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pagan058
03-05-2003, 11:51 AM
I have been talking to a friend about this forum and he recommended me to begin keeping a journal. So I am gonna give it a shot. Right now I am in a slow bulk cycle. I am trying to keep my fat percent as low as I can with the calories I am consuming. Right now my training split is:
Morning Afternoon
Monday: Cardio and Abs Chest
Wednesday: " " Legs
Friday: " " Arms

Tuesday: Back
Thursday: Shoulders

I am 6'2" and about 215. I havent checked my bodyfat in a while, but last time I checked it was around 13%. I haven't maxed out since I was forced to quit college football but here is a estimate.
Bench: 330
Squat: 485
Push Press: 300
Deadlift: 500

Just thought I would have a introduction before I started.

Monday: Diet: Protein Shake and Banana
Two pancakes and 5 egg whites
Protein Shake and Banana
Preworkout: 1 cup cottage cheese
Post : Protein Shake with 5 grams glutamine
1.5 cups of oatmeal and 2 chicken breasts
Protein Shake

Chest: I had a pretty good workout today. I moved up in weight on the flat bench db press, but I still stayed the same on bb incline presses. After that I moved to my favorite exercise: Weighted Dips, Last set i got 90 pounds up 10 times. Still trying to move up. Then I did some cable crossovers to burn me up at the end of my workout.
Somebody tell me what you think.

WillKuenzel
03-05-2003, 12:02 PM
Just to :spam: ya. About time you started a stupid journal.

Are you counting calories or just estimating?

pagan058
03-05-2003, 04:15 PM
Yeah it is. Uhh yeah I am estimating, but its going pretty good for me, cuz I have gained 2 pounds so far.

pagan058
03-08-2003, 02:23 PM
I decided I am just gonna hold off on continueing my journal until Monday.....Peace out....

SWOLE
03-08-2003, 05:33 PM
you have some nice strength for your weight, you must be pretty darn lean. why did you quit football?? if it makes you feel better, i was forced to quit volleyball in college because of a knee injury.
good luck with the journal!!

SWOLE
03-08-2003, 05:34 PM
and whats with more people from NC...

pagan058
03-10-2003, 02:20 PM
Homeyield got me started at this site. I went to high school with him. I had to quit football because of a shoulder injury. If I stayed on the team I would have missed a whole season. And the coach was a dickhead.

Mik
03-10-2003, 02:25 PM
More people from NC!?

That deserves a :spam: :D

pagan058
03-10-2003, 02:29 PM
Monday: Morning 30 min interval training Stair Master. (it seems to be mastering me though) 15 min Abs




Monday: I decided to give myself a shock so I through in a whole workout of supersets.

Chest/Back: Incline: 205*10, 225*6, 245*3
Weighted Chins: Bodyweight*12, +25*6, +35*4
Chest/Back: Flat DB: 95*10, 105*8, 115*6
Narrow Pull-Downs: 80*10, 95*8, 105*6
Chest/Back: Decline Flyes: 40*10, 45*8, 50*6
DB Rows : 70*10, 75*8, 85*6
Chest/Back: Weighted Dips (I love these) +45*12, +75*9, +90*7
Hyperextensions: 4*25

i tryed to eat every three hours. Protein was around 235 today. My carbs, I have no idea But I need to eat more. Total Calories: 3500...give or take a little.....

pagan058
03-11-2003, 03:43 PM
Tuesday: LEG DAY...man I hate workin legs...

Really good workout today. Superset Parallel Squat/Leg press
225*12 405*12
275*10 475*10
315*9 540*8
365*6 720*4

Superset Lunges (DB)/Extensions
55*10 cant rem.
60*10 n/a
65*8 n/a
I tried to do the lunges with a barbell, but I couldn't get comfortable with....I felt like I was gonna blow my knee out.

Leg curls: 60*12, 80*10, 100*8
My hamstrings are pathetic. Everytime I get a good burn in them, they cramp up and I cant move. Im a loser......lol

I work calves by themselves....since I dont have any......

Diet was good....Dont have time to post it. Multi-vitamin and Glutamine..... PS Dymetrine Extreme is the shiznit!!!!!

Peace Out.....I am gonna go limp out of my computer room and go to sleep now.....

pagan058
03-13-2003, 06:24 PM
Wednesday

Shoulders: Barbell Press 135*10
175*8
185*6

Lateral Raise 30*10
35*10
40*8

Rear Raise 40*10
45*10
50*8

Shrugs DB 100*15
110*12
120*10

Upright Rows 70*10
80*10
90*10

Thats it.......Diet was the same as monday....

pagan058
03-13-2003, 06:28 PM
Thursday

Arms SUPERSETS Barbell Curls/Skullcrushers
Db Curls /Close Grip Bench
Preacher Curls/pressdowns
Hammer Curls/dips
Concentration Curls/Reverse Pressdowns
Zottman Curls

Done.....
protein shake and banana with oatmeal
2 chicken breasts and 1 cup of rice
protein shake and banana with oatmeal
V8 shake and 1 can tuna
Protein shake and banana
1 can of chicken and 1 baked potato

Supplements Glutamine 5 grams
Multi-Vitamin
Dymetrine Extreme 3 capsules

Peace Out.......

WillKuenzel
03-14-2003, 08:15 AM
Look into getting some healthy fats into that diet. Get some natty pb and some flax seed oil.

Workouts looking good.

What's up for the weekend?

pagan058
03-14-2003, 11:28 AM
Homeyield: Dude I dont know what I am gettin into. I should be back in Charlotte around 3:00 on saturday. What do you have in mind?


Cardio: Stairclimber 30 min. Interval Training
Abs


Hittin up my legs again..... Parallel Squats: 10*315
8*365
6*385
3*405
SLDL: 10*135
10*165
10*175

Leg Extensions: dont know the weight.

Leg Curls: dont know

Abductor/Adductor: dont know...but it hurt. (DOES ANYONE EVER FEEL YOUR BALLS ARE GONNA FALL OUT WHEN YOU DO THAT MACHINE????)

GOOD WORKOUT....MY HAMSTRINGS SUCK.......IF I HAD CALVES...THEY WOULD SUCK TOO...

DIET: Protein Shake, Dymetrine Extreme, Multi-Vitamin
Peanut Butter Sandwich and 2 glasses of Milk (Skim)
2 cans of tuna and handful of sunflower seeds
Protein Shake and banana, dymetrine extreme
2 cups of cottage cheese
Protein Shake with Glutamine

pagan058
03-15-2003, 12:10 PM
cardio: stairclimber and abs

dont have time to put my diet on here....Supplements: Glutamine
Multi-vit
dymetrine

pagan058
03-16-2003, 11:16 AM
REST DAY.......AHHHHHH

DIET: LOTS OF WHEY PROTEIN AND REAL LOW ON CARBS.....

SUPPLEMENTS: FLAX SEED OIL
MULTI-VITAMIN
DYMETRINE EXTREME

pagan058
03-17-2003, 11:39 AM
BACK TO WORK

MORNING: STAIR CLIMBER AND ABS


AFTERNOON: CHEST AND SHOULDERS

CHEST: INCLINE: 205*10, 225*7, 250*2
FLAT DB: 90*10, 105*10 120*6
DECLINE FLYE: 50*10, 55*10, 60*8
DIPS: +75*12 +90*10 +110*8

SHOULDERS: DB PRESS: 65*10, 70*10, 75*8, 80*5
LATERALS: 25*12, 30*10, 35*8, 35*6
REAR RAI: 45*10, 50*10, 55*10

AND IM OUT!!!!!!!!

DIET: CREATINE SHAKE AND PROTEIN SHAKE
MULTI-VITAMIN AND DYMETRINE EXTREME
CHICKEN BREAST AND 1 CUP RICE
TUNA SANDWICH AND FLAX SEED OIL
CHICKEN BREAST AND OATMEAL
2 CANS TUNA

POST WORKOUT: CREATINE AND GLUTAMINE AND PROTEIN SHAKE

Coke
03-17-2003, 11:48 AM
Good Luck Pagan058 - :) This is just what we need, another individual from Carolina :rolleyes: Just playin...

WillKuenzel
03-17-2003, 12:05 PM
Why are you not doing heavy weight first?


LOL, CoCoa, we Carolinians are taking over!

pagan058
03-19-2003, 09:51 AM
Man, i have to warm up alot on incline's or my damn shoulder will pop out of place.......nah it wont pop out of place, but it hurts like hell it i dont warm it up......

TUESDAY

PARALLEL SQUATS: WARM-UP 315*10, 365*8, 385*6
HAMMER-STENGTH SQUATS: 365*8, 385*6, 405*5
LUNGES: 55*10, 60*10, 65*10
LEG EXTENSIONS: 80*25, 100*20, 120*12
LEG CURLS: CANT REMEMBER
SLDL: 135*10, 175*8, 185*6

DONT HAVE TIME TO PUT UP DIET..........

WillKuenzel
03-19-2003, 10:12 AM
PARALLEL SQUATS: WARM-UP 315*10, 365*8, 385*6LOL, again why ain't you doing heavy weight first? You're wasting energy doing reps of 10 at that weight when you could be doing reps of 10 at the 2nd weight and probably 6 reps of 400 if you started there first.

pagan058
03-20-2003, 07:45 PM
WEDNESDAY BACK

WIDE GRIP CHINS: 10*BODYWEIGHT, 8+25, 6+35
DB ROWS: 75*8, 80*6, 85*4
NARROW GRIP PULLDOWNS: 125*8, 135*7, 150*4
HYPEREXTENSIONS:3*25
ASSISTED CHIN MACHINE: DROP SETS


DIET: PROTEIN SHAKE
4 EGGS AND 1 CUP OATMEAL
FROZEN DINNER: 440 CALS.. 38 PRO.
PROTEIN SHAKE
PEANUT BUTTER SANDWICH AND MILK
PROTEIN SHAKE

POSTWORKOUT:CREATINE, GLUTAMINE

SUPPLEMENTS:DYMETRINE EXTREME, MULTI-VITAMIN,
1.5 GALLONS OF WATER (YEAH I PEE EVERY TEN MINUTES)

pagan058
03-20-2003, 07:47 PM
THURSDAY SHOULDERS

DB PRESS: WARM-UP/ (HOMEYIELD) 75*6, 80*4, 85*2
LATERAL RAISE: 30*10, 35*8, 40*6
REAR:50*10, 55*8, 60*8
SHRUGS DB: 120*12, 125*10, 130*8

I AM BUSY AS HELL....WILL POST DIET FOR FRIDAY........

