back

[John0101]

Currently of 3/11/03

5'6
151p
13-14%bf

and i'm going to make a honest effort to quit smoking, I know I have too, and it should be now rather then later.

[kook]

good luck good luck.. but...
this chest/back day .. its nuts well I think so at least.. i guess it depends on your goals and if you can be pushed to change your routine.. so what are your goals.. if its mass id do chest/tris and back/bis and ur workout that first day wouldnt be 2 hours.
btw my sis graduated from umass amherst she still lives in amherst.. me im at umass lowell but live in westsideminster.

[kook]

sorry u did have your goals in there.. yeh i think that chest/back day isnt gonna be great for the goals you got
and no legs till summer? why?

[beastin v6]

why no legs?

[John0101]

truthly, cuz in college and I have to walk everwhere, like 10min walk to classes and I don't want my legs to be hurting. I'm just lazy like that :hump:

[kook]

suck it up... no but seriously workin your legs will do unbelievable things for growing all over... i love leg days and not being able to walk to my car and then waddling around for the next 2 days

[John0101]

man, I have to walk up and down a steep 30 degree hill 3 or 4 times a day, there's my legs right there. I haven't worked out legs since last summer, I don't want to deal with the pain :bang:

and Kook, btw i heard umass lowell sux, people are so anti-social there

[Alex.V]

Don't be a pansy. ;) I got miles of walking to do every day of the week and I work 'em. It really will help your gains overall, dude. Even if you just do some deadlifts.

But hey, don't take my word for it. Good luck keeping the motivation going, man! Consistency is the key.

[kook]

we're all engineering majors.. what do u expect?

[John0101]

I tried doing deadlifts once looked up how to do it on the web and did it wrong, felt like it was killing my lower back and there isn't a lot of space in my gym. After I plateaued on my back i'm gonna try doing it again, but with light weights (just the bar)...

Kook, u a engineer major too? I'm MIE, not doing too well in my 2nd semester sophomore, I'm already a year behind. I gotta :read: more instead of :smoke: the Chronic... oh well

[bradley]

Check out one of the WBB routines, and work your legs. Will help you reach your goals much faster and with all that walking they won't be sore long. Good luck with the journal.

[John0101]

10am:
I woke up early and had breakfast, I didn't have dinner last night so I was mad hungry. I immediately went to the DC, I had...
2 glasses of milk
1 glass of water
5 hard boiled eggs w/o the yolk
1 suasage

1:30 Lunch:
2 glasses of milk
1 glass of powerade
3 chicken patties
1/2 turkey grill sandwish
1/2 bowl of tuna
1/2 bowl of rice and beans
some spinach - nasty!

5:30 Dinner:
2 glasses of milk
1 glass of powerade
1/3 plate of noodles
1/3 plate of sweet and sour chicken
1/3 plate of beef and broccoli (sp?)
and some tofu

later on at night, maybe 11pm gonna have myself a megaman 1850 shake with milk and a multivitain cuz i forgot to take it during the morning and also a 600mg glutamine pill

Workout:
I got to the gym alittle late and was about to close in half an hour.
I thought i was going to do back and chest, instead me and my buddy just did chest and some tricepts in his room.

flat bench press

warm up-
45x12

130x10
135x6
140x4
145x3 <--- most i have ever bench on regular flat bench. The smith machine screwed me over big time. :whip:
Rested like 1-2 mins with each set

incline bench press

105x12
115x6

gym closed
:bang:

decided to work on tricepts cuz no way we can do back.
triangle push ups...
12 push ups
8 push ups
weighted 8 pound pushups x 12

12 Dips w/feet on chair
12 Dips w/feet on chair
12 Dips w/ 8 pound weight with feet on the chair

Done...
I really didn't feel like I worked out that hard on this workout, especially my chest. I felt like a strip down set would of been nice. But I will see how it goes.

[beastin v6]

You need ALOT more protein on that diet.
Try to eat more often, smaller meals. Have small snacks between your main meals, you wnat foods high in protein.

[John0101]

I dunno dude, I ate alot today, i felt full all day. I think that I had over a 3500 calorie diet today w/ mucho fat. 150x18 only = 2700. Feelin fat, also had 4 beers smoked a whole lot of cigs, and smoked some herb... not good or good?

[John0101]

one more thing I just wanna say...

weightlifting is a powerful learning tool. You make goals and you achieve them through hard work and focus. You learn from your mistakes while doing stuff right is the only way to go. Also it teaches you displine and the value of hardwork.

Even though I'm not big (5'6, 149 pounds, 10-12% bf, looking pretty normal), weightlifting gave me more confidence, better posture, more energy, and a better outlook in life. I know if I can do almost anything if I just work hard enough... (eating so much also gave me some fat around the stomach, but thats alright)

[WillKuenzel]

Feelin fat, also had 4 beers smoked a whole lot of cigs, and smoked some herb... not good or good?LMAO, not good! I'm with beastin there too, you need more protein. Try jus some protein shakes inbetween your meals or something. Maybe some protein bars.

And do legs for crying out loud. Squats, leg ext, leg curls, SLDL, calf work... something, anything. You will look really stupid with skinny legs. Your legs can easily get accustomed to the walks to and from class. So when you toss in squats and everything else it won't be any different than anybody else. Just be a man about it. You're only hurting yourself by not doing them in some way. Keep up the hard work and you'll be happy with your progress. I can guarantee it.

[JustinF]

Agreed bro, work the legs. Good luck with your goals.

[John0101]

Since i'm am one of the smallest gyms around here, i'll take everybody's advice around here. I am going to do legs today. Prob just 3 sets of squats and 3 sets of leg extensions. I feel lazy... Anyways think I do get enough protien. around 160g a day, and with my diet I'm full all day. From when I first eat to when I sleep, it's horrible!

[bradley]

The first day will be the worst, but I think you will be happy that you started working your legs. As long as you are getting 1g per lb of bw I wouldn't worry about the protein.

[kook]

you've come to your senses brotha. doing legs... i think you've officially become a man.
oh yeh electrical engineering.

