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powerhalf
03-10-2003, 05:15 PM
~~~

Today was an awesome workout. I felt improvement in every exercise, without exception! My numbers are really kind of embarassing for me, because at my strength peak when I was 17 and a junior in high school, I was tons stronger than this. I could feel loads of improvement with my grip strength during deads, too, and I felt like I was a lot closer to failing on sets because my back and legs were fried, not because my grip sucked. The deads hurt, they hurt soooo good :)

Flat DB bench: 65x15, 70x12, 70x8
Decline DB bench: 60x8, 60x7
Dips (BW): 5, 4

Deads: 235x10, 275x8, 285x7
Cable lat pulls: 120x10, 110x8
Bentover DB rows: 50x12, 50x10
DB shrugs: 10x65, 8x65
~~~

Here in a few weeks I'm going to try to test my 1RM's in bench, squat, and deads, but I want to see some more improvement first. Bench is going to be a problem because I don't know many people at my gym and good spotters are hard to find, but I'll think of something. Squatting for 1RM without a spotter is going to make me a bit antsy too, as my old football coach forbade us to squat without a spotter on each side of the bar. I actually had 3 spotters and a small crowd looking on when i set my PB (which i sincerely doubt I could hit now) at 500lbs. Around that time I set another PB of 335 on bench, and I've never tested deadlift. All in due time.

SWOLE
03-10-2003, 06:03 PM
The final countdown, like the Journey song???:spam:

SWOLE
03-10-2003, 06:07 PM
Hey man, best of luck to ya!!! I know how you feel exactly...
I had a 30% BF when i was 17, I had never dated a girl before, in fact, i never had a real relationship until i was 19. Don't give up hope now man. I dropped about 50 pounds right in the middle of my senior year in high school. girls finally noticed me, not to mention I got newspaper recognition for sports as well, but that is the way girls work. Now i am 22 and I can get girls if i wanted too. but the best was when i saw the girls that denied me in high school at the bars when everyone was 21 and they were all feelin my muscles and hogwash. of course i shot them down, a little taste of their own medicine!!!
you can do this man. great job on the loss of weight. best of luck to ya!!!!

powerhalf
03-10-2003, 07:22 PM
Thank you.

And it's Europe, not Journey, noob!

Frozenmoses
03-10-2003, 08:23 PM
Hey bro, I totally feel you on the relationship thing. It's a sad world we live in where appearance is the number one trait people look for in a person, but that's reality. I know that you're going to rock some ass, especially with how strong you were in highschool. You've got some good natural strength, and I bet you're going to make some awesome gains as long as you stay focused. You and me, man, we're in the same boat getting sexy for summer.

powerhalf
03-11-2003, 11:29 AM
Grazie, Fro.

Today's an off day, and I don't plan on doing cardio because I'm paranoid about overtraining. Normally I'd do just about anything to speed up my fat loss but I'd rather not risk limiting my lifts for cardio's sake. If my cals were a bit higher to help out recovery I'd probably put in extra cardio (I do it on saturday and sunday) but I'm cutting really hard, and probably too fast, at about 1500-1800 cals per day. I know this is a no-no but eh, I gotta do what I gotta do. Since I've incorporated tuna once or twice a day into my diet, and since it's super low fat, I'm gonna take one FO and one flax cap with my tuna meals.

Also, I've yet to find a freaking scale for weighing at my gym! What the hell! I guess I could go to my school gym and use the scale there, but that's kind of annoying to have to do that :p

powerhalf
03-12-2003, 12:14 AM
I'm sitting here wondering what to do for legs tomorrow (today, technically). I know I'll be doing squats, leg curls, and calves but I think I'll drop the straight leg deads and hack squats. I think the extra stabilizing work for my back on those two exercises would add a bit too much volume to my back for my week's workouts. I'll probably add a quad exercise in there... most likely leg press.

bradley
03-12-2003, 05:29 AM
What about leg extensions?

Good luck with the new journal:)

powerhalf
03-12-2003, 01:50 PM
Decent workout today. I don't recall what I did for leg extensions and curls, but it probably sucked.
My squat numbers were very, very depressing for me. I've lost a ton of strength in that category since I stopped really training in my senior year of high school. I'm sure the numbers will go up quickly in these first few weeks, so I'm definately looking foward to that.

squat: 225x12, 315x3, 245x8
calf raises (at the squat rack): 225x20, 275x15

Diet has been on track so far, breakfast was 2 eggs with chopped up red pepper and onion and some cut up leftover pork chop. 5g creatine one hour before wo, then right when I got home I had my ghetto tuna salad, a few handfuls of grape nuts, and one flax cap and one FO cap. I really should start doing caloric breakdowns for all this- I'll probably edit this post tonight after work (and after i've eaten all I'm going to eat for today). Bye for now, folks.

rookiebldr
03-12-2003, 02:00 PM
Powerhalf, looks like this will be great journal and journey. That is some great lifting even if your way below your previous numbers. Deads of 285 for 7 reps! ace!

