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eclips1
09-19-2002, 03:19 PM
I don't really follow a specific routine. When i hit the gym I just work til i feel like I can't anymore. I stay mindfull of changing up so i don't get stuck. My current stats are:
lifting for 16 months now
24yo
250lbs
17%bf
neck 18"
chest 50"
rt arm 19"
lt arm 18 1/2"
waiste 37"

Monday 9/16- Legs
Squats on the rack
1 set 135 x8(warm up)
1 set 225 x10
3 sets 275 x8(only got 6 on the 3rd set)

Calf raises
3 sets of 30 w/ 180lbs on seated calf raise machine

weighted jumps
1 set 35lb db's x15
1 set 40lb db's x15
1 set 45lb db's x12

leg extentions
3 sets 45lb plate on each leg x10

I know I worked my legs when I'm walking around like a punch drunk boxer for the next hour!!

Tuesday 9/17- chest & back
Chest
Incline db press
1 set 90lb db's x10
2 sets 110 db's x6

Flat BB
2 sets 225 x10
3 sets 245 x8

Decline on smith
4 sets 275 x8

back to flat bench
2 sets 135 x25(the 2nd one I only got 19)

BACK
bent over rows
3 sets 100lb dbs x10

Hammerstrength pulldowns
3 sets 2 45lb plates on each side x8

wide grip behind neck pulldowns
3 sets (don't remember the weight) x10, 8, 8

Wide grip pulldowns(leaning back @ 45 degree angle pulling into chest)
3 sets (don't remember the weight) x8, 6, 6

I alternated excercises chest/back/chest/back today. I worked very hard and pretty fast between sets. about 1 1/4 hours total for the day.

Wednsday 9/18- Bi's & Tri's
My arms were semi worked yesterday on back and chest, but I would rather do bi's antri's after back and chest day rather than before.

BI's
ez bar cable curls
3 sets of 100lbs x10

Seated single arm cable curls
3 sets of 60lbs x10,10,8

single arm standing cable curls
2 sets 70lbs x8

up high peak singlearm cable curls
1 set 40lbs x 12
1 set 50 lbs x 10
2 sets 60 lbs x 7

TRI'S
Rear dips
2 sets of 25

Reverse cable curls
4 sets(?? weight) x15,15,12,12(going up in weight each time)

overhead cable extensions w/ rope
3 sets (weight ??) x12

standing cable extentions w/ ez bar
6 sets (weight ??) x15, 15, 12, 12, 10, 10

I do all cable work on my arms now due to an injured forearm. I let it heal but the injury is reaccuring when i use free weights for bi's and tri's. I alternated excersises on these also.

thursday 9/19
Man I wanna get in the gym today but i'm gonna try to chill. Maybe I'll play some b-ball or something. I'm the type that will definatley over due it if i'm not careful. A lot of people say I over due it now but I don't think so. It takes a lot of work in the gym for me to feel like I've worked.

eclips1
09-19-2002, 03:21 PM
I'm posting this journal so I can keep track of what I'm doing and to share my experience. I know I've gained a lot from reading journals and other things on this site. I welcome any feedback, suggestions, comments on my journal. Thanks.

eclips1
09-25-2002, 08:28 AM
saturday 9/21- Chest
I had to go out to boston for a funeral so I did push ups
3 sets of 50
2 sets of 35
5 sets of 25

eclips1
09-25-2002, 08:29 AM
Sunday 9/22 Rest

eclips1
09-25-2002, 08:39 AM
monday 9/23 Bi's & Tri's
BI's
DB hammer curls
1 set of 10 x35lb dbs
2 sets of 10 x45lb dbs
2 sets of 8 x50lb dbs

Seated DB curls
4 sets of 10 x40lb dbs
When doing these I support my working wrist w/ the other hand because I have pain in my forearms when curling.

TRI's
DB skull crushers
1 set of 25 x20lb dbs
3 sets of 15 x30lb dbs

Bent over extentions w/ dbs
3 sets of 12 x25lb dbs

over head DB extentions
2 sets of 25 w/ 1 50lb db

I was still in boston staying w/ my uncle. He had some dbs in the basement so I got a chance to workout a bit.

eclips1
09-25-2002, 08:41 AM
Tuesday 9/24 Rest
Wednsday I get back to the grind!

eclips1
09-25-2002, 01:55 PM
Wednsday 9/25 Legs
Squats(Rack)
1 set of 135lbs x8(warm up)
1 set of 225lbs x10(warm up)
2 sets of 315lbs x6
1 set of 315lbs x 8
2 sets of 315lbs x10

Single Leg curls(Hamstrings)
1 set of 50lbs x10
3 sets of 90lbs x9

Leg extentions
1 set of 120lbs x10
3 sets of 140lbs x10

Front Squats
2 sets of 135 x12

I have know idea where I got all this energy today to work, but today was one of those days were I felt like worked harder than ever and I lifted more than I've ever lifted on my legs. I've only been squating for a couple months and when I started I couldn't even squat 275lbs. My legs are groing quick, playing catch up! If only every workout could be like this.

rookiebldr
09-25-2002, 04:50 PM
Well done on the squats, eclips1. :thumbup: Nice increase.

eclips1
09-26-2002, 10:35 PM
Thursday 9/26/02 Chest & Back

Chest
Bench Press(Smith)
2 sets of 225 x8(warm up)
3 sets of 315 x4

Incline db press
1 set of 90's x10
1 set of 100's x8
1 set of 105's x6

I'm gonna start listing excercises in the order i did them. So after that I switched to back

Back
Row machine
2 sets of(?? weight) x10

Bent over db rows
2 sets of 105 x6

Behind neck pulldowns
3 sets of (??weight) x12, 10, 8

I think I need to do more rows regularlly. I'm not satisfied w/ my form or the weight I'm doing. Also I gotta start taking a pen and paper to the gym so I can keep an full journal with all the weight amts.

Chest
Decline bench press
3 sets of 225 x9

Cable fly's
1 set of 80 x6(they were ugly, had to go down in weight)
2 sets of 60 x7

Back
Hamerstrength underhand close grip pull downs
3 sets of (90lbs on each side) x8
2 sets of (90lbs on each side) x6

Chest
Machine fly's
2 sets of (?? weight) x10, 8

Didn't feel real powerful in the gym. I worked but I didn't have that same hi feeling i had yesterday. I started my new diet yesterday and I'm wondering if that had anything to do with it. + I ate a good lunch but it was 3 hours before the gym with nothing else before i went in.

eclips1
09-26-2002, 10:45 PM
I started my new diet yesterday, 9/25/02, 2700 cals. Today I was up to 3100. I only got 180 g's of protien each day though. Its cool though, I want to stay under 3000 and get up to atleast 250 g's of protien. I weighted in at 253lbs yesterday. I'll check back next wednsday on the weight.

eclips1
09-26-2002, 10:47 PM
Originally posted by rookiebldr
Well done on the squats, eclips1. :thumbup: Nice increase.

Thanx

eclips1
09-28-2002, 09:28 PM
FRIDAY 9/27/02 BI'S & TRI'S

Bi's-(2 warm up sets of 10 w/ cables)
Standing db curls
1 set 40's x10
1 set 45's x8
1 set 50's x6
1 set 55's x4

my forearm has been feeling much better lately. I've been wrapping my wrist and putting a heating pad on it when I'm resting.

Tri's- (1 warm up set of 20 on extentions)
Hammerstrength extentions
4 sets of 90lbs x15, 12,12,10.

Bi's
Cable side singlearm curls
I don't know the weight but I did 3 sets of 8.

Tri's
Hammerstrength dips
4 sets of 180lbs x12

Bi's
Cable ez curls
2 sets of 10(??weight)

Seated db curls
2 sets 35's x10

Tri's
Rope cable extentions
2 sets (??weight) x12

Reverse Curls
2 sets (??weight) x15

Bi's
db hammer curls
2 sets 30's x10.

My bi's were just about shot by the end of my workout. W/ my forearm infury my left bicep lost strength while my right stayed the same. I'm trying to balance them out again by doing 3 extra sets on my left.

eclips1
09-28-2002, 09:31 PM
SATURDAY 9/28/02-REST

9/27 I struggled w/ diet. Ate about 4000 cals. And today I'm doing about the same. Gotta get back on track tommorow.

eclips1
09-30-2002, 08:06 AM
SUNDAY 9/29/02- CARDIO

I played basketball for 3 hrs. It's been a while so my body is pretty worn right now.

I did alright eating, but still was @ 3200 cals.

eclips1
10-01-2002, 08:49 AM
MONDAY 9/30/02- CARDIO

Jump rope with strength shoes on.

Holy uncoordination. I was really struggling with this but it went okay for my 1st time.
3 sets of 50.
2 sets of 25

Only spent about 15 minutes.

3100 calories/only 140g of protien.

eclips1
10-01-2002, 01:30 PM
TUESDAY 10/1/02- CHEST & BACK & CALVES

Chest
Flat Bench Press
2 warm up sets of 135lbs x8 on the bb.
3 sets of 255lbs x6
1 set of 255lbs x 5(almost got 6 but couldn't get it all the way)

Back
Close Grip Pullups
4 sets of (body weight) x3

Seated single armed Cable Rows
1 set of 110lbs x10
1 set of 120lbs x9

Chest
Incline db press
2 sets of 100lbs x6

Cable standing decline fly's
3 sets of 70lbs x9

Back
close grip cable pulldowns at 45degree angle
3 sets of 190lbs x12

Calves
Seated calf raises
4 sets of 315lbs x20
2 sets of 275lbs x20

All in all, a good workout. Could have done more but I was dragging my ass today and I had to get back to work.

eclips1
10-01-2002, 01:34 PM
Weigh in -Tuesday 10/1/02

I weighed in today at 251.5lbs. So that's 1.5 lbs down from last week. Not bad. I really wanna go ahead and crash diet and loose 5-7 lbs a week but I'm trying to retain muscle so I'll take it slow.

eclips1
10-02-2002, 03:46 PM
WEDNSDAY 10/2/02- CARDIO & BI'S

I started today's workout by running full court basketball for 30 min.

Bi's (I went a little nuts today)

Standing ez bar curls
1 set of 75lbs x6(warm up set)
2 sets of 115lbs x5

was my 1st time back on the ez bar since my injury. I really felt it stressing my forearm so I didn't push it. I originally hurt my my forearm doing 115 on the ez bar.

Incline db curls
1 set of 35's x10
1 set of 45's x7
1 set of 50's x5

Standing db curls
1 set of 50's x6
1 set of 40's x9

Seated db curls
2 sets of 35's x10(I spotted my self for the last 2 reps on the 2nd set)

Hammerstength preacher curl machine
1 set of 70lbs x10
2 set of 90lbs x7

Standing db hammer curls
2 sets of 25's x15

Lifted for about 40 min. My bi's haven't been getting sore lately I think because I haven't been pushing them coming off an injury. Today I may have over done it, 15 sets total on my bi's. We'll see. I felt good and my forearm is geting stronger every workout. I wanna get back to doing 115lbs for 3 sets of 8 on the ez bar, but I'm gonna stay off the ez bar for a while longer.

Right now its almost 5pm cst and I've only had 1300 calories so far today. I think I'm gonna start shooting for 2500 a day for my diet. I've been bulking for a while and I really wanna cut up and get down to 225-230lbs.

eclips1
10-07-2002, 11:42 PM
THURSDAY 10/3/02- REST

eclips1
10-07-2002, 11:52 PM
FRIDAY 10/4/02- LEGS & TRI'S
Legs
Squats(rack)
1 set of 225lbs x6(warm up)
1 set of 315lbs x8
2 sets of 335lbs x8
2 sets of 365lbs x5(w/ spot on last 2 reps)

Hammerstrength Leg Extensions
1 set of 180lbs x6
3 sets of 140lbs x10

The 180lbs really started to feel like it was stressing my knee so I think 140 may be as high as I go on this excersise.

Tri's
Cable 2 hand extensions
1 set of 160lbs x15(warm up)
1 set of 180lbs x15
2 sets of 190lbs x12

Reverse bench(underhand grip)
1 set of 135lbs x15
1 set of 165lbs x10

Skull crushers
2 sets of 95lbs x9(w/ spot on last set)

Reverse curls single arm cable
1 set of 60lbs x15
1 set of 70lbs x12

I don't know why but my tri's never get sore after my workout. They use to. I need to find a way to blast them harder.

All in all a good workout. I felt really good about my squats. I think I'll stay at this weight with them for a few weeks before I go up any higher.

eclips1
10-07-2002, 11:52 PM
SATURDAY 10/5/02- REST

eclips1
10-07-2002, 11:54 PM
SUNDAY 10/6/02- CARDIO

I played basketball for 2 hours.

eclips1
10-08-2002, 12:03 AM
MONDAY 10/7/02- CARDIO & CHEST

I started my workout today by playing basketball for 45 minutes. Ran hard but it took away from my lift.

Chest
Flat bench press
1 set of 135lbs x6(warm up)
5 sets of 255lbs x5

Struggled a bit but got it all up on my own. I'mm move up to 265 next workout. This was my 1st time doing 5x5. I think I'll rotate it in every other week.

