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Max-Mex
10-08-2002, 11:57 AM
I already keep a written journal but I figured an online journal would be good to have as well. This first entry won't be much because I forgot to bring all my info with me today. I'll wing it for now and update later tonight.

I'm basically trying to increase my size. I started the bulking phase back in September, and have been tweaking the routine. I pretty much have the routine set and I'll continue it until either the begining of March or the end of March. Not sure when, but I'll decided when the time comes. I'm looking to increase my upper body more than lower. I have a big torso so my proportions are off right now. I want to have more of a taper so I figured that if I concentrate on upper, and then shed fat I'll be able to achieve some noticeable results. I've split my routine into 3 parts, with some other bodyparts worked in there as well. Here's how it goes:

1 day Upper body Push (chest, shoulders (front-medial), & tri's), with calf work.
1 day Upper body Pull (back, traps, rear-delts, & bi's), with ab work.
1 day Lower body (quads & Hams).

Lower Body will only be worked once a week on Wednesdays. Upper body Pull & Push will be at least twice a week. Calf and ab work will always be with upper body. I thought about setting specific days for each workout, but because my schedule can get so whacked, the leg routine is the only one I know I can keep on the same day. I will give at least 2 days to recover for each upper body routine. It seems like I might overtrain, but I always give myself an extra day off to recover during the week.

I've thought long and hard about specific exercises and used September to try various routines out. The system I've worked out goes like this:

Chest: 3 different exercises 3x10 working sets (warmups not included in working set) (might do a 4th exercise depending on how I feel)
Back: 4 different exercises 3x10 (again warmups not inlcuded)(possible 5th)
Shoulders: 2 exercises 3x10 (1 exercises will be a superset)
Traps: 1 exercise 3x10
Rear Delts: 1 exercise 3x10
Quads: 1 exercise 3x10
Hams & Glutes: 2 exercises 3x10
Abs: 3 diff 3x10
Calve: same as Abs
Cardio: once a week after leg work (I gain fat easily so I might have to up this 2 twice a week if I get to much blubber)

This looks like a lot and some might think "OVERTRAINING " tuttut , but I have some answers for that. Notice that I don't do any specific arm stuff. I get my entire arm workout from all those sets. Also, I take at least 3 minutes between sets, and I also do ab or calf work between exercises. I also make sure I get enough rest as well. I have been doing this routine for about 2 1/2 weeks now and no problems so far. I occassionally do an extra arm specific exercise like dips, NG press, or reverse grip lat pull. That depends on how much time I have left or how good I feel.

Again, I plan to bulk until sometime in March, and then burn fat from that time until end of summer. I'll put up specifc goals and stats as well later tonight. Wish me luck.

Max-Mex
:D

Max-Mex
10-08-2002, 05:39 PM
Ok got some measurements tonight:

Arms both around 14.5" (flexed)
Forearms: 12 1/4" (flexed)
Chest: 41" (hope i measured this correctly) (not flexed)
Thighs: Both 22 3/4" (not flexed)
Calves: This is messed up but I measured twice to be sure
Left - 15 1/2" (both not flexed)
Right - 16 1/8" (have no idea how that could have happened)


My height is about 5' 5". Weight and BF I'll do tomorrow to get a better reading my with my BF scale. Tomorrow is leg day. Went out and bought a BB pad for squats. My gym keeps getting theirs stolen or lost or whatever. I'll post info on my eating as well.

Max-Mex

Max-Mex
10-08-2002, 05:47 PM
Oh yea, goals for lifting. I wanna try micro loading but my gym doesn't have any 1 pound plates. I don't think I 've ever seen them before at any gym so maybe they don't make them. Anyway, they do have 2 1/2 pound plates so at the start of every month with exercises that require plates, I'll load up 5 pounds extra. Not sure how I'm gonna micro load with DB's though. I guess I'll have to move up 5 pounds per DB every 2 months. I hope to increase all my lifts by 55 pounds next September. That may seem like a long time, but I'm in no rush. :)

I'm not gonna really worry about gaining any specific amount of weight. I'm more interested in increasing my lifts. If I reach my goal, the size will come as well.

Max-Mex
10-09-2002, 10:56 PM
October 10, 2002

Legs today. Went to the gym later than usual. I prefer to go in the morning. I feel I have more energy then, and there's hardly anyone around. Got there around 5pm and was packed. I started off with a 5 minute warmup followed by about 20 mins of stretching. I was hoping to use this particular Smith machine for squats but it was being used. I figured I'd do regular squats but all the racks were being used. I had to use this other Smith machine which has some added resistance so to speak. :mad: Since no one was gonna be done anytime soon I decided to use it. Sets went ok, struggled a bit on the last set but got through it. After the squats, took a 10 minute breather and did some SLDL's. After that, I couldn't find any space to do some lunges so I went and did some work on this standing glute machine. That was it for the lifts. Did my cardio and called it a night. Sets and Exercises as follows:

Green indicates warmup.
Red indicates working sets
()=drop set

Smith Squat: 1x20@50, 1x12@90, 2x10@160, (1x9@160, 1x8@110)

SLDL : 1x10@115, 3x10@165, 1x10@185.
(my working set seemed kinda easy. I think I'll start my working sets at 185 next time)

Pulse Standing Glute Machine (no weight #'s like multiples of 10, just single digits) : 3x8@8

Not sure how much the bar weighed on the smith machine but I'll just measure plate weight when using it. I'll add bar weight when I do regular squats.

I also weighed myself today and got my BF%. Weight is 175.5 lbs. BF% is about 25%. First of September I was about 22% BF and around 172 lbs. The weight gain isn't too bad. I hope to keep it steady and BF reasonable. That's it for today. Tomorrow is upper body push (chest & shoulders, with some tri's)

Max-Mex
10-10-2002, 07:45 PM
October 11, 2002

Today was chest & shoulders with a little tri's. Good day today. Good energy for all lifts. Got a nice squeeze from the incline press. Decided to do all my calf exercises one leg at a time. Hopefully this will fix the size descrepancy between my calves.

Green indicates warmup.
Red indicates working sets.
()=drop set

Smith Incline Press: 1x17@50, 1x15@90, 2x10@130, (1x10@130, 1x5@110, 1x6@90)
Single leg calf raises (on leg press): 3x10@90
Hammer Strength Incline Press: 2x10@160, (1x10@160, 1x4@130, 1x4@110)
Single Leg Seated Calf Raise: 3x10@25

SuperSet of DB Incline Flys and DB Incline Press:
Flys: 1x10@20's, 1x10@25's, 1x9@30's
Press:1x10@40, 1x10@40, 1x6@40

Hammer Tibia (single leg): 3x10@20
Smith Front Press (wide grip): 2x10@80, (1x9@80, 1x5@60, 1x6@50)

Superset of DB Lateral Raises & DB Press:
Raises: 3x15@8's
Presses:2x8@25's, (1x8@25's, 1x6@15's(real slow negative on this one))

Assisted Dips: 1x10@136, 2x10@156

I decided to go easy on the dips for a while. Eventually I'll do body weight and start adding. It's really the only tri's exercise I'll do, along with CG Bench Presses. I get enough of a tri's workout with all the earlier presses I do. I might try a heavier weight on the DB laterals next time. Was much easier than before. I'll try to find some 10's. No cardio today. Legs feel pretty good. Hams are hurting a bit, but a good hurt. Gotta give then a stretch tomorrow. Tomorrow is an off day. Get some rest. Try to eat well.

Max-Mex
10-12-2002, 09:27 PM
October12, 2002

Back today. My gym has two other locations and decided to go to the one of the other ones today. Was short on time so had to speed everything up a bit. Didn't have time to work traps directly but was able to do at least one back exercise that worked the traps more. This other gym didn't have one particular Hammer machine so I tried another Hammer machine instead. Worked on abs as well. Did a 5 minute warmup and 20 mins of stretching. After my workout spent about 10 minutes in the sauna. :thumbup: NICE!

Green indicates warmup set.
Red indicates working set.
()= Drop set

Lat Pulldown: 1x15@60, 1x10@90, 2x10@120, (1x10@120, 1x8@100, 1x8@90)
Nautilus Ab Machine: 2x10@120, (1x10@120, 1x10@100)
Bentover BB Rows: 3x9@135
Crunches: 2x20, 1x30
Hammer Front Lat Pulldown (rev grip): 1x10@90, 1x10@160, 1x9@160, 1x8@160
Seated Cable Row: 2x10@110, 2x8@140
Hammer Low Row(used this for my traps because of angle): 1x10@70, 1x10@90, 1x8@140


Workout was good today. Have to use the Hamer Latpulldown with the reverse grip every once in a while. Like the squeeze I got outta it. This isn't my normal routine, but close enough. Next week will be the regular one. Tomorrow is chest again.

Max-Mex
10-14-2002, 01:30 PM
October 13, 2002

Chest, shoulders, tri's, & calves. Sunday morning workout today. Changed my routine slightly because the smith machine I usually use was being used by someone else and I didn't want to wait for it. I did Flatbench DB presses instead. I was also able to get in one triceps exercise in (dips). Since I hadn't done DB's presses in a while, I had to do some extra warmups to get the right weight to do working sets on. These extra sets probably resulted in the fewer reps, but I know now what to use next time I do these.

Green indicates working sets.
Red indicates working sets.
()=Drop set

DB Flatbench presses: 1x10@15's, 1x10@35's, 1x10@60's, 1x10@70's, 1x8@70's, (1x6@70's, 1x5@45's)
Single Leg calf press(on leg press): 1x10@70, 2x10@95
Hammer Incline Press: 2x10@160, (1x10@160, 1x5@130, 1x4@110)
Single Leg Seated Calf Raises: 1x10@25, 2x10@35

Superset of DB Incline Fly's & DB Incline Presses:
DB Fly's: 1x10@20's, 1x10@25's, 1x6@35's (had to skip 30's because they were all being used)
DB Incline Press: 2x10@40's, (1x8@40's, 1x6@25's)

Hammer Tibia (single leg): 3x10@20
Smith Front Press (wide Grip): 2x10@80, (1x10@80, 1x6@60, 1x5@50)

Superset of DB Laterals and DB Overhead Presses:
DB Laterals: 3x15@10's (new weight, up from 8 lbs)
DB OH Press: 2x8@25's, (1x8@25's, 1x8@15)

Assisted Dips: 1x10@136, 2x12@156

Pretty good workout. It felt good to do the Flatbench presses again. I'll have to throw those in once in a while. I hurt my back a little. Upper middle back. Not sure if it was from lifting or not stretching properly. It feels better today though. Put some tiger balm on it and stretched it out some today. Hope it gets better by tomorrow for my back workout. If it doesn't I'll skip one more day(today being the 14th).

Max-Mex
10-15-2002, 10:28 PM
October 15, 2002

Back & abs.

Red indicates working sets
()=drop sets

Lat Pulldown: 1x20@60, 1x10@90, 2x10@120, (1x10@120, 1x8@100, 1x8@90)
Nautilus Ab Machine: 1x10@90, 2x10@120, (1x10@120, 1x10@90)
Bentover BB Row's (underhand): 3x10@135
Crunches: 2x20, 1x30Hammer Behind the Neck Pulldown: 2x10@160, (1x10@160, 1x8@130, 1x10@110)
Panatta Lower Ab Machine: 3x8@40
Seated Cable Row: 2x10@110, 1x10@135, (1x9@135, 1x10@85)
Side Bends: 3x10@50
DB Shrugs: 3x10@85's
Parallel Grip Cable row: 3x10@60

Decided to try the Bentover BB rows underhanded today. Didn't really feel much of a difference. I'll probably throw them in anyway once or twice a month for variety. Abs went fine today. Next month I might up my weight on the cable rows to 135. 110 is pretty easy now. At 135, I get a really good workout. I have to put in some effort at that weight. I'll make a decision come November. Back was not a problem today. It felt great. Tomorrow is legs.

Max-Mex
10-16-2002, 10:48 PM
October 16, 2002

Leg Day. The day didn't start as I had planned. Was late to the gym because of a morning traffic accident. Took me an hour to get to the gym today(normally it takes 15 mniutes). Also, I didn't get that much sleep so when I got there I was a little tired. After warming up and stretching I felt a more awake.

Red indicates working sets.
()=drop sets

Smith Squats: 2x10@90, 2x10@160, (1x10@160, 1x10@110)
SLDL's: 1x10@135, 3x10@185
DB's Walking Lunges: 3x20@40's

35 minutes of cardio.

Changed my warmup sets today because of time constraints. I think I like it better. I'll use it from now on. I decided to lift @ 185 on the SLDL's. Feels much better. Tried DB lunges for the first time in a while. I have to be a bit more careful with my form.

My cardio always consists of the following:
Treadmill

6 min's walking warmup. Start at 3mph and go up to 4.1mph.
2.5 mins of running then 2.5 mins of walking (x5) (running speed starts at 6.7 and goes up each cycle .3 mph)(walking speed is always 4mph)
6 min's of walking cooldown.

Sometimes I go faster when I run or I raise the incline when I walk. It varies. Tomorrow is a break, Friday is chest again.

Franjipani
10-16-2002, 11:42 PM
Originally posted by Max-Mex
[Bthe smith machine I usually use was being used by someone else and I didn't want to wait for it. I did Flatbench DB presses instead. [/B]

Don't ya just hate that:mad: ..... I'm so possessive of the equipment at my gym....hee hee... anyway, pays to be creative and have other tricks up your sleeve !

Keep up the good work:thumbup:

Max-Mex
10-17-2002, 06:18 AM
Thanks man! Yea I try not to get too bent outta shape if someone is using something I want to use. I generally have substitutes for all my exercises. It does add variety sometimes.

Max-Mex
10-19-2002, 04:16 PM
October 18, 2002

I'm a day late(today is the 19th) posting but I finally got some time to do this. I had to combine both chest, back on Friday. Reason being I have a long weekend and I wasn't going to be able to work out at all this weekend. Normally I would have done chest on Friday and back on Saturday or Sunday. Since I have to work both days I figured doing both on Friday would be best. My only concern was having enough energy to do both at the same time. I decided to skip the calves and abs and just do the main chest and back routine. I alternated between back and chest(started off with back) and gave myself enough rest between sets and exercises to make sure I had enough energy. I was going to bring some Gatorade incase I started getting tired but I forgot the damn bottle! :bang: It was ok though. I got through the whole thing and I felt pretty good.


Red indicates working set.
()=drop set
*=improvement over previous workout day.

Lat Pulldown:
1x15@60, 1x10@90
2x10@120
(1x10@120, *1x10@100, *1x10@90)
Comments: I feel these are getting easier for me. I would say that by the end of the month I'll be fairly comfortable with this weight and I'll add 5 pounds.

FlatBench DB Presses:
1x15@30
*2x10@70's
(1x7@70's, *1x6@45's)
Comments: I was able to squeek out some extra reps this time. I guess doing fewer warmups sets helped. We'll see what happens next time.

Bentover BB Rows:
3x10@135
Comments: Got a little rough on the last to sets. Had to really concentrate on getting the weight up for the last 2-3 reps both times. Did overhad grip this time.

H.S. Seated Bench-Press:
2x10@160
(1x8@160, 1x4@130, 1x4@110)
Comments: I was supposed to do the H.S. Incline press but it was being used. I thought about Smith Incline presses but I wanted something that would work arms indepedently. I settled on the regular press. The superset kicked my ass. Still felt good though. Did some really slow negatives on the last superset

H.s. Behind the Neck Pulldown:
2x10@160
(1x10@160, 1x8@130, 1x8@110)
Comments: I did worse on the last supetset than last week by 2 reps but I think it had to do with me being more strict than usual with my form today. I'm suprised I didn't bust a vein from concentrating so hard. :drooling:

H.S. Wide Chest:
2x10@180
1x10@200
Comments: I didn't want to do my usual flys/incline db press superset since I already did the flatbench stuff. I used to do this one sometimes so I decided to give it a go.

High Angle Seated Cable Row:
2x10@110
(1x8@135, 1x10@85)
Comments: I think the higher angle makes it harder to lift the weight. That's what it felt like anyway. Compared to my previous workout with the seated row, I had to struggle to get 8 good ones on the last set.

Smith Front Press(wide grip):
2x10@80
(1x10@80, *1x8@60, *1x7@50)
Comments: I did better on the superset and all the sets felt easier today. I think this had more to do with the fact I didn't do my normal Smith Incline press and H.S. Incline press. So my shoulders were more rested so to speak.

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
1x15@40
2x10@60
OH DB Pess:
3x8@25
1x10@40
Comments: I'll have to mess with this a bit more. I'll stick with these weights for right now and move up at the end of the month. 60 pounds is good for the rows. Superset the OH with 25's was easy. I'll try either 35 or 40 next month.

Assisted Dips:
1x12@136
1x12@156
1x10@156
Comments: I felt pretty tired by now. Last 2 sets were a bit rough.

DB Shrugs:
3x10@85's
Comments: Nice way to finish off. Last set was a bit tough.


Final Thoughts

I think for the most part I'm progressing. I feel the weights are easier to move. This workput was harder because of all the effort I had to put in to working out both chest and back. I can't wait to add more weight! I have to calm myself and not get too crazy with adding weight. Next month, I'll add 5 pounds to all lifts except the ones that use DB's. I'll try to squeek out extra reps with those and then go up 5 lb's per DB in December. I get 2 days rest and then it looks like I'll have to double up again on Monday because of work schedule. I have to remember the gatorade this time. Hopefully that will help some at the end. Get a nice sugar rush! :strong:

Max-Mex
10-20-2002, 08:39 PM
Man what a LLLOOOONNNGGGG weekend. I had to work Sat 7am to 4pm and Sunday 6am-10pm. I do not wanna miss my workout tomorrow. It wouldn't be so bad if I didn't have to do both chest and back again. Oh well. Tuesday is rest, Weds is legs, and Thurs is rest again. I think I should get enough sleep during that time. Tonight I'll get 5.5 hours if I'm lucky. I know I should get more sleep but I don't want to miss 3 days in a row. I know that's not a bad thing, however I don't want to make it a habit. I know by tomorrow I'll be fine, I'll just be really unhappy about getting up. :cry:

Max-Mex
10-21-2002, 11:00 PM
October 21, 2002

Today was one of those days I thought was gonna turn out like crap and ended up being one of my best workouts. Go figure. The previous 2 days I worked a total of 24 hours with about 10 hours of sleep total. I had to get both Chest and back in today because I wasnt gonna have time to do chest today and back tomorrow. I woke up at 4:30am, eat a light breakfast, and drove to the gym. I knew it was gonna be rough because during my first sets (latpulldowns), I was napping between sets. My eyelids felt like they had bricks attached to them. By the end, I waas wide awake and my body was hurting, but in a really good way. I felt AWESOME. More on this later, on with the workout.


Red indicates working set.
()=drop set[/b]
*=improvement over previous workout day.

Lat Pulldown:
1x15@60, 1x10@90
2x10@120
(1x10@120, 1x10@100, 1x10@90)
Comments: The weight is feeling lighter. Dropset is getting easier to do. More weight coming soon. My form kicked ass too.

Smith Bench-Press:
1x15@50, 1x10@90
2x10@130
(1x10@130, 1x10@110, 1x10@90)
Comments: DAMN! These made my chest feel great! Got a nice pump! I LIKEM!

Bentover BB Rows:
3x10@135
Comments: Last set kicked my ass. I think I'll have to stick with this weight for another month.

H.S. Incline Press:
2x10@160
(1x10@160, *1x6@130, *1x10@110)
Comments: I think I did better on the dropset because I didn't start my workout with Smith incline presses.

H.S. Behind the Neck Pulldown:
2x10@160
(1x10@160, 1x8@130, *1x10@110)
Comments: Form baby! FORM! Felt very nice! :D

Superset of DB Incline Flys & DB Incline Presses:
DB Incline Flys:
1x10@20, 1x10@25, 1x10@30
DB Incline Presses:
2x10@40, 1x9@40
Comments: I liked how the last set really felt. I might start next time with a small warmup and then jump to the 30's for flys.

High Angle Seated Cable Row:
2x10@110
(1x8@135, 1x10@85)
Comments: Last set was HARD!. Nailed form though. Back was feeling it today!

Smith Front Press(wide grip):
2x10@80
(1x10@80, 1x8@60, 1x6@50)
Comments: Getting easier. Drop set was a tad harder because I took slower negatives.

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@60
OH DB Pess:
3x8@25
1x8@40
Comments: I'll stick with this till the end of the month.

DB Shrugs:
3x10@85's
Comments: Last set was killer.

Assisted Dips:
1x12@136
1x12@156
*1x12@156
Comments: Barely got 12 at the end..



Final Thoughts

Forgot my Gatorade again! :swear: I decided to try the ABB Speedstack drink to get some extra energy since I was so tired. I'm not sure what it was, but I was majorly pumped by the end of my workout. I think it was just a fluke to be honest. There was no possible way for me to have such a great workout with what little sleep I had. Maybe it was the carbs from last night, or the brekfast, or even all the stuff in the ABB drink (ephedra, caffine, etc). All I know is I was able to get through the workout w/o crashing and burning. I shouldn't complain!

Max-Mex
10-23-2002, 09:50 PM
October 23, 2002

Legs today. Good workout. Lunges were killing me at the end. More later.


Red indicates working set.
()=dropset.
*=improvement over previous workout day.

Smith Squats:
2x10@90
2x10@160
(1x10@160, 1x10@110)
Comments: I prefer doing the 2 sets at 90 for a warmup. I'll stick with that.

SLDL's:
1x10@185
3x10@185
Comments: Last set got tough at the end. Getting used to the weight faster than I thought.

Walking DB Lunges:
3x20@40's
Comments: How I do these is I do one set of ten in one direction, stop turn around, then 10 more. The last 4 steps are REAL killers. Almost fell over twice at the end of my the last 2 sets.

Final Thoughts

This workout kicked my ass more than I thought it would. I am REALLLY tired and am dying for sleep. I can feel my legs starting to ache already. My ass as well, thanks to the lunges. Tomorrow I'll be walking like a retard. :D

Max-Mex
10-25-2002, 06:59 AM
October 24, 2002

Chest & Tri's. I wish today had never happened. I was soooo tired and uninspired. I made myself go and I should have listended to my body instead. Oh well. I mananged to get through the workout and also hurt myself at the same time. More on that later.

Red indicates working set.
()=dropset
*=improvement over previous workout day.


Flatbench DB press:
1x20@30's
1x10@70's, 1x9@70's, (1x7@70's, 1x6@40's)
Comments: Ugh! I barely got 10 outta the first set. I was supposed to do smith bench presses but someone was at the smith machine I use. My focus was way off too. It got better during the remaining sets, but man was that depressing.

Single Leg Seated Calf rasises:
1x10@25, 1x10@45, 1x10@45
Comments: I should have warmed up the calves more. Also, it's been a week since I last did these so my calves felt kinda weird. I got through the sets but it didn't feel like I accomplished much.

H.S. Incline Press:
2x10@160, (1x10@160, 1x6@130, 1x6@110)
Comments: Almost the same as the previous workout. The dropset missed by 4 reps on the very last set.

H.S. Single Leg Tibia:
3x10@20
Comments: Nothing exciting to report. Just like the rest of my workout.

Superset of DB Incline Flys & DB Incline Presses:
DB Incline Flys:
1x10@20, 1x10@25, 1x10@30
DB Incline Presses:
2x10@40, 1x8@40
Comments: This set felt good. The only thing that felt good today. Missed by 1 rep on last set.

Smith Front Press(wide grip):
1x10@90, 1x8@80, (1x7@80, 1x4@60, 1x3@50)
Comments: I guess today I wasn't meant to use my favorite smith machine. I think part of the reason for fewer sets was that this machine felt heavier. I think the bar was 10 pounds heavier, maybe 15. Either way, these sets were hard.

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@60
OH DB Pess:
3x8@25
1x8@40
Comments: Decided to really focus on the negative on both. Gives my shoulders a good burn..

Assisted Dips:
1x12@136
1x12@156
1x12@156
Comments: I should have skipped these. I was thinking about it, but then I decided to do it anyway. Next time listen to my BODY! Hurt myself somehow on these. In between my shoulder and my neck. Maybe my Supraspinatus(sp?). Hurts in that spot when I lift my arms straight up. Put some Tiger balm on it and it has gotten better.



Final Thoughts

I've come to the conclusion that next time I should follow my instincts. If my body says wait 1 more day, then I'll listen. Your body don't lie!

Max-Mex
10-27-2002, 07:08 PM
October 26, 2002

Back today. Much better workout today. Amazing what some sleep can do.


Red indicates working set.
()=dropset
*=improvement over previous workout day.

Lat Pulldown:
1x15@60, 1x10@90
2x10@120, (1x10@120, 1x10@100, 1x9@90)
Comments: Since the weight was feeling lighter I decided to hold the contraction for 2-3 secs on my dropset.

Nautilus Ab Machine:
1x10@90
2x10@120, (1x10@120, 1x10@90)
Comments: I should have warmed up a bit more. Dropset was killer.

Bentover BB Rows:
3x10@135
Comments: Seem to be getting better at these. I thought I might be able to get through last set w/o any problems but the last 2 reps got me. I still think I'm improving though.

Panatta Lower Ab Machine:
3x8@40
Comments: Did some slow negatives. Nothing special to note.

H.s. Behind the Neck Pulldown:
2x10@160, (1x10@160, 1x8@130, 1x10@110)
Comments: Same as last time. Will be adding weight soon.

Crunches:
3x20
Comments: Crunch, crunch, crunch.............

High Angle Seated Cable Row:
2x10@110, (1x8@135, 1x10@85)
Comments: That last set is tough. The first 2 are getting easier though. The seated pulley I use doesnt go up by 10's. After 110, there is a weight, but it's not labled, then 135 is next. WHat I'm going to do soon is add weight to the pin, and do the last set @135 until I eventually get to 135. When I get to 135, I'll do 2 of 135 then 1 of 165.

DB Side Bends:
3x10@50
Comments: Nothing special to report here.

DB Shrugs:
3x10@85's
Comments: Same as last week.

Camstart Spinal Extension:
1x10@60, 1x10@80, 1x10@90
Comments: I decided to add an extra exercise to target my spinal erectors. Nothing too heavy. Just as a finishing exercise if I have time.



Final Thoughts

This workout felt much better than my last one. I wasn't tired and I was really motivated. The extra sleep played an important part. Almost time to add weight. Not much, but it means improvement. woo hoo!

Max-Mex
10-30-2002, 09:17 PM
October 28, 2002

Chest today. Good workout today. Got the chest really going by the end. Gonna feel it the next few days.

Red indicates working set.
()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x12@50, 1x10@90
2x10@130,(1x10@130, 1x10@110, 1x10@90)
Comments: Nice pump again. Looking forward to adding some weight.

H.S. Horizontal Calf press (single leg):
1x10@90
3x10@130
Comments: I'm not sure about the single leg stuff. I might have to lower weight and try to focus more on my form for the left calf.

H.S. Incline Press:
2x10@160, (1x10@160, *1x7@130, 1x5@110)
Comments: Almost the same as the previous workout. New weight soon!

Single Leg Seated Calf Raises:
1x10@25
3x10@45
Comments: Same thing like the calf presses. Will drop weight and focus on form.

Superset of DB Incline Flys & DB Incline Presses:
DB Incline Flys:
*1x12@20, 1x10@25, 1x10@30
DB Incline Presses:
*3x10@40
Comments: Just so everyone knows, I do a set of flys, then immediately a set of presses.

H.S. Single Leg Tibia:
3x10@20
Comments: Got a nice burn going at the end. Gonna stick with this weight for another month.

Smith Front Press(wide grip):
2x10@80, (1x10@80, 1x8@60, 1x6@50)
Comments: Back to my regular smith machine. My shoulders were pumped by the end.

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@60
OH DB Pess:
3x8@25
*1x10@40
Comments: As with the fly/press superset, I do a set of rows, then immediatley a press.


Final Thoughts

Much better workput than last time. Next session will be all about failure. I'll only do 2 chest exercises, smith press and the fly/press superset. Shoulders will be the same 2 exercises. Calves routine will stay the same but with less weight. New weights after next sessions!

Max-Mex
10-30-2002, 09:25 PM
October 29, 2002

Back today. Good workout again.

Red indicates working set.
()=dropset
*=improvement over previous workout day.

Lat Pulldown:
1x15@60, 1x10@90
2x10@120, (1x10@120, 1x10@100, *1x10@90)
Comments: Same as last week.

Nautilus Ab Machine:
1x10@90
2x10@120, (1x10@120, 1x10@90)
Comments: Stomach was still a bit sore from last session. Got through it ok though.

Bentover BB Rows:
3x10@135
Comments: Just the last set got me. I think it was better than last week. I'll keep this weight for another month.

Panatta Lower Ab Machine:
3x8@40
Comments: Same as last session.

H.s. Behind the Neck Pulldown:
2x10@160, (1x10@160, 1x10@130, 1x10@110)
Comments: I took a 1-2 sec pause on dropset to get 10 reps out. Back was pumped.

Crunches:
3x20
Comments: Crunch, crunch, crunch.............

High Angle Seated Cable Row:
2x10@110, (1x9@135, 1x10@85)
Comments: Took a pause to get the last rep out @135. I think my form needs some work. I have to focus more.

DB Side Bends:
3x10@50
Comments: Nothing special to report here.

DB Shrugs:
3x10@85's
Comments: Same as last week.



Final Thoughts

Good workout overall. Next session is about failure as well. Haven't decided on the routine but whatever it is, it will be killer.

Max-Mex
10-30-2002, 09:34 PM
October 30, 2002

Legs today. Today was failure day. Man am i feeling it!