[John0101]

10:30 am
Meal #1
1 glass of milk w/ 1 cup of megaman weight gainer
protein bar

1:30 #2
2 glasses of milk
1 glass of powerade
chicken salad, roast beef, 1/3 plate of rice, 1/3 plate of noodles, 1/2 turkey sandwish, spinach and mushrooms, something else too, i just don't remember

5:30 #3
2 glasses of milk
1 large turkey sandwish
1 glass of coke

7:30 #4
1 potrien bar, 1/5 glass of milk w/1 cup of megaman

10:30 #5
1 protien bar, 1 glass of milk w/1 cup of weight gainer

12 #6
1 protien bar

Legs today for the first time since high school.

squats
45x12
135x6
135x10
135x12

I was a little scaried doing these, all the weight hurting on my shoulders, and they feel sore.

lunges
15 (dumbells)x12
15x8
15x6

was getting tired, and wearing jeans don't help

hamstring raises
15x12 each leg
15x12
15x20

i know i'm going to be sore tomorrow. Better then running i guess. smoked a lot of cigs today, didn't help i bet. I walked to the store to buy them, good 1/2 mile there and back. Kinda of fast. Overall I enjoyed working out legs. I hadn't done it in a while, and it feels totally different then working out the upperbody. All good except all the freaking walking i gotta do tomorrow. But like my friend said, "it's a rewarding pain" :hump:

[kook]

yo kid the walkin negates smokin the butts haha
an what the hell?1 CUP of wait gainer? you mean 1 scoop i hopesss?

[John0101]

Didn't work out yesterday, but still ate a whole lot. Hopefully gonna do shoulders today, and depending on how well the legs are feeling back and bicepts tomorrow (wanna try deadlifts). I can't even keep 2 my own plan I outlined for myself. My eatings for yesterday

10am
2 glasses of milk
1 glass of powerade
8 eggs w/o yolk
2 egg and chesse sandwish

130pm
2 glasses of milk
1 glass of powerade
1/2 turkey sandwish
1 cup of tofu w/blue cheese
1/2 cup of rice
1/2 cup of mixed beans
20 small strimp popcorn

545pm
2 glasses of milk
1 glass of powerade
1 slice of meatloaf
1/2 cup of mixed beans

1130pm
1/2 protein bar, then puked it out...

[John0101]

Shoulder day today.

I had a hangover and my stomach felt bad so I couldn't really eat today.

11am
3 glasses of powerade
2 chicken patties
1/3 cup of rice
1/3 cup of mixed beans
1/2 sour dough roast beef sandwish

12
1 protein bar

4pm
1/2 glass of milk w/ 1/3 cup (serving size is in cups not scoops) weight gainer

6pm
2 glasses of milk
2 glasses of powerade
16 oz of turkey
1/3 plate of mash potatoes
1/4 plate of peas
1/4 plate of corn
4 small chocolate chip cookies

9pm
1 protein bar
1 glass of milk w/ 1/2 cup of weight gainer

workout: shoulder day

warm up
60x12 dumbell shoulder press (30 per hand)
90x12 dumbell shoulder press (i was impressed with myself with this, before i could only get up 6 reps, but 12 was easy)
90x6 dumbell shoulder press
100x4 (yeah baby! I couldn't get it up, needed a spot, otherwise i couldn't of done it, but i got a total of 4 reps! I felt big with 50 pound in each of my hands!) :cool:

L-Raises
30x12 (15 per hand)
40x12 (20 per)
50x6 (25 per) <--- was kinda of hard

Front Raises
30x12 (15 per)
40x8
50x6 <-- was getting tired and all

Upright row w/ez bar
67x8 (clips on, 1 pound per)
72x6

Done, around 45mins

legs are hurting more then yesterday.

[John0101]

Saterday I did supersets of bics and tris, don't remember quite what I did, too much eye candy at the gym, I tried to look good for the ladies :thumbup:

Anyways
Skullcrushers+standing ez bar curls
47x12 sc
47x12 curls
49x8 sc
49x10 curls
52x4 sc
52x6 curls

Jackhammers + standing dumbell curls
25x8 jh
25x12 dumbell curls

Rope tri extensions + machine preacher curls
forgot the settings for rope extensions, and preacher curls too many girls doing ab work on the ground for me to remember ;)
anyways i did 3 sets each

And done, fast workout, tricep feels sore, but not bics, gonna try strip downs and negatives soon... didn't eat a lot of protein when I was home, a lot of carbs. I ate often thou, still got around 150 grams of protein each day thou.

[John0101]

Was suppose to do back today, but then decided to learn the deadlift on wendesday so I spared my back. So I decided to do a few negatives with my bics, even thou I did have a bic workout on saterday and prob gonna work it out again on wendesday.

Just fooling around in the gym, only had 25 mins to workout...
Concentration curls
20x12 5 sec negatives
20x6 5 sec negatives
25x4 5 sec negatives

Reg concentration curls
20x12
20x10
25x3 (was mad tired! Think i need stronger wrists)
negatives gave my forearms a beating

triceps are kinda of sore from saterday, but I wanted to see if I can do 60 pounds dumbell flat bench, and I did it!

60x5 (120 pounds baby! The most I have ever done!
:cool:) Chest on thursday, and I can't wait!

12:20pm
1/2 roast beef sandwish
2 glasses of milk
1 glass of powerade
1 beef burrito
cup of tofu
1/2 plate of rice
1/3 plate of peas
1/3 plate of beans

6pm
1 chicken patty
2 glasses of milk
1 glass of powerade
1 plate of rice
still mad full from lunch

9:40pm
1 protein bar
1 protein shake

midnight
1 protein shake

[John0101]

p.s. just weighted myself on saterday, 151 pounds and 13~14% body fat

[John0101]

Back today, did deadlifts for the first time... the struggle
Breakfast
11am
6 eggs
1 glass of milk
1 glass of powerade
1 cup of tofu and tuna
1 cup of yogurt

1:30
1 glass of powerade
1 glass of milk
1/2 Roast Beef Sandwish
1/3 plate of peas
1/3 plate of fried rice
1/3 plate of lo mein
1 cup of tuna and tofu
1 cup of yogurt

Dinner
3 Slices of Roast Beef
1 Chicken cutlet
1 glass of milk
1 glass of powerade
1 plate of lo mein
1 slice of peacon pie

10:00
1 protein bar
2 glasses of milk w/ 1 cup of protein

Deadlift
135x12
145x12
155x10
135x12

Rows w/dumbell
40x12
40x12
45x12
40x12

Pull Downs
135x12 ??? Forgot the weight, but it was around this area
145x12
155x8 (not quite sure about the weight)

I also tested my bench today. Offical did BP 60x4 without a spot. So I offically skipped 55s!!!! :) Only 2 weeks ago I could barely raise the 55s. I thought it was gonna take me atleast 2-3 weeks to get over 55s when I first start them, now 12 is possible. Hahahha, I dunno why, but my bench strength has beening going up steady far above any other body part. Max 165x1, only 1 weeks ago I could only do 145x3. Ahh and I use to remember in the middle of January I was struggling with 135. I think the squatting really helped out, I dunno why, but the day after I squated I FELT A LOT STRONGER. Hopefully the deadlifts will give me that extra push, maybe gaining those 3 pounds helped also.

[JustinF]

Nice work bro. Keep it up!

[John0101]

was suppose to do chest, but forearms are killing me. I think the superset of bics and trics on saterday and deadlifts yesterday really put a strain on my forearms. No workout today. I'm going to try to eat more clean food. More yogurt, tuna, and tofu. Less fried and greasy foods. Killed a 40 today too in 15-20 mins. Buzzed for a good portion of tonight, might do alittle ab work and shoulders on saterday. Depends trying to get into a solid cycle next week. Stole mad walnuts from the caf. gonna snack on that stuff when i'm sitting on my comp. Hahha

[John0101]

Went home, and able to upload some pics of myself... here's
the front, mostly bics, chest and some shoulders

[John0101]

and here's my back...
be honest, but not too brutal :(

[John0101]

Ahhh first time working out for a long time. Snowed for the past few days, and letting my fore arms rest.

10:45am
1 glass of milk

1pm
tuna salad w/pasta
1 turkey sandwish
1 glass of milk
1 glass of powerade
8 chicken nuggests
1 side of corn

3pm
1/2 cup of nuts
1 glass of milk
1/2 turkey sandwish

6pm
3 slices of turkey
2 slices of fish
2 glasses of milk
1 glass of powerade

9pm
1/2 turkey sandwish
1 glass of milk
1/2 cup of nuts

midnight
1 glass of milk w/ weight gainer
1/2 cup of nuts

Shoulders and Legs today

DB shoulder press
20x16 (warm up)
45x12
50x10 I didn't need a spot getting it up, and didn't need a spot until the 7th one!
55x0 I tried to do one w/spot. almost got it up, almost, if could of, would of been personal best. Felt good, 55 in each hand, i felt big, another kid was doing 75s, hahhah maybe not

L-Raises
20x12
20x12
25x4

Front Raises
15x12
15x12

Squat
135x12
135x12
155x10
165x6??? i dunno i forgot the count. I don't think i could of done this much weight, but i think until i get to 225 for squat it's all pussy weight
135x12

Lunges
20x12
25x6

done, was mad tired after doing the squats. Don't really wanna do much anymore.

[John0101]

Trying a new diet, fewer calories... gonna try to gain more clean muscle instead of fat. Gained A LOT of fat over the past 3 months.

7:30 am
5 eggs w/out yolk
1 glass of milk 2%
1 glass of powerade

10:30am
5 eggs w/out yolk
1 glass of milk 2%
1 glass of powerade

3:00pm
1 glass of milk
1/3 cup of peanuts
then sleeept till 6pm!!!!!!

6pm
2 slices of roast beef
1/2 plate of noodles
1/2 turkey sandwish
1 glass of milk
1 glass of powerade
1 side of corn
1 apple

workout
chest day... i didn't have my friend that to train with, the wiser of us. anyways...
flat barbell bench
45x12
95x6
135x8 (wiast was killing me, i think i could of done 12 on a better day) also i used 25+10+10, i think it's easier with just a 45 on it.
155x5, then strip down to 115x3 (tired)
160x3 (1 assist)

dumbell incline bench
55x8
55x6 was mad tired

dumbell flyes
30x12
35x6

concentration curls
20x12
25x6

alternating incline curls
20x12

I think i had the intensity in the workout, but needed more volume. Oh well, I think to get my 1rp Max to be at 185 is just around the corner.
i needed my partner, i think i had a ****ty workout. oh well, maybe deadlifts will be better on sunday.

[John0101]

Chest kinda of sore, expected w/ doing the flyes, haven't done those suckers for a while. Last two months of my first 6month bulk. So far, I went from 135-152 in the past 4 months. But from 142-145 pounds I think I was mostly gaining fat instead of muscle. Going to try to do the last two months with a clean diet. I wouldn't mind only gaining 1/2pound a week if it was mostly muscle instead of fat.

11am
9 eggs (I just ate 1 yolk)
1 Roast beef Sandwish
1 Salad w/tuna + cheese (this is how i'm going to eat my tuna now. I hate tuna and I hate greens, but when you mix them together it's almost bareable)
1 cup of yogurt w/canned fruit on top
1 glass of 2% milk
1 glass of powerade

3pm
1 Roastbeef sandwish

6:30pm
1 glass of 2% milk
1 glass of powerade
1 salad w/ tuna + Cheese
1 Turkey Sandwish
1 Cup of yogurt + fruit on top
1 multivitamin

9pm
1 tuna sandwish
1 glass of water

I need suggestions on my diet. I think i'm getting around 170-200 grams of protien with this diet (i put a lot of tuna on my salads), and it's just around 2200-2400 calories (i think, this is the first time i ever counted my calories). A decent amount of fat and carbs. I need help, I want to make my last two months of bulking clean and gain more lean body mass. Currently i'm at 152pounds 13-14% body fat, 5'6 and lifting 3 days a week. After the next two months, I'm going to start a cut for 4 and go down to 145 w/7% bf.

[Coke]

Off to a good start - pics were good, thanks for showing them :)

[John0101]

Thx for the comment CoCoa, best of luck with your goals. With enough hardwork and knowledge anything is possible.

Back and tris today

Deadlifts
135x10
135x6
155x8
165x6 or 7

I definally think I could of done more weight, maybe around 170-180, but my left hand gripe feels weak and can't hold ****. Gonna take a week and not workout my bics and forearms, maybe that will help. Was thinking kinda of strained my forearms a while back ago, and i worked out while it wasn't fully heal. Oh well.

Rows
45x12
45x10
45x10

quite doing back right now just because we had no heart in it.

Tri

skull crushers w/close grip bench press
45x12
50x8
55x6

jackhammers
15x12
20x12
20x12

would of done 25s but couldn't find any in the gym

Tri push down
70x12
75x12
80x12

tired, don't think i had too good of a workout. Anyways was waiting for some weights and incline benched 160x3 times, feel god, maybe my 1 rep max is up too 175, dunno gonna test that on thursday

[John0101]

gd dmn, was suppose to do legs today, but had calc exam. freakin calc 2, hate this ****, i think only got about an 60-70 on the exam, oh well. Dranked a lot today, and smoked mad herb and cigs. Fck it, i had a good diet..

10am
1 salad w/tuna
3 glasses of powerade
1 roast beef sandwish
1 cup of yogurt w/fuit on top

3pm
1 roast beef sandwish

6pm
1 salad w/ mad tuna
3 glasses of powerade
1/2 plate of rice
1/2 plate of corn

9pm
1 turkey sandwish

[John0101]

Legs and shoulderday today

squat
135x12
155x12
175x8
185x6
135x12

lunges
15x12
15x12

Shoulder Press
25x16
50x6
55x6 <--- Personal Best, Last week couldn't get up 55s
55x4
30x12

Food:
8am
1 bowl yogurt
3 glasses powerade
1 bagel w/cream cheese

1pm
1 turkey sandwish
1 tuna salad
2 glass powerade
1 cup yogurt w/fruit
1/2 plate of rice

6pm
1 tuna salad
1 turkey sandwish
1 peanut butter fluff sandwish
2 glasses of powerade

I AM GOING ON A CUT SOON, I FEEL FAT

[John0101]

Chest day today
I think i have been overtaining my triceps, felt week today in the gym.

DB bench press
25x12
45x8 (this was hard, i don't think i could of gotten any more up)
55x8
60x8
60x0 I tried doing another set, but couldn't even get it up. I think i overworked my triceps since i did shoulders 2 days ago, and that is why my chest felt like **** today.

Decline flies
25x12
30x12
35x6
20x12

speed db bench
30x5 x 5 <-- was kinda of slow, but it was my first time

Even though i got 60x8 and that is my personal best for db bench, I think i got a ****ty workout and got weaker. Next week is my final week for my bulk, then i'm gonna start cutting for the summer.

[John0101]

Back today today, was suppose to do bics too, but gym was packed. Gonna try to lose some body fat, wanna get down to 9% by the end of the month, so gotta lose 5 pounds. Gonna see how the diet goes.

11am
1 Big tuna Salad

1pm
2 eggs w/out yolk
1 apple

3pm
2 eggs w/out yolk
1 banana

6pm
1 big tuna salad
1 slice of pork
1/4 plate of mash potatoes
1/4 plate of rice

9pm
1 butter sandwish
1 turkey sandwish
1 Orange

Deadlifts - Trying new routine
warm up
85x12
105x6
135x2
155x1

185x5
185x4
185x5

Rows
60x6
60x6
60x4

Pulldowns
225x6 (not sure 225 was the correct weight, but it was almost at the bottom of the rack)
225x4
225x3

I like the intensity of the workout. i think i could of worked better if the gym wasn't so crowded.

[John0101]

I am sick, not that sick, but sick enough. Still worked out, once i started the sets, omg, it was like the sickness just went away. Did chest and abs today

bench press
warm up sets---
45x12
85x12
115x6
135x3

working sets
145x6 (or 5, dun remember)
150x4
155x3
160x3 (was easier then the 155s)

Incline
130x5
130x4
130x4
135x3

abs
did some cruches
leg raises
blah blah balah

been eating a lot, humm not good cuz i actually wanted to start cutting this week, oh well.

[John0101]

Shoulder and leg day today, was sick so i expected a loss of strength, but..

shoulder press
30x16
40x6
50x3
55x6
55x3
55x8

L-Raises
10x16
15x8
20x8
20x8
25x3

Front Raises
15x8
20x6

Squat
135x12
135x6
155x6
175x6
185x3
195x4
195x6
205x7 :hump: could only do 185x5 last week, i think i could of got 10 reps, but the weight almost got out of control and went lop-sided. But, 30 pound gain in one week!!!!! :nod:

[John0101]

i read an article on www.abcbodybuilding.com about static holds and biceps. I want a peak on my bics. I wanted a peak ever since i started working out.

standing curls
10x12
15x6
20x2

Concentration curls
20x6 12 sec hold at top, 4 count negatives
25x5 12 sec hold at top, 4 count negatives
30x4 12 sec hold at top, 4 count negatives
35x2 12 sec hold at top, 4 count negatives

cable curls
45x4 8 sec hold at top, 4 count negatives
65x2 8 sec hold at top, 4 count negatives

concentration curls
30x3 8 sec hold at top, 4 count negatives

done.

[John0101]

Going to take next week off of working out. Did bench today, only been a month since I started to deadlifts and squat. I feel stronger all over, little more mass and some more fat. I'm going to weight myself tomorrow, expected weight, 152-154 12-14% bf. Going to try to have pics up by sunday. :hide:

Bench Press
45x12
95x8
115x6
135x3
145x1

175x1 :omg: personal best
145x6
155x4
160x3

Incline

135x3
135x2
135x3

Dips
bwx5
bwx4
bwx4

Felt like a short workout. Personal best on the 175 for the bench. I feel like that I need more intensity in my workout. My forearms started to hurt when I was benching from the static holds yesterday. They feel over worked. I feel like that I could be doing 145x10-12, 155x6-8, but I can't.

Anyways, my max benched increased from 165 to 175 -180. I kinda wanted to get to 185 by spring break.


Currently...
Max bench 175-180 x 1
Squat 205 x 7
Deadlift 185 x 5
Total power 565 - 570
152-153 13-15% bf

Goals for end of school year
Bench 195 x 1
Squat 260 x 3
Deadlift 225x 3
total 675
weight - 147-150 10-12 %bf

1 month after - same stats, 145-147 8-10 %bf

[John0101]

finding max deads and trying some powercleans

deadlift
95x12
115x8
135x6
155x4
165x4
185x6 <---- this was easier then expected, i could only do 185x5 alittle more then a week ago.
195x4 :eek: easier then expected!!!
205x3 :eek: personal best!

powercleans, my first time doing them. i know, it's pussy weight tuttut
65x8
85x6
95x6
65x8

I keep on messing up getting it up. :confused: Oh well gotta give me credit for trying.

Feelin good, my deadlft went up from 185x5.5 to 205x3 in one week! OMG just like my squat, 185x4 to 205x7, all in one week!!!!
It's been 4-5 weeks, since i started squating and deadlifting and at 205 for reps for both of them (almost for deadlift). Nice to see progress. btw, i think that my forearms got stronger because the last time i did deadlifts i felt like i could do more, but my forearms gave out. Now they all good for 205 :D

p.s. i think imma plateau for both of them around 245-260 cause im try to lose some fat and im gonna lower my calorie intake after next week.

[John0101]

I hope these pics work

[John0101]

humm i wonder why this didn't work in the member pic area???

[John0101]

last one

[WillKuenzel]

Originally posted by John0101
humm i wonder why this didn't work in the member pic area???
Might want to read the sticky here (http://www.wannabebigforums.com/showthread.php?s=&threadid=26964) :D they'll show up eventually.

You look like you have a good base and you are making gains. Keep it up and you'll be meeting and resetting your goals before you know it.

[John0101]

darn, this is suppose to be spring break for me, but i'm sooo bored. I had to go to the gym to break the cycle of boredom even thou this week is my off week.

bench
135x12
115x3x8 (115 for 3 reps, for 8 sets... speed bench. Kinda of bad, no speed at all. I think my 135s were faster then the 115, i had the flow down for 135)

abs stuff, blah, blah balh.

Anyways, I had my first bar experience yesterday. Went with 5 other people, tabs came out to $150 bux, fock me! I only have like 4 or 5 Heinkens (sp??) was alittle buzzed. My friend was in the money yesterday so we started drinking at like 1pm at his house, had 6 shots of some whiskey in like 15mins, I buzzed pretty good by that for till like 6 or 7pm

[John0101]

Nice day outside, all i got to say... workout...

deadlift
135x12
155x10
165x8
178x8

pull downs
???x12
???+??x10
???+??+??x8
close grip
???x12

rows
???x12
???x12

curls
20x12

done.

[PowerManDL]

150 on five people isn't bad.

What I hate is when I pay that much for two people to drink.

Or just me.

[John0101]

150 bux for 2 people...
thats called alcoholism

[John0101]

Ran yesterday, not even a mile, legs are tired. Whole body hurting today, even my chest i don't even know why and the last time I did my chest was last week. I feel like my whole body needs rest and energy. Is this what a cut feels like?
Chest today, suxed big time
45x20
85x8 (felt heavy)
135x8 :confused:
140x6 :confused:
145x3 :confused:
135x3 :confused:

incline dumbell
50x12
50x10
50x8

Incline flys
15x16
25x8
30x6

dips
20 w/1 foot on chair
20 w/other foot on chair

I was suprised at myself. I expected a lot more from myself. Expected to do 135x12, 140x10, 145-6-8. I did only weighted in at 151 pounds the lower end of my range even with all the beer, and i did only eat 2 hour ago... dunno. My joints were hurting all day elbows and stuff. I gotta run tomorrow, and do legs on friday. Wanna try 225 for squats. Hope they not sore. I think i just gotta get use to this routine. I wanna lose some fat. 5-7 is a must.

diet
10am
1 whole egg
7 egg whites
2 glasses of water

1pm
1/2 turkey and chicken salad sandwish
1 cup of water

3:30 workout

4:15
1/2 turkey and chicken salad sandwish
1 cup of water

5:30
1 tuna salad
1 chicket culet
1/4 plate of peas
1 Turkey and chicken salad sandwish
2 glasses of water

9
1/2 turkey and chicken salad sandwish
a little water

11:30
2 glasses of wine (Keep the heart healthy!)

Hopefully this is close to my maintence cal. i dunno really. Just guessing.

[John0101]

11am
1 tofu salad
1 roast beef sandwish
2 glass of water

4pm
1/2 turkey sandwish

630pm
1/3 plate of rice w/ beef
1 turkey sandwish
1/3 plate of peas

11pm
1/2 turkey sandiwhs

3pm
hacky sack 1hr

7pm
1/2 hr of basktelball

tilll now drinking and smokirng

151 pounds

my old boss said that i look like i gained some mass, felt good knowing that everthing that i did wasn't in vain.

[John0101]

Had to burn off all those empty cals from yesterday today alittle legs and shoulders

I dunno why, but i did not want to do work in the gym today. I was pretty pissed, because I wanted to get my squat up.

Shoulder Press
20x16
55x12 PB, was so easy :D
60x0 couldn't even get it up. Even with help :(

L-Raises
15x16
20x12
30x4
35x2

Squat
135x12
185x8
225x8?
235x6 or 7 (bad form) still a PB
Lower back was hurting from this. I need to get my deads up. They are lacking as much as my bench. :(
I ran yesterday, so my legs were kinda of sore, maybe should of waited for one day. Whatever.

Diet
9am
1 whole egg, 4 whites
1 piece of toast
3 strips of beacon (I should not of have eaten this)
2 glasses of water

12pm
1 Turkey sandwish
1/3 plate of peas
Salad w/tuna and tofo
2 glasses of water

3pm
1/2 turkey sandwish

7pm
1 salad w/tuna and tofu
1 turkey sandwish
2 pieces of fish
Some baby carrots
2 glasses of water

9pm
1/2 turkey sandwish

I might be eating too many cals still too cut. Was pretty physical today. Classes, gym, some frisbee, hacky sack, and i'm going swimming now. Gonna drink tonight so i should of just ate protein so i can save some cals.

[John0101]

deadlift day...
95x12
135x8
155x6
185x6
225x1 i just wanted to see if i could of hit 225. I got one, think i could of got more, but got lazy afterwards, i just wanted to know that I could do it.

Pull downs
???x12
???+??x12
???+??+?x10

Rows
40x12
45x12

Concentration Curls
20x6 3 sec neg, 3 sec hold at top
25x4 " "
30x4 " "
35x2 " "

was bored in the gym so i also did...
bench press 135x12
incline dumbell press 60x6, 60x8
Powerclean 95x6
Stiffleg deadlift 95x12

thats about it

[John0101]

shoulder and tricep day
shoulder press
15x16
45x6
55x13
55x12

L-Raises
10x16
15x12
20x12
25x8
30x4

Front Raises
25x12
20x12

Upright Rows (haven't done these in a while)
45x12
55x12
65x10

Tri
skullcrushers
35x12
45x12
55x8

JackHammers
20x12
25x12

extensions
10x12
15x12
20x12
25x6
30x2

3 dipsxbw

More volume then im use too, maybe cuz i was working out alone tonight. My forearms feel like sh!t, I wish i can get 60s for the shoulder press. I got 55x13, so I think I should be able to do them soon. I think that i also need to start doing miltaries, but the power rack is always in use. Think i gotta strengthen my trics. I have a Calc 2 test tomorrow, wish me luck.

[John0101]

squat
135x12
185x12
205x12
225x10

done

[JustinF]

Weights are looking good John. Why only squats? Time restraints?

