Titan's Journal

[Titan]

This is going to me my final journal. I will not be changing this one everytime i change routines. I am also planning to get onto a routine that will not change. This routine will be like Belial's. I will be using his journal for reference, as well as everyone elses comments.

Current stats:
Weight:169 BF: ~13% i believe
Height:6'1"

I will post pics as soon as i get my camera back.

Monday- chest/triceps

Tuesday- Legs
Wednesday- off

Thursday- Back/biceps

Friday- off

Saturday- Shoulders/deadlifts

Sunday- off

I will be trying to follow a diet similar to this:
meal 1: ~500 calories, low GI carbs and protein
meal 2: (pre-workout) ~200 calories, carbs and protein
meal 3: (post-workout) ~650 calories, carbs and whey
meal 4: ~550 calories, low GI carbs and protein
meal 5: ~800 calories, carbs, protein, some fat
meal 6: ~400 calories, carbs, high protein
meal 7: ~400 calories, EFAs, very low GI carbs, protein

My current lifts are:
DB Bench- 85x6
DB Row- 90x5.5 ?form?
BB curl- 85x4.5
Skulls- 85x6.5
Back Squat- 225x4
Deadlift- ?

I want to gain about a pound a week. I would like my squat to be at 260x4, deadlift at 340x4, and bench at 100lb dumbells by december.
Late

[Titan]

shoulders/deads

OH DB press- warmup40x5 50x5
50x9 (failure) 45x6.5 (failure)

I havent done these in a while, and i didnt have a spotter. It sucks because i have to kick them up to my shoulders, and then press them. THe first rep is the hardest, and is the one that limits the weight i do.
Do you guys have someone help you on the first rep, or put them on your shoulders for you?

Standing BB Press- 85x8 90x5.5

Deadlift- Warmup 135x5 225x4
275x5,3,2
My grip is what limited me on these, it was my grip that was failing, not my back. I did these 3 inches off the floor, next time i am going to try them off the floor.

BB shrug- 225x5 205x7
Form may not have been so good on these, i will try better next time.

DB shrug- 85x6

Not too bad workout. I was trying to find the correct weight for DB presses, and they will be better next week.
My grip is shitting me on the Deadlift. I havent done them all summer, so my grip has become weaker. I will fix this in time to come. MY shrugs also were not very good.

diet Not too bad, ate slightly too little, so i had 2 slices of pizza with my tuna for lunch, and i had chilie for dinner.

sleep 11 hours

[Alex.V]

Heya man. Quick comment... if you're following my routine, you're going to be hitting the triceps pretty hard in a few days... so the overhead pressing should be kept short and sweet. I'd do a single warm up set, and one or two work sets, usually short of failure. Maybe do some lateral raises to finish them off. :)

I should catch you on IM some time. Best of luck!

[Titan]

Ya i was feeling that i did too many sets of OH presses. I hadnt done these in a while though, so i was trying to get the right weight. I will do 1 warmup and 1-2 heavy sets now. THanks Belial. I am going to be following your routine as closely as possible man. i was gonna do lat raises but, i felt i did too many presses and that my shoulders had enough work.
1 question
do you do the OH presses by your self, or do you have someone
help you get the weight up and with the first rep?

all comments are welcome and greatly appreciated. Belial if you could read my journal every once in a while and comment it would be really helpful.
thanks man

[MonStar]

Good luck Titan. Keep something in mind: Belial's split and routine works for him. Not for you or for anyone else. It COULD work for other people but overall it worked for him. I personally tried it and it didnt work for me at all.

I am not trying to discourage you from giving B's routine a go, all I am saying is that you might have to modify it to fit your own personal needs, etc. Good luck. :):)

[Titan]

if it doesnt work then i will modify it. What is it that you feel should be modified.

Belial, your shoulders dont interfere with chest day? you are only getting one day rest inbetween.

[MonStar]

Exactly that Titan. My shoulders and triceps would easily get overtrained.

Monday- chest/triceps

***** Shoulders would still be hurting from Saturday's session which would f*ck up my chest and triceps day. Belial doesnt currently use OH presses which would help with this split though.

Tuesday- Legs
Wednesday- off

Thursday- Back/biceps

Friday- off

Saturday- Shoulders/deadlifts

***** My traps always get a little DOMS from back day. So hitting up deadlifts here would not only f*ck up my traps, but my I feel deadlifts some in my lats - which would be very sore from back day on Thursday.

Sunday- off

Just my $.02.

[Titan]

my shoulders arent that sore right not, but my traps, and upper lats sure as hell are. I will see how this week goes, and what belial says, before i change anything, i will for sure be reducing the shoulder volume.

[Titan]

Good day today

sleep 10 hours

Diet Excellant

My traps and upper back are pretty sore. Tomorrow is chest, yippie

[Titan]

Chest/Tris

Bench- 135x6 155x4 185x9

195x4 (failure) 185x3 (failure)

Cable crossover- 50x10 60x7 (failure)

Dips- +45x6.5,6,6

Reverse grip bench- 95x7,5.5

I hadnt benched for a while, so i was not sure how much weight i could do. I had only done dumbells for a while. I think i chose the weight ok. I will try for 200 next week.

My back was pretty sore, so that may have affected my workout

diet Good, had a post workout shake

sleep 10 hours

[Titan]

Legs

Back squat- 135x5 165x5 195x4
215x4 (fail) 205x4 (fail)

WEak squats... hopefully these start to improve

front squat- 135x8,7
I did not know how to hold these on my shoulders, so i dryed with a crossed grip, but it hurt very much on my shoulders. I am going to try to look up how to do these. It tore the **** out of my front delts.

SLDL- 205x9 215x6

Leg Press- 360x7,3 Quads were fried by this time in the workout.

Standing calf raise- 180x12 155x9 135x9

diet good, post workout shake, and had sloppy joes later on at night. Did not get in as much water as usual.

sleep 10 hours

[Titan]

cardio/abs

Treadmill: 30 minutes, 45 MPH, 1-3% incline

Ab machine- 115x5 110x6 100 triple drop set

LEGS ARE KILLING ME... JEBUS.

Diet good, had 1 bowl of cocoa puffs for breakfast, at my friends

sleep 9 hours

[Titan]

Back/ Biceps

Pullups- 0x5 20x6,5,5

2 sets shrug ups with 20 lbs

DB Rows- 85x7, 7(fail),6(fail)

BB Row- 95x7, 125x7(fail), 115x8(fail) Trying to get the form correct, i am not sure if i am doing these correctly, i am hitting right in the center of my sternum.

Curls- 60x8,8 90x3.5 80x6 70x10

I walked like 6 miles today, not for excerize but because i am not allowed to get my liscence untill i can pay for my own insurance.

Diet good, no post workout shake, had eggs, oatmeal, and a slice of bread

sleep 7 hours... had to wake up for my great walk

[Titan]

Went for a little walk today... also for transportation.
TO THE DENTIST!!!
He put these horrible little rubber bands between my teeth. They are slowly prying them apart, so he can add even more horrible things onto my teeth next week... BRACES!!
Omg these little ******* are painful, hurts to eat cheese for gods sake. I am interested to see how much more painful this gets.

Diet Not bad... i had to eat 2 cans of soup for one meal, 50 protein ~100 carbs. That probably wasnt too good.

sleep 11.5 hours :) what can i say, summer!

[Titan]

Yesterday

Deads/shoulders
DB shoulder press- 40x5x2 55x5 (fail) 50x7 (fail)
Standing BB press- 95x8
Deads-135x5 225x5 280x5,3
Shrug (Db)- 90x11,6 85x7

OMG MY TEETH HURT SO BAD. I cant even eat anything. I had to struggle so hard to eat today. I gummed a big ass pile of meat, and then swallowed each mouthful. It was so painful. I have to force myself to eat, because these damn spacers are ******* up my teeth.

diet Not enough food

sleep 10 hours

[Titan]

chest/Triceps

bench- 135x5x2 155x5 175x5 200x3.5 190x3 185x4.5

Cable Crossover- 65x8 60x6

Dips- 0x6 50x5 45x5.5 40x4.5

Reverse bench- 100x9 110x6

Pretty good day... I am finially getting the form for reverse bench.

diet good... no post workout shake.

sleep 10.5 hours

whining
God damn it school is starting tomorrow. I hate it so much. Im taking alot of pretty difficult classes. SO this may be pretty gay. Also all the kids at my school are a bunch of fake assholes. I dislike all of them. Man this sure sucks ass. 13.5 hours till school. Crap.

[Titan]

Legs

squat- 135x5 155x4 185x4 220x5 210x6

front squat- 140x8,7

SLDL- 135x5 225x6,5

Leg Press- 290x8 (not failure) 360x6

Seated Calf Raise- 90x15 135x6 115x10,11

diet good... now that im at school my diet will become much more regular. I will post it soon.

sleep8 hours

school wasnt too bad, as long as i just stick with my friends im ok. OMG the classes are gonna be hard. ******* AP US History is a biatch. That class may be difficult. I am really looking forward to AP Bio that seems really fun.

[Titan]

Cardio/abs

cardio
5 minute warmup
Intervals 1 minute fast one slow
10 mph 3.5 mph

it was never exactly 1 minute because it took time for the treadmill to get up or down to speed.