WillKuenzel
03-20-2003, 07:56 PM
You don't have to pryamid the weight up. If you are getting six reps then stay there. You're stuck on that weider principle of ascending pryamids. Do straight sets of 75's.

And I don't count getting drunk as being busy. :D

Franjipani
03-21-2003, 04:31 AM
Originally posted by SWOLE
and whats with more people from NC...

*books ticket to nc*

Ohhh wait, I already did that;):p.

Welcome aboard pagan and congrats on starting a journal... I'm sure HY will keep ya on the straight and narrow:D

pagan058
03-21-2003, 01:00 PM
hey man.....i was real busy with school.....i didnt get out of class until 9......and i didnt get drunk......bad......

pagan058
03-22-2003, 12:37 PM
FRIDAY: MORNING CARDIO AND ABS (DAMN MY LOVE HANDLES....DAMN THEM TO HELL!!!!!!!!!!!!!!!!!)


AFTERNOON ARMS
I USUALLY START OUT WITH BARBELL CURLS.....AND ON MY FIRST WORKING SET I FELT THIS HORRIBLE BURNING SENSATION IN MY LEFT ARM....IT FELT LIKE IT WAS GONNA TEAR IN TWO...SO I SAID.....ALRIGHT I'LL JUST WORK TRI'S TODAY......

TRICEPS: CLOSE GRIP BENCH 265*6, 250*8, 235*8
SKULLCRUSHERS 105*6, 95*8, 75*6
PRESSDOWN 120*20, 130*15, 145*10
DIP MACHINE: 275*12, 250*10 (WHEN I DO THIS MACHINE ITS HARD FOR ME TO STAY ON THE SEAT WHEN I GO OVER MY BODYWEIGHT.....I GUESS THATS WHAT THE SEAT BELT WAS FOR..........)

DIET: CREATINE SHAKE AND PROTEIN SHAKE
STEAK STIR FRY AND SPINACH SALAD
PEANUT BUTTER SANDWICH AND PROTEIN SHAKE
CANNED CHICKEN AND BANANA
POST-WORKOUT: CREATINE SHAKE AND GLUTAMINE
PROTEIN SHAKE
BEDTIME: 2 CUPS COTTAGE CHEESE

SUPPLEMENTS: MULTI-VITAMIN AND DYMETRINE EXTREME


I HATE MY CALVES.......

Saint Patrick
03-22-2003, 12:43 PM
ever thought of just doing free-dips instead of machine?

pagan058
03-22-2003, 05:03 PM
saint patrick: yeah man i do free-dips with chest....i just through in the hammer strength dip machine just for the hell of it.

WillKuenzel
03-24-2003, 12:04 PM
DIP MACHINE: 275*12, 250*10 (WHEN I DO THIS MACHINE ITS HARD FOR ME TO STAY ON THE SEAT WHEN I GO OVER MY BODYWEIGHT.....I GUESS THATS WHAT THE SEAT BELT WAS FOR..........)I like the plate loaded one better for tri's, that or ultra close grip dips.

You need to get up early on wednesday and do calves with me!

pagan058
03-24-2003, 06:22 PM
YEAH MAN THAT WAS THE ONE I WAS ON....THE HAMMER STRENGTH DIP THINGY........PLATE LOADED...I HEARD YOU DRANK A LITTLE TOO MUCH THIS WEEKEND........

I WILL BE IN THE GYM ON WEDNESDAY AT 10:00....I HAVE TO DO CARDIO THOUGH...BUT I WOULD LIKE TO WORK CALVES WITH YOU.

CHEST: INCLINE: 245*4 (HELL YEAH), 225*6
FLAT DUMBELL: 115*5, 110*6
DECLINE FLYES: (DAMN THESE THINGS HURT)50*10, 60*8
WEIGHTED DIPS: +115*8, +95*10
TURNED AROUND: +95
HAMMER FLYES: 100*6, 80*4, 50*12

DIET: PROTEIN SHAKE AND MULTI-VITAMIN AND DYMETRINE XTREM
CARDIO AND ABS
5 EGGS AND BOWL OF MINI WHEATS
2 CUPS COTTAGE CHEESE
PROTEIN SHAKE AND DYMETRINE EXTREME
CHEST
CREATINE SHAKE AND PROTEIN SHAKE W/ GLUTAMINE
PEANUT BUTTER SANDWICH
1 CAN OF CAMPBELLS CHUNKY SOUP AND BROCCOLI
PROTEIN SHAKE
BEFORE BED.....1 CUP COTTAGE CHEESE

I ATE GOOD AS HELL TODAY.....DRANK ABOUT 1.5 GALLONS TOO....
NEED TO BRING CHEST UP ALOT....TO MATCH EVERYTHING ELSE.....

I HATE MY LOVE HANDLES....IT MAKES MY BACK LOOK LIKE ****....

WillKuenzel
03-24-2003, 07:26 PM
You can do your crappy cardio after doing calves with me at 6:30am. Be there or I'll come to wake you up!

GonePostal
03-24-2003, 07:35 PM
Dude use your caps lock key.

pagan058
03-24-2003, 11:19 PM
6:30!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
i havent been up that early in like a year.......dont think i can do that man

pagan058
03-25-2003, 04:46 PM
I got my ****in wallet stolen today....so I am very ****in pissed!!!!

WillKuenzel
03-25-2003, 07:24 PM
**** dude, i hope you called to get those credit cards cancelled

good luck getting that crap straightened out

pagan058
03-26-2003, 08:13 PM
no **** man i had that taken care of.....Tuesday

Legs

below parallel squats: 365*6, 345*8,
hammer-strength squats: 495*6, 405*8
lunges: 65*10, 60*8
leg extensions:100*20, 120*20
leg curls:80*15, 100*15

Diet

protein shake and multi-vitamin
4 eggs and 2 slices of bread
can of tuna
can of chicken
protein shake and oatmeal
can of tuna
2 cups of cottage cheese

pagan058
03-27-2003, 09:31 AM
Wednesday

Back

Wide Grip Pull-Ups body*12, +35*6, +25*8
DB Rows 95*4, 85*6
Narrow Grip Pull downs 180*4, 165*6
Wide Grip Single Hand Pulldowns 160*6, 150*8
the following were supersets
Seated Cable Row 200*4, 190*6 180*8
Hyperextensions body*25 for 3 sets
Pullovers 70*10, 75*8, 80*6

Diet: protein shake
4 eggs and oatmeal
can of tuna
can of chicken
p&b sandwich (whole grain) milk
2 cans of tuna
2 cups cottage cheese

pagan058
03-27-2003, 08:30 PM
Thursday

Shoulders

Seated Barbell Press 205*4, 185*8, 225*1
Free Motion Shoulder Press 150*4, 140*7, 135*10
Lateral Raise 30*12, 35*10, 40*8
Rear Raise 50*10, 55*8, 60*6
DB Shrug 125*12, 135*10, 140*8
Upright Rows 80*12, 90*8, 100*6

Diet

Protein Shake
4 eggs and 1 cup oatmeal
Protein Shake
Peanut Butter Sandwich
Creatine Shake
Protein Shake with Glutamine
1 can of chicken
2 cups of cottage cheese

Still havent found out about my wallet. I guess I have to take my losses. I wish I could find out who it was...........I think if i did I would be in jail..........

pagan058
03-27-2003, 08:32 PM
Oh yeah....I CAN USE MY DAMN CAPS KEY...WHEN I ****IN WANT TO.......NO OFFENSE......

pagan058
03-29-2003, 09:36 AM
Friday

Arms

barbell curl: 95*12, 105*8
seated db curls: 50*8, 45*10
preacher curl: 85*10, 95*8, 105*6
concentration curls: 30*10, 35*8

close grip bench: 280*6, 270*8
skullcrushers: 115*10, 105*6
pressdowns: 150*10, 145*8
dips: bodyweight *25 for 3 sets

pagan058
03-31-2003, 06:37 PM
monday

incline bb:245*4.5 (damn) 225*7
flat db: 115*6, 110*8
decline flyes: 35*10, 50*10, 55*8
dips: +130*6, +115*8
cable crossovers:80*10, 90*10

pagan058
04-01-2003, 02:22 PM
tuesday

legs

below par. squats: 385*3, 365*5, 315*8
h/s squat: 495*8, 405*10
lunges: 65*10, 60*10
leg extensions: 150*8, 135*12
leg curls: cant remember the weight
adductor: cant remember

I changed my stance on squats...too a little inside shoulder width....i thought about moving 2.5 weights under my feet...i was wondering if someone could tell me what that emphasizes..

WillKuenzel
04-01-2003, 02:25 PM
adductor: cant rememberIts called the stack :D

Increase the weight on those lunges. Start doing them with a barbell.

Raising the heel of your foot tends to put a little bit more emphasis on the quads.

pagan058
04-01-2003, 02:31 PM
thanx man....it will take some practice before i can do them with a barbell.....i cant get my balance

WillKuenzel
04-01-2003, 02:33 PM
Start light. Trust me. In the long run it'll be much better. You'll thank me when you run out of db's to hold.

pagan058
04-01-2003, 02:37 PM
r u workin calves tom.

Mik
04-01-2003, 02:44 PM
Nice dip strength man. You'll be giving HY arun in no time. lol

WillKuenzel
04-01-2003, 03:07 PM
Yeah, man, I'll be doing calves tomorrow if I can get to sleep early enough tonight. I'll definitely be there if you think you can drag your sorry butt out of bed.

Mik, he'd like to think he could. :D

pagan058
04-01-2003, 04:41 PM
mik: appreciate man....i know i have HY's daddy........:D


HY: 6:30.....right

WillKuenzel
04-01-2003, 04:44 PM
Right. Maybe just a bit before. That is 6:30am. :)


You better be there or you'll know why we talk so fondly about the crowbar around here.

pagan058
04-02-2003, 11:48 AM
Wednesday

bright and early calf workout with HY....i was gonna do some cardio but after calves I could barely walk...much less do the stairclimber....I did manage to do abs though....