[kAiXuan]

alcoholism is nothing to brag about majt tuttut

[John0101]

thx justin, i keep on feeling like im pushing light weights, even thou only a few people squat in the gym where im at (everyday is a bench and bic day for a lot of people). Was gonna hit 245x6-8 for squat, but a friend of mine from new york came to the gym to greet me for the start of a thirsty thursday, and also the gym is pretty small and squats, leg extension, lunges, and some calves stuff is about all you can do.
and kaixuan, whats up with your name? It reminds me of a movie.

argued american foriegn policy till 4am yesterday, gnite

[John0101]

went to the gym to give my friend a spot for bench. Anyways as always i mess around in the gym when i not on my routine. I tried 60s for db shoulder press, and with some help of getting it up. I got it, 60x1 db shoulder press!:D This has been a goal of mine for a hella long time.

[John0101]

deadlift
135x12
155x8
185x6
205x3
225x1
235x1 :D
240x1 :D
hahah, new personal best at 240x1. I know it's still a small number, but 15 pound increase from last week

Chins (pullups - wide grip)
bwx6
bwx6
bwx4

Curls
standing db curls 10x16

Preacher standing curls
55x8 (wide grip)
55x10 (close grip)

[JustinF]

Good deal John. LOL @ Thirsty Thursday. I had my share of those back in the day. :D

[John0101]

Thursday = beginning of the weekend :D

I got two tests tomorrow, so I was studyin all day. Got time for light liftin. btw major DOMs from the chins, I love them, they are so much better then pull downs. Gave my lats, bics, and even my chest a beating. Even thou I only got 16 chins over 3 sets.

Flat BB bench
135x12
175x1
185x1 :D I was thinking i had this a long time ago, like a month ago. Wasn't that hard, Next goal, 205x1, and soon, 225 baby!
190x.5 got it up somewhat, then it fell down
160x4

Incline DB bench
60x8

Dips
bwx15 :D Last time I only got 7, but I think it was cuz i do more sets with bb and db benching, and my tris felt pretty fresh for this.

[John0101]

Shoulder and leg day... it sucked a$$

db shoulder press
15x12
50x8 (wooo these felt heavy, usually can get 12+ easily)
60x0 (got the right hand up, left one was lagging)
60x0 (wtf!!!)
streched, and rested a long time
60x7 :D (had a spot getting it up)
60x8 :D :eek: personal best, no spot, still got 8, they felt as heavy as the 50s

L-raises
15x12
20x12
25x6

front raises
15x8
20x8
25x3

Squat
135x10
165x8
185x6
225x1
:rolleyes: wtf, last time i got 10 reps off of 225. I started see stars and colors popping out of everywhere. I felt like i was gonna faint.

leg extension
35x12
50x8
75x3

lunges
30x6
35x6

done. I was pretty happy with my db shoulder strength. Think cuz my tris got stronger. legs sucked, sucked big time. I dunno what was wrong. Next week then.

[John0101]

was suppose to deadlift today, had a test, then relax. deadlift tomorrow, then chest on thursday. Gonna try another clean bulk ~3.5k cals a day. Wish me luck excepted weight 160 in about 4 weeks, +10 gain in all the weights then i cut for the summer

[John0101]

back and bics

chins wide grip
bwx9
bwx6
bwx5
behind the neck
bwx4

db rows
50x12
50x12

reverse flys
10x12
15x12

stand curls
20x8

concentration curls
20x12

standing ez bar curls
55x12 wide grip
55x12 inner grip
55x12 close grip

deadlift
135x8
185x3
225x4
245x0
245x1

i was happy with the deads 225x4, i thought i would of only got 225x2, i missed the first 245 cuz my grip, when i tried again, it came out fast and explosive.

[John0101]

leg day

squat
135x12
185x8
225x14
245x6 - i thought i would of got more, like 8 reps
245x3 - back begin to hurt. so f it, didn't want to get hurt.
135x13

calf raises
bw+25x20
bw+30x20
bw+35x20
bw+55x6

leg extension
50x12

lunges
20x12
25x12

done. I thought i would of got 8 reps on 245 but only got 6, sux. :mad: gonna try for 255 next time for 4-6 reps, got 225 for 14 reps, i would of thought 245 would be ez.

[John0101]

155!!! OMG :eek:
gained 2-3 pounds over the course of 2-3 weeks, really unexpected. I thought i was in the 150 area. 32 inch waists (up 1/2 inch), 14 inch arms (up 1/4 inch), chest? Legs? Wrist? Damn Cafe food.

[Rastaman]

Your bodyfat is much higher than 12-14 %. It's probably around 16-18 or higher. Keep lifting hard!

[John0101]

yeah that was what I was thinking too, 16-18%. I got some pics up @ around 155. I think i wanna cut before I try the creatine, 145 is a nice lean number. Hopefully at around 11-12% bf. I dunno yet, 160 is a solid bulking number.

Anyways was mad week in the gym today. I hurt my neck doing shoulder presses. I guess i should of warmed up more. Oh well. Anyways I also tried to do 70s for DB flat bench. I got the right hand up (was pretty hard, but seems managable). The left one sucked. My spot was a total weakling and couldn't help me get the left one up. (not going to put up the workout since I didn't feel like it was a real workout)

Listening to The Flys - Got You (where i want you), thx MrWebb for the song name. Great song. I love one hit wonders. Brought my fender stratocaster up to school been jamin :D

[John0101]

some pics, legs first, looking kinda of weak, but what do you expect? (been squatting for 3-4 months now)

[John0101]

back

[Pup]

I merged the threads for ya...only problem is that i forgot what the original title of your journal was, lemme know what you want your journal title to say and i'll edit it.

peace

[GhettoSmurf]

pictures looking good, keep up the good work!

[John0101]

thx pup.
thx smurf.

[John0101]

deadlift
135x12
185x6
225x7 :)
255x1
275x1 :)
280x1 :) personal best
next week 285, i got a feeling 315 is just around the corner :)

chins
bwx4
bwx3
was lacking cuz i did the deadlifts first

Pulldown
200x8
200x6

Rows
50x12
50x12

stand db curls
20x12
30x12

concentration curls
25x8

yay 280x1 for deadlift, 25 pound increased from last week :)

[John0101]

shoulder
25x12
50x8
60x0
60x0
60x6
60x10

L-Raises
15x12
20x20
25x8

Front Raises
15x8
20x8

Upright Rows
40x8

Chest
135x6
165x7 :D
170x5 :D
185x1 <--- maybe could of got 2

Incline db press
60x10

Dips
bwx10
bwx8

[John0101]

deadlift
135x8
185x6
225x4
255x1
265x1
285x1
285x0
285x0

DB rows
50x12
50x12

alternating db curls
25x10
30x8
35x2

preacher curl
65x6
65x4

21s
w/ 45bar

285 on deadlift and not hitting it again kinda of sucked, i think if i could of hit 285 two times I would of felt beter about it, but **** it, i saw a bentley today kinda of an older one made my day

[John0101]

Leg day finally

Squat
135x12
185x8
225x8
245x8
255x6 (could of got more)
135x16

Extensions
??x12
??+?x9
??x?+??x6

Lunges
20sx12
25x12


Calf Raises
25x24
30x24

[John0101]

today i worked on my form more then anything else, I noticed my form was slacking on all the major exercises

deadlift
135x10
185x6
225x4
235x4
135x8
i really felt these on my lower back

wide grip pull ups
bwx9
bwx7
behind the neck
bwx7
close grip
bwx4

db rows
50x12
55x10
60x10
really felt these on my back

standing curls
25x6
30x6

concentration curls
25x8

done. i like how my form was better on all the exercises

[GhettoSmurf]

nice workout.

i agree with what you said about form. i think better form with less weight is more productive then crap form and heavy weight.

[John0101]

I just miss the high intensity of a heavy workout, that really gets me pumped and excited about working out. But i was thinking that with better form your muscles would get worked better then if with higher weights and sloppy form.

[John0101]

i hooked up friend up with some ampethamines pills, he gave me one for free, snorted it, ahhhhhh gave me mad energy then i went to the gym.

My lower chest was still hurting from the chins, so were my traps and lats to some extent. I didn't think my lower back was hurting too, but when I benched i felt it.

just wanted to hit a new pr in bench today, so much energy. Im typing sooo fast right now. Then im going to :study: i got a test tomorrow.

bb bench
95x8
135x6
155x2
190x1 :) Came down nicely as always, but when it was coming it my lower back was hurting. It almost got stuck half way coming up. But slowly and steady I broke through and it made it's way up :) I think i can get 195, but it would be a struggle. Gonna try 200 3 weeks from now, aka the end of the semester.

[John0101]

Shoulder day

cardio 10mins stepmaster & treadmill
smith machine bb 190x1
db bench 65x5
ab exercises

db shoulder press
35x12
50x6
60x0 bad form, couldn't get it up. I think i need stronger triceps
60x13
45x13

L-Raises
25x8
25x6
30x2
25x5 superset w/ db upright raises w/25sx6
25x6 superset w/ db upright raises w/25x4

Done, the gym was soo hot had to leave

[John0101]

quick bench
135x8
165x6
170x3
180x1

every set had about 1 min to rest

close grip bench press
135x4 wow, harder then i thought
95x12
105x8

every set have about a minute to rest


dips
bwx8

damn i feel like i get really ****ty strength.

[GhettoSmurf]

nice job with the chest workout.

[John0101]

Thx Smurt

squat - had to make this short got finals coming up
135x12
185x10
225x8
245x6 bad form, had more
135x10

extensions
???x?
???x??
???x/???

db lunges
25x12

done

[John0101]

I haven't been able to lift for the last week because of finals, been eating terrible im popping 6-8 ephedra pills a day. Only been eating salads w/tuna and maybe some other meat. I have no appetite. Im always so tired when im not on ephedra... Started smoking again too. TOO MUCH STRESS.

Streak night was suppose to be yesterday night. Seniors who are graduating are suppose to streak right in the quad outside my dorm. Mad cops showed up, 2 bus loads w/hourses and roit gear. Last year the cops broke up the streaking and a few dozen people were arrested. This year was weak. Nobody streak since they were afraid of getting arrested.

[John0101]

wow, took a three week break... new guy, new school and also summer school : (
1k for 6 credits, ten 240 for 3 books. So broke.

Deadlift
135x6
185x6
225x4

Wide grip pull
bwx1!!!!!!

Pulldowns
130x4
90x8
110x6

db rows
60x4
45x6
45x6

reverse flys machine
30x8
30x8

Few weeks I think i should be back to my full strength. Anyways Im at 153 right now. Lost 2-3 pounds, some fat but mostly muscle.
Gonna try to add in some HITT training, maybe tomorrow. but legs on friday.

[John0101]

Chest shoulder tries day

flat bb bench
75x8
115x6
135x4
165x4
175x6 <-- mad proud of this, 3 weeks ago only had 175x2-3
185x0 <--- spent too much energy for 175, i want to get 185x2-3 very soon

incline bb bench
135x6
145x7

db shoulder press
55x10

machine shoulder press
170x6

db l-raises
20x8
25x8
30x4

db front raises
20x8
20x8

dips
bwx8
bwx6

took it ez today

[John0101]

wow been atleast 4 weeks since i did legs. Took it ez today, just wandering if i lost any strength or what not. I think i lost some size....

squat
135x8
185x8
225x8
135x8
was overall pretty good. I think i might of have 10-12 reps w/225, 2 less then personal best so i don't think i lost too much strength.

leg press
135x6

caive raises
45x12
90x6 sec hold at top?

leg extensions
135x6
155x8

done. i might be alittle sore tomorrow, dont really think so, my lower back is still hurting from the deads from the other day.

[John0101]

no deads, lower back hurt

bent over bb rows
115x8
135x6
135x5
145x4
155x3

pull ups
bwx7

pulldowns
110x8
100x8
90x10 behind the neck

seated row machine
110x6
120x4

standing db curls
25x10

concentration curls 25x6

done, needed to do more bic work

[John0101]

Bench press
135x6
155x3
185x2 superset w/ 185x3 4 sec negatives
185x1 superset w/ 185x3 4 sec negatives

smith incline bp
135x8
175x4
165x6

db shoulder press
50x12

close grip bp
125x4
115x6
130x4

Dips
bwx15
bwx6

wow tricepts got worked every exercised. My goal is to bench 185 for reps while keeping at around my same weight. So far 154 pounds. Gain 1 pound since last week, 31.5 inch waist. I wanna be down to 150 by the end of the month.

