View Full Version : From scrawny distance runner, to Pillsbury doughboy, to big and ripped

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06-02-2003, 02:40 PM
OK, so here's the history.

I'm 23, 5'-6", 165lbs. Ran every day for 4 years in HS, and lifted rarely. Went to college, got fat (not huge, just festively plump). Was up to about 196 when I decided to do something about my weight. Changed my eating habits and began to slowly lose weight.

Started at the gym about 3 months ago, and have been able to take my weight down to where I am now. Still have a bit of fat around the stomch and a little bit on the chest.

My current goal is to keep cutting until I hit about 150 or until I'm satisfied with my appearance. Then to bulk up to a nice ripped physique.

I understand this will take time and effort. Hopefuly you all can keep helping me as you have so much already in the few days I've been here.

So tonight I begin WBB #1. I had planned to start it next week. But why wait? I can work it in.

06-02-2003, 02:43 PM
Welcome aboard. Good luck with your goals. Starting a journal is a great step. :spam:

06-02-2003, 07:48 PM
good luck with the goals bro :)

06-02-2003, 07:49 PM
Day 1: I started with weights that I was very confident I could handle, as most of these exercises are new to me, and I wanted to be sure to get the form correct. I anticipate rapid increases in the first few weeks.


Bench: 135
DL: 155
BB Row: 135
Incline db press: 35 each
Shrugs: 40 each
Dips - 2 sets 8 (deep)
Chinups- 2 sets

I feel great right now. Can't wait to do legs on Wed.

06-04-2003, 12:24 PM
Did 45 mins of cardio last night. Legs are tonight.
My weight seems to be stabilizing, and I don't like it. Need to eat less I think.

06-04-2003, 12:41 PM
Ii dont think you sould eat less in fact you might have to eat more in order to maintain a healthy motab. Don't worry about your body the most important tool is the mirror. You just might be gaining muscle and replacing the lost fat which is making your body weight seem stable. I would take sking fold test to see where you are and then take another one every 6-8 weeks.

06-04-2003, 12:51 PM
OK, will do that. Im just not noticing much difference around the waistline in the last few weeks. Although I definitely am noticing changes in my upper body. I've gained at least an inch on my biceps and about 2" on my chest.

06-04-2003, 12:58 PM
awesome work, my friend. :thumbup:

06-04-2003, 12:59 PM
Gracias. Still a long way to go :strong:

06-04-2003, 07:02 PM
Day 3: Legs

After the workout, I felt like I needed more, so added 1 set of lunges and 3 sets of leg press.

Squats: 225 (All the way down :D )
Hack Squats: 155
SLDLs: 185
Calf raises: 300 (Had to use the machine. I just couldn't balance properly with a bar. I figure to get the form correct before trying the bar)
Leg curls: 100
Lunges: 50 (each)
Leg press: 1 set of 8 @ 490; 1set of 8 @ 670; 1 set of 4 @ 760

Also did abs today. 4 sets of 10 crunches.

I feel great. Can barely walk up and down the stairs. Tomorrow is off, and I have to work (waiting tables) at night. Should be interesting.

06-06-2003, 10:12 AM
Day 5: Current weight: 164 lbs (14 to go!) measurements: Chest:42.5" Waist: 31.5" Biceps: 15.5" Thighs: 23" Calves: 17" Forearms: 12.5"

Shoulders, bis, tris

Military Press: 105
Seated Dumbbell Press: 35 each
Standing Lateral Raises : 45 each
Narrow Grip bench Press : 105
French Press: 75
Barbell Curls: 70
Hammer Curls: 25 each

Expecting big gains next week, as the past week was mainly just discovering proper techniques and feeling out the weights.

06-09-2003, 07:53 AM
Week 2:

Ran 7 miles on Saturday and rested Sunday (No Judeo-Christian pun intended). Although I did play some basketball last night.

I feel great right now. I've had 2 people at work comment on how good I'm looking (you've lost a lot of weight, wow you look pretty good, what are you doing? etc). Feels like it's really making a difference.

Going to try to add 5-10 lbs on all of my week 1 numbers.

06-09-2003, 04:07 PM
But only a little. So I had a PT session, and basically, my form is OK and all, but he felt that I was a bit off balance and I should lower my weights a bit. So no real gains today.


Bench: 135
DL: 165
BB Row: 95
Incline db press: 25 each
Shrugs: 55 each
Dips - 2 sets 8 (deep)
Chinups- 3 sets 10

Ran for 20 minutes as well.

So just a little discouraged, but I know once I get the technique down and I balance out, I'll make some good gains.

06-10-2003, 02:18 PM
Day 10:

I'm absolutely floored. The buzz about the office is all about how much weight I've lost and how good I'm looking. I'm getting 4 or 5 people asking me every day what kind of diet I'm on. I just feel great.

Planning to run tonight. Thought I'd start posting up my daily diet as well, if nothing else to help me count my calories and such.

9:00am Plain oatmeal 200 cals, 8g protein, 36g carb, 3g fat

11:00am Roasted sunflower seeds. 190 cals, 7g protein, 6g carbs, 17g fat

1:00pm Hummus on pita bread w/lettuce, tomatoes, sprouts. 400 cals, 16g protein, 46g carbs, 15g fat

3:30pm Tuna, plain. 190 cals, 38g protein, 1g fat

That's all so far today. I plan to eat a pb sandwich at 5:30, chicken and veggies when I get done with my run tonight (about 9:00).

06-10-2003, 02:28 PM
Originally posted by drew

Military Press: 105
Seated Dumbbell Press: 35 each
Standing Lateral Raises : 45 each

the lateral raises seem awfully heavy by comparison... I know for myself I put up 70s or 75s for arnold presses (similar to your seated DB Press) but when it comes to lateral DB raises I find it challenging to bring 40s or 45s up.

what is your form like on those? Are you using momentum from knee flexion to aid these? One common mistake I see is people with their bloody elbows bent almost to 90 degrees on these, which really robs you of the benefit of the motion.
an example from exrx.....

the suggestion from exrx.net to "Maintain fixed elbow position (10 to 30 angle) throughout exercise. " is key for this exercise...

06-10-2003, 02:47 PM
Actually, I think my form is pretty good on the lat raises. The problem is in the MP and DB press. I have poor rotator cuffs and I'm a bit limited when it comes to most overhead exercises.

The fact that I can do 105 for a MP is really exciting for me, as I couldn't put up 45 pounds on it just 3 months ago without excruciating pain in my right shoulder.

06-11-2003, 10:53 AM
Diet for today:

8:00am 2 eggs on toast w/ketchup. 375 cals, 20g protein, 32g carb, 17g fat

10:00am Regular oatmeal. 100 cals, 4g protein, 18g carb, 1.5g fat

12:30pm Salad, turkey, almonds. 490 cals, 38g protein, 17g carb, 30g fat.

3:00pm (planned) chicken breast. 160 cals, 29g protein, 0 carb, 4g fat.

5:30pm (planned) PB sandwich. 260 cals, 13g protein, 15g carbs, 17g fat.

8:30pm (planned) grilled chicken, brocolli&cauliflower. 200 cals 32g protein, 2g carb, 4g fat.

06-11-2003, 10:55 AM
Main goal for today: Squat 240. I plan to start out at about 135 and do a warm-up set, then do 8 reps at 185, 6-8 reps at 225 and at least 6 reps at 240. I can do it.

06-12-2003, 06:41 AM
Day 10 results:
Squats: 10x185 8x225 6x240 (WOO!)
Hack Squats: 10x95 8x135 6x160
SLDLs: 10x135 8x185 6x200
Calf raises: 10x200 10x300 10x300 10x320 10x320
Leg curls: 8x100 8x100

Made a decent gain on everything! Next week I hope to squat 250. My legs feel great!

06-12-2003, 11:26 AM
Drew I suggest that you eat more.
You need balance of protein and Carb in every meal with some EFA in 2-3 meals.

06-12-2003, 11:37 AM
Thanks Steve, I've noticed that too. I didn't realize it until I started writing it all down.

I started keeping a bag of basic trailmix at work (peanuts, raisid, sunflower seeds) and I'm taking 2-3 caps of CLA and 2-3 caps of flaxseed oil every day.

06-14-2003, 11:27 AM
Haven't posted in a few days :D
Day 12:

Shoulders, bis, tris

Military Press: 10x75 8x95 6x105
Seated Dumbbell Press: 10x20 8x25 8x30
Standing Lateral Raises : 10x20 10x35
Narrow Grip bench Press : 10x75 8x95 8x115
French Press: 10x20 8x50 8x60
Barbell Curls: 10x40 8x50 8x60
Hammer Curls: 10x20 8x25 8x30

15mins of HIIT

Friday off, Saturday off (but I have to work all day, so the cardio will get taken care of)

Shoulders still hurting. Had x-rays done and they came back neg. Going to a physical therapist this week to start focusing on strengthening my rotator cuff. Hopefully it will work out for me.

I seem to be gaining weight now. I'm going to get a caliper just to make sure I'm not gaining any fat. I was trying to cut. It makes no sense that I'm on a cutting diet and gaining weight.

06-16-2003, 06:44 PM
Day 15:
Diet: http://www.fitday.com/WebFit/PublicJournals.html?Owner=drew23
Cals: 2017 Fat: 74 Carb: 169 Protein: 183

Ate a little more than usual, but had a really great lifting day. Weight is up to 169, but I'm not terribly concerned as I'm still visibly losing fat. I have yet to buy a caliper.

Bench press: 10x95 6x135 6x145
Incline db press: 10x20 8x30 8x35
Dips: 2 sets 8 (I may start using weights next week. I love Dips :D )

Cinups: 3x5 (having a hard time squeezing out more than 5 a set. I'll get there.)
DL: 10x135 8x175 7x205 (THRILLED with my DLs today)
BB Row: 10x95 8x135 6x145
Shrugs: 10x40 10x65

06-16-2003, 10:15 PM
Good work out today drew. Especially on the deadlifts. Keep it up. :clap:

06-17-2003, 05:57 AM
nice job on the DL's bro! wow broccoli, cauliflower, and tomatos. someone listened when their mother told them to eat their veggies as a kid ;)

06-17-2003, 07:10 AM
Thanks guys :D

Yeah, I've always loved veggies. Lucky I guess.

06-18-2003, 07:11 AM
Fitday profile: http://www.fitday.com/WebFit/PublicJournals.html?Owner=drew23&Year=2003&Month=5&Day=17

Ran 4 miles yesterday on the road. First time outside running in about a year. Allergies are definitely an issue.