I will post my afternoon workout later on today.....

pagan058
04-02-2003, 05:22 PM
Back

wide grip pullups: bodyweight*12, +45*7, +55*4
db rows: 110*6, 95*10
narrow pulldowns: 210*3, 180*66
free motion pulldowns: stack*12, "
seated rows: 225*4, 200*8
hyperextensions:bodyweight*25 for 3 sets
pullovers: 75*8, 65*10


woo hoo call it a day....damn my calves hurt.......

WillKuenzel
04-02-2003, 06:29 PM
Originally posted by pagan058
woo hoo call it a day....damn my calves hurt.......

:D glad to hear it

You still need to come do shoulders with me on friday. None of that pansy arm crap you want to do.

pagan058
04-02-2003, 08:42 PM
man u r really ****in up my split....lol

i will see if i can make it man....is it the same time

oh yeah....u will probably need help with those 110's huh?

pagan058
04-03-2003, 12:24 PM
Thursday

shoulders.....no scratch that.......HY u better bring the pain tomorrow morning cuz i will be there......BITCH!!! lol

just did cardio and abs.......buh bye

WillKuenzel
04-03-2003, 12:27 PM
:D, you won't know what hit ya!

Glad to see you've seen the light. Be there just after 6:00. I know its pushing it but it builds character.

pagan058
04-04-2003, 10:33 AM
shoulders

db press: 90*4, 80*6
upright rows:145*5, 115*7
shrugs: 405*6, 405*6, 315*8, 315*8, 225*10
lateral raise: 50*8
reverse cable flyes (for the rear delts) 50*8, 50*8, 50*8
hammer strength shoulder press: 255*5, 225*8
shoulder press (drop set) 170*7, 160*6, 140*8, 130*8, 120*6, 100*4
rear delt machine: 135*10, 125*10, 115*10, 100*10
bus drivers; 45 *8

good workout:tired as hell...gonna go eat

pagan058
04-04-2003, 03:28 PM
note to self: my left ass cheek has a horrible muscle twitch in it...
it doesnt hurt...it is just annoying....

walking around all day with my ass twitchin...and it is noticable even with my pants on...


what in the hell is that about?

ectx
04-04-2003, 03:34 PM
A word of advice, you might want to keep that to yourself.


Ass twitcher. LOL

WillKuenzel
04-04-2003, 03:36 PM
I told you about keeping those gerbils in your back pocket.

pagan058
04-05-2003, 05:29 PM
saturday

triceps...sorry HY that shoulder workout made me sore...but i felt like i needed to blast my tri's....

close grip bench: 275*6, 260*8
skullcrushers: 90*10, 110*6
pushdowns: 160*8, 150*7
dips: bodyweight*25 (just trying to force as much blood as i can in there) I feel that "flushing" helps with growth alot. And i like da pump!! Yaaaa!!!

ready for that back workout...gonna try to get some sleep this weekend......

WillKuenzel
04-05-2003, 05:59 PM
You'll need all the sleep you can get if you are doing back with me on Monday! I'm feeling some massive super sets coming on!

bradley
04-06-2003, 05:15 AM
Originally posted by HomeYield
You'll need all the sleep you can get if you are doing back with me on Monday! I'm feeling some massive super sets coming on!

:eek:

Looks like you succeeded in blasting those triceps.;)

pagan058
04-06-2003, 08:00 PM
HY: bring that **** on brotha!!!!
Bradley: yeah i wore them out pretty good man

got to study all day so i can get some sleep....

i am gonna wear hy's ass out tomorrow....I can feel it in my bones

WillKuenzel
04-06-2003, 08:05 PM
LMFAO!! If you think so little man. You better come prepared, that's all I got to say.

And I sure hope your tri's are recovered in enough time for chest day. You might need them feeling pretty good when we do dips.

pansy!! :D

pagan058
04-07-2003, 11:50 AM
Monday: Back

bentover rows SS w/ WG overhand chins:
warmup:
135x6 SS w/ bwx6
225x4 SS w/ +45x2
315x4 SS w/ +55x2 (+1 assist and +1 negative)
275x6 SS w/ +45x6 (+1 negative)
225x7 SS w/ +35x7 (+1 negative) vice versa the grips

t-bar rows(neutral grip):
4platesx4
7platesx4
5platesx6
4platesx6, 3platesx6, 2platesx8 (dropset)

free motion cable pulldowns:
stackx8
160x8
150x8
120x6, 100x6, 70x8 (drop set)

straight arm push downs SS w/ pulldowns:
140x10 SS w/ 165x6(<-these are very slow and controlled)
120x10 SS w/ 150x6
100x10 SS w/ 125x8

Pretty good workout....for some reason my forearms are killin me.
Lookin forward to tomorrow though......HY is steadly approaching my neck of the woods.....chest!!!!!!

Yeah my tri's are rested man....ready for those weighted dips .....Maybe we can throw around the plates a little more tomorrow than we did today.....I like when people stare....(well more at you than me) but still...its all the same!!!!!

WillKuenzel
04-07-2003, 11:54 AM
Maybe we can throw around the plates a little more tomorrow than we did today.....I like when people stare....(well more at you than me) but still...its all the same!!!!!People were staring?! ****!!

*gets paranoid, pulls out 45lbs plate*

*looks around*

pagan058
04-07-2003, 12:58 PM
HY: Hell ya they were. It happens when you are t-bar rowing.....9 ****ing plates!! lol

bradley
04-08-2003, 03:37 AM
Nice work with the bent over rows and chins. That looks like a mean superset IMO. 315x4:eek:

pagan058
04-09-2003, 12:33 PM
yeah HY i wasnt really feeling that chest workout...so i am gonna leave it out too....

I will post my leg workout later today.....

WillKuenzel
04-09-2003, 12:37 PM
I thought you hit it pretty hard man! I hear ya though. Must have been the early morning stuff. I'm done with that for a while.

I better start seeing some lunges or I'm going to have to hurt you.

pagan058
04-09-2003, 02:35 PM
Legs (holy **** what a workout)

BELOW PARALLEL SQUATS 385*3, 365*5
LEG PRESS (drop set) (HY these are the ****)...after I almost puked)
9plates down to 3plates
LUNGES......(db)
Aight with these I tried something new. I walked until I counted out 10 reps. I put a 50 db at one end and a 60 at the other end. I would complete 10 reps with the 60 pound db and then immediately picked up the other one and completed 10 more reps. I did these for 3 sets. I thought I was gonna die. I almost puked. (cool huh......:cool: )
LEG EXTENSIONS (drop set) stack*10
LEG CURLS (drop set) stack*6
AB/AD-UCTOR MACHINE (SUPERSET) stack (ADDUCTOR) half stack (ABDUCTOR) i can't do these without gettin a ****ing cramp....im a wuss....and i cant walk.....had to sit in the parking lot for 15 minutes before i could drive.....legs were shaking so bad i couldnt push in the clutch.....(damn i feel good)

Im done......HY i will try the barbell squats next week......

MonStar
04-09-2003, 04:36 PM
Hey pagan what style bentover rows are you doing? Because for some reason with bentover overhand Yates style BB rows, without wrist wraps, my grip SUCKS. I mean its completely pathetic. I am wondering if you have the same problem.

pagan058
04-09-2003, 07:38 PM
Monstar: Whats goin on bro? Yeah i have the same problem with those too. I was using a reverse-grip...with straps..........i was real suprised about the contraction i was gettin since i switched grips..you should try it sometime.....

pagan058
04-10-2003, 10:11 AM
Aight here is the thing....I called out my Anatomy professor today about the keto diet....She said it wasnt very good because when you use protein as energy the byproducts are ammonia and some other substance I cant recall...which is correct...but where I had a problem with this...it when she said that during this diet you use protein as you main source of energy. Is that not bull****! I thought you had certain days where you loaded up on carbs to replenish your muscles with glucose. And during the week you used fat as your main energy source. Am i not correct?

WillKuenzel
04-10-2003, 10:50 AM
Take it over to the diet and nutrition section. The guru's over there can help you out.

pagan058
04-10-2003, 12:54 PM
Shoulders

Db press:
95 (miss) This is the reason...I had the ****ing worst spotter in the world. It really pissed me off..because if he knew what he was doin I probably could have done at least 4.
85*5, 80*7 sorry ****in bastard..ok its out of my system.dickhead

Lateral Raise (one arm at a time) 35*6, 30*8

Upright Rows 145*6 (cheated a little) 135*8

Shrugs 405*10, 405*10, 315*12, 225*12

Front Raises 70*10

Shoulder Press drop set: stack*6, all the way down

rear delt machine: drop set 150, all the way down

bus drivers: 45*6, 25*10

rookiebldr
04-10-2003, 09:43 PM
Originally posted by pagan058
Db press:
95 (miss) This is the reason...I had the ****ing worst spotter in the world. It really pissed me off..because if he knew what he was doin I probably could have done at least 4.
85*5, 80*7 sorry ****in bastard..ok its out of my system.dickhead


Must be the same spotter that HomeYield gets.

BTW, hi. Very nice strength there, Pagan058

pagan058
04-10-2003, 10:06 PM
Welcome to my journal bro....Thanx man..but i have a long way to go......

MonStar
04-11-2003, 12:02 AM
Awesome shoudler strength pagan! Damn man, you and HY have some strong a*s shoulders..

pagan058
04-11-2003, 09:55 AM
Thanx man...I wouldnt mind havin that deadlift strength....

bradley
04-11-2003, 02:30 PM
Originally posted by MonStar
Awesome shoudler strength pagan! Damn man, you and HY have some strong a*s shoulders..

I think it is something in the water:D Nice workout and refer your spotter to the spotting 101 class that should be offered at all gyms before allowing anyone to purchase a membership.