Red indicates working set.
()=dropset.
*=improvement over previous workout day.

Smith Squats:
1x12@50, 1x10@90fs
5x10@160, (1x8@160, 1x6@130, 1x6@110, 1x6@90)
Comments: All I can say is that my legs felt like mush when I was done.

SLDL's:
1x10@105
4x10@185
Comments: I was beat by the end of these.


Final Thoughts

God my legs are toast. Next few days are gonna be rough. Legs are sore 4 hours after I was done. I can't even imagine what they would be like right now if I had time to do the lunges. I shiver at the thought! I was thinking of only adding 5lbs next session, but since I did so many sets with 160, I think I'll move up to 180. A month @ 180 should do the trick. LUNGES NEXT TIME!!!!!!!!!

Max-Mex
10-31-2002, 11:10 PM
October 31, 2002

Chest today. Going to the failure!

Red indicates working set.
()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x12@50, 1x10@90
6x10@130,(1x12@130, 1x7@110, 1x8@90)
Comments: I think I might try going up 10lbs next session. 6x10 is kinda crazy. I even did slow reps. Got a good pump though. The dropset really got my chest burning.

Superset of DB Incline Flys & DB Incline Presses:
DB Incline Flys:
1x10@20's, 1x10@25's, 1x10@30's, (1x10@30's, 1x10@20's)
DB Incline Presses:
2x10@40's, 1x8@40's, (1x7@40's, 1x8@20's)
Comments: This stuff killed me. Chest was just mush after this.

Smith Front Press(wide grip):
4x10@80, 1x9@80, (1x9@80, 1x6@60, 1x6@50)
Comments: Lots of sets. Maybe I should move up 10 lbs as well. I'll decided next time. The blood was flowing at end of the dropset.

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
4x10@60, (1x10@60, 1x10@40)
OH DB Pess:
5x10@25's
1x7@40
Comments: Ow. Burn baby burn!


Final Thoughts

I know this was a lot of sets and reps, but I really wanted to waste my muscles. This also gave me a good idea as to how much to increase the weight. I have a feeling I'm going to do only the Smith b-press and then the incline fly/press superset from now on. Again I'll make a decision next session. Shoulder stuff will stay the same. Not sure on weight increase though. Either 5 or 10.

All I can say is that I'm one hurting unit right now. Legs are trashed and my chest is starting to ache. Tomorrow is back so by Saturday I'll be a mess! :)

Max-Mex
11-02-2002, 03:41 PM
November 1, 2002

Back today. Down failure road!

Red indicates working set.
()=dropset
*=improvement over previous workout day.

Lat Pulldown:
1x20@60, 1x10@60
Comments: I did these as a warmup for pullup.

Pull-Ups:
5x4
Comments: I just can't get into these. I never feel it like the pull downs or rows. I think it's because I'm too heavy and I can't get the correct form to feel it in my back. I'm going to leave these for the end of the month. I'll stick with Pulldowns.

Nautilus Ab Machine:
1x15@90
2x10@120, (1x15@120, 1x10@90)
Comments: These felt good. Got some really good contractions going.

H.s. Behind the Neck Pulldown:
5x10@160, (1x10@160, 1x8@130, 1x10@110)
Comments: Man that was rough. Yes I know, lots of sets. Still felt good though. I might go up 10lbs instead of 5 next time.

Panatta Lower Ab Machine:
2x8@40, 1x10@40
Comments: Did these really slow and the last rep of each set was a hold near bottom portion of rep.

High Angle Seated Cable Row:
4x10@110, (1x7@135, 1x4@110, 1x10@85)
Comments: I got really good squeezes out of every rep and held for at least 2 secs. My back hurt so good. My form kicked ass! :thumbup:

DB Side Bends:
3x10@50
Comments: Tried to get a better squeeze on these. I think I accomplished that.

DB Shrugs:
3x10@85's
Comments: Super slow. Traps were dying at the end.


H.S. Low Row:
1x8@130, (1x7@130, 1x5@110, 1x5@90)
Comments: I used this as a finishing move for traps and rear delts. My back was toast after this.



Final Thoughts

Awesome workout. I know my back is gonna be aching tomorrow. I think from now on, at the end of the month I'm gonna do the "failure" routines. It'll give me an idea of how much I'm improving or not. This will also give my muscles a shock. I can say that this weekend I will know pain! Next week is all new weights for about 90% of my exercises. Some will go up by 20lbs and some by 5. I'll make the decision when I go in. I can feel myself progressing. I'm getting excited!

On a side note, I hope to drop some exercises from my routines. I eventually hope to be doing fewer sets by then time I want to cut in March-April. I know everyone here believes in fewer sets with more weight, but I just can't see myself jumping into that right away. I'm in no hurry to get results so I'm gonna slide into it little by little. More weight here and there, less reps, less sets, less exercises. I'll get there eventually.

Max-Mex
11-03-2002, 08:32 AM
Thought this would be a good time to go over the month of October. I really started the routine back in September but I really didn't finalize the workout until October. My routine officially started Oct 1st but I didn't get around to posting until the 10th. This should explain the gains I made in such a short time.

This month I think went really well. I really only had 1 bay day, and I managed to recover from it quickly. I'll still stick with the same rep/set scheme (3x10 with 1-2warmups depending on exercise I'm doing, and the dropset). I've decided that the only change to my routine is during chest, shoulders, tri's day. I'm going to nuke the Hammer incline press and do this routine: Smith B-Press, Superset of Incline DB flys and Incline DB presses, Smith Front press, Superset of BB Upright rows & DB Overhead presses, and to finish, Dips. That will pretty much hit every angle when it comes to chest, shoulders and tri's.

The rest of my routine will stay the same, just with weight changes. I think the biggest weight increase will go to the squat. I was doing 160 but after my last session I'll do 180 now. Also, I have to make sure I give myself enough time to do the lunges.

November

I don't see any real problems in this month other than Thankgiving. I'm going to Virgina to visit some relatives and the hotel I'm staying at has a gym. Hopefully it's a good one and I can get in a decent workout. If not, I'll just have to wing it somehow. I am also thnking about doing a 2 day body blast right before I leave. I'll be there for 3 days so that should give my body enough rest. Other than that, it should be smoothe sailing.

Max-Mex
11-04-2002, 11:55 PM
November 4, 2002

Upped the weights today. Dropped one exercise and added another.

Red indicates working set.
()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x15@50, 1x10@90
3x10@140,(1x10@140, 1x6@120, 1x8@90)
Comments: Added 10 lbs. I think this is a good weight to move up to. A month of this should work out.

H.S. Horizontal Calf press (single leg):
1x10@90
4x10@100
Comments: I decided to drop the weight and concentrate on really good form. This weight allowed me to really get a good contraction in both legs.

Superset of DB Incline Flys & DB Incline Presses:
DB Incline Flys:
1x12@20's, 1x10@25's, 2x10@30's
DB Incline Presses:
3x10@45's, (1x8@45's, 1x8@25's)
Comments: up 5 lbs per DB on the press and added an extra set on the fly's.

Single Leg Seated Calf Raises:
1x10@20
4x10@35
Comments: Dropped the weight by 10 pounds. I still feel like I'm still not getting the contraction I want in my left leg. Gonna drop the weight to 30 lbs next time and see what happens.

Smith Front Press(wide grip):
3x10@90, (1x7@90, 1x4@70, 1x6@50)
Comments: Up 10 lbs on this one. My shoulders were pumped again by the end. I'm liking this press a lot.

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@60, (1x10@60, 1x10@40)
OH DB Pess:
3x8@30, 1x9@30
Comments: Added a drop set to rows. I like how this kills my medial delts. Added 5 lbs per DB on the OH press. Took last set to failure. I'll do this from now on.

Assisted Dips:
1x12@136, 1x12@156, 1x10@176(bodyweight)
Comments: I'm working up to bodyweight. I hope by the end of the month I'll be doing all sets with bodyweight.


Final Thoughts

Like the new weights. The added resitance is not too much and not too little. I have a feeling 1 month will be good enough to get used to the new weight. I guess I'll have to wait and see.

Max-Mex
11-05-2002, 09:50 PM
November 5, 2002

Back today. Down failure road!

Red indicates working set.
()=dropset
*=improvement over previous workout day.

Lat Pulldown:
1x15@60, 1x10@90
2x10@125, (1x10@125, 1x6@110, 1x10@90)
Comments: Added 5 pounds today. I think this was a good choice.

Nautilus Ab Machine:
1x12@90
3x10@125
Comments: Added 5 pounds. Another good choice. Abs were hurting at the end.

Bentover BB Rows:
3x10@135
Comments: Not much changed here. Same weight, same reps and sets. One more month with this weight.

Panatta Lower Ab Machine:
2x10@40, 1x9@40
Comments: Decided to go for 3 sets of 10, with slow negatives. Last set had me shaking.

H.S. Behind the Neck Pulldown:
2x10@170, (1x10@170, 1x7@130, 1x10@110)
Comments: Settled on 10 pounds extra. This will work for me.

Crunches:
2x10
Comments: Just did these to waste a little time.

High Angle Seated Cable Row:
2x10@115, (1x8@135, 1x10@85)
Comments: Added 5 pounds. Good choice again. 135 still kills me though. This is gonna take a while to get to 135. I have patience though!

DB Side Bends:
3x10@55
Comments: I need to go slower on the negative. Moved up to a 55 pound DB.

DB Shrugs:
3x10@85's
Comments: I think I did these too fast. Slower next time. Weight stayed the same.


Final Thoughts

Good workout overall. I like the new weights. I think I'm on the right track. On a side note, nutrition was bad today. I don't keep a journal of what I eat because I feel I'm pretty good at eating right, but today just sucked. I won't bore with the details but let's just say that won't happen again.

Max-Mex
11-06-2002, 11:00 PM
November 6, 2002

New weights today. Legs got a beating today.


Red indicates working set.
()=dropset.
*=improvement over previous workout day.

Leg Extensions:
2x10@25
Comments: Did these as a warmup because someone was using the smith machine.

Smith Squats:
1x15@90
2x10@180, (1x10@180, 1x8@130, 1x8@110)
Comments: Ow. I think going up 20 pounds is ok. I hope it's ok. Ow!

RDL's:
1x10@95
2x10@145, 1x10@145
Comments: Just started these today. I think I'm gonna pyramid up the weight for 2 weeks then settle on a weight. I still gotta get the form down. When I did get the form, hams were feeling it.

Walking DB Lunges:
2x10@40, (1x10@40, 1x10)
Comments: I count 10 for each leg, so 20 total steps. God my legs were dying near the end of each set. I love/hate these.


Final Thoughts

Only thing new as far as added weights was on the squats. RDL's will take at least two weeks to get it right. Lunges are still the same. New weight next month for lunges. Oh yea, I did miss my cardio today. I run after I do my legs, but I ran outta time. I'll do some cardio this weekend to make up for it.

Max-Mex
11-11-2002, 06:13 PM
November 8, 2002

Nothing special too report today. Still getting used to the new weights.

Red indicates working set.
()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x15@50, 1x10@90
3x10@140,(1x10@140, 1x7@120, 1x8@100)
Comments: Got some extra reps on the dropset. Also, decided to stop at 100 instead of 90.

Standing Calf Raises (single leg):
3x10@45
Comments: Decided to try something different today. I'm not sure if this single stuff is working for me. I'll give it till the end of the month, and then I'll decided.

Superset of DB Incline Flys & DB Incline Presses:
DB Incline Flys:
1x12@20's, 1x10@25's, 2x10@30's
DB Incline Presses:
3x10@45's, (1x6@45's, 1x6@30's)
Comments: Dropset was harder than usual today. Decided to end with the 30's instead.

Single Leg Seated Calf Raises:
1x10@15
2x10@25
Comments: Tried 25 this time. Was ok I guess. I think doing both legs is gonna be better for me.

H.S. Single Leg Tibia:
3x10@20
Comments: Nothing much to report here.

Smith Front Press(wide grip):
2x10@90, 1x9@90, (1x9@90, 1x4@70, 1x6@50)
Comments: This was a lot harder than last time. Still mananged to get so good reps out though.

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@60, (1x10@60, 1x10@40)
OH DB Pess:
3x8@30, 1x9@30
Comments: Delts were burning.

Assisted Dips:
1x12@136, 1x10@146, 2x10@176(bodyweight)
Comments: Getting used to the bodyweight dips faster than I thought I would.


Final Thoughts

So far so good. Still getting used to new weights in most exercises. I hope I didn't go too high on them. I guess I'll find out at the end of the month.

Max-Mex
11-11-2002, 06:27 PM
November 9, 2002

Half my workout was good, half of it was a little weak, IMO.

Red indicates working set.
()=dropset
*=improvement over previous workout day.

Lat Pulldown:
1x16@60, 1x10@90
2x10@125, (1x10@125, 1x6@110, 1x10@90)
Comments: I read an article by Dorian Yates about how he prefered using a narrower grip than a wide grip. I decided to give it a try today. It wasn't a close grip but the grip started right before the bend on the bar. I have to say I felt it more in my lats versus the wide grip. With a wide grip I feel it more in my teres major. I think I'll stick with the narrower grip.

Panatta Lower Ab Machine:
3x10@40
Comments: I usually don't start with these but someone was using the Nautilus ab machine. I think that's why I was able to get 3 sets of 10.

Bentover BB Rows:
3x10@135
Comments: Same thing as last week. I think the weight is getting easier. First 2 sets felt easier, I think.

H.S. Behind the Neck Pulldown:
2x10@170, (1x10@170, 1x9@130, 1x10@110)
Comments: Got some extra reps on the dropset. I think the dropset wasn't as good as it should have been. I think my form was a little off today.

Crunches:
2x10
Comments: Just did these to waste a little time.

Nautilus Ab Machine:
2x10@125, (1x9@125, 1x8@95)
Comments: I think doing the previous ab work killed me for these. Dropset was pain.

High Angle Seated Cable Row:
2x10@115, (1x8@135, 1x8@85)
Comments: Ack! First 2 sets were good. Form got crappy at the end. I think I was just too tired.

DB Shrugs:
3x10@85's
Comments: Too fast. I need to slow down. I was running out of time so I speed these up. My fault for running out of time.


Final Thoughts

The first half was good. I think what happened is I got tired for some reason. Last few exercises were harder than usual. I know I am doing new weights, but it was really tough later on. I'll have a lot of time to rest so I should be ok next time. I better be. Next session has to be doubled up: upper body push/pull on same day.

Max-Mex
11-13-2002, 12:36 AM
November 13, 2002

Long workout today. Got through it ok though.


Red indicates working set.
()=dropset
*=improvement over previous workout day.

Lat Pulldown:
1x15@60, 1x10@90
2x10@125
(1x10@125, 1x6@110, 1x10@90)
Comments: Nothing special to report. Good form today. Got a good squeeze outta the lats.

Nautilus Ab Machine:
1x15@90
2x10@125, (1x10@125, 1x10@95)
Comments: The last part of the dropset was real tough. Barely got to 10 reps.

Smith Bench-Press:
1x15@50, 1x10@90
3x10@140
(1x10@140, 1x8(?)@110, 1x8(?)@100)
Comments: I forgot to write down the reps for the last set. ARGH! Oh well, I think it was about 8. I got a real good pump while doing these.

Panatta Lower Ab Machine:
3x10@40
Comments: Nothing new to report. Getting used to the higher reps now.

Bentover BB Rows:
3x10@135
Comments: The last set is still the killer. I wonder when it's going to get easier? :)

Superset of DB Incline Flys & DB Incline Presses:
DB Incline Flys:
1x10@20's, 1x10@25's, 2x10@30's
DB Incline Presses:
3x10@45's, (1x8@45's, 1x8@30's)
Comments: I noticed that my forearms really began to burn after the press. I think this has more to do with the fly's since I have to grip more when I do them.

H.s. Behind the Neck Pulldown:
2x10@170
(1x10@170, 1x8@130, 1x10@110)
Comments: I've been getting a nice pump in my biceps durig the later sets. Not sure if this is a good thing or not.

Camstar Rotary Twist Machine:
3x8@70
Comments: Decided to try something different for the obliques.

High Angle Seated Cable Row:
2x10@110
(1x9@135, 1x10@85)
Comments: I forgot to add 5 pounds! **** ME! Oh well. Next time. Still got some good reps though.

DB Side Bends:
3x10@55
Comments: Slowed these down a bit. Got a better squeeze outta them.

Crunches:
3x10
Comments: Time wasters. crunch....crunch....crunch.

Smith Front Press(wide grip):
1x10@65 (<---dumbass move)
2x10@90, 1x9@90
(1x8@0, 1x4@70, 1x6@50)
Comments: I wasn't paying attention to what I was doing on the first set and loaded the bar unevenly(45 on one side, 20 on the other). On a smith it doesnt really make a huge difference but it still wasn't my starting weight. I used it as a warmup.

Giant Sets of DB shrugs, Upright BB Rows(wide grip) & Overhead DB Presses:
DB Shrugs:
3x10@85's
Upright Rows:
3x10@60
OH DB Pess:
3x8@30
Comments: I was beat and so were my traps and shoulders by the end of these.

Assisted Dips:
1x10@146
2x10@176 (bodyweight)
Comments: Getting better. Chest got a good pump.



Final Thoughts

I try not to do days like this often, but sometimes it's the only way to get my workout done. I'm beat. Rest...some rest anyway. Tomorrow is leg day. I skipped calves today, but I'll get them with legs tomorrow.

Franjipani
11-13-2002, 12:50 AM
Originally posted by Max-Mex
Crunches:
3x10@85's
Comments: Time wasters. crunch....crunch....crunch.


Are these not effective for you:confused:

Max-Mex
11-13-2002, 12:33 PM
Originally posted by Franjipani


Are these not effective for you:confused:

They are. I go up slow, hold at the top, and do a slow negative. I just feel there are better ways to work the abs. I just do them if I have to wait for something I want to use.

Max-Mex
11-13-2002, 08:38 PM
November 13, 2002

Felt a bit tired today. I got through the workout, but felt "weak" through most of it.


Red indicates working set.
()=dropset.
*=improvement over previous workout day.


Smith Squats:
1x15@50, 1x12@90
2x10@180, (1x10@180, 1x8@130, 1x10@110)
Comments: WEAK! That's how I felt anyway. I didn't let that stop me though.

RDL's:
1x10@135, 1x10@155, 1x10@175, 1x8@195
Comments: Gonna do the pyramid for the rest of the month and then settle on a weight. Probably 175 by the feel of it.

Walking DB Lunges:
2x10@40, (1x10@40, 1x10)
Comments: Don't hate! Appreciate! I keep telling myself this when I do these.

Bodymasters Standing Calf Raises:
1x10@200, 1x10@220, 1x10@240
Comments: I've come to the conclusion that doing single leg sucks for me. Switching back to both legs as of today. My calves were dying after the first set. Working both legs just feels better.

Seated Calf Raises:
2x10@70
Comments: My legs were shaking by the end. If I leaned forward even a little my legs would shake. NICE!

Final Thoughts

I thought I got enough sleep but maybe the killer workout from yesterday was more killer than I thought. The first heavy set of squats was a real eye opener. Got better after that, but I still was feeling "weak". I was proud of myself for getting through it all with good form. Reminder to try NOT to do legs after one of my killer workouts. I get a day of rest so hopefully by Friday I'll be ok. Friday is another killer day. Can't do anything Sat, Sun, and Monday so Friday will be the same long workout like before. :cry: Next Tuesday as well.

Max-Mex
11-17-2002, 05:54 AM
November 15, 2002

Another long workout. *SIGH*

Red indicates working set.
()=dropset
*=improvement over previous workout day.

Lat Pulldown:
1x15@60, 1x10@90
2x10@125
(1x10@125, *1x8@110, 1x8@90)
Comments: I am coming to the conclusion that I "may" have weak lats. I guess I'll have to wait to find out.

Nautilus Ab Machine:
1x15@90
2x10@125, (1x10@125, 1x10@95)
Comments: Good sets. All is well.

Smith Bench-Press:
1x15@50, 1x10@90
3x10@140
(1x10@140, 1x9@120, 1x8@100)
Comments: Chest felt huge when I was down. Felt like someone put a pump in my chest and over inflated.

Panatta Lower Ab Machine:
3x10@40
Comments: I think I did these a little too fast. Slow them down next time.

Bentover BB Rows:
3x10@135
Comments: I also did these to fast. SLOWER!

Crunches:
3x10@
Comments: Time wasters. crunch....crunch....crunch.

H.S. Wide Chest:
1x10@180, 1x10@200, 1x10@210, (1x10@210, 1x8@180)
Comments: I'll explain why I did these in my Final THoughts. I like this machine because it starts of wide and ends up narrow. Also has a slights decline as well.

Camstar Rotary Twist Machine:
3x8@70
Comments: Decided to try something different for the obliques.

H.S. Behind the Neck Pulldown:
2x10@170
(1x10@170, 1x8@130, 1x10@110)
Comments: Forearms began to tire at the end. Not that it makes a huge difference because I use straps. Still makes the last set tough.

DB Side Bends:
3x10@55
Comments: Nothing new to report.

DB Incline Press:
3x10@60
Comments: I felt pretty good with these. I thought the weight might be too light but it turned out to be just right.

High Angle Seated Cable Row:
2x10@110
(1x9@135, 1x10@85)
Comments: Added the 5 pounds today. Of all the back exercises I do, this is my favorite.

Bodymasters Standing Calf Raises:
1x10@200, 1x10@220, 1x10@240
Comments: Next time I'll start at 220 and move up. I made sure I held at the top for at least 2 secs.

Smith Front Press(wide grip):
*3x10@90
(1x8@90, *1x5@70, *1x6@50)
Comments: Forced myself to get some more reps out. I was quite happy with myself after this exercise. Shoulders were pumped.

Giant Sets of DB shrugs, Upright BB Rows(wide grip) & Overhead DB Presses:
DB Shrugs:
3x10@85's
Upright Rows:
3x10@60
OH DB Pess:
2x8@30, 1x10@30
Comments: Same as last week. Shoulders and traps were dying.

Assisted Dips:
1x10@146
2x10@176 (bodyweight)
Comments: One more complete week and I'll move up to 12 reps.

Lying T-Bar:
1x10@25, 1x10@45, 1x10@50
Comments: I did these because I wanted to try and work my rear delts. I positioned myself so that my arms were at 90 degree angles and positioned high. This meant when I did the exercise, my delts and traps would be doing most of the work. Lats would have very little to do with me lifting the weight. I think it worked really well and I'll use this if I have time.

Final Thoughts

Long workout.:drooling: I was really tired when I started but I managed to get more energy as I went along. I think the oatmeal I ate in the morning kicked in later. I get 3 days to rest. Tuesday is the same thing. I hope I'll survive it again.

Max-Mex
11-19-2002, 10:03 AM
November 19, 2002

I've been sick the last 4 days. How I hate being sick...let me count the ways:

1. No Nookie! Not fun when you are coughing/hacking all over the place.

2. No gym! This drives me crazy. This is probably where I got this bug from. My schedule is all outta whack now. I'm going tomorrow DAMNIT!

3. Drives my cats crazy. Actually, this is humorous. I'll be sitting on the couch and my siamese will jump on my lamp to sleep. Not even 5 minutes later I'll sneeze really hard and it scares the daylights outta her. 10 minutes later she's back on my lap.

4. I feel dehydrated all the time, no matter how much I drink.

5. Not being able to get to work. I normally don't complain about this, but I have ton's of work to do. I just in no condition to be doing it. :(

6. Taking drugs. I hate taking any kind of medication, but I know that if I want to feel less miserable, taking some pills will help.

7. Being stuck at home.



That's it for now. Maybe I'll come up with more later. At least I'm getting decent rest from my last workout.

Max-Mex
11-20-2002, 10:42 PM
November 20, 2002

Finally back in the gym after a 4 day break (due to illness).

Red indicates working set.
()=dropset
*=improvement over previous workout day.


Smith Bench Press (DB warmups):
1x15@30's, 1x10@45's
2x10@140,(1x10@140, 1x9@120, 1x8@100)
Comments: Someone was on the smith so I warmed up using DB's. Forgot to do my more set. Oh well. Still got my chest good though.

Bodymasters Standing Calf Raises:
1x12@140, 1x10@200, 1x10@260, 1x10@300
Comments: I hope to have a final weight by the end of the month.

H.S. Wide Chest:
1x10@180, 1x10@200, 1x10@210, (1x10@210, 1x8@180)
Comments: I have a feeling I'm going to settle on 210 for my working sets.

Seated Calf Raises:
1x12@45
1x10@70, 1x10@75, 1x10@80
Comments: Maybe 75 might be better to start off with next month. I'll see how it goes.

DB Incline Press:
1x10@60's, 1x7@60's, (1x7@60's, 1x8@30's)
Comments: Man I felt really weak when doing these. Kinda bummed me out. Not sure why. Hopefully next time will be better.

H.S. Tibia:
3x10@50
Comments: Nothing much to report here.

Smith Front Press(wide grip):
2x10@90, 1x9@90, (1x8@90, 1x4@70, 1x4@50)
Comments: Weaker than last time for the last set.

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@60, (1x10@60, 1x10@40)
OH DB Pess:
4x8@30
Comments: Shoulders felt really pumped.

Dips @ Bodyweight (around 180 maybe):
1x10, 1x9, 1x10
Comments: Dunno how I got 9 the second time, but 10 the last time. Extra energy or something I guess.


Final Thoughts

Well, the break was good in a way. Got me really rested but I think me being sick affected my strength some. I guess that'll happen. Tomorrow is back so I'll see how much it did have an effect on me.

Max-Mex
11-26-2002, 10:56 PM
November 21, 2002

Today was ok. Not great, just ok.

Red indicates working set.
()=dropset
*=improvement over previous workout day.

Nautilus Ab Machine:
1x15@90
2x10@125, (1x10@125, 1x10@95)
Comments: Seemed more normal today. I had to start with this today because someone was using the pulldown I normally use.

Lat Pulldown:
1x15@60, 1x10@90
2x10@125, (1x10@125, 1x8@110, 1x10@90)
Comments: Back to normal as well. Was a bit tough at the end but I think I managed ok.

Panatta Lower Ab Machine:
3x10@40
Comments: Nice and slow. Last set was a bit rough.

Bentover BB Rows:
3x10@135
Comments: I'm thinking of dropping this one. I just don't feel the squeeze like I do with the other stuff. Even with a lighter weight I don't get the squeeze.

Crunches:
3x10
Comments: Crunch...crunch.

H.S. Behind the Neck Pulldown:
2x10@170, (1x10@170, 1x10@130, 1x10@110)
Comments: Was a bit rough on last 2 sets. Dropset was real hard this time. I think by next time I'll be back to normal.

Camstar Rotary Twist Machine:
3x8@70
Comments: Nice and slow. Got a good pump.

High Angle Seated Cable Row:
2x10@115, (1x8@135, 1x10@85)
Comments: Much better today. Still a little weak at the end, but better.

DB Shrugs:
3x10@85's
Comments: Slowed these down and made sure I squeezed at the top for 2-3 secs..


Final Thoughts

I think being sick the past few days had an effect on my lifts today. I feel better but I still felt a little weak. I should be ok by next time.

Max-Mex
11-26-2002, 11:12 PM
November 23, 2002

Much better today. Felt pretty much normal.

Red indicates working set.
()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x15@50, 1x10@90
3x10@140,(1x10@140, 1x10@120, 1x8@100)
Comments: Chest was soooo pumped by the end. I held the last 2 reps on all sets until my chest started to "burn", then I pressed up. That really helped.

Bodymasters Standing Calf Raises:
1x12@180, 1x10@240, 2x10@300
Comments: I think my working sets will be with 300. Calves were smoking!

H.S. Wide Chest:
3x10@200, (1x10@200, 1x5@180)
Comments: 200 till the end of the month. 210 next month.

Seated Calf Raises:
1x15@45
1x10@60, 2x10@75
Comments: Looks like 75 is the way to go.

DB Incline Press:
1x10@60's, 1x9@60's, 1x7@60's, (1x7@60's, 1x5@40's)
Comments: Tough. Real tough. Liked it though.

H.S. Tibia:
3x10@50
Comments: Good weight. Tibia muscle was burning.

Calf presses on Leg press:
1x10@90, 1x10@160, 1x10@180
Comments: Did these because the smith machine was being used.

Smith Front Press(wide grip):
2x10@90, 1x9@90, (1x8@90, 1x5@70, 1x7@50)
Comments: Much better. Felt heavier than usual, but was still able to get some good reps out.

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@60, (1x10@60, 1x10@40)
OH DB Pess:
4x8@30
Comments: Shoulders felt really pumped.

Dips:
1x10@150 (assisted)
2x10@ Bodyweight
Comments: Back to the normal routine. Chest and tri's were toast after this.


Final Thoughts

Much much better. Felt better and not so tired like last time. I think I'm over my illness for good. Can't wait to get back in the groove.

Max-Mex
11-26-2002, 11:22 PM
November 25, 2002

Gonna blow through this.

Red indicates working set.
()=dropset
*=improvement over previous workout day.

Nautilus Ab Machine:
1x15@90
2x10@125, (1x10@125, 1x10@95)
Comments: Nothing special to report.

Lat Pulldown:
1x15@60, 1x10@90
2x10@125, (1x10@125, 1x8@110, 1x10@90)
Comments: Superset was rough. Felt good.

Panatta Lower Ab Machine:
3x10@40
Comments: Nice and slow.

High Angle Seated Cable Row:
3x10@115, (1x8@135, 1x10@85)
Comments: Great squeeze today. Totally felt it in my back today. AWESOME!.