Leg day today. Primary goal is to squat 255. 8:52:00 until squats commence :D

06-18-2003, 07:23 AM
Trailmix: Good idea man. Im gonna use that one.

06-18-2003, 06:08 PM
Trailmix is uber-awesome :D

OK, day 17:
Fitday profile: http://www.fitday.com/WebFit/PublicJournals.html?Owner=drew23

Legs (my favorite day!)

I made some big gains today. Threw away the neck pad for the squat bar and I've never been happier.

Squats: 10x155 6x235 6x255 (15lb gain WOO!)
Hack Squats: 8x135 6x155 6x175 (15lb gain WOO!)
Leg Curls: 10x65 8x100 6x110
SLDL: 10x135 6x175 6x225 (25lb gain WOO!)
Standing Calve Raises: 10x200 10x300 10x340 10x380 10x400!!!

Abs: 4x10 incline crunches

Can't walk. Feels GREAT! :strong:

06-20-2003, 12:24 PM
SO I went to the physical therapist yesterday. Apparently my right shoulder is screwed up something awful and I have approximately no stabilizers there. So, I've been ordered to kill military press, and seated dumbell press, and lat raises. I also have to lay off bench for a few weeks, and switch to a flat db press rather than an incline on chest days. Easy enough, I'll just double up on the flat db press.

As for the shoulders, the PT showed me a few alternative exercises which I'll try out. Anything to get this shoulder corrected. I'll always be limited if I don't take some action to fix it now.

I also need to incorporate lat pulldowns into my back day, which really shouldnt be a problem for me. I feel like I could do more anyway. And I think they'll help my chinups.

Needless to say, I'm a little down about this. But I know it's for a much better future in growth and, more importantly, my health. So, I'll just concentrate on making my bis and tris huge tonight, while I baby my shoulders for a little while.

Anyway, the PT I'm working with is pretty hot, so no complaints about the $10 co-pay on my insurance every week :D

06-22-2003, 04:33 PM
Did arms yesterday, kind of got out of whack the last few days.

*modified* military press: 3sets 10x10lbs
*modified* seated db press: 3sets 10x10lbs
*modified* lat raises: 2sets 10x15lbs

Closed-grip bench press: 10x75 8x105 6x125
French Press: 10x30 8x50 6x60

bb curl: 10x40 8x60 8x60
Hammer curl: 10x20 10x30

06-23-2003, 06:48 PM
Week 3, Day 1 (day 22): Chest/back

Flat bench db press: 10x25 8x35 8x35 8x40 7x50 (each)
Dips: 2x8, unassisted. Think I'll add some weight next week.
Chinups: 1x6. I suck at chins, I'll get there.
CG Lat pulldowns: 10x75 8x105 8x110
Deadlifts: 10x135 8x205 8x225 (YEAH BABY!)
BB rows: 10x95 8x145 6x150
Shrugs: 15x40 (each) 10x80 (each) :strong:

06-23-2003, 06:50 PM
Oh yeah, also ran for 20 minutes. My weight is up to 170 now. I'm slightly perplexed, but not too worried because I'm definitely still getting cut.

06-26-2003, 02:03 PM
So I've decided to shift focus slightly. Since I've been going to physical therapy, I'm learning how to build up my stabilizing muscles and to get my core stronger. So I'm going to try and keep at most of my exercises and add/subtract as necessary. Hopefully this will build my core strength over the next few months and I'll be able to make better gains in the future.

Legs tonight. It's all about the squats. Thinking about 270. I think I can do it.

Oh, and I plan to ween myself off the weight belt. It's time. Gloves are gone, straps are going soon, belt is next.

06-27-2003, 07:13 AM
Day 25: Legs

As part of my whole "improving balance and form" focus, I've decided to begin the weening off both the Smith machine, and off the weight belt. My squats suffered a bit, and I just wasn't feeling it by the last set, so I added some Leg press at the end of the workout.

Squats:10x155 (no belt, standard)
Squats (Smith): 6x240 1x275
Hack Squats: 10x135 8x185 8x200
Leg Curls: 10x65 8x105 6x115
SLDL: 10x135 8x225 8x235
Calve raises: 10x200 10x300 10x400 (3 sets)
Leg Press: 8x220 8x400 6x580 3x760

Balance ball crunches: 2x15 2x10
Hanging leg raises: 2x10

06-30-2003, 02:55 PM
I'm getting laxadaisical. HELP!

All the problems with my shoulders have been really putting me down. I need to get through this. What do you all do to get through it?

Arm day was Saturday.
*modified* military press: 3sets 10x10lbs
*modified* seated db press: 3sets 10x10lbs
*modified* lat raises: 2sets 10x15lbs

Closed-grip bench press: 10x75 8x105 8x125
French Press: 10x40 8x60 6x70

bb curl: 10x40 8x60 6x70
Hammer curl: 10x20 10x30

Chest/back tonight. I need to get back on track. I haven't missed any workouts, but I'm not eating as well as I should, and I'm just stressed out in my life in general right now.

09-09-2003, 09:00 AM
Well, I took a few weeks off (much needed) and am just getting back into the swing. Yesterday I started back with my chest day. I hit my original DL goal of 300 :strong: So now my new goal is 350 (2XBW) by year end. My bench is still very weak because of my shoulders, but slowly improving. Considering working in a superset using the chest machine.

I'd really like to do some negatives, but I don't have a training partner, or at least not one I can count on, to spot me. Suggestions?

Also thinking about doing Mason's arm routine for October, then switching to WBB #2 for a couple of months. I need to change it up.

OK, so here's yesterday's workout:

Bench: 8x155 6x165
Incline DB: 8x65 6x65
Dips: 8, 6
Chinups: 8, 6
Deadlifts: 8x285 6x300
CG Lat pulldowns: 8x120 7x125
DB Shrugs: 12x120 (each)

Looking forward to getting back on track.

09-11-2003, 08:27 AM
Eck, what a crappy day yesterday. I worked both jobs, one after the other, then went ot do my legs. Needless to say, I had a crap workout. I shouldn't even post it, but I will just so I can look at myself and see how easily I gave in. Grrrrr.

Squat: 8x225 6x225
Hack Squat: 8x225 8x225
Leg Curl: 8x150 6x150
Calves: 10x580 10x580

Hanging leg raises: 2 sets of 10
Balance ball Crunches: 2 sets of 10

I'm thoroughly frustrated. Especially with my squats. :mad:

09-13-2003, 09:42 AM
(Friday 9/12) Arms:

Overhead DB press: 8x30 8x35 8x40
Lat raises: 8x25 6x30
CG Bench: 8x115 6x135
French Press: 8x50 8x60
Tricep Pushdown: 8x60 8x75
BB curl: 8x70 6x70
Hammer curl: 10x30

Cardio: 30 minutes running

09-13-2003, 09:55 AM
Day 1:
Weight: 164 lbs Measurements: Chest:42.5" Waist: 31.5" Biceps: 15.5" Thighs: 23" Calves: 17" Forearms: 12.5"

Day 100:
Weight: 176 lbs Measurements: Chest:44.25" Waist: 33.5" Biceps: 15.25" Thighs: R24.25" L25" Calves: 17" Forearms: 13.25"

Weight: 12 lbs Measurements: Chest:1.75" Waist: 2" Biceps: -.25" Thighs: R1.25 L2" Calves: 0" Forearms: .75"

Not bad I guess. I would really like to be increasing my chest more than my waist, but I'll take it. I'm sure the loss on the biceps was more from fat lost than from muscle, they certainly look a lot better. Although I had pretty big biceps to start with.

What do y'all think? :D

09-14-2003, 09:47 AM
Ran for 30 mins yesterday and going to do the same today. I need to get rid of some of this excess fat.

Tomorrow I'm thinking of testing my 1RM on the DL. I really want to pull that 350.

09-15-2003, 07:10 PM
Purchased a caliper online today. Hopefully I'll get it soooon.

So yesterday I did speed sets on bench press. 10x95 8x115 6x125 4x135 so my bench was a little weak today.

I'm also feeling a bit under the weather, and really didn't eat enough today. I wanted to go to bed, but I couldn't miss my workout.

So here it is:

Bench press: 6x155 (BB) 5x200 (chest machine)
Incline db press: 8x65 6x65
Dips: 3 sets 6 unweighted :(

Cinups: 1,2,3,4,3,2,1
DL: 8x285 1x325 (1RM No straps, locked out)
BB Row: 8x135 6x155
Shrugs: 10x255 (BB)

Kinda happy with my deadlifts today. I attempted to pull 350 (which would be 2XBW for me) but just couldn't do it. Something to shoot for next month I guess. But at least I have a new Max :)

09-16-2003, 11:49 AM
Everything is looking great man, seems as if you well on your way to your goals. I checked your fitday journal, and it seems your goal is to cut to 150? Is this right? It wouldnt seem you would have gained that much fat. I am bulking right now and my goal is like a solid 155, 160, do you feel you gained alot of fat from this bulk?

09-16-2003, 12:12 PM

Actually, I've stopped using fitday. (I've got my meals pretty well organized now) And I've changed my weight goals since then. Right now I'm just trying to cut to about 8%bf. I don't care what the weight is at the moment. As soon as I get my calipers, I'll post my current bf% and set a weight goal.

I have gained some fat, but a good deal of mass. On the whole, I'm happy with my progress. This is certainly the healthiest 175 I've ever been. Considering back in my running days I was a good 130 soaking wet. I don't think I'll ever be 150 though, that was an uninformed goal.

09-16-2003, 02:04 PM
calves = 17:omg:

uhm....... how did you get no stabilizers in your shoulder? was it an injury, or just progressing too fast?

how fast did you gain that weight? some nice increases, although as you say, that increase on the waistline could have been a bit lower......

nice lifts!

09-16-2003, 02:33 PM
Heh, thanks. I have sexy calves from all those hills in high school. Thanks coach Parkinson!

My rotator cuffs (primarily right) are shot from using poor form and too much weight in my younger days. I'm doing all I can to strengthen them.

Just over 3 months on the weight gain, although I was attempting to do it slowly without gaining too much fat. And as I said, once I can measure my bf%, I'll set a weight/bf goal.

09-17-2003, 06:03 PM
Sick :(

Squats: 8x235 6x250
Hack Squats: 8x235 8x235
Leg curls: 8x155 6x155
SLDLs: 6x235

09-17-2003, 06:05 PM
Hope you feel better. Nice squat power btw.

