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Nights
07-08-2002, 01:12 PM
Figured it's about time I started one of these things up. Mostly seeing as I'm changing over my program to wwb 2 routine.

History: Apprx. 1 year lifting
Stats ----
Weight: 168 pounds
Height: 5'11 (that hasn't changed)
Bodyfat: Apprx. 14ish. (will posts pictures to get opinions, or get tested -- no abs, but very little fat)

This part is for me, so whenever I'm feeling crappy about my lifts I can look back and see how far I've gone. These were the lifts on about a month or a little more into training.

3S flat barbell press
(105) 3, (95) 8, 9, 6
3S Incline db press
(30) 7, 7, 6
3S Flies
(20) 11 (25) -5
3S Skulls
(20) 10, 4 || (15) 4
3S Bar Pressdown
(70) 12, (80) 6, 5

3S wide grip chins
2, 1, 1.5
3S Lat Pulldowns
(80) 14, (90) 7, 5
3S T-bar Row
(70) - 6, 5, 5
3S Db curls
(25) - 17,(30) 6, (25) 11
3S Preachers curl
(50) 13, (55) 5, (50) 9

3S db military
(30) 10, 6, 4 || (25) 2
3S dumbbell side lateral
(15) 8, 8, 10
3S hammer strength press
(35) 9, (40)- 4 || (35) 2, 4
3S barbell shrugs
(135) 10, (185) 5, (155) 6
2S db shrugs
(45) 10, (50) - 6

3S Squat
(140) 4, (90) 12, (140) 2 || (90) - 8
3S leg extension
(87.5) 16, (100) 12, (112) - 13
3S leg curls
(80) 8, 4 || (70) 3, 8
3S calf raises
(330) 20, (370) -15, (390) - 15

Nights
07-08-2002, 01:18 PM
New routine started: Took a little pause off (went back home for holidays and didn't have a gym there.. and rep scheme is totally different.. so this was more or less just getting use to it)

Chest/Back
Dumbbell Incline Press
60(x2) - 10, 9
**new exercise for me.. didn't know what weight to chose (bench around 230 for 8)

Close Grip chins
BW - 11, 8

Flat db flies
30(x2)-17, 40-11|2 ( | means pause )
**also something i haven't done for a very long time. felt different (chest didn't seem to have been hit)

Deadlift
185 - 6|4, 6|4
**New exercise for me. While I have tried it a few times in the past, never really sure of form. Being very careful for now

Decline db bench press
60(x2)-11,7

t-bar row
90-14, 135-8
**find lower weight hits harder. .On old routine could do more then 135 without problem.. might just be a little more worn out

Nights
07-08-2002, 01:24 PM
Went out the night before (didn't get back till 4ish, and spent most of the night dancing or drinking. Lack of sleep (4 hours), but feel fine)

Squats:
135 - 23|7, 165-13|7
**Didn't really struggle too much on either, but doing 20 reps is new to me.. really got the heart racing though

leg press
360-17|5

leg extensions
295-14
**think those 20 rep sets have worn me out. struggled more then normal

hammie curl
100-6(knee--ski injury), 90-9

seat calf
110-25

standing calf
490-17|7

decline crunches
+10-15, 15, +25-7, 7
**did one extra set.. these normally hurt back more, but didn't this time. Set bench on a little steeper decline (maybe that's why?)

russian twist
75-10, 10

Nights
07-08-2002, 01:35 PM
Shoulder/Tris/Bis
First three exercises supersetted together
------------------------
Seated db press
55(x2) - 6, 6, 5

Standing db lateral
30(x2)-6, 6, 7

Front db raise
40(x2)-6, 6, 5
------------------------

inclined skulls
40(x2)-10
**uncomfie.. feel like i'll crush my head before i hit my tris.. switch to declines

declined skulls
40(x2)-5|35(x2)-2, 35-6
**drop weight next week. should be going for higher reps (9-11)

incline db curl
35(x2) - 10, 9
**..my bis are weak. i'm working on them but they don't respond too well

dips
+55-8, hurt to try
**right trap made a ripping sound and hurt on the top of the last rep and decided to hurt.. think i could have got a few more though.

hammer curls
35(x2)-10,10

Nights
07-08-2002, 01:43 PM
Ok.. right now i'm going through a short cutting phase (or trying to), to get what little fat I have off me. Looking at the lifts I've got, and even how little I've really progressed in a year, I'm thinking it's time I learnt how to bulk. I haven't been paying that much attention to diet (trying to eat clean, and get more then I was before), but I don't think throughout the year I was ever really getting that much (weight is the same.. and while my body looks totally different (leaner, more muscular), I think I could have done better). So, I'll get use to the new exercises and routine while I'm doing my cut (let my mind adjust) I'll start a bulk in time for winter/clothes that can hid the fat i'm afraid to get.