Abs- incline crunches with 20 lbs behind head. 2 sets
Ab machine- 1 set
Reverse curls- 2 sets

Diet good

sleep 7.5 hours

[Titan]

Back/Biceps

pullups-5,5 +25x6 +20x4,3

Shrug ups- 2 sets

DB Row- 85x6 80x6 I tried to only move my elbow up, not the weight, this makes it much harder, and i think it is using my back alot more, so from now on i will do it this way.

BB row- 110x9 120x8,6 good form. I read the correct way to do these in chases journal. I tried it the way he does it, and it was way better. I like these now.

Curls- 85x8,4 drop set 80-70-60

Hammer curls- 30x8

Diet I did not eat enought to day, because i forgot to eat one meal.

sleep 8 hours

[Titan]

shoulders/deadlifts

DB Press- 40x5x2 55x6

Forward lateral raise- 30x7,6

Side Laterals- 25x6,5

Dead lifts- 135x5 225x4,3 285x2x2 GRip failed... THis pisses me off, i am able to do more, but my grip sucks... this inspired extra grip work today.

Shrugs- 195x10 205x8 210x9

Static holds- 250 for 30 secs..change switched grip to the other way... 15 seconds I am un used to holdign weight this way

Diet good... missed one meal, because ihad to go grocery shopping etc with my mom. I will make it up later

sleep 11 hours :)

[Titan]

Chest/Triceps

Bench- 135x2 155x5 175x3 200x5 190x5

Fly- 35x10 40x7 People were on the cable cross over machine, so i did these instead, i do not like them at all, i prefer the cable method much more. Next time i will do the pec dec instead of flys if the cbl xover machine is taken.

Dips- 0x5 55x5 50x4.5 40x4 YIPPIE... 55 lbs on dips, thats the most i ever did. :)

Reverse Bench- 115x7,6

diet Possibly a bit low in protein... i seem to be losing weight... wtf is up with this?

Sleep 10 hours

i may need to rethink my diet if i am truely losing weight, i am eating a **** load of food.

[Titan]

Legs

Squat- 135x5 155x5 185x3 225x5 :) 205x6

Front squat- 150x8 160x6

SLDL- 135x5 230x7,5

leg ext- 140x11 150 triple drop set

standing calf raise- 160x12,8 135x9 90x15

I used a belt today, and i did not do leg press because my back was hurting, so i decided to do an isolation lift (extentions)

Good today, i was able to do 20 lbs more on front squats, my shoulders didnt hurt at all. I love them

Diet Good, post workout shake, i upped to 3 slices of bread between breakfast and lunch, so i could get more carbs.

sleep 7.5 hours... couldnt sleep

[Titan]

and finially the pictures of the weak ass

[Titan]

And the important picture... I GOT BIGGER!!!
WHEELS!!!

[Titan]

front comparison... alittle better

[Titan]

cardio/abs

20 mins cardio walking on treadmill... 4.5 mph 5% incline

abs
3 sets incline weighted situps
3 sets weighted reverse incline crunches
2 sets cable crunches

Diet very good... but ihad to have yucky pork for dinner. Pork is gross.

sleep 7.5 hours

god damn it i got a 75% on an easy science test. I knew all the ****. It was 16 mult choice questions all super easy. I just forget the difference between two simple ass things. God damn it. I feel so so so stupid.

and on a poisitive notes. The breast enhanced barbie doll was running on the treadmill right next to me :) excellant. too bad she has a weird nose job or something. Hell who am i kidding. Shes pretty hot. Made my cardio much funner.

[Titan]

today i will be attempting to workout at school with some buddies. I doubt it will be open though... so ill go to the gym.

[Titan]

Back/Biceps

Pullups- 5,4 30x4 20x5,3

Shrug ups- 2 sets w/ 30 lbs

DB Row- 80x7,5 I am working on using very good form here. Trying to only pull my elbow back, and not pull the weight.

BB Row- 125x8.5,6,5 I am really starting to like these

BB Curls- 90x5 85x6.5,4

Incline curls- 25x6
( do more next week)

Diet Maybe alittle too high in fat. I ate alittle cheese, and a can of reduced fat chili. oh well.

Sleep 7.5 hours

OH NO!:omg: :omg: :omg:
TOMORROW I GET MY BRACES!!! I hope it doest hurt too much. I hate eating when you cant chew. Gives me a bad case of the runs! :)
Wish me luck!

[Titan]

I GOT MY BRACES!! They dont hurt too bad today, but im sure they will tomorrow. I also look like a complete doofus. Oh well

My mom is going away for a week, so i dont have a ride to the gym, from now till next sunday. I am going to try to go to the school weightroom, or get a ride with someone else to the gym, but i am sure my workouts will be eratic this week, it may be a possible "rest week"

Diet too much carbs/fat. My mom made me go to a chinese restaraunt today. I tried to eat as healthy as i could. But "sizzling chicken on a hot plate" had sauce, and was not a solid peice of chicken. Hey i did the best as i could

sleep 7.5 hours

[Titan]

HOLY ****!! Yesterday was the worst day ever, it doesnt get much worse than that.First; i got my braces, which hurt like a bitch, and i do infact look like an idiot, as i expected. But thats not the bad thing.

All my friends and i went to my friends house, his mom let one of us borrow the car so we could all drive somewhere. So one of my friends were driving a 4 people car and the other one was driving 8 people in a montero. Allot of **** happened, one of my friends who had a liscence for only 2 weeks drove us for a while. A few hours later, everyone was asking to drive (everyone only having a permit) eventually my friend let one of them drive, very bad idea. I switched cars, because i had never seen this guy drive, and my other friend was driving legally. We all said to meet at jack in the box, about 20 mins away. When i got there there were flashing cop lights, and a damn montero pulled over. GOD DAMN! My friend getting cuffed. He was on probation for fireworks on the 4th of july, holy ****! Now my friend whos parents let us borrow the car is in big ass trouble, and the driver is gonna go to juvi or something. HORRIBLE. His parents will never trust us again.

[Titan]

Braces hurt.... cant eat alot.

I did not do deadlift/shoulder day this weeked, because i had no ride to the gym, but tomorrow i am going to be able to do chest/tri day. I am happy

diet Bad... i was just struggling to eat... so lots of liquid type food. Too little fat, probably too many carbs.

sleep 7.5 hours

[Titan]

Chest/Triceps

Bench- 135x5 155x5 175x4 205x2.5 195x2.5 190x2
HM... why were the reps so low today, i wonder, just wasnt feeling it. I was upset, but knew i would make it up on dips

Pec Deck- 120x8 110x9 Damn crossover machine was taken

Dips (my favorite)- 0x5 55x7,6 I really really really need a dipping belt, the db is starting to rip the crap out of my legs.
next week 60 lbs !

Skull crushers- 65x6 90x8 95x5 last set supersetted with close grip bench

Diet Good, possibly too little carbs

sleep 7.5 hours, tired as crap


MY BOTTOM TEETH SEEM SO MUCH MORE MESSED UP. These braces seem to be messing up my teeth, not correcting them. WTF

[Titan]

Legs

Squat 135x5 185x5,3 225x4.5 205x7... not too good today, i dont know what was wrong

Front squat- 145x7 150x4 Excellant.. regardless of how i did on regular squats i feel i did great on these

SLDL- 135x5 235x6,5 up 5 lbs

Leg extention 150x12 160x7

Standing calf raise- 155x9 115x16,11 90x16 Had a big burning in my calfs during these

Diet good... had chocolate milk for pre workout... hard eating alot when you cant chew food

sleep 8 hours

I got a job app for my gym. THey pay 8 bucks an hour for doing very little work. I will probably be working at the front desk or at the concession place. I think getting paid 8 bucks an hour to do nothing but make 2 smoothies an hour is great. Plus its at the gym. Some of my friends may be applying with me

[Titan]

Rest

My mother is not here so i will not be doing cardio today. I only do it because she makes me do it twice a week, or she will not take me to the gym.

Diet superb!

Sleep 7.5 hours, much too little

[Titan]

Fun link of the day, for people who actually read my journal but dont post.
http://www.jeffleake.com/SMTSFLSH2.swf
Post something damn it!
Its lonely in here

[Titan]

Back/Biceps
Pullups 5,3 30x6 25x4 20x5
Shrugups- 2 sets w/ 30 lbs
DB row- 85x6,4.5
BB row- 130x7, 125x6.5,5 I like these alot
BB curl- 90x5.5 80x6.5 70x7
Incline db curl- 25x6 i have a real bad sticking point at the beginning it makes these hard.

Diet Good. had chocolate milk preworkout... not so good

sleep9 hours... nap :)

[Titan]

Diet- Not very good.. I had 4 slices of pizza for dinner. I was at my friends house and had no other options

Sleep- 7.5 god damn it i need more

tomorrow i have to get up to take picture of peopel at my moms work. I will only be working around 5 hours, and will be getting payed around 100 bucks so i am damn happy.