If you fail the class you get a plate upside the head compliments of HY.:eek:

pagan058
04-11-2003, 03:56 PM
No ****!!!

pagan058
04-11-2003, 07:09 PM
Friday

Morning Session: CARDIO 15 mins (this for me is pathetic as hell, but since my legs are so sore from the other day i felt i needed to take a break)

CALVES Standing Calf Raises 495*8, 405*10,
315*12, 225*18
Sitting Calf Raises 185*15, 205*8

Horizontal Calf Raise 405*8, 365*12
Standing Calf Machine (drop set)
stack*4

Standing Calf Machine (no shoes)
60*12, 70*15

Afternoon Session: TRICEPS Close-Grip Bench 275*6, 225*12
Skullcrushers 105*5, 95*8
pushdowns 150*12, 145*10
dips (flushiing)

I am done. Diet today consisted of about ****ing 14 eggs, and 5 cans of tuna.....yum yum....about 2 gallons of water....10 grams of glutamine....and a natty pb sandwich (whole grain bread). Can't wait for my back workout on Monday for some reason....I love working back........

Note to self: Zinc tablets make you horny as hell.....THAT IS ALL...
:hump: :hump: :hump:

:whip: shhhhh...Down boy!!!!!!!!!!!

There is a keg party tonight....looking for a lovely lady to release all of this....uhhhhh....pressure :D

rookiebldr
04-11-2003, 09:28 PM
Originally posted by bradley


I think it is something in the water:D Nice workout and refer your spotter to the spotting 101 class that should be offered at all gyms before allowing anyone to purchase a membership.

If you fail the class you get a plate upside the head compliments of HY.:eek:

Yup, that's the one I remember.

pagan058
04-12-2003, 06:04 PM
Ahhhhhh feel much better.....

Went to the gym just to recover a little....although i didnt drink that much....going to the gym and doing some cardio makes me feel better.......For some reason when I wake up from a night of drinking I just feel dirty.....OH well....

Oh yeah and i did some abs.

Anyone tried one of those Detour bars....they taste like a snickers bar....best one i have ever had....moderately low in sugar too

MonStar
04-12-2003, 06:28 PM
Damn you and HY sure do friggin' pound on your calves. Nice calf session pagan.

pagan058
04-12-2003, 07:23 PM
Thanx man i appreciate it....sadly it doesnt show too much though

pagan058
04-13-2003, 10:13 PM
Sunday;
I slept until 1 today,,,, and i loved it....I felt like I could sleep all day...I had two papers today to do...and a group presentation to work on....real fun

Diet

Three eggs and two pieces of whole grain bread
2 bowls of Raisin Brain with skim milk
peanut butter sandwich with skim milk
1 chicken breast and potatoes with broccoli
2 eggs with one piece of toast
peanut butter sandwich
pizza (1 slice) cheese

Supplements
multi-vitamin
2 dymetrine extremes
fish oil

2 gallons of water

Aight Im gone back to bed........

MonStar
04-13-2003, 10:19 PM
Dymetadrine Xtreme is a friggin' awesome fat-burner and preworkout stimulant man. I used to swear by that stuff. Worked great if you ask me.

MonStar
04-13-2003, 10:19 PM
Dymetadrine Xtreme is a friggin' awesome fat-burner and preworkout stimulant man. I used to swear by that stuff. Worked great if you ask me.

pagan058
04-13-2003, 10:24 PM
No **** man.....it is definitely the best i have ever taken.....One bottle lasts forever too

pagan058
04-14-2003, 05:48 PM
All righty then....woke up about 8:30...this is how the day went

Morning Session

cardio (35 min)
Abs

Afternoon Session

Chest

Incline Bench: 250*3.5, 225*6
Flat Bench: 120*4, 115*5
Decline Flyes: 50*10, 45*10
Weighted Dips: +135*3, +90*10 (reversed)
HS flye (dropset) stack*5 all
the
way
down!!!
Cable Crossovers: 80*8, 70*10

Im done

Bowl of Cereal (kashi) skim milk
peanut butter sandwich
1 can of tuna
protein shake with glutamine (5 grams)
2 slices of pizza (damn me to hell!!!)
protein shake with glutamine (5 grams)
peanut butter sandwich

2 dymetrine extremes and multi-vitamin :strong:

pagan058
04-15-2003, 10:20 AM
Damn my chest is sore!!!

WillKuenzel
04-15-2003, 10:23 AM
Weighted Dips: +135*3, Pansy. I've seen you do more than that.

Quit complaining.

galileo
04-15-2003, 10:39 AM
Since no one has answered you, here you go.

Your main source of energy in ketosis will come from ketones, which is a byproduct of fat metabolism. If you have excess protein it can be converted to glucose and used for energy, but that would eliminate the whole ketosis idea. Fat is more efficient in the long run anyhow. 9 calories per gram vs 4 calories per gram.

On a side note, I don't think ketosis makes that much of a difference on fat loss. The real reason you lose fat is because it is easier to control hunger and your insulin levels remain low. One could do the same with a moderate carb diet.

On that note, you weigh 40lbs more than me. I just like to bitch.

pagan058
04-15-2003, 12:17 PM
Appreciate that man....about time someone answered me.......

Will, I also did those weighted dips after Incline Presses and dumbell presses so I was a little more tired than I was when I started out on them with you......BUT YOU ARE RIGHT....I COULD HAVE DONE MORE...SO YEAH I FEEL LIKE A WUSS....BUT I DID GET 250 UP A COUPLE OF TIMES ON INCLINE...:D

pagan058
04-15-2003, 12:29 PM
Aight Tuesday: Back ( i am just lovin workin back here lately)

Weighted Chins: +45*6 (1 assisted), +35*7, +25*9
Barbell Rows: Underhand Grip: 295*8 (strict form) 275*6 225*10
T-bar Rows:405*4, 350*6, 315*10
Free Motion Pulldowns: stack*4 (drop set)
Standing Pullover type thingy's: 150*8
SUPERSET
Pulldowns: 165*7
Hyperextensions: 3for3 bw

I am wore out. Doin a little flexing in the mirror. Damn im a loser.
Made sure to walk out to the pool at my apartment, while and I had my swell on....u know u all do it......
Diet: whey protein and half pb sandwich
chicken breast and raisin bran w/ skim milk
protein shake w/ glutamine

Thats all i have eaten as of right now.....I will post the rest later tonight......

galileo
04-15-2003, 12:44 PM
40lbs heavier and stronger.

Good day. *exits without dignity*

pagan058
04-15-2003, 08:02 PM
aight diet continued:

protein shake
2 fillets of red snapper and 10 sea scallops(broiled) w/ baked pot.
bowl of raisin bran
probably somethin else too....i am hungry as hell....

rookiebldr
04-15-2003, 10:43 PM
Detour bars are the best! I have yet to try the u-turn bars but I'm sure they are just as good.

40lbs lighter and a whole lot weaker! *exits with dignity*

WillKuenzel
04-16-2003, 08:49 AM
Originally posted by pagan058
T-bar Rows: 525*6, 495*9, 405*10Dear lord man how you getting 11plates on that thing?!

pagan058
04-16-2003, 09:23 AM
I am such a ****ing idiot dude......I cant ****in count....I figured that sounded kind of ****in up...i was tired when i wrote that ****.....damn i feel stupid

405*4, 345*6, 315*10 sorry about that man.......:redface:

WillKuenzel
04-16-2003, 09:29 AM
LOL, no worries man, I was just like what the hell. :D You up to calves tomorrow morning?

pagan058
04-16-2003, 09:36 AM
Yeah man what time....I have class at 9:30

WillKuenzel
04-16-2003, 09:37 AM
Early... 6:15. That way you'll have plenty of time. :p

pagan058
04-16-2003, 11:52 AM
Holy **** its hot out today........not good for someone who has a black car......

pagan058
04-16-2003, 07:02 PM
Wednesday DOUBLE SHOT OF CARDIO TODAY

Morning Session

Cardio
abs

Evening Session

Cardio
Tanning

Diet
Isopure Shake
4 eggs and toast
Raisin Bran w/ skim milk
Nitrotech Shake
Nitrotech Shake
Peanut butter and cottage cheese sandwich (yum)
Protein Shake w/ Glutamine
4 eggs w/ 2 pieces of toast
1 slice of pizza
Probably somethin else too....dont know

MonStar
04-16-2003, 07:13 PM
Isopure shakes are friggin' awesome arent they? I love 'em. Diet is looking good man. Peanut butter and cottage cheese, lol, I think I am going to be sick.


Weighted Chins: +45*6 (1 assisted), +35*7, +25*9
Barbell Rows: Underhand Grip: 295*8 (strict form) 275*6 225*10
T-bar Rows:405*4, 350*6, 315*10

Nice back strength pagan! Underand rows are friggin' awesome, they blast my lats hard. 295 for 8 is insane, good work.

What kind of t-bar rows are you doing?

pagan058
04-16-2003, 10:17 PM
Thanx man.....it is one of those T-bar row machines...that u stand on with the platform........

MonStar
04-16-2003, 10:46 PM
LOL, I am still a little confused pagan. Because I use a chest-supported machine, that might be the same that youre talking about.

What kind of grip do you use on it, and who makes it?

pagan058
04-17-2003, 09:33 AM
http://www.usafitnessdirect.com/plateloaded.htm

Here's the site monstar......Its the machine towards the bottom of the page.....T-bar row.....

WillKuenzel
04-17-2003, 10:03 AM
Here's the actual one we use. Its the t-bar row cybex machine. Got room for plates on the front (hold about 5) and room for some more plates in the back (haven't maxed that out yet).

http://www.ecybex.com/products/strength/plate_loaded/plate_loaded_upper_body.html

pagan058
04-17-2003, 10:07 AM
thanx man....i couldnt find that damn thing

pagan058
04-17-2003, 01:32 PM
Ok i had five ****in hours of sleep last night....damn Pearl Jam concert.....

Shoulders

db press: 95*1 (DAMN IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!)
90*4
80*6

lateral raise: 30*10
35*8

upright rows: 95*8
135*4

shrugs: 405*10
405*10
315*12
315*12
225*15

front raises (cable): 60*12
80*10

HS Press: 225*8
255*5

busdrivers: 45*6

rear raise machine: 150*8 Drop Set

shoulder press: 150*8 Drop Set

Done

WillKuenzel
04-17-2003, 01:40 PM
LOL, just wait until all the country bands roll into town. :D

pagan058
04-17-2003, 03:17 PM
Diet:

Cottage cheese and peanut butter sandwich
steak and 2 pieces of toast
skim milk
protein shake w/ glutamine
cottage cheese and peanut butter sandwich
skim milk


I know....I know....my diet sucked today...and it was disgusting...time to go to the grocery store..............

pagan058
04-18-2003, 12:13 PM
Met up with HY to work some legs...... AND I HAVE SEEN THE LIGHT!!!! EVERYONE START DOIN BB WALKING LUNGES....HOLY **** WHAT A BURN!!!!!


