PDA

View Full Version : My Lifting Journal



Pages : [1] 2

Hercule
08-05-2003, 06:37 PM
Hello all. This really is my last journal here. I am changing routines from the one that I am using, but don't really like, to one I will really enjoy. I plan on sticking this routine out. I hope to gain strength and size. Here is the plan-

Day 1- Legs
Day 2- Chest/Triceps
Day 3- Back/Biceps
Day 4- Shoulders

Wish me luck, and feel free to comment at any time.
:)

SquareHead
08-05-2003, 06:39 PM
Are you going to do hammies on leg day (day 3)? Oh ya... HI :spam:

Hercule
08-05-2003, 06:43 PM
TRAINING

Deadlifts/Shoulders

Deadlifts-
135X8
225X8
315X3
350X4

Not bad at all. I am coming back nice and strong after my back injury.

Standing OH Presses-
135X6 (2)
155X3

Wow, my shoulders arn't as strong as I thought. After doing push presses so long, it was hard to do overhead presses with no leg drive. My shoulders were quite pumped after this.

Lateral Raises-
10'sX10
15'sX8
25'sX6

Nice burn in the side delts here.

Bentover Laterals-
15'sX8 (3)

I don't know what the problem is here, but I never feel any muscle in particular being worked.

Shrugs-
135X25 (2)
225X15 (2)

These really burned my traps. 2 second pause at the top of each rep.

GENERAL/COMMENTS

Diet- Pretty good, except I binged on pizza tonight. It was my first cheat meal in 2 weeks. No biggie:).

Sleep- 7 hours

Comments- Today was another long day at band camp. My workout wasn't the greatest, I was low on energy for some reason.

Ryan

Hercule
08-05-2003, 06:46 PM
Squarehead- Yes. On Leg day, I do squats, then 2 quad and 2 ham Exercises. I will do calves every other week on Deadlift day. Thanks for dropping by man.

SquareHead
08-05-2003, 07:15 PM
Youre workin hammies on day 1 and 3 mang.

Hercule
08-05-2003, 07:26 PM
Yeh, i know. I use a conventional stance on deadlifts, however, which uses more back strength. My back is sore the day after deads, but I never have any DOMS at all in my hammies. Thanks for dropping in mang.

Hercule
08-06-2003, 08:48 PM
No training today, and diet was horrible, but there was just something I thought I would mention. Today, I was at the school with my dad picking up my schedule. We were walking in, and two football coaches were walking toward us, and just stopped and stared at me. One of them cursed, then they both started saying how massive i had gotten over the summer. Then they demanded to know why the hell I wasn't on the football team, and i just told them I didn't like it. They ragged me for a few mins and then I went and picked up my schedule. The odd thing is, i have lost 10lbs. since they last saw me. Not really a big deal, but something I thought I would share. Made me feel good:).

pruneman
08-06-2003, 08:57 PM
...sweet

SquareHead
08-06-2003, 08:59 PM
Dude I just realized at 5' 10" you are a prety damn big kid. You could dominate. But do what makes you happy for sure!

unshift
08-06-2003, 09:06 PM
football sucks... powerlift instead! :cool:

SoulOfKoRea
08-06-2003, 09:27 PM
Who wants..........:spam:?

Good luck with the training, I guess you are bulking? those football coaches aren't the brightest guys in the world ;).

Hercule
08-07-2003, 12:59 PM
Thanks a lot guys.

SOK- I am actually TRYING to cut right now, but my body won't quite cooperate. If all else fails, I may have to start doing cardio:eek:

Hercule
08-07-2003, 02:47 PM
TRAINING

Chest/Triceps

Bench Press-
135X10
185X8
225X6 (2)
205X8

Good sets. I am not used to high reps after maxing on board presses for so long. I will move up to 235 for my working sets next week.

Incline Press-
135X8
185X3
205X1:(

These sucked. My arms were worn out by this point anyway.

Dips-
BWX5
BWX4
BWX3

Ladies and gentelmen, this is what happens when you don't work your chest in over a year.

DB Flyes-
25'sX10
25'sX8 (2)

Read above comment.

Skullcrushers-
95X6 (3)

Don't know what was going on here....

GENERAL/COMMENTS

Diet- Excellent. Finally back on track.

Sleep- 8 Hours

Comments- Another hot day today:(. 104 degrees to be exact. I'm ready for winter. We got this extremely hot girl in band today, man I wanna get to know her. Wait..what am I saying? I have a girlfriend tuttut

Big o Boy
08-07-2003, 03:42 PM
You seem about the same strength as me on chest and presses. I'm interested to see your progress.

Oh, and the hot chick... you could always get to know her, and keep her as a side note if the other doesn't work out ;).

Hercule
08-07-2003, 04:08 PM
BOB- Thanks a lot for dropping in. Yeh, our maxes are about the same. Feel free to drop in any time. Oh yeh, and good advice on the girl;)

eatdirt40
08-07-2003, 07:35 PM
hercule how much do u ****ing weigh cuz ur llifts are incredible

Hercule
08-07-2003, 07:51 PM
Its all in my Sig. Bro-

STATS:
Age:15
Height/Weight:5'10"/220lbs.
Years Lifting:1

Squat:370
Bench Press: 290
Deadlift:420
Total: 1080

PowerClean: 240
HangClean: 225
Push Press: 210

Hercule
08-08-2003, 07:22 PM
Holy DB Flyes! My pecs are sore as h e double hockey sticks today. I can barely soap myself up when taking a shower. My pecs are finally getting some shape back, even with the gyno:(. Diet was excellent today, except for eating fried chicken at my grandmothers, which upset my stomach something awful. Tommorow is Back/Bis....can't wait.

Ryan

Hercule
08-09-2003, 04:12 PM
TRAINING

Back/Biceps

Conv. Deadlifts-
135X10
225X10
315X6
370X1
300X6

Good sets. My max is SLOWLY climbing back up to where it used to be. In order to really fry by back, I stopped the weight just an inch above the ground so all the stress would stay on my back. It worked, my lower back was fried and pumped like mad.

One Arm DB Rows-
80X8/8
80X7/5
65X9/7

Wow, my lats were fried. My left side seems to be a bit weaker than my right.

T-Bar Rows-
2PX8 (2)
3PX6
3P+25X2
2PX8

BB Curls-
75X6 (3)

Eh, my biceps were already fried from the back work. These were pathetic. Full ROM, however.

Hammer Curls-
25'sX6 (3)

Read above.

GENERAL/COMMENTS

Sleep- 8.5 hours

Diet- Excellent

T-

Hercule
08-11-2003, 12:17 PM
TRAINING

Shoulders

Military Presses-
95X10
135X6 (2)
160X2

Crap. I was sure that I was going to get 160 for a triple because rep number two just flew up.

Shrugs-
135X30
225X15 (2)
315X6
135X20

Good sets. Traps started burning on the high rep sets. 2 second pause at the top of each rep.

Lateral Raises-
15'sX10
20'sX8
25'sX6

Good sets.

Thats all. Shoulder days are never really long. I don't bother with Bentover Laterals because my rear delts are usually pretty sore after Back/Biceps day. Front raises would more than likely lead to overtraining of the front delts. I am thinking about adding Upright BB Rows.

GENERAL/COMMENTS

Diet- Excellent

Sleep- 7 hours

Comments- This was yesterdays workout, I didn't have access to my computer afterwards. The scale still says 225lbs, but my shorts with a 38" waist are just falling off. Muscle mass must be going up, and hopefully fat is going bye bye. Legs tommorow.

Ryan

rpffly
08-11-2003, 12:39 PM
Your 15 and you lift that much?!?!?!...............................(I just fell of my chair)

Hercule
08-11-2003, 01:50 PM
LMAO! Yeh man. Not to brag or sound conceited, but you should have seen me before my stupid back injury. Thanks for dropping by. Make yourself at home:).

Hercule
08-11-2003, 07:22 PM
Haha, just got home from a family get together. My aunt and uncle from ND just flew down, and the whole family got together at my grandmother's house. None of the men could believe that I was in 10th grade, and my uncle was convinced that I was juicing up. It was great hearing all the compliments on how massive I am, but after a while, it got kindly annoying to be the center of attention. Had a great time however. Ate 3 Hamburgers and 5 hot dogs. Legs tommorow.

Ryan

Hercule
08-12-2003, 01:04 PM
Due to time constraints and other circumstances, leg day will have to be moved to tommorow. Last night, I was putting on my shirt, and all of a sudden my shoulder started hurting, and I had limited mobility for about 30 minutes. After that it felt fine, and hasn't bothered me today. Hope I havn't messed it up or anything.

Hercule
08-13-2003, 02:51 PM
TRAINING

Legs

Olympic Squats-
45X8
135X8
225X8
275X3
300X1
315X1
335X1

Ah, good sets. My quads were shredded after these. I havn't done olympic squats in forever, and powerlifting squats are still a no no, my back won't take it. I could have done more than 335, but my form started to get sloppy and I was leaning over too far.

Leg Presses-
225X12
315X8
405X6
505X2
405X6
315X8
225X12

Great sets. My quads were completely tore up after this.

Lying Leg Curls-
90X12 (2)
115X5

Good sets. I kept constant tension on my Hamstrings the whole time. They were pretty pumped after this.

Leg Extensions-
2PX12 (2)
3PX8 (2)

Bleh.

Calf Raises-
225X20 (3)

Calves were screaming after these.

GENERAL/COMMENTS

Diet- Excellent

Sleep- 7.5 hours

Comments- Great leg workout today. The olympic squats were different. I'm used to doing PL squats, so it took a little while to get used to them. Tommorow is Chest/Triceps.

Ryan

Big o Boy
08-13-2003, 03:45 PM
Nice lifting Herc. :thumbup: By Olympic squats, do you mean full-squats or (ATF's?). I'm too lazy to look them up right now. :p. And with your shoulder wierding out, you think it's still alright to hit Chest/Tri's? I'm all for it, you just don't wanna injure yourself man. ;)

Hercule
08-13-2003, 04:07 PM
The difference between OL squats and PL squats is-

PL Squat- Wide Stance, sit back, knees do not go forward. Hips, Glutes, and Hamstrings are main muscles involved

OL Squat- Close stance, go straight down, knees move forward. Quads are main muscles involved.

PL squats are generally easier because of mechanical advantage. And, yes, OL squats are ATF.

