Max-Mex's Size Journey

[Max-Mex]

Love the fat! (Which is what I'm getting)

[Max-Mex]

December 15, 2003


Workout Length: 56 mins.

Barbell Bench Press:
1x20@bar, 1x12@55, 1x10@105, 1x6@155, 1x3@195
1x10@215, 1x8@225 (PB)
Comments: This went really well, but I think it could have been a bit better. My palm is still bothering me and it really became an issue on the second set. Had some instability issues during the second set because of the pain but I managed to keep everything under control. Still came out well in the end. 8 reps @225. Very pleased with this.

H.S. Wide Chest:
2x10@280
Comments: Goal reached. Very good. Next week, I'll do 280 for the first set, then maybe 300 or 310 for the second.

Nautilus Abs:
1x10@90, 1x6@150
2x10@190
Comments: Very good. I'll stay with the same weight.

Dumbell Flat Bench Press:
1x10@75's, 1x8@75's
Comments: I was convinced I lost a rep on the second set. Turns out I added one. Good for me! Next week I'll do 1 set with 75's and 2nd with 85's (or maybe even 90's).

Adjustable Incline Leg Raise Bench:
1x10@8, 1x10@8
Comments: Well, I did 10 on second set, but I'm not going to count it. Just was not a good "10". Next week hopefully will be a good final rep.




Final Thoughts

I think the only issue I had today was the palm pain. I hope it doesn't become an issue because I would really hate to have to take a break from benching to let it heal. Just doesn't want to go away. I have no idea how I hurt it. At first I thought it was Dl's, but maybe it was something else. I guess time will tell if I need to let it heal or not.

[Max-Mex]

December 16, 2003


Workout length : 51 mins


Standing T-Bar Row:
1x15@bar, 1x12@30, 1x10@60, 1x6@90, 1x3@115
1x10@130, 1x4@160 (PB)
Comments: Added 1 rep from that last time I did 160. Didn't feel as heavy this time and reps were much more solid. I'll do the same thing next week.

H.S. Lat Pull (underhanded grip):
2x10@190
Comments: Goal reached. The second set took a bit longer to complete, but I was going to hit 10 no matter what. Next week I'll do 190 first set, then 230 next set.

H.S. Iso-Row:
2x10@150
Comments: Goal reached. Solid! Next week 150 1st, then 180 2nd.

Standing Dumbell Rows (singles):
2x8@85
Comments: Hmm...lost 2 reps on both sets. Not sure why but maybe the previous stuff really pooped me out. Oh well. Not really worried about it.

Lat Pulldown, wide grip:
1x6@150
Comments: Kinda goofed this up. I set the wrong weight and tried to do 170. Oops. That kinda blew my groove so only got 6 when I dropped to 150. Pay closer attention next time.


Final Thoughts

Lots of improvement today. Really happy about this. Dumbell rows were a drag but since everything else was good, I'll let it pass....for today.

[Max-Mex]

Happy New Year to all. Been away for a while and have been neglecting the journal. I have quite a few entries to post and I hope to do them tonight to get caught up. During my time away I was able to workout some so the break wasn't a total loss. My injuries seemed to have completely healed and I'm ready to get back to my complete routine (Deads, RDL's, etc).

[Max-Mex]

Gonna catch up on posts. Won't have any comments or final thoughts until this weeks sessions.

[Max-Mex]

December 17, 2003


Workout Length : 62 mins

Front Squats:
1x10@bar, 1x10@115, 1x6@165, 1x3@205
1x10@225, 1x2@275, 1@275
Comments:

BodyMasters 45 degree Leg Press:
1x9@380, 1x8@380
Comments:

Nautilus Prone Leg Curl:
1x10@70, 1x6@110
1x10@150, 1x8@150
Comments:

Donkey Calf:
1x10@100, 1x10@200, 1x3@400
1x9@515, 1x8@515
Comments:

Back Extensions:
2x10
Comments:





Final Thoughts

[Max-Mex]

December 18, 2003


Workout Length: 46 mins.

Barbell Front Press:
1x15@bar, 1x10@65, 1x6@90, 1x3@115
1x10@130, 1x9@130
Comments:

Icarian Rear Delt:
1x10@120, 1x9@120
Comments:

Dumbell Shoulder Press:
1x7@55's, 1x6@55's, 1x6@30's
Comments:

H.S. Seated Shrug:
1x10@230, 1x9@230
Comments:

Nautilus Lateral Raises:
1x10@160, 1x9@160
Comments:



Final Thoughts

[Max-Mex]

December 19, 2003


Workout Length: 57 mins.

Close Grip Lat Pulldown:
1x8@90, 1x6@120, 1x3@150
1x10@170, 1x9@170
Comments:

Paramount Tricep Pressdown:
1x15@10, 1x6@15, 1x3@20
2x10@20+35
Comments:

EZ Bar Skulls:
1x10@75, 1x9@75
Comments:

EZ Bar Preacher Curl:
1x10@60, 1x9@60
Comments:

Reverse Grip Pully Extensions:
1x10@90, 1x10@130
Comments:

Dumbell Curls (alt):
1x7@35's, 1x7@35's
Comments:


Final Thoughts

[Max-Mex]

December 22, 2003


Workout Length: 55 mins.

Barbell Bench Press:
1x20@bar, 1x12@55, 1x10@105, 1x6@155, 1x3@195
1x10@215, 1x8@225
Comments:

H.S. Wide Chest:
1x10@280, 1x5@300
Comments:

Nautilus Abs:
1x10@90, 1x6@150
1x10@190, 1x7@210
Comments:

Dumbell Flat Bench Press:
1x10@75's, 1x2@90's
Comments:

Adjustable Incline Leg Raise Bench:
2x10@8
Comments:




Final Thoughts

[Max-Mex]

December 23, 2003


Workout length : 50 mins


Standing T-Bar Row:
1x15@bar, 1x10@30, 1x10@60, 1x6@90, 1x3@115
1x10@130, 1x5@160 (PB)
Comments:

H.S. Lat Pull (underhanded grip):
2x10@190
Comments:

H.S. Iso-Row:
2x10@150
Comments:

Standing Dumbell Rows (singles):
2x8@85
Comments:

Lat Pulldown, wide grip:
DND
Comments:


Final Thoughts

[Max-Mex]

January 5, 2004


Workout Length: 56 mins.

Barbell Bench Press:
1x20@bar, 1x12@65, 1x10@115, 1x8@155, 1x3@200
1x9@220, 1x8@220
Comments: Not bad today. I thought I was going to do worse but it turned out better. Screwed up the warmups but I'll get them straight next time.

H.S. Wide Chest:
1x10@290, 1x5@290
Comments: First set went well...second was a bear. Lost count of the reps. Not sure if I did 5 or 6. Settled on 5.

Nautilus Abs:
1x15(crunches), 1x6@150
2x10@200
Comments: Couldn't get on the machine to do first warmup so I did crunches instead. Again not bad. Easier than I thought. I'll stick with this weight.

Dumbell Flat Bench Press:
1x10@75's, 1x6@75's
Comments: Last time I did these I got 10 and 8. Got a little catching up to do.

Adjustable Incline Leg Raise Bench:
1x9@9, 1x6@9
Comments: Now these were hard. This will take some time.




Final Thoughts


Just getting back into the groove. I think I'm ok though. Should take a couple of weeks to really get back into my groove.

[Max-Mex]

January 6, 2004


Workout length : 51 mins


Standing T-Bar Row:
1x10@35, 1x10@65, 1x6@95, 1x3@120
1x10@135, 1x9@135
Comments: Very good. Was shotting for 10 both times but last rep took it all out of me. I think I might nail this next week.

H.S. Lat Pull (underhanded grip):
1x9@195, 1x7@195
Comments: ok back to earth. This will take some time.

H.S. Iso-Row:
1x9@155, 1x8@155
Comments: Another reality check. Not bad though. Should reach my goal w/o too many probelms.

Standing Dumbell Rows (singles):
2x9@85's
Comments: Started with the right arm today. Oops. I start with my left arm (weak side) and let it determine my reps. Still went ok.

Lat Pulldown, wide grip:
1x8@150
Comments: Last time I did a decent set of these I managed 7. 1 better this time.


Final Thoughts

I think overall a good day. Tomorrow is leg day and tomorrow will suck.

[JuniorMint6669]

Welcome back! Nice set of workouts too!

[Max-Mex]

Thanks Mint. Feels good to be back to a regular routine.

[Max-Mex]

January 7, 2004


Workout Length : 67 mins

Front Squats:
1x10@bar, 1x10@95, 1x6@175, 1x2@225
1x10@265 (90sec rest)
Comments: Trying a new rep scheme today. I'm only doing 1 set for 10 reps but I'm taking a predetermined rest time between each rep. I'll be doing this for 10 weeks and I hope by week 10 I can do 10 reps w/o resting. I'm starting at 90secs rest between reps. Next week will be 75 secs. I started off ok but on the second rep I hit some plates that were on the side of the rack and I lost my balance and had to drop the bar. Pissed me off. Was my fault for not stepping back further. I also need tp revamp warmups as well.

BodyMasters 45 degree Leg Press:
1x9@380, 1x8@380
Comments: This is the same as the last time I did it. This was acutally my 3rd lift today.

RDL:
1x8@bar, 1x4@135
2x8@225
Comments: First time doing these in a long while. Much better. Also, I think my form was all wrong. It feels much better now. I probably could have done more reps but I wanted to take it a little easy. Maybe next week I'll bump up to 9 reps. This was my second lift.

Donkey Calf:
1x10@100, 1x6@200, 1x3@300, 1x2@400
2x9@515
Comments: Calves felt tight today. First time working them out since I left. Got better after the warmups but I was worried I might hurt myself. Nothing happend so I was quite pleased. Should be better next time.

Back Extensions:
1x10, 1x10@25
Comments: Decided to add weight on second set. Felt good. I'll do this until the end of the month.





Final Thoughts

Workout was longer than I expected but that had more to do with my screw up on the squats. Good session, DOMs are on the way.

[Dedicated]

Happy New Year:) Good to see you back at it, and yes DOMS are definitely on the way hehe.

[Max-Mex]

Speaking of DOMs, my chest is still sore from my Monday workout. This is a first. 4 days with DOMs. Record for me.

[Max-Mex]

Behind on my posts again. Doing some deadlifts for the first time in about a month today, and I'll have updates as well. Stay tuned...

[Max-Mex]

January 8, 2004


Workout Length: 49 mins.

Barbell Front Press:
1x15@bar, 1x10@65, 1x6@95, 1x3@120
1x9@130, 1x8@130
Comments: Really thought I was gonna lose more strength considering it's been a long while since I did these but it was much better than I thought. Should be a good month with these.

Icarian Rear Delt:
1x8@130, 1x7@130
Comments: Very hard. I think I should be able to reach my goal this month. Gonna take some serious effort.

Dumbell Shoulder Press:
1x10@55's, 1x7@55's, 1x6@30's
Comments: I really thought I was gonna hit 2x10 but second set was a bust. Still got some good reps but my strength evaporated quickly. Still a good set.

H.S. Seated Shrug:
1x10@230, 1x8@240
Comments: Wasn't sure where to continue from so I started with 230 then upped to 240. Next time will be 240 for both sets.

Dumbell Lateral Raises:
1x10@20's, 1x6@25's
Comments: Skipped the machines raises today. Not really sure what to do as my last exercise fr shoulders. I'll do this for a while then maybe switch to something else.



Final Thoughts

Good session today. Still had some good strength left. I think I'm still on track.

[Max-Mex]

January 9, 2004


Workout Length: 75 mins.

Close Grip Lat Pulldown:
1x10@90, 1x6@120, 1x3@160
1x8@175, 1x7@175
Comments: Was hoping to do better but this was still ok. Should go well this month.

Paramount Tricep Pressdown:
1x15@10, 1x6@15, 1x3@20
2x10@20+45
Comments: Better than expected. Not sure whether I should up the weight or stick with this. I'll decided next week.

EZ Bar Skulls:
1x7@80, 1x6@80
Comments: I never reached my goal before the New Year and I was going to do the old weight but I decided to bump it to 80. It went well. Not too bad but not great. I think upping the weight was a good idea.

EZ Bar Preacher Curl:
1x9@65, 1x6@65
Comments: Same with this as with the Skulls. Only difference is I did better than expected.

Dumbell Tricep Kickbacks:
1x8@35, 1x7@35
Comments: Rough. Reality check. I think my form could have been a lot better.

Incline Dumbell Curls:
1x7@35's, 1x6@35's
Comments: Slight improvement over than last time I did these. Very happy about that.

Dumbell Grip:
1x40secs@95's, 1x32secs@95's
Comments: Switch to dumbells that have a slightly thicker bar. I don't think it made a huge difference but I'm sticking with them. I'll do 95's for this month the up to the 100's.


Final Thoughts

Good session today. Pretty good considering the 2 week break. Time to get back on track.

[Max-Mex]

January 11, 2004

Workout Length : 65 mins

Sumo Deadlifts:
1x10@bar, 1x8@95, 1x6@135, 1x6@185, 1x6@225, 1x6@275
2x3@315
Comments: Been a long time. New stance. Took me the warmup sets to get used to it. I think I may have pulled a hamstring a little during the 225 or 275 lift. Wasn't too bad but I still feel a little pain. I hope it wasn't anything serious. Next leg session I'll know for sure. Other than that, felt great to do deads again. I think the new stance will work great for me. Lower back was great after. Hams are gonna hate me.

Walking DB Lunges:
2x10
Comments: Started with no weight. I'll gradually added weight over the month. I hope to be up to 50lb db's by the end of the month. I should be up to at least 75's.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: Been a long time since I did these as well. Strength has diminished a considerable amount. Will take some time to get it back up. Ok sets but a little bummed about the strenght loss.

Seated Calf:
1x10@25, 1x10@45, 1x6@70, 1x6@90
1x10@135, 1x8@135
Comments: Not too bad. Should get better fairly soon.


Final Thoughts

Nice to be back to a regular routine again. Deads were ok for the exception of the hamstring pull. If I didn't hurt myself, I should be back on track by the end of the month.

[JuniorMint6669]

Nice job catching up on your workouts, they're looking great, especially the deads! I had a similar pull months ago while doing deads. Alternating ice/heat and massaging the area seemed to help.

[Max-Mex]

Mint: Thanks for the tip.



9/04/03

Arms: 15"
Forearms: 12.5"
Chest: 42.5"
Thighs: 24"
Calves: Left - 16" Right - 16.75"

Weight: 182
BF: 27% (i use a BF monitor so this is probably not accurate)


1/12/04

Arms: 16"
Forearms: (Decided not to measure)
Chest: 45"
Thighs: 26 1/2 "
Calves: 17"
Waist: 42 3/4"

Weight: 211.5
BF: 38.5% (BF scale)


It's hard to tell how much of the increase is due to muscle or fat. I've gained a considerable amount of weight(29.5 lbs) but my strength has gone up a good amount as well. My waist has definetly expanded (new jeans and pants). The only way I know for sure it's lots of muscle is back when I was at my heaviest (fattest, 215-220), I didn't look anything like I look now.

My wife has decided to start cutting and I figure it would help her if I did the same thing. I was hoping to continue the bulk for at least 2-3 more months, but I think it would be hard on her if I kept eating pretty much everything and she had to watch her food intake. I set a goal (lose 25lbs) for April 1. This maybe hard but I'll see how it goes. I'm still going to keep cardio to a mininum if I can and concentrate more on the diet. I hope I can do most of the weight loss with diet. Workouts will remain the same.

Goals for 4/10/04

Weight: 186.5 (hopefully most of it will be fat)

[JuniorMint6669]

Whoa! You're pretty big, how tall are ya? Good luck on the cut.

[Dedicated]

Goodluck on the cut.

[Max-Mex]

Thanks Mint and Dedi.

Mint: About 5'5". I'm a shorty.

[Max-Mex]

January 12, 2004


Workout Length: 47 mins.

Barbell Bench Press:
1x20@bar, 1x10@110, 1x6@155, 1x3@200
1x10@220, 1x8@220
Comments: Not bad today. Only 1 extra rep today. Better than no extra reps.

H.S. Wide Chest:
2x10@290
Comments: I'd like to say goal reached but this wasn't my second lift, which it usually is. I did 1 ab exercise first then this so I was well rested. When I do this again next week, it'll be back to normal so I'll see if they are real improvements or not.

Nautilus Abs:
1x12@90, 1x6@160
2x10@200
Comments: Same as last week. I should try slower reps next time.

Dumbell Flat Bench Press:
1x8@75's, 1x8@75's
Comments: Well, worse and better than last week. 2 fewer reps first set, 2 extra reps last set. Mathematically, Zero improvement. :).

Adjustable Incline Leg Raise Bench:
DND
Comments: Had to leave early so I skipped.



Final Thoughts


This month should be a breeze with chest. I'm pretty amazed at how my chest strength has improved. I'm wondering where I'll plateau. It's bound to happen, and I hope it happens much much later.


Diet Summary

New section for my journal while I'm cutting. Thought I'd add this for ****s and giggles.

Total Calories: 2270 (Goal for daily: 2000-2500)

Calories from Protein: 821

Calories from Carbs: 724

Calories from Fat: 725

Ratios: 36/32/32 (Goal for daily: 45/28/28)


Only the first day on the diet so getting the right balance is still a work in progress. I'll see how tomorrow works out.

[Max-Mex]

January 13, 2004


Workout length : 51 mins


Standing T-Bar Row:
1x10@35, 1x10@65, 1x6@95, 1x3@120
2x10@135
Comments: Goal reached. Wow, fast. I have 3 more weeks left. I think I will stick with this weight but I will work on doing some intense negatives. I feel my back is lacking some and I hope the negatives will help.

H.S. Lat Pull (underhanded grip):
1x9@195, 1x8@195
Comments: 1 extra rep. Not bad. Still have plenty of time to reach my goal.

H.S. Iso-Row:
1x9@155, 1x9@155
Comments: Another extra rep. Second set felt stronger than the first. Not sure why.

Standing Dumbell Rows (singles):
1x8@85, 1x9@85
Comments: Lost 1 rep but I'm not stressing. I've been stuck on 85 for a while but I think I started heavier than I should've. No big deal. I'm trying to hit 2x10 by at least the end of Feb if I'm lucky.

Lat Pulldown, wide grip:
1x8@150
Comments: Same as last week.


Final Thoughts

Felt good to reach my goal on the T-Bars. I think everything else should eventually come along.


Diet Summary


Total Calories: 2734 (+234) (Goal for daily: 2000-2500)

Calories from Protein: 1136

Calories from Carbs: 713

Calories from Fat: 885

Ratios: 42/26/32 (Goal for daily: 45/28/28)


Better ratios today. Saturated fats still a little high and probably ate too many calories. The only positive is protien intake was higher than yesterday. I did ok for the most part. I had a salad today and the dressing was unknown, so I only used about 1/2 of it. Was about 4 tablespoons. Also, I had 1 chocolate chip cookie. Other than that, everything was ok.

[Max-Mex]

January 14, 2004


Workout Length : 56 mins

Front Squats:
1x10@bar, 1x10@95, 1x6@135, 1x4@140, 1x2@240
1x10@265 (75sec rest between reps)
Comments: Better than last week. Not sure if this is really working but I guess I'll find out when the rest time gets smaller.

BodyMasters 45 degree Leg Press:
1x10@380, 1x9@380
Comments: 1 extra rep on both sets. Chugging along.

RDL:
1x8@bar, 1x4@135
2x8@225
Comments: Decided to stay with 8 reps. I think it's a good idea to do 2x8 this month then try more weight and continue normally next month.

Donkey Calf:
1x10@100, 1x6@200, 1x3@400
2x10@515
Comments: Goal reached. Calves didn't feel tight at all today. I'll stick with the same weight and try some slow negatives the rest of the month.

Back Extensions:
DND
Comments: Ran out of time, had to skip.





Final Thoughts

Shorter workout today. Ran out of time but my workout still would have been about an hour. Squats are coming along. Everything else is on track.


Diet Summary


Total Calories: 3378 (+878) (Goal for daily: 2000-2500)

Calories from Protein: 1149

Calories from Carbs: 961

Calories from Fat: 1268

Ratios: 34/28/38 (Goal for daily: 45/28/28)


Not a very good day on the diet. Started off ok but suppertime got a little out of hand. It's my fault for not bringing my own food so I had to settle on what was at work. Also, on Weds I work later than usual so I have a tendency to get hungry. I wouldn't mind the calories being as high as the were, if my ratios were better. Tomorrow will be better.

[Max-Mex]

January 15, 2004


Workout Length: 49 mins.

Barbell Front Press:
1x15@bar, 1x10@65, 1x6@95, 1x3@125
1x9@130, 1x8@130
Comments: Same as last week. Was hoping for an extra rep somewhere but I didn't get it. I still have 2 more weeks so I should be ok.

Icarian Rear Delt:
1x9@130, 1x8@130
Comments: Still felt hard but I got 2 extra reps.

Dumbell Shoulder Press:
1x10@55's, 1x9@55's
Comments: I came so close to getting 2x10. I tried my hardest to get the 10th one on the second set but just couldn't get the DB's moving past parallel. I skipped the dropset with the 30's because I had a 30 in one hand and a 35 in the other. Didn't have time to go hunting around for another 30 (in the mornings, my gym is a DB graveyard).

H.S. Seated Shrug:
1x8@240, 1x7@240
Comments: Not a bad start. I like this weight.

H.S. Shoulder Press:
1x10@110, 1x7@140
Comments: I think this will be me new final exercise for shoulders. I'll start with 140 next week and see how it goes.



Final Thoughts

Another good session. Was a little disappointed with the results of my DB presses, but now I know I'm real close to advancing the weight.



Diet Summary


Total Calories: 3113 (+613) (Goal for daily: 2000-2500)

Calories from Protein: 1184

Calories from Carbs: 966

Calories from Fat: 963

Ratios: 38/31/331 (Goal for daily: 45/28/28)


Still high in calories today, but at least a cleaner eating day. Also, ratios were better than yesterday. Fat's were a little high today but that was due more to me eating some guacamole that I made. I have made plans to make a bunch of food this weekend. This will keep my from eating any junk that might come my way and will keep the diet in check. I hope to make enough that will last the week. This is something that I have been planning to do and I finally have the time to get it started (and continue).

