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View Full Version : Here I go...My road to look like Yates.



steveo
10-23-2002, 12:21 PM
Okay... I know it's impossible to look like Yates but I wanted to look bigger than I am now

This is my Online Journal: I've never keep a journal so bare with me

steveo
10-23-2002, 12:37 PM
Here's my routine

Mon: Heavy Chest/ Back/ Calves (20min Cardio)

Tues: Shoulders/Tricept/ Traps/ Light Quads (20min Cardio)

Wed: Off/ 45min Cardio

Thur: Bicept/ Forearm/ Light Chest (20min Cardio)

Fri: Legs( Quads/ Hamstrings)/ Calves/ Light Tricept (20min Cardio)

Sat: Off

Sun: Off

Diet: (I pretty much eat the same thing everyday)

wake up: Protein Shake

#1: Myoplex + Flax

#2: 4 egg white + 1 whole egg
1/2cp of oat
1 WW toast
1tpsp of Tatty Pb (on day I don't take Flax in meal #1)

#3: 1 can of tuna
2WW bread
2 carrots(or green beans)

#4: 1 Chicken Breast
1 potato
1cp of green beans

#5: 1 myoplex + Flax

#6: 4 egg whites
1/2 diced Chicken Breast
1cp of skim milk

1 protein shake at bed time

1 gallon of Water

Supplement:

Phosphagen HP
CytoVol
Myoplex
Whey Protein
Beta Cut

GeneticallyGifted
10-23-2002, 12:50 PM
I think that the journal title is a hyooge compliment to Yates. That was cool. Another thing if you r workouts work for then disregard what I am about to say, but if you want to be bigger cardio isn't going to help, it will only slow the process. I will keep checking you out. Good Luck to you.

Oh, what are your goals?

GG

The Calvinator
10-23-2002, 02:46 PM
Osteve, i was wondering why you only train back once a week and it looks like you do everything else twice. unless i am missing something. but otherwise, with that diet, it seem slike you wont need to do much for cardio excpet maybe you should just ride the bike or something about 10 minutes before each training day. but if you feel your body responds best to that cardio, hope it works.

steveo
10-23-2002, 06:42 PM
Right now I'm trying to cut. I want to get my body fat down to about 7-6%. So right now size it's jjust about maintaining. After I finish cutting.

FUTURE GOAL is to get my body weight to 200lbs-190lbs.
I'm currently

5'8"
165lbs
9.6%BF

goal:

5'8"
190lbs
11%BF(don't really care just want to get there)

The reason I don't do Back twice a week is because those other part I work twice a week are my weak point and I only do one exercise on them. As soon as I get my legd caught up I'm going to focus a bit more on my back, but so far it's keeping up.

As far as my Cardio goes my Bf is not going down as fast as I like so I'm doing 20min before my work out to help me. I plan to do this for only two weeks. I don't run because of my back it makes it hurt so I do mostly bike or Step master.

My girlfriend decided to do The Body For Life Challange by EAS so I decided that I'll do it as well. So I'm about 9 weeks into the 12 week contest and use the first 7 weeks to bulk up really quick so now I'm running out of time on the cutting phase so that's why I'm doing so much Cardio. I was thinking about taking Cytodyne Taraxatone the last week of the contest to help me remove all the water retention. Have you guys tried that?
If you guys know what can help me lean down faster in two weeks, I'm all ears.

steveo
10-23-2002, 07:08 PM
The Story on my back:

I was born with a defective back I have scoliosis ( http://my.webmd.com/encyclopedia/article/1661.52174)
I never knew that so I went my whole life without knowing it and unless you catch it when before you hit puberty they can't fix it. So I have a huge arc in my back.
So I went through my life playing sports boxing, baseball, football and soccer. I never had any problem until one day during a football game I had a head on collision with another player and all I remember was my back snapping and not being able to get up. The doctor told me it was a sprain, which turn out later that I had fractured a Vertabrate. I was out for three games and still I came back and finished the season and even went all the way to the State SemiFinal game. Time went by four year or so I kept on trainning hard I was even on cycle of Sust 250 which made me strong as a bull and made thicker. I lifting so much weight that my back gave out under the pressure. CRACk. Fracture #2. My back hurt so Foockin much I couldn't move for schit not e ven to wipe my ass. I was out for three month before I would go back to work. After that life was schitty, I could work out on day without my back hurting for a weeks. So I wouldn't work out anymore. The hardest thing I had to do was cancel my GYM membership, I almost cried. I spent a year going from doctors to specialist took numeruos x-ray everybody told the same bull schit there's nothing there, that's minor fracture you need to excerse it. I would do strenches and weird ass crap, but still my back would hurt so I would stop. nobody seemed to be able to help except for a Chiropracter(spelling?), but all he didi was snap me and hook me up to some electric shock machine. a year ago I saw Dr. George Fareed:thumbup: he is awesome. He use to be the trainer for the Davis Cup. He was there with A. Aggesi(Sp?), Pete Sampress and all those guys. Well he took MRIs and quickly found the problem and sent to a specialist (Spine institute) I started physical training and 7-8 months later the pain slowly went away, it still hurts at times. About a 3 months ago the doctor gave the green light on weight training(just had to take it easy on the squats, military press and anything over my head of back dependent. This was the happiest day of my life. So I slowy got back in it, but I lacked motivation and when a old buddy told me that I should try to compete in body building because I had the generics and the frame, that was my new motivation and that was about 2 months ago and here I am. Scoliosis, two fractures vertabrates and mean ass morning stiffness.

The Calvinator
10-24-2002, 02:54 AM
If it makes you feel better, i have 2 cracked vertabrae's and instead of them looking like squares in the x-ray, they look like triangles and there are small bone chips around them. Its cool because sometimes i cant breathe because of them, i enjoy it thoroughly.

wowbaby
10-24-2002, 03:04 AM
How big is Yates anyway. Is there pictures/ Journal etc of him?

steveo
10-24-2002, 10:04 AM
Yeah fractured vertabrates are cool!:thumbup:
especially when you twick it and you whole back cramps up and it hurts for about a week.
Mine looks the same on my x-rays, they tell me I am prone to disc slips.

If you don't know what Yates looks like try to imagine a greek god:bow:
No really, though he has pictures in the back pages of the Member Pic Section.

steveo
10-24-2002, 10:20 AM
Work out:
Back Pain Today (1-10): 3

Cadio:
20min on Step Master

Protein Shake between Cardio and Weight Training


BICEPT

DB Curls:
25x12
35x10
45x10
55x6

BB Curls:
65x12
85x10
105x6(Back Pain: 6) Stopped!
85x7

Standing Double Cable Curls
55x15
70x10
75x8
85x5

Alternating Preacher Cable Curls
55x12
65x10(back pain:6)stopped!
75x7
65x12

Reverse Cable Wrist Curls:
45x25
60x30
85x20

BB Reverse Curls
45x20
65x10
75x6
45x20

CHEST

Incline BB Bench
135x20
155x12
175x10
155x8

Incline Hammer Strenght
135x18
205x12
205x11
135x21

WORKOUT MUSIC:
Everclear (Sparkle and Fade)

Comments: Overall great work out. Awesome Pumps. Very quick 60 minutes short 30 sec. breaks between sets. slight back discomfort. Need stretch back more before hand.