Ooh, and I know I'm weak. Shuttup about it.

Nights
07-09-2002, 11:00 AM
Ok, second week of chest/back. Shoulder felt horrible when I first woke up this morning, but I stretched it out, rubbed some tiger balm on it and it didn't seem to affect my lifts at all. Which is good, was kinda worried I'd hurt myself more.

Dumbbell Incline Press
65(x2)-8, 60(x2)-10
**try again at 65 next week, should be able to do it easy

Close Grip chins
BW - 14, 10
**time to add weight to myself. I'll feel like a pansy with a five pounder strapped on, but ooh well. Progression and all that.

Flat db flies
45(x2)-11|4, 50(x2)-9|1

Deadlift
190 - 5|6, 195-6|4
**pauses on deadlift are to switch grip.. really need to make that stronger as it's slipping near the end

Decline db bench press
65(x2)-11, 70(x2)-5
**second set the person grabbed the weight from the spotter wrong.. kinda hurt the wrist after a little while, and didn't feel like asking again

t-bar row
90-15, 135-9|2
**think i'm going to keep this scheme for t-bar. 15 rep and then an 11

Nights
07-11-2002, 11:01 AM
Squat
185-12|6|2
**rests were to catch my breath/adjust bar.. max of 10s pause

Leg press
380-15|5

extensions
290-13|3
**it burns.. god it burns...

hammie curl
100-9, 7||90-2
** || indicates the time it takes to move the pin

seated calf
110-24
**forgot to go up weight. could have done more, but I hate it when I can't get out of that thing

standing calf
500-20|9

decline crunches
25-11, 9, 30-9, 7

russian twist
80-12, 12

Weight: 167 -- Got the vague impression of my top two sets of abs coming through (visible perfectly if I bend forward or stick them out). Bring all of them out, then it's time to get big and strong.

PS: Following a diet sucks.

Nights
07-13-2002, 12:03 PM
First three exercises supersetted together
------------------------
Seated db press
55(x2) - 7, 8, 6
**shoulder was kinda bugging me, but not enough to cause any real discomfort

Standing db lateral
30(x2)-7, 6, 25-7

Front db raise
40(x2)-7, 6, 4
------------------------

declined skulls
30(x2)-9,7
**for some reason I've always enjoyed seeing how many I could do before i hit my head

incline db curl
40(x2) - 5||35-6, 7|4
**seconds sets pause lasted longer. someone asked me something

dips
bw-3
**shoulder still hurt from last week.. wasn't stupid enough to try adding weight, and doing it at bw does nothing

cable pulldown (think that's what their called.. rope, pull down and out so hands go to hips)
80-15, 90-7|3

hammer curls
35(x2)-8, 6||30(x2)-3
**got this odd feeling my count was wrong last week (seeing as I filled it in at home an hour later.. if I did 2 sets of 9 then, I must be dropping this week

weight: 165
diet: good yesterday.. missed one meal and tossed in some ice cream instead (went out after work to DQ.. and I ran my ass off at work all day, so I'm sure I got some cardio to make up for those extra carbs)

Nights
07-14-2002, 12:16 PM
Skipped my rest days (or two rest days that I was planning on putting between shoulders/tri/bis and chest/back..) because brother came home and wanted to hit the gym. Don't think it made too much a difference though.

Dumbbell Incline Press
65(x2)-9, 65(x2)-9
**went up the one rep and the weight on the second set.. was hoping for a little more then that

Close Grip chins
BW+10 - 9|1, 8|1

Flat db flies
55(x2)-9, 6|3
**shoulder almost gave (went a little too deep) on the second set. That's why the pause.