[Max-Mex]

January 16, 2004


Workout Length: 72 mins.

Close Grip Lat Pulldown:
1x10@90, 1x6@120, 1x3@160
1x9@175, 1x8@175
Comments: 1 extra rep both sets.

Paramount Tricep Pressdown:
1x15@10, 1x6@15, 1x3@20
1x9@20+50, 1x7@20+50
Comments: I like this weight better. I'll stick with this.

EZ Bar Skulls:
1x7@80, 1x6@80
Comments: Same as last week. Was hoping to get 7 on the 2nd set but just didn't happen.

EZ Bar Preacher Curl:
1x10@65, 1x7@65
Comments: Improvemnt on this. 1 extra rep both sets.

Dumbell Tricep Kickbacks:
1x9@35, 1x8@35
Comments: A little better today. I still don't think form is quite there yet. Getting there though.

Incline Dumbell Curls:
1x7@35's, 1x6@35's
Comments: Same as last week.

Dumbell Grip:
1x37secs@95's, 1x33secs@95's
Comments: Ok today. Lost about 10 secs total (both reps) on the grip. Not sure why. I was going to up the weight but I think 1 more week will be a good idea.


Final Thoughts

Good session. No great improvements but no great losses either.



Diet Summary


Total Calories: 3165 (+665) (Goal for daily: 2000-2500)

Calories from Protein: 919

Calories from Carbs: 1384

Calories from Fat: 862

Ratios: 29/44/27 (Goal for daily: 45/28/28)


Today was sorta my cheat day. Most of it was due to the lunch I had today, specifically the 4 flour tortillas I had and some extra homemade wheat bread. Not too bad. Could've been worse.

[Dedicated]

Good work on the diet, at least you are making the effort to count the calories, it's alot of work. I love tortillas also. When I first came to the US I lived near Nuevo Laredo and I used to eat those every single day, they even gave us tortillas with our school lunches lol.

[Max-Mex]

January 17, 2004

Workout Length : 52 mins

Sumo Deadlifts:
1x10@bar, 1x10@95, 1x6@135, 1x4@225, 1x3@275
2x6@315
Comments: Went well today. Hamstring seems to be ok today. No issues with it. No grip strength loss but palms are getting used to the strain again. Should be better by the end of the month.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: Went ok. Ham strength is getting better.

Walking DB Lunges:
1x10, 1x10@25's
Comments: First set was stationary with no weight and second set was walking. No issues, everything is going fine.

Back Extensions:
1x10, 1x10@25
Comments: I don't do these on the weekend but I had to wait for the seated calf so I did these to pass the time.

Seated Calf:
1x10@25, 1x10@45, 1x6@70, 1x4@90, 1x2@115
1x10@135, 1x9@135
Comments: Slight tightness and cramps when I got going. I really need to figure out a way to keep this from happening because the cramps are cramping my style.


Final Thoughts

Other than the cramps during the seated calves, good session.



Diet Summary


Total Calories: 3049 (+549) (Goal for daily: 2000-2500)

Calories from Protein: 1300

Calories from Carbs: 1140

Calories from Fat: 609

Ratios: 43/37/20 (Goal for daily: 45/28/28)


Not too bad today. Was hoping under 3000 cals but just barely went over. At least ratios were ok.

[JuniorMint6669]

Deadlifts looking waaaaaaaay strong, nice job, keep up the good work.

[Max-Mex]

Good work on the diet, at least you are making the effort to count the calories, it's alot of work. I love tortillas also. When I first came to the US I lived near Nuevo Laredo and I used to eat those every single day, they even gave us tortillas with our school lunches lol.

THanks Dedicated. Counting cals also show me how much I suck at keeping my goals for the day. Tortillas rule, but high in cals. I found a brand the taste good and are fairly low cal. La Banderitas are what they're called. Good stuff.

[Max-Mex]

Deadlifts looking waaaaaaaay strong, nice job, keep up the good work.

Thanks Mint. Nice to be doing them again. I'm liking the Sumos much better than the conventional. I like how he work the hams and butt more. I hate having weaks hams and anything to make them stronger is good with me.

[Max-Mex]

Have to post diet for Sunday (which sucked btw), and I'm not gonna bother with posting Monday's diet. Suffice to say it was horrible. My fault for not bringing food with me. This is going to be my main problem with my diet.

[Max-Mex]

January 18, 2004


Diet Summary


Total Calories: 3409 (+909) (Goal for daily: 2000-2500)

Calories from Protein: 1202

Calories from Carbs: 743

Calories from Fat: 1464

Ratios: 35/22/43 (Goal for daily: 45/28/28)


All I can say is football and chicken wings.

[Max-Mex]

January 19, 2004


Workout Length: 58 mins.

Barbell Bench Press:
1x20@bar, 1x12@65, 1x10@115, 1x6@155, 1x3@200
1x10@220, 1x8@220
Comments: Same as last week. One too many warmups. That could have been it. If I don't nail it (2x10) next week I'm gonna be pissed.

H.S. Wide Chest:
1x10@290, 1x8@290
Comments: This seemed more normal. I still think I could've done better though.

Nautilus Abs:
1x12@90, 1x6@160
2x10@200
Comments: Next week will be slow negatives.

Dumbell Flat Bench Press:
1x10@75's, 1x7@75's
Comments: Well, back to 10 on first set, but dropped 1 on second set. Wacky.

Adjustable Incline Leg Raise Bench:
1x10@9, 1x6@9
Comments: Ow. Ow. Hard....Ow.



Final Thoughts


I did worse on all the chest stuff. I've noticed that if I workout later in the day (after 1pm), I seem to have less strength for some reason. My lifts are always down by 1 or 3 reps. Next week will be a morning session as usual so I'll see if there is a big difference.



Diet Summary


Sucked...won't even bother.

[Max-Mex]

Ok, I'm 3 days behind on my journal. Tonight I have off from work so I plan to catch up. I also have to say that abs DOMs suck the big one. I need to change the day I do them. I normally do them on Mondays but sometimes the DOMs are so bad that on my Wednesday leg day it has an affect on my squats. I think I'll move them to the weekend when I do my sumo DLs. I'll do them last since I don't want my abs to be weak during sumos. This should give me enough time to recover for Weds and I don't mind having abs DOMs during chest or back.

[Max-Mex]

January 20, 2004


Workout length : 51 mins


Standing T-Bar Row:
1x12@35, 1x10@65, 1x6@95, 1x3@120
1x10@135, 1x6@135 (slow negatives)
Comments: First set was normal. Second set was all quick positives, very slow negatives.

H.S. Lat Pull (underhanded grip):
1x10@195, 1x9@195
Comments: Almost there. I hope to nail it next week.

H.S. Iso-Row:
1x10@155, 1x9@155
Comments: Another extra rep. Next week as well.

Standing Dumbell Rows (singles):
2xx9@85
Comments: Back to normal. Trying to put more effort into these. Feels like I'm slacking sometimes.

Lat Pulldown, wide grip:
1x9@150
Comments: 1 extra rep.


Final Thoughts

Next week will be a big week hopefully.


Diet Summary


Total Calories: 2882 (+382) (Goal for daily: 2000-2500)

Calories from Protein: 1000

Calories from Carbs: 1107

Calories from Fat: 775

Ratios: 35/38/27 (Goal for daily: 45/28/28)


Had some Thai food today which sorta ruined the diet but it wasn't as bad as it could've been.

[Max-Mex]

January 21, 2004


Workout Length : 58 mins

Front Squats:
1x12@bar, 1x10@95, 1x6@135, 1x4@185, 1x2@240
1x10@265 (60sec rest between reps)
Comments: So far so good. I might need to do some light stretching in the hip area. Felt some tightness there when doing these today.

BodyMasters 45 degree Leg Press:
2x10@380
Comments: Goal reached. I'll stay with the same weight. February will be a new weight. Maybe I'll do some negatives next week or maybe try something heavier for less reps.

RDL:
1x8@bar, 1x8@135
2x8@225
Comments: Very good today. No problems.

Donkey Calf:
1x10@200, 1x6@300, 1x3@400
1x10@515, 1x6@515
Comments: First set normal, second set negatives. It's all good!

Back Extensions:
DND
Comments: Ran out of time, again. I think I might move these.





Final Thoughts

Good results today. Still on track.


Diet Summary


Total Calories: 2438 (-62) (Goal for daily: 2000-2500)

Calories from Protein: 820

Calories from Carbs: 830

Calories from Fat: 788

Ratios: 34/34/32 (Goal for daily: 45/28/28)


Very good cal intake today. No good sources of protein at dinner so it was mostly carbs. Ratios would have been better if I had some protein during dinner.

[Max-Mex]

January 22, 2004


Workout Length: 48 mins.

Barbell Front Press:
1x15@bar, 1x10@65, 1x6@95, 1x3@125
1x10@130, 1x8@130
Comments: 1 extra rep. I am really hoping to nail it next week.

Icarian Rear Delt:
1x10@130, 1x9@130
Comments: Better. Last rep of last set was 10 but I didn't count it. Wasn't a very good 10th rep.

Dumbell Shoulder Press:
1x10@55's, 1x9@55's, 1x6@30's
Comments: Again got really close. Next week is it man!

H.S. Seated Shrug:
1x7@240, 1x7@240
Comments: Oops,...dropped 1 rep. No biggie.

H.S. Shoulder Press:
1x10@140, 1x6@140
Comments: I think 140 was a good choice.



Final Thoughts

Getting closer. Next week will be big...I hope.



Diet Summary


Total Calories: 3258 (+758) (Goal for daily: 2000-2500)

Calories from Protein: 1287

Calories from Carbs: 1073

Calories from Fat: 898

Ratios: 39/33/28 (Goal for daily: 45/28/28)


Way high as far as calories go. Ratio's were at least decent.

[Max-Mex]

January 23, 2004


Workout Length: 61 mins.

Close Grip Lat Pulldown:
1x10@90, 1x6@120, 1x3@160
1x[10@175, 1x8@175
Comments: 1 extra rep. That was a very hard 10th rep.

Paramount Tricep Pressdown:
1x15@10, 1x6@15, 1x3@20
1x10@20+50, 1x8@20+50
Comments: 1 extra rep both sets. Slowly but surely.

EZ Bar Skulls:
1x6@80, 1x6@80
Comments: Just didn't feel strong doing these. I was lucky to get 6 both times.

EZ Bar Preacher Curl:
1x9@65, 1x8@65
Comments: Negative improvement....mathematically speaking (-1, +1).

Dumbell Tricep Kickbacks:
1x8@35, 1x8@35
Comments: Lost a rep. Crap.

Incline Dumbell Curls:
1x7@35's, 1x6@35's
Comments: Same as last week.

Dumbell Grip:
DND
Comments: Ran out of time. Had to skip.


Final Thoughts

Felt very weak today. Not sure why. Everything felt harder today.



Diet Summary


Total Calories: 2741 (+241) (Goal for daily: 2000-2500)

Calories from Protein: 697

Calories from Carbs: 729

Calories from Fat: 1315

Ratios: 25/27/48 (Goal for daily: 45/28/28)


Another cheat day. Mostly due to buffalo wings. My only consolation is calories were lower than yesterday.

[Max-Mex]

January 24, 2004


Diet Summary


Total Calories: 3355 (+855) (Goal for daily: 2000-2500)

Calories from Protein: 602

Calories from Carbs: 2174

Calories from Fat: 579

Ratios: 18/65/17 (Goal for daily: 45/28/28)


Ack...bad day. very tight schedule which resulted in bad food choices.

[Max-Mex]

January 25, 2004

Workout Length : 69 mins

Sumo Deadlifts:
1x10@bar, 1x10@95, 1x6@135, 1x4@225, 1x3@275
2x6@315
Comments: Felt a little harder today but still go through it.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: Nothing much to report.

Walking DB Lunges:
1x10, 1x10@25's
Comments: So far, so good.

Seated Calf:
1x10@45, 1x6@70, 1x4@90, 1x3@115
1x10@135, 1x9@135
Comments: Same rep count as last week. No cramps today (stretching helped). Revamped warmups.

Back Extensions:
1x10, 1x10@25
Comments: Same shiit, different day.

Nautilus Abs:
1x12@90, 1x6@160
2x7@200 (very slow negatives)
Comments: Whoa man those negatives were killer. Have to do that more often.

Adjustable Incline Leg Raise Bench:
1x5@9, 1x6@9
Comments: Huge drop in reps but that was due to the slow reps from the previous exercise. Not worried.




Final Thoughts

Almost a great session, but I somehow managed to tweak my hip. It was either the sumos (90% sure it was the sumos) or the lunges. Hope this doesn't affect my squat this week.



Diet Summary


Total Calories: 3149 (+648) (Goal for daily: 2000-2500)

Calories from Protein: 916

Calories from Carbs: 1236

Calories from Fat: 996

Ratios: 29/39/32 (Goal for daily: 45/28/28)


Lots of pasta today. Also some swordfish. Clean eating but just too much.

[Max-Mex]

January 26, 2004


Workout Length: 39 mins.

Barbell Bench Press:
1x20@bar, 1x12@65, 1x10@115, 1x6@155, 1x3@205
1x4@225, 1x3@255 (PB), failed@275
Comments: Woot! I think If I hadn't tried 3 on 255 I probably would have hit 275 (99.99% sure). Still very excited about the improvement. Maybe I can hit 315 by June or July if I'm lucky. That would make my year.

H.S. Wide Chest:
DND
Comments: Ran out of time.

Dumbell Flat Bench Press:
1x6@75's, 1x5@90's (PB)
Comments: When I went to setup the 90's I almost didn't get my left arm up. Thought it was gonna come back down on my chest. After I got it up, everything went fine.

Icarian Pec Fly:
1x7@160
Comments: Felt I needed to do one more exercise so I settled on this. Not bad. Last 2 reps were slow. Last rep was super slow.



Final Thoughts

Very happy about chest today. I'm thinking about dropping reps on everything to 2x8 instead of 2x10. I think this will work better for me in the long run.


Diet Summary


Total Calories: 2258 (in range) (Goal for daily: 2000-2500)

Calories from Protein: 810

Calories from Carbs: 505

Calories from Fat: 943

Ratios: 36/22/42 (Goal for daily: 45/28/28)


Really good on the diet. Even though a good chunk of my calories came from fat (olive oil and swordfish), I'm still in my range. Tomorrow probably won't be as great but I think I can still keep calories low.

[Dedicated]

Nice work on the bench, and especially nice work on the diet.

[Max-Mex]

Nice work on the bench, and especially nice work on the diet.

Hardly nice on the diet. This time of the year for me sucks for dieting. But thanks anyways. At least yesterday the diet was on. I'm losing weight which is a plus I guess.

[Max-Mex]

I've decided to change my rep count for most of my lifts. My current rep scheme is 2x10. I going to bring it down to 2x8. I feel this will be better for me in the long run. I'd rather do 8 quality reps than 8 good reps and 2 so so reps. I'm not increasing weight on lifts so everything should still be ok. This will also help me reach my goals a little easier and maybe faster.

[JuniorMint6669]

Change of reps sounds good. Workouts looking good. I got that eco ball! Thing is freakin awesome. Good call.

[Max-Mex]

Eco the ball! Glad it works for you.

Time for another mass update. Getting behind sucks.

[Max-Mex]

January 27, 2004


Workout length : 50 mins


Standing T-Bar Row:
1x12@35, 1x10@65, 1x6@95, 1x3@120
1x10@135, 1x2.5@180
Comments: Man 180 was heavy. First rep started off ok but then it went downhill really fast. However, I'm still happy that I could lift it. Form was so so on the 2nd and the 3rd (1/2) reps. Next week is up to 140.

H.S. Lat Pull (underhanded grip):
2x1010@195
Comments: Damn that took some serious effort. Wasn't leaving until I got 10 twice.

H.S. Iso-Row:
1x9@155, 1x9@155
Comments: Lost a rep. I think the first 2 lifts really took something out of me. Not worried. Still upping weight to 160.

Standing Dumbell Rows (singles):
1x9@85, 1x10@85
Comments: I'm going to do 85 for one more month then do 90's in March.

Lat Pulldown, wide grip:
1x8@150
Comments: Lost 1 rep.


Final Thoughts

Felt weaker on the last few lifts but I think the first 2 lifts had something to do with it. Next week is new weights and new rep scheme.


Diet Summary


Total Calories: 2929 (+429 (Goal for daily: 2000-2500)

Calories from Protein: 946

Calories from Carbs: 1092

Calories from Fat: 891

Ratios: 32/37/30 (Goal for daily: 45/28/28)


Thai food again ruined the day..oh wel.

[Max-Mex]

January 28, 2004


Workout Length : 52 mins

Front Squats:
1x10@bar, 1x6@95, 1x6@135, 1x3@185, 1x2@240
1x10@265 (50sec rest between reps)
Comments: Hips felt better today. Body seems to be adjusting to the new weight. The next 5 weeks will really show if my body has made any real improvements or not (rest time between reps gets shorter by 10 secs).

BodyMasters 45 degree Leg Press:
1x10@380, 1x6@430
Comments: Forgot this is the last week of the month so I decided to challenge myself on the second set. It took me longer to do the second set, pause after each rep, but it was worth it.

RDL:
1x8@bar, 1x8@135
2x8@225
Comments: Another good RDL day.

Donkey Calf:
1x10@200, 1x6@300, 1x3@400
1x10@515, 1x6@515
Comments: Same as last week, normal first set, slow negatives second set.




Final Thoughts

Another good day. Should start getting interesting soon.


Diet Summary


Total Calories: 3099 (-599) (Goal for daily: 2000-2500)

Calories from Protein: 1111

Calories from Carbs: 1098

Calories from Fat: 890

Ratios: 36/35/29 (Goal for daily: 45/28/28)


Very good ratios but cals high. Thai food again.

[Max-Mex]

January 29, 2004


Workout Length: 37 mins.

Barbell Front Press:
1x15@bar, 1x10@65, 1x6@95, 1x3@125
1x8@135, 1x3@155
Comments: Fun. 155 was heavy but I still got that 3rd one out.

Icarian Rear Delt:
DND
Comments: Left out today

Dumbell Shoulder Press:
1x8@55's, 1x5@60's
Comments: Decided not to try for 2x10 but instead try the next set of DB's. Not a bad start. Next week I'll move up to the 60's

H.S. Seated Shrug:
DND
Comments: Left out today.

H.S. Shoulder Press:
1x8@140, 1x5@180
Comments: 8 reps at 140 felt easy. If I do the 2x8 rep scheme then maybe I should up to 160. 180 wasn't as bad as I thought it was going to be.



Final Thoughts

Very short on time so I had to condense. Ok session considering the lack of time.



Diet Summary


Total Calories: 2415 (-85) (Goal for daily: 2000-2500)

Calories from Protein: 986

Calories from Carbs: 547

Calories from Fat: 882

Ratios: 41/23/37 (Goal for daily: 45/28/28)


Great on calories, ok on ratios. Protein was up there but carbs/fats sucked. Working late and a late night meal was to blame for that.

[Max-Mex]

Tomorrow is arm day and I think I need to challenge myself. Maybe sime BW CD pullups. Also maybe some dips. Depends on how my elbow(right) feels. It sometimes hurts when I do dips

[MixmasterNash]

ECO! ECO! ECO!

I'm off to get one myself. They're so cool.

How do you do a "Standing Dumbell Rows"? Like a BB row?

[Max-Mex]

Heh, I guess "standing DB rows" really isn't a good description of what I do. Couldn't think of a better name. I use a flat bench and I put one hand on it for support when I bend over. My torso is almost parallel to the floor when I do the actual movement. Some people put their knee and hand on the bench for support but I find it's a bit easier to cheat that way. They way I do it makes it a lot harder to cheat.

[Max-Mex]

1/12/04

Arms: 16"
Forearms: (Decided not to measure)
Chest: 45"
Thighs: 26 1/2 "
Calves: 17"
Waist: 42 3/4"

Weight: 211.5
BF: 38.5% (BF scale)


1/31/04

Arms: 16" (14 1/2" unflexed)
Forearms: 12 1/4" (unflexed)
Chest: 45 1/4"
Thighs: 26 1/4 "
Calves: 17"
Waist: 42"

Weight: 206.5 (5lbs lost since last weigh in)
BF: 36.5% (BF scale- 2% lost since last weigh in)

I was going to do this tomorrow but since I'll be eating like a pig for the superbowl, I figured today would be better. Overall pretty good improvement. Only real disappointment is in the thighs. I can only assume that was fat loss because strength is still good. My weight loss could have been much better but I was never really consistent with my eating habits. I guess the only plus to that is I didn't lose weight too quickly. I have to say however, my metabolism has gone up a considerable amount. When I stick with the diet, my body really does churn away.

[Max-Mex]

January 30, 2004


Workout Length: ?? mins. (forgot to write it down)

Close Grip Lat Pulldown/BW Pullups:
CG Pulldown: 1x10@90, 1x6@120, 1x3@160
Pullups: 1x7@bw, 1x5@bw
Comments: Tried bodyweight pullups today. Not too bad. I was trying for at least 7 on the second set but got tired real fast. Back to the pulldowns next week @ 180.

Paramount Tricep Pressdown:
1x10@10, 1x6@18, 1x3@20+20
1x8@20+45, 1x4@20+65
Comments: Tried something heavier just for the fun of it. Did better than I thought. Next week will be +50.

EZ Bar Skulls:
1x8@80, 1x6@80
Comments: Much better than last week. Sticking with the same weight but only shooting for 8 reps.

EZ Bar Preacher Curl:
1x8@65, 1x7@65
Comments: Not very good today. BIceps still felt pumped after but was a little dissapointed about the results. Same weight next week. Hopefully it'll be better.

Dumbell Tricep Kickbacks:
DND
Comments: Skipped.

Cable Pushdowns (V-Attachement):
1x8@90, 1x5@90
Comments: Thought I'd try this just for today. Not bad. Still prefer the kickbacks.

Incline Dumbell Curls:
1x7@35's, 1x6@35's
Comments: Lost 1 rep. Bummer.

Dumbell Grip:
1x45 secs@95's, 1x35 secs@95's
Comments: Pretty good. Second set sucked a little because I didn't get a good starting grip.


Final Thoughts

Not too bad. Today was sort of a max effort day. Well, just with the first 2 lifts. Everything else was the same.