I've missed Physical Therapy tree weeks now, need to call for appointment today. Back feels a bit weak.

steveo
10-24-2002, 04:34 PM
I had this awesome dream last night, I dreamt that I was in a bed room standing in front of this mirror and there was two other guys in there, they looked huge and they must have been applying a bronze tan on. Then on asked to take of my shirt and check how mine came out. When I took my shirt off I was huge, not Rodney huge but Body Builder huge. I must have had 2-3 % BF and I had vein coming up my stomach and I looked bronzed. I stood there shocked and I started flexing my arm where awesome and I went into a Lat Spread. And I asked one of the guys "I love this, how long will it take me to look like this?" I didn't look at him, but I heard him answer "With some hard a work a couple of years." he tossed me a tank top and I put it on and we walked out into a living room where there was room full of people, family, sitting around and eating.

When I woke up I felt like crap, after comparing myself to my dream. Whether it was sign or not I'm more motivated to get big and lean.

steveo
10-26-2002, 09:43 AM
10/25/2002

Back Pain: 1 (Stiff)

15 min on Step Master

Crunches/ Leg lifts

SQUATS
135x10
205x10
255x6
302x2 (Back: 6) Stopped!

LEG EXT.
110x18
170x10
210x10
250x9
170x20

LEG CURLS
60x15
80x12
90x8
100x6

CALVE RAISES
90x30
135x25
170x15
135x31

TRICEPTS

SKULL CRUSHERS
50x16
50x15
50x13
50x16

Comments: I was kind of rushed because I had to get to wrok and there was too many people at the gym and they get taking up the machines. Good fast work out, I know I'm going to feel it tomorrow.
I need to take easy on the squats, my back isn't 100%

Post workout: Myoplex, Phosphagen HP and Cytovol.

steveo
10-27-2002, 05:15 PM
Okay I had my cheat day Saturday which consisted of Chili cheese Nachos, 2 vanilla cokes, 2 drafted MGDs, cheeseburger, fires, 2 slices of pizza, 2 biscuts from Churche's Chicken, 4 oreo cookies, one Snickers overall a good day. Today, Sunday, I cut all Carbs from my diet.

I have gone down 11%- 8.5%. I need to go down as much as I can in the next two weeks. I need to take pictures on 11/8. I will modify my diet by taking out most of my carbs, the bread and potatos. The only carb I will consume will be 1/2cp of oats in the morning and brown rice in the early meal. My fat will be cut dwon to only the flax in my MRP and whatever comes from the food. I will up my water to 2 gallons(solid). I will continue my cardio 5xweek. maybe at ten minutes in the first two days of the weeks. My protein will have to go way up by having protein shakes with my meals three times a day.
I will focus on higher reps in my work out and do more shaping lifts. I don't know wether to cut my creatine? But my Glutamine will have to go up.
I lost a lot of the fat around my midsection and my abs are visible again I need to get rid what the lower midsection fat, hopefully with the diet adjustments.
I will trim my body hair early this week and work on my tan the rest of the weeks and the following week I will shave it all off.
Stick to it and it will happen. You've done it before and you will do it again.

steveo
10-28-2002, 10:49 AM
Cardio:
20min Step Master

Abs
crunches x 100
leg lifts x 100
hanging leg liftsx 50

steveo
10-28-2002, 11:07 AM
Back Pain(1-10) 1 :)

Cardio:
20min Step Master

Abs
crunches x 100
leg lifts x 100

CHEST:
Incline BB Bench
135x12
185x10
205x6
205x5

Incline Hammer Strenght
2 plates(45lbs each)x15
4platesx13
6platesx8(felt too much stress on my wrist had to stop):(
4platesx13

Flat DB
80x10
90x5(died out needed a spotter) :(
80x9
75x12#

Cable Cross-Over
40x12
60x10
80x6
60x13

SHOULDERS

Lateral Cable Raises
30x10
40x12
40x10
30x15

Fly Machine
60x15
90x15
120x12
150x10

Arnolds Presses
40x12
50x6
40x12
35x18!

Super Sets!
DB Lateral Raises/ Bent-over Lateral Raises
25x10/12
25x12/12
25x12/15
20x18/15

CALVES
Seated Calve Raises
4plates x 15
4x20
4x25!

Seated Calve Push
160x20(L)/20(R)/15(L)/15(R)/10(Both)
180x20/20/15/15/10
220x15/15/10/10/10!

Music:StainD-dysfunction

Comments: Overall good work out if I had a spotter I know I could do a lot better, but I doing light weight anyhow. I saw some dude I saw in the Muscle Mania web page at the gym today. I guess he is training for it. He looks pretty big upper body.
If I could I would have oved to sign up to compete but I didn't know about it plus my back was still jacked up, I would have need close to year to really train for it or at least 6 months. Maybe next time.

I shaved my arms the look odd, but I love the veins I saw at the gym today. I need t do my legs soon, man, I feel nervous. My girl already said she is going to hate it. But damn I'm so hairy I can't see what's going on under all the fur.

Saturday Fever
10-30-2002, 09:31 AM
Opinions are like assholes. Everyone has them and they all stink. Don't sweat the folks at your gym, they're generally all stupid.

Have you tried deadlifts without the machine with light weights to acclimate your back to them? I may be wrong, but the Smith Machine usually forced me to lift in positions that weren't natural for me. Just don't want to see you get hurt.

steveo
10-30-2002, 09:58 AM
Back pain: 4

20min step/10 min bike

BACK

Lat Pull DOwn
45x15
75x12
105x10
120x11
105x15

WireGrip Pull Ups
x12
x15
x10

DB Roll (light)
80x10
85x10
90x14(I have no idea what happened here, I grabbed and it felt light)
80x16

Smith Machine Dead Lifts(First time doing them in over a year, I want to be safe because of my back)
135x12
205x6
225x3(man, that sucked!)

TRICEPTS

Skulls
65x10
65x15
65x12
65x10

Cable Rope Tricept Pull Downs
70x20
90x12
115x12
125x10
150x6

Cable French Press
70x10
85x10
95x12

QUADS

Leg Extensions
150x20
200x15
120x15(Squeezed at the top)
120x13(Squeez)
100x12(squeez)


Comments: I been wanting to do deadliftsbut my back would always keep from doing so. So I figured I'll try it on thw Smith machine and see how I felt. Well the first set was find but I have no strenght on it anymore. I stopped because i felt my backpinch me. I try again someother day.

My walk man died half way through the Leg Extension so I didn't even bother taking off the head phones. Then I over heard some lady in front me doing curl with some fat biatch. I guess she was taking loud because she had he headphones on. She was taking her why do I have to wear cut up shirt and who was I trying to impress (When I work out I cut the sleeves and collar of my shirts, I like being able to move around with friction burn.) She then went on that I looked nasty with all the vains stiking out and that I looked gay with my shaved arms. Damn phucken phat cow, she's just mad because she looks like schit.