[John0101]

squat day

135x8
138x8
I worked on form today on these. popped my ass out more, went down deeper, and pointed my chest and head up.
185x6
225x6
245x3 wow these were hard w/new form. i almost lost it w/245 i think if i went back to my old form i could of easily popped out 8-10.
135x8

Machine leg press
200x8
225x8

Leg extensions
90x10
100x8

benched for kicks
135x3
195x1 !!!! WOOOO new personal record. this felt kinda of easily i think i might of had 2 reps. the 185 w/negatives really helped me on this i think. imma try 185 for 2-4 reps on my next chest day.

down to 151 pounds (but i really think it's about 152-154 pounds).

[John0101]

front pic, most muscular. I dont really think that my body has a lot of strengths to it. 151-154 pounds. I think around 15-18% bodyfat. Not quite sure, most likely 16%. I wanna be down to 150 by the end of the month. Then end of next month 145 and then I will see how everything looks from there

[GhettoSmurf]

looking good bro. how tall are you?

[John0101]

Ghetto, 5'6

bench
45x8
95x8
135x3
155x3
185x2 +2 4 sec negatives
190x0 +1 4 sec negative

db incline bench
60x8
60x8

close grip bench press
135x4

machine shoulder press
110x8
130x8

machine flys
90x10
110x6

laterial raises
25x10
30x8

upright row
50x8
60x8

dips
bwx8
bwx8

wow long work did a lot today.

[John0101]

Leg day
squat
135x8
185x6
225x6
245x4
255x4
135x8

leg press
300x8
300x8

extensions
80x8

smith bench press
225x1

deadlift
50kg+45bar x3
90kg+45bar x1 wow hurt my abs for this like 245 pounds i think. damn i should of had this for reps, on well.

[John0101]

bb rows
135x8
138x8
145x8
155x6
165x3

Pullups
bwx4 (narrower form, fck it, switched to pulldowns)

Pulldowns
110x8 wide grip
120x8 narrower grip
130x6 close grip

Machine Pullovers
120x8

standing db curls
30x8

concentration curls
25x8
30x 6 (right), 4(left)

Machine curls
50x?? drop down to 40x?? drop down to 30x???... all the way to 10

situps
bw+20 dbx12 drop down to bwx20

ab machine
???x???

side bends
35x15
40x10

worked out at a different gym. I like the machines, thats why I did so many machines today.

[John0101]

bench day... only got 5 hours of sleep, body was all sore from yesterday's workout. I knew i shouldn't of lifted today, but oh well.

bb bench
135x6
185x1.5 (damn, I wanted 2-3)
165x5 (was hard, I did them slow, more ROM then I use to do them before)
175x3 (damn hard, more ROM also, holy sht they use to be easier)
135x12

db incline bench
65x7 wooo first time i got 65s up for incline
65x3 was worn out, 65 took a lot out of me, was pretty worm out after that

dips
bwx14 wow, these got easier
bwx7 should of rested longer

db flys
25x8 full ROM i believe

done

oh yeah 151 pounds now, Im so hungry all the time. People said I lost some mass. oh well.

[John0101]

shoulder day
db should press
50x12
50x12

military machine (not machine, but put the weight on the side, kinda of like smith machine)
140x8
150x8
155x8

lat raises
20x12
20x12
30x8

front raises
20x12
25x6

close grip bench press
135x6
135x4

kickbacks
30x8
30x8

machine lat raise
95x6

[John0101]

squat
135x6
135x8
185x6
225x6
245x6
275x2

first time doing 275, almost killed myself.

leg press
210x8
240x8

deadlift
135x4
185x1
225x1
225x1
245x1
265x0
265x0

damn i wanted the 265 pretty badly, anyways i got 275 for the squat so my lower back was pretty trashed from that.

[John0101]

bb rows
135x8
140x8
155x6
165x7
175x4

pullups
bwx4 wide grip
bwx7 narrower grip
bwx9 narrowerer grip
bwx3 narrowest grip

machine row
140x10
150x6

incline seated curl
20x8
30x2

concentration curls
25x8

side bends
50x10

reverse curls
35x8

bb shurgs
135x8
185x4

forearms were fired after the shurgs.

[John0101]

chest day, gonna take next week off except a deadlift day. then gonna start the muscle media +50 pounds on bench program.

bb flat
45x20
95x6
135x3
185x1 not to failure
200x0 damn :(
155x6 not to failure
135x8 not to failure

db bench
70x0 :(

skull crushers
45x12 superset w/cgbpx12
55x8 superset w/cgbpx?
60x8 superset w/cgbpx?

some tricep pulldowns, blah.

[John0101]

squat and deadlift day

squat
135x12
185x8
225x10
225x12 <--- less ROM
135x12 <--- felt really light

deadlift
135x8 <--- felt light too
185x6
225x5 hahaa, only deadlifted like 2 or 3 times since school ended, was still able to pull this, im happy
245x3 had 1 or 2 more
135x6

done. down to 150 pounds, workout was hard, i felt like i was gonna faint when i started my deadlifts. I decided when school starts again, I am going to bulk to 170-175 pounds. Next time I am not going to deadlift and squat the same day. The squat took alot out of me.

[John0101]

bb rows
135x12
155x8
175x6
185x5 (horrible form)

chins -wide grip
bwx6
bwx5

pulldowns - close grip
130x8

db row
65x6
65x5

seated row
??x??
??+??x4 i think

incline db curls
25x8

concentration curls
30x3 (wow these sucked)

machine curls drop set to failure

then some ab stuff

[John0101]

Damn I am really getting bored of working out. I wanna bulk! Anyways still around 150 pounds

chest day
bench
135x6
145x12
165x5
135x8

db incline flys
35x12

laterial raises
20x12
25x8

front rises
20x8
25x6

upright row
30x12
60x6

so lazy...

[John0101]

deads
135x8
155x6
165x6
185x6
225x6 <--- damn I really had to push myself for the 6th rep, maybe could of got a 7th
265x2
135x6

thats all i did, ive been thinking and I need to do some shoulder exercises, I think thats why my incline db bench is getting weaker.

[John0101]

148 pounds as of today. Still around 16% bodyfat I think. Taking a break from working out till fall semester starts (~6 weeks). Got a construction job and thats all the workout I need. Then bulk... Im out

[John0101]

ahhh i was so bored today I had to lift, im taking a break from lifting start tomorrow. chest day today

flat bb press
45x12
96x8
135x3
145x3
155x3
165x3
170x3
175x2.5
185x.5 <--- should of had this

db incline
55x8
65x6

forgot to do dips, and gym was closing so i couldn't do shoulders.
thats about it

im out. peace yall