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runt
03-08-2003, 10:34 AM
This effectively completes my defection to this grand and wonderful site. I'll just start my journal with yesterday's leg day and more will be revealed.

3/7/03 day 48 smoke free
legs
ss box squats/sissy squats
115 x 12 / 12 singles
165 x 10 / 10 1.5s
190 x 8 / 8 1.5s
195 x 6 / 6 1.5s

SLDLs
135 x 12, 185 x 10, 190 x 6, 190 x 8
I rested a little longer before the last set

leg curls
110 x 10, 125 x 6, 130 x 5

seated calf raise
50 x 12, 70 x 6

I had planned on doing one more set of these but I started getting terrible cramps in my left calf so I moved on.

rotary calf machine
180 x 12, 200 x 9, 210 x 8

I love leg day. One of the trainers at the gym gave me this great compliment by telling me that my squat form was perfect. That kind of thing makes me work so much harder, there's nothing like positive reinforcement.

By the way I'm trying to become a non-smoker, pretty good so far.

runt
03-09-2003, 07:14 AM
3/8/03 day 49 smoke free

It's been a while since I've started a new journal so here's a little background for anyone who might stop in. I'm 43, 5' 7", 162 lbs at about 16% bf. I've been seriously bbing since June of 2001. I've been bulking for about a year now. I started out at around 140, 13% bf. It's almost time to go on my first cut, I really want to get rid of the belly and love handles by June. I'll probobly start to bulk again in the fall. My ultimate goal is 170 - 175 at 10% bf or less. If anyone has any suggestions please post them, I appreciate all input.

I'm currently working one body part a day. That will change in a couple of weeks when I add cardio to my split.

Todays workout - chest
flat bb bench press
bar x 20
115 x10, 135 x7, 145 x4

My final set is 5 lbs more then I've ever lifted before. I've set a goal for this year to bench my own weight.

My bench sucks!!!!:mad:

Incline bb bnech press
85 x 10, 105 x 7, 110 x 5
Another 5lb increase on the last set

db flys
20s x 12, 35s x 10, 40s x 6

cable cross overs
weight are for each side
40 x 15, 70 x 12, 80 x 8

swiss ball push ups
13, 14, 15

I fell pretty good about this workout. I'll repeat it next week and the following week do db presses and do some shocking techniques.

runt
03-10-2003, 07:27 AM
3/9/03 day 50 smoke free

I really thought I'd lived through all my smoking triggers at this point but it was a beautiful day on Sat and I did some yard work and I had forgotten how I liked to light up and walk around the grounds after I finshed what I was doing.

back
Pull-ups (50 in however many sets it takes)
8, 7, 4, 8, 6, 5, 6, 5, 1 with 8 count neg.

dead lifts
115 x 12, 195 x 10, 205 x 8, 215 x 6
breaking new ground here

db scaptions
10s x 15, 12x x 10, 15s x 8

bent over lat raises
15s x 15, 20s x 10, 20s x 8

Next back day I'm going to spread my 50 pull-ups through out the workout, maybe supperset one set of pull-ups with every set of everything else until I reach 50. It will be good for stamina if nothing else.

Mik
03-10-2003, 02:19 PM
Good luck with the goals Runt. Grats on the weight gain so far.

And..........:spam:

runt
03-10-2003, 03:35 PM
Thanks Mik.

Saint Patrick
03-10-2003, 04:09 PM
Every time you feel the urge to smoke, go pound out a set of squats or drink a protein shake.

runt
03-11-2003, 08:37 AM
St. Pat good plan, it would be so cool if I could have a squat rack in my office.

3/10/03 day 51 smoke free

rest day. Got home from work, walked the dogs and took a 30 min nap and loved every minute of it.

Shoulders tomorrow.

Mik
03-11-2003, 09:23 AM
Man, I looooove naps. My wife always gives me **** about it though. Pfft!

runt
03-11-2003, 10:37 AM
The three most important things in bbing - lifting, eating, sleeping. Naps make you live longer, prevent cancer, and improve your sex life, it's like a miracle drug.

Workhorse
03-11-2003, 11:04 AM
Obligatory :spam:

Hey man..keep it up!

runt
03-12-2003, 07:49 AM
3/11/03 day 52 smoke free

shoulder workout 3 of 8
warm up - bb push press 35 x 15

SS - bb push press drop sets/front raises

each column is a set with no rest between subsets

push press
set 1 set 2 set 3 set 4 set 5
75 x 10 - 80 x 6 - 80 x 6- 80 x 5 - 80 x 5
65 x 7 - 65 x 5 - 65 x 4- 65 x 3- 65 x 5
55 x 6 - 55 x 3 - 55 x 3 - 55 x 4 - 55 x 4

db front raise
15 x 12 - 20s x 7- 20s x 6- 20s x 7- 20s x 6

My shoulders hurt so bad after this its hard to breath.

db lat raise double drop sets no rest between subsets
set 1 set 2 set 3 set 4
20s x 8 - x8 - x8- x9
15s x 8 - x8 - x8- x8
12s x 8- x8 - x8- x8

OK, my form was starting to suffer on the last set.