[Titan]

Chest/Triceps
Bench- 135x6 155x6 175x4 205x5 195x7 190x5
Man that was great... much better than last week i was happy
Cross over- 60x6 (horrible form) 40x8

Dips!- 0x5 60x5 50x5

Skulls- 65x6 95x3 superset with close grip bench
Tris were tired from dips so i stopped here
Great day

Diet Good... tomorrow i will be eatinga chicken sandwich mid day instead of cottage cheese and oats... my teeth dont hurt too bad anymore.

sleep 7.5 lost alittle bit of sleep over http://www.wannabebigforums.com/showthread.php?s=&threadid=19995

[Titan]

Legs

Back Squat 135x5 175x5 185x12 None to failure Just did as warmup

Front squats- 155x7,7,4 Bulk of my workout up 5 pounds and 2 reps

Leg curl- 85x8 130x9 135x5

Leg Extention- 150x10 170x10 180 4xdropset

Stand CR- 110x6 155x9,7 110x16,11

Diet Good

sleep 8 hours i need more

I had to workout quick today, because my mom was waiting.

I applied for a job at the gym. I talked to the main guy, and introduced myself, and he remembered my name and stuff so i hope i get it.

[Titan]

yesterday
Back/Bis

Pullups- 5,4 35x4.5 30x4 25x3.5

Shrugups 2 sets w/ 35

DB- 85x7 75x7

BB- 130x8,6 110x9

Curls- 50x6 90x4.5 80x5 60x12

DB/Hammer curls super set 25 lbs then 20 lbs

Diet Great

Sleep 8.5 hours
my cable modem is broken, i will only be able to update eratically untill wednesday when it will be fixed.

[Titan]

My internet was messed up for the last few days... here were my workouts
Saturday
DB Overhead press- 25x7 30x7 35x7
BB Overhead- 105x9 110x5 105x3.5
Front Raise- 30x8,7
Side Raise- 25x6 20x8
Deadlift- 135x5 225x4,5 300x3 305x2 310xMISS
Shrug- 195x10,8 175x16
Shrug bhd back- 175x9

monday
Bench- 135x7 165x5 185x5 205x5.5 195x4.5 185x4
Cable xover- 60 lbs 50x10 form not so good
Dips- 0x5 60x5.5 50x5
Skulls- 65x5 95x3 85x6 75x5.5
Tri Pressdown- 60x4.5 50x9

tuesday
Squat- 135x6 155x5 185x6 225x8
Front- 165x6,5 155x6
SLDL- 135x6 240x6 225x6
Ext- 160x10,8
Stand CR- 100x7 155x10,9 110x8
Seat CR- 100x15x2

[Titan]

today...
good diet
not enough sleep

[Titan]

current pic

[BCC]

lookin good man

[Titan]

Thanks Chase

[Titan]

Back/Biceps
Pullups- 5,4 35x5 25x5,4 Not progressing as much as i would like here. That is why the rep scheme is messed up.

Shrugups- 2 sets at 35 lbs

DB Rows- 85x9,6

BB Row- 135x8,7 120x10

Ez curl- 85x6.5, 4.5 75x7

DB curl/hammer curl (SS)- 25 lbs

Diet Ok... too many carbs post workout in the form of rice and noodles. I ate stirfry, and ate the noodles so i could have alot of meat.

I am going to homecoming with a hot ass chick, she also seems really nice. I think this will be pretty sweet.

[Titan]

Friday Rest

Diet Not enough at all
sleepok

damn girls... ****.

[Titan]

Shoulders/Deadlift

Db Overhead press- 25x6 35x6 40x6 just done as warmup

BB overhead press- 115x7, 110x4 100x5

Front raise- 30x9,7

Side raises- 20x10,7

Deadlift- 135x5 225x4x2 275x3 310x1 315x1 320x1
YIPPIE! that is alot of weight for me... most i ever did... i only tryed to determine my max today. It was pretty good.

DB shrug- 90x13,10

[Titan]

My hands after the deadlift

[Titan]

DBl Bi.... back is little bigger now... even though pose is messed up so one side is more flexed than the other

[Titan]

good rest day

Im really feeling the deads in my hips today, and shoulders are sore as hell, which is weird, they are never sore

diet Not enough food... too much fat with dinner

sleep 9.5 hours

[Titan]

Chest/Tris

Bench- 135x8 165x5 185x5 205x6.5 195x4.5 185x4.5

Pec Deck- 125 drop 115 110x6

Dips- 0x6 60x6.5 50x6

Skulls- 65x6 85x5 75x7.5

Tri Pressdown- 60x4 50x5.5

Diet ok but i missed 1 small meal

sleep 8 hours

[Titan]

Legs

leg press warmup - 4 platesx10 6 plates x 7

Front squat- 165x9,6
Leg Extention- 160x13,10 140x9
Leg curl- 140x6 130x6
Calf press( Leg press machine)- 4 plates x 21 6 plates x 15,15,9

I am sick and tired as hell. I cannot sleep, and i have the worst diaherra (SP). Sucks so much. I dont know what to do. I didnt have energy to workout, so i just did a breif workout, but my front squats went up. I hope i get better soon.

diet good, may not be digesting all the calories though

sleep off and on all night, probably about 5 hours

I was nominated for homecoming king, and may win. This is interesting, i find it hard to believe that people would vote for someone like me for this crap. Whatever... my date may think i am a stud or something now. We will see how this turns out.

[Titan]

"REST"

I was gonna do a bit of cardio at school today. So... I ran a 1/3 mile warm up lap, then stretched out and stuff.

But then i had to help the wrestling team move mats. Big huge frickin mats for 2 hours.

So that was a sorta workout. I did not do my cardio after that because i was tired.

diet was ok

sleep was better than usual.

I cannot sleep worth **** now... wtf

tomorrow imma do either deadlifts or back. we will see

[Titan]

Deadlifts/Shoulders
Deads- 135x7 185x4 225x4 275x1 315x2 Lower back is still sore... so i cut it short here

Seated Military- 95x6 115x7 135x5.5 125x6

Front raise- 30x9 35x4

Side raise- 25x10

diet not enough protein

sleep 8 hours
I think there may be something wrong with my nipples. http://www.wannabebigforums.com/showthread.php?s=&threadid=20866

[Titan]

Rest

Diet- good... Steak for dinner w/ baked potato... forgot to order it dry so i had to take all the crap off... perhaps too high in fat

sleep- good... 8 hours

Im calling the doctor tomorrow to get my hormones checked.

[Titan]

Back/bis

pullups- 5,5 35x6.5 25x4.5,3.5
2 sets of shrugups with 35 lbs

db rows- 90x6 80x9

BB rows- 140x8,6 125x8

EZ curls- 85x6,3.5 75x6.5 65x7.5

Hammer/db curl ss- 25 lbs 25/20 lbs

Dunno whats happening to my curl weights, i think i may be using better form, hence the lower poundages.

Diet- dunno days not over

sleep- 9.5 hours

[Titan]

yesterday
chest/tris

bench- 135x6 165x5 185x3 205x5 200x5 Not so good, because my hurt, because i just had blood taken.

pec deck- 120x9 115x6

Dips- 0x6 60x8 50x7

skulls (ez bar)- 55x8 85x7.5,4 65x11


******* gyno
im pissed

[Titan]

legs

squat- 135x6 175x4 205x4 235x5 225x2
Lower back tired
Front squat- 175x5 155x8

SLDL- 225x5 245x6 lower back too tired

leg curl- 140x5 120x8

leg ext- 155x15 150x10

leg press calfs- 6 plates x 15 8 plate x 13,8

1 leg raise- +45x9

sleep and diet good


**** man
everything that can go wrong for me has...im so frustrated with life

Its like on the day i was born the clouds parted and god said "**** you patrick"

[Titan]

rest day

DIet good

sleep good

I just got 10 lbs of protein powder from pt factory. Its pretty good. Dont know how it tastes yet.. Tomorrow im lifting at school, so should be interesting

[Titan]

Back/Bis

Pullups- 5,5 40x8 30x6,5

2 sets of shrugups w/ 40 lbs

DB Row- 85x10,8 (did not have 90 lb dumbells)

BB Row- 140x7, 4

EZ curl- 85x9, 3.5 75x7

DB Hammer curl- 25x14


Diet good... protein powder tastes like a car... but what the hell can you do?

sleep slept like a baby

THe hot ass chick i was going to go to homecoming with is grounded... so i cannot go w/ her. Now i have to go stag, and i will most likely be voted homecoming prince. THis will be gay, because i do not want to dance w/ anyone, and if i dont go to the dance everyone will think im a dick.

This girl im talking to also has a belly dancing perfomance on saturday... and guess what i cannot go to that either, because of the gay ass SATs. WTF why is everything going wrong.

[Titan]

Yesterday

Shoulders/Traps

Hanging leg raise- 2 sets ( military was being used at teh moment)

Military press- 85x6 95x6 115x5 140x5 125x7 115x7

Upright rows- 100x6 90x8 80x8

Front raise- 30x8

DB shrug- 100x11, 90x12,10


DIDNT EAT ENOUGH TODAY

DIDNT SLEEP ENOUGH TODAY

[Titan]

Chest/Tris

Bench- 135x6 165x6 185x5 210x5.5 205x5 195x6

Cable xover- 50x15 60x15

Dips- 0x6 65x6 55x8

Skulls- 65x6 85x6.5 75x7.5

Tri Pressdown- 100x13.5 110x6.5

Diet good, not enough water though

sleep 7.5 hours... not nearly enough

Good workout today, set new records in almost everything. Arms looked pretty big during tri presses.

