*

16oz noodles with 4 types of cheese, beef, pasta, and clam


*Post workout meal*

None


****Song of The Day****
eki_yY1srnA
http://www.youtube.com/watch?v=eki_yY1srnA
One Of My Favorite COB Songs :)

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Ate at the Spaghetti Factory again today lol then went to the gym 15 minutes later LOL
Felt weak in the gym

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifLegs, Calves

"Triceptors"
http://i624.photobucket.com/albums/tt321/miscvilla/SANY0077.jpg

Date: 1/14/2010 8:12pm
Hours of Sleep: 3 hours
Duration: 44 minutes
Spotter: None
Personal Record: None


Exercise:

Bottom-Up Squats: (http://www.youtube.com/watch?v=Ul0FDRpD-Uw) 185x5; 265x5; 225x5; 135x5 *30 seconds rest*
Seated Single Leg Curl: (http://www.youtube.com/watch?v=L223b6rXfhg) 45x8; 75x8; 120x8; 75x8; 45x8 (2 second hold) *20 second rest*
Single Leg Extensions: (http://www.youtube.com/watch?v=NWClMR0mupg) 60x8; 75x8; 90x8 (30 second rest)



Seated Calve Raises: (http://www.youtube.com/watch?v=eFfob7rdSmA) 105x20; 120x20


*Pre workout meal*

None


*Post workout meal*

Beef
White Rice


****Song of The Day****
IJBponRiVIo
http://www.youtube.com/watch?v=IJBponRiVIo


http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

I work 11pm to 8am tomorrow lol wtfisthis*****.jpg

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifUpper Body

"Break My Fall"

http://i624.photobucket.com/albums/tt321/miscvilla/SANY0062.jpg

Date: 1/15/2010 4:00pm
Hours of Sleep: 2 hours
Duration: 50 minutes
Spotter: None
Personal Record: None

Exercise:

BB Flat Bench: (http://www.youtube.com/watch?v=TQCgpOjNG-4) 145x8; 225x8; 235x5-Dropset-185x8-Dropset-135x8 (Paused on chest) *25 second rest*
Incline Bench: (http://www.youtube.com/watch?v=Y3LG87SH_xM) 135x8; 185x8; 135x8; 135x8 (Paused on chest) *20 second rest*
Weighted Dip: (http://www.youtube.com/watch?v=5LKNXc2LkEE) 30x8; BWx8
Pec Deck: (http://www.youtube.com/watch?v=zZo-fuCJutI) 30x8; 100x8; 150x8 (slow and controlled) *20 second rest*



Lateral DB Raises: (http://www.youtube.com/watch?v=ZdUYtUdd5mE) 22.5x8; 30x8; 20x8 *15 second rest*



BB Curl: (http://www.youtube.com/watch?v=1isE5vaZztQ) 45x8; 45x8; 45x8 (Super Strict) *15 second rest*


*Pre workout meal*

None


*Post workout meal*

6 Burrito's



****Song of The Day****
2BXt-g4euqA
http://www.youtube.com/watch?v=2BXt-g4euqA

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Going to work in 5 hours (11pm to 8am) lol
workout sucked, can't go heavy because I have to lift stuff at work and I don't want to cramp up. I might hit up the gym after work though.

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifCalves, Abs, Forearms

"Lets Eat"

http://i49.tinypic.com/2z6a1j5.jpg

Date: 1/16/2010 8:03am
Hours of Sleep: 0 hours
Duration: 29 minutes
Spotter: None
Personal Record: None

Exercise:

20x8; 30x8; 25x8; 30x8; 35x8; 20x8 *25 second rest*
[url=]Reverse Curl: (]Hammer Curl:[/url) 45x8; 50x8; 60x8; 50x8; 45x8; 45x8 *20 second rest*



135x20; 135x20; 225x20; 135x20; 135x10



[url=]Sit Ups: (]Standing BB Calve Raises:[/url) BWx8; BWx8; BWx8 *15 second rest*



*Pre workout meal*

None


*Post workout meal*

Oatmeal



****Song of The Day****
AlVDC_77pV8
http://www.youtube.com/watch?v=AlVDC_77pV8

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

tired. was lifting things all day

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifChest, Triceps, Calves

"Falling Down A Landslide"
http://xo.typepad.com/photos/uncategorized/babyburger.jpg


Date: 1/18/2010 8:30pm
Hours of Sleep: 3 hours
Duration: 45 minutes
Spotter: None
Personal Record:DB Incline Bench: was: 100x5, Now: 100x8 up 3 reps in 30 Days



Exercise:

DB Flat Bench: (http://www.youtube.com/watch?v=JmBq8FVjJdo) 60x8; 85x8 *30 seconds rest*
DB Incline Bench: (http://www.youtube.com/watch?v=tka3-WM3r9g) 25x8; 35x8; 80x8; 100x8-Dropset-85x8-Dropset-55x8 *1min rest*
Dips: (http://www.youtube.com/watch?v=5LKNXc2LkEE) BWx8; BWx8; BWx8 (15 second rest)
Pec Deck: (http://www.youtube.com/watch?v=Qr7dstCeYtw) 80x8; 100x8; 170x8 *30 second rest*



DB Tricep Extensions: (http://www.youtube.com/watch?v=aM13vOcx1yw) 20x8; 30x8; 30x8 (30 second rest)



Standing Calve Raises: (http://www.youtube.com/watch?v=CjDJqaiWKik) 180x20; 180x20 (20 second rest)
Seated Calve Raises: (http://www.youtube.com/watch?v=eFfob7rdSmA) 105x20; 105x20; 105x20 (20 second rest)



*Pre workout meal*

None


*Post workout meal*

8 buffalo Wings
White Rice



****Song of The Day****
AkRiUb1K3Eo
http://www.youtube.com/watch?v=AkRiUb1K3Eo
Hate lil wayne, but I gotta give credit when credit's due. This song is nuts

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

I weighed in at 197lbs today

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifBack, Biceps

"Seeing Red"

Date: 1/19/2010 8:00pm
Hours of Sleep: 4 hours
Duration: 30 minutes
Spotter: None
Personal Record: None

Exercise:

Pullups: (http://www.youtube.com/watch?v=tOOayJm7_78) BWx8; 20x5; BWx5 (Hang then pull) *30 seconds Rest*
High Pull: (http://www.youtube.com/watch?v=VuaWq1gR3xo) 1plate+25lbs x8; 2plates x8; 2plates+25lbs x5 (Thumbless Grip) *30 second rest*
BB Row: (http://www.youtube.com/watch?v=NFruCz0AXWw) 135x8; 205x8; 245x8 (Thumbless Grip) *35 second rest*



DB Curl: (http://www.youtube.com/watch?v=Zq4G-QMRszc) 47.5x8; 55x5-Dropset-42.5x8-Dropset-30x5 (35 second rest)*Super Strict*



*Pre workout meal*

None


*Post workout meal*

White Rice
Beef


UcVaR09zQnM
http://www.youtube.com/watch?v=UcVaR09zQnM
Best part is 0:48. "Hello? Hello? Oh..Hey fuk you where are you Lulz"

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Not really feelin' it today lol at this rate I'll lose the transformation contest for sure
Prank Call video above/below :)

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifShoulders, Traps

"Fire"

Date: 1/20/2010 3:59pm
Hours of Sleep: 3 hours
Duration: 41 minutes
Spotter: None
Personal Record: Standing Military Press: was: 215x1, Now: 225x1 up 10lbs in 14 days

Exercise:

Standing Military Press: (http://www.youtube.com/watch?v=TIMeVwFOokc) 135x8; 145x5; 185x3; 225x1 (Strict) *50 second rest*
Front DB Raises: (http://www.youtube.com/watch?v=2ZS1Ae5n90M) 32.5x5; 42.5x5; 40x5 *30 second rest*
Lateral DB Raises: (http://www.youtube.com/watch?v=ZdUYtUdd5mE) 22.5x8; 30x8; 22.5x8 *30 Second Rest*



DB Shrugs: (http://www.youtube.com/watch?v=nI7Ce9hcrW0) 80x8; 90x8 105x8 (2 second hold) *45 second rest*


*Pre workout meal*

None


*Post workout meal*

White Rice
Beef



TIMeVwFOokc
http://www.youtube.com/watch?v=TIMeVwFOokc
I wonder what would happen If I went on a strength routine
This, by far is the best video I ever edited so far, the music fits so perfectly...made me wanna give more energy into the lift if that makes any sense. :)

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

New PR. New Vid of it.

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifLegs, Calves

"Gay Phaggot"
http://i50.tinypic.com/ndvqdg.png

Date: 1/21/2010 5:30pm
Hours of Sleep: 5 hours
Duration: 41 minutes
Spotter: None
Personal Record: None


Exercise:

Bottom-Up Squats: (http://www.youtube.com/watch?v=Ul0FDRpD-Uw) 135x8; 225x8; 225x8 *30 seconds rest*
Seated Single Leg Curl: (http://www.youtube.com/watch?v=L223b6rXfhg) 45x8; 75x8; 120x8; 75x8; 45x8 (2 second hold) *no rest*
Single Leg Extensions: (http://www.youtube.com/watch?v=NWClMR0mupg) 60x8; 75x8; 90x8; 120x8 (no rest)



Seated Calve Raises: (http://www.youtube.com/watch?v=eFfob7rdSmA) 105x12; 105x12; 105x12; 105x12


*Pre workout meal*

Bread
2T Strawbery Cream Cheese


*Post workout meal*

White Rice
Curry


****Song of The Day****
abJYXY3mPjs
http://www.youtube.com/watch?v=abJYXY3mPjs


http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

My favorite song

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifChest, Triceps

"De load"

Date: 1/25/2010 2:30pm
Hours of Sleep: 9 hours
Duration: 30 minutes
Spotter: None
Personal Record: None



Exercise:

DB Flat Bench: (http://www.youtube.com/watch?v=JmBq8FVjJdo) 25x8; 35x8; 50x8; 85x8; 100x8-Dropset-85x8-Dropset-55x8 *20 seconds rest*
BB Incline Bench: (http://www.youtube.com/watch?v=BDUrdyoD-w4) 135x4; 135x2; 135x8; 135x3; Bar x10; Bar x10; Bar x 10 (Pause on Chest) *No rest*
Dips: (http://www.youtube.com/watch?v=5LKNXc2LkEE) BWx8; BWx8;
Pec Deck: (http://www.youtube.com/watch?v=Qr7dstCeYtw) 30x8; 30x8; 30x8; 30x8; 30x8; 80x8; 150x8; 30x8; 30x8 *No Rest*


*Pre workout meal*

None


*Post workout meal*

4 eggs



****Song of The Day****
iQEWS6yGF1M
http://www.youtube.com/watch?v=iQEWS6yGF1M
Pretty Nice

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Editing my hiking vid, will be up tonight.
Light today, tired from yesterday

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifBack, Biceps

"Scattering Art Forms"

http://i48.tinypic.com/23wnzoo.jpg

Date: 1/26/2010 8:40pm
Hours of Sleep: 3 hours
Duration: 40 minutes
Spotter: None
Personal Record: None

Exercise:

Pullups: (http://www.youtube.com/watch?v=tOOayJm7_78) BWx8; 30x5; BWx5 (Hang then pull) *20 seconds rest*
Seated Row: (http://www.youtube.com/watch?v=Xl7VzggkUlg) 90x8; 180x8; 110x8 (No Jerk) *No Rest*
Low Pull: (http://www.youtube.com/watch?v=rdAz7vVg8_s) 1plate+25lbs x8; 2plates x8; 2plates+25lbs x5 (Thumbless Grip) *No Rest*
High Pull: (http://www.youtube.com/watch?v=VuaWq1gR3xo) 1plate+25lbs x8; 1plate x8 (Thumbless Grip) *No Rest*
Wide Grip Pulldown: (http://www.youtube.com/watch?v=pIgbVO7Xy20) 110x8; 120x8; 180x8; 230x5; 240x5 (full stretch. Thumbless Grip) *No Rest*



DB Curl: (http://www.youtube.com/watch?v=Zq4G-QMRszc) 50x8; 55x5-Dropset-40x8-Dropset-30x8 (30 second rest)*Super Strict*



*Pre workout meal*

None


*Post workout meal*

White Rice
Bacon
Pork Chops


*****Song Of The Day*****
ezqAOI3L70o
http://www.youtube.com/watch?v=ezqAOI3L70o
I only like their old *****

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Flew through this workout

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifShoulders, Traps

"Stuck With That B*tch"

http://hphotos-snc3.fbcdn.net/hs176.snc3/20377_103311173030546_100000549909946_87892_3846858_n.jpg

Date: 1/27/2010 8:44pm
Hours of Sleep: 2 hours
Duration: 49 minutes
Spotter: None
Personal Record: Arnold Press: was:40x8, Now: 70x8 Up 30lbs in 60days

Exercise:

Standing Military Press: (http://www.youtube.com/watch?v=TIMeVwFOokc) 135x15; 135x12; 135x8 (Strict) *30 second rest*
Arnold Press: (http://www.youtube.com/watch?v=1jDQaC_tOK8) 25x8; 30x8; 40x8; 50x8; 55x8; 60x8; 70x8 (Strict) *40 second rest*
Lateral DB Raises: (http://www.youtube.com/watch?v=ZdUYtUdd5mE) 22.5x8; 20x8; 22.5x8 *30 Second Rest*



DB Shrugs: (http://www.youtube.com/watch?v=nI7Ce9hcrW0) 70x8; 80x8; 90x8 (2 second hold) *45 second rest*


*Pre workout meal*

Custard Pie


*Post workout meal*

pork butt sandwich
19oz Pasta


****Song of The Day****
JkW8CKecWK4
http://www.youtube.com/watch?v=JkW8CKecWK4
Good *****

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Mehh I'm sick so I couldn't go that heavy today :(
Tried the MP like bacon asked. I got 15 clean, couldn't breathe out my nose lol fuu
Haven't done Arnolds in a while

[Wolf-Baron]

***Current Measurements***
Shoulders: 52.2
Neck: 16.3
Forearms: 13.3
Arms: 16.7
Calves: 16.5
Legs: 24.7
Chest: 39 (nipple line)

Will check weight tonight

[Wolf-Baron]

Gt8ZtOD2v1w
http://www.youtube.com/watch?v=Gt8ZtOD2v1w

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifLegs, Calves, Abs

"Poltergeist"
http://i45.tinypic.com/oqd10n.jpg

Date: 1/28/2010 7:50pm
Hours of Sleep: 3 hours
Duration: 40 minutes
Spotter: None
Personal Record: Seated Calve Raises: was: 180x7, Now: 200x10 Up 20lbs in 25 days
Oblique Side Bends: was: 80x8, Now: 105x8 Up 25lbs in 25 days

Exercise:

Bottom-Up Squats: (http://www.youtube.com/watch?v=Ul0FDRpD-Uw) 135x8; 135x8; 135x8 *30 seconds rest*
Single Kneeling Leg Curl: (http://www.youtube.com/watch?v=mztaRfefang) 15x8; 50x8; 90x8; 90x8; 90x8 (2 second hold) *15 rest*
Seated Single Leg Curl: (http://www.youtube.com/watch?v=L223b6rXfhg) 45x8; 75x8; 105x8; 105x8 (2 second hold) *no rest*
Single Leg Extensions: (http://www.youtube.com/watch?v=NWClMR0mupg) 60x8; 90x8; 105x8; 105x8 (15 seconds rest)



Seated Calve Raises: (http://www.youtube.com/watch?v=eFfob7rdSmA) 45x12; 90x12; 105x12; 130x12; 165x12; 200x10 (30 seconds rest) *2 second hold*



Decline Crunches: (http://www.youtube.com/watch?v=QMKjemTa5Ig) BWx8; BWx8; BWx8
Oblique Side Bends: (http://www.youtube.com/watch?v=Ol69_qunf48) 45x8; 70x8; 90x8; 100x8; 105x8 (30 seconds rest)

*Pre workout meal*

None


*Post workout meal*

White Rice
Pork Butt
Mac & Cheese


****Song of The Day****
UX_M6xg9FlU
http://www.youtube.com/watch?v=UX_M6xg9FlU


http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

Getting serious now. Starting today :)

[Wolf-Baron]

http://www.getsmileyface.com/new/animal/9.gifUpper Body

"Weak"

http://www.get-results.ws/files/users/3/535CF04493A03063E040A8C0AC007347/farewell-poster-c12183202.jpg

Date: 1/30/2010 9:55pm
Hours of Sleep: 5 hours
Duration: 61 minutes
Spotter: None
Personal Record: None

Exercise:

BB Flat Bench: (http://www.youtube.com/watch?v=TQCgpOjNG-4) 135x8; 135x8; 135x8; 205x8; 225x5-Dropset-135x8 (Paused on chest) *20 second rest*
Smith Incline Bench: (http://www.youtube.com/watch?v=lkmCmxnXKLY) 135x8; 185x5; 205x1; 200x1 (Paused on chest) *20 second rest*
Dips: (http://www.youtube.com/watch?v=5LKNXc2LkEE) BWx8; BWx8; BWx8
Pec Deck: (http://www.youtube.com/watch?v=zZo-fuCJutI) 30x8; 60x8; 70x8 (slow and controlled)



Seated Military Press: (http://www.youtube.com/watch?v=XzzAcShDrnM) 135x8; 155x5 *No rest*



BB Curl: (http://www.youtube.com/watch?v=1isE5vaZztQ) 65x8; 65x8; 65x8 (Super Strict) *30 second rest*


*Pre workout meal*

None


*Post workout meal*

Oatmeal



****Song of The Day****
YnIBW-TDYbY
http://www.youtube.com/watch?v=YnIBW-TDYbY

http://www.getsmileyface.com/sm/animal/1118.gif-Notes-

I'm weaker on a smith machine.

[Wolf-Baron]

"Bury Me a G"


2-1-2010
http://i624.photobucket.com/albums/tt321/miscvilla/legs2010.jpg

2-1-2010
http://i624.photobucket.com/albums/tt321/miscvilla/ch.jpg

[borracho]

I checked out that progress vid in the pics section...pretty amazing progress you got going in here bud.

One question...I see the squats are in here but where are the DLs?!

[Wolf-Baron]

I checked out that progress vid in the pics section...pretty amazing progress you got going in here bud.

One question...I see the squats are in here but where are the DLs?!

I don't deadlift lol
I rackpull