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bradley
11-24-2002, 06:04 PM
Well I have been hanging around on the boards for a few months and decided to give a go at keeping a journal. Hopefully this will help in my workouts and I am open for any advice. I am going to try and keep up with my sets/reps and diet. I am still working on getting a new routine down and I have been trying different ones to see if I can find one I like. Right now I am thinking about doing un upper body/lower body split.

I am 6'4 208 lbs. and not sure about the bf%. I am trying to eat a little below maintenance because I feel I need to shed a few pounds before trying to put on any more mass. I started this about 3 weeks ago at a bw of 215.

11/24/02

dumb bench:
1x12 (60)
2x10 (70)
3x5 (80)

dumb incline
1x10 (60)
2x6 (65)

dumb fly
1x12 (45)
2x8 (50)

shoulder press
(hammer strength)
1x7 (140)
2x5 (150)

lateral raise
1x12 (15)
2x12 (20)
3x10 (25)

cable row
1x12 (140)
2x10 (160)
3x6 (180)

dumb row.
1x12 (80)
2x6 (90)

rear delt machine
1x12 (80)
2x9 (90)

My diet usually looks something like this:

Meal 1 (pre-workout)
2 scoops whey in water
2 pieces ww toast

post-workout
1 scoop whey
3/4 cup of weight gainer
(comes out to about 23g prot/80 carbs/2g fat)

Meal 2
12 egg whites
2 yolks
1/2 cup oats
3 fish oil caps

Meal 3
4 oz turkey or can of tuna
1 piece ww toast
green beans
5 fish oil caps

Meal 4
8 oz ground beef (8% fat)
1/2 cup oats
canned tomatoes (no salt added)
2 fish oil caps

Meal 5
1 cup brown rice
protien bar

Meal 6
10 oz chicken
salad
steamed veggies

Please feel free to add criticism or advice.

PowerManDL
11-24-2002, 06:20 PM
Where do you lift at bradley? I'm at the Powerhouse down in Pelham, right off 119.

Franjipani
11-24-2002, 07:46 PM
Great job starting a new journal:thumbup:

bradley
11-25-2002, 03:46 AM
Originally posted by PowerManDL
Where do you lift at bradley? I'm at the Powerhouse down in Pelham, right off 119.

I live in Cullman actually and I lift here at a local gym, called Sportsfit.

bradley
11-25-2002, 04:10 AM
Originally posted by Franjipani
Great job starting a new journal:thumbup:

Thanks, hopefully I will keep it up to date. Never been good at keeping a journal but I am on the boards all the time so that should make it easier.

bradley
11-25-2002, 05:17 PM
11/25/02

Leg Press
1x 12 (260)*
2x12 (350)*
3x12 (530)
4x5 (620)
5x9 (580)
*warm up sets

Smith Squats
1x10 (180)
2x7 (200)
3x12 (160)

leg extensions
1x10 (18)
2x10 (17)
3x10 (16)
4x10 (15)

leg curl
1x12 (8)
2x12 (9)
3x7 (10)
4x7 (10)
5x6 (10)

seated calf raise
1x15 (100)
2x10 (135)
3x7 (145)

I have been performing smith squats ever since I had surgery on my left knee. The regular back squat seems to aggravate it.

Diet has gone as scheduled so far. Got about 6.5 hours sleep last night but took a nap after training this morning for about an hour.

bradley
11-26-2002, 05:20 PM
11/26/02

Went into the gym and did some cardio this morning on an empty stomach. Ended up doing 35 minutes on the ellipticle trainer and then 25 minutes on the treadmill and at light/moderate intensity. Looking forward to having a good workout tomorrow morning. Tomorrow I am planning on doing chest/shoulders/tris.

Until then.

bradley
11-28-2002, 09:34 AM
11/27/02

Well today was push day.

dumb. bench
1x12 (50)
2x6 (80)
3x6 (80)
4x2 (90)

dumb. incline bench
1x12 (60)
2x 8 (65)
3x4 (70)

dumb. flyes
1x11 (50)
2x6 (55)

shoulder press
(machine)
1x9 (9)
2x7 (10)

lateral raises
1x12 (20)
2x12 (25)
3x8 (30)

skulls
1x12 (70)
2x8 (80)

Diet went as planned yesterday and looking forward to a pull day on Friday. Going to be taking it easy Thursday which is not a bad thing. Until then.

Silverback
11-28-2002, 01:02 PM
Sup man, glad to see you've started your journal, youve got some good strength which i was unaware of and your diet is neat which i was aware of!:)

Just a Q though you did the same workout in the space of 3 days, recouperation is vital in this game ma boy, if your doing something different then granted but if not could you explain to me the reasoning behind it?

Keep that strength up man:)
B-R

bradley
11-28-2002, 05:33 PM
Originally posted by Big-Ron

Just a Q though you did the same workout in the space of 3 days, recouperation is vital in this game ma boy, if your doing something different then granted but if not could you explain to me the reasoning behind it?


Yeah you are right I did more of an upper body workout Sunday and then came back wednesday and did a push workout. I was playing with the idea of doing an upper body lower body split performing each workout twice a week. One of the days being higher volume lower weight and the second workout of the week being lower volume higher weight. As you said this is probably not enough rest between workouts so I think I am going to stay with a push/pull/legs splt and maybe do a brief arm workout on the 4th training day. Any recommendations are appreciated. Tomorrow is back day which means deadlifts, which are my favorite exercise. Thanks for the post B-R and look forward to some more advice.

PowerManDL
11-28-2002, 06:12 PM
Bradley.....your original suggestion of upper/lower twice a week is what I do. It works just fine if you want to keep with it.

I see no problem with what you're doing.

Silverback
11-29-2002, 01:45 AM
High/Low Volume would be okay but for the body to effectively supercompensate then you would need longer rest periods between workouts. Though a low volume day has been said to actually help supercompensation work.

cheers for the explanation.

B-R

bradley
11-29-2002, 05:15 PM
11/29/02

Well today was a pull day. All in all I think it went well

Deadlift
1x12 (135)
2x12 (225)
3x5 (315)
4x1 (405)
5x12 (225)

BB Rows
1x12 (155)
2x8 (175)

T-Rows
1x12 (100)
2x8 (125)
3x5 (135)

One Arm Dumb. Rows
1x10 (90)
2x5 (100)

machine pullovers
1x10 (11)
2x6 (12)

incline curls
1x12 (25)
2x6 (30)

preacher curls
1x6 (70)

My biceps got a good workout from performing the back exercises but still did a few isolation exercises for the biceps. Diet has gone as planned and I was pretty happy overall with the workout today. Thanks for the input Powerman and Big Ron. I think I am going to do a lighter upperbody workout on Sunday. I will keep you posted.

Silverback
11-29-2002, 05:19 PM
Sweet 405 dead man, super strength shown there, whats your PR?

Your BB rows are also minted, keep up the good work, your strength is definately a strong point, keep working at it bradly.

B-R:)

bradley
11-29-2002, 05:23 PM
Originally posted by Big-Ron
Sweet 405 dead man, super strength shown there, whats your PR?

Your BB rows are also minted, keep up the good work, your strength is definately a strong point, keep working at it bradly.

B-R:)

Thanks for the kind words. My PB in DL is 415x1 and I am have never tried for a 1 RM with BB rows.

bradley
11-30-2002, 05:21 PM
11/30/02

Well no lifting today but I did get a bored so I went in a did some cardio. Diet has gone as planned, and I figure I am getting in around 3000 kcals which should be sufficient for a slow weight loss. I have been going down about a pound a week so hopefully everything will stay on track. Planning on watching a little football tonight and take it easy.

Silverback
11-30-2002, 07:06 PM
Originally posted by bradley
11/30/02

Well no lifting today but I did get a bored so I went in a did some cardio. Diet has gone as planned, and I figure I am getting in around 3000 kcals which should be sufficient for a slow weight loss. I have been going down about a pound a week so hopefully everything will stay on track. Planning on watching a little football tonight and take it easy.

you lucky boy, i bulk on what you cut! so you can imagine what my cuts must be like. Which football team do you support? i usually follow the Steelers, aint seen them for a bit though, due to the fact that they show it late night on Sky whereas it used to be on in the day time.

B-R

bradley
12-01-2002, 09:40 AM
Originally posted by Big-Ron


you lucky boy, i bulk on what you cut! so you can imagine what my cuts must be like. Which football team do you support? i usually follow the Steelers, aint seen them for a bit though, due to the fact that they show it late night on Sky whereas it used to be on in the day time.

B-R

I really like the Atlanta Falcons and New Orleans Saints, I guess the main reason I support them is because they are the closest teams to my hometown. College football is my favorite to watch and my favorite team is Auburn by far. Do you get to watch much college football?

Read your post about the fight at the bar. Seems that happens at every bar at some point in the night. Just remember to watch your back and keep an eye out for flying beer bottles:eek:

Silverback
12-01-2002, 11:15 AM
lol, flying beer bottles their the worst. The NFL is my fave but the college football isn't shown in the uk, although we have done some research into it at uni. Some of the sides are mega business, with staduims of 10,000+ at college level, in the uk college sport is much, much, much more toned down (shame really)

later bradly, keep us updated with all events in training, and good luck.

B-R

bradley
12-01-2002, 12:33 PM
Big Ron-
Yeah I usually go to a lot of the Auburn games and usually the attendance is somewhere around 80,000+. Big business and big fun here in the south.

bradley
12-02-2002, 05:28 PM
12/1/02

This was an upper body day and none of the sets were taken to failure. Tried to concentrate on slow controlled movements and get a good feel for each exercise.

BB bench
1X12 (135)
2x11 (145)
3x7 (155)

BB Incline
1x10 (135)
2x8 (145)

dumb. flyes
1x12 (40)
2x12 (40)

Shoulder press
(hammer strength)
1x12 (90)
2x12 (100)

lateral raise dumb.
1x12 (20)
2x12 (20)

cable row
1x12 (130)
2x12 (140)

pulldowns
(close gip)
1x12 (130)
2x12 (140)

rear delt machine
1x12 (70)
2x12 (70)

tri pushdown
1x12 (110)
2x12 (120)

alternating dumb. curl
1x12 (25)
2x12 (25)

bradley
12-02-2002, 05:34 PM
12/2/02

Lower Body

Leg Press *first 2 sets were warm up
1x12 (260)
2x12 (350)
3x12 (530)
4x3 (620)
5x2(620)x8(530)x10(440)--drop set with 20 reps total

smith squats
1x12 (160)
2x8 (200)
3x2(210)x10(160)--drop set

leg extensions
1x8(20)--stack
2x6(20)
3x10 (16)
4x10 (16)

lying leg curl
1x12 (8)
2x11 (9)
3x7 (10)
4x6 (10)

seated calf raise
1x15 (100)
2x10 (145)
3x15 (100)
4x15 (100)

All in all a decent workout. Took about an hour to complete, and diet has gone as scheduled so far.

GonePostal
12-04-2002, 02:10 PM
OOooo. Some nice leg strength there =). Keep up the good work.

fuzz
12-04-2002, 02:24 PM
Originally posted by bradley
[B]12/2/02
smith squats
1x12 (160)
2x8 (200)
3x2(210)x10(160)--drop set


Just outta curiousity, how come you do smith squats instead of normal ones?

bradley
12-04-2002, 02:41 PM
Ever since I had knee surgery about a year ago I have been doing smith squats. I can still do the normal ones, but the next day my knee feels a lot more stiff than with the smith squats. I guess I am just paranoid about re-injuring it again.

bradley
12-04-2002, 02:42 PM
Originally posted by GonePostal
OOooo. Some nice leg strength there =). Keep up the good work.

Thanks for the kind words, always looking forward to putting more weight on there.

bradley
12-04-2002, 05:19 PM
12/4/02

dumb bench
1x12 (50)
2x12 (60)
first two sets--warm up
3x6 (80)
4x5 (80)
5x7 (70)

dumb. incline
1x11 (60)
2x7 (65)
3x6 (65)

dumb. flyes
1x6 (55)
2x9 (50)
3x8 (50)

skulls
1x12 (75)
2x8 (80)
3x5 (80)

tricep pushdowns
1x12 (110)
2x12 (135)
3x12 (135)

Nothing outstanding with this workout. I think I am going to go with a new split:

Mon-Legs
Tues-rest
Wed-chest/tri
Thur-Rest
Fri-Back/Bis
Sat-Rest
Sun-Shoulders

Any opinions?

Diet looked something like this

Meal 1 (pre-workout)
40g whey in water
2 slices ww bread

Post-workout
20g whey along with 60g carbs (from weight gainer powder)

Meal 2
10 egg whites
2 whole eggs
1/2 cup oats
3 fish oil caps

Meal 3
4oz. turkey breast
1 piece ww bread
green beans
5 fish oil caps

Meal 4
10oz ground beef (96% lean)
canned tomatoes (no salt added)
2 fish oil caps

Meal 5
1 cup brown rice
protien bar

Meal 6
10 oz chicken
veggies and a salad

GonePostal
12-04-2002, 05:30 PM
There is soemthing fishy about that Diet.... =) hehe

bradley
12-04-2002, 05:40 PM
Originally posted by GonePostal
There is soemthing fishy about that Diet.... =) hehe

Yeah I use the fish caps. Can't stomach the straight oil.;)

Silverback
12-05-2002, 09:07 AM
Good workout Bradly the strength looked all in check to me. The new routine youve got set up looks fine to me, as it has plenty of rest periods and nothing conflicting i.e. overtraining bp's.

Diet also looks spot on, you seem to have got a good grasp and in time your structure will tell, no doubt.