BB lunges: warm-up 90*6 135*7 185*6 195*6
Tryin to get my balance.....I'll get it.....
Parallel Squats: warm-up 135*4, 225*4, 365*5, 315*6,
wide squats?: 275*6, 225*6
Leg Extensions: stack*7, +stack*6, drop set, stack*6, down three pegs:

SLDL: 315*6, 225*8

Leg Curls: 70*10, 90*10

And I am done....Can I emphasize the bb lunges again...they kick ass.......HY knows what he is talkin about.....aight im out....

bradley
04-18-2003, 04:35 PM
Originally posted by pagan058
Met up with HY to work some legs...... AND I HAVE SEEN THE LIGHT!!!! EVERYONE START DOIN BB WALKING LUNGES....HOLY **** WHAT A BURN!!!!!


Looks like we have a believer. What did HY do to make you change your mind? Was your form off or something?

pagan058
04-18-2003, 05:39 PM
I have been doin lunges for a while and gettin some progress from them...but I always did them with dumbells....Today the burn I got from the barbell lunges was completely different..I could really feel it in my hamstrings....it was awesome.....

pagan058
04-19-2003, 01:35 PM
Saturday

Arms

Biceps SS Triceps: standing bb curls w/ close grip bench
sitting altern. curls w/ skullcrushers
preacher curls w/ triceps press downs
hammer curls w/ close grip dips
concentration curls w/ diamond pushs


Im done.. Gonna try and keep my diet clean as possible...This is what I have eaten so far....

Omelette (4 eggs w/ ham, onions, tomatoes, peppers, cheese)
tuna 1 can
detour bar
post workout: 1 fat-free poptart w/ can of tuna
bowl of cereal (skim milk)

MonStar
04-20-2003, 01:52 AM
How come you didnt post any weights in that arm session?

rookiebldr
04-20-2003, 06:23 AM
Ah, a Saturday curl-jockey routine. You didn't do these in the evening did you? ;)

pagan058
04-20-2003, 10:50 AM
Monstar: Yeah, sorry man I was in a big ass hurry, but here they are man......
bb curls: 95*10, 115*7, 135*3
close-grip bench (sm) 225*10, 275*8, 295*6

altern. curls: 50*10, 55*8, 60*6
skullcrushers: 95*10, 115*8, 125*6

preacher curls: 115*4, 95*8, 95*8
pressdowns: 170*6, 160*8, 150*10

hammer curls: 60*10, 65*8, 70*10
close grip dips: bodyweight for 3 sets of 25 reps

con. curls: 35*8, 40*4, 30*10
diamond push: bodyweight for 3 sets of 20

Yes i was working on my beach muscles saturday...im a loser.....


Rookiebldr: Nah man I had to do them in the morning because my gym back home closes at 2 on sat... is that not stupid as ****.....

shredder
04-20-2003, 11:45 AM
wats up man? nice work on the journal u have some crazy shoulder/tricep strength ,keep it up bro.

pagan058
04-20-2003, 03:31 PM
appreciate man...thanx for stoppin by....

galileo
04-21-2003, 10:42 AM
Cows definitely moo. A *lot*.

pagan058
04-21-2003, 02:54 PM
Chest Day

Incline Bb Press: 255*3 (1 assisted) 225*7
Flat DB Press:125*2, 120*4, 115* 4
Decline Flye: 40*8, 50*8
Weighted Dips:+175*3, +135*5, +90*8
HS Decline Press SS Free Motion Flye
315*6 70*6
315*6 80*5
315*6 90*5
Shoulder Press: 130*8 all the way down......

pagan058
04-21-2003, 02:54 PM
Will post diet for tomm....got too much **** to do tonight

WillKuenzel
04-21-2003, 02:59 PM
Weighted Dips:+175*3, +135*5, +90*8Much better pansy!!

You around this weekend? There's that bodybuilding show in Concord on Saturday.

pagan058
04-21-2003, 05:13 PM
yeah man....but i dont know what i have planned yet.....i might go if i dont have anything to do.....

galileo
04-22-2003, 10:45 AM
Nice dips there, weighted dip god!

I'm stuck at +100x8 for now, but I'll get up there if I ever stop ****ing cutting.

pagan058
04-22-2003, 12:15 PM
yeah brotha...if u are on a cut...i wouldn't expect that dip weight to go up much......

pagan058
04-22-2003, 12:22 PM
Tueday

Back (Hell Yeah)

Ok, I am gonna preach now....I know its getting towards summertime. I know how important arms are at the beach. But god-damn it...the mother****ing squat rack was not god-damned made to do curls in!!!!!!! Everyone that was at my gym today can go straight to hell....And then there was the big fat black guy using the only dip belt in the damn place...with a god-damned mother****in stupid piece of **** 10 pound plate on there.....So I had to sit around with my thumb up my ass until that ****in pussy got done with the belt so I could do chins....DAMN IT....**** HIM..

Weighted Chins
+45*7, +35*5, body*12

Barbell Rows (underhand)
315*4 (3 cheated), 275*6, 225*10

T-bar Rows
270*4(cheated) 225*8

Free Motion Pulldowns
stack*10 (drop set)

Pullovers SS hyperextensions
60*10 w. bodyweight *20
70*10 w. ""
75*8 w. ""

HS Row
90*10 for 3 sets

Narrow Pulldown
175*4 (drop set)

Too much volume my ****in pissed off ass.......**** Everybody.......

Im out....

Mik
04-22-2003, 01:19 PM
Originally posted by pagan058
Tueday

Back (Hell Yeah)

Ok, I am gonna preach now....I know its getting towards summertime. I know how important arms are at the beach. But god-damn it...the mother****ing squat rack was not god-damned made to do curls in!!!!!!! Everyone that was at my gym today can go straight to hell....And then there was the big fat black guy using the only dip belt in the damn place...with a god-damned mother****in stupid piece of **** 10 pound plate on there.....So I had to sit around with my thumb up my ass until that ****in pussy got done with the belt so I could do chins....DAMN IT....**** HIM..

Weighted Chins
+45*7, +35*5, body*12

Barbell Rows (underhand)
315*4 (3 cheated), 275*6, 225*10

T-bar Rows
270*4(cheated) 225*8

Free Motion Pulldowns
stack*10 (drop set)

Pullovers SS hyperextensions
60*10 w. bodyweight *20
70*10 w. ""
75*8 w. ""

HS Row
90*10 for 3 sets

Narrow Pulldown
175*4 (drop set)

Too much volume my ****in pissed off ass.......**** Everybody.......

Im out....

Nice session man. But how do you really feel? Quit beatin' around the bush. :D

WillKuenzel
04-22-2003, 01:25 PM
And then there was the big fat black guy using the only dip belt in the damn place...with a god-damned mother****in stupid piece of **** 10 pound plate on there.....So I had to sit around with my thumb up my ass until that ****in pussy got done with the belt so I could do chins....DAMN IT....**** HIM..LMAO, and that my friend is one of the reasons I own my own.

Actually looks like a light volume day. Only about 15 or so working sets. Crank it up and quit being a pansy!



And so the hate around here spreads. :D

pagan058
04-23-2003, 09:03 AM
Aight Wednesday....

Morning Cardio 30 min.

Abs ( i actually got my abs to cramp today....It was ****in awesome....)


Afternoon Will post later

YoBrickWall
04-23-2003, 12:20 PM
yo pagan058- just peeking in. nice workout. my kinda workout. hard and heavy.
keep up the good workout

ybw

pagan058
04-23-2003, 09:31 PM
Afternoon Cardio and Calves

Standing Calf Raise:Stack*12 drop set
Horizontal Calf Raise: 405*12 drop set 225
Sitting calf raise: 195*8, drop to 135
Standing Calf Raise: (no shoes) 90*12 for 3 sets

rookiebldr
04-23-2003, 09:59 PM
WTF? No ****in expletives? ;)

Two ****ing workouts in a ****ing day. ****ing hardcore!

pagan058
04-24-2003, 01:07 PM
Shoulders

Db press (these sucked) 90*2, 85*5, 80*5
lateral raise 40*6, 35*8, 30*10
Upright Rows: (these Sucked) 115*5, 100*7
Shrugs (ahhh **** it)
HS Shoulder Press: 265*3, 255*5, 225*7
Rear Delt Raise: 50*10, 55*10
Rear Delt Machine: 150 drop set
Shoulder Press: 150 drop set
Cable Laterals: 40 drop set

Tanning

****in class until 9

5 page paper
notebook
studyin
hang myself

yada yada yada SUCK MY BALLS

pagan058
04-24-2003, 01:07 PM
oh yeah **** my diet today....i look bloated as ****

WillKuenzel
04-24-2003, 01:12 PM
Pansy!



Oh and if we do legs tomorrow it has to be early. I don't have tomorrow off like I did last week. You better get back from class and go straight to bed.

rookiebldr
04-24-2003, 03:12 PM
Hear me young man, straight to bed now. lol

pagan058
04-25-2003, 11:42 AM
Legs

Warm-up BB lunges

95*8
Parallel Squats

365*5 (parallel)
315*6 (atf)
275*5 (wide-stance)

SLDLS

315*8
315*5

Front Squats

135*8
150*6

Leg Extensions

stack*12
+stack*12
+stack*12

Leg Curls
**** it...cant remember

Im tired....goin back to sleep

Coke
04-25-2003, 01:11 PM
:hello: You have lots of strength and are off to an excellent start! It would be great if I had just one of you guys around - neither you nor HY mess around. :)

pagan058
04-26-2003, 12:54 PM
Curl Jockey Day!!! Does anyone feel stupid doing curls? I do.

You know the drill...i dont feel like typing the **** out....it doesnt matter anyway....

bradley
04-26-2003, 02:30 PM
Originally posted by pagan058
Curl Jockey Day!!! Does anyone feel stupid doing curls? I do.