Music: Everclear, sparkle and fade

TreeTrunks
10-30-2002, 06:19 PM
20 sets for bi's? and 12 sets for tri's? Remember tri's make up 66% of your arm bi's are only 33%. Try to cut some volume from your bi's

Lifting some good weight man

steveo
10-30-2002, 08:58 PM
Yeah well on my bicept I do more to help cut. My tricepts I do twice a week and one day I lift heavy and the other I do light. Friday i do tricept again and that time I do high reps. My bicepts are already big as it is so I just do high reps to get pump and my tricepts I go heavy for size and light to pump.

Well whether I make sense or not my tricepts get the toughest work out than bicepts. It might not look like it on my journal so far but give me a few more posting and check it out again.

I cutting right now, when I bulking a can lift a lot more. the down side to cutting sux

steveo
10-30-2002, 09:05 PM
You know what. There is so dude in my town who is a Pro BB and he own a GYM here. He told me that you don't need to do a lot of set for your tricepts because you never use that muscle so it get worked pretty easy. He has huge tris. It has helped me a lot I have gotten some good size on my tris in the last two months. But maybe I will try doing more set, but I'll start after my cut phase and I change my routine.

steveo
10-31-2002, 10:52 AM
I had a crappy ass work out today. No even worth mentioning. I was up writing a damn essay late last night and I only got about 6hr of sleep at the most. I tried to do bicept but only did about 6-7 sets and then I just did a bunch of super set on the Hammer Strenght bench. Man I can't handle school anymore. If it wsn't for my back I would have been a US Marshall by now, damn stupid physical.

steveo
10-31-2002, 09:18 PM
i dont like being in the second page!

Franjipani
10-31-2002, 11:07 PM
Originally posted by osteve
..when a old buddy told me that I should try to compete in body building because I had the generics and the frame, that was my new motivation and that was about 2 months ago and here I am. Scoliosis, two fractures vertabrates and mean ass morning stiffness.

Congrats on your new lease on life:thumbup:

Your story is inspirational....

steveo
11-01-2002, 09:13 AM
Here's an old picture of how my back looks like, youcan see the curve atthe bottom of my spine.

steveo
11-01-2002, 09:16 AM
Here is a picture of me before I started my training and after 7 weeks. That was four weeks ago. I working on leaning a down a bit right now

steveo
11-02-2002, 03:06 AM
ha, noooo

steveo
11-03-2002, 10:04 PM
I lost the paper to my last work out, damn. It was legs and it was pretty good. It was on Friday and I still sore. I have veins on my legs for the first time in my life. I am so happy.

Franjipani
11-04-2002, 01:06 AM
Originally posted by osteve
I lost the paper to my last work out, damn. It was legs and it was pretty good. It was on Friday and I still sore. I have veins on my legs for the first time in my life. I am so happy.

Major difference in your before & after pic...well done on that score:thumbup:.

*lol* @ veins in your leg.... such a guy thing :D

YatesNightBlade
11-04-2002, 04:04 AM
wooow !!

Thanks for the props man. :)

People are gonna start to think I've setup an alias. lol

Keep working hard.

Pup
11-04-2002, 08:16 AM
As if Yates needed a bigger ego ;)

...to that bicep thing, i just want to point out that when you are trying to bulk up, high volume will not make you more cut, and in fact it will limit your capacity to build muscle in your biceps.

steveo
11-04-2002, 06:34 PM
Originally posted by just_a_pup


...to that bicep thing, i just want to point out that when you are trying to bulk up, high volume will not make you more cut, and in fact it will limit your capacity to build muscle in your biceps. [/B]


Thanks for the pointer. I only try to to high reps on burn out sets. But I was thinking of cutting the short and heavy.:thumbup:

steveo
11-04-2002, 06:49 PM
Chest

Incline BB Bench
135x15
135x15
185x10
135x15

Incline Hammer Strenght
2platesx13
4x12
4x12
4x10(sqeeze and slow)

Cable Flies
45x15
55x15
75x12
75x10

Incline DB Press
65x12
75x10
85x10
100x6

Back
DB Rolls
85x12
90x10
100x10
85x15

BB Shrugs
135x12
135x12
205x8
135x10

Lat Bar Pull Down
55x15
75x15
105x10
125x8

Comments: This was fast and hard work out I got fast pumps didi some short set of DB curls and I was out of there.

steveo
11-05-2002, 12:32 PM
Tuesday

Cardio: 15min Step
15min bike

Abs: 120 crunch
100 leg lifts

Shoulders:

Lateral Raises
30x15
30x15
30x12
35x10

Cable Lateral Raises
40x15
45x13
60x12
45x15

Arnold Presses
45x15
45x15
55x10
45x12

Bent Over Lateral Raises
25x12
25x15
30x12
25x15

Skulls
60x15
60x15
60x15
60x20

Cable french Press
55x15
75x12
85x12
90x10

Rope pull down
85x15
105x15
125x12
135x10
150x10

One-Arm Pull downs
30x12
35x10
30x12
25x20

Leg Extensions
150x20
200x12
100x10(slow and squeez)
110x8(slow and squeez)

Calve Raises
and
Calve push

I felt okay. Had one of those days when you feel you look like schit.

steveo
11-07-2002, 01:32 PM
I measured today and it goes something like this

Fore arms 13" (working on this)
arms 17" ( grow 2.5" in last 12 weeks)
Chest 42":( (I need to work on this)
Waist 32" (But I fit into smaller pants. ?)
Legs 24" :( (I'll got more cuts and shape to it now though, use to be 22.5")
Calves 15"

weight 160-163lbs
BF 7.3%

I'm taking pictures tomorrow. I have been taking Taraxatone and today I decided to rest I think I'm getting the flu. Damn and Tomorrow is my birthday.

Franjipani
11-07-2002, 08:49 PM
Happy Birthday muffin;)



:birthday: :birthday: :birthday: :birthday: :birthday: :birthday:

steveo
11-08-2002, 12:35 AM
thnk you:angel:

steveo
11-11-2002, 12:06 PM
:rolleyes:

steveo
11-11-2002, 12:12 PM
;)

steveo
11-11-2002, 12:21 PM
:(

steveo
11-12-2002, 12:50 PM
Flat BB Bench
135x12
205x10
225x10
245x5

Incline BB
135x10
185x6
205x3(no spot :( )

Hammer Strenght
2platesx15
4x12
6x10
8x3
8+25x5

Skulls
85x10
85x6
105x4
85x8

French
85x10
105x6
85x6

Tricept Pull Down
100x12
120x10
150x10
150+10x10

I guess I'm not used to lifting short and heavy because I felt like I wasn't down much. But I need to get stronger and bigger
I'm going to focus on the main excerses. Bench, military, squat and curls.