As for this being the last chance. No way! But keep at it and soon you will /pwn3d those bitches. :)

Mik
03-12-2003, 02:04 PM
Good luck with your goals Power!

Coke
03-14-2003, 10:31 AM
Nick, Remember I am here if you need me. Good Luck with everything you are going to be doing with your physigue and with the girls:D

powerhalf
03-14-2003, 06:54 PM
Grazie, gentlemen.

Today was decent:

DB military press: 60x12, 65x10
Lateral raises: 20x12, 20x8 (i had crappy form on a bunch of them)

EZ bar curl: 60+bar (15, right)x10, x9
Hammer curls: 35 or 40 (i forget :)) x 13, x 10

Cable tricep pushdowns: I have no idea, I think the pin was at 70, but i could be mistaken: x 12, x 11
Close grip bench (on smith): 135x12, 135x12

Abs too, with 70lb db on a decline: x20, x 25

Later, i did 50 regular crunches in the ground because people were staring at me. I had a bloodstain the size of the diameter of a beer can on my shirt's chest. I also was reminded of how completely stupid I get while working out, and why if I ever pick up women, it won't be at the gym. In high school when I was playing football games or in wrestling matches, I would never know the score, and in a rare moment would know the quarter/period I was in. And had a short term memory of about 10 seconds at best. When I get jacked up to go do something requiring hardcore physical effort I'm incapable of normal conversation (and high/mid level cognition and thinking :))

I got some cottage cheese and some egg whites at the store today to try them out. Cottage cheese wasn't too bad, but wasn't too good either. I ate it with a pear. LAter tonight I'll make some scrambled eggs with some real eggs and some egg whites in it.

Getting a cd player installed in my 'new' car tomorrow, and today I found the greatest place ever to go do... things. Yeah.

Enjoy your weekends ladies and gentlemen, barring some unforseen event I'll be back Monday with chest/back day (by far my favorite), and hopefully with new deadlift repping PR's.

bradley
03-15-2003, 02:26 PM
Try the cottage cheese with some sugar free jello. Nice workout:)

powerhalf
03-24-2003, 01:58 PM
Hi everyone. I took a few days off from the gym resting my right knee, which was experiencing difficulties. But I'm back at it again and did pretty well today.

Flat DB bench: 70x10, 65x13
Decline DB bench: 60x8, 60x5
Dips (bw): 4, 4

Deads: 275x7, 285x4, 315x3
Lat pulldowns: 120x12, 120x10
1-arm db rows: 60x10, 60x10

To the deads I must add that while my grip strength is improving, my hands were extremely sweaty due to *Ric Flair voice* the fact... that it is... 70 degrees here, WOO! I'm thinking of getting some open fingered gloves for this purpose alone, since it likely won't be getting any colder.

On a related note, my big order of stuff from 1fast400 arrived today. I have a bunch of things now to play around with and I have to go organize what now can only be described as my pill drawer. :angel:

bradley
03-25-2003, 03:06 AM
Nice workout powerhalf:thumbup: Have you thought about going with lower reps on the deads? Maybe 275x5, 315x5, 285x5. I would imagine that you would be able to crank out more reps with the 315 since you wouldn't be as fatigued from the previous sets. Just an idea, but either way nice deads:)

powerhalf
03-25-2003, 01:14 PM
Thanks bradley. I actually was thinking about that, which is kind of what I was drifting toward near the end of my deadlifting yesterday. I might simply do deads for strength. I need to formally adopt an exercise as me ego lift and I think deads are going to be it ;) It used to be my squat but I'm thinking maybe I should cut some more before I contribute any more to my squatter's ass :cool:

powerhalf
03-26-2003, 10:02 PM
Leg day today. It was very decent, but nothing to be proud of. I have no numbers to post because frankly, they embarass me.

I found a scale at my gym today and weighed in at 238. That's 60 pounds from what I weighed near the end of October. *pats self on back* I've come a long way but I still have a ways to go. I've adjusted my goals some as well... I'd like to be at 215 by June 1st. That gives me 65 days, 65/7= 9 weeks and change. A 23 lb weight loss given this time frame (fat loss, let us hope) would involve losing about 2.5 lbs per week... too fast. In the first few months of my neverending cut I would drop 4lbs/week easily, but that was only because I wasn't eating nearly enough (and I still am not, but I'm eating more) I know about the catabolic consequences of such rapid weightloss but I think it's my best chance to get where I want to be. Enough of that.