You know the drill...i dont feel like typing the **** out....it doesnt matter anyway....

:nod:, it is a necessary evil I guess.

Nice to see the expletives are back. Starting to remind me of Budiak's journal.

WillKuenzel
04-28-2003, 12:24 PM
Type the **** out man! It builds character and helps you to remember what you need to do next time in order to get better. Don't make me hurt you.

And yes, I feel incredibly stupid doing curls. Bored too.


Back and deadlifts tomorrow?

aka23
04-28-2003, 12:32 PM
Originally posted by HomeYield
Type the **** out man! It builds character and helps you to remember what you need to do next time in order to get better. Don't make me hurt you.

I agree. I have found keeping a record in these online journals to be a very helpful tool in tracking progress and making improvements. I frequently look up older workouts to check weights used and how different things may have effected progress.

In addition, I like reading other peoples' journals to get ideas for future workouts. I find pagan058's journal particularly interesting because of the large numbers on bodyweight exercises, like dips.

pagan058
04-28-2003, 12:47 PM
aka23: thanx for reading my journal man.......

Homeyield: Yeah man....if i can wake my ass up

pagan058
04-28-2003, 02:47 PM
Chest Day

Incline Bench: 260*2!!!!, 245*3, 225*4
Flat Db Press: 120*4, 110*6,
Decline Flye: 45*8, 50*8
Weighted Dips (reverse)...I like watchin myself:)
+130*4, +90*6
Free-Motion Flye: 90*5 (drop set)
Cable Crossovers: 80*5 (drop to 30 for 5)
Shoulder Press Machine: 150 (drop set)

Gettin interviewed for a sales job at Gold's tomm. Wish me luck!!

WillKuenzel
04-28-2003, 02:51 PM
Sales job? What do they have to sell? Good luck regardless cause maybe you can help get me some free crap! Maybe even a couple months free off my membership.

Seriously though good luck!

WillKuenzel
04-28-2003, 08:19 PM
Hey! 6:15 in the morning. Deadlifts! Heavy deadlifts! We pull heavy stuff. Be there and don't make me hurt you!

Pup
04-28-2003, 09:30 PM
Biceps are the most boring bodypart to train, i'd almost rather do cardio.

pagan058
04-29-2003, 06:07 AM
Back....been a while since i have deadlifted so dont rip me too bad

Deadlifts: 225*5, 315*3, 405*1, 425*1
HS Rows: 135*5, 170*3, 215* none
HS Pulldowns: 135*5, 155*3
Weighted Pull-ups: +25*6, +25*6
Crankin the Mower...lol: 120*6, 110*8
Assisted Chins: Drop set: 30, 50, 70, 90, 120

Done....damn i need to go to the grocery store...i fookin weigh 208 now.......****!!

pagan058
04-29-2003, 05:08 PM
HELL YES!!!!!! I HAVE FOOD!!!!!!!

Went to a grocery store named Aldi's and bought 12 cans of tuna for 35cent each!!!!!!

Gonna eat good tonight....

GhettoSmurf
04-29-2003, 05:13 PM
Originally posted by pagan058
HELL YES!!!!!! I HAVE FOOD!!!!!!!

Went to a grocery store named Aldi's and bought 12 cans of tuna for 35cent each!!!!!!

Gonna eat good tonight....

lol

WillKuenzel
04-29-2003, 07:28 PM
You haven't heard of Aldi's yet?

...and you call yourself a college student. pffft

Tank23
04-30-2003, 04:04 AM
You guys have Aldi too! I didn't know Aldi was an American company. They're opening one up not far from me. I actually rang to apply for a job there, they only want part timers (20+ hours) though....pffffft...screw Aldi. :D

They're supposed to be some sort of discount supermarket eh? Maybe I'll have to get mah folk's to shop there when it opens ;)

Btw pagan....'Crankin the Mower...' hahahaha LMFAO! I take it these are your DB Rows?


HY: 'Hey! 6:15 in the morning. Deadlifts! Heavy deadlifts'

Man what's wrong with you....6:15am is still deep sleep time :D

-Tank

pagan058
04-30-2003, 08:43 AM
Hell ya...my damn roomates have known about it for a while and they just told me about it.....what the ****!!!

That place kicks ass....awesome place to buy tuna, eggs, bread, all the good ****.....

Yeah 6:15 is too ****in early.....ask HY

WillKuenzel
04-30-2003, 12:10 PM
6:15 was late. We should have gotten there sooner. It ain't early to me.

You up to doing calves in the morning. If nothing else, legs on friday.

pagan058
04-30-2003, 01:03 PM
Nah...man i got calves this afternoon

WillKuenzel
04-30-2003, 01:07 PM
Do cardio or some other pansy crap. I've got some **** in the oven that'll roast your calves. :evillaugh

pagan058
04-30-2003, 01:08 PM
legs sound good though....Hey u feelin some leg press drop sets?

bradley
04-30-2003, 05:04 PM
Originally posted by pagan058
Yeah 6:15 is too ****in early.....ask HY

pfft, 5:00 is ace. Nothing like hearing the weights hit the floor first thing in the morning:)

How did the job interview go?


. Don't make me hurt you.

This concludes another episode of tough talk with HY. ;)

*remembers HY is bigger than me, runs*

pagan058
04-30-2003, 06:48 PM
Morning: cardio and abs
Afternoon: calves

Standing Calf Raise:Stack*12 drop set
Horizontal Calf Raise: 405*12 drop set 225
Sitting calf raise: 195*8, drop to 135
Standing Calf Raise: (no shoes) 90*12 for 3 sets

Job Interview: I didnt get the job I wanted but I got a job...At the juice bar....

*later goes to jail for stealing supplements*

pagan058
05-01-2003, 12:23 PM
Thursday

Shoulders

DB press: 90*3, 85*5, 75*8
Lateral Raise: 45*4, 40*5, 35*7 one-hand
Standing Lateral Raise: 50*6
Upright Rows: 135*4, 95*6
HS Shrugs: 495*8, 455*10
SS
HS Upright Row: cant remember
Hs Press: 225*10, 255*6
Shoulder Press: drop set 150 down
Front Raise ss wide-grip pullups
80*7, 90*6 ss bodyweight
Upside Down Push-ups: i looked real cool doing these...especially when my shorts had a hole in the them and my balls almost fell out....lol

Im done.....gonna eat now....

WillKuenzel
05-01-2003, 01:09 PM
Why are you upside down push-ups?

pagan058
05-01-2003, 01:11 PM
ahhh.....just for the hell of it.....

WillKuenzel
05-01-2003, 01:14 PM
Did you have to lean against the wall or can you do them from a hand stand?

pagan058
05-01-2003, 01:25 PM
i had to lean against the wall

WillKuenzel
05-01-2003, 01:27 PM
You're a pansy!



Go get some sleep. You'll need it in the morning.

pagan058
05-01-2003, 01:28 PM
your the pansy...biatch

pagan058
05-02-2003, 06:05 AM
Allrighty Then....Leg Day....met up with HY for some legs

Heavy BB Lunges:
Warm-up: 95
Set 1: 135*6
Set 2: 185*6
Set 3: 205*6

Leg Press:
Warm-up: 315*4
Drop-set: 20pltes*3, 18, 16, 14, all the way to 315

I was so damn worn out after this I couldnt even ****in walk. While I was doing it I about passed out. I did manage some pussy ass sets of leg curls...but **** IT...

I am gonna go lay in the bed and study for some finals and eat.

Buh bye

pagan058
05-02-2003, 12:17 PM
Diet: I have decided to eat tuna with salsa for the rest of my life. It tastes suprisingly good, with a dash of cayenne pepper and it sure as hell beats peanut butter and cottage cheese sandwichs.

*in a daze, wonders what the **** he is talkin about*

I am considering limping back into the gym to work abs, and maybe a little curl jockey routine so that I dont have to work biceps and triceps tomorrow.

Oh yeah, on a side note, it hurts whenever I walk, sit, or think about anything that has to do with me moving, soooo, I think I will stay in my apartment for the rest of the day and study for my exam that I have early in the morning.

I will post my diet (tuna) later.......

WillKuenzel
05-02-2003, 02:03 PM
Shhh, don't tell anybody but I'm going to the gym tomorrow to do some shoulders and a curl jockey routine.

*looks around*


I might even do the cool thing and curl in the squat rack.


BWHAHAHAHAHAHAH!!!

bradley
05-02-2003, 02:04 PM
Originally posted by pagan058
[B]Allrighty Then....Leg Day....met up with HY for some legs

Heavy BB Lunges:
Warm-up: 95
Set 1: 135*6
Set 2: 185*6
Set 3: 205*6

Leg Press:
Warm-up: 315*4
Drop-set: 20pltes*3, 18, 16, 14, all the way to 315



:eek:, nice

How much longer do you have left in school until you graduate, and what are you studying?

pagan058
05-02-2003, 03:07 PM
Afternoon: Curl Jockey Routine......

bb curls: 95*4, 105*4
Db curls: 50*6, 55*6
Preacher Curls: 65*8, 75*6
Hammer Curls: 55*6, 60*8

Close grip Bench: 275*6, 255*60
Skullcrushers: 95*4, 80*6
Pressdowns: 130*8, 140*6

Abs

Bradley: I have three more years for my Health Fitness/Athletic Training degree...and then hopefully I will get into Physical Therapy school and have another two.......





HY: Yeah i wont tell if u dont tell on me.....

bradley
05-02-2003, 04:43 PM
Originally posted by pagan058
[B]Close grip Bench: 275*6, 255*60


That 2nd set must have been tough;)j/k

pagan058
05-03-2003, 08:02 AM
lol.......i cant type....

pagan058
05-03-2003, 01:08 PM
Saturday: cardio and abs

nuff said.....on another issue, i have begun putting my diet on fitday.com...i have discovered why I am losing weight......i eat like a girl.....damn im a pussy

WillKuenzel
05-03-2003, 11:11 PM
You look like a little girl too. I was wondering what your goals were. I guess you gotta eat like that to keep that girlish figure.