B-R

bradley
12-05-2002, 02:53 PM
Thanks B-R. No workout, but I did do a little cardio. I am looking forward to back tomorrow which is one of my favorite bodyparts to train. I really like doing deadlifts. There is just something about picking up heavy things.:D

bradley
12-06-2002, 06:32 AM
12/6/02

Deadlift
1x12 (135)
2x12 (225)
3x6 (315)
4x1 (425)--PB:)
5x3(315)x3(225)--drop set

BB rows
1x12 (135)
2x6 (175)
3x8 (175)

T-rows
1x12 (110)
2x9 (125)
3x5 (135)

one arm dumb. rows
1x6 (100)
2x4(100)x8(60)--drop set

machine pullovers
1x12 (11)
2x8 (12)

alternating dumb. curls
1x12 (30)
2x5 (35)

bb curls
1x8 (65)

Felt good during the workout but my biceps were tired after all the back work. May need to move biceps to another day so I am able to train them with more intensity. Any opinions or is this ok since biceps get a lot of work performing back exercises?

Silverback
12-06-2002, 01:23 PM
Good question bradly i was wanting to know the same thing, but have yet to ask, (will do tonight). My feelings are that biceps ought to be separate from back, just mo though.

Great new PR on the deadlift gotta luv ur work!, my deadlift sucks weight wise, but i have tidy glutes and hams, so what im doing must be on the right track:)

PS would you like to know anything about AAS? i can get you some good info if you like, there is also diet info included.

B-R

bradley
12-06-2002, 02:41 PM
Originally posted by Big-Ron
PS would you like to know anything about AAS? i can get you some good info if you like, there is also diet info included.

B-R

Yeah sure send it over. Always good to have something interesting to read.

Just keep working on your DL's and they will start to move up fast, especially if you just started performing the exercise. Wasn't quite sure I was going to be able to lock out 425 though. I think that was about all I had in me especially doing a set before trying.

Silverback
12-06-2002, 02:47 PM
aight marra,

ive been a bit on and off deads, so consistency hasn't really been on my side. I do like doing them however, but the back has an old soccer injury, so im a bit resticted.

Ill get the AAS stuff sent tonight :)

bradley
12-06-2002, 02:55 PM
Thanks B-R

Silverback
12-07-2002, 05:24 AM
no probs you should have it by now :) all 98 pages of it!

bradley
12-08-2002, 06:12 PM
12/8/02

dumb shoulder press
1x12 (35)
2x10 (50)
3x7 (55)

HS shoulder press
1x10 (140)
2x6 (160)

HS Behind the neck press
1x12 (110)
2x8 (130)
3x5 (150)

dumb. lateral raise
1x12 (25)
2x12 (25)
3x6 (30)

machine lateral raise
1x12 (100)

rear delt machine
4x12 (70)

close grip bench
1x12 (135)
2x6 (155)
3x6 (155)

tricep pushdown
1x12 (120)
2x12 (130)
3x12 (140)

Rode the ellipticle trainer for 30 minutes after workout.

Diet looks like this so far today

Meal 1
10 egg whites
2whole eggs
1/4 cup oats
1 TBSP natty pb
(455 cals)

Meal 2
8oz lean ground beef (92% lean)
1 can of tomatoes (no-salt added)
1/4 cup oats
1 TBSP natty pb
2 serv. sugar free jello
(602 cals)

Workout

Postworkout
1 scoop 100% whey
1/2 cup weight gainer
(378 cals)

Meal 3
8oz turkey
4 slices ww bread
(400 cals)

bradley
12-09-2002, 06:42 AM
12/9/02

leg press
1x12 (260)
2x12 (440)
3x12 (530)
4x3 (620)
5x4(580)x6(530)x10(440)--drop set

smith squat
1x12 (140)
2x10 (180)
3x4 (210)
4x8 (180)

leg extension
1x8 (20)
2x8 (18)
3x9 (16)
4x7(16)x3(14)x2(12)--drop set

lying leg curl
1x12 (9)
2x8 (10)
3x6 (10)
4x10 (9)

seated calf raises
1x15 (100)
2x8 (155)
3x15 (100)

Silverback
12-09-2002, 02:08 PM
diet was looking good brad shame you didn't finnish it off, did you mix the whites with the oatmeal?

Gr8 strength on the leg press nice job adding the drop-sets intense stuf:), how do you find the smith squat? i personally think its great and is my fave squat especially due to its safety.

Have you had a look at any of the AAS pdf i sent you?

train hard as always man:)

B-R

beastin v6
12-09-2002, 02:11 PM
Great Leg press. but what bothers me is that you can do so much on the leg press but so little on the smith squat! Anyways keep training hard mate.

bradley
12-09-2002, 02:50 PM
Originally posted by beastin v6
Great Leg press. but what bothers me is that you can do so much on the leg press but so little on the smith squat! Anyways keep training hard mate.

My legs are usually drained after the leg press and to be honest I am not that comfortable with squatting due to the knee surgery that I had last year.

bradley
12-09-2002, 02:53 PM
Originally posted by Big-Ron
diet was looking good brad shame you didn't finnish it off, did you mix the whites with the oatmeal?

Gr8 strength on the leg press nice job adding the drop-sets intense stuf:), how do you find the smith squat? i personally think its great and is my fave squat especially due to its safety.

Have you had a look at any of the AAS pdf i sent you?

train hard as always man:)

B-R

I usually eat the whites and oats separate. Haven't tried mixing them together but I will have to give it a shot some time. I feel mush more comfortable performing leg press than squats. I do like the security of the smith machine even though I know that regular back squats are more beneficial. I haven't looked at the info you sent yet but I am going to try and print out all 98 pages at my dad's office. That way I can take it to school with me and read during down time. Once again thanks for sending it my way.

Silverback
12-09-2002, 03:00 PM
no probs. As for the egg whites i like to combine at least 4 with my oatmeal, it creates something pretty sound, just add some sweetner and your well on your way. Sugar free jello is also an excellent addition :)

bradley
12-09-2002, 04:59 PM
I have started stirring a tablespoon of natty pb in with my oats, but I am always looking for some variety.

Silverback
12-09-2002, 05:04 PM
natty pb in there:) never crossed my mind.

i usually go straight from the jar as i love it as it is, but that could add something else to ye old super oats.

bradley
12-09-2002, 05:07 PM
Just add a little more water than usual and the natty peanut butter will help thicken it back up. Tastes like a dessert to me.

bradley
12-11-2002, 06:33 AM
12/11/02

dumb. bench
1x12 (50)
2x7 (80)
3x6 (80)
4x8 (70)

dumb incline
1x10 (60)
2x7 (65)
3x6 (65)
4x6 (65)

dumb flyes
1x7 (55)
2x6 (55)
3x8 (50)

cable crossovers
1x12 (70)
2x8 (80)

skulls
1x9 (80)
2x6 (80)
3x9 (70)

overhead rope extensions
1x10 (100)
2x8 (100)
This was my first time performing the above exercise and I do like performing it after the skulls. Allows for a full ROM in the triceps.

bradley
12-13-2002, 02:42 PM
12/13/02

close grip pulldown
(neutral grip)
1x12 (135)
2x10 (160)
3x6 (180)

Deadlift
1x12 (135)
2x12 (225)
3x 7 (315)
4x 3 (335)
5x 6 (275)

one arm dumb. rows
1x11 (90)
2x 7 (100)
3x 8 (100)

machine pullovers
1x12 (11)
2x8 (12)

barbell curls
1x12 (65)
2x5 (75)

preacher curls
1x10 (70)

Good workout today. I was able to get a few more reps than last week on most of the exercises. Still losing about a .5-1lb a week and am planning to continue until I get rid of the fat on my lower abs. Hope everyone has a good weekend.

Silverback
12-13-2002, 03:30 PM
hope you have a good weekend too :D

Congrats on the weight loss, once you've cut away the fat then the base you will have, will be excellent to start bulking off. My situation was different i had to come up from a measly 120lbs so my bulk lasted ages.

the 335lbs on the deads was also good work, keep it up.

B-R

bradley
12-13-2002, 05:05 PM
Originally posted by Big-Ron
hope you have a good weekend too :D

Congrats on the weight loss, once you've cut away the fat then the base you will have, will be excellent to start bulking off. My situation was different i had to come up from a measly 120lbs so my bulk lasted ages.

the 335lbs on the deads was also good work, keep it up.

B-R

I think next time I bulk I am going to keep my cals just above maintenance and see what kind of progress I can make. Cutting is not bad once you get accustomed to the changes in your diet.

bradley
12-15-2002, 12:48 PM
12/15/02

Here is my diet so far today:

Meal 1
10 egg whites
2 whole eggs
1/2 cup oats
1 tablespoon PB
(approx 530 cals)

Meal 2
8 oz lean ground beef
canned tomatos
1/4 cup oats
1 tablespoon PB
(approx 523 cals)

Postworkout
shake (approx 370 cals)

Meal 3
8oz turkey
4 slices WW bread
(approx 400 cals)

Meal 4
8oz Mahi-Mahi
cooked cabbage
salad
fat free sugar free jello
(approx 450 cals--not sure about salad?)

Workout:

dumb shoulder press
1x12 (30)
2x11 (50)
3x7 (55)
4x3 (60)

HS shoulder press
1x6 (160)
2x5 (160)
3x10(140

front raises
1x12 (25)
2x8 (30)
3x6 (30)

lateral raises
1x12 (25)
2x8 (30)
3x6(30)x8(20)x7(10)--drop set

upright rows
1x12 (85)
2x8 (95)
3x5 (105)

Silverback
12-15-2002, 01:54 PM
thats cool, diet looking good so far, pb is the best:)

Imo 10 egg whites and 2 yolks is probably a bit much around 55-60g protein. i know i have eaten that much before but i didn't really feel the benefit so much more than half that amount i.e. 1yolk 6 whites. Then again your going for a daily target so it doesn't matter too much. I was just thinking on the cost implications.

B-R

beastin v6
12-15-2002, 02:00 PM
Brad. How far apart these meals? 2-3 hours?

bradley
12-16-2002, 04:05 AM
Originally posted by beastin v6
Brad. How far apart these meals? 2-3 hours?

2 1/2 to 3 hours apart. I try not to go longer than three hours but sometimes it can't be helped.

bradley
12-16-2002, 04:10 AM
Originally posted by Big-Ron
thats cool, diet looking good so far, pb is the best:)

Imo 10 egg whites and 2 yolks is probably a bit much around 55-60g protein. i know i have eaten that much before but i didn't really feel the benefit so much more than half that amount i.e. 1yolk 6 whites. Then again your going for a daily target so it doesn't matter too much. I was just thinking on the cost implications.

B-R

Yeah I see your point about the protien content. Although eggs around here cost me about 50-70 cents a dozen so they are actually much cheaper than other sources of protien. Thanks for the input as it is always welcome. I might try and rework a little and see if I can come up with something better.

Silverback
12-16-2002, 04:51 PM
Oh well with those prices, id stick with the eggs:) they are more expensive over here. a dozen in the uk works out at about $2 depending on where you buy.

although they are much cheaper than many protein sources. milk is a godsend for me:)

bradley
12-16-2002, 05:09 PM
12/16/02

Did an hour of cardio this morning, along with some ab work and stretching.

bradley
12-17-2002, 02:50 PM
12/17/02

squat
1x12 (135)
2x10 (185)
3x5 (205)

First time doing regular squats in a while. Going to stick with them if the knee continues to feel good.

leg press
1x15 (440)
2x12 (530)
3x4 (580)
4x20 (440)

leg extension
1x8 (20)
2x9 (18)
3x10(16)
4x12(10)

dumb lunges
Did these with the 20lb dumb. around the walking track.

I also did a couple of sets of Good AM's trying to get a feel for the exercise. Never really stuck with them but I am going to continue and see how it goes

lying leg curl
1x12 (9)
2x7 (9)
3x8 (9)

seated calf raise
1x8 (155)
2x8 (155)
3x15 (110)
4x15 (110)

bradley
12-18-2002, 05:18 PM
12/18/02

dumb bench
1x8 (80)
2x5 (80)
3x4(80)x6(60)--drop set

dumb incline
1x8 (65)
2x7 (65)
3x6 (65)

dumb flyes
1x8 (55)
2x7 (55)
3x6 (55)

dips
1x8 (BW)
2x6 (BW)
*I am going to try and start incorporating these into my workout, and as you can see they definetely need some work.

skulls
1x8 (80)
2x10(80)
3x5 (85)

overhead rope extensions
1x9 (100)
2x10 (100)

Silverback
12-18-2002, 05:28 PM
Nice chest and tri workout bradly,

dont worry about the dips they will come no doubt, technique plays a big part in the execution of dips. Stick with them they are a great peice of a chest or triceps focus, depending on the positioning.

The strength on the skulls was also very noteworthy keep it up lad

bradley
12-19-2002, 05:16 PM
Originally posted by Big-Ron
Nice chest and tri workout bradly,

dont worry about the dips they will come no doubt, technique plays a big part in the execution of dips. Stick with them they are a great peice of a chest or triceps focus, depending on the positioning.

The strength on the skulls was also very noteworthy keep it up lad

Yeah going to keep at the dips as they need the attention. THe shoulder improving B-R? I know being out of the gym is tough but a healthy recovery will be worthwhile.

bradley
12-19-2002, 05:17 PM
12/19/02

Did an hour of cardio along with some ab work today. Nothing interesting to report. Back day tomorrow.

bradley
12-20-2002, 05:21 PM
12/20/02

close grip pulldowns (neutral grip)
1x12 (130)
2x10 (160)
3x6 (180)

Deadlift
1x12 (135)
2x12 (225)
3x8 (315)
4x4 (335)
5x7 (275)

BB row
1x8 (175)
2x6 (175)
3x10 (155)

T-Rows
1x7 (125)
2x6 (135)

one arm dumb. rows
1x6 (100)
2x8 (90)

machine pullover
1x12 (11)
2x7 (12)

alternating dumb curls
1x7 (35)
2x5 (35)

Diet has been the same for the past couple of days. Felt pretty good about the DL's but I am not progressing like I would like with the BB rows. Got to keep working on those.

bradley
12-22-2002, 12:46 PM
12/22/02

I am going to try and keep better track of my diet in this journal so hopefully it will make me stick to it better. I am shooting for about 2500 calories per day and will continue at this level until I get my bf percentage down. I am not sure what it is at the moment but I know it is too high. I am 6'4 210 right now. Feel free to offer any suggesitons or advice.