Diet Summary


Total Calories: 3393 (+893) (Goal for daily: 2000-2500)

Calories from Protein: 711

Calories from Carbs: 1689

Calories from Fat: 1315

Ratios: 21/50/29 (Goal for daily: 45/28/28)


Rough day with the diet. Then again, fridays always are. :D

[Max-Mex]

January 31, 2004

Workout Length : 69 mins

Sumo Deadlifts:
1x10@bar, 1x10@95, 1x6@135, 1x4@225, 1x3@275
1x6@315, 1x3@365
Comments: First set went fine. Tried a heavier weight for second set. I think I could have done 4 reps but my grip gave out a little on the second rep. Forgot my chalk today so it was bound to happen.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: I'm not sure if I'm seeing much progress on this. Doesn't feel harder but doesn't feel easier either.

Walking DB Lunges:
1x10, 1x8@25's
Comments: Next week I'll do 1st set with 10's then 25's.

Seated Calf:
1x10@45, 1x6@70, 1x4@90, 1x2@115
1x10@135, 1x5@135 (slow negatives)
Comments: Again no cramps. Stretching is the thing to do. The slow negatives were killer. Next week will be 140.

Back Extensions:
1x10, 1x10@25
Comments: Next week I'll use 25 for both sets.

Nautilus Abs:
1x12@90, 1x6@160
1x8@200, 1x??@220
Comments: Ooops. Forgot to write down # of reps for second set. I think it was 4 or 5. Either way, it's nice to know my ab strength is increasing.

Adjustable Incline Leg Raise Bench:
1x8@9, 1x4@9 (slow negatives)
Comments: 1st set no problem. The negatives were brutal. Fun.




Final Thoughts

Hip was fine. No problems. Good session and no worries.



Diet Summary


Total Calories: 3268 (+768) (Goal for daily: 2000-2500)

Calories from Protein: 734

Calories from Carbs: 1500

Calories from Fat: 1034

Ratios: 22/46/32 (Goal for daily: 45/28/28)


High carb and fat (olive oil) day. Also had a veggie burrito today that was just horrible. Not only did I sorta ruin my diet with that today, I ruined my stomach as well. My stomach hated me.

[Max-Mex]

Not going to post diet info for 2/01 and 2/02. Sunday was superbowl food which consisted of ribs, chips, and brownies. Perfect for cutting! Monday was leftover ribs so again diet went to hell. Back to normal today. I'll post up chest day later tonight.

[Max-Mex]

February 2, 2004


Workout Length: 43 mins.

Barbell Bench Press:
1x20@bar, 1x12@65, 1x8@115, 1x4@160, 1x3@205
2x8@225
Comments: First day of new rep scheme. I think doing only 8 will work out fine. It will let me concentrate more on getting good intense reps.

H.S. Wide Chest:
2x8@295
Comments: Didn't think I was going to hit 8 on the second set but it was better than I thought. Did a slow negative on last rep.

Dumbell Flat Bench Press:
1x8@80's, 1x7@80's
Comments: Very good. Had some difficulties getting the DB's up the first set but I got the hang of it on the 2nd set. Tried for 8 second time but going up just didn't happen.

Icarian Pec Fly:
1x7@160
Comments: Decided to do this as a finishing exercise. Same reps and weight as last time. Will stick with this weight for this month.




Final Thoughts

Very good overall. Should be an interesting month.


Diet Summary


Total Calories: N/A (in range) (Goal for daily: 2000-2500)

Calories from Protein: N/A

Calories from Carbs: N/A

Calories from Fat: N/A

Ratios: NA/NA/NA (Goal for daily: 45/28/28)


Crap.

[Max-Mex]

February 3, 2004


Workout length : 46 mins


Standing T-Bar Row:
1x12@45, 1x8@70, 1x5@90, 1x3@125
2x8@140
Comments: Good start as well. Last rep 2nd set was kinda tough but I still mananged.

H.S. Lat Pull (underhanded grip):
1x8@200, 1x7@200
Comments: Really thought I could get 8 second time but just wasn't gonna happen after 7. Decided to do a long negative on the 7th rep.

H.S. Iso-Row:
1x7@160, 1x8@160
Comments: That was a little weird. Got more reps on second set than first. Go figure.

Standing Dumbell Rows (singles):
2x8@85's
Comments: Not bad. Another month to go.

Lat Pulldown, wide grip:
1x6@160
Comments: Decided to move up in weight. Good start. Did 7 reps but the 7th was kinda crappy so only counted 6.


Final Thoughts

Good start as well. New rep scheme applied to all back lifts. The other good thing about doing fewer reps is my total gym time comes down. That is a good thing.


Diet Summary


Total Calories: 2336 (in range) (Goal for daily: 2000-2500)

Calories from Protein: 794

Calories from Carbs: 660

Calories from Fat: 882
Ratios: 34/28/38 (Goal for daily: 45/28/28)


Very good today. Only thing is fats were kinda off but that may have been the avocado I had today. At least it was all good fats for the most part today. Very happy about diet today. Hopefully tomorrow will be the same. One more thing, I really need to take a multivitamin. Not getting all the vitamins I need with the food I'm eating. Can't let that fact ruin my health in any way.

[Dedicated]

Nice work with the diet, so far it seems your diet isn't affecting your lifts and hopefully it does not.

[Max-Mex]

Since my weight loss has been slow, strength has been pretty consistent. I'm not doing any cardio so I'm sure that has a little to do with it as well.

[Max-Mex]

February 4, 2004


Workout Length : 53 mins

Front Squats:
1x10@bar, 1x6@95, 1x6@135, 1x3@185, 1x2@245
1x10@265 (40 sec rest between reps)
Comments: All the reps went well except for 2. On one of the "bad" reps I hit some weights that hang on the side of the squat rack which almost caused me to drop the bar. Lucky for me, I was able to keep my balance and continue with the rep. Didn't go down as far as I wanted but it was ok. On the last rep, I rested a bit too long so rep was a little rushed. Have to pay more attention next time.

BodyMasters 45 degree Leg Press:
2x8@390
Comments: Didn't think I was going to get 8 both times but I made myself crank them out.

RDL:
1x8@bar, 1x8@135
2x8@225
Comments: Form was a bit crappy today. Just didn't feel right. Too much lower back, not enough hams and glutes.

Donkey Calf:
1x8@200, 1x6@300, 1x4@400
2x8@520
Comments: Not too bad. Last 2 reps on boths sets got tough but I managed.




Final Thoughts

Squats are getting interesting. RDL needs work on form (can't hurt my back again). Next week will be better.


Diet Summary


Total Calories: 2537 (+37) (Goal for daily: 2000-2500)

Calories from Protein: 971

Calories from Carbs: 764

Calories from Fat: 802

Ratios: 38/30/32 (Goal for daily: 45/28/28)


Calories count was good. Almost in range. Ratios were slightly off but still good. Today was tough because it was a long day for me. Got up at 6am and going to bed at midnight (got home @ 11:30pm). Makes it hard to schedule meals with such a long day and not be hungry. Had a ton of water today so that helped.

[Saint Patrick]

Nice work on the front squats.

[Dedicated]

Since my weight loss has been slow, strength has been pretty consistent. I'm not doing any cardio so I'm sure that has a little to do with it as well.
I see. When I cut I was getting under 1800 cals for a while, that's prolly why my strength sucked, maybe I should cut again but keep them like you do at 2000-2500.

[Max-Mex]

Saint: Thanks, been trying to up it. It could be that front squats are harder to go heavier than back squats. My Squat strength and bench strength are close and I'm trying to remedy that.

Dedicated: That could be it. Depends on your weight. I knew that if I went under 2000 I could lose too fast and lose some muscle in the proccess. Since I'm a little over 200, I figured between 2000-3000 is good but since I want to lose some weight (mostly fat), 2000-2500 would be best. Once I start doing cardio again (March or April), then I'll probably have to up the intake some.

[Max-Mex]

I'm behind with my journal updates again and it doesn't look like I'll be catching up until sunday. Today (Friday night, Sat morning), was a long day. I got up at 6am and I'm just now going to bed. Good workout, horrible diet. Didn't eat well and it's very possible I didn't eat enough. Who knows. Too tired to care at the moment. Tomorrow I'll figure it all out. I hate days like this. Tomorrow will be almost just as bad. At least I have Sunday off.

[Max-Mex]

Ok now I'm really behind with my journal updates. Sheesh! Time to get cracking. Lot o stuff to input.

[Max-Mex]

February 5, 2004


Workout Length: 49 mins.

Barbell Front Press:
1x20@bar, 1x8@70, 1x6@100, 1x4@125
1x7@140, 1x6@140
Comments: Not a bad start. I'll see how it goes.

Dumbell Shoulder Press:
1x5@60's, 1x4@60's
Comments: Reality check. Tough. Think it'll be a while before I hit 2x8.

H.S. Shoulder Press:
1x6@160, 1x5@160
Comments: 160 felt good. I think it's be a good place to start..

Icarian Rear Delt:
2x5@140
Comments: Way hard. I was thinking of dropping weight but I think this will keep me busy for a while.

H.S. Seated Shrug:
1x8@240, 1x8@270
Comments: Really odd. I did these standing today and 240 was so much easier. I have no idea why standing is easier than sitting. I'm going to switch to standing, felt my traps working more, and settle on a starting weight.




Final Thoughts

Rearranged my workout today. I like it better this way. I think a good start to everything for this month.



Diet Summary


Total Calories: 2909 (+409) (Goal for daily: 2000-2500)

Calories from Protein: 974

Calories from Carbs: 801

Calories from Fat: 1134

Ratios: 33/28/39 (Goal for daily: 45/28/28)


Had some cocktail peanuts which pushed me over. Not horrible though.

[Max-Mex]

February 6, 2004


Workout Length: 75 mins. (forgot to write it down)

Close Grip Lat Pulldown:
1x10@90, 1x6@120, 1x4@160
2x6@180
Comments: Good start. Heavy but still got some good reps.

Paramount Tricep Pressdown:
1x10@10, 1x8@15, 1x6@20, 1x4@20+20
1x8@20+50, 1x7@20+50
Comments: Very good start. Took some serious effort.

EZ Bar Skulls:
1x7@80, 1x5@80
Comments: Ouch, lost 3 reps. Much harder this week. Maybe the Paramount lift had something to do with it. Hope I can improve next week.

EZ Bar Preacher Curl:
1x8@65, 1x7@65
Comments: Same as last week. No reps lost.

Dumbell Tricep Kickbacks:
2x8@35
Comments: I'm still not sure about my form. I think it might be time for a switch of lifts. Not sure what though. I stick with these for Feb than maybe switch for March.

Incline Dumbell Curls:
1x7@35's, 1x6@35's
Comments: Same as last week.

Dumbell Grip:
1x35 secs@95's, 1x30 secs@95's
Comments: Lost quite a bit of time on these. Not sure if my starting grip was lame or just wasn't strong today. I guess next week will tell.


Final Thoughts

Ok I guess. No real improvements. Minor losses. Just wasn't my day today.


Diet Summary


Total Calories: n/a () (Goal for daily: 2000-2500)

Calories from Protein: n/a

Calories from Carbs: n/a

Calories from Fat: n/a

Ratios: n/a (Goal for daily: 45/28/28)


Sucked. Leave it at that. It's a Friday thing.

[Max-Mex]

February 7, 2004

Workout Length : 68 mins

Sumo Deadlifts:
1x10@bar, 180@105, 1x6@160, 1x4@225, 1x2@295
2x6@325
Comments: Very good. The first rep is always the hardest. Once I get going it gets better, but jesus that first rep really takes some time.

Glute/Ham Raises:
1x3, 1x5, 1x9
Comments: Calf cramps killed this for me today. Very lame reps. Have to remember to stretch calves during DL's.

Walking DB Lunges:
DND
Comments: FORGOT! DOH! ARGH!.

Seated Calf:
1x10@30, 1x@65, 1x@100, 1x4@125
2x7@140
Comments: Thought my calves were going to cramp but I managed to stretch them out enough for this to not happen. Very good solid reps.

Back Extensions:
2x8@25
Comments: Rushed a little on these today. Was running out of time. I think the reps could have been slightly better, but ok enough.

Nautilus Abs:
1x10@100, 1x5@180
2x8@210
Comments: I need to rethink warmups. Other than that, very good.

Adjustable Incline Leg Raise Bench:
1x8@9, 1x7@9
Comments: Holy cow last rep was hard. I'm getting there.




Final Thoughts

Could have been a good workout had it not been for the calf cramps and skipping the lunges. Oh well.



Diet Summary


Total Calories: 2063(in range) (Goal for daily: 2000-2500)

Calories from Protein: 305

Calories from Carbs: 1259

Calories from Fat: 499

Ratios: 15/61/24 (Goal for daily: 45/28/28)


Calories were good, but ratios way off. Just not a very good day for eating because of a crazy schedule. Got enough carbs I guess.

[Max-Mex]

February 8, 2004


Diet Summary


Total Calories: 2413 (in range) (Goal for daily: 2000-2500)

Calories from Protein: 484

Calories from Carbs: 1335

Calories from Fat: 594

Ratios: 20/55/25 (Goal for daily: 45/28/28)


Dunno how I hit my range considering what I ate today. I guess I just didn't eat enough earlier in the day. I guess that could be considered a plus.

[Max-Mex]

February 9, 2004


Workout Length: 48 mins.

Barbell Bench Press:
1x20@bar, 1x12@65, 1x8@115, 1x6@165, 1x4@195 (should've been 205)
1x8@225, 1x6@225
Comments: Got pinned! woo hoo! It wasn't that bad. Last set I thought I could get 7 but just didn't happen. Some guy was across from me and he came over to help. No injury other than my ego. I could have rolled it off but this guy was close so I asked him to help. Much weaker today. My left shoulder/arm has been hurting that last 2 bench sessions. Starts in the shoulder then it works it's way down to my elbow. Not really sure what to do about it. If it begins to seriously affect my bench, I'll have to take a break.

H.S. Wide Chest:
1x7@295, 1x8@295
Comments: Arm was hurting more during this. Had more of a psychological effect than physical. That's why 2nd set was better.

Dumbell Flat Bench Press:
1x8@80's, 1x6@80's
Comments: Lost 1 rep.

Icarian Pec Fly:
1x7@160
Comments: Same as last week. Maybe next Week I'll hit 8.




Final Thoughts

Getting pinned wasn't so bad. Losing all those reps was more of an issue. I hope this arm pain goes away. Would hate to have to take a break from benching. On the bright side, if I do have to stop, at least my squat will catch up.

Diet Summary


Total Calories: 2505 (+5) (Goal for daily: 2000-2500)

Calories from Protein: 946

Calories from Carbs: 825

Calories from Fat: 734

Ratios: 38/33/29 (Goal for daily: 45/28/28)


I can't really complain today. over by 5 cals and ratios even though not on, were still ok.

[Max-Mex]

February 10, 2004


Workout length : 47 mins


Standing T-Bar Row:
1x12@45, 1x8@70, 1x5@90, 1x3@125
2x8@140
Comments: Only the last set was rough. Other than that, rock on!.

H.S. Lat Pull (underhanded grip):
1x8@200, 1x7@200
Comments: Same as last week. Knew I wasn't going to hit 8 on the 2nd set, so I did a good long negative.

H.S. Iso-Row:
1x7@160, 1x7@160
Comments: I could have done 8 both times but I decided on 7 because I knew the 8th would have been lame both times.

Standing Dumbell Rows (singles):
2x8@85's
Comments: Felt stronger today.

Lat Pulldown, wide grip:
1x6@160
Comments: 6 good reps.


Final Thoughts

So far so good. Coming along nicely

Diet Summary


Total Calories: 2632 (+132) (Goal for daily: 2000-2500)

Calories from Protein: 932

Calories from Carbs: 865

Calories from Fat: 835

Ratios: 35/33/32 (Goal for daily: 45/28/28)


Good day. Got lot's of vitamins today. All from the food. No multivitamin today. Very close to being in range.

[Max-Mex]

Just a few things I hope to be doing later in the year:

Bench Press:
Current: 2x8@225
Goal by 12/01/04: Starting on 2x8@275

T-Bar Row:
Current: 2x8@140
Goal by 8/01/04: Starting on 2x8@180

Barbell Front Press (seated):
Current: 2x8@140
Goal by 12/01/04: Starting on 2x8@190

Dumbell Shoulder Press:
Current: 2x8@60's
Goal by 12/01/04: Starting on 2x8@80's

Sumo Dealift:
Current: 2x6@325
Goal by 12/01/04: Starting on 2x8@375

Front Squats:
Current: 2x6@255
Goal by 12/01/04: Starting on 2x6@300

Abs:
It would be nice to do incline situps with a 45lb plate. Not sure when that wil happen but I think I can reach it.

[Max-Mex]

whoops. Really behind. Later today I'll do another massive update.

[Max-Mex]

Ok been puttin goff long enough. No diet updates, just lifting to make it faster.

[Max-Mex]

February 11, 2004


Workout Length : 62 mins

Front Squats:
1x10@bar, 1x6@95, 1x6@135, 1x3@185, 1x3@245
1x4@265 (30 sec rest between reps), 1X4@255
Comments: Couldn't get the weight up on the 5th rep. I decided to end this experiment today and just do normal reps. 2nd set was with a lighter weight. Managed to get 4 off. Next week will be reps @ 255.

BodyMasters 45 degree Leg Press:
2x8@390
Comments: Really good reps. Quads were aching.

RDL:
1x8@bar, 1x8@135
2x8@225
Comments: Much better form today. Still need to focus a little more but much better than last week.

Donkey Calf:
1x8@200, 1x6@300, 1x4@400
2x8@520
Comments: Nothing special to report. I should make the last reps a little longer and lower on the negaitve.

Back Extensions:
2x8@25
Comments: Got these in today.





Final Thoughts

Well, squat were a bit of a dissapointment but I think I still got something out of my little experiment. Hopefully next week will be better. Back to normal routine.



Diet Summary


Total Calories: N/A (Goal for daily: 2000-2500)

Calories from Protein: N/A

Calories from Carbs: N/A

Calories from Fat: N/A

Ratios: N/A (Goal for daily: 45/28/28)

[Max-Mex]

February 12, 2004


Workout Length: 56 mins.

Barbell Front Press:
1x20@bar, 1x8@70, 1x6@100, 1x4@125
1x8@140, 1x6@140
Comments: Got 1 extra rep out. Felt much bettter this week. Not sure what it was, but I hope I can do it again next week.

Dumbell Shoulder Press:
1x5@60's, 1x4@60's
Comments: Same as last week.

H.S. Shoulder Press:
DND
Comments: I had to skip today because some morons were taking their sweet time on it. ****ers!

Icarian Rear Delt:
1x6@140, 1x5@140
Comments: Slightly better today.

H.S. Standing Shrug:
2x8@320
Comments: Found a better starting weight today. 320 should be good.

Nautilus Shoulder PRess:
1x8@180, 1x8@200, 1x?@220
Comments: Thought this would be an ok sub for the HS press. Not bad. Getting very close to using the stack. Forgot the reps count for the last set. I think it was 4 or 5. Doesn't really matter.




Final Thoughts

Other than skipping the HS press, not a bad day.



Diet Summary


Total Calories: N/A (Goal for daily: 2000-2500)

Calories from Protein: N/A

Calories from Carbs: N/A

Calories from Fat: N/A

Ratios:N/A (Goal for daily: 45/28/28)

[Max-Mex]

February 13, 2004


Workout Length: 73 mins

Close Grip Lat Pulldown:
1x10@90, 1x6@120, 1x3@160
1x7@180, 1x6@180
Comments: 1 extra rep.

Paramount Tricep Pressdown:
1x10@15, 1x6@20, 1x3@20+25
1x8@20+50, 1x8@20+50
Comments: Got to 8 both times today. I'll see how next week goes.

EZ Bar Skulls:
1x7@80, 1x7@80
Comments: I think I got 7 on last set. I lost count. Even if I only got 6, it's still an improvment over last week.

EZ Bar Preacher Curl:
2x8@65
Comments: Booyah! 2x8. I'm going to stick with this till the end of the month and I'll try some slow negatives now and then.

Dumbell Tricep Kickbacks:
1x8@35
Comments: I did only 1 set because I wasn't happy with my form. I'm just not feeling this as much as I used to and I think they are becoming a waste of time. I need to find a better substitute that works the tri's the same way that kickbacks do.

Dumbbell Lying Triceps Extension (single arm):
1x10@25(left arm), 1x8+2@25(right arm)
Comments: I think I will start with 30lb db next time. I'm not sure this is the best substitute but It'll do for now.

Incline Dumbell Curls:
1x7@35's, 1x6@35's
Comments: Same as last week.

Dumbell Grip:
1x45 secs@95's, 1x30 secss@95's
Comments: First set was really good. On the second set, I never really got a good grip and it really affect my set. Still got 30secs but I think it could've been much better.


Final Thoughts

Good day overall. Kickbacks sucked but I'll fix that soon enough.

Diet Summary


Total Calories: n/a () (Goal for daily: 2000-2500)

Calories from Protein: n/a

Calories from Carbs: n/a

Calories from Fat: n/a

Ratios: n/a (Goal for daily: 45/28/28)

[Max-Mex]

February 15, 2004

Workout Length : 66 mins

Sumo Deadlifts:
1x10@bar, 180@105, 1x6@160, 1x4@225, 1x2@295
2x6@325
Comments: I'm getting some good strength back. I should be up to my rep weight from last year fairlt soon.

Glute/Ham Raises:
2x8
Comments: No cramps today. I think I need to switch back to this other platform I use to hold my legs. I don't feel my hams being used as much with the current way my legs are being held.

Walking DB Lunges:
2x8@25's (plates)
Comments: Didn't forget today. Nothing special to report. Went fine.

Seated Calf:
1x10@30, 1x@65, 1x@100, 1x4@125
2x8@140
Comments: Got 8 both times. Last rep of each set was tough but I got them up. Should be better next week.

Back Extensions:
DND
Comments: Did these on Weds.

Crunches:
1x20, 1x10, 1x5
Comments: Someone was using the Nautilus machine I use so I decided to warm up with these.

Nautilus Abs:
2x8@210
Comments: Never thought I was going to get on this but I got on.

Adjustable Incline Leg Raise Bench:
DND
Comments: Not enough time to do these so I incline situps.