[rookiebldr]

Hopefully the weekend worked out ok after all.

Which protein powder for PF did you buy. I've tried their regular protein and really didn't like it all. I found their PWO to be good once I got used to the taste. I just couldn't get use to the regular stuff for the price difference on what I could get here.

[Titan]

i got a mixture...
like 50 percent the cheap whey
40 percent the good whey 4500 or something
5 percent bovine serum
3 percent glutamine

I think that was the breakdown... I am not sure but it was something similar to that, it came to around 7 bucks a pound.

The weekend went ok, i did not go to homecoming, because my date was grounded for fighting to be able to go. Her mom did not want her to go w/ me for some reason, she argued and was grounded. IT was ok though... I also failed my driving test for no reason, because the woman was a bitch. It was ok though

[Titan]

Legs

Squat- 135x6 175x4,3 205x3 235x6 225x3

Front Squat- 175x8 165x3

SLDL- 225x5 245x7,6

Verticle leg press calfs- 6 platesx12x2

1 leg raise- 45x 8

diet good
sleep 7.5 not enough

[Titan]

Back/Biceps

Pullups- 5,5 45x6 35x5 30x5
SHrugups- 2 sets w/ 45 lbs

DB Row- 100x7 85x11

BB Row- 140x8,8,6

EZ curl- 65x5 85x8,5.5 75x7

diet good
sleep bad

good workout, i suprised myself on the db row

[Titan]

Shoulders/Deadlifts

Military Press- 95x6 105x7 120x5 145x6 135x6

Front laterals- 30x8 25x11

Side Laterals- 25x8 20x9

Rear Laterals- 20x12 25x9

Deadlift- 135x5 225x4,3 295x3,3 (grip is starting to suck)

DB Shrug- 100x11,9 90x9

2 sets of static holds

diet- good

sleep- bad...7 hours

My grip is really starting to limit my deadlift, and it is not progressing very quickely. ANyone have any suggestions?

[Titan]

OH ya... I took the PSAT today, it was pretty damn easy. COmpared to the SAT last weekend, it was very easy. I also had to go to this dumb ass quiz show orientation, all the people were so smart there. It was gay

[Titan]

Chest/Tris
135x6 165x5 185x5 210x7.5 200x7

Pec Deck- 125x8 120x7

Dips- 0x6 70x8 55x8

Close grip bench- 120x8,6

Tri press down- 110x12 100x9

TOo many people at gym. Were on all the machines. THis gay homo weak ass was on the dipping thing, talking to some woman for hella long. I finially asked him to move he gave me a dirty look, then moved his weak ass. He did this for each of my 3 sets.... Imma kill that idiot.

diet good

sleep way too little

[Titan]

I did not do legs today, because i was extremely tired. I decided today would be a rest day, and i would do legs tomorrow, and back the next day. I knew i wouldnt get a good set of squats if i could hardly keep my eyes open. I cannot sleep at night.

I decided to take a picture of my lats i believe they are getting bigger.

[Titan]

Upper legs

Squat- 135x7 175x7 205x3 235x8

Front squat- 180x8,4 170x5

Leg Press- 8 plates +50 x 10 Drop set 8+50x6
6+50x7

Laying leg curl- 130x10 120x8

Seated leg curl- 145x12 125x10 * these felt good

I almost yacked today, i felt hella hot, and my legs were so tired i could hardly walk
i chose not to do SLDL or calfs today
I will do calfs tomorrow

Sleep- ****, i cannot sleep worth ****

diet- good

[Titan]

Back

Pullups- 5,5 45x5.5 30x6,5

DB row- 100x9 85x11,8

T-bar (in corner)- 3 plates x10,8

Reverse curl- 65x8,6

Leg press calfs- 6 plates +50 x15,11
1 leg raise- +45 x 15

diet- ok... not enough because i have had a stomach ache

sleep- not enough, because i cant sleep

[Titan]

My legs have been extremely sore for the past 3 days. I love it. They also feel noticeibly bigger. I feel great.

I couldnt hit the gym today, so i just did alot of front side and rear lateral raises w/ 20 lbs. I got a pretty good workout from it.

Im trying to get my liscence again on the first. THats friday.

[Titan]

From monday

Chest/Tris
Bench- 45x8 135x6 175x6 185x6 215x6.5 205x5 Paused bench 185x5

Pec Deck- 120x6 110x6

Dips- 0x8 70x6 55x8,7

Skulls- 55x8 85x5.5x2

DB oh extention- 60x8

Pully press down- 110x7.5 90x8

[Titan]

Yesterday my mom didnt want to go to the gym so i didnt. Today i will be doing legs

[Titan]

And once again my mom did not want to go.
THis means i will be doing legs tomorrow
back the day after that and possibly shoulders the day after that. I may not workout saturday because 3 days is alot to workout in a row. We will see.

Today i went driving with my friends dad, in his F150, to practice for the driving test. Hopefully i dont get screwed out of my liscence again

[Titan]

legs

squat- 135x6 175x6 205x3 240x7

front squat- 185x6,4 170x6

SLDL- 135x7 185x4 225x6 235x9,6

Leg press (drop set)- 8 plates+70 x 7
6 " +70x10
4 " +70x 10

Leg press calf raise- 6x22 8x16,12

Good workout today. I did sldl with my knees slightly bent today, it was sorta harder. I believe how these are supposed to be done.

sleep- too little
diet- excellant

[Titan]

Back/Bis

pullups- 5,6 45x5 30x6 30x4 very very slow

db row- 100x6 90x8 85x7

Supported row- 120x2 105x6 95x6

Chins (Parallel bar)- 14

ez curls- 50x8 65x6 85x5,3.5 65x10

Naut. bicep curl- 80x7 70x7

Abs

Diet- good

sleep- great

[Titan]

Chest/Triceps

Bench- 45x20(fast) 135x8 175x6 185x6 215x7 205x6.5

Paused bench(2 secs)- 185x8 ( not sure about how many reps, its hard to count)

Flys- 30x12,15 35x14 (light weight just getting the form, next week i will use 40 or 45) I like these

Dips- 0x4 70x7.5 (didnt do the other 2 sets because i was talkintg to a trainer there. He said i am getting much bigger/stronger, and he is impressded by my dedication. We then discussed training and goals and stuff. He seemed very impressed)

DB Tri extention- 70x11,6

Pully Ext- 110x12 100x10.5 90x9

Diet- good, started talkng creatine again

sleep bad

[Titan]

yesterday mom wouldnt take me to the gym, and i was really tired so i went to bed at 5-9 ate then slept at 10

today
legs

squat- 135x8 175x5 205x8 just used these as a warmup

front squat- 190x7,5 175x7

laying leg curl- 135x9 125x8

seated leg curl- 145x15 155x10

Leg press- 8 plates +70 x 12,6

Calfs on the leg press sled

[Titan]

couldnt update yesterday, because i procrastinated a bad ass essay, and stayed up till 1230 doing it. I did workout though and heres what i did

Back/bis

pullups- 6,5 45x5 30x6.5 0x10
chins- 5

db row- 100x7 90x8

pully row- 140x9.5,8 130x8

bb curl- 50x7 90x3 80x7

Naut bicep curl- 85x9, 5.5 70x8

[Titan]

Chest/Triceps

Bench- 45x20 (fast) 135x8 175x7 2-5x4 215x8 205x7.5
Paused bench- 185x8

Fly- 40x13 45x9

dips- 0x8 70xmiss 50x13,7 (couldnt do what i usually do. I guess i was just fatigued)

db overhead extention- 75x8 70x8

rope pully extention- 115x12.5 110x10.5 105x10

diet good

sleep good

[Titan]

LEGS WOO!!!!!!!
squat- 135x8 175x8 205x3 245x6 WOOO!! 225x6

frong squat- 190x4 175x6 ( hard to do these with legs real tired)

sldl- 135x8 245x7 225x9

lp (on cable machine)- 400x13 then drop set 400-320-260

lp calfs (same machine)- 420x7 340x13,11

1 leg raise- +25x14

diet- good good good

sleep- took a nap till 530- but couldnt sleep till 1130 so i guess it evened out.


Great leg day. I bought a new mp3 player for 20 bucks, and used it today. Im amazed how much more focused i am while listening to music. I dont think i will ever go back to listening to the gyms gay ass music.

[Titan]

lats/biceps

pulldown- 90x6 120x5 150x5 (done purely as a warmup because my back was sore)

pullups- 0x6 35x8 35x4 (parrallel bars) 25x5 (PB) 25x5

supported tbar rows- 105x7 100x7 90x8

pully rows- 140x8 130x7

bb curl- 50x7 80x8,5

nautulus curl- 90x8.5,4.5 80x7.5

[Franjipani]

Originally posted by Titan
I bought a new mp3 player for 20 bucks, and used it today. Im amazed how much more focused i am while listening to music. I dont think i will ever go back to listening to the gyms gay ass music.

An mp3 player for $20??? :eek:

Its amazing the difference having kick-ass tunes can make to your workout:D

[Titan]

ya its a pretty sweet deal. I am buying it from my friend who has a new mini disk player. This thing is only 30 grams it is so small. it has 64 megs of memory. The only downside to it is that it has pretty bad battery life, and it has no display or controller. But i could care less because its so small, and cheap. So far i have gotten 2 workouts in on a tripleA battery and it hasnt run out yet, im waiting to see how long the battery life it.