Incline bench press
1 set of 185lbs x8
2 sets of 205lbs x6
2 sets of 215lbs x4

Cable fly's
3 sets of 80lbs x10

I didn't feel like I pushed very hard. basketball took some away from my lift plus I didn't eat after breakfast @ 9 am and I lifted at 1pm.

eclips1
10-09-2002, 02:44 PM
TUESDAY 10/8/02- REST

eclips1
10-09-2002, 02:53 PM
WEDNSDAY 10/9/02- BACK

Traps
Db Shrugs
3 sets of 85's x10

BB Shrugs
2 sets of 135lbs x12

Lats
Underhand shoulder width Assisted Pullups
1 set of -88lbs assisted x10(warm up)
2 sets of -64lbs assisted x10
2 sets of -52lbs assisted x8
2 sets of -40lbs assisted x5

Underhand shoulder width Pulldowns in to chest at 45degree angle
1 set of 100lbs x12
2 sets of 150lbs x8

General back
Bent over bb Rows
3 sets of 135lbs x6

Hammerstrength row machine
3 sets of 180lbs x6

Worked out for 50 minutes. Had a good workout. i'm sure my back will be feeling this one. I really want to develope my back more, mainly my lats.

eclips1
10-09-2002, 02:55 PM
WEDNSDAY 10/9/02- WEIGH IN
254LBS.
I had a terrible week dieting and it showed on my weigh in today. Gotta get back on track!!

eclips1
10-15-2002, 08:13 AM
THURSDAY 10/10/02- REST

eclips1
10-15-2002, 08:39 AM
FRIDAY 10/11/02- LEGS & CHEST
This isn't a normal combo for me but I had a lot of energy, stress and steam to blow off.

Legs
Squats(smith machine)
1 set of 225lbs x8(warm up)
1 set of 315lbs x8(warm up)

10 sets of 405lbs x5

This was my 1st and last time doing 10 work sets of squats. I don't think I've ever gotten this sore from working out.

Chest
Plate loaded incline machine
1 set of 180lbs x8(warm up)
4 sets of 270lbs x8

Bench Press
5 sets of 255lbs x5

Going up to 265lbs next time

Weighted Dips
1 set of +40lbs x8
2 sets of +50lbs x7

eclips1
10-15-2002, 08:42 AM
SATURDAY & SUNDAY 10/12 &13/ 02- REST

I went to VA this weekend to visit family. Nice R&R!

eclips1
10-15-2002, 08:49 AM
MONDAY 10/14/02- BI'S

Standing DB curls
2 sets of 25's x10(warm up)
5 sets of 50's x6

BB Preacher Curls
2 sets of 115lbs x3
2 sets of 80lbs x8

Seated DB Curls
2 sets of 40's x6

DB Hammer Curls
2 sets of 40's x7

eclips1
10-15-2002, 02:17 PM
TEUSDAY 10/15/02- BACK

Lat Underhand Pulldowns
2 sets of 105lbs x8(warm up)
1 set of 180lbs x8
3 sets of 210lbs x6

Pullover Machine
1 set of 210lbs x10
2 sets of 255lbs x6

Row Machine
1 set of 135lbs x8
3 sets of 165lbs x6

Close Grip Pullups
3 sets of bodyweight x3

Cable Rows
2 sets of 165lbs x6

I rushed today, spent about 40 minutes in the gym. Next time I'm gonna start with pull ups. I feel them the most in my lats. Go for 4 sets of 4 next time.

eclips1
10-16-2002, 03:00 PM
WEDNSDAY 10/16/02- CHEST

I was going to do legs today but my neck is really sore, I must of slept wrong, so I didn't wanna squat.

Bench Press
1 set of 135lbs x8(warm up)
1 set of 225lbs x4(warm up)
5 sets of 265lbs x5

I got stuck on the last rep of the last set and needed a spot. Oh well I'll bang this 5x5 out 2 more times before moving up to 275lbs.

Incline DB Press
4 sets of 100's x6

Hammerstrength bench press machine
3 sets of 275lbs x5

Fly machine
2 sets of 130lbs x5

All in all a good workout. I thought I would try all low rep work(6 reps and under) and see how I feel. Those 1st 5x5 had me extreemly tired. I had to work very hard on those.

eclips1
10-16-2002, 03:08 PM
WEDNSDAY 10/16/02- WEIGH IN

251LBS!!. I dropped 3 lbs. I thought I would have lost more. I've been much more strict with myself about eating. I try to get 40-60 carbs right before a workout and no more than 100 carbs each day.

eclips1
10-20-2002, 10:58 PM
FRIDAY 10/18/02- TRI'S & SHOULDERS

TRI'S
I started with a set of 2 handed cable standing pushdowns. 160lbs x15

Straight bar Skull Crushers
1 set of 80lbs x10
1 set of 90 lbs x10
2 sets of 100lbs x6
I had a spotter helping me work past exaustion on the last 2 sets.

SHOULDERS
Seated military bb press
1 set of 135lbs x10
1 set of 155lbs x8
1 set of 175lbs x6

BACK TO TRI'S
Standing cable ez bar extensions
3 sets of 190lbs x12

BACK TO SHOULDERS
Seated DB overhead presses
1 set of 60's x10
1 set of 70's x9
1 set of 80's x7

BACK TO TRI'S
Standing Extensions-Negatives
2 sets of 190lbs x6

BACK TO SHOULDERS
Straight armed db raises
4 sets of 25's x8 (2 sets out to my side, 2 sets out in front)

BACK TO TRI'S
Single arm Cable reverse curls
2 sets of 50lbs x15

Wanted to do 3 more sets on my rear delts but I ran out of time and had to get back to work.

eclips1
10-20-2002, 10:59 PM
SATURDAY 10/19/02- REST

eclips1
10-20-2002, 11:02 PM
SUNDAY 10/20/02- CARDIO
Played basketball for 2 hours today. Ny knee is sore right now. Not real bad but enough that I can tell. Its kinda freakin me out because I have never had any knee problems or pain. I think I am trying to go too heavy too fast on the squats. I planned to squat tomorrow but maybe I'll wait til tues or wed-no heavier than 315lbs.

eclips1
10-22-2002, 08:23 AM
MONDAY 10/21/02- REST

eclips1
10-22-2002, 08:32 AM
It's tuesday and I feel like sh** this morning. I got a chest cold, fever, coughin up all kinds of nasty stuff. I think I might lay off for a few more days. I need some time to rest anyways. I slept for 9 hours last night and I can't remember the last time I've done that.

I think I wanna tweak my routine also. Evaluating my body, my area's that I would like to change are:
My waiste/abs-I'm up to 40".

My lats. I have a good v shape going but I want to see more definition coming down into my obliques(BF % probably has a lot to do with this).

Traps & shoulders- they're huge but in comarison to my chest and arms which are REALLY HUGE, they could be bigger.

And Overall I really want to cut BF.

The Calvinator
10-22-2002, 10:25 AM
I think if you want a good diet you should look to the "Sports Supplument Review" written by Bill Phillips. In the back he has a variety of diet plans, one of them is an anabolic shock diet. The first 2 weeks you have about 4500 calories a day, then the next 2 weeks you only have 1600 calories a day. I know some one who did this and they said they liked it, of course it is hard at first, but if you want results, you gotta try something. It may seem bad that you drop the calries less than half, but its only for 2 weeks, not for months like that crappy Atkins diet which will kill you. Good Luck and i will be watching your progress throughout the semester.

The Calvinator
10-22-2002, 10:26 AM
The cover of the sports supplement review has a guy holding a fish net full of stuff. i believe it is the 3rd edition.

eclips1
10-22-2002, 10:50 PM
Thanks, I will check it out. I have crash dieted in the past(down to 1200 cals/day) ussually for a couple weeks, then I would eat like crazy for just a couple days then back to 1200 cals. thats really how i lost a lot of weight(I use to weigh 380lbs). The only thing is that i don't want to loose muscle, but this 1 to 3 pounds per week stuff is pissing me off. I can't sustain it. I'm thinking I might go ahead and try to drop faster and worry about putting any muscle loss back on later. Also when I dieted before I had a whole lot of BF to loose(I was at like 60% BF). Now I'm around 17, 18%. Cutting is much harder now.

The Calvinator
10-23-2002, 09:04 AM
i sort of understand man. i used to be around 34% bodyfat in high school, then i started training in college and dropped down to about 8%, but that is when i could run and now i have a torn ligament. but i think it is easier to concentrate on one or the other, cut only, or get huge only. i am going to try and get some mass and then cut in january. good luck with it, i will be watching:thumbup:

eclips1
10-23-2002, 12:16 PM
10/23/02- WEIGH IN

254LBS. I see a pattern forming here and I don't like it! Mark my words...STARTING TODAY I AM ON MY WAY TO 225LBS. No excuses, just pure dedication. Whether I loose muscle or not I want to cut PERIOD.

Plan of action:
1) Add food intake to journal(I like the way Monstar does his)
2) Weight loss is now my primary focus(I must construct my diet and excersise routine to reflect this).
3) Make a list of acceptable foods and meal plans and schedule my diet weekly.
4) make a excersise routine and stick to it.

This will take more thought out planning, but this is just my initial thoughts.

eclips1
10-23-2002, 12:28 PM
WEDNSDAY 10/23/02- BACK

Pulldown machine(Warm up)
2 sets of 135lbs x8

Close grip Pull ups(Palms facing eachother)
4 sets of BW x5
there is no other excersise I feel more in my lats than this one. I love it.

Close grip Pulldowns machine(Palms facing eachother)
1 set of 190lbs x8

Pulldown machine(underhand shoulder width)
1 set of 150lbs x8
1 set of 165lbs x6

Row machine
3 sets of 170lbs x8( I can't remember if it was 170 or 135, oh well)

35 min workout. After those pull ups my back felt pretty weak. i didn't have much fuel in me either. Its 1:30pm here now and I've only had 500 cals today, 65 carbs(31 before workout/ 34 after).

eclips1
10-23-2002, 12:37 PM
Originally posted by The Calvinator
The cover of the sports supplement review has a guy holding a fish net full of stuff. i believe it is the 3rd edition.

This is a magazine right? I was looking for it at the store but I didn't see it.

The Calvinator
10-23-2002, 01:01 PM
its not a magazine, it is a papreback book, each page is larger in size than a normal sheet of paper and they are about 350 pages each. go to barnes and noble or borders and look in the health book section. it might be right next to the body for life book.

The Calvinator
10-23-2002, 01:42 PM
I forgot, i also meant to mention that you might as well get huge now because (at least for me) in the winter i tend to be able to get bigger and gain weight because of the cold weather and in the summer it is very difficult to gain weight, so that is when i start trying to get lean. just a thought

eclips1
10-24-2002, 10:48 AM
I see your point. But I gain weight like nothing. I think I want to shed 25lbs in 2 months then re-evaluate if I want to be any bigger(which I'm sure I will), then design a bulking routine that will put on lean mass and not as much fat.

eclips1
10-24-2002, 10:50 AM
WEDNSDAY 10/23/02- CARDIO

I got on the tredmill and walk/jogged for 45 min, 3 miles.
Took it nice and slow. Didn't sweat a whole lot. I'm trying to gauge this fat burning zone with low impact work. Kept my HR around 144 bpm.

eclips1
10-24-2002, 11:17 PM
THURSDAY 10/24/02- ABS

The Wheel
1 set of bw x10(warm up)
1 set of bw x20
1 set of bw x25
1 set of bw x30
1 set of bw x25

I need to start doing abs regularly.

eclips1
10-25-2002, 03:20 PM
FRIDAY 10/25/02- CHEST & SHOULDERS

Chest
BB Bench Press
(Warm up)
1 set of (bar) x8, 1 set of 135lbs x6, 1 set of 225lbs x4
(Work sets)
1 set of 315lbs x2
1 set of 275lbs x5
1 set of 245lbs x8
1 set of 225lbs x11

DB Flat Bench Press
3 sets of 80's x8

Shoulders
DB Overhead Press
(Work sets)
4 sets of 70's x6

Single arm side lateral cable raises
1 set of 30lbs/arm x10
2 sets of 35lbs/arm x8
1 set of 30lbs/arm x10

A good workout. Man I was in the mirror today. I really swole up of those lifts. Everything muscle wise is coming along nicely. I was a little dissapointed with my 1st work set on the bench. I wanted 3 but I was all alone in the gym and I didn't feel like rolling 315lbs down my torso if I got stuck. I think if I would have done 1 to 2 more warm up sets I would have gotten 3 or even maybe 4.

eclips1
10-27-2002, 06:53 PM
SATURDAY 10/26/02- PLYO'S & CARDIO(AM WORKOUT)

Plyo's
Shuffles
2 sets going down and back short side of b-ball court.

Sprints
3 sets going down and back b-ball court long way.

depth jumps
18"s of ground. 4 sets of 12.

All these were done wearing strength shoes.

Cardio
30 min. 2 miles.

eclips1
10-27-2002, 07:00 PM
SATURDAY 10/26/02- BI'S & TRI'S(PM WORKOUT)

Bi's
Preacher curls
125lbs x2, 80lbs x8, 125lbs x2, 80lbs x10

Standing db curls
2 sets of 55's x5

Incline db curls
2 sets of 35's x10

Tri's
Incline straight bar skull crushers
80lbs x15, 80lbs x20, 80lbs x15, 80lbs x12

Standing cable extensions ez bar grip
level8 x10, level10 x8, level12 x6.( ?? how much weight).

eclips1
10-27-2002, 07:01 PM
SUNDAY 10/27/02- CARDIO

Played basket ball for 30 min.

eclips1
10-30-2002, 09:46 AM
MONDAY- CARDIO
35 min basketball. I was running pretty hard.
35 min tredmill. 3 miles. HR varried between 140-170 bpm.

eclips1
10-30-2002, 09:55 AM
TUESDAY- CHEST & SHOULDERS

Chest
Flat bb bench press
135lbs x8, 225lbs x4, 275lbs x4(warm up)
315lbs x5, 335lbs x4, 275lbs x6

Flat db bench press
90's x10, 120's x6, 100's x8

Shoulders
Db overhead press
70's x10, 70's x10, 70's x10

Side single arm cable raises
35lbs x10/arm-3 sets

I worked with a spotter today to go all the way to failure and then some. I got 315 up on my own for 4 reps, but on the 335 I needed help from the 2nd rep on. I couldn't get the 120lb dbs up but once I did I was able to rep out.

eclips1
10-31-2002, 09:24 AM
WEDNSDAY-10/30/02- BACK & PLYO'S(LEGS)

Back
Pulldown warmup
135lbs x8, 115lbs x8, 135lbs x8

Nuetral grip pullups
4 sets of BW x5
BW x3

Row machine
3 sets of 190lbs x5

Plyo's w/ Strength Shoes
Sprints
2 sets up and down basketball court

Depth Jumps- 18" off ground
3 sets of 8.