Camstar Rotary Twist Machine:
3x8@70
Comments: Nice and slow.

H.S. Behind the Neck Pulldown:
2x10@170, (1x10@170, 1x10@130, 1x10@110)
Comments: Today was hard. Not sure why. Maybe the rows killed me more than I thought.

Crunches:
3x10
Comments: Crunch...crunch.

H.S. Row:
1x10@50, 1x10@70, 1x10@90, 1x8@110
Comments: Going to do these instead of bent rows. I feel it more in my back than bent rows. I'll probably start with 110.

DB Shrugs:
3x10@85's
Comments: Good squeeze at top.

DB Side Bends:
3x10@50's
Comments: Slowed these down.


Final Thoughts

I really need to focus when I do pull downs. I feel like im losing concentration when I do them. More focus! The rows are good. Gotta keep it consistent.

Max-Mex
11-26-2002, 11:30 PM
November 26, 2002

Today was brutal. Almost 2 weeks not doing legs. It showed somewhat. One other thing: FAILURE DAY!


Red indicates working set.
()=dropset.
*=improvement over previous workout day.


Smith Squats:
1x15@50, 1x10@90, 1x10@140
5x10@180, (1x10@180, 1x8@130, 1x8@110)
Comments: I felt like I could have done a few more regular sets before the dropset. I was dying by the end of the dropset.

RDL's:
1x10@135
3x10@175
Comments: I didn't think I was gonna make it through these after what I did with the squats. Butt really began to hurt. Woo hoo!

Walking DB Lunges:
2x10@40, (1x10@40, 1x10)
Comments: OW, ow , ow. Legs were screwed. I'm gonna regret this workout. :)


Final Thoughts

Gonna move up to 200 next month on the squats. Might be too much but I think it's worth a shot. My legs are soo toast right now. My ass is killing me as well.

Max-Mex
12-01-2002, 08:20 PM
November

This month didn't go as planned. Sickness and Thanksgiving threw a monkey wrench at me. I missed at least 4 workouts because of these two things. Normally that isn't too bad, but when I get in a groove, it can really mess me up. I made some decent improvements. I think my weight increases will be very moderate. The largest increase will be on the squat. I'm gonna move it up to 200. The smallest will be shoulders. Shoulders will only go up 5 pounds on the front press and upright rows. All my other exercises will vary but at least go up by ten.

I have to up my cardio. One to slightly offset fat gain, but mainly to increase my cardiovascualr fitness. It has dropped off considerably and I'm not happy about that. I'm going to do cardio on Mon, Tues and Weds. I'll take 2 days for my legs to recover from Weds and continue on either Sat or Sun depending on my schedule. I'll do running only on Weds and the other days will be some eliptical type machine. If I keep this up, I should notice improvement by the end of January.

This past workout really killed my legs. The fact that I missed 2 leg days also didn't help. It took 4 days for my DOMS to go away. I was a little worried at first but my legs eventually got better. I've decided to drop the bent BB rows from my back routine. My workout will consist of 2 pulldowns and 2 rows. Chest workout will NOT include any flys. I will do 3 pressing exercises and the 1 tricep/chest(dips). Shoulders will stay the same.

Hopefully December will be better. I think I'm doing ok with weight gain. I have gotten fatter but not by an extreme amount. I'm gonna try to be a bit more strict with my diet this month. Nothing too crazy but less junk. November got outta hand sometimes.

Max-Mex
12-02-2002, 11:27 PM
December 2, 2002

Kinda rough today. New weights and longer than usual break. Body is a little shocked right now.

()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x15@50, 1x10@90
3x10@150,(1x10@150, 1x9@120, 1x8@100)
Comments: Progressing nicely I think. I have being doing slow reps and hold the last rep slightly above my chest for about 3-4 secs then pushing it back up. I can feel my chest being stressed. Went up 10 lbs.

Bodymasters Standing Calf Raises:
1x15@180, 1x10@240
2x10@300
Comments: Good reps. I think I need to slow down some. I may have done the reps a bit too quickly.

H.S. Wide Chest:
2x10@210, (1x10@210, 1x8@180)
Comments: Nice reps. Holding the last rep again. 210 is a good place to start.

Seated Calf Raises:
3x10@80
Comments: Decided to go for 80 this time. I think it's a good choice.

DB Incline Press:
2x10@60's, (1x10@60's, 1x7@40's)
Comments: Much better than last time. It only got tough on the dropset. No weight increase.

H.S. Tibia:
2x10@50, 1x8@50
Comments: Fewer reps than last time. Felt more difficult this time around. Maybe because of the long break. No weight increase.

Smith Front Press(wide grip):
1x10@95, 1x9@95, 1x7@95, (1x6@95, 1x5@70, 1x6@50)
Comments: Amazing how 5 lbs can make such a difference. Felt heavier from the start. I was tempted to try 10 extra lbs, but I'm glad I picked 5. I hope I can improve. Really struggled on the last 2 sets.

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@65, (1x10@60, 1x10@40)
OH DB Pess:
2x10@30's, 2x8@30's
Comments: Good reps. Added 5 pounds to row. Trying for 10 reps for the DB's.

Dips:
1x10@150 (assisted)
1x10@ Bodyweight, 1x8@ Bodyweight
Comments: I think the long break affected my reps. Even the assisted reps were a bit hard. It also might be I'm getting heavier as well. Hopefully my body can keep up. :)


Final Thoughts

It's nice to be back again after the Thanksgiving break. I've gotten my one sickness for the year so everything should go smoothe unless some other major catastrophe happens.

Max-Mex
12-05-2002, 09:32 PM
December 3, 2002

New weights today.

()=dropset
*=improvement over previous workout day.


Lat Pulldown:
1x15@60, 1x10@90
2x10@130, (1x10@130, 1x6@110, 1x10@90)
Comments: Added 5 lbs. Last set was hard. Felt like I didn't have enough energy for this. Still got through it but was harder than I thought.

Nautilus Ab Machine:
1x15@90
2x10@130, (1x10@130, 1x10@100)
Comments: Been a while since I did these and the extra weight didn't help either. Abs wre hurting. Good hurt though. Added 5 lbs.

High Angle Seated Cable Row:
2x10@120, (1x8@135, 1x10@98)
Comments: Added 5 lbs to the first 2 sets. The weight stack is weird in that it goes like this: 60, 60-85, 85, 85-110, 110, etc. Not sure exactly what the in betweens are because they aren't labeled. I call them 60-85 or what ever it's in between. I guess that 85-110 is about 98 lbs. Getting used to the new weight so my form got a bit off at the end. Have to focus a bit more next time.

Panatta Lower Ab Machine:
3x8@50
Comments: I wasn't sure whether to go to 12 reps or add weight. I decided on new weight and start with 8 reps. Next month I'll keep same weight and do 10 reps. Felt kinda easy so I'll slow the reps down some.

H.S. Behind the Neck Pulldown:
2x10@180, (1x9@180, 1x8@130, 1x10@110)
Comments: Started off ok. Got tougher at end of 2nd set. I think it's just the new weight more than anything else. Added 10 lbs.

Camstar Rotary Twist Machine:
3x10@70
Comments: No new weight. Just added 2 reps. Next month will be new weight.

H.S. Iso-Row:
2x10@100, (1x10@100, 1x7@80, 1x10@60)
Comments: I thought about doing 110, but I settled on 100. I think is a good choice. Nice way to end the back routine.

DB Shrugs:
3x10@85's
Comments: I was debating about adding weight this time. I decided to stay with 85's then move up to 90's next month.

DB Side Bends:
3x10@55's
Comments: Went up to 55's. I still think I'm doing these to fast. I think the reason for that today was that I was running out of time. SLOW!


Final Thoughts

I think the main goal for my back routine this month is staying focused on getting some good back squeezes. Did cardio for about 20 minutes. All my cardio is interval. I like it better than the steady boring cardio. Works better with the time I give myself.

Max-Mex
12-05-2002, 09:44 PM
December 4, 2002

New weights today, sorta.

()=dropset.
*=improvement over previous workout day.


Smith Squats:
1x15@50, 1x10@90, 1x10@140
2x10@200, (1x10@200, 1x8@130, 1x10@110)
Comments: Added 20 pounds. I at first thought this would be a bad idea but adding the extra warmup set helped a lot. It was hard but not as hard as I thought it was gonna be. The dropset was killer though.

RDL's:
1x10@95, 1x10@145
3x10@185, 1x10@50
Comments: I think this is the weight I ended up with when I was doing just the normal SDL's. Weight felt good. Not too light and not too heavy. Added 1 extra warmup set just for good measure. I want to try something with the RDL that I think might work my hams more. I notice that if I spread my legs in a V shape I feel it more in my hams than just keeping my legs at a normal stance. Not sure if this is a good idea, but I'd like to try the RDL in the V stance. I'm gonna try it at the end of my last set with a lighter weight.

Walking DB Lunges:
1x10
2x10@40's, (1x10@40's, 1x10)
Comments: I hate these! I wimped out on upping the weight. 1 more month then new weight. I'm such a wuss!


Final Thoughts

Nice workout today. Did some running after. 24 minutes of intervals.

Vido
12-05-2002, 09:58 PM
Don't take this the wrong way, but I can't see how you could possibly do cardio, nevermind interval sprinting, after a leg workout. You should be hobbling out of the gym after squats, RDL's, and lunges.

Max-Mex
12-06-2002, 10:32 AM
Originally posted by Vido
Don't take this the wrong way, but I can't see how you could possibly do cardio, nevermind interval sprinting, after a leg workout. You should be hobbling out of the gym after squats, RDL's, and lunges.

Yes I am hobbling after my lifts. The running isn't that bad though. I do a 6 minute warmup, then run at 6.7 mph for 2 mins, then cool down for 2 mins. I repeat this 5 times and increase the running by .2 or .3 mph each time. After the last cool down I do a final cool down for 6 minutes. It's funny though, after running my legs don't feel as wobbly. I think it might have to do with the blood circulation. By the end of the day, I start to get DOMS.

Max-Mex
12-07-2002, 06:56 AM
December 6, 2002

Good workout. Almost ran outta time though. Woke up a little late.

()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x15@50, 1x10@90
3x10@150,(1x10@150, 1x9@120, 1x7@100)
Comments: So far so good. Couldn't manage to get one more rep out on the final set.

Bodymasters Standing Calf Raises:
1x15@180, 1x10@240
3x10@300
Comments: Much better today. Added 3rd set. Forgot to last time.

H.S. Wide Chest:
2x10@210, (1x10@210, 1x8@180)
Comments: Chest was pumped by the end. Good reps and nice holds at the end.

H.S. Tibia:
3x10@50
Comments: Much better today. Really held the last rep on all sets to get a good burn.

DB Incline Press:
2x10@60's, (1x10@60's, 1x5@40's)
Comments: Kinda bummed about the last set. I tired to get to more out on the 40's but just didn't have the ooomph.

Seated Calf Raises:
1x10@45
3x10@80
Comments: Added a warmup. Really felt this lift today. Soleus was burning.

Smith Front Press(wide grip):
1x10@95, 1x9@95, 1x6@95, (1x6@95, 1x5@70, 1x6@50)
Comments: This lift gets tough fast. I got a little worried that this might be too much weight, but I have to keep reminding myself I still have 7 days this month of doing this. If I can't do at least 3x10 by the end of the month, then I'll worry.

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@65, (1x10@60, 1x10@40)
OH DB Pess:
2x10@30's, 1x9@30's, 1x8@30's
Comments: Almost got 3x10 on the db's. I'm getting there.

Dips:
1x10@150 (assisted)
1x10@ Bodyweight, 1x9@ Bodyweight
Comments: Much better than last time. I didn't get fatigued until the last few reps.


Final Thoughts

Back on track it seems. Just gotta chug along and hopefully not get off track again. Shouldn't be too bad this month.

Max-Mex
12-14-2002, 11:37 AM
My computer died a last week and I haven't gotten around to fixing it. I still have my written journal so hopefully by the end of the week I'll be able to add all the missing entries.

Max-Mex
12-19-2002, 11:15 AM
Ok gonna try to get caught up on entries. No comments or final thoughts until last entry.

Max-Mex
12-19-2002, 11:18 AM
December 7, 2002

()=dropset
*=improvement over previous workout day.


Lat Pulldown:
1x15@60, 1x10@100
2x10@130, (1x10@130, 1x7@110, 1x10@90)

Nautilus Ab Machine:
1x15@90
2x10@130, (1x10@130, 1x10@100)

H.S. Behind the Neck Pulldown:
2x10@180, (1x10@180, 1x8@130, 1x10@110)

Panatta Lower Ab Machine:
3x8@50

High Angle Seated Cable Row:
2x10@120, (1x8@135, 1x10@98)

Crunches:
3x10

H.S. Iso-Row:
2x10@100, (1x10@100, 1x8@80, 1x9@60)

DB Shrugs:
3x10@85's

DB Side Bends:
3x10@55's

Final Thoughts

Max-Mex
12-19-2002, 11:32 AM
December 9, 2002


()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x15@50, 1x10@90
3x10@150,(1x10@150, 1x9@120, 1x7@100)

Bodymasters Standing Calf Raises:
1x15@180, 1x10@240
3x10@300

H.S. Wide Chest:
2x10@210, (1x10@210, 1x8@180)

Seated Calf Raises:
1x10@45
3x10@80

DB Incline Press:
2x10@60's, (1x10@60's, 1x6@40's)

H.S. Tibia:
3x10@50

Smith Front Press(wide grip):
1x10@105, 1x10@95, 1x8@95, (1x7@95, 1x6@70, 1x7@50)

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@65, (1x10@65, 1x10@40)
OH DB Pess:
3x10@30's, 1x8@30's

Dips:
1x10@150 (assisted)
2x10@ Bodyweight

Final Thoughts

Max-Mex
12-19-2002, 11:41 AM
December 10, 2002

()=dropset
*=improvement over previous workout day.


Lat Pulldown:
1x15@60, 1x10@100
2x10@130, (1x10@130, 1x8@110, 1x10@90)

Nautilus Ab Machine:
1x15@90
2x10@130, (1x10@130, 1x10@100)

H.S. Behind the Neck Pulldown:
2x10@180, (1x10@180, 1x9@130, 1x10@110)

Panatta Lower Ab Machine:
3x8@50

High Angle Seated Cable Row:
2x10@120, (1x8@135, 1x9@98)

Camstar Rotary Twist:
3x10@70

H.S. Iso-Row:
2x10@100, (1x10@100, 1x8@80, 1x8@60)

DB Shrugs:
3x10@85's

DB Side Bends:
3x10@55's

Final Thoughts

Max-Mex
12-19-2002, 11:48 AM
December 11, 2002


()=dropset.
*=improvement over previous workout day.


Smith Squats:
1x15@50, 1x10@90, 1x10@140
2x10@200, (1x10@200, 1x9@130, 1x9@110)

RDL's:
1x10@95, 1x10@145
3x10@185, 1x10@95

Walking DB Lunges:
1x10
1x8@40's, (1x10@40's, 1x10)


Final Thoughts

Max-Mex
12-23-2002, 09:52 AM
December 13, 2002

()=dropset
*=improvement over previous workout day.


Lat Pulldown:
1x15@60, 1x10@100
2x10@130, (1x10@130, 1x8@110, 1x10@90)

Bodymasters Standing Calf Raises:
1x15@180, 1x10@240
3x10@300

Smith Bench Press:
1x15@50, 1x10@90
3x10@150,(1x10@150, 1x10@120, 1x10@100)

Nautilus Ab Machine:
1x15@90
2x10@130, (1x10@130, 1x10@100)

H.S. Behind the Neck Pulldown:
2x10@180, (1x10@180, 1x8@130, 1x10@110)

Panatta Lower Ab Machine:
3x8@50

High Angle Seated Cable Row:
2x10@120, (1x10@120, 1x8@98)

H.S. Tibia:
3x10@50

DB Shrugs:
3x10@85's

DB Side Bends:
3x10@55's

H.S. Wide Chest:
2x10@210, (1x10@210, 1x8@180)

Seated Calf Raises:
1x10@45
3x10@80

DB Incline Press:
2x10@60's, (1x10@60's, 1x10@40's)

Camstar Rotary Twist:
3x10@70

H.S. Iso-Row:
2x10@100, (1x10@100, 1x8@80, 1x10@60)

DB Side Bends:
3x10@55

Smith Front Press(wide grip):
2x10@95, 1x9@95, (1x8@95, 1x4@70, 1x4@50)

Giant Set of Upright BB Rows(wide grip), Overhead DB Presses & DB Shrugs:
DB Shrugs:
3x10@85
Upright Rows:
2x10@65, (1x10@65, 1x10@40)
OH DB Pess:
3x10@30's

Dips:
1x10@150 (assisted)
2x10@ Bodyweight

Final Thoughts

Max-Mex
12-23-2002, 09:56 AM
December 16, 2002


()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x15@50, 1x10@90
3x10@150,(1x10@150, 1x10@120, 1x10@100)

Bodymasters Standing Calf Raises:
1x15@180, 1x10@240
3x10@300

H.S. Wide Chest:
2x10@210, (1x10@210, 1x10@180)

Seated Calf Raises:
1x10@45
3x10@80

DB Incline Press:
2x10@60's, (1x10@60's, 1x8@40's)

H.S. Tibia:
3x10@50

Smith Front Press(wide grip):
2x10@95, 1x8@95, (1x8@95, 1x5@70, 1x6@50)

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@65, (1x10@65, 1x10@40)
OH DB Pess:
3x10@30's, 1x10@30's

Dips:
1x10@150 (assisted)
2x10@ Bodyweight

Final Thoughts

Max-Mex
12-23-2002, 10:01 AM
December 17, 2002

()=dropset
*=improvement over previous workout day.


Lat Pulldown:
1x15@60, 1x10@100
2x10@130, (1x10@130, 1x8@110, 1x10@90)

Panatta Lower Ab Machine:
3x8@50

H.S. Behind the Neck Pulldown:
2x10@180, (1x10@180, 1x8@130, 1x10@110)

Nautilus Ab Machine:
1x15@90
2x10@130, (1x10@130, 1x10@100)

High Angle Seated Cable Row:
2x10@120, (1x10@120, 1x10@98)

DB Side Bends:
3x10@55's


Final Thoughts

Max-Mex
12-23-2002, 10:03 AM
December 18, 2002


()=dropset.
*=improvement over previous workout day.


Smith Squats:
1x15@50, 1x10@90, 1x10@140
2x10@200, (1x10@200, 1x10@130, 1x10@110)

RDL's:
1x10@95, 1x10@145
3x10@185, 1x10@95


Final Thoughts

Max-Mex
12-23-2002, 10:06 AM
December 20, 2002


()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x15@50, 1x12@90
3x10@150,(1x10@150, 1x10@120, 1x10@100)

Bodymasters Standing Calf Raises:
1x15@180, 1x10@240
3x10@300

H.S. Wide Chest:
2x10@210, (1x10@210, 1x10@180)

Seated Calf Raises:
1x10@45
3x10@80

DB Incline Press:
2x10@60's, (1x10@60's, 1x8@40's)

H.S. Tibia:
3x10@50

Smith Front Press(wide grip):
2x10@95, 1x9@95, (1x8@95, 1x6@70, 1x7@50)


Final Thoughts

Max-Mex
12-23-2002, 10:11 AM
December 21, 2002

()=dropset
*=improvement over previous workout day.


Lat Pulldown:
1x15@60, 1x10@100
2x10@130, (1x10@130, 1x8@110, 1x10@90)

Nautilus Ab Machine:
1x15@90
2x10@130, (1x10@130, 1x10@100)

H.S. Behind the Neck Pulldown:
2x10@180, (1x10@180, 1x9@130, 1x10@110)

Panatta Lower Ab Machine:
3x8@50

High Angle Seated Cable Row:
2x10@120, (1x10@120, 1x10@98)

Camstar Rotary Twist:
3x10@70

DB Side Bends:
3x10@55's

H.S. Iso-Row:
2x10@100, (1x10@100, 1x10@80, 1x10@60)

DB Shrugs:
3x10@85's



Final Thoughts

Reinier
12-23-2002, 10:30 AM
why do you work your legs less often than your upper body
why dont you use more freeweights

Max-Mex
12-23-2002, 11:14 AM
Originally posted by Reinier
why do you work your legs less often than your upper body
why dont you use more freeweights

Personal preference? :D

I feel that with free weights I don't get the results I want which is muscle fatigue. I could ask someone to spot me, but I hate having to look for someone all the time. Machines allow me to do more by myself. I do machines because they let me focus on just pushing, pulling, etc. I do compensate for the lack of stablizer use by doing some free weight. On push day, chest exercises for example, I do 2 machine and 2 free weight.

For large body part stuff, I stay away from any Nautilus type machine. I only use plate loaded machines (Hammer Strength or Smith). I think the only real problem with my routine is that my volume is probably high. I don't want to switch now, but I will revamp my rotuine when I begin to cut in March or April.

The legs stuff is a really good question though. One I have been thinking about lately. I know that in order for me to grow I really need to keep doing squats and the RDL's. I have seriously thought about doing legs twice a week and everything else once. I should post this in Training and see what people think about it. For now I do them only once a week because I don't feel that my legs lag compared to the rest of my body.

Thanks for reading my journal! Any tips or comments are greatly welcomed.

Max-Mex
12-24-2002, 12:28 AM
Originally posted by Max-Mex , 10-08-2002 06:39 PM
Ok got some measurements tonight:

Arms both around 14.5" (flexed)
Forearms: 12 1/4" (flexed)
Chest: 41" (hope i measured this correctly) (not flexed)
Thighs: Both 22 3/4" (not flexed)
Calves: This is messed up but I measured twice to be sure
Left - 15 1/2" (both not flexed)
Right - 16 1/8" (have no idea how that could have happened)


Took some new measurements tonight.

Arms (flexed):
Right 15"
Left 15 1/4" (this is really weird since I'm right handed)
Forearms: Both 12 5/8" (flexed)
Chest (relaxed): 43 1/2"
Thighs (relaxed): Both 24"
Calves (relaxed):
Left - 16"
Right 16 1/2" (much better in the difference this time. Down to 1/2" now)

I honestly don't know how much of the gain is due to muscle or fat. I know I have improved in my lifts so it has to be some muscle. I haven't weighed myself since October and I plan to keep it that way until March or April. I kinda like the suspense. :)

I guess I'll keep on truckin!

Max-Mex
01-08-2003, 10:13 PM
December 23, 2002


()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x15@50, 1x10@90
3x10@150,(1x10@150, 1x10@120, 1x10@100)

Bodymasters Standing Calf Raises:
1x15@160, 1x10@240
3x10@300

H.S. Wide Chest:
2x10@210, (1x10@210, 1x10@180)

Seated Calf Raises:
1x10@45
3x10@80

DB Incline Press:
2x10@60's, (1x10@60's, 1x9@40's)

H.S. Tibia:
3x10@50

Smith Front Press(wide grip):
2x10@95, 1x9@95, (1x8@95, 1x6@70, 1x8@50)

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@65, (1x10@65, 1x10@40)
OH DB Pess:
4x10@30's

Dips:
1x10@150 (assisted)
2x10@ Bodyweight


Final Thoughts

Max-Mex
01-08-2003, 10:20 PM
December 24, 2002

()=dropset
*=improvement over previous workout day.


Lat Pulldown:
1x15@60, 1x12@100
2x10@130, (1x10@130, 1x10@110, 1x10@90)

Nautilus Ab Machine:
1x15@90
2x10@130, (1x10@130, 1x10@100)

H.S. Behind the Neck Pulldown:
2x10@180, (1x10@180, 1x9@130, 1x10@110)

Panatta Lower Ab Machine:
3x8@50

High Angle Seated Cable Row:
2x10@120, (1x10@120, 1x10@98)

Camstar Rotary Twist:
3x10@70

H.S. Iso-Row:
2x10@100, (1x10@100, 1x9@80, 1x10@60)

Deadlift
5@135, 3@185, 2@225, 1@275, 1@295


Final Thoughts

Max-Mex
01-08-2003, 10:25 PM
December 26, 2002


()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x15@50, 1x12@100
3x10@150,(1x10@150, 1x10@120, 1x10@100)

Bodymasters Standing Calf Raises:
1x15@180, 1x10@240
3x10@300

H.S. Wide Chest:
2x10@210, (1x10@210, 1x10@180)

Seated Calf Raises:
1x10@45
3x10@80

DB Incline Press:
2x10@60's, (1x10@60's, 10@40's)

H.S. Tibia:
3x10@50

Icarian Donkey Calf Raises
1x10@200, 1x10@280, 1x10@360

Smith Front Press(wide grip):
2x10@95, 1x9@95, (1x8@95, 1x6@70, 1x8@50)

Superset of Upright BB Rows(wide grip) & Overhead DB Presses:
Upright Rows:
3x10@65, (1x10@65, 1x10@40)
OH DB Pess:
4x10@30's

Paramount Tricep Press (seated dips):
1x10@139
3x10@177


Final Thoughts

Max-Mex
01-08-2003, 10:28 PM
December 27, 2002

()=dropset
*=improvement over previous workout day.


Lat Pulldown:
1x15@60, 1x12@100
3x10@130

Nautilus Ab Machine:
1x15@90
3x10@130

H.S. Behind the Neck Pulldown:
3x10@180

Panatta Lower Ab Machine:
3x8@50

High Angle Seated Cable Row:
3x10@120

DB Side Bends:
3x10@55's

H.S. Iso-Row:
3x10@100

DB Shrugs:
3x10@85's


Final Thoughts

Max-Mex
01-08-2003, 10:32 PM
December 28, 2002

()=dropset.
*=improvement over previous workout day.


Smith Squats:
1x15@50, 1x10@90, 1x10@140
5x10@200, (1x10@200, 1x10@130, 1x8@110)

RDL's:
1x10@115
2x10@185


Final Thoughts

Max-Mex
01-08-2003, 10:40 PM
December 30, 2002


()=dropset
*=improvement over previous workout day.


Smith Bench Press:
1x15@50, 1x12@90, 1x10@150, 1x10@160, 1x8@170, 1x7@180, (1x5@190, 1x7@140, 1x10@90)

Bodymasters Standing Calf Raises:
1x15@180, 1x10@240
3x10@300

Flatbench DB press
1x6@70's
2x7@70's

Seated Calf Raises:
1x10@45
3x10@80

Smith Front Press(wide grip):
2x10@95, 1x9@95, 1x7@95 (1x7@95, 1x6@70, 1x7@50)

Icarian Donkey Calf Raises
1x10@300, 1x10@340, 1x10@380

H.S. Behind the Neck Press:
1x10@90, 1x10@110, 1x7@120

H.S. Tibia:
1x10@50, 1x10@60, 1x8@70, 1x6@80

Paramount Tricep Press (seated dips):
4x10@177


Final Thoughts

Max-Mex
01-08-2003, 10:46 PM
December 31, 2002

()=dropset
*=improvement over previous workout day.


H.S. Hi Row:
1x15@90, 1x10@110

Chins:
2x4@bw
1x3@bw

Nautilus Ab Machine:
1x15@90
2x10@130, (1x10@130, 1x10@100)

H.S. Hi Row:
1x10@140
2x10@180

Panatta Lower Ab Machine:
3x8@50

High Angle Seated Cable Row:
3x10@120

Camstar Rotary Twist:
3x10@70

H.S. Lat Pull (underhand):
1x8@180
2x8@160

DB Side Bends:
3x10@55's

H.S. Iso-Row:
3x10@100

BB Shrugs:
3x10@185

H.S. Standing Shrug:
1x10@180, 1x10@230, 1x10@270



Final Thoughts

Max-Mex
01-08-2003, 10:48 PM
Hurt my hand on the 31st so I had to take 5 days off.

Created a new workout just for a short time while my hand heals.

Max-Mex
01-08-2003, 11:08 PM
January 6, 2003

()=dropset.
*=improvement over previous workout day.


Smith Squats:
1x15@50, 1x12@110, 1x10@170
2x10@220, (1x8@220, 1x8@150)
Comments: New weight today. Added 20 pounds. This is a big jump but I decided it would be better to do the heavier weight with fewer reps.

Nautilus Ab Machine:
1x20@60, 1x12@95
2x10@135, (1x10@135, 1x10@105)
Comments: Added 5 pounds. I gave myself an extra warmup set since it's been about a week since I did these.

Goodmornings:
1x10@Bar, 1x10@95, 1x10@115
1x8@135, 1x10@135
Comments: I was a little worried about doing these but it didnt turn out to be as bad. Good substitute for RDL's.

Panatta Lower Ab Machine:
3x10@50
Comments: No new weight, just added 2 reps per set. New weight next month

Pulse Standing Glute:
1x10@9
1x10@10, (1x10@10, 1x10@8)
Comments: No weight #'s just 1-15. Good subs for walking lunges.

Bodymasters Standing Calf Raises:
1x15@180, 1x10@260
3x10@320
Comments: Went up 20 pounds. The weight stack goes up by 20's only. Not sure how this will progress but I'll figure something out.

H.S. Tibia:
1x10@70, 1x9@70, 1x7@70
Comments: Increased by 20 pounds. I think this will be a good place to start again. Next month will only be 5 lbs.

Icarian Donkey Calf Raises
3x10@340
Comments: Gonna add these. 340 is a good place to start.

Seated Calf Raises:
3x10@90
Comments: Added 10 pounds. This is where I was when I started doing single leg. I might go 10 more next month.


Final Thoughts

I've decided to do calves and abs on leg day. This will free up sometime for Upper push/pull days. I think this will workout better for me.