Pup
11-12-2002, 01:02 PM
Here's a suggestion...after you do the warmup set of 135, why not jump to 245, then go to 225 and 205, you'll probably get more reps at the 245.

steveo
11-12-2002, 01:28 PM
cool, I'll try that

steveo
12-04-2002, 12:25 PM
http://www.wannabebigforums.com/attachment.php?s=&postid=339902

steveo
05-23-2003, 12:38 AM
Okay this time I need to keep this journal. I will bring it back instead of starting over.

GhettoSmurf
05-23-2003, 04:43 AM
good luck!

steveo
05-23-2003, 10:02 AM
Today,
I did chest and tricept.
chest:
Cable cross overs
Hammer strenght incline
flies

Tricept
skull crutchers (light)
cable ine hand extention
pull downs

I went real light since I'm recovering from an injury and I'm working throught my tentinitus I can't really go too heavy with out flaring something. ON the Hammer strenght I went pretty heavy I went with 2x45lb and 1x35lb on each side for 6 reps. That pumped my chest right up. ON the pull down I went up to 135lbs which is pretty light fro me still. I plan to slowly get back up.
Since I started doing cardio my waist line has gone way down so when I had my chest and tricept pumped today I looked pretty big. That got me so pumped I ate a chicken... maybe I should have killed and cooked it first.:scratch:
I should get some MRP in the mail today that should help me with my diet a lot.
Tomorrow I will do light cardio and back with shoulders. yeah, I know.

steveo
05-25-2003, 11:17 AM
I did 20 minutes of the stair master.
Back:
Cable pull downs
cable roll
Db rolls

Shoulders:
Military Press
Hammer strenght shoulder press
Lateral DB raises
bent over lateral db raises.

I had a good work out but it was pretty short because I was runnng out of time and I had to go to work plus I still needed to prepare my meals for the day.

Diet was pretty good except for the three beers I drank while watching "The Hot Chick" with my girl that night.

At the gym there was this guy that got on my nerves. He had his lifting belt on so tight he had rolls squeezing out and he wasn't fat at all. HE had lifting gloves on plus wrist wraps over the gloves and he wasn't even pushing he was doing all pulling excersices. the reason he got on my nerves is because he would walk around with his chest up and he would dawg me. He also had a some straps he hooked on the pull up bar to do hanging leg lifts and hop on and he began swing around kicking and bumping into the mirror. I had a good laught.

Today I rest so I need to make sure my diet is on track plus I need to eat a little more. I always do on my days off, I like to think it helps me recover.

steveo
05-25-2003, 11:21 AM
Oh yeah, I don't think I've mentioned this, but I have two stitches on my left middle fingure and lifting has been a bitch. So I've been lifting while giving everyone the fingure. It's hard to go heavy when you can get a good grip.

Since I'm training throught a painful case of tentinities I have officially trained my legs bigger than my upper body. MY legs have always been my weak point but now my upper body is. I don't care, I can catch up fast and it's a good thing my legs have started to grow more.

steveo
05-27-2003, 10:38 AM
Phuck. I just Resetes the entire crap I wrote is that button there. Any way I have to go I'll write again when I get back.

steveo
05-27-2003, 11:59 AM
OKay,
Today
I did 20 minutes of Cardio on the Stair Master
then Bicept:

Db Incline Curls
EZ Bar 21s
cable curls
bent over concetration curls

Forearms
Reversed wrist curls
Cable wrist pull downs

I know I do arms in one day. BUt since i'm recovering from an injury I like to focus on my arms since thats where the injury is.
Also I don't mind seeing my arms pump up to 17".
I had my post shake on the drive home. I had to go see my school counsler so that I pick my final class before I get to graduate next year so I got home showerd and grabbed an MRP on the way out. This is cool I register to graduation in July. After years of BS I finally get my BA in English.

Tomorrow is LEG DAY!! I Love It:)

Those picture on the thread are old. On the lean picture I weight 158lbs. on the out of shape one I was 164lbs and on the bulk one I was 168lbs.

I will post a picture of my last bulk I got up to 176lbs. I got injured so I went down to 169lbs and currently I'm at 171lbs and a bit leaner than 176lbs I plan to clean bulk up to 180lb. Then 190.

steveo
05-27-2003, 12:22 PM
This is me looking fat in San Diego. At the time of my injury stopped bulking at about 167-168lbs. The Funny thing is as out of shape as I was, My Gfried and I were in San Diego during spring break and we were at a club where they were having a hard body contest and my girl wont let me do any, she gets upset of me showing my stuuf she says. Well they had this skinny guys on the bar trying to post and the DJ said that it looked like refugee camp. They were ripped but still pretty skinny my girl told to up and take my shirt off, so I did and I won. we got open bar and some tickets to some Group that was going to performe there in June. I sold the ticket and I got hammered. Over all it was fun.

steveo
05-27-2003, 12:25 PM
This is my back. I was posing and I wasn't sure when I girl took the picture. well she took it when I was not ready so I know it's a not a great back lat spead. I didn't get a full spread.

Manveet
05-27-2003, 02:49 PM
Looking pretty good here man. Are you bulking or cutting? Some constructive criticism would be to tighten the wastline up, it would make your lat spread even bigger than it already is.

GhettoSmurf
05-27-2003, 05:21 PM
i agree with veet. your looking seriously good IMO

steveo
05-28-2003, 12:07 AM
Yeah I know that I've gained some BF on my mid section. I'm currently bulking but I cut for 2 weeks which got rid of more of my midsection. Losing BF is easy for me so I don't really worry about it. I just lose it when I have to. I need bulk up a lot more cleaner.

Thanks for the comments they mean a lot.

Scott S
05-28-2003, 02:03 PM
Now, is it just me, or is the scoliosis not as pronounced as time goes on? In the most recent pictures, I might not have believed you had it.

Also, kudos on including your face with your pictures now. Confidence is a great thing. :thumbup:

johnny123
05-28-2003, 02:10 PM
where in SD are you from?

steveo
05-29-2003, 10:29 AM
Originally posted by Scott S
Now, is it just me, or is the scoliosis not as pronounced as time goes on? In the most recent pictures, I might not have believed you had it.

Also, kudos on including your face with your pictures now. Confidence is a great thing. :thumbup:

Scoliosis , if not taken cared before age 18 it stay the same. After 18 your bones are set for life so if your back is out of wack it stays like that. In the recent pictures I kinda try to stand straight also. But on the other one I was inconstant pain that my back would arch it self away from the pain. Since I started working out again I have built a lot of strenght and the pain is a lot less.

steveo
05-29-2003, 10:31 AM
Originally posted by johnny123
where in SD are you from?

I don't live in SD I live about 1 1/2 hour south from there so we go to SD a lot to vacation or spend the day. SD is one of the most beautiful cities I've ever seen and i've seen a lot of cities. I love it and hope to live there some day.

steveo
05-29-2003, 01:07 PM
Leg Day:
Leg Press
Paused Hack Squats
Leg Lifts

Leg Curls
Standing Alternating Leg Curls

Seated Calve Raises

Traps:
Shrugs
and(that one where you lift the bar to your chest) can't remember right now.

I had a good work out. I didn't much of a pump on my legs but again I didn't go heavy because of my back.