Meal 1
1/2 cup of oats
10 egg whites
2 whole eggs
1 tablespoon natty pb
530 cals/30.5g carbs/50.5g protien/20g fat

Meal 2
8oz ground beef (4% fat)
canned tomatos (no salt added)
1/2 cup black beans
3 fish oil caps (1g fat each)
2 servings sugar free jell-o
507.5 cals/38g carbs/58.5g protien/12g fat

Postworkout
1 serving 100% whey
1/2 cup of weight gainer
10g glutamine
5g creatine
378 cals/58g carbs/28g protien/3g fat

Meal 3
4 slices ww bread
8oz turkey
400 cals/42g carbs/64g protien/4g fat

Meal 4
10oz chicken
cooked squash
1/2 tablespoon olive oil
2 serving jello
2 servings sugar free cool whip
510 cals/26g carbs/62g protien/14g fat

Daily totals:
2305.5 cals
194.5g carbs--34%
263g protien--45%
53g fat--21%
Workout

dumb shoulder press
1x12(30), 2x11(50), 3x9(55), 4x4(60)

HS shoulder press
1x7(160), 2x5(160),3x9(140)

dumb. front raises
1x12(25), 2x12(25)

dumb lateral raises
1x12(25), 2x12(25), 3x12(25)

upright rows
1x12(85), 2x9(95), 3x5(105)

BB curls
1x12(45), 2x12(65), 3x8(75)

alternating dumb. curls
1x10(30), 2x7(35)

Had a small improvement from last weeks shoulder workout and that is always a plus. I am getting accustomed to performing shoulder presses with the dumb. again. I had gotten lazy and been doing them on the shoulder press machine and it shows.

On another note I will be moving again so now I will have to get accustomed to another gym but hopefully it will be better and have more room and equipment.

Silverback
12-22-2002, 01:20 PM
So far from what ive seen in the journal the diet has always been top draw man, youve nailed it and that is a vital aspect covered just keep it up:)

liking the 335 deads smooth strength fella.

As for the shoulder it sucks, my frustration levels are border line pyschotic! But rest is the only thing that will help me. Its a shame because its christmas and it looks like i might gain some unwanted body fat, Looks like as soon as i recover i will have to work like a nut-bar to get back in decent shape again.

keep it up brad and have a top christmas:)

B-R

bradley
12-22-2002, 06:18 PM
Thanks for the encouragement B-R. I know it sucks not being able to lift but like you said the rest is the best thing for the shoulder. I have read many different posts about people's injuries and it seems like they come back with renewed enthusiam so I am sure the same holds true for you. Has the glucosamine supp helped any?

Oh yeah, Merry Christmas to you as well.

Silverback
12-23-2002, 01:46 AM
lol,

the glucosamine has done quite a bit actually, ive been on it for a week at 3-4 (1000mg) tablets a day, It has definately improved somewhat, but my knee is even better! But at the moment the shoulder is my main priority, ive got an appointment today hopefully i will be referred to a specialist. I'll let you know how things go.

bradley
12-24-2002, 02:30 PM
12/23/02

Went in and did an hour of cardio on the ellipticle trainer this morning. Still trying to get things worked out with my diet. I am worried that using bw*12 for daily caloric intake will be too low with the additional cardio. Anyone have any thoughts? I am thinking about staying aroud 2800-3000 per day and see how it goes from there. I am welcome to any thoughts or suggestions.

Silverback
12-24-2002, 02:34 PM
The scales never lie, brad see how things go, if your weight drops then bump up the cals by 100-200. Do some trial and error you will find some balance then you can work from there hopefully achieving what you want.

Jesus an hour of cardio! last time i did that was about 3 years ago! Imo id rather rejig diet to lose body fat rather than do lots of cardio. I suppsoe thats me though.

later B-R

bradley
12-24-2002, 02:35 PM
12/24/02

squat
1x12(135), 2x10(185), 3x6(205), 4x3(225)

Still working on getting back into performing regular squats, and the knee seems to be doing well so I am going to stick with it.

leg press
1x12(440), 2x12(530), 3x3(580), 4x12(530)

I don't know what was up with the 3rd set but my strength just fell off. Had a hard time squeezing out 12 on the last set but got it done.

leg extension
1x9(20)--stack, 2x8(19), 3x8(18), 4x10(14)

lying leg curl
1x12(9), 2x8(10), 3x6(10), 4x12(9)

seated calf raise
1x15(100), 2x10(150), 3x8(150), 4x15(100)

After workout waled on the treadmill for about 20 minutes. All in all a decent workout but still trying to figure out the diet. Hope everyone has a Merry Christmas.

bradley
12-26-2002, 06:34 AM
12/26/02

Didn't do much yesterday except take it easy and hang out with the family. Calories were a little low but other than that everything was ok.

dumb bench
1x12(60), 2x6(80), 3x4(80), 4x8(70)

Went down on this lift. Could be due to lower calories yesterday?

dumb incline
1x7(65), 2x6(65), 3x10(60)

dumb flyes
1x7(55), 2x9(50), 3x8(50)

dips
1x7(bw), 2x6(bw), 3x5(bw)

I know these are pathetic but I will continue to work at it. I am wondering if being tall is a disadvantage when performing some lifts? I know this has been discussed before so maybe I will run a search, but again there is no use whining about somethinng I can't change.

cable crossovers
3setsx12(600--per side

Did the crossovers with less weight but emphasized the negative a lot more. Will post diet info later.

Silverback
12-26-2002, 12:27 PM
I hear you on the tall thing, i train with a guy who's 5'6" and his arms are short and on flyes he can do a hell of alot more than me due to the fact that ive got to carry them twice as far!

How come cals were low? it was x-mas day, you should of been chomping like a hungry hippo:)

Dont worry brad, stick with it ups and downs occur all the time, its making sure that you make gradual forward progress that counts.

B-R

bradley
12-26-2002, 02:41 PM
Yeah just got to stick with it. Tomorrow is back day which is one of my favorite training days.

bradley
12-27-2002, 02:50 PM
12/27/02

close grip pulldowns
1x12(130), 2x10(160), 3x6(180), 4x3(200)

Deadlift
1x12(135), 2x12(225), 3x10(315), 4x2(365), 5x8(275)

Felt good on these and went up a few reps from last week.

one arm dumb. rows
1x11(90), 2x6(100), 3x6(100)

T-rows
1x8(125), 2x6(135)

machine pullovers
1x9(12)x3(10)x8(8)--drop set

Thought this was a good workout. I usually perform a shoulder workout on Sunday but was thinking about moving it back to Saturday because I will be traveling all day Sunday. Anyone have any opinions? This would be three training days in a row but I definetly feel up to it.

Diet has been good for the past couple of days. Been keeping cals around 2800 and plan on continuing this for a while and see what kind of results I get.

bradley
12-28-2002, 05:36 PM
12/28/02

Decided to workout today so here goes.

dumb. shoulder press
1x12(50), 2x7(60), 3x2(60), 4x8(55)

Don't ask me what happened with the third set. Took too much out of me putting up the dumb. I guess?

front raises (seated)
1x12(20), 2x11(25), 3x10(25)

lateral raises (seated)
1x12(20), 2x8(25), 3x8(25), 4x9(25)

close grip bench
1x11(145), 2x7(155), 3x4(165)x4(135)--drop set

tricep pushdowns
1x12(110), 2x12(120), 3x12(135)

fuzz
12-28-2002, 07:57 PM
Originally posted by bradley
[B]12/26/02

I know these are pathetic but I will continue to work at it. I am wondering if being tall is a disadvantage when performing some lifts? I know this has been discussed before so maybe I will run a search, but again there is no use whining about somethinng I can't change.


Yea I'm pretty tall (6'2") and it really sucks when it comes to things like squats and benching. Though it helps for deadlifting for most tall guys. Thats why most elite powerlifters are pretty short and stout, though of course there are exceptions.

Like you said though, there is no point whining about it, it can't be changed. Just gotta keep working at it...

Check out this article on tall dudes and training:
http://www.testosterone.net/articles/212lurch2.html

bradley
12-31-2002, 08:38 AM
Here is the workout for yesterday 12/30/02

squat
1x12(135), 2x11(185), 3x6(205), 4x4(225)

The motion is getting easier on the squats but I still have a long way to go. Guess I'll keep plugging along.

leg press
1x12(440), 2x12(530)

The sled on the leg press machine didn't feel like it was rolling right so I only did two sets.

dumb. lunges
1x12(30)--12 reps per leg
2x10(40)

These were good for a change of pace instead of the leg press sets.

leg extension
1x10(20), 2x6(20), 3x7(18), 4x8(16)

lying leg curl
1x12(9), 2x8(10), 3x6(10), 4x10(9)

I really don't like this machine. Maybe I should start working on SLDL instead of lying leg curls?

seated calf raise
1x15(100), 2x10(105), 3x7(170), 4x15(100)

I will be transferring to a different school this semester and they have a brand new gym so I am hoping that it will have more up to date equipment.

bradley
01-01-2003, 05:24 PM
1/1/03

Did a chest and tricep workout this afternoon but didn't write anything down. All in all the workout went well but nothing spectacular. Diet has been good today. Hope everyone has been having a happy new year!

bradley
01-06-2003, 08:11 AM
1/3/03

close grip pulldowns
1x12(110), 2x12(140), 3x10(160), 4x6(180)

Deadlift
1x12(135), 2x12(225), 3x6(335), 4x2(365), 5x6(315)

one arm dumb. rows
1x12(80), 2x12(90), 3x7(100)

T-Rows
1x8(125), 2x6(135), 3x10(100)

machine pullovers
1x12(10)

BB curls
1x10(65), 2x5(75)

bradley
01-06-2003, 08:20 AM
1/6/03

Well this was the first workout at the university gym. Today will be my first day of classes here so I was trying to get a feel for the equipment as I decided to try some different machines. This gym is much more modern than my old gym but I am uncertain as to whether this is a good thing.

dumb. bench
1x12(50), 2x10(70), 3x6(75), 4x6(75)

Working on getting better form and being more explosive on the pushing movement. Tried to get a slow negative on each rep to really fry the pecs.

HS incline

1x12(90), 2x12(140), 3x12(180), 4x11(230)

The weight is the total amount that I put on the machine. These were easier than I expected but I did feel it in my pecs. Planning on increasing the weight next week so the reps will not be so high.

dumb. fly
1x12(35), 2x11(45)

pec dec
1x8(100), 2x8(100)

Didn't have one of these at my old gym so this was a nice change from dumb. flys.

dips
1x7(BW), 2x5(BW)

I know these are pitiful but I will continue to work on them.

rope pushdowns
1x12(100), 2x8(110)

skulls
1x6(70), 2x5(70)

Also did one set of behind the back dips (think thats what they are called). Tried to go very slow to really get a good bun in my tri's before heading out. Also did 20 minutes on the stairmaster.

Diet
40g whey protien
2 slices ww toast
(330 cals)

postworkout
protien shake with simple carbs
(363 cals)

6 egg whites
2 yolks
1/2 cup oats
3 fish oil caps
(388 cals)

1 sugar free protien plus powerbar
1 pear
(270 cals)

4 slices ww toast
2 servings slice ham
2 pieces ff cheese
1 can tomatos
(467.5 cals)

Nitro-tech bar
(300 cals)

2 chicken breasts
salad
bag of frozen brussell sprouts
(475 cals)

approx 2594 cals for the day

PowerManDL
01-06-2003, 09:00 AM
Where you go to school?

bradley
01-07-2003, 10:05 AM
Originally posted by PowerManDL
Where you go to school?

UAH, what about yourself?

PowerManDL
01-07-2003, 10:53 AM
Ah, gotcha.

I'm at UAB here in Birmingham.

bradley
01-08-2003, 04:32 PM
1/7/03

BB rows
1x12(95), 2x12(135), 3x10(155), 4x6(175)

Tried bending over more than I usually do with these and it seemed to hit my back better than before. Still trying to get the form down so I don't feel it in my biceps as much.

assisted chins (wide grip)
1x10(-100), 2x6(-85), 3x7(-85), 4x8(-85)

I am weak...what more is there to say?

one arm dumb. rows
1x12(60), 2x12(70), 3x8(80)

cable rows
1x8(140), 2x7(140)

I am still working on my form so I started lighter and worked my way up as long as my form remained intact.