I notided that im much more focused while listening to music, i love it.

[Titan]

shoulders/traps

military press- 45x10 65x8 95x6 135x10 145x4 115x10 WOO!

Front laterals- 35x8 30x10 25x12 (high)

1 arm side laterals- 25x11,7 20x11

nautulus read lateral machine- 125x10,8 115x10

db shrug- (improved form) 90x16,13 85x13

ab work

sleep- 12 hours

diet- super!

[Titan]

rest day

sleep- 10 hours
diet- good

my mom and sister have begun calling me fat. And my mom is telling my diet habits are f'ed up. Its really starting to bother me. Having a triathelete for a mother is pretty gay. She doesnt know crap, and she is lecturing me about my appearance, goals, and habits. Stupid SH1t!

[Titan]

Chest/Tris

God damn chest day on monday. The **** was all taken today, so i had to do incline bench. I never did this before.

Incline- 45x20 135x8 160x5 185x7 175x6

Dips- 0x8 75x8 60x9,6

Flys- 45x11,10 40x10

Skulls- 80x10 85x7,5 ( this is considering the ez curl bar as 20 lbs) I dont know what it really weighs, the owner said 20-22 but he doesnt know ****

V bar pully tri pressdown- 115x8 110x6.5

sleep- 7.5 hours

diet- good

[Titan]

Mom didnt want to workout again. Suprise suprise. SHe never will take me on tuesdays. I may need to readjust my schedule, or get my liscence.

[Titan]

legs

leg press- 4 plates x 12 6x10 10x11 10+5x7
Drop set- 10>8>6 plates 4,8,10 reps

leg extention- 150x10 140x10

laying leg curl- 135x10 125x8

seated leg curl- 150x13,10 130x13

leg pres macline calf raise- 400x11 360x11 340x11

1 leg raise- +45x16

Today some gay guy was on the power rack, so i couldnt do squats, so i just did leg press. No wonder i have pussy **** legs.
sleep good
diet good

tomrorow i go to endocrinologist.

[Titan]

I took a few pictures tonite, and i am dissappointed to say the least. I can only post one, because the rest make me sad.
I think i may start cutting soon, to get rid of my bitch tits, and gut, but then my legs will get even more stick like. WTF this is so gay.

as if anyone reads this anyway.

[ElPietro]

Hey man you are getting bigger, and that's what bulking is for. You have to accept that you are going to add some fat. From your pics though I would say you are lean as hell still and shouldn't worry about what your mother says. She's a triathlete, they don't train the same way so either explain your goals better to her or just worry about what you think not her. I would say continue with your bulking. You aren't as big as you want to be yet so you should just keep it up. Just try to get your training in regularly. Can you take public transit to the gym instead of depending on your mom for a ride?

Is this the same program you started on? I think it was Chris who made it for you right? Guess it was a while back...good luck, but it looks like you're making progress so I'd just keep things the way they are.

[Titan]

Thanks a lot for the compliment LP. I appreciate it greatly. I guess I have put on a little size, but it’s the fat on the breast area that’s killing me. My self esteem is shot. Last night I was pretty depressed about it. I am on a different program than the one Chris gave me during the summer, I made great gains on it, and I think I’m going to ask him for a new one. I have been following a workout similar to Belials for a while. About my mom, she gives me so much crap, its hard to ignore. I am hopefully getting my license on Monday, *crosses fingers*.

I went to the Endocrinologist today. She knew her stuff. She asked me all these question, and apparently I impressed her w/ my little knowledge of the endocrine system. Anyway in a nutshell, she says I have no gyno, and that it’s only some fat storage under the nipples. She also said that if I worked my shoulders/abs more it will be less apparent, and that it is only because I have “large” pecs. I don’t know how much of that working stuff I believe.

All that taken into consideration, I think I may be going on a cut pretty soon. Basically eating the same **** I eat now, but eating less of it. Maybe reduce my caloric intake by 3-500 calories. What are your thoughts on this?

[ElPietro]

Yeah I'd say instead of cutting just lower your cals a bit and do a more controlled bulk. When you bulk stuff like this will happen so no point getting upset about it. If you have big pecs thats the whole point, when you cut they will show more. But don't sell yourself short if you aren't at or past the size you want to be.

Anyway, good luck to you.

[Titan]

Ive been "bulking" for around 6 months. I dont really see the need to do a slower bulk. I thik it would be more benefitial to just lose the fat i have over like 2 months, and then get back on a real bulk.

[Titan]

Back/biceps

Pullups (hands facing eachother) 0x7,6 35x6 0x11,7

Supported rows- 105x7 100x6 90x10

Pulley rows- 140x12 130x10

Ez Curls- 80x10,6

Nautulus curls- 95x8 90x6 80x6

Rear lateral machine- 125x11,8

Diet- good

sleep- great

I didnt workout on thrusday because i had 5 tests. I think i did well on the AP Bio test, which is all that matters. Cellular respiration, membranes, and photosynthesis are all owned. I pushed back to today, and didnt do shoulders. I will make this up next week.

[Titan]

Chest/Tris

Bench- 45x20 135x8 175x6,3 225x5!!!!!!!! (nose bleed) 230x2 +1 crap rep Pause bench- 185x7

I got a bad ass bloody nose right after my 225x5, but who gives a ****. I was so happy i hit that, i was only expecting 2. The nosebleed didnt stop, but i wasnt going to either.

Dips- 0x8 75x7 60x8 (tired from bench)

Fly- 50x10 40x10,9

Skulls- 90x9,6 80x10

V bar tri press down- 115x12 105x8

GReat workouit!

Sleep- 9 hours

Diet- complete ****, not nearly enough calories

I got my liscence today. Third times the charm. The other two failures can be summed up as 1) nervious 2) old man running stop sign. But this time i owned it. 5 errors. Im so happy right now. No more bus. I can drive myself anywhere. WOOOOOOOOOO!!!!!!

[Titan]

Yesterday.
Legs/Calfs

Squat- 135x8 175x4 205x3 250x5( belt on last set)

Front Squat- 195x5 185x4 ( no belt on these)

Seat leg curl- 160x13 155x9 140x9

Standing Calf Raise- 135x20 180x12 160x12

Seat Calf Raise- 115x13 90x24

Today im oging to my dads and wont be back till sunday morning, so basically training is ****ed oh well. Ill just use it as a break.

[ElPietro]

Congrats on getting your license. Do you have a car? Or you can just borrow your mother's now and not rely on her to drive you places?

[Titan]

I have my own car. My mom gave me her old mazda mx-3. Its a little red sports car. It is not a great car or anything, but it is a car. I can go where i need to now, w/o waiting for her to take me. Thats great!

[Titan]

Back from my dads today. I didnt eat that much, and couldnt work out while i was there. I just tried to get enough food. I believe i did, but a few of my meals had a bit too much fat in them, but hey what can you do. Starting now im not missing any more workouts, because i can drive where i need to go !!!

[Titan]

Chest/Tris

Bench- 45x20 135x7 175x6,5 225x4.5 (deep) 215x4 205x6

Dips- 0x8 80x8 65x7

flys- 50x9 45x8,7

Skulls- 95x6 85x8,6

V-bar pressdown- 120x7

good workout, better depth on bench, i went down till my rotator cuffs sorta hurt.

God, my printer was being stupid so it took along time to do a stupid project today, printing 36 index cards.

I got a 89% on my ap bio exam. Not to bad/good. I should have done better, im starting to study earlier now so i will do better.

nitey night

[Titan]

sweet... im driving to the first time alone today. WOO!!
TOday is normally the day i have to skip, but not today, because i can drive myself now!
WOOT!

[Titan]

Legs

Squat- 135x9,6 175x5 205x3 250x7 (deep) 270x1 (**** form) legs were tired i should not have tried a max.

Front squat- 195x7 185x4

Leg press- 10+5x6
Drop set- 10x3
8x6
6x7
4x9

Laying leg curl- 145x5

Seat leg curl- 160x12 150x10 140x10

calf raise- 135x12 160x12,10 135x17

sleep good
diet good

school- stupid

[Titan]

Back/Biceps - yesterday

pullups (neutral grip)- 7,5 35x6 13,6

supported tbar rows- 105x7 100x6 90x4

pullovers- 185x4 195x8

ez curls- 60x6 90x7 80x8,5

naut curls- 95x6 85x7

leg raise- 2 sets

wrist roller- 6.5,5

[beastin v6]

Originally posted by Titan
Legs

Squat- 135x9,6 175x5 205x3 250x7 (deep)



Not bad ! Keep lifting hard and eating clean and in no time that squat will be up in the roof! How is that diet coming along though? Are you taking any supplements?

btw, impressive bench too!

keep it natural,

peace

[Titan]

diet is pretty good.
m1- 3 eggs 3 whites 1 cup oatmeal 1 cup milk
m2- 3 slices wheat bread, chicken breast
m3- 2 cans tuna, 4 slices wheat bread, or 1 cup oatmeal
m4- variable preworkout meal (milk and something else)
m5 postworkout shake(50 whey, 70 dextrose, 5 creatine) or family dinner which consists of some form of meat/egg and carbohydrate
m6- cottage cheese, milk, and maybe a fruit

I take creatine, but i dont think it has done anything for me. It is a jar that is like 6 mos old, and it is beginning to clump. I dont know if thats bad or what, im just trying to get rid of it. I dont take it very often.