Yesterday my diet sucked ass. I was so tired I slept to 12pm and I was too tired to cook or eat so I probably got 3-4 good meals in. I'm such a loser and then I complain that I'm not getting big enough. I guess I better go eat now I just cooked 7 scrambed eggs and I put them inthe freezer so that they get cool and I can eat the faster. I'm tired of eating eggs.

steveo
05-30-2003, 12:57 PM
Today: Chest and Tri

Chest:
Incline Hammer Strenght
Db Flies
Heavy Db Press
Cable cross overs

Tricept:
EZ Bar Tricept Press
Cable pull Down
Alternating Reverse pull down


I had good work out. On some of the tri presses my arm began to hurt again so I only did 3 sets including my warm up.

The DB chest press felt good. I was able to lift heavy without hurting my peck again.

I think I might just do DB instead of bar for a while so that I can get some size back on my chest.

steveo
05-31-2003, 11:18 AM
Today.
Back and shoulder (yeah I know)

Back:
Lat. Pull Down
Cable Rolls
T- Bar

Shoulders:
Db Military Press (heavy)
BB Military Press (Light)
Lateral Db Raises
Side DB Raise+Bent over

Calves:
Seated Calve Push
Standing BB calve raises

I had a good work out. I lg it on the water intake yesterday so I was hurting and cramping today. I bought a Gatorade to help replenish my muscles, but today I need to drink more water.

Yesterday my diet was good. I woke up today with muscle feeling full.
I rest tomorrow and it Monday
I do cardio, bicepts, forearms and traps.

steveo
06-03-2003, 01:02 PM
Okay Today:
Today Was Bicepts/ Forearms and Traps
20 minutes Stair Master

Bicept:
Seated DB curls
EZ Bar curls(Heavy) + 21s
flared up my bicept pain.
Tired hammers but they hurt.
Cable X Curls

Fore arm
Reveresed wrist curls
cable wrist curls

Traps:
BBar raise
Shrugs

I was a good work out and I wish my bicept would hurt so much because I really want to lift heavy.

Diet over the weekend was awesome a lot of chicken and rice and tuna.

steveo
06-03-2003, 01:06 PM
Some thing that really annoyed me today:
At the gym there was this fat cow on the tread mill and she was walking and then she was running and the she raise the tread and walk up hill and then run.
Well this stupid retard had her keys on her and you can hear her every thing she took a step and I could hear the damn keys the way across the gym. It was driving me nuts I wanted to walk over smack her and take her keys and trow them.

I hate fitness centers. I want a hardcore gym.

Danzig
06-03-2003, 02:15 PM
Hey Steveo!
I've read through you whole journal now and it looks really good!
I got a bit chocked though!
in one post way back, you wrote that your arm grew 2.5" in 12 weeks! thats an awesome gain if you'r not using gear or something...! it's a bigger gain than Iv'e made over a year!
What supplements are you using?

Anyway you've made a great progress!

steveo
06-04-2003, 12:31 AM
I think I made those quick gains because I had already been lifting and broke my back and then slipped a disc. So I stopped for about 1 year and a half. When I started up again my muscle memory kicked in pretty fast and I got back to where I was before which was 16.5" and then I added a .5" so it wasn't much. I lifting through an injury which sucks becasue I can't be as intense as I would like to be. Which is affecting my gains big time.

Hey thanks for your comments they mean a lot.
I don't many responces in here. it's gets kinda lonely.

steveo
06-04-2003, 11:44 AM
I was going to do legs today, but I woke up at 5am to watch my girls car. She wanted to have it waxed so I had to do it before the sun got up. And I have to work at night. I work at 1pm and I pretty tired I will take the day off. I don't think lifting while this tired will benefit me at all.

Tomorrow;
legs + shoulders

Friday
Cardio + Chest + tris

steveo
06-04-2003, 11:50 AM
This is a picture of me showing my legs back in October 2002. Since then they have really grown. About 1"/1.5" .

steveo
06-04-2003, 11:54 AM
This is apicture on them 2 months ago. It's aside shot and they came out looking smooth. I had a split on the Ham and Quad that didn't come out. My hams and calves are my focus point in my legs.

AdamGberg
06-04-2003, 09:35 PM
:spam: looking good...nice lats! u got mini wings sprouting...

RG570
06-05-2003, 01:58 AM
i'll say. Your lats look great man! Arms are lookin good too. I also have scoliosis :( I never had anything done about it, and my shoulders are kinda lopsided. Never something i worried about though. Keep up the hard work!

GhettoSmurf
06-05-2003, 04:51 AM
definately some noticable progress steveo! keep up the good work!

steveo
06-05-2003, 12:53 PM
Thanks guys.
I never really worried about my scoliosis either.
That was untill I broke my back and later slipped two disc.
I guess I'm not as healthy as I would like to be.
My therapist tells me that my back is hyper mobile.
That's why I bent down put my palm on the ground without bending my knees.
I don't about it when I lift I just go at it hard. I just can't do heavy squats and , dead lifts

steveo
06-05-2003, 12:57 PM
Today:

BIG mistake.
I was di legs today with shoulder because I missed a day yesterday, by the time I finished legs I was so tired my shoulder work out sucked. Never again. There is a reason I do legs by themselves.

Legs:
Legs Press(heavy!!)
Hack Squats
Leg lifts
Leg curls
Isolated leg curls

Shoulders
Hammer strengt shoulder press
DB military press
Lateral DB raises
Bend over raises

I was tired and I was pist.

I'll have a beeter workoout tomorrow.

steveo
06-05-2003, 12:59 PM
I'll post weight after I get confident on my strenght again.
I'm goinf to go see a different doctor fro my bicept. it still hurts and my current doctor isn't really helping, he just keeps injecting my some purple crap.

Tank23
06-06-2003, 07:48 AM
hey steveo, looking good man. Keep it up!

:spam:

steveo
06-06-2003, 11:39 AM
Thanks Tank.

Today:
Back:
Pull Downs
T-Bar
Rolls

Chest:
Db Incline Press (heavy:) )
Flies
Hammer Strenght incline
Cross Cables

Tris:
Pull Downs
Single Reverse Grip
Cable French Press with Rope

I had a good work out I did a bit too much. I was tired after.
I rest the weekend.
I'm goint to San Diego for the weekend for my girls bithday. So diet is cheat all weekend. And the only work out will be cardio :hump:

steveo
06-06-2003, 11:47 AM
This is a shot of San Diego from our last trip there. This was the view from our Hotel room.

steveo
06-07-2003, 08:20 AM
Okay, today I slept about 5.5 hours. I thought I would get to sleep in a bit at least to 8am but we hired some guys o build a patio in the back yard and they showed up at 6am and they started with the saws an hammering so I had to get up. I'm going to San Diego for the weekend it my girls birthday. I plan to eat like apig all weekend that means, In and Out burgers, Red Lobster, Philipie's Pizza(awesome pizza, best in San Diego), Cheese Cake, Karl Strauss Amber Lager Beer and anyhing that may cross my way.
So I'm off to have a great weekend with my girl. See you Monday.

steveo
06-09-2003, 01:05 PM
Okay. I'm back from SD.
This sux Junior Seau went to the Dophines.

Bicepts, forearms and traps.

Bicept:
DB Curls
Cable curls
EZ Bar curls( Heavy!)
Preacher DB Curks

Forearms:
Reverse behind back wrist curls
BB wrist curls
Palms downs curls

Traps
Cable straight up Lateral raise
Shrugs on deadlift machine

Good work out. My bicept hust with the DB curls but not with other stuff I curled about 90lbs on the Ez Bar and it didn't hurt at all I just hope I'm not making worst some how.

steveo
06-10-2003, 01:12 PM
Today:

Hamstrings and Quads

Leg Press (went up to 14 plates)
Hack Squats
Leg lifts
Leg curls

I was lifting heavy to day and my legs were blown afterwards.
My legs measured 25.5" today this is awesome they started of at 22" my calves are still lagging behind at 15". They are bring my legs down, but I still busting them. I didn't do them to day becasue I was way to tired so I'll do them on thursday. I want to rest tomorrow but I really want to do chest. I'll see how I feel tomorrow.

RG570
06-10-2003, 01:19 PM
hey steveo, wow you legs really have gotten pretty big! i cant wait until my legs are over 25", just got a bit over an inch left. Im also way too tired to do calfs after legs, i usually try to do them before chest. They never grew when i didnt hit them when i was fresh.

WillKuenzel
06-10-2003, 01:26 PM
Hell I gave them their own day and I've noticed some better results. If you think they are lagging toss them in on their own day. I normally do them on my rest day. They don't take that long and even though you bust your ass hitting them you don't feel quite as bad, like a really heavy lifting session.

steveo
06-10-2003, 04:49 PM
How do you do a calve day.
I was thinking of doing some cardio like Stair master to get them working and then do how many sets. I usually do about 6-8 twice a weeks.

RG: Inever thought that I would get my legs big but now it seems that they might be bigger than my upper body.

steveo
06-10-2003, 04:54 PM
Neck: 17"
Chest:43"
Bicept: 16"
Forearms 12.25"
Waist:34"
Legs:25.25"
Calves:15"

5'8"
172lbs
about between 13-14%BF

RG570
06-10-2003, 04:57 PM
how tall are you man?

steveo
06-10-2003, 05:16 PM
oh yeah I forgot that I'm 5'8".

Saint Patrick
06-11-2003, 02:44 AM
coming along nicely man. keep it up.

steveo
06-11-2003, 08:54 AM
Hey thanx, St. Patty.
You are lookig great yourself. So how does it feel to be able to see your abs?

Damn today I planned to do so cardio and calves, but my legs are killing me. I really busted the crap out them yesterday and now I can't feel them and I don't want to think about how I'm going to feel tomorrow morning. I guess I'll rest today and eat. I will do chest and tricept tomorrow. I might start off with some calves and cardio. Hopefully my legs wont be so bad.

Tomorrow I will start noting my weight lifted. I want to be able to record my progress injured and all.

steveo
06-12-2003, 10:47 AM
Okay I think I chanked my neck, it hurt.

Chest:
Db Press
45lbsx 12 (warm up)
60x12
70x10
80x10
90x5

Db Flies
25lbsx12(warmp Up)
This is where I tweeked my neck I'm not sure how but it hurts, so I stopped the flies

Hammer strenght
2plates(45lbs each)x 12 warm up
4x10
6x8
4x12

X-Cable Flies
40x12 warm up
45x12
60x10
70x7

Tricept

Cable Pull Down
100x20 warm up
120x16
140x16
165x16
175x15

reverse onehand pull down
40x10
45x15
55x15
65x10

Cable skull crushers (I use this since I can't do real skull because of my lame ass arm)
65x12
85x12
100x10
120x8

It was good overall but the intensity lacked because of my neck. That sucks.

steveo
06-12-2003, 11:05 AM
I 'm taking accutane right now so my joints hurt a lot. Plus the doctor tells me not lift heavy beacue of the medicine making my joints weak and I'm prone to injury right now. This suck a lot of brown ass. This may explain the pain in my bicept. I just saw him last week and he double my dose for the last two months of medication. This suckx as well, because if I thought my joints were weak now they are going to get worse. This may explain why I may have hurt my neck today. I really hate this medication. I planned on competing in November but I have been thrown way of course with all the injuries that maybe related to the medication that I don't have enought time to put on good size before I have to start cutting in august. I guess I can wait for the next one in may next year. I won't stop taking the medication because I really need to clear up my chest and back if I plan to compete.

This is stupid and I hate it. I want to lift heavy and I want to be intense.

steveo
06-13-2003, 03:54 PM
Today was Shoulders and Calves

Calves

Standing Calve Raises
(on an air pressure machine. Another reason fitness clubs suck)
240lbs of pressure x16
320x17
400x12

seated calve push downs (air pressure again)
200x20
260x15
300x16
240x25

seated calve raise
90x25
125x20
150x15
125x25

Shoulders:
BB military press
135x12
185x10
205x5
135x20

DB Military press
55x10
65x8
70x5

Lateral raise
25x12
35x8
40x5

Seated DB 45 degree lateral raise.
20x15
20x10
25x12
30x8

45lb plate lateral
x15 5second pause
x12 3secound pause
x10 1second pause

It was good work out. My neck still hurts so I had to use light weight. Plus the stupid medication. My arm felt good it didn't hurt except for the Db press. I did calves first so when I was doing the Military press my legs starte4d shaking really badso I had to position myself with my heals. My next time I will do them last, but I just didn't want to be too tired after shoulders that I couldn't do them.

I ran out of protein and I need to watch my money a bit so I won't be able to buy some more for a few day until my check clear and then I'll now how much money I have left.

steveo
06-16-2003, 12:45 PM
Alright, I took the weekend of and rested plus I had to take another test on Saturday for my teaching credentials.

Today
Bicept and Forearms

DB Curl:
25x12
35x10
40x10
45x8

EZ Bar(weight with out weight of bar, not sure how much it weights 10 or 15lbs)
20x15
40x12
60x10
80x8
40x 21's

Hammer Strength
45x12
70x10
70x8
45x10

Forearms:
behind the back wrist curls
100x25
120x15
140x15
150x12

Wrist curls:
100x15
120x15
140x12
150x8

I had good work, but the hammer strenght made my bicept hurt. so I went light on it and i couldn't mush more bicept after that.

Saint Patrick
06-17-2003, 01:22 AM
Originally posted by steveo
Hey thanx, St. Patty.
You are lookig great yourself. So how does it feel to be able to see your abs?


It's a DAMN GOOD feeling. It's gonna be a shame to see them disappear when I bulk again. oh well, es vida.

steveo
06-17-2003, 02:14 PM
Yup St Patty Haci es la vida.
I lost mine a while back and I wish I had the drive to get it back again. Maybe once I ca lift heavy I will get motivated.

steveo
06-17-2003, 02:20 PM
Today sucked so far.
My diet sucked yesterday so I woke up today flat as a board and smooth.