My supplement (I am weak.) plan looks like this: I take 2 1-T caps with food about every 4 hours, daily. On workout days I have 5g creatine about an hour before I lift, and also directly after. I have one of my ephedra and caffiene tabs a few hours after the last creatine dose. On cardio/off days I have 3 e/c doses, on an empty stomach, also about 4 hours apart.

My gym is really silly in that you have to join the "cardio club" and pay extra if you want to use the cardio machines there. I'm not a huge fan of machine cardio anyway, I would much rather run outside. I'm trying to think of a place I could run undisturbed... hmm.

That's all for now, see you later folks.

Coke
03-27-2003, 08:06 AM
I bet your leg workout was decent anyways. :p You made some excellent progress :thumbup: What the cardio club don't know won't hurt em if you know what I mean :D

bradley
03-27-2003, 02:31 PM
Nice work on the weight loss Powerhalf:thumbup: Why cycle the EC? Also 5g of creatine postworkout should be plenty.

If you have a high school with an empty stadium or running track you could do your cardio there. A few laps around the track and then a few sprints up the stairs. Makes for some intense cardio. Keep up the hard work man;)

WillKuenzel
03-27-2003, 02:43 PM
Leg day today. It was very decent, but nothing to be proud of. I have no numbers to post because frankly, they embarass me.Hey man don't feel bad about posting the numbers. Everybody has to start somewhere. There's not a person here who would do anything but applaud your efforts. If you aren't keeping track of the numbers here then at least get a log so you'll know where to be next time. And about being proud of it, if you made gains being either an increase of reps, weight, or improved form then that is most certainly something to be proud of. I would be just as proud of a 1lbs gain on my squat as 5lbs loss of body fat.

60lbs loss since October is great man! That's some awesome work. Keep it up!

powerhalf
03-29-2003, 12:55 AM
Thanks guys, but I never should have got as lazy as I did. I'm on my way back up, hopefully.

triceps, biceps, and shoulders today.

ez bar curl- 12x30(Each side), 10x35, 7x35
hammer curl- 12x25, 10x25

lateral raises- 10x20 (or 25, I don't remember), 8x20/25
military db press- 50x12, 50x10
(looking back to my last arm day, these weights seem very low. I must have misreported my weights last week)

Close grip smith bench- 145x10, 145x7
V-bar pushdowns- 70x12, 70x10

Everything's going well. Found a great new tuna salad-ish thing. But very, very tired.

bradley
03-29-2003, 05:20 AM
lateral raises- 10x20 (or 25, I don't remember), 8x20/25
military db press- 50x12, 50x10
(looking back to my last arm day, these weights seem very low. I must have misreported my weights last week)


Did you perform militaries first last week? If so this could be the reason for the decrease in weight. I like getting the big compound movments done first, because I find myself not putting as much intinsity into the exercise if I do them later on in the workout. Workout looked good though, and dumbell presses with the 50's is pretty strong IMO.

powerhalf
03-31-2003, 01:21 PM
Today was an awesome day at the gym! Absolutely incredible progress.

Flat DB bench: 70x12 (had more in me) 75x10
Decline DB bench: 65x10, 65x8
Dips (bw): 6, 6
(at this point I attempted a chin/pull up and honestly got about 3/4 of the way there. If I try it out first next week I might actually do it, which would be a huge milestone for me)

Deads: 275x12, 315x6 (!)
Cable lat pulls: 120x12, 120x10
One arm db rows: 65x8, 60x8

Everything's going well. Probably the thing I need to improve most on is sleep, as I haven't been getting a whole lot lately. And Bradley, you asked awhile ago why I cycled the EC (I just now am remembering to answer ;) ) It's because I've been told that caffeine can interfere with creatine absorption.

That's all for now, thanks for reading, folks.

bradley
04-01-2003, 03:33 AM
It's because I've been told that caffeine can interfere with creatine absorption.


It can but taking them a couple of hours apart should remedy that problem.

Nice workout powerhalf. Nice to hear that you are progressing:)

powerhalf
04-04-2003, 01:11 PM
Hi everyone. I skipped legs on wednesday as I was feeling a bit queasy in the morning after drinking a ton the night before. I could have gone but I pussed out. :/

On the brighter side, though, today was a pretty good day. I somehow managed to squeak out my first real chin up ever today. I was elated! I know it's not my back day, but still...

Here's the rest of the wo:

DB mil. press: 55x11, 55x10
Lateral raises: 20x12, 20x12

I did shrugs and calves at this point because I missed them earlier. I used some wierd shrug machine and didn't like it much. The nautilus calf machine was ok but I needed the highest weight to get work in. The calf machine was right next to some awful girly contraption called "The Butt Blaster". Or maybe it's intended for aspiring gay porn stars, who knows.