The Calvinator
10-31-2002, 02:32 PM
DAMN clipse!!!! your chest is cruisin up in strength!!! What do you think your 1RM is for flat BB bench press???? way to go, keep it up!!! Whats your weight and height???

eclips1
10-31-2002, 03:54 PM
Whats up C, thanks. I weigh 250lbs, 6'1". I'm thinking my 1rm is 350lbs. But I've never gone for it. Tuesday was my 1st time hitting 335lbs. I'm cutting my sets down to 7 hard worksets and I think it made a difference. I was doing 12-15 before.

The Calvinator
10-31-2002, 05:21 PM
ya, you should be able to get 350, by january i should be able to get 365 (plus it looks cool on a bar:nod: ) i did notice your sets are less, but you do bodyparts more often too, so i am glad its workin for ya. i might have to try it out for a while. good luck getting huge!!

eclips1
11-01-2002, 09:40 AM
THURSDAY 10/31/02- BI'S & TRI'S

Bi's
standing db curls
25's x8, 30's x8(warm up)
55's x8, 55's x8, 55's x4

Worked w/ spotter. 1st workset went good, 2nd needed help, by the 3rd I was really fatigued.

standing cable ez bar curls
140lbs x10, 140lbs x10

Tri's
I warmed up w/ a set of db extentions.
Skull crushers
95 lbs x10, 115lbs x8

Cable extentions
190lbs x16, 200lbs x12, 200lbs x12

5 sets for each group. I up'd the intensity and pushed as hard as possible. We'll see what effects this has.

eclips1
11-01-2002, 09:46 AM
Originally posted by The Calvinator
ya, you should be able to get 350, by january i should be able to get 365 (plus it looks cool on a bar:nod: )

yes it does. I want to get to 405, just to put 4 plates on each side!! But for now 350 is about where I'm at. 365 is a lot of weight. Looking at your workouts so far, I don't think you'll have a problem getting there by jan. The best way to hit big weight is to HIT BIG WEIGHT! I can see you not affraid to get under some heavy s***.

eclips1
11-01-2002, 03:03 PM
FRIDAY 11/1/02- LEGS
Squats
135 x8, 225 x4(warm up)
315 x8, 365 x5, 365 x8, 365 x3

I don't know what happened, but on my 4th workset my legs completely failed on the 4th rep. I was going down into it and I couldn't even stop myself from going down let alone push back up. My 3rd workset was very strong(a personal best).

The Calvinator
11-04-2002, 12:47 PM
i think (for fun) i am going to race you to 405 on bench, what'ya think?? check out my response about warming up, let me know what you think about that, i noticed above you didnt seem to feel right on your warmup. later on

eclips1
11-04-2002, 01:31 PM
Originally posted by The Calvinator
i think (for fun) i am going to race you to 405 on bench, what'ya think?? check out my response about warming up, let me know what you think about that, i noticed above you didnt seem to feel right on your warmup. later on

Bring it!!:nod: :nod:

eclips1
11-04-2002, 01:42 PM
MONDAY 11/4/02- CHEST & TRI'S

1st off, I didn't really do sh** this weekend except sit on my a** eating left over candy. I played b-ball on sunday for about an hour.

Today
BB Bench Press
bar x10, 135lbs x8, 225lbs x4, 275lbs x3(warm up)
315lbs x4(w/ spot), 275lbs x6.

DB Bench Press
100's x10, 100's x8, 100's x7

2 Handed overhead DB extentions
55lbs x10, 90lbs x8, 90lbs x7

Close Grip Bench Press
185lbs x6, 155lbs x10

Dips
BW x10, BW x9

Didn't feel too strong today. I was fasting from 12 last night until 12 today so this workout was on an empty stomach. I had a thurmo drink pre-workout though. I got the jitters really bad right now!!

The Calvinator
11-04-2002, 03:02 PM
Why were you fasting for 12 hours??? i once had to fast for a blood test for 14 hours and couldnt sleep because i was so hungry... If it makes you feel any better, i bought 2 bags of candy yesterday and the g-store, it was 75% off.....

eclips1
11-04-2002, 03:29 PM
I was fasting for dicipline, humility, endurance, and a bunch of other goofey reasons. Basically its just a part of my spirituality.

eclips1
11-05-2002, 01:14 PM
TUESDAY 11/5/02- BACK & BI'S

Wide grip Pulldowns(warm up)
90lbs x6, 120lbs x6, 165lbs x4

Nuetral grip pullups
BW x5, BW x5, BW x5, BW x5, BW x4

Cybex Preacher Curl Machine
115lbs x10, 125lbs x9, 135lbs x7 drop set to 70lbs x12

single arm on Cybex machine
45lbs x12, 30lbs x12, 20 lbs x10, 10lbs x12
I did this for each arm w/ no rest between sets.

Not a bad workout. Started @ 1:50 am and went to 12:25pm. I've had zero carbs today so far, so I wasn't expecting a great workout.

I weighed in @ 253.0 today.

eclips1
11-07-2002, 01:45 PM
WEDNSDAY 11/6/02-CARDIO & SHOULDERS

I had no energy today and felt really sh**ty in the gym.

Cardio
20 minutes on treadmill. 2 miles.

Shoulders
Overhead DB Press
45's x8, 60's x8(warm up)
70's x8, 80's x8, 90's x8, 90's x6.

I felt strong. 90lb db's is the most I've ever pressed on shoulders. I just didn't have any energy to keep lifting, so I stopped after overhead presses.

The Calvinator
11-08-2002, 10:27 AM
why did you feel sh*ty?? i am sure you could get more on the DB press for shoulders if you didnt feel like crap. just go eat some taco bell and you will feel all better.

MonStar
11-08-2002, 10:43 AM
Overhead DB Press
45's x8, 60's x8(warm up)
70's x8, 80's x8, 90's x8, 90's x6

Good strength here on the DB presses---I was thinking about dropping BTN presses and including DB presses, but I cannot decide. BTN presses have worked great for my delts.

eclips1
11-08-2002, 01:33 PM
I felt shi**y because I've been trying to diet again. I didn't have any carbs for the day and no thermo, but after wednsday's gym session I said the hell with it(again). So I rested yesterday. Today I'm gonna go get busy, not sure what I'm gonna work yet. I think legs are up.

Monstar, I like db and BTN presses about the same. I don't do much of them though because I think benching hits my front delts pretty good.

eclips1
11-08-2002, 08:24 PM
FRIDAY 11/8/02- CARDIO

Planned to lift on legs but i got to playing basketball at the gym and ended up hooping for 2 1/2 hours-Non Stop!! I am aching from my lower back down right now! it was fun though. Don't think I'll be able to do legs tommorow. My calfs, shins, and a** are sure to be sore.

eclips1
11-10-2002, 11:06 AM
SATURDAY 11/9/02- CHEST & TRI'S

Flat BB Bench Press
135lbs x8, 225lbs x4, 315lbs x2, 350lbs x1(+1)

Advanced Plate Loaded Incline Machine
6 plates x8, 6 plates x8.(I don't know the acual weight of this machine. I had 3 45's on each side)

DB Flat Bench
100's x10, 115's x7

Fly's
level 8 x8, level 8 x8.

Dips
BW x15

Overhead DB Extention
85lbs x12, 95lbs x9

Close grip BB bench press
155lbs x15, 185lbs x10

had a good workout. I felt really good about putting up the 350 on the bench(was my 1st time). I think I could have warmed up better though. I felt a lot stronger when I moved to the incline.

MonStar
11-10-2002, 04:20 PM
Originally posted by eclips1
Flat BB Bench Press
135lbs x8, 225lbs x4, 315lbs x2, 350lbs x1(+1)

Awesome job here eclips!! Just saw this for the first time today. 350 lbs. for a single is friggin' great man, good work. 315x2 is good too. WAY better than I can do. I want to get my bench up to 315x1 before 350x1. LOL.

Alex.V
11-10-2002, 11:54 PM
Yeah, didn't see that either. Been missing this journal, congrats on the lift. :D

I'd say I'm in on racing you and Calvinator to 405, but... hey, what the hell. Y'all are on.

MonStar
11-11-2002, 08:56 AM
LOL---maybe Ill jump in too. Keep in mind that I am a bit behind my bench is only at like 290-295 right now for a single. Which obviously isnt all that great. But I mine as well have some friendly competition on my way to 405. :):)

Hey eclips, have you ever done a cycle? Or used any kind of anabolic at all?

eclips1
11-11-2002, 09:33 AM
Hey Belial, welcome. As for the race to 405, the more the better!!

No Mon, I've never done steriods. I've seriously considered it lately, but I'm not informed enough about them to try em. They kinda scare me!

eclips1
11-11-2002, 10:51 AM
SUNDAY 11/10/02- CARDIO

Played basketball 2 hours straight.

MonStar
11-11-2002, 03:10 PM
eclips1:

Please dont go anabolic. Jesus. I feel like tons of people have done 'roids or are currently doing 'roids. I dont know what the problem is. I have always really preferred WBB over all other sites because the majority of the members were natural. I hope that it stays that way!

GeneticallyGifted
11-11-2002, 03:20 PM
Clips, I don't know but I have passed over your journal... big mistake that was, you coulda been learnin' somethin' from da man...GAWD!!!-the voice in my headobviously that won't happen any more. I just saw the 350 for 1 that nice pure strength. I am inching my way up there so look out for this small fry. I'll be check'n ya out.

Back to my Oatmeal
GG

eclips1
11-12-2002, 09:49 AM
Monstar, I don't see myself using roids anytime soon.

GG, if your maxing out now at 315 that is crazy at 174!

GeneticallyGifted
11-12-2002, 09:57 AM
Clips, my bench is probably more now... I benched that back in late July early August, but thanx for the compliment. I gained some wieght now and I am up to about 181-183 flux. I am on my slow incline to 205-210, and then higher the next year. 350 is still sick none the less. Keep push in.

GG

eclips1
11-12-2002, 09:57 AM
MONDAY 11/11/02- LEGS & BACK

Squats(on Smith)
135lbs x8, 225lbs x8, 315lbs x8
405lbs x9, 455lbs x6, 405lbs x9

Some heavy sets. Felt good!

Wide Grip Pullups
BW-112lbs x10, BW-58lbs x8
BW x2, BW x2

I hate these!! I'm sticking to neutral grip from now on.

Wide Grip Pulldowns
175lbs x7, 150lbs x9

I hate these too!

Hammer Strength Rows
185lbs x12, 225lbs x8

Not a good workout. Squats felt good, but after that I didn't feel like I had anything for my back.

The Calvinator
11-12-2002, 10:33 AM
dont go for roids man, but if you cycle them correctly........
nice on the 350 for 1RM. thats pretty sweet. i hope my wrist heals so i can get to 405 first!!!!

eclips1
11-12-2002, 12:29 PM
Yea C, I'm shooting for 1/31/2003 for the 405! I'm trying to catch you on my back work though. My back is suspect to me. Think I might bite some of your routine.

The Calvinator
11-12-2002, 01:08 PM
supported t-bar rows are really good for a thick back, and what i am going to incorporate soon in there is a wide curl type grip weighted pullup. that will definetly hit the back hard. i used to do them, but i sucked at pullups and decided to wait a while to do them again. try it out and let me know what you think, oh yeah, i pullup where the bar is in front of me, not behind the neck

eclips1
11-12-2002, 06:53 PM
thanks C. I think I'm gonna design a routine w/ underhand and neutral grip pulls and rows. I might drop curls for now or just do them sparingly and focus my pull work on my back 2x a week.

eclips1
11-12-2002, 06:55 PM
Originally posted by The Calvinator
what i am going to incorporate soon in there is a wide curl type grip weighted pullup. that will definetly hit the back hard.

How does this work??? How wide? If I go as far out as my shoulders my wrists start to feel abused.

eclips1
11-12-2002, 07:04 PM
TUESDAY 11/12/02- CHEST & TRI'S

Chest
Incline DB Bench Press
60's x8, 70's x8
110's x8, 110's x8, 110's x8

Advanced Plate Loaded Incline Machine
6plates+20lbs x3, 4plates+50lbs x9, 4plates+50lbs x6

Went totally to faluire on all these.

Tri's
DB Overhead Extentions
95lbs x10, 100lbs x8, 100lbs x7, 95lbs x9

Advanced Tricep Extention Machine
2plates x12, 2plates x12

Had a good workout. I wanted to stay on the flat bench but it's time to take a break from it. I'll be doing incline work for about 3 weeks.

MonStar
11-12-2002, 07:04 PM
eclips1:

Since youre focusing on your lats I figured I would chime in with what has worked well for me. Chins have worked GREAT for my lats. Both wide underhand chins and BTN chins. I think that both are valuable for hitting your lats hard. I also feel that supported rows are GREAT for hitting your lats. I mean the combination of chins and supported rows have really helped my back grow a bit. Rack deadlifts are also a recent addition so well see what happens with them.

eclips1
11-12-2002, 07:13 PM
Yea mon you have a nice lat spread. I hate wide grip chins and pull downs. I like underhand better, but I feel a neutral grip the most in my lats. Supported rows? By this you mean machine rows??? I ussually do HammerStrength machine.