Max-Mex
01-13-2003, 09:20 AM
I hurt my back pretty bad today. Made an appointment with the doc to see what's up. My back had been bothering me for about a week but it seemed to have gotten better. I had been avoiding chest, back, and shoulder stuff during the time I cut my hand. I did 2 chest lifts today w/o any problems, but I started to do low DB inclines and lifting up the DB's was a bit uncomfortable. I started to do my BB front press and that's what got me. I'm lucky that I was using a smith machine because the weight would come down pretty hard. It happend on my second set, started to push up and just felt something in my back go. I was done after that. It's not my lower back thank god. I think it's one of my spinal erectors on my right side. I hope it's nothing too serious but I think I will be out for a while either way. Worst case 2 months, best 1 month. Either way, my goals are shot. I was gonna cut in april, but if I have to take a good amount of time off, I'll start this month. Since I won't be doing any lifting, just cardio, I'm really concerned about losing the mass I did manage to gain.

I think I'm getting ahead if myself. I really need to wait to hear what the doc says then make a decision then. Well, one thing I have learned is that even with good form, you can still hurt yourself. Oh well. :cry:

Max-Mex
01-13-2003, 07:59 PM
Well, looks like I'm out for about a month. :mad:

Gonna start cutting I guess. It just seems silly to be out a month (if I'm lucky) then try to bulk for two. I'll pretty much have to start over since I can't start with the weights I'm at right now. I figure to lose around 4-5 pounds in 4 weeks. That's my goal anyway. It'll be kinda hard to do w/o lifting, but I'll do my best. Cardio is still in so that will help some. I hope it's only a month. Any longer and I'll go crazy.

Max-Mex
01-14-2003, 09:05 AM
Since I'll be out for a while I decided to finally weigh myself. I used my BF/weight scale and it says I'm 201 with about 36% BF. When I first started I was back in Sept I was about 172 with 22%. Since the accuracy might be off, I'm not gonna worry too much about the numbers for BF. The weight seems accurate though. I know I have gained weight because I can see it and I had to get bigger pants and shirts. I honestly don't know ho wmuch is mass vs fat. I know it's soem muscle because of being able to lifter heavier than before.

I plan to start this week slowly with the diet and hopefully start progressing seriously next week. I have to get all my food together and start my food journal as well. I was able to get at least 1 good chest workput before I hurt myself so that's my only consolation. I have to take 3 days off from the gym, per doc's orders, then I'll start with cardio. I hope I can start running again by sometime next month. I hope to lose about 4 pounds in 4 weeks. I think it's a reasonable goal. then I should be about 196 by the time I hope to get back to the gym.

Max-Mex
01-20-2003, 06:34 AM
Diet has been going well so far. I lost some quick weight but that happened last time I did started to cut. The weight loss has leveled off. I started at 201 and now I'm at 194.5. My back still hurts some so any serious lifting requiring the upper body is still out. 3 more weeks until I can do any serious lifting. I have started working my calves since I can do some of these exercises w/o putting stress on my back. I've started doing seated calf raises and seated calf presses. I also tried seated leg presses with a low weight. I set the seat angle pretty high to minimize any back stress. I think that if I continue this, my muscles loss will slow down some. Also, I will attempt some kind of arm exercises today. Not sure what, but it will depend on what does/doesn't put a strain on my back. It's funny how you never know what muscles come into play in lifts until you hurt one of them.

One more thing about my diet, I have been trying to stick with a 40/40/20 ratio (p/c/f) and I have been finding this very difficult to do. I can get the carbs in no problem, but protein is a real bitch. I think the real problem is that I can't get enough low calorie carbs like fruits and veggies because they are so expensive at this time of year. Most of my carbs have been from grains but they contain more calories. I have still been meeting my limits for calories, I just keep missing my goals for carbs vs protien. I'll get it eventually.

Max-Mex
01-24-2003, 10:08 AM
Back still hurts a little. It's only on certain movements. I have a feeling this is gonna take a whie to heal. I have physical theray next so hopefully I can find out more. My diet has been better. I've been getting much closer to the 40/40/20 ratio. I cook all my meals now. It's really the only way to get the correct amounts of proteins. carbs, and fats. My weight loss has settled down some. I was at 199 and now at 192.5. BF is going down slowly. Measured at 31.2% on my BF scale.

The seated leg presse have ben going well. I just need to be carefull with the weight becaus if I go too heavy my back begins to tense up and starts to hurt a little. I was doing about 6 plates so I think anyore than that and I'll stress my back out and hurt myself more.

I've also started doing arm work with Nautilus machines. 1 for tceps and 1 for biceps. I have to be a little careful with the tcep stuff. My back tenses up again so the chances for hurting myself concern me. I'll just have to do light weight and more reps. Better than nothing. Bicp work is fine. No pain.

Cardio has been great. It's nice to be doing it again. I've had to up my cals some because of the amount of weight loss. I was at about 1800/day but now I'm at around 2300/day.

Max-Mex
01-27-2003, 02:08 PM
Weight loss and diet have been going well. Kinda blew the diet this weekend cause of the superbowl. Chicken wings rock! Have my physical therapy appoinment Wednesday so hopefully I'll find out more about my back. It still hurts some. Very isolated.

Weight is now at around 194(have to blame the chicken wings for that!) and bf around 31%. I hope to lose another pound or 2 this week. Gonna do some cardio then some leg work today. Just leg press and calf work.

Max-Mex
02-03-2003, 10:11 AM
Sarting week 3 of my hiatus from the gym. Diet has been pretty solid. Weight loss has slowed a considerable amount. I'm happy about that. Didn't want to lose too much to fast. I'm down to about 191lbs now. BF is down to 30%. Calorie intake has been increasing slowly. I use a program called DietPower to monitor my intake and it adusts calories by how much weight I lose. It had me at 1800 cals when I first started but now I'm at around 2900 cals. I haven't been drinking enough water lately so I need to fix that ASAP!

I have 2 appointments with my physical therapist this week. My first visit went great. She gave me some exercises and stretches do. My back hurts after I do them. Not sure if this is a good thing or bad, but I'll ask her today. I really hope I can get back to some kinda of regular routine in 2 weeks. The only good thing about hurting my back is my cardio has been kicking ass. I don't feel so winded now when I run on the treadmill. I just started running again 2 days ago and it felt great. I'm not up to where I was at during the summer, but I'll get there in about a month if I keep at it.

Max-Mex
02-11-2003, 04:58 AM
Another day of PT. I am so jonesing to lift. I was bored last night and looked up some information on upperback injuries. It seems that upper back injuries are usuallly muscles strains, and very few sprains. As I mentioned before, most sites say that such injuries are cause by lifting heavy weight which cause the muscles or ligment to tear. Most of the sites also recommend letting the strain heal for at least 6 weeks. I'm very tempted to wait till the end of the month to start lifting again. I still get some minor pain when I pick up something heavy with my right arm. Even If I bend at the knees I still get some pain. It doesn't happen everytime, but it still happens.

On the cutting front, weight has been stable for about a 2 weeks now. No loss, but no gain either. I gave myself a schedule of weight loss, and it seems that I'm on track. I hoped that by the end Feb I'd be down to 190, and I'm about 191 right now. By cheat days were getting a little out of hand, but I still managed to stay leveled in weight. Bodyfat has slowlying been going down. I'm still at 31% according to my scale. I think once I'm able to start lifting again, I'll be able to speed up the weight/fat loss. It's just hard to do with just cardio and lower leg work. Leg press can't compare to squats.

I think my chest has taken the most beating so to speak. It doesn't look as full as it used to. My back still looks ok but it's getting a little flabby. Since I've kept my caloric intake kinda high, I think my mass loss has been minimal. I hope I don't lose too much, but the only way to find out is to start lifting and see what the damage is.

Max-Mex
02-11-2003, 11:40 AM
It seems I have more PT to do. I guess that I'll not be doing serious lifting for about another 1 1/2 months. I'm going to set up a leg routine to use during this time. I found this machine that is like a hack squat but doesnt put the load on the sholuders. The load is put on the butt, sorta. Here (http://www.body-masters.com/FRAMES/LE411A.HTM) is a pic of the machine. This will keep the load off my back so I can lift heavy with legs but keep my back outta the lift.

I'll keep doing calf work, nonweighted lunges, and front squats with just the bar. I may try leg curls but I'll have to talk to my physical therapist about it. Cardio will be spilt between an eliptical machine and running/walking on a treadmill. I'll also be doing some arm work as well. Just biceps and triceps. Hopefully this will help when I start doing pulls and presses again.

My goal is to start lifting again by April. I hope sooner but I guess I'll just have to play it by ear.

Max-Mex
03-31-2003, 02:32 PM
I'm back to regular lifting again. I ended my PT the first week of March and decided to use the entire month to build up some basic strength. My routine consisted of 5 days with 2 day breaks. M-W-F and Thur-Sun. M-W-F was an upper body workout with low weight, high reps. I did 3 chest and 3 back exercises, with 2 sets per exercise (2-3 warmups on first set of the first exercise). I did 2 ab exercises with 2 sets per exercise.

Thur-Sun was legs. I started doing squats again, but this time I'm doing front squats. I feel this puts less strain on the back and I feel have better control. I did low weight high reps to get my body used to the movement. Before I hurt myself I was using a smith. I decided to scrap the smith and just do standard bar squats. I also did a leg press, RDL's, lunges, standing glute machine, leg curls, and Calf work (donkey calf and seated). I did 2 sets per exercise. On the squats I did extra sets, 2-3, for warmup. I went heavy on the leg press and calves since they required very little back support.

I have lost some strength but not as bad as I thought. My legs seem to have gotten a little bigger but I haven't measured to compare. I started a new routine today and everything went great. No pain anywhere and it felt really good to push sone heavier weight. Today was chest day. I decided to do only 3 exercises with 2 sets per exercise. I'll do a post of weights, sets, and reps later.

I figured out the problems with my previous routine and why I hurt myself. I figured that my injury was due to overtraining, but not just on one bodypart. It was a combination of the entire routine that led to the injury. The injury taught me a lesson the hard way that volume can hurt you in the long run. I was also doing dropsets way too much which also helped with overtraining. I'm surprised I didn't hurt myself earlier. I'm sticking to a 2 set routine. Chest will have 3 exercises, back 4, arms 7-8 (3 for t-ceps, 3 b-ceps, 1-2 for forearms), 5 total for traps and shoulders, and legs will have the most at about 7-8 (i want to trim this down, but not sure how yet). I plan on doing 2-3 warmups sets on the very first exercise. I plan to go as heavy as possible with good form.

I'm still cutting and my weight has been stable. I've been stuck at around 191 for about a month. Now that I'm back to a regular routine, I'm kicking my diet into high gear. I hope to get to 170 by June 1st. Not sure if this will be possible but I'm gonna try my best.

Max-Mex
03-31-2003, 07:28 PM
March 31, 2003

First real workout since about January 13th. Chest day today.

*=improvement over previous workout day.


Bench Press:
1x20@bar, 1x15@75, 1x12@105, 1x10@135, 1x10@165, 1x10@175.
Comments: I had to find out what weight to start at. I thought it was gonna be 165 but I tried 175 and it felt good. I'll do the first 4 sets as warmups until I get to 135, then jump to 175 for 2 sets of 10.

H.S. Wide Chest:
1x10@180, 2x10@220
Comments: I wasn't sure what weight I would able to do so I started with 180. It felt easy so I jumped to 220 and that felt right.

Nautilus 10 degree Chest:
1x10@70, 2x10@110
Comments: This machine is basically a plate loaded fly. Again wasn't sure where to start and it took one warmup to get a good idea.

Pushups:
1x12
Comments: I threw these in just for the hell of it. I did them real slow, hence I only did 12.


Final Thoughts

Everything felt good. No problems anywhere. I might try different fly exercises just to change things up once in a while. I finished this workout in 32 minutes flat. I felt like I had to do more but I told myself that it was better this way. I was only taking 3 minute rests between the real sets and about 1 minute between warmups. I stretched as much as I could between sets. I did 24 minutes of cardio to end my workout.

ps. Weight today was 193. (went to Cheesecake Factory last night and it killed me! mmmm....cheesecake!)

PYRO
09-02-2003, 08:35 PM
Good journal
But what is H.S. and BF stand for?
I would think BF is body fat but can't measure this in a scale you'll need blood analysis.

Max-Mex
09-02-2003, 11:14 PM
Originally posted by PYRO
Good journal
But what is H.S. and BF stand for?
I would think BF is body fat but can't measure this in a scale you'll need blood analysis.


H.S. = Hammer Strength

BF = Bodyfat

I use a bodyfat scale to measure myself. I know it's not accurate but it does give me a general idea. I keep track by looking at the results in the mirror as well.

Max-Mex
09-02-2003, 11:39 PM
I have been neglecting my journal for some time now. I think now is a good time to get it going again. I have pretty much reached my goal weight. I was up around 196, now I'm down to 182ish. My goal was to be 181 by Sept 1st so I missed it by 1 pound. I think I'll live. I know I have gained some mass because I now fit into my clothes that I wore when I weighed around 174.

I'm not really sure what I want to do with my weight right now. I'm leaning more towards just maintaining. If I gain any weight, it will be really slow. I do have goals as far as lifts go. I hope to reach all my goals by 9/1/04.

Deadlift:
Current - 2x10@210
Goal - 2x10@270

Front Squat:
Current - 2x10@185
Goal - 2x10@245

Bench:
Current - 2x7@200
Goal - 2x10@260

Barbell Shoulder Press:
Current - 2x10@115 (havent started this new weight yet but I hope to get 10 reps twice)
Goal - 2x10@175

I just started doing T-Bar rows so I set a goal for this as well.

T-Bar Row (standing):
Current - 2x9@115
Goal - 2x10@175

I'm going to post some before/after photo's soon. I'm kinda anxious to see the difference after 1 year.

Max-Mex
09-03-2003, 12:00 AM
September 2, 2003

I reworked by back exercises today. I'm going to rely more on rows and less on pulldowns. I dropped the lat pulldown and the seated cable row. I added Standing t-Bar rows and Standing DB Rows. I feel my back working more when I do the Standing rows for some reason.

Workout length : 52 mins


Standing T-Bar Row:
1x20@T-Bar only, 1x12@25, 1x10@45
2x9@115
Comments: I still have to figure out the right weights for warmup. Other than that, I think 115 is a good weight to start at.

H.S. Lat Pull (underhanded grip):
1x9@180, 1x8@180
Comments: This is the same weight as last month. I was supposed to go up 5 lbs this month, but I think I need another month at this weight. I want to be able to do 2x10.

Standing Dumbell Rows:
1x9@55's
1x10@60's
Comments: I think I'll stick with 60's next time.

H.S. Iso-Row:
1x9@135, 1x8@135
Comments: Nice weight. Up 5 lbs from last month.

Pull Up (narrow grip, palms facing each other):
1x5@bodyweight
Comments: I just did this as a finishing lift. I'll do as many as I can and do a slow descent on the last one.


Final Thoughts

I usually do cardio after my workouts but I think I'll just do it whenever I have time or if I feel like it. Workout felt better than it did in the past. I really want to concentrate on my back. I know it has gotten stronger, I just think it's not as strong as it should be. Hopefully this change in routine will help.

Max-Mex
09-03-2003, 11:10 PM
September 3, 2003

Have decided to keep the front squats on this day and from now on.

Workout Length : 1 hour 15 mins

Front Squats:
1x12@bar, 1x10@95, 1x10@135
2x10@190
Comments: This is a new weight for me. I thought it would be a bit harder but just the last 2 reps on the last set give me a little trouble. I'm thinking I might have to bump this up more one of these days. Maybe at the begining of the year I'll go up 10 instead of 5.

BodyMasters 45 degree Leg Press:
2x10@265
Comments: I like this machine lots because I think it hits my legs better than a standard leg press. It's pretty much a hack squat machine but the pad is on your lower back instead of on your shoulders.

RDL's:
2x10@190
Comments: I could probably go heavier on these. Again, maybe at the begining of the year.

Walking DB Lunges:
2x8@50's
Comments: I still hate these. However, I do love the effect they have on my legs. This is the only exercise I do for 8 reps.

Donkey Calf:
1x10@100, 1x10@200
2x10@405
Comments: I don't think this machine gives an accurate weight. I was on another Donkey calf machine and 250 on that one felt like 400 on this one. I have to start adding plates because I have maxed out the weight.

H.S. Tibia Lift:
2x8@85
Comments: New weight so I couldn't get to 10.

Nautilus Leg Curl:
1x10@135, 1x9@135
Comments: Good solid reps. I held the weight on the last rep of each set.

Seated Calf:
2x9@120
Comments: That was rough. Calves where shaking bad at the end. Was hard to take a piss cause legs were shaking so bad. :)


Final Thoughts

Good workout today. Had to cut one thing out, 45 degree back extensions, but I think that's ok.

fuzz
09-04-2003, 09:16 AM
:spam:

Did a quick skim...you've made some good improvements.

Max-Mex
09-04-2003, 09:40 AM
Thank you! Lowering my volume has helped a tremendous amount, and the fear of not wanting to hurt myself again. :)

Max-Mex
09-04-2003, 07:56 PM
10/8/02

Arms both around 14.5" (flexed)
Forearms: 12 1/4" (flexed)
Chest: 41" (hope i measured this correctly) (not flexed)
Thighs: Both 22 3/4" (not flexed)
Calves: This is messed up but I measured twice to be sure
Left - 15 1/2" (both not flexed)
Right - 16 1/8" (have no idea how that could have happened)

I also weighed myself today and got my BF%. Weight is 175.5 lbs. BF% is about 25%.

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)

I'm posting some before/after photos.

Max-Mex
09-04-2003, 08:37 PM
September 4, 2003

I need to do a little cardio next time. Have to work some in somehow. Been skipping it lately and I like to do it at least 3 times a week.

Workout Length: 1hr 15mins (I need to speed this up some)

Barbell Front Press:
1x20@bar, 1x12@65, 1x10@85
2x9@115
Comments: Not too bad. I think I'll get to 2x10 pretty soon..

Icarian Rear Delt:
2x9@90
Comments: Forgot my log today so had to guess on weight. Supposed to do 85. Next time.

Dumbell Side Laterals:
2x10@20's
Comments: I have to pause on last 2 reps. I hope to be able to do them w/o stopping.

Dumbell Front Raises:
2x7@30's
Comments: Hard. I have a feeling I'll be stuck on this weight for 2 more months.

Nautilus Abs:
1x15@90
2x10@150
Comments: Nothing special to report. Good reps.

Barbell Shrugs:
2x10@205
Comments: I didn't know what weight to do so I settle on 205. I think I'll stick with it.

Barbell Upright Rows:
2x10@85
Comments: Last 2 reps of each set were tough.

Adjustable Incline Leg Raise Bench:
2x10@4th hole
Comments: This is a platform that can be raised or lowered. 2 months ago I was doing raised situps but switched to this. I might switch back so situps, but maybe not until the New Year.


Final Thoughts

I have to remeber my workout log. I remembered most of the new weights I had to do, so it wasn't a catastrophe. Good workout.

Max-Mex
09-06-2003, 09:08 PM
September 5, 2003

The compound lifts went well. It's the isolation stuff that still gets to me. More on that in the comments.

Workout Length: 1hr 15mins (I'm not sure how I can shorten this)

Paramount Tricep Pressdown:
1x20@5, 1x12@10, 1x10@15
2x10@20+5
Comments: That felt pretty heavy. Last 2 reps were tough. I'm wondering if I need to go heavier. I really shouldn't be able to do 10 that easily. Wasn't easy, but still 2x10 is the goal for the end of the month, not right from the start.

Close Grip chinup (warmup with close grip pull down):
1x15@35, 1x12@60
1x9@bw
1x7@bw
Comments: I usually do just the close grip pull down, but I really like the feeling I get when I do the chinups.

EZ Bar Skulls:
2x8@65
Comments: This is my second month with 65lbs and it seems to have gotten harder. I think it may have to do with the heavier weight I do in my first exercise. Only a guess though.

EZ Bar Curls:
1x10@60
1x9@60
Comments: 3rd month with this weight now. I hope I can get up to 65 for next month.

Dumbell Tricep Kickbacks:
2x10@25's
Comments: I got 10 reps out but still feel a little weak with these.

Incline Dumbell Curls:
1x10@25's
1x7@25's
Comments: Just started these up so it'll be a while before I feel better about them.

Nautilus Super Forearm, wrist supination:
2x10@110
Comments: I'm really not sure if I should do these at all. I do them more for my biceps than for my forearms.

Barbell Grip, Overhand:
2x30secs@205
Comments: I haven't been doing this consistently. I plan to do them from now on.


Final Thoughts

The skulls and curls were the only real disappointments. I feel I should be stronger doing these but I struggle too much, IMO. I guess the only way to tell is wait till the end of the month.

Max-Mex
09-07-2003, 09:59 AM
Originally posted by Max-Mex
I hope to reach all my goals by 9/1/04.

Deadlift:
04/01/03 - 2x10@185
Current - 2x10@210
Goal - 2x10@270

Front Squat:
04/01/03 - 2x10@160
Current - 2x10@185
Goal - 2x10@245

Bench:
04/01/03 - 2x10@175
Current - 2x7@200
Goal - 2x10@260

Close Grip Pull down
04/01/03 - 2x10@125
08/31/03 - 2x10@150
Goal - Close Grip Chinups - 2x10@bodyweight (180ish)

I thought I'd post some starting weights for my current routine.

Max-Mex
09-07-2003, 08:43 PM
September 7, 2003

Leg day #2. No front squats and no RDL's.

Workout Length : 1 hour 10 mins

Deadlifts:
1x12@bar, 1x10@95, 1x10@135
2x10@210
Comments: The sets went really well. To easy I think. I think I might need to up these more. I'll probably wait till the new year and make my decision then.

BodyMasters 45 degree Leg Press:
2x10@265
Comments: Good reps. I think I should have stretched more. Legs felt a little tight.

Walking DB Lunges:
2x8@50's
Comments: The hate!

Nautilus Leg Curl:
2x10@135
Comments: Was able to squeak out 10 reps both time.

Donkey Calf:
1x10@100, 1x10@200
2x10@405
Comments: I held the weight a bit longer on the last rep of each set to try and wear out my calves.

H.S. Tibia Lift:
1x8@85, 1x7@85
Comments: One less rep than last time. Not worried though.

Back Extensions:
2x10 (no extra weight)
Comments: I was doing these back in April but I hurt my knee and I had to stop doing them. Knee still hurts just a little bit, but I think I'm ok to do them w/o weight for now.

Seated Calf:
1x10@120, 1x9@120
Comments: Better sets that time. Mananged to get one more rep than last time.


Final Thoughts

I think in general I might need to up all the weights. Some of the lifts shouldn't be that easy first time I do them with new weight.

Max-Mex
09-08-2003, 08:48 PM
September 8, 2003

Really good workout today. Lifts went better than expected.

Workout Length: 59 minutes (would have been shorter but I had to wait for for 2 machines)



Barbell Bench Press:
1x25@bar, 1x12@95, 1x10@135
1x9@200, 1x8@200
Comments: 1 more rep on first set than last week and 2 more on last set. I really think I could've done one more on the last set but i didn't want to take any chances and hurt myself. I didn't have a spotter. I was pretty happy with the improvement over last week.

Nautilus Abs:
1x15@60
2x1@150
Comments: Feel the ab burn.

H.S. Wide Chest:
2x10@245
Comments: This felt much easier. I think I just had more energy today. Next week will tell.

Dumbell Flat Bench Press:
1x8@70's, 1x7@70's
Comments: I thought I was only going to get 6 out, but got 2 and 1 more than I expected.

Cable Crossover:
1x6@70 per side
Comments: I normally do a set of pushups to trash my chest one last time, but I decided to try this today. Haven't done it in a while, still felt good though.

Adjustable Incline Leg Raise Bench:
2x10@4th Hole
Comments: Nice hold on last set/rep. Abs were screaming.



Final Thoughts

I was really suprised by my improvement today. I really hope it was improvement and not just more energy than usual. Next week will be the test.

Max-Mex
09-09-2003, 08:16 PM
September 9, 2003

Small improvements today. Good session overall.

Workout length : 45 mins


Standing T-Bar Row:
1x20@T-Bar only, 1x12@45, 1x10@70
2x9@115
Comments: Settled on the warmups weights. I really like this so much better than the cable rows. I feel it in my back way more.

H.S. Lat Pull (underhanded grip):
1x9@180, 1x8@180
Comments: No improvement here. I was hoping to get one more rep on 2nd set but couldn't quite get it.

Standing Dumbell Rows:
2x9@60's
Comments: I do these with both hands at the same time. I'm wondering if I should do them single hand. I'll keep double hand and see how I progress.

H.S. Iso-Row:
1x10@135, 1x8@135
Comments: 1 more rep on first set.

Pull Up (narrow grip, palms facing each other):
1x7@bodyweight
Comments: 2 more reps than last time.


Final Thoughts

I think next time I'll be able to squeak out some more reps. I'm much happier with this new routine for back.

Max-Mex
09-10-2003, 10:15 PM
September 10, 2003

The owner of the gym pissed my off today which helped me with my workout today. Let off some steam.

Workout Length : 1 hour 10 mins

Front Squats:
1x12@bar, 1x10@95, 1x10@135
2x10@190
Comments: That "Changed from 1/4 to full squats" thread got me thinking about my form so I made sure I was doing parallel. I was fine and I felt much better than last week. Only last rep, 2nd set gave me any real difficulty.

BodyMasters 45 degree Leg Press:
2x10@265
Comments: Nothing to report. Smoothe sailing.

RDL's:
2x10@190
Comments: Concentrated more on my form today. I think I may have been slacking the last few times I've done this. I think I did a better job today.

Walking DB Lunges:
DND
Comments: Couldn't do this today because of dip**** owner.

Nautilus Leg Curl:
1x10@135, 1x0@135
Comments: 10x2. ANGER!

Donkey Calf:
1x10@100, 1x10@200
2x10@405
Comments: I really pounded these out. Still was pissed at owner so the anger fueled my fire.

H.S. Tibia Lift:
2x9@85
Comments: 1 more rep than last week on each set.

Seated Calf:
2x9@120
Comments: I went a little slower this time. Same amount of reps as last time.


Final Thoughts

Would have been a great workout if I had been able to do the lunges. More on that in the new RANT section. My progess is coming along very nicely.

RANT

I don't know how many of you on this board are gym owners, but I do hope you run a smoothe, clean gym. I have this love/hate thing with mine. I love it because it's cheap, only $10 a month (discount from my job), and it has lots of equipment. I hate the fact that the owner doesn't keep it up, and people at the gym are total slobs and most are really inconsiderate. Our DB rack turns into the epitome of the DB graveyard. No one ever racks their weights and even if they do, they put them back in the wrong spots. I thought at first that maybe it was this particular chain, but it seems it's just this one location. the 3 other locations are spotless and people do a lot better job of cleaning up after themselves. Well, what got me pissed off today is that I do my lunges in the step area(they have carpet there). I take my dumbells, do my lunges, then return them. I do this today, the owner see me doing this, and say to me that no DB's in the step area because too many people abused this so no one can take them in. So I said ok and returned them. I don't really complain that much to him about the conditions of the gym because I pay so little for it. I was just pissed that I had to quit part of my normal routine because almost everyone else in the gym is a slob. I think people forgetting to return weights is the least of his concerns. How about the toilets that keep clogging, the DB's that are broken because people drop them from 5 ft off the ground, the cable exercises that are missing clips so you have to hunt around for 15 minutes to find one, the missing pegs for the weight stacks, the missing pegs for setting seat height, the missing pegs on all the Nautilus equipment, the ceiling the pours down water when it rains outside....on and on. That's what pissed me off. Ok I'm done.

Max-Mex
09-11-2003, 08:24 PM
September 11, 2003

NO time for abs today. Had to do only 1 exercise.

Workout Length: 60 mins.

Barbell Front Press:
1x20@bar, 1x12@65, 1x10@85
1x10@115, 1x7@115
Comments: I think I might be cheating somehow on this. I can't really figure out what it is. Sometimes I'll just blow the weight right up and others takes some serious effort. I try to sit as straight up as possible so I can't lean any. I must be leaning a little because that's the only explanation I can come up with. I'll have to be super strict with my form next time. Not sure if the increase in reps today was due to improvement or cheating.

Icarian Rear Delt:
2x9@90
Comments: I was supposed to do 85, but I think 90 is better. I feel I'm working harder.

Dumbell Side Laterals:
2x10@20's
Comments: Getting better at doing 10 in a row w/o pausing. Paused on the last one in 1st set and paused on last 2 in 2nd set.

Dumbell Front Raises:
2x8@30's
Comments: Still hard. I got 8 out but I think it was more like 7.5.

Nautilus Abs:
N/A
Comments: Not enough time to do this today.

Barbell Shrugs:
2x10@205
Comments: Good reps but I need to rethink my weight for this. Still felt a little easy.

Barbell Upright Rows:
2x10@85
Comments: Easier than last time but not by much..

Adjustable Incline Leg Raise Bench:
N/A
Comments: No time for this today.

Hanging Leg Raises:
2x7
Comments: I have never been able to do these but today was great. I did slow controlled raises and made sure the lowering was smoothe as well.


Final Thoughts

Even though I didn't do a complete workout (half ab workout), I still felt pretty good about today. Only downside was the Front Press but I'll fix that next time.

Franjipani
09-11-2003, 10:51 PM
Congrats on perservering with your journal.... :thumbup:. Your name reminds me of a nice chocolaty protein bar....which I feel like right about now;).

Unfortunately, you get people that are selfish & inconsiderate of others in every gym you go......mine included. Keep looking on the bright side.....its only $10....thats sen-frickin-sational !!! :D

Max-Mex
09-12-2003, 01:15 PM
MAX-MEX POWER BAR!!! More protein and energy than a bull on steroids!