Now I want to cry - but there's more.

SS - db shrugs/db static hold

set 1 set 2 set 3 set 4 set 5
75s x 10, 75s x 10, 75s x 7, 70s x 10, 65s x 10
30 count hold, 30 cnt hold, fail to hold, 10 cnt hold, 20 cnt hold

I love this work out - the sweat, the pain ........ the results.

Mik
03-12-2003, 07:53 AM
Man, those are some pretty intense supersets Runt. Good work. Do you use SS's often?

runt
03-12-2003, 08:01 AM
Ordinarily I incorporte SS's every 3 or 4 workouts but this is an 8 week shoulder program that's all SSs and drop sets. This is really one of those fun brutal workouts.

runt
03-13-2003, 07:07 AM
3/12/03 day 53 smoke free

Arms

I tried Chris Mason's arm workout, I think I like it but I underestimated my lifting ability on most of the sets. No big deal, it was my first time out I'll up everything next time and see if I can't get a little more intensity.

warm up - preacher curls 40 x 12

GS preacher curls/cable curls/chins

set 1 set 2
pc 60 x 8 60 x 8
cc 60 x 8 80 x 8
chins 6 3

standing bb curl negs
60 x 6 (5 count neg)

All the weight can go up by 10, the chins were pathetic - I can do better. The negs are brutal - the sweat was pouring of my forehead.

GS close grip bench/pushdowns/dips
set 1 set 2
cgb 95 x 8 115 x 9
pds 50 x 8 65 x 10
dips 18 8

push downs dbl drop set

65 x 9, 55 x 8, 45 x 6

bb pull overs
70 x 6 (over estimated on this one)

squats
135 x 10 (I'll skip this one next time because leg day follow arm day)

This was such a quick workout I had time to do a little ab work

plank - 60 sec each side

v-crunch - 20, 20, 20

I can't committ to the full 8 workouts on this routine because I'll be changing my split soon to incorporate cardio but I'll probably try it again down the road.

Mik
03-13-2003, 07:13 AM
Nice session Runt. That must have been pretty intense. Can you move your arms today?

runt
03-13-2003, 08:12 AM
Mik, it should have been so much more intense but I was way too conservative with my weights. My bis are a little tender probably from the curl negs, I love those, never did them before. I can't wait to have another go at this workout.

Coke
03-14-2003, 06:18 AM
Good luck with your plans Runt. Congrats on being smoke free for a couple of months :thumbup:

runt
03-14-2003, 06:54 AM
Hey CoCoa, thanks for the encourgement. This no smoking thing is no fun but I'm think I'm through the worst of it.

3/13/03 day 54 smoke free

legs

warm-up - squats - 115 x 15

box squats
174 x 10, 195 x 8, 200 x 6

10 more pounds and I'll be box squating what I was regular squating. Rep #6 @ 200 my back got a little mushy so I'll thinh I'll refrain from taking the weight up until I can hit 6 with perfect form.

leg ext.
120 x12, 170 x 8, 180 x 8, 185 x 5

db lunges
55 x 8, 50 x 8, 45 x 8
pyramided down on these because I was doing the glute/ham machine next and wanted to save a little energy.

Glute/ham machine
3 set @ 20 x 15

I really hate those but nothing hits my hams and glutes quite as brutally.

standing calf raises on the Smith
210 x 10, 10, 220 x 8, 9

Leg day is my favorite, it makes me feel like a real bber unlike back day which makes me feel like an imposter. ;)

runt
03-16-2003, 06:16 AM
3/15/03 day 56 smoke free

chest

flat db bench press
30s x 15, 50s x 10, 55s x 8, 60s x6

Incline db bench press
30s x 10, 40s x 10, 50s x 8

Incline db flys
25s x 12, 30s x10, 35s x 8, 40s x 6

Hammer Strength decline bnech machine
110 x 10, 130 x 8, 150 x 6

swiss ball push-ups
17

I hadn't done db presses in a while and I was pretty surprised at my improvements. I can take all weights up a notch next time. It's hard to tell without a spotter but I think my ROM has also improved.

runt
03-17-2003, 01:53 PM
3/16/03 day 57 smoke free

Took my off day today to work in the garden. I spread a cubic yard of mulch and did some clean up. After shoveling all that mulch I decided against back day and would do it Monday which is my usual rest day. This is the final day of my uber bulk. Time to to clean up the diet. No more bread, no more chocolate, and try and keep all carbs the complex kind. I'll finish off this week on my current split then switch to:

Sat: chest, shoulders, tris
Sun: cardio, abs
Mon: off
Tues: back, bis, forearms
Wed:cardio, abs
Thur: legs
Fri: off

Made an appointment with my trainer for Sunday 3/24 at 1:00. I can't wait for the humiliation. It's been 6 weeks since my last session.