MonStar
11-12-2002, 07:18 PM
Yeah maybe something similar to the Hammer strength rows. Chest is supported up against a pad and youre using handles to pull the weight to your chest.

The Calvinator
11-12-2002, 11:16 PM
i like to go wide enough on the pullups with my palms facing me, keeping my chest out and wide enough where it would almost be uncomfortable, but isnt, ya know what i mean?? wider than shoulder width.

eclips1
11-14-2002, 02:16 PM
THURSDAY 11/14/02 AM- CARDIO & BACK
I took yesterday off.
I played Basketball for 20minutes before my workout.

Back
Neutral Grip Pullups
BW x6(PB!), BW x5.5, BW x3

HammerStrength Rows
4 plates x7, 4 plates x7, 4 plates x7

Underhand wide grip assisted pullups
BW-64lbs x5, BW-76lbs x8, BW-88lbs x11

DB Rows
75lbs x8/8, 65lbs x10/12.
I did these extra slow, I've never had good form w/ this excersise.

HammerStrength Pulldowns
2 plates+50lbs x10, 2 plates+50lbs x12.

Didn't feel strong, but I never do on back day. I pushed myself really hard though! Right now my lats feel pretty goofey. They're gonna be screamin at me come tommorow.

eclips1
11-14-2002, 11:05 PM
THURSDAY 11/14/02 PM- LEGS
2 workouts today!!

Legs
Squats(Rack)
135lbs x8, 225lbs x8, 315lbs x5
405lbs x3, 405lbs x7, 365lbs x10

I've never done 405 on the rack before. When I 1st pulled it off for the 1st set it kinda shocked me. But the next set I was able to rep out.

Leg Curls
130lbs x8, 130lbs x7

Hammerstrength Leg Extentions
2 plates + 50lbs x6, 2 plates x15

I get a sharp pain above my knee on the inner side of my quad when I do heavy leg extensions. Hurts to the point where I don't feel I can rep out and fully work the muscle.

All in all an excellent work out! Felt really good. i ate decent today(no starvation) so i had plenty of energy.

MonStar
11-15-2002, 06:22 AM
Squats(Rack)
135lbs x8, 225lbs x8, 315lbs x5
405lbs x3, 405lbs x7, 365lbs x10

Damn good strength here eclips. Good lower body strength I am impressed. 405x3 is good stuff. :thumbup::thumbup:

eclips1
11-15-2002, 11:39 PM
FRIDAY 11/15/02- REST
It is almost midnight and I'm just now leaving work. I've been here since 9am. I am sick of this place! My back is absolutley killing me! Oh well at least I know all those sets worked it.

MonStar
11-16-2002, 07:39 AM
Awesome man, DOMS isnt an indicator of growth unfortunately but when your extremely sore you know that you have done something right. Nice work. :thumbup::thumbup:

eclips1
11-16-2002, 06:08 PM
SATURDAY 11/16/02- CHEST & TRI'S
Thanks Monstar. Yea, my back still hurts!

Chest
Incline DB Press
50's x8, 70's x8
115's x8, 120's x6, 115's x7

Advanced Plate Loaded Incline Machine
6 plates x7, 6 plates x5, 2 plates+50lbs x8

Overhead DB Extentions
100lbs x8, 100lbs x10, 100lbs x9

Dips
BW x13, BW x13, BW x10

Thats all folks! Not too much work, but enough. It was down hill after the 120's on the incline. That was hard!

MonStar
11-17-2002, 02:09 AM
Chest
Incline DB Press
115's x8, 120's x6, 115's x7

Awesome strength here clips, damn, good work. Very very impressed. :thumbup::thumbup:

eclips1
11-17-2002, 10:56 PM
SUNDAY 11/17/02- LEGS & BI"S

Okay, I wanted to do back today but it is still very sore. Taking a new approach to squats. I always feel like I'm gonna fall and my heels come up. I've been sliding 5lb plates under my heels but my form is still terrible and I don't get deep enough, so heres what I did tonight:

Legs
Box Squats(very deep, Very slow and controlled, past parellel)
135lbs x8, 225lbs x8,
315lbs x5, 275lbs x10, 275lbs x8, 225lbs x11

Wow! My legs were done after this! I tried doing some leg presses and extentions but they were fried. Quality plays a much bigger part than quantity. I will keep doing these until I get use to the form.

Bi's
EZ Bar Standing Curls
60lbs x10, 80lbs x10, 80lbs x10, 115 x4

HammerStrength Preacher Curls
2 plates x8, 2plates x8

Took it easy on the curls. Standing ez bar curls always aggrivate my forearm injury so I tried to stay light. I shouldn't have tried the 115 cuz as soon as I did I felt the stress in my forearm(I'm so hard headed!). That's it for today.

BCC
11-17-2002, 11:14 PM
It's good to see you're taking the time to get your squat form down! :thumbup:

The Calvinator
11-18-2002, 12:29 PM
you got yourself a deal on the 240!! i hope your strenght doesnt get affected by cutting some weight because i want you to get to 405 on flat bench, but hopefully not before me;)

eclips1
11-18-2002, 01:23 PM
I don't think my strength will be affected. I'm gonna still hammer on the weights and just try to eat right. I'm gonna stop though if my strength is affected. 405 by the end of January!!

Saturday Fever
11-18-2002, 02:39 PM
ToysRUsKid hit 365 at our last upper body session. If he ever posted here, he would join this race to 405.

eclips1
11-18-2002, 02:42 PM
Thats cool, I like coming back from behind!

GeneticallyGifted
11-18-2002, 02:46 PM
Man, I wish I could get in this race to 405. I am on my way but I know I have no chance in catching you guys. I'm just alittle guy.

Clips- could you explain this to me? What is this exactly:

Advanced Plate Loaded Incline Machine
6 plates x7, 6 plates x5, 2 plates+50lbs x8

eclips1
11-18-2002, 02:56 PM
It's an incline machine. Each arm is indavidually loaded w/ weight. It really mimicks an incline DB press. You have limmited directional control so you can pick your width as you press. I do it exactly like my db presses. I like it because I go completely to failure. I always worry with heavy dbs that I'm gonna catch the weight with my face if I go to failure.

The Calvinator
11-18-2002, 04:26 PM
is the machine made by Hammer Strenght or Life Fitness??

eclips1
11-18-2002, 06:07 PM
I'm not sure C, I'll have to chk next time I go to the club. Couldn't find a pic online. I think its Cybex??

The Calvinator
11-18-2002, 07:40 PM
ahhh, i know what you are talking about, it is almost the same thing. cool, just wondering.

eclips1
11-19-2002, 01:27 PM
TUESDAY 11/19/02- BACK

Took it kinda easy today. High reps. A lot of sets though.

Neutral Grip Pullups
BW x6+2(assisted), BW x6+2(assisted), BW x5+2(assisted)

Wide Grip underhand pulldowns
195lbs x7

Wide Grip Overhand Pulldowns
105lbs x15, 135lbs x10, 150lbs x8

Wide Grip Assisted Row Machine
150lbs x12, 180lbs x10, 180lbs x8

Seated V-bar cable Rows
195lbs x5

Bent Over BB Rows(Smith)
135lbs x15, 185lbs x8

The Calvinator
11-19-2002, 02:17 PM
for your BB rows, do you just grab the smith machine bar in the middle and just yank the sucka up??? it must look pretty cool with 2 plates on each side.
:eek:
(nice avatar by the way:thumbup: , but i am surprised you would use that pic since you said your back is your weak point.....:confused:

MonStar
11-19-2002, 02:36 PM
Nice back workout clips, keep up the hard work man. In all honesty man I am not trying to be mean but your back poundages dont even come close to your chest poundages. What a difference! Did you train chest more exclusively for a long time?

eclips1
11-19-2002, 03:09 PM
Your not being mean Monstar, thats just the truth. I've only been lifting for about 1 1/2 years and the 1st 6 months all we had was a bench in my friends house. Then I got a membership to a gym and started balancing out, but I'd say just over the last 6 months or so I have balanced out to a full body regiment that is good.

back movements don't feel natural to me like the bench movement. My back has decent size to it, I just can't seem to get the whole "pull with your back" theme. i figure if i just keep pounding it 2 times a week one of these days something will click and the motion will start to make sense to me. Then I imagine my weight will fly up on my lifts

eclips1
11-19-2002, 03:15 PM
Originally posted by The Calvinator
for your BB rows, do you just grab the smith machine bar in the middle and just yank the sucka up??? it must look pretty cool with 2 plates on each side.
:eek:
(nice avatar by the way:thumbup: , but i am surprised you would use that pic since you said your back is your weak point.....:confused:

The avatar is a remider of what I want to make bigger.(+ the gunz look pretty big, 19" pumped!!)

MonStar
11-19-2002, 03:59 PM
I had a feeling thats why he picked that avatar. Simply as a reminder of what bodypart to focus on the most.

The Calvinator
11-19-2002, 04:14 PM
makes sense, 19" pumped? damn man, you got me by about an 1.5"!!!!

eclips1
11-19-2002, 04:39 PM
My right is. My left is a 1/4" behind.

MonStar
11-19-2002, 05:44 PM
Damn you guys seem to have some massive friggin' arms. Are these measurements pumped or unpumped? Because a legitimate 17" arm is truly massive. A legitimate 18" arm is almost unreal looking. At least in my experience.

eclips1
11-19-2002, 08:28 PM
Pumped and fully squeezed.

MonStar
11-19-2002, 08:37 PM
Oh okay thought so. So what are your arms cold, and flexed? Close to 18-18.5"? Depending on the pump I guess. My arms increase anywhere from .75-1" depending on how intense the pump I have is.

eclips1
11-19-2002, 08:51 PM
I haven't measured them cold yet so I'm not sure. I'v only took measurments once and it was after a workout. I'll take some more sometime soon. Probably 1st thing in the morning. My goal is 20" gunz(I wouldn't care if it was pumped or not, 20"s would be rediculious!!)

The Calvinator
11-20-2002, 01:23 AM
(sorry to post this in your journal) i measure my arms on a sunday morning, i dont lift on weekends, so it is the best time for me to measure. my arms pumped are probably 17.5", but cold flexed, they are about 17". give or take about 1/32"

eclips1
11-20-2002, 01:36 PM
Originally posted by The Calvinator
(sorry to post this in your journal)

Its all good.

eclips1
11-20-2002, 01:45 PM
WEDNSDAY 11/20/02- CHEST

was supposed to be chest and tri's but I ran out of time. Man I was dragging my ass today. ya'll ever have those work outs where you just struggle to get through them? Anyways heres what i did:

Chest
Incline DB Press
65's x8, 70's x8
120's x8, 120's x6, 100's x10

Dips
BW x15, BW x12, BW x12, BW x10

Decline DB Press
90's x10

Cable Fly's
120lbs x14, 140lbs x12, 160lbs x9

A lot of sets. More than my new philosophy would allow, but the intensity level wasn't up today. oh well, "It bee's like that sometimes".

Saturday Fever
11-20-2002, 02:38 PM
Studies have shown heavy sets first to increase strength by an ever so slightly greater degree. And if you're doing 6-8 reps with the 120s why bother lifting anything less (unless it's a warmup)? Your chest and accompanying bodyparts will be much more apt to grow if you stick them under a threshold more befitting your strength.

That's awesome lifting, intense or not.

GeneticallyGifted
11-20-2002, 03:07 PM
120's...!! Damn, I can't wait to hit those number's. That is something and this boy wasn't even felling this day for real. Man, that is sick strength there.

nice ass job.

GG

eclips1
11-20-2002, 03:21 PM
Originally posted by Saturday Fever
Studies have shown heavy sets first to increase strength by an ever so slightly greater degree. And if you're doing 6-8 reps with the 120s why bother lifting anything less (unless it's a warmup)? Your chest and accompanying bodyparts will be much more apt to grow if you stick them under a threshold more befitting your strength.

That's awesome lifting, intense or not.

thanks. I like to stay above 5 for reps. I don't think I could have sustained the 120's for more sets above 5 reps. 120's for 8 was absolute intensity. after that I barely got 6. My stabalizers weren't having it. It was like everything after that was pretty blah blah. I would have started w/ 110's or 115's but the gym i was at only had 100's and then 120's(don't ask me why?).

Thought about 5x5 but then I feel like i'm pacing myself. I wanna take each set the the brink of destruction so to speak.

eclips1
11-20-2002, 03:21 PM
Originally posted by GeneticallyGifted
120's...!! Damn, I can't wait to hit those number's. That is something and this boy wasn't even felling this day for real. Man, that is sick strength there.

nice ass job.

GG

Thanks GG

MonStar
11-22-2002, 10:40 AM
Incline DB Press
120's x8, 120's x6, 100's x10

Nice strength clips!! Damn good work man, seriously. Keep up the hard work.

eclips1
11-22-2002, 01:13 PM
Thanks Monstar.

eclips1
11-22-2002, 01:58 PM
THURSDAY 11/21/02- CARDIO(X2) & TRI'S
Man! I rolled my ankle playing b-ball! it is very swolen, I won't be squating for atleast a week, maybe 2. I gotta drop some weight. If I was still 235 instead of 255 this wouldn't have happened.

Cardio(1)
Played b-ball from 12:00 to 12:45pm. Good run, constantly moving.