RANT: When there is only one deadlift station in the gym, you should not be using it for shrugs.. and you should also not be going back and forth from that and the smith squat machine.. and talking endlessly while you stand in the deadlift station.. and making sure that nobody else can use it. Waited maybe ten minutes for that couple. Used the squat rack after another idiot (commander squat) who was doing 9 sets of 15 finally decided he was done

Deadlift
200 - 5|6, 205-10
**second set was done putting the weight on the floor and resetting my form each time. pretty sure my form was getting messed otherwise (and that debate on deadlifts gave me the idea)

Decline bb bench press
135-13, 155-8(+?)
**weird doing it with the barbell now. think i did more then 8 on the second set, but I'm not sure. I remember saying 8 though.. but i remember doing more..

t-bar row
100-17(not failure), 145-9
**if that scrawny gym worker that looks like he hasn't seen a weight in his entire life stares at me again, i'm going to kill him. think he was going to say something, then thought better of it.

Diet is good. Only thing I cheated on yesterday was a small ceasar salad (maybe one cup), and that's because I went out for suppers at someones place (forgot I wasn't eating when I agreed) and was trying to make them happy. Don't think it worked.

Mood: Bitchy. Gym is normally my happy place and people tried to ruin it for me today. And last night got to me too. And the damn heat. I'm Canadian, for gods' sake, where's the snow?

Nights
07-16-2002, 08:26 PM
Squat
205-10|5|4
**I like these.

Leg press
410-22

extensions
305-14
**it burns.. god it burns...

hammie curl
100-7 (knee), 6||90-2
** hate these. I make progress one week, then next week my knee screws up.

standing calf
515-25
**started with standing, just because someone was in the seated.

seated calf
55-23
**same weight, but did them second.. went down one rep, though

decline crunches
45-14, 55-11, 60-7
**placing hands on both side of the db.. takes emphasis off my back. feel it in the abs a whole lot more

russian twist
80-13, 15

Note: All weights/reps are up (except for hammie curls and seated calf).. training partner is back, so maybe he deserves the credit. Or it could be the abundance of carbs today.

Diet: Was going for a refeed day, but scrapped the idea and just cheated hardcore. Gummi bears, slice of pizza, perogies, a fajitia.. probably popcorn at the movie tonight.. (ooh, and chicken and eggs throughout. had to keep some form of protein)

Life: Went out with my x tonight, the one who I was going to try to be friends with (hopefully that works). Anyways, she's been house sitting a friends place since we broke up, and because of the dog has to be there constantly. Takes her two hours busing to get to work.. her friends lives are going all fucked up.. makes me feel kinda bad for thinking she just didn't want to see me. She's totally burnt out. Think getting out did her some good, but still she needs to get away from everything. That's just my note. Pretty sure nobody reads this.

Size: had someone ask me at school if I stopped working out during the break, because my arms were smaller. I suppose it's expected during a cut, but damn that hurt. I felt weak.

Nights
07-18-2002, 10:16 PM
STB
First three exercises supersetted together
------------------------
Seated db press
60(x2) - 7, 7, 6
**shoulder problem still there. not uncomfortable enough that i had to stop though, but still there.

Standing db lateral
30(x2)-7, 7, 3||25-5

Front db raise
40(x2)-8, 6, 5
------------------------
**upped weight on seated db press, don't think i'm high enough to try for the lateral or front yet, though


declined skulls
35(x2)-9, 6||30-3
**up five pounds (each side)

incline db curl
40(x2) - 7|1, 6||30-3
**up reps on first and weight on second

dips
**still not stupid enough to try again.. not yet

cable pulldown
100-12, 110-7||100-1
**second set sorta finished me off

hammer curls
35(x2)-9, 8
**up reps. still don't think i got enough to try weight next week, but we'll see how i feel then

diet: to the letter yesterday, cheated a little today. was out of chicken, so got a chicken burger at the cafeteria at school (upped carbs from salad with chicken breast) and had a bit of rice during work instead of whole wheat bread. Nothing serious, probably burnt it off running around at work all day.

note: still find it weird i'm gaining strength despite the lose of weight. i have way less energy then normal due to the cut carbs, but i think i wasn't getting enough protein before. body may be liking this.

Nights
07-20-2002, 12:59 PM
Chest/Back
Dumbbell Incline Press
65(x2)-12|2, 65(x2)-8|2
**next week were going up. wish i had some 2.5 pound magnets for the dbs.

Close Grip chins
BW+15 - 8|2, 6|1
**not sure if that's up or down from last week. second set definitely is, first set is up though

Flat db flies
55(x2)-11, 9

Deadlift
225 - 10, 245-9
**doing the regrip between sets deal (why weight is up).. takes a lot longer, but I think I feel it better. Grip still started to slip on the second set.