Diet
40g whey
2 slices ww toast
(330 cals)

postworkout shake
(363 cals)

6 eggs
2 yolks
1/2 cup oats
(346 cals)

sugar free protien plus powerbar
pear
(281 cals)

4 slices ww bread
2 slices ff cheese
2 serving sliced lunch meat
(380 cals)

Nitro-tech bar
(300 cals)

2 pieces Mahi-Mahi
salad
cooked cabbage
sugar free pudding
(approx 500 cals?)

total calories approx 2500

I will sometimes eat some raw veggies before dinner but I think the calorie content is ngligible. The veggies are cauliflower, mushrooms, and maybe a few baby carrotts. I was also unsure about how many cals to add for the cabbage so I just guestimated seeing as how cabbage has about 20 cals per serving I think.

bradley
01-08-2003, 04:40 PM
1/8/03

cardio this morning
25 mins stairmaster
25 mins ellipticle trainer

Diet:
40g whey
2 slices ww toast
(330 cals)

protien carb shake
(239 cals)

12 egg whites
1 yolk
1/2 cup oats
(374 cals)

protein plus sugar free powerbar
pear
3 fish oil caps
(311 cals)

2 servings ground beef
1 can tomatos
3 fish oil caps
(377.5 cals)

Nitro-tech bar
(300 cals)

2 pieces Mahi-Mahi
salad
cooked turnip greens
sugar free pudding
(approx 500 cals???)

total 2431.5

Any comments on diet would be welcome. I am at a bw of about 205lbs. right now. Until tomorrow.

bradley
01-09-2003, 11:10 AM
1/9/03

squat
1x12(95), 2x12(135), 3x12(165), 4x10(185), 5x3(205)

leg press
1x12(440), 2x12(440), 3x12(490)

sled on the leg press isn't rolling to smoothly these days so I hesitated to go any heavier

dumb. lunges
1x12(40's), 2x10(50's)

leg extension
1x7(20), 2x4(20), 3x8(16), 4x12(12)

lying leg curl
1x12(8), 2x9(9), 3x9(9), 4x8(9)

I am planning on doing some deadlifts on Saturday so I will throw in some calf work after that.

Diet:

40g whey
2 slices ww toast
(330 cals)

postworkout drink
(363 cals)

12 egg whites
2 yolks
1/2 cup oatmeal
(430 cals)

orange
sugar free protien plus powerbar
2 fish oil caps
(255 cals)

4 slices ww bread
2 serving sliced lunch meat
2 slices ff cheese
2 fish oil caps
(400 cals)

Nitro-tech bar
(300 cals)

2 chicken breasts (about 8oz.)
salad
squash
sugar free pudding
(approx 550 cals)

daily calories approx 2628

McBain
01-11-2003, 01:04 PM
hey brad, how do you organise your food, day by day or do you have a plan for the whole week? also what is mahi-mahi?

:D

bradley
01-11-2003, 01:56 PM
Originally posted by McBain
hey brad, how do you organise your food, day by day or do you have a plan for the whole week? also what is mahi-mahi?

:D

I eat pretty much the same thing everyday except for dinner which usually alternates between fish and chicken along with some type of cooked vegetable. Some days I have to take sandwiches in my backpack since I am at school during lunch and in that case I end up eating cold cut sandwiches on ww bread. I have found that protien bars and fruit are convenient to pack as well which keeps me away from the vending machine. I cook my food everyday usually at night when I am preparing what I will have for dinner (boiling eggs, cooking hamburger meat, etc.).

Mahi-Mahi is a type of fish that I buy frozen at the Sam's Club. Some people call it Hawaiin dolphin. It is a white fish that has about 100 cals/20g protien/1g fat per 4oz serving. Throw it in the oven with some salt free greek seasoning. Pretty tasty. Thanks for stopping in and reading my journal.

EdgarMex
01-11-2003, 02:20 PM
Workouts look good and diet sounds pretty solid to me. Keep it up, buddy :thumbup:

bradley
01-11-2003, 04:26 PM
Originally posted by EdgarMex
Workouts look good and diet sounds pretty solid to me. Keep it up, buddy :thumbup:

Thanks for the encouragement Edgar. Stop by anytime;)

bradley
01-11-2003, 04:48 PM
1/11/03

Was planning on doing back today but put it off as my legs are still sore. Did get a decent chest/tri workout though. Planning on doing back tomorrow though. I also have decided to change my split to something like this:

Sun-Back/bi
Mon-off/cardio maybe
Tues-shoulders
Wed-off/cardio
Thurs-legs
Fri-off/cardio
Sat-chest/tri

dumb. bench
1x8(70), 2x8(70), 3x6(70)

Strength has gone down here. Maybe because of the decreased calorie intake.

incline dumb bench
1x10(60), 2x9(60), 3x9(60)

dips
1x8(bw), 2x6(bw), 3x7(bw)

Dips (and chins for that matter) are some of the hardest exercises for me to do, but I do feel the exercise in my chest and tris.

dumb. fly
1x12(45), 2x8(50), 3x6(50)

skulls
1x12(70), 2x5(80), 3x5(80)

tricep pushdown
3x12(110)

Nice and slow on these, really felt a burn.

bradley
01-14-2003, 06:44 AM
Haven't updated in a couple of days so I am playing catch up.

1/12/03

Deadlift
1x12(135), 2x12(225), 3x7(315), 4x4(315), 5x5(315), 6x3(335)

First two sets were warm ups.

one arm dumb rows
1x12(75), 2x8(85), 3x6(85)

Started perform these with a longer tempo on the negative portion of each rep. Seems to really work my back more.

HS pulldown
(reverse grip)

1x6(90), 2x5(90), 3x11(70)

Weights are per arm.

alternating dumb. curls
1x10(30), 2x4(35)

Arms were through after the first set but went ahead and gave the 35's a shot.

Diet:
12 egg whites
2 yolks
1/2 cup oats
(430 cals)

8oz hamburger meat
can of tomatos
3/4 cup black beans
2 servings ff/sugar free cool whip
(543 cals)

postworkout shake
(363 cals)

4 slices ww bread
2 servings deli lunch meat
2 slices ff cheese
(380 cals)

2 chicken breasts (approx 8oz)
cooked squash
salad
ff/sugar free pudding
(approx 550 cals)

total cals for the day: approx 2,266

Cals a little low today but this is due to the fact that I don't get up as early on Sunday.

bradley
01-14-2003, 06:51 AM
1/13/03

Did one hour of cardio on the ellipticle trainer.

Diet:

40g whey
2 slices ww toast
(360 cals)

postworkout shake
(239 cals)

12 egg whites
2 yolks
1/2 cup oats
(430 cals)

protien plus powerbar (sugar free)
pear
3 fish oil caps
(311 cals)

8 oz hamburger meat
can of tomatos
1 slice ww bread
1 tbsp. natty pb
(498 cals)

Nitro-tech bar
hot air popcorn
(340 cals)

2 chicken breasts
steamed veggies
salad
sugar free/ff pudding
(approx 550 cals)

total: 2728

bradley
01-14-2003, 11:41 AM
1/14/03

military press
(smith machine)
1x12(50), 2x9(90), 3x5(100), 4x7(90)

Only counted the weight I added to the bar.

dumb. shoulder press
1x6(55), 2x7(55), 3x5(55)

front raises
(dumb.)
1x12(25), 2x12(25)

lateral raises
(dumb.)
1x10(25), 2x12(20), 3x12(20)

Felt I had better form with the 20's. Paused at the top with a slow negative.

skulls
1x12(70), 2x8(75), 3x6(80)

rope pulldowns
1x12(110), 2x12(110)

tricep pushdowns
1x12(120), 2x8(120)

Supersetted the last set with the last set of rope pulldowns. Followed up the workout with 20 minutes on the treadmill at a moderate pace.

Diet:

40g whey
2 slices ww toast
(360 cals)

postworkout shake
(363 cals)

12 egg whites
2 yolks
1/2 cup of oats
(430 cals)

1 protien plus sugar free powerbar
pear
3 fish oil caps
(311 cals)

4 slices ww bread
1 servings deli meat
1 slice ff cheese
2 tablespoons natty pb
(490 cals)

Nitro-tech bar
hot-air popcorn
(350 cals --approx)

2 chicken breasts
steamed brocolli
salad
ff/sugar free pudding
(approx 550 cals)

total 2854

EdgarMex
01-14-2003, 12:50 PM
Those workouts look very good, nice strenght on the deads. How is the diet working regarding fat loss?

bradley
01-14-2003, 04:21 PM
My weight has dropped to about 203-204. So it is going as planned but I am thinking about eating very close to maintenance to see what kind of results I get. Maybe shoot for 2800-3000 cals per day? Any thoughts.

EdgarMex
01-14-2003, 05:21 PM
Sounds good, so you have dropped about 11 pounds in 7-8 weeks? It seem great to me. What's your BF at the moment?

bradley
01-15-2003, 10:58 AM
Yeah that is about right because I started at 214-215, Not sure about bf though. A couple of years ago I weighed in at 347 so I still have loose skin(ugh!!) but it is slowly going away. Anyway this makes it hard to tell about my bf% judging by abs anyway. I have more definition in my quads and back.

bradley
01-18-2003, 08:06 AM
1/16/03

squats
1x12(135), 2x11(185), 3x4(205), 4x4(205), 5x6(185)

These seem to be getting better and the knee has not bothered me so hopefully will progress in these.

leg press
1x12(440), 2x12(490), 3x10(510)

Sled still doesn't feel right on the leg press machine so I am sticking to higher reps lower weight.

dumb. lunges
1x12(45), 2x12(45)

leg extensions
1x8(20), 2x8(18), 3x10(14), 4x10(14)

These were tough after the lunges.

Lying leg curl
1x12(8), 2x11(9), 3x6(10), 4x10(8)

seated calf raises
1x15(100), 2x7(145)

Diet has been around 2800 cals. Been eating the same thing day in and day out so not going to post the meal breakdown.

bradley
01-18-2003, 08:11 AM
1/18/03

BB bench
1x12(135), 2x9(165), 3x4+1 negative(175), 4x4+1 negative(175)

Haven't performed BB bench in a while and this was a humbling experience. Used to doing bench with the db's but thought it would be good to alternate.

BB incline
1x5(155), 2x7+1 negative(145), 3x4(155)

dips
1x9(bw), 2x7(bw), 3x7(bw)

dumb. fly
1x8(50), 2x8(50), 3x5(55)

skulls
1x9(80), 2x3(90), 3x11(70)

Too much weight on the third set.

tri-pushdown
1x12(110), 2x12(120), 3x12(120)

bradley
01-20-2003, 05:36 AM
1/19/03

Deadlift
1x12(135), 2x12(225), 3x6(315), 4x6(315), 5x4(315), 6x1(335), 7x1(365)

Didn't take any of these to failure and felt like doing a few singles at the end. 365 went up pretty easy although I think my traps are holding me back somewhat.

one arm dumb rows
1x80(11), 2x10(80), 3x8(85)

These hit my back pretty hard. Since dropping the weight and concentrating more on form I think I am getting a lot more out of this movement.

Integra Strength Pulldown
1x6(140), 2x12(140), 3x10(160)

First set done with palms facing away from me and the last two were done with a neutral grip.

BB curls
1x8(60), 2x8(60)

The weight on these is low but that is all I could handle with good form after performing the back exercises. Nce and slow with these.

alternating dumb. curl
1x12(25)

Arm were through so quit after this set.

Silverback
01-20-2003, 12:38 PM
Ur strength is looking well brad, hope you had a good x-mas and new year (ive been busy with exams and coursework)

I worked out today for the 1st time since Mid December, was a bit strange, i also did some bb bench pressing, havent done bb for ages been sticking with dbells for the most part. It was a nice change of pace.

Hows the diet going? you feeling confident with it? and are you benefitting from the diet and routine?

keep it up l8er man

B-R

AstronautJones
01-21-2003, 07:17 PM
Training looks great man! Keep up the good work. I think I'll start posting my numbers with the weight, like everyone else does.

bradley
01-22-2003, 05:30 AM
Originally posted by Big-Ron
Ur strength is looking well brad, hope you had a good x-mas and new year (ive been busy with exams and coursework)

I worked out today for the 1st time since Mid December, was a bit strange, i also did some bb bench pressing, havent done bb for ages been sticking with dbells for the most part. It was a nice change of pace.

Hows the diet going? you feeling confident with it? and are you benefitting from the diet and routine?

keep it up l8er man

B-R

Good to see a post from you man. Hope the shoulder is well so you can get back with it. Yeah had a good holidays, spent some time hanging out with my family which is always good. How was yours?

I am still trying to evaluate what my goals are so in turn I am tinkering with the diet and training. I did go from 215 to about 205 so yeah I guess the diet was working.

You going to start keeping the journal once your training gets back on track?

bradley
01-22-2003, 05:32 AM
Originally posted by AstronautJones
Training looks great man! Keep up the good work. I think I'll start posting my numbers with the weight, like everyone else does.

Thanks for the kind words. Stop by anytime. I have been reading your journal and looks like you are dedicated with your training. Keep up the good work.

McBain
01-22-2003, 05:50 AM
Originally posted by bradley
Haven't performed BB bench in a while and this was a humbling experience.

i feel exactly the same way brad, after ages of no b'press it felt a bit odd and the weight wasnt exactly somethign to write home about but with your dedication im sure youll have no trouble increasing this (as well as everything else)

deadlifts looking niceaswell :thumbup:

EdgarMex
01-22-2003, 11:25 AM
Deads looking good, and the rest of the workout too. As for the BB bench it's probably just a matter of getting used to the movement again and it'll start going up in no time. Keep up the good work, bro.

The_Chicken_Daddy
01-22-2003, 02:56 PM
You're a tall lad. Do you have a naturally big frame?

bradley
01-23-2003, 03:11 AM
Originally posted by The_Chicken_Daddy
You're a tall lad. Do you have a naturally big frame?

Yeah I have always had broad shoulders and a large waist. You are about the same height if I remember correct, 6'3? Thanks for stopping by TCD.

The_Chicken_Daddy
01-23-2003, 10:16 AM
I am indeed.

So since you're so big, do you have really long arms which affect your bench weight, and a really long thigh bones in relation to shin bones so deep squatting is a real bitch?

bradley
01-23-2003, 04:31 PM
Originally posted by The_Chicken_Daddy
I am indeed.

So since you're so big, do you have really long arms which affect your bench weight, and a really long thigh bones in relation to shin bones so deep squatting is a real bitch?