Go buy a 5 gallon bucket of lard. That'll fix ya up.

rookiebldr
05-04-2003, 06:09 AM
ouch! ;)


BTW, I may just have to try these bb lunges. Maybe I too can sit around for days because I've crippled myself with a workout. 20plates - ace!

pagan058
05-04-2003, 01:57 PM
Originally posted by HomeYield

Go buy a 5 gallon bucket of lard. That'll fix ya up.

Yes but the idea would be to gain muscle not fat. Since my metabolism isnt going 1000 miles an hour like yours does..i must be more cautious with my diet.....BIATCH!!!!

WillKuenzel
05-05-2003, 03:10 PM
*pisses in the plant instead of the tiolet*

pagan058
05-05-2003, 03:31 PM
YOU MOTHER****ER...I WILL BEAT YOUR ASS IF YOU PISS IN MY PLANT.....YOU WILL SHOW RESPECT TO HOWARD (my plant)!!!!! I WILL SHOVE THAT "CHARACTER" UP YOUR ASS!!!!!!!!!!!!:evillaugh

ANYWAY....WHERE WAS I....oh yeah

CHEST DAY

incline bb press: 250*5, 230*5
flat db press: 120*4, 110*8
decline flye: 55*7, 40*10
weighted dips (reverse): 115*6, 90*10
hs decline press: 365*6, 315*8
free motion flye: 100*5, 90*7
cable crossovers: 80*7, 70*10

shoulder press: DROP SET 150 down.....

Im done.....time to eat.....

somebody help me out...im tryin to decide to either buy cytogainer or nlarge2....give me some suggestions....

WillKuenzel
05-05-2003, 03:37 PM
Nlarge2 is a bit cheaper. I'm not quite specifically sure about the difference between the 2. I've been taking them both and from what I can tell cytogainer has just a few more grams of protein and a few more calories but its not quite enough to make up for the price difference I don't think. I'm probably just going to stick to Nlarge unless the price of cytogainer goes down a little.

pagan058
05-05-2003, 03:39 PM
thanx man!

bradley
05-05-2003, 04:40 PM
Originally posted by pagan058
somebody help me out...im tryin to decide to either buy cytogainer or nlarge2....give me some suggestions.... [/B]

Cyto Gainer get its carbs from complex sources where as N'Large2 gets all of its carbs from sugar. If you are looking for something to use postworkout then go with the N'Large because high GI carbs are ideal at this time. If you are looking for something to use at other times besides postworkout then go with the Cyto Gainer. Hope that helps:)

pagan058
05-05-2003, 05:34 PM
aight man....that helps a lot

WillKuenzel
05-06-2003, 03:21 PM
Exams done yet man? When you start that job?

pagan058
05-06-2003, 10:28 PM
damn man...i am busy as hell....managed to watch the metallica show on mtv last night....my last exam is wed at 7pm and then i start my job on mon....i was too damn busy to post my lifting regimen today but i will type it tomm...it i can remember

pagan058
05-07-2003, 12:31 PM
Tuesday

Back

Deadlifts (didnt have any straps so i couldnt go too heavy...i know.....boo hoo....) 365*5, 315*5, 275*5

Weighted Chins: +45*3, +35*6, +25*8
BB rows: (overhand) 225*8, 225*8
Free Motion Pull-down: stack*6, drop set
Seated Row: 230*5, drop set
pulldowns w straight arm pullovers: 130 and 45

HS upper row: 100*5, 80*8

pagan058
05-07-2003, 12:39 PM
on a side note....that was a ****in horrible workout....i just wasnt feeling it today.....i guess its been exams....i am worried about my gpa and ****...this semester has not been too good......im gettin lazy.....

I have decided what i want to do in life though....i want to live in a grocery store/gym/strip club for the rest of my life....i think i need to start one of those....what do yall think?

pagan058
05-07-2003, 03:44 PM
Wednesday

Cardio and Abs Morning

Calves

SM Calf Raises: 495*7, 405*10, 385*15
Seated Calf Raise: 205*8, 185*10, 135*15
Standing Calf Raises: stack*8 drop set
Bare footed Calf Raise: 80*15, 80*15
Calf Raise on Leg Press: stack*5, drop set

bradley
05-07-2003, 06:43 PM
Originally posted by pagan058
I have decided what i want to do in life though....i want to live in a grocery store/gym/strip club for the rest of my life....i think i need to start one of those....what do yall think?

Let me know when you get it started:)

Good luck with all the exams. I know how you feel, just got done with mine last week:D

pagan058
05-08-2003, 03:29 PM
Thursday

Shoulders

DB Press: 85*6, 75*8, 75*8
Lateral Raise: 40*10, 45*8
Upright Rows: 135*5, 95*8
Shrugs: 405*10for 3 sets
Rear Raise Machine: 135*10 drop set
Hs Press: 225*7, 275*3, 225*7
Shoulder Press: 150 drop set

pagan058
05-09-2003, 06:59 PM
i was and felt weak as **** this morning so...

Friday

Legs

Walking BB lunges: 205*6, 185*6
Squats (below) 315*6 for 3 sets
leg press: 12plates for 3 sets of 10
SLDL: 315*5 for 3 sets
Leg extension ss leg curls: stack*10 and cant remember the weight on leg curls

Leg Raises: 3 sets of 8

Done...diet sucked today...damn it is hot...i like it

pagan058
05-10-2003, 05:21 PM
Curl Jockey Day

standing bb curls: 130*2, 115*6
Sitting Alternate db curls: 55*5, 45*8
Preacher Curls: 95*8, 115*5
Concentration Curls: 30*6, 35*4
hammer curls: 60*5, 70*5

Narrow grip Press: 275*6, 260*8
Skullcrushers: 115*6, 95*10
Pressdowns: 150*7, 140*9
Rope Pressdowns: 100*8, 100*8, 100*8
Diamond Pushs: 3 sets of 30

Awwwww I feel better. I am just gonna go walk around now and flex in the mirror...lol

Diet....SUCKED ASS...and it has been for 2 days now...im gonna get my ass in gear...

pagan058
05-12-2003, 04:19 PM
First day of work....i was ****in worn out. I did cardio and abs before work and then chest afterwards....

Chest

Incline BB: 245*4, 225*6
Flat DB: 120*3, 110*6
Decline Flye: 50*8, 40*10
Weighted Dips (reverse): +90*8, +90*8, +45*15
HS Bench: 365*5, 315*5, 315*5
Flat Flye: 50*8

Shoulder Press: 150 drop set

didnt have time to eat too much today....so my workout suffered...i feel like ****....i am the only one at my apartment...and I have to work everyday....yee ****in haw....

pagan058
05-13-2003, 03:54 PM
2nd day of work...not too bad.....still felt tired so i popped an ephedra pill and worked back....

Weighted Pull-ups: +45*6, +45*6, +25*10
BB Rows: 225*10, 275*6
DB Rows: 110*8, 110*8
HS Row SS Upper Row Machine Thingy: 275*5, 315*5 on each for 3 sets
Free Motion Pulldown: stack*6 for 3 sets
Narrow grip Pulldown: 180*6 for 3 sets
DB Pullovers: 75*8, 80*8, 90*6
Deadlifts: 405*2 for 3 sets
315*6 for 2 sets
225*10 for 2 sets
Hyperextensions: bodyweight for 25 reps for 3 sets
Assisted Chin Machine: drop set

AHHHHHHHHHHHHHHHH....dont **** with me on a Ephedra High....HELL YEAH!!!!!!! Actually diet was pretty good today...I got the girl up front to keep giving me protein shakes throughout the day. Protein had to be close to 300 grams today...The ****in toilet felt my wrath today too... Damn somethin about that girl that works up front...makes me want to jerk her into the back room and then im gonna throw her up on the counter and then im gonna...........my bad...got carried away...OH well....peace out!!

pagan058
05-13-2003, 10:00 PM
yeah

WillKuenzel
05-14-2003, 07:45 AM
What's your work schedule pansy?

pagan058
05-14-2003, 08:56 AM
M-F 12-5

WillKuenzel
05-14-2003, 08:58 AM
Good more than enough time for you to get up, workout with me, go back to bed before going to work. You can also go to bed sooner since school is out and you have nothing to do at night now that everybody else has left.

Tomorrow morning, calves and abs. Wake your ass up and be there or I'll come get you. I know where you live punk!

pagan058
05-14-2003, 03:40 PM
What a coincidence...im working calves tomorrow too....worked abs this afternoon though....

Today: cardio and abs

I hate my ****ing job already....besides the discounts and the free protein shakes its boring as hell....i dont have anythng to do...today i had to mop up the general managers drink that he spilled...he is such a ****ing douche bag...**** my job...**** my job....****in whore it sucks...did i mention i hate my job....****

i will attempt to get up to work calves....if i dont feel like it..im not going....but i second thought...i need to blast my calves...****ing pathetic motha ****ers....it seems the only thing growing in my calves are my veins....i have like ****in ten of them bitches but i cant get one **** mm of growth on them....**** this sucks


I HATE MY JOB!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

pagan058
05-14-2003, 03:41 PM
NOTE TO SELF: start doing calves raises with a car on my shoulders....no **** that...

I'll go to a Jenny Craig seminar and get 5 fat bitches to sit on my back for donkey calf raises....

GhettoSmurf
05-14-2003, 06:16 PM
Originally posted by pagan058

I HATE MY JOB!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

welcome to life ;)

pagan058
05-15-2003, 04:02 PM
No ****!! I liked my last job though.

Shoulders

DB press: 95*2 (THANK GOD)
85*6
75*8

Lateral Raise (Drop Set)
50, 40, 30
Upright Rows: 135*4
135*4
Shrugs: 315*10,
Static Hold (405*3 for 3 sets)

HS Shoulder Press 225*8, 255*6, 225*7
SS
Free Motion Upright Rows: 2plates, 3plates, 3+quarterplates

Rear Raise (DB0 Drop set: 60, 55, 50

Rear Raise Machine 120, 120, 120, 120
SS
Shoulder Press 130, 130, 130, 130

Front Raise 80*5, 70*7, 60*9

Upside Down Push-ups (wanted to show everyone my balls today) 3 sets of 10

Work was better today....got a couple of girls numbers....muhahah

WillKuenzel
05-16-2003, 07:00 AM
A no-show this morning. tuttut


You want to go to that show tonight?

pagan058
05-16-2003, 08:45 AM
ha that for not showing up last week.....

nah j/k man i couldnt go to bed until like 4 because my roomates had a party.....i would have been unless this morning

WillKuenzel
05-16-2003, 08:53 AM
You had a party and didn't call! I'll kill you!