Decline bb bench press
155-11, 9
**tris really feel this.. not sure if chest is getting hit nearly as well.

t-bar row
135-14|2, 160-7|2

Diet: Went out drinking yesterday.. pretty sure that screwed it up. Got way too wasted (low cals throughout the day probably didn't help me out). Puked some of those calories out though.. made me feel a whole lot better.

Weight: Not sure if I should count this.. not sure if fluids lost drinking would be made up by the water i drank this morning and during the workout but -- 163. Strength is still going up though, so I'm not worried about how the pounds are falling. I look smaller, but more defined now so.. I don't know if I'm losing muscle or not.

Hellrazor
07-20-2002, 02:51 PM
Hey I`m reading, hehe.

Nights
07-20-2002, 09:46 PM
Hey, Hellrazor.. say something inspiration next time you're reading.

Hellrazor
07-22-2002, 04:25 PM
ok, erm.....good luck with your training, you seem to be doing well, will that do?

Nights
07-23-2002, 04:29 PM
That'll do Hellrazor. That'll do.

Leg day
Squats
225-11 || 205-11
**maybe a 20 pound leap from last week was a bit high.. had to try it though. Took maybe 10 seconds to switch the weight.

Leg press
215 - 16|4

extension
315-13, 305-8||295-2
**second set just... fell. Quads burned like fire, and I couldn't move the thing

leg curl
100-9, 7|2ish
**not sure if I got the last one or not. vision wavering fun

seated calf raises
120 - 24
**my spotter (weird to have one on this, but otherwise I can't put the handle back up) was getting ready to grab it after 7 or so. I had fun doing the rest after telling him not to.

standing calf raise
525 - 22
**painful as hell. had someone say "damn you push a lot of weight". Too bad it's my calves that do it.

decline crunches
60-15, 12, 10
**cute girl came in with the nicest abs. Hard to concentrate on working my own. Wearing a cut off white shirt, and the shortest, tightest shorts possible. She knew what she was doing to all of us there.

russian twist
80-16, 85-13

DIET: Yesterday was my cheat day. A really bad cheat day. Breakfast as normal, then heaping plate of chicken fried rice, ginger beef and sweet and sour pork, 1.5 small pizzas, medium blizzard, 10 chicken wings.. Woke up this morning weighing 4 pounds more then I normally do in the morning. Abs are almost hidden because of this. Don't think I'll go that extreme again.

NOTE: Went rock climbing (beginners course) yesterday. Think this is something I could get into. Only got in 5 or so runs, but it was definitely fun. Lost my workout partner. Don't really care, other then the fact it was one of the few things I got to do with my brother, really. He wanted to bring someone else in (friend of both of ours), and I told him there's no way I would train with two others, and told him I'd go alone. Oh well, Faber (the friend) will definitely benefit from having someone help him out.

Nights
07-26-2002, 04:21 PM
STB
First three exercises supersetted together
------------------------
Seated db press
60(x2) - 8, 7, 5
**Up first set, tied second, down the third. Would have gone up to 65s, but the person upping me decided to give me some lecture about how it was too much weight for me if I had to get someone to help up. So I dropped weight, told him to ******* do it, and then did 9 (last one he touched my elbow.. I'm not counting it) to prove him wrong
**Had the person that spotted me for 2nd and 3rd sets tell me I was moving a lot of weight. Made me feel better after the first dumb ****.

Standing db lateral
30(x2)-6, 6, 6
**down from last week. did them cleaner, though

Front db raise
45(x2)-6, 40-6, 6
**upped weight on first set. wasn't going to make it for the rest
------------------------

declined skulls
40(x2)-5||35-3, 6||30-3
**not really progressing on these. tried to up weight but didn't quite work

incline db curl
40(x2) - 9, 8
**up reps on both.

cable pulldown
110-9, 100-7|3

hammer curls (doing towards body.. don't think i'll continue this way)
35-9 6, 8
**9 6 (right arm, left arm).. didn't know the strength difference was so bad there.

NOTE: Bad day at the gym. Felt weaker then normal. Think more mental then anything else.

Cutting ends today. Horrible diet yesterday, missed meals which isn't good when I'm low enough on cals.

Roughriders lost against the Stamps.. shitty. Skipped work to see the game (got the invite from Joanne like an hour before I should have gone in). Still had fun cheering against the home team.

Weight: 159. Abs showing -- nicely. I'm going to hate losing them.