Yea I know I shouldn't bitch since it's so dirt cheap. There is a new gold's gym opening up near my house and I am so tempted to tell the owner to take his membership and shove it, but $10!!! When he isn't there, I'm taking the DB's to the step floor damnit! Ofcourse, I will return them to their proper places.

On a side note, he goes through phases where he ask gym members to return stuff to the proper places. Walked in today and crap was everywhere. So much for that idea.

Max-Mex
09-12-2003, 01:17 PM
Oh, and thanks for the props on the journal Franji! It's nice to be posting in it again.

Max-Mex
09-12-2003, 08:37 PM
September 12, 2003

Much better than last week. woot!

Workout Length: 1hr 10mins

Paramount Tricep Pressdown:
1x20@5, 1x12@10, 1x10@15
2x10@20+5
Comments: Just last rep felt tough. Pushed my hands forward some and it seemed to hit tri's more.

Close Grip chinup (warmup with close grip pull down):
1x15@35, 1x10@85
1x10@bw
1x7@bw
Comments: Got to 10 on first set and I think I could have done 2 more. 2nd set was really 8 but I left it at 7 because I cheated a bit. Really long negative on last set.

EZ Bar Skulls:
1x10@65, 1x8@65
Comments: 2 more reps on first set. Same on last set. I really pushed the first set out.

EZ Bar Preacher Curl:
1x5@50(wide grip)
1x9@50narrow grip)
Comments: I really felt my biceps more when I did the narrow grip. I like this better than the standing curls. I think I'll do this instead and see how I progress. Biceps were really pumped.

Dumbell Tricep Kickbacks:
1x9@25's, 1x8@25's
Comments: I really concentrated on my form today and it showed in the reps. Wasn't able to get to 10 on either set.

Incline Dumbell Curls:
1x7@30's
1x6@30's
Comments: I forgot my log so I had no idea what weight to use. Was supposed to be 25's. Oh well. I'll see how I feel and maybe stick with the 30's.

Nautilus Super Forearm, wrist supination:
n/a
Comments: I think I'm gonna can this. I can do wrist supination when I do my incline curls. Will also shorten workout some.

Barbell Grip, Overhand:
1x35sec@205
1x32sec@205
Comments: Had to guess on the weight. My guess was right. Much better than last week. Not a huge improvement, but it felt better.


Final Thoughts

Overall, good improvement on everything. Coming along nicely.

d-bol_dale
09-13-2003, 06:33 AM
Looks like some good arm sessions bro. Are you posting your weights in lbs or kgs?

Max-Mex
09-13-2003, 06:43 AM
lbs. Sorry, I'm a bassackward American. :D

Max-Mex
09-13-2003, 06:45 AM
Thanks for readin the journal. Triceps are coming along nicely. It's the biceps that give me problems. I hope the preacher curls will help with this.

d-bol_dale
09-13-2003, 07:03 AM
One of my favourite bicep exercises is single arm preacher curls using cables. So drag that preacher bench over to the cable station and give them low pulley curls a go. The constant tension gives an awesome pump. :idea:

Max-Mex
09-13-2003, 10:31 AM
I'll kep that in mind. If the reg preachers don't work I'll give it a go. Thanks for the tip.

Max-Mex
09-13-2003, 11:02 AM
Well, not really. Lance wannabe. :D

Rode my road bike today. Haven't done this in about 3 weeks and I need to do at least some cardio. I hate going into summer and having to take like a month to get my cardiovascualr fitness up . I'm hoping to get in at least 4 bike rides a month, even during the cold.

Today went really well. I could hae gone another 30-45 minutes I think, but I have other stuff to do. Here are some stats:

Ride Length: 1h 40mins
Distance: 26.3 Miles
Avg HR: 153 bpm
Max HR: 175 bpm
Avg Speed: 15.3 mph
Max Speed: 24.6 mph
Calories Burned: 1132 (according to fitday.com), 1405 (according to HR monitor)

I hate head winds! No as many hills today. Pretty flat route. Next time will be a more challenging route.

Max-Mex
09-14-2003, 08:53 AM
Taking a break from the gym today. Normally Sunday is Leg Day 2, but the bike ride from Sat really whipped me. I'm feeling a little sore today in the legs and my traps are REALLY sore. No use trying to do deads with both of these muscles not at full strength.

Dedicated
09-14-2003, 08:59 AM
Nice bike ride that's intense.

Max-Mex
09-14-2003, 07:01 PM
Didn't think I would be so whiiped by it but about an hour after I finished the ride, I fell alseep for about 3 hours.

Max-Mex
09-15-2003, 09:02 PM
September 15, 2003

Amazing workout today. I should hit my goals for the B-Press by next week. I hope I can crank out some on the DB press as well.

Workout Length: 55 minutes. Ended up talking to a friend so took about 10 minutes longer than it should have. I also had to spot my wife on the bench press so that took some time as well.


Barbell Bench Press:
1x25@bar, 1x12@95, 1x10@135
1x10@200, 1x9@200
Comments: Got to 10 on first set! I really wanted 10 on next but the weight felt so much heaver the 2nd time. I managed to get 9 with some effort. I'm trying for 10 both times next week.

H.S. Wide Chest:
2x10@245
Comments: I usually do an abs exercise then switch to this, but today I decided to do this after bench. The reps were a bit harder but I still got 2x10 out.

Nautilus Abs:
1x15@60
2x1@150
Comments: Nothing special to report.

Dumbell Flat Bench Press:
1x9(?)@70's, 1x6@70's
Comments: I lost count on the first set so I don't know if I did 9 or 10. I settled on 9. Second set kinda sucked but I still got 6 out. I think I really pooped myself out on the first set. Maybe next week 10/9 if I'm lucky.

Icarian Pec Fly:
1x5@50
Comments: Last trashing of the pecs. I got really good pec squeezes.

Adjustable Incline Leg Raise Bench:
2x10@4th Hole
Comments: I think these have gotten a bit too easy. I'll have to go down 2 holes next month.



Final Thoughts

So I guess my improvement was for real. If I get 2x10 next week on the bench, I'll be 1 week ahead of schedule. That'll be nice because I'd love to try a heavier last set on my last week. Maybe 215 or even 225. I thought I would be stuck on this weight longer but I managed to pull it off better than I thought I would.

Max-Mex
09-16-2003, 05:59 PM
September 16, 2003

AW YEAH! Let's just say I was feeling confident today....

Workout length : 47 mins


Standing T-Bar Row:
1x20@T-Bar only, 1x12@45, 1x10@70
1x10@115, 1x9@115
Comments: I'm getting there. I predict next week will be the week.

H.S. Lat Pull (underhanded grip):
1x10@180, 1x9@180
Comments: Man that was awesome. I think I could have done one more on the first set.

Standing Dumbell Rows:
1x10@60's, 1x9@60's
Comments: I'm seeing a pattern here, 1x10....1x9.

H.S. Iso-Row:
2x10@135
Comments: Broke the streak! 2x10, goal reached 2 weeks early.

Chins, wide grip:
1x3@bodyweight
Comments: It was 3 1/2 but man that was tough. I wonder how many I can do when I'm fresh?


Final Thoughts

Awesome. I really don't think that chins or w/g pulldowns are really for me. I just don't feel them working my back as much as anything that's c/g. Also, I don't think cable rows are for me. T-bar rows just kick my back up and down. DB rows as well. I think this new routine will kick my back up a notch!

Max-Mex
09-17-2003, 09:58 PM
September 17, 2003

Revamped workout just a bit to shorten gym time.

Workout Length : 1 hour 10 mins

Front Squats:
1x12@bar, 1x10@95, 1x10@135
2x10@190
Comments: Good form. Been working on my breathing which seemed to help. Getting more air in my gut, so to speak, than in my chest. Really helps on the positive and really helps with stabilization.

BodyMasters 45 degree Leg Press:
2x10@265
Comments: Same as last week.

RDL's:
2x10@190
Comments: I ususally keep my legs close but today I decided to try my DL stance. Something differnt, that's all.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: Wow and ow. Hams were smokin. I found a place where I can do them. I'll keep looking for a better spot though.

Walking DB Lunges:
DND
Comments: I think I might drop these, and do glute/ham raises instead.

Nautilus Leg Curl:
DND
Comments: See comments on lunges.

Donkey Calf:
1x10@100, 1x10@200
2x10@405
Comments: Good reps, especially that last ones. Held for a while.

H.S. Tibia Lift:
1x10@85, 1x9@85
Comments: 1 more rep than last week on first set.

Seated Calf:
2x10@120
Comments: Goal reached.


Final Thoughts

Good workout today. I think just doing glute/ham raises and dropping the leg curls and lunges should shorten the workout some. I think I may keep the lunges on Leg Day 2 and rework that routine as well. Should shorten both by about 10 minutes or more.

Max-Mex
09-18-2003, 10:12 PM
September 18, 2003

I skipped abs today. More on that. Good workout today.

Workout Length: 57 mins.

Barbell Front Press:
1x20@bar, 1x10@65, 1x10@85
1x10@115, 1x9@115
Comments: Switched to 2 reps on 2nd warmup set. I think my form was much better today. All the reps felt "right". I should hit 2x10 next week.

Icarian Rear Delt:
2x10@90
Comments: Reached goal a bit early. I'll try some slower reps next week.

Dumbell Side Laterals:
2x10@20's
Comments: Same as last week except still pausing. Paused on last 2 reps of each set.

Dumbell Front Raises:
2x8@30's
Comments: The 30's and I are gonna get to know each other really well.

Nautilus Abs:
N/A
Comments: Skipped.

Barbell Shrugs:
2x10@205
Comments: Did long holds at the end.

Barbell Upright Rows:
2x10@85
Comments: Maybe next week I can get through both sets w/o pausing on last 2 reps.

Adjustable Incline Leg Raise Bench:
N/A
Comments: Skipped.


Final Thoughts

Great shoulder workout. Dumbell stuff still giving me problems, but that isn't a suprise. I've decided to skip abs on this day since I work them enough on other days. I do them on chest day, work them when I do squats and also when I do deadlifts. I think that is more than enough. This will shorten my workout as well.

Max-Mex
09-19-2003, 01:20 PM
:spam: :dj: :strong:

It's friday...and I aint got **** to do!

Dedicated
09-19-2003, 06:29 PM
Is barbell front press basically the same as military press?

Also what is Icarian rear delt? By the name it sounds like it targets the rear delts. Does it require a machine?

Max-Mex
09-19-2003, 08:26 PM
It's a seated front press. Almost like a military press except the bar doesnt go as far down I guess. I use a wider grip so that keeps the bar from traveling too much. I feel it works my shoulders more.

Icarian is the Company name. It's a pec fly machine that can be used as a rear delt setup as well. Here's a photo (http://www.fpifit.com/ie/html/504_505.html) of it.

Max-Mex
09-19-2003, 08:36 PM
September 19, 2003

I had to go at night which kinda sucked. I like it in the morning because it's so dead.

Workout Length: 1hr 10mins (had to help the wifey with her form so that was an extra 10 mins)

Paramount Tricep Pressdown:
1x20@5, 1x12@10, 1x10@15
2x10@20+5
Comments: Got to figure out a new weight or go to weighted dips.

Close Grip chinup (warmup with close grip pull down):
1x15@60, 1x10@85
1x10@bw
1x7@bw
Comments: Same as last week. I was hoping to get 8 or 9, but it wasn't meant to be.

EZ Bar Skulls:
2x10@65
Comments: Even I had to pause to get those last few reps out, I still got 10 both times. Maybe next week I can do the first set w/o stopping.

EZ Bar Preacher Curl:
1x10@50, 1x8@50
Comments: I like these so much better. I think this is really gonna work out for me.

Dumbell Tricep Kickbacks:
1x9@25's, 1x9@25's
Comments: Got one more rep on 2nd set. Slowly but surely.

Incline Dumbell Curls:
1x7@30's
1x5@30's
Comments: 1 less rep on last set. Bummer.

Barbell Grip, Overhand:
1x39sec@205
1x35sec@205
Comments: First set was awesome. I think it took some out of the 2nd set. I felt weak from the start of 2nd. Forearms were pumped when I was done.


Final Thoughts

I might be able to bump up weight next month. Can't wait!

Max-Mex
09-20-2003, 12:27 PM
Gearing up for a bike ride. Will probably suck because it's really hot. Today is hill day. Will suck more. Lesse how long I last....

Max-Mex
09-20-2003, 03:57 PM
Ride Length: 1h 55mins
Distance: 26.5 Miles
Avg HR: 151 bpm
Max HR: 180 bpm
Avg Speed: 14.0 mph
Max Speed: 31.5 mph
Calories Burned: 1302 (according to fitday.com), 1541 (according to HR monitor)

Not too huge of a difference from last ride other than I did 2 really big hills. They weren't long, but man were they steep. Top speed is bogus because that was going down hill. Max heart rate is killer though. That was 3/4 up the first hill. That's when I began to really crap out. Never stopped, but I had to pedal, pause a few times. Not sure what I'm gonna do next week. Maybe flat again.

Max-Mex
09-21-2003, 04:30 PM
September 21, 2003


Workout Length : 59 mins

Deadlifts:
1x10@bar, 1x10@50, 1x10@90
2x10@205, 1x5@315, 1x2@365 (PB)
Comments: I've never really had any PB's so I guess this will start it. My last PB was right before I hurt myself which was 295 for 1 rep (http://www.wannabebigforums.com/showthread.php?s=&threadid=24706). So I guess this one kinda blow's it outta the water.

Walking DB Lunges:
2x8@50's
Comments: Reached this a long time ago. It's a good exercise to do after DL's.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: 1st set felt really strong but I think it took a lot outta me. 2nd set was much harder.

Donkey Calf:
1x10@100, 1x10@200
2x10@405
Comments: I hit this goal a while back as well. I wanted to try another set at a much heavier weight, but it was getting close to an hour so I decided to scrap it.


Final Thoughts

Deadlifts were awesome today. I think what I'll do is start with my working sets as usual, and then try to more sets too see how much I can do. I need to rethink my weight for DL's. I've also decided to dramtically reduce my workout for both leg days. I've split my routine so that I do all the exercise, but some on leg day 1 and the rest on leg day 2. This will reduce my gym time. It was silly of me to do my routine twice a week. I think this will work out better and I hope to see better results. My workout could have been shorter but my rest times ran a bit long and I loading up those plates took some time. :) I think next time I do this new routine I might be able to knock off about 5-10 mins.


p.s. My grip is kickin major ass on the DL's. Never gave out once.

Dedicated
09-21-2003, 05:21 PM
Nice deadlifts man, what is your height/weight? My best deadlifts is 225lbs X 4 only.

Max-Mex
09-22-2003, 04:16 AM
I'm about 5' 5". Weight, around 186 lbs.

Max-Mex
09-22-2003, 11:51 AM
I want to say my chest workout sucked today, but I can't because in reality it didn't. I didn't do any worse, but I was really hoping to do better. I have no one to blame but myself for this. List of things I did wrong:

1. Deadlifts right before chest day.
This isn't nornally a huge deal but I shouldn't have gone for PB's at this time of the month. I should have waited till end of the month.

2. Not getting enough rest.
Doing the PB's on DL and not getting enough sleep really killed me. I was tired this morning and just didn't have the energy to get that last rep I needed today. I will NEVER do that again. SLEEP!

3. Over confidence.
Since I don't use a spotter 98% of the time, I need to be more careful. I tried to get one more rep on the bpress but I didn't have the strength to do it so I had to set the bar on my stomach. The weight wasn't to bad and I was able to tighten my abs and roll it down to my lap. Still not a good thing to do. I know my limits and that was a stupid thing to do.

Routine will be posted later. I think I might be FUBAR for back as well (not enough sleep). Can't do anything about it. :cry:

Max-Mex
09-22-2003, 10:24 PM
September 23, 2003

I screwed myself by not getting enough rest.

Workout Length: 56 minutes.

Barbell Bench Press:
1x25@bar, 1x12@95, 1x10@135
1x10@200, 1x9@200
Comments: Same as last week. I was really hoping for 2x10 but I was just too tired for it.

Nautilus Abs:
1x15@60
2x1@150
Comments: Nothing special to report.

H.S. Wide Chest:
2x10@245
Comments: I hit this goal a while back.

Dumbell Flat Bench Press:
1x9@70's, 1x7@70's
Comments: Bit of an improvement. I was hoping to eek out 8 but that 7th was tough.

Adjustable Incline Leg Raise Bench:
2x10@4th Hole
Comments: I tried to make the reps last a bit longer. Really made my abs burn.

Pushups:
1x11
Comments: Just a quick set, hold on last rep.

Hanging Leg Raises:
1x7
Comments: One last exercise to trash abs.




Final Thoughts

The lack of sleep just killed me today. I am really pissed at myself for not getting to bed early enough. Sometimes I can't do anything about it, but last night was just my fault 100%.

Max-Mex
09-23-2003, 07:08 PM
September 23, 2003

Reached some goals today. Took some effort too.

Workout length : 48 mins


Standing T-Bar Row:
1x20@T-Bar only, 1x12@45, 1x10@70
2x10@115
Comments: Goal reached. Last rep was a tough one.

H.S. Lat Pull (underhanded grip):
2x10@180
Comments: Goal reached. I think the T-bar took some outta me, but I still managed both times. Again last rep took some real effort.

Standing Dumbell Rows:
2x10@60's
Comments: Goal reached. I think I'm gonna do these as singles next month. I can't get a good ROM on them.

H.S. Iso-Row:
2x10@135
Comments: Same as last week. Harder this time around. I was getting tired by this point.

Chins, wide grip:
1x3@bodyweight
Comments: 3 1/2 again. I hope to get 4 next week.


Final Thoughts

Good workout. Lots of goals reached. I have 1 more workout at these weights then up 5 on everything. I might try some heavier weights on last sets of everything, depending on how I feel.

Max-Mex
09-23-2003, 07:09 PM
:clap: :spam:

Wow, got a last page. I feel special.

Max-Mex
09-24-2003, 09:58 PM
September 24, 2003

Revamped workout. I like it much better.

Workout Length : 55mins

Front Squats:
1x12@bar, 1x10@95, 1x10@135
1x10@190, 1x6@225 (PB)
Comments: I was hoping to get 7 or 8 reps on the last set but I came down to quickly on rep 7 and just couldn't get myself up. I think next month I'm gonna bump up the weight to 205. I think this will be better for me in the long run.

BodyMasters 45 degree Leg Press:
1x10@265, 1x9@320
Comments: I need to up this as well. I'm thinking 320.

RDL's:
1x10@190, 1x2@225
Comments: Can't decided on 205 or 225. Might split the difference. Maybe 215.. or 220.

H.S. Tibia Lift:
DND
Comments: Had to skip this today because I got in late at the gym. I'm gonna stay with the same weight for another month.

Seated Calf:
1x10@45, 1x10@70
1x10@120, 1x5@135
Comments: Ow, I need to do warmups before heavy set. Calves cramped up. Once I did the warmups I was better. Still felt like they wanted to cramp, but never did.


Final Thoughts

I guess my legs are stronger and I should really be lifting more weight. I reached most of my goals fairly early. I think the news weights will work better next month. I'll have to work more to reach my goal of 2x10. I have to say it was nice to be able to do 2 plates per side on the front squats. Something I've always wanted to do.

Max-Mex
09-26-2003, 05:16 AM
September 25, 2003

Subustituted some lifts today. I think this will be permanent.

Workout Length: 49 mins.

Barbell Front Press:
1x20@bar, 1x10@65, 1x10@85
1x10@115, 1x11@115
Comments: Goal reached. Even managed to get in 1 extra rep on last set.

Icarian Rear Delt:
2x10@90
Comments: I think I might try 100 next week. This will probably take me longer to get 2x10 but I think that'll be ok.

Dumbell Shoulder Press:
1x10@50's, 1x4@60's, 1x7@30's
Comments: I've decided to drop the front/side raises and do these instead. Saves time and I still give my shoulders a good workout. Had to figure out starting weight. 50 was good and 60 was too heavy. Looks like it's 55's.

Barbell Shrugs:
1x10@205, 1x8@205
Comments: Hmm...I'm thinking maybe 225 would be better.

Barbell Upright Rows:
1x10@85, 1x3@115
Comments: 155 was way tough, I barely got the bar up to my chest. I think going up 5 pounds is ok.



Final Thoughts

Cutting down on the shoulder lifts really helps cut down on gym time. I don't think the front and side raises were really doing anything for me. I hope the DB presses will help more. Time will tell.

Max-Mex
09-26-2003, 08:08 PM
Well, I'm sick. Flu or something. Sucks. Got my arm workout in thank god before I really began to feel like crap. Reached some goals and have definitely made some gains. I'll have to post workout tomorrow. I really hope this doesnt last long. I wanted to go for a PB on the bench monday but if I'm still feeling like this, it ain't gonna happen. SUCKS!

Max-Mex
09-27-2003, 08:35 AM
September 26, 2003

Feeling sick. Workout was still good.

Workout Length: 1hr 15mins. It's really hard to keep this under an hour. More an that later.

Paramount Tricep Pressdown + Dips:
1x10@5, 1x10@10
Dips: 1x10, 1x10@bw+25, 1x6@bw+45 (PB)
Comments: Set a personal best on these. I'm about 185 right now so that was about a 230 dip. I'll warmup with the dip machine and most likely use a 35 lb plate for my dips.

Close Grip chinup (warmup with close grip pull down):
1x15@60, 1x10@85
1x10@bw
1x8@bw
Comments: 1 more rep than last week. Dips took some outta me.

EZ Bar Skulls:
2x10@65
Comments: Had to pause to get very last rep out but still got it. I think it's ok to make the jump up 5 lbs.

EZ Bar Preacher Curl:
1x10@50, 1x11@50
Comments: Goal reached. 55 next time.

Dumbell Tricep Kickbacks:
2x9@25's
Comments: Same as last week. Getting a little bit easier.

Incline Dumbell Curls:
1x8@30's
1x6@30's
Comments: I lost count both times. I'm not sure if I did 9&7 or 8&6. I settled on the latter. Still better than last week either way.

Barbell Grip, Overhand:
1x43sec@205
1x35sec@205
Comments: Again first set kicked butt. Took a lot out of the second set however. My forearms felt like the were gonna explode after. Really pumped.


Final Thoughts

Really good workout. Timewise still kinda long, but having to setup all the weights and such really takes time. Nothing I can really do about it. I guess arms will always be a little over an hour.

Max-Mex
09-28-2003, 04:15 PM
September 27, 2003

Today was mostly spent helping my wife fine tune her leg routine and also determine her 1RM on the DL. It was a half workout. Still got in some good deads

Workout Length : 1hr 25 mins

Deadlifts:
1x10@bar, 1x10@50, 1x10@90
1x8@205, 2x6@275, 1x4@325
Comments: Had to figure out new weight today. Seems that 275 will be a good place to start.

Walking DB Lunges:
DND
Comments: Helped wife out today so skipped these.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: The negative is getting a bit easier. Hams are getting stronger.

Donkey Calf:
DND
Comments: Supposed to do these but did seated by mistake. Oh well.

Seated Calf:
1x12@25, 1x10@55
1x10@110, 1x7@135
Comments: Warmups were good. I think I'm gonna try 135 and see how it goes.


Final Thoughts

Good deads today. No gloves, used chalk. Hands burned some but they will get used to it. Wife got a PB of 170 on the DL, which is her BW (Her goal is 200 by March 1). She was quite happy so I took her out for Thai food. She earned it.

Max-Mex
09-29-2003, 09:52 PM
September 29, 2003

Good workout today. Set a PB on the Bench Press. Workout was kinda long because I was helping the wife again.

Workout Length: 1hr 7 mins.

Barbell Bench Press:
1x25@bar, 1x10@50, 1x10@90
1x10@200, 1x4@225 (PB)
Comments: I knew I would get my goal today so I decided to go for a PB. I thought 225 was gonna feel heavier but it wasn't as bad as I thought. I stopped at 4 because I didn't think I could get the 5th by myself.

H.S. Wide Chest:
1x10@245, 1x10@270
Comments: Have to rethink weight on this. Maybe 270 or 280.

Nautilus Abs:
1x15@90
1x10@150, 1x10@170
Comments: Rethink weight on this as well. Maybe 175 or slower reps on 170.

Dumbell Flat Bench Press:
1x10@70's, 1x5@80's
Comments: Strength is getting up there. 80's were a bit tough getting up the first time but after that, it wasn't too bad. I have a feeling I'll be able to get 2x10 on the 70's this month.

Adjustable Incline Leg Raise Bench:
DND
Comments: Was running out of time. Skipped. I'll go down to 3 holes on the angle next time around.

Pushups:
1x15
Comments: Had more energy so was able to do more and hold on the last few.

Hanging Leg Raises:
1x10
Comments: Still did these. Last rep I probably cheated a bit. Good reps for the most part. Stricter form next time.




Final Thoughts

Much better than last week. Bench Press will go up to 205. Ab exercises will go up as well. It was nice to get that PB today. Have always wanted to do 225. Was pretty excited about it.

Max-Mex
09-30-2003, 08:47 PM
September 30, 2003

Workout was a bit longer today due to a few extra sets.

Workout length : 54 mins


Standing T-Bar Row:
1x20@T-Bar only, 1x12@45, 1x10@70
2x10@115, 1x6@135
Comments: Last set was a killer, but fun to do.

H.S. Lat Pull (underhanded grip):
1x10@180, 1x3@220, 1x3@180
Comments: I could barely stay seated at 220. It kept lifting me off the seat.

Standing Dumbell Rows (singles):
1x10@65, 1x10@70
Comments: I think my form was good. I'm really not sure what weight to use. I think what I'll do is use 70 for 1 month with very strict form and maybe slow negatives. If I can still get 2x10, then I'll bump up to 75 or 80.

H.S. Iso-Row:
1x10@135, 1x6@160.
Comments: 160 was heavy but still wasn't too bad.

Chins, wide grip:
1x4(?)@bodyweight
Comments: I can't believe I lost count but I'm 90% sure I got 4 reps.


Final Thoughts

So far so good. Good progress all around. 5 lbs up on all lifts next time around except for the DB rows and the chins.

Max-Mex
10-01-2003, 08:39 AM
Have decided to weigh myself at the 1st of every month. Today's weight is 188 with a BF 30% according to my weight/bf scale. Last time I weighed myself I was 182 Sept 1st. Not too crazy about the weight gain but I don't think it was gut gain. I still feel comfortable in my pants and belt notches have remained the same. I'll use the pants/belts as my gauge.

I hate this time of the year because I find it hard to not gain weight too quickly.

Max-Mex
10-01-2003, 08:41 PM
October 1, 2003

New weights today.

Workout Length : 60 mins

Front Squats:
1x12@bar, 1x10@95, 1x10@135
2x8@215
Comments: I'm not to sure my form was that great. Next time I'll have to be super carefull about it. 215 is much better. I am working much harder now.

BodyMasters 45 degree Leg Press:
1x10@290, 1x9@310
Comments: I was thinking 320 but I'll do 310 and see how it goes. If it feels easier too soon I'll bump up to 320 next month.

RDL's:
1x10@225, 1x9@225
Comments: 225 it is. I might slow the descent a little more.

H.S. Tibia Lift:
DND
Comments: Gonna move this to Leg Day 2.

Seated Calf:
1x10@45, 1x10@70
1x9@135, 1x8@135
Comments: 135 is good. Calves were really pumped after.

Back Extensions:
2x10 (no added weight)
Comments: Did these really slow.



Final Thoughts

Good workot today. I think the increase in weights will really help me. Just have to be careful not to go too crazy though.

Max-Mex
10-02-2003, 07:14 PM
October 2, 2003

New Weights.

Workout Length: 47 mins.

Barbell Front Press:
1x20@bar, 1x12@65, 1x10@85
1x9@120, 1x8@120
Comments: Rep 8, 2nd set...real long rep. Never thought I was gonna get it up.

Icarian Rear Delt:
2x9@100
Comments: Slower reps next time. I think I may have rushed these.

Dumbell Shoulder Press:
1x7@55's, 1x6@55's
Comments: Good weight, good reps, good lordy!

Barbell Shrugs:
2x10@225
Comments: Maybe heavier? I'll do this for a month and jump up more next month.

Barbell Upright Rows:
1x9@90
Comments: Looked good and felt good. Maybe slow these down some.



Final Thoughts

Good workout today. 5 lbs added to most lifts, except DB press and rear delt. This should be a good shoulder month.

Max-Mex
10-03-2003, 08:30 PM
October 3, 2003

New weights.

Workout Length: 1hr 15mins.

Paramount Tricep Pressdown + Dips:
1x20@5, 1x12@10, 1x10@15
Dips: 1x10@bw+35, 1x7@bw+45 (PB)
Comments: I think I'll do +45. Not that 35 was easy, but wasn't as challenging as I thought it would be.

Close Grip chinup (warmup with close grip pull down):
1x15@60, 1x10@85
1x10@bw, 1x8.5@bw
Comments: I really wanted 9 on last set but I just couldn't get up there. Was stuck halfway for a good bit.

EZ Bar Skulls:
1x7@70, 1x6@70
Comments: I acutally got 7 on 2nd set but I don't think the bar went down as far as it should've so I counted only 6.

EZ Bar Preacher Curl:
1x7@60, 1x4@60, 1x4@50
Comments: Too much weight. Next time will be 55. I thought 60 would be ok but it was just a bit too much.

Dumbell Tricep Kickbacks:
1x10@25, 1x9@25
Comments: Much stronger. I should hit my goal soon.