Mik
03-17-2003, 02:15 PM
Good luck with the cut man.

runt
03-18-2003, 07:35 AM
Thanks Mik.

3/17/03 day 58 smoke free

back

I did a little something different with my 50 pull-ups today. I started with two sets of parallel grip to failure - 10, 8

Then went to db rows and continued sets of pull-ups in between each set untill I reached a total of 50. At first I tried to do it superset style and it was just an exercise in frustration so I rested a couple of minutes between sets.

db rows
35 x 12 - pull ups - 5
60 x 10 - pull ups - 2 (this was the SS experiment)
70 x 8 - pull ups - 4
70 x 8 - pull-uos - 6

Good mornings
100 x 12 - pull ups - 5
115 x 10 - pull ups - 5
135 x 8 - pull ups - 6
155 x 8 - I had reached 52 pull ups so I was done with those

cable rows
120 x 12
150 x 8
160 x 6

I have to say this was about the best back day ever. I felt good and strong and pretty conifident about my form. The only thin I worry about is the good mornings, I want to work on these with my trainer just to make sure I've got them down.

runt
03-19-2003, 08:25 AM
3/18/03 day 59 smoke free

shoulders and traps 4 of 8
db press
warm up - 25s x 15
30 x 12, 35 x 10, 40 x 8, 45 x 6, 40 x 7, 35 x 8, 30 x 12

SS upright rows/bb shrugs

rows - 80 x 8, 8, 7, 8, 7
shrugs - 160 x 8, 165 x 8, 6, 8, 5

lat raises
20s x 12, 11, 10, 9, 15s x 12

I can really start to see some dimension coming out in my shoulders.

Coke
03-19-2003, 11:53 AM
Glad to hear you are starting to see the improvements! This is just the start of it :thumbup:

runt
03-20-2003, 08:32 AM
Thanks CoCoa.

3/19/03 day 60 smoke free - 2 months without a cig!!!!

arms/abs

bi warm up stand db curls 20s x 15

GS- db preacher curls/cable curls/chins

set 1 set 2
pc 30 x 8 30 x 8
cc 90 x 8 100 x 8
chins 4, 4

standing bb curl negs
60 x 6 (5 count neg)

Took my weight up by 10, and the chins were worse.

GS close grip bench/pushdowns/dips
set 1 set 2
cgb 135 x 8 135 x 6
pds 80 x 8 80 x 4
dips 11 7

push downs dbl drop set

65 x 8, 55 x 8, 45 x 8

bb pull overs
60x 10

Abs-
hanging crunch
15, 10, 8

side bends
40 x 20, 45 x 20, 45 x 20

What a whimpy workout, I got lazy and didn't push myself. Some of it was because I was still hurting form back day and shoulder day, but most of it was because I pussied out.:mad:

Shane
03-20-2003, 08:33 AM
:spam:

Whoa. Two months smoke free. Congratulations man!

Alke
03-20-2003, 01:48 PM
just stopping in to say Good luck on your goals runt:thumbup: :thumbup:

runt
03-21-2003, 07:52 AM
Thanks Shane & Kenn. I love WBB. The last site I kept a journal on no one came to visit - this is so much cooler. It amazes me that the journal forum is the busiest one here. It makes sense though this is where I learn the best stuff.

runt
03-21-2003, 08:00 AM
3/20/02 day 61 smoke free (I'll stop counting at 90 days)

legs

box squats
115 x 12, 175 x 10, 200 x 8, 205 x 5 With a spotter I would have hit 6, next time. Up 5lbs, yeeha!

leg ext.
120 x 12, 170 x 8, 185 x 8, 190 x 6

SLDLs
135 x 12, 195 x 8, 205 x 6, 205 x 5

leg curls
110 x 10, 130 x 8, 135 x 6

seated calf raise
50 x 12, 75 x 8, 80 x 7, 70 x 8, 50 x 12

There's nothin' better 'en leg day!!!!!:)

Mik
03-21-2003, 08:16 AM
Nice leg day man. Keep up the great work. Woohoo, gotta love PRs.

runt
03-22-2003, 10:35 AM
Thanks Mik.

3/21/03 day 62 smoke free and spring is here.

Played hooky from work today and it was beautiful outside. Took my truck in for an oil change, did some running and yard work. Bought some new workout stuff which is the last thing I need but it was a good sale - I'll throw out some of the nasty sweat stained tanks I've got to make room for the nes stuff.

My diet was crap today. Days off are so hard to organize. Mostly I didn't eat, stupid, stupid. Made up for it by grilling orange roughy for dinner then had it with salsa on top, pretty good.

runt
03-22-2003, 02:42 PM
3/22/03 day 63 smoke free

started new split today

chest/tris
decline bench press (while I waited for a flat bench)

bar x20, 120 x 10

flat bench press
145 x 5, 150 x 4 (way short of my target reps I'll stick next time around)

incline bench press
85 x 10, 110 x 7, 115 x 5 ( short again)

db flys
20s x (15 singles)
30s x 8 (1.5s)
35s x 6 (1.5s)
40s x 8 (singles)

wieghted dips
35 x 7, 45 x 5, 45 x 5 What can I say, I'm no Mik.

close grip PDs
40 x 12, 60 x 10, 70 x 9, 80 x 5

one arm db extensions
20 x 10, 25 x 7, 25 x 6

Nice work out, I was a little spacey and I wasn't hitting my target reps but there's always next time.