Nights
07-28-2002, 11:26 AM
Chest/Back
Dumbbell Incline Press
70(x2)-10, 9
**first set had to quit because my wrists were hurting.

Close Grip chins
BW+15 - 7|2, +10-6|3
**thinking that's down from last week.

Flat db flies
60(x2)-10, 8
**upped weight. i like it.

Deadlift
265 - 10, 6||245-3
**was struggling with these, but did them nice. got a new bb at the gym, that's got all it's grip still there.. helps from slipping
**and my butt is feeling these now

Decline bb bench press
165-7|3, 8|3
**tris didn't burn out this time, or feel the blunt of it today. just sorta failed, so i'm blaming the chest

t-bar row
145-12|2, 160-9
**upped weight a bit on the first set, but stayed the same the second. deadlifts did more damage on me then last week, i think.

Diet: New plan is to make sure I get enough protein and fat (follow cutting diet for that) and just add in carbs on various meals. Be a little high one day, low the next.. we'll find out how it works out. Might have to follow a stricter one, but I'm hoping not.

Whatever: Lack of sleep yesterday (went out to the peelers with a few friends.. was so damn tired I almost didn't make it there, and was still falling asleep when there). Head was pounding yesterday.. think it might have been the sudden lack of xenadrine in my system (but I'm not a doctor.. i don't know)... And I definitely hit shoulders/tri/bis last workout. Damn, I'm still sore.

Nights
08-04-2002, 11:48 AM
Been lazy on posting these, so I'll catch up now

Leg day
Squats
225-11 || 205-9
**tried again for the 225, and failed.. did the same amount of reps with it, then lost 2 when I dropped weight. Just didn't have the same.. motivation.. I guess.

Leg press
440 - 21
**up ten pounds and 1 rep. Last week accidently put the weight on one side down, not both. We'll have to change that.

extension
320-10
**realized I was only doing one set of these things. Didn't go for the fifteen (caved)

leg curl
100-10, 8||90-1
**hate these with my knee. Really, really hate these.

standing calf raises
525 - 27
**did standing first this week, went up 5 reps (not sure if that counts because I normally do seated first)

seated calf raise
110 - 23
**down weight and reps (done second)

decline crunches
65-16, 75-12, 10

russian twist
85-13, 13

Nights
08-04-2002, 11:56 AM
STB
First three exercises supersetted together
------------------------
Seated db press
65(x2) - 6, 60-6

Standing db lateral
30(x2)-6, 6

Front db raise
45(x2)-5, 40-6
------------------------
**same weight and reps as last week, except went up (weight) on first seated db press. Dropped one of the sets (last set is always.. iffy form and such). Forearm and grip were burning today. Couldn't unflex my forearm once this was done.

declined skulls
35-9.9
**went back down on weight (didn't try 40s again). Going to get up to 12 or so before I try to up it.

incline db curl
45(x2) - 3||40-4, 7
**tried to up weight on the first set.. failed. Second set went down one rep.

cable pulldown
110-11, 100-8

hammer curls (away from body like normal)
35(x2)-9,7
**feel this better then towards the body, but still don't feel anything in my bis.. they just give. No pain, I fight for the last two or three reps.. then it doesn't go up again.

Nights
08-04-2002, 12:04 PM
Chest/Back
Dumbbell Incline Press
75(x2)-8|2, 7|2
**up weight, reps about the same. I like.

Close Grip chins
BW+15 - 8|2, +10-6|1
**up one rep on the first, lost two on the second.

Flat db flies
65(x2)-5||60(x2)-2, 8
**upped weight on the first set. Wasn't ready for it yet. Same reps as last week on second set.

Deadlift
275 - 10, 2||245-8
**these were hurting.. dropped second set, just because I was going to lose form if I continue on with same weight. Finished me off though. Lost a lot of skin on my hands from gripping it. I love the new bar (no slipping), but it cuts deep.

Decline bb bench press
175-10|2, 8|2
**up weight and reps. try again next week.

t-bar row
145-12|4, 160-6|2
**reps went up on the first set (2) but down 1 on the last.

Diet: Been good except for yesterday. Went to a birthday party (kids) in the morning, woke up late so no breakfast.., snacked on peanut butter and crackers.. i should feel bad.

Life: Confusing as always. Not sure if I'm falling for a friend, x is telling me she misses me (she finally told a friend to stop running her life, which is the reason why we split (he said "Keep seeing him, you lose me as a friend").. still don't respect her, so I don't know why I even care. Least she's trying), hanging out with another friend who has admitted feelings for me, and who's x boyfriend (she just dumped after 1 1/2 year this weekend) blamed me.. Make sense of all that?