My shoulder hasn't really bothered me, but I will see how things feel tommorow when I am warming up. Thanks for dropping by man.

Hercule
08-15-2003, 11:03 AM
Did some manual labor yesterday. Spent 8 hours helping a man move 2 trailers of Airplane parts. Made $65 dollars, not too bad. Chest/Triceps today.

Big o Boy
08-15-2003, 12:15 PM
that's always fun... I helped my church the other day cutting down trees/brush and hauling them into a big pile. I was grabbing the biggest Trees. :D haha, anyway... good luck with your WO today, I will be doing the same. Going to try to go heavy on the bench today, since my last workout consisted of DB presses and such. Going to try 300 again... :rolleyes:

Good luck!

Hercule
08-15-2003, 02:57 PM
TRAINING

Chest/Triceps

Bench Press-
135X10
185X8
235X5 (2)
255X3

Great sets. Very pleased here. Going to move up to 245 next week. Had plenty to spare with the 235.

Dips-
BWX5
BWX4 (2)

Good sets. Strength is finally coming back. Really fried my pecs.

SkullCrushers-
95X6 (3)

Bleh.

Incline DB Flyes-
25'sX10 (3)

Great sets. Got a tremendous pump in my pecs.

Inline DB Skullcrushers-
25'sX15
25'sX10

Just finishing off my triceps.

GENERAL/COMMENTS

Diet- Excellent

Sleep- 8 hours

Comments- Great workout. Strength is really coming back in my pecs. Tommorow is Back/Biceps.

Ryan

Hercule
08-16-2003, 07:46 PM
I am gonna change my routine around a little. On Back/Bi day, my bicep work suffers because of the rows done beforehand, and same on Chest/Tricep day. Here is the new split-

Monday- Chest/Biceps
Tuesday- Legs
Wednesday- Rest
Thursday- Back/Triceps
Friday-Rest
Saturday- Deadlifts/Shoulders
Sunday-Rest

Big o Boy
08-17-2003, 01:42 PM
Hmm... seems like an interesting split routine, i'm curious to see how it works for you. The same is happening with me so I'm just going to do STRICTLY Back, and STRICTLY chest, even though it involuntaryly(sp) uses the Bi's and Tri's on those days. But No Curls on back day, no Skulls on Chest day, etc. Then I'm going to have a separate day where I do arms only. Good luck with your routine, you are going to be one strong mofo when your my age ;).

Hercule
08-17-2003, 01:52 PM
Thanks alot man. I am going to see how this routine works. If I start feeling overtrained, I will go back to my old routine. Oh, and hope you don't mind me using your quote in my sig:).

Hercule
08-19-2003, 05:01 PM
TRAINING

Chest

Bench Press-
135X12
185X10
245X5
245X3+2

Good sets. This workout started at 8PM, so I was pretty tired by then. The first 245 was a struggle, and the second set of 245 was very hard. I will stick with this weight for another week.

Incline Press-
135X8
185X5 (2)

Bleh, arms were pooped by now.

DB Flyes-
25'sX10 (3)

I am going to move up weight next week.

Biceps

BB Curls- 90X6 (3)

Bleh.

Hammer Curls-

35'sX8
35'sX6 (2)

GENERAL/COMMENTS

Diet- Great

Sleep- 6.5 Hours

Comments- Well, school started back. Boring first day. Big sophomore this year:D. In my workout, dips will be abandoned because pushing up my bench each weak is going to tire my chest and triceps out too much to really do good sets of dips.

Ryan

Hercule
08-20-2003, 08:05 PM
Well, I was unable to get to the field house yesterday, so no leg workout this week:(. Exciting news, however. TOmmorow, I am going to a real gym. Every Thursday, I am going to the local gym for Back/Tricep days so I can do lat pulldowns, Cable Rows, and Tricep pushdowns. A day pass is only $6, and a monthly membership is 30 dollars, so I'm saving $6 a month:cool:.

Ryan

Big o Boy
08-20-2003, 08:56 PM
Originally posted by Hercule
TRAINING

Chest

Bench Press-
135X12
185X10
245X5
245X3+2

Good sets. This workout started at 8PM, so I was pretty tired by then. The first 245 was a struggle, and the second set of 245 was very hard. I will stick with this weight for another week.


WOOO... Awesome strength on the bench... I don't think I could put 245 up 5 times, especially after doing your warm up sets. How long do you rest inbetween sets?

btw... AWESOME SIG. BRO! :D :D :D

Hercule
08-21-2003, 05:02 PM
Big O Boy- Thanks a lot man. I rest 30 seconds between warm up sets, and my first working set. Then 2-4 minutes after that. Haha, just couldn't pass up something golden like that in my sig:D.

TRAINING

Back

One Arm DB Rows-
60X12/12
75X8/8
85X6/5
105X3/2.5

Good sets. Really got some great lat contractions. My left side is finally starting to catch up.

Cable Rows-
70X10
100X7
130X5
100X7

Eh. Never done these before. Really felt these in my inner back.

Wide Grip Pulldowns-
100X8 (2)
130X5

Bleh. REALLY felt these in my outer lats.

Machine Pullovers-
100X6 (2)

Just getting a good stretch in the lats to finish them off.

I think my biceps are limiting my back workouts. My biceps are shot before my Lats get a good workout. Really need to bring my Bicep strength up.

Triceps

Skull Crushers-
75X12 (2)

Just warming up the triceps.

Rope Attatchment Tricep Pushdowns-
70X12
100X8
130X5

Great sets. Got a VERY nice burn in the triceps.

Paramount Machine Skulls-
70X12
100X8
130X3

Good sets. ANother good burn.

Straight Bar Tricep Pushdowns-
70X8
100X8
140X3

Finished the triceps off.

These pushdowns are what I really need. I am working parts of the tricep I have never felt before. These should really help a LOT in tricep development.

GENERAL/COMMENTS

Diet- Okay

Sleep- 6.5 hours

Comments- Today was my first day at a gym. It was pretty fun. As you can see the volume was VERY high. I got carried away when I saw all the fun machines:). LoL, got some gym stories. There was this HUGE black dude there. He was hardcore. He was doing triceps when I got there. His arms were at LEAST 21". NO kidding. His looked like he had some balloons under his triceps, they were massive. There was also the gym fag. He was wearing the SHORTEST shorts I have ever seen. I occasionally watch the cheerleaders(LoL), and they don't even wear shorts as short as this guy was. He was doing DB stiff legged DL's with 35's, and grunting and moaning on every rep. Then there was the front desk woman. Holy sh1t! She was freakin hot. I wanted to just go do her so bad during my workout. Whew. I love my new gym:).

Ryan

ryan1117
08-21-2003, 05:19 PM
Originally posted by Hercule
...There was also the gym fag. He was wearing the SHORTEST shorts I have ever seen. I occasionally watch the cheerleaders(LoL), and they don't even wear shorts as short as this guy was. He was doing DB stiff legged DL's with 35's, and grunting and moaning on every rep....
That sounds similar to a guy at my gym. But, the guy at my gym at least lifted heavey even though he did wear short shorts.

midee1
08-21-2003, 08:04 PM
Hey Herc,

Slacker huh

I hear about some of you wussy workouts in a non climate control garage.SLACKER
















:angel: Just kiddin. I admire your dedication. keep it up.

Hercule
08-21-2003, 08:49 PM
Haha. good one. Hopefully my back workout will start looking like something soon. I had to take 3 montsh off because I injured my back doing SLDL's. The only thing I did all summer was Bench Presses, and Leg Presses. My strength is coming back slowly but surely. Thanks for dropping in man.

DK
08-21-2003, 09:24 PM
Originally posted by Hercule
She was freakin hot. I wanted to just go do her so bad during my workout. Whew. I love my new gym:).

Ryan

Dude, that sounds just like the Y I lift at. Everyone of the desk girls are so hot!

Big o Boy
08-21-2003, 11:16 PM
Geez, nice tricep strength Herc... Now I see where you get all your bench strength :p... blowing me away with them pushdowns.

We have the same kinda guy at our gym... black, short, ripped to shreds, huge traps/arms/legs, skin tight spandex shorts and underarmor shirt, and to top it off, a high-pitched gay voice... lol. Oh yea, and HOT girls always work at the desk, except when you go during the day or morning... old chicks.. *shudder*

Hercule
08-22-2003, 09:02 AM
Ryan1117- Gay people are inhabiting every place possible nowadays. Oh well, at least they provide entertainment between sets.

DK- Being hot as fcuk must be a requirement at gyms. Keeps guys like us coming back:D.

BOB- Thanks a lot man. I have never done Pushdowns, Cable Rows, or Tricep pushdowns until yesterday. All these weights were just to see what kind of weight I should be using on a weekly basis, and I have a pretty good guess now. Shoulders and triceps have always been a strong point for me. Plus, I also have short arms, so I have a slight advantage when it comes to bench pressing. Thanks for dropping by.

Hercule
08-23-2003, 02:04 AM
Eh, here I am still awake at 3:30AM. Stayed over at a friend's house. I drank about 8 Dr. Peppers, ate all kinds of junk food, and needless to say, diet has been crap. Deadlift/Shoulders is looking a bit iffy today:P.

Ryan

midee1
08-23-2003, 06:07 AM
Originally posted by Hercule
Eh, here I am still awake at 3:30AM. Stayed over at a friend's house. I drank about 8 Dr. Peppers, ate all kinds of junk food, and needless to say, diet has been crap. Deadlift/Shoulders is looking a bit iffy today:P.

Ryan


Suck it up and hit those deads SLACKER






The meek shall inherit the earth. But only when we are done with it.:D

Hercule
08-23-2003, 10:04 AM
:cry:Well, its 11AM. Didnt' go to sleep until 7AM, LoL. I think plan numero uno is too sleep all afternoon when I get home. Haha, I will proudly wear the title of Slacker, provided I can sleep all I want today. Deads are a MAYBE. If I do them, they certainly will be nothing worth bragging about. I'll keep you updated;).

DK
08-23-2003, 11:54 AM
Only go out if you've got enough energy. Deads on low energy and sleep = not good.

Hercule
08-23-2003, 04:01 PM
You're right DK. I apologize to my masses of fans, but deadlifts will not be performed today. I nearly passed out just walking around Wal-Mart.




yes i know, i'm a slacker. i suck.

midee1
08-23-2003, 04:10 PM
Sleep young grasshopper sleep and all will be well tomorrow.:D









But yea you still suck.