Tomorrow I work with my trainer. This is what I want to work on: hack squats, good mornings, SLDLs, dead lifts, one legged db deadlifts and whatever Tom (the trainer) feels like showing me. I am way looking forward to this.

runt
03-24-2003, 08:45 AM
3/23/03 day 64 smoke free

This was trainer day and we worked on big compound moves.

We warmed up with the glute/ham machine and he thought my first set wasn't challenging enough for me and made some adjustment that made a lot more of me hang over the front giving my hams and glutes a lot more weight to lift - it was deadly.

Hack squats - we'd worked on these before but it was at the end of a session and I just didn't get them. Now I get them.

Good mornings - my form wasn't too bad on these except that I was trying to bend down too far and not pivoting back with my ankles - it's much harder on the hams this way.

Single leg forward reaches - for having no weight involved these hurt

SLDLs - Total new philosophy on these. Most guys take the weight all the way to the floor and stand on somthing so they can even get lower. Trainer says "wrong!" only go as low as you can without losing the arch in your back. Once again this works your hams and glutes a lot harder.

dead lifts - no surprises here except that its all right to for the bar to slide up the front of you body.

one legged db deadlifts - figured out why I couldn't stay balanced on these - I was letting my ass get too low. I was starting to feel really stupid in not being able to get these.

Then we always do ab stuff so he showed me the "power wheel" and that didn't thrill me too much but then we did swiss ball sit ups - OMG. Love em. I had been doing my version of swiss ball crunches which I see now are worthless.

Anyway it was a great session. It was the first time that I didn't feel like a total clutz. Got lot's of positive feed back.

I'm already planning my next session, I think I want a cable day. A whole hour just working on cable exercises. It could pretty much be a full body workout.

Mik
03-24-2003, 09:03 AM
Nice chest session Runt. Thanks for the words mate but your dips are looking great. Before long you'll have a couple of wheels strapped to ya! Good post on your trainer session. How are you liking working with him? Is this something you will do for awhile? I like the comment on SLDLs. I've tried doing them going all the way down but frankly I feel it too much in my lower back. I find if I maintain tha arch and only go as low as is comfortable my hams feel it better. What are single leg forward reaches?

runt
03-24-2003, 01:17 PM
Hey thanks Mik. You've really inspired me to go heavy on those dips.

I really like working with this trainer. For Christmas I got 3 hours with him from my significant other. I had done a little research at my gym to see which of the trainers there was the biggest dog for technique and Tom was obviously the guy to go with. He's a power lifter and not a bber or one of those skinny little health spa jockies. He really means business when he works with you there is no idle chit chat. I'm going to try and work with him once a month, that's my reward for not smoking. And since I'm not smoking I can afford him.

Single leg forward reaches are the same move as a good morning except you're on one leg and you reach out with your arms and try to touch the wall. You keep your back arched just the same as a good morning. It's a really good combination of a stretch and an exercise.

I'm glad you agree on the SLDLs, I hate to change something on the advice of just one person, even if he is my trainer.

Alke
03-24-2003, 01:40 PM
Hey runt, good workouts!

Awesome dipping strength man,you must just be a natural at those eh' :) I got the 35's and can only imagine what 45's feel like.....your bench should definitely go up without a hitch with that kind of tricep strength!!

Sounds like you had a great leg day with your trainer. I just started doing SLDL's in the last 4 weeks, I stand on a box and go down to my feet with the bar. So far I only get DOMS in my hams, and I havent gotten any back pains. I think it probably depends on flexibility, and how low is too low varies from person to person. I think your trainer is right about not losing the arch in your back! that would seem to be the key to getting the most out of SLDL's.

On Deads I drag the bar up so close that it actually leaves scratches on my shins!

Props on the no smoking BTW!

runt
03-25-2003, 07:23 AM
Thanks Kenn. That's exactly what my trainers said about SLDLs, it all depends on a persons flexibility. Go as low as you can while still maintaining a strong arch. Hip flexibility has always been tough for me and add to that I have really short arms and I will have quite the struggle getting the bb to the floor.

runt
03-25-2003, 07:37 AM
3/24/03 day 65 smoke free

cardio - yuck!!!! :mad:

I've got to drop at least 3 bf% points by June so I have no choice but to do cardio - I hate that it cuts into lifting time.

25 min on stationary cycle. I set the program that gradually increases the resistance every 30 to 45 sec until it reaches a peak (my peak is level 5 of 10) then drops back down to base resistance. I peak four times in 25 min. I've decided to spare my 43 year old joints the tread mill at least for the time being. Running is really my first choice but it doesn't make my body happy.