Ooh, and I want to go home. Was talking to someone from back there, and found out I still am missed. And I think I need to get away again.

Nights
08-06-2002, 01:32 PM
Skipping legs this week. I figure the 3 hour climb up a mountain yesterday was good enough exercise for it, and I'm having a hard time finding any free moments (work and school kicked in a little hard).

Had fun climbing yesterday. You take someone like me, raised in the praries, and take them out climbing/hiking and it's a little different from the norm. Fraid to say that my year at the gym doesn't mean I can climb better then the people I was with. Their smaller and weaker, but least they can breath catch their breath.

Oh well. Got to the top. Stared down at the world below, and then had to climb back down again. Kinda pointless when you think about it.

Nights
08-11-2002, 12:24 PM
STB
First three exercises supersetted together
------------------------
standing military press
110- 8, 130-4||110-3
**switched to an actual adjustable bar, didn't know how much it weighted which is why i've got the weird weights. would have gone down to 120, but didn't have time when I was rushing

Standing db lateral
30(x2)-8, 6

Front db raise
45(x2)-6, 2||40-4
------------------------
**went up a little bit, I think. Not sure how much a difference doing military is going to be, but least I don't need to rely on strangers for an up.

declined skulls
35(x2)-12|2, 40-7||35-2
**up weight and reps on both sets

incline db curl
45(x2) - 6||40(x2)-3, 9(?)
**not quite ready for upping weight yet, but I'll keep trying. Did these besides the bigger bastard at my gym. Felt small and weak. Whatever.

kickbacks (just to be different)
35(x2)-13, 40(x2)-14
**that doesn't make much sense.. upped weight and reps on second set. i wanna go back to doing dips, but still scared after the shoulder thing.

hammer curls
40(x2)-2||35(x2)-6,8
**i'd say i'm not ready for upping the weight on this, by any means. We'll get to 15 reps or so on 35 before I try again.

Nights
08-11-2002, 12:31 PM
Chest/Back
Dumbbell Incline Press
80(x2)-8||75(x2)-2, 8|2
**up weight first set, reps about the same.

Close Grip chins
BW+15 - 9|(2/3?), +15-5|2|1
**never know what to think on these.

Flat db flies
65(x2)-8|2, 8|1
**weight went up and stayed. all good

pulldowns (normally deads.. i feel like a bitch)
110 - 19, 130-9, 120-12
**back was already sore to start (which is why i didn't do deadlifts, because when I did a warmup, it felt like.. pinching, or something). Still felt weak watching my brother do them behind me when I did these things. Horrible.

Decline bb bench press
185(x2)-9|3, 9|2
**weight went up, and reps did too. Not bad.

t-bar row
155-9|4, 8|3
**weight up on the first set, but reps down. Kept same weight for the second set.

Life: Wish I knew what was going on. Part of me just wishes people would leave me alone. Maybe their right, and I do push away.. maybe I wouldn't if they didn't expect more from me then I was willing to give.

Nights
08-17-2002, 08:35 AM
Legs
Squats
225-22
**...didn't expect that. being stuck at this weight for a while (getting 11 reps) and then this. Was almost easy too. Not really, though.

Leg press
470 - 22
**up thirty pounds.. maybe hiking did me good.. or the missed leg workout last week gave me time to recoup.

extension
320-10||295-1
**same as last week. guess i can't go up on everything.

leg curl
100-10, 9||90-1
**one rep on the second set. that's all.

standing calf raises
530 - 25
**little bit more weight, nothing big.

seated calf raise
120 - ???
**forgot to write it down. pretty sure it was around that 22 mark

decline crunches
90-13, 13, 13

russian twist
90-15, 14

Nights
08-17-2002, 08:43 AM
Didn't have my book with me this time, so didn't know what weights/reps I was doing last week. Played around a little bit.

STB
First three exercises supersetted together
------------------------
seated oh press (bb)
135- 6, 125-8
**was shaky on the first set. never done these before

Standing db lateral
30(x2)-(8-10?), 35-6

Front db raise
45(x2)-6, 4||40-4
------------------------
**same as always on these things.. up a little bit, but nothing massive.