But not as bad as my 15 yo. He went to bed around 10:00 last night got up at 9:00am had a bowl of cereal and went back to bed till noon. Meanwhile my wife, myself and the other 2 boys went out and cut grass, cleaned the pool and cleaned the car.:rolleyes:

Hercule
08-23-2003, 04:41 PM
haha, tell you what midee. In order to preclude any more slacker comments for the next 48 hours, I will deadlift, tommorow, and the workout will be dedicated to you:). I will try to make it worthy of your great name. BTW, I think I would get along great with your 15yo.;)

midee1
08-23-2003, 04:58 PM
I guess since you put it that way i'll lay off.:angel:

Yep he's a pretty good kid. He play football for the local high school around here so thats where his mind is most of the time.

Most people get along great with him like at his birthday party there were about 70 people show up. Same with his after school was out pool party. Alot that showed up were cheerleaders and I had to chaperone.:D

midee1
08-23-2003, 05:03 PM
Great now I see you have my wife on your side now. She does truly love to slap me around:angel:

She's just kinda that way I guess.

Hercule
08-23-2003, 05:05 PM
If bodybuilding wasn't my top priority, I would play football, but I just don't feel like practicing from 4-7 everyday after school. Plus, the coaches know NOTHING about proper weight training. The coaches get quite angry when they see me working out in the
weight room, and shattering all of the records on the Board.

Haha, c'mon dad, don't ruin you're sons pool party. Nobody wants ol' uncool dad crampin their style, heehee.

midee1
08-23-2003, 05:15 PM
Well I guess you're right about crampin the style.


But i'm only 34 years old and all of his friends think me and MIstress Dee are cool. They yell for us as we pass they talk to us at football games.


We are just too cool.:cool:

Big o Boy
08-23-2003, 11:39 PM
*tsk* *tsk* *tsk* SLACKER!!!














j/k. :)

Hercule
08-24-2003, 12:01 PM
BOB- just wait my friend, you just wait :evillaugh

TRAINING

Deadlifts/Shoulders, dedicated to Midee1

Conventional Deadlifts-
135X10
225X10
315X6
350X5
225X10

Here little man. Take these and laugh at them. I am still quite tired, so these were subpar:).

BB Shrugs-
135X25
225X15 (2)
315X8
135X20

Lateral Raises-
10'sX10
15'sX8
25'sX6

Bleh.

Bentover Laterals-
15'sX8 (2)
25'sX6

See above.

No need for comments other than- THIS WORKOUT SUCKED

Ryan

Big o Boy
08-24-2003, 03:06 PM
muhahahahaha!!!

lol... j/k, you have upper hand when it comes to the deads bud. ;) You da man. Specially for the WO sucking. :p

midee1
08-24-2003, 06:14 PM
Originally posted by Hercule

No need for comments other than- THIS WORKOUT SUCKED

Ryan

Tsk....Tsk...Tsk... now you are starting to sound like me. I like to whine cause here lately my workouts have sucked. But you got me beat on deads you young whippersnapper.:cry:

I just started them about 3 weeks ago. do 3 sets the last set being 225.


I pause and reset between every rep. Do you do the same or just grip it and rip it through each set.

Hercule
08-24-2003, 06:57 PM
BOB- Thanks a lot man. My deadlifts arn't really where they should be. I couldn't be built worse for deadlifting. I have short arms and a long torso, the WORST possible build for deadlifting. I really should pull sumo, to get a better advantage, but I don't feel it in my back as much, and thats what I'm going for, back stimulation and development. Thanks for dropping by.

Midee- I am not usually one to whine, but this was just worth wining about. I was still tired. Nearly fell asleep during church, and would have if not for dear old ma. I nearly even fell asleep between deadlift sets:D. Back in me ol powerlifting days, I would do a good 3 second pause between each rep, in order to keep from using momentum, since momentum does one no good when doing a 1RM during a powerlifting meet. Nowadays, in order to keep constant stress on my back, I stop one inch above the ground, not letting it touch, and just keep ripping, but in a controlled motion. I don't wanna reinjure my back. It sucked not being able to lift all summer:cry:. Whining is over.

midee1
08-24-2003, 07:09 PM
I guess we are all allowed to whine occasionally.:D


I also guess what I do is strange. When doing deads I pull and put back down then walk away for about 15-20 seconds. Then walk back refocus and pull again. No momentum for me but as I said earlier i'm 3 weeks into them and have no idea what is right or wrong.

Hercule
08-24-2003, 07:24 PM
Do you do that between reps? If so that, is good for building good off the floor strength, which is definitely one of my weaknesses. If I can get it mid-shin, then it is smooth sailing from there on. Its best to do them with a pause between each rep, but like I said, I am only doing it without a pause so I can keep constant stress on my back. It works too, after deads, my lower/mid back will be pumped like you wouldn't believe.

midee1
08-24-2003, 07:31 PM
Originally posted by Hercule
Do you do that between reps?


Yep every rep. Walk away, come back, reset and pull.

RG570
08-24-2003, 07:37 PM
were those DB laterals just sort of active recovery or what? I would think someone who benches 290 could at least do double those weights.

Hercule
08-24-2003, 08:42 PM
LoL, nope. That last set of 6 is usually a killer. I honestly don't konw WHAT is going on, but my Laterals and Bentover Laterals are just pathetic. I use impeccable form. I have a very slight bend at the elbows, raise to ears in a slow motion, and lower in a slow motion. I get a good workout from them, so I don't konw what it is.

Big o Boy
08-25-2003, 02:22 PM
Your laterals are fine Herc... laterals are not all delt strength... :rolleyes: Just keep banging at them... and I'm pretty sure you could probably do twice the wieght but all that does is sacrifice form.

It's okay to whine, because I do it all the time over in my journal you know that ;).

And, wow, your struggle point is off the floor on deads? Wierd. I get the bar up to mid-lower thigh area and my back just will not lock out. I can pull the weight off the ground pretty easily with the weight I'm doing right now though. Maybe it's just because I'm using wimpy weights (315, 365 :p).

Hercule
08-25-2003, 05:56 PM
Yeh, i don't know what the prob is. Getting it off the floor is the part where i struggle the most. I have a pretty strong upper back, so thats probably why its easiest on the last half of the journey up. I have never missed a deadlift because of lockout problems.

midee1
08-25-2003, 06:27 PM
I guess I need to figure out where to struggle.:D

I pull sumo and the most strain is in the beginning. The pull is in my inner thigh area. I guess that is where I am not flexible. I hope.:rolleyes:

Hercule
08-25-2003, 07:07 PM
Midee- The beginning is ALWAYS a struggle with sumo pullers. Its just the mechanics of the lift. After that, it is usually smooth sailing.

TRAINING

Chest

Bench Press-
135X10
185X10
245X5
275X1
225X5

Okay, sets, I guess. 275 took FOREVER. I am happy, however, since 245 was an all out struggle. Every freakin set felt like a ton.

Flat Bench DB Flyes-
35'sX8 (2)

Bleh.

Incline DB Flyes-
35'sX10 (2)

See above.

Biceps

BB Curls-
95X5
75X8 (2)

Whew, pumped bloods into these mothers bad.

Hammer Curls-
35'sX6 (3)

Finished off the Biceps.

GENERAL/COMMENTS

Sleep- 8 hours

Diet- Excellent today, horrible beyond belief yesterday.

Comments- Todays workout positively sucked. The reason is- I consumed a total of 900 calories yesterday I was so low in energy all day it wasn't even funny. I wanted to fall asleep on the bench. Legs tommorow.

Ryan

Hercule
08-26-2003, 06:32 PM
TRAINING

Legs

Squats-
135X10
225X8
275X6
305X3

Bleh. These were done with slightly narrower than shoulder stance. I think Powerlifting squats are out the window, along with the big squat numbers:). Powerlifting style squats are still pretty painful. I think I will just start doing olympic squats from now on, for better quad development. My strength is coming back nicely. I am going to try to hit 315X5 next week. Probably doable.

Leg Press-
315X10 (2)
405X7 (2)
315X10

I need to move up to 500lbs. I got a nice pump from these sets.

Lying Leg Curls-
1PX15
2PX8
2P+25X8

Easy weight.

Leg Extensions-
2PX12 (2)
3PX8 (2)
4PX4

Good sets. Finished off my quads.

Calf Raises-
315X20 (3)

Eek, my calfs were in severe pain. Walking will be fun tommorow:).

GENERAL/COMMENTS

Sleep- 8 hours

Diet- Superb

Comments- I am thinking about having A,B workouts. Here is my idea-

Biceps-
A. BB Curls
Hammer Curls
B. Incline Curls
Concentration Curls

Legs-
A. Squats
Leg Presses
Leg Extensions
Lying Leg Curls
Calf Raises
B. Squats
Hack Squats
SLDL's
Leg Curls
Calf Raises

Triceps-
A. DB Incline Skullcrushers
Rope Pushdowns
B. BB Skullcrushers
Straight Bar Pushdowns

Chest, shoulders, and Back will be kept pretty constant every week.

midee1
08-26-2003, 07:43 PM
Odd very odd to me.

I can do 405+sled on leg presses but my squats suck compared to yours.

About 165-185:confused:

What could be the reason HMMMMMMMM.

Could it be that I'm a SLACKER

could be.:p

Hercule
08-26-2003, 08:36 PM
Form is everything:). My squatting weights are VERY low compared to what I could do Powerlifting style. I am not used to Olympic style, and my form is poo poo because of it. ONce my form gets better, the weights should start moving up again.










and yes, you are a slacker.

Big o Boy
08-26-2003, 10:37 PM
Mean guy isn't he? :D

Your bench strength/stamina still makes me angry... :( I tried doing those sets using your weight last week and it didn't end up working out so great. I didn't go up and hit 275 either. Just; 135x10, 185x10, 245x3, 225x5, 135x10. My strength is pretty much gone after the 245.

Oh, and how far are you squatting down on those squats of yours? I think if I did narrow stance my kneecaps would shoot out in front of me 10 feet. Just the way I'm built in the knee region I guess.

Hercule
08-27-2003, 06:47 PM
Hey man,
LoL, I really don't have much stamina in bench pressing. I plan on maxing out soon. I hope to hit the big 3-0-0.