Cardio(2)
Played b-ball again from 6:00 to 7:00pm. Was a good run til I rolled my ankle. every time I put off squats like I did to play b-ball, something ends up happening so I can't do them. Todays lesson, DON"T PUT OFF TIL TOMORROW WHAT CAN BE DONE RIGHT NOW!

Tri's
Rear dips(warm up)
BW x20, BW x15

E-z bar skullCrushers
100lbs x8, 100lbs x9

Standing Cable rope extensions(pulling out at the end and holding for each rep)
90lbs x15, 100lbs x12,

Standing straight bar cable extentions
190lbs x12

Reverse cable curls
50lbs x12/10, 60lbs x 10/10

Saturday Fever
11-22-2002, 02:02 PM
Take a look at the local drugstore for "tube wrap." It comes in a box and almost looks like a sock with no toe end. Cut off a large section and double it up over your ankle, in addition to your socks and laced up shoes. The support they provide is unbelievable. Even better than a tape job, in my opinion.

eclips1
11-22-2002, 02:08 PM
Thanks S.F. I'll have to try that. I'm walking around like a gimp right now. I've just been lacing my shoe really really tight.

Question for anyone reading this who might know: How much significance does my ankle play in squatting? How do you know when you can squat again?

eclips1
11-22-2002, 02:10 PM
Oh and GG. Man those 4 sets of dips shredded my chest the other day. Pecs haven't felt like this since I started lifting and I didn't even feel like I hit it that hard. I'm switching up, gonna be starting chest day w/ probably 4 sets of dips for the next few weeks or so.

eclips1
11-24-2002, 05:50 PM
FRIDAY & SATURDAY 11/22&23/02- REST
rested the last couple of days. I threw my daughter a party for her 2nd birthday. Man it was work but it was more than worth it. Ate a lot of pizza and cake though. i'm scared to get back on the scale.

eclips1
11-24-2002, 05:59 PM
SUNDAY 11/24/02- LEGS
Squats(rack)- Very deep, past parallel.
135lbs x8, 225lbs x8
275lbs x10, 315lbs x8, 315lbs x5, 315lbs x8

Cybex Leg Extentions
170lbs x12, 210lbs x11, 250lbs x8

that's it! I smashed my finger between the bar and the rack on my 2nd set of 315. My form got bad, I was leaning too far forward and I ended up steping forward to compensate and boom! Kinda embarrassing! Needed stitches but I was determined to go back to the rack and hit it again, because I recognized what I did wrong and i wanted to fix it.

The Calvinator
11-24-2002, 06:04 PM
You have very nice overall strength. sorry to hear about your finger, i hope you can still lift other body parts and it wont throb too bad. i know how it is with my wrist constantly aching. you have good dedication too it seems like, keep it up and you will definetly be a force to be reckoned with!!!

eclips1
11-24-2002, 10:53 PM
Whats up C. Thanks. What happened to your journal??

MonStar
11-24-2002, 11:21 PM
Originally posted by eclips1
FRIDAY & SATURDAY 11/22&23/02- REST
rested the last couple of days. I threw my daughter a party for her 2nd birthday. Man it was work but it was more than worth it. Ate a lot of pizza and cake though. i'm scared to get back on the scale.

Same damn thing happened to me clips. Dont worry about it man. Were both trying to gain size so its all good! Past few days had birthday parties. Tons o' cake and ice-cream and pizza and chips and soda, etc. LOL.

Nice squattin' by the way man. Sucks about your finger though!

eclips1
11-25-2002, 02:36 PM
MONDAY 11/25/02-UPPER BODY(HST Approach)
Okay, I've been researching hyperthropy and I'm gonna give it a shot. I haven't fully developed my routine yet but I started today with an upper body workout(left legs out cuz I just did them yesterday).

Chest
DB Flat Bench
60's x10(warm up)
80's x15
***80's were pretty easy, gotta go up***

Dips
BW x15, BW x15
***Not as easy. 2nd set of dips was just about to exaustion***

Back
Wide Grip Overhand Pulldowns
90lbs x10(warm up)
120lbs x15, 120lbs x15
***Not too hard, I should go up in weight(approx 15lbs for max effort)My bi's burned more than my back on this***

Wide Grip Row Machine
120lbs x15, 120lbs x15
***Not as easy, 2nd set was almost to exaustion(go up 5 lbs next time) My bi's burned more than my back on this***

Tri's
Cable Push downs
170lbs x15, 170lbs x15
***Pretty easy, 190lbs x15 for 2 sets is probably my max***

Bi's
E-Z Bar Curls
75lbs x15, 75lbs x15
***2nd set was killer. Had to push myself on this one***

Delts
Seated DB lateral raises
20's x15, 20's x15
***Not too hard, definetly not to easy***

Abs
Roman Chair Leg Raises
BW x15, BW x15
***Not too hard, 2 sets of 20 is probably my max effort***

Thats it. I took notes on each excersise to help me develope a routine. Any feedback or links to more HST info would be appreciated.

GeneticallyGifted
11-25-2002, 02:41 PM
Sup with the HST approach? I thought everything was going well with you previous workout style. Is something wrong?

G

eclips1
11-25-2002, 02:52 PM
Thats a good point GG. i don't know, I've just been reading about it and thought I'd give it a try. my body strength isn't well balanced right now, and i think maybe a more full body approach might help me gain in the right places(so would a well balanced reg routine too though). I guess i'm just curious and wanting to try something else.

eclips1
11-25-2002, 02:54 PM
+ I don't wanna bulk anymore and when i hammer a body part in the gym with low reps, I can't help but eat up some sh**. I'm up to 258 right now!! I think 240lbs would put me around 12-14% BF and deisel!!

GeneticallyGifted
11-25-2002, 03:15 PM
I would love to be that phuckkin hyoooge, man that is lovely.

G

eclips1
11-26-2002, 10:43 AM
MONDAY 11/25/02-CARDIO(PM)
Went back to the gym after work and got 1.5 hours of basketball in. felt good. I wasn't able to go full speed because of my ankle so I took it easy.

eclips1
11-26-2002, 11:07 AM
HST APPROACH
I've decided to modify my routine for the next 6-8weeks. Here is a basic outline. Its 5 days a week, hst upper body, lower body will stay more the same as its been. I may not follow the day structure but ya'll will get the idea:
Example
Mon-Wed-Fri- Upperbody HST
Chest- bb or db flat bench 1 to 2 sets
Dips 1 to 2 sets
3 sets total for chest

Back- 2 sets wide grip pulldowns
2 sets wide grip rows

Bi's- 2 sets bb or db curls

Tri's- 2 sets db, bb, or cable extentions

Delts- 2 sets db, or cable lateral raises

Abs- 2 sets chrunches, roman chair, or the wheel

Rep Range
15 for 1st 2 wks. 10 for 2-4wks, 5 for 4-8wks

Lower Body
tuesday- Squats 4 to 5 work sets
Leg Extentions 3 work sets
Leg curls 3 work sets

Saturday- Plyo's
Depth jumps(?? sets yet)
Sprints(?? sets yet)

I will work 2 to 3 hours of cardio per week broken into 2 to 3 sessions.

Thats it. Any feedback is welcomed. I will be cutting during this period. I will make my fit day journal public here soon.

eclips1
11-26-2002, 11:14 AM
Will use these pics as my before pics for now. If I get a digital camera anytime soon I will take better pics

GeneticallyGifted
11-26-2002, 11:14 AM
BOOOOOOOOOOOO!!!!!!! BOOOOOOOO!!!!!!

IMHO, HST sucks but, I know I know everything works different for everyone. I just think that you are doing so well without changing you workout style. If you want to lose some weight then I suggest you just cut and do cardio....more then the 3 times a week hoopin'. HAHAHHA

Seriously you doing well with whatcha been doing so why change??

That is my opinion but I know it doesn't matter.

G

eclips1
11-26-2002, 11:14 AM
and this one.

eclips1
11-26-2002, 11:19 AM
I do value your opinion GG. But ever since I stopped overtraining I've been putting on weight. I'm sure a lot has been muscle, but I'm ready to change something. I don't want to be any bigger than I am right now. I can't seem to cut on the routine I've been following so I feel like something has to give. I gotta get my BF down(I'm sure I'm up to about 20% right now.

GeneticallyGifted
11-26-2002, 11:19 AM
I just saw the pic and you are a big ass dude, damn that 258 looks good on you from what I can see.

G

eclips1
11-26-2002, 11:22 AM
Originally posted by GeneticallyGifted
I just saw the pic and you are a big ass dude, damn that 258 looks good on you from what I can see.

G

Thanks.

Saturday Fever
11-26-2002, 11:40 AM
You're the kind of guy I always get stuck with in the post, and I end up giving you 60 pounds and I usually look like any average guy trying to stop Shaq.

Seriously, you look solid.

eclips1
11-26-2002, 12:57 PM
Originally posted by Saturday Fever
You're the kind of guy I always get stuck with in the post, and I end up giving you 60 pounds and I usually look like any average guy trying to stop Shaq.

Seriously, you look solid.

LOL! Thanks. I love the paint!!!

MonStar
11-26-2002, 04:10 PM
Lookin' friggin' MASSIVE in the pics clips, damn man. Inspiring. Delts and pecs look awesome.

Good luck with HST man, I didnt care for it. But I hope that you like it. Best of luck to ya.

eclips1
11-27-2002, 12:45 AM
Thanks Monstar

eclips1
11-27-2002, 12:54 AM
Man I had an almost perfect day eating today. Started a new diet yesterday. Today was:
5 Meals
2996 calories
116grams fat(35%)
253 grams carbs(32%)
242 grams protien(33%)

Wanna stay between 2500 - 3000 calories. i only had 2100 calories yesterday.

eclips1
11-27-2002, 12:59 AM
TUESDAY 11/26/02- CARDIO

1HR 15MIN of basketball.

Rack lockouts
225 x6
315 x6
405 x3
455 xmiss.

eclips1
11-27-2002, 05:38 PM
WEDNSDAY 11/27/02-UPPER BODY HST
Back
wide grip overhand pulldowns
62.5lbs x10, 87.5lbs x8(warm up)
137.5lbs x15, 137.5lbs x15

Row machine
130lbs x15, 130lbs x14

Chest
Flat bb Bench press
135lbs x10, 185lbs x10(warm up)
205lbs x15, 205lbs x14

Dips
BW x13

Bi's
hammerStrength Preacher curl machine
+60lbs x15, +60lbs x15(don't know the weight of the machine)

DB hammer curls
25's x20/20

Tri's
E-Z bar skull crushers
60lbs x20, 60lbs x15

Delts
Seated DB lateral raises
15's x15, 15's x15

Abs
Incline crunches
BW x20, BW x30

Didn't feel strong today, not a lot of energy. Only got 4.5hours of sleep last night. It feels a lot easier to stick to my cutting diet with this new routine.

MonStar
11-28-2002, 07:56 AM
Rack lockouts
225 x6
315 x6
405 x3
455 xmiss.

These are lockouts right? What like flat BB pressing lockouts or what? Lemme know what they of them, etc.

eclips1
11-29-2002, 04:39 PM
Yes monstar these were flat bb pressing rack lockouts as described by Benchmonster in the "experiment for those who are strong thread" in training forum.

MonStar
11-29-2002, 11:09 PM
Hehe, maybe I should give them a shot. Did they fry your triceps well or nah? Lemme know how to do them, etc. And what you thought of them.

eclips1
11-30-2002, 10:23 PM
Originally posted by MonStar
Hehe, maybe I should give them a shot. Did they fry your triceps well or nah? Lemme know how to do them, etc. And what you thought of them.

I didn't like em too much. They made my wrists feel like they were gonna snap, but I think my grip may have been too close. Benchmonster lays out how to do em in that thread I mentioned in training forum. Chk it out.

eclips1
11-30-2002, 10:34 PM
SATURDAY 11/30/02- HST UPPER BODY

Okay i haven't updated in a few days and I haven't lifted since wed. Played b-ball thursday & friday, good cardio. Much needed because I ate crazy thurday & friday. back on track with the diet now though.

Bi's
DB Hammer Curls
35's x15/15, 35's x15/15

Reverse grip e-z bar curls(forearms)
40lbs x15

Chest
Dips
BW x15

DB flat Bench Press
85's x15, 85's x15

Tri's
HammerStrength Extension Machine
2 Plates x15, 2 plates x15

Delts
Seated DB Lateral Raises
20's x15, 20's x15

Back
Wide Grip Overhand Pulldowns
112.5lbs x15, 112.5lbs x15, 112.5lbs x15

Row Machine
112.5lbs x15

Abs
Incline Crunches
BW x35, BW x40

Good workout. Not much energy but I got through it. Legs tomorrow-they are over due. gonna get a good 8-9hrs sleep tonight and blast em after the Vikings game tomorrow.

eclips1
12-01-2002, 08:14 PM
SUNDAY 12/1/02- LEGS

Squats(rack-deep & slow)
45lbs x6, 135lbs x6(warm up)
225lbs x11, 315lbs x7, 315lbs x8, 315lbs x6

Leg Curls
90lbs x15, 130lbs x10, 140lbs x9

Leg Extensions
260lbs x12, 280lbs x10


Felt good in the gym today. Diet was going great today until I went to my aunts for thanksgiving part 2 tonight. Oh well. Back on track tomorrow. I guess I didn't blow my diet by too much. I'm assuming I didn't eat over 1500 cals at my aunts but i have no idea. I ate alot!

The Calvinator
12-01-2002, 08:45 PM
Whats up big dog? How do you like the higher rep scheme you have been doing? burning like crazy? it looks like your squats are going up nicely, keep it up man.