You going tonight or what?

pagan058
05-16-2003, 09:13 AM
i dont know....something might come up....but right now...yeah i can go....what time are we leaving

WillKuenzel
05-16-2003, 09:15 AM
"something might come up" What kind of bull**** is that? Don't make me hurt you.

Leaving probably around 6 or 6:30. I want to get there in time to see End of All.

pagan058
05-16-2003, 09:31 AM
aight i'll try to get out of the gym early then.....

pagan058
05-17-2003, 02:47 PM
curl jockey day

pagan058
05-17-2003, 02:50 PM
Saturday

Legs

Parallel Squats: 135*10 (atf), 225*8 (atf), 315*6 (atf), 365*3,
Parallel Squats: 5 pound weight under my feet 315*5, 275*7, 225*10

Leg Press SS SLDL: 8plates with 135
8plates with 225
8 plates with 315

Leg Press Drop set: 10 plates all the way down

I was worn out and i couldnt hardly walk...im gonna lay on my ass for the rest of the day now....

pagan058
05-19-2003, 03:32 PM
Monday

Morning: cardio and abs

Afternoon: Chest

Incline BB: 255*2, 245*5, 225*7
Flat DB: 120*4, 115*7, 110*8
Decline Flye: 45*8, 55*8
Hs Decline Bench SS free motion Flye

315*6, 365*4, 315*6 60*10, 80*8, 80*8

cable xovers: 70*8, 80*8

Shoulder Press: 150 drop set

Lateral Raise: 50*4, 35*6

Done

pagan058
05-20-2003, 04:38 PM
Tuesday

Back

Weighted Chins: +45*5, +55*3, +35*10
DB Rows: 100*6, 95*8, 90*10
HS Lower Row: 100*5, 80*6
Free Motion Pulldown: stack*4, 130*8
Seated Row: 220*5, 200*7
Hyperextensions: body*25 for 3 sets
Narrow Grip Pulldowns SS Straight arm press downs

180*8, 150*6, 90*10, 100*10

Done OUT

WillKuenzel
05-21-2003, 08:47 AM
Chins are looking a lot stronger punk.

What you weighing in at these days tubby? :evillaugh

pagan058
05-21-2003, 09:45 AM
YOu bastard!! I am a lean 215 right now Biatch...

Why dont u chill out on the fat jokes whitey!!

I need to put some pics on here sometime....i would hate to make u look bad......

rookiebldr
05-21-2003, 10:05 AM
Originally posted by pagan058
YOu bastard!! I am a lean 215 right now Biatch...


:eek: You are a big guy!

pagan058
05-22-2003, 03:34 PM
hit chest again this week..

Chest

BB press: 225*10, 275*5, 295*3
Decline BB press: 275*8, 295*5, 315*3
Incline Flyes: 60*6, 55*8, 45*12
Cable Crossovers: 80*6, 70*8

Shoulder Press: 130 drop set

done

WillKuenzel
05-22-2003, 03:38 PM
I hate your chest strength bastard!!

pagan058
05-22-2003, 03:40 PM
I hate your back strength bastard!!!

WillKuenzel
05-22-2003, 03:45 PM
:thumbup:

pagan058
05-23-2003, 03:57 PM
Aight Biceps

I did cardio and abs first

Standing BB curls: 95*5, 115*3
Sitting Alternating DB Curls: 50*6, 40*10
Preacher Curl: 85*8, 100*6
Concentration Curls: 30*8, for 2 sets
Cable Curls: 80*8, 80*8

headed back home this weekend........

GhettoSmurf
05-23-2003, 05:06 PM
Originally posted by pagan058
Aight Biceps

I did cardio and abs first

Standing BB curls: 95*5, 115*3
Sitting Alternating DB Curls: 50*6, 40*10
Preacher Curl: 85*8, 100*6
Concentration Curls: 30*8, for 2 sets
Cable Curls: 80*8, 80*8

headed back home this weekend........

curl jockey :rolleyes: j/k ;)

pagan058
05-24-2003, 10:25 AM
im a loser........:cry:

pagan058
05-25-2003, 12:58 PM
i did nothin on Sat..because I am a piece of **** and drank too much....hence i had a ****ing hangover the entire ****in day!!!

sunday

Legs

Parallel Squats: 365*5, 315*8, 295*10
SLDL SS Leg Press: 225 on SLDL for 3 sets of 10
18 plates on LP for 3 sets of 8
Lunges: 205*6, 185*8
Leg Extensions SS Leg curls: cant remember
Calf Raises: 3 sets of 20 (stack)
AB/AD machine: The only reason I do these are because what Narcissus said in his journal once "They make me feel sexy"
muahahahaahahahaha

Aight Im out....already psyched for chest tomm....im not however psyched about work....oh well......:whiner:

pagan058
05-26-2003, 03:41 PM
Monday

Morning Cardio and Abs

Afternoon Chest

Incline BB Press: 225*7, 245*4, 225*6
DB press: 120*6, 115*8, 110*8
Cable Crossovers: 80*8, 90*8, 110*6
Weighted Dips: 3 plates *3, 2plates *8
HS Incline SS HS Decline
Incline 3 sets of 225,,,,,,,Decline 3 sets 365, 335, 315
Free Motion Flye: 90*8, 80*10

Shoulder Press: 170 (drop set)

i had my bodyfat tested today at work...i was about right it is 12.5% so not too bad at a weight of 216 today....

HY!!! FAT MY ASS BIATCH!!!!!

WillKuenzel
05-27-2003, 11:24 AM
Bwhahahahhahaha!!

What's up tubby? :D

How tall are you?

pagan058
05-27-2003, 03:29 PM
**** you!!!! hahaahaha....im 6'2"

Back

Weighted Pull-ups: +55*5, +45*7, +25*9
DB Rows: 105*5, 100*7, 95*10
Free Motion Pulldowns: 150*8, 150*8
HS Upper Row SS HS Lower Row:
80*10.......80*10
100*10.....100*10
Seated Row: 210*6, 210*5
Lateral Raise: 45*6, 40*8
Hyperextensions: bw for 25 reps for 3 sets

done

WillKuenzel
05-28-2003, 09:39 AM
Tall and skinny then! Eat more.

Do you really like those free motion pulldowns as opposed to regular pulldowns?

pagan058
05-28-2003, 04:28 PM
I feel it more down at the bottom outside of my lats as opposed to the conventional pulldowns, in which i feel it more in my teres major and minor muscles.

Wednesday Cardio and Abs and Calves

the calf workout sucked so its really no point in posting it i dont think....no major pr's ....actually it looked just like all my calf workouts.....

pagan058
05-29-2003, 03:35 PM
Chest

Flat BB press: 300*2, 275*6.5. 225*12
Decline BB press: 315*3.5, 295*6, 275*9
Incline HS press: 275, 225
Incline Fly: 60, 50, 45
Shoulder Press: 185, 145
Shrugs: 405*4 for 3 sets (static hold)
Rear Raise: stack*4, 140*6

215.5 today.....yeah

pagan058
06-02-2003, 03:40 PM
Monday: Chest

Incline BB press: 260*3, 225*6, 225*6
Flat DB press: 125*4, 115*8
Decline Fly: 45*8, 55*6
Weighted Dips (other way): 3 plates *5, 2 plates *8, 1 plate *12
(drop set)
Decline Bench (HS): 315*8, 365*5, 315*5
Cable Crossovers: 100*6, 80*10

Shoulder Press: 180*4, 170 drop set (kind of?)
Lateral Raise: 30*10, 40*8

DONE

WillKuenzel
06-03-2003, 06:25 AM
Cut chest back to once a week now and cut down on the working sets for 2 weeks. Then go back to normal. Give it time to recooperate a bit from the past few sessions. Don't get caught up in it because that was my mistake with legs.

pagan058
06-03-2003, 09:13 AM
aight man....i will

WillKuenzel
06-03-2003, 09:16 AM
You going to make it for legs tomorrow at 6:30pm?

pagan058
06-03-2003, 03:22 PM
Yeah i think I can make it.....i know this is ****ed up...but i think i messed my back up today....i think it will be ok though...but im not gonna max...i think i am gonna see how many times I can do 405.....

Back

Weighted Chins: +60*3 (PR), +55*5, +45*7
BB Rows: 275*5, 225*8
HS Row: 3 plates*4, 2 plates+25 *6
FM pulldowns: stack*4, stack*4
Pullovers: 70*5, 70*5, 70*5

done...my back is killing me....

cphafner
06-03-2003, 03:27 PM
Sorry to hear about your back. I'm looking forward to meeting you. I'm pretty sure I know who you are, I think we've crossed paths like a 1000x's in the gym. I'm normally in a white sleeveless that says go greek, or a grey sleeveless and almost always have my headphones on.

pagan058
06-03-2003, 03:32 PM
aight man what up....i know who you are......looking forward to lifting with you too

cphafner
06-04-2003, 06:33 PM
Nice lifting today with you today. You have some stong f-ing legs. See you around the gym.

pagan058
06-04-2003, 06:36 PM
Same here man....

Legs with HY and Cphafner...

Parallel Squats: 405*1.5, 315*7 (atf)
Lying Leg Curls: 90*10, 110*8, 110*8
SLDL: 135*12, 225*8, 315*7
Leg Extensions: stack*10, +stack*10

done.....damn my back hurts.....

pagan058
06-05-2003, 03:40 PM
shoulder day

takin it easy cuz of hitting chest two times a week.....

Shoulder Press: 80*8, 75*8, 65*7
Arnold Press: 55*6, 45*6
Lateral Raise: 25*10, 25*10
Shrugs: 455*5, 405*6, 365*8, 315*10, 225*12
Rear Raise: 55*8, 60*6
Shoulder Press: 150*7, 150*7

done

WillKuenzel
06-06-2003, 07:52 AM
Start doing legs twice a week! :p

pagan058
06-06-2003, 09:17 AM
I do its called the stairclimber 3x's a week....:zipit: