A New Level

[Shane]

Only in my hair Rook. I'll do some curl jockeying on Friday though.

[Wikked1]

DAMN man just moving weight to & from the bar on your bench sets should count as cardio of some kind!! Nice benching and incline work! OH & hey where's the tunes??

[Shane]

Wikked - Yeah man. It's gonna change a little bit next week. Don't worry, I'll add the tunes back tonight. :thumbup:

SLEEP
5 hours

LIFTING
Wide Grip Pulldown
210# x 6, 6, 5, 5

T-Bar Row
120# x 6, 6, 6

Neutral-Grip Pull-Ups
Bw# x 5, 4, 4

Seated Machine Row
157# x 10, 10, 8

Horizontal Scapular Retraction
155# x 10, 10, 10

Vertical Scapular Retraction
155# x 10, 10, 10

OTHER EXERCISE
None

SONG OF THE DAY
311 - Creatures

OTHER STUFF
Nothing right now. Shane's tired so he's going to sleep.

[JustinF]

I'll do some curl jockeying on Friday though.

:clap: That's what I like to hear. Nice work.

[Shane]

JustinF - Hey Justin. Yeah, I must become a curl jockey to improve my arms. But hey, I'm not sellin' out. I'm buyin' in. ;)

SLEEP
5 hours

LIFTING
Decline Sit-Ups
Bw# x 24, 20, 19

Swiss-Ball Crunches
Bw# x 15, 15, 15

Crunches
Bw# x 15, 15, 15

OTHER ExERCISE
Basketball - 1 hour

SONG
Tool - Sober

OTHER STUFF
My ability to tell real breasts from fake breasts on sight has improved 200% over the past year.

[rookiebldr]

OTHER STUFF
My ability to tell real breasts from fake breasts on sight has improved 200% over the past year.

LOL I guess in Cali this is an asset?

[Shane]

Hell yes it's an asset.

[Praetorian]

thats some sweet benching shane. heh, maybe ill get there someday...

btw how much do you weigh?

[Shane]

Cent - Thanks man. Right now I'm at 230 at 5'11". But my bodyfat is high. That's about to change though.

[Wikked1]

OTHER STUFF
My ability to tell real breasts from fake breasts on sight has improved 200% over the past year.
LMFAO Is this due to being "exposed" to 200% more breasts than last year? :D :bow:

[Maki Riddington]

What methods are you basing your current workout design off of? You seem to use an ascending/descending scheme if I've observed correctly?

[Punky]

Just dropping in to say "hi".

[Shane]

Wikked - Actually it is. Seeing them at the gym all the time it's easy to tell who has them now.

Maki - I am. It's basically like the ME day from Westside except instead of doing triples up to a certain point I'm just doing singles. I'm figuring there is a little less fatigue as I approach a maximal weight this way. But I think I'm going to tweak it a bit and instead of doing descending sets after I reach the 1RM with basically the same weight I used for the ascending sets, I think I'm going to drop a few of the descending sets and instead do a few sets of triples. So after hitting the max maybe dropping 5% of the load and doing triples for a set and then maybe dropping a bit more weight and doing another set of triples. I'm still thinking about it. Basically my workout split looks like this right now (or it would if I didn't miss some workouts):
Monday - Chest
Tuesday - Back
Wednesday - Off (Going to be abs, calves and forearms starting next week)
Thursday - Shoulders/Triceps
Friday - Legs/Biceps
Saturday - Off (Going to be light abs, calves and forearms also)'
Sunday - Off

I'm going to basically keep the split but use an exercise that involves the chest on triceps day (like Dips or Close-Grip Bench Press) for a few sets and the same for biceps on Friday. It's worked pretty well the past 3 weeks I've been using this system so I'm hoping it will keep working through Halloween. I'd like to bench 315 by Halloween so we'll see. I went out and bought some creatine today which I haven't used in 8 years but it worked very well the last time I used it so we'll see how it goes.

Punky - Hi Punky :hello:

SLEEP
6 hours

LIFTING
Dumbbell Shoulder Press
Warm Up: 25# Db's x 10, 45# Db's x 5

Work Sets: 65# Db's x 12, 9
75# Db's x 7

- I'm going to bust my ass to get my shoulder strength up from it's currently weak levels.

Lateral Raises
25# Db's x 10, 8, 8

Bent-Over Lateral Raises
20# Db's x 10, 10, 10

Lateral Raise Machine
160# x 10, 8, 8

Reverse Flye Machine
90# x 15, 105# x 12

OTHER EXERCISE
None

OTHER STUFF
Well, I worked out a little late tonight but no big deal. More and more I'm feeling a desire to push things further so I'm going to try harder to get my sleeping in order and working out consistently and eating right. We shall see.

[dissipate]

workouts looking good shane.

"no matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max" - bIgHwN86

--- is this a compliment or an insult lol.

[Wikked1]

SOLID effort! What's this eat & sleep right? You better take it a little at a time you might shock your body into huge growth!

[Shane]

diss - Thanks. Where have you been lately? Actually that quote is a compliment to the success of China's weightlifting team. But even if it was an insult you wouldn't care because you're not in China, right??? :p

Wikked - Thanks man. Well, I said I was going to try harder. It's not guaranteed. lol. We'll see how it goes.

SLEEP
7 hours

LIFTING
Squats
Warm Up: 135# x 10, 225# x 5, 275# x 3

Work Sets: 315# x 6, 6, 5

SLDL's
235# x 10, 10

Seated Leg Curls
160# x 12, 12

Single Leg Extensions
150# x 14

Decline Sit-Ups
Bw# x 21, 19, 18

Roman Chair Back Extensions
Bw# x 20, 20, 20

OTHER EXERCISE
None

OTHER STUFF
I had to buy my nutrition book. $90 freakin' bones man. There is a cool nutritional analysis program that comes with it though. Is that some kind of sign or what?

[MixmasterNash]

--- is this a compliment or an insult lol.

I'm pretty sure it's an insult too. To us! We really are wussy compared to those little girls.

[Shane]

Nash - That's damn right.

SLEEP
4 hours
- Hey, I said I was gonna work on it. But I meant AFTER the weekend.

LIFTING
None

OTHER EXERCISE
Thai pads - 5 @ 3 minute rnds w/1 minute rest in between
Jump Rope - 3 @ 3 minute rnds w/1 minute rest in between

SONG OF THE DAY
Breaking Benjamin - So Cold

OTHER STUFF
Well, I just had time for a quick work out so that's all I did. That's all for now.

[Shane]

SLEEP
6 hours

LIFTING
Nacho's to mouth
.5 oz chips x 50 reps

Sugar saturated tea
1 oz. gulps x 136 reps

Domino's pizza
3 slices

Fried chicken
4 pieces x 16 bites

OTHER EXERCISE
Slap boxing the one-eyed champ - 2 x 10 minutes

SONG OF THE DAY
The ESPN Sportscenter theme

OTHER STUFF
Well, I didn't do much today other than work and watch football. How's this for stupid...about a month ago I was walking to my car and this guy who's dating a girl I used to date comes up to me with a friend of his and starts trying to start something. I tried to keep things peaceful but I realized that wasn't going to happen when he started swinging at me. So we got into it and I put them down. Then today the guy comes up to me and says he found out she was cheating and when he confronted her with it she told him it was with me. But she wasn't cheating with me cuz I don't even associate with her anymore. I'm guessing she didn't want the guy she was cheating with to get an asswhoopin' so she told him it was me. But a few days after we fought he found out who she was really cheating with. So he apologized for starting crap with me. I apologized for beating him and his friend. And now we are all good. All of that was stupid because I never had any problem with the guy before that and, aside from not coming at me one on one and foregoing a more rational approach, I have no problem with him now. I hope she gets whats coming to her though.
In other news, it was a great week in fantasy football. Pretty much all of my players, including my two new receivers, went ballistic today. As long as Terry Glenn doesn't score 72 points I'll be 3-0. :D

[JustinF]

Damn. That last session looks exhausting!! :p

Nice work.

[Wikked1]

Like I said man.......that stuff makes people CRAZY! Looks like one hell of a cup of tea did you manage to get the sugar out of solution?? LMFAO :evillaugh

[dissipate]

I'm pretty sure it's an insult too. To us! We really are wussy compared to those little girls.
hahahaha!!


diss - Thanks. Where have you been lately? Actually that quote is a compliment to the success of China's weightlifting team. But even if it was an insult you wouldn't care because you're not in China, right???
been nowhere.. just worrying over money for tuition fees and busy setting up my blog.

oh. oops. i didn't watch the weightlifting events at the olympics. i may not be in china but i care cos i'm chinese :P


I apologized for beating him and his friend.
you beat the #!@%(! outta them?!?! and slap boxing is considered an exercise (?) lol.

and that was a HORRIBLE thing she did................... telling your bf that you cheated with your ex-bf so that they won't look for the guy you're cheating with. !!!

[BIG C]

Nice set of squats!

[Focused70]

Legz and abz!!! wow. go shane.

Stash

[MixmasterNash]

So we got into it and I put them down.

I hope you talked sweet to them when you did that.

[Shane]

Justin - Thanks. It took everything out of me. My mandibles are experiencing some serious DOMS right now. :D

Wikked - Yeah man. Uh...it was a refeed day??? Yeah, that's it. The tea was great. Amazing how crazy we get over relationship stuff.

diss - So...you're in Taiwan? I tried not to fight but it was obvious that's what they were there for when the other guy tried to walk around behind me. But it's all good now.

BIG C - Thanks bro! I still gotta look in your journal. Did you break 315 on the bench yet?

Soba - Thank ya. I'm stoked about the new Indiana Jones movie too. That series was the reason I got my first BA in History. Geeky but true.

Nash - Actually I was pretty nice up until that point. But...When a guy swings at you talking doesn't seem to work very well anymore. A front push kick works much better.


SLEEP
7 hours
- Better

LIFTING
225# x 10, 8, 7

- This is my lower intensity week so I went with 225. I hate doing more than 8 reps on anything though.

Incline Dumbbell Press
95# Db's x 8, 5

- Pretty big drop off there

Dips
Bw# x 17, 15

Push-Ups
Bw# x 30

- Meh

OTHER EXERCISE
Basketball - 1 hour

SONG OF THE DAY
Rush - One Little Victory

OTHER STUFF
Nothing much else going on. Monday Night Football is on and I have to go play some pool and bowl a few games tonight at a farewell party for a guy from work. Hopefully I wont suck at bowling cuz I know I dont suck at pool.

I saw this on yahoo news and got a kick out of it cuz I love the Daily Show.

http://news.yahoo.com/news?tmpl=story&u=/ap/20040927/ap_en_tv/tv_stewart_o_reilly_2

[chops]

i followed the trail of kibbles n' bits that u left

[chops]

:p

[chops]

:spam:

[Shane]

Good girl. ;)

[JustinF]

Damn, you don't get a lot of sleep do ya? Nice session.

[chops]

*wags tail*

[Punky]

Gotta love the Daily Show ;)

Now get some sleep!

[BIG C]

BIG C - Thanks bro! I still gotta look in your journal. Did you break 315 on the bench yet?
Yes I hit 315, but missed 325 a week later. I should have gotten it, but my mind wasn't in it. Since I have had this unplanned 2 week lay off, I will try to push 325 again in a month.

Journal looking good!

[Shane]

Justin - Sadly no. I'm working on it though. I'm hoping if I can increase my sleep by about an hour a night and get my diet in order my gains will come faster.

chops - Want a toy?

Punky - We made a deal Punky. If I get more sleep then you train more. So I'll get more sleep if you work out more. Right? :D

Big C - Congrats on the 315 man! Can't complain about not getting a 10 lb jump a week later. Greedy bastard. :D I'm sure you'll get it in a month. I gotta play catch up.

SLEEP
6 hours

LIFTING
Lat Pulldown
Warm Up: 100# x 10, 150# x 5

Work Sets: 210# x 6, 6, 5

T-Bar Row
115# x 7, 6, 5

Dumbbell Row
105# x 8, 6, 5

OTHER EXERCISE
Thai pads - 5 x 3 minute rnds w/1 minute rest

SONG OF THE DAY
Theory of a Deadman - Invisible Man

OTHER STUFF
Can't talk now. I just got some Pride Fighting DVD's so I gotta see who won the last Pride fights. Talk later. Cheerio.

[JustinF]

I've been tring to do the same for years. It hasn't worked yet. :(

[BIG C]

Nice T-bar rows!

[dissipate]

nice workout shane.

[Wikked1]

Cheerio? Damn man where's all the SUGAR at? I'm going to start supplementing my cheerios with it! Solid work and enjoy the DVDs!

[Shane]

JustinF - Sleep more or eat right or both? It's a pain in the ass isn't it?

Big C - Thanks man!

diss - Thanks goober. Check your PM's!

Wikked - I never eat cheerios man. The only cereal I have in my cupboard is corn pops and rice krispies. The Pride Fighting DVD's kick ass. There were some great matches. The only bad thing was that Fedor got cut in the fight against Nogera so they called it a no contest and are going to fight again in a few months.

SLEEP
6 hours

LIFTING
Decline Sit-ups - Bw# x 20, 20, 20

OTHER EXERCISE
Basketball - 1 hour

SONG
Metallica - Master of Puppets

OTHER STUFF
I'm damn tired. I'm going to bed. Gonna try a new, actually well organized workout for the month of October. We'll see how it goes.

[Punky]

Hola. I'd have more to say if my life were more exciting.

[dissipate]

hehe i'm trying to put together a new workout too.

[Mystic Eric]

Hey Shane, I'm gonna be down in Fresno later this month for a week, maybe we can meet up?












.... :hump:

[rookiebldr]

OTHER STUFF
I'm damn tired. I'm going to bed. Gonna try a new, actually well organized workout for the month of October. We'll see how it goes.

:cool:

[Wikked1]

Yo man nice snag getting Zerzeoa yesterday (ba$tard) you beat me to him.....looks like he's FINALLY maturing as an RB!

[BIG C]

Metallica :thumbup:

[Shane]

Punky - Yeah I know. But considering you dont have a life your posts sure are short. :p

diss - Yeah? What are you going to do for your new workout? Let me know.

Hasseloff - Are you seriously going to be in Fresno? And what the hell would you come here for? And get that damn humpy out of my journal. No guy is allowed to use a humpy in reference to another guy in here. Take that **** over to Rene's journal. :p

rookie - Nice Ray Ban's man. :D

Wikked - Thanks! I picked Zerzeoa up while I was watching the San Francisco vs St. Louis game. I was surprised he was still available Hopefully Wheatley will stay hurt so Zerzeoa can get a lot of carries.

Big C - Hell yeah. I've always loved Metallica. Even after they sold out....er...I mean bought in. ;)

DIET
Good

SLEEP
7 hours

LIFTING
I'm only listing work sets...
BENCH PRESS
275# x 3, 2
225# x 6
150# x 20

-Staggered Superset with-
LAT PULLDOWN
220# x 5, 5, 5
140# x 20


DUMBBELL SHOULDER PRESS
80# Db's x 5, 4, 4
45# x 14

-Staggered Superset with-
T-BAR ROW
120# x 5, 5, 5
90# x 15

BARBELL CURL
100# x 5, 5, 5
65# x 15

-Staggered Superset with-
LATERAL RAISE
25# x 8, 8, 8

OTHER EXERCISE
Basketball - 1 hour

SONG OF THE DAY
Trapt - Still Frame

OTHER STUFF
Well, this is the start of a new workout routine I'm going to try for October. It was pretty tough but if all goes as planned it should work well. I started eating clean today (I'll post the actual foods later) and taking EFA's and a multi-vitamin. I was supposed to start taking creatine today but didn't have it with my other supps so it slipped my mind. I'll start it tomorrow along with the Vitamin C.
Today was a pretty good day. Someone sent me a spoof email regarding Ebay but I knew it was a spoof so it was np. Then I got a 2nd chance bid on the Westside video seminar tapes since the winning bidder for them wasn't able to pay. So the guy who was selling them offered them to me at a lower price. So I said hell yeah and I got the Westside video seminar for $35. :thumbup: To add to that I won again this week in the WBB fantasy football league and I had a good workout. Three times. ;)
Goodnight all.

[Coke]

Nice workout...good luck with the new program.

[BIG C]

I get those spoof emails all the time. They will try anything to get your password/ credit card info. Its a shame Ebay can't catch them.

Nice workout!

[Wikked1]

Yeah real nice work out dude! And yeah you're kicking A$$ in the wbb league...(we can't have this....it's simply UNACCEPTABLE!)!

[Shane]

CoCoa - Thanks man. I hope it works well.

BIG C - I agree. I think it would be hard to catch them all though. That was the first one I've gotten trying to imitate Ebay though.

Wikked - I'll probably lose this coming week since McNabb will be on the bench and Bulger is going to have to carry me. I thought I might lose this week since McNabb only got me like 11 fantasy points. I was lucky. Hopefully Bulger goes ballistic against Chicago.

[JustinF]

Nice work Shane. Heavy presses!

[rookiebldr]

wow, lots of volume and sleep! There will be a new you by end of the month. :)

[twcolabear]

:hello:
Look who's posting again! :)

[Shane]

Justin - Thanks man. I'm relieved cuz when I pressed 300 it felt like that was my limit. Backing off on the intensity for a week really helped 275 feel lighter than I thought it would. I got a long way to catch up to your curl jockiness though.

rook - That's the plan man. For both of us. :)

Аня - Hey there Anna. Welcome back to journal land. :)

DIET
Good

SLEEP
7 hours

LIFTING
I'm only listing work sets...
JUMP SQUATS
45# x 5, 5, 5, 5, 5

SQUATS
315# x 7, 6, 5

- Had no work capacity. :(

SLDL's
225# x 8, 8, 8

SINGLE LEG CURLS
70# x 8, 8, 8

SINGLE LEG EXTENSIONS
135# x 8, 8, 8

OTHER EXERCISE
Basketball - 30 minutes

SONG OF THE DAY
House of Pain - Jump Around

OTHER STUFF
I wish there was a way to tell vertical leap on each jump without using a Just Jump device since I don't have the $500 to shell out on one of those. Last night was cool. I went over to my cousins and watched the second half of Monday Night Football with a bunch of people on a canvas over his garage door that they used a power point projector to display the game on.

[BIG C]

Strong Leg Session!!

[Coke]

Like the leg work - doing damn good.

[JustinF]

Nice work mang. Both on the session, and the sleep. :)

[Wikked1]

OTHER STUFF
I wish there was a way to tell vertical leap on each jump without using a Just Jump device since I don't have the $500 to shell out on one of those. Last night was cool. I went over to my cousins and watched the second half of Monday Night Football with a bunch of people on a canvas over his garage door that they used a power point projector to display the game on.
Dude why not just set up a video camera and do some jumping in front of a deliniated back ground? 7 hours sleep? new record? Nice squatting!

[dissipate]

your workout looks good! :) powerful squats there. there's a link in my journal to the workout i'm planning to start next week, getting comments/improvement suggestions on it right now so could you check it out?

[Shane]

BIG C - Thanks bro! How's the sleep deprivation going!

CoCoa - Thanks man.

JustinF - Thanks x 2. How's the diet?

Wikked - That's an idea but I don't know how well it would work.

diss - Thanks diss. I checked out your workout and replied just so you know!

DIET
Good

SLEEP
6 hours

LIFTING
Only work sets are shown...
BENCH PRESS - 225# x 11, 8

LAT PULLDOWN - 190# x 12, 12

DIPS - Bw# x 15, 15

DUMBBELL ROW - 100# x 10, 10

OTHER EXERCISE
None

SONG OF THE DAY
Megadeth - Peace Sells

OTHER STUFF
Nothing to say for now. I'm going to go out and play.

[rookiebldr]

You have been getting more sleep. sweeeeeeeet! :)

[BIG C]

Sleep going a little better now! Baby sleeping during the night.

Bench looking good bro!

[dissipate]

yup i saw it! thanks! :)

[JustinF]

Nice work mang! Diet has been good lately!

[dissipate]

Update!!!!!!!!!!!!!!!!

[Shane]

rook - Yup. I have. Up until Saturday. :(

BIG C - Thanks bro. I have been bad the past few nights but I'm gonna try to get more sleep again starting tomorrow night. I can tell the difference.

diss - I'll write that post about training for martial arts tomorrow so stay tuned.

JustinF - Thanks man. Yeah, it has. It's been tough. I have to go grocery shopping. I haven't been sleeping as much but I've managed to keep the diet going pretty good with the exception of Sunday when I don't give a damn about eating junk food because of football.

diss - Ok, ok. Here it is. ;) Thanks for bumping me. :D

SLEEP
4 hours

Didn't train the past few days. I did play basketball a couple times but that was it. So here was today...

LIFTING
BENCH PRESS - 275# x 2, 275# x 1, 280# x 2, 285# x 1, 225# x 9

- I didn't know what the hell I was doing cuz I was tired and didn't feel like sticking to the gameplan since I shot it this week anyway. I'll get back to it next week. My strength was a little low but no matter. I'm sure it was the lack fo sleep. I'm pretty sure I could get 225# for 10 reps on that last set if I really wanted to but, as usual, I didn't have a spotter.

INCLINE DB PRESS - 95# x 5, 4

- My strength was sapped after benching. As usual, when I don't lift for a few days my stamina drops a bit.

DIPS - Bw# x 16, 15

- I really need to get a dipping belt. Anyone got any opinions on good ones? I'm probably gonna get a nylon one from Power-Systems unless osmoene tells me of a better one for a similar price.

OTHER EXERCISE
None

SONG
Rage Against The Machine - People of the Sun

OTHER STUFF
Well, I've fallen off my schedule a bit but I'm gonna get back on it now. A girl has been taking up a lot of my time but I told her I need more free time to do other things like lift. That didn't go over too well. lol. But since I'm not in a commited relationship I don't owe her the time or effort I'd give if I was committed. She understood though. Then we did whatever else we were doing that evening.
I still gotta start taking creatine. :smoke:

[Mystic Eric]

OTHER STUFF
Well, I've fallen off my schedule a bit but I'm gonna get back on it now. A girl has been taking up a lot of my time but I told her I need more free time to do other things like lift. That didn't go over too well. lol. But since I'm not in a commited relationship I don't owe her the time or effort I'd give if I was committed. She understood though. Then we did whatever else we were doing that evening.



Can I start taking up some of your time shaney... :hide:

[Coke]

...man, you are really doing great, you will be benching a 315 soon if you keep this up - :thumbup:

[Wikked1]

OUCH telling a chic you needed more time for stuff like lifting? Well in a noncommited relationship that's all right bro but damn I can't think of too many females that woudl take kindly to coming in 2nd to the iron! HaRSH stuff!! Dipping belts Hell I just use what my gym has....it's leather and it does the trick although the chain is a bit short allowing for a mind reminder NOT to let the 45 plates CLANK the jewels while you're dipping (else the days session is OVER!)

[BigNic]

i ordered my dip delt off of bb.com. Its prolly not a super great one but it works pretty great for me, ive loaded up to 3 plates on it.

http://www.bodybuilding.com/store/grizbelt.html

This is the leather one, which i have. They also have the same thing in some other material, i assume polypropylene

[chops]

why don't u just be straight w/ her and tell her how you really feel? :p

i guess u don't mince words, eh?

ouch!!

[Shane]

Eric - No.

CoCoa - Danka. 315 is my bench press goal for Halloween. We'll see. I'll be cutting it close.

Wikked - Well, I need to be more dedicated to lifting, eating right, and getting enough sleep. And I was nice about it. I didn't say "the iron is more important!" I just said that I can't spend 1-2 evenings a week with her and talk on the phone for 1+ hours every night. I don't do that with my best friends. Between working about 40 hours a week, taking classes at the university, and my band, I don't have time to spend everyday with someone or talking on the phone at this point.

BigNic - Thanks bro! I was looking at this one - http://www.power-systems.com/Nav/closeup.aspx?c=Srch&g=1553&z=1553-1.jpg but the one you showed is cheaper so I'll more likely go with that. I like the fabric better because they are more comfortable to me than the leather ones.

chops - I'm pretty honest with girls. Usually that's not a bad thing cuz I'm genuinely a nice guy so I can say something nice without it being a lie. And I am nice to her. We do go out and have fun and I give her a full body massage about once a week and stuff like that. But like I said above, she knows we aren't dating "seriously" and I need time to work, do schoolwork, work out, playing my guitar for my band, and hang out with friends or follow some other pursuit occasionally. I can't spend hours with someone or talking to them everyday. I don't know many adults that have that kind of time. But I've spent more time with her than anyone else so that should say something. But she wants to move right into being a serious relationship and I move slower then that and I need free time. I am a Sagittarius after all. :p

LIFTING
LAT PULLDOWN - 210# x 10, 10

DUMBBELL ROW - 105# x 10, 9

T-BAR ROW - 110# x 8, 8

OTHER EXERCISE
Heavy bag - 5 x 3 min. rnds w/1 min. rest between

SONG OF THE DAY
Metallica - Master Of Puppets

OTHER STUFF
Nothing much. I went to the gym already today. Earlier than normal for me. lol. I was BS'ng with a friend of mine who's trying to get a job as a trainer there part time in the evenings. I put the good word in for him. I've mentioned him before in this journal. He's an Asian guy about 5'5" and 155-160 lbs. But he benches 400. He squats quite a bit too. He's been lifting for as long as I've known him. I met him through a friend at a gym I used to work out at 10 years ago. Back then he was benching about 300. And the impressive thing is he's always been natural. He's thinking of trying a cycle but is afraid of the side effects, even the temporary ones. Watching him lift makes me want to lift harder.

[Wikked1]

EXCELLENT TUNAGE!!! Nice rowing!

[BIG C]

Way to hit back Bro!

[dissipate]

He's an Asian guy about 5'5" and 155-160 lbs. But he benches 400.
:omg:

[Shane]

Wikked - Old school Metallica kicks ass. My back needs work so I gotta row more!

Big C - Thanks man!

Diss - Yup. The guy's a little Phillipino dude. He's yoked. All natural too. I'll try to get a pic of him if I ever bring my camera into the gym.

[Focused70]

Shaney-boyo == been a while since I checked in here and good inspirational shtuff.

Keep at it, dude. I'd love to bench 400 some day. hell, I'd love to bench 100....

Stash

[dissipate]

yes please do!! wow!!

[JustinF]

Damn. What's with the small asian guys being so strong. My old workout partner, who happens to be my best friend just put up 405. He's 5'5" ~180. :eek: I tell him it's due to his 3" ROM. Makes me feel better anyways. :(

[Shane]

Stash - Hey man, how's it goin'? I was wondering what happened to you. You better have been lifting.

diss - Ok. I'll see if I can get some pics with the dude when I have time and we're both at the gym. They don't like having digital cameras in the gym. I can probably get away with it though since I work there.

Justin - The guy, Alfredo, has been strong as long as I've known him. Right out of high school I was working out at a hardcore gym and he was lifting there. My friends brother was an amateur bodybuilder and we worked out together sometimes so he introduced me to him. That was 10 years ago and even back then Alfredo was benching 300. He's been lifting pretty much straight the past 10 years so I think even more impressive than the weight is his dedication. The weight is just the result of that. He's muscular but not barrel chested though so he has to go through a full range of motion just like you and me.

SLEEP
5 hours - Sucked. I went to bed at 2. My buddy called me at 7am and I couldn't go back to sleep.

LIFTING
BENCH PRESS
275# x 3, 3, 2
225# x 8

- I haven't lifted since my last posted work out so I couldn't get 4 reps as I'd planned. Next time...

LAT PULLDOWN
210# x 10, 10, 10

DIPS
Bw# x 16, 15, 15

SEATED MACHINE ROW
160# x 10, 9, 8

OTHER EXERCISE
Nada

SONG OF THE DAY
Soundgarden - Outshined

OTHER STUFF
Today was more of a maintenance workout than anything else. Sadly. I'll do another workout on Friday though. On Monday I'll have time to get a better workout in.

[chops]

i would have to slap my friends if they called me that early

[Shane]

Hey Connie, are you on Yahoo?

[BIG C]

Nice workout after a break!

[twcolabear]

Hi Shane,
Looks like you are lagging too, just kidding.
Workout from yesterday looks pretty good , but you better stop going to bed at 2am, or you'll end up like me ;)

[chops]

heya shaney,

i will be on it again soon - getting dsl in on this friday. i'm on it here and there these days, but the wireless connection sucks ass and i always get bumped off , grrrr!

[Punky]

Just wanted to drop in and say hello.

:) Stacy

[BIG C]

heya shaney,

i will be on it again soon - getting dsl in on this friday. i'm on it here and there these days, but the wireless connection sucks ass and i always get bumped off , grrrr!

I was getting bumoed off my wireless alot to. I would say usually twice a day. One day I got tired of the little Windows Xp updates box popping up, so I downloaded all the updates and installed them. After that it hasn't kicked out all last week, or this week. I don't know if it is coincidence or not. Give it a try.

[Wikked1]

SOLID work in here! good tunes too!

[Shane]

chops - True. But he bought me an egg mcmuffin so I let it slide. :burger:

BIG C - Thanks man. I'm going to try for 315 by Halloween. It'll be pushing it though. I better start taking creatine.

colabear - Hi! Yeah, I've been lagging a bit. You're a bad influence on me. Hey, you and Chops should go work out together. :p I can't stop going to bed at 2am. It's hard cuz I dont get tired. :(

chops - You better hurry up! DSL is pretty nice. :)

ePunk - Hi punk! Have you been working out this week?

Wikked - Thanks bro. We always did have similar taste in music.

UPDATE FOR THURSDAY OCTOBER 21st, 2004

SLEEP
7 hours

LIFTING
None

OTHER EXERCISE
Basketball - 1 hour

SONG OF THE DAY
Alice In Chains - Them Bones

OTHER STUFF
File this one in the "it's a small world" category. Tomorrow I'm helping a friend move into a town house. We're gonna get a Uhaul and take all the stuff in. She has a lot of furniture so it will be a bitch. Anyway, last week I was reading the newspaper and this little girl was shot because some guy left a loaded gun sitting around the house. What's even worse is the guy was a Sheriff. The little girl died in the hospital. So my friend goes to check out the townhouse cuz the management of the place was putting new carpet in it and her new neighbors were standing outside and it turns out that they were the parents of the little girl that got shot. I thought that sucked. But then later on she calls me. She says "you wont believe what I just found out. I went to sign the papers for the townhouse and THATS the place the little girl was shot in." So she's torn because she really liked the townhouse cuz it's really clean, 1400 sq ft with 3 bedrooms and 3 baths. And it's layed out nice. It's about the nicest townhouse I've ever seen. But that accident happening there is creeping her out. Talk about suckage.

[chops]

%$$! covad guys just left here. unfortunately the address they had is one digit off and had it been correct in their system, they would have been flagged that they need special paperwork approved before the install.
egg mcmuffin huh, you're such a pushover :D

hey big c- unfortnately the connection is just plain ol' crappy because this system has all the windows updates. cingular sucks.

[Focused70]

I've been liftin' Shane-boyo....until this past week. Check my journal to find out why.

Nothing serious (I hope).

Nice session.

Stash

[dissipate]

townhouse sounds freaky. i'd get majorly creeped out too.

[Shane]

chops - You know you like egg mcmuffins! :burger:

soba - I hope you feel better stash. I want you benching 200 before the next Star Wars movie comes out.

diss - Yeah, a couple of us stayed the night with her her first night so she wouldn't be too freaked out.

SLEEP
Huh? What's that?...

LIFTING
Plenty...none of it formal

OTHER EXERCISE
Moving

OTHER STUFF
Well, I didn't lift this weekend. But I did help my friend move into her new townhouse. I've never seen someone with so much heavy stuff. I had to get the bulk of it cuz her, another friend of ours, and I were the only ones moving stuff in and the other person has a bad back so he cant lift heavy things. Between the reclining couch, the reclining loveseat, the big screen TV 30something inch TV, two other normal size tvs, dining room table, midwestern king size bed, and all of the other stuff (she seemed to have enough wood furniture for 2 houses), I was pretty beat by the time we were done. Nothing is sore except my hands and biceps a little. Then we stayed the night so she wouldn't be freaked out by herself her first night in her new townhouse. And I'm spent...

[Shane]

SLEEP
6 hours

LIFTING
BENCH PRESS - 275# x 2, 2 225# x 8

NEUTRAL-GRIP PULL-UPS - Bw# x 6, 5, 5

INCLINE DB PRESS - 90# Db's x 8, 6

DIPS - Bw# x 15, 15

OVERHEAD DUMBBELL TRICEPS EXTENSION - 80# x 12, 12

OTHER EXERCISE
None

SONG OF THE DAY
Van Halen - Unchained

OTHER STUFF
I felt weak today. I should have been able to get 275 4-5 times but couldn't. I could probably have gotten it 3, at least on the first set, but I didn't want to push it since I don't use a spotter. Either I haven't been training enough (which I think is the case) or my CNS is a little fatigued. Or I just had a bad day. No worries. My next workout will be light and then I'll shoot the weights back up again in the hopes of benching 315 soon. Soon though I think it will be easier to stick with a more dedicated exercise and nutrition routine since I wont be working as a trainer much longer so my schedule will be less hectic.

[ryuage]

315 is just around the corner

[Wikked1]

NICE Chest/Tri Session! 275 is damn repsectable and 315 damn I'd be happy as hell for that bench !

[BigNic]

big pimpin

[JustinF]

:spam:

[BIG C]

Good job on benching. Good luck on the 315!

[Shane]

ryuage - Let's hope so. Welcome to my journal, btw. :)

Wikked - I was dissapointed because I figured I'd get 275 4 times. But that's what I get for not working out for a week. What's your max at now man?

BigNic - All we need is a couple girls in bikinis holding some tubes of KY Jelly in a kiddie pool sitting nearby and I'm sure I'd be able to push 15-20 lbs more weight.

JustinF - Damn man. Everytime I see your posts I forget I gotta start workin' my arms so they wont be so feeble in the presence of the Master Curl Jockey.

BIG C - Thanks man. Hopefully next week. We'll see...*crosses fingers*

SLEEP
6 hours

LIFTING
SQUATS
315# x 7, 6, 5

SLDL's
245# x 8, 8, 8

SEATED MACHINE CALF RAISES
115# x 12, 12, 12

DECLINE SIT-UPS
Bw# x 20, 18

WRAPAROUNDS
Bw# x 20, 20

OTHER EXERCISE
None

SONG OF THE DAY
Danzig - Twist of Cain

OTHER STUFF
I have to study for an exam tomorrow in Japanese so not a lot of time to work out after work. Next week I'll have significantly more free time. If I can't get **** in order with more time...
I finally figured out what I'm doing for Halloween. I was talking to a girl on the phone and she was asking me about costume ideas cuz she's going to a party on Friday and doesn't have a costume. So naturally I tell her she should go as a school girl and have a guy go dressed as the principle. So she asks me if I want to go with her. I say sure. So now I'm dressing like a principle with my own personal school girl on Friday. She's always been real flirty with me and calls me a lot so this could make for an interesting evening...
Sunday night I have another party to go to. I'm going to go dressed as a Musketeer. I've got the sword and hat with the feather and everything. I think I'll do my best Porthos imitation. ;) Konichiwa bitches! :D

[dissipate]

Sunday night I have another party to go to. I'm going to go dressed as a Musketeer. I've got the sword and hat with the feather and everything. I think I'll do my best Porthos imitation. Konichiwa bitches!
lol. best of luck with the Jap exam!

your hams sound powerful.

[ryuage]

flirty... that's one way to word it! get at it mang! :)

[JustinF]

Nice session mang. Hope you did well on the Japanese exam.

[BIG C]

Little Skimpy school girl skirt!! :clap: I bet you have a fun Halloween! LOL

Good luck on the exam Bro!

[Shane]

diss - Domo arigato gozaimasu. My leg strength has always been my best attribute. I have to start working them more often and actually pushing them more though. :)

ryuage - Thanks man! That's just what I did! :alcoholic

JustinF Thanks bro. I did pretty well. Although I thought there was going to be more hiragana on it than there was so I could have used that time studying for other stuff. Oh well.

BIG C - This was probably the busiest Halloween I've ever had. And yeah, the school girl thing was fun. I wish I brought a camera.

STUFF
Well, I was going to go for 315 on bench press this week. But after this weekend that aint gonna happen. 4 parties in 3 days and a total of 14 hours of sleep in the same amount of time has taken its toll on me. So this week I'm just gonna focus on getting in a regular routine, hitting all my sessions and eating right. Then I'll try 315 next week and assess some goals for New Years. I'm not working so many hours now so it should be a little easier starting this week. Whew! Where's chops at? I need her to dress up like a geisha and give me a massage. :D

[Shane]

SLEEP
6 hours

LIFTING
INCLINE DB BENCH PRESS
95# Db's x 8, 6

- Felt weak. That's what I get for not lifting. Grrr....

T-BAR ROW
115# x 8, 8

- Yay.

HS SHOULDER PRESS
115#ps x 8, 6

LAT PULLDOWN
210# x 8, 6

SEATED DB CURL
40# Db's x 12, 10

DIPS
Bw# x 15, 15

OTHER EXERCISE
None

SONG OF THE DAY
The Cult - Rise

OTHER STUFF
First workouts after skipping 9 days or so really suck. I went grocery shopping today and got some good healthy food. Anyone ever try vege hot dogs? I bought some to try. 17 grams of protein per weiner. I hope they don't suck. That is all for now. Tomorrow is legs and abs. For once, I'm going to kill my quads.

[chops]

how bout i massage you while wearing my freddie kruger gloves? special - just for you :D

i love tofu \soy stuff but even veggie dogs tasted bad to me. did u like em

[chops]

did i ever tell you that i think you'd be hot in a samuari outfit and ponytails?

[Coke]

Session looks ok under the conditions dude, the db inclines were really nice...best of luck with the veg dogs, lol.

[Shane]

chops - Ok. But then you're only allowed to use your mouth, elbows, and feet. I think next time I'll try they soy dogs. They any good?

chops - Nope, you haven't. But if I thought you were saying that seriously I would actually wear that. :p

CoCoa - No worries. I haven't even started taking creatine or getting enough sleep yet so I'm sure I'll be fine. :) Sorry about the mix-up CoCoa. lol.

[MixmasterNash]

did i ever tell you that i think you'd be hot in a samuari outfit and ponytails?

This I have to see.

[Shane]

Nash - Pfft. I'd dress like a freakin' matador if a cute chick wanted me to. And chops is a cutie.

SLEEP
5 hours...or something

LIFTING
SQUATS
315# x 12, 8

- I said I was gonna hit my quads hard today so I did. I took this one to the limit of what I safely could without a spotter. I never do that. But oh well. I'll start hitting my legs hard and see where it takes me.

SLDL's
225# x 10, 10

- Not hard.

DECLINE SIT-UPS
Bw# x 20, 20, 20

ONE-LEG SEATED LEG CURLS
75# x 12, 12

- These are easier on the seated machine than the lying machine. I'll alternate them each work out.

ONE-LEG LEG EXTENSION
135# x 10, 10

- My quads were gone by this point. That's what I get for not working legs hard often. :D

WRAPAROUNDS
Bw# x 20, 18, 17

- Gone by this point.

OTHER EXERCISE
Shooting baskets - 30 minutes

SONG OF THE DAY
Pantera - A New Level

OTHER STUFF
Nothin' much. I'm gonna go watch my dumb ass Lakers play Ectx's wussy Spurs. Back to you. :hello:

[lilmase1153]

nice leg day man, squats are lookin real strong bro....

[Coke]

Carry on bro...315 squats are always good stuff.

[dissipate]

heh heh, legs looking powerful. can't believe you do ONE leg seated curls at 75... i do TWO leg seated curls at 55 if i remember right :/

[chops]

Sorry about the mix-up CoCoa. lol.

HAHA!!

as for the rest, i'm shivering with anticipation lol

[chops]

heh heh, legs looking powerful. can't believe you do ONE leg seated curls at 75... i do TWO leg seated curls at 55 if i remember right :/

me too :/

[chops]

i'm so excited that i'm gonna post here again!!

[JustinF]

Nice squatting mang!

[Shane]

lilmase - Thanks man. Glad to see you in here. :)

CoCoa - Thanks CoCoa. My squats will go up fairly fast now since I'm going to pusht hem.

diss - Just keep working at it and your legs will be so powerful you can kick someone into a wall. ;)

chops - shiver away. Actually I can pull that off. :p

chops - Hmm...maybe we should get a leg workout in together.

chops - I know you just can't get enough of me! :whip:

Justin - Thanks man. I'm going to work on busting them out.

SLEEP
7 hours - Went to bed at 4am. Woke up at 11am. Yay. Remind me not to do that again on a Sunday night.

DIET
Good. I'm gonna start posting it on Fitday once I finish punching in the specifics.

LIFTING
JUMP SQUATS
45# x 5, 5, 5, 5, 5

SQUATS
Warm-up: 45# x 10, 135# x 10, 225# x 5, 315# x 1
Work sets: 365# x 5, 5, 5

- Full squatting 365 felt really good today for some weird reason.

SLDLS
245# x 8, 8

SINGLE-LEG EXTENSIONS
120# x 12, 12

- Wanted to go heavier but my quads were tired from the heavy squats

SITTING SINGLE-LEG CURLS
90# x 12, 12, 12

DECLINE SIT-UPS
Bw# x 20, 20, 20, 17, 15, 8

SEATED CALF RAISES
105# x 8, 8, 8, 8

STANDING ONE-LEG CALF RAISE
60# Db x 12, 12, 12, 12

OTHER EXERCISE
Thai pads - 10 x 3 minute rnds w/1 min rest in between

SONG OF THE DAY
Danzig - Am I Demon

OTHER STUFF
I pushed the hell out of myself for today's workout. I had a cold since Halloween that I could have got from any of my friends since pretty much all of them are sick right now. It just got work from poor sleeping last week. So it's better now and I'm back in the gym.

[ryuage]

great effort shane, squats looking good.

[chops]

.

SLEEP
7 hours - Went to bed at 4am. Woke up at 11am. Yay. Remind me not to do that again on a Sunday night.

.

hey slacker, what is it that i'm supposed to remind you of? :p

your lack of journal activity has earned you a spot on my bookmark list.

[dissipate]

Just keep working at it and your legs will be so powerful you can kick someone into a wall.
my new dream - to be able to kick someone into a wall :P


your lack of journal activity has earned you a spot on my bookmark list.
lol is that how your bookmark list works

[Shane]

ryuage - Thanks man. I'm gonna start squatting harder because I have a good spotter on leg days.

chops - You're supposed to remind me of um...er...I forgot. A spot on your bookmark list??? Is that a good thing or a bad thing?

diss - It feels really good to be able to kick someone into a wall. ;) Did you see Return of the Dragon?

[Coke]

Props on the leg work...you are clearly at a new level mang.

[Wikked1]

POSTING again?? BOUT TIME!
Nice run you're enjoying in the Fantasy league bro!

[ectx]

About freakin' time you posted....and watch out...I'm only 10 lbs away from your squat...flaco legs. ;)

[chops]

i'll put it this way: i need to have a bookmark to my journal

:)

whatcha doing for turkey day? have a good one dorkus!

[Shane]

CoCoa - Thanks. But not yet.

Wikked - Thanks bro! Yeah, the fantasy league is going well. Good thing I can judge talent and have some good luck. :)

biznitch - Pfft. I'll start squatting hard and it will go up. Your pct can't save you! :moon:

goober - Ah ok. That's good then. :) I think. I'm going to my grandmothers house to eat a lot of food. What are you doing?

[Focused70]

About freakin' time you posted....and watch out...I'm only 10 lbs away from your squat...flaco legs. ;)

hey!

there can only be one flaco legz around here. *poses*

what are jump squats?

Stash

[chops]

my mommy is flying here to eat a lot of food, then i'm gonna exploit her and make her work all day for free on friday.

[chops]

and saturday and sunday.

[Shane]

stash - Jump squats are the same as a normal squat except you use a much lighter weight and when you squat down you explode into a vertical jump. When you land you want to get a knee bend and explode up again. The idea is to be as explosive as possible and have your feet on the ground for as short a period of time possible to execute the jump.

chops - Damn. You're going sweatshop on your own mother!?!?

[chops]

i might feed her again on monday. how is that sweatshop?

[dissipate]

you've kicked someone into a wall before?!??! i think i've seen a bit of Return of the Dragon................... hmm..


my mommy is flying here to eat a lot of food, then i'm gonna exploit her and make her work all day for free on friday.
!!!

[Shane]

chops - It's sweatshop because you are Asian. :P Pfft. What do you feed her, milet?

diss - A couple times. Once about 8 years ago I back kicked a guy into the wall and cracked the mirror pretty badly.. But that was in Tae Kwon Do. Now the only kick I practice regularly that can do that is the front push kick and we usually do it further away from the wall. The schools I've trained other styles in have all been bigger and more practical than back in TKD>

SLEEP
5 hours

LIFTING
Squats - 365# x 5, 5, 4

SLDL's - 255# x 8, 8

LEG EXTENSIONS - 270# x 8, 8

SEATED LEG CURLS - 180# x 8, 8

DECLINE SIT-UPS - Bw# x 20, 20, 20

SONG OF THE DAY
Megadeth - 502

OTHER STUFF
Secret of the universe - Broccoli tastes a lot better with cheese on it.

[JustinF]

Strong squats mang.

[Shane]

Justin - Thanks man. You wanna see something weird, check out today.

SLEEP
6 hours

LIFTING
Squats - 365# x 6!

- Uh...yeah. Go figure. I worked out with a girl that works the front desk at the gym tonight and she wanted to do legs so I did some light sets and figured "what the hell" so I did one hard set. I love and hate my legs at the same time.

Bench Press - 225# x 11, 9

Neutral-Grip Pull-Ups - Bw# x 6, 5, 5

Upright Rows - 110# x 12, 11

Lateral Raises - 30# Db's x 8, 8

T-Bar Row - 110# x 9, 8

Decline Bench Russian Twists - 10# x 10ps, 10ps

Barbell Curls - 100# x 8, 8

- Damn these are a bitch!

Wraparounds - Bw# x 20, 20, 20

Crunches - Bw# x 20, 20

OTHER EXERCISE
Treadmill - Walk @ 4.5mph at 4 Incline for 15 minutes

SONG OF THE DAY
Queensryche - Revolution Calling

OTHER STUFF
I'm gonna stop working at the gym officially soon. I'll keep training a few people but I hate training some people. Freelancing part time will be fun. I didn't even know I could do that until the manager told me it was ok. I'm glad I can still do it on my own though because there are a few people I really like working with. I have a lady who's 65 who has been lifting for about a year and is bench pressing 120 lbs now. She's a good friend who's a political science/photography teacher. I'm going to start training a friend of the manager's who just moved back into town and asked me to. She's already got a good body (like many girls she's too hard on herself). I got some good looks at it while we were in the gym's spa last night.
I'm stoked cuz I got a new guitar body today in the mail today. It's a white Les Paul body I got. I have to go shopping once Christmas is over and get some parts for it. I have to get a nice neck and some EMG pick-ups to put in it. My second Frankenstein guitar. Time to break out the soldering gun.
I'm gonna go watch Drawn Together now. Anyone else watch this show? It's freakin' hilarious. And the princess is hot for a cartoon character.

[chops]

And the princess is hot for a cartoon character.

you know you need some real companionship when you start checking out cartoon characters :p

how come u are going to work at the gym less?

[Shane]

Ling-Ling Hey, I get companionship all the time. I just appreciate fine drawing skills. Pfft. I'm gonna start working there less cuz I'll be doing more subbing and film developing. I got tired of training people some people who were especially difficult and I just got tired of doing it so much. ;)

[JustinF]

I hate your legs too! ;)

Strong session.

:birthday:

[Punky]

Hi.

[Shane]

Justin - Thanks bro. I think you're the only one that remembered. :)

Punky - Hey goober. How's it goin? I haven't seen you on AIM in a few days. :p

SLEEP
6 hours

LIFTING
None today

OTHER EXERCISE
Thai pads - 3 x 1 min. rnds
MMA sparring - 10 x 5 min. rnds w/2 min. rest between

OTHER STUFF
Damn I'm worn out today. Staying up late with friends last night and doing some sparring with friends wore me out. I think I'll go to my aunts and jump in the spa. It's cloudy outside and I think it's gonna rain. It'll be a good night to relax and get some guitar practice in.

[chops]

hoppy barfday, goofy!

[MixmasterNash]

Turning 19 and slutty again, eh?

[rookiebldr]

Oh, I'm sooooooo late. :( Happy birthday Shane. :)


Working out are we? w00t!!! :D

[Focused70]

hmmmmm.

maybe we should match Shane up with someone. hehehh.

nice sessions, f00. happy cake day too.

Stash

[JustinF]

Nobody else cares, they just pretend. ;)

[ryuage]

happy belated bday :)

[Shane]

chops - You always have a way with words. :)

MMN - Yup. I'm unleashing my inner slut on the world.

rookie - It's cool man. Always glad to have you around.

Soba - Well, I'm trying to get chops to hook me up with her "dear in the headlights" employee. We'll see how that goes. Thanks man. The cake was good.

Justin - That's why you are the man, man. :thumbup:

ryuage - Thanks mang! :)

SLEEP
6 hours

LIFTING
SQUATS - 375# x 4, 3, 3

- These felt alright. The pain in my wrist was distracting though. Hurt like a bitch keeping the weight in place. Loading and unloading all the 45's didn't help either.

LUNGES - Bw + 20# Db's x 15, 15 (each leg)

DECLINE SIT-UPS - Bw# (5th notch) x 20, 20, 20

SIDE BENDS - 30# x 20, 20, 20

LEG EXTENSIONS - 255# x 15, 15
SS/W
LEG CURLS - 165# x 15, 15

OTHER EXERCISE
Bike - 10 minutes

SONG OF THE DAY
Motley Crue - Kick start my heart

OTHER STUFF
Today after I got off work I went and helped a friend hang Christmas lights. We were hanging them outside and wanted to wrap them around a tree so I climbed the tree. After I wrapped them around the tree I went to jump down and the 15 foot drop did not agree with me. I swung down from a branch so the drop would be more like 8 feet and overswung. So I fell on my ass. I got up with a gaping hole in my left hand and a sharp pain shooting through my right wrist. Luckily I was fine everywhere else. After that I went home and went to the gym. The cute girl that works the front desk worked out with me which is always fun. And since she's studying to be a nurse she took quite an interest in my hand. So all in all not a bad day.

[dissipate]

huh? you fell 8 feet and hurt your hands and then went to the gym?!?!?!??!?!?!??!

[ryuage]

you have a hole in your hand and a sharp pain in your wrist and it wasnt a bad day? hrmmm

[rookiebldr]

the definition of hardcore: Gaping hole in hand, shooting pain in wrist and still working out all the while getting hot chick to comfort you. :)

[ectx]

gaping hole in hand? Must put a dent on your solo dates. ;) Nice squattin' foo'

[chops]

So all in all not a bad day.

either it didn't hurt that much or she was REALLY cute, eh?

"deer in headlights" is barely legal!! tuttut

:p

[Shane]

diss - Yeah, it wasn't a big deal cuz it was a leg day though so the only thing I noticed the hand on was the squats. The fall didn't do anything to any other part of my body except get my jeans dirty. I should have just jumped down instead of trying to swing down cuz that's when I stabbed my hand.

ryuage - You're right. It wasn't fun. But it could of been worse so I'm not going to complain....much. :)

rookie - I can't really be called hardcore since I didn't work out all week aside form yesterday and some bag work and stuff. lol

wookie - Hehe. Actually you're right. My right hand hurts most when I try to supinate it so no solo dating for a while. Luckily I can get someone else to do that.

chops - The hole in my left hand doesn't hurt much at all. My right hand is hurting like a bitch. And yes, she is really cute. I have a lot of respect for her and I'd date her in a heartbeat. If she didn't have a b/f I'd win her over. :mad:

Well, I worked on the wound and my left hand feels fine. My right hand hurts more than it did last night and is tighter. I'll ice it and see how that goes. I have cuts on my legs I didn't know I couldn't see last night through my pants but they are nothing. The thing that sucks is I wont be able to play guitar for a few days. Next week vacation starts and I'll have more free time. It looks like I'll be doing a lot of abs, leg work and cardio for a week or so. :D

[Wikked1]

gaping hole in hand? Must put a dent on your solo dates. ;) Nice squattin' foo'
Either that or put a whole new twist on them! LMFAO Sorry man!
Awesome squats there AWESOME!

[Focused70]

Love and lifting in the San Francisco Bay Area.

All is right in the world. lol.

Stash

[lilmase1153]

ace session there shane man... and way to seduce the ladies you lady man you

[MixmasterNash]

gaping hole in hand? Must put a dent on your solo dates. ;) Nice squattin' foo'

Gaping hole in hand? Sounds like whole new worlds of possibilites for a solo date.

[ectx]

The possibilities didn't hit me until later. Then again, the whole might be too big for Chain. ;)

[Shane]

Wikked - Interesting concept. Disgusting. But interesting. lmao

Soba - Actually I don't live in the Bay Area. I live next to the Sierra Nevada's. Chops is about 3-4 hours away from me depending on traffic and highway patrol.

lilmase - Nah. I wasn't seducing her. I would though.

MMN - Yeah, but think of the clean up. That's just nasty.

Rene - Pfft. Just because your member is small don't assume the same for the rest of us. :p

My left hand is feels almost healed thanks to some superglue. My right is tight but feels better than yesterday and has less swelling. I worked on the heavy bag for a total of about 20 minutes today. Even without the use of my right hand it was still a pretty good workout. I still had left arm punches, kicks, and head butts to use so not too much different than normal.

[twcolabear]

Hey Shane,
How are you?
I'll honor you with my first post in months;)
Only 2 more exams and I can start paying attention to myself again, and maybe show up at the place called "gym"
I got a song for you, have you heard of "nightwish"? look for thier song titled "Nemo" You might like it

Colabear

[Shane]

Anna - Hey, haven't seen you in here in a while. Good to see that you are still around. When are you going to start up a journal again?

UPDATE FOR 12/13/04

SLEEP
6 1/2 hours

LIFTING
SQUATS - 375# x 5, 3, 3

- Ouch. They seem to be responding well.

SLDLS - 250# x 8, 8

SEATED LEG CURLS - 180# x 12, 11

SEATED LEG EXTENSION - 265# 12, 10

DECLINE SIT-UPS - Bw# x 20, 20, 20

SIDE BENDS - 35# x 20, 20, 20

OTHER EXERCISE
Run 1 mile, walk 2

- I hate cardio

SONG OF THE DAY
Pantera - Walk

OTHER STUFF
Legs went well. Cardio is at a real low right now. Still can't grab anything or put a lot of pressure on my right hand but it's feeling a little better. I'll probably do some stuff with the left side of my upper body tomorrow if I have time. It's finals week so I guess we'll see. If not then I will Friday for sure.

[lilmase1153]

nice w/o shane. those squats look ace

[Coke]

Great leg training...love those squats bro.

[Focused70]

:withstupi

I can appreciate sldls now lol.

Stash

[Punky]

Just wanted to say "hi". Did you goto Disney yet??

[Shane]

lilmase - Thanks. :)

CoCoa - Thanks man. I'm pushin' em!

Soba - I never go crazy on SLDL's. But they are a good exercise.

Punky - Hey Punky. Haven't gone yet. I'm going on the 23rd. You want a mickey mouse antenna ball?

I better put something in here. Hmm...I thought this article had a funny headline. http://story.news.yahoo.com/news?tmpl=story&cid=519&ncid=519&e=2&u=/ap/20041215/ap_on_re_us/high_surf

[PizDoff]

Are you training now? Outside of lifting?



SONG OF THE DAY
Breaking Benjamin - So Cold

Excellent song!

[rookiebldr]

I better put something in here. Hmm...I thought this article had a funny headline. http://story.news.yahoo.com/news?tmpl=story&cid=519&ncid=519&e=2&u=/ap/20041215/ap_on_re_us/high_surf

Bah, I'm sure you can do better next time. :D

[chops]

what's your name on MyGoober?

[Shane]

PizDoff - As far as training martial arts, right now it's off and on. I don't go to a school usually. Sometimes I'll go to oneof my old schools and spar or get together with friends from an old school and spar in someones garage. Other then that the only training I'm doing right now is the occasional workout on the heavy bag or Thai pads with a friend. One of my new years resolutions is to do it more consistently though.

rookie - How about www.jeffismyhero.com :bow:

chops - I'll PM it to you if you really want it.

NO LIFTING TODAY

I did 10 rounds on the target bag. Hitting the heavy bag with my right hand would hurt like seeing Anna Nicole Smith in a thong so I decided against it. Hitting the target bag on the other hand feels fine. So 10 x 3 minute rnds with 2 minutes rest in between was the trick. Finished with 5 sets of 20 sit-ups. Felt good.

[lilmase1153]

good way to work it out shane.. you gotta get taht hand healed already man.

[ryuage]

trimspa baby

[Shane]

lilmase - I'm workin' on it. Icing it as we speak...in between typing of course. ;)

ryuage - I'd like to feed her about 50 trimspa at once. That oughta do the trick. :)

LIFTING
KNUCKLE PUSH-UPS
Bw# x 20, 20, 20, 20, 20

- Not very much resistance but I can do them with minimal pain so...

HANGING LEG RAISE STRAP LAT-ISOLATED PULL-UP
Bw# x 8, 6, 5

- These were awkward but actually felt like a pretty good exercise. Looks funny though.


MACHINE LATERAL RAISE
160# x 12, 12, 12, 11, 10

LYING PEC-DEC MACHINE
170# x 12, 12, 12, 12

DECLINE SIT-UPS
Bw# x 20, 20, 19, 17

OTHER EXERCISE
Walked 3 miles.

SONG OF THE DAY
Zebrahead - Rescue Me

OTHER STUFF
Not much right now.

[lilmase1153]

nice w/o shane.. and yeah take it easy on that hand already you need that bad boy to heal.. unless you know how to switch hit if ya know what i mean....

[JustinF]

Nice work Shane. Hope the hand heals quickly.

[Shane]

Lilmase - I can't switch hit. It would feel like I was cheating.

Justin - Thanks man. The hand is healing well actually. I think I should be able to lift normally in about a week.

I didn't do any lifting today. I ran two miles with a friend. It nearly killed me. Damn cardio.

[twcolabear]

isn't it funny how it's onething to workout at the gym, and completely different when you take it to the street ;)

[Shane]

You are just asking for a spanking.

I haven't done much cardio since before I was sick so yeah, running killed me. But fitness is specific and a person can be very strong and still suck air when they do cardio or they could be a cardio machine and as weak as pee wee herman. Don't worry. I'll build my endurance back up. :D

[dissipate]

I ran two miles with a friend. It nearly killed me. Damn cardio.
hehehe. you will get back to the top in no time you fitto tree-swinger you! hope your hand will be all healed soon.

merry christmas!

[Shane]

diss - Thanks. Merry Christmas to you too. :)

UPDATE FOR SUNDAY, DECEMBER 26th, 2004

LIFTING
Sit-ups - 10 sets of 20 reps
Knuckle Push-ups - 10 sets of 10 reps
Lunges (no weight) - 10 sets of 10 reps (5 each leg)

OTHER EXERCISE
Jog - 1 mile, walk 2

SONG OF THE DAY
Mussorgsky - Pictures At An Exhibition

OTHER STUFF
Today was a pretty full day. I had to work a bit and then I went horseback riding for a couple hours at my uncles. We were out riding and ran into a lady I work with who owns and trains horses on the side. She was telling me about this horse she's training for this guy I put in touch with her. This guy owns quite a few horses and someone GAVE him a Friesian. Must be nice. She knows that's about my favorite breed of horse so she said I can come check it out and ride him. I'm looking forward to that.
Christmas came and went way too fast this year. Faster than ever. That sucks. Next year I hope I have more time to enjoy it. Merry Christmas to all. And Happy New Years as well. Try not to get arrested.

[Focused70]

or go to Times Square on New Year's Eve. :p

Stash

[dissipate]

horseback riding!!!!!!!!!!!!!!!!!

!!!!!!!!!!!

[Wikked1]

:lurk: Hey man what's up in here? Hope you had a nice Xmas and enjoy the New year!

[twcolabear]

horsies!
I hope to find a new horse soon

[ryuage]

:spam:

[Wikked1]

still no posts? What's up man you still working out ,by the way congrats on a nice run on the FFL! Your record was excellent! Nice work!

[Shane]

Soba - That would have kicked ass but living on the other side of the country makes that kinda expensive.

dissipate - Yup. Too bad I didn't have my bow. Then again I probably would have just shot myself with an arrow.

Wikked - Thanks man. I did. It went too fast but other then that it was good. How was yours?

Anna - I offered for you to come ride. My uncle has a quarter and an arab. So shame on you for not accepting. Did you do that feed lease for the arab?

ryu - Tasty Spam. Now my innnards will live forever!

Wikked - I haven't been doing crap in December. But not to worry. That's why I'm posting now. The fantasy league was fun. I didn't participate the last two weeks cuz I knew the Eagles would probably sit McNabb and I'd lose. Damn playoff format. I can't complain about 12-2 though. It was fun though. We should do that again next year.

SLEEP
Last night I got a full 8 hours.

LIFTING
BENCH PRESS - 225# x 7, 5

- My max at 225# dropped about 5 reps. Needless to say I'm not happy with that. The wrist hurt a little but I'm going to get that strength back ASAP!

LAT PULLDOWN - 195# x 6, 6, 6, 6

- Weird but this didn't hurt as much as the bench did. I didn't go near failure though so that might've had something to do with it.

SEATED MACHINE PRESS - 110# x 12, 12

- Not a problem. No pain.

SEATED MACHINE ROW - 150# x 8, 8

DECLINE SIT-UPS - Bw# x 20, 20, 20

OTHER EXERCISE
Twisting the caps off of pepsi bottles

SONG OF THE DAY
Van Halen - Judgement Day

OTHER STUFF
Well, I'm back in the gym as of today. Right now my goal is to have my strength fully recovered by the end of January which shouldn't be too hard. My wrist is still a little sore but not too bad and I'll just work through it. Anyway, good to be back even though I'm a bit weaker.

[lilmase1153]

good to have you back shane... and dont worry your muscle memory will kick in, in no time at all...

[ryuage]

spam is good for the soul, ever had some spam musubi ? :)

[ElPietro]

Right now my goal is to have my strength fully recovered by the end of January which shouldn't be too hard.

What strength? :moon:

[Focused70]

And the crowd boos!!!!

....at Pietro. :p

Stash

[MixmasterNash]

Wrist? Is the this same hand injury as before? Or are you milking the horsies?

[Shane]

lilmase - Thanks bro. I'm hoping you're right.

ryuage - Nope. I've never had that. I don't think I've eaten spam since I was about 5. But musubi reminded me of wazabi and now I want sushi damn it.

Pete - Don't make me get motivated to outlift your oscillating ass. :p

Soba - How are your lifts coming man? I haven't checked your journal in a while. *heads over to Stash's journal*

Nash - It's the same wrist. It's almost healed but I haven't been babying it. Oddly enough, I've done a few stupid things to delay the healing (like sparring stand up and on ground with some friends) and other things that seemed to speed it up (like playing my guitar). So it's all evened out I think. It didn't hurt much so I'll just deal with it now and hope it gets better.

LIFTING
SQUATS - 315# x 5, 5, 5

- Went a bit easy. 315 doesn't really feel heavy anymore.

LEG CURLS - 160# x 8, 8

LEG EXTENSIONS - 250# x 8, 8

DECLINE SIT-UPS - Bw# x 20, 20, 20

SIDE BENDS - 25# Db x 20, 20, 20 (each side)

OTHER EXERCISE
Shooting baskets for about an hour

SONG OF THE DAY
Rage Against The Machine - Know Your Enemy

OTHER STUFF
Today is a weird day. Last week, my mom had a viral infection again and she tested positive for diabetes but it was most likely because of the viral infection. Her doctor wasn't worried about it when she went in today. But I guess it scared her into working out again. So I took her into the gym today and showed her what I want her to do. What's funny is my mom, even though she hasn't worked out and a while and never did much, is one of the stronger women I've trained. On another note, my dad's mom died today. It's very weird because I I feel a bit sad because she was my grandmother. But I've only met her 3 times in my life and if she was in a line-up I wouldn't know she was my grandmother. So I'm a bit sad because one of my grandmothers died and because I don't care about it as much as I'd like to.

[MixmasterNash]

Sorry about your mom and grandma, but glad to hear your mom will be okay!

[dissipate]

HOpe your mom will be okay. It's awesome that she's at the gym! When I try to get my mother to do some cardio she scolds me :rolleyes:

Sorry to hear about your grandmother :/

[dissipate]

oh and WOW your leg curls and leg extensions are really powerful!

[Coke]

The squats are ace - nice effort overall...that is great about Mom doing some training.

[ElPietro]

Pete - Don't make me get motivated to outlift your oscillating ass. :p

What's that mean? You gonna start taking test like everyone else in journal land these days? :D

Please, never refer to my ass...especially as oscillating! :swear:

Glad to see your mom, working out. Keep her at it. Any motivation is good motivation. I'm sure she's fine.

[Wikked1]

Bummer about Grandmother dude,good stuff about your Mom working EXCEPT now she'll know all about those hot babes at your gym and you know how mothers can be! tuttut Nice work in the squat rack!

[ryuage]

I wish 315 felt light for me :(

on a different note....

sorry to hear about the grandmother and hope your family is doing well, especially your father.

[chops]

I didn't do any lifting today. I ran two miles with a friend. It nearly killed me. Damn cardio.

hey shaney, whaddaya wanna do when u come visit me in the bay. i know! lets go running, yeah! :D


i'm sorry to hear about your grandma but who can blame ya for how you feel since u barely knew her. . the way you feel makes for two of us. i felt that way as well when my grandmother passed. i felt bad for not being more sad, like i was being insensitve, but i hadn't spoken to her for like a decade.

uh oh. watch out for the creeps checking out your MILF:P

[rookiebldr]

nice to see you back in action again. best of luck keeping your mom in the gym... now work on your sister. ;)

And my condolences to you, Shane.

[dissipate]

i've heard of MILF but what exactly does it stand for????

[Punky]

Hiya....quit breaking my cel phone!

[JustinF]

i've heard of MILF but what exactly does it stand for????

Mom I'd Like to ****.

'sup Shane?

[dissipate]

oh. :eek:

[Punky]

What's new?

[Shane]

Nash - Thaks man.

diss - Thanks. :)

diss - Thanks again. ;)

CoCoa - My legs are still skinny though. :(

Pete - Nah. I'll stay natural. Besides, If I was gonna use it would be stupid unless I followed a strict diet at the same time. Thanks chico!

Wikked - Hehe. My mom is more perverted than me. If she saw a hot girl at the gym and was talking to her she'd just try to hook me up. lol

ryuage - I hope someday like 450 feels light. :)

chops - Nooo! No running! Let's kickbox instead. :D

rookie - Hey man, how's the traveling going?

diss - Just watch American Pie. :)

Punky - Your cell phone is no match for the power of my voice!!! So...you thought my voice was going to be higher pitched, eh? Pfft. :p

Justin - Nothin' much man. Just a lot of family stuff. It's all better now though. How's your freakish arm strength doing?

PunkE - Things are finally getting sorted out.

LIFTING
BENCH PRESS - 225# x 8, 7

- Went up a rep even though I haven't lifted since my last post. Go figure.

LAT PULLDOWN - 195# x 8, 8, 8

DIPS - Bw# x 14, 12

DUMBBELL ROW - 100# x 6, 6

DECLINE SIT-UPS - Bw# x 20, 20, 20, 20, 20

OTHER EXERCISE
Basketball - 1 hour

SONG OF THE DAY
Metallica - Disposable Heroes

OTHER STUFF
Well, there's been a lot of family stuff going on lately. It's been strange. Even surreal. My mom doesn't have diabetes. Which is good. My grandmother that died is a weirder story though. I know normally I don't put a ton of personal stuff on the net but since this is my journal and I know all of you that post in here I'll explain a little. When my dad was a kid his dad left and no one really knew why. My dad's mom eventually took up with this other guy who used to beat my dads brothers and sisters. My dad was the oldest so he couldn't do it to him. Eventually my dad told the guy if he touched one of his siblings again he would kill him and my dad moved out. There has been a rift between him and his mom ever since. After high school my dad had the choice between a football scholarship to USC or joining the military. Since he was the oldest and there was a draft going on, he joined the Marines and did two tours in Vietnam. When he was in the Marine corp he eventually got top secret clearance. When he did they told him that his dad was one of the survivors from the U.S. Indianapolis. It was believed he had psychological trauma from it. About 5 years ago he died in a veteran's hospital in San Francisco. In his pocket was a piece of paper with the name of my father and the town we lived in. So the hospital notified my dad and m dad saw to his funeral arrangements. My dad and his mom never made up and in my whole life I only saw her 2 or 3 times. The only person on that side of the family that we keep in contact with is my aunt and her sons. So after my grandmother died my aunt and some of the other relatives go into her room and there are pictures by her bed. But the only pictures there were of my dad growing up and in the military and of me and my sister as kids. There weren't any of anyone else. My aunt told us that everyone was taken aback by that. And when I heard the news I thought it was really sad. I felt so bad for my father and all. I debated back and forth about going to her funeral but my dad didn't say if he was going or not. He's always been really private about that stuff. My mom went to the viewing but as far as I know he didn't. The morning of the funeral I was over there hanging out but it didn't look like he was going to go. I wanted to go see her and my relatives I don't know. The guy she was with back then is still alive and everyone hates him (he didn't hit the kids after my dad threatened him though back then). If I saw him I'd have to try my hardest not to beat him down, even though he's old now. I would of felt kinda like I was betraying my father if I went to the funeral and he didn't though. So I didn't go even though I wanted to. But I'm trying through my aunt to learn about my relatives on that side...
Since my last posted workout I haven't been lifting. I have been working the heavy bag, playing basketball, hiking, and shooting a bow. But that's about it as far as activity. Ironically, I've gotten my diet in order and have been eating better overall. I even like broccoli now. Go figure.