On my squats, my feet are narrower than shoulder width. I go down a good 2-4" below parallel, which is obviously low enough because my glutes are extremely sore today. My knees do go forward, but I have never really looked to see how far forward they actually go.

My squats suck now. This new close stance form is killing me, alog with my quads:). I am NOT used to it, and it is a far cry from the wider than the squat rack stance I used before I hurt my back. I used to use a lot more weight than what I am now, so just bare with me until my quads catch up with my posterior chaine

Hercule
08-28-2003, 05:10 PM
TRAINING

Back

One Arm DB Rows-
65X12/12
85X8/8
110X4/2:(
75X8/6

Great sets. I got a real good pump in my upper back. My left side got weaker on the last sets.

Cable Rows-
70X10
100X8
130X6
100X8

Going up:). Held contraction for 3 seconds.

Seated Pulldowns-
70X10
100X10
130X5
100X8

Good sets. Got a GREAT stretch on each rep.

DL Lockouts-
225X12 (2)
315X8 (2)

Excellent sets. The pins were sat at my kneecaps. These annihaleted what was left of my upper back. My grip was gone after these. I was also getting some weird looks while doing these.

Machine Pullovers-
70X10
110X8
140X6

Getting a good stretch to finish off my upper back.

Triceps

Incline DB Skullcrushers-
30'sX12
40'sX8

Warming up my triceps.

Rope tricep pushdowns-
70X12
100X10
130X6

OUCH! These burned the fizuck outta my triceps.

Machine French Press-
70X12
110X10
140X6

Finished off the ol triceps.

I got bored while I was waiting for my mom to pick me up, so I did some machine shoulder presses- 210 for 3 sets of 8.

GENERAL/COMMENTS

Sleep- 6.5 hours

Diet- Buenisimo.

Comments- later, gotta go now.

Ryan

Big o Boy
08-28-2003, 11:28 PM
Not bad, not bad. Did you do back/triceps on the same day?

Haha, you had to wait for your mommy to pick you up... HAHA. :p j/j man. :)

Hercule
08-29-2003, 12:22 PM
Yeh, back and triceps on same day. My split is-
Monday- Chest/Biceps
Tuesday- Legs
Thursday- Back/Biceps
Saturday-Deadlifts/Shoulder.

Haha, not funny man. I'm only 15. I won't turn 16 until next April:(.

Big o Boy
08-30-2003, 11:06 AM
Hmm... that's wierd. Guess it's kinda like training both at the same time. Your arms might quite possibly get pretty big with this routine.

Hercule
08-30-2003, 12:56 PM
Hey man,
I am actually changing my split now that I have a full gym membership. I will have a whole day dedicated to only back, and triceps will be moved to shoulder day, that is the only change. Yeh, my arms need to get bigger they are only a measly 17":D.

Big o Boy
08-30-2003, 09:06 PM
17"... bleh. I only wish... :rolleyes:

Hercule
09-01-2003, 03:45 PM
TRAINING

Chest

Bench Press-
135X10
185X10
245X5 (2)

Excellent sets. Everything felt really good today, even if I did just wake up from a 2 hour nap :). The last rep on the second set had fingertip assistance, but I'll take it :D. Moving up to 255 next week boys and girls.

Flat DB Flyes-
30'sX10 (3)

Yeh, I know, weight is low, but I am finally learning how to focus on the muscle. I made sure my pecs were stressed during the entire movement. I kept my arms straight as possible and got a full ROM.

Incline DB Flyes-
30'sX8 (3)

Marvelous, my pecs were just flooded with blood after these.

Biceps

DB Preacher Curls-
25'sX10
40'sX6 (2)

My goodness. My biceps looked like they were going to explode during the second and third sets. This is my absolute favorite Bicep exercise now.

Hammer Curls-
25'sX8
35'sX6 (2)

Great sets, finished off my biceps. They were flooded with blood as well.

GENERAL/COMMENTS

Sleep- 9 Hours

Diet- Could have been better.

Comments- Thank God for the 3 day weekend. Its very rainy here right now. It was very refreshing to walk in the rain between sets. Legs tommorow, along with school :(.

Ryan

eatdirt40
09-01-2003, 05:55 PM
nice job on the workouts so far your lifts are doin great

Hercule
09-01-2003, 08:44 PM
Thanks a lot man. Luckily, all my lifts are going up. My newbie squat gains are nice too. The bench had stalled at 245 for a few weeks, but now I am finally getting it up again. Thanks for dropping by, i appreciate the support a lot.

Big o Boy
09-01-2003, 11:22 PM
Yea, I have no doubts you could probably hit 300 now. ;) Shoot, by the time you finally do max out you'll do it 3 times. :p

Hercule
09-02-2003, 05:00 PM
BOB- LoL, that would be insane :D. I would love to hit 300 for a triple. Haha, not happening any time soon, though. Thanks for the support.

TRAINING

Legs

OL Squats-
135X10
225X10
275X4
315X6 (!)

Pow! I knew I could do it :D. EXCELLENT squatting today. That last set was completey killer. The 6th rep took forever to squeeze out. I was on a complete high after this point. My legs are finally getting strong again. I will have my 405 back before you know it :D.

Ladder Set Leg Presses-
225X12
310X10
405X6
500X1.5
405X5
315X7
225X8

OUCH!!!!! This about killed me. A few of the girls from teh track team were in there working out, so I recruited them for these. Basically, I started at 225, did as many reps as possible, then had them add another plate without any rest, and did that up to 500, then down again. No stopping at all, except for the girls taking off the plates. They were quite impressed, and I felt quite manly.....then lunch flew forth from my mouth into the bucket placed beside the Leg Press machine. I knew I would vomit, so I put it there before hand :D.

Leg Curls-
70X15
90X10
115X8
90X10

I orginally planned on doing SLDL's but after the Leg Presses, I was way to wiped to even consider them. These were all done SLOOOOOW. Got some great Hamstring contractions.

Leg Extensions-
2PX15
3PX10 (2)
4PX8

Just did these to pump some more blood into my quads and finish the poor lil guys off :).

Calf Raises-
315X25 (3)

GENERAL/COMMENTS

Sleep- 7 Hours

Diet- Excellent.

Comments- Had an EXCELLENT workout today. I am still pumped from it. Another cloudy day. The high was 88 degrees, a far cry from the normal 105 degrees. It was a wonderful change.

Field House pick up line of the day- 'Hey, wanna help me do a strip set?' :)

Ryan

Coke
09-03-2003, 06:31 AM
You are the man to watch and at only 15 yrs of age...You have excellent strength and a foundation to envy! - :) - who told you that it is ok to reach 255 on the bench before me?? - :D

Hercule
09-03-2003, 06:17 PM
haha, thanks a lot man :D. I just really try to work hard and not slack off, which is easy since I am naturally lazy, LoL. Thanks a lot for the support man.

Oh, and BTW, I reached 255 a LONG time ago. 305 is going up in a couple of weeks :D.

midee1
09-03-2003, 06:35 PM
Originally posted by Hercule
Oh, and BTW, I reached 255 a LONG time ago. 305 is going up in a couple of weeks :D.


You just love to pick on the weak don't you?


















Just kidding. :angel:

Hercule
09-03-2003, 08:41 PM
WHO TOLD YOU YOU COULD POST IN HERE?!?! GET OUTTA MY JOURNAL LITTLE MAN!!!






















Jus messin. Thanks for dropping by bro :D.

Big o Boy
09-03-2003, 11:35 PM
Hey Herc, I saw what you posted over in CoCoa's journal about the OL 405 lb squat. I'll take that bet there. This next week I'm going to go the narrow OL squatting technique your using.

BTW, how far are you going below parallel? Or are you going to parallel? I want it to be fair. :)

Hercule
09-04-2003, 03:16 PM
Depth will be a 14" box. We are both about the same height, and a 14" box just puts me every so slightly below parallel. Sound good to you?

midee1
09-04-2003, 08:41 PM
Originally posted by Hercule
WHO TOLD YOU YOU COULD POST IN HERE?!?! GET OUTTA MY JOURNAL LITTLE MAN!!!



Keep it up and no second helpings at dinner young man.:)







Keep up the hard work. You give some of us old folks something to shoot for. Awesome dedication.:thumbup:

Coke
09-04-2003, 08:48 PM
Good luck on them 405's bro - :) ...this stuff is way to hard now to race especially the way I do things dude, but don't be play me though - :D

mikey4402
09-04-2003, 08:51 PM
hey hercule, do you have any pic posted here, thats amazing some of the numbers your putting up at 15.i knew you was strong but not that strong, keep up the good work bro

Big o Boy
09-04-2003, 11:13 PM
14" box... Hmm. I'm new to that one. Is it a 14" box you set underneath you and touch it with your bum and go back up? If not I really have no idea of what you mean by that... :D

Hercule
09-05-2003, 09:53 PM
Cocoa- Thanks a lot man. I really hope to get my squat back to a respectable level some time in the near future.

Midee- LOL!! :D

Mikey4402- Thanks a lot man. I just really try to work hard, you get out what you put in, and I want to be huge :D. I need to get some pics up. Perhaps soon. Thanks for dropping by, you are welcome any time.

BoB- Yeh, pretty much. On real box squats, you are supposed to have a MEGA wide stance, sit back as far as possible on the box, and pause for a second before exploding up. I am going to start using it just to make sure that my squats don't get higher as the weight gets heavier. Lets just say 1" below parallel if you can't get ahold of a box.

Hercule
09-05-2003, 09:56 PM
Well, as you can tell I missed shoulder/tricep day. I just had no possible way to get to the gym. Tommorow is back day, and I plan to make it beg for mercy. I am thinking along the lines of 18-20 sets :evillaugh. Check in tommorow to see what I did. Until then, buenos noches :).

RuLess
09-05-2003, 10:18 PM
nice stats.. cant wait to see them pics

good to see another teen making big numbers..

my bench is like 225 tho which is **** to yours but whuts ur bf lookin like now

pz

Hercule
09-06-2003, 09:16 AM
Ruless- Haha, I never knew you were 15. Guess I need to start paying closer attention. Dude, you bench 225 at 165, thats freakin impressive. I'm not sure on my BF. I need to get it tested sometime. 2 of my tasks in the next month is to get a BF test, and get some pics up for my adoring fans :D. Thanks for dropping by bro.