THanks for the compliments. I believe you are making excellant progress on your cut. Keep up the good work.

[Titan]

Deadlift/shoulders

deadlift(off floor)- 135x6 225x4,4 275x2 325x2 315x1

Military- 45x8 95x6 145x9

side raise- 30x7 25x8

Nautulus rear laterals- 125x12 130x6 115x6

db shrug- 90x16,10

Took the sat again, we will see how i do this time, hopefully better than last time, so i dont have to take it again.

[Titan]

Pecs/tris

bench- 45x17 135x6 175x6 225x6 215x5 205x6

Dips- 0x8 80x8

fly- 50x11,7

CGBP(on the smooth)- 155x6 135x8

V-Bar pressdown- 120x14,10,10

missed a meal today, because i had community service

[Titan]

TOnite i couldnt work out. I was too tired. I am going to go to bed at 8 pm and then do legs tomorrow. I dont know why im so sleepy.

[Titan]

leg day

squat(warmups)- 135x10,7 185x4

Front squat (very deep no belt)- 195x7 185x5

Seat Leg curl- 165x14,8 150x10

extention- 170x15 180x12

Standing Calf Raise- 135x12 180x12,10 160x10

Seat Calf raise- 135x12,11 90x23

I slept at 8 pm yesterday, and woke up at 645 am, but was still tired. I wasnt feeling this workout, and was very drained. I have no explanation as to why, but i wasnt about to skip anothe rworkout, so i did what i could. I must be getting sick.

For christmas i will be gettign a dipping belt, and Supertraining. Sweet!

[seance69ca]

Originally posted by Titan

I take creatine, but i dont think it has done anything for me. It is a jar that is like 6 mos old, and it is beginning to clump. I dont know if thats bad or what, im just trying to get rid of it. I dont take it very often.
[/B]

Clumping is due to moisture and, yes that's bad if you hope to get anything worthwhile from your investment in creatine. :rolleyes:

[Titan]

i guess i should buy some new creatine. I have never gotten any results from it anyway. Its cheap though, so i guess i should get some anyway.

[Titan]

STill extremely tired. I dont know if im growing, or am sick or what. I was sleepy all day, couldnt keep my eyes open in class. Tomorrow i will do back/bis

[Titan]

Back/Bis

Pullups (neutral)- 5,5 16,8,5

Supported T-bar- 105x9 100x10 90x10

pullovers- 195x11,5

Nautulus curls- 50x11 95x9.5 85x7 80x6

Hammer curls- 35x6

Ab machine

Wrist roller

I did the tbar with curl grip, at the suggestion of chris mason, and it worked much much better. I liked it alot. THanks chris.

My wrists hurt, so i didnt do barbell curls.

[Titan]

I had to run a 1 mile cross country race today, because of a bet i made with my moms boyfriend. 4 months ago i said i could run a 5:45 mile, (even though i never had). The race was today. Parts were down hill, and parts were up hill. I was scared i would not be able to do it, because i havent done any form of cardio for like 4 months. The result was...
EXACTLY A 5:45 mile! Sweet. I won the bet. I was dead afterwards but... I DID IT! YES!

That shows my mom and her boyfriend how much i need cardio. GOD DAMN IT!

[Titan]

MAN IM GETTING SICK. It hurts my eyes whenever i look around. I stayed up till 1030 studying for AP Bio, and woke up at 6 to study more. I didnt even do that well on the test.

I figured i could work out. I was so mistaken. My first headache! I couldnt even think. I kept trying to workout but i couldnt. I just went through the motions. GOD DAMN IT!

Bench- 45x16 135x8 175x8 205x3,11

Fly- 50x11

Pec Deck- 120x5.5 110x6 100x7

front raise- 35x7

tri cable pressdown- 120x16 130x10

Tri machine- 80x12

[Titan]

God damn christmas break. I went snowboarding, and only got 2 training sessions in. Now im at my dads, and cannot do anything except sit on my ass, and eat. Im just trying to eat enough so i do not lose any muscle mass. When i go home i am planning on trying HST out with B&I's help. I come home on the 1st, so that means i train on the first! WOO ****ING HOO!

[Titan]

Ok. I came back yesterday, and was able to train today. The gym was not open yesterday.

I am determining my 15,10,5 rep maxes for my HST cycle.

THe workout went as follows
warmup- run 3.5 mph at 4% incline for 5 minutes

Squat- 135x8 185x5 190x15(+ alittle)
(Hammys were killing me for some unknown reason, i will determine the 10/5 rep maxes on another day)

Leg Press- 340x15 (not failure +15 lbs) 450x6

Seated leg curl- 155x15 (+5 lbs) 170x7 165x10

Standing Calf raise- 90x12 180x9 205x3 150x15 (+5)

Ab Machine- 80x12 110x12


I havent worked out for a while, so my muscles were very tight, and it was difficult to do the squats.

[Titan]

THis was for 2 days ago. Friday.

Bench- 45x10 135x8 185x15 +5 225x4 -5-10

Dips- 70x8 -5 75x6 +5 Dips are alot harder with a dipping belt, as opposed to using a dumbell

Skulls- 90x10 100x5

Lateral raise- 35x5 25x15

[Titan]

Today

Neutral grip pullups- bw+8x15 +35x5

BB Rows- 135x14 -5 185x5

shrugs- 195x16 +5-10 235x10 260x5

Rear Delt- 175x6 155x10


Tomorrow i will be doing SLDL, DB curl, military press, and finishing up abs. Because those are the odd excersises that i did not find on the previous 3 days. After that i will be doing 6 days of Strategic deconditioning, and then i will be starting the 15's cycle of HST. I am very eager!

[Titan]

Yesterday WBB was down, so this workout was from then.

SLDL- 135x8 215x15 +5 260x7 +5

Military Press- 95x8 160x5 +5

EZ curl- 70x10 90x10 100x4.5


Ok now i will determine the rest of my maxes using a calculator. I skipped a few 10's because i was too tired to determine them.


I HAVE A JOB INTERVIEW AT THE GYM TODAY! Im pretty stoked, i hope the guy can see how much i want the job and will give it to me. *prays*

[Titan]

WOO!!! I aced that interview. I came in 15 minutes early. The man came out at around the time we stated and proceeded to interview me. He knows who I am, because I am at the gym all the time. He asked me questions about how I think a gym works, how i could contribute to it. ETC ETC. I was easily prepared for all of the questions, and he was impressed w/ my answers.
The only question that threw me was "Is the customer always right?" I paused and thought about it, and said the customer is not always right, but you should treat them like they are. Treat them with respect, and if they will not listen to you or do what is right, then you just get a person who is more knowledgeable, and refer them to them, so they cannot argue with them. He said i was the only person who ever answered that question truthfully. They said they would call today, or tomorrow! Im pretty damn sure i got this job. Working at the front desk of the gym is going to be sweet!


5 days till i start HST!!! WOOT!

[Titan]

As of today there has been no call.

[Titan]

I GOT THE JOB!!! WOO!!! WOO!!! WOO!!!

I am working the front desk at Primetime Atletic Club. Tomorrow is the orientation. I get my cool gym worker shirt. I will probably start actual work sometime next week!!! This hella owns!

[BCC]

Good luck at the gym.

[Titan]

Thanks a whole lot man. I appreciate it. What do you do at your gym chase? Front desk or you more along the lines of management? I dont think there are a whole lot of different positions.

[Titan]

Here is the split i will be attempting to use. If anyone has any suggestions PLEASE PLEASE post them. i need all the help i can get.

I am switching Squat/SLDL, with Leg press/leg curl everyother day. I am considering raising it to 2 sets quad work, because i dont see why i should do 2 sets of hammy work and only 1 set of quad work. All of these set numbers are very open to change, so please help me decide what to do.

[Titan]

Day 1

Squat - 145x1 i may up this to 2 sets
SLDL - 170x15x2
Bench - 140x15x2
Dips- +10x15 (not enough rest after bench, so it was alittle hard)
Chins- 15,10 I couldnt get 15 for 2 sets
Rows- 110x15 (tired, i may drop these or the chins to 1 set)
Shrugs- 155x15
Military- 75x15
Laterals- 15x15
rear delts- 80x15
BB curl- 50x15x2
skulls- 50x15x2
standing calf raise- 110x15x2
Ab machine- 80x15x2

please comment on the number of sets. Diet was ok. maybe alittle low in cals. I am starting work at the gym tomorrow.

[Blood&Iron]

Originally posted by Titan
Day 1

Squat - 145x1 i may up this to 2 sets
SLDL - 170x15x2
Bench - 140x15x2
Dips- +10x15 (not enough rest after bench, so it was alittle hard)
Chins- 15,10 I couldnt get 15 for 2 sets
Rows- 110x15 (tired, i may drop these or the chins to 1 set)
Shrugs- 155x15
Military- 75x15
Laterals- 15x15
rear delts- 80x15
BB curl- 50x15x2
skulls- 50x15x2
standing calf raise- 110x15x2
Ab machine- 80x15x2

please comment on the number of sets. Diet was ok. maybe alittle low in cals. I am starting work at the gym tomorrow.
Okay, well you asked.