Incline Dumbell Curls:
1x8@30's, 1x6@30's
Comments: Same as last week. Couldn't quite get 7 on 2nd set.

Barbell Grip, Overhand:
1x32sec@205, 1x24secs@205
Comments: Didn't feel as strong today. Still got a good time but I felt weaker.


Final Thoughts

I'd say today's workout was half good, half semi good. Tricep stuff was really good, bicep and grip was so-so. Maybe I slept too much today. I think next arm workout will be better.

Max-Mex
10-03-2003, 08:32 PM
I hope to get a bike ride in tomorrow. I have a feeling it's going to suck since it's been 2 weeks since I last rode. Even though I'm pretty much over the flu I had, my lungs are still trying to get all the phlegm out. It's amazing how much snot the human body can produce.

Max-Mex
10-04-2003, 06:59 AM
Cold weather bike riding is so not fun...better than riding in the rain I guess. Think Hawaii..................

Max-Mex
10-04-2003, 08:11 AM
Somuch for the bike ride. It started to rain. Maybe I'll get lucky and it will stop later.

Max-Mex
10-05-2003, 12:16 PM
October 5, 2003

Workout Length : 1hr 2 mins

Deadlifts:
1x10@bar, 1x10@95, 1x10@135
1x9@275, 1x8@275, 1x4@325
Comments: Good deads today. Was hoping to get one more rep at 325, but I decided against it.

Walking DB Lunges:
2x8@55's
Comments: Haven't dones these in a while, but no problems.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: Still churning away at these.

Donkey Calf:
1x10@100, 1x10@200
1x10@425, 1x10@435, 1x8@455
Comments: Took me a bit longer to figure out a new weight. I think 455 will do the trick. Next week will tell.

H.S. Tibia:
1x7@90, 1x5@90
Comments: Good weight, 2nd set was tough.


Final Thoughts

So far so good. I'll see how long it takes me to get 2x10 on dead, Donkey calf. Everything else is not as important. If I get there too early, I'll have to bump up weight a bit more again.

Max-Mex
10-06-2003, 09:53 PM
October 6, 2003

Really good workout today.

Workout Length: 55 mins.

Barbell Bench Press:
1x25@bar, 1x10@95, 1x10@135
1x10@205, 1x9@205
Comments: I'm not sure what to think of this. I was 99.9% sure I could have gotten 10 both times but I really didn't want to chance it and end up being pinned. I really thought I would only get 8 and mabye 5-6. I guess the only way to make any sense of this is to see what happens next week. If I get 2x10 then I guess I should add 5 lbs.

H.S. Wide Chest:
1x10@270, 1x8@270
Comments: First set wasn't too hard. 2nd set was tougher for sure.

Nautilus Abs:
1x15@90
2x10@170
Comments: Maybe slower reps next time.

Dumbell Flat Bench Press:
1x10@70's, 1x5+1@70's
Comments: I really wanted the 6th rep 2nd set but I got stuck and some guy I know came by and give me a little help.

Pushups:
1x10
Comments: I was toast by this time so getting 10 was a miracle.

Adjustable Incline Leg Raise Bench:
1x10@2nd hole, 1x9@2nd hole
Comments: Haven't done these in a while and it kinda showed. Then again, I went down 2 notches instead of 1.

Hanging Leg Raises:
1x4
Comments: I just couldn't get them out. They were kinda half-assed too. Abs were toast.




Final Thoughts

Really nailed the bench today. Maybe doing 225 last week did something. Maybe it was the really heavy dips. Maybe it was all the steak I ate this weekend(mmmm). Who knows. Next week will be the true test.

Dedicated
10-07-2003, 06:25 PM
Real nice bench power. I would guess your RM is at about 240lbs maybe a little more, maybe. Just using your latest bench of 205lbs X 10 and 205lbs X 9 as comparison. That would be a little over 83% of your RM if your max was 240lbs, and hitting that 10 times and then 9 times seems about right. Like If I would lift 83% of my bench for 10 reps I would prolly do the first set for 10, and the second for 8 or 9.

All my benching is done with percentages lately is why I'm guessing that, anyways lifting that heavy is hard, you really gotta be focused, especially for 10 reps ouch heh. I gotta lift 85% of my RM on thursday for 4X6@170, fun stuff but thankfully it's only 6 reps, I couldn't do 10 no way lol. Keep kicking ass.

Max-Mex
10-07-2003, 07:48 PM
It's getting better. I've used some formulas to figure out 1RM on various lifts and for bench it's between 240 and 270. Squat ranges from 270-288 and DL 375-389. This Xmas I'm gonna try for 1RM's on all 3. I'll see how accurate the formulas are.

I might switch to percentages after September of next year. I like my current routine and I'll see what will be the final results as far as strength and physique changes. It seems really interesting and I'd love to give it a try, but not until next year.

And yes I will keep kicking donkey!

Max-Mex
10-07-2003, 08:27 PM
October 7, 2003

New weights.

Workout length : 46 mins


Standing T-Bar Row:
1x20@T-Bar only, 1x12@45, 1x10@70
1x9@120, 1x8@120
Comments: Was really tired from lack of sleep. I didn't think this was gonna happen but I managed to muster up some decent strength.

H.S. Lat Pull (underhanded grip):
1x10@185, 1x6@185
Comments: Sheesh. 2nd set was a killer. Not that the first set was a breeze either.

H.S. Iso-Row:
2x8@140
Comments: Not to bad. Suprised I get 8 both times.

Standing Dumbell Rows (singles):
1x9@70, 1x10@70
Comments: Hmm..10 on 2nd set? Maybe a fluke. Gonna try to do a slower negative. Get some better squeezes at the top as well.

Chins, wide grip:
1x4@bodyweight
Comments: Got 4....big whoop. :)


Final Thoughts

Good session today. Nice and short...and to the point! Hopefully I'll be able to get some more sleep next time around.

Max-Mex
10-08-2003, 10:24 PM
October 8, 2003

Ugh...I am starting to hate Wednesday leg days.

Workout Length : 58 mins

Front Squats:
1x12@bar, 1x10@95, 1x10@135
2x8@215
Comments: Form was good. Jeez how I hate squats..well sorta.

BodyMasters 45 degree Leg Press:
2x9@310
Comments: I think 310 is good. Did reps a bit slower which really got tough at the end.

RDL's:
1x10@225, 1x9@225
Comments: Was starting to sweat by the end of 2nd set.

Seated Calf:
1x10@45, 1x10@70
1x9@135, 1x6@135
Comments: Really hard today. 2nd set was a real bitch.

Back Extensions:
2x10 (no added weight)
Comments: Good reps. I think I'll start doing these with extra weight next month.



Final Thoughts

I was so not motivated to do squats today. Once I got done with them I was ok the rest of the workout. I wish there was a way to psyche myself up for them. Still a good workout.

Max-Mex
10-08-2003, 10:27 PM
Got some DOM's in an area of my quads I've never felt before. First I thought I hurt myself but it's in both legs. Hopefully next week DOM's won't end up being as bad.

Max-Mex
10-09-2003, 08:19 PM
October 9, 2003

Good improvements today.

Workout Length: 49 mins.

Barbell Front Press:
1x20@bar, 1x12@65, 1x10@85
1x10@120, 1x9@120
Comments: 1 extra rep on both sets. Maybe next week I'll hit 2x10.

Icarian Rear Delt:
1x10@100, 1x9@100
Comments: 1 more rep on first set. Did slower negatives this time.

Dumbell Shoulder Press:
1x9@55's, 1x7@55's
Comments: Much better. 2 more reps 1 st, 1 extra 2nd set.

Barbell Shrugs:
2x10@225
Comments: Today was a little harder. Did slow negatives which made the 2nd set more challenging.

Barbell Upright Rows:
2x10@90
Comments: 2nd set I paused twice but still got 10 out.



Final Thoughts

Really good improvements. I should be able to reach all goals fairly early this month. I might even be able to go up next set of DB's on the shoulder presses.

Meat_Head
10-09-2003, 08:46 PM
Nice progress man!

Max-Mex
10-10-2003, 04:26 AM
Danka schein!

Max-Mex
10-10-2003, 06:01 PM
October 10, 2003

So so workout. Was a little rushed.

Workout Length: 1hr.

Paramount Tricep Pressdown + Dips:
1x20@5, 1x12@10, 1x10@15
Dips: 1x8@bw+45, 1x6@bw+45
Comments: Hard, but still good. I'm hoping I can get 2x10 by the end of the month.

Close Grip chinup (warmup with close grip pull down):
1x15@60, 1x10@85
1x10@bw, 1x7@bw
Comments: One less rep on last set. Kinda bummed about this but I think it might have to do with my slight weight gain.

EZ Bar Skulls:
1x9@70, 1x6@70
Comments: 2 more reps on 1st set. Even impressed myself. This is good.

EZ Bar Preacher Curl:
2x7@55
Comments: 55 is better. Not sure how long it will take to reach 2x10 but I'm shooting for this month.

Dumbell Tricep Kickbacks:
2x10@25
Comments: Goal reached. I'm gonna stick with this weight till the end of the month.

Incline Dumbell Curls:
1x9@30's, 1x7@30's
Comments: Nice improvement. So fart...err, far, so good.

Barbell Grip, Overhand:
1x35sec@205
Comments: Bah! Ran outta time and that set was not as good as it could've been.


Final Thoughts

I was really late getting into the gym today so I had to fly through the routine. I think it showed in some of the lifts. Oh well, at least I improved on some.

Max-Mex
10-12-2003, 06:24 PM
October 12, 2003

Workout Length : 59 mins
Deadlifts:
1x10@bar, 1x10@95, 1x10@135
2x10@275, 1x5@325
Comments: Goal reached. Pretty fast at getting 2x10, but I kinda knew I would. I'm just gonna bump it up next week. Maybe 10 lbs. 1 extra rep at 325.

Walking DB Lunges:
2x8@55's
Comments: Nothing special to report.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: The negative is getting much easier. I'm hoping I should be able to get in some solid negatives by end of the month. Positive is still really hard.

Donkey Calf:
1x10@100, 1x10@200
2x10@455
Comments: I'll stick with this until next end of the month. Maybe try 470 at the start of the month.

H.S. Tibia:
1x9@90, 1x6@90
Comments: Pretty good improvement over last week.


Final Thoughts

Good all around. Improvement on everything. Keep on truckin!

Max-Mex
10-13-2003, 12:11 PM
October 13, 2003

Really good workout today.

Workout Length: 53 mins.

Barbell Bench Press:
1x25@bar, 1x12@95, 1x10@135
2x10@205
Comments: Goal reached. That's the fastest I've ever reached a goal on the bench press. I've decided to do 1 more week at this weight then my last week I'll do 205 for 1 set then 225 again. Maybe I can get 5 or 6 at 225.

H.S. Wide Chest:
1x10@270, 1x9@270
Comments: Really felt these in my chest today. 1 more rep on 2nd set.

Nautilus Abs:
1x15@90
2x10@170
Comments: This seemed harder than last week. Getting that last rep took some effort.

Dumbell Flat Bench Press:
1x10@70's, 1x7@70's
Comments: I didn't think I was gonna do this well, but I got 2 extra reps last set.

Pushups:
1x10
Comments: 10 really hard reps. Shoulders and chest were really fried.

Adjustable Incline Leg Raise Bench:
1x10@2nd hole, 1x9@2nd hole
Comments: Same as last week. Rep 9 was super tough.

Hanging Leg Raises:
DND
Comments: No way these were gonna happen after the previous exercise.




Final Thoughts

I guess last week wasn't a fluke. I'm amazed at my improvement so far. I hope this keep going. I'f Im lucky I might be able to do 225 for 10 on the bench by the end of the year.

Dedicated
10-13-2003, 12:23 PM
Ya I guess it wasn't a fluke, nice job man!
225lbs X 10 would be awesome, 2 plates per side hell yea.

Dedicated
10-13-2003, 03:03 PM
Hey sorry for the double post I have a question about front squats.

Do you feel they work your calves at all? I read in another post that one guy was saying they do. Also do you feel front squats put lots of stress on the upper body? I'm considering doing them because I'm having trouble doing calf raises because I work out at home. That is assuming they work the calves and they don't put alot of stress on the upper body. The way my split is setup I can't afford to put lots of stress on my upperbody muscles so this is why I ask.

Max-Mex
10-13-2003, 08:23 PM
uhm..if my legs begin to shake then yes, my calves are worked. That hasn't happened in a while though. My current calf lifting has kept my legs solid during squats.

As far as stress on the upper body, no. Not for me anyway. If you set the bar correctly, then you really should'nt have to do much to hold it there. It kinda sits there. I do front squats because of a back injury I got last year. I feel it's harder to get into a bad position with front squats than back squats. You have to be in a more upright position to keep the bar on. I think people who say front squats require lots of upper body strength aren't doing them the right way. Well, maybe not the way I do them.

FYI, my chest and back workouts are always before squat days and both upper body workouts have never caused any problems with my squats.

Tips on calf work: sit on a bench put something underneath your feet to elevate them, and them put a weighted bar or use a DB and rest it on you thigh(s). Viola! Instant seated calf raises. Best exercise for squat stability, IMO.

Max-Mex
10-13-2003, 08:24 PM
Originally posted by Dedicated
Ya I guess it wasn't a fluke, nice job man!
225lbs X 10 would be awesome, 2 plates per side hell yea.

Oh yea..thanks!

Dedicated
10-13-2003, 08:27 PM
Cool thanks for the info.

Max-Mex
10-14-2003, 08:39 PM
October 14, 2003

Little rushed today.

Workout length : 47 mins


Standing T-Bar Row:
1x20@T-Bar only, 1x10@45, 1x10@70
1x10@120, 1x9@120
Comments: I really wanted that 10th rep but 9 was a beast.

H.S. Lat Pull (underhanded grip):
1x10@185, 1x7@185
Comments: Gawd these are still hard. I barely managed 7. Still better but really hard. I hope I can get 2x10 by the end of the month.

H.S. Iso-Row:
2x9@140
Comments: 1 extra rep both times. Shootin for 2x10 next week.

Standing Dumbell Rows (singles):
1x9@70, 1x10@70
Comments: Same as last week. 1st set was harder than second. Can't figure that one out.

Chins, wide grip:
1x4@bodyweight
Comments: 4 again.


Final Thoughts

Had to hurry a little with my workout today. Not too bad but rest periods were shortened some. Still decent improvements. The only thing that has me concerned is the H.S. Lat Pull. My improvement in this is going slower than everything else. Really don't know what may be the problem.

Max-Mex
10-14-2003, 08:40 PM
Chest DOM's kinda sucked today. Also, rotator cuff is acting up. Hopefully tomorrow all will be better. Squats tomorrow..ack!

Max-Mex
10-15-2003, 10:37 PM
October 15, 2003

Kinda brutal leg day.

Workout Length : 61 mins

Front Squats:
1x12@bar, 1x10@95, 1x10@135
2x9@215
Comments: I was determined to get 9 both times. 1st time wasn't too bad. Second time took some real effort. Last rep was all out. I have a feeling DOM's are gonna suck tomorrow.

BodyMasters 45 degree Leg Press:
DND
Comments: Too busy at this machine today, which is not normal.

AFS Leg Press:
1x10@360, 2@540, 1x10@450
Comments: 360 was fairly easy. 540 was way tough. I really only did 2 partial reps. 450 was just right. If I ever have to do this again, I'll know where to start.

RDL's:
2x10@225
Comments: Goal reached. I'll do this one more time next week.

Seated Calf:
1x15@45, 1x10@70
1x10@135, 1x8@135
Comments: I need to stretch out my calfs a bit more. Almost cramped a few times during those sets, even the warmups. I should get 2x10 by the end of the month.

Back Extensions:
1x10, 1x10@25
Comments: I decided to add weight on 2nd set. Lower back, hams and butt were feeling it by the end.



Final Thoughts

Man I really broke a sweat today. Those squats took something outta me. I thinking about switching racks for squats. I like the one I use because of the 3 tiered racks. Only problem is I have to step far back to start my squat and then step forward. There is another rack that is same height but only has the rack to hold and then the lower rack. I might use that after I reach my goal and see how I like it. My legs are already hurting. I'll be a crippled fool tomorrow. I hurt in parts of my thighs I've never felt pain in. Tomorrow is gonna suck! :D

Max-Mex
10-16-2003, 06:53 PM
October 16, 2003

2 goals reached and tried some new weights.

Workout Length: 48 mins.

Barbell Front Press:
1x20@bar, 1x12@65, 1x10@85
2x10@120
Comments: Goal reached. One more week at this weight. Final week I'll try 135 on last set.

Icarian Rear Delt:
2x10@100
Comments: Goal reached. Felt these more in my rear delt than usual.

Dumbell Shoulder Press:
1x9@55's, 1x7@55's
Comments: Same as last week. Really wanted 10 on first set but just couldn't get it up.

Barbell Shrugs:
1x10@225, 1x8@275
Comments: I think I need to up more. Maybe start with 275 next month.

Barbell Upright Rows:
2x10@90
Comments: Same as last week. Maybe slower negatives next 2 weeks.



Final Thoughts

Really chuggung along. Dumbell presses were kind of a dissappointment. I thought I could get more but DB stuff is always harder for me to progress on. Tomorrow is arm day and I really want to kick some ass.

Max-Mex
10-17-2003, 10:19 PM
October 18, 2003

I was late getting in but damnit I did the whole workout!

Workout Length: 1hr 14mins.

Paramount Tricep Pressdown + Dips:
1x20@5, 1x12@10, 1x10@15
Dips: 1x9@bw+45, 1x8@bw+45
Comments: I could have nailed 10 on the first set but I totally wasn't 100% ready for first rep. My fault completely. Still got one more rep out than last time. Next set was much better, hence the 2 rep improvement over last week.

Close Grip chinup (warmup with close grip pull down):
1x15@60, 1x10@85
1x10@bw, 1x7@bw
Comments: Same as last week. These feel like they are getting harder to do. Could be weight gain related, but not 100%
sure.

EZ Bar Skulls:
1x9@70, 1x8@70
Comments: Booyah! 2 more reps 2nd set.

EZ Bar Preacher Curl:
1x10@55, 1x7@55
Comments: Woo hoo! 3 more reps on first set. Sweet!

Dumbell Tricep Kickbacks:
2x10@25
Comments: Nothing special to report. I think I'll do this one more time next week, then try something a little different final week as far as the weight goes.

Incline Dumbell Curls:
1x9@30's, 1x7@30's
Comments: Couldn't get 1 extra rep both times. Really close but not quite there.

Barbell Grip, Overhand:
DND
Comments: Tried DB's today.

Dumbell Grip, Overhand:
1x??sec@90's, 1x45sec@90's
Comments: I didn't keep time first set. I think it was at least 30 sec. Really good 2nd set. Forearms were pumped.


Final Thoughts

I wanted to kick ass today and I think I did a decent job. Chins are frustrating me a bit. I hope I don't plateau on those. It almost feels like I might be. I'm also getting fatty which kinda sucks. Not sure whether to do anything about it or not. I'll make a decision end of the month.

Max-Mex
10-19-2003, 07:32 PM
October 19, 2003

Workout Length : 57 mins

Deadlifts:
1x10@bar, 1x10@95, 1x10@135
2x9@285, 1x4@345
Comments: Since I'm doing a competition with some other WBB memebers, I've upped my weight a bit more. If I get 2x10 next week, I'm upping weight to 295 the following week. I'll probably up to the last lift 355 that same week.

Walking DB Lunges:
2x8@55's
Comments: Good stuff.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: I was almost able to do the very first rep w/o any pushup. Very promising.

Donkey Calf:
1x10@100, 1x10@200
1x10@475, 1x10@485
Comments: New weight again. 485 was a bit harder but still got 10. I should just try 500 next week. That should be fun. BTW, the weight stack is not accurate so I have no idea what weight I'm really lifting. To get 485 I use the whole weight stack (400) plus one 35 plate and two 25 plates.

H.S. Tibia:
1x9@90, 1x6@90
Comments: Same as last week.


Final Thoughts

Deads were really good. Glad I was able to get 345x4. I think once it's time for me to do my 6 rep max I should be able to do 365x6. Gonna borrow my mom-in-law's vid camera to tape it. I should also up the weight on my RDL's as well. Back extensions should get some more weight also. Gotta be carefull with those though.

Dedicated
10-19-2003, 07:47 PM
Originally posted by Max-Mex

Comments: Since I'm doing a competition with some other WBB members, I've upped my weight a bit more. If I get 2x10 next week, I'm upping weight to 295 the following week. I'll probably up to the last lift 355 that same week.

:shoot: :shoot: :shoot: outnumber outnumber
*Sabotages Max's Journal*

Nice work on the deads, mine haven't moved in like 2 weeks, still at 225lb X 5 as a PB but I know I can get 6 so using that as my starting point.

Max-Mex
10-20-2003, 09:46 AM
My journal is sabotage proof! HA!

If you are stuck on deads maybe you should think total weight and try to work with that. Total weight for 365x6=2190 lbs. Currently I'm doing (2x9@285=5130 lbs)+(4@385=1480)=6510 lbs. I do the 2 working sets as kind of a hypertrophy set and the last set as a strength set. When the time comes, my body should be ready for the stress of 365. That's my hope anyway.

I have no intention of trying any 6 rep DL's until 12/14 which is 1 or 2 days before the deadline. Highest I will go is 4. Maybe 5..but depends on how I feel. I'm not going to increase grip work since I seriously don't think it will be a factor.

Max-Mex
10-20-2003, 11:22 PM
October 20, 2003

I felt like I had no energy today and it almost showed.

Workout Length: 54 mins.

Barbell Bench Press:
1x25@bar, 1x12@95, 1x10@135
2x10@205
Comments: Right elbow was hurting some (still is a little) and gave me some problems. Also, lack of energy really made these harder than before. I guess I shouldn't whine too much, I still got 2x10.

H.S. Wide Chest:
1x10@270, 1x9@270
Comments: Same as last week. I really wanted 10 but again, that energy thing.

Nautilus Abs:
1x15@90
2x10@170
Comments: Better than last week as far as being easier.

Dumbell Flat Bench Press:
1x10@70's, 1x8@70's
Comments: One more rep. I kinda torqued my back while doing these. It's still a little achey but I think I should be ok for tomorrows back routine. I think some sleep will help.

Pushups:
1x10
Comments: I whipped through these. Really wasn't motivated enough to make them more intense.

Adjustable Incline Leg Raise Bench:
2x10@2nd hole
Comments: Goal reached. last 2-3 reps really trashed me. Didn't think 10 was gonna happen.





Final Thoughts

Some improvement even though my lack of energy and motivation sucked. I hope I didn't do anything too serious to my back. Ironic how I tweaked my back during a chest exercise. Go figure. Hope it heals over night. Last thing I need is to aggravate my old back injury.

Max-Mex
10-21-2003, 08:41 PM
October 21, 2003

Good workout.

Workout length : 50 mins


Standing T-Bar Row:
1x20@T-Bar only, 1x10@45, 1x10@70
2x10@120
Comments: Goal reached. 1 week early. Next week I'll do 1 set at 120 and 2nd set at 135.

H.S. Lat Pull (underhanded grip):
1x10@185, 1x8@185
Comments: 1 more rep. If I get 2x10 next week I'll be so happy. I really don't think it will happen, but here's to hoping.

H.S. Iso-Row:
2x10@140
Comments: Goal reached. Booyah! Hmm...1 set at 140 then 2nd set maybe at 180 next week.

Standing Dumbell Rows (singles):
2x10@70
Comments: Ok, I think next week will be final week at 70. Next month I'll do 80.

Chins, wide grip:
1x4@bodyweight
Comments: Numero 4. This #4 was harder. Think it has to do with weight gain. I hope I can get 5 next month.


Final Thoughts

Good session. Reached some goals which is always nice. H.S. Lat-Pull has me a little concerned but not much I can do about it. Just keep pulling and I'll get there eventually.

Max-Mex
10-22-2003, 09:49 PM
October 22, 2003

I'm a moron...explanation next.

Workout Length : 62 mins

Front Squats:
1x12@bar, 1x10@95, 1x10@135
1x10@210, 1x9@210, 1x4@225
Comments: So I'm an idiot. I thought I put 215 on the bar but after 2 sets I realized I did 210. No wonder it felt a little easier. So to make up for the goof, I did 1 extra low rep set @ 225. If I get 2x10@215 next week, then I'll bump up weight. If I can't, I'll do it for another month.

BodyMasters 45 degree Leg Press:
2x10@310
Comments: Nothing new to report. Same as week before last.

RDL's:
1x10@225, 2x7@275
Comments: New weights. Gonna try something new to help the the BB competition. Gonna do ligther set 1st, then 275 for last set. My hope is by 12/14 or 1 week before then, I'll be doing 2 sets @ 275 (or higher) for whatever reps I can get.

Seated Calf:
1x15@45, 1x10@70
1x10@135, 1x9@135
Comments: No cramps today. #9 on last was nasty.

Back Extensions:
1x10, 1x10@35
Comments: Went up from 25 to 35 on 2nd set. Goal is to do 2 sets with a 45lb plate.



Final Thoughts

Other than the goof up with the weight on the front squats, everything went fine. No goals reached today but I can live with that.

Max-Mex
10-22-2003, 09:50 PM
Will not be getting enough sleep the next 2 days so my workouts could be lame. Maybe I should buy one of those energy drinks they sell at the gym. mmm..ephedra

Max-Mex
10-23-2003, 08:22 PM
October 23, 2003

Very tired today. Crapped out at the end.

Workout Length: 48 mins.

Barbell Front Press:
1x20@bar, 1x12@65, 1x10@85
2x10@120
Comments: Same as last week. 135 on last set for next week.

Icarian Rear Delt:
DND
Comments: See next exercise.

DB Rear Delt Fly's:
1x10@15's, 1x10@20's
Comments: Rear delt machine was being used so I did these instead. Back to the machine next week.

Dumbell Shoulder Press:
1x9@55's, 1x7@55's
Comments: Stll stuck on 9 & 7. I think it was because I was tired. 4 hours of sleep will do that to you.

Barbell Shrugs:
1x10@225, 1x8@275
Comments: Decided to stick with 225, then 275. Maybe 250 next month.

Barbell Upright Rows:
2x10@90
Comments: These sucked. I was really tired and it took a serious amount of effort to get last 2 reps on both sets.



Final Thoughts

Sometimes I can't do anything about a lack of sleep. My schedule can get really crazy. I was lucky to get 4 hours. My workout suffered some but I still did ok. No goals reached but most have been reached earlier. I can finally get some sleep tonight. At least 6-7 hours. Will need it. Arms tomorrow and the workout have been getting tougher.

Max-Mex
10-25-2003, 08:28 AM
October 24, 2003

Pretty good workout.

Workout Length: 1hr 18mins.

Paramount Tricep Pressdown + Dips:
1x20@5, 1x12@10, 1x10@15
Dips: 1x10@bw+45, 1x7@bw+45
Comments: Well, I'm happy and sad. Happy that I get one extra rep on 1 set, sad I got one less on 2nd set. Half of an improvement.

Close Grip chinup (warmup with close grip pull down):
1x15@60, 1x10@85
1x10@bw, 1x7@bw
Comments: Same again. Getting 10 on 1st set is getting harder. I don't think I'm getting weaker, just heavier.

EZ Bar Skulls:
1x10@70, 1x8@70
Comments: 1 more rep 1 set. I was hoping for 9 2nd set but 8 was tough.

EZ Bar Preacher Curl:
1x10@55, 1x9@55
Comments: 1 more rep 2nd set. Maybe next week I'll hit my goal.

Dumbell Tricep Kickbacks:
2x10@25
Comments: Nailed 10. Next week, I think I'll do 10@25 first set then bump up to 30 on 2nd set.

Incline Dumbell Curls:
1x10@30's, 1x9@30's
Comments: Nice, 1 extra 1st set and 2 extra 2nd set. Finally seeing some good progress on my bi's.

Barbell Grip, Overhand:
DND
Comments: Tried DB's today.

Dumbell Grip, Overhand:
1x45sec@90's, 1x35sec@95's
Comments: Not sure wether to start on 95's or move up to 100's for next month. I'll try a set of 100's next week and see how it goes.


Final Thoughts

Good workout overall. Chins still giving me a hard time. When I weigh myself on the 1st, I'll see if weight is the problem. Right eblow almost was a problem today but it turned out ok in the end. I'll still have to keep an eye on it.

Max-Mex
10-26-2003, 02:09 PM
October 26, 2003

Workout Length : 1hr 2mins

Deadlifts:
1x10@bar, 1x10@95, 1x10@135
1x4@225, 1x4@315, 1x4@365 (PB)
Comments: Booyah!.

Walking DB Lunges:
2x8@55's
Comments: Good stuff.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: I'm getting much stronger as every week goes by.

Donkey Calf:
1x10@100, 1x10@200
2x10@500
Comments: Crazy. I need to find a new exercise for this cause it's kinda ridiculous having to add that many plates.

H.S. Tibia:
1x10@90, 1x6@90
Comments: 1 more rep first set.


Final Thoughts

Oh yea! Deads were awesome today. I'm pretty sure I'll hit 1x6@365 by the 12/14. Maybe I can go higher. Time will tell.

Dedicated
10-26-2003, 05:35 PM
Nice work on the deads:).

Max-Mex
10-27-2003, 09:37 PM
:thumbup:

Max-Mex
10-27-2003, 09:39 PM
October 27, 2003

Much better than last week. A PB was set today.

Workout Length: 55 mins.

Barbell Bench Press:
1x25@bar, 1x12@95, 1x10@135
1x10@205, 1x6@225 (PB)
Comments: Getting 6@225 was fun. The last rep was a real doozy, but I get it up w/o any help from my spotter. Up 5 lbs to 210.