I did Quads and hams

Leg press( 45lbs plates)
2platesx12
6x12
8x10
12x8
6x20

hack squat (no rest between reps. up and down)
2platesx12
4x6

leg lifts
150lbsx15
200x12
250x9

leg curls
50lbsx12
80x10
100x8

that was it I felt like I was going to puke when I finished. Today sucked . I have no food. I'm going to go to Cotsco and buy some steaks and I live of that and rice until pay day. I really need some pretein power and yesterday bad. I still feel light headed and I got home about 10 minutes ago. I guess I should go eat something now, since I have no protein power or milk.

Delphi
06-17-2003, 07:57 PM
:spam: it is.

steveo
06-18-2003, 01:30 PM
Delphi? Cool

today I did chest and tri

Db Press:
55x12
65x12
90x8
75x13

Incline Hammer strenght( Plates=45lbs)
2platesx15
4x12
6x6
drop set 6, 4.5, 4, 2, 1 Wow!

cable flies:
50x12
70xx8
100x4
60x12

Cable skulls:
60x12
100x10
130x8
80x15

cable pull downs
100x20
120x15
140x12
150x10

one handed reverse pulldown
35x15
45x12
55x10
60x8


Work out was okay. My back was hurting a bit so that kinda stung my intensity.

Diet yesterday sucked again.
I'm going to Wal-mart and buy some cheap as protein because I need some bad.

steveo
06-19-2003, 01:45 PM
Calves and Shoulders:
Standing Calve Raises
225x15
275x12
315x10
225x20

Seated Calve Push:
250x18
270x12
250x16

Calves on the Leg Press
2platesx20
4x20
6x15
6.25x12

BB Military Press
135x12
225x6
205x4
185x8
155x12

Hammer Strength Hammer Strenght
2platesx15
4x12
6x8
Lateral Dumbell Raise
15x12 bent over raise 15x12
25x10-25x10
30x10-25x10
35x7 standing Arnold Press 35x8
40x5- 40x8

Cable Single Lateral Raises
30x20
30x18
40x6

Good workout. I had to hurry and get to the court house so that I could pay my speeding ticket.

Diet was pretty good yesterday. I woke up today feeling good.

steveo
06-20-2003, 09:59 AM
Trap and Back

Cable Pull Down
65x15
95x12
135x10
165x8

T-Bar
65x15
95x12

Hammer strength Pull Down
2 platesx12
4platesx10
2.5 platesx12

Hammer strengh Row machine
4platesx 15
6platesx8
4x12

BB shrugs
135x10
185x8
185x10
138x12

DB shrugs
75x10
90x10

BB Lateral trap lift
95lbsx10
115x8

I tried to do BB rows but my arm hurt way too much. I had a good work out. it wasnice and quick.
Diet was good yesterday.

Coke
06-22-2003, 10:42 AM
Hey, keep it up mane. You sure do a lot and seem to work out everyday :thumbup:

steveo
06-22-2003, 10:56 AM
Thanx main'
I don't work out everyday even though I wouldn't mind. I use to work out 2days on 1 off 2on 2 off. Pretty much Mon., Tues., Thurs, Frir. Now I'm ususally working out Mon.-FRi and the weekends off. or I might take a day of in between and work out on Saturday, but I like having two days off in a role to recover.

steveo
06-23-2003, 05:18 PM
Okay. well I didn't work out today. I was suppose to, but I woke up early to work and I slept late last night. My back hurs like mofo' as well, but then again it always hurt. I plan to cut for about 2.5 weeks. I don't plan to loose a lot, but just a bit. I'm going to San Diego with my girl and when we stay at this hotel she always likes to go to the pool, so I want to look a tad bit leaner. I cut down fairly fast. I cu for a week last time and my pant fit me huge so I figure 2.5 weeks should be fine.

steveo
06-24-2003, 01:36 PM
bicept and forearms
DB Curls
25x12
30x12
35x10
40x10
45x10

EZ Bar Curls
65x12
65x10
110x2
85x10
65x21's

Cable single preacher curls
40x12
50x12
65x8
50x10

EZ Preacher Curls
65x12
6510

Forearms
behind wrist curls
120x15
150x15
130x12

BB wrist curls
110x12
155x8
135x12

Cable reverse wrist curls
90x12
110x15
150x18!

Cardio: StairMaster 30 min

I had a good work out my forearms were burning afterwards I really got the pumped. I almost messed up on my form on the last set. That would have messed up my back more than it alread is.

Diet yesterday was okay I need to eat a little more.

steveo
06-26-2003, 05:59 PM
Today: Work out #1
Chest and Tri

Db Press
55x12
65x12
75x10
60x15

Hammer Incline
2platesx15
4x12
4x12
2x20

Cable Cross over
55x12
60x10
60x8
55x10

(Pullies wait level raised tp eye level):
50x12
55x10
55x10

DB tri extention and over head
20x10x10x10
25x10x10x10
30x10x8x8

Pull Downs(Curling shield a'la Arnold)
100x12
120x12
150x10
150x8

One handed pull downs with shield
20x12
30x10
35x10

Man that shield thingy really worked it made a lot harder and it really focused on the tri. I couldn't nearly as many as before. Will use it again.

steveo
06-26-2003, 06:03 PM
Work out #2 same day as number #1 6-7 hours a part.
legs( Quads and Hams)

Hack Squats:
2platex10
2x10
2.5x10
2.5x8

Leg Press
6platesx15
8x12
10x10
10x8

Leg Extenstions
150x12
200x10
250x9

Leg Curls:
60x15
70x10
80x10
90x7

Satnding leg curls
35lbsx12
35x12
35x10

On both work out I tried not lift heavy since my back was hurting a bit I focused a lot of form. had a good workout on both ones now I have to go eat.

steveo
06-27-2003, 12:42 PM
Today:
Calves and Shoulders
I didn't write down my work out today so I'll just record what I did.

Shoulders:
Military Press (5sets)
Db Press (1set)
bent over lateral raises (3sets)
HS press(3reps)
lateral press(2sets)

Calves
Seated Calve Raise (4sets)
Calves on Leg Press(5sets)
Standing BB Calve raise(1set)(a no,no for my back)
Seated Calve push(4sets)

I felt good. I'm looking a bit flat, but I kinda look big with not a lot of cuts.
While I was working out I had this lady and her daughter staring at me. They both looked pretty nice, I didn't mind.

Diet: I need to eat more.

rookiebldr
06-28-2003, 09:49 AM
Originally posted by steveo
Today:
I felt good. I'm looking a bit flat, but I kinda look big with not a lot of cuts.
While I was working out I had this lady and her daughter staring at me. They both looked pretty nice, I didn't mind.


This is always a good sign. Keep up the great progress.

:spam:

steveo
06-28-2003, 11:34 AM
It's a very good sign!
Thanks rookie. I'm working really hard.