*flat* skulls
35(x2)-11|3, 40-6||35-1
**little more reps on the first, and one less on the second. not sure how much not being declined played a role though.

incline db curl
40(x2) - 10|1, 8||35-1
**felt these like a sonofabitch.. which is weird, normally my bis just fail. these burnt, struggled, then failed. Started with less weight then normal.

pulldowns
120-9, 100-10
**first set really wasn't going all the way up (was going through the motion of the where the hands start seperating and tris really come into it, but not going full range..). Second set decided to change that.

hammer curls
35(x2)-(11-12?), 6||30-6
**damnit.

Life: Who give a damn.

Nights
08-21-2002, 11:33 PM
This was a double workout day. Missed chest and back on sunday because I decided to go out. Could have gone in the morning (4 hours sleep) but didn't feel quite awake, and I had to drive a friend home. So I crashed. Anyways, chest/back was done after dinner and legs at supper time. 3-4 hours rest between the two.

Chest/Back
Dumbbell Incline Press
80(x2)-7|2, 4|2
**didn't have those wrist guard things on. felt wrong.

Close Grip chins
BW+20 - 10, 6|2
**little bit better then last week.

Flat db flies
65(x2)-8|1, 6|2
**no progression. lacking intensity

goodmornings (sorta -- hanging superman position, bending at the waist then straightening up again..)
70-20, 80-15

**felt these in the lower back.. didn't do deadlifts because of legs in the afternoon (squats and deads same day seemed a bad idea, and I chose to do squats)

Decline bb bench press
185-11, 8
**struggled. down reps from last time

t-bar row
160-11, 170-9
**up weights and not bad reps.

Nights
08-21-2002, 11:45 PM
This is done 3-4 hours after chest/back (see above). Luckily got in a fight with my roomie/brothers girlfriend right before about people in the gym that go for no other reason then going, and use pansy ass weights that they don't struggle on. Started with nothing more then mentioning that the girl I was helping train is improving in strength but is still weak (bench press the bar only).

I believe the word maintaining or "toning" were used by her. I still don't understand it. Got me half fired up again anyways.

Legs
Squats 225-12
**figured that doing back before this was a bad idea. Without rest switched to leg press, because I figured I didn't need to hurt myself.

Leg Press
500-24*, 520-17|3
**That first set was done with maybe a minute rest after the squat. I had to stop maybe two/three times to catch my breath but I had to keep going. To say the least, both sets up in weight.

Leg extension
320-10|4
**up reps from last time. Four I think

leg curl
105-5||100-5, 5|0
**tiny bit up first set, complete death on the second. Don't know why, just happened.

seated calf raises
130 - 20|5
**more weight (10 pounds), but before standing this week

standing calf raise
535 - 16|4|3
**up five pounds.. but damn were these harder after seated. Calves were shaking.. and burning.

decline crunches
95-15, 100-10, 8
**felt nice

russian twist
95-15, 13
**didn't feel nice at all. grip started slipping bad at the end. almost dropped it twice with both left and right (had to put it down, reset grip).

Life: Today was good and bad. Spent half an hour at the heavy bag working it out. Had a good day at work, talking with people and doing nothing. Kinda rollercoasterish which is odd for me. Normally I'm neither up nor down.

Hellrazor
08-22-2002, 03:50 PM
Nights I`m having a little trouble understanding ur weights/reps, theres + and - and / allover the shop, most are allright just some of them.

Nights
08-22-2002, 04:32 PM
Ok, basic users guide for reading my journal:

| -- use to indicate a break was taken. These breaks are just enough time to readjust my grip, stretch, or do some small insignificant thing such as catching my breath. Maybe 30s in time.

|| -- indicates a drop in weight, and a break long enough to remove/change whatever weight I'm currently doing so I can get the rep range I'm after.

+ or - -- when these are used (normally after rep count) it indicates that I'm unsure of how many I did. Normally when i forget to count, I put down a number that I know I did for certain. For example, if I think I got 10ish, then chances are I'll put down a 8 or so, and include the + sign to show I probably did more. When both signs are used together, it means I forgot to write it down, and I'm guessing when I'm filling it out hours later.

Now, what do you mean your having trouble understanding my weights? Probably cause I forget to put (x2) when using db occassionally. I'll go fix that. (Oh, and in those cases, the weight mentioned before the x2 is the weight of one of the dbs. Not both combined). Otherwise, it's weight of bar, and weights combined.