Inclien Situps:
1x6
Comments: Was ok except I tweaked my back. I think I rounded my back which stressed it out some. Have to remember to keep my back straight. Wasn't too bad but hurt for a while.



Final Thoughts

Went fine until abs. Just not a good ab day.



Diet Summary


Total Calories: N/A (Goal for daily: 2000-2500)

Calories from Protein: N/A

Calories from Carbs: N/A

Calories from Fat: N/A

Ratios: N/A (Goal for daily: 45/28/28)

[Max-Mex]

February 16, 2004


Workout Length: 50 mins. (should have been around 30-40 mins)

Barbell Bench Press:
1x15@bar, 1x10@65, 1x8@115, 1x6@165, 1x3@205
1x8@225, 1x8@225
Comments: No pinning today and got back to eight reps. I prepped myself better today and it showed. I think that's what I didn't do last week and it showed. Also, shoulder/arm wasn't as much of an issue today.

H.S. Wide Chest:
DND
Comments: Had to skip because too many people were using it.

Dumbell Flat Bench Press:
1x8@80's, 1x8@80's
Comments: Can't get to excited about reaching 8 both times because I had a 10 minute rest since my last lift. That helped tons. Hopefully next week will be a more typical routine.

H.S. Seated Bench Press:
1x8@180, 1x4@230, 1x3@1280
Comments: I wanted to do at least 1 HS machine so I settled on this one. Wasn't sure what weight to use so I guessed. Reps were ok. Better than nothing.

Icarian Pec Fly:
1x7@160
Comments: I really thought I was gonna get 8 but 7 was the last one again.




Final Thoughts

I went later than I usually do and that cost me. Oh well. That'll teach me not to do that again.



Diet Summary


Total Calories: N/A (Goal for daily: 2000-2500)

Calories from Protein: N/A

Calories from Carbs: N/A

Calories from Fat: N/A

Ratios: N/A (Goal for daily: 45/28/28)

[Max-Mex]

Ok, I've decided to scrap the diet entries. I just really don't need to enter it and it makes me get backuped on my posts as well.

I had a leg workout today and it was ok except for the squats. It seems I'm really getting nowhere with them. All my other lifts have been progressing nicely but I feel my squats are the same. Yes I have gained some but not at the rate I feel I should be gaining. It bothers my a lot that I can bench the same as I squat. It's possible that the front squats could be limitng me. Not sure how but maybe because of the mechanics of the lift. I do notice as the weights get heavier, it's harder to keep the weight up and I find myself trying hard to keep the weight from rolling off of me. I think a change may be in order.

I've decided to switch to normal squats and see how it goes. I avoided them because I never really felt comfortable doing them, but hopefully they will be easier now since I've been doing the front version.

Also, I think my leg strength is fine. It might be something else that's keeping my from moving up. I hope this change will help me out.

[Dedicated]

It probably will. Most people seem to think front squats are much more difficult. I've never front squated personally. Don't feel bad about squatting as much as you bench, I bench more than I squat, and I do back squats heh.

[ItalianGalleon]

Have you been making big gains lately? Those are nice numbers in the profile.
Also, what made you pick front squats over normal ones? What's uncomfortable about them?

[Max-Mex]

Ded: Sucks to have a very good bench but a lame squat. At least this will give me something to focus on for the rest of the year.

IG: Not big gains. I never expect big gains. Small is good for me. It's just I feel I should be able to do more. I picked front versus back because I felt I have better form when I do front squats. I feel I sit more during front than back.

Well, time for a big update. Been slacking a little too much with the updates.

[Max-Mex]

February 17, 2004


Workout length : 48 mins


Standing T-Bar Row:
1x12@45, 1x8@70, 1x5@90, 1x3@125
2x8@140
Comments: Last rep of each set is getting easier. Next week is the last week at 140 so I better make it count.

H.S. Lat Pull (underhanded grip):
2x8@200
Comments: Booyah! Getting that last rep was brutal. Some guy was watching me and when I finished he even said it looked like it hurt. Next week I'll do first set normally and second set will be some slow negatives.

H.S. Iso-Row:
1x8@160, 1x7@160
Comments: Much better this week. I should hit 2x8 next time.

Standing Dumbell Rows (singles):
2x8@85's
Comments: I'm still not sure whether I should move up in weight or not. I'll decided either next week or beginning of next month.

Lat Pulldown, wide grip:
1x6 (?)@160
Comments: I forgot to write down the rep count. Doesn't matter. Goal is 8 before I move up. Won't happen next week.



Final Thoughts

Good sessions. Next week should be a good one.

[Max-Mex]

February 18, 2004


Workout Length : 59 mins

Front Squats:
1x10@bar, 1x8@65, 1x6@130, 1x4@180, 1x2@230
1x5@255, 1x3@255
Comments: Not very happy with the results. It's still a good improvement but my form went to hell at the end of each set. I think this maybe too heavy. Also, I've made a decision to go back to regular squat. Hope that works out for me.

BodyMasters 45 degree Leg Press:
2x8@390
Comments: Can't complain. Very solid reps, as usual.

RDL:
1x8@bar, 1x8@135
2x8@225
Comments: Even better form today. I think I've nailed it. 1 more week at this weight then I'll bump it up.

Donkey Calf:
1x8@200, 1x6@300, 1x4@400
2x8@520
Comments: Good reps again. Next week I'll do some slow negatives.

Back Extensions:
2x8@25
Comments: Nothing special to report.




Final Thoughts

Squats were the only disappointment. I hope I can fix that. Everything else was great.

[Max-Mex]

February 19, 2004


Workout Length: 47 mins.

Barbell Front Press:
1x20@bar, 1x8@70, 1x6@100, 1x4@125
1x@8140, 1x7@140
Comments: Had to force that 7th rep out but I still got it. I was getting worried I wasn't going to reach 2x8 by the end of the month but if I can nail it next week, I should be ok.

Dumbell Shoulder Press:
1x5@60's, 1x4@60's
Comments: Same as last week. Got a little depressed but then I reminded myself that DB's always take me longer to improve on.

H.S. Shoulder Press:
1x6@160, 1x5@160
Comments: Got this in today. About the same as last time.

Icarian Rear Delt:
DND
Comments: Had to skip because someone was on it and I was running out of time

H.S. Standing Shrug:
2x8@320
Comments: Good reps.




Final Thoughts

Bummed that I skipped the rear delts but sometimes it happens.

[Max-Mex]

February 20, 2004


Workout Length: 79 mins

Close Grip Lat Pulldown:
1x10@90, 1x6@120, 1x3@160
1x8@180, 1x7@180
Comments: I felt really strong doing these today. I was hoping for 2x8 but I wore really fast on the second set.

Paramount Tricep Pressdown:
1x10@15, 1x6@20, 1x3@20+25
2x8@@20+50
Comments: Very good. Nailed it again. One more week.

EZ Bar Skulls:
1x8@80, 1x6@80
Comments: Bummer! Made a great improvement on the first set by gaining 1 rep and lost 1 on the second. Still happy about the first set though.

EZ Bar Preacher Curl:
2x8@65
Comments: Guess it wasn't a fluke. I'm sticking with 65 1 more week.

Dumbbell Lying Triceps Extension (single arm):
1x8@30, 1x7+1@30
Comments: I think I'll do 30 one more week and then bump up to my kickback weight of 35.

Incline Dumbell Curls:
1x7@35's, 1x6@35's
Comments: Man I really thought I was gonna get 8&7 but I failed trying both time. So close.

Dumbell Grip (Static Holds):
1x41 secs@95's, 1x35 secss@95's
Comments: First set was great. I keep getting a crappy starting grip on my second set. Gotta work on that.

Nautilus Super Forearm (wrist supination):
1x8@120, 1x8@140
Comments: If I have time I will try to get these in. I like how they work the biceps.


Final Thoughts

Really good day. Next week will hopefully be awesome as well.

[Max-Mex]

Deadlifts tomorrow. Should be fun.

[Max-Mex]

February 22, 2004

Workout Length : 70 mins

Sumo Deadlifts:
1x10@bar, 180@105, 1x6@160, 1x4@225, 1x2@295
2x6@325
Comments: Another good session. I think next week I might try something a bit heavier for the 2nd set. Maybe 385. That was my old 6 rm.

Glute/Ham Raises:
2x8
Comments: Switched platforms today and I felt these so much more in my hams today. I'm sticking with the old platform from now on.

Walking DB Lunges:
2x8@25's (plates)
Comments: Was ok except for my left knee acting a litte weird. Not sure what it was but I'll keep an eye on it.

Seated Calf:
1x10@30, 1x@65, 1x@100, 1x4@125
2x8@140
Comments: Really good reps today. I think next week I'll go for some slow negatives to finish off the month.

Back Extensions:
DND
Comments: DIdn't have to do these today.

Nautilus Abs:
1x10@100, 1x5@180
2x8@210
Comments: Good sets. Next week I'll end the month with slow negatives as well on the second set.

Adjustable Incline Leg Raise Bench:
2x7@9
Comments: Got these in today. I'm pretty sure I could've gotten 8 both times but I psyched myself out on the last rep of each set.

Inclien Situps:
1x6@5 (hole)
Comments: Just a final exercise to trash my abs. Did these slow. Back was better today as well.



Final Thoughts

Good all around. Even abs was good.

[Max-Mex]

February 23, 2004


Workout Length: 58 mins. (should have been around 30-40 mins)

Barbell Bench Press:
1x15@bar, 1x10@65, 1x8@115, 1x6@165, 1x3@205
1x4@225, 1x3@255, 1x3@225, 1x7@135
Comments: Went for heavier weight today. Washoping to get 4 reps @255 but I knew I was done after 3. After that, I did a pyramid down. Last set was slow negatives. Chest was pretty trashed after.

H.S. Wide Chest:
DND
Comments: Skipped again. No big deal. Skipped on purpose.

Dumbell Flat Bench Press:
1x4@80's (?), 1x5@90's
Comments: I can't remember if I did 4 or 6 on the first set. Wrote down 4. The 90's felt much more solid today. Last time I did these, they were a bit shaky.

DB Chest Fly:
1x8@180, 1x4@230, 1x3@12801x7@35's
Comments: Thought I'd do these to finish off the day. Been a long time and my chest was already trashed so they were tough. A little stress on the delts, but I tried my best to keep good form.

Icarian Pec Fly:
DND
Comments: Skipped.




Final Thoughts

I guess a good day. Bench was a little dissappointing. Thought I could get 4 but just didn't happen. No matter. Next week I'm moving up in weight in bench and HS wide chest (+5 lbs).

[Max-Mex]

I've been reading up on box squats and I've decided I need to incorporate these into my leg routine. From what I've read, they should help me with my regular squats. I just have to either build a box or buy one since my gym doesn't have anything other than a bench to use (which is too tall).

Tomorrow is squat day. I plan on doing regular squats but nothing too heavy. I have to get reaquainted with them and I want to make sure my form is good. After that, I'll start lifiting heavier.

Had a really good back workout today. Will be posting later.

[Max-Mex]

Forgot to post my backworkout last night, but I have something more important to post. I did my leg workout today and it was awesome to say the least. I wasn't expecting to do so well but I surpassed any I had going in. I mainly went in to get used to doing them, but it ended up being a regular session.

To make along story shorter, I ended up doing 6@275 and I think I could have cranked out 2 more but I was having some wrist issues. So I really had nothing to worry about. I knew I was strong when it came to squats, I just think I was trying to hard on the front squats. I think it is possible for me to do the same with front squats but I need to work slowly up to it.

I got to thinking why my front squats and back squats are so different as far as weight and I came up with one thing. The mechanics of the front squat vs the back squat are quite different. Even though the same muscles are inlvoled in moving the bar up, the amount of stress put on which muscles is really different. For back squats, people say to sit down and back. If you did this with front squats, the bar would roll off. Front squats, IMO, require you to just sit. To me, this puts lots of stress on the hips. It felt so much harder to get out of the hole when doing front squats than regular squats.

I'm still glad I did front squats because I feel the really got my strength up. The only real issues I have now with back squats are making sure I'm going deep enough and solving this problem with my wrists. I have a feeling I'll be breaking the 300lb squat soon.

[JuniorMint6669]

Hey man! Sounds good. Nice job. I bet if you worked up to a 1RM, you could get 300 easy.

[Max-Mex]

That's my goal Kimpy...err Minty! Ooopps..

ok well on with the updates!

[Max-Mex]

Oh yea, I'm 33 Years old today! Woo hoo!

:dj: :clown: :clap: :thumbup: :birthday: :) :strong:

[Max-Mex]

February 24, 2004


Workout length : 50 mins


Standing T-Bar Row:
1x12@45, 1x8@70, 1x6@90, 1x3@125
1x8@140, 1x4@160, 1x4@135
Comments: Not too bad at 160. 135 was a dropset sorta. Slow negatives. Back felt good.

H.S. Lat Pull (underhanded grip):
1x8@200, 1x4@230, 1x4@180
Comments: 230 wasn't as bad as I thought it was gonna be. The reps were slow but still good. 180 was another dropset.

H.S. Iso-Row:
2x8@160
Comments: Booyah!

Standing Dumbell Rows (singles):
2x8@85's
Comments: Hmm, good reps. I'm going to try 90's and see how it goes but I'm still a little skeptical about moving up in weight.

Lat Pulldown, wide grip:
DND
Comments: Skipped, did chins instead.

Chins:
1x3@bodyweight
Comments: Not very impressive. Oh well.



Final Thoughts

Good all around. Everything up by 5 lbs next time.

[JuniorMint6669]

Really? damn. happy birthday, old guy

[Max-Mex]

February 25, 2004


Workout Length : 70 mins

Squats:
1x10@bar, 1x10@95, 1x10@135, 1x10@160, 1x8@185, 1x8@225
1x6@200, 1x6@230 PB
Comments: Booyah! Not sure how to go about this next week, but 275 will definetly be the last weight to use. Also, have to figure out how to keep my wrists from getting trashed. Maybe do fewer reps, but more sets. I'll work on the final rep scheme this week.

BodyMasters 45 degree Leg Press:
1x8@3890, 1x5@430
Comments: 430 was good. I should've done a dropset.

RDL:
1x8@bar, 1x8@135
1x8@225, 1x6@225
Comments: Very good form today. Did some slow reps the second time. Hams were getting a good stretch and contraction.

Donkey Calf:
1x8@200, 1x6@300, 1x4@400
1x8@520, 1x7@520
Comments: Only drag about this was I think I might have slightly strained my right calf muscle. Hopefully it was minor. I'll have to see how it goes this week. Other than that, good stuff.

Back Extensions:
1x8@25, 1x6@25
Comments: 1st set was normal, 2nd set was slow reps.




Final Thoughts

Squats were not a dissapointment this week. Woo hoo! Everything is going up in weight, except for squats, next week.

[Max-Mex]

Really? damn. happy birthday, old guy

Thanks! Sucky day for a b-day. Had to work all day and night. Oh well, there's the weekend.

[Max-Mex]

February 26, 2004


Workout Length: 50 mins.

Barbell Front Press:
1x20@bar, 1x8@70, 1x6@100, 1x4@125
2x8@140
Comments: Whew! Managed to get that final rep out. I think I'm getting to a point where I'll be seeing gains, but not at the pace I have been for the past year. Since the shoulder muscles are smaller, it makes sense.

Dumbell Shoulder Press:
1x5@60's, 1x5@60's, 1x6@30's (dropset)
Comments: Managed to get 1 extra rep. Dropset was good as well. Shoulders were pumped.

H.S. Shoulder Press:
1x4@160, 1x6@160
Comments: Tried a wider grip and resulted in some serious rep loss. Went back to old grip and was better on second set. Didn't think the slightly wider grip would make such a huge difference but it sure did. I should stick to the regualar grip to keep things consistent.

H.S. Standing Shrug:
1x8@320, 1x5@320
Comments: 1st set was normal, second set I did slow negative, hence fewer reps.

Icarian Rear Delt:
1x6@140, 1x5@140, 1x4@110 (dropset)
Comments: Been a while. Was alright. Still got a ways to go.





Final Thoughts

Good workout. Only thing that's going up in weight next week is the front press and the shrugs.

[Max-Mex]

February 27, 2004


Workout Length: 78 mins

Close Grip Lat Pulldown:
1x10@90, 1x6@120, 1x3@160
2x8@180
Comments: Nailed it today. 185 next week.

Paramount Tricep Pressdown:
1x10@15, 1x6@20, 1x3@20+25
2x8@@20+50
Comments: Same as last week. +55 next week.

EZ Bar Skulls:
1x8@80, 1x7@80
Comments: Very close to getting 8 on the second set. Got the bar half way up and just got stuck there. Almost had it.

EZ Bar Preacher Curl:
1x8@65, 1x4@65
Comments: 1st set was normal, second set was slow negatives, hence fewer reps. Next week up to 70 lbs.

Dumbbell Lying Triceps Extension (single arm):
2x8@30
Comments: 35 next week.

Incline Dumbell Curls:
1x8@35's, 1x6@35's
Comments: Well, at least I got to 8 on the first set. I'm getting there. Maybe in 2 weeks I'll hit 2x8.

Dumbell Grip (Static Holds):
DND
Comments: Tried something else today.

Static Holds @ Body weight (wide grip and close grip):
45 secs@bw (wide grip)
35 secs@bw (close grip)
Comments: Not bad considering my weight is 205ish. Not sure if I'll do dumbells or something else next week. I might change it from week to week.

Nautilus Super Forearm (wrist supination):
1x8@130, 1x6@140
Comments: Managed to get these in. I think I'll do 140 from now on.


Final Thoughts

Another good day. Progression is slow with arms, but at least I'm progressing.

[Max-Mex]

1/31/04

Arms: 16" (14 1/2" unflexed)
Forearms: 12 1/4" (unflexed)
Chest: 45 1/4"
Thighs: 26 1/4 "
Calves: 17"
Waist: 42"

Weight: 206.5 (5lbs lost since last weigh in)
BF: 36.5% (BF scale- 2% lost since last weigh in)

I was going to do this tomorrow but since I'll be eating like a pig for the superbowl, I figured today would be better. Overall pretty good improvement. Only real disappointment is in the thighs. I can only assume that was fat loss because strength is still good. My weight loss could have been much better but I was never really consistent with my eating habits. I guess the only plus to that is I didn't lose weight too quickly. I have to say however, my metabolism has gone up a considerable amount. When I stick with the diet, my body really does churn away.

2/29/04

Arms: 16 1/8" (14 5/8" unflexed)
Forearms: 12 3/8" (unflexed)
Chest: 44"
Thighs: 26"
Calves: 16 3/4"
Waist: 41 3/4"

all measurements unflexed unless otherwise noted

Weight: 207 (.5lbs gained since last weigh in)
BF: 36.5% (BF scale- same as last weigh in)

Some increases and some major decreases. Since I was cutting for about 2 months, it showed in some areas more than others. Arms gained a minimal amount while everything else dropped from 1/2" to almost 1.5". I've been off the cutting diet for about a month. I'm happy that I haven't gained major weight since last time. If I can keep it level or maybe gain another 1/2 lb until I start doing cardio, I'll be very happy. Any weight loss I may have had didn't affect my lifting which is a good thing. Next month should be good since I'm just eating to maintain.

[Max-Mex]

February 29, 2004

Workout Length : 79 mins

Sumo Deadlifts:
1x10@bar, 180@105, 1x6@160, 1x4@225, 1x2@295
1x6@325, 1x3@365, 1@385
Comments: Great overall. I was hoping for more than 1 rep @ 385 but once I got the weight up, which surprised me, I kinda lost track of what to do next so I ended it with 1 rep. Still happy about. Next week I'll be doing 335 for reps.

Glute/Ham Raises:
2x8
Comments: Getting much stronger. When I go down, I have much more control. Still can't do 1 complete rep w/o assistance, but I hope to get there by May or June.

Walking DB Lunges:
1x8@25's (plates), 1x8@35's (plates)
Comments: Knee was not a problem today. I think I'll do the 25/35 weights for this month.

Seated Calf:
1x10@30, 1x8@65, 1x6@100, 1x3@125
1x8@140, 1x6@140 (slow negatives, some assistance to move the weight up)
Comments: First set was normal and no problem. I made the second set more of a challenge by doing slow negatives. THen, when I couldn't get the weight up by myself, I'd grab the handles and yank the weight up and do some more negatives. Had a really good pump going afterwards. Next week is 145 lbs.

Back Extensions:
DND
Comments: Didn't have to do these today.

Nautilus Abs:
1x10@100, 1x5@140, 1x3@190
1x8@220, 1x4@240
Comments: New warmup scheme. I like it better. 240 wasn't as bad as I thought. 1 plate shy of the full stack. Next week will be 230.

Adjustable Incline Leg Raise Bench:
1x8@9, 1x6+1@9
Comments: Second set was a doozy. Just crapped out after 6 and took like a 15 sec rest before trying that last rep. I'll stick with the "9" setting for next month.

Incline Situps:
1x6@5 (hole)
Comments: Same as last week but they were a bit easier to do.



Final Thoughts

Great session today. Everything is going up. :strong:

[Max-Mex]

March 1, 2004


Workout Length: 46 mins.

Barbell Bench Press:
1x15@bar, 1x10@65, 1x8@115, 1x6@160 (should have been 165), 1x3@205
1x8@230, 1x7@230
Comments: Scary moment today. On my second set, The bar rolled on me, from me trying to a djust while the bar was up, and it came down. Good thing I do a closed grip so it stayed in my hands and was able to catch it. Wasn't to hard a landing on the chest but not exactly what I had in mind. Was able to roll it off and nothing was hurt. First time that's every happened. I really need to pay extra attention. Could have been bad but I guess I was lucky. Anyhoo, second set could have been better but I was still a little frazzled from my little incident.

H.S. Wide Chest:
2x8@300
Comments: Much better than expected. I was thinking about upping the weight but I think it will be good for me to stick with 300 for this month.

Dumbell Flat Bench Press:
1x6@85's, 1x5@85's
Comments: Pretty good start for a new weight. The only issue I had with these today was one of the DB's has been dropped so many times, it doesn't tighten up anymore. So the handle rolls. I was not comfortable with this but they were the only 85's in the gym. The reps were good but I felt I was worrying more about the DB than about anything else. Not much I can do about it.

Icarian Pec Fly:
1x8@160
Comments: Not a very good eigth rep but I still counted it. If next week goes better, I'll move up to 170.