I'm off creatine and glutamine for the next 4 weeks.

runt
03-26-2003, 08:09 AM
3/25/03 day 66 smoke free

back, bis, forearms

parallel grip pull-ups
10, 6, 5

seated cable rows
110 x 12, 140 x 10, 150 x 8, 160 x 6

rear delt flys
15s x 12, 20s x 10, 25s x 8

My form really isn't there on these yet - the 25s were a bit much. I can't decide if I want to stick with these for a whlie or not.

standing bb curl
40 x 12, 60 x 10, 70 x 8, 70 x 6 time to up these

Machine preacher curls
45 x 10, 65 x 8, 75 x 5 I'll stick with these for the time being, I've seen guys get really good results from this machine.

and a little something for forearms

rev curl
25 x 15, 45 x 9, 55 x 8 something is wrong.... these were too easy, better check on my form and ROM. My wrists didn't even colapse toward the end..... hmmmm.

This will be my back/bi "A" workout for the next 8 weeks. I'll work out a "B" next week. B needs some stretching movements in it.

Mik
03-26-2003, 08:18 AM
Good luck on dropping the 3% runt. Keep at it and you'll be there in no time!

Alke
03-26-2003, 08:35 PM
Hey man, maybe you can play tennis or raquetball for cardio? I am not a fan of running so I bike a lot and play basketball, jump rope. That helped me to increase my cardio when I was cutting.......

Yea preacher curls worked great for me as well, I am going to be adding them to my workouts as soon as I get done with my week of dropsets. Preachers are great cause its all biceps, no cheating.

runt
03-27-2003, 01:27 PM
Mik, thanks for the good word - I need it, after a year of bulking it's hard not to eat as much as I want all the time.

Kenn, I should look into that, I use to like to play tennis a lot. I'm so clumsy though I have a hard time with those eye, hand coordination sports.

runt
03-27-2003, 01:32 PM
3/26/03 day 67 smoke free

shoulders 5 of 8
warm - up bb push press 35 x 15

SS - bb push press drop sets/front raises

each column is a set with no rest between subsets

push press
set 1 set 2 set 3 set 4 set 5
75 x 9 - 75 x 7 - 75 x 8- 75 x 7 - 75 x 6
65 x 7 - 65 x 4 - 65 x 4- 65 x 4- 65 x 3
55 x 5 - 55 x 3 - 55 x 3 - 55 x 3 - 55 x 3

db front raise
20 x 8 - 20s x 7- 20s x 6- 15s x 5- 15s x5

Not on at all tonight.

db lat raise double drop sets no rest between subsets
set 1 set 2 set 3 set 4
25s x 4 - x4 - x4- x4
20s x 4 - x4 - x4- x4
15s x 4- x4 - x4- x4

These felt better. I upped my weight and lowered the reps and form was petty good.

SS - db shrugs/db static hold

set 1 set 2 set 3 set 4 set 5
75s x 10, 75s x 10, 75s x 10, 75s x 10, 75s x 10
30 count hold, 30 cnt hold, 30 cnt hold, 20 cnt hold, 20 cnt hold

Now that's more like it. I'm ready for the 80s.

Like I said, I just wasn't on. I'm off creatine and I'm only taking one rest day a week untill I finish this shoulder program - 3 more weeks. But, boy do I get tired around day 5 - shoulders. I'll make it and then I rearrange my split and start taking Mondays off again.

WillKuenzel
03-27-2003, 01:40 PM
How's the cutting going so far? Are you keeping a good track of your diet?

I dread the day I decide to do any of that cutting stuff.

runt
03-27-2003, 02:06 PM
Pretty good track. This is my first cut and I've been bulking for the last year - talk about a drastic change! I was used to stuffing myself and now I try to keep each of my six meals to 1 30 - 40 protein gram portion, a fist size portion of complex carbs and total daily fat intake around 60 grams. I don't really count calories but I would guess I'm between 2500 and 2800. The worst part is after feeling like I've starved myself for a week I expect to see at least one set of abs, I'm so impatient. I keep telling myself I probably won't see any difference for at least 6 weeks.:cry:

runt
03-28-2003, 03:05 PM
Wow, has this site been screwy all day or is something going on on my end?

3/27/03 day 68 smoke free

legs

box squats
115 x 12, 200 x 8 :) , 205 x 6, 210 x 5 :) :) :) :) :) :)

good mornings
145 x 10, 155 x 10, 185 x 8, 195 x 3 and all 3 sucked I shouldn't even count them

sissy squats
12, 10, 8

I was gonna to supper set these with the squats but I got all into the box squats and forgot. I can be a real air head.

glute ham machine
my nazi trainer changed the adjustment for me and now I've got 6 -8 more inches of body pull up, it makes a huge difference.

10, 8, 6

standing calf raise at Smith machine

200 x 10, 220 x 8, 230 x 7, 240 x 8 the ROM was pretty minimal on that last set.