Ez bar curl: 35(each side)x8, 30x9
Hammer curls: 30x12, 30x12

Close grip bench: 145x9, 145x8
V-bar pushdowns: 75x10, 75x9

Everything felt pretty good. It might sound strange to notice now but especially on the curls I saw my forearms and they look a lot leaner from the last time I really took a look. I also have a lot of vascularity on the undersides of my forearms. That was never one of my goals but it looks pretty cool :)

Anyway I'm off to training to gleefully post about losing my chin up virginity. Thanks for reading guys and gals, catch you on the flip side.

bradley
04-04-2003, 06:08 PM
Have you thought about maybe going heavier on one or both sets of the shoulder presses? Nice workout and congrats on the completing the chin up:thumup:

powerhalf
04-09-2003, 07:38 PM
Hi everyone, there was some confusion earlier this week, but I got my back and chest day in today, and it went very well.

Flat db bench: 75x13, 75x8
Decline db bench: 70x8, 70x7
Dips (bw): 10 (!!!), 6

Deads: 315x9, 365x1, 385xmiss
Cable lat pulls: 130x10, 120x12
bentover db rows: 65x8, 65x8
Shrugs (smith, sorry guys :)) : 315x7, 225x12, 225x10

That miss really pissed me off. I didn't plan on doing 1 reppers, as I though that with an increase of only 50 lbs I'd be able to squeeze out at least 3 reps. I think next week I'll do my first set at maybe 335, and then just up the weight by 10 lbs total. I got a bit overzealous while doing the deads today I suppose, but hey, there's worse things to get too excited about ;) I know I said strength wasn't one of my major goals, but the feeling of pulling a ton of weight off the floor is just awesome.

Thanks for reading people, catch ya on the flip side.

powerhalf
04-14-2003, 06:08 PM
Didn't feel too super today. Workout was a little flat.

Flat DB bench: 75x11, 75x8
Decline DB bench: 65x8, 65x7
Dips (bw): 7, 6

Deads: 335x7, 315x6
*I tried the 335 before the x7 set and got about 2 good reps in before my grip started slipping. I got a little tub of chalk from the guy working the desk and was able to pull 335x7 with absolutely no grip issues. My first time with chalk, it helped a lot.
Cable lat pulls: 120x10, 120x10
Bent over DB rows: 55x10, 55x10
Shrugs: I started to do some DB shrugs with 65's, but my right shoulder started to get some pain in it so I stopped. I'll do those during one of my other workouts this week.

I acquired a free tv (not stolen) from behind a tv sale/repair shop. They put junky old tv's that are fubar'ed or unsellable in a pile behind the store. The only thing that is wrong with this one is the screen is a bit scratched up, but you can't even tell when the tv's turned on.

Not much to say today, except I read some stuff about ALA and glucophage. I don't think I want to get into glucophage but ALA looks interesting. I'm going to do some searches and then some posting about it.

Bye for now, everyone. Take care.

powerhalf
04-22-2003, 02:49 PM
Hi everyone, chest and back today. I need to start posting workouts other than just this one, but eh...

Flat db bench: 80x14, 80x12
Decline db bench: 75x7, 75x6
Dips (bw): 8, 7

Deads: 385x7, 385x5. 405x1, 425x1
*I really have no explanation as to how or why my deadlift strength is going up so fast. Probably because I used to be a heavy squatter. Not that I'm complaining- I love deads!
Chins: 11, 10
*I tried the assisted chin machine today, and it was pretty cool. I did my work sets with the pin at 120 (ugh.....), which I'm pretty sure means it took out 120 lbs of my bodyweight so I was basically chinning with a bw of ~115 lbs. Or something. I liked it, though.
Mr. Mason style rows (no legs though): 135x10, 135x10
BB shrugs: 135x15, 135x15

Damn, I feel pretty beat. In a good way, though. The week before last, my diet was kind of sucking, and this past week, it sucked hardcore. I ate a bunch of peanut M&M's and some cream eggs yesterday It wasn't too bad though, because after I topped that off with some stuff from steak n shake, I had a realization that I was just getting some mental release after being on a strict cut for 6 months. It was a fun cheat week, but I'm ready to rededicate my eating habits.

Thanks for reading, ladies and gents, catch ya later.

bradley
04-23-2003, 03:46 AM
Nice work on the deads, seems to be progressing nicely. Good to see you back posting some workouts:)

Yeah the chin machine weight is counterweight so you are right. Although a chin is a chin regardless of the weight.