Yeah it seems harder due to the fact that you have to move the weight so far away from your body on bench. As far as squats go they have always been a weak point in my training. The first reason is that I am so tall and the second and main reason is the fact that I had arthroscopic (sp?) knee surgery back in Sept. 2001. The doc called it a lateral release or something like that, and ever since squatting will sometimes cause it to become irritated. It also seems that to perform deep squats I have to lean over to far? Does this happen with you?

I would also like to ask your opinion on another matter. I decided to use super one+ by Avant Labs and was curious what your opinion was on this product. I am going to increase cals along with training volume and frequency and see what kind of results I get. Planning on using it for approx 3 weeks. I guess I just wanted to see what all the fuss was about before the FDA pulled the stuff off the market.

The_Chicken_Daddy
01-23-2003, 04:48 PM
Yeah, i can't even do proper ATF squats unless i'm on a smith or have something to lean back against or else i lose balance. So yeah, leaning forward is what i do too.

And re: Super ONE+, go for it. Providing you know about post cycle recovery and the like, then have a shot. And good luck.

EdgarMex
01-23-2003, 05:12 PM
What is Super One+? Tha name sounds familiar, but I'm not sure what it is.

bradley
01-24-2003, 02:45 AM
Originally posted by The_Chicken_Daddy
And re: Super ONE+, go for it. Providing you know about post cycle recovery and the like, then have a shot. And good luck.

I am planning on using 6-OXO and maybe ZMA. Any opinions or suggestions?

bradley
01-24-2003, 02:49 AM
Originally posted by EdgarMex
What is Super One+? Tha name sounds familiar, but I'm not sure what it is.

It is a transdermal prohormone made by Avant Labs. You can check out the full description here www.1fast400.com

Just look under Avant Labs and you should see it. I have some workouts to post but just haven't done it yet. I will update my journal as to how the super one+ is going.

The_Chicken_Daddy
01-24-2003, 10:04 AM
Originally posted by bradley


I am planning on using 6-OXO and maybe ZMA. Any opinions or suggestions?

Yeah, and make sure you don't just suddenly drop calories down and maybe don't take so many sets to failure for a week or two.

Sounds good, Batman.

Silverback
01-25-2003, 01:18 AM
hmm pro-hormones, dont know much about them, but the bit ive heard seems to be a waste of time, you will only get minor results with some sides.

The shoulder is getting back to its usual movement range etc... feeling much better for it, as for the journal, i'll probably get it going next week. Looking forward to seeinf what ur workouts were like.

bradley
01-25-2003, 05:13 AM
Originally posted by Big-Ron
hmm pro-hormones, dont know much about them, but the bit ive heard seems to be a waste of time, you will only get minor results with some sides.

The shoulder is getting back to its usual movement range etc... feeling much better for it, as for the journal, i'll probably get it going next week. Looking forward to seeinf what ur workouts were like.

Yeah I am not expecting miracles or anything but I did want to give them an honest shot before they were taken off the market. I read a lot on WBB and some other boards and people seem to have decent results with them so I guess I 'll see. I have increased training volume and frequency so I have some workouts to post, just haven't done it yet. Hopefully do that later today.

bradley
01-26-2003, 09:25 AM
1/21/03

dumb. shoulder press
1x11(55), 2x6(60), 3x6(60)

smith machine shoulder press
1x6(90), 2x7(90)

front raise (seated)
1x12(25), 2x10(25)

lateral raises (seated)
1x12(20), 2x12(20), 3x12(20), 4x12(20)

skulls
1x5(85), 2x7(80), 3x12(70)

tri pushdown
1x12 (110), 2x12(120), 3x12(120)

bradley
01-26-2003, 09:28 AM
1/23/03

Squats
1x12(135), 2x12(185), 3x5(205), 4x5(205)

leg press
1x12(3 plates a side), 2x12(4 plates a side), 3x4(5 plates), 4x11(4plates+25)

leg extension
1x8(20-stack), 2x9(18), 3x10(16), 4x11(14)

lying leg curl
1x12(8), 2x12(9), 3x12(9), 4x10(10)

seated calf raises
3 sets

bradley
01-26-2003, 09:31 AM
1/24/03

BB bench
1x9(165), 2x5(175), 3x5(175)

BB incline
1x10(135), 2x8(145), 3x4(155)

dumb. bench
1x6(70), 2x5(70)

dips
1x10(BW), 2x6(BW)

dumb flyes
1x8(50), 2x4(55), 3x6(50)

skulls
1x9(80), 2x7(80), 3x8(75)

tri-pushdown
3 sets

bradley
01-26-2003, 09:36 AM
After some thinking I decided to quit taking the super one+. I used it for three days and decided that I need to know more about before I went for a full cycle. I am still going to concentrate on gaining some mass but will do so the old fashioned way. I am also going to try reducing number of sets and see how this will affect my gains. I feel as though I am performing too many sets. I am leaning towards a four day split and haven't decided on what exercises I will perform yet. I know that I will concentrate on the big three compound movements, and the rest is up in the air. I am also still planning on doing some form of cardio on non-training days, I guess the reasoning behind this is just because I like it. Please feel free to offer up suggestions on anything pertaining to my training.

Frozenmoses
01-26-2003, 11:07 AM
Did you see any progress while on the PH that you don't think you would've while training the ol' fashioned way? I just ordered some 4-AD and I'm thinking about stacking it with some 1-Test for an 8 week cycle, so I'm curious as to the progress you feel you made.

bradley
01-26-2003, 12:01 PM
Originally posted by Frozenmoses
Did you see any progress while on the PH that you don't think you would've while training the ol' fashioned way? I just ordered some 4-AD and I'm thinking about stacking it with some 1-Test for an 8 week cycle, so I'm curious as to the progress you feel you made.

I only used it for a couple of days. I really just felt that I needed to do a little more reading before going with the full cycle. I don't think I used it long enough to notice any changes. I only used it from Wed. night thru Saturday morning. I am planning on saving it for use at a later date, but to answer your question no I didn't see any changes in the short time that I used it.

What type of 1-test are you going to use? You going with orals or a transdermal? Thanks for stopping by the journal.

Frozenmoses
01-26-2003, 12:40 PM
If I go with 1-test, I'm probably going to go with Molecular Nutritions Ethergel orals. I haven't made up my mind yet, though. I'm waiting to see what kind of info I get over at the Avant forums before I decide. I'm still pretty new at the whole PH scene myself, so I'm not gonna jump right in until I know exactly what I should be doing with my cycle.

bradley
01-27-2003, 03:05 AM
Originally posted by Frozenmoses
If I go with 1-test, I'm probably going to go with Molecular Nutritions Ethergel orals. I haven't made up my mind yet, though. I'm waiting to see what kind of info I get over at the Avant forums before I decide. I'm still pretty new at the whole PH scene myself, so I'm not gonna jump right in until I know exactly what I should be doing with my cycle.

Sounds like a good plan. THat is why I quit taking the super one+. Felt like I need to look into it more. Will be looking for it in your journal if you decide to take take it.

bradley
01-27-2003, 05:41 AM
1/26/03

Well I decided to go do some cardio to fill in some time. I usually find myself getting bored on Sunday afternoons and this fills in the time nicely. Did 60 minutes on the stairmaster at a moderate intensity. Diet was good probably about 3000 cals which needs to be more if I am going to gain anything.

bradley
01-27-2003, 05:49 AM
1/27/03

BB bench

1x8+1 neg(175), 2x5+1 neg(185), 3x6+1 neg(175)

Started out with a couple of warm up sets. Thought these were pretty good sets and since I had a spotter today I thought I would take advantage and work in some negatives.

BB incline
1x8(145), 2x6(155), 3x5+1 neg(155)

Spotter helped out on last rep of second set. Got stuck about halfway up on the last rep.

Dumb. Flyes
1x11(50), 2x5(55), 3x8(50)

These went well. Up from last chest workout.

dips 1x4(bw)

These just weren't happening. :(

close grip bench
1x5(145), 2x5+1 neg(145)

Ring finger on inside of smooth. Would this be the correct hand placement?

skulls
1x9(80), 2x7(80)

Up from last weeks workout. :)

tri-pushdown
2 setsx12(120)

Like doing these nice and slow. Not taken to failure.

Well thought this was a good workout and looking forward to legs tomorrow. Please post advice or suggestions. One question for the tall folks out there. Where do you place your hands when performing BB bench? I have been putting mine on the smooth outer ring (if that makes sense)?

Franjipani
01-27-2003, 05:56 AM
Originally posted by bradley
Did 60 minutes on the stairmaster at a moderate intensity.


:eek:

Wow, you really do like your cardio !! I thought I was the only crazy person who did 60mins on stairmasters..... guess not;). It bores me after a while though.... good idea to get a wide variety of cardio into your routine to keep you juiced...

EdgarMex
01-27-2003, 11:40 AM
Nice chest workout!

When I was doing close-grip press I felt it mor eon my tris when putting all my fingers in the smooth part of the bar, but I'm quite shorter than you so it might be too close for you. What you can do (which is what I did) is experiment with different grips and see which one hit better you tris and then stick with that.

bradley
01-27-2003, 04:50 PM
Originally posted by Franjipani


:eek:

Wow, you really do like your cardio !! I thought I was the only crazy person who did 60mins on stairmasters..... guess not;). It bores me after a while though.... good idea to get a wide variety of cardio into your routine to keep you juiced...

I usually pick what cardio machine I am going to use by whats on the TV in front or who is beside me on the maching. Yeah after a while it gets boring but I have nothing better to do;) Thanks for stopping by Franjipani

bradley
01-27-2003, 04:52 PM
Originally posted by EdgarMex
Nice chest workout!

When I was doing close-grip press I felt it mor eon my tris when putting all my fingers in the smooth part of the bar, but I'm quite shorter than you so it might be too close for you. What you can do (which is what I did) is experiment with different grips and see which one hit better you tris and then stick with that.

Sounds like a plan. I'll give it a shot and see if I get a little better feel in my tri's.

bradley
01-28-2003, 06:47 AM
1/28/03

squat

1x6(205), 2x6(205), 3x5(205)

Felt pretty good doing these. Started out with 2 warmup sets to get the blood flowing. I find it hard to very far past parallel because my balance starts to feel shaky which causes me to lean over too much.

leg press
1x12(440), 2x10(530), 3x9(530)x11(440)--drop set

Little wobbly after the drop set :)

leg extension
1x10(20-stack), 2x8(18), 3x11(15), 4x11(15)

Last two sets I slowed the reps speed down to really try and get a good burn and it worked.

SLDL

1x10(95), 2x8(145)

Could have done more but I am unsure of my form. Not really feeling it to much in the hams. Anyone have any tips on how to get a good feel in the hams?

lying leg curl
1x10(9), 2x7(9), 3x11(8)

Okay, should be better though.

seated calf raises
1x15(100), 2x8(155), 3x8(155), 4x15(100)

Went up on most every exercise either in weights or reps so I guess that is good. Diet has been around 3800 cals yesterday and on track for that amount today.

EdgarMex
01-28-2003, 10:24 AM
For squats you might want to try a wider stance to help with balance. How wide apart are you setting your feet?

For SLDL, do you do them with straight legs (knees locked) or do you bend them a bit? I seem to feel them beter on my hams when I have both my legs and my back straight. If I bend my legs I don't feel them much on my hams and if my back rounds I feel them too much on my lower back. I'm still working on my form cause at least on 2 or 3 reps on each set I can't seem to keep my back straight.

Silverback
01-28-2003, 03:21 PM
great leg work brad, increasing the weight and reps is definately a good thing:)

As for the hams, i would advise sldl but that is what ur doing, for me sprinting (provding knee intact) works wonders for my hams.

On the Sldl though, lighter is better imo focus on the stretch on the way down and on the way up really squeeze the hams and glutes, remeber implementing good form first will ensure that as you move up through the weights you will benefit in the long run.

Hope this helps, keep up the good work

B-R

bradley
01-28-2003, 04:41 PM
Thanks for the input Edgar and B-R. I am going to keep the weight light and kind of vary my form until I can really feel it in my hams.

Frozenmoses
01-28-2003, 05:07 PM
Keeping the weight light on SLDL's is a good idea if you're trying to hit your hams. I originally used them this way, and I discovered that they totally shred my lower back when I go heavy on 'em, so that's what I use them for now. Just food for though. Strength is looking nice, man. I wish I had your kind of motivation to do that cardio, that's my friggin weakpoint.

bradley
01-29-2003, 05:49 AM
1/29/03

Well no weights today so I went and did some cardio. Went 60 minutes on the ellipticle. I go at a moderate intensity which makes it pretty easy. Looking forward to shoulders tomorrow and will probably throw in some tricep and ab work as well. Anyone checked out T-Man's journal? I find his new program interesting. Anyone have thoughts about it? Also will be lowering cals by about 300, which should putmy total at about 3400-3500. I think 3800 is a little much right now. Think I was gaining weight too fast.

WillKuenzel
01-29-2003, 06:02 AM
Went 60 minutes on the ellipticle.Man I think at even low intensity I'd have passed out before that was up.

Been reading just finally decided to post. 3800 calories is quite a bit. How fast was the weight going up?

bradley
01-29-2003, 04:47 PM
Homeyield

Went up like 5 pounds over the course of week, however I doubt that all of that is true weight gain. I figure some was water and I also get a little variance, but either way I lowered them down a bit. At one time over the summer I was downing 4000+ cals a day and still not gaining so I guess my metabolism has slowed somewhat since dieting. Thanks for stopping by the journal.

EdgarMex
01-29-2003, 06:50 PM
How long are you planning on bulking and how much weight are you looking to gain?

bradley
01-30-2003, 06:21 AM
Originally posted by EdgarMex
How long are you planning on bulking and how much weight are you looking to gain?