Not my best leg day.

Alke
03-28-2003, 03:30 PM
nice set of box squats! I havent done box squats before and will be doing them soon, I was thinking of alternating them with regular squats for something different......

Do you like doing them better than regular squats?

runt
03-29-2003, 08:01 AM
I really like box squats, along with Zercher squats they are my favorite. My goal for the last couple of months has been to box squat the same weight I was doing regular squats at and as of my last work out I've surpassed that by 5 lbs. So it's time to go back to regular squats for a while but I think I'll alternate them with hack squats. But I think you'll really like them, there's no guessing about how low to go which makes it much easier to concentrate on form.

runt
03-30-2003, 07:08 AM
3/29/03 day 70 smoke free

chest & tris

flat bb bench press
bar x20, 145 x 5, 150 x 4, 155 x 2
5 more lbs and I'm lifting my own body weight:) Once I can press 160 6 -8 reps I'll start doing incline press first and work that up.

Incline bb bench press
110 x 4, 4, 4

db pull overs
40 x 10, 45 x 8, 55 x 10, 70 x 4 only the last two sets were to failure

weighted dips ss with close grip cable pull downs
Dips -----------------------------pds
45 x 7 -------------------------70 x 8
45 x 5 -------------------------75 x 5
45 x 5 -------------------------75 x 4

close grip bench
115 x 8, 125 x 6, 135 x 4

one set swiss ball push ups - 17

This felt really good after having two not so hot workouts in a row. I've decided to give up one day of cardio so that I can take Mondays off and still have a shoulder only day until I finish this program. I think I'd rather have quality workouts then one more cardio session.

runt
03-31-2003, 08:16 AM
3/30/03 day 71 smoke free

back & bis

wide grip pull downs
70 x 12, 120 x 8, 130 x 7, 140 x 4

I haven't done these in awhile and I'm useing a little different form. I'm pulling the bar down to my strenum as I arch my back and pinch my shoulder blade together instead of just pulling the bar down with a straight back.

bent over bb rows
60 x 12, 80 x 10, 85 x 10, 95 x 9

I think I may move over to the Smith machine for these next time so I can go really heavy.

scaptions
This is an exercise my trainer invented in which you sit on a bench bent at the waist, back straight and with a db in each hand stretch your arms out and up. Keep your arms in a wide "V" then lower and repeat. It's deadly and works traps and lats really well. He feel this will build the muscle behing my shoulders so that I will eventually be able to squat without using the mantaray thing. It is working, I did good mornings the other day without it and I was OK.

Anyway, scaptions
12s x 10, 15s x 8, 20s x 6

Incline db curl
15s x 12, 20s x 10, 25s x 8, 30s x 6

db preacher curls

20 x 12, 25 x 10, 30 x 6 left arm got a little extra help on final set

close grip chin, palms in - 6

Forgot to do any forearm work. Other then that it was a fun workout.

Coke
03-31-2003, 08:26 AM
Pretty good back and bi day man :)

runt
04-01-2003, 09:22 AM
Thanks CC, but I read the jounrnals here and I really feel like an under acheiver. There are some really hardcore lifters on this site and I like seeing what you all do but I feel like I'm out of my league.

Coke
04-01-2003, 09:25 AM
Don't worry about it man, you (everybody) is in a class all their own ;) And don't forget it!

runt
04-01-2003, 09:25 AM
3/31/03 say 72 smoke free

Day off. I'll be doing cardio and abs tonight. It's supposed to be near 80 today so the gym will be pretty empty, thank you Baby Jesus.

WillKuenzel
04-01-2003, 09:32 AM
Originally posted by runt
Thanks CC, but I read the jounrnals here and I really feel like an under acheiver. There are some really hardcore lifters on this site and I like seeing what you all do but I feel like I'm out of my league. You can't worry about all that. Everybody has to start somewhere. As long as you are making progress then you're head and shoulders above most. Keep up the hard work and you never know where you'll end up. Heck you might find yourself on stage some day. It could happen! Just because you are trying to make youself a better person puts you in an elite group of people.

Mik
04-01-2003, 09:57 AM
Originally posted by HomeYield
You can't worry about all that. Everybody has to start somewhere. As long as you are making progress then you're head and shoulders above most. Keep up the hard work and you never know where you'll end up. Heck you might find yourself on stage some day. It could happen! Just because you are trying to make youself a better person puts you in an elite group of people.

Amen to that! I agree 100%. It's easy to compare yourself to others but the key is YOUR PROGRESS. You've made some great progress so far. Keep it up.

runt
04-02-2003, 10:53 AM
Hey thanks guy. I wasn't really feeling sorry for myself, I'm just in awe of you all.

Well it's April 3 and I'm smoking again because I was laid off yesterday after 14 years with the same company. I'm another victim of corporate down sizing. So I smoked. What can I say, I'm human. I'm gonna give myself a few days to adjust and try again.

After I found out yesterday I left early and went to the gym to do my cardio work. I started and just didn't feel like it so I left and got to my car and thought, this is stupid, get your ass in there and do so I did and I'm glad. I didn't do abs but what the......

The company has given me this month to find something so that's cool and they are encouraging me to freelance maybe even sell me the equipment that I was using. I'm thinking about it seriously.

I'm gonna try and keep my workout scheduel even though my heart isn't really into it. I'll propably get into it more once I'm over the the shock.

Mik
04-02-2003, 11:02 AM
Sorry to hear about the job man. Good for you going back to the gym though. Stick with it. It will help beleive me. I've gone through some pretty tough times and the gym actually kept me from losing it so keep at it. So you smoked. Too bad, cuz you worked so hard to quit but that doesn't mean you can't ditch the habit again. I guess what I'm saying is keep lifting, good luck on the work front and know we're behind you.

runt
04-02-2003, 11:47 AM
Mik, thanks for your support, it mean a lot. I'm gonna give myself a few more days with my friend Marborol and then it's back on the nicorette thing. Now I'm off to the gym for a killer shoulder workout.

WillKuenzel
04-02-2003, 12:03 PM
Sorry to hear about all that dude. I can't say I've been in quite that stressful of a situation but the rough times I have been through, the gym was my best friend. Stick with it and things will certainly pick back up.

Under the circumstances I can't blame you for smoking. Get your head clear and get back at it. Get the important stuff straightened away first.

We're all behind you. Best of luck to you!

TMan
04-02-2003, 12:16 PM
Sorry to hear about the job loss. I hope things pick up for you.

Your avatar looks familiar. Don't you also hang out at ABCbodybuilding? Bleah, I couldn't stand that forum. Too many 150 lb. knowitalls and everyone worshipping everything that JWilson printed.

WillKuenzel
04-02-2003, 12:26 PM
Originally posted by TMan
Your avatar looks familiar. Don't you also hang out at ABCbodybuilding? Bleah, I couldn't stand that forum. Too many 150 lb. knowitalls and everyone worshipping everything that JWilson printed. LOL, I used to hang out there too. It just got to be alittle to immature around there for me. At least here its immature but in a funny way. :D

runt
04-02-2003, 02:46 PM
HY, thanks for your support. This is such a cool site! And yes I did use to hang out at ABC and the New Age Christians did me in. I certainly don't mind Christians, I'm one myself. It's just that their pholosophy leaked out of the general chat board into the other boards and I just got tired of it. That and they were so dogmatic. I swear everyone has a dozen bible verses and clip art from a Jesus track in their signature. But here we've got really serious lifters, you can tell because the most popular board is the Online Journal board. This is where I learn the most. Plus you guys stop in and visit even though I'm a runt.:)

runt
04-02-2003, 02:59 PM
4/2/03 shoulders/traps 6 of 8

warm up - db press 25s x 15
the following run is wiht as little rest as possible between sets - I average between 30 sec and a minute

30s x 12, 35s x 10, 40s x 8, 45s x 6, 40s x 8, 35s x 10, 30s x 12

This is the first time I've hit this with all the rep targets. I must confess I'm cheating a little on the ROM on the heavier sets but just a little bit.

SS upright rows/bb shrugs

row - 5 sets 80 x 8
shrugs - 175 x 10, 185 x 8, 6, 7, 6

That felt soooo good.

Lat raises
20s x 12, 12, 8, 8, 9

What a great workout!!!! Because I'm a lame duch employee I left early and got to the gym around 1:00 - it was heaven - I pretty much had the whole place to myself. I can't believe how a great it was to work out the anxiety and stress. It's 2 hours later and I still feel relaxed. Part of that maybe that I worked on my tan for a little bit afterward.

All right time to make some goals for April. In order of improtance:

1. find gainful employment
2. loose 2% points of bf
3. get the best f###ing tan I've ever had.

How's that sound.

Mik
04-02-2003, 03:03 PM
Awesome workout Runt! Glad to hear you're feeling relaxed. A good training session to blow off steam and a tan to wind down.
Best of luck with the goals man. I know you'll hit 'em.

Coke
04-03-2003, 05:49 AM
Good workout :) I heard about your plight and I empathize and have been there. You will be looking back soon enough on this time of your life as history, and you find another situation to your liking even if it takes a moment or two. Keeping pressing on regardless of whatever can be my motto at times, and although it may be easier said than done, at least it can be done :cool:

WillKuenzel
04-03-2003, 08:48 AM
Keeping pressing on regardless of whatever can be my motto at times, and although it may be easier said than done, at least it can be done Those are some very inspirational words.

Good to see you still had a good workout runt. Sometimes it helps to focus and release that energy.