09-17-2003, 06:13 PM
Thanks. I think I'm really breaking through on squats. Too bad I had to be sick when it happened. Something to look forward to next week :)

09-18-2003, 07:47 AM
So I finally got my caliper :D and managed to get a measurement. I'm at about 14% now (using the 7-site test), which looks about right. I'm going to start a slow cut, and try to lose about .5-1 lb a week until I get to 8-9%bf.

Any opinions on this?

Although since yesterday I've already lost 3 lbs just from simply not being able to keep anything in my system. And I'm really only taking in carbs today because I'm flat whiped out. I'm home from work today. Hopefully I'll be feeling better by tonight. Oh well, at least I can watch the Yankees this afternoon :D

09-22-2003, 07:08 AM
Weight is down to 170 (NOT voluntarily) and I'm finally starting to feel better. I haven't been to the gym since Wednesday, and I don't plan on going until this Wednesday. I'm a bit upset about it, but no big deal. I'll pick right back up again no problem.

09-25-2003, 06:39 AM
Ah, the wonders of chalk. I love the stuff. Was able to do about 5 hack squats before regripping. Without it I couldn't do one (had to use straps). And did all my SLDLs without regripping. I love it!

Leg day last night. Not bad considering I was off for a week.

Squat: 6x250 6x250
Hacksquat: 7x240 6x240
Leg Curl: 8x155 6x155
SLDL: 8x250 6x250
Calve raise: 10x580 10x580 10x580 10x580

Abs: Hanging leg raise 2 sets 10

Squats are improving nicely, though I don't know if I'll hit my goal by the end of the year. Just gotta keep plugging at it.

09-26-2003, 11:19 AM
Nice numbers there Drew!! Keep it up.


09-26-2003, 12:12 PM
Thanks SquareHead!

Have to put off my arm work tonight, I have a hot date. No worries, I'll do them tomorrow morning.

I really need to focus on my shoulders more. My bench is severely lagging.

09-27-2003, 03:45 AM
Good luck with the journal looks like things are coming along nicely

09-29-2003, 08:06 AM
Thanks dale.

OK, so I'll confess, I missed my arm workout. I was just too busy this weekend (worked 20 hours, plus cleaned house). So I need to make up for it tonight. Time for some serious DLs.

09-30-2003, 06:25 AM
Chest Day:

Bench: 155x6 155x5,135x2 (drop set) My bench isn't improving at all. I'm very frustrated about this. My chest seems to be lagging everything else.

Incline DB: 7x65 6x65
Dips: 8, 8
Pullups: 8, 4, 1
DL: 8x285 6x300 :strong:
Rows: 8x155 6x155
Shrugs: 10x275
Lat pulldown: 6x150

As always, my DL is my strongest exercise. Makes me feel like a big man. lol

09-30-2003, 11:25 AM
Those are some sick deads man. Hey for your bench you should try the Russian Bench Routine man. It's a real hardcore bench routine and it's working for me. A hardcore routine will bring hardcore results. The link is down right now but here it is anyways www.fortifiediron.com/bench.html
It's 4 weeks long, and it's a Monday/Wednesday/Friday routine. It requires you to bench and incline each workout. It also asks for like squats etc, but I do my own thing and just do the bench/incline part.

If it doesn't come back up lemme know if you need the routine and are interested. It's HARDCORE, so hardcore that some people on gear can't even finish the sets.

09-30-2003, 11:26 AM
Pushing some big boy weight there drew good work!

09-30-2003, 11:37 AM
Thanks dedicated, I'll check it out when I can get the page to come up.

Thanks again SquareHead.

I'm really hoping for that 2XBW DL by the end of the year. I may be able to hit it as soon as next month though.

09-30-2003, 12:16 PM
Drew, maybe you should change your chest routine up a bit if your lagging behind, or just hit it even harder ;)

either way, your pushing big weights in some of your other exercises, dont' psyche yourself out about your bench...

remember its not the amount of weight, its the amount of correct form !

keep it up......

Saint Patrick
09-30-2003, 02:52 PM
nice rowing man, I wish I could row as much as I bench like that.

10-01-2003, 07:28 AM
Reinvented - I'm going to start the routine that Dedicated just posted on Monday. Hopefully I'll have some good results at the end of the month. And it's all about the form. :)

Saint Patrick - Thanks. I just wish I could bench twice as much as I row. lol

10-01-2003, 02:09 PM
Awesome drew, I am confident that you will break your RM on your bench. Hard work is what brings results I've always thought, and sadly this is why not everyone has it in them transform their bodies. You will prolly be sore the first few days and have to workout with the soreness. I was but now my body has adapted to the increased volume and frequency. Looking forward to seeing some workouts, keep kicking ass.

10-01-2003, 02:13 PM
Eh, I don't mind soreness. I was a distance runner for years. I can cope with anything :D

I'm most likely going to do the routine as-is (it's an excuse to squat 3 times a week) and maybe add some DLs (since I love them) and Pullups, because I have weak lats so I don't want to drop them.

I just need help with my form on the powerclean, but one of the trainers at my gym is a powerlifter, so he should be able to help me out there.

Thanks again dedicated.

10-01-2003, 02:18 PM
Hey drew, i am a distance runner as well.. or former one. Its been awhile since i have run real distances but i understand pain as well.

i am interested in seeing Dedicateds chest workout, do you have a link?

10-01-2003, 02:29 PM
Here is the link.

I just do the bench part then do like 35 sets of various lifts for the rest of the upper body. I was doing squats on the same day, but I moved legs to my offdays.

10-01-2003, 02:32 PM
So you're just replacing bench with bench and incline? No powercleans or squats?

Should I just do my regular routine but add that in to each day?

10-01-2003, 02:33 PM
Originally posted by Reinvented
Hey drew, i am a distance runner as well.. or former one. Its been awhile since i have run real distances but i understand pain as well.

i am interested in seeing Dedicateds chest workout, do you have a link?
Heh, just the thought of a 20 mile run makes me want to vomit these days. lol.

What are your PRs?

10-01-2003, 02:51 PM
Thanks for the link Dedicated, that looks tough :)

Drew, i have run a 2:49 marathon, that is my best. I don't run those distances anymore tho, my last run was a half marathon a few months back in 1:39, which wasn't bad

10-01-2003, 02:56 PM
Wow, that's amazing. Great times there.

I haven't run more than a 5-mile race. But I would like to run the NYC marathon next year. I plan to build up my miles over the course of the next year, do some 5Ks, 10Ks, and one or two 20Ks before I attempt it.

I want to be a beefy distance runner. Maybe someday I can win the Clydesdale division :D

10-01-2003, 03:00 PM
If you want that's really your call. Lots of people on fortifiediron.com just did the bench part and nothing else at all. One guy I saw replaced the powercleans with deads.

I just dropped all my chestwork and replaced it with the Russian Bench Routine, and kept everything else I do the same. I made sure to not do any extra chest work besides the routine. Like no declines, no flys etc. The only chest work I do is from that routine, no extra stuff. Well I do closegrips but thats mainly a tricep thing anyways.

Tommorow will be my hardest bench ever. I gotta do 3 sets of bench at 8 reps for 160lbs and 3 sets of inclines at 8 reps for 145lbs. I've never lifted that scary. This is prolly why lots of people ONLY did the bench part, it's really demanding. I've been putting lots of effort into sleeping really well and eating well so I can make these lifts. It's hard. If you do your own thing afterwards I'd start with the benching so you can give it your 100%. Just make sure you are psyched up so you can hit all the reps. Soooo many people cannot make the reps, you gotta give it your all.

In fact in every journal I read on fortifiediron, nobody was able to make all the reps, but in the end their bench went up. Most people commented that, "after the first 2 weeks it's easier". So if you can make all the reps, your bench has to go up I'd think hehe.:D

10-01-2003, 03:03 PM
OK, thanks. I will start on Monday and just replace my normal chest work (Bench, Incline DB press, Dips) with this and do it for October.

Now I'm outtie like a Cabbage Patch. Legs tonight. :D

10-01-2003, 03:10 PM
Drew, alot of good small runners have buffed builds so keep at it, marathon training is just like smashing your head against the wall... eventually you make a breakthrough

10-02-2003, 06:28 AM
Thanks reinvented. I've always wanted to run a marathon. Hopefully I can realize that goal AND continue my lifting goals.

OK, last night was a great leg night. Here we go:

Squat: 8x250 6x255
Hacksquat: 7x240 8x240 (used straps on the 2nd set, as I dropped the bar on my first set, and didn't want to do it again.)
Leg Curl: 8x155 7x155
SLDL: 8x255 8x255
Calve raise: 10x580 10x580 10x580 10x580

Abs: Hanging leg raise 10, 12

Smacked the back of my leg when I dropped the bar on hacksquats. Just a little sore today, so no big worry. But man that was a loud crash. :D

10-02-2003, 06:38 AM
Great leg session man, that is good work on all moves -:)

10-02-2003, 07:01 AM
Thanks CoCoa. Leg days are like Christmas every week :)

10-02-2003, 09:00 AM
nicely done Drew, today is my legs day, my numbers will be paltry compared to yours

I find those hack squats awkward to do.

i bet you look like a little tank :thumbup:

10-02-2003, 09:09 AM
Thanks. Just remember, it's all relative. No matter what you lift compared to me or I compared to some of the behemoths around here lol.

Hack squats are tricky, just have to try and keep your shoulders back.

And I look more like a little diesel. :D

10-02-2003, 01:35 PM
Originally posted by drew
Thanks. Just remember, it's all relative. No matter what you lift compared to me or I compared to some of the behemoths around here lol.

Hack squats are tricky, just have to try and keep your shoulders back.

And I look more like a little diesel. :D

hahah my bad, your right of course....

Little diesel.

i will try to keep my shoulders back on the hacks

10-12-2003, 05:04 PM

My plan is to gain 15 pounds by Christmas day. Going to start taking in about 3200-3500 cals a day. Concentrating on keeping it as clean as possible. Plus adding Creatine to the mix. I'm going to switch to a morning workout schedule so I will be less likely to skip workouts because of other commitments. Also, will be concentrating on working the chest, and doing chest 3 days a week instead of 1. I'll be posting all of my workouts, as well as my diet and weekly weigh-ins (probably on Saturdays).

I'm going to stick with WBB1 for this bulk, with the added chest days, plus 4-5 days of HIIT.

Also, I'll take some measurements and post them here in a day or so, and will not measure again until the end of the year.

Lifting goals are the same as before, though I think I'll greatly surpass my initial DL goal of 350.

Ah, and one extra reason for this bulk. I LOVE eating, and it's that time of year. This Little Diesel WILL be eating halloween candy, pie and lots of Turkey and stuffing this year. YEAH!

So, here we go. I gotta go eat something...

10-12-2003, 05:24 PM
Eh, here are the measurements:

Weight:175lbs BF:14%
Left Wrist:7"
Right Wrist:7"
Left Forearm:13"
Right Forearm:13"
Left Bicep:15"
Right Bicep:15.25"
Left Thigh:24.75"
Right Thigh:25"
Left Calf:17"
Right Calf:17"

10-13-2003, 06:56 AM
nice plan before the holidays bro...stats are good too - ;)

10-13-2003, 06:39 PM
Thanks CoCoa :)

I've added my fitday profile to my signature, so I don't have to post my diet every day.

Here's the workout for today (again, concentrating on chest, so I'll be doing less weight and more sets):

DAY 1 (of bulk):
Bench: 8x135 8x135 8x135
Incline Bench: 8x105 7x95 6x95
Dips: 6 5
Pullups: 6 4
Deadlift: 8x285 6x305
Row: 8x155 8x155
Shrug: 10x285

Now I'm going to watch the Yankees WIN!

10-13-2003, 08:15 PM
Good to see you back in action man.

10-13-2003, 11:49 PM
good stuff drew, wondered what happened to you bro....

too bad your yanks lost to the sox....but i did like clemens on saturday :)

10-16-2003, 05:18 PM
Thanks fellas. I'm under surveillance at work now, so can't post as much. It sucks hard.

Dedicated - that bench routine is killer.

Reinvented - HUGE game tonight. Who do you like?

Workout for yesterday:
Bench: 8x135 8x135 8x135
Incline Bench: 8x95 8x95 8x95
BP/INC Supersets: 12x90/60 12x90/60 12x90/60

Squat: 8x255 6x260
Hack Squat: 8x245 8x245
Leg Curl: 8x155 6x160

Skipped my SLDLs and Calves. My back was really screaming and I would rather skip them then get hurt.

Chest is soooore. Feeling great though.

10-18-2003, 01:22 PM
End of week 1: Weight:177 lbs

Bench: 8x140 8x140 8x140
Inc Bench: 8x100 8x100 6x100
OH DB Press: 8x20
Arnold Press: 8x20 8x25
Lat Raise: 8x25 8x30
Tri pushdowns: 8x80 8x85
BB Curl: 8x70 6x70
Preacher curls: 7x50 7x50
Hammer Curl: 10x25

Deadlift holds: (Performed with overhand grip, no assistance)
290 @ 10secs
310 @ 10secs
330 @ 6secs

Very sub-par workout today. I've been under the weather for a few weeks, and went out carousing a bit too much last night (came home around 4, slept 3 hours. Bad). Not much of an excuse, I know.

10-18-2003, 02:51 PM
you and your damm yankees........

i c your sick still a bit like me......

anyways, good to be lifting regardless...

what do you mean udner surveillance? they caught you surfing at the site here ;)

10-18-2003, 03:52 PM
Aaron Boone would be very disapointed in you. Apologize. lol

Yeah, still sick. Work through it is all. I hate when the weather changes. Always get sick.

Basically, they're monitoring all internet usage. I have friends in low places (IT dept.) who watch my back. When they tell me to get off, I do.

10-18-2003, 04:03 PM
Damn drew your still sick man!!! Good lord! Youve got to get healthy! So when are you gonna get some pics in here?

10-18-2003, 05:20 PM
Hope you get better soon man!

10-18-2003, 11:58 PM
Originally posted by drew
Apologize. lol

Yeah, still sick. Work through it is all. I hate when the weather changes. Always get sick.

Basically, they're monitoring all internet usage. I have friends in low places (IT dept.) who watch my back. When they tell me to get off, I do.

I will never apologize...Red Sox 4 Life !!!!!!

I get sick when the weather changes too....its odd really, i can set my calender to it virtually every year.

Yeah, my buddies in the IT department of the Co. i work for do the same thing....but sometimes i just don't listentuttut

anyways, chin up......LITERALLY...

and hey, post your diet...lets see what your chowing down on!!

10-19-2003, 07:31 AM
Squarehead - I've always gotten sick very easily. Most of the time I just bull through it. And if I ever get myself a good camera I'll take some pics.

Thanks Dedicated!

Re - That's gonna be a Loooooong life man. heh (j/k) Diet is all in the fitday in my sig. I haven't filled it out in a couple days. It's been a very dirty bulk the last few days. lol. Wendy's and McDonalds and too much booze this weekend.

10-20-2003, 10:25 AM
OK, so I woke up this morning and had wanted to hit the gym early. After hitting the snooze button a few times, this little voice inside my head said "what makes a man?" and then I was all pumped. Had a very good workout.

Bench: 6x135 6x135 6x135 6x135
Incline Bench: 6x95 6x95 6x95 6x95
Pullups: 7 3
Deadlift: 8x305 6x310
Rows: 8x135 8x135
Shrugs: 10x315

10-20-2003, 10:34 AM
Originally posted by drew
OK, so I woke up this morning and had wanted to hit the gym early. After hitting the snooze button a few times, this little voice inside my head said "what makes a man?" and then I was all pumped. Had a very good workout.

Good man Drew! Werent you military Drew. We should have no trouble jumping out of bed w/o hitting snooze, and as always nice DL's.

10-20-2003, 10:53 AM
Nope, never made the military. Wanted to, just never did it.

10-20-2003, 03:10 PM
Originally posted by drew
Nope, never made the military. Wanted to, just never did it.
Same heh.

Nice session btw.

10-21-2003, 07:55 PM

10-22-2003, 08:19 AM
w00t! More Spam. :drooling: :burger:

10-22-2003, 06:45 PM
Well, the gods had a good chuckle at my expense today. First, my first set of squats and I clip the pins on the safety rack on the way up on my 3rd rep. Yes, thank you. I realize I was leaning forward too much. You didn't have to push me, squat god.

So no problem, I restart, do that set fine, no problem right? Sure. I go through the routine, get to my SLDLs. 1st set I say, nah I'll try without chalk, no problem. About the 6th rep I feel a pull on my left ring finger. Finish the set then look at my hand to see most of the skin that was once a callous and a good part of my palm and finger has been torn off. Ouch a little bit. But I'm not one to be put off by mere flesh wounds. I patch some band-aids on it to keep from bleeding all over the bar, put the straps on and go to set #2. In your face Deadlift god.

Of course, I had the last laugh as I poured hydrogen peroxide over my chewed apart hand and chuckled whilst it fizzled and burned. Screw you lifting gods. I will not be beaten. I'll just wear gloves for a while. :p

So anyway, down to bidness.

Bench: 6x140 6x140 6x140 6x140
Incline Bench: 6x100 6x100 6x100 6x100

Squat: 8x260 6x265 (holy shnikeys this was tough)
Hack Squat: 8x250 8x260
Leg Curl: 8x160 5x160->3x150
SLDL: 8x260 8x260
Calves: 10x580 10x580 10x580 10x580

Despite it all, I had a great workout. One of the gurus mentioned to me (since I said I was leaning forward on squats) that he noticed I wasn't keeping my head up. So I worked on my squat form for another 10 minutes afterward. He was right. I haven't done that before, need to make sure it never happens again.

10-22-2003, 07:50 PM
Originally posted by drew
But I'm not one to be put off by mere flesh wounds. I patch some band-aids on it to keep from bleeding all over the bar, put the straps on and go to set #2. In your face Deadlift god.

LOL right on. I have calluses also from deadlifts sucks hehe.

Hey that benching is pretty heavy in comparison to your 1RM. How did it feel? According to the exrx calculator 140lbs X 6 is an RM of 164lbs, basically your 1RM, so if you felt you could have gotten say 8reps on any of those your RM would be 175lbs, a 10lb improvement:)

Anyways just curious, cause I know it felt really freaking heavy for me when I was benching 85% of my 1RM. I was hurting for like 2 days after that lol.

10-23-2003, 07:20 AM
Yeah, I felt like I could rep a few more on the first 2 sets. I'm noticing a difference in my chest already. Really liking this, I was having such a hard time before but I think I'll bust right through this plateau.

10-25-2003, 12:27 PM
Weight: 182 (Whoa) I think it's time to bump my cals down a bit. Maybe to 3200. I don't want to gain too fast. That's 5 lbs in a week.

Anyway, pretty good workout today.

Bench: 6x150 6x150 6x150 6x150
Incline BP: 6x110 6x110 6x110 6x110
Arnold Press: 8x25 8x25
Lat Raise: 8x30 8x30
Tricep Pushdown: 8x85 8x90
BB curl: 6x70
Inc DB Curl: 6x30
Preacher DB curl: 6x25

And just for fun:
Speed Squats 20x135

Arm days continue to bore me to tears. I think I'll keep doing the 1 set of squats or maybe some leg press to break it up and make it more enjoyable.

10-25-2003, 02:02 PM
Hey, new to your journal so.. :spam: :) anyway, how many weeks have you been bulking? in my experience personally, and from what ive read it is very possible to gain 5 lbs in the first week, then it will steady off to 0.5-1lb/week, i say if that was your first bulk week then keep the cals the same.. nice workouts btw man.. wicked deads :)

10-26-2003, 01:28 PM
Hey defcon, thanks for dropping in. :)

I just started bulking, just finishing week 2. This is my first real bulk, so any advice would be helpful. I'll keep the cals the same for a while and see what happens. I had initially wanted to bulk to the end of the year and aim for 195, but now I'm thinking I'll go right through the winter and shoot for 200-205.

I love doing Deads. I should be able to hit my 350 goal very soon. I may even shoot for it tomorrow if I feel up to it.

Scott S
10-26-2003, 10:01 PM
Bulking is so much fun. You can really gain a lot of water and glycogen weight in the beginning, so it shouldn't be too big of a deal. Now if you continued to gain 5 lbs a week, that wouldn't be good. ;)

10-28-2003, 06:16 AM
No, 5 lbs a week would be a bit much. Unless I could find a way to make it all lean mass. lol.

OK, so BIG news. I passed my Deadlift goal last night by pulling 355 for 1 rep. I tried for 365 after that but couldn't get the ass down. Still, I'm thrilled!

Bench: 5x130 4x135 3x140 2x150 1x160
Incline Bench: 5x90 4x95 3x100 2x110 1x120
Dips: 8 6
Pullups: 6 3
Deadlifts: 8x315 1x355
Rows: 8x140 8x140
Shrugs: 10x325

10-28-2003, 07:31 AM
Nice chest and back session D...good luck with bulking up these next few weeks - :)

10-28-2003, 09:16 AM
Thanks CoCoa. I love this whole concept of eating. lol.

10-28-2003, 11:01 AM
Drew, congrats on the deads. You seem to have made some great progress since the start of your journal, keep it up!

10-28-2003, 11:58 AM
Thanks cp. Seems like just yesterday I was getting excited about a 200lb Deadlift. lol. On my way to 400!

10-30-2003, 06:16 PM
Talked myself through an outstanding leg day today. I'm very pleased. The extra squat work payed off as my form was very much corrected and I managed to pack on a few more pounds to my lift. Wahoo for me.

Bench: 5x135 4x140 3x150 2x160 1x170
Incline Bench: 5x95 4x100 3x110 2x120 1x130

Squat: 8x265 7x275 (getting ready to try for a 1RM very soon)
Hack Squat: 8x275 6x285
Leg Curl: 7x160 4x160->4x150
SLDL: 8x275 6x285
Calves: 10x580 10x580 10x580 10x580

The squats are really getting up there. My only problem has been that, without a squat, it's kinda hard to get into a good position in the rack, so I have to shuffle my feet around a bit sometimes. Eh, no big deal.

Happy Early Halloweeeeen!

Saint Patrick
10-31-2003, 12:58 AM
Hey drew what kind of calf raisin' you doing there?

10-31-2003, 06:23 AM
Just standing calve raises on a calve lever machine (with the shoulder pads). I'm thinking about going to the smith and doing them off a platform since I'm all out of plates on the machine :D

10-31-2003, 07:51 AM
so there are not enough plates for you, damn bro - ;) ...that is nice work-keep it up!

10-31-2003, 08:26 AM
Thanks Co! When I finish leg days my calves always look like they're gonna explode.

11-01-2003, 01:22 PM
So I had a pretty good arm workout today after last night's Haloweeeen festivities. Had a great time, met lots of chicas. But didn't skimp on the workout today.

Weight: Holding at 182, figure my body is just getting adjusted, so I should see some more gain next week.

Bench: 5x140 4x150 3x160 2x170 1x185 :strong:
Incline BP: 5x100 4x110 3x120 2x130 1x140
Arnold Press: 8x25 8x30
Lat Raise: 8x30 8x35
DB French Press: 8x25's 8x25's
Tricep Pushdown: 8x90 8x95
BB curl: 8x70 5x70
Hammer Curl: 10x25'x

Speed Squats 20x135

Now here's a pic from last night. One of many. Ain't she lovely?

11-01-2003, 05:39 PM
Nice job with the chicas hehe.
Real nice workout too nice new RM:)

11-02-2003, 12:28 AM
Thanks D. Feels like I'm not going to be too far off that 200 RM goal.

11-02-2003, 06:48 AM
...nice work bro, including the ladies and festives - ;)

11-03-2003, 07:20 PM
Thanks CoCoa, I had a great time. :D

Had a fantastic workout today. Achieved my bench goal for the year, so I'm pretty stoked.

Bench: 5x135 4x140 3x150 2x160 1x170 1x200!
Incline Bench: 5x95 4x100 3x110 2x120 1x130
Dips: 8 8
Pullups: 5 4 3 3
Deadlifts: 8x325 5x330 (SOOOO close to 6 on this set. I just couldn't pull the shoulders back)
DB Rows: 8x60's 8x60's
Shrugs: 10x330

11-03-2003, 07:33 PM
Nice 200lbs SWEET!! That is a huge improvement. Looks like the increased frequency really blew up your strength.
Nice work on the deads too, man I wish I could deadlift that much lol.

11-03-2003, 07:56 PM
Yeah, I was so happy about that. It was all me too, my spot didn't even touch the bar after the liftout. I told him right before "If I can't get it, no big deal, I just don't want to crap my way through it" lol

I'm eyeing up a 405 dead in my not-too-distant future. I want that bar arcing all the way to the ground. :D

Are you doing standard or sumo deads?

11-03-2003, 08:00 PM
Standard. Maybe I should try them sumo hmm. Do sumo work the hamstrings? I'm not that tall at 5"7 and 3/4 inches so not sure which would benefit me more. My wrist is kind of hurt right now but hopefully I can start deadlifting hard again soon. I deadlifted today but after rep #6 I was done cause my wrist, power was definitely there though.

11-03-2003, 08:14 PM
I do mine standard. From what I read, sumos might be easier, but I feel much more comfortable with the way I do them now.

11-05-2003, 05:08 PM
Congrats on hitting your bench goal man!! Keep up the hard work!

11-06-2003, 07:14 AM
Thanks Bizatch! More great news, Hit my squat goal last night!

Very abbreviated workout, had a lot going so only about 25 minutes to put toward gym time. I made the most of it.

Squat: 8x285 2x330!!!
Leg Ext: 8x150 8x150
Leg Curl: 8x160 6x160

Was only going for a 1RM on the squat, but the first one came so easily, I went for a second. :strong:

11-06-2003, 08:31 AM
Nice work, that is the shortest and sweetest leg session I have ever seen man - :thumbup:

11-06-2003, 07:39 PM
Nice job man, you're making incredible progress!

11-06-2003, 08:19 PM
Nice man real nice, ur progress is outstanding. keep it up bro.

11-07-2003, 11:07 AM
Thanks fellas. I just hope I can keep progressing. Now that my chest is coming along, I'm going to start putting more focus on my lats.

Last night after work I challenged one of the kids to a pushup contest. He always beats me wrestling (I'm too slow) and arm wrestling (I just can't do it). So I figured I'd take him on the pushups. Ripped off 54 to his 50 in just under a minute. Go me :D

11-07-2003, 05:35 PM
hey drew, just wanted to say congrats on your bench and especially your squat! that is ACES bro'

so you plan on taking some time off now to re-focus or just keep going?

oha nd NICE job on the pushups! :D :D

11-07-2003, 05:36 PM
Awesome man, simply awesome.

11-07-2003, 08:18 PM
Kenn - Thanks, I'm really happy about the squat especially. No need to take time off now, I'm just shifting focus to the lats for a while. I'll probably need a week off sometime soon, but I'm not planning one, just going to listen to the body.

Dedicated - Thanks bro. You've really been helping me out a lot here.

OK, Arm day! Added Pullups and DB pullovers today as part of my workout in order to hit the lats and serratus twice a week.

Pullups: 5, 4, 3, 3, 3, 2 (20 Total)
DB Pullovers: 8x10's 8x10's (Starting very light, as I've never even attempted these.

Arnold Press: 8x30 8x35
Lat Raise: 8x35 8x35
Close Grip Bench: 8x115 8x120
DB French Press: 8x25's 6x25's
BB Curl: 8x60 6x60 (I've been lagging big time on my curls, so decided to drop it back and work back up.
Hammer Curl: (Drop Set) 5x25 4x20 4x15 4x10

Squat: 20x145

I'm just going to slot in those 20-rep squats for every arm day. It really makes for a nice ending to the workout, and it's helping tremendously with my balance and form on heavy squats.

11-10-2003, 07:27 PM
WOO! What a great workout. Big increases on everything today.

Oh, since I forgot to post my weight on Saturday, here it is: 185. Bulking nicely. I should hit the 190 by Christmas with no problems. I've also decided to bulk up to 205 rather than 190. Shooting for the end of February. Also going to start taking glutamine. Any experience with this?

OK, the workout:

Bench: 8x165 7x170 (I think I've finally broken that 155 plateau)
Incline DB press 8x55 8x60 (Was doing 65's but I haven't done them in about a month, so I backed it off)
Dips: 8, 8, 7 (Time to add some weight)
Pullups: 4, 4, 3, 3, 2
Deadlifts: 8x330 6x335
DB rows: 8x65 8x70
Shrugs: 10x350
DB pullovers: 10x15's

And I was actually considering taking a day off. PFFT!

11-12-2003, 06:03 PM
I'm absolutely whipped today. I had a business trip yesterday and was on the road most of the day. Drove abour 550 miles. My back is hurting today and the workout shows that. I did make a modest gain on squats, though I found it very hard to get the reps. Next week I plan to take off since it's been almost 2 months since I've taken a break and I think this is primo time to do so before I hurt my back.

Squats: 8x285 6x290
Hack Squats: 8x285 8x290
Leg Curls: 8x155 6x160
SLDL: 6x285 (back was screaming after the first set. I elected to not risk an injury.)
Calves: I tried to do these using the Smith. Mistake. I think next week I'll try the leg press instead. As I've said in the past, the calve machine is all out of plates for me. 10x495 10x545 5x545 5x495

Saint Patrick
11-12-2003, 10:52 PM
nice deadlifting drew

11-13-2003, 08:00 AM
You have drive man, most folks cannot handle a gruesome schedule and do all that work!

...Have an enjoyable time off, you clearly deserve a break dude.

11-13-2003, 10:37 AM
Thanks Saint Patrick. Mondays were made for Deadlifting.

Cocoa, thanks. I fought with myself all day yesterday but finally just got under the damn bar. I'm not going to get bigger by thinking about it.

I proceeded to go out dancing last night. Then back to this girl's place for... um... "cardio". I thought I was tired yesterday, I can barely walk today. lol

11-13-2003, 02:34 PM

11-13-2003, 04:30 PM
That I am. I'm a motherf***in' P-I-M-P. lol

11-17-2003, 07:03 AM
Went to Chicago for the weekend, so didn't have a chance to post Friday's workout. Here we go:

Pullups: 6, 4, 3, 3, 2, 2 (20 Total)
DB Pullovers: 8x15's 8x15's

Arnold Press: 8x30 8x40
Lat Raise: 8x35 8x35
Close Grip Bench: 8x120 6x125
DB French Press: 8x25's 8x25's
BB Curl: 8x60 7x60
Hammer Curl: 6x25

Squat: 20x145 (Attempted a wider stance with the squats. Not sure how I feel about it just yet)

So I'm taking a break this week. I may go to the gym anyway just to do some pullups and other small exercises, but no deadlifts or squats this week. I definitely need some recovery time.

11-17-2003, 07:31 AM
...I don't know what they heard about you, but U is the man for sho! - :D

11-17-2003, 05:55 PM
Tanx CoCoa :D You got pimp potential, you might could be one.

OK, so this is my "week off" but I really can't stand to spend time away from the gym, so I had to do SOMETHING. So here's my day off workout. lol

Pullups: 5,4,3,2,1, 3 negatives
Chest press (machine): 10x100 8x150 5x200 3x225 1x255 (It only goes up to 255 :D)
45 deg Leg Press: (Not including machine weight) 10x90 10x270 5x450 5x630 3x810 2x1000

That's all. :D

11-17-2003, 05:59 PM
your progress is awsome man keep it up!

11-17-2003, 06:04 PM
Thanks man. In the back of my mind I'm thinking I eventually have to slow down. But I'm going to push through and bust my ass as much as possible. Very long term I'd like to be squatting 500+ at or below 200lbs.

11-17-2003, 06:14 PM
330 to 500 is very long term hahah

11-19-2003, 06:06 PM
Yeah, veeeery long term. lol

Well, I found myself at the gym again today. I just hate taking time off. Plus I had to stop in to talk to my favorite front counter girl.

Pullups: 7, 4, 3, 1
Dips: 10, 10, 10
Pulldowns: 10x75 10x150 5x175 1x200
Chest Press: 10x150 5x175 5x200

11-20-2003, 07:55 AM
...that is right bro, get on in there and get the workout on and also get the pimp game on - ;)

11-20-2003, 01:42 PM
Always bringin the pimp game. You know. :hump:

11-22-2003, 12:10 PM
Ready to get back at it!

I'm just aching to get my hands on that bar again. Can't wait to deadlift on Monday. It's been WAY too long (ok, it's been two weeks.)

Monday begins the big push toward 200 and beyond. I'm definitely notincing big changes in my body, and I love it. Even at 15%bf I can see my abs busting to get out. Veins on my forearms are starting to creep out too. Starting to look nice.

I never thought I could ever look so good. I owe it all to WBB.

11-26-2003, 06:19 AM
OK, so MONDAY'S workout (haven't had a chance to post in a while)

Bench: 8x165 6x170
Incline DB: 8x60 8x65
Dips: 8, 8
Pullups: 7, 3, 3
Deads: 8x330 5x340 (the ass popped up when I put the bar down on 5, otherwise I could have pulled 6. But I'd take a missed rep over a hernia any day)
DB Rows: 8x70 8x75
Shrugs: 10x375 10x315 10x225

Also went to a seminar with Mike Katz. A lot of helpful info there. Dude is a friggin BEAR. Very helpful, very friendly.

Legs tonight! Turkey and pie tomorrow!

11-26-2003, 09:33 AM
Don't take this the wrong way, just making an observation:

I'm find the difference between your lowerbody and upperbody strength very interesting. Your lower body strength is really good for your bodyweight. Squats and deadlifts are cranking. Any ideas as to why your upper body is weaker?

Keep up the good work. I'm sure your upper body will catch up. As always, very impressive squatting and deadlifting.

11-26-2003, 09:46 AM
Originally posted by drew
I never thought I could ever look so good. I owe it all to WBB.

you said it bro!

thats some sick weight for shrugs too!

please tell me you use wrist support thingers or something?!
sheesh! I can't even hold a pair of 85lb db's long enough to do 2 sets of 10!

11-26-2003, 10:58 AM
YOur deads are coming along very nicely:D

I agree with houdini, your lower body strength is amazing, I wish you could throw some of that my way.

11-26-2003, 12:58 PM
Max, Hahn - Yeah, my upper body has always lacked. The chest and lats have suffered mainly because of my bad shoulders, which I've been working on for a while. And I'm trying a few different things to bring that upper body strength back up. I'm hoping that with conitinued increases in my deadlifts and squats, I'll be able to bust through on chest, back and arms.

I'm contemplating a new routine where I would work everything twice a week focusing especially on lats and chest with the expectation that arms and shoulders will follow.

Geoff - Of course I use straps when I do shrugs. I'm happy I can do my DLs without them, that's good enough. :D

Thanks for stopping in guys. :)

11-26-2003, 04:34 PM
nice DL session drew, so what does bad shoulders mean? do you have an injury your working around?

11-26-2003, 09:59 PM
Bad shoulders means I have a bad rotator cuff in my right shoulder. Not a specific injury, just deteriorated over time. So I'm tryin gto work around it, and through it. I've been doing extra shoulder strengthening to get it back.

Squat: 8x285 6x295
Hack Squat: 8x290 8x300
Leg Curl: 8x155 7x160
SLDL: 8x280 7x290
Calve Raise: 10x580 10x580

Great legs session today. I was concerned about my SLDLs though, so I asked one of the trainers to look at my form. He said my form is really good, but I'm using too much weight and using my back more than my hammys. So next week I'll drop down to 135 and concentrate more on hitting the hamms.

11-27-2003, 05:41 AM
Nice leg work...I think 135 is a little too low to go on the sldl's. Good luck with the shoulders bro.

11-28-2003, 11:21 AM
Thanks CoCoa. I'm only thinking 135 because I want to make sure I do it with strict form. I expect to move up quickly from there.

11-28-2003, 11:26 AM
Great lookin workouts drew. I agree...there is definately something to be said for good form.

11-28-2003, 12:00 PM
Thanks Pruneman.

I've been considering dropping the SLDL from my workout when I go to more volume, but if I can nail the form better, I may just keep it.

11-28-2003, 07:00 PM
Weight: 189 WOO!

Pullups: 5, 4, 4, 2
DB Pullovers: 8x20 8x20
Arnold Press: 8x35 8x40
Lateral Raise: 8x35 8x30 (lower weight to get a better squeeze on the top.)
CG Bench: 8x125 8x135
DB French: 8x25 7x30
Pushdown: 8x100 6x100
BB Curl: 8x60 7x60
Hammer Curl: 10x20
Squats: 20x155

11-28-2003, 07:48 PM
Good looking session drew. Grats on the weight!

IMO you should keep the sldls...they're a solid mass builder :D

11-29-2003, 07:39 AM
Yeah, I'll probably end up keeping them. Especially since it's the one thing I don't want to do after squats and hacks.

12-01-2003, 07:53 PM
WOW! What a workout today. If not for my screaming right arm, I'd feel great right now. More on that later.

Yesterday went to the Giants game for free, thanks to my brother. Great time was had, drank half a bottle of bourbon. Basil Hayden's to be exact. That's some smooth damn bourbon.

On with the show:

Bench: 8x170 6x175 (FINALLY making some upward progress)
Incline DB: 8x65 6x70
Dips: 8 8x20 6x20
Pullups: 3, 3, 3 (Just wasn't feeling the pullups today)
Deadlift: 6x340 6x350! Completely psyched myself out of the 340. Lucky I got to 6. I said screw it, bumped to 350 and went to it. Had to talk my way through the last 2 reps, but I locked out and got myself a new PR.
DB Rows: 8x80 8x85
Shrugs: 10x405 (roar!)

OK, now the arm. So last week I was doing my incline db press. Had 65's and on the 3rd rep, my right arm rotated behind me. Luckily I had the presence of mind to drop the weight. (For the record, I redid the full set). Now, it's been a bit sore on my upper arm, right along the outside (kind of where the bicep and tricep meet). After today's workout, it just feels like it's going to fall off. It's not so much pain, just a dull soreness that starts there and radiates up to my shoulder. Hopefully it's nothing more than a strain. If it's still there next week, I'll think of taking some time off. But I just came off a week off, and really don't want to go back off again.

Anyway, that's my drama.

12-03-2003, 03:20 PM
...bet the arm thing ain't nothing, so don't even worry about it - just yet - ;)

You is one lucky s-o-b, going to the Giants game for free mang -:D

Props on the deads pr - the session was a good one bro!

12-03-2003, 06:39 PM
Thanks CoCoa, you's tha man.

Nah, I think the arm thing was just a slight pull, nothing serious. It gets a little sore after working a while, but then goes away. No pain though. I did, however pull my abs today doing incline situps. Woof is all I have to say.


Squat: 8x300 6x305
Hacks: 8x305 8x315
Leg Curl: 8x160 6x160
SLDL: 8x135 8x135 (Again, trying to get better form here. I should move up fast)
Calve Raise: 10x580 10x580 10x585 9x585

Balance Ball Crunch: 3x10 with 20lb med. ball
Incline situps: 5 (this is when I pulled the abs. Felt like getting punched in the stomach from the inside)

12-04-2003, 07:47 AM
Bro, you are rollin on dubs...look at that leg work! - :thumbup:

12-04-2003, 08:20 AM
you have made some great gains since the start of this journal. 189 at 5' 6", you must be a solid dude.

12-05-2003, 01:53 PM
Thanks Cocoa. Love those squats :D

Thanks hafner. I'm getting there. A little on the chubby side, but going to cut in the spring so I can look hot for tha honnies in the summa time.

12-06-2003, 12:17 AM
Looking good bro.

12-06-2003, 11:26 PM
Thanks D.

No arm workout this week. We're getting hammered with snow and my gym has been closed since yesterday afternoon. It's just as well, the snow and cold is really making my shoulder ache. I doubt I could do much with it.

12-09-2003, 06:44 AM

Bench: 8x175 5x180
Incline DB: 8x65's 8x70's
Dip: 8, 8x+25, 6x+25
Pullup: 5, 3, 2
DL: 6x350 6x355
DB Row: 8x90 6x90
Shrug: 10x425

Shoulders are aching, back feels good though.

12-09-2003, 11:19 AM
wow great shurgs, nice workout!

12-09-2003, 12:57 PM
Thanks. I think I've finally found the ceiling on my shrugs. This is the first time they were actually hard for me to do. Which is nice because I should see a lot more progress on my traps.

12-10-2003, 12:18 PM
Ya traps tend to blow up when you work them hard I find. My traps developed well from construction work over the years. I have a hard time with shrugs because I have to deadlift the weight up so I do overhead shrugs sometimes also.

12-11-2003, 10:44 AM
Can't wait for the traps to blow up :D

OK, so last night I had all of 15 minutes to work out, so I did an abbreviated leg day. Translation: I did a Max squat and then left. Here it is:

2x350 (New PR)

The first one went up so perfectly that I went for a second. Had some trouble getting through my sticking point (moving through parallel) but still nailed the rep. Then went out to the company Christmas party and celebrated all night. lol

12-13-2003, 01:00 PM
This week was killer. Worked 3 16 hour days. I couldn't get to the gym last night and I think I would have just hindered my progress by working out on such bad rest. I'll get back to it fresh Monday with my bench and Deads. Starting to make some great progress on my chest especially.

In other news, I got a date with a really cute/hot nice girl that I've had my eye on for a while. So I'm kinda psyched for that. WOO!

12-13-2003, 02:04 PM
Goodluck with the hottie:)

12-13-2003, 05:01 PM
...you go pimp - :D Congrats on the squats pr bro - you have worked hard for it!