I am not sure how much I want to gain. I am basically just going to see how it goes and when I think its time I am going to cut. I am guessing somewhere around 225, at least that is what I would like to get up to. Don't really have a set time period. Planning on going slow and if I only gain .5 pounds a week I will be happy.

bradley
01-30-2003, 06:28 AM
1/30/03

dumb. shoulder press
1x60(8), 2x60(7), 3x6(60)x3(45)--drop set

Started out with a couple of warm up sets. Weight is gradually going up. As soon as I get 10 reps with the 60's I am giong to go up to the 65's. Also did one set of shoulder press on the machine for 11 reps at #10.

front raises (seated) 1x12(25)
plate raises 1x10(45)

Plate raises was something I just wanted to try. Will probably do them again next shoulder day.

lateral raise (seated) 1x12(15), 2x12(20), 3x6(25)

Did these while seated on an incline bench. Seemed to hit the lateral head of my delts harder. Will definetely do these again next week.

dips 1x9(bw), 2x6(bw)

Just trying to give this exercise a little more attention.

skulls
1x10(80), 2x6(85)

I really like skulls. I think my triceps could use a little more work so I am going to coninue hitting them on chest and shoulder day.

Also did a few sets of decline crunches in between sets. Still tinkering with the diet.

Frozenmoses
01-30-2003, 07:41 AM
Nice lifting man, great delt strength especially. Quite a bit of weight on the shoulder presses.

bradley
01-30-2003, 10:23 AM
Originally posted by Frozenmoses
Nice lifting man, great delt strength especially. Quite a bit of weight on the shoulder presses.

I like performing the dumb. presses but whenever I try using a barbell the weight drops like a bad habit. Maybe I am just no cut out for military presses:) Now If I could get my squats up to your totals I would be getting somewhere. Thanks for reading.

EdgarMex
01-30-2003, 10:33 AM
Nice workout, shoulder strenght looking good. I noticed that I can handle a heavier weight when using dumbells than when using a barbel for shoulder presses. do you think it's better having a day just for shoulders than doing them along with chest and tris? I'm asking because doing chest-shoulders-tris makes it a longer workout and I was thinking of maybe switching to a 4 day split with shoulders and traps on the same day.

Bonny Lad
01-30-2003, 01:02 PM
Just read right through your journal. Nice work mate! Looks like you're progressing really well, obviously you're sticking in and putting in the hard work required - it's nice to see you getting the gains that work deserves.

Keep at it :).

bradley
01-30-2003, 04:49 PM
Originally posted by EdgarMex
Nice workout, shoulder strenght looking good. I noticed that I can handle a heavier weight when using dumbells than when using a barbel for shoulder presses. do you think it's better having a day just for shoulders than doing them along with chest and tris? I'm asking because doing chest-shoulders-tris makes it a longer workout and I was thinking of maybe switching to a 4 day split with shoulders and traps on the same day.

Yeah I definetely like having a separate shoulder day. Trying to do chest shoulders and tris really wears me down. I find that my shoulders usually get neglected if I try to do all push exercises on one day. I would give it a try, but I don't do any trap exercises on shoulder day because deads wear my traps out. Seem like it takes at least 4 days for them to recover. Might try doing shoulders and then throw in some smaller bodyparts like abs and calves and maybe work on grip work. You'll be needing that grip strength when you are pullin 315 for reps.;)

bradley
01-30-2003, 04:50 PM
Originally posted by Bonny Lad
Just read right through your journal. Nice work mate! Looks like you're progressing really well, obviously you're sticking in and putting in the hard work required - it's nice to see you getting the gains that work deserves.

Keep at it :).

Appreciate the encouragement. Always happy to see a new person post in the journal:D

bradley
01-31-2003, 05:45 AM
1/31/03

Deadlift 1x8(315), 2x5(335), 3x2(365), 4x1(405), 5x8(205)

Started out with 2 warm up sets (135 and 225). Felt good doing these today. The 405 went up a little slow but probably could have gotten 20 more pounds.

T-Rows 1x10(100), 2x8(100)

Lighter weight than usual but form was good with a slow tempo.

one arm dumb. rows 1x10(80), 2x6(90), 3x12(70)

Would have like to pull more weight but form was good on these. I have a tendency to want to twist my back so I have to be conscious about this when perofrming the rows.

machine pullovers 1x10(11), 2x8(11)

These are an excellent exercises to finish a back workout. Really hits the lats and I don't have to use my arms to pull;)

Also did a few bicep exercises but nothing special. Did one set of bb curls, one set of incline curls, and one set of alternating dumb rows.

EdgarMex
01-31-2003, 04:47 PM
Great work on the deads, 405 is quite some weight!

Do you like T-bar rows better than BB rows? I like those too, but see to feel them a lot on my lower back.

bradley
01-31-2003, 04:50 PM
Originally posted by EdgarMex
Great work on the deads, 405 is quite some weight!

Do you like T-bar rows better than BB rows? I like those too, but see to feel them a lot on my lower back.

I can feel the T-rows in my back better, but I try to alternate to a degree. T-rows are easier on my back after deadlifts though. I am able to get a good slow tempo.

I would like to be up to 495 on deads by this time next year. The sooner the better;)

WillKuenzel
02-01-2003, 12:02 AM
Nice work on the deadlift dude! Very nice pull.

bradley
02-01-2003, 05:19 AM
Originally posted by HomeYield
Nice work on the deadlift dude! Very nice pull.

Thanks man:cool:

JustinF
02-01-2003, 06:55 AM
Originally posted by HomeYield
Nice work on the deadlift dude! Very nice pull.

:withstupi

No doubt. Hella good pull bro. :thumbup:

Frozenmoses
02-01-2003, 07:03 AM
Awesome back day, brad. Something tells me you're gonna have that 495 pull quicker than you expect.

Mixta123
02-04-2003, 02:55 AM
Good work on the deadlift Bradley :)




Would have like to pull more weight but form was good on these. I have a tendency to want to twist my back so I have to be conscious about this when perofrming the rows.

Im a bit like this too. I didnt do mine in front of a mirror this time as all the benches were taken in front of the mirror,made things a bit harder for me as I like to keep an eye out on the form.

bradley
02-04-2003, 06:53 AM
Thanks for stopping by Mixta.

2/3/02

BB bench
1x9(175), 2x4+1neg(185), 3x3(185)x7(135)--drop set

Did a couple of warm up sets as well to get things going.

BB incline
1x9(145), 2x6(155), 3x4(155)x3(135)--drop set

dumb. fly
1x8(55), 2x4(60)x6(35)--drop set, 3x5(55)

Was happy with the first set. I believe 8 is the most I have done with the 55's.

close grip bench
1x8(135), 2x6(145)

Did these with ring finger on inside of smooth part of the bar.

skulls
1x8(85), 2x6(80)

Up from last time I did them so I was happy. Decent workout but then again nothing special. Also did some cardio over the weekend to keep from getting too bored.

bradley
02-04-2003, 06:59 AM
2/4/03

squats
1x10(205), 2x5(225), 4x9(205)

Did these slightly below parallel. Used a bench to make sure I was going down far enough. These were up from last week, and I think part of the reason is that I feel more secure with the bench under me.

leg press
1x12(440), 2x12(530), 3x10(530)x12(440)--drop set

That last set was rough.

leg extension
1x8(20), 2x6(20), 3x10(16), 4x9(16)

Legs were pretty much toasted after these.

SLDL
1x10(95)

Still don't know about the form. Maybe I can find a trainer and ask them about my form. Although I have never seen anyone do these in the gym I workout at.

lying leg curl
1x12(9), 2x7(10), 3x8(9)

Will continue to do these until I find out something on the SLDL.

standing calf raises
1x20(180), 2x(200)

All in all pleased with this workout. Keeping cals at 2900 for now and will re-evaluate my diet after a couple of weeks at this caloric intake.

JustinF
02-04-2003, 07:01 AM
WOAH, 7*735!!! Nice job.;)

Seriously though good progress on everything. You seem to be going up steadily each week. :thumbup:

ericg
02-04-2003, 07:35 AM
Ya man, sweet benching! LOL. Seriously though nice work!

bradley
02-04-2003, 10:30 AM
Originally posted by JustinF
WOAH, 7*735!!! Nice job.;)

Seriously though good progress on everything. You seem to be going up steadily each week. :thumbup:

Lol, I wish that was the case. I would have to say that would be a personal best. Fixed the typo, but thanks for the encouragement.

Ericg-Thanks for stopping by the journal. You should see the numbers I put up on squat j/k.

EdgarMex
02-04-2003, 10:32 AM
Damn, you beat me, man, I was about to comment on that huge bench whe you edited, lol

ericg
02-04-2003, 11:36 AM
I see nothing wrong with your squat.

Have you seen any of the SLDL videos on the net ?

bradley
02-04-2003, 04:31 PM
Originally posted by ericg
I see nothing wrong with your squat.

Have you seen any of the SLDL videos on the net ?

Yeah I just wish I could squat more. I have seen the video at exrx.net but I just can't get the feel in my hams. Do you have another link that might show or explain it better. Thanks in advance.

bradley
02-05-2003, 05:34 AM
2/5/03

Did thirty five minutes of cardio on the ellipticle trainer with 5 minute cooldown.

Weighed 205 yesterday and calories still at 2900. Going to keep them here which is close to maintenance I believe.

bradley
02-05-2003, 05:39 AM
2/5/03

Did thirty five minutes of cardio on the ellipticle trainer with 5 minute cooldown. Also did about 10 minutes of abwork. Mostly bw exercises.

Weighed 205 yesterday and calories still at 2900. Going to keep them here which is close to maintenance I believe.


Daily Gripe:
I hate it when the gym opens late when you make a conscious effort to get there at 5:00 a.m. It has opened late the past 2 out of 3 days and it is beginning to become very irritating. The girl that opens it is the daughter of the manager and she seems to make no effort at getting there on time. I have tried to be polite about it but I am becoming fed up with it. Next time I see the manager I plan on complaining but I know she is aware of the situation because the girl lives at home. Guess I will say something anyway.
:soapbox:

ericg
02-05-2003, 07:32 AM
Originally posted by bradley
Yeah I just wish I could squat more. I have seen the video at exrx.net but I just can't get the feel in my hams. Do you have another link that might show or explain it better. Thanks in advance.

Dam, I thought for sure this site: http://www.joeskopec.com/assist.html had some SLDL videos. All they have is conventional and RDL. I know I have a good description somewheres....

WillKuenzel
02-05-2003, 08:10 AM
I used to hit the gym at 5am too and would have to wait because the girl that opened it had stayed out too late the night before and wasn't responsible enough to get up or go to bed earlier, or at least get someone else to cover for her. Just a little bit common courtesy would be nice. I would mention something to the manager. Might get something done.

ericg
02-05-2003, 08:35 AM
HomeYeild - is this girl attractive though. maybe you could personally give her a wake up call.

WillKuenzel
02-05-2003, 08:41 AM
LOL, I might have thought about that if she hadn't been psycho. Sanity is an important thing.

fuzz
02-05-2003, 10:15 AM
B - are you cutting or bulking right now? I noticed your maint. cals is almost exactly the same as me (right around 3000).

bradley
02-05-2003, 04:43 PM
I know exactly how you feel Homeyield. It's like I can feel my enthusiasm running out of me while sitting in the gym parking lot. Hopefully it will get better.

Eric thanks for the link and maybe you will run across a SLDL video clip.

bradley
02-05-2003, 04:46 PM
Originally posted by fuzz
B - are you cutting or bulking right now? I noticed your maint. cals is almost exactly the same as me (right around 3000).

I am really unsure of what I want to do right now. One minute I want to bulk and the next I want to cut, so I decided to just hold cals around maintenance and continue to do cardio. I was going to bulk using super one+ but decided to wait. I am gradually losing and strength is still increasing little by little so I am going to continue doing this for a while. So I guess you can say I am cutting very slowly:D (or until I change my mind again)

Frozenmoses
02-05-2003, 07:35 PM
Originally posted by bradley

I am gradually losing and strength is still increasing little by little so I am going to continue doing this for a while.

Good call, dude. Best to not mess with a good thing, hehe. Losing while getting stronger is always bonus points. Glad to hear things are progressing for you, and lifts are looking sweeter and sweeter.

WillKuenzel
02-05-2003, 11:40 PM
:withstupi

If it ain't broke don't fix it. Glad to hear that its moving in that direction for ya too. Sounds like a pretty sweet deal to me.

bradley
02-06-2003, 06:47 AM
Thanks a lot Frozenmoses and Homeyield. Always appreciate the encouragement. I have started writing my caloric total for the day on a calender on my fridge. I have a pre-set caloric goal for each day of the week and at the end of the week I re-evaluate my progress and determine the calorie goal for next week. Like this week was 2900 and looks like I will be keeping it here next week as well. Seems to be keeping me honest diet wise.

bradley
02-06-2003, 06:55 AM
2/6/03

Dumb. shoulder press
1x10(60), 2x3(65), 3x760, 4x7(60)

Started with a couple of warm ups before going with the work sets. Was planning on doing three work sets but that second set was disappointing. Seems like it takes too much of my strength to get the 65's into position, even though they only weigh 5 more pounds than the 60's. Up two reps from last week on first set.:)

front plate raises
1x10(35), 2x10(35)

Did these with my back against the wall to try and eliminate any cheating.

lateral raises
1x12(20), 2x12(20), 3x10(15) 1x10(8)--machine

The first two sets were done seated on an incline bench and the third set was done while laying sideways on the T-row. If that makes sense. I really felt it in the lateral head when I did that third set.

dips
1x10(BW), 2x8(BW)

These are getting easier, but still need a lot of work.

skulls
1x8(85), 2x5(85)

rope pulldowns
1x12(100), 2x12(110)

Decent workout. Gym opened up 3 minutes late. That makes 3 out of 4 days not opening on time. Back day tomorrow:)

bradley
02-07-2003, 05:41 AM
2/7/03

Deadlift
1x10(310), 2x1(365), 3x0(425), 4x1(405), 5x0(415), 6x10(275)

Up two reps on the first and last set from last week. Lost my grip on the second set and a little disappointed that I couldn't pull 415 or 425. I find that I can lock out 405 relatively easy compared to 415 even though it's only 10 pounds. Anyway I made a little progress so that will have to do:)

T-Row
1x10(100), 2x8(110)

Used a neutral grip on the inside handles.

one arm dumb. rows
1x10(80), 2x8(90)

Cheated a little on the last rep with the 90's.