Final Thoughts

Other than my accident, everything went fine (well the db problem but that wasn't as bad). I wish our cage had the safety pins/bars. They used to be there and now they are gone. I guess I should talk to the own and maybe convince him to get some new ones.

[KingJustin]

You're really using some nice weights, man. Keep it up

[Max-Mex]

Thanks Bizatch. Been working hard and it's paying off.

[Max-Mex]

March 2, 2004


Workout length : 49 mins


Standing T-Bar Row:
1x10@45, 1x8@70, 1x6@100, 1x3@130
2x7@145
Comments: Very good start. Should take at east 2 more sessions to hit 2x8.

H.S. Lat Pull (underhanded grip):
1x8@205, 1x6@205
Comments: First set was solid. Did way better than I first thought I would. However, that first set took a lot out so second set suffered.

H.S. Iso-Row:
2x7@165
Comments: Another good start. I'm liking this.

Standing Dumbell Rows (singles):
2x8@85's
Comments: Ok stuck with the 85. 1 more month and then move up to the 90.

Lat Pulldown, wide grip:
DND
Comments: Thought someone was using this so I skipped. Turns out it was free but I was already using something else.

H.S. Iso-Lateral Low Row:
1x8@160
Comments: Been a long time since I've used this machine. Was quite surprised at the weight I was able to use. Only the last rep was hard.



Final Thoughts

Very good start to everything. This should be a very good back month. Legs tomorrow. For the first time ever, I'm actually looking forward to squats. This will probably change after tomorrow, but ignorance is bliss!

[Max-Mex]

March 3, 2004


Workout Length : 59 mins

Squats:
1x10@bar, 1x10@95, 1x8@135, 1x6@140, 1x4@225, 1x2@250
4x3@275
Comments: Very happy again with the results. Made some adjustments to help with the wrists. It's better than last time but they still get stressed. I guess they'll get used to it over time. Very solid reps. I think my form must be good because I never feel like I'm falling back or forward and my lower back doesn't hurt or feel a pump. It would help if someone could check my form but I think I'm doing ok. Maybe at the end of the month, I'll vid myself so I can see what's really going on.

BodyMasters 45 degree Leg Press:
2x7@400
Comments: Very good start. I think I could have gotten 8 both times but I decided to stop at 7. At least this gives me something to shoot for.

RDL:
1x8@bar, 1x8@135
2x8@230
Comments: Bumped up only 5 lbs. I think this is a good idea. Didn't feel much of a difference in weight but I think a small increase will be better for me in the long run.

Donkey Calf:
1x8@200, 1x6@300, 1x3@400
1x8@525, 1x7@525
Comments: Tougher than I thought. Still good.

Back Extensions:
2x8@35
Comments: Decided to bump up to 35. Good choice.




Final Thoughts

Squats were awesome again today. I was so tempted to try 300 but I forced myself to calm down. I can't be rushing this and end up getting hurt because I'm excited. More than likley I'll try 300 at the end of the month. Looking forward to it.

[Max-Mex]

March 4, 2004


Workout Length: 40 mins.

Barbell Front Press:
1x20@bar, 1x8@70, 1x6@100, 1x3@130
1x7@145, 1x6@145
Comments: Ok, good start. I really wanted 7 both times but the second set really blasted me at the end. I should still be able to do 8 both times by the end of the month.

Dumbell Shoulder Press:
1x6@60's, 1x6@60's, 1x6@30's (dropset)
Comments: Boooyah! That was really good. 1 extra rep both times. Felt much stronger today.

H.S. Shoulder Press:
1x4@160, 1x6@160
Comments: I have no idea why this is happening. 4 rep then +2 more? The first set just feels so heavy. Then when I start the second one, it feels much lighter. Not sure what to think of this. Maybe it's not a grip width issue.

H.S. Standing Shrug:
2x7@330
Comments: Heavy. Should be good this month.

Icarian Rear Delt:
DND
Comments: Ran outta time. More in my final thoughts.





Final Thoughts

Another good session. H.S. shoulder press has me stumped but I'll figure out soon. Had to stop a little earlier today because I promised to help my wife with her bench routine for her contest. I still managed to get everything in except for the last lift. That's ok. Back part of the delts get work when I do my back anyway so no great loss.

[Max-Mex]

Oh, and I ate like crap today. Tomorrow probably won't be that much better.

[Dedicated]

Ahh you moved up to 230 on the bench. Also I see the shoulder press is up to 145, nice strength. Stay focused on the diet:).

[debussy]

33 years old deadlifting almost 400 lbs. youre my hero haha. i hope ill still be pumping hard after i enter the work force. thats a lot of time dedication.

[aka23]

Comments: I have no idea why this is happening. 4 rep then +2 more? The first set just feels so heavy. Then when I start the second one, it feels much lighter. Not sure what to think of this.

Do you do warmup sets? Warmup sets have neural and physical benefits that may assist with your primary sets. It is possible that the first set is substituting for a warmup, and the assistance with the later set is greater than the increased fatigue.

[Max-Mex]

Do you do warmup sets? Warmup sets have neural and physical benefits that may assist with your primary sets. It is possible that the first set is substituting for a warmup, and the assistance with the later set is greater than the increased fatigue.


Well, by the time I get to this particular lift, I'm already warmed up. It's weird because this isn't something that happens everytime. It's only happened the last 2 sessions. Could be just psychological.

[Max-Mex]

33 years old deadlifting almost 400 lbs. youre my hero haha. i hope ill still be pumping hard after i enter the work force. thats a lot of time dedication.

Just call me geriatric man! Can DL a tall building with a single pull!

[Max-Mex]

March 5, 2004


Workout Length: 80 mins (forgot my journal so had to guess at new weights)

Close Grip Lat Pulldown:
1x8@100, 1x6@130, 1x2@160
2x6@185
Comments: Ok start. That felt heavy. Hope it gets better next time.

Paramount Tricep Pressdown:
1x10@15, 1x6@20, 1x3@20+25
2x8@20+55
Comments: I really fought for that last rep. Very happy that I got 2x8. No change in weight, will do this weight for the rest of the month.

EZ Bar Skulls:
2x8@80
Comments: Nailed it today. Last rep was tought but it wasn't as bad as last week. 85 next week.

EZ Bar Preacher Curl:
2x6@70
Comments: This was a good start. Very happy about this. Felt strong doing these today.

Dumbbell Lying Triceps Extension (single arm):
Left: 1x5@35, 1x3+1@35
Right:1x3+2@35, 1x2+2@35
Comments: It seems my right arm is weaker than my left. I have no idea how this is possible since I'm right handed. Very dramatic difference. Maybe I should start with my right arm first. I'll try that next week and see if anything improves.

Incline Dumbell Curls:
1x8@30's, 1x6@35's
Comments: Screwed this up. Should have been 35's both times. Oh well. That's what I get for forgetting my journal.

Dumbell Grip (Static Holds):
1x34 secs@100's, 1x30 secs@100's
Comments: Not too bad. Still have to work on getting a better starting grip.

Nautilus Super Forearm (wrist supination):
1x7@140, 1x6@140
Comments: Wrists and biceps were toasted. Good stuf.


Final Thoughts

AWell, other than the DB curl screw up, good day. Happy about the ez bar skulls. My goal is 2 45 plates. Maybe by May I'll be doing it.

[Max-Mex]

March 6, 2004

Workout Length : 74 mins

Sumo Deadlifts:
1x10@bar, 1x10(should've been 8)@85, 1x8(should've been 6)@170, 1x4@235, 1x2@300
2x6@335
Comments: Another great start. Feeling heavier but just the first rep of each set. I screwed up the warmup reps but not a huge deal. Will fix that next time.

Glute/Ham Raises:
2x8
Comments: I'm came real close to doing 1 rep un assisted. Second set was a harder, but I think that had to do with me doing an intense first set.

Walking DB Lunges:
2x8@35's (plates)
Comments: These would have been a bit better, but the plates hit the ground sometimes and threw me off some. Just have to keep them up a little more.

Seated Calf:
1x10@35, 1x8@70, 1x6@100, 1x3@125
1x8@145, 1x7@145
Comments: Another good start. Wrong warmups weights. Will be fixed next week.

Back Extensions:
DND
Comments: Didn't have to do these today.

Nautilus Abs:
1x8@100, 1x6@140, 1x3@180
2x8@220
Comments: Wrong weight. More on that in comments.

Adjustable Incline Leg Raise Bench:
2x8@9
Comments: I almost didn't get that last rep. Wasn't a great rep either, but I'll take it. I'll do this setting for 1 more week then drop down to the last notch on the bench.

Incline Situps:
1x7@5 (hole)
Comments: 1 extra rep today.



Final Thoughts

Forgot my god damn journal again! I got every weight right except for the Naut Ab. That's 2 days in a row and I was pissed. Won't happen on Monday or I'm using one of our cats as a football and punting it. Well, no but it's the thought that counts. :evillaugh

[Dedicated]

Do you hold 35lb plates to do the lunges with? Why not use dumbells? I didn't even know they had 35lb plates. I know they have like 33lb plates heh.

[Max-Mex]

Too lazy to get and get them (the DB's). The 35's are in the same area where I do my lunges so I just grab them. When I hit 45 then I'll use DB's cause the 45 plates are too big and I'm too short.

[Max-Mex]

Ate like caca today. Body is not happy. Also, did not drink enough. Piss was yellow most of the day. Just not a good eating day. BLAH!

[Dedicated]

I'll Blah to that also! Can't keep eating like caca hehe.

[Max-Mex]

Hell no! I mean I like to splurge but yesterday was PURE crap. I musta been outta my mind!

On a brigther note, I remembered to bring my journal today! Bout damn time.

[Max-Mex]

March 8, 2004


Workout Length: 43 mins.

Barbell Bench Press:
1x15@bar, 1x10@65, 1x8@115, 1x6@160 (again, should have been 165), 1x3@205
2x8@230
Comments: Goal reached. Very shaky last rep but I got that mother up. This is how the rest of the month will go for bench. If I can hit 2x8 next week, then the following weeks Ill do 1 set for 6 reps@230, then as many reps as I can @255.

H.S. Wide Chest:
2x8@300
Comments: Didn't feel as strong today but still got the reps out.

Dumbell Flat Bench Press:
1x6@85's, 1x5@85's
Comments: Same as last week. Switch the bad dumbell (see last week's chest log) to my right hand. This felt better.

Icarian Pec Fly:
1x8@160
Comments: Got 8 again. Better 8th rep this time. I'll do this one more week then up to 170.




Final Thoughts

Didn't feel as strong today but I still got some really good reps out. Very happy about hitting 2x8 early as this will give me a chance to experiment with heavier weight this month.

[Max-Mex]

I'm jonesing for squats. Hell must be freezing over! Tomorrow is squat day..yay!

:clap:

[Max-Mex]

March 9, 2004


Workout length : 51 mins

(+x) = extra reps
(-x) = extra reps


Standing T-Bar Row:
1x10@45, 1x8@70, 1x6@100, 1x3@130
1x8@145, 1x8(+1)@145
Comments: I did get 8 both times but that last rep wasn't 100% solid. Next week it will be!

H.S. Lat Pull (underhanded grip):
1x8@205, 1x6@205
Comments: Same as last week. Again, first set took a lot out of me.

H.S. Iso-Row:
1x8(+1)@165, 1x7@165
Comments: 1 extra rep. Woo hoo!

Standing Dumbell Rows (singles):
2x8@85's
Comments: Same ole, same old.

Lat Pulldown:
1x8@160
Comments: Long time since I did this. Not bad. 8th rep was so so. I'll do this maybe for 2 more weeks just to try to get a more solid last rep.



Final Thoughts


Not many improvements but still a great workout nonetheless.

[Max-Mex]

March 10, 2004


Workout Length : 54 mins

(+x) = extra reps
(-x) = extra reps


Squats:
1x10@bar, 1x10@95, 1x8@135, 1x6@140, 1x4@225, 1x2@250
4x3@275
Comments: Another good session. I'm not really sure if I'm getting the correct depth and if my form is ok. I guess everything is ok because my lower back never hurts and my belly is hanging between my legs (that's what it looks like from my view). Wrists were better today. I'm thinking I should do some static wrist holds with either DB's or BB's. Maybe this will help strengthen my wrists so I can hold the bar better for squats. Something to try next arm day.

BodyMasters 45 degree Leg Press:
1x8(+1)@400, 1x7@400
Comments: Extra rep. Really thought I was gonna have enough power for 8 on the second set but 6 and 7 were tough. Maybe next week.

RDL:
1x8@bar, 1x8@135
2x8@230
Comments: Good reps. Nothing special to report.

Donkey Calf:
1x8@200, 1x6@300, 1x3@400
2x8@525
Comments: Goal reached. Sticking with this weight. Will do slow negatives on occassion.

Back Extensions:
DND
Comments: Had to skip. Wife was waiting for me to help her with bench routine. I'll do them next leg day.




Final Thoughts

Another awesome leg day. I need to video myself so I can see if my squat form is ok. Also, I still need to buy those damn wrist wraps. Maybe tomorrow I can order them. I think the 20" wraps are my best bet.

[Max-Mex]

March 11, 2004


Workout Length: 53 mins.

(+x) = extra reps
(-x) = extra reps



Barbell Front Press:
1x20@bar, 1x8@70, 1x6@100, 1x3@130
1x7@145, 1x6@145
Comments: Same as last week. Felt heavy today. Didn't feel that strong when doing these.

Dumbell Shoulder Press:
2x6@60's, 1x4@35's (dropset)
Comments: Same as last week. Not a big surprise. Was expected pretty much. Upped the dropset weights to 35's.

H.S. Shoulder Press:
DND
Comments: Had to skip because someone was using it and I couldn't wait.

Nautilus Shoulder Press:
1x5@210, 1x4@210
Comments: I wanted to do another pressing movement so I settled on this. This will be an ok sub if I can't use the HS machine.

H.S. Standing Shrug:
2x8@330
Comments: Got 8 both times.

Icarian Rear Delt:
1x6@140, 1x5@140
Comments: Almost didn't get these in. Same guy who was using the HS machine was also using this one. Reps are getting a bit easier but still have a long way to go.





Final Thoughts

Overall not a very good session. Just didn't feel strong today. I guess just one of those off days.

[Max-Mex]

March 12, 2004


Workout Length: 83 mins

(+x) = extra reps
(-x) = extra reps


Close Grip Lat Pulldown:
1x8@100, 1x6@130, 1x3@165
1x8(+2)@185, 1x6@185
Comments: Good improvement on the first set.

Paramount Tricep Pressdown:
1x10@15, 1x6@20, 1x3@20+25
2x8@20+55
Comments: Same as last week. Final rep was tough again.

EZ Bar Skulls:
2x8@80
Comments: Decided to do 80 1 more time. Still got 2x8. 85 next week.

EZ Bar Preacher Curl:
1x7(+1)@70, 1x6@70
Comments: Very good sets. Bi's were really pumped after first set.

Dumbbell Lying Triceps Extension (single arm):
Left: 1x5+1@35, 1x3@35
Right:1x5+1@35, 1x3@35
Comments: Well, I seem to have proven my theory about my right arm being weaker. Rigth tricep to be exact. Looks like I'll have to start with my right arm first.

Incline Dumbell Curls:
1x8@35's, 1x6@35's
Comments: SGot the weight right this time. Was hoping to improve at least 1 rep but that didn't happen. Oh well, at least I'm back on track with the correct weight to use.

Dumbell Grip (Static Holds):
1x44 secs@100's, 1x32 secs@100's
Comments: 1st set was great. Good starting grip. Second set was not as good because of bad starting grip. Not too bad I guess. Still a little over 30 secs.

Nautilus Super Forearm (wrist supination):
DND
Comments: Tried something new today.


Barbell Wrist Holds (wrist supinated):
1x??(20-30 secs)@60, 1x40 secs@75
Comments: Setup like I was going to do wrist curls but I keep the bar in one position. Wrists parallel to floor. 75 is a good starting weight.

Final Thoughts

Good arms workout today. Some improvement here and there.

[Max-Mex]

March 14, 2004

Workout Length : 83 mins

(+x) = extra reps
(-x) = extra reps


Sumo Deadlifts:
1x10@bar, 1x10(should've been 8)@85, 1x8(should've been 6)@170, 1x6(should've been 4)@235, 1x2@300
4x3@335
Comments: Screwed up the damn warmups again. At least I didn't forget my journal. Switched to a 4x3 rep/set scheme with a 2 min break between sets. This is what I use for my squats and I like it for the deads as well.

Glute/Ham Raises:
2x8
Comments: Same as last week for the most part. Again, close to 1 unassisted rep.

Walking DB Lunges:
2x8@35's (plates)
Comments: Very good today, no problems.

Seated Calf:
1x10@35, 1x8@70, 1x6@100, 1x3@125
1x8@145, 1x8(+1)@145
Comments: Got 8 both times. Last rep was iffy but still got the weight up. Next week should be more solid at the end.

Back Extensions:
2x8@35
Comments: Upper back had some slight pain but went away after a bit (same place where I hurt myself a year ago). Was a little worried there but everything was fine.

Nautilus Abs:
1x8@100, 1x6@160, 1x3@200
2x8@230
Comments: Whew that was heavy. Almost a full stack. Should be using the full stack by June if all goes well.

Adjustable Incline Leg Raise Bench:
2x8@9
Comments: Last rep was a real bitch but got it. I'm sticking with this angle till the end of the month the dropping down to final notch.

Incline Situps:
1x7@5 (hole)
Comments: Same as last week.



Final Thoughts

Long session but had to do an extra lift and had to wait for one machine. Other than that, very good session. Deads are coming along quite nicely as well as ab work.

[Saint Patrick]

Damn, this journal is lonely.

Nice work on those Sumos man.

[Max-Mex]

Thanks Pat. Tis ok about the loneliness. At least you don't have to scroll far to see updates. :D

[JuniorMint6669]

LOL at least you can always see the positive in things ;)

I agree, deadlifts looking good!

[Saint Patrick]

LOL at least you can always see the positive in things ;)

Yeah like he doesn't have a crazy girlfriend spamming up his journal left and right :p

[JuniorMint6669]

*cough

just jealous you dont have one spamming up yours?

sorry for spamming yours max mex, but hey, someones gotta do it, right?

[kimpy225]

:ninja:

[Dedicated]

Just increasing my postcount lol.

[Dedicated]

Just curious how is the diet going?

[Max-Mex]

ooo..I feel special. Looky at all my visitors! :D


Dedicated: Diet = crap. Well cutting that is. I'm in a sorta maintenance mode right now. Trying not to gain weight. It's ok I guess. I'm a little heavier, but not heavier than when I first started my cut. No big deal. I really didn't want to start cutting until april anyways. It'll be warmer then (hopefully), and I'll have to start cardio as well.

[Max-Mex]

:ninja:

[Max-Mex]

*cough

just jealous you dont have one spamming up yours?

sorry for spamming yours max mex, but hey, someones gotta do it, right?


Spam is good.

:spam:

[Dedicated]

That's still good, as long as you aren't gaining weight. I'm still cutting, dunno if I'm losing weight, but I'm definitely not gaining hehe.

[Max-Mex]

March 15, 2004


Workout Length: 42 mins.

(+x) = extra reps
(-x) = extra reps


Barbell Bench Press:
1x15@bar, 1x10@65, 1x8@115, 1x6@160 (again, should have been 165), 1x3@205
2x8@230
Comments: 2x8 again and solid reps all around. So as I mentioned last week, I'll do my usual warmups then do 1x6@230 and 1xfailure@255.

H.S. Wide Chest:
2x8@300
Comments: Better today. Felt stronger than last week.

Dumbell Flat Bench Press:
1x6@85's, 1x6(+1)@85's
Comments: 1 extra rep today. I hate the dumbells cause one of them spins. I guess it's just a way to motivate me to hit 2x8 quicker and move up to 90's.

Icarian Pec Fly:
1x6@180
Comments: Decided to move up to 170. Better than I thought.




Final Thoughts

Very good session today. Can't wait to try 255 next week.

[Max-Mex]

Lower back is a little sore today. Should be ok for tomorrows back workout (I hope). Hams are very sore. Walking up steps was a little hard today. Sore hams and back made it interesting to bend over today.

[Dedicated]

Lower back is a little sore today. Should be ok for tomorrows back workout (I hope). Hams are very sore. Walking up steps was a little hard today. Sore hams and back made it interesting to bend over today.
Heh.

[Max-Mex]

woo hoo!

402! Maybe I should make that my squat goal.

[Max-Mex]

Jesus H Christ, just saw a vid of Ronnie Coleman doing 12 reps of flatbench DB's (200's). He did it like it was nothing. S h i t !

[Max-Mex]

March 16, 2004


Workout length : 52 mins

(+x) = extra reps
(-x) = extra reps


Standing T-Bar Row:
1x10@45, 1x8@70, 1x6@100, 1x3@130
1x8@145, 1x8@145
Comments: Same as last week. That last rep still isn't solid yet. Should be soon.

H.S. Lat Pull (underhanded grip):
1x8@205, 1x7(+1)@205
Comments: Got one more out. That was the longest rep. Took at least 7-10 secs to do.

H.S. Iso-Row:
1x8@165, 1x8(+1)@165
Comments: 2x8. I can't figure out why my second set felt so much easier than the first. I blew through the second set.

Standing Dumbell Rows (singles):
2x8@85's
Comments: Same.

Lat Pulldown:
1x8@160
Comments: Another 8. I'll move up at the end of the month.



Final Thoughts


Lower back was a slight problem during the T-Bar rows. Other than that, another good session.

[Max-Mex]

Gonna experiment with foot width during warmups for squats tomorrow. Just want to check my form and depth for the various widths.

[Dedicated]

Jesus H Christ, just saw a vid of Ronnie Coleman doing 12 reps of flatbench DB's (200's). He did it like it was nothing. S h i t !
Wow heh.

[Dedicated]

H.S. Iso-Row:
1x8@165, 1x8(+1)@165
Comments: 2x8. I can't figure out why my second set felt so much easier than the first. I blew through the second set.

I'd say that maybe the first set served as a warmup but I'd be wrong because you did other pulling movements before this, weird. Usually the second set is harder for me, regardless of warmups or not.

[Max-Mex]

That happens once in a while. It can vary from lift to lift as well.

Snowing like a mofo today. Have to do legs today. I should be properly warmed up since I have to dig out the car.