RuLess
09-06-2003, 11:14 AM
no doubt man keep liftin hard

Hercule
09-06-2003, 01:57 PM
TRAINING

Back

One Arm DB Rows-
65X12/12
85X8/8
105X6/4
75X8/8

Great sets. I am kinda frustrated that my left side always fails with less reps than my right. Oh well, still happy. Held the top contraction for a good 1-2 seconds.

Seated Cable Rows-
100X10
130X6
150X3

Excellent, these keep going up. I actually did 5 reps with 150, but I had to cheat a little too much on the last few reps, so no count. Held each contraction for 2 seconds.

Seated Wide Grip Pulldowns-
100X10
130X6
100X10

Had to cut these short because I just noticed the new chest supported row.

Chest Supported Row-
2PX12
4PX8

Wow, these really killed my back. I enjoyed these a lot. I will replace DB Presses with these next week.

Deadlifts-
135X12
225X10
315X6
350X2

haha, my back was gone by the time I got here. I was completely wiped before and after these. Nothing exciting here.

Pullovers-
100X12
140X6

Just giving my lats one last stretch.

GENERAL/COMMENTS

Sleep- 9.5 hours

Diet- Excellent, for a change :).

Comments- Eh, where to start. First of all, I was doing pulldowns in my wifebeater, and my lats were already pumped when I got here. There were a couple of skinny wanks watching me, and I distinctly heard one of them say 'Look at that kids back. His wings are just sick. I NEVER (emphasis on never) want to look like that'. That was laughable. Next, there was this on black guy in the squat rack doing at LEAST 30 sets of bench and incline. I planned on doing Top end deads, but that got screwed since he benched the whole hour I was there. There was a different front desk lady up there today, she was VERY hot. Makes my teenage hormones rage tuttut :D.

Ryan

midee1
09-06-2003, 03:45 PM
Originally posted by Hercule
[Comments- Eh, where to start. First of all, I was doing pulldowns in my wifebeater, and my lats were already pumped when I got here. There were a couple of skinny wanks watching me, and I distinctly heard one of them say 'Look at that kids back. His wings are just sick. I NEVER (emphasis on never) want to look like that'. That was laughable.
Ryan [/B]


Shoulda walked over to them and told them to get the hell outta the gym and quit taking up your oxygen if they weren't going to work.:mad:

Hercule
09-06-2003, 03:48 PM
Haha no doubt man. BTW, congrats on making the 100th post in my journal :birthday:

Big o Boy
09-06-2003, 10:52 PM
Pullovers-
100x12
140x6
Holy crap man, are you using DB's here? I've never even thought about using that much weight on these... I usually do a few with 70's then I'm out. Those are sick.

Btw, tomorrow is the beginning of your demise with the all-important squat day coming for me tomorrow... ;)

Oh, and I gotta stop posting here so much. Your journal has more posts than mine. AHH!!! :shoot:

RuLess
09-07-2003, 11:29 AM
i thought u were a bodybuilder for some reason.. lol my bad didnt kno u powerlift.. deads lookin sick.. nice weight

hit me up on aim sometime

Hercule
09-07-2003, 12:16 PM
BoB- No, not DB. These were machine pullovers. I may use a DB some time just to see how I fare with those. Haha, don't think you're safe man. I am going to max out on Tuesday. I don't plan on getting a single pound less than 365, Narrow Stance baby. If you beat me in the contest, I will have some of my big friends hunt you down and bash your knee caps. Just something to think about ;). Since your squats are ahead of mine(for now), how about a bench bet to go along with it? First one to 3 plates?

RuLess- Haha, I am a bodybuilder. I powerlifted for about a year, then after my injury over the summer, I got into doing some bodybuilding, since I couodn't get stronger till the muscle healed, I just decided to get bigger. I took a liking to it, so now I am sticking with it. The deads were nothign special, just a little finishing move for my back. Thanks for dropping by.

Chest/Biceps tommorow. Stay tuned.

Big o Boy
09-07-2003, 09:28 PM
I'm up for that. I need something to motivate myself on the bench. My strength is a pretty good deal less than yours right now on bench... I think I'm going to switch up my split here pretty soon... nothing's working on this one.

Oh, and check out my leg day... it was HORRIBLE!

Hercule
09-08-2003, 07:48 PM
TRAINING

Chest

Bench Press-
135X12
185X10
225X5
275X1

Eh, everything felt like a freakin ton. Working out at 8PM is the suck, but I am busy until then. Its the end of my one month cycle, so now I move on to incline for a month. See ya in a few months flat bench!

Incline Bench-
135X12
185X5 (2)

Yay, now I have to play catch up :). Instead of tucking my elbows in, I let them flare, and i felt a lot more pec stress. I think I will switch my style permanently to give my chest a lil boost. Goodbye PL style benching.

Incline Flyes-
25'sX12
35'sX7 (2)

Good sets.

Biceps

BB Curls-
75X9
85X6
95X5

Great sets here. My biceps were pumped full of blood.

Concentration Curls-
25'sX6 (2)
35'sX4

Pumped even more blood into me pythons.

GENERAL/COMMENTS

Sleep- 7 hours

Diet- Okay.

Comments- WOrkout tonight SUCKED. My tendons around my elbows were aching pretty badly. I am getting to old to workout. I also need to drop out of school, it is having an adverse effect on my lifting. Legs tommorow.

Ryan

Alke
09-08-2003, 08:08 PM
hey herc, whats up? LOL at your remark of them taking up valuable oxygen in the gym, you got my vote to give them what for.

sounds like your changing quite a few things around and looking for something new to sink your teeth into for lifting styles. Whatever you decide Im sure itll work for you, but dangnabit - sure hope you find something soon!!

Hercule
09-08-2003, 08:23 PM
Kenn- Hey man. How are things going? I am definately sticking with BB. I am switching exercises around a lot just to keep my muscles from adapting and not growing. I am seeing improvements every day. Thanks for dropping by man.

Big o Boy
09-09-2003, 11:27 AM
Hey herc... I thought we were gonna have a little competition? First to 3 plates on each side eh? Are you falling out? Doing Incline for a couple of months?

My tendons around my elbows were aching pretty badly. I am getting to old to workout. I also need to drop out of school, it is having an adverse effect on my lifting.
:whiner: :whiner: :whiner: lol... :D

Alke
09-09-2003, 01:04 PM
hey man, cool. I knew you were doing westside at one time then was gonna switch to more of a BB style. I havent been around enough to follow up and see what kinda results you been getting.

Hercule
09-09-2003, 06:56 PM
BoB- Don't make me kick your hind quarters ;).

Kenn- Yeh, thats basically what I did. As far as strength, nothing spectacular, but my size has gone in leaps in bounds.

I don't know WHAT the hell is going on. I went to the field house to do some squats, and I was donig my warm up sets with 135, and all of a sudden my shins started to hurt horribly. It really felt like they were going to snap in half. I don't know WHAT is going on. I am HOPING that it is maybe just growing pains or something. It was extremely weird, and I am very worried.

Big o Boy
09-10-2003, 12:01 AM
DId you try stretchin' em good after that? (ex. Heel walks, toe walks for 40 yd's, etc.?) I used to have BAD BAD shin splints when I played soccer, I did this before games and it took away about half the pain.

You should be cool... just wait it out, give em some extra days rest or something. I dunno.

Coke
09-10-2003, 12:28 PM
Don't worry about it Herc, a similar thing happened to me just a while back and it went away.

Hercule
09-10-2003, 04:55 PM
BoB- You're right, it is shin splints. I told my grandmother(a nurse) about what was going on and she confirmed it. It hurts like hell when I try to squat down and get stuff out of my locker. Thanks for the tips man. I will try doin those stretches.

Cocoa- Good to hear. Hope it goes away fast for me too. Thanks for droppin by.

Alke
09-10-2003, 07:35 PM
yeah I got those before, they suck...

Hercule
09-11-2003, 04:40 PM
TRAINING

Shoulders

Seated OH DB Press-
45'sX12
55'sX8
65'sX5

Wow, I havn't done these in at least 6 months. You could tell too, my shoulders were popping bad on every rep on the first set. SOunded like some freakin firecrackers going off, LoL. Okay sets I guess. Could have been better.

Lateral Raises-
15'sX8
25'sX6 (2)

Bleh.

Machine Military Press Burnout-
210X8
150X12
100X12

I guess this was sorta like a drop set. I just did a set, quickly reset the pin, and did the next set.

Upright Cable Rows-
100X12
130X7
150X4
120X8

Good sets. Really hit my side delts and traps hard.

Triceps

BB Skullcrushers-
65X12
85X8
105X4

Good sets. Its been forever since I've done skullcrushers. Felt pretty good getting back into them for some heavier weight.

Straight Bar Tricep Pressdowns-
100X12
130X8
150X4
120X8

Apparently, I have been calling these the wrong name. Press downs are where you keep your elbows still, right? Finished off my triceps nicely.

GENERAL/COMMENTS

Sleep- 7.5 hours

Diet- Muy Crappy

Comments- Eh, not my greatest workout ever. I had no chance to get in my Protein/Carb shake before my workout, so I was working out on an empty stomach. It will be much better next week. Tommorow is homecoming. Woopidy doo. Later guys.

Ryan

Hercule
09-13-2003, 03:43 PM
TRAINING

Chest Supported Rows-
2PX12
4PX8
4P+50X4
4PX6

Good sets. This is a pretty cool machine. I am not sure how much the apparatus weighs, so I am just putting how many plates I used total. I like these a lot.

Seated Wide Grip Pulldowns-
100X12
130X7
150X4
120X7

Good sets. I wish my weight would go up more.

Seated CG Cable Rows-
100X12
130X8
150X5
120X8

Good sets here too.

Pull Throuhs-
100X8
150X8
200X6

Eh, these were weird. I nearly fell over backward several times.

Top End Deadlifts-
225X15
315X10
345X8

These are an excellent finisher. They really isolate the whole back structure.

GENERAL/COMMENTS

Sleep- 8 hours

Diet- Excellent

Comments- Homecoming was last night. The dance was pretty boring, however. Today in the gym, there were two very cute high school track girls. One of em was wearing REALLY short shorts, and I nearly fell over when she got on the adductor machine :drooling:

Ryan

midee1
09-13-2003, 04:53 PM
Originally posted by Hercule

. One of em was wearing REALLY short shorts, and I nearly fell over when she got on the adductor machine :drooling:

Ryan [/B]

Oh to be a teenager again.:D







What the hell am I talking about I still look.:D :D

ChrisH
09-14-2003, 02:50 PM
beast




That is all.

Hercule
09-14-2003, 03:53 PM
Midee- haha, i wasn't the only one looking. I think just about every male in the gym stopped what they were doing and just stared the whole time. One guy actually dropped the DB he was curling.

Chris- Nah, i'm just a pussy. I don't really work out. In fact I am 11 years old, 5'2", 100lbs. :D

RuLess
09-14-2003, 05:01 PM
lol.. i wish we had hot chicks that came in worlds.. closest we get to a woman is a 50 yr old lady tryna get rid of wrinkles..

ewww...

-clears head-

ah!!

Hercule
09-14-2003, 06:46 PM
Ruless- Trust me man, a site such as this was a rarity. We have our fair share of old ladys. They get in my way worse than the guys. 3 Shoulder sessions ago, I was doing 210X12 on the military press machine, well after that set, I go off to get a drink. When I come back, waddaya know, there is a 50 year old asian woman grinding out a few reps with the pin at 30lbs :(.

midee1
09-14-2003, 07:00 PM
Originally posted by Hercule
Ruless- Trust me man, a site such as this was a rarity. We have our fair share of old ladys. They get in my way worse than the guys. 3 Shoulder sessions ago, I was doing 210X12 on the military press machine, well after that set, I go off to get a drink. When I come back, waddaya know, there is a 50 year old asian woman grinding out a few reps with the pin at 30lbs :(.


Ain't it amazing at how many people don't ask if you are done with your sets. Really pisses me off to walk away for 30-45 seconds and have someone change everything.:mad:

Big o Boy
09-15-2003, 12:32 PM
lol @ the person dropping the DB... that is hilarious... :D

Hercule
10-14-2003, 09:12 AM
Well, i had my old journal opened. Strongman is just not possible right now. I don't have any equipment to train on, so i will just go back to bodybuilding. I will repost my workout from last night.

Decline BB Press-
135X8
185X8
205X8
225X8

Dips-
BWX5 (2)
BWX3

Incline DB Flyes-
25X10 (3)

DB Preacher Curls-
25X10
35X6 (2)

Concentration Curls-
25X8
35X5 (2)

Meat_Head
10-14-2003, 12:01 PM
Ah well, just focus on the 'big' movements and you'll get stronger either way.

Hercule
10-14-2003, 05:33 PM
Yes, I don't plan to neglect any thing. I will just focus more on hypertophy and size.

Big o Boy
10-14-2003, 06:18 PM
bout time you realized your a wuss.


HAHA, just playin' bro, lookin' forward to reading 'bout you growin'. When ya gonna get some pics up bro? I'm putting mine up as soon as my mom gets the rolls developed.

Hercule
10-14-2003, 06:28 PM
I will first have to get my BF down a little. I will try to get some up within the next month or two. Haha, he called me a 'wuss' :rolleyes:

Hercule
10-16-2003, 07:06 PM
Shoulders

Seated OH DB Presses-
50'sX12
60'sX8
70'sX6
55'sX7

These killed my shoulders. There were very pumped. Next week, I am going to use less reps and use the 80's for my working sets.

Lateral Raises-
15'sX8
25'sX6 (2)

Dang these are hard to do after heavy shoulder presses. Got a nice burn, however.

Face Pulls-
80X10
120X10
150X10

I must not be doing these right..the weight seems to high. It may be the fact that I did these on the Tricep pushdown machine instead of lat pulldown...

Seated Shrugs-
225X25
315X20
405X12 (2)

2 Second pause at the top. These really fried my traps. There were nice and swole. Looked very nice walking around the gym :).

Triceps

Skullcrushers-
75X10
95X8
105X6
115X3

These killed my triceps.

Rope Tricep Pressdowns-
120X10
150X6 (2)

Well, weight was lower than last week, but that is perfectly understandable considering the skulls I did before these.

Great workout today, very happy.

Ryan

Coke
10-17-2003, 07:50 AM
Excellent work Ryan! - :)

...like the traps and tri work, db presses at 80 next week is great!

Hercule
10-17-2003, 10:16 PM
Cocoa- Thanks a lot bro. It was an excellent workout, IMO. I am pretty sure i will crush the 80's. I want the 100's in the next month.


Man, I am in a deep state of depression. This year has been a great football season for us so far, 5 wins 1 loss. We have been on a role, and it looked like another win tonight, one that we woudl have to work for however. We scored the first TD in the last 30 seconds of the second quarter, got the extra point. 3rd quarter, they get a TD, no extra point. At the end of the 3rd quarter, they get another TD, and 2 points. The score is now 14-7, them. We answer with an 80yard Run for a TD, and get extra point. 52 seconds left in the 4th, and there is a debate over the time, and it is set back to 1:09. We hold them off until 5 seconds are left. They pull off a WONDERFUL Hail Mary, and with 0 seconds left, score the game winning touchdown..it was a beautiful play, but the bad part is it was for them :(. We lost 20-14. I wanted to cry!

More bad new, Back day doesn't look like it will happen tommorow. Heading up to SMU to watch a little football.

Ryan

Hercule
10-19-2003, 12:29 PM
Just as predicted, no back workout yesterday. Didin't get home till 8, and gym closes at 7. Picked up YuYu Hakusho: Sword and Dragon at the mall yesterday. It is insanely sweet. If you are anime fan, GET IT. Chest/Biceps tommorow.

Ryan

Big o Boy
10-20-2003, 03:17 PM
Going to skip back entirely? heh.

On the anime is it a game or a movie? If it's a movie, it's gay, if it's a game is might be sweet. :D

Hercule
10-20-2003, 05:33 PM
Yes, skipped back entirely. Don't feel to guilty about it :). It is a movie, and no it isnt gay :D. Although if it were, I can certainly see how it would appeal to you. Chest/Biceps workout in a mere 30 minutes....get ready.

Ryan

Hercule
10-20-2003, 07:00 PM
Chest

Decline BB Press-
135X8
185X8
205X8
225X8
250X6

Oh lawd, someon done put some steeroids in mah food. Everything felt light as a feather. I was gong to go for 8 reps w/ 250, but my shoulder was feeling a little iffy, and I had no spotters anywhere around, since Dad was gone. Very happy with my strength here.

Dips-
BWX5 (3)

Reps are improving, great. These always kill my chest. And for those of you thinking how pathetic these are, please remember I'm a big o boy :D.

Incline DB Flyes-
35'sX10 (3)

Took my shirt off and realy watched and concentrated on the contractions. Chest was full of blood after these.

Biceps

BB Curls-
95X5 (3)

VERY slow. Really concentrated on the Bicep contraction. THose mother's were hyuge after these. Close to 18" I would guess.

Hammer Curls-
25X5
35X5 (2)

Finished off my biceps. Full of blood after these.

Excellent wrkout. Taking the PSAT tommorow...can't wait :rolleyes:. Legs tommorow after school.

Ryan

Big o Boy
10-20-2003, 10:13 PM
Originally posted by Hercule
It is a movie, and no it isnt gay :D. Although if it were, I can certainly see how it would appeal to you.
OOOOO... guessed I deserved that one. I bet your one of those kids who spikes his hair up with super glue and paints it blue with a can of Kraylon. j/k bro. :D You like DBZ? I used to watch it. Before it repeated itself like 10 times.


Originally posted by Hercule
Dips-
BWX5 (3)

Reps are improving, great. These always kill my chest. And for those of you thinking how pathetic these are, please remember I'm a big o boy :D.

Hey... I'm the only Big O Boy here. Don't you B thinkin' you got it goin' on now cuz you can Bench Press more than a 19 yr. old now. And pretty much beat him on every other lift and your only 15. I bet you think he's pretty jealous of you, huh? Yea... well.... he's... he's NOT! OKAY! He's not! so just leave him alone OKAY!? :cry: :cry: :cry:

Coke
10-21-2003, 06:04 AM
Not bad bro! - ;) ...session looks ace, I'm happy for you getting stronger and all!

Hercule
10-21-2003, 04:47 PM
Big O Boy- Yes, I do watch DBZ. I even have all of the DBGT saga that has come out on tape. And no I don't wake up every morning at 5:30AM, brush my hair, put 2 bottles of super glue in it, spike it up making sure that there are several small triangle forms leading up to a point, and then bleaching it blonde to pretend that I am super saiyan goku.....what?....i promise :hide:.
Oh, and chill...I am sure that you are much prettier than I :D.

Cocoa- Always good to hear from you :).

Legs

CS Full Squats-
135X8
225X8
275X6
305X5

Damnit. I know what yall are thinking....he says his squat max is 375, but he stops at 305X5. THERE IS A REASON! I have a pretty bad strain in my right obique, and that was screaming at me, and for some odd reason my lower back was really hurting...although that may be from lifting a golf cart off the ground to prove I could to some other guys :D. 305 felt easy as pie. I am sure that my max has gone up considerably.

Leg Press-
225X30
315X20 (2)

Youch. These killed me. High rep leg presses are the way to go to pump about a gallon of blood into your legs. They were huge after these sets. I think I will keep doing these for a while. Soreness looks like it will be a good friend of mine tommorow.

Lying Leg Curls-
50X15
95X12
120X8
95X10

For some reason, I really felt these in my hamstrings. Felt a nice stretch.

Leg Extensions-
1PX15
2PX15
3PX15
4PX12

Just finishing off me quads, and pumping just a little more blood into them.

Calf Raises-
315X20 (4)

Man, felt the burn here. They were nice and pumped.

Overall a great workout. I wish my oblique and lower back hadn't held me back on the squats. My workset will probably be like 325X6 next week, if I don't lift any more golf carts, heehee. I am going to try doing a combo of heavy squats and high rep leg presses to get some leg growth. My ideas may be wrong, but it seems like a good idea. Thick muscle density from the heavy squats, and the blood pump from high rep leg presses. Might work, might not. We'll see where I'm at in a month.

Ryan

John0101
10-21-2003, 05:40 PM
Originally posted by Hercule
Chest

VERY slow. Really concentrated on the Bicep contraction. THose mother's were hyuge after these. Close to 18" I would guess.


Ryan

Good Lord! :eek: Not bad for an 15 year old. If you had gone to my high school you would easily be the biggest kid there.

Hercule
10-21-2003, 07:05 PM
LoL, I am the biggest kid in my high school. Thanks for dropping by man. DOn't be a stranger.

Coke
10-22-2003, 07:36 AM
No bs dude, you are one of the biggest bros wherever you are - ;) ...good leg work!

Hercule
10-22-2003, 04:24 PM
Cocoa- Thanks a lot man. Always appreciate the kind words.

Hercule
10-23-2003, 05:47 PM
Shoulders

Seated OH DB Presses-
45X8
55X5
65X5
75X5

Excellent sets. 75X5 is a PR. I was going to do the 80's, but some inconsiderate ass dropped the DB bent the handle almost in half, and I wasn't quite ready for the 85's. Great sets.

Upright BB Rows-
95X8
115X5 (2)

Eh, nothin to say about these.

Machine Lateral Raises-
20X10
45X8
60X5

Good sets.

Machine Military Press Burnout-
210X6
180X4
150X4
130X4
100X7

Damn, these hurt. Did a set, then as fast as I could I changed the pin, and went on to the next set. My shoulders were burning bad after these.

Triceps

Machine French Press-
100X10
140X8
160X6

These killed my triceps.

One Arm Tricep Pressdowns-
30X8
60X6 (2)
80X3

These finished em off in grand fashion.

Overall workout was okay, but for some reason I am not that happy with it. Oh well. Thats all for today..

Ryan

Big o Boy
10-24-2003, 01:11 AM
nice job on the 75s man. ;) No doubt you could of crushed those 80s. I just got some 70s tonight. But I didn't do all the preliminary(sp) sets you did either.

Hercule
10-24-2003, 03:17 PM
Hey man, thanks for chiming in. I am pretty sure I could have done the 80's as well. IN a few weeks, I will just go right on the the 90's, btu I wanna get about 8 reps w/ the 75's first. Awesome job bro. Keep progressing, so I will be forced to and won't get lazy :).

Coke
10-25-2003, 10:08 AM
...that is some great shoulder and tri work
I had a similar session last night but I had misgivings too and I know why....when you work your delts so hard they seem to interfere with them tris, so a change may be in order over here bro - ;)

Nice work as always!

ChrisH
10-27-2003, 03:28 PM
So whats your split at the moment hercule?

You need to tell people when you change journals :D
I dont check the journals section, I just check my subscribed threads list. (I get hotmail to block the 'reply to post' emails).

Hercule
10-27-2003, 04:54 PM
Cocoa- Thanks a lot bro. Any compliment means a lot coming from you, bro. thanks a lot for the support.

ChrisH- Hey man, just wanted to let you know taht I changed journals :D.

RuLess
10-27-2003, 06:17 PM
it's killing me tryna keep up with you and b-boy in weights.. ahha ****s..

nice progress tho man,, bring those pics

peacce

Hercule
10-28-2003, 05:47 PM
Thanks a lot bro. Haha, just work hard and you'll surpass me in no time. I'm getting old and starting to stagnate :D.

Legs

Squats
135X10
225X5
280X5
305X6
325X5

Ah, much better. Sets felt great. Did 6 reps w/ 305 because the bar was only about an inch from hitting the pin, so I redid it for proper depth. 325 was *almost* to failure. Will definitely go up 10lbs. next week.

Leg Press-
135X35
225X25
315X20
405X10

Gah, I don't know why I torture myself with these. I stopped 405 at 10 because I got an incredible pain in the back of my head, something that bothered me a few months ago. Nothing to big, it goes away pretty fast.

Leg Curls-
65X12
75X10
95X7
110X5

VERY SLOOOOOOOW. Really concentrated on contracting the hell out of my hamstrings. They were really burning. I found a little technical change that would totally isolate the hamstrings, so i will try that next week.

Leg Extensions-
2PX12
3PX12
4PX10 (2)

Very slow here. Really squeezed my quads at the top, and lowered slowly. Finished em off.

Thats all. Didn't have time fro calf raises. I had one of my friends come to the field house and work out with me. WEnt pretty good. He's pretty strong, although he has never worked out before. thats all for today. Got some Alegbra 2, History, and english homework to finish. Adios Amigos.

Ryan

Big o Boy
10-28-2003, 11:19 PM
Originally posted by Hercule
Legs
135X10
225X5
280X5
305X6
325X5

By these, u mean squats right? ;)

Nice leg workout man. Keep poundin. Lots of homework eh? Me too. :(

midee1
10-29-2003, 04:16 AM
Originally posted by Hercule
[B]Thanks a lot bro. Haha, just work hard and you'll surpass me in no time. I'm getting old and starting to stagnate :D.


Geez what are ya 16 now. Pfffft I'm the old one here.tuttut

Coke
10-29-2003, 06:54 AM
great leg work, you have to be one of the hardest workers in the gym - ;)

Hercule
10-29-2003, 08:53 AM
BoB- Yeh, meant squats, LoL. Thanks for the compliment. Homework is teh suck.

Midee- Haha, its abou ttime you got your hairy self back into my journal. Still just 15 :D.

Cocoa- Thanks a lot man. It really was a great leg day. I do my best :).

Hercule
10-29-2003, 07:56 PM
2 Things-

1) I hate you all.

2) Doing cardio at 225lbs. is teh suck. I just got done half jogging/half walking 1.7 miles. I am terribly tired. I have finally decided to quit being a fat ass and get down to 200lbs. I think if I drop 25lbs. I will look even more amazing. Here is my cutting diet, that I started earlier this week-

Meal 1-
1 Bowl Oatmeal
45g Whey Protein

Meal 2-
2 Chicken Breast
1/2 Cup of Brown Rice

Meal 3-
Usually a powerade to get some energy for my workout.

Meal 4-
Family Meal

Meal 5-
Tuna

Meal 6-
46g Whey Protein

Coke
10-30-2003, 08:11 AM
Why not continue to be big and strong over the winter and start streamlining about March or even Feb bro - ;)

Hercule
10-30-2003, 12:07 PM
There are a couple of reasons I am doing this now. Texas fall/winter is the perfect time do run. Its not hot at all. I just want to lose my gut. I am a 38" waist, and I want to be 35". I am not being overly strict in my diet or exercise. I am not doing a full cut yet, just trying to get rid of teh gut. I won't worry about getting ripped up until summer, like you suggested. Once I get down to a 35" waist, then I'll do a CLEAN bulk until summer. I am only doing cardio 2X a week.

Meat_Head
10-30-2003, 12:20 PM
Hey man, what part of Texas are you in? I'm in Fort Worth myself..

Hercule
10-30-2003, 12:22 PM
Hey man. I live just 30 mins south of Hugo. I am about 1.5-2 hours away from you.

Hercule
10-30-2003, 07:07 PM
Today was a very short workout. 25 mins in fact. I had to hurry to go to my bro's football game. Sadly, they lost. Short, but sweet workout-

Shoulders

Seated OH DB Presses-
40X10
50X8
60X8
70X5

Excellent sets. I lowered the DB just to below my ears, then stopped just short of lockout. Doing it this way definitley isolates the shoulders more, they were feeling quite teh burn.

DB Lateral Raises-
15X10
20X8
25X6

Damnit, why the hell can't I progess here?! Oh well, got a nice burn in the lateral delts.

Seated Shrugs-
225X25
315X15
405X12
495X6

Ouch. These realy set my traps on fire. They were huge after all this. I think I might have been able to get more w/ 495, but the apparatus has Rubber Grips, and I had no chalk. I will be sure and bring some next time.

Triceps

V-Bar Pushdowns-
120X10
150X10
170X8

Excellent sets.


THis was all. Had to run out of the gym at this point to get there on time. Back day either tommorow or Saturday, gonna be one hell fo a workout since I havn't worked my back in 2 weeks.

Ryan

ChampionLifter8
10-30-2003, 07:12 PM
great workout man real heavy nice job

Hercule
10-30-2003, 08:47 PM
Hey man, thanks a lot for dropping by. Really appreciate the support.

Big o Boy
10-30-2003, 08:53 PM
workouts look good man as always.

Good luck with the gut-cut. ;)

Hercule
10-31-2003, 11:56 AM
BoB- Thanks a lot bro. It was a pretty good workout, I'm happy. I am going to try Barbell Presses next week, and see where my strength is on those.

cphafner
10-31-2003, 12:08 PM
some damn strong lifts for a younging;) Good job man

Hercule
10-31-2003, 03:31 PM
Thanks a lot bro. Means a lot coming from you.

ChrisH
10-31-2003, 05:21 PM
Good luck with the cut. Im in the process of sorting out my diet :D
Gotta order a ****LOAD of n-large 2 from the states.

ChrisH
10-31-2003, 05:35 PM
Name Code Qty Each Options
--------------------------------------------------------------------
N-Large 2 4 Bottle PL-059 1 146.95 Flavor = Chocolate
Supply
Subtotal 146.95
Shipping 23.50
Tax 0.00
Total 170.45




Muhahahhaahaha, oh yeah.

Coke
10-31-2003, 07:10 PM
Great shoulder session, good tri work too man - :thumbup:

...best of luck as always with cutting, hope you are not too drastic with it in order to maintain the strengths - :)

Hercule
10-31-2003, 09:56 PM
ChrisH- Damn man. thats a lotta N-Large. I will just have my fat removed and shipped to you.

Cocoa- Thakns a lot bro. I'm not to concerned with losing strength, to be totally honest. I will still be getting 225-250g of protein a day to keep from losing precious muscle. Light Cardio 2X a week won't hurt that much, I don't think. Here is my cutting routine-

Monday- Chest/Biceps
Tuesday- Quads/Hams
Wednesday-Jogging
Thursday-Shoulders/Tris
Friday-Jogging
Saturday-Back/Calves
Sunday-REST

Once again, this is just a semi-cut. NOt going to get ripped to shreds until summer. I just want to get my gut under control, then do a clean bulk during the winter.



In the spirit of halloween, I jogged/walked 1.5 miles. I actually jogged an extra street. I am so proud of myself :). My endurance was much better tonight. Back/Calves tommorow. I plan on a total back massacre. Nighty night.

Ryan

RuLess
11-01-2003, 08:39 AM
g/l with the cutting man, im like a fatty 180 i might cut that down

Hercule
11-01-2003, 01:22 PM
Back

Assisted Chins-
Pin #10X10
Pin #8X7
Pin #6X4

Good sets. On this machine 15 helps you the most, and 1 helps the least. I really felt a nice stretch in my lats. I will be glad when I can do chins without any help.