Today
Back and Traps

Back
Lat Pull down
60x15
105x12
135x10
165x11
185x10

H.S. Pull Down
2platesx10
4x10

HS Rolls
2platesx15
4x12
6x10
6x8

Pull up
BWx15

T-Bar
1platex15
2x10
2.5x8

Db Roll 45degree
55x12
65x10
70x10

Lats
Bar Raise
110x15
135x10
150x10

Shrugs on lung machine
2platesx15
4x12
6x12
6.5x10

Cardio:
20min Stair Master + 10min bike= 30 minute Cardio


I had a good work out. Had some nice pumps.
I saw this guy doing Cross Cable Flies, but he was doing it with his feet parallel to each other and he leaned forward to pull. It made my back hurt looking at him. I wanted to tell to step forward to balance himself out, but I didn't I wasn't going to one of those guys.
This same guys probably thinks I use AS, becasue once this guy came up to me and asked questions about his future cycle and helped him out a bit and he was near by listening so with the advise that I had to give he probably thinks I use it, because I catch him staring at him a lot. I'm always the guy that peopek ask advice for trainning, diet, supplements and AS.

Diet yesterday was near perfect:
1: protein+ banana + Xenadrine= pre workout
2:Protein+flax+ ALA
3:5 eggs(2yolks)+ cup of cream of wheat
4:Protein+Skim Milk+Strawberries+ Banana
5:Steak+ 2slices of WW bread+ apple
6:Protein+milk
7:4 carne asada(steak) tacos on corn tortilla
8:milk+protein+ALA

steveo
06-28-2003, 11:35 AM
Yeah I know I need to eat more real food, but I was out and about a lot yesterday.

steveo
07-01-2003, 06:58 PM
Today I had two workouts again. I worked out first thing in the morning and I got out work early so I decided to lift again.

Morning I did
Biceps and forearm.

I lost the notes but it was the basic thing I do all the time. my arm hurt and bit so that slowed me a bit.

Afternoon I did
Chest and tri.
Again I did the same routine but I did extra reps and some heavier set. it It felt awesome, My chest swelled up like a ballons. I did Incline Db Press and for the first time in my life I loved the way my legs looked when I lifted. They were thick and I had spit and a huge ball on my knee cap. I saw an old friend from High School and he did recognize me. He told me that I was huge that was awesome. I never go the gym in the afternoon so I did know many faces. I love chst day I couldn't help it but to work out again today.

Okay I need to go eat now.

steveo
07-02-2003, 12:22 PM
I was going to work out today, but I was still hurting from those two work outs yesterday. So I just did some cardio
30 minutes Stair Master
100 sit ups
and 4 sets on the back machine.

I was feeling good about the cardio nice burn.

I go eat now.

steveo
07-15-2003, 12:07 AM
Back
Pull downs
90x10
120x12
150x12
185x10

T-Bar
45x10
90x12
90x12

HS rows
90x12
180x10
180x10

shoulders:

DB military press
55x12
55x12
65x10

HS shoulder press
90x12
90x12
180x10
180x

Bent over raises
20x15
25x12
25x10
30x8

good

JD77
07-15-2003, 03:28 AM
:spam: I just read your journal for the first time. Looks like you've made some good progress. Keep up the good work!

Coke
07-15-2003, 12:45 PM
Back and shoulder day looks good man!

steveo
07-15-2003, 05:39 PM
Thanx guys that means a lot.
I wasn't able to workout today. I went out of town to get some ring and pinion installed on my truck so it took them all day I was stuck in that twon the whole time. I went with as buddy of mine and he took a pair of motorized scooter and spent most of the day crusin' on them. It was a lot of fun. I must have sweated about a gallon. It was about 110 degrees out side and it gets hotter around here. I got my truck back and it runs great.

steveo
07-23-2003, 12:53 AM
Man,
I get lazy . I have been lifting, but I get too lazy to log it down. I wish there were an easier way.

Coke
07-23-2003, 06:19 AM
I guess its even cool about not logging everything - so long as you are getting in the training and staying in some type of groove man...;)

But soon enough I want to see too mang! lol :D

steveo
07-24-2003, 02:40 PM
Today: Calves and chest
Calves:
Air Pressured Calve Push Downs:
250x15 300x15 350x10

Standing Calve Raises:
300x12 350x10 375x10

Seated Calve Raises
2platesx20 2.5x15 3x15

Chest:
Incline BB bench press:
135x12 185x12 135x10

Incline Db Press:
60x10 70x12 90x5 70x12

Db Inclien Flies:
60x8 snap in back

Cable flies(low to high)
60x15
65x12
80x12
70x10

Cable flies(high to low)
70x12
80x12

Dips:
15/15/12

Good workout

This was the first time I did bench in a few months becasue I was recovering from tentinites. It felt good. There was some poping and snapping but I guess I was breaking in.

RuLess
07-24-2003, 02:46 PM
nice work out, u got ne progess pics bro?

WillKuenzel
07-24-2003, 02:47 PM
Calves:
Air Pressured Calve Push Downs:
250x15 300x15 350x10What's this thing? Sounds cool!

steveo
07-24-2003, 07:09 PM
Originally posted by HomeYield
What's this thing? Sounds cool!


I'm not sure if it's good or evil. My gym has several machines that run off air compressors and pressure. I guess like a suspension schock. I use them becasue they don't have much calve machines.
It gets the job done.

My town is getting 24hr fitness in a few months. I'm pretty pumped about that. My gym suck ass. It's small and too many people go there.

Coke
07-25-2003, 06:16 AM
Cool sessions mang, lol...

I hear you on the gym tip, that will help much to bring you up when they open dude :)

steveo
07-25-2003, 12:49 PM
LEG DAY!!!!!! :eek:


Leg Press:
2platesx25
4x15
6x10
8x10
10x8
10+70lbsx5

SLDL
135x12
135x10
185x12

Leg Lifts
150x12
200x10
200x10
150x15

Leg Curls
50x15
70x12
100x10
80x8

Shrugs:
60x15
70x15
80x12
90x10
80x11

Goood workout. Not more DL for me I wasn't suppose to be doing to beging with but I was tempted.

steveo
07-28-2003, 12:33 PM
Today:
Back and Shoulders:

Back:
Close grip Lat PullDowns:
85x12;105x12;135x10;185x3

Cable Rows:
105x10;115x8;135x8;150x6; 195x2

T-Bar:
110x15;110x15

Wide Grip Lat Pull Downs:
135x10;155x6;95x25

Db Rolls
60x12;65x12;70x10

Shoulders:
DB Press
55x12;65x12;70x10;75x10

DB Side Lat Raises(Alternating left and then right and then both)
20x20;20x20;20x20;25x15;20x20

Shoulder fly machine:
rear
105x12;135x8
front
105x12;135x10;155x8

Good workout i was a bit rushed. I need to get to Ford so that they can take a look at my truck. My damn Universal Joint went out on it and I have a lot of noise coming out of it.

Coke
08-14-2003, 11:01 AM
:spam:

AdamGberg
08-15-2003, 09:13 AM
:spam:

<--unoriginal

steveo
08-25-2003, 02:17 AM
Crap. I haven't keeping track of anything. I was thinking of starting all over with a new journal. keeping track of my next competition. If I decide to compete I think I will do that.