12-14-2003, 09:13 AM
Thanks fellas :hump:

12-15-2003, 07:18 AM
Had to cram in a workout this morning, as I'm working all night tonight. A bit abbreviated.

Bench: 6x180 4x185
Incline DB: 8x70's 6x75's
Dip: 8xBW 8xBW
Deadlift: 6x360

Also attempted 365 on DLs but missed the first rep and ran out of time. Next week should be a good one though.

12-16-2003, 01:08 AM
thought i'd visit your journal, heh. you have some amazing lifts! Good luck with the 365lb DL next week!

12-16-2003, 10:51 AM
Thanks Don, and welcome to my journal.

12-16-2003, 12:38 PM
woohoo drew's found a hottie. hope the date goes well.

...oh yeah...your lifts are really looking good dude. Congrats on the PR. 365 will be no prob next week :D

12-16-2003, 12:49 PM
Yup, big date is tonight. I feel wierd. I never get nervous about girls, but this one has it over me for some reason.

And thanks. I hope to be up to 8 plates in no time :)

Scott S
12-16-2003, 07:20 PM
w00t! Good luck drew! :thumbup:

12-18-2003, 08:13 AM
Thanks Scott. But it didn't come off, she came down wih the flu. Damn.

Oh well, leg day yesterday. As I always say, a good leg day ends with you walking out of the gym crying, but a GREAT leg day ends with you crawling out.

Squat: 8x305 5x315
Hack Squat: 8x315 6x325
Leg Curl: 8x160 6x160
SLDL: 8x185

12-18-2003, 10:39 PM
lol u better stay faar away from her... dont wanna get sick now!

Those some good numbers there drew.. hopefully i can get to those figures sometime.

How long have you been training for?

12-23-2003, 09:10 AM
Never had the flu, not about to start. She's feelign a bit better, so hopefully I can cash in that rain check. lol

Thanks Don, I've been training seriously for about 7 months now.

Here's chest/back day

Had a rough chest day. I haven't worked my bis/tris in a few weeks, so I'm sure that has plenty to do with it.

Bench: 8x180 5x185 Pinned myself on the 6th rep. I guess I could say it was more like 5 1/2, but I'll stick with 5.
Incline DB: 5x70 5x65 Don't know what happened here
Dip: 8 8
Pullup: 5xBW 8x85%BW
Deadlift: 6x315 6x365 Attempted a 1RM of 425 and made it to my knees before failure.
DB Row: 8x90 6x90
Shrug: 10x425

12-26-2003, 06:25 PM
OK, so I've really been abusing my body this week. Went out partying Tuesday, Wednesday and Thursday night. Too much tequila, too much weed, too many women... well, no not the last one.

So anyway, I'll be getting back to work on Monday. And my cutting diet will be starting the following Monday. I'm kinda glad, I've been having trouble wanting to eat lately. And I'm really looking forward to showing off all this new muscle that's hiding under my jelly roll. lol

Saint Patrick
12-26-2003, 06:41 PM
OK, so I've really been abusing my body this week. Went out partying Tuesday, Wednesday and Thursday night. Too much tequila, too much weed, too many women... well, no not the last one.

That sounds just like my week, but without the women. I went gambling instead. At least with gambling there's a CHANCE of getting your money back lol.

12-26-2003, 06:47 PM
Hey! You can give me that jelly roll anytime.

Too bad they haven't yet invented sight-to-cyber liposuction.



12-30-2003, 07:05 PM
Still partying too much. I might work the legs tomorrow, but quite honestly, my muscles are so sore right now, I may just lie in a stupor all day.

Soba, take the jelly roll, it's all yours man.

01-01-2004, 03:51 PM
So I've hit my year end goal of 195. And I'm still at 15% as of today. Here are some measurements from when I began, 100 days in and today (about 185 days in)

Day 1:
Weight: 164 lbs Measurements: Chest:42.5" Waist: 31.5" Biceps: 15.5" Thighs: 23" Calves: 17" Forearms: 12.5"

Day 100:
Weight: 176 lbs Measurements: Chest:44.25" Waist: 33.5" Biceps: 15.25" Thighs: R24.25" L25" Calves: 17" Forearms: 13.25"

Day 185:
Weight: 195 lbs @15% Measurements: Chest:47" Waist: 35.25" Biceps: 15.75" Thighs: R26.5" L26" Calves: 17" Forearms: 13.25"

Weight: 31 lbs Measurements: Chest:4.5" Waist: 3.75" Biceps: .25" Thighs: R 3.5 L 3" Calves: 0" Forearms: .75"

So I've made some pretty good gains in half a year. Now it's time to cut and see what I've got working under this all this fat. The plan is to take off 1 lb per week until I get to about 180 or 8%bf. I may switch to WBB#2 as I'm getting a little bored with #1. Maybe in a couple weeks.

01-01-2004, 04:02 PM
nice gains bro!!!

I need to catch you in chest. THe race is on!!!!

01-01-2004, 04:03 PM
Yeah, bring it... tiny chest.

01-01-2004, 04:41 PM
oh ok..YOU 47 ME 46.tiny neck..ME NECK 19.5 YOU NECK 17...you need to hook up with tiny head ya'll fit perfect together.




01-02-2004, 07:15 AM
...you have made some nice gains, congrats and good luck bro - :thumbup:

01-02-2004, 09:40 AM
yo little neck where ya at man???

afraid to show that pencil neck around here?

I would be to~!!!! hahahah!!!


01-02-2004, 02:13 PM
If my neck were that big, my ears would touch my shoulders.

01-05-2004, 03:36 PM
Wow dude looking strong, your deadlift and squat are WAY over mine, but i've got a stronger bench at the moment (probably not for long :/ )

I WANT A GOD DAMN SQUAT RACK. I need to get squatting otherwise i'm gonna end up with a massive bench and an ok deadlift but zero squat weight.

I also need to get deadlifting again, after my back injury...

Good luck with your goals, i'll check here from time to time to see how many hundred lbs your total has gone up by.


01-05-2004, 07:26 PM
Are you gonna count calories and stuff for your cut? Oh and happy new year. I bet you will look really good if you can remove some bodyfat because well you are REALLY strong lol, plus you are short like me.

01-06-2004, 06:32 AM
ChrisH - Thanks a lot man. I work my ass off. I'm short and wide so I'm built to Deadlift and Squat I guess. lol. Do some front squats and hack squats until you get yourself a proper rack. That should help a lot.

Dedicated - Happy New Year to you man. Yes, I'll be counting calories and trying to keep carbs below 100g per day while getting at least 200g of protein and a total of 2000 cals. I'll be posting pics once I drop some fat.

OK, so yesterday couldn't have been more perfect. Diet was absolutely flawless. 100% clean (except for some wheat bread) and just a shade high on the carbs, but I need to ween a bit anyway. Sparing the details, Cals were 1999; Protein 231; Carbs 134; Fat 63. Now if I can just keep this up for 4 months... lol

Workout was great too.

Bench: 8x180 6x185
Incline DB: 7x65 6x65
Dip: 8xBW 8xBW
Pullup: 6, 4 + 2 Close Grip
Deadlift: 6x365 5x375
BB Row: 8x185 6x185
Hammer Strength Pulldown: 8x90 8x140
Shrug: 10x425

Haven't worked the arms or shoulders in a while, so that will account for the drops on my chest work (except the bench). Deads were really good, but I was mentally out of it and let myself quit on the first set. Second set was hardcore though. Haven't done rows with a BB in a while, but I may keep with them now. Added in the HS pulldowns because my right lat is still severely lagging and I need to balance it out.

No cardio last night. I'll probably do 20-30 minutes on the heavy bag tonight.

01-06-2004, 06:50 AM
nice workout there lil neck keep it up

01-06-2004, 07:05 AM
lol. Thanks chicken chest.

01-06-2004, 07:17 AM
Wow, how did I miss a visit from my favorite WBBer? :hump:

01-06-2004, 08:39 AM
Chicken chest uh same size as you lil neck...crane boy.

01-06-2004, 12:53 PM
I didn't forget ya, just missed you.

Thanks :) Viking Power! (just like Svend Karlsen)

*kiss kiss*

01-07-2004, 10:41 AM

Diet was great. All clean, just a shade high on the carbs. 2073 cals; 66 fat; 146 carb; 239 protein.

Did 5 3-minute rounds on the heavy bag for cardio (1-minute rest between each). Great workout. Hopefully I can work up to 5-minute rounds with less rest.

Tonight is Christmas (Leg day).

01-07-2004, 10:43 AM
Tonight is Christmas (Leg day).

01-07-2004, 10:48 AM

01-07-2004, 11:17 AM
good gains man good luck with the cutting are looking to enter anything or its prob. a good idea to cut but i wouldn't personally be to restricted on the calories maybe just the fat so you don't sacrifice muscle just a thought . good luck

01-07-2004, 11:22 AM
Not looking to compete, just want to get the fat down. All the fats are quality, coming from nuts and seeds mainly and also from poultry. Here's a basic idea of what I've been eating and when:

7:00 AM - 3 eggs
9:30 AM - Oatmeal or Sunflower seeds
12:00 PM - Turkey or chicken
2:30 PM - Canned Tuna
4:30 PM - PB sandwich
7:00 PM - Post workout shake
9:00 PM - Chicken/fish/beef
11:00 PM - Yogurt or cottage cheese

Thanks for stopping in Bill.

01-07-2004, 01:40 PM
nice work on the diet drew. Keep it up then you will be back to macdonalds in no time!!! :)

01-07-2004, 02:16 PM
Shhhh, don't talk about Mack Donald's while I'm cutting. lol

01-07-2004, 04:28 PM
Will be very interesting to see how your cut goes, I'll be keeping a close eye on your journal. I tried cutting before but was only able to stay somewhat consistent, I lost weight but I cut my calories below 2000 and lost muscle also. It's freaking hard to count calories, so much dedication involved in that dammit heh.

01-07-2004, 06:14 PM
I thought that's why you called yourself Dedicated? lol 3 days strong on the diet. lol

Today was an atrocious leg day. I'm almost embarassed to post it. I mean, mama never said there'd be days like this!

Squat: 8x315 (OK, happy I got the 8, but leaned over a bit and bent my back on rep 3. Corrected and finished, but was a little worried about injury, so dropped set 2)

Hack Squat: 8x325 6x330 (Only exercise I made progress on, so I'm a little happy)

Leg Curls: 8x110 (Whoa. I started at 160, and felt like my hammys were going to explode, but in a bad way. Dropped it way down, still felt bad. So I stopped).

SLDL: 8x135 (Again, worried about the hammys, so kept it light and slow just to stretch them out.)