H.S. Wide Chest:
2x10@270
Comments: Goal reached. Up 5 lbs next week.

Nautilus Abs:
1x15@90
2x10@170
Comments: Same as last week. Hmm..maybe 180 next week?

Dumbell Flat Bench Press:
1x10@70's, 1x6@80's
Comments: Didn't think I would get 2x10 so I decided to do a set with 80's. Did much better than I expected. Still will stick with 70's until I get 2x10.

Pushups:
1x10
Comments: I went kinda fast through the first 7 then slowed down for last 3.

Adjustable Incline Leg Raise Bench:
2x10@7
Comments: Harder than last week. Last rep was a ball buster. It turns out there are number markings for the angle (1-10, 10 being steepest angle). Not sure whether to go lower or stick with it. I'll decided next week.





Final Thoughts

Really great session today. Chest strength is really improving at a really good rate. No back problems today. Only thing that had me a little concerned was some slight dizziness before I did my first working sets on the bench press. It eventually went away but it was still on my mind. Not sure what may have caused it. My yearly visit to the doc is coming up soon so if it happens again, I'll ask about it.

Xand
10-27-2003, 09:41 PM
Workouts are looking pretty productive and consistent. Nice!

Max-Mex
10-28-2003, 08:05 AM
Thanks! I hope a can avoid the dreaded plateau for a while.

Max-Mex
10-28-2003, 03:41 PM
Jebus...got some serious chest DOMs today. Inner part of left pec..where pec attaches to middle of chest. Thought I may have hurt myself but I didn't feel any pain when doing the lifts yesterday, and no bruises have shown up. I hope it's just DOMs. I usually get DOM's there when I do dips, but never have gotten them when just doing bench work. Really sensitive to the touch, almost like a bad bruise.

Max-Mex
10-28-2003, 08:42 PM
October 28, 2003

Pretty good today.

Workout length : 51 mins


Standing T-Bar Row:
1x20@T-Bar only, 1x10@45, 1x10@70
1x10@120, 1x3@160
Comments: Holy fcuk 160 was heavy. Up to 125 next time.

H.S. Lat Pull (underhanded grip):
2x10@185
Comments: Goal reached..booyah! Felt so much easier today. Dunno what's up with that. I'll take it though. 190 next week.

H.S. Iso-Row:
1x10@140, 1x4@180
Comments: That 4th rep @ 180 was kinda lame but I counted it anyway. :D.

Standing Dumbell Rows (singles):
1x10@70, 1x8@80
Comments: I was thinking 80 next month but I think 75 will be better.

Chins, wide grip:
1x5@bodyweight
Comments: Aww yeah! I was gonna get 5 no matter what! 5th wasn't pretty, but I got my ass up there.


Final Thoughts

Well, back feels like a weak point for me but I guess there really isn't too much I can do about it. I just gotta keep at it and the strength will come....I hope.

Max-Mex
10-29-2003, 10:43 PM
October 29, 2003


Workout Length : 57 mins

Front Squats:
1x12@bar, 1x10@95, 1x10@135
1x10@215, 1x2@275 (PB)
Comments: Was a little worried about 275. Was hard but not as bad as I thought it was gonna be. I was fairly stable doing it. I think I probably should have had a wider stance. I'll remember to do that next time.

BodyMasters 45 degree Leg Press:
1x10@310, 1x8@360
Comments: 360 wasn't too bad. Was impressed with myself. :D.

RDL's:
1x10@225, 1x8@275
Comments: 1 more rep than last week. I think I'll stick with this until I get 10 on 2nd set then I'll up the weight.

Seated Calf:
1x15@45, 1x10@70
1x10@135, 1x8@135
Comments: Slight cramp today. 1 less rep today. Bummed. I think the craps are cramping my style. HAHA..anyway. Gotta figure out how to keep this from happening. Stretching helps some but not enough.

Back Extensions:
1x10, 1x10@35
Comments: I think next week I'll do both sets with 35.



Final Thoughts

Good workout. Happy that I got 275 on the squats. Near xmas time I'll be doing some 1rm's. Maybe I'll hit 300. Have to get the calf cramps sorted out. I can't see myself progressing if I can't solve the problem.

HahnB
10-29-2003, 10:45 PM
Sessions are lookin good man, lookin foward to seeing those 1rm's.

JustinF
10-30-2003, 04:21 PM
Nice few sessions bro. I noticed from your Masshole driver post in general chat that you were local. Just stoppin by to check out your journal...

Max-Mex
10-30-2003, 08:22 PM
THank you Hahn and Justin.

Justin: I'm from Texas orginally (been in MA 14 years now) but now I can honestly say I am a certified MassHole Driver.

Max-Mex
10-30-2003, 08:33 PM
October 30, 2003

Really good today.

Workout Length: 46 mins.

Barbell Front Press:
1x10@55, 1x5@85, 1x3@110
1x10@120, 1x6@135 (PB)
Comments: I've always wanted to do 135. I think I could have gotten 1 more rep but I didn't want to risk it. 125 Next week.

Icarian Rear Delt:
2x10@100
Comments: Good reps. 110 next week.

Dumbell Shoulder Press:
1x10@55's, 1x9@55's
Comments: Busted out more extra reps than I expected. 1 more on 1st set and 2 more on 2nd. Last rep got a little scary. Lost my balance with left arm and DB almost came down on me. Was able to catch it and bring it down slowly. A little scary but still happy with the reps I got. Same weight next week.

Barbell Shrugs:
1x10@225, 1x8@275
Comments: Same as last week. 250 next week.

Barbell Upright Rows:
2x10@90
Comments: Better than last week. 95 next week.



Final Thoughts

So much better than last week. Shoulder strength is progressing nicely. I think the only real concern for me now on shoudler/traps day is my upright rows. I know I'm getting stronger but I still feel weak doing them. Maybe it'll get better over time. I'll have to wait and see.

Dedicated
10-31-2003, 01:56 PM
Nice shoulder session, solid work on the pressing.

I can relate to your frustrations on the backwork. I have made absolutely no progress since I started doing chinups, my PB was 5 reps and now it's 6 reps. I am so disappointed with them that I am taking a new approach. I am doing 1-2 then resting, then doing 1-2, resting, repeat till I do at least 35 reps. I'm gonna do this every other day and hopefully my strength improves. I'll let you know if it does.

Max-Mex
10-31-2003, 08:35 PM
October 31, 2003

Happy Halloween!

Workout Length: 1hr 14mins.

Paramount Tricep Pressdown + Dips:
1x10@115, 1x6@165, 1x3@210
Dips: 1x10@bw+45, 1x9@bw+45
Comments: Booyah! I so wanted 10 both times but 9 was it on last set. Looking good.

Close Grip chinup (warmup with close grip pull down):
1x10@95, 1x6@135, 1x2@170
1x10@bw, 1x6@bw
Comments: This sucked. 10 was barely there on first set. 1 more less than last week on 2nd set. 2 reps less than week before. *sigh*. I think I'll have to go back to the lat pull with the close grip attachement. Build up some more strength with a lighter weight and hope I can improve. I really think my bw increase has something to do with it.

EZ Bar Skulls:
1x9@70, 1x8@70
Comments: 1 less rep first set. That kinda sucked. Dunno...maybe I was tired from chin. Hard to say.

EZ Bar Preacher Curl:
1x10@55, 1x8@55
Comments: Went down 1 on this too. **** ME! Oh well. Same weight next week.

Dumbell Tricep Kickbacks:
1x10@25, 1x6@30
Comments: At least these went well. 30 was better than I expected. Next week will be 30.

Incline Dumbell Curls:
1x10@30's, 1x7@30's
Comments: SUCKY! 2 less reps on 2nd set. WTF! Very frustrating.

Dumbell Grip, Overhand:
1x30sec(?)@95's, 1x40sec@95's
Comments: Forgot to time myself first time but it was at least 30 secs. Still pretty good. I'll do 95's for next month.


Final Thoughts

Only good thing today was dips, kickbacks, and grip work. Everything else was very dissappointing. No clue why some of my lifts went down. Wasn't tired, I'm eating enough. I'm stumped. I really hope next week is better.

Max-Mex
11-01-2003, 08:47 AM
Originally posted by Max-Mex
Have decided to weigh myself at the 1st of every month. Today's weight is 188 with a BF 30% according to my weight/bf scale. Last time I weighed myself I was 182 Sept 1st.

That time of the month again. Weighed in today and scale said 196.5 lbs, 33% BF. +14.5lbs since Sept 1st. I guess it's not too bad since BF only went up 3% since October 1st. Still bothers me a little.

I have decided to stabilize my weight some. I'm going to eat as clean as possible for 2 weeks and see how that works. My hope is to keep any LBM I may have gained and lose some fat, if possible. If I'm lucky, I hope to lose about 2-3 pounds. I start the diet on Monday.

Max-Mex
11-02-2003, 08:03 AM
Taking a break today. Sundays are usually my 2nd leg day but I think a break will do me some good. Just gonna do some grocery shopping and watch football. Oh, and have a nice big steak.

Max-Mex
11-03-2003, 11:00 PM
November 3, 2003

New Weights today.

Workout Length: 54 mins.

Barbell Bench Press:
1x105@, 1x6@150, 1x3@190
1x10@210, 1x9@210
Comments: Started off ok but my rotator cuffs were hurting a little. I think the new warmup scheme might not be good for my bench. I think I'll have to tweak it some or maybe stretch a bit more.

Nautilus Abs:
1x10@90, 1x6@140, 1x3@160
2x10@180
Comments: Better than expected. Slower reps next time. This was my second exercise for the day.

H.S. Wide Chest:
2x10@275
Comments: Well, I wasn't expecting to get 10 but I usually do this right after bench. Today I did 1 ab exercise inbetween so it's possible the extra rest helped.

Adjustable Incline Leg Raise Bench:
2x10@7
Comments: Getting better. Last rep gave me the hardest time.

Dumbell Flat Bench Press:
1x10@70's, 1x8@70's
Comments: Same as the week before last. Maybe I can hit 9 next week.

Pushups:
1x10
Comments: Up....down.






Final Thoughts

Pretty good today. Other than the pain in the cuffs, everything went well. I think I might need to continue stretching. That's really the only thing I did different today.

Max-Mex
11-03-2003, 11:01 PM
Started diet today. I don't think I ate enough because I was feeling a little tired. Sleep was not the problem. Eating very low GI carbs so I need to make sure I get plenty of food in.

Xand
11-04-2003, 10:44 AM
Sounds like your body's just going to need some time to adjust to the new diet.

Max-Mex
11-04-2003, 08:02 PM
Yea..also eating more helps too. Better today. Was able to get in more food.

Max-Mex
11-04-2003, 08:05 PM
November 4, 2003

New weights.

Workout length : 48 mins


Standing T-Bar Row:
1x10@62, 1x6@85, 1x3@112
1x9@125, 1x8@125
Comments: Screwed up the warmup weights. Next time they'll be a bit more accurate. Good reps. Wanted 9 on last set but it wasn't gonna happen.

H.S. Lat Pull (underhanded grip):
1x10@185, 1x8@185
Comments: Felt much better than before even with the new weight. Very promising.

H.S. Iso-Row:
1x10@145, 1x9@145
Comments: Again better. Looking good.

Standing Dumbell Rows (singles):
1x8@75, 1x10@75
Comments: Not sure how this happened. Usually it's the other way around. Maybe I was cheating but my form looked good. Oh well. I'll try to be stricter with form next week.

Chins, wide grip:
1x3.5@bw
Comments: These really sucked because I blew it on the first rep which caused me to blow it on the rest. My headphone cable got stuck when I was starting first rep which totally threw me off. After that I just wasn't into it anymore.


Final Thoughts

Good day. Better imrpovement overall, even though chins sucked ass. Hopefully next week will be better.

Max-Mex
11-05-2003, 10:38 PM
November 5, 2003

New weights.

Workout Length : 58 mins

Front Squats:
1x10@bar, 1x10@55, 1x10@110, 1x6@155, 1x3@200
2x7@225
Comments: I've decided I really need to up my weight on my squats. Before, I was worried about doing too much because of my old back inury, but I think I'm strong enough now to deal with the heavier weight. Also, I'd hate to bench more than I squat. Need to redo warmup weights. Just ditch the bar warmups.

BodyMasters 45 degree Leg Press:
2x7@360
Comments: Much harder but better. I think this month is gonna be an awesome leg month.

RDL's:
1x10@225, 1x9@275
Comments: 1 more rep than last week. Hopefully 10 next week.

Seated Calf:
1x10@25, 1x10@65, 1x6@95, 1x3@120
1x10@135, 1x9@135
Comments: Yay! Back to 9. Calves got really shakey. I think it might have been the heavy squats. No cramps today. The new warmups and more stretching helped.

Back Extensions:
1x10, 1x10@35
Comments: Oops, was supposed to do 2 sets with with the 35 plate. Next week.



Final Thoughts

Great workout. Squats were a real bitch. I really hope I can nail 2x10 at the end of the month. That would so make my day.

Max-Mex
11-06-2003, 07:33 PM
Mmmmm....leg doms

Max-Mex
11-06-2003, 07:35 PM
November 6, 2003

New weights.

Workout Length: 47 mins.

Barbell Front Press:
1x10@bar, 1x10@60, 1x6@85, 1x3@110
1x9@125, 1x7@125
Comments: I really can't remember if I did 10 or 9 on first set. Settled on 9.

Icarian Rear Delt:
1x8@110, 1x7@110
Comments: Much harder. Should be good.

Dumbell Shoulder Press:
1x10@55's, 1x8@55's
Comments: Was a little pissed I only got 8 out (one less than last week) but then again that's about where I should be anyway. I'm pretty sure I'll hit my goal this month.

Barbell Shrugs:
2x8@275
Comments: Heavy. Not too bad though. I think this is a good place to start.

Barbell Upright Rows:
2x9@95
Comments: Last rep of each set was tough.



Final Thoughts

Pretty good start. I think I'll be able to bust out 2x10 on the DB presses this month. Everything else should go smoothely.

KingJustin
11-06-2003, 07:58 PM
Nice lifts and nice progress... Keep up the hard work!

Max-Mex
11-07-2003, 08:21 AM
Bizatch: Thanks! Welcome to my journal.

Seems those shrugs I did yesterday may have tweaked my lower back a little. I have some pain in it when I bend down. It's not major pain, but a small twing every now and then. I plan on doing Deads tomorrow so hopefully it won't case any major problems.

Dedicated
11-07-2003, 05:18 PM
Shrugs do that sometimes sucks. I did overhead shrugs on monday and today is friday and before my workout I still felt that same "tweak" you speak of on my left trap. It's gone now, maybe after you workout it will go away, after you get the blood flowing you know. Just make sure you warmup etc, would suck to pull something.

Max-Mex
11-07-2003, 11:50 PM
I don't think it's the acutal shrug movement. The weight Im using now cause my lower back to work more to keep me upright. If I stand to up right I can't do a any shrugging and if I bend forward some my lower back gets tweaked. Was never a problem before because my body could handle the weight. I think I might switch back to dumbells for shrugs or use the Hammer Strength shrug. I wish we had a trap bar at my gym. That would be best IMO.

Max-Mex
11-08-2003, 12:06 AM
November 7, 2003


Workout Length: 1hr 14mins.

Paramount Tricep Pressdown + Dips:
1x10@4, 1x10@10, 1x6@15, 1x3@20
Dips: 1x10@bw+45, 1x7@bw+45
Comments: Last rep sucked because I had to stop for a sec to re-adjust hand position. That totally threw me off and I just crapped out at 7. I think I'm going to switch to another dip station. The other station has a better platform and it's much easier to get a good hand position.

Close Grip Lat Pulldown:
1x10@40, 1x10@85, 1x6@120, 1x3@150
2x7@170
Comments: I've decided to dump the bodyweight chins for a while. 170 is a good place to start. I plan on doing these until I get to around 190 or 195 then maybe switch back.

EZ Bar Skulls:
1x10@70, 1x6@70, 1x2@70
Comments: Got back to 10 on first set but drop 2 reps on 2nd set. Was so pissed I did 1 more quick set and did as many as I could. I hope this doesn't become a trend.

EZ Bar Preacher Curl:
2x10@55
Comments: Goal reached. Hell yea! Damnit I wanted to nail something today and I'm glad it was this. Gonna do this one more week and then do 1 set at 55 and 2nd at 60 until next month.

Dumbell Tricep Kickbacks:
2x6@30
Comments: Wow..hard. This looks like a 2 month project...to reach my goal that is.

Incline Dumbell Curls:
1x10@30's, 1x7@30's
Comments: Well, no improvment but at least it was the same as last week. I really hope I can it my goal this month. Will be very depressing if I don't.

Dumbell Grip, Overhand:
1x40sec@95's, 1x30sec@95's
Comments: Left hand always gave out before right (I'm right handed). I think 2nd set could have been better but I didn't quite have a good starting grip.


Final Thoughts

It was an ok day. I think dips could have been better if it wasn't for the one stop I had. Pulldown is new so time will tell on that. Biceps are half and half so again time. Kickbacks were good and grip is coming along better than expected.

Max-Mex
11-08-2003, 09:11 PM
November 8, 2003

Workout Length : 1hr 2mins

Deadlifts:
1x10@bar, 1x10@95, 1x10@150, 1x6@210
1x3@315, 2x8@315, 1x4@365
Comments: Other than screwing up the warmups weights, everything went fine. No problems in lower back other than a major pump.

Walking DB Lunges:
2x8@55's
Comments: I might switch to 60's.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: Felt weaker doing these. Maybe next will be better.

Donkey Calf:
1x10@100, 1x10@200
2x10@500
Comments: Same as the last time I did these.

H.S. Tibia:
1x8@90, 1x6@90
Comments: 2 fewer reps on first set than last time. Not too worried about this.


Final Thoughts

Was nice to do deads again. Time to get back on track.

Max-Mex
11-10-2003, 09:30 PM
November 10, 2003

BLAH! More on that in final thoughts.

Workout Length: 40 mins.

Barbell Bench Press:
1x10@bar, 1x10@55, 1x10@105, 1x6@145, 1x3@190
1x10@210, 1x8@210
Comments: 1 less rep 2nd set.

Nautilus Abs:
1x10@40, 1x10@90, x6@140, 1x3@170
2x10@180
Comments: Good.

H.S. Wide Chest:
DND
Comments: Other people using it.

H.S. Seated Bench:
1x10@180, 1x5@230
Comments: Couldn't get to Wide chest today so used this as a substitute.

Adjustable Incline Leg Raise Bench:
DND
Comments: No time.

Dumbell Flat Bench Press:
DND
Comments: No Time.

Pushups:
DND
Comments: No Time...I see a pattern here.

Cabler Crossovers:
1x7@70/stack
Comments: Almost torqued my rotator cuff setting this up.







Final Thoughts

Lame and more lame! Got to the gym late. Had only 30 mins to do workout. Decided to skip 2nd ab execise thinking that would save me some time. Bench started off ok, but 2nd set kinda went to hell, sorta. I really wanted 10 on 2nd set or at least 9 again. As I was doing 5th rep, I noticed some guy run to another bench. My only guess is that the guy 2 benches down was either pinned or having problems so I waited a bit just to be sure they didn't need help. Once I figured everything was ok I continued but the whole event totally got me outta my groove. Was barely able to get the 8th rep out.

Couldn't do wide chest because someone else was using it, so I decided to do abs stuff. Well, by the time I was finished with abs, someone else got on it. Usually I'd wait but since time was short I had to skip it. I did the HammerStrength Seated bench instead. I had no idea what weight to use, so I had to guess. 180 was easy so I bumped it up to 230. At least now I know what weight to use if this ever happens again.

Went to do DB bench but couldn't do that either. There were 5 flat benches and all of them were being used. Again, normally I'd wait but I just didn't have the time. I pretty much gave up at that point. Went over to the cage and did some cable crossovers. Won't help my bench any but at least it was a chest exercise.

I am still extremely unhappy with my workout today, but it was all my fault for being late. That is the last time that will ever happen...if I can help it.

Max-Mex
11-11-2003, 07:27 PM
November 11, 2003


Workout length : 51 mins


Standing T-Bar Row:
1x10@bar, 1x10@30, 1x10@65, 1x6@90, 1x3@115
2x10@125
Comments: Goal reached. Nice. I'll do this another week and if I hit it again I'll try something new.

H.S. Lat Pull (underhanded grip):
1x10@185, 1x8@185
Comments: Same as last week. I'm trying for 9 next week.

H.S. Iso-Row:
1x9@145, 1x9@145
Comments: 1 rep less. I think this had to do with more with my slight change in form than anything else. Lats were worked more with the form change.

Standing Dumbell Rows (singles):
2x8@85
Comments: Applied form change to these as well and it shows. Will be better for me in the long run.

Chins, wide grip:
1x4@bw
Comments: Better than last week. Tried to get 5 but couldn't even get 1/8th of the way up.


Final Thoughts

Only went down in one lift. Again, I feel it's mostly due to my change in form. Excited about the T-bar rows. I hope I can nail it again next week.

Max-Mex
11-12-2003, 11:06 PM
November 12, 2003



Workout Length : 60 mins

Front Squats:
1x10@bar, 1x10@55, 1x10@110, 1x6@145(should've been 160), 1x3@205
1x9@225, 1x7@225
Comments: 2 more reps on first set. 2nd set was a little tough because bar wasn't set properly. I had a difficult time trying to keep it from rolling off. I could have stopped to reset it but I think that would have just thrown off my groove. Gotta be sure to get the bar settled with the heavier weights from now on.

BodyMasters 45 degree Leg Press:
2x8@360
Comments: 1 more rep on each set.

RDL's:
2x6@275
Comments: I said screw it and used 275 for both sets. Was a bitch to say the least.

Seated Calf:
1x10@25, 1x10@65, 1x6@95, 1x3@120
1x10@135, 1x10@135
Comments: I'm not gonna say "goal reached" because that very last rep was iffy. I'll try to repeat next week and hopefully last rep won't be as shaky.

Back Extensions:
2x10@35
Comments: Hams were really screaming by the end of these. Small pump in lower back.



Final Thoughts

Another good workout. Everything is coming aling nicely.

Max-Mex
11-13-2003, 11:08 PM
November 13, 2003


Workout Length: 47 mins.

Barbell Front Press:
1x10@bar, 1x10@60, 1x10(supposed to be 6)@85, 1x3@110
1x10@125, 1x8@125
Comments: Much better both times.

Icarian Rear Delt:
1x10@110, 1x8@110
Comments: Much better on this as well. Only 2nd set seemed hard.

Dumbell Shoulder Press:
1x9@55's, 1x6@55's
Comments: Tried a different set of DB's today. Thicker bar which felt better gripping. I think they might be a bit heavier but can't tell for sure. I'm not too worried about the drastic reduction in reps on both sets. Hopefully I can crank it back up soon.

H.S. Seated Shrug:
1x10@180, 1x7@230
Comments: No Barbell shrugs. Will try this for a while instead. Not using straps. Felt pretty good.

Barbell Upright Rows:
2x7@95
Comments: Decided to try the fixed weight BB today. Felt heavier. Will go back to the olympic bar next week.



Final Thoughts

Other than the DB presses and the Upright Rows, everything went well. Still improving. Some better than others.

Max-Mex
11-14-2003, 11:26 PM
November 14, 2003


Workout Length: 1hr 13mins.

Paramount Tricep Pressdown + Dips:
1x10@4, 1x10@10, 1x6@15, 1x3@20
Dips: 1x9@bw+45, 1x8@bw+45
Comments: Ok, new way didn't work on first set. Feet got in the way and just threw me off. Had a slight effect on my 2nd set. I'll just stick to what I was doing before and make sure I get good hand position.

Close Grip Lat Pulldown:
1x10@40, 1x10@85, 1x6@120, 1x3@150
2x7@170
Comments: Same as last week.

EZ Bar Skulls:
1x10(+1)@70, 1x8(+1)@70, 1x2@70
Comments: got assisted on last rep of each set. Kinda pissed me off but more on that later.

EZ Bar Preacher Curl:
1x7@60, 1x6@60
Comments: Screw it...I bumped up weight. I reached goal last week anyway.

Dumbell Tricep Kickbacks:
2x9@30's
Comments: These felt so much easier today. Not really sure why. I thought maybe I was cheating somehow but my form looked pretty good. Next week I'll keep a closer eye on my form. 3 extra reps both times.

Incline Dumbell Curls:
1x10@30's, 1x8@30's
Comments: Much better today. 10 felt easier this time. I really wanted 9 2nd time but just couldnt do it. Things are looking up.

Dumbell Grip:
1x44sec@95's, 1x36sec@95's
Comments: My first set was just awesome. My grip felt so solid I thought I was cheating somehow. Almost felt like I could have gone on forever. 2nd set brought me back down to earth. :D.


Final Thoughts

Dips and skulls sucked a little. Dips were my fault. If it ain't broke, don't fix it. Skulls are another story. I was doing my first set and right aroun rep 7 this guy came over and started to spot me. Didn't want to be an asshole and say "get the **** outta here!", so I let him help. If I ask to someone spot me, I only ask for help when the weight I'm moving stops and/or starts moving in the opposite direction. Also, I ask for very little help moving the weight. I think this guy just got a little helpful. Last rep wasn't that bad but he helped anyway. I told him thanks and left it at that. I was hoping he would leave or leave me alone next time, but 2nd set he jumped over on last 3 reps. Again same thing. Next time, I'll just have to tell people that I really don't need the help.

Xand
11-15-2003, 10:42 PM
Nice workout. I found the bigger I get, the more people want to workout, spot me, talk etc.

Face it Max you're becoming a star.

Max-Mex
11-16-2003, 01:07 PM
LOL. Thanks Xand!

Max-Mex
11-16-2003, 01:08 PM
November 16, 2003

Workout Length : 59 mins

Deadlifts:
1x10@bar, 1x10@95, 1x10@135, 1x6@225, 1x3@275
1x10@315, 1x9@315, 1x4@365
Comments: Damnit...screwed up the warmups weights again. Regular lifts went fine.

Walking DB Lunges:
2x8@55's
Comments: I've decided to stick with 55's till next month.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: Much better this week. I'm hoping to be able to do 1 full rep w/o assist on the up.

Donkey Calf:
1x10@100, 1x10@200
2x10@500
Comments: Nothing special to report.

H.S. Tibia:
1x10@90, 1x8@90
Comments: Better today. 2 more on first set and 2 more on 2nd set.


Final Thoughts

Good session today. Went very smoothely for the most part.

Max-Mex
11-17-2003, 09:10 AM
Feeling under the weather. Not sure how the benching will go today. It could suck big donkey balls.

Max-Mex
11-18-2003, 08:55 PM
November 17, 2003

Got in the full workout today.

Workout Length: 53 mins.

Barbell Bench Press:
1x10@bar, 1x10@55, 1x10@105, 1x6@145, 1x3@190
1x10@210, 1x9@210
Comments: Back to 10 and 9.

Nautilus Abs:
1x10@40, 1x10@90, x6@140, 1x3@170
2x10@180
Comments: Good again.

H.S. Wide Chest:
2x10@275
Comments: Goal reached. Ok well, reaching the goal early wasn't a fluke. I think what I'll do next week, since it's my final week for chest, is do 1 set @ 275 then another set at something way heavier. Something like 300 or 310. That should be tough.

Adjustable Incline Leg Raise Bench:
2x10@7
Comments: Oh man that last 2 reps were really hard. In all honesty, that last rep was such a cheat.

Dumbell Flat Bench Press:
1x10@70's, 1x8@70's
Comments: Same as 10/3 workout.

Pushups:
1x10
Comments: Chest was fried so last few reps were shaky to say the least.





Final Thoughts

Ok much better today. That last lame workout I think affected my bench press. I was hoping to hit my goal today but I just didn't want to risk getting pinned trying for the 10th rep. I think what I'll do for my final bench day is do 1 set at goal weight and do 1 more at 225. Then next week move up. I know I haven't reached my goal but I think it won't make a huge difference. I've done it before.

Max-Mex
11-18-2003, 09:02 PM
November 18, 2003


Workout length : 51 mins


Standing T-Bar Row:
1x10@bar, 1x10@30, 1x10@65, 1x6@90, 1x3@115
2x10@125
Comments: Getting 2x10 was harder this week, but I think that had more to do with me being sick.

H.S. Lat Pull (underhanded grip):
1x10@185, 1x9@185
Comments: Alrighty then! 2x10 is the goal(hopefully).

H.S. Iso-Row:
1x9@145, 1x9@145
Comments: Ok well it least it was the same as last week and not worse. Gonna have to really work it to reach goal next

week.

Standing Dumbell Rows (singles):
2x785
Comments: Eek! Lost a rep on both sets. Again, sickness.

Chins, wide grip:
1x4@bw
Comments: Almost the same as last week. 4 barely got there and last week I almost did 5.


Final Thoughts

Back was so so today. Being sick sucks and it showed some today. I really gotta reach the goals next week.

Max-Mex
11-19-2003, 10:26 PM
November 19, 2003


Workout Length : 58 mins

Front Squats:
1x10@bar, 1x10@55, 1x10@110, 1x6@165, 1x3@205
1x10@225, 1x8@225
Comments: 1 extra rep both times. This was just awesome today. I felt really strong first set. Second was harder but I really didn't have any real problems until last 3 reps. The last rep was a doozy.

BodyMasters 45 degree Leg Press:
2x9@360
Comments: 1 more rep on each set. Wow, last 2 reps were un****ing-real. I thought my left leg was gonna cramp up (that's what it felt like), but I made it up w/o any problems.