BB rows
1x12(135)

Just wanted to do a light set.

machine pullovers
1x12(11), 2x6(12)x6(8)--drop set

BB curls
1x10(65)

incline dumb. curls 1x7(30)

Workout took about an hour. Calories still at 2900.

ericg
02-07-2003, 06:17 AM
Nice DL man, great work. 10*310 & 405 is awesome.

JustinF
02-07-2003, 06:32 AM
Agreed. Nice workouts bro. Keep up the hard work!

fuzz
02-07-2003, 07:57 AM
Great job on the deads, man. You'll get 415 in no time...you pull sumo or conventional?

EdgarMex
02-07-2003, 11:40 AM
Great work on those deadlifts! Progress is looking good. 415 is just around the corner.

bradley
02-07-2003, 04:28 PM
Ericg- Thanks for the encouragement. Always apprecitated.

JustinF- Hopefully one day I can throw around some heavy poundage like you do. Although I do think deads are my favorite exercise. I get a good feeling of accomplishment when I am done, and I am also exhausted. Nothing like letting those weights drop at 5:15 in the morning.

Fuzz- I pull conventional. I find sumo to be at an awkward angle for me and don't want to risk hurting my knee again.

Edgar- Thanks man, I just wish it would have happened today. Oh well, I will just try and work that much harder next workout.:)

Franjipani
02-07-2003, 07:49 PM
Originally posted by bradley
Gym opened up 3 minutes late. That makes 3 out of 4 days not opening on time.

*lol*

Wow....you sure are keen ;).

Just wanted to let you know that I reckon your support and encouragement on this site is invaluable :angel:

WillKuenzel
02-07-2003, 08:07 PM
I think you could easily pull 425 but you might have used up just a little bit too much energy doing 310 10 times. Just do 315 a few times before moving up.

Doing that reps, do you not feel like you start to lose a little too much form. I normally don't do deadlifts for more than 5 reps, even at lighter weight.

EdgarMex
02-07-2003, 08:24 PM
Yeah, that's what I've been doing too (not that I'm pulling as much weight as you guys do). Lighter set 8 reps even if I can do more, 2 medium weight sets of 5 reps and then the heavy set for as many reps as I can.

Silverback
02-08-2003, 02:18 AM
Nice workouts there brad, jesus i didn't realise you were deading that much good on ya bro:thumbup:

lol@ the gym opening 3mins late, what time was it?:)

keep it going strong m8

B-R

bradley
02-08-2003, 04:23 PM
Originally posted by Franjipani


*lol*

Wow....you sure are keen ;).

Just wanted to let you know that I reckon your support and encouragement on this site is invaluable :angel:

Thanks for stopping by Franji. Yeah, I am a punctual person, and I attribute that to being in the Navy. If we were 30 seconds late for anything there would be hell to pay. I guess I expect the civilian world to operate the same way. Although I should know this will never happen. Thanks for the kind words.

bradley
02-08-2003, 04:27 PM
Homeyield-

I think my form stays pretty good on the 315 set and I feel as though I could get that for 12 but you are probably right in that I should do sets of maybe 5 or 6 and work up from there. I will give that a try and see how it goes. Sounds like a solid idea and I will give it a shot next. Thanks for the input. It's always appreciated. Now if I had half the upper body strength you do I would be a lot happier:)

Edgar-
Going to give it a shot and I will let you know how it goes. Seems to be working well for you, seeing as you are hitting PR's every workout it seems;)

bradley
02-08-2003, 04:31 PM
Originally posted by Big-Ron
Nice workouts there brad, jesus i didn't realise you were deading that much good on ya bro:thumbup:

lol@ the gym opening 3mins late, what time was it?:)

keep it going strong m8

B-R

Thanks B-R. How's the shoulder been doing. Looking forward to seeing that journal pop back up.

Yeah the gym opened up at 5:03 a.m. , which is unacceptable. I like to be starting my warmups at 5:01 and not sitting in my car. I kind of laugh about it now but it does get frustrating because I have to workout and then go home and eat and get ready to go to school which takes 45 minutes to drive one way. Every minute counts. Good to hear from you and hope everything is going well for you. Get that journal up when you are back at 100%.

EdgarMex
02-08-2003, 04:38 PM
Originally posted by bradley
Going to give it a shot and I will let you know how it goes. Seems to be working well for you, seeing as you are hitting PR's every workout it seems;)

Well, that's mostly because I have never really deadlifted so I'm still trying to find my max and I'm sure I'm getting real close. But like HomeYield said, not doing many reps on the warmup sets will leave more energy for the heavy set

Silverback
02-09-2003, 02:11 AM
lol, cheers 4 the support brad.

Shoulder is feeling much better thanks, The main problem was that i was nursing a rotator cuff injury that didn't exist!

It had been wrongly diagnosed, because i went to a different physio and found that my rotator was fine, but a part had been damaged in the clavicle, meaning there was an uneven joint causing friction.

The physio started working on it and now its starting to feel fine, thank goodness:) Im really glad that i will be able to get training fully soon, becasue the Ronster is getting a bit fat:(

I the journal will be popping up soon dont worry, I hear what your saying on the gym time, but personally i prefer to work out a bit later, not really a first thing person.

By the way what does your warm-up compromise of?

B-R

bradley
02-09-2003, 05:33 AM
B-R

For example on deads I will do the bar for 12-15 reps and then maybe 135 for 6, 225 for 6 and then I am ready to go. I basically try to get the blood flowing and joints good and warmed up for the heavier sets. Usually follow the same routine for each bodypart just perform a different exercise.

Silverback
02-09-2003, 07:18 AM
ah i get ya:)

The_Chicken_Daddy
02-09-2003, 07:25 AM
'Sup Brad, how goes it?

Bonny Lad
02-09-2003, 08:16 AM
Excellent progress again bradley, well done. Great deadlifting, but more importantly WOW at your DB shoulder pressing:


Dumb. shoulder press
1x10(60), 2x3(65), 3x760, 4x7(60)

3x760lbs is amazing!!!

;)

Seriously though, well done - it's great to see this kind of progress, I'm finding your journal very motivational.

bradley
02-10-2003, 03:15 AM
Originally posted by The_Chicken_Daddy
'Sup Brad, how goes it?

Pretty good as of late. Staying bogged down with school work and such but that is the way it goes this time of year. Haven't seen you posting as much. Just been lurking around, huh?:)

By the way, do you know off hand an easy way to measure pure dextrose, without a food scale?

Also been playing around with different grip widths on bench and wondering how far apart do you place your hands on the bar? Trying to find the grip that works best for us tall people. Thanks for any info.

bradley
02-10-2003, 03:17 AM
Originally posted by Bonny Lad
Excellent progress again bradley, well done. Great deadlifting, but more importantly WOW at your DB shoulder pressing:



3x760lbs is amazing!!!

;)

Seriously though, well done - it's great to see this kind of progress, I'm finding your journal very motivational.

Thanks Bonny Lad, yeah 3x760 would be quite an accomplishment;) Should be 3x7(60). I appreciate the compliments and hope the knee is feeling a better for next weeks squat workout. So how's the goal planning coming along. Good luck with it.

JustinF
02-10-2003, 03:43 AM
Originally posted by bradley
Ericg- Thanks for the encouragement. Always apprecitated.

JustinF- Hopefully one day I can throw around some heavy poundage like you do. Although I do think deads are my favorite exercise. I get a good feeling of accomplishment when I am done, and I am also exhausted. Nothing like letting those weights drop at 5:15 in the morning.



Speaking of deads, I DEFINATELY found my weakness. That is them. I found out just hoe much I suck at them this weekend. Anyway, I'm still very impressed at your #'s. Keep in mind with my heavy lifts I also have a heavy body to throw behind it, that helps out a little. ;) Keep up the good work bro!

bradley
02-10-2003, 05:52 AM
Originally posted by JustinF


Speaking of deads, I DEFINATELY found my weakness. That is them. I found out just hoe much I suck at them this weekend. Anyway, I'm still very impressed at your #'s. Keep in mind with my heavy lifts I also have a heavy body to throw behind it, that helps out a little. ;) Keep up the good work bro!

Thanks Justin. I think with your work ethic in the gym you will be putting up some impressive numbers in the gym. By the way, do you have spring training? If so when does that start?

JustinF
02-10-2003, 06:28 AM
There's not really a Spring training. Nobody gets paid, so it's pretty much up to you how much or little you are going to do. Myself, usually at the first sign of spring I am out doing sprints. A lot of the guys on the team get together a couple times a week for sprints and plyometrics also, but it's nothing that is mandatory by the team.

bradley
02-10-2003, 04:31 PM
2/10/03

BB bench
1x5+1neg(185), 2x5+1neg(180), 3x4(175)x7(135)--drop set

Felt pretty good on these. Trying to work in a lower rep range and see what kind of results I get.

BB incline
1x6(155), 2x5(155), 3x5(145)x2(135)--drop set

dumb flyes
1x60(5), 2x7(55), 3x5(55)x5(40)--drop set


close grip bench
1x6(145), 2x4(145), 3x7+1neg(135

I find it hard to progress on this. Not really a good feeling when I perform these. Will keep at it for a couple more weeks then might try some other exercise.

skulls
1x12(70), 2x5(90)

Decent workout and I am still trying to vary my grip on the bench to see what feels the most comfortable. Ring finger on the outer ring seems to be the most comfortable.

Did some cardio on Sunday and a bunch of studying for some upcoming tests in school. Cals were at 2500 Sunday and should be around 2800 today.

The_Chicken_Daddy
02-10-2003, 04:55 PM
Originally posted by bradley


Pretty good as of late. Staying bogged down with school work and such but that is the way it goes this time of year. Haven't seen you posting as much. Just been lurking around, huh?:)

By the way, do you know off hand an easy way to measure pure dextrose, without a food scale?

Also been playing around with different grip widths on bench and wondering how far apart do you place your hands on the bar? Trying to find the grip that works best for us tall people. Thanks for any info.

I put my ring fingers on the ring of the bar.

Maybe pre-measure the dextrose and keep it in a bag? Failing that, work out how much dextrose you scoop on average with a tablespoon and then just estimate (e.g. if, on average, you pick up 25g of dextrose with one tablespoon, use two table spoons if you need 50g etc..)

EdgarMex
02-10-2003, 05:39 PM
Workout looks pretty good. Is 5 reps the new range or are you planning on a lower rep range?

Tank23
02-11-2003, 03:48 AM
Impressive #'s ur throwing around there Bradley. Keep it up.

-Tank

bradley
02-11-2003, 06:01 AM
Originally posted by EdgarMex
Workout looks pretty good. Is 5 reps the new range or are you planning on a lower rep range?

On the compound lifts, specifically bench and deads, I am going to try and keep it at 5 reps and maybe on the last set do a drop set or add an extra set with higher reps lower weight. See what happens:)

bradley
02-11-2003, 06:02 AM
Originally posted by Tank23
Impressive #'s ur throwing around there Bradley. Keep it up.

-Tank

Thanks for the compliment Tank. Stop by anytime;)

bradley
02-11-2003, 06:10 AM
2/11/03

squats
1x9(225), 2x3(245), 3x7(225), 4x12(185)

Went up on these so I was happy. Big difference between 225 and 245. Might go from 225 to 235 next leg workout.

1x12(440), 2x12(530), 3x3(620):(, 4x35(440)

Did 12 reps with 530 fairly easy so I tried with 630 and felt really heavy. Didn't feel I was going down far enough so I stopped after 3 reps. The last set took a while but had my legs mighty wobbly after I got finished.

leg extension
1x9(20), 2x8(18), 3x9(16), 4x7(14)x4(10)--drop set

Lying leg curl
1x9(10), 2x10(9), 3x11(9), 4x11(9)

seated calf raise
1x15(100), 2x5(150), 3x10(125)

Good workout but I was wiped out after I got done.

JustinF
02-11-2003, 06:14 AM
Nice leg day bro. Keep up the good work!

ericg
02-11-2003, 06:26 AM
Ya, nice leg day man! Keep up the hard work.

bradley
02-11-2003, 06:29 AM
Thanks Justin and Eric. Getting input on your workouts and training really helps keep me motivated. Always wanting to move up. Thanks again.

EdgarMex
02-11-2003, 11:02 AM
Nice job on the squats, bro, it seems it's going to take me a while to catch up too you, LOL

PowerManDL
02-11-2003, 11:10 AM
Originally posted by bradley
Decent workout and I am still trying to vary my grip on the bench to see what feels the most comfortable. Ring finger on the outer ring seems to be the most comfortable.

That's actually my "main" pressing grip, give or take a half-inch or so.

I've seen good results going wider (index finger on the ring) also. I'd do them wider like that on occasion as well, just to test the feel of it.

Ironically, it feels awkward to unrack and at the lockout with the wider grip, but I'm a lot stronger across the rest of the ROM that way.

bradley
02-11-2003, 04:57 PM
Originally posted by PowerManDL


That's actually my "main" pressing grip, give or take a half-inch or so.

