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View Full Version : What the hell !!! I'll have a JOURNAL ! :)



Assassinator
07-19-2002, 11:54 AM
Sup everyone.
My name is Alon.
I am 16 10 months old, i am South African and immigrated to Israel 2 years ago. I began working out 10 days before I turned 16. I have become addicted and love it.

My stats :
Weight : 73 Kg (160 lbs)
Height : 5'8
Biceps : 15.2"
Forearm : 13.4"
Chest : 42-43"
Waist : 31"

A few lifting stats : These are my CURRENT heaviest lifts

Bench : 90 KG (200 lbs) X 4
Flat DB Press : 30 KG (68 lbs) X 6-9
Squat : 85 KG (187 lbs) X 8 ---- My new record done today
EZ Bar Preacher Curls : 52 KG (116 lbs) X 8
Seated Rows : 90 KG (200 lbs) x 10
Military Press : 65 KG (143 lbs) X 6
Skull Crushers : 45 KG (100 lbs) X 7
Pulldowns : 80 KG (176 lbs) X 10
1 Hand DB Rows : 40 KG (88 lbs) X 10-12


My SPLIT :

Sunday:

Chest
Biceps
Forearms
abs

Monday :

Shoulders
Triceps

Tuesday :

Cardio

Wednesday :

Back
Abs

Thursday :

Cardio (Depends if I am in the mood, if not REST !!!)

Friday : (Best for last)

Legs

Saterday :

REST

Assassinator
07-19-2002, 12:11 PM
Today was a Leg day.

I usually start off with 4 sets of Leg Extensions, but i was so anxious I just wanted to Squat.

One of the biggest guys at the gym was there, also doing his Legs, and whenever he is there I always reach a new record in my lifts, for example my 200 Lbs bench.

Squat :

35 KG (77 Lbs ) X 15 ----- WARMUP
Set 1 : 55 Kg (121 Lbs) x 10
Set 2 : 65 kg (143 Lbs ) X 10
Set 3 : 75 Kg (165 Lbs) X 9
Set 4 : 85 Kg (187 Lbs) X 8 -- MY NEW RECORD.

After my squats I was like **** and my muscles were shinning, I love my NATURAL body oil , MY SWEAT !! :)

I then did standing Calf Raises on the SMITHY

Set 1 : 75 Kg (165 Lbs) X 12
Set 2 : 80 Kg (176 Lbs) X 12
Set 3 : 90 Kg (200 Lbs) x 11
Set 4 : 95 Kg (210 Lbs) x 10

I then did a few Sitting Leg Curls for the Hamstrings.

Set 1 : 60 Kg (132 Lbs) x 12
Set 2 : 70 Kg (154 Lbs) x 12
Set 3 : 74 Kg (164 Lbs) x 12

I was dead after this work out .....
I had to walk home in the boiling heat and I was sore.
I had to quickly get home, eat, shave, ****, and get to work.
I am a waiter, and today was a tuff day, stannding on my feet for 3 straight hours was tuff especially after squats.


Anyway ..... Tomorrow is my rest day, BUT I AM WORKING 8 HOURS TOMORROW !!! .... hahaha, rest ... plz ....

I wont get more than 5 hours sleep tonight, because I must be up by 7 AM for work.

I am looking foward to my Chest routine on Sunday, I am doing a new REP Scheme for a change, 5 x 5.

Assassinator
07-19-2002, 02:10 PM
...

Black_Curtain
07-20-2002, 06:12 AM
Good work Alon :D

This dude has some awsome strength for a 16y\o.

Assassinator
07-20-2002, 08:14 AM
Thanks :)

Today just as i thaught, I had 5 hours sleep, worked for 7 hours, and then took a few spins in the parking lot with my moms car (I dont have my license yet). Drank enough water today, Had nice chicken and I'm hoping on having a nice juicy steak for tonight.

My legs are so fucken sore, its worse than last week, I HATE IT !
I have to use my legs all the time, you know ....

Tomorrow is chest day and I will try to go over my record of 90 kG (200 lbs). If i do... You guys are in for a long post .... :)

Assassinator
07-21-2002, 03:34 AM
Today is chest day !!! I think i will go to gym at 7 pm, not inthe afternoon, today I passed an Eye test for my drivers License, I thaught i would have some trouble, because my eyes arent perfect.

My legs are still killing me !!! :(
My steak is awaiting me ... gotta go.

Mystic Eric
07-21-2002, 03:38 AM
Holy ****. 115 pound curls???

Assassinator
07-21-2002, 03:44 AM
Today im going for ......

121 lbs

Last week i managed 21 KG a side, this week i will try 22 KG a side.

Silverback
07-21-2002, 03:46 AM
woah, thats some curling Alon, you sound pretty well built, although you give no info on legs, what are they like?

keep going bro, you seem to have alot of potential.

Assassinator
07-21-2002, 03:49 AM
This is what I am gonna do today .

5 x 5 Flat bench
up to 200 lbs

5 x 5 Incline DB PRESS
66 lbs dums

3 x 10 Decline Flyes (Never done decline before)
46 lbs dums

This is my shock routine for chest. Thats why I am doing 5 x 5 and delcine flyes.

Biceps :

Up to 121 lbs EZ BAR Curls

I think I will do 10, 8 , 7, 6


Standing Hammer Curls

44 lbs dums
3 x 10

Incline Alternating Curls

38 lbs dums
3 x 10

Forearm :

4 sets
Barbell Curls

I will need to skip abs today, because i cant really bend my legs a lot.

Assassinator
07-21-2002, 03:53 AM
Coz they little Legs BIG RON :(

23.5" Quads, My max for squats is 85 KG for 8 reps

They dont look out of proportion with my upper body, but i think i would look much better if they were about 25-26"

They will get bigger, muscles that have never been worked on before WELL , tend to develop quickly, like my traps.
I never trained them well, 1 month of heavy barbelland dumbell shrugs with perfect form got them popping up.

I must go now, 5 minutes i got a dirving lesson.

Assassinator
07-21-2002, 04:54 AM
I had a fun lesson :)
Here in israel you must have about 30 lessons before a TEST.
Im on my 10th , its so fucken easy.
The teacher tells me to take it slow and easy, **** MAN .. I WANNA FLY, not go slow.

Assassinator
07-21-2002, 11:42 AM
IM BACK !!!!!!!!!!!

I DID IT !!!

205 LBS bench !!!
5 X 5 rep scheme went quite well.
I even did 1 rep more with the inclines.

I kept the EZ BAR on 110 lbs today, I didnt have energy to go up to 115 lbs like last week. Dissapointed :(

Today has been a wonderful day, my bench is up, but I doubt i will be able to do it every week for sure.

Assassinator
07-22-2002, 02:53 AM
I just woke up now .. AND i HAVE THE STIFFEST CHEST IN THE WORLD :)

Yesterdays workout really worked for me.
I had 9 hours sleep tonight, whichi is quite rare for me, I usually cant fall asleep before 3 am but i did at 12, WIERD ! :)

Today I gotta go to gym quite early, i hate going when no one is there, I need a spot for every exercise.

My routine for today :

SHOULDERS tris :

Behind the neck press
DB Shoulder Presses
Seated incline front raises
Shrugs

Close grip (Gonna do it on a smith, first time)
Skullcrushers, I am gonna try improve from last weeks record of 100 lbs, 7 reps, i want 8 reps or 9 reps.
And i will then decide weather to do pressdowns or dips.

My legs are feeling much better, but they not perfect, so i will attempt a few leg raises for stomach today.

Assassinator
07-23-2002, 06:39 AM
Shoulders didnt go too well, but alright.

I only did 90 lbs for skull crushers, I think my tris were too tired form my heavy chest wokrout before ...

I have now realised that there are 35 KG dumbells in my gym, and only1 30 KG !!! whatthe hell am i gonna do with one 30 KG ?

I cant do inclines with 35's, its too much :(

Today is my day off, and I amgoing to do a thoery test for my license tomorrow, I am gonna fail, but atleast i'll know what to do for the 2nd time .

Assassinator
07-24-2002, 03:37 AM
Didnt go for driving theory :)
Next week.

Got 9 hours sleep last night, I will be doing Back and abs today.

Assassinator
07-24-2002, 03:37 PM
Back workout went pretty well .....
Had an excellent ab workout ..

And i got a dam good tip at work today :)

Cardio tomorrow .......

Assassinator
07-25-2002, 12:12 PM
I decided to do legs today and skip cardio ..

I have never used a free bar for squats, I always used SMITH, now i realise that its much better with free bar, I thaught i wouldnt be able to squat more with free bar, but I did, last week i did 80 Kiloz, 8 reps with help, this week on a free bar I did 80 KG 10 reps Alone.

:)

Next week I am going up to 90 KG, next month I will be on 100.

No more gym until Sunday.

Assassinator
07-28-2002, 04:18 AM
I feel like I have been away from gym for a week.

I worked 15 hours on friday, and 10 on saterday.

I made $150 in 2 days, that in shekels is a lot of money for 2 days work, especially for a 16 yr old.

Today is my DIFFERENT chest routine :

Incline X 4
Flat DB X 4
Cable Crossovers x 3

Biceps will be the same excpet i will do TRIPLES, which i love at the end as shock treatment.

EZ BAR x 4
Hammer curls x 3
Triples x 3

I think I am turning into a work-a-holic, I am finally understanding what its like to survive, Being a waiter all my life will not be fun, I will need to work hard at school and get good grades.

$ 1800 for 2 months work ---- A lot for 16 yr old ..
Not enough for a man with kids ...



My eating has been terrible for 3 days, I dont really have my choice of Steaks, chickens and tuna at work, so I had to do with WATER, CAKE :( and pizza.

I am eating RIGHT today ...

Im off everyone, will let you all know how the workout went.

Assassinator
07-28-2002, 01:07 PM
Using a free bar for Incline is quite hard, I usually use smith.
Anyway, I managed 10 lbs below my nornal weight, next time it will be better.

The 70 Lbs dumbells at my gym are gone, only 1 is left, so i had to use 80 Lbs, New weights are coming next week :) I manged 6 reps, but I prefer doing 8-10 reps with 70 Lbs.

I got to 121 lbs for 6 reps on EZ bar preachers, it was quite hard, but i think i will stay at 115 lbs.

Tomororw is shoulders and triceps :)

Assassinator
07-29-2002, 11:00 AM
Shoulders and triceps went well .....

70 lbs a side for this shoulder machine .....

Side laterals with 33 lbs, I usually used to do 26 lbs.

I cant seem to go over 260 lbs for shrugs, but my traps are almost getting to my ears, so I dont care :)

I donno why, but i can do 10-12 reps with 150 lbs for close grip, but when i do my second set i cant even go over 8, and my last set is even worse...

Tomorrow i am waking up early and going to run, I havnt ran for 2 weeks :(

I need to go for my Drivers theory test on wednesday, this week i feel confident :)

Adios all ....

Assassinator
07-30-2002, 02:20 PM
I did not have any energy for Cardio this morning, so i guess I will have to go on thursday.


Back, abs tomorrow

Tomorrow is DRIVING THOERY TEST !!! wish me luck ....

Alex.V
07-30-2002, 02:34 PM
Originally posted by Assassinator


I cant seem to go over 260 lbs for shrugs, but my traps are almost getting to my ears, so I dont care :)


Don't worry about the weight here. Just get that full range of motion. :)

Assassinator
07-31-2002, 06:17 AM
I know :>

I PASSED THOERY TODAY !!!!!
I WAITED 3 FUCKEN HOURS !!!
But i passed ! People here fail 2nd 3rd time, like $20 each time you fail.

What a relief, I am in the best mood ever today.

Im gonna have an awesome workout today ... Coz the day is well and the sun is shining :)

rookiebldr
07-31-2002, 08:49 AM
Originally posted by Assassinator
I donno why, but i can do 10-12 reps with 150 lbs for close grip, but when i do my second set i cant even go over 8, and my last set is even worse...


That happens. Are you resting enough between sets? The other alternative which some do is lower the amount of weight on the second and third set to get in the 10-12 reps.

Well done on the lifts.

Assassinator
07-31-2002, 01:48 PM
Thats what i have started to do ...
go down about 5 lbs for each set.My back workout went ok,
80 kg on the pulldowns, and 80 Kg for rows.
Since they changed these handle bars, I cant seemto do 90, my hand slips, old handle bars were rubber.



Today all i ate was chicken breasts, I think tomorrow my diet will have a different variety.

I hope i will have energy to go run tomorrow ....

Assassinator
08-01-2002, 07:32 AM
I barely made it out of bed today.

I ran for 25 minutes on 8 mp/h.
10 minutes on the stepper, on almost highest level.

Tomorrow is leg day, I intend to squat 22 lbs above my usual :)

Assassinator
08-02-2002, 08:55 AM
I SQUATED 231 LBS !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :)

I only used to do 187 !!!!

It was just a matter of time till i got used to free bar, i did 8 reps.
could of done more but I had no spotter.

I was also told today that doing a minimum of 20 reps for calve raises is correct, i did it, and they were burning so much,. i thaught i needed to throw water on them.

I now understand how everyone MAXES OUT ON 300-400 LBS ON SQUATS, I thaught i would never get there, I will attempt 250-260 lbs next week :)

Im thrilled :)

Assassinator
08-03-2002, 08:01 AM
I worked 9 hours today with my STIFF LEGS !!!
Now i can rest and feed my body with protein :)

CHEST , BI day tomorrow ... not going for anything special but an extra rep on the 200 lbs would be nice :)

FLAT x 4
Incline DB X 4
Decline Flyes x 3

Ez Bar Curls (121 lbs once again !) x 4
Hammer Curls X 3
Incline Curls X 3

I have to do something about doing abs on sunday, 2 days after legs i cant bend them to much, will need to move to tuesday for abs.

Assassinator
08-04-2002, 07:16 AM
I cant take the pain anymore ...
My calfs are gonna give out soon .... :(

Gym in 3 hours

Assassinator
08-05-2002, 04:10 AM
Im getting tired .....

Yesterday i was just dead, Im taking a week off from the 12th of August .

Flat bench i only managed up to 190 lbs ...

Incline with 70s, 6-8 reps, was quite hard.

Flyes with 48s were tuff, moved down to 42.

Curled only 110 for 9-10reps, was quite hard. Usually 110 is very manageable for me.

Hammers , used 44s, went down to 35s after failure to finish set..

3 more workout days and im off for 7 days !!!!

I think this break will help me a lot.
I've been killing myself, and i just need a rest.

:)


Shoulders and triceps today.

Front Military press
Back Military press
Side Laterals
DB Shrugs

REVERSE grip close bench. never tried reverse grip before.
Skullcrushers
Pressdowns

Assassinator
08-06-2002, 09:52 AM
I cant wait till my break .....

I NEED A REST !

Shoulers went ****, everything i did was about 10 lbs less than usual, although i managed 285 lbs for shrugs, new record. 10 reps

I found a way not to feel pain and stiff legs !!!

GET DRUNK, DANCE ALL NIGHT LONG.

Last night was too fun :)
Altough i had the worst hangover ever today

Still feeling dizzy now.

Assassinator
08-07-2002, 02:33 PM
I was in a bit of a hurrytoday so i had to have a quick back work out.

Wide Grip Chins

190 lbs Pulldowns

Seated rows, i attempted 220 lbs, but only managed 5 so i did 200 lbs

1 Hand DB Row , 90 lbs

Overall i think i had a good workout, considering i spent 3 hours painting in the boiling sun today :)

CARDIO and abs tomorrow :)

Oh yes, some girl i dont know was sitting oppposite me, i was just doing this bicep curl machine for fun, and she said "YOUR HAND WILL POP SOON" I laughed :)

How sweet of her :)

Assassinator
08-08-2002, 02:19 PM
25 minutes on the tredmill ...
15 minutes on the stepper ....

All in all ... it went fine, as usual.

No gym till next week tueaday ...

Assassinator
08-11-2002, 12:41 AM
I have just got my telephone line connected in my new appartment :)

Unfortunetly i am sick.....
I was up 21 hours yesterday, only slept 4 hours before, and 4 hours after being up for 21 hours, i havnt eaten much in 2-3 days :(

2 more days of mving and ****, and i can get back into shape, gym only on wednesday :(

Assassinator
08-14-2002, 02:29 PM
I have been away from gym for 7 days, I need to lift !!

I am addicted, i am craving for it !!!

FIRST THING TOMORROW !!! SQUATS, GOING FOR 260-270 LBS !

Assassinator
08-15-2002, 03:34 PM
Well i did manage more on the squats :)

257 lbs x 7

when i was doing 231 lbs, i almost didnt get the bar up on the 10th rep, it as about to fall, but luckily i pushed it up.

Overall, i am happy i managed more, now i have to look foward to a week of pain and stifness :)

Assassinator
08-16-2002, 12:55 PM
Legs arnt so bad today, walking up/down steps is ok :)

Had enough food today, chicken breasts, roast beef, and some other meat at work, steak, apples , lotsa water :)

Assassinator
08-18-2002, 01:33 PM
Looks like my body needs to get back into shape, not lifting for over a week has screwed me up .. My gym instructor said it will take 1-2 workouts until i get back into it and can up the weight.

I couldnt go higher than 190 on the bench.
70s were too hard for incline, i barely managed 6
I had to go to 40 lbs for flyes !, i havnt touched those weights in 4 months. although it was only for one set, using 50s is normal for me, but the 45s were hard.

i did 110 lbs for 12 reps on PREACHERS, but then i couldnt even do 8 reps on the 3rd set.


I just think my muscles are tired, and need to get back into shape, im sure in a few for weeks i will see a drastic change.

Assassinator
08-19-2002, 02:28 AM
SHOULDERS TRICREPS TODAY !!!

Shoulders :

Behind Neck presses x 4
DB Shoulder Presses x 3
Side laterals x 4
Barbell shrugs x 4
DB Shrugs x 3

Triceps :

Close Grip x 3
Skull Crushers x 3
Dips x 3

Assassinator
08-19-2002, 01:07 PM
I get to the gym today, and i see a difference... My gym is small, so every change is noticeable.

A new SMITH !! with nice big blue plates.
New Hack Squat machine which is much easier to use, meaning i can now throw on double the weight i usually do.
NEW DUMBELLS !!!! its weird, 17, 20, 22 kiloz all look the same, i had to point out to someone he was curling 7.5 in one hand and 10 in the other.
and..... ONE BIG ASS TREDMILL which looks like it came from a star trek movie.

Yesterdays workout wasnt so good.....

Todays was better

Behind Neck Shoulder presses

Set 1 : Warm up : 100 Lbs x 12
Set 2 : 121 x 10
Set 3 : 132 x 7
Set 3 :121 x 8

DB Presses

Set 1 : 45s x 9
Set 2 : 45s x 8
Set 3 : 50s x 7
Set 4 : 50s x 6

Side Laterals

Set 1 : 35s x 12
Set 2 : 35s x 11
Set 3 : 35s x 10

Barbell Shrugs

Set 1 : Warm Up: 220 lbs x 13
Set 2 : 242 lbs x 12
Set 3 : 264 x 10
Set 4 : 308 x 6 - TOO HEAVY !

Dumbells Shrugs

Set 1 : 80s x 12 (Hold for 3 seconds on each rep)
Set 2 : 90s x 12
Set 3 : 90s x 12 - Nothing Heavier :(



Close grip

Set 1 : 145 x 9
Set 2 : 132 x 9
Set 3 : 121 x 9

Skull Crushers

Set 1 : 90 x 12
Set 2 : 95 x 9
Set 3 : 100 x 7

Dips :

Set 1 : + 53lbs x 8
Set 2 : BW x 12
Set 3 : BW x 11

DB Kickbacks

Set 1 : 30 lbs x 12
Set 2 : 35 lbs x 12
Set 3 : 35 lbs x 12

I was quite pleased today :)
My workout wasnt my maximum effort, but i will lift heavier next week.

As for my diet today... lots of good healthy meat, over 3 litres of water.
And one juicy steak :)

If my legs are less stiffer tomorrow, im gonna go run as sson as i wake up.

Assassinator
08-20-2002, 02:31 AM
My feet have this wierd feeling today, not my quads, but my feet.

My chest is still sore from suinday, i woke up with soreness in my traps (as usual) ! looks like that 310 lbs shrug worked :)

I will leave cardio for Thursday and give today a rest.

Assassinator
08-20-2002, 12:34 PM
:) :( :redface: tuttut

Assassinator
08-20-2002, 12:52 PM
Back tomorrow !

ULTRA WIDE GRIP CHINS !!!! Gonna put some ankle weights on for a change. x 3
BTN Pulldowns x 4
Seated rows x 3
1 arm dumbell rows x 3

NateDogg
08-20-2002, 12:56 PM
Originally posted by Assassinator
:) :( :redface: tuttut

Did you draw that or something? Pretty sweet anyway. Looks like you are making great gains, especially with squats :thumbup: keep it up!

Assassinator
08-20-2002, 01:06 PM
Thanks :)

But im afraid of the injury risk, I use great care when doing squats, but i have heard that when i get to about 150 kg, 330...
It might be some what dangerous for my knees.

Im not monster, im almost 17, and only weigh 160 ..

Assassinator
08-21-2002, 02:45 PM
Pull ups- WIDEST POSSIBLE GRIP.

Set 1 - 13
set 2 - 11
set 3 - 6 - Dont know what happened :(

Pulldowns

Set 1 - 150lbs x 12
Set 2 - 170 lbs x 12
set 3 - 170 lbs x 10
set 4 - 150 lbs x 10

I couldnt do 190 today .... Must of been tired.

Seated Rows

Set 1 - 160 LBS X 10
Set 2 - 182 LBS X 10
Set 3 - 182 LBS X 10

Didnt want to go for 200, didnt have the energy, before my 1 week off i bluddy did 220 x 6 !

1 Arm dumbell rows ....

Set 1 - 80lbs x 10
Set 2 - 90 lbs x 9
Set 3 - 90 lbs x 8

I dont have the energy for explaning abs ...
I do know, it was quite intense :)

8:40 AM TOMORROW - CARDIO

25 Minute RUN
15 Minute STEPPER

I wish i had a tredmill at home.

Assassinator
08-23-2002, 07:14 PM
A few pics ...

Assassinator
08-23-2002, 07:17 PM
Bicep

Assassinator
08-23-2002, 07:20 PM
Another bicep

Assassinator
08-23-2002, 07:24 PM
Front lats.

Assassinator
08-23-2002, 07:27 PM
Odd chest pose.

Assassinator
08-23-2002, 07:30 PM
Bad lighting.
:)

what can i say

Assassinator
08-23-2002, 07:33 PM
Side chest

Assassinator
08-23-2002, 07:36 PM
Tricep

Assassinator
08-23-2002, 07:39 PM
Trap view

Assassinator
08-24-2002, 07:28 AM
I had to skip a leg day yesterday, i didnt wake up early enough, and i decided to go to the beach :(
Thaught of going today, but gym is only open until 2pm and i got home at 5 am.

:)

Maybe i'll skip legs for a week....
and kill them next time.

Im naughty... but what can i do :)

Assassinator
08-24-2002, 07:22 PM
CHEST, BIS tomorrow

FLAT BENCH X 4
Incline DB Press x 4
Decline DB Press x 3 - havnt done for a long time.
1-2 set of dips for fun :)

EZ BAR Preachers - x 4 up to 121 lbs again, hopefully.
Seated Hammers - x 3 , always done them standing, (for a change)
Triples x 3, shock routine, all to failure.

Reverse preacher curls x 4
Cable Wrist curls x 4, 20-30 reps

And a load of ab stuff :)

What a fun day its gonna be

Too da Loo

Assassinator
08-25-2002, 11:33 AM
WHAT A DAY !!!!!!!!!!

CHEST:

FLAT BENCH

132 lbs x 12 - warmup
155 lbs x 11
180 lbs x 9
195 lbs x 5

I dont know whats going on with my incline dumbs, but 70s is to much for me, once i used to do it with ease.

Set 1 : 60 lbs x 12
Set 2 : 70 lbs x 7
Set 3 : 60 lbs x 10
Set 4 : 60 lbs x 9

Decline DB PRESS

Set 1 : 70 lbs x 8
Set 2 : 70 lbs x 6
Set 3 : 60 lbs x 8

To finish off ...

DIPS

2 sets, 12 reps, BW


NOW FOR THE SHOW STUNNER !!!!!!!!!

I usually start off with 90 lbs EZ Preacher Curls

But today i started off on 110 lbs, It helped me, and gave me an advantage.

Warmed up with 10 reps of stanidng curls with 40s

SET 1 : 110 lbs x 12
SET 2 : 121 lbs x 10
SET 3 : 132 lbs x 5 !!!! ***

Seated Hammer Curls

SET 1 : 40 lbs x 8
SET 2 : 40 lbs x 8
SET 3 : 45 lbs x 6

TRIPLES :

SET 1 : 40 lbs to failure, 35 lbs to failure , 26 lbs to failure
SET 2 : 40 lbs to failure, 35 lbs to failure , 26 lbs to failure
SET 3 : 40 lbs to failure, 35 lbs to failure , 26 lbs to failure

Cable WRIST CURLS :

Set 1 : 80 lbs x 30
Set 2 : 80 lbs x 25
Set 3 : 93 lbs x 20
Set 4 : 93 lbs x 18

I left out abs today, I will do them tomorrow, i think I am going to move Triceps with back, and only do SHOULDERS/TRAPS and ABS.

My triceps are dead after chest, and a day after i dont think i can lift to my full potential with tired tris.

I woke up up at 2 pm, ate some chicken breasts, had a steak.
At 3 am i also had a 220 gram hamburger ....

I sleep so much, i dont have time to eat :)

lol

Assassinator
08-25-2002, 11:43 AM
SHOULDERS ! tomorrow.

IM GOING FOR 55 LB DB PRESSES TOMORROW !

My max is 50 lbs x 10
so i think i got a chance.

DB PRESSES

Set 1 : 50 lbs - Warmup
Set 2 : 55 lbs
Set 3 : 55 lbs
Set 4 : 55 lbs - hope i will still be able to use 55 here.

Side Laterls

Set 1 : 35 lbs x 12
Set 2 : 35 lbs x 10-12
Set 3 : 40 lbs - Gonna try it

Crouched Rear Lateral Raises

Set 1 : 40 lbs x 10
Set 2 : 40 lbs x 10
Set 3 : 40 lbs x 10

BB Shrugs

SET 1 : 220 lbs x 12
SET 2 : 265 lbs x 10
SET 3 : 265 lbs x 10
SET 4 : 290 lbs x 10

Not going for 310, it was too heavy last time.

DB Shrugs

Coz we only got 90s at our gym, i have to do them slow and hold my traps for 1-2 seconds on every rep

3 sets , 12 reps.


possibly triceps tomorrow, but that depends how they feel, i might move them with back from now on.

Assassinator
08-26-2002, 11:42 AM
WHAT A DAY .......

My trainer at my gym said it will take a while till i get back into it, after my break, well its the 2nd week after my break, and I am making amazing gains, and i went up 2 lbs.

Were my predictions for today the same as what i posted ..HELL YEAH !

EVEN BETTER !!!

DB PRESSES

Set 1 : 55 lbs x 12
Set 2 : 55 lbs x 12
Set 3 : 55 lbs x 11
Set 4 : 70 lbs x 5 !!!! Very heavy... no 65 at gym :(

Side Laterls

Set 1 : 40 lbs x 9
Set 2 : 35 lbs x 12
Set 3 : 35 lbs x 10

Crouched Rear Lateral Raises

Set 1 : 40 lbs x 10
Set 2 : 40 lbs x 10
Set 3 : 40 lbs x 10

BB Shrugs

SET 1 : 220 lbs x 12
SET 2 : 265 lbs x 10
SET 3 : 265 lbs x 10
SET 4 : 310 lbs x 8 --- NEW REOCRD, 2 MORE REPS

I am going to do tris with back this week.

My ab workout was amazing today...

If i carry on like this ... I will be very happy :)

Assassinator
08-27-2002, 07:57 AM
20 Minute run at 7.5 mp/h

10 minutes on the stepper, Very intense, highest Level.

Tomorrow is my rest day, Back and tris on Thursday.

MonStar
08-27-2002, 09:03 AM
Damn nice strength A.

Decent physique too man I was looking at your pics, really looking good. Keep up the hard work.


Set 1 : 55 lbs x 12
Set 2 : 55 lbs x 12
Set 3 : 55 lbs x 11
Set 4 : 70 lbs x 5 !!!! Very heavy... no 65 at gym

Side Laterls

Set 1 : 40 lbs x 9
Set 2 : 35 lbs x 12
Set 3 : 35 lbs x 10

Nice DB press strength, and lateral strength. Delts seem very strong. When I used to do OH presses the highest I ever got was 75s or 80s, and I weighed more than you by a lot. Very impressive!

Assassinator
08-28-2002, 07:21 AM
Thanks Monstar :)

Hopefully i will be managing the 70s for Shoulder Presses with ease in the future.

Assassinator
08-28-2002, 02:41 PM
BACK, TRIS tomorrow .

WIDE GRIP chins x 3
Pulldowns x 3
Barbell Rows x 4 - Never done these before.
T Bar Rows x 3

Close Grip x 3
Skullcrushers x 3
Weighted Dips x 3

Assassinator
08-29-2002, 10:06 AM
I GOT A LOT TO TELL YA ALL !!!!!

but latter ......

Assassinator
08-29-2002, 04:07 PM
WIDE GRIP CHINS

Set 1 : BW x 12
Set 2 : +10 lbs x 10
Set 3 : + 10 lbs x 9

Pulldowns

Set 1: 150 lbs x 12
Set 2 : 150 lbs x 12
Set 3 : 180 lbs x 8

Barbell Rows, did them lite, coz i need to get used tothe movement.

Set 1 : 121 lbs x 12
Set 2 : 121 lbs x 12
Set 3 : 143 lbs x 10

Seated Rows

Set 1 : 154 lbs x 12
Set 2 : 176 lbs x 10
Set 3 : 200 lbs x 10

TRICEPS !!!!!!!!!!!!!!!!!!!

I am now going to do triceps with back, rather than shoulders, because they stay nice and fresh. I will now do shoulders alone , only with abs.

Close Grip :

Set 1 : 145 lbs x 10
Set 2 : 145 lbs x 10
Set 3 : 156 lbsx 9 - WILL GO FOR MORE NEXT TIME. WILL START ON 160 lbs next time.

SKULLCRUSHERS !!!!! wow !

Im skulling what i preacher curl :)

Set 1 : 95 lbs x 10
Set 2 : 105 lbs x 10
Set 3 : 110 lbsx 8 ---- I NEVER THAUGHT I WOULD EVER DO THIS.

Dips : !!!!!!!!!!!!!!!! HOLY SHEET

Set 1 : + 53 lbs x 12
Set 2 : + 80 lbs x 8
Set 3 : + 92.5 lbs x 6 !!!!!!!!! I NEVER THAUGHT I COULD DO THIS TOO ....

Today was wonderful, and since i started this week off,every lift has been stronger and heavier.

All i need to do is wait for squats tomorrow, im going for about 270-285 lbs tomorrow.

WISH ME LUCK !!! :)

Assassinator
08-30-2002, 12:56 PM
NO SPOTTER TODAY FOR SQUATS !!!

COULDNT EVEN DO 8 reps on 235 lbs, skip[ped a leg day last week, maybe thats why ...

Gotta build my way up again .. :(

Assassinator
08-31-2002, 08:23 AM
Squats were terrible, i will be on my regular 250 lbs in the next too weeks.

Hack SQUATS : Added 140 lbs to hack squats, only did 8.

Leg extensions, 240 lbs x 10

Calf rasies : 110 lbs x 30, no weight, to failure.

Hamstring Curls : 180 lbs x 10

Tomorrow,
chest, bis.

Gonna type my plan for tomorrow a bit later.

Assassinator
09-01-2002, 04:48 AM
FLAT BENCH X 4
INCLINE DB PRESS X 4
FLAT FLYES X 3 - going for 55 lbs.

EZ BAR Preachers. x 3
Cable curls x 3
bicep curling machine. x 3

Im still thinking weather i am going to gym today, i am very tired.

Assassinator
09-01-2002, 09:29 AM
My body is telling me it needs to rest, so thats what I am doing.

Will begin the gym week tomorrow.

Assassinator
09-06-2002, 03:40 PM
IIts been a while since I have posted anything, I just dont have the time, this gym week went pretty well.

I managed 10 reps on 190 lbs, which is a new best for me, i did 106 + lbs for dips, managed 5 reps. The gym is closed FRIDAY, SATURDAY, SUNDAY ... and i cant do legs :( This sucks !

Last night i got drunk, smoked non stop, I DONT SMOKE ! Worst thing i could do for my diet .... but i guess everyone has to enjoy themselves sometime.

I'll let all you know how things are going in the future.

Assassinator
09-14-2002, 10:30 AM
http://www.anabolicreview.com/vbulletin/showthread.php?s=&threadid=32957

NEW PICS !!!!!!!!!