The Calvinator
12-01-2002, 09:03 PM
I think you should go workout with this guy, he is from Minneapolis too http://chadnicholls.net/cgi-bin/forums/ikonboard.cgi?s=3deacc8445ddffff;act=ST;f=5;t=573;

GeneticallyGifted
12-02-2002, 02:11 PM
I still think that you should work out with HIT or in that manner but I will hold my tongue on how much I can't.......*holding tongue*

I hope it works for you....how do you like it. Are you sore or do you get a good pump as you did before?

G

eclips1
12-02-2002, 04:26 PM
Originally posted by The Calvinator
Whats up big dog? How do you like the higher rep scheme you have been doing? burning like crazy? it looks like your squats are going up nicely, keep it up man.

I don't like it. I wanna throw some heavy weight up but I'm resisting. really just focusing on form a lot.

eclips1
12-02-2002, 04:28 PM
Originally posted by GeneticallyGifted
I still think that you should work out with HIT or in that manner but I will hold my tongue on how much I can't.......*holding tongue*

I hope it works for you....how do you like it. Are you sore or do you get a good pump as you did before?

G

I don't know anything about HIT? Whats that about?

I like this new regiment because I'm able to stay with a good cutting diet. For some reason throwing up lots of weight for low reps makes my body crave more food. What I miss is the intensity. Even though I'm trying HST I end up getting atleast 1 set to failure. But I'm use to 6-8 good work sets, with this I may get 1-2.

GeneticallyGifted
12-03-2002, 08:59 AM
The HIT is just "HIGH INTENSITY TRAINING"

You trained in that manner already. I understand with the hard training comes hardy eating but I just think that if you can keep the HIT training going and that you just used "discipline" and consumed an amount calories and didn't go over you would lose the weight and be harder, with extreme density to the muscle. That is just my view....(I think that I am always scared to stop the sort training that I am doing because I'll lose muscle and strength)

Hey I could be wrong, I just know what you look like and how you got there, and if I was you I wouldn't change a thing but my diet.

G

eclips1
12-04-2002, 10:25 AM
Originally posted by GeneticallyGifted
The HIT is just "HIGH INTENSITY TRAINING"

You trained in that manner already. I understand with the hard training comes hardy eating but I just think that if you can keep the HIT training going and that you just used "discipline" and consumed an amount calories and didn't go over you would lose the weight and be harder, with extreme density to the muscle. That is just my view....(I think that I am always scared to stop the sort training that I am doing because I'll lose muscle and strength)

Hey I could be wrong, I just know what you look like and how you got there, and if I was you I wouldn't change a thing but my diet.

G

I feal that. I'm not really with the whole HST thing I guess. I'm more just utilizing the philosophy of spreading a muscle groups work load over the week by splitting it in 3. But I can't get with the whole 70%, 80%, ect. I gotta give it all I got for ATLEAST 1 set, if not more. I'm gonna stick to this routine for the 6-8 weeks though. It is more less becoming a cutting routine.

eclips1
12-04-2002, 10:39 AM
TUESDAY 12/3/02- CARDIO, CHEST, DELTS, ABS
I don't even wanna call this a workout, it was bullsh*t! No intensity, focus, or energy for that matter. I just wanted to be done. I'm coming down with a cold, I think that has to be a contribution.

Cardio
B-Ball, 2 games full court, 20min each.

Chest
DB Flat Bench Press
70's x10, 70's x10(warm up)
85's x15, 85's x15

Advanced Plate Loaded Incline Machine
2plates + 50lbs x12

Incline BB Bench Press
185lbs x9

Abs
Incline Sit ups
BW x40, BW x40

Delts
Standing DB Side Lateral Raises
25's x15, 25's x15

GeneticallyGifted
12-04-2002, 11:59 AM
I know that feeling, when you just feel like being a couch potatoe, holdin' the remote in one had and ya other hand is in ya pants...Al Bundy style. LAZY is what we call it. Been there and expect to be there again.

Take a rest if you need it. Maybe its your body telling you that is what it needs most.

G'd Up!

The Calvinator
12-04-2002, 12:22 PM
I don't even wanna call this a workout, it was bullsh*t! No intensity, focus, or energy for that matter. I just wanted to be done. I'm coming down with a cold, I think that has to be a contribution.

Its because you want to load the mutha f***er up!!!! its those damn high reps, you dont feel as cool when you toss on a plate instead of 3 a side!!! you know you want too!!!! Go watch the movie "Pumping Iron". It will get your focus back, in fact...... this link will keep you motivated http://www.fitnessboard.com/phpBB/v...0231&forum=7&14

GeneticallyGifted
12-04-2002, 12:47 PM
Cal, the link didn't open...bud, check it out again.

G'd Up!

The Calvinator
12-04-2002, 01:41 PM
sorry, try this one, its the same as the one up there, but you just have to scroll down a bit. http://boards.elitefitness.com/forum/showthread.php?s=&threadid=191851

GeneticallyGifted
12-04-2002, 02:34 PM
Cal, that ain't bad motivation at all...at all.

G'd Up!

eclips1
12-04-2002, 02:50 PM
Originally posted by The Calvinator
sorry, try this one, its the same as the one up there, but you just have to scroll down a bit. http://boards.elitefitness.com/forum/showthread.php?s=&threadid=191851

Wow. Thats great!! C you are welcome to post here anytime!!!!

fuzz
12-04-2002, 08:46 PM
hey eclips

I just read through your journal. Very impressive strength, man...I wish I had a bench like yours.

I noticed you just switched to HST for your upper body. There are quite a few naysayers on this board, but just stick with it and follow the program for a whole cycle. If you follow the program the way its designed and don't overtrain, I know it you will be very satisfied with it.

It seems like you've had problems with overtraining, which isn't surprising since you you play a lot of ball and train pretty heavy. HST has a sort of built in protection against overtraining, since you cycle the weights up to your maxes and then go back to an "easy" weight at the beginning of your 10s, 5s, etc. I know the weights seem like, especially during the 15s, but just trust it and go with it. I love going heavy just like everyone else, but I my gains really took off when I started training smart instead of just heavy all the time.

Peep this thread over at the HST boards for peoples results to get some other views:
http://www.hypertrophy-specific.com/cgi-bin/ib3/ikonboard.cgi?;act=ST;f=11;t=737;st=0

Good luck man.

MonStar
12-04-2002, 10:29 PM
DB Flat Bench Press
85's x15, 85's x15

Wow clipse, were these to failure? Jeez man 85s for 15 reps is friggin' nuts bro. Keep up the hard work I am seriously extremely impressed .

GeneticallyGifted
12-05-2002, 10:28 AM
Fuzz, the man switch to a HST style because he is trying to cut down and when trains heavy he eats more so he gains weight. He isn't nor has been overtraining. He using HST to slow his progression....hmmmmmm?

Just because one trains heavy doesn't mean they don't train smart.

Sorry to do that in ya journal Clips...but facts must be laid.

G'd Up!

eclips1
12-05-2002, 10:40 AM
Its all good GG. Everyones voice is welcome in here.

I appreciate your comment Fuzz. I'm trying to stick with it.

Thanks for the comment Monstar. I think 90's for 2 sets of 15 would be failure for me. I'm not even sure if I could get 2 sets of 15 with them though. We'll see today. My last day of these fu**in 15 rep sets. I can't believe I made it 6 workouts with this stuff so far.

The Calvinator
12-05-2002, 01:08 PM
Wow. Thats great!! C you are welcome to post here anytime!!!!
I do what I can fo my peeps:thumbup:

eclips1
12-06-2002, 02:36 PM
FRIDAY 12/06/02- CARDIO, BACK, CHEST

2 for 2 in the shi**y workout dept. Didn't even get through my upperbody routine.

Cardio
20 min basket ball

Chest
DB Flat Bench Press
75's x10(warm up)
90's x15, 90's x15

Dips
BW x15

Back
Wide Grip Pulldowns
150lbs x15, 150lbs x6??
***I don't know WTF happened here. 1st set was as hard as possible. Came back around for the next one and I couldn't do it!

Machine Rows
150lbs x15

Wide Grip Behind Neck Pulldowns
87.5lbs x15

I left the gym after this. Felt like a total waste of time!

The Calvinator
12-06-2002, 03:54 PM
That wasnt that bad of a chest workout. It looked like it started off good. Maybe you should do some ballin after you lift. since you are going lighter in wieght you could.....
chest/back
ball
legs/shoulders
ball
arms
and be a baller on the weekends, or something of this nature. do you need me to post more motivation!?!?!?!?! so you dont leave the gym feelin like arss?

eclips1
12-08-2002, 11:46 AM
SATURDAY 12/7/02- CARDIO, UPPER BODY
Alright....F*ck a %, F*uck a rep range, F*ck a set # of anything. i can't take it. i'm gonna stay with the low # of sets and hit more body parts more frequently, but I'm done with the hst, 15 reps, ect....whatever. i'm just gonna go back to getting in the gym, getting busy, and getting out. Weighed in at 257lbs, I was quite dissappointed, but oh well. I'll keep at it.

Cardio
30 min basketball. 1 on 1, 3 games. (Still able to throw it down even @ 257!!!)

Bi's
Standing DB Curls
50's x10/10, 50's x10/10

E-Z bar curls
80lbs x11

Reverse e-z bar curls
50lbs x12, 50lbs x12

Back
Wide grip behind neck pulldowns
112.5lbs x16, 137.5lbs x12, 150lbs x11

Chest
HammerStrength Bench Press
2plates +50lbs x12

Delts
Seated DB Lateral raises
35's x8, 35's x8

Did not feel strong at all, but I felt a little better just going in and hitting the weights not worrying about reps, weight, and %'s. I tried the 110lb DB's on incline bench and missed twice. Couldn't get em up. I don't know what was up with my strength. I was expecting 8-10 reps with these.

eclips1
12-08-2002, 11:48 AM
Originally posted by The Calvinator
do you need me to post more motivation!?!?!?!?! so you dont leave the gym feelin like arss?

I'll take more motivation anytime. The South American motivation was ace!!

eclips1
12-08-2002, 03:15 PM
SUNDAY 12/08/02- LEGS
Squats(rack, deep)
135lbs x10, 225lbs x10
315lbs x9, 335lbs x6, 335lbs x8, 365lbs x4

Leg Extensions
290lbs x10, 300lbs x8

Leg Curls
170lbs x8, 180lbs x6, 185lbs x4

Cybex Glute Machine
150lbs x12/12
***I didn't like this machine. I'll stick with deep squats.***

Abs
Incline Crunches
BW+45 x20

Thats it. I wanna find a good stomach excersise to stay in the 10-15 rep range and get a good ab workout.

The Calvinator
12-08-2002, 03:25 PM
are there any machine crunch machines??
try this one..... sit on a decline bench, but dont lay dow, go down enough to about a 45 degree angle, grab a 5lb or 10lb DB or plate and stick your arms perpendicular to your body, then while leaning back with your abs tight and arms straight out, twist from side to side. let me know how it works for ya!

The Calvinator
12-08-2002, 03:28 PM
here some more motivation, dont say i never did anything for ya!!
http://www.chadnicholls.net/gallery/dec02
REDICULOUS!!!! yes i know....:D

eclips1
12-10-2002, 10:38 AM
MONDAY 12/9/02- CARDIO
I played b-ball for 60min straight. Full court.
The pain in my left elbow/bicep/forearm is back and causing problems. I'm gonna take some time off upper body work and let my joints heal. It's been a while since I laid off the weights anyways so maybe my body is talking to me. B-ball causes my elbows to hurt also, so I might have to start hitting the treadmill.

I can still focus on quads, hams, and calfs. I bet if I wanted I could design a full routine dedicated to legs. Mixing plyo's, with lifts, and speed drills.

GeneticallyGifted
12-10-2002, 11:14 AM
You should check out my journal...I just came here to tell you that you were right and I hope that the changes I make are going to help me improving my lifts leaps and bounds as you did.

Sorry to here about the elbow joints...thats bad for the race to 405 bench but maybe the time off will help ya heal. Rest up....get ya some it always helps my recovery...ahahahaaaa!!

G'd Up!

fuzz
12-10-2002, 11:51 AM
Originally posted by GeneticallyGifted
Fuzz, the man switch to a HST style because he is trying to cut down and when trains heavy he eats more so he gains weight. He isn't nor has been overtraining. He using HST to slow his progression....hmmmmmm?

Just because one trains heavy doesn't mean they don't train smart.

Sorry to do that in ya journal Clips...but facts must be laid.

G'd Up!

lets see here:

1 - plays tons of ball on top offf...
2 - lifting very heavy, often
3 - having back/elbow pain
4 - having misc joint pains

this doesn't look like overtraining?

GeneticallyGifted
12-10-2002, 11:59 AM
First, his playing basketball doesn't have anything to do with his HST. Playing basketball doesn't have anything to do with overtraining in the weight room.

Second, just because a person's joints hurt from BASKETBALL has nothing to do with overtraining.

Lifting heavy doesn't necessarily mean overtraining. You basis for overtraining is poor.

On top of that his moving to HST to cut done on his progress was stated by him not me.

Read the mans journal.

G'd Up!

fuzz
12-10-2002, 01:20 PM
Do you even know what overtraining is? Overtraining means your body is basically breaking down because there is too much stress - stress on the CNS, the immune system, the muscular system - everything. Full court basketball places immense stress on the CNS, as do other types of activities like running, football, weightlifting, etc. So, when a person combines a lot of ball with weightlifting, thats too major stressors to their system which can easily cause overtraining. Did you think only lifting can cause overtraining?

Anyways, why do you think professional players of any sport go easy on lifting during the competitive season, especially during playoffs? Its because their bodies need the time to recover from the games, and they can't try and bulk up or gain strength in the weight room on top of that.