[Max-Mex]

Upper back is bothering me again. It's in the same area where I hurt myself last year. Has me a little concerned. I'll see how I feel tomorrow. If my first lift doesn't go well because of pain, I'll cut it short. Can't afford to re-injure myself.

[Max-Mex]

March 17, 2004


Workout Length : 56 mins

(+x) = extra reps
(-x) = extra reps


Squats:
1x10@bar, 1x10@95, 1x8@135, 1x6@140, 1x4@225, 1x2@250
4x3@275
Comments: So so session today. I just didn't set myself up properly most of the time. Too much lower back use, not enough leg drive. Also, forgot to position my hands the right way so wrists were an issue today. I think I just rushed them for some reason. Next time I have to take it easier and be more focused.

BodyMasters 45 degree Leg Press:
1x8@400, 1x8(+1)@400
Comments: Ooooo...I saw stars! That last rep was awesome. I love that feeling when everything starts to go dark and little stars pop in your eyes. You know it's a killer rep when that happens! Same weight till the end of the month.

RDL:
1x8@bar, 1x8@135
2x8@230
Comments: Good reps but lower back was pumped. Thank you ****ty squat session.

Donkey Calf:
1x8@200, 1x6@300, 1x3@400
2x8@525
Comments: Same as last week. Lower back was a minor issue with this today.

Back Extensions:
DND
Comments: Skipped because I felt it would have been bad for my lower back.




Final Thoughts

If I had paid more attention when doing the squats, I think the day would have overall been better. This will not happen again. Messed with foot width with the squats and I feel much more qaud use when my legs are closer together. I might want to throw those in once in a while.

[Max-Mex]

March 18, 2004


Workout Length: 49 mins.

(+x) = extra reps
(-x) = extra reps



Barbell Front Press:
1x20@bar, 1x8@70, 1x6@100, 1x3@130
1x8@140, 1x6@145
Comments: I totally scerwed this up. I forgot to add a 5 lb plate to the right side of the bar. They bar felt odd when I lifted it and I should have checked but I continued anyway. I was pissed when I saw what I had done. Oh well. Second set was lame because I was still pissed about the first set.

Dumbell Shoulder Press:
1x5(-1)@60's, 1x4(-2)@60's, 1x4@30's (dropset)
Comments: The sets were fine but but lost a good amount of reps overall. More on that at the end.

H.S. Shoulder Press:
DND
Comments: Had to skip because someone was using it and I couldn't wait.

Nautilus Shoulder Press:
1x6(+1)@210, 1x6(+2)@210, 1x3@150 (dropset)
Comments: Really good improvement over last time. I'm liking the dropsets for my shoulders. I might make this a permanent thing.

H.S. Standing Shrug:
2x8@330
Comments: Same as last week.

Icarian Rear Delt:
1x6@140, 1x5@140
Comments: I think I've gone to heavy on the weight too quickly. My form is sucking and my ROM is not even a full one. I'm dropping down next week to 120 and making sure I don't jump up in weight too quickly.





Final Thoughts

My strength in the first 2 lifts was weak. However, I think this had more to do with the time I went to the gym today. I normally go around 7:30 am and I'm done by 8:30am. I had to work early this morning so I went at night. It seems that everything I go at night, my upper body workouts are never as good. I always lose reps and usually by a good amount. I honestly don't know why this happens but I'm not going to worry about it. I'm 99% sure that when I do my workout next week in the morning, everything will be back to normal. Other than the screw up on the first lift, everything was still ok, just fewer reps.

[Max-Mex]

One more thing about shoulders: it seems I may be leveling off some on my progression with my shoulders. Specifically the front press. I have been linear in my progress but I have a feeling this time it will take me longer than 4 weeks to move up in weight. This isn't a huge surprise but bums me out a little. I have to keep reminding myself that the shoulders are smaller muscles so progress will take longer. As long as I progress, I won't sweat it.

[Dedicated]

One more thing about shoulders: it seems I may be leveling off some on my progression with my shoulders. Specifically the front press. I have been linear in my progress but I have a feeling this time it will take me longer than 4 weeks to move up in weight. This isn't a huge surprise but bums me out a little. I have to keep reminding myself that the shoulders are smaller muscles so progress will take longer. As long as I progress, I won't sweat it.
Another thing to consider is that 145lbs X 6 is above average weight for that movement I would think. You'll probably progress, but it will just take longer to do so since you are "up there" in the weights with that movement.

I mean, I bet there are guys out there who bench 300lbs and can only do 135lbs a couple times for that exercise, so I wouldn't sweat it:)

Currently my progress in this exercise is actually slower than yours. My shoulders are one of my strong points I think, my friend once commented on them when I had a cut-off tshirt one day, and on my best day I can 135lbs X 7 for that same exercise(I do them standing). So if you ever decide to cut, your shoulders will look great and really emphasize your entire physique I would think. You are slightly shorter than I, so you would look even bigger, something to think about heh:)
I guess what I'm trying to say is, don't feel bad about the progress, your strength in that movement already rocks I think.

[Max-Mex]

Thanks Ded. It was really just a matter of time. My arm progress can be so painfully slow that the only thing that keeps me sane is everything else moves along at a quicker pace (chest, legs, back). I knew my shoulders would slow down some eventually. It's ok though, I was mentally prepared for it.

[Max-Mex]

March 19, 2004


Workout Length: 81 mins

(+x) = extra reps
(-x) = extra reps


Close Grip Lat Pulldown:
1x8@100, 1x6@130, 1x3@165
1x8@185, 1x7(+1)@185
Comments: I thought I could hit 8 on the second set but didn't have enough to do it. Still made an improvement.

Paramount Tricep Pressdown:
1x10@15, 1x6@20, 1x3@20+25
2x8@20+55
Comments: Same thing. Seems to be getting easier. Last rep was still hard but not as bad as last week.

EZ Bar Skulls:
2x4@85
Comments: New weight this week. I really thought I was going to get 5 the first time but just crapped out trying it.

EZ Bar Preacher Curl:
1x7@70, 1x6@70
Comments: Same as last week. Arms were pumped.

Dumbbell Lying Triceps Extension (single arm):
1x5@35, 1x3@35
Comments: Started with the right arm today. When I switched to the left, I felt like I could do at least 2-3 more reps when I stopped at the right arm rep count. This could explain some of my other lifts and why I might struggle with some of them. Hopefully I can correct this in a reasonable amount of time.

Incline Dumbell Curls:
1x8@35's, 1x6(7)@35's
Comments: First set was good. I cheated a on the last rep. Even though I got 7, with the cheat, I'm only counting the 6th rep. Hopefully no cheating next week.

Dumbell Grip (Static Holds):
1x39 secs@100's, 1x36 secs@100's
Comments: Well, lost a bit of time on the first set and gained a little on the second, but still over 30 secs for both. Can't complain about that.

Nautilus Super Forearm (wrist supination):
DND
Comments: Skipped.


Barbell Wrist Holds (wrist supinated):
1x45 secs@75, 1x40 secs@75
Comments: Holy cow my forearms were pumped after this. Loved it!


Final Thoughts

Was nice to move up in weight on the skulls. I hope I can hit 2x8 by the end of April. I'd love to do 2 45 plates by May. Everything was good. Small improvements but improvements nonetheless.

[Max-Mex]

March 21, 2004

Workout Length : 77 mins

(+x) = extra reps
(-x) = extra reps


Sumo Deadlifts:
1x10@bar, 1x8@85, 1x6@170, 1x4@235, 1x2@300
4x3@335, 1@385
Comments: Got the warmups right today. Much easier today. Felt good enough to try 385 again. Was rough but I also did 12 reps of 335 so I'm sure that had something to do with it. Also, my rest between the sets was short as well. Next week is my last week at 335 so I'll try something heavier. Hopefully I can go higher than 385, but only time will tell.

Glute/Ham Raises:
2x8
Comments: Not as great this week. Just didn't feel as strong today.

Walking DB Lunges:
2x8@35's (plates)
Comments: Good again. 1 more week then up to 45's.

Seated Calf:
1x10@35, 1x8@70, 1x6@100, 1x3@125
2x8@145
Comments: Last rep was still slow to get up but I'll take it. I think next week I'll do 1 normal set and 1 slow negatives set.

Back Extensions:
DND
Comments: I skipped these today because of what happened last week. Lower back will thank me for it.

Nautilus Abs:
DND Warmups
1x10@230, 1x7(-3)@230
Comments: Normally I do this as my first ab lift but today it was second and it showed. Man was that heavy. Not worried. I'm sure next week will be better.

Adjustable Incline Leg Raise Bench:
1x5@2, 2x8@9
Comments: This was first for abs today. As a results the reps went much better. Either way, I'll do this setting for the final week then drop the bench down to it's lowest setting.

Incline Situps:
1x8(+1)@5 (hole)
Comments: 1 more rep. I was noticing today how much my chest contracts when I do these. I try to keep my hands back and elbows in line with my torso, but my chest really squeezes when I do this. Never knew situps could work my chest as well. :p.



Final Thoughts

Another good session. Deads were great, even though 385 was tough. Only slight dissappointment were the Nautilus abs but I normally do that first so it wasn't a huge surprise. Next week should be fun.

[Max-Mex]

March 22, 2004


Workout Length: 46 mins.

(+x) = extra reps
(-x) = extra reps


Barbell Bench Press:
1x15@bar, 1x10@65, 1x8@115, 1x6@165, 1x3@205
1x6@230, 1x4@255 (PR)
Comments: 230 was really a warmup for 255. I thought after the 3rd rep at 255 I'd be done but I had a spotter so I tried for four. It was a long rep but I got that bad boy up! Shoulder hurt a little but don't think I hurt anything. I'll keep an eye on it but it seems fine.

H.S. Wide Chest:
2x8@300
Comments: Good solid reps. Gonna go for somethine heavier on the second set next week, maybe 310 or 320.

Dumbell Flat Bench Press:
1x7(+1)@85's, 1x6@85's
Comments: 1 more rep. Actually, the last rep on the second set took some serious effort and I lost track of how many reps I did. So lost in that one rep, my mind forgot about the count. Oh well. I'm sure I did 6, just not sure if I did 7. Six is good in my book.

Icarian Pec Fly:
DND
Comments: Tried something new just for today.

Cable Fly:
1x3@90 p/side, 1x3@80 p/side
Comments: Most of my energy went into getting the cables down into the right position. Sets were ok but just took too much outta me of setting up. Won't bother with this anymore. Did some pushups after but not worth logging.




Final Thoughts

Only sucky thing today was the cable flys. Just wasn't worth it. Better off with pec fly or DB flys. Bench was awesome again. Everything else was good as well. I have to work in my 8 rep max for the contest. I might have to do it after April 1st seeing as I'd like to get one more session in with 255.

[Max-Mex]

March 23, 2004


Workout length : 50 mins

(+x) = extra reps
(-x) = extra reps


Standing T-Bar Row:
1x10@45, 1x8@70, 1x6@100, 1x3@130
2x8@145
Comments: Much more solid this week. I think I'll do 145 for first set and 160 for second next week.

H.S. Lat Pull (underhanded grip):
1x8@205, 1x8(+1)@205
Comments: 2x8. Second set was harder because straps were slipping some. Still mananged to get all the reps in. I might try a heavier weight on the second set next week.

H.S. Iso-Row:
2x8@@165
Comments: Much more solid reps here as well. I think I'll stick with the same weight next week for both reps...then again...maybe not. :D.

Standing Dumbell Rows (singles):
2x8@85's
Comments: Same again. I might try 85 first set and 90 2nd set next week.

Lat Pulldown:
1x8@165
Comments: I'm begining to dislike these. Just don't feel like they are worth it. Have to find something else to try. Not sure what though. Until I find something else, I'll stick with it.



Final Thoughts


Lower back was a small issue today. Still a little sore from Sunday's workout but didn't cause any problems. So far so good.

[Max-Mex]

Well, it's almost time to start cardio and I am NOT looking forward to it. Been such a long time since I've done it. I know my first session is going to suck big donkey balls. April 3rd, 4th or 5th will be my first day. JOY!

Reason why I'm starting now is I ride my bike during the summer months and I want to be at least a little ready instead of starting cold turkey which would suck more.

[Max-Mex]

Booyah! Busted out 2 reps @ 300!

:strong:

Edit: Would be nice to say what I did 300 at! LOL! Uhm...it was the squat.

[Max-Mex]

March 24, 2004


Workout Length : 62 mins

(+x) = extra reps
(-x) = extra reps


Squats:
1x10@bar, 1x10@95, 1x8@135, 1x6@140, 1x4@225, 1x2@250
4x3@275, 2@300 (PR)
Comments: Much better than last week. Messed with hand position today. Wrists still get wrenched some but I think I found a better position for them. I really need to order those wrist wraps. Just haven't gotten around to it. Decided to try something heavier today. Settled on 300. It was not that bad. Way easier than I thought it was going to be, to be honest. I probably could have done 2 more reps. I'd love to jump up in weight but I'm going to control myself. Next week is my last week at 275. I'm gonna try over 300 next week. Maybe 315. I should be able to do that.

BodyMasters 45 degree Leg Press:
2x8@400
Comments: No stars today but still very good sets. I think next week I'll do 1 set with 400 then something heavier, like 450 maybe.

RDL:
1x8@bar, 1x8@135
2x8@230
Comments: Felt very strong doing these. Lower back was not problem at all, not even a small pump down there. :strong:

Donkey Calf:
1x8@200, 1x6@300, 1x3@400
2x8@525
Comments: No problems today. I might try something different next month. I ususally do these with my legs sligthly bent (works the soleus). I think I might switch to a more straight leg lift. Not sure I'f I'll be able to do the same weight but I'll have to test that.

Back Extensions:
2x8@35
Comments: Back into the groove today. Went well.




Final Thoughts

Squat strength was awesome today. I really need to video myself to check my form. It seems like I"m doing it ok. I never feel like I'm leaning forward and my lower back rarely gets a pump of any kind or feels sore later. I guess only a video will show if I'm right or wrong. Everything else is coming along great.

[Dedicated]

Nice work on the squat, it's cool because you hit 300 today and I just happened to hit 200 today. Maybe when you hit 400 I'll hit 300 and so on:).


Edit - 315 eh? That's 3 plates on each side, that would be awesome. The day I can squat 315 is the day I join a gym for a month just to show off lol.

[Dedicated]

Bench was awesome again. Everything else was good as well. I have to work in my 8 rep max for the contest. I might have to do it after April 1st seeing as I'd like to get one more session in with 255.
I posted in the contest thread that I have extended the contest time to the 5th since both you and bruteman need more time. Anyways post here or in the contest thread if you make any improvement. I always read your journal so either is fine heh. Anyways, I'm off to bench now, still no improvement for me heh. On the 5th of sooner, whenever you bench, I'll post the winner in another thread, that way it gets more attention and he knows who he is etc etc heh.

[Max-Mex]

I posted in the contest thread that I have extended the contest time to the 5th since both you and bruteman need more time. Anyways post here or in the contest thread if you make any improvement. I always read your journal so either is fine heh. Anyways, I'm off to bench now, still no improvement for me heh. On the 5th of sooner, whenever you bench, I'll post the winner in another thread, that way it gets more attention and he knows who he is etc etc heh.


Alrrighty then!

Have to hold off on the updates until Sat night. Kinda busy and just don't have the time.

[Max-Mex]

Updates...bout time!

[Max-Mex]

March 25, 2004


Workout Length: 55 mins.

(+x) = extra reps
(-x) = lost reps



Barbell Front Press:
1x20@bar, 1x8@70, 1x6@100, 1x3@130
1x8@145, 1x6.5@145
Comments: Small progress today. Almost got 7 the second time. Was kinda funny. I had the bar up past my head a little and almost rested on there for a second. Would have been a bad idea. Brought it back down and set the bar on the floor. Hopefully next week will be better.

Dumbell Shoulder Press:
1x6(+1)@60's, 1x5(+1)@60's, 1x5@35's (dropset)
Comments: Not quite up to my best (from 3/11, 2x6), but I'm getting there. The dropset will become a permanent addition to my routine. I think this could help in the long run.

H.S. Shoulder Press:
DND
Comments: I've decided to scrap this. I don't really like the movement and I just don't feel it in my shoulders that much.

Nautilus Shoulder Press:
1x7(+1)@210, 1x7(+1)@210, 1x3@140 (dropset)
Comments: Another good improvement. Maybe if I'm lucky I'll hit 8 both times next week. Adding the dropset here as well. Shoulders were really pumped after.

H.S. Standing Shrug:
2x8@330
Comments: Same as last week. 335 next week.

Icarian Rear Delt:
2x8@120
Comments: Form was better today. I think I'll stay with this weight for April.





Final Thoughts

Not many improvements but still got a good session in. I know I haven't stalled because none of my lifts have not improved in some way. I just have to keep at it and things will progress.

[Anthony]

Congrats on the squat PR!!

[Max-Mex]

March 26, 2004


Workout Length: 80 mins

(+x) = extra reps
(-x) = lost reps


Close Grip Lat Pulldown:
1x8@100, 1x6@130, 1x3@165
1x8@185, 1x8(+1)@185
Comments: I know I hit 8 both times, but I still feel I need to do this 1 more week. That last rep just was as solid as I would like it to be. 1 more week and then I'll move up to 190.

Paramount Tricep Pressdown:
1x10@15, 1x6@20, 1x3@20+25
2x8@20+55
Comments: Same as last week. I'm debating whether or not I should drop this and do narrow grip bpress instead. I'll try the narrow grip next week as a test and see how it goes. If it goes well, I'll switch.

EZ Bar Skulls:
1x4@85, 1x3(-1)@85
Comments: Ugh, I knew at the start of the second set that I wasn't going to be able to do much. Seems like my energy just went away.

EZ Bar Preacher Curl:
1x8(+1)@70, 1x7(+1)@70
Comments: Really good improvement today. Arms were aching when I was done. Massive pump.

Dumbbell Lying Triceps Extension (unilateral):
1x5@35, 1x3@35
Comments: Same as last week. Wish my right arm would hurry up. Left arm is just so much more stronger compared to right. Very odd (I'm right handed).

Incline Dumbell Curls:
1x8@35's, 1x5(-1)@35's
Comments: First set was ok, sorta. Second set was so hard. I think the preachers really took something outta me. I'm seriously considering switching to something else here. Maybe something unilateral like DB preachers or a cable lift. Still gotta figure that out.

Dumbell Grip (Static Holds):
1x38 secs@100's, 1x30 secs@100's
Comments: Lost some time overall, but still over 30 secs both times. I think I'll stick with the 100's for another month.

Nautilus Super Forearm (wrist supination):
DND
Comments: Skipped.


Barbell Wrist Holds (wrist supinated):
1x49 secs@75, 1x50 secs@75
Comments: Added some time here. Another nice pump. Same weight for next week.


Final Thoughts

Moving along. Some ups, some downs, but it's bound to happen. Just gotta keep at it.

[Max-Mex]

March 28, 2004

Workout Length : 60 mins

(+x) = extra reps
(-x) = lost reps


Sumo Deadlifts:
1x10@bar, 1x8@95, 1x6@185, 1x4@235, 1x2@305
2@375, 1@395, miss@410, 1@410 (PR)
Comments: Was going for something heavy today and I got what I wanted. I really didn't plan on doing 410, just ended up that way. I think I could have gotten it on the first try but I just didn't explode on the lift off. I took about 1 min after the miss and refocused. I made sure when I lifted the second time I got a really explosive start. Once I got the speed the rest, even though hard, was still manageable. 40 more lbs to 450.

Glute/Ham Raises:
DND
Comments: Deads were enough. No sense trashing my back and hams anymore.

Walking DB Lunges:
DND
Comments: Same thing as GHR's.

AFS Seated Leg Press:
1x15@340, 1x10@360, 1x10@450, 1x5@540
Comments: I wanted to do my more leg lift so I settled on this. I used to use this particular leg a while back. I just kept adding weight till I felt I had enough. Was very happy with 540. Even saw some stars. NICE!

Seated Calf:
1x8@45, 1x6@70, 1x4@90, 1x2@125
1x8@145, 1x5@160
Comments: Not too bad on the second set. Was going to do some slow negatives but I decided to try a heavier weight. Better than I thought. 150 next week.

Back Extensions:
DND
Comments: Same thing as GHR's.

Nautilus Abs:
DND
Comments: Deads were enough to work abs.

Adjustable Incline Leg Raise Bench:
DND
Comments: Same as previous.

Incline Situps:
DND
Comments: Same as previous.



Final Thoughts

Shorter session today, but only 3 lifts. Very happy about the deads. Surpassed my previous record of 405. only 5 lbs, but I'll take it. I think I need to take a different approach to deads. Maybe something like before I hurt my lower back. Not too extreme. I'll figure something out this week. I really want to hit 450 by the end of the end of August.

[Dedicated]

Nice work with the deadlifts, 410 is a ton of weight.

[Max-Mex]

Anthony: Thanks! I hope to get to 350 soon.

Dedicated: More like almost 1/8th of a ton.

[Max-Mex]

Have to do chest tonight and I know it's gonna suck. My workouts are always weaker at night. Oh well. I'm so glad I didn't do abs after my deads. They are sore and working them out more would have made it very interesting today.

[Max-Mex]

March 29, 2004


Workout Length: 35 (ish) mins.

(+x) = extra reps
(-x) = lost reps


Barbell Bench Press:
20@bar, 10@75, 8@115, 6@175, 3@210
4@225, 2@255, 1@275 (PR)
Comments: WOOT! Reached my 1rm goal! I really didn't think I was going to get it. It's not that the attempt itself was awful, because it went fine, just that I really didn't feel strong before the attempt. The only problem I had with the lift was my back cramped up some right at the end of the lift (lats). Not sure if this is a good or bad sign. I'll have to dig up some info on that. Next week is back to normal. New weight at 235 for 2x8.

H.S. Wide Chest:
DND
Comments: Felt like doing a very condensed workout today. 305 next week.

Dumbell Flat Bench Press:
7@45's
7@90's (PR), 6@90's
Comments: Had a really long break before I started these so I'm sure getting that PR had something to do with that break. Anyhoo, still a very good set. Very tempted to jump up in weight but since today wasn't a normal routine, it's better that I stick with my old weight.

Icarian Pec Fly:
DND
Comments: Skipped.