[dissipate]

great news that your mom doesn't have diabetes! and i'm sorry about the turmoil-y family background and what you're going through. :/

glad to see you working at the weights again and your diet being in order. WB shane. how's your hand?

[Shane]

Thanks Diss. My hand is pretty good now. It feels a little tender in one spot but it didn't affect my lifting at all today. :thumbup:

[PizDoff]

Cheer up bud, things will get better.

[chops]

gosh, discovering that more than meets the eye must weigh heavily on your mind. i don't even know what to say but time does heal and i hope you feel better soon.

mmmmm broccoli!

[lilmase1153]

good luck and best wishes that you and your family sort things out.... and nice w/o shane

[Wikked1]

Sorry to read about your personal stuff man. WAIT what was that? DID anyone else here that? Yes that crackling sound.....it was hell freezing over SHANE has cleaned up his diet?

[twcolabear]

Shaney posted! YEY!

[Shane]

PizDoff - Thanks man. Everything is cool now. :)

chops - We still gonna have lunch or something? Twcolabear may be up for joining us if we drag her kicking and screaming.

lilmase - The words are appreciated mase. :) Thanks.

Wikked - Yeah man, my diet is actually much better. Not perfect. But better. I'm gonna start posting it on fitday and link it.

Anna - Couldn't get enough of me on MSN, eh? :p

SLEEP - 7 hours

DIET
9am - 7 egg whites, 1 yolk; 1 glass OJ; 1 cup oatmeal w/1 cup milk
11am - Protein shake, orange
2pm - Chicken breast/lettuce/tomato on wheat bread; Tea w/splenda
5pm - post-workout protein shake
6pm - lean steak, tea w/splenda, 1 cup brown rice

Here's what I did today:
Bench press - 225# x 8, 6
Lat pulldown - 200 x 8, 8
Incline db press - 65# x 12, 12
Seated rows - 140# x 12, 12
Dumbbell row - 80# x 12, 12
Lateral raise - 20# x 12, 12
Side bends - 30# x 20, 20

OTHER EXERCISE
Walking @ 4mph, 4 incline - 30 minutes

SONG OF THE DAY
Tool - Lateralus

OTHER STUFF
Well, I went a little light today after the bench and lat pulldown. Not too light though. It was still a struggle. Everything went fine though. My wrist was solid. The slight tear from sparring was fine. Everything went well. Tomorrow will be legs. Ouch! ;)

[dissipate]

where is the legs workout!! :)

[chops]

PizDoff - Thanks man. Everything is cool now. :)

chops - We still gonna have lunch or something? Twcolabear may be up for joining us if we drag her kicking and screaming.

don't worry, i keep my club in the trunk. if she comes, i want to see a belly dancing show :) so bring your singles .

[Wikked1]

Solid work out! Clean diet in here I don't know man , I may need some time to adjust to that!

[ryuage]

so are you cutting right now :D

[Shane]

diss - Right here!!!! ;)

chops - I think you should both have to do some belly dancing.

Wikked - Yeah, liking broccoli is weird. I don't feel like myself. I think I've been possessed by the jolly green giant.

ryuage - Uh...I'm not sure what I'm doing. But I'll bet that was obvious. But **** it. I'll go on a cut. I need it anyway right now after the holidays.

SLEEP: 5 hours

LIFTING:
SQUATS - 315# x 7, 5, 5

SLDL's - 235# x 8, 8

LEG EXTENSIONS - 230# x 15, 12

LEG CURLS - 140# x 14, 12

DECLINE SIT-UPS - Bw# + 10# x 15, 15, 15

SIDE BENDS - 30# x 20, 20, 20


SONG OF THE DAY: Fear Factory - Scars

OTHER STUFF:
I'm tired so I'm not posting diet today. It was good except for the 3 gordita's and 32 oz. pepsi I had for lunch.

[lilmase1153]

ok one Q how do you do a w/o like that off of only 5 hours of sleep.. you monster you :-)

[Shane]

My legs are strange. They've always been a little above average as far as strength goes and I still don't train them that hard. Junior year in high school I weighed about 185 and the first time I did a full squat I could get (barely) 335. BUT my calves are sticks, and the size of my thighs isn't much better. So I need to train them harder to make them bigger. But I just don't trust most spotters on lifts like the squat.

[rookiebldr]

Nice squating Shane. Time to get more sleep though. ;)

[Shane]

Thanks rookie. I hope that's not an invitation. lol

[rookiebldr]

;)

[dissipate]

you need more sleep sir :P my turn to nag you back!! ha!

whole workout looks strong!

[Wikked1]

Calfs are a biotch I can relate man. As far as squats & spotters go why not just use the power rack? Set the stops so you don't get buried!

[chops]

um

ga ga goo goo

*drool*

[Shane]

rookie - Thanks. I do need more sleep. I should have someone shoot me with a tranquilizer gun every night.

diss - You should beat me upside the head. That should put me to sleep. :)

Wikked - My calves are a wimpy 15.75 inches. Pfft. I dunno why I never use the power rack actually. I guess I just don't like going to failure on the squat in general because the closer you go to failure the more likely you are to break form and I always like to keep the form good and just stop a rep or so short.

chops - Baby need her bottle? :p

This update is for last night...

SLEEP - 4 hours. I was one tired bitch.

LIFTING
Bench Press - 225# x 10, 7

Lat Pulldown - 200# x 7, 7, 7

Lateral Raise - 25# x 11, 10, 10

Swiss Ball Crunches - Bw# + 10 x 15, 15, 15, 15

Just a fairly quick work out. Yes, I'm still gonna start actually working my arms. I just haven't gotten around to it yet. lol

SONG OF THE DAY - Breaking Benjamin - So Cold

OTHER STUFF
Nuttin' for now.

[lilmase1153]

nice w/o and yes it was quick, i guess speed is your expertise :-)

[ectx]

Homes, you're slackin'. Get back on it cabron!

[JustinF]

Homes, you're slackin'. Get back on it cabron!

:withstupi

....and get some sleep. foo!

[Shane]

mase - Yeah, it was a quick workout. But it'll get better. It'll be longer tomorrow for sure.

Rene - Yes mom.

Justin - Mmmm sleep, those little slices of death, how I loath them. Not. I love sleep.

I didn't work out today but I did go snowboarding. So I figured I'd write in my log anyway. lol.

[dissipate]

:bash: hope this virtual beating helps!

[chops]

Bump

[Wikked1]

Snowboarding alright! It counts for cardio in my book ....especially if you have to do a lot of skating to get where you're going (like across the flats?)

[Focused70]

Your calves are bigger than mine.

No sympathy for j00!!!

:p

Stash

[Shane]

Ok, I've been thinking about it. And, as I mentioned to Ryu in here, and Rookiebldr on AIM, I'm gonna go on a cut. I'm on the road to being a fatty right now so before I hit Ectxville, I gotta turn it around. :p I need to get nice and lean again for summer. So I took some stats:

Ht - 5'11"
Weight - 225
Bf % - 22

Bench - 225# x 10
Squat - 315# x 7 (could probably squeeze out more but you all know that's my story on squats)

In exercise physiology on Friday we were going over some review stuff incase a few people in the class hadn't taken exercise physiology before. So we did the Rockport VO2 max test and I finished walking the mile in 12:50 but I'll admit, I could have walked a bit faster, as could most of the class. But I'm gonna be running so, aside from the VO2 max info, that data is useless for me. I'll post the VO2 max later cuz I think I left my ex. phys. binder in the locker.

We also did the vertical leap after the Rockport test and I scored 30" on the Vertec. So I'll keep track of that. Obviously I'd like to see that # go up to as high as it's been before. My other goal is to try and run 2 miles before the song The Rhyme of the Ancient Marine finishes. lol

We'll see how it goes...

[Shane]

mase - Actually I think underachieving is my expertise. Just call me Vitor. lol

Rene - I'm gonna catch up to your punk ass even if immigration couldn't. :p

Justin - Will do.

diss - I don't know how much good that will do. Being beaten by a girl just turns me on. :moon:

chops - bump? Where? I thought you said you were STD free!!!

Wikked - I think snowboarding should count as cardio too. I didn't have to skate much to get to around though.

soba - Yeah but I probably weigh more than you too. A lot more. Not in a good way.

[rookiebldr]

You'd think with that weight you're lugging around those calves would be bigger. ;)


Good work on at least announcing you're gonna cut. Now the fun begins. Good luck mang.

[lilmase1153]

damn bro sorry to hear about taht i feel for ya.. (about cutting) ive been on the cut since january and this sucks.. hopefully you dont have as much trouble :-)

[Shane]

Rookie - Yeah, you'd think they would be. You'd be wrong though. My calves are damn skinny. Strong, but skinny. It's kinda like God said "I'll give you all kinds of action, but I'm gonna make your penis small." Then again, it isn't that bad. That would suck. lol

mase - I hope it goes well. I haven't done a cut in about 3 years. I'll try to get some pictures up.

Ok, here was tonight's workout:

SQUATS - 315# x 8, 6, 5

SLDL's - 245# x 8, 8

LEG EXTENSIONS - 250# x 14, 12

LEG CURLS - 160# x 8, 7

DECLINE SIT-UPS - Bw+10 x 15, 15, 15

I followed that up with 30 minutes on the treadmill @4mph and a 3 incline. I'll start tracking diet tomorrow.

[lilmase1153]

damn nice w/o shane.. squat adn sldl's look great.. but cardio come on man :-)

[dissipate]

eh. you're supposed to get knocked out before even having a chance to be turned on!

the workout is much better this time!

[ectx]

About freakin' time, cabron. Good to see you posting these back in here.