RDL's:
2x7@275
Comments: 1 extra rep both times. I was hoping to hit 8 both times but just didn't have enough to do it.

Seated Calf:
DND
Comments: My wife was using this today and normally I'd lift with her, but I was in a hurry so I did the donkey calf instead.

Donkey Calf:
1x10@100, 1x10@200
2x10@500
Comments: I tried to make the negatives a little longer. Calves were fairly toasted by the end.

Back Extensions:
2x10@35
Comments: Hams were torched again. It's amazing how much they ache by the time I'm done. Legs got all wobbley.



Final Thoughts

Great freaking workout today. Overall, I'd say squats were the best. Even though I was exhausted after my sets, I still felt really great when I was done squatting. Needless to say, leg dom's are going to be a major bitch tomorrow.

Max-Mex
11-20-2003, 10:04 PM
November 20, 2003


Workout Length: 47 mins.

Barbell Front Press:
1x10@bar, 1x10@60, 1x10(supposed to be 6)@85, 1x3@110
1x10@125, 1x9@125
Comments: 1 more rep. Should hit goal next week.

Icarian Rear Delt:
1x10@110, 1x9@110
Comments: 1 more rep here too. Last set was much harder.

Dumbell Shoulder Press:
1x9@55's, 1x6.5@55's
Comments: I really tried to get that 7th rep up but I was just stuck there for the longest time.

H.S. Seated Shrug:
1x8@230, 1x7@230
Comments: Still deciding on straps or not. 230 looks like a good weight to start with.

Barbell Upright Rows:
2x9@85
Comments: Back to the olympic bar. Same as the last week with the olympic bar.



Final Thoughts

Small improvements. Upright rows are harder than usual for some reason. It seems I haven't gotten used to the weight yet.

Max-Mex
11-22-2003, 12:49 AM
November 21, 2003


Workout Length: 1hr 17mins.

Paramount Tricep Pressdown + Dips:
1x10@4, 1x10@10, 1x6@15, 1x3@20
Dips: 1x9@bw+45, 1x7@bw+45
Comments: It took me a while to find a better dip station. Not sure if I was happy with the one I picked. All of them have their pros/cons. Also, my eblow is still giving me problems. I think what I'm going to do next month is go back to the Paramount dip machine for a while until my eblow calms down some. I'll just check what my last weight was and add the extra weight next month (around 10lbs I think). I'll do weighted dips only at the end of the month.

Close Grip Lat Pulldown:
1x10@40, 1x10@85, 1x6@120, 1x3@150
1x8@170, 1x7@170
Comments: Slightly better today.

EZ Bar Skulls:
1x10@70, 1x8@70, 1x2@70
Comments: Same as last week but with the help. I'm glad I was able to do this. I was gunning for 9 2nd time but 8 really blew me out.

EZ Bar Preacher Curl:
1x7@60, 1x7@60
Comments: Wow these were intense.

Dumbell Tricep Kickbacks:
1x10@30's, 1x9@30's
Comments: Looks like last weeks increase wasn't a form issue. Very strict on my form today and still did better.

Incline Dumbell Curls:
1x10@30's, 1x9@30's
Comments: I was so close to getting 10 on last set. I really wanted it but my arms were beyond toasted after 9.

Dumbell Grip:
1x50sec@95's, 1x40sec@95's
Comments: Both sets were just awesome, especially first set. I think it's time to move up to the 100's. Grip is just so much more stable now.


Final Thoughts

Workout was longer than usual because of the dip station hunt. The only real dissappointment were the dips. I think having to find another suitable station and dealing with the elbow caused me to lose some concentration. Switching back to the dip machine will solve quite a few of the problems I was having. I don't think it will affect my overall strength because I still feel all the muscles I want to work, contracting like they should be.

Max-Mex
11-22-2003, 05:20 AM
Only 4 hours of sleep last night. That's enough right? :(

I don't drink coffee but today may be an exception.

defcon
11-23-2003, 08:07 AM
Hey.. i was wondering about your diet.. bulking or cuttin? and whats its like? also.. whats your weight/bf% now ? thanx :)

Max-Mex
11-24-2003, 04:16 AM
Uhm, bulking I guess. I don't do any cardio during this time of the year so I generally gain weight. Diet is eating whenever I'm hungry. I don't keep track because I just don't have that kind of time during this time of the year. It's 70% clean eating and 30% crap. At the moment I have no idea what my weight/bf is but I will know Nov 1st. If I had to guess, nearly 200 with about 30% bf. BTW, I check my BF using a BF scale.

Max-Mex
11-24-2003, 04:17 AM
November 23, 2003

Workout Length : 30 mins

Deadlifts:
1x10@bar, 1x10@95, 1x10@160, 1x6@225, 1x3@275
1x9@315, 1x6@315, 1x4@365
Comments: Just crappy today. First set went ok. 2nd set, bad grip. Last set felt harder than usual. Lower back was bothering me as well.

Walking DB Lunges:
DND
Comments: Skipped.

Glute/Ham Raises:
2x8 (assist on the up)
Comments: First set was ok but 2nd set was just pure crap. Lower back was bothering me more so I ended the day after 2nd set.

Donkey Calf:
DND
Comments: DND.

H.S. Tibia:
DND
Comments: DND.


Final Thoughts

I think something is up with my lower back. I swear it seems ok throughout the week then as it gets closer to my DL day it gets worse. I should probably take a break but I really want to finish this competition. If next week goes the same way, I think I'm going to stop the DL's for a while and give my back a break. I think I might also have to stop RDL's and back extensions. I would really hate to do this because 1) lower back will become weaker and 2)hams will get weaker as well. The thing that's ironic about this is I think I hurt myself doing shrugs, not DL's.

Max-Mex
11-24-2003, 01:17 PM
This post is dedicated to Dedicated. Not sure what exactly transpired between him and the mod, but the result was the loss of a decent member of this communiy. I not putting blame, just making a statement. Dedicated, it was fun reading your journal and I hope you continue to progress. Good luck and get big!

Max-Mex
11-25-2003, 05:28 AM
November 25, 2003

Really good session today.

Workout Length: 59 mins.

Barbell Bench Press:
1x10@bar, 1x10@55, 1x10@105, 1x6@145, 1x3@195
1x10@210, 1x6@225, 1x8@135
Comments: I didn't try for my goal today. Figured I'd get it anyway so I decdied to try 225 again. First set went fine. 225 was better than expected. Same # of reps as my last attempt but 6 felt easier this time. I might have been able to get 7, but I didn't have a spotter. I also did 1 dropset at 135. I was planning on going until failure but my back spasmed a little and I had to stop. Next week weight goes up 5 pounds to 215.

H.S. Wide Chest:
1x7@320, 1x6@320
Comments: Wow that was heavy. Still suprised that I pushed out that many sets though. I think I might go up 10 pounds instead of 5 next week. I'll decided next week.

Nautilus Abs:
1x10@90, x6@140, 1x3@160
2x10@180
Comments: No problems. Next week, 190.

Dumbell Flat Bench Press:
1x10@70's, 1x3@85's
Comments: I haven't reached my goal yet and I'm pretty sure it wasn't going to happen today so I decided to try something heavier on my 2nd set. First set was good, but I had a small problem getting starting because my balance was off. After I got my balance, everything went fine. Tried the 85's and boy did that take some effort. I knew after the 2nd rep that 3 was going to be the limit. Even though I got only 3 reps, it was still fun to try. Very happy with the results.

Adjustable Incline Leg Raise Bench:
2x10@7
Comments: Much better this week. Only last rep was somewhat tough. I think it's good enough to lower the incline down 1 notch next week.

Pushups:
DND
Comments: Scrapped these today. No real need to do them after all that I did today.





Final Thoughts

This chest workout more than made up for the horrible 2nd leg session from yesterday. I hope my back workout goes as well as this.

Max-Mex
11-25-2003, 08:52 PM
November 25, 2003


Workout length : 53 mins


Standing T-Bar Row:
1x10@bar, 1x10@30, 1x10@65, 1x6@90, 1x3@115
1x10@125, 1x6@135
Comments: Not bad on this today. 125 went well and 135 was ok. Next week is 130.

H.S. Lat Pull (underhanded grip):
2x10@185
Comments: Goal reached. I was hoping to reach goal earlier but I guess now is better than later. 190 next week.

H.S. Iso-Row:
2x10@145
Comments: Goal reached. I really felt stronger today. Blew this away. 150 next week.

Standing Dumbell Rows (singles):
2x8@85
Comments: Much better. Back to 8. Same weight next month.

Chins, wide grip:
1x4@bw
Comments: Never got to start 5. Just too wasted to even attempt the 5th.


Final Thoughts

So far so good. New weights and new heights.

Max-Mex
11-29-2003, 01:32 AM
Missed to days on the journal..for obvious reasons. Time to add them.

Max-Mex
11-29-2003, 01:46 AM
November 26, 2003


Workout Length : 62 mins

Front Squats:
1x10@bar, 1x10@55, 1x10@110, 1x6@165, 1x3@205
1x10@225, 1x2@275
Comments: I did my workout in the late afternoon today. I wasn't exactly feeling strong today. It kinda showed in my last set. I really should have gotten 3 but after going down I knew it wasn't gonna go back up. Still, two is better than nothing.

BodyMasters 45 degree Leg Press:
2x10@360
Comments: Goal reached. Not too bad. Last 2 reps both times were real beasts.

RDL's:
1x8@275, 2x6@275
Comments: I stopped early on these because my lower back was having some issues. It's wasn't pain, but it was about to get there and I decided to stop. It seems I need to rest my lower back some before I make it worse.

Seated Calf:
DND
Comments: Skipped again today.

Donkey Calf:
1x10@100, 1x10@200
2x10@500
Comments: Time to move up the weight.

Nautilus Prone Leg Curl:
1x10@50, 1x10@90, 1x10@120, 1x3@130
1x7@150, 1x6@150
Comments: Since lower back was an issue today and I didn't want to skip anymore ham lifts, I decided to try these. No real stress on the lower back and at least hams get some kind of work. I think I should drop down to 145.

Back Extensions:
DND
Comments: Back problems caused me to skip.



Final Thoughts

Ok well not so great workout today. I'll have to skip most lower back lifts for a while. I'm thinking 1 month to start. I'll still do the front squats because I don't feel the cause any pain or enough stress to my lower back like deads, RDLs and back extensions. I might squat twice a week but still up in the air about that. I'll have to revamp my leg routine a bit to try to keep volume low, but still work everything. The only good thing is December will be a slow month gym wise because of travelling. This will help with the backl rest. I'm still going to do the lifting comp so Sunday I will attempt my 6 RM for the comp in the DL. It's 2 weeks early but I have no choice. It's no or never. After the month break, I'm going to switch to sumo style DL's since I've read the sumo puts less stress on lower back and more stress on glutes/hams. I'll also slowly work in the rest of my lowerback/ham lifts depending on how I feel.

Max-Mex
11-29-2003, 02:06 AM
November 28, 2003


Workout Length: 76 mins.

Barbell Front Press:
1x20@bar, 1x10@85, 1x4@115
1x10@125, 1x6+1@135
Comments: I knew I would hit goal so I decided to try 135 again. First set wasn't bad. On the 2nd set, I really wanted 7 by myself but just couldn't quite get the bar moving after getting it halfway up. Spotter helped slightly the resr of the way up. 130 next week.

Dumbell Shoulder Press:
1x7@55's, 1x6@55's, 1x6@30's
Comments: Jeez first set just sucked over last week. Got 9 last time. *sigh*. At least I got the same on the second set. Did a drop set for good measure.

Paramount Tricep Pressdown:
1x10@20+10, 1x10@20+20
Comments: Skipped the weighted dips to day and my elbow thanked me for it. Shoulder wasn't to happy (right side) but I got through it ok. Maybe just needed to stretch some. I might stick with this weight for next month.

Close Grip Lat Pulldown:
1x9@170, 1x8@170
Comments: Better again. No goal but getting there.

EZ Bar Skulls:
1x9@70, 1x8@70
Comments: I think all the extra tricep work (front press and DB shoulder press), had an affect on this. I think I was just pooped.

EZ Bar Preacher Curl:
1x10@60, 1x7@60
Comments: Huge improvement on first set, no improvement on 2nd. Only difference today was my bench was set up a little lower today. This could have played a big part. When I do it again next week, I'll know for sure.

Dumbell Grip:
1@47secs@95's, 1@39secs@100's
Comments: First set could have been better but right hand starting grip was off. That's ok, it's my strong hand, which evened things out. Doing the 100's was hard, just to start. Once I got going it wasn't too bad. I think I might start these off the floor instead of the rack.



Final Thoughts

Since I had no workout Thursday, I combined shoulders and arms today. Wasn't too bad. A little long but better than nothing. Sunday is last DL day for a while. I hope I don't make things worse.

Xand
11-29-2003, 06:59 AM
Nice workout.

Max-Mex
11-30-2003, 12:44 PM
November 30, 2003

Workout Length : 30 mins

Deadlifts:
1x10@bar, 1x10@95, 1x6@185, 1x4@260, 1x2@335
1x6@370, 1@405 (PB)
Comments: Well I think the 6 RM went really well. I was gonna end it there but I convinced myself to try 8 plates. I don't think I really rested enough because I just didn't feel right on first attempt. First time I got the bar off the ground but it kinda hovered there, then back down. I took like about a minute, focused and tried again. I have to say that was the longest pull I have ever done. I didn't give up and got the lockout. I was really happy I got it up and now I can feel good about taking a break from the deads.


Final Thoughts

That's it for today. I did some leg curls but just not worth posting. I have to rethink my leg routine. Not sure how it's gonna end up but I hope it keeps the hamstring strength to a minimum.

Edit: Oops...wishful thinking. Posted 415 on my dead when it was really 405. My bad.

Saint Patrick
11-30-2003, 03:44 PM
Nice work on the dead PR. I'm going for 420 tomorrow night.

Max-Mex
11-30-2003, 04:10 PM
I have a half video of my attempt. My wife was shooting it and somehow made the clip stop after the 3rd one. Was a little bummed but it was good to see my form. Wasn't to bad by the look of it.

3 Reps of 6 Rep Max. (http://www.bu.edu/recording/Excerpts/6rmdead_1mps.wmv) Right click and save file or you can stream it.

Max-Mex
11-30-2003, 08:40 PM
I have the pleasure of weighing in tomorrow. I'm not looking forward to it but it must be done. Considering how much I ate this Thanksgiving, my scale should be very unhappy with me.

:eek:

Max-Mex
12-01-2003, 04:25 AM
Originally posted by Max-Mex
That time of the month again. Weighed in today and scale said 196.5 lbs, 33% BF. +14.5lbs since Sept 1st. I guess it's not too bad since BF only went up 3% since October 1st. Still bothers me a little.

I have decided to stabilize my weight some. I'm going to eat as clean as possible for 2 weeks and see how that works. My hope is to keep any LBM I may have gained and lose some fat, if possible. If I'm lucky, I hope to lose about 2-3 pounds. I start the diet on Monday.

Weight has increased dramatically. I'm 204 at 34%bf according to my scale. Wow. I have noticed an increase in waist size but it's still not as bad as I thought it would be. I do need new jeans but maybe one size up. I'm very tempted to start cutting some but I don't think I'll be able to keep it up for long. I think my weight will stabilize again because I can go back to a more regular eating habits and schedule. Well, for about 3 weeks then Xmas is coming. Will be going to Texas to visit parents so that will blow the eating for about 1 1/2 weeks. After that maybe I'll do the clean eating bit for another 2 weeks in January.

Max-Mex
12-01-2003, 08:03 PM
December 1, 2003

New Weights

Workout Length: 57 mins.

Barbell Bench Press:
1x20@bar, 1x12@55, 1x10@105, 1x6@150, 1x3@195
1x10@215, 1x8@215
Comments: Not bad today. 2nd set was much harder than first. I think I may have psyched myself out a bit the 2nd time.

H.S. Wide Chest:
1x10@280, 1x9@280
Comments: Well, I screwed this up sorta. I had 270 on the right side and 280 on the left. I have no idea how I didn't notice this. Nothing I can do about it, just make sure it doesn't happen next week.

Nautilus Abs:
1x10@90, 1x6@150
2x10@190
Comments: I think I'll slow this down some next week.

Dumbell Flat Bench Press:
2x10@70's
Comments: Goal reached. I busted a move on these today and I was very happy. I never thought I was gonna reach my goal but I'm glad I did. 75's next week.

Adjustable Incline Leg Raise Bench:
1x10@8, 1x8@8
Comments: Last was killer. I really thought I was gonna hit 10 but the whole thing went to hell really fast.

Pushups:
DND
Comments: Took a break from these today.





Final Thoughts

Good session today. I wish all my workouts went as well as my chest. I very proud of how much my front upper body strength has improved. I hope I can keep it up.

Max-Mex
12-03-2003, 10:17 PM
December 2, 2003

New weights.


Workout length : 51 mins


Standing T-Bar Row:
1x15@bar, 1x12@30, 1x10@60, 1x6@90, 1x3@115
2x9@130
Comments: Pretty good start for the month. I think my row strength is finally showing some improvement.

H.S. Lat Pull (underhanded grip):
2x9@190
Comments: Good start here too. Last rep on 2nd set took some serious effort.

H.S. Iso-Row:
2x8@150
Comments: Ok, not as good as the first 2 but still decent.

Standing Dumbell Rows (singles):
2x9@85
Comments: 1 more rep on both sets. So far so good.

Chins, wide grip:
DND
Comments: Felt like scrapping these today.

Lat Pulldown, wide grip:
1x6(?)@150
Comments: I lost count. I think I might do these instead of the chins for a while.


Final Thoughts

Very good start for back this month. I hope I can keep the pace up.

Max-Mex
12-03-2003, 10:29 PM
December 3, 2003

New routine and some new weights.


Workout Length : 65 mins

Front Squats:
1x10@bar, 1x10@55, 1x10@110, 1x6@165, 1x3@205
1x9@225, 1x8@225
Comments: Drop in reps today. I think this had more to do with the new rack I'm using. It's safety bars are lower so it means I can squat even lower than before. It just took some getting used and I wasn't breathing properly. I think both of those things combined to give me fewer reps. Next week I'll make an effort to concentrate more on the breathing.

BodyMasters 45 degree Leg Press:
1x10@370, 1x9@370
Comments: New weight. Good start. Last set got my quads really going.

Nautilus Prone Leg Curl:
1x15@50, 1x6@100, 1x3@130
1x9@150, 1x7@150
Comments: These seems to be ok to do. They don't put any serious strain on my lower back and the keep my hams strong in at least one way. I was considering 145 but I decided to tough it out and stay with 150.

Seated Calf:
DND
Comments: I'm switching these over to next leg day.

Back Extensions:
2x10
Comments: No problems felt in lower back when I did these. I did them w/o weight so it should not have been a problem. I'll see how it goes.

Donkey Calf:
1x10@100, 1x10@200
2x9@510
Comments: Wow the last rep both times was intense. I'm liking this new weight.




Final Thoughts

No problems with lower back today other than a small pump. Only really adjustments today are with the front squats. This will take some time but I feel it will be better for me in the long run. The only good thing about my lower back issues is that now I can concentrate on upping my squat some. Hopefully I can make some decent gains.

Max-Mex
12-07-2003, 07:27 PM
December 4, 2003

New Weights

Workout Length: 48 mins.

Barbell Front Press:
1x20@bar, 1x12@60, 1x10@65, 1x6@90, 1x3@115
1x9@130, 1x8@130
Comments: Good start on the today. Last rep 2nd set took forever to get up. Didn't think I was going to make it, but I mananged to get it up.

Icarian Rear Delt:
1x9@120, 1x8@120
Comments: It seems I wasn't supposed to move up the weight yet but I think it's ok since I got some good reps out.

Dumbell Shoulder Press:
1x10@55's, 1x8@55's
Comments: Much better this week. 1 extra rep on first set and 2 on second. I really hope I can bust out 2x10 this month. I'd hate to be stuck on the 55's for another month.

H.S. Seated Shrug:
1x9@230, 1x9@230
Comments: Decided against the straps. Much better again.

Barbell Upright Rows:
DND
Comments: I'm going to can these for a while.

Nautilus Lateral Raises:
1x10@120, 1x7@160
Comments: I might do these instead for a while. Had to figure out starting weight. 160 seems good.



Final Thoughts

Good workout today. Nice progession.

Max-Mex
12-07-2003, 07:38 PM
December 5, 2003


Workout Length: 1hr 17mins.

Paramount Tricep Pressdown:
1x15@10, 1x6@15, 1x3@20
2x10@20+20
Comments: This was acutally my second lift. I had to start with the CG pulldown first. Felt kinda easy. I think I'll stay with this weight and move up next month.

Close Grip Lat Pulldown:
1x8@90, 1x6@120, 1x3@150
1x9@170, 1x8@170
Comments: Improvment today. 1 extra rep both times.

EZ Bar Skulls:
1x10@70, 1x11@70
Comments: Goal reached. Booyah! Reps speak for themselves..

EZ Bar Preacher Curl:
1x10@60, 1x10@60
Comments: I'd like to say goal reached but I think I cheated on last rep. I'll do one more week and see what happens.

Dumbell Tricep Kickbacks:
1x10@30's, 1x10@30's
Comments: I think form may have been slightly off. Again, I'll hold off on goal reached until next week.

Incline Dumbell Curls:
2x10@30's
Comments: Goal reached. I knew I was hitting 2x10 after first set. First set just felt so easy. Very happy about this.

Dumbell Grip:
1x40sec@100's, 1x35secs@100's
Comments: Pretty good. I have to lift these off the ground so sometimes initial grip gets a little wacky. Still good.


Final Thoughts

Awesome today. Almost reached goals on just about everything. Next week will be the true test.

Max-Mex
12-07-2003, 07:39 PM
Had to skip 2nd leg workout today because of snow. I was a little upset about this but it took a good part of the day to dig out.

Max-Mex
12-08-2003, 11:38 PM
December 8, 2003

BOOYAH!

Workout Length: 57 mins.

Barbell Bench Press:
1x20@bar, 1x12@55, 1x10@105, 1x6@155, 1x3@195
2x10@215
Comments: Goal reached! That was awesome. I think I might have been able to get 11 the second time. Didn't want to push my luck though. This is huge for me this month because of my trip to Texas. The trip will screw up my schedule a bit and I was afraid I would get a little off track. Reaching my goal this early helps me focus on preparing for next month and minimizing any strength loss I might incur during my trip.

H.S. Wide Chest:
1x10@280, 1x9@280
Comments: Same as last week but this time it was really 280. I'm thinking next week I'll be able to hit my goal.

Nautilus Abs:
1x10@90, 1x6@150
2x10@190
Comments: Much better this week. Last rep I sorta cheated. To me that means I was working more during the beginning sets.

Dumbell Flat Bench Press:
1x10@75's, 1x7@75's
Comments: First set was really good. I was surprised I got 10. I was hoping to nail at least 8 the 2nd time, but 7 was all I could do. Still happy with the results.

Adjustable Incline Leg Raise Bench:
1x10@8, 1x9@8
Comments: First set was ok. Again I thought I could hit 10 but went to **** again quickly. I still did better by 1 rep.

Pushups:
DND
Comments: Skipped again today.





Final Thoughts

Very good session today. I'm still expecting to hit some kinda of plateau, but I still keep improving. Just gotta keep my fingers crossed and keep at it.

Dedicated
12-10-2003, 12:22 PM
Kickass work on the bench man. Maybe you won't plateau, maybe it's because you are just doing all the right things and the pieces are just coming together you know.:)

Max-Mex
12-11-2003, 09:07 PM
Ded: Seems to be going ok.

Lot's of catching up to do on the journal. Been slacking a bit.

Max-Mex
12-11-2003, 09:15 PM
December 9, 2003


Workout length : 53 mins


Standing T-Bar Row:
1x15@bar, 1x12@30, 1x10@60, 1x6@90, 1x3@115
2x10@130
Comments: Goal reached. Awww yeah. For next, I think I'll do 130 for first set then maybe 150 for 2nd.

H.S. Lat Pull (underhanded grip):
1x10@190, 1x9@190
Comments: 1 more rep on first set. I really wanted 10 2nd time but I just didn't have enough left in me. I think next week I'll get it.

H.S. Iso-Row:
1x10@150, 1x9@150
Comments: Much better. I think next week will be the one.

Standing Dumbell Rows (singles):
2x10@85
Comments: Goal reached. I think I'll stick with this weight. Move up next month.

Lat Pulldown, wide grip:
1x7@150
Comments: Better today. I used straps last time, but this time I bailed on them. I think my grip is fine.


Final Thoughts

Really solid improvement over last week. I think next week will be just as good.

Max-Mex
12-11-2003, 09:24 PM
December 10, 2003


Workout Length : 60 mins

Front Squats:
1x10@115, 1x6@165, 1x3@205
2x10@225
Comments: Goal reached. So much better than last week. Nailed it today. I think I'll just add 5 lbs for next week.

BodyMasters 45 degree Leg Press:
2x10@370
Comments: Goal reached. My legs were burning by the time I was done. Thought I was going to collapse after these. Walking was fun.

Nautilus Prone Leg Curl:
1x10@70, 1x6@110
1x10@150, 1x8@150
Comments: Firs time doing 2 sets with this weight. Happy with initial results. Just gotta keep at them.

Back Extensions:
2x10
Comments: Good reps. No issues or real comments.

Donkey Calf:
1x10@100, 1x6@200, 1x3@400
2x10@510
Comments: Goal reached. 520 next week.




Final Thoughts

Really good leg day. Nailed everything for the most part.

Max-Mex
12-11-2003, 09:35 PM
December 11, 2003


Workout Length: 51 mins.

Barbell Front Press:
1x15@bar, 1x10@65, 1x6@90, 1x3@115
1x10@130, 1x9@130
Comments: I was so close to trying 10 on the 2nd set but I knew it wasn't gonna get up. Still a good improvement.

Icarian Rear Delt:
1x10@120, 1x9@120
Comments: These felt odd today. Couldn't quite put my finger on it. Not sure if it was form or something else. I'll see how next week goes.

Dumbell Shoulder Press:
1x10@55's, 1x9@55's, 1x7@30's
Comments: Way better than last week. My second set was a little lame because I didn't get a good starting grip. I thought it would settle in some during the set but it never did. I spent too much time thinking about which distracted me some. I think next week could be the week to reach the goal.

H.S. Seated Shrug:
2x10@230
Comments: Goal reached. I think I'll stay with 230 until next month.

Nautilus Lateral Raises:
2x10@160
Comments: Maybe 170 next time. Good sets.



Final Thoughts

Not as good as I had hoped but still very good. I think next week will be a good one.

Max-Mex
12-11-2003, 09:37 PM
Very tired. Very little sleep this week. Arm workout could suck tomorrow. I guess I'll find out tomorrow.

Max-Mex
12-11-2003, 09:45 PM
I just finished another notebook for my journal. 80 pages. 80 days. Started on 9/8...ended on 12/11.

Max-Mex
12-14-2003, 07:34 AM
December 12, 2003


Workout Length: 1hr 17mins.

Close Grip Lat Pulldown:
1x8@90, 1x6@120, 1x3@150
1x10@170, 1x9@170
Comments: 1 extra rep both times. I hope to reach my goal next week.

Paramount Tricep Pressdown:
1x15@10, 1x6@15, 1x3@20
2x10@20+25
Comments: Decided to bump up the weight again. Still felt a little easy. Next week I'll try +30.

EZ Bar Skulls:
1x10@75, 1x9(+1)@75
Comments: Great start with a new weight. Best start I've ever had. Maybe I can hit my goal next week. I'll keep my fingers crossed.

EZ Bar Preacher Curl:
2x10@60
Comments: Goal reached. Much better today. Arms were really pumped.

Dumbell Tricep Kickbacks:
2x10@30
Comments: Goal reached. Good form today. Time to move up the weight. 35 next time.

Incline Dumbell Curls:
1x6@35's, 1x5@35's
Comments: Ok, back to reality. Wow those were hard. Amazing how 5 lbs per side can make a difference. If I'm lucky, I can hit the 40's by February.

Dumbell Grip:
1x50secs@100's, 1x45secs@100's
Comments: Much better. I'll do same weight for one more week then I'll switch to the DB's that have a wider bar. 100 is the highest I can do with this particualr DB set.


Final Thoughts

Very good today. Hit some goals and then some. Next week is my last arms week before I head off to Texas. I hope to make it the best.

Max-Mex
12-14-2003, 07:46 AM
December 13, 2003

Workout Length : 52 mins

AFS Seated Leg Press:
1x15@90, 1x10@180, 1x10@270, 1x6@360
1x10@450, 1x8@540
Comments: Had to figure out a starting weight for this. I think 540 will do it. Last time I attempted 540 I only got 3 reps. Then again, I had just finished 2 sets of squats.

Walking Lunges:
2x10
Comments: I'm starting these up again but with no weight. Better doing no weight than nothing at all.

Nautilus Prone Leg Curl:
1x10@70, 1x6@115
1x10@150, 1x9@150
Comments: 1 extra rep. Lower back bothered me a little. I think I just need to stretch some. After I did stretch, the pain went away.

Seated Calf Raises:
1x10@25, 1x10@45, 1x10@70, 1x7@90, 1x6@115
1x10@135, 1x9@135
Comments: Been a while since I've done these. Kinda shows. Gotta trim down the warmups a bit. Too many.


Final Thoughts

This is the new routine I will use while I give my lower back a break. The only lift that gives my back any problems are the leg curls but if I stretch some, it should be ok. I think this routine will keep my leg strength up and maybe even enhance it a little.