Sorry if this comes of a bit harsh, GG, but I thought this was a pretty simple concept that most regulars here understood.

GeneticallyGifted
12-10-2002, 02:05 PM
First of all, I understand overtraining and what the definition of it is. Second, you made a totally different statement when you first started talking about overtraining. You stated that HST will cut out overtraining...PERIOD!! You are now adding other variables. I was stating first and for most that the MAN SAID HIMSELF, HE WAS USING HST TO SLOW HIS WEIGHT PROGRESSION!!! NOW IF YOUR NOT UNDERSTANDING THIS YOU ARE UNABLE TO READ. I have mention this in each post. He is not having overtraining because you say he is or because he has joint problems, or because of heavy weights. Read the man's journal. He even has stated that he does low volume now and he has improved his strength since then. So once again if your speaking genarically then fine there is a prosibility I would agree you but on the subject or situtation on Eclips1 you are wrong.

Clips sorry about this, but it had to be said.

G'd Up!

fuzz
12-10-2002, 03:42 PM
Okay this is getting a bit ridiculous...


Originally posted by GeneticallyGifted
[B]First of all, I understand overtraining and what the definition of it is. Second, you made a totally different statement when you first started talking about overtraining. You stated that HST will cut out overtraining...PERIOD!!

Where did I ever say that? I said HST has "sort of builtin protection" against OT. Not that it would eliminate it outright. Due to the low weights you cycle thru with HST and the strategic deconditioning, it can help avoid OT

Anyways, Eclips is taking a break, which is the best thing he can do, regardless of what is bothering his joints or if HST would help or whatever. So good luck with the break, hope you come back stronger then ever.

eclips1
12-16-2002, 11:25 AM
SUNDAY 12/15/02- CARDIO, QUADS & ABS

Played B-ball for 20 min. Full court.

Legs
Squats(rack)
225lbs x10, 315lbs x9, 365lbs x5, 365lbs x6

Leg Extensions
305lbs x10, 305lbs x9

Abs
Incline crunches
BW x20, BW x40

Thats it. Took some nice time off. Not sure if I'll get back to business on upperbody just yet.

GeneticallyGifted
12-16-2002, 11:40 AM
Ok are we dropping HST?? Because that workout above does not work within the "HST" guidelines....hahaha. Hit and hit hard, the weights are whateva else you can think of....hmmmm? Nice work, I hope that you can hit the upper body soon without pain. How was it being away from the gym....for me its pain!

G'd Up

eclips1
12-16-2002, 11:54 AM
Its torture being away, but at the same time it felt good to just chill for a while. my ego won't allow me to stay out to long. I start feeling smaller everyday I'm not lifting. i start looking in the mirror and thinking "my arms are shrinking, my chest isn't big enough". **** like that. And I'm bigger than most people, but I'll still feel small.

whats weird is i weighted in at 253 last night. Thats down 5 lbs from a week ago. I haven't been dieting or excersising really(played light b-ball once or twice). I have noticed I've only been eating ussually twice a day(sometimes 3 times) over the last week. This is bad, I know. Even though I really want to get down to 230-240lbs, 5 lbs in a week is a lot.

eclips1
12-17-2002, 08:31 PM
TUESDAY 12/17/02- CHEST & TRIS

Got back to basics today. Man I loved my gym session tonight! I had to make myself leave, otherwise I would have lifted forever it seemed.

Chest
Flat BB bench press
135lbs x10, 225lbs x6, 225lbs x6(warm up)
275lbs x5, 275lbs x5, 275lbs x5, 275lbs x3

I was going for 5 x5 and I lost focus on my 4th set. i should of had this. Oh well, 1st time on the bench in over a month I think.

Dips
+50lbs x8, +50lbs x7

Machine Flys
125lbs x10, 137.5lbs x8

Tri's
hammerstrength extention machine
4plates x6, 4plates x4

Close Grip BB bench(smith)
225lbs x6, 225lbs x6

Cable pushdowns
Whole Stack x11, Whole Stack x10(doesn't say the weight amt on this cable station)

Reverse cable curls
Did 1 set of 15 w/ each arm. Not sure the weight amt.

I really wanted to keep going but I made myself leave. Kinda like when you haven't had sex in a while, I'll go all night 3-4times. I'd have to say lifting today felt almost as good as sex. I wanted to max but I didn't have a spotter. Thats partially why I didn't try to finish my 5x5 on the bench. I got in some good work sets today. I plan on sticking with machines and cables for my arms for the time being. They don't seem to stress my joints like free weights.

GeneticallyGifted
12-18-2002, 12:42 PM
I understand exactly what you mean when you say that your workout was like great sex. Arnold is quoted saying that in pumping iron. Nice work, after your long stint from the gym.

G'd Up!

eclips1
12-19-2002, 03:19 PM
WEDNSDAY 12/18/02- CARDIO

3 games of full court b-ball. just over an hour of running time.

eclips1
12-19-2002, 03:29 PM
THURSDAY 12/19/02- BACK & BI'S
Back
Pulldowns(warm up)
90lbs x15, 90lbs x15

Nuetral Grip pull ups
BW x5, BW x6, BW x5, BW x4

WG behind neck pulldowns
180lbs x6, 165lbs x9

Pullover Machine
270lbs x8

Seated Row machine(1 arm at a time)
75lbs x12/12, 105lbs x6/6

Bi's
DB Hammer Curls
40's x8/8

Preacher Curl Machine
155lbs x4, 115lbs x10

Switched to single arm
65lbs x5/5, 65lbs x5/9

Weighted in @ 253lbs(not bad). Pain in my left arm grew gradually but I was determined to work through it. But by the end of my workout my right was supporting my left too much. On my last set of curls I went to failure w/ each arm and my right almost doubled my left in strength. i might have to seperate back and bi's. too much stress on the joints right now.

WillKuenzel
12-19-2002, 10:13 PM
253lbs!! and you can do full pull-ups! I haven't seen a guy in my gym larger than me even do one, much less someone over 250.

What happened to your arm that its bothering you?

eclips1
12-20-2002, 09:16 AM
Originally posted by HomeYield
253lbs!! and you can do full pull-ups! I haven't seen a guy in my gym larger than me even do one, much less someone over 250.

What happened to your arm that its bothering you?

I can really only do maybe 2 real pull ups(wide over hand grip), but with a nuetral grip I can do sets. I get pain in my elbow joints just from lifting heavy, overtraining, and playing basket ball. I do a lot less now than I use to, but I still get some pain.

GeneticallyGifted
12-20-2002, 11:49 AM
Maybe that is the reason that I never see you hyoooge fools on the pullup bar. Is it that you body weight is just to much to pull up, and its hard on your arms and 4arms....I am have the damnedest time trying to understand why you hyoomugo guys can't do pullups. You strong as all get out but can do a pullup....hmmmm learn me something.

G

eclips1
12-20-2002, 12:28 PM
I couldn't tell u. I go to the pullup bar and people in the gym start looking at me like "yea right" til I start doing em. I think my back strength is suspect compared to my overall strength, so I don't know why big cats don't do pullups.

GeneticallyGifted
12-20-2002, 01:19 PM
I'm going to make that a thread...on the training forum. I want to understand this. I mean lots of hyooge cats don't do it and it such a great exercise. Simply this must be over my head.

G

Saturday Fever
12-20-2002, 01:24 PM
I think you hit it right on the head, G. A smaller guy that weighs 160 and does chins with +120 is chinning 280. So a guy that weighs 280 and tries to chin with +120 would be chinning 400. That's some heavy pulling to say the least. I think a lot of the big guys figure they can't do chins with added weight and that means they're weak or something. When really the weight is "built in."

eclips1
12-21-2002, 11:22 PM
SATURDAY 12/21/02-CARDIO(AM), LEGS & ABS(PM)
I woke up early and played b-ball this morning for 1hr 15min, full court.

PM workout
Legs
Leg Press Machine
6 plates x8, 6 plates x8(warm up)
12 plates x10, 16 plates x7, 16 plates x7, 16 plates x7,
10 plates x20

Leg Extensions
305lbs x7, 305lbs x7

Leg Curls
150lbs x10, 170lbs x6

Leg curls-single leg
75lbs x12/12, 90lbs x12/12

Abs
Weighted cable crunches
200lbs x20, 200lbs x28, 200lbs x30

Hanging leg raises
bw x10, bw x10

Decline crunches
bw x15, +25lbs(behind head) x10

Good workout today. Back to chest tomorrow. weighted in @ 254lbs. Not bad. Its seems like as soon as I start back on the weights + the creatine any weight loss stops. I'm gonna keep trying though. I looked over my journal and I've been struggling with my weight for a while.

eclips1
12-22-2002, 07:37 PM
SUNDAY 12/22/02- CHEST & TRI'S
Chest
Flat BB Bench Press
135lbs x10, 225lbs x5, 275lbs x3
315lbs x2, 365LBS X1!(PB!!), 275lbs X5

Dips
+50 x8, +50 x7, +50 x10

machine Fly's
137.5lbs x12, 150lbs x7

Tri's
Cable rope extensions
level 10 x15, level 12 x10

I tried some overhead cable extensions after this but my left arm wasn't permitting. Pain gradually increased and it was to the point where it was very uncomfortable with each tricep lift so I stopped. I believe in tollerating some pain, but if it hurts when I lift, I gotta stop. oh well. I was really amped about hitting 365! It wasn't as hard as I thought it would be. I got it clean, no serious struggle or pause. the bar slowed down half way up but it kept moving. I really think form and focus plays a HUGE part in benching! I was very focused and my form was as good as its ever been.

eclips1
12-23-2002, 04:57 PM
Well I'm in ATL for x-mas so I don't think I'll get to workout. I go back to cold a$$ Mpls on friday! Its like 60 somethin degrees down here!!!This is lovely(its below 20 back home)!! I'm gonna check with my brother in law and see what gyms there are down here, possibly go get a workout or 2 in if possible, but I'm not stressin it.

EVERYBODY HAVE A GREAT X-MAS!!!!!!

eclips1
12-26-2002, 06:00 PM
THURSDAY 12/26/02- BACK, CARDIO & ABS
Went to my brother in laws gym here in ATL. I didn't really keep track of the workout.
Back
WG overhand Pulldowns
2 warm up sets.
200lbs x failure, 190lbs x failure, 180lbs x failure, 170lbs x failure
Behind neck
160lbs x failure, 160lbs x failure, 160lbs x failure

Machine rows(single hand)
80lbs x12/12

Machine crunches
5 sets of 200lbs x 25

Played ball, three 11 minute games, full court.

The Calvinator
12-28-2002, 09:39 PM
365?? congrats big man!!! you are getting really close to 405, keep up the good work and have a good new year.

GeneticallyGifted
12-31-2002, 10:05 AM
Man Clips, that is some serious weight that your push'n it phuck'n crazy. Congrats on the 365 and party hard on New Years bring it in right if you know what I mean.

One

G

MonStar
12-31-2002, 10:17 AM
AWESOME work on the bench clips! Keep up the hard work man. 365 is friggin' insane. I am going to psyched like crazy when I finally get 315 for a single. I cant imagine benchin' 365 for a single. I would be going nuts. How much more is that then your BW? 115 lbs. or more?

eclips1
12-31-2002, 10:56 AM
Thanks ya'll. I appreciate the comments. Monstar, its about 110lbs more than my body weight.

eclips1
12-31-2002, 02:37 PM
TUESDAY 12/31/2002- CARDIO, TRI'S & BI'S
Played 2 games of full court bball. 30 minutes.

Tri's
HammerStrength Extention Machine
2plates x12
2plates+50lbs x10, 2plates+50lbs x8

Bi's
Standing DB Curls
25's x14/14
50's x8/8, 50's x8/8

Tri's
E-Z bar Skull Crushers
115lbs x7, 115lbs x6

Bi's
E-Z bar Standing Curls
115lbs x8, 115lbs x7

Tri's
Straight bar Cable Press Downs
Whole stack x15, Whole stack x15

Bi's
Cable Preacher Curls
(1 hand) Level 5 x3/4
(2 hands) Level 7 x9

DB Hammer Curls
40's x9/9

Tri's
1 hand DB overhead Extentions
35lbs x15/15

Good Workout. Spent 1 & 1/2hrs in the gym today. Took my time. I am extreemly tired right now. Going on 4 hrs sleep for the 3rd night in a row.

eclips1
01-03-2003, 11:01 PM
FRIDAY 1/03/2002- EXPERIMENT(PULLOVERS)
I did pullovers exclusively tonight so I can gauge were/if I want them in my routine.

Pullovers machine
165lbs x10, 165lbs x10(warm up)
255lbs x10, 270lbs x9, 285lbs x7, 300lbs x5,
300lbs x6, 285lbs x7, 285lbs x8, 285lbs x6

drop set- 300lbs x5 - 240lbs x4

Single handed- 120lbs x8/8

10 good work sets. I felt the work mostly in my lats, but not like ussual on pulls and rows. I got a serious pump in my lower lats kinda right in the seperation from my chest to my back(which is the area I've wanted to work on the most). Around the 5th work set I started feeling the pump in my upper, inner chest. I'm gonna kick back and see what hurts in a couple of days. I don't care who says you can't measure fatuige from DOMS, thats exactly what I'm gonna do! I'm thinking these will go in on my back days. 4 sets pullovers, 4 sets pullups(or pulldowns), 2 sets rows.