I've seen good results going wider (index finger on the ring) also. I'd do them wider like that on occasion as well, just to test the feel of it.

Ironically, it feels awkward to unrack and at the lockout with the wider grip, but I'm a lot stronger across the rest of the ROM that way.

Thanks for the input Powerman. I will just continue switching it up every now and then.

Been hearing a lot of advertisements for World Gym down your way. Does your gum have a lot of new members now? 107.7 has been plugging it every 15 minutes it seems like.

bradley
02-11-2003, 04:58 PM
Originally posted by EdgarMex
Nice job on the squats, bro, it seems it's going to take me a while to catch up too you, LOL

Thanks Edgar. I was surprised to go up that much today but I am happy about it.

WillKuenzel
02-11-2003, 08:47 PM
I'm the same as powerman. My main pressing grip is index finger on the ring. With that grip I'm pretty strong getting it through the first couple of inches and close to lock out but I have a stronger lockout with a closer grip. LOL, I guess experimentation is the only way to go.

Nice job on the squatting too! There is a pretty big difference when you more up 20lbs. I'd say though once you've been doing 245 to just stay there and work on getting the reps up.

bradley
02-12-2003, 03:07 AM
Originally posted by HomeYield
I'm the same as powerman. My main pressing grip is index finger on the ring. With that grip I'm pretty strong getting it through the first couple of inches and close to lock out but I have a stronger lockout with a closer grip. LOL, I guess experimentation is the only way to go.

Nice job on the squatting too! There is a pretty big difference when you more up 20lbs. I'd say though once you've been doing 245 to just stay there and work on getting the reps up.

I guess it is easier to lock out with a closer grip because of the increased involvment of the triceps with a narrower grip. This could also be the reason that it is easier in the middle portion of the movement. My logic could be off though :)

I'll give it a shot. Next week I will start at 245 after completing my warm up sets and see how that works. Thanks, Homeyield.

bradley
02-13-2003, 06:34 AM
2/13/03

dumb shoulder press
1x8(60), 2x6(60), 3x2(65), 4x7(60)

I am having trouble getting the 65's started. Seems like it takes all my strength to get them up on my shoulders and moving. I was going to start with the 65's on the first set but couldn't really get them going so I went with the 60's. Spotter assisted me in getting them up on the 3rd set but it was a pathetic set to say the least. It is only 5 more lbs. but it seems like 20. Can't really figure this out. Might switch to BB shoulder presses next workout.

front plate raises
1x12(35), 2x5(45)x13(35)--drop set

These really hit my front delts hard. Did the first set with back against the wall.

lateral raises
1x12(20), 2x11(15), 3x7(9), 4x12(8)

First set was done while seated on an incline bench. Second set I did while laying sideways on a T-row. This really hits the delts hard IMO. Last two sets were done on a machine. Just felt like switching things up today for some reason.

dips
1x12(BW), 2x8(BW)

These are getting somewhat better. Finally:)

skulls
1x5(90), 2x7(85), 3x8(80)

rope pulldowns
1x12(110), 2x9(120)

Nothing special today. Cals are still the same and looking forward to back day tomorrow.

ericg
02-13-2003, 07:39 AM
Originally posted by bradley
2/13/03

dumb shoulder press
1x8(60), 2x6(60), 3x2(65), 4x7(60)

Might switch to BB shoulder presses next workout.


Prob not a bad idea. Decent session man.

JustinF
02-13-2003, 07:40 AM
Bradley- Was that your very first shoulder exercise, the presses? I know that sometimes on my last set of a certain bodypart even the slightest adjustment up feels like a lot because my muscles are already spent. I dunno, just a thought.

EdgarMex
02-13-2003, 10:21 AM
Have you tried doing your heaviest set first (after 1 or 2 light warmup sets)? it might help to get a few more reps with the 65s, though you'd probably have to do all the other sets with 60s or 55s, but it might help to get used to the new weight. Also how do you get the DBs up?

Good shoulder workout :thumbup: I'm curious about the lateral raises with the T-bar, but I can't picture how you do them.

bradley
02-13-2003, 11:16 AM
Originally posted by JustinF
Bradley- Was that your very first shoulder exercise, the presses? I know that sometimes on my last set of a certain bodypart even the slightest adjustment up feels like a lot because my muscles are already spent. I dunno, just a thought.

Yeah was the first exercise. Should have been have been able to do them but just couldn't get them moving. I think I will try barbell presses and see how they go. Thanks for the input.

bradley
02-13-2003, 11:19 AM
Originally posted by EdgarMex
Have you tried doing your heaviest set first (after 1 or 2 light warmup sets)? it might help to get a few more reps with the 65s, though you'd probably have to do all the other sets with 60s or 55s, but it might help to get used to the new weight. Also how do you get the DBs up?

Good shoulder workout :thumbup: I'm curious about the lateral raises with the T-bar, but I can't picture how you do them.

I do the lateral raises on the T-row by laying on my side (kind of propped up on the bench and just raise my arm up like a regular lateral raise and then switch sides. Makes me work at a different angle which is rather tough if I do say so myself :) Hope that makes more sense.

Yeah I started the first heavy set with the 's so I still can't figure out the problem. Thanks for the input Edgar, always welcome.

bradley
02-13-2003, 11:20 AM
Originally posted by ericg


Prob not a bad idea. Decent session man.

Thanks, I'll keep you updated on the BB presses.;)

Silverback
02-13-2003, 01:06 PM
yo, yo, yo brad

Nice sesh. Your dips really have come on. a credit to you dude:thumbup:

I agree edgar on performing heavy sets first, it can provide you with the reps that you require, it has worked for me in the past.

I pressume diet is still spot on brad:)

later B-R

bradley
02-13-2003, 04:44 PM
Originally posted by Big-Ron
yo, yo, yo brad

Nice sesh. Your dips really have come on. a credit to you dude:thumbup:

I agree edgar on performing heavy sets first, it can provide you with the reps that you require, it has worked for me in the past.

I pressume diet is still spot on brad:)

later B-R

Thanks for stopping by the journal B-R. Keeping daily cals right at 2850 give or take a few. Weight is at 204 (in the afternoon), and I am too lazy to weigh myself first thing in the morning. How is school going for you?

bradley
02-14-2003, 05:39 AM
2/14/03

Deadlift
1x5(315), 2x1(415), 3x4(365), 4x5(335)

Started with a couple of warm up sets of 135 and 225. Going to do no more than 5 reps on any single set from now on. This seems to work better than the higher reps sets. Pulled 415 easier than I thought but didn't try to go any higher. Will try 425 next week. Planning to start first set at 335 next week.

T-row
1x12(100), 2x10(110)

Reps went up on both sets so will start with 110 next week.

one arm dumb. row
1x8(90), 2x8(90), 3x10(75)

These were ok.

machine pullovers
1x6(13), 2x8(10)

Immediately after each set of these I did a set of pulldowns to the front at 100lbs. First set was with an overhand wide grip and the second set was shoulder width underhand grip.

Also did a couple of sets of preacher curls and a couple sets of alternating dumb. curls. Thinking about moving biceps to Monday after chest and then doing tri's after shoulders on Thursday. I think this will allow me to hit the biceps with a little more intensity. I have been working tri's twice a week so it is probably better that I only train them once per week.

ericg
02-14-2003, 06:26 AM
Nice DL as usual. :)

Coke
02-14-2003, 06:41 AM
Good work Bradley. Decent numbers, keep it up!

bradley
02-14-2003, 02:12 PM
Thanks ericg and cocoa.

EdgarMex
02-14-2003, 02:17 PM
Originally posted by bradley
Deadlift
1x5(315), 2x1(415), 3x4(365), 4x5(335)


Nice pull, dude!

bradley
02-17-2003, 05:52 AM
2/17/02

BB bench
1x6(185), 2x5(180), 3x8(165), 4x12(135)

Nothing special to report here.

BB incline
1x5+1neg.(155), 2x6+1neg.(145)

dumb. incline
1x4(65), 2x10(60)

Don't really know why there was such a big jump. Maybe a little longer rest period.

dumb. fly
1x5(60), 2x7(55), 3x6(55), 4x10(40)

CHest was pretty much through after these.

skulls
1x5(90), 2x4(90), 3x5(80)

Got about 5.5 reps on the first set. Just couldn't get that elusive 6th rep. Will happen next week though;)

rope pulldown
1x12(110), 2x12(110), 3x12(110)

NIce and slow on these.

Cals were too low yesterday, 2100, but should be back at 2850 or so today. Did some cardio over the weekend but no lifting. Leg day tomorrow. Chest is becoming my least favorite day, which means I need to work harder at it.

bradley
02-18-2003, 06:45 AM
2/18/03

squats
1x7(235), 2x4(245), 3x10(205)

Started out with a couple of warm up sets. Moving up in these, which is always a good thing:)

leg press
1x12(530), 2x3(580), 3x35(440)

Not enough rest between 1st and 2nd set. I really like doing that last high rep set. Usually have to pause a lot towards the end.

dumb. lunges
1x12(25's)

Not too hard but after the leg press I couldn't have done to much more.

Leg extensions
1x9(20-stack), 2x7(19), 3x9(15), 4x12(12)

Quads were officially done after these.

Lying leg curl
1x12(6), 2x12(7), 3x12(7.5), 4x8(8)

Dropped the weight on these and went slower. Seems to hit my hams harder this way.

Seated Calf Raise
1x15(100), 2x11(125), 3x8(150), 4x4(175)

Workout was good, and happy that I went up a little on the squats. I am getting used to going heavier on the squats, but I am still leary of squatting with heavy weights. Need to get over that.:)

ericg
02-18-2003, 06:55 AM
Nice benching and squattin man! I know what you mean of being leary of heavy weight squats. If we could only get that out of our heads.

EdgarMex
02-18-2003, 11:01 AM
Squats look sweet, just take it slow with the weight and you'll get there. How do you like doing lunges? I hate those, the take out too much energy, especially after squats.

bradley
02-18-2003, 11:31 AM
ericg--I am slowly getting more comfortable with heavy squats. All in good time I guess.:)

Edgar- I just do the lunges every now and then. I think they are a good exercise but they are brutal if done towards the end of a workout.

ericg
02-18-2003, 11:41 AM
walking lunges are sweet, i havent done them since HS though. i remember walking down the halls in scholl with heavy DBs in my hand, LOL

PowerManDL
02-18-2003, 11:54 AM
Squatting is the worst, from a psychological standpoint. Its even worse than deadlifting for me-- the mere sight of three plates on the bar is enough to bug me, even though I can handle it.

I'm finding that Mudvayne/Zombie/Slayer is helping me handle that issue by getting so pumped up that I don't care.

bradley
02-18-2003, 04:51 PM
Originally posted by PowerManDL
Squatting is the worst, from a psychological standpoint. Its even worse than deadlifting for me-- the mere sight of three plates on the bar is enough to bug me, even though I can handle it.

I'm finding that Mudvayne/Zombie/Slayer is helping me handle that issue by getting so pumped up that I don't care.

Yeah I agree, deadlifts aren't near as bad as squats. I guess because the weight is not on your shoulders. A little Tool or Stone Sour is also beneficial. Slayer=classic:thumbup:

WillKuenzel
02-19-2003, 02:43 AM
Nice leg session! Always nice to see the squats jumping up. I love walking lunges but I prefer BB to DB's.

And call me crazy but congrats on mod. I sure hadn't noticed that before and if its late then just call me weird but with as much as you help out you definitely deserve it.

bradley
02-19-2003, 03:11 AM
Originally posted by HomeYield
Nice leg session! Always nice to see the squats jumping up. I love walking lunges but I prefer BB to DB's.

And call me crazy but congrats on mod. I sure hadn't noticed that before and if its late then just call me weird but with as much as you help out you definitely deserve it.

Thanks Homeyield. TBH I have never tried BB lunges. Oh yeah, thanks again for the deadlift advice. Just working in the 5 rep range seemed to help my overall strength and form. Appreciate it:)

Franjipani
02-19-2003, 04:11 AM
I'm with HY on the barbell lunges....they ROCK much like yourself:thumbup:

ericg
02-19-2003, 07:51 AM
Stone Sour is sweet. Ya, you most def deserve the mod role man. Congrats.

Silverback
02-19-2003, 02:21 PM
word on that brad, im a little squimeesh on squats, especially after seeing Jean-Pierre Fux cripple on the sqaut :(

Your workouts have been looking better and better lately your squatting exemplifies this,

good work man, keep it up.

ps hows colloge going?

bradley
02-19-2003, 04:41 PM
Thanks B-R. School is good just have a lot of finance classes this semester. I guess seeing how my major is finance this would be the reason. I am enjoying it, but sometimes I just get burned out from all the assignments and tests, which I am sure you know how that goes. It is a 45 minute commute each way so that gets old, especially since I have to drive it five days a week. Will be worth it in the long run though.;)

carolinagirl
02-19-2003, 06:48 PM
Originally posted by bradley
squats
1x7(235), 2x4(245), 3x10(205)
I am getting used to going heavier on the squats, but I am still leary of squatting with heavy weights. Need to get over that.:)

Umm, I wouldn't call those squats exactly light! Nothing to be ashamed of there!

(And I, too, am a devotee of lunges. Used to hate 'em, now I love 'em.)

Congrats, mod-man!

bradley
02-20-2003, 03:12 AM
Thanks for stopping by carolinagirl. Looks like ya'll have had some rough weather up that way:(

Yeah, I agree in that lunges are sometimes not given their proper due. :)

JustinF
02-20-2003, 06:09 AM
Damn bro, that's a long commute. Looks like you're dedicated in everything you do!! Keep up the good work!