I really think the first time through you should only be doing 1 set. Just follow the 'cookie-cutter' implementation of HST. Then if you decide to do subsequent cycles, that's when you can begin experimenting with added volume. In my experience, I really don't think the extra sets are necessary--except *maybe* during the 5's and negatives. But even there, I'd be reticent to add them if it's your first time through. Also, even with the added volume, if you've properly tested your maxes I see no reason you would have been unable to hit 15 on both sets for your chins, etc. The weight on your first 2-3 workouts should be pathetically easy. IMO, if you were doing 2-3 sets (which, again, I don't think you should) only the final set should be difficult, and even then not very. I'm hoping you did, indeed, test your maxes at the given rep number, and didn't instead use a formula and a tested max at another rep range.

I'd also alternate antagonistic muscle groups so you avoid some of the fatigue you note above (e.g. the problem with dipping right after benching).

I'd also drop some of the extra work you're doing for minor muscle groups. I feel like a broken record, but I really think it's best to keep things simple the first time through.

So, given the above (along with some personal preferences like the fact I think people should put back before chest because it usually gets much less attention) I'd rearrange things something like this:

Squat x 1
SLDL x 1
Chins x 1
Dips x 1
Rows x 1
Bench x 1
shrugs x 1
Military x 1
rear delts x 1
BB curl x 1
standing calf raise x 1
Ab machine x 1

You could probably even get away with dropping a few more exercises, but I think this is a pretty good compromise--provided your workouts take no more than 45min-1 hour (They really shouldn't be unless your resting for unnecessarily long periods).

You could reduce your volume (and consquently be able to keep some of the extra exercises) by alternating them every other workout rather than performing them all every time, giving you something like:
Squat/Leg Press
SLDL/Leg Curl
Chins/Rows
Dips/Bench
Shrugs
Military
Lateral raise/rear delts
BB Curl
Skulls
Standing calf raise
Ab machine

That's just my take, though.

[Titan]

Thanks a helliva lot B&I. That is exactly the sort of feedback i want. I did indeed test my maxes, but i tested them for only 1 set, and after a good deal of rest, and on different days. This means each of my determined maxes were from a day where i was completely fresh. I do not think this is how i should have done it looking back. Any how.
I will be doing only 1 set per excersise now. I do not think i will get rid on any of the excersises because my previous workout was done in around 45 mins. SO i am ok time wise.
when you recommend me alternating lateral raise/rear delts. Are you refering to lateral raise to the front or side. I am currently doing it to the front.

Tomorrow i will be attempting my revised workout, with only one set each.

[Blood&Iron]

Originally posted by Titan

when you recommend me alternating lateral raise/rear delts. Are you refering to lateral raise to the front or side. I am currently doing it to the front.

Lateral means 'to the side'. Most people get more than enough work for their front delts from benching, dipping, etc IMO. You see plenty of people will big front delts and crappy side and rear delts--they looks sort ape-like.



Tomorrow i will be attempting my revised workout, with only one set each.
Good luck.

[rookiebldr]

Titan, the new routine looks good. And I see you're getting lots of solid advice. Alternating back and chest exercises worked really well for me on HST.

[Titan]

THx rookie. I will be updating the journal tomorrow. I have a 2 big ass AP bio and AP history finals tomorrow. I havent studied yet, and am throughly screwed. Wish me luck.

[Titan]

Leg press- 295x15
Seated leg curl- 110x15
Bench - 140x15
Dips- +15x15
Chins- 15
Rows- 115x15 (tired, i may drop these or the chins to 1 set)
Shrugs- 145x15
Military- 85x15
Laterals- 15x15
rear delts- 80x15
BB curl- 55x15
skulls- 55x15
standing calf raise- 120x15
Ab machine- 85x15

Went really quick, i may add more more sets to certain stuff. I dont know.

[Titan]

Bench- 160x15
Squat- 165x15
SLDL- 190x15
Chins- +2.5x15
Dips- +20x15
rows- 120x15
Military- 95x15
lateral raise- 15x15
rear delt- 100x15
bb curl- 55x15
skulls- 55x15
ab machine- 90x15
standing calfs- 130x15
shrugs- 175x15

[Titan]

the planned workout. I did it on monday, it went as planned.

[Titan]

squat- 185
sldl- 210
bench- 180
chins - +5
dips +30
rows- 130
(skipped military press)
laterals- 20
rear delts- 120
bb curl- 70
skulls- 70
standing calf raise- 150
shrug- 195
ab machine- 100

[Titan]

I ahve decided to stop doing HST. It has me drained all the time, and i cannot stand to do fullbody workouts 3x a week. I also have started to work out w/ PodiumKreatin occasionally so i am switching back to a standard split. Damn im indecisive.

[Titan]

today

Bench
45x15 95x8 115x8 135x6 185x3 225x6 235x4 245xmiss 225x3

Dips- 70x8,5

Skulls- 2 warmups... 110x6,5,4,3

[Titan]

Squat- 4 warmup sets... 245x6
Front squat- 195x6,3

SLDL- 265x7x2

1 leg Standing Calf raise- 70x15x2

I worked out at school, so i couldnt do a normal workout. This felt pretty good, perhaps not enough quad work.

[Titan]

Pulldown warmups

Parallel Pullups- +45x5,4 +25x8 wide grip-15

DB Rows- 90x7x2

Pully row- 150x8

EZ curl- 90x6,5 70x10

[Titan]

military- warmups, 135x8(no failure) 145x8
Side laterals- 30x8,6
Deadlifts- warmups, 225x1,285x1,315x1, 335xfail, 315x1
( i havent done these for a while, and am disappointed w/ them)
Calf raises and ab work.

[Titan]

Chest/Tris

Bench- warmups, 235x4 +1, 225x3

Dips- 70x8, 80x6 (with belt, which seems to be much harder than w/ a dumbell)

Skulls- warmup, 90x8, 100x6 (hurt elbow here) probably just a strain, we will see

[Titan]

I did a leg workout on wednesday i forgot to record

Warmup

1 set squats- 245x6

2 sets front squats- 205x6,3

Leg extentions- 3 sets

leg curls- 4 sets

2 set calf raises

[Titan]

Today

Warmup

Parallel pullups- 45x6.5, 3 25x6,3 wide grip 8

support rows- 145xmiss 125x6 **** form 90x9,7

Naut. Pullovers- 200x9,6

Rear delts 2 sets

[Titan]

Did biceps w/ a personal trainer friend of mine

40 mins of biceps, with many drop sets, assisted reps. My arms are killing me, but i dont know if that is an indication of growth.


Today

CHest

warmup

235x4 (pec/biceps hurt) 225x 4 stopped because chest hurt


Dips- 80x8 (deep) 80x5

flys- 2 sets w/ 40 lbs

skulls- 2 sets w/ 95

[Titan]

Well... today i lifted at school. With my friend.

It was a weird grouping, because the machines were taken, i also only had jeans with me.

SLDL- warmup, 225x6, 245x5, 265x?, 290x7, 6

Leg curl 2 sets

front laterals- 35x 10, 8, 7

Side laterals

[Titan]

Chest

decline bench- warmups 3 sets

flat bench- 225x9,6,4 (pretty deep, im trying to work on my depth, seeing as it sucks)

Dips- warmup 85x9 50x? 50x8 drop weight x 5

Flys- 40x 2 sets

[Titan]

Here i guess i havent posted pics for a while. I am currently like 168 lbs. I am losing weight, and need to eat more, but i am leaning up nicely.

[Titan]

#2

[Exnor]

Jeez I just saw your lifts and you certainly lift alot for your weight/height, damn strong dude...

[Titan]

Too bad i have chicken legs :(

Today I was very very sore from running, because i made a bet which i lost, so i had to do wind sprints yesterday. I had to do 10 300m sprints, and 10 walks. I am sore, because i have flat feet, and running always makes me sore. I thought i could do quads today, but i was mistaken. Next week i am squatting for sure. I am going to try to get a quad workout in on saturday.

Squats- warmup, 225x6 **** it i give up :)

sldl- warmup- 225x6 275x6 295x8 305x6 225x8

Military- warmup 3 sets- 155x3 145x6 maybe 1 more set i forget

skull crushers- 110x8,8

[Titan]

Calves and abs

Standing calf raises- like 5 sets... less weight than normal focusing on contraction.

Seated raises- pretty heavy, **** form :/.

Ab machine- 125 x 2 sets of 12
125x? drop set to 115,105

THen work.

[Titan]

squats- warmup 225x7,3,1 (back was tired)

Leg press- 2 sets

SLDL- light working on form- 225xalotx3

[Titan]

Ok, im going to start following a 5x5 routine, so i can focus more on form. We will see how this goes, it is also realitively structured.

[Titan]

Squats 205x5x5 very deep, well past parrallel on all reps

leg extentions- 2 sets of 8 reps, higher weight on the second set

SLDL- 255x8,6 Focused on form

Leg curl- 3 sets 8,6,6 reps THis machine sucks, it is on a chain, so the resistance is far from constant

My ass is sorta sore now.