Final Thoughts

Well, the PR says it all. What I thought was going to be a crappy day, turned out to be a good day after all.

[Dedicated]

NICE 275!!!!!!

Not sure on that back cramping up, I've never had it happen. I've definitely felt shoulder discomfort while benching but never lat discomfort.

[Max-Mex]

Thanks dood. Now it's on to 300! BRING IT!

[Max-Mex]

March 30, 2004


Workout length : 45 mins

(+x) = extra reps
(-x) = lost reps


Standing T-Bar Row:
10@45, 8@70, 6@100, 3@130
6@145, 6@160
Comments: Amazing strength today. No straps today, more on that later. 150 next week.

H.S. Lat Pull (underhanded grip):
6@205, 5@230
Comments: Last rep @ 230 was long, but I slowly got that bad boy down. 210 next week.

H.S. Iso-Behind the Neck Pull Down:
8@180, 6@230
Comments: Haven't done this in a while and boy was I amazed at the progress. I might do this instead of DB rows. I'll try DB rows next week w/o straps and see how that goes. I'll decided then.

H.S. Iso-Row:
6@160, 6@190
Comments: Amazed again. Maybe going w/o straps is the way to go for me.

Standing Dumbell Rows (singles):
DND
Comments: Skipped.

Lat Pulldown:
DND
Comments: Skipped.



Final Thoughts


Forgot my straps today and boy was I impressed. I just about blew everything away w/o them. Grip was not a factor at all. I'm going to try my back routine next week w/o straps and see how it goes. If it goes well, I'm probably going to ditch the straps from that point on.

[Max-Mex]

Nailed 335 on the squat today. 350 here I come!

EDIT: My totals are now over the 1000 mark. Didn't even notice that until just a minute ago. :thumbup:

[Max-Mex]

March 31, 2004


Workout Length : 59 (ish) mins

(+x) = extra reps
(-x) = lost reps


Squats:
10@95, 8@115, 6@155, @4@205, 4@235
3@275, 2@295, 2@315, 2x1@335 (PR)
Comments: Wanted to push myself today and it went well. No problems except was not using my fav squat rack today. Had some minor issues re-racking but I got over them. 335 was not that but and I would have stopped after 1 rep, but I was concentrating so hard on completing the rep that I really wasn't sure if I went down far enough. So I took another shot and made sure I was at least parallel (looked below). I think I should be able to do 350 by the end of the month. That'll be fun.

BodyMasters 45 degree Leg Press:
skipped
Comments: No need to do today. 410 next week.

RDL:
10@bar, 8@135
6@235, 7@255
Comments: Really strong again. 255 was hard, but only at the end. My strength is coming along nicely. 210 next week.

Donkey Calf:
1x8@200, 1x6@300, 1x3@400
8@525, 5@525
Comments: I kept my legs a little straighter today and I think I felt more of my calves working. Could've been in my head but when I was done calves were really sore. I'm sure the slow negatives I did for the second set had something to do with it as well. :D.

Back Extensions:
skipped
Comments: No need today. Will stick with 35 lbs next week.




Final Thoughts

Another great squat day. Next week will be back to a normal routine. I going to move up to 285. I hope this isn't a mistake but I think my body can handle the larger jump.

[Dedicated]

NICE squat PR:). I need to squat today, ahh I'm slacking.... lol

[Max-Mex]

Get to work slacker! LIGHT WEIGHT! GGRRRUNNNNTTT!!!

[Max-Mex]

Today I start cardio up again and I'm not looking forward to it. I'll probably start light. No intervals yet. Maybe like 20 mins on a eliptical. It will probably suck, as will I. I really hope that I can get in at least 3 sessions a week. My goal is 5 but I'll take 3. I plan to add heart rate monitor data which includes, avg hr, peak hr, and cals burned.

I also plan to start riding my bike again, if the weather permits it.

[Max-Mex]

I was supposed to start cardio yesterday, but I couldn't even get to the gym to do anything. There was a fire in one of the subway stops which caused major delays. By the time everything would have cleared up, it would have been to late for me. I had work to finish up at home and I couldn't afford to lose lots of time. I decided just to take another train home and deal with it another time. Since yesterday was shoulders and traps, today I have to mix that in with arms. Gotta sort all that out but I should get most of the important stuff in.

Weighed myself today and I weighed in at a whopping 215.5 lbs! I might take some measurements this weekend. I'm very close to my weight when I first got married. However, I look nothing like I did back then. I should post up some before and after pics but I don't have any recent non posing pics of me. Maybe I'll get some this weekend.

[Max-Mex]

Finished another notebook today. That's another 80 days of lifting. woot!

[Max-Mex]

April 2, 2004


Workout Length: 63 mins.

(+x) = extra reps
(-x) = lost reps



Barbell Front Press:
20@bar, 8@70, 6@100, 3@130
8@145, 6@145
Comments: Just no energy when I started today. I knew from the start I wasn't going to make improvement on this. I'm not sure why I'm stalling so badly here. It's possible that my wider grip might be holding me back. I'm eating and resting ok. If I don't improve a little next week, I'll have to rethink this.

Dumbell Shoulder Press:
6@60's, 6(+1)@60's, 4(-1)@35's (dropset)
Comments: well, at least I made improvement here. Back to my last best on this. Lost 1 rep on the dropset but that's not a huge deal.

EZ Bar Preacher Curl:
20@bar, 4@45
8@70, 6(-1)@70
Dropset of DB Preahcer Curls:
8@20's
Comments: Lost 1 rep on the normal preacher curls (really felt tired), but man after the DB curls, my arms were pumped! Could barely bend them. It felt really awesome.

Dumbbell Lying Triceps Extension (unilateral):
8@35, 8+2@35, 7@15 (dropset)
Comments: Much stronger if I don't do any other tricep lifts. Again, arms were pumped to the max.

Dumbell Grip (Static Holds):
40 secs@100's, 30 secs@100's
Comments: Good times today. Second set was a little lame but still got it to 30 secs.




Final Thoughts

My energy and focus sucked for the most part today. I was just not feeling good at all. Don't think it was sickness, just no energy. Since I missed a workout on Thursday, I combined shoulders and arms today to stay on my schedule. No cardio today because I never have time for anything extra on Fridays. I should be able to get some cardio time this weekend, Monday and Tuesday.

[Dedicated]

Yea post some pics. After my cut if it is succesful I will post before and after pics, I have the before ones already. And yea you should do some cardio, you need to lower that RHR haha.

[Max-Mex]

Ugh..pics? Maybe. I'll more than likely take some but I'll have to think about posting them.

Missed cardio again. This time it was because of work. I got to the gym with barely enough time to 80% of it. Had to skip lunges, abs and cardio. ARGH! Oh well, at least I get deads, GHR's and calf work in.

I skipped my morning workout today and doing it tonight. This is probably a bad idea but I need the extra sleep. I WILL be doing cardio today! That is my mission. Oh yea, and my 8 rep max on bench as well.

[Max-Mex]

April 4, 2004

Workout Length : 60 (?) mins

(+x) = extra reps
(-x) = lost reps


Sumo Deadlifts:
10@bar, 8@85, 8@180, 6@240, 3@315
4x3@345
Comments: Fcuked up the warmups. A little tired today so took more effort to get this done today. Also, I've been resetting after every rep so that could be playing a big part as well.

Glute/Ham Raises:
2x8
Comments: Didn't feel as great today. More assistance than usual.

Walking DB Lunges:
DND
Comments: Didn't have time to do these. Next week.

Seated Calf:
8@45, 6@90, 3@135
8@150, 7@150
Comments: Was a rushed (gym was closing) so I didn't do the correct warmups. Still managed to get some good working sets in. Almost got 8 both times.

Back Extensions:
DND
Comments: Ran outta time.

Nautilus Abs:
DND
Comments: Ran outta time.

Adjustable Incline Leg Raise Bench:
DND
Comments: Ran outta time.

Incline Situps:
DND
Comments: Ran outta time.



Final Thoughts

I had very little time today so I had to skip a good portion of my workout today. I really wanted to get in abs today but just didn't happen. Only real trouble spot today was GHR's. I wish I could find a better place to hook my legs. I think this is what's causing some of the problems. Maybe next weekend I can scope out the gym again and find a better place.

EDIT: Oh yea, no cardio. Ran outta time. ARGH!

[Max-Mex]

April 5, 2004


Workout Length: 45 mins.

(+x) = extra reps
(-x) = lost reps


Barbell Bench Press:
20@bar, 10@45, 8@125, 6@175, 3@215
2x8@235
Comments: Wow! That 235 turned out to be much easier. More on that later. I have 3 more bench sessions so I'll at most do this 2 more weeks. Final week will be another max effort type day.

H.S. Wide Chest:
2x8@305
Comments: Another good start. I was considering moving up 10lbs instead of 5. If this feels easier this next week, I'll up the weight again.

Dumbell Flat Bench Press:
6@85's, 5(-1)@85's
Comments: Not as good as I had hoped. I think the bad result was more of a form issue. I noticed that I was bringing the DB's closer to the upper part of my chest than the nipple area. I wasn't doing a good job of controlling the DB's. Next time will be better.

Icarian Pec Fly:
1x6@170
Comments: I probably could have completed a 7th rep but I left it at 6. Maybe next week I'll try 7.


Cardio

Woo hoo! Finally got it in. Wasn't too bad. For some odd reason my lower left back was giving me problems. Very odd. I hope this doesn't become an ongoing problem. Anyhoo, here's the data:


Time: 20 mins
Avg HR: 155
Max HR: 168
Est. Cals Burned: 340





Final Thoughts

Overall a good session. DB bench was the only black mark, but that'll be fixed soon enough. Bench was just amazing today. I changed my form just a little on the descent and it made a huge difference. I wish I could explain exactly what I did, but I really can't describe it. They only thing I can say is I tensed up more on the descent which made controlling the bar far easier. I had so much more energy on the push it really surprised me. Hopefully I can repeat this next week. Was good to do cardio finally. Starting off easy but I hope to be doing intervals next month.

[Dedicated]

Nice session max. Hey I posted the thread on the bench winner. It's cool that you made an improvement, you got 5th place.

[Max-Mex]

April 6, 2004


Workout length : 47 mins

(+x) = extra reps
(-x) = lost reps


Standing T-Bar Row:
10@45, 8@70, 6@100, 3@135
7@150, 6@150
Comments: Good start with new weight. I should do ok this month.

H.S. Lat Pull (underhanded grip):
8@210, 7@210
Comments: Another good start with new weight. Grip became an issue on second set but it wasn't too bad. I'm sure it'll get better.

H.S. Iso-Row:
7@170, 7@170
Comments: 3 in a row. This should be a good back month from the look of it.

Dumbell Rows (iso-lateral):
2x8@85
Comments: Grip was begining to give out by now but I still had enough to get these in. I think this will be the last month with 85.

H.S. Iso-Behind the Neck Pull Down:
8@200
Comments: I'm liking this more than the lat pulldown. I may make this a permanent switch.

Lat Pulldown:
DND
Comments: Skipped.


Cardio

Managed to get this in...barely. It was short but still got a good sweat going.


Time: 16:33 mins
Avg HR: 147
Max HR: 158
Est. Cals Burned: 245




Final Thoughts


No straps today and no major problems. Grip Was an issue twice but not enough of an issue to keep me getting a complete workout. It's nice to not have to carry the straps around and adjust them. Saves me some time. Lower back was still bothering me a little, particularly during cardio. I guess the only real benefit is that I have use correct posture or it hurts some. I put some tigerbalm on my back last night and it seems to be ok now. I'm doing squats tonight so I'll how it goes.

[Max-Mex]

Great googly moogly, my chest still hurts! I think I'm going to set a record for myself. If I still have DOM's tomorrow, that'll be 4 days straight with DOMs.

[Max-Mex]

April 7, 2004


Workout Length : 40 mins

(+x) = extra reps
(-x) = lost reps


Squats:
10@115, 8@155, 6@205, 4@245, 2@265
4x3@285, 3@315
Comments: Very solid for just about everything. Only the last set I wasn't too sure about. Looked like my form was good but just didn't feel quite right. Lower back was not a problem. I might try 320 for last set next time.

BodyMasters 45 degree Leg Press:
skipped
Comments: Short on time.

RDL:
10@bar, 8@135
2x8@235
Comments: Lower back was an issue. Specifically, lower left side. To be honest, it bothered me more when doing the warmups than the work sets.

Donkey Calf:
8@200, 6@300, 16@400
Comments: Ran out of time so did a very short sets for this. Massive burn in my calves after that last set.

Back Extensions:
skipped
Comments: No time. Good thing probably.




Final Thoughts

I got to the gym much later than I wanted to so I had to cut some things out. Was a little bummed that I had to cut out some stuff, but at least the squats went well. Lower back was bothersome during the RDLs and that has me a little worried. I think what I'm going to do on my second leg day is skip DL's for 1 day and sub in squats. I never have back problems during or after squats and this should be good for me. I'll also cut out GHRs for 1 week as well. Hopefully that'll be enough time for my back to calm down some. Not sure what I'm going to do for squats, but I'm leaning towards a narrow stance and maybe a slower descent for my reps/sets. NO cardio. Not because of time, just didn't want to do it today.

[Max-Mex]

Back to the chest DOMs for a bit, that middle area of my chest is REALLY sore. Also, where the pecs insert into the arm. Not fun moving my arms forward today. I squatting would aggravate the pain (pulling arms back to position on the bar) but no problems. I hope ithe soreness goes away tomorrow morning.

[Max-Mex]

Chest DOMs for 4 days in a row! A new record!!! Freakin unreal.....

[Max-Mex]

April 8, 2004


Workout Length: 55 mins.

(+x) = extra reps
(-x) = lost reps



Barbell Front Press:
20@bar, 8@75, 6@105, 3@135
1x8@145, 1x7(+1)@145
Comments: Yay! Finally got 1 more rep out. I decided to adjust my grip width some today. Instead of index finger on the outer ring, I did ring finger. Not sure if this helped or not.

Dumbell Shoulder Press:
7(+1)@60's, 1x6@60's, 5@35's (dropset)
Comments: Yay! Another rep! I'm on a roll!

Nautilus Shoulder Press:
1x7@210, 1x7@210, 1x2(-1)@140 (dropset)
Comments: Oh well, 3rd time could've been the charm. I don't mind losing a rep on the dropset. Not a big deal. Regular sets were brutal, particularly the last rep of each set.

H.S. Standing Shrug:
8@330, 8@340
Comments: Wasn't sure what weight to do here so I settled on 1 at the old weight and 1 much higher. I'll do 340 from now on.

Icarian Rear Delt:
skipped
Comments: I'm thinking of scrapping these as well. I don't feel like they are of any use.





Final Thoughts

Much better today. I did some DB shoulder laterals but more of a test which is why I didn't post them. Maybe next time I will. Finally got over that hump on the Front Press. I hope next week I'll see another gain. No cardio again today. Maybe tomorrow if I have time. Sat and/or Sunday for sure.

[WillKuenzel]

Comments: Yay! Finally got 1 more rep out. I decided to adjust my grip width some today. Instead of index finger on the outer ring, I did ring finger. Not sure if this helped or not.
I only do ring finger on those outer rings and I'm 6' tall. Moving it in I think would put you in a better position for both shoulder and triceps to kick in. Good job, btw!

[Max-Mex]

Wait a min..I thought you were 5'2"?



j/k :D


The reason I use a wider grip is to involve the tri's less (shorter ROM). I am still making progress on my DB presses so I figured I'd mimic the width that I use for them and apply it to the BB press. Not sure if this was the reason, but it must've helped some (more tri use). Either way, I'm glad I made some progress, even if it's one rep. Thanks Homey!

[Max-Mex]

April 9, 2004


Workout Length: 78 mins

(+x) = extra reps
(-x) = lost reps


Close Grip Lat Pulldown:
8@100, 6@130, 3@170
2x8@185
Comments: Not too bad after a week lay off. One more week then up to 190.

Paramount Tricep Pressdown:
10@15, 6@20, 3@20+30
2x8@20+60
Comments: I decided to stay with this instead of switching to CG bench.

EZ Bar Skulls:
1x6(+2)@85, 1x5(+2)@85
Comments: Wow, huge improvement over last time. Hope I can keep the same rep count next week. That would be great!

EZ Bar Preacher Curl:
1x6(-2)@70, 1x4(-3)@70
Comments: I can only credit the massive rep loss to elbow position. I had my elbows closer in today and it sure was harder. If I flared them out some, the lift was easier. I'm sticking with narrow.

Dumbbell Lying Triceps Extension (unilateral):
6(+1)@35, 1x3+2@35, 8@15 (dropset)
Comments: Small improvement today. I've added the dropset. I think I'll use a 20 lb db next time.

Incline Dumbell Curls:
DND
Comments: I've decided to try DB preachers instead today.

DB Preacher Curl:
10@30's, 3@35's, 6@20's (dropset)
Comments: Not sure what to start at so I had to guess. 35's seems good. I'm sure I can do more on the first set. The 20's for the dropset is good. I think I'll make these permanent and drop the inclines.

Dumbell Grip (Static Holds):
1x40 secs@100's, 1x30 secs@100's
Comments: Felt heavier today. Still got good times.


Barbell Wrist Holds (wrist supinated):
Skipped
Comments: Had to stop. Ran out of time.


Final Thoughts

A good day overall. Preacher curls were off but I'm sure they'll improve. No cardio today. Tomorrow for sure.

[Max-Mex]

Holy DOM's Batman! My tri's were killing me today. Made doing squats very interesting.

[Max-Mex]

April 10, 2004

Workout Length : 88 mins

(+x) = extra reps
(-x) = lost reps


Squats (narrow and wide stance):
10@115, 8@155, 6@185, 4@225, 3@255
2x3@285, 3@315, 2(+1)@335, 1@355 (PR)
Comments: Booyah!! When 355 went down, and I tried to start back, I thought I was gonna get stuck. I sucked it up and got that bad boy movin! All the lifts from 315 and up were done with a wide stance, everything else was narrow.

BodyMasters 45 degree Leg Press:
2x6@410
Comments: Very nice. Really got my breathing heavy.

Walking DB Lunges:
2x8@45's
Comments: First 2 steps were very wobbly but once I got my bearings, everything else was fine.

Seated Calf:
8@45, 8@70, 6@110, 3@130
7(-1)@150, 8(+1)@150
Comments: Evened out in the end. My calves were a littel stiff so this caused some problems when doing the lift. I knew it would so it didn't suprise me the reps were off.

Nautilus Abs:
10@100, 6@160, 3@200
8@230, 6@230
Comments: I'm glad I stuck with 230. This was last month's weight. I think another month of this will be good.

Hanging Leg Raises:
7, 6
Comments: Usually I do the incline bench but decided to try something different today. Man these are hard. I kept swinging too much and had to stop a couple of times to stop my swinging. I think I'm going to do these this month and see how it goes.

Incline Situps:
9@5
Comments: Time to move up 1 notch.


Cardio

Good to have the time to get a full session of cardio, even if it is only 22 mins. Felt pretty good. HR is still high but over time it'll start getting lower.


Time: 22 mins
Avg HR: 148
Max HR: 163
Est. Cals Burned: 335



Final Thoughts

Back was ok today. It really only bothered me doing cardio. I guess being in that upright position somehow aggravates it. Squats were awesome. Legs should be feeling it tomorrow some.

[ryuage]

where are you getting the estimated calories burner from?

[Max-Mex]

Heart Rate Monitor.

[ryuage]

heart rate monitor or pedo. ? I wonder if any of those things are accurate because I incorporate a lot of cardio while trying to bulk and to know a rought estimate of what Im burning would help, for example 1 hour on the elliptical and saying I burned 1000 calories + I don't really think is likely haha.

[Max-Mex]

Heart Rate Monitor...Polar to be exact. Ofcourse it won't be 100% accurate but mine is probably better than the stuff that's on most machines. Also, I use for bike rides as well.

[ryuage]

which polar model do you have?

[Max-Mex]

Uhm, two of them: The s150 (for use on my road bike) and the s210(which is for everything else). I use the s210 99.9% if the time.

[Max-Mex]

April 12, 2004


Workout Length: 43 mins.

(+x) = extra reps
(-x) = lost reps


Barbell Bench Press:
20@bar, 10@45, 8@125, 6@175, 3@215
2x8@235
Comments: Same as last week but not quite. I tried to remember what I did last week but I couldn't quite get it. I still got 8 reps twice but it was harder than last time. I'll do one more week of this then the final week will be something heavier again.

H.S. Wide Chest:
8@305, 7(-1)@305
Comments: Not as good today. Just ran out of energy really fast. .

Dumbell Flat Bench Press:
5(-1)@85's, 5@85's
Comments: Lost another rep. Form is still not there yet. Also, energy. Hopefully next week will be better.

Icarian Pec Fly:
1x7(+1)@170
Comments: At least I improved on this. Felt fairly strong doing this.


Cardio

Was able to get a full session today.


Time: 22 mins
Avg HR: 158
Max HR: 169
Est. Cals Burned: 375





Final Thoughts

Well, it was an ok session. I have been sneezing a lot lately due to allergies. I think I also, might be a little sick as well. I think these are the reasons my day didn't go that great. I guess it could have been worse. Not going to be a good week for me as far as sleep goes. Very busy week ahead. As long as I eat ok, I should be able to deal with the reduced sleep.

[Max-Mex]

April 13, 2004


Workout length : 49 mins

(+x) = extra reps
(-x) = lost reps


Standing T-Bar Row:
10@45, 8@70, 6@100, 3@135
8(+1)@150, 8(+2)@150
Comments: Woo hoo! Hit 8 both times. Last set was hard. One more week of this should be ok.

H.S. Lat Pull (underhanded grip):
8@210, 8(+1)@210
Comments: First set was not too hard. That last rep on the second set was a real doozy. Felt like it took 5 mins just to get the handles down. Next week should be better.

H.S. Iso-Row:
7@170, 7@170
Comments: Same as last week. I guess the first 2 took something outta me.

Dumbell Rows (iso-lateral):
2x8@85
Comments: Grip sucked on the first set but I remedied that for the second.

H.S. Iso-Behind the Neck Pull Down:
10@200
Comments: I should jump up in weight but I think I'll stick with this till the end of the month the move up to 205 next time. This way I won't plateau too quickly.

Cardio

Did the treadmill today. Walking only, with varations in incline and speed.