Calves: 10x580 10x588 10x588 10x588 (Well, at least the calves are ok. lol)

I then made the mistake of doing decline situps. 10 with a 10lb medicine ball. Wicked ab spasms. I need to keep ab days to Friday I think.

Cardio: Uhh, does 10 minutes in the sauna count? :D

Diet: Perfect. I'm at about 1800 cals, 90g carb and 200g protein with 1-2 meals left today.

Hopefully next leg day will be much better.

01-08-2004, 12:51 PM
hi drew. hey thanks for the squat tips prob heard them before but forgotten anyway keep up the cutting yoouu caan doo iit Adam sandler ha
do you think to sets on the squats is enough i'm giving the wwb1 a try?

01-08-2004, 08:38 PM
It was a nice leg cause I said so bro, lol - :D

01-09-2004, 03:14 AM
C'mon man, atrocious? :confused: Looks good to me!

01-09-2004, 08:08 AM
Bill - No prob man. Yes, the sets are enough. If you do them heavy and hard every time. Make sure you get your form right before going heavy though.

CoCoa and Justin - Thanks guys. I hate when I have to skip sets though. I guess it was still good. Maybe I'm too hard on myself. :D

Yesterday was cardio. Did some HIIT on the bike, then jogged for a few minutes. about 20 minutes total cardio. Not bad.

Diet has been great. I've been eating ultra-clean, fighting off cravings for junk food and getting in about 2000 cals a day. While also getting about 240 of protein and now down to about 100 of carbs. I'm hungry sometimes, but only when I think about it.

I'll post my weight tonight or tomorrow. I expect to have lost probably 3 lbs this week, just from water weight, so next week should be a better indication of whether my diet is working properly.

Thanks for all the support guys.

01-09-2004, 10:08 AM
Good job on the diet drew. Keep it up bro.

01-09-2004, 03:27 PM
drew do you have a cheat day on the diet ? some pros claim that helps are you changing your reps to higher #'s

01-09-2004, 09:08 PM
Thanks Brian, a little low on cals today. About 1900 total, but I can live with it.

Bill, no cheat days just yet. I want to try and stick to it as much as possible and see how strong my will is. I think cheat days only help because it makes it easier to diet the rest of the time, but I have a feeling that would have the opposite effect on me. I'm also planning to switch to WBB2 soon, which has a higher rep scheme.

Arms and shoulders today. Haven't done them in a while, too much going on for Fridays.

Arnold Press: 8x40 8x40
Lateral Raise: 8x30 8x30
CG Bench: 8x125 8x130
DB French Press:4x30 8x25
Dips: 1 set 10
BB curls: 8x60 8x60
Hammer curls: 10x20

Also did some squats at 95# just to work on form a bit. I'm trying to train the bar lower on my back, so I can get a better arch in my back and hopefully push some bigger weight. I think I really need to have one of the trainers help me find the right positioning though. Having some trouble getting comfortable with it.

No cardio today, I'll probably do some tomorrow. Also need to watch the diet tight tomorrow, as it's my first weekend, and they always seem to give me trouble. Oh yeah, weight is at 191 today. That's 4 lbs this week, which was expected.

01-10-2004, 01:28 AM
Cool you lost water weight just like you said, interesting how that works. Nice workout.

01-10-2004, 11:41 AM
good job

01-10-2004, 10:48 PM
Thanks fellas :)

Cardio today. Short and sweet. HIIT on the treadmill 12 minutes. I was torched after that session. Diet was a little off today, and I went a bit high on the cals (although I was a bit low yesterday). But all in all, I stayed in line and stuck to clean foods, so I'm happy with myself. Especially since I had to work a wedding tonight and damn tha chocolate cake looked sooo good. lol

01-12-2004, 09:11 AM
thanks for the reply to my post , i think i'm gonna stay with the same routine clean up the diet some and eventually add some cardio i'm giving myself 12wks total that being the first four hope this doesn't fudge your journal
stay on track with the diet bro

01-12-2004, 06:54 PM
Hey Bill, don't worry about fudging up my journal. These days it would be the only fudge in here. lol. Yeah, keep it clean, son't go nuts on the cardio. Check out the HIIT sticky on the Bodybuilding forum page.

Diet is still right on track. I'm managing to keep in my calorie range (1950-2250) every day and get under 100g carbs and over 200g protein. The weekend was tough, but I got through it alright. Lots more to come, but I'm doing great thus far.

Workout today was amazing considering my cut right now. Pretty stable on all of my lifts, and looks like I'm finally going to make some good progress on chest and lats.

Bench: 6x185 4x185 drop to 135 and repped out.
Incline DB: 8x65 5x70
Dip: 8xBW 6xBW+25
Pullup: 7xBW 4xBW+2xBW Close grip
Deadlift: 6x370 5x375 (roar)
BB Row: 8x185 6x185
Hammer strength pulldown: 8x180 6x180
BB Shrug: 10x430

OK, on the shrugs there were some HS football players doing their little cable rows behind me and all watching this little guy shrug this big weight. For their benefit and mine, I had to hold that last one for a few seconds and really check out the rip in my traps. lol

01-12-2004, 07:11 PM
Your bench is pretty much the same as mine it seems, looking good man.

01-12-2004, 07:24 PM
Thanks D. True, but I don't do nearly the volume you do. And I'd kill for your bicep strength. That, or I'd train like an animal until I got some results. Oh wait...

01-12-2004, 08:33 PM
I don't do that much volume anymore, i've toned it down ALOT hehe. I guess I burnt myself out? Maybe when I go back to a 3-day split I will up the volume a bit, I think it has to do with my current split which really isolates each bodypart so it's hard to do high volume since your working only a single part each day.

Anyways goodluck with the cut, it seems lots of people are cutting now, I know Max and St Patty are also cutting, wish I had the motivation to do it, it's just so hard.

Scott S
01-12-2004, 10:22 PM
Hooray for bulking!! :D

BTW, drew, do you have your copy of "The Complete Keys to Progress" yet?

01-13-2004, 03:49 PM
I wanna bulk! :(

Oh well, I'm doing just fine on my diet. I want to be ripped and striated and I'm not letting anything stop me now.

Scott - Nope, should I?

Cardio tonight. Just gonna be some light boxing before bed. I've been working since 6AM and I'm a little fried. Legs tomorrow is gonna be rough.

01-13-2004, 09:13 PM
*sniff, sniff....sniff, sniff*

My senses were right. I knew I smelled the words "heavy" and "bag" close together in here :p

Man you're a strong little snot! I'd love to have some lower body power like you got dude! Good luck with the cut!

Oh, and :spam: -lite :D

Scott S
01-13-2004, 10:03 PM
Here's a clue: the guy (John McCallum) was in LOVE with squats and felt they were the best exercise for gaining all-around weight. Plus, the book is funny in its descriptions of n00bs. :D

01-14-2004, 03:19 PM
Bruteman - Thanks a lot. I guess I'm just lucky :D Thanks for the spam.

Scott - I'll put it on my list of things to buy. I'll make sure to put it on the "Lifting equipment" list so I'll buy ot first. lol

01-14-2004, 07:06 PM
Leg day WOO!

I think this workout greatly made up for last week's fiasco. I'm very happy with it. My squat is a bit down, I'm blaming the cut as well as my low energy, as I've been working 12-14 hour days this week, and getting not enough sleep. Diet has been really good though.

Squat: 2x315 6x300 6x300
Hack Squat: 8x330 6x330
Leg Curl: 8x155 6x155
SLDL: 8x185 8x185
Calve Raise: 16x580 10x580 8x580

I decided to change up the calve raise, and try going to failure on each set, seeing as 580 is the full stack on the machine. Great pump afterwards.

Next week I'm going to switch to WBB2 and go back on the creatine. Hopefully I can at least keep my strength stable during the remainder of my cut by doing this. Time will tell.

Meanwhile, one of the biggest dudes in our gym is always complimenting me, and giving me lots of help. He calls me a maniac. lol. But he's a great inspiration to me. In his 60's, but has the best body in the gym. Feels great to get compliments from him.

01-14-2004, 07:55 PM
That's cool to get compliments from other people, especially people who are bigger than you! It's nice to reap some of the benefits of all the hard work we put in because we definitely put in alot of work.

I see you are gonna go back on the creatine. I have tons left myself I wonder if I should go back on it. How much is 5 grams? I was taking like a 1/4 spoonful hmm. I thought I gained weight cause of the creatine but it was actual weight that I gained so I'm thinking I didn't take enough. Anyways nice leg day, I did them this morning also heh.

01-14-2004, 09:11 PM
You deserve them compliments bro, Nice work as always - :thumbup:

01-15-2004, 12:18 PM
good leg day drew, keep up the diet ,beach season will be here before you know it a little motivation .ha

01-15-2004, 12:20 PM
good going drew stay motivated

01-15-2004, 12:34 PM
hey drew, WOW, 375 on dead must have been a great feeling to pull that sh!t!

01-16-2004, 06:17 PM
Dedicated - Thanks man. Yeah, I'll start back on the Creatine on Monday, as well as WBB2. 1/4 spoonfull probably isn't enough. I think 5g is a teaspoon. Check the bottle.

CoCoa, Bill and Kenn - Thanks a lot guys. Kenn, It felt great. I want to go for a new 1RM of 425 on Monday, as long as I plan my day right I should be able to hit it.

Today was arms and shoulders. As always, my least favorite day, so I added osme light box squats at the end :D

Weight: 189

Arnold Press: 8x45 6x50
Lateral Raise: 8x30 8x32.5
Close Grip Bench: 8x130 6x140
DB french press: 8x25 8x27.5
Tricep pushdown: 8x100 10x75+8x50+15x25 (Tris were bursting after this one)
BB curl: 8x65 4x70+2x65
Hammer Curl: 10x20

Box Squat: 10x95

I really only did the box squats to help with the bottom part of my squat movement. I'm finding with weights up over 300 I sometimes sit down instead of back, so I think the box may help correct that.

Diet has been very hard to maintain this week, but I've stayed pretty clean, and came up short on cals a few days. Which would account for the extra weight loss. Next week should be much better, as I'll be back to my normal work schedule. Thanks again for all your support guys.

01-16-2004, 10:19 PM
You are the first squat-jockey I have ever met. If you don't like how a session went you just throw in some squats and all is good. Too funny man!

01-17-2004, 08:21 AM
i agree with bruteman ,wish i had that prob. don't like arm day huh ,

01-17-2004, 09:26 AM
Pretty good shoulder and arms work, nice deal on the box squats too bro!