Those goals sound most excellent! Definitely something good to stive for.

runt
04-03-2003, 03:11 PM
Thanks guys. And you're right HY, those are inspiritonal words from CoCoa and that's exactly what I have to do - press on. I'm telling you CoCoa I can't wait untill I can call this part of my life ancient history.

runt
04-03-2003, 03:24 PM
4/3/03 Thank God for lifting - it's better then valium.

legs

squats
115 x 12, 205 x 8, 210 x 6, 215 x 6

Yes it's true, box squats are harder then regular squats. This is the first time I've done reg squats in 2 months and I couldn't belive how much easier then box sqauts they are. I can go way up in weight.

dead lifts
165 x 12, 185 x 8, 195 x 6, 200 x 4

leg ext.
120 x 10, 185 x 8, 190 x 6, 195 x 5

db lunges
60s x 8, 6, 4

seated calf raises
50 x 12, 80 x 8, 90 x 5, 90 x 4

Man I felt like the biggest loser and I really didn't feel at all like an all out leg day. Really high anxiety makes me feel like crap. But once I started lifting I was just transported to whole different place. And I felt so strong and I really wanted to push it.

I must confess my diet sucks. I just don't feel like eating. Hopefully this will pass soon. I weighed in at 157 this morning.

runt
04-05-2003, 10:55 AM
4/5/03 chest/tris

db flat bench press
30s x 12, 55s x 8, 60s x 7, 65s x 4

db incline bench press
50s x 8, 55s x 5, 60s x 4

db flys
25s x 10, 40s x 8, 45s x 4, 3

behind the back dips
bw x 12, 45 x 11, 55 x 10, 65 x 9

bb lying tricep extensions
45 x 12, 55 x 8, 65 x 4

swiss ball push ups
11, 13

Great workout. I'm much less conservative about upping my weigt since reading the journals here. Pushing my limits is really starting to pay off.

midee1
04-05-2003, 06:37 PM
Hey runt keep your head up and keep at it. A job will come soon and as for the smoking relapse it's ok.

DO NOT LET IT WIN though

I tried many times to quit and finally succeded 01-22-02.

It can be beat. You sound like a strong willed person.:)

Kudos on the workout looks good.

Keep up the good work and stay strong.

runt
04-06-2003, 12:17 PM
midee1, thanks for the encougement, God knows I need all I can get.

Basically I'm exhausted from a day of high anxiety yesterday - it was incredibly bad. I now know to keep myself busy doing positive things so that I don't have time to sink into that abyss. I really, really didn't want to go to the gym today but I knew it would be the best thing for me so back/bi day it was.

Pull ups
10, 6, 5
I'm definitely feeling weak from my crappy diet over the last few days but I'm trying to remedy that by force feeding myself as often as possible, it helps aliviated the anxiety as well.

seated cable rows
110 x 10, 140 x 8, 145 x 6, 150 x6

bent over db rows
35 x 12, 70 x 8, 75 x 6, 80 x 4

hammer curls
25s x 10, 30s x 8, 6, 35s x 4

machine preacher curls
65 x 6, 70 x 3, 50 x 7
Those sucked!

close grip chins, palms in
5, 4

This was a pretty fast work out, I should have slowed down, I had no reason to hurry. But it wasn't my worst back/bi day nor my best. I'm feeling pretty good at the moment, I'm in a place where I can just let it all go. What's gonna happen is gonna happen.

And, sorry guys,I don't mean to make this a forum for my personal tragedy but it really helps to get some of it out.

Mik
04-07-2003, 08:35 AM
Originally posted by runt
And, sorry guys,I don't mean to make this a forum for my personal tragedy but it really helps to get some of it out. [/B]

No worries man. These forums are for more than just recording lifting stats. It's a great place to vent etc.....
Keep up the great work!

WillKuenzel
04-07-2003, 08:55 AM
:withstupi

We all put things in here. Stuff outside the gym affects us inside the gym too. Its all part of lifting. That's the good thing about these forums is that we can support each other.

You're doing a great job to keep on lifting even though the trouble. Keep up the hard work and we all know it pays off.

Alke
04-07-2003, 09:30 AM
Hey man, I just got back from my week off of school, sorry to hear about your job....I had a similiar incident with my job and thats how I found myself back in school doing better than I was before. Course at the time I thought I was under a lot of stress and didnt see any positive aspects from losing a job that I already enjoyed.

I'm sure there is something positive to be found somewhere in the future for yourself as well :thumbup:

Workouts still looking good as well! I know you said your diet is somewhat off track at times, so do you supplement with whey or protein shakes, or MRPs or anything? You havent listed if you take supps or not, those help me a lot since I spend a lot of time at school and I think it is harder to eat 6 times a day than it is to work out LOL

runt
04-08-2003, 07:27 AM
Kenn, thanks so much. That's the kind of hopeful story I keep hearing over and over and I look forward to when it happens to me and I can look back on this as a great learning experience.

Yes, I do suppliment. I try and get in two protien shakes a day though lately my scheduel has been so screwy that it's been hard. My appitite is somewhat better this week and for that I'm grateful. The bright spot is is that I'm currently on a cut and the fat is literally melting away, I just hope I'm not losing muscle.

Thanks for your moral support, it's truly appriciated.