[Titan]

Bench w/in 2 inches of chest, touch on a few- 185x5x5 185x4.5 (all touching chest)

Incline DB- 50x10 55x10

Incline FLys- 40x8 (bad form) 35x10

I had a mishap w/ calf raises, so i will be doing them another day

[Titan]

I did calfs 3 days ago, it consisted of 5 working sets of standing calf raises. around 15 reps each.

[Titan]

Today- Back/ SHoulders

Military press- 135x5x5, no failure, up 5 pounds for next week

Side Laterals (2 arms)- 30x8 25x10 25x8

Deadlifts (reset after each rep)- 265x5x5 (last rep was long and hard ), up 5 pounds for next week.

Chins- +35x7 +25x7.5

Shrugs 100 lb dumbells x 11,8

Pullovers- 2 sets

[Titan]

Arms
Close grip bench - warmup, 135x5x5 up 5 pounds next week, it was very easy

Ez curl- warmup, ez+60 x5x5 up 5 pounds next week

Dips- (forgot dipping belt) +70lbs x 10,8

Incline db curls- 35x11, 8

Skulls- ez+75x12,9 up 5 lbs next week

Nautulus curl machine- 2 sets of ~10

[Coke]

Titan, Things appear to be running smoothly I see - keep it going. We have got to stay driven :cool: How is everything at the Club?

[Titan]

If you mean at the gym, where i work. THings are ****ty. It is such a boring job. I do not know how i do it. I just stand, slide cards, ask if they want towels, and other equally easy tasks. It drives me crazy. I get so bored, yet cannot think a majority of the time.

I am thinking of quitting, and getting a new job. But we will see. I think i stay because 8 an hour is good for just standing. They are also cutting my hours so im only working like 12 hours a week. WTF.

[Titan]

Im taking today as a rest day. I need to do an english essay, and my arms and back are fried.

Personal life = confusion. What can you do though, time will make everything clear hopefully.

[Titan]

Yesterday Chest

Bench- 190x5x5
Incline db press- 60x?,? ~10
Incline flys- 35x~10,?

I forget all this, because it was yesterday. The workout was ****, because i forgot i did shoulders on saturday, and wasnt rested enough. Oh well, live and learn.

[Titan]

Today Legs

Squats- 210x5x5
Leg extention- heavy around 10
SLDL- 255x8,8
Leg curl- 2 sets of 10

[Titan]

Yesterday- Arms

Close grip bench- 140x5x5 (add 5 pounds next week)
Ez Curls- bar+65x5x5 (add 5 pounds next week)
Weighted dips- +70x7,8
Incline DB Curls- 35x9,9
Skulls- bar+80x10,7,7

Seated Calf Raises- 3 sets
Standing Calf raises- 2 sets

Sleep: 13.5 hours

[Titan]

Chest

Flat Bench- 190x5x5 (touched my chest on every single rep)

Incline DB press- 60x9,8

Flat Flys- 40x9 35x9 25x9 (started to hurt my rotator cuffs)

I am pleased with the fact that my depth is improving. 190x5x5 all touching chest is pretty good. I think it is more impressive than 225x5 w/ **** form. Imma sleep, because the fact that i did decent on bench cant keep me happy. Too much other stuff going on.

[Titan]

Back/Shoulders

Military press- 140x5x5 (to my chin)

Side laterals- 30x8 25x9 (2 arms at a time)

Deads- 270x5x5 (rest weight for 1 second between reps)

Chins- 35x8 25x6 +2 (straight bar, not parallel)

DB rows- 85x12, 11 (too light, but lats were fried)

[Titan]

Heres a current Picture. I wasnt feeling so good, so i took a pic to make myself feel even worse.

[Coke]

I know it takes some form of courage to show your pics, but thanks and one of these days I hope to post mine. :)

[Titan]

Bis/Tris

Close Grip Bench- 145x5x5 (1 inch in from the smooth, touching chest)

Standing barbell curls- ez + 70x5x5

Weighted dips- 70lbx 10,9

Incline DB Curls- 35x10,7

Skulls- ez+80x3 sets (forgot the rep scheme, keep the same for next week)

Nautulus curls- 95x2 sets

Ab machine- 3 sets

Ab static holds- 7 reps +25 lbs

[Titan]

Legs

Squats- 215x5x5 (add 5 next week)

Leg press- 410x9,6

Skipped SLDL, because of time, and my legs were jello

Laying Leg curl- 3 sets of 10

Seated Calf raise- 3 sets of ~15

[Titan]

CHest

Flat bench- warmup 195x5,4,4,3+1 (same weight next week)

Incline DB- 65x4.5 55x9.5, 8 (60 lbs next week)

Flys- 40x8 (bad form), 6 (bad form) 30x 2 sets w/ excellant form

Single leg Standing calf raises- +50lb db x 5 sets ~15 reps

[Titan]

Back/Shoulders

Military- warmup 145x5,4 135x5,4

Side laterals- 30x2 sets 25x1 set

Deads 275x4x5

Chins- 35x7 25x7 0x7

cable rows- 130x8,7 110x8

[Titan]

Arms

Close grip bench- 150x4x5, 4 (+5 lbs next week)

Ez curls- bar +75x4x5, 4 (keep weight the same)

Skulls- ez bar +80x 8,7, 6

Incline db curls- 35x10,7

[Titan]

Legs

Squats- 220x5x5 (bump 5 lbs next week)

Leg press- 410x10,8 (I love these) Excellant sets

No sldl because my lower back was tired as were my quads

Laying leg curls- 2 sets 12,8

Seated leg curls- 2 sets

Seated calf raises- 4 sets

[Titan]

Chest/Calves

Flat BB press- warmup, 195x5,5,4 185x5,5 (Use 195 again next week)

Incline DB Press- 60x8x2

Flat DB flys- 40x10 (not deep enough) 35x13,9

Standing clave raises- 5 sets of ~13

[Titan]

Back

Military Press- 145x5,4 135x5,4

Side Laterals- 30x10,8 and 2 drop sets

Deadlifts warmup, 285x3 330x1 350x miss (got it halfway up)

This was the first time of pulling sumo, so i think my form limited me.

Chins- 16,7.5,6.5 A couple of reps after

TBar rows- 125x8x3

2 sets of shrugs

[Titan]

Arms-

Close grip bench- 155x5x5 (up 5 next week)

EZ curls- ez bar +75x5x5 (keep it the same)

Skulls- ez bar +80lbs x 8.5,8

Incline db curls- 35x12,7

1 arm cable tricep extentions- 2 sets

preacher machine- 2 sets

[Titan]

I was too tired today to do the regular leg day, so that will be pushed back to tomorrow.

Seated calf raises- 90x20x2 115x16,13 110x14 100x17,15

Incine static holds- 25x5,4,3 (supersetted w/ below exercise)

Standing calf raises- 135x14,12,11 125x13

Seated abdominal machine- 125x13,8 110x12


Today i have to go to stupid waltz practice again, with all the peopel who do not fit with me. They dont particurally like me, and it is not very comfortable. Whatever.

[Titan]

Yesterday- Legs

Squats- warmup, 225x5x3

Leg press- 410x12,8

Laying leg curls- 140x12,8

Seated leg curls- 125x15,13,8

[Titan]

Yesterday- Chest

Bench- 195x5x5 (up 5 lbs next week)

Incline DB press- 60x10,8

Pec deck- 150x7.5 135x8

Calf raises- 4 sets

[Titan]

Squats- 225x5x5

Leg press- 415x11,8

Laying leg curls- 3 sets x 130

Trainer came up to me today and asked why i go so low on squats. I told him because ever resourse i have says i should. Apparently all the trainers at my gym, do not go to parallel. I go below.

[Titan]

Current pic

[Titan]

yep

[Titan]

Squats - warmup, 235x5,5,4,2

Leg press- 415x14,10

[GhettoSmurf]

saw the pic, your looking seriously good dude. what are your current stats?

[Titan]

6'1"
171
bodyfat ?

THanks for the compliment bro. I appreciate it.

[Titan]

Back

pullups- +15x13,13,8,6 then 2 drop sets

BB rows- 135x13,12,10

Pulley rows- 3 sets ~13

Shrugs- 200lbs 2 sets

[GhettoSmurf]

have you ever thought about adding some deadlifts to the routine?

[Titan]

Close grip bench- 165x5,5,4,4+1

EZ curls (close grip)- +80x5,5,5,4,4

Skulls- +85x6,5

Incline db curls- 35x11,8

V-bar pressdowns- 60x12 70x9

[Titan]

Yesterday Quads-

Squats- 235x5,5,5,2

Lunges- +100x 2 sets

Decline static holds- 5 sets

[Titan]

TOday- Rest

DIet-

1/2 lb cottage cheese, 1 bowl frosted mini-wheats

2 peanut butter / jelly sandwiches, protein shake, yorgurt

1.5 chicken breasts, 1/4 package whole wheat pasta, 4 tb olive oil, pear

Green Tea

2 99% FF chicken burritos, cottage cheese, salsa

36 oz milk

[Titan]

Chest

Bench - 200x5x5

Incline bench- 65x7 50x13,8

Pec deck - 3 sets

Calf raises- 5 sets