Nights
08-27-2002, 11:04 PM
STB
First three exercises supersetted together
------------------------
seated oh press (bb)
135- 6, 6
**nice and smooth on these now. struggled, but not nearly as much movement

Standing db lateral
35(x2)-8, 30-8
**didn't think i'd be able to cut it on the second set. have a habit of failing on it

Front db raise
45(x2)-6, 6
------------------------

decline skulls
40(x2)-7||35(x2)-4 40(x2)-7|2
**last week did these flat. not sure if I progressed or not.

incline db curl
40(x2) - 9|4, 9|3
**up in reps. bis are slowly going to get stronger.

close grip bench (because I had spotters, and I'm missing this exercise)
135-10|3, 155-8||135-3
**found out this, after shoulder work, is not a good idea

hammer curls
35(x2)-10|3, 7
**up a bit. same as always on these.

Nights
08-27-2002, 11:11 PM
Ok, this is where it get confusing. Instead of doing chest/back like always on this, decided that we'd do that on a weekday, so our other training partner can get it instead of shoulders/tris/bis. Might as well hit him with the big exercises. He can do those without us, right? So, with a few days of rest, we repeat the workout we just did..

STB
First three exercises supersetted together
------------------------
db press
65(x2)- 7, 6
**wasn't sure what weight to do with these (having done bb lately). Seeing as I have a upper now, might as well go back to these though.

Standing db lateral
35(x2)-7, 30-7
**these went down. think db press takes more out of me.

Front db raise
45(x2)-6, 7
------------------------

decline skulls
40(x2)-10, 8|1
**slowly.

incline db curl
45(x2) - 6|1||40(x2)-3, 40-5
**tried more weight (didn't get it as you might see), but completely burned bis trying for it.

pulldowns
110-10|2, 7|2(+)
**much better then close grip

hammer curls
40(x2)-8|1, 4||35(x2)-2
**finally got the next weight for the first set. was almost easy.

Nights
08-27-2002, 11:20 PM
Ok, would normally do legs today, but because I work thursday, and this needs a spotter (for three exercises), decided to do it on a day that I was training with people. Legs will be done in its place on thursday.

Chest/Back
Dumbbell Incline Press
85(x2)-4||80(x2)-3|2, 6|2
**tried for upping weight, didn't quite get it. try again next week.

Close Grip chins
BW+25 - 8|2, 8
**up five pounds, reps about the same.

Flat db flies
70(x2)-8, 65(x2)-10
**much better. not quite at the 70 level yet, but getting there.

deadlifts
255-10, practice (less weight, lots of reps)
**finally got to do deadlifts again (missed two weeks because of the fact back hurt and then was doing legs same day as this workout.. so skipped this). First set went easy, no strain.. needed more weight. But one of the people in the gym (powerlifter) came over and gave me points on my form. Practiced that with him and skipped second set. Was rounding my back a little on the way down (thought it was straight). Learning to stick my butt out more, and all that.

Decline bb bench press
195-13, 205-7|2
**Really don't know how I got this gain. Longer time on deadlift so chest was probably nice and healed.. but still. 20 pounds from last time.

t-bar row
180-7||160-3, 175-8
**upped the weight. less back pain from missing set of deadlifts. Strange, but I'm feeling back more tonight (5 hours later when I'm writing this) then normal.

Life: All is good again.

Nights
08-31-2002, 12:19 PM
Legs
Squats 245-14||225-7
**back, weirdly enough, was hurting through these. Think I should have warmed up a little bit more, but I was in a rush

Leg Press
520-14||500-4
**down weight and reps from last week, but last week I didn't do a full set of squats before.

Leg extension
320-12|4
**up 2 reps. up weight next week

leg curl
100-10|3, ?
**should have put the five on it. slow as always, but this time it wasn't behind my knee hurting. maybe i'm healing up.

seated calf raises
140 - 24
**i like these. they hurt, alot, but least it's not the same pain as the rest of legs.

standing calf raise
545 - 25
**lot easier then last time.

decline crunches
95-14, 110-13, 12

russian twist
105-12, ?
**grip. again. started slipping only half way through it all.

Life: Had my first sparring match after all this. Fighting someone that's been into kickboxing for the last year or so. Not use to someone kicking yet. Got in a few, but for the most part, got walked over. Apparently, I've got a good guard seeing as I leave only a little tiny section of my chest open.

Then again, I was kicked in the head a few too many times, and got launched back about four steps after he showed me that one spot of my chest that I didn't block. All in all, it was fun. One of the people watching thought I was crazy, cause I was smiling the entire time.