Time: 19:00 mins
Avg HR: 137
Max HR: 159
Est. Cals Burned: 251




Final Thoughts


Another good back day. I should be able to hit all my goals this month. I've hit two already. Hopefully the rest should come as well.

[Dedicated]

Nice workout as always.

[Max-Mex]

Thanks dood. I'm a tryin.

[Max-Mex]

Been a while. TIme to catch up.

[Max-Mex]

April 14, 2004


Workout Length : 67 mins

(+x) = extra reps
(-x) = lost reps


Squats:
10@115, 8@155, 6@205, 4@245, 2@265
4x3@285
Comments: Nothing fancy today. Just tried to get some solid reps, which I did.

BodyMasters 45 degree Leg Press:
2x6@410
Comments: Started with a new weight. Not bad. I think I can get 7 reps next time.

RDL:
10@bar, 8@135
2x8@235
Comments: No problems today. Lower back was fine.

Donkey Calf:
Skipped
Comments: I think I need to replace this with something else. I use the whole stack plus some plates and it's making the machine a little unstable.

Calf Press on Angle Leg press:
8@140, 8@180, 8@270, 8@450
8@540, 6@540
Comments: This was ok, but the machine made it hard for me to get a full ROM. I'll have to try another machine.

Back Extensions:
2x8@35
Comments: Got this in today. No back problems as well.




Final Thoughts

Everything went fine for the exception of the calf press. There are a few other leg press machines I can use so I'll see what works better. No cardio today.

[Max-Mex]

April 15, 2004


Workout Length: 56 mins.

(+x) = extra reps
(-x) = lost reps



Barbell Front Press:
20@bar, 8@75, 6@105, 3@135
1x8@145, 1x7@145
Comments: I tried to get 8 on the last set but I just couldn't get that last rep out. Had to drop the bar on my lap. *sigh*.

Dumbell Shoulder Press:
6(-1)@60's, 5(-1)@60's, 4(-1)@35's (dropset)
Comments: Loss on all sets. Bummer. Just didn't have it in me today.

Nautilus Shoulder Press:
Skipped
Comments: Someone was using this and I didn't have time to wait. I used another machine but I'm not even going to post the results.

H.S. Standing Shrug:
2x8@340
Comments: Good reps. At least this was good.

Icarian Standing Delt (unilateral):
Side: 10@40, 8@60
Front (superset with last side set): 6@60
Comments: I think I'm going to do side and front raises with an emphasis on side. I'm hoping this will end up helping my compound movements in some way.





Final Thoughts

Kinda lame today. Not even going to comment. No cardio.

[Max-Mex]

April 16, 2004


Workout Length: 84 mins

(+x) = extra reps
(-x) = lost reps


Close Grip Lat Pulldown:
8@100, 6@130, 3@170
2x5@190
Comments: Heavy. This is going to take a while.

Paramount Tricep Pressdown:
10@15, 6@20, 3@20+30
2x8@20+60
Comments: Felt a little heavier today. Still got 8 both times.

EZ Bar Skulls:
7(+1)@85, 5@85
Comments: I was debating whether or not to count the 7th rep on the first set. I was concentrating so hard on finising the rep that I really don't know if it was a complete ROM or not. Triceps were pumped so it must have been ok.

EZ Bar Preacher Curl:
1x8(+2)@70, 1x7(+3)@70
Comments: I'm not even going to bother with eblow width anymore. I'm just going to let them go where they want. As long as I feel it in my biceps, it really doesn't matter.

Dumbbell Lying Triceps Extension (unilateral):
5(-1)@35, 1x2+3@35
Comments: Blah. That kinda sucked.

Icarian Bicep Curl:
8@70, 7@70
Comments: New cable machine today. I'm not happy with any dumbell work because I feel I'm using my shoulders too much. I spent about 15 minutes trying to find something new and I think this is it. I'll see how it goes.

Dumbell Grip (Static Holds):
1x42 secs@100's, 1x34 secs@100's
Comments: Good today. I'm finally getting that starting grip down.



Final Thoughts

Workout was longer than usual today. Most of the extra time was spent on finding that last bicep exercise. Good day overall. No cardio today.

[Max-Mex]

April 17, 2004

Workout Length : 79

(+x) = extra reps
(-x) = lost reps


Sumo Deadlifts:
10@135, 6@225, 3@315
3@365, miss@405, 1@405, miss@415, 1@415(PR)
Comments: Booyah! Those misses really pissed me off. After each miss, I was ready for the lift. I wish I could get that same feeling right after I miss. I only took like 1 min after each miss before the completed lift. Gotta figure out a way to psyche my self up mentally and physically for my 1 rm attempts.

Glute/Ham Raises:
skipped
Comments: I'm going to drop these for a month.

Walking DB Lunges:
208@45's
Comments: Very good today. Much more solid.

Nautilus Prone Leg Curl:
8@60, 5@120, 3@160
6@160, 5@160
Comments: Not bad. I might do these just for this month.

Seated Calf:
12@45, 8@70, 6@100, 3@135
8(+1)@150, 7(-1)@150
Comments: Hmm, evened out. Better than last week. No cramps.

Nautilus Abs:
8@100, 6@160, 3@200
2x8@230
Comments: Took about 5 secs rest before last rep. Feel the burn!

Adjustable Incline Leg Raise Bench:
2x4@10
Comments: Went back to these. Just not ready yet for hanging leg raises.

Incline Situps:
7@6
Comments: Went up another notch today. Abs were done by the end.


Cardio

ROde stationary bike today. Man my quads were burning. Did some interval work. My legs became lactic acid heaven!


Time: 22:05 mins
Avg HR: 145
Max HR: 169
Est. Cals Burned: 323




Final Thoughts

Awesome deads day. Even though it took me 2 attempts to make both of those lifts, I still got them. I'm da man!

[ReturnedFire]

awesome work on the deads! :thumbup:

[Max-Mex]

Thanks Joto. Ima tryng!

[Max-Mex]

April 19, 2004


Workout Length: 45 mins.

(+x) = extra reps
(-x) = lost reps


Barbell Bench Press:
20@bar, 10@45, 8@125, 6@175, 3@215
2x8@235
Comments: Still got 8 both times but man it was harder today. Even harder than last week. I', still going for something heavy for my final week(next week). I'll do 255 again for my last set to see how many reps I can get.

H.S. Wide Chest:
2x8@305
Comments: Better than last week. Still a little weak. The last rep was a struggle.

Dumbell Flat Bench Press:
7(+2)@85's, 4(-1)@85's
Comments: Again, better than last week. I guess that first set really took a lot outta me cause the second set was hard, hence the 4 reps.

Icarian Pec Fly:
7@170
Comments: Same as last week.



Cardio

Did some running on the treadmill today. Very little though. It was mostly to see how my legs would do. Not too bad. Knees were ok. Right quad started to cramp up a little but it settled down later.


Time: 22 mins
Avg HR: 140
Max HR: 171
Est. Cals Burned: 308





Final Thoughts

I guess it was a good session. I mean, my lifts were all there, I just didn't feel strong doing them. I've been feeling a little tired lately and maybe that has something to do with it. Been busy working so maybe I'm just need some rest.

[Max-Mex]

April 20, 2004


Workout length : 51 mins

(+x) = extra reps
(-x) = lost reps


Standing T-Bar Row:
10@45, 8@70, 6@100, 3@135
2x8@150
Comments: Felt harder this week. I didn't think the last rep was gonna happen but I got it up.

H.S. Lat Pull (underhanded grip):
8@210, 7(-1)@210
Comments: Kinda bummed about the rep lost. Just didn't have it in me today.

H.S. Iso-Row:
2x8170
Comments: It was ok. Could have been a bit more solid.

Dumbell Rows (iso-lateral):
6@90, 5@90
Comments: New weight. Grip is becoming a problem. I think straps might be necessary for these.

H.S. Iso-Behind the Neck Pull Down:
skipped
Comments: Wanted to try something different just for today.

Pullups:
3@bw, 2@bw
Comments: Hard. Then again, this was after a full back workout. I might start doing these again. I also did some assisted pullups, but not logging them. Maybe next month I'll add them and drop something.



Final Thoughts


Felt weak again today. No cardio. I thinkI might be getting sick. It's hard to tell with my allergies. Throat and chest are congested. Don't have a fever so it's not the flu. Tomorrow is legs so if I have a crappy leg workout, then it's possible I'm getting sick. Maybe I just need rest. Who knows....

[Max-Mex]

Woke up this morning feeling like ****. Combination of allergies and something else. Cold, flu? Not sure. Chest is very congested and I sound like Darth Vader. Took the day off from my day job to get some sleep. I have to work at night which sucks but not much I can do about it. I'm still planning on going to the gym tonight. I think I should be rested enough to get some kind of workout in. Working out always makes me feel better for some reason.

[Max-Mex]

Have to skip my arm workout today due to scheduling conflicts. Not happy about this but work comes first sometimes. I still have to post my shoulder and leg workouts from this week. Hopefully I'll get to this later tonight. Still sick but overall feeling better. I have no voice right now. I pretty much have to whisper.

I've also made the decision that on May 1st, I'm going to start eating clean again. I'm not cutting yet, but I want to get started. I've gained a good deal of weight and I'm getting a little uncomfortable with some of the fat I've gained (gut area). I'm going to try my hardest to stick with clean eating. Not sure how I'm going to do but I'll give it my best. I'm not counting calories yet. That won't happen until the end on May.

[Dedicated]

Hope you feel better. I think that's great that you are going to start eating clean again.

[Max-Mex]

Thanks!

Ok been feeling better. Mostly coughing and blowing my nose every 5 mins. Just getting all the snot out. I've really been slacking with the posts. I am still logging in my regular journal, just haven't been motivated enough to transfer to here. Hopefully tonight depending on how I feel.

[Dedicated]

Great to hear that.

[Max-Mex]

Ok so I lied about updating. Got a little lazy last night. Won't be updating tonight (long night at work). Thursday or Friday might be the day. I'm just creating more work for myself. LUHZER!

[Dedicated]

Lewser!!!!!!

[Max-Mex]

Holy cow I have some impressive back DOMs! Hurt to even sit back in a chair today. Lats are sore to the touch. Ouchie!

[Dedicated]

Nice heh, I haven't had back doms like that in a looong time.

[Max-Mex]

2/29/04

Arms: 16 1/8" (14 5/8" unflexed)
Forearms: 12 3/8" (unflexed)
Chest: 44"
Thighs: 26"
Calves: 16 3/4"
Waist: 41 3/4"

all measurements unflexed unless otherwise noted

Weight: 207 (.5lbs gained since last weigh in)
BF: 36.5% (BF scale- same as last weigh in)

Some increases and some major decreases. Since I was cutting for about 2 months, it showed in some areas more than others. Arms gained a minimal amount while everything else dropped from 1/2" to almost 1.5". I've been off the cutting diet for about a month. I'm happy that I haven't gained major weight since last time. If I can keep it level or maybe gain another 1/2 lb until I start doing cardio, I'll be very happy. Any weight loss I may have had didn't affect my lifting which is a good thing. Next month should be good since I'm just eating to maintain.


5/01/04

Arms: 16 3/16" (14 1/2" unflexed)
Forearms: 12 1/2"
Chest: 45 5/16"
Thighs:
Left 26"
Right 26 1/2"
Calves:
Left 16 1/2"
Right 17 1/8"
Waist: 42"
Hips: 42 1/4"
Shoulders: 49" (measurement from around from shoulder to shoulder)

all measurements unflexed unless otherwise noted


Weight: 213 (6 lbs gained since last weigh in)
BF: 36% (-.5% lost since last weigh in)

Well, some decent weight gain since last time. I really thought my waist would be much bigger but only a 1/4" increase. Not too bad over a 2 month period. Though my eating wasn't that great, I figured I gained at least 2 inches or more. Good increases in in just about everything. I've decided to add hip and shoulder measurements as well. It would be nice to see how wide im getting above and below. :D

Strength has improved quite a bit so the measurement increases are fat but definetly muscle as well. As I mentioned earlier, today is my first day of clean eating. I'm not cutting yet but I want to cut as much junk out of my diet as possible. Not only do I want to be big and strong, but healthy as well. Eating crap is just plain bad and I need to stop. I hope to make this a permanent change since I really want to be even healthier.

I should be making updates to my journal later today. Kinda hungry right now and food is all I can think of at the moment.

[Max-Mex]

Ok, time to catch up.

[Max-Mex]

April 21, 2004


Workout Length : 65 mins

(+x) = extra reps
(-x) = lost reps


Squats:
10@115, 8@155, 6@205, 4@245, 2@265
4x3@285, 3@315
Comments: Everything went well. Decided to try 315 today and got a solid 3 reps. I was happy.

BodyMasters 45 degree Leg Press:
2x7(+1)@410
Comments: Another increase.

RDL:
8@bar, 8@135
2x8@235
Comments: Smoothe and solid.

Donkey Calf:
Skipped
Comments: I think I need to replace this with something else. I use the whole stack plus some plates and it's making the machine a little unstable.

AFS Leg press, Calf presses:
10@180, 8@270, 8@360, 7@410
Comments: New machine today. Not sure if I liked it. Was ok but just not the same as the donkey calf. *sigh*.

Back Extensions:
2x8@35
Comments: Easy.




Final Thoughts

Good leg day. Still trying to find a better calf lift. NO cardio. Still still recovering from sickness.

[Max-Mex]

April 22, 2004


Workout Length: 53 mins.

(+x) = extra reps
(-x) = lost reps



Barbell Front Press:
20@bar, 8@75, 6@105, 3@135
1x8@145, 1x7@145
Comments: Same as last week. Still not getting that 8th rep. Very frustrating.

Dumbell Shoulder Press:
6@60's, 6(+1)@60's, 5(+1)@35's (dropset)
Comments: Better today. Back to normal.

Nautilus Shoulder Press:
1x7@210, 1x6@210, 2@140
Comments: Managed to get this in. No improvement but still good.

H.S. Standing Shrug:
DND
Comments: skipped.

Icarian Standing Delt (unilateral):
Side: 8@60, 3@60
Front (superset): 3@60, 8@60
Comments: I alternated starting position. First set start with side first, then supersetted with front. Next set was reversed.





Final Thoughts

A little better. Barbell press is still sucking but at least everything else was better. Did some upright rows as well, but not worth logging. Again, no cardio.

[Max-Mex]

April 25, 2004

Workout Length : 80 mins

(+x) = extra reps
(-x) = lost reps


Squats (narrow and wide stance):
10@115, 8@135, 6@185, 4@225, 2@275 (all of these are narrow stance)
2@315, 1@345, 1@365 (PR)
Comments: Another booyah! Nailed 365.

BodyMasters 45 degree Leg Press:
DND
Comments: Skipped.

Walking DB Lunges:
2x8@45's
Comments: Went well except for the first 2 steps again. Need to make sure those are more stable.

Nautilus Pronated Leg Curl:
12@60, 6@120
8@160, 6@160
Comments: Much better than last time.

Seated Calf:
8@45, 8@70, 6@110, 3@130
8@150, 7@150
Comments: Same as last time.

Nautilus Abs:
10@100, 6@160, 3@200
2x8@230
Comments: I'm glad I stuck with 230. This was last month's weight. I think another month of this will be good.

Adjustable Incline Leg Raise Bench:
6(+2)@10, 5(+1)@10
Comments: Much better than last week. Didn't take that long for my body to get used to this again.

Incline Situps:
8@6
Comments: Went up 1 notch. Hard.


Cardio

No cardio.


Time:
Avg HR:
Max HR:
Est. Cals Burned:



Final Thoughts

New squat pr. That pretty much sums it up.

[Max-Mex]

April 26, 2004


Workout Length: 35 mins.

(+x) = extra reps
(-x) = lost reps


Barbell Bench Press:
20@bar, 10@45, 8@125, 6@175, 3@215
6@235, 5(+1)@210
Comments: No 1 rm today but something heavier at least. I felt very strong doing that last set. What a rush.

H.S. Wide Chest:
DND
Comments: skipped.

Dumbell Flat Bench Press:
6@90's, 5@90's
Comments: Tried heavier today. Almost went for the 100's but I settled on the 95's. Not too bad. I think next time I try something heavy, I'll shoot for the 100's.

Icarian Pec Fly:
9(+2)@170
Comments: I think the reason I ended up doing more was because I rested longer and my routine was shorter today. Nonethless, it was all good.



Cardio

No cardio


Time:
Avg HR:
Max HR:
Est. Cals Burned:





Final Thoughts

Very good chest session today. Strength is still coming along nicely. Can't complain one bit.

[ryuage]

looking good mex, whyd you skip the hs wide press.

[Max-Mex]

Well, on my days when I got for heavier weights (last week of the month), I try to eliminate 1 lift. The wide chest, practical as it is, for max effort lifts, is not really worth doing. So I pick the 2 harder lifts, the bench and db bench. I just throw in the pec fly for the hell of it.

[Max-Mex]

April 27, 2004


Workout length : 53 mins

(+x) = extra reps
(-x) = lost reps


Pull Ups:
gravitron: 8@-100bw, 4@-70bw, 2@-30bw
2x4@bw, 3@bw, 2(negatives only)@bw
Comments: Thought I'd try this today. Holy cow those were hard, particularly the negatives.

Standing T-Bar Row:
6@90, 3@125
6@150, 2@180
Comments: Tried something heavier today. Thought my grip would give out but it was my lats that did.

H.S. Lat Pull (underhanded grip):
6@200, 3@230
Comments: Starting to tire out but still got in 3 reps at a heavier weight.

H.S. Iso-Row:
5@180, 4(?)@180
Comments: Forgot to write down the # of reps for the second set. Tis ok, they were slow negatives as well.

Dumbell Rows (iso-lateral):
DND
Comments: skipped.

H.S. Iso-Behind the Neck Pull Down:
DND
Comments: Skipped.


Final Thoughts


Well today was interesting. My back really didn't feel any different when I left the gym but later on it really began to get sore. By the next morning my back was REALLY sore. I think the negatives really played a huge part in that. I might continue this type of routine. No cardio.

[Max-Mex]

April 28, 2004


Workout Length : 58 mins

(+x) = extra reps
(-x) = lost reps


Squats:
8@115, 8@135, 6@205, 4@225, 2@275
2x3@285, 2x3@315, 2@345
Comments: Another really good squat session. Trying to work up to more reps with the heavier weight. Trying to get my body used to the weight.

BodyMasters 45 degree Leg Press:
DND
Comments: Thought the squats were enough today. I'll get back to this next week.

RDL:
8@bar, 8@135
6@235, 6@255
Comments: I was a little afraid to try 255 but I went for it. Nothing was hurt and it felt great. Lower back is getting solid and glute/hams are kicking!

Donkey Calf:
10@200, 6@300, 3@400
8@435, 5/3@435
Comments: First set was all fast positive and very slow negative. Second was the same for the first 5 reps, then did 3 regualr reps. Suffice to say my calves were trashed. I like the donkey calf so much better than any other lift. I need to work around the lack of being able to add more weight. I'll do the slow reps for this month and see how that goes.

Back Extensions:
DND
Comments: skipped.




Final Thoughts

Just another great leg day. Still working out the calf problem but I'll figure something out. No cardio.

[Max-Mex]

April 29, 2004


Workout Length: 47 mins.

(+x) = extra reps
(-x) = lost reps



Barbell Front Press:
20@bar, 8@75, 6@105, 3@135
6@145, 2@165(PR), 4@90
Comments: Didn't even bother with attempting 8 the second set. I was hoping to get 3 out of 165 but just wasn't going to happen. The second rep alone took me forever. I'm going to try an experiment next week. Not sure if it will solve my problems but it might help a little.

Dumbell Shoulder Press:
7(+1)@60's, 2(PR)@70's, 8(+3)@35's (dropset)
Comments: Well 60 was fine. 70's were a real bitch. No spotter so most of my effort went energy went into the first rep. Second rep was took a long time but I wasn't giving up. Tried a third but just wasn't going to happen no matter how hard I tried.

Nautilus Shoulder Press:
DND
Comments: skipped.

H.S. Standing Shrug:
8@340, 6@360
Comments: Nice shrugs.

Icarian Standing Delt (unilateral):
Side: 8@60, 3@60
Front (superset): 7@60, 8@60
Comments: Lots better today. Side was still a little weak on the second set but still improving some.





Final Thoughts

If my experiment doesn't work next week with the barbell, I think I'm going to drop it and just do DB's. I still progessing on the DB's and I just would hate to waste time on something that move up.

[Max-Mex]

April 30, 2004


Workout Length: 77 mins

(+x) = extra reps
(-x) = lost reps


Close Grip Lat Pulldown, Close Grip Pullups:
CG Pull Down: 8@100, 6@130, 3@170
CG Pullups: 6@bw, 5@bw
Comments: Taking a cue from my killer back workout. This could be permanent.

Paramount Tricep Pressdown, BW Dips:
10@15, 6@20, 3@20+25
2x10@bw
Comments: Dips were ok for the most part. Elbow starting acting up but once I got the right grip and position for my body, I was able to make it settle down. I've gotten fairly strong and I could have easily cranked out 10 quick reps both times. I decided to do them slow to make it harder.

EZ Bar Skulls:
6(-1)@85, 5@85
Comments: Not sure if this was strength loss or bar issues. I had a clamp on one end of the bar that didn't fit properly. I didn't notice this until my set was done. The weight had slide some so it's possible I was working harder than I needed to. Second set was better(replaced clamp) but no improvment.

EZ Bar Preacher Curl:
7(-1)@70, 8(+1)@70
Comments: Lost one, gained 1. Lets call it even! :D

Dumbbell Lying Triceps Extension (unilateral):
7(+2)@35, 4+4@35, 2+4@15 (dropset)
Comments: Looks kinda lame when you have to assist yourself lifting a 15 lb db. Ouch.

Icarian Bicep Curl:
7(-1)@70, 7@70
Comments: Left bicep was hurting a little. I think this was the main reason why I lost 1 rep. Wasn't a severe pain but enough to keep me from going for that extra rep.

Dumbell Grip (Static Holds):
1x40 secs@100's, 1x36 secs@100's
Comments: I think my second set could have been better. Starting grip went to **** and I began to tire out quickly.



Final Thoughts

Nice to do arms again. Not the typical workout but it was still good. Next week will be back to normal for the most part. No cardio.