I haven't been able to get in the gym regularly lately. Life is catching up with me. Work has become extreemly demanding, and single parenthood is an issue also. Gotta take care of home 1st and for most before anything else! Weighted in at 250lbs! Thats down 8lbs in about 3 weeks. I've dropped the creatine completley and I think that has played a big part in my weight dropping.

eclips1
01-09-2003, 12:31 PM
MONDAY 1/6/2003- QUADS, HAMS, & CALFS

Squats(rack)
135lbs x10, 225lbs x10
315lbs x4, 315lbs x6, 315lbs x6, 315lbs x4

SLDL
135lbs x10, 185lbs x10, 205lbs x10, 275lbs x5

Leg Extentions
300lbs x8, 300lbs x7

Standing calf raises
2 sets of 12

Seated calf raises
2 sets of 50

My last all pullover work out was great. Hit my lats seriously, and hit my chest alright to.

1st time doing SLDL. Today is thursday and my hams are still screaming at me. Yesterday was the worst doms I've ever had. Hopefully they'll be ready to go again by sometime this weekend.

eclips1
01-13-2003, 09:43 AM
SUNDAY 1/12/2003- CARDIO&LIGHT BI'S(AM) - BACK & CHEST(PM)
AM
2 games full court basketball. 30 minutes.
Standing E-Z bar Curls
115lbs x8, 115lbs x6

Seated DB Curls
45's x4/4

Had no food in me for the day and no energy to work.

PM
DB Pullovers
50lbs x10, 70lbs x10
100lbs x10, 120lbs x6, 120lbs x4

Flat BB Bench Press
275lbs x5, 275lbs x4

Neutral Grip Pullups
BW x7, BW x7

Advanced Plate Loaded Incline Machine
6 plates x8, 6 plates x5

Wide Grip Assisted Pullups
BW-52lbs x6, BW-52lbs x6

Fly Machine
155lbs x7, 155kbs x6

Wide Grip Behind Neck PullDowns
162.5lbs x10, 175lbs x5

Man I felt weak as hell today. Weighted in at 246lbs. I've had strep throat for the last week so I'm just getting over that. Lost about 5 lbs just from being sick. Pull ups were easy though so I liked that.

GeneticallyGifted
01-13-2003, 10:08 AM
Its about time you brought your A$$ back to the board...good to see ya. Sorry to hear about your strep throat that is gotta be bad. Stop kissin' them there skanks...h.ahaha..j/k.

Welcome back and take it easy your immune system needs to be built back up.

G'd Up

eclips1
01-13-2003, 10:24 AM
Originally posted by GeneticallyGifted
Stop kissin' them there skanks...h.ahaha..j/k.

G'd Up

Everybody keeps sayin that.

eclips1
01-14-2003, 09:27 AM
MONDAY 1/14/2003- QUADS, HAMS, ABS, & LIGHT BI'S

Squats(rack)
bar x10, 135lbs x10, 225lbs x6(warm up)
315lbs x8, 315lbs x7, 315lbs x7

SLDL
105lbs x8
225lbs x8, 225lbs x8, 225lbs x8

Leg Extentions
300lbs x10, 305lbs x8, 305lbs x7

Cybex Ab Crunch machine
130lbs x15, 170lbs x8, 170lbs x8

Standing E-Z Bar Curls
80lbs x10, 80lbs x10

Seated DB Consentration Curls
40lbs x10/10

Thats it. Felt strong on my leg work. Big jump up from last week. I think straight leg deads are gonna help me a lot. I think a stronger lower back will help my squats go up.

chris mason
01-14-2003, 09:47 AM
Hey, I had strep twice in a row, whadda ya think of that;) ! I did, really. It sucked. Glad to see you are feeling better.

eclips1
01-14-2003, 10:00 AM
Yea, I just gotta make sure I finish my antibiotic. I heard it can come back if you don't.

GeneticallyGifted
01-14-2003, 11:21 AM
It can come back if you stay with that nasty skank you got it from .....hahahahaha. j/k

G'd Up

eclips1
01-17-2003, 09:12 AM
THURSDAY- 1/16/03- BI'S, TRI'S, & DELTS

E-Z Bar Curls
70lbs x10, 70lbs x10(warm up)
115lbs x8, 115lbs x7, 115lbs x7

Skull Crushers
60lbs x12, 60lbs x12(warm up)
115lbs x10, 115lbs x8, 115lbs x7

Seated DB Side Lateral Raises
20's x10/10, 20's x10/10(warm up)
35's x8/8, 35's x7/7

DB Curls
50's x10/10, 60's x5.5/6

Cable rope extentions
level 11 x15, level 15 x6, level 13 x8

DB Shoulder Shrugs
80's x12, 100's x9

High Cable Curls
level 7 x12/12, level 9 x6/6

DB Overhead Extentions
100lbs x11

DB front lateral raises
35's x8/8, 35's x8/8

Did a lot of work in the gym. 1.5 hours. Felt really good too. 1st time curling 60lb DB's. I kinda suprised myself! I kinda strained my left delt doing front raises. I was gonna bench today but I don't know now. I might just do back today and chest tommorow or sunday.

eclips1
01-17-2003, 01:29 PM
FRIDAY 1/17/2003- BACK

(Warm up) Assisted pullups
BW-100lbs x6(WG) + 6(NG)
BW-100lbs x6(WG) + 6(NG)

Nuetral Grip Pullups
BW x8
Wide Grip Pullups
BW x3

Pullover machine
300lbs x6, 300lbs x6, 300lbs x6

Behind Neck Wide Grip Pulldowns
180lbs x6, 165lbs x8, 165lbs x8

Wide Grip Pulldowns(super Drop set)
180lbs x6-150lbs x8-120lbs x8-90lbs x12-60lbs x10

Terrible workout today. I felt like I was done before I got started. I just had no motivation. My left shoulder hurts and my right forarm started hurting after I did wide grip pullups. I've never been able to do 1 of these before so I thought I'd try it. Even though this work out sucked, my back is progressing nicely in size and strength. 3 months ago I could only do 3 pullups with nuetral grip, now I can do 8.

eclips1
01-17-2003, 02:54 PM
UPDATE 1/17/2003

Posting an up date of my lifts to look back on in 4-6months to gauge progress.

Weighted in at 249lbs today.
Body Weight x8-Pullups(nuetral grip)
365lbs x1-Bench Press
315lbs x8-Squats(legal depth)
225lbs x8-SLDL
115lbs x10-Skull Crushers
100lbs x11-Overhead DB Extentions
115lbs x8-e-z bar curls
60lbs x6/6-Standing DB Curls

My goals for the summer(4-6months):
Weigh in at 230lbs
BW+50lbs x8-Pullups(nuetral grip)
415lbs x1-Bench Press
405lbs x8-Squats(legal Depth)
335lbs x8-SLDL
140lbs x10-Skull Crushers
120lbs x12-Overhead DB Extentions
150lbs x8-e-z bar curls
75lbs x6/6-Standing DB Curls

I believe in chasing high goals. Even if I don't reach them, its the day to day work I put in to get there that is most important.

eclips1
01-20-2003, 09:26 AM
SUNDAY 1/19/2003- CARDIO & CHEST
Played b-ball for 60minutes. Ran really hard.

Chest
Flat BB Bench Press
185lbs x8, 225lbs x6
275lbs x5, 275lbs x6+2(assisted), 275lbs x4
I was spent after my assisted work set. Everything after that was BS.

Flat DB Bench Press
120's x5, 120's x4

Fly Machine
150lbs x6, 150lbs x6

Not a good workout at all. Lifting after cardio sucks. I woke up this morning and my left shoulder is killing me. I can't even really locate were the pain is coming from. It hurts when ever I move the joint though. I think I might have pulled something doing shoulder work the other day. Doing chest just made it that much more aggrivated. I'm gonna take a week off chest and shoulder work. I'm gonna put 405 on the bench next chest workout and get a feel for the weight with a spotter. Get a couple assisted reps.

eclips1
01-22-2003, 09:03 AM
MONDAY 1/20/2003- CARDIO

Played full court b-ball. 45 min. 3 games.

eclips1
01-22-2003, 09:04 AM
TUESDAY 1/21/2003- CARDIO

Ran on treadmill. 3 miles. 33 min.

eclips1
01-22-2003, 09:14 AM
Left shoulder is still pretty sore. I think its my anterior delt. Benching made it much worse. B-ball last monday even made it hurt. Figure I'll stick to legs and the treadmill for another 4 days or so. Then get back on shcedule. My back workout is next but I don't know how that will feel with my shoulder aching.

eclips1
01-23-2003, 09:33 AM
WEDNSDAY 1/22/2003- LEGS

Squats
135lbs x10, 225lbs x8
315lbs x8, 335lbs x5+1(assisted), 315lbs x6

SLDL
185lbs x10, 225lbs x8, 225lbs x8, 275lbs x5, 135lbs x15

Leg Extentions
305lbs x9, 305lbs x8, 305lbs x8.

Thats all. Felt pretty good. Shorted myself on squats.

eclips1
01-27-2003, 08:57 AM
FRIDAY 1/24/2003- BACK & BI'S

E-Z Bar Pullovers
75lbs x10, 75lbs x10
115lbs x8, 115lbs x7

NG Pullups
BW x8, BW x6

Standing DB Curls
60's x6/6, 50's x8/8

WG Assisted Pullups
BW-64lbs x8, BW-64lbs x8

Seated DB Consentration Curls
40's x10/10, 40's x10/10(supported each arm with the other)

HammerStrength Row Machine
4 plates x12/12, 4 plates x9/9

DB Hammer Curls
35's x8/8

eclips1
01-27-2003, 09:01 AM
SUNDAY 1/26/2003- CARDIO

Played B-Ball for 1hr 15min. 4 games full court. I jammed my middle finger on my left hand. Pretty Swolen so I don't know what kind of lifting I'll be able to do. I should be able to get a chest and tri work out in using machines. That way I don't really have to grip a bar. I don't know about squats and SLDL though. I was gonna do those tuesday or wednsday. Machines just don't get the job done for me on leg days anymore. No substitute for squats or SLDL.

eclips1
01-29-2003, 12:52 PM
TUESDAY 1/28/2003- CHEST

1ST off, I was pretty dissapointed with this gym session. I was looking forward to a good lift, but I didn't have the stamina to do what I wanted.

BB Bench Press
135lbs x8, 185lbs x8, 225lbs x8
275lbs x5, 275lbs x5, 275lbs x4+1

I have struggled with completeing 5x5 with 275lbs for a while now.

Advanced Plate Loaded Incline Machine
6 plates x5, 6 plates x5

Chest Press Machine Drop Sets
200lbs x6 - 137.5lbs x4
200lbs x5 - 137.5lbs x4
200lbs x6 - 137.5lbs x2.5
I liked these drop sets. Allows me to go through my failure point without a spotter.

I tried to do tri's but on my 1st set of skulls with 115lbs I could only get 4 reps. I just said f*ck it and left the gym. I really shouldn't be concerned with poundage, but it bothers me when I can't lift weight I've lifted before.

eclips1
01-29-2003, 01:02 PM
WEDNSDAY 1/29/2003- CARDIO

B-ball, 1hr, full court, 4 games. I ran really hard. Started back on the creatine today. Weighted in at 251lbs. I'll take on some extra weight right now and I'm gonna focus on getting my lifts up, and quiting smoking. gonna get back on the patch. I'll focus on cutting in a couple months. Still wanna watch my diet though. I don't want to get over 260lbs. If I don't watch it I'll be 260 next week.

eclips1
02-02-2003, 12:45 PM
SUNDAY 2/02/2003- BACK & CHEST

NG Pull ups
-88lbs x6, -88lbs x6, -106lbs x8
BW x6, BW x6
BW x4 + -52lbs x4, BW x4 + -52lbs x4, BW x3 +-52lbs x3

BB Bench Press
135lbs x8, 225lbs x5
275lbs x5, 315lbs x3, 225lbs x10

HammerStrength Iso Lat Pull Downs
4plates x10, 4plates +50lbs x5

Chest Press Machine
205lbs x10
230lbs x5 + 155lbs x5
230lbs x4 + 180lbs x3

DB Rows
105lbs x10/10, 105lbs x10/10

Not a bad workout. I'm starting to feel the creatine kick in(mental or real?? Who cares?). Weight was at 256lbs. I don't understand this. I did cardio last wed & thurs. + I've been watching my diet. Oh well. As long as my lifts go up I'm not sweating it.

eclips1
02-02-2003, 12:47 PM
for the time being I have decided to focus primarily on chest, back, and legs. I'll throw in some arms here and there, but these 3 groups are were I want to gain some strngth and size the most.

Alex.V
02-02-2003, 11:34 PM
I think you're gonna hit your tris plenty with that kind of benching, man.

The Calvinator
02-03-2003, 06:12 PM
whats up big pimpin!?!?!
275 x 5 is nice for some flat bench champ. looks like i have a ways to go still since i am jsut getting back into it again. hope everything is going well in the new year. later on tank

eclips1
02-06-2003, 09:52 AM
WEDNSDAY 2/05/2003- CHEST

Had a spotter today so I really worked hard

Bench Press
135lbs x8, 225lbs x6, 275lbs x5
315lbs x3 +3 assisted, 315lbs x4 +2 assisted

Dips
BW x15, +55lbs x6

Machine Flys
150lbs x6 + 100lbs x5
150lbs x6 + 112.5lbs x3

Incline Bench Press
185lbs x10, 225lbs x6

Got busy today. Definetly feeling extra energy and better performance with creatine. Ran out of time. I was suppose to do back also. My legs have been sore from playinf so much b-ball. Ran on monday and tuesday for 1 1/2 hrs each. No excuse for not lifting legs though.

Whats up Cal? Long time no post? Still getting big.

Yea Belial, my tri's and bi's were hit pretty hard last time I did chest and back. I was really suprised.