Bentover One Arm DB Rows-
70X10/10
80X8/8
90X7/6
100X5/3

Great sets. I was expecting to do more, but I guess this is what you get for neglecting your back for 2 weeks :(.

Chest Supported Rows-
225X5 (3)

These sucked. Energy started going down here.

Seated CG Cable Rows-
120X8
150X6
180X3

Damn. I was wanting 5 w/ 180, but energy was just gone by this time.

Face Pulls-
100X6 (3)

Pullovers-
100X10
120X7
140X5

Finished off my back.

Calves

Standing Calf Raises-
250X15
300X12(3)

Burrrn.

Abs, then done.

Todays workout started okay, but started going down hill fast. Why didn't anyone tell me cutting would affect my strength? :D Oh well, i guess its a price I have to pay.

The local high school was hosting a swim meet today. It was wonderful :D. I went out and took a look between every set, pretending to be 'getting a drink'. Lack of intensity may have been teh cause :). Some of the girls were just insanely hot. I know I should be focused on my workout....but c'mon i'm only 15 :D.

Ryan

Hercule
11-02-2003, 12:24 PM
Update- Wow, I actually have DOMS in my back. I think this may be the 3rd time I have ever felt DOMS in my back. Went for a brisk walk last night after eating 2 MINI NUTRAGEOUS. I got to feeling so guilty about the 24carbs that I took in from those that I had to go walking before I stopped worrying. I guess obsessive compulsive disorder is good for some things :). Chest/Biceps tommorow, l8r guys.

Ryan

Hercule
11-02-2003, 06:50 PM
I have decided to make a small change in my routine. My chest is a weak part, and I need more exercises to hit it harder, so I am moving it to Thursday, since I can only go to the gym on Thursday and Saturday. Here is my new routine-

Monday- Shoulders/Biceps
Tuesday-Legs
Thursday- Chest/Triceps
Friday- Back

I will have access to more machines and stuff at the gym so I can work my chest better. I want it to look good after my cut.

Shoulders/Biceps tommorow. L8r guys.

Ryan

ChampionLifter8
11-02-2003, 07:05 PM
hopefully you strenghten up your chest some more... best of luck :)

Coke
11-02-2003, 08:40 PM
I'm loving the new proposed split bro, makes me even want to give it a shot! - ;)

Hercule
11-03-2003, 07:39 PM
Champion- Thanks man. Chest has been a lagging area since I never trained it while powerlifting.

Cocoa- We'll see how it works ;).


Shoulders

Seated OH BB Presses-
135X8
155X6
185X3
185X2
135X12

Man was I tired. These were very uninspired. I want 185 for 5 next week, and I will get it. Damn dieting, it sucks.

Upright BB Rows-
95X10
105X8
115X5
135X2

Good sets here. Never have been too spectacular at upright rows. 135 had a little cheating, but oh well.

Lateral Raises-
25'sX6 (2)
15'sX12

Great sets. The last set was very slow. Got a nice burn in the lateral delts.

Bentover Laterals-
20'sX8 (3)

For the first time I actually felt something going on in my rear delts...excellent.

Biceps

BB Curls-
65X8
75X6
85X4

Full ROM here. Touched my thighs and brought it back up to my chin. Weights were low but the contractions and pump were huge, and in bodybuilding thats what we go for ;).

Hammer Curls-
30'sX8 (3)

Just pumping more blood into my biceps. These finished em off.

Tonight's workout was okay. Low carbs are killing my energy levels. Protein is staying high, so muscle loss will be kept at a minimum...hopefully. Legs tommorow.

Ryan

Big o Boy
11-04-2003, 10:00 AM
nice upright Rowing. Even if your cheating some. I have a hard time with 70.

btw, what are you weighing now, so I have something to go by as your dieting. Your sig. says 220. Is that about right?

Coke
11-04-2003, 10:10 AM
Good shoulder/bicep session, nice effort - :)

Hercule
11-04-2003, 04:55 PM
BoB- Thanks a lot bro. Yes, my little friend 220 seems about right. My pants are fittig very loose. And I even tightened my lifting belt an extra notch today :D.

Cocoa- Thanks a lot bro.

Legs

Leg Extensions-
1PX20
Jus getting some blood flow going.

Squats-
130X10
225X8
275X6
315X5
340X4

Damn, i'm mad. I should have had the 5th rep. I need to train my abs a little harder. I folded over half way up, causing me to miss the 5th rep. Oh well, nice to see progression :).

Leg Presses-
315X12
405X8 (3)

I don't know how some of you people use 600-1000 pounds on leg presses. Considering its a piece of field house equipment there is no doubt it is messed up. My legs were already dead from squats, and these were a nice addition.

SLDL's-
225X5 (5)

I havn't done these since I messed up my back in August. I am going to slowly work my way back up to the weight I used before the injury. These felt really good. Definitely necessary to strengthen my lower back and keep it healthy.

Leg Extension Drop Set-
4PX10
3PX10
2PX8
1PX8

Owies! Major burning. Nice finishing touch to leg day.

Had to hurry today. My brother's practice was short, so I had to hurry. Considering how low my energy levels were, this was a decent workout. I want to keep progressing on my squats, which may become increasingly harder in the later stages of my cut. I also want to really get my SLDL numbers up to help out my deadlift, which has been suffering from lack of lower back training. Thats all. Gotta get started on "Darktower V:Wolves of teh Calla".

Ryan

Hercule
11-05-2003, 07:48 PM
Well, sad to say, but no cardio tonight. It is raining outside, plus I am busy as hell. I will run on friday and saturday to make up for it. Other than that, diet has been spot on for the past 2 weeks. I have resisted a LOT of temptation. I damn well better have lost weight when I weight on Sunday. If not, I may have to get a friend of mine to bring me some Xenadrin to school, since my parents won't let me take it :rolleyes:. Chest/Triceps tommorow.

Ryan

Coke
11-05-2003, 08:25 PM
Great leg work!..getting closer to them 405's bro - ;)

aka23
11-05-2003, 08:45 PM
Originally posted by Hercule
Leg Presses-
315X12
405X8 (3)

I don't know how some of you people use 600-1000 pounds on leg presses. Considering its a piece of field house equipment there is no doubt it is messed up. My legs were already dead from squats, and these were a nice addition.

The squats are looking very strong. Perhaps you were comparing flat leg presses to incline leg presses. Most people who post high numbers are pushing the weight at a 45 degree angle. If you were comparing to a flat press, you would need to multiply or divide by the sine of 45 degrees, so 600 on an incline press would be approximately 420 on a flat or vertical press. There are also many other factors such as different ROMs, seat angles, foot positions, friction, starting resistance, etc.

Big o Boy
11-06-2003, 09:19 AM
There are also many other factors such as different ROMs
:withstupi

some people bring the weight down like 3" after loading plates for about an hour on the stupid machine. I can't stand those people...

Hercule
11-06-2003, 07:11 PM
Cocoa- THanks a lot bro. 405 would be a lot closer if not for this damn diet thing.

Aka- I totally understand what you are saying. Thanks a lot bro.

BoB- That pisses me off too. I hate these skinny 130lbs. morons who put 16 45's on each side, lower it half an ince, and claim they can leg press 2000 pounds.

Chest

Bench Press-
135X10
225X5 (3)

Gah, talk about strength plummetting. 245 used to be my workset. Oh well, I knew it wsa going to happen. I will still go up to 235 next week.

Incline DB Press-
55X10
65X8
75X6

Wow, never done these before. They felt great. I lowered them to where the DB was below my chest. Got a great stretch and felt a nice burn.

Pec-Deck-
100X8 (3)

Nice.

Cable Crossovers-
40X10
50X8
60X7

The weight listed is the weight of each stack. These were a nice finishing movement for chest day.

Triceps

Machine French Press-
100X12
140X8
160X6

Ouch. Burrrrn.

Tricep Pressdowns w/ Rope-
120X8
140X6 (2)

These were really hard. My triceps were dead from the previous movement.

Overall workout was pretty good. I must say I am a bit sad at the loss of strength, but I'll get over it when I see how good I will look soon.

Ryan

Coke
11-07-2003, 09:28 AM
Good chest and tri work

...don't worry about the weight - it is all hills and valleys, every session can't be top notch man - :)

Hercule
11-07-2003, 03:41 PM
Cocoa- As always, thanks for the words bro. I really think it is the diet that is hurting. Calories are about 2000 a day now. I am slowly lessening the carb intake. Next week, I will be getting 50-60g a day at max. It is only going to get worse until I get my ideal body.

Jogged a mile this afternoon. My endurance was unreal. I don't konw where all the energy came from. I only walked 1 street VS. the usualy 2-3. It was a great run. Now I gotta leave to go march at a football game in an hour. Back/Calves tommorow. L8r guys.

Ryan

Hercule
11-08-2003, 02:56 PM
Back

V-Grip Pulldowns-
100X10
130X8
160X6

Great sets. Really warmed up my lats and got a great stretch. Last 2 reps w/ 160 were a little sloppy, however.

One Arm DB Rows-
70X8
80X6
90X6
100X4

Great sets. I held teh contraction at the top for 2 counts. Really tore up my lats.

Wide Grip BTN Pulldowns-
100X8
120X6 (2)

Okay sets, I guess. I really want a wider V-Taper. My back is as thick as a slab of concrete, but it needs more width.

T-Bar Rows-
2PX10
3PX6 (3)

Nice way to finish off my back.

Calves

Calve Raises-
225X20 (3)

Bleh, i was too tired to work my calves like they needed.

Today's workout was okay. Not the greatest. My gym was closed, so I had to go to a different gym. It didn't have near as much equipment as my other one. Good news! 2 weeks ago, i weighed 233, I weighed in at 226 at teh gym today! 7 pounds kids. 20 more pounds and I will post piks of the most buffest and ripped 15 year old on this site :D.

Ryan

Hercule
11-08-2003, 03:39 PM
One more thing, i would just like to post my diet from yesterday, so ya'll can see whats goin down, and tell me if I am compromising muscle for fat loss-

Meal 1-
1 Bowl Oatmeal
4 Eggs
1/2 Serving Whey

Meal 2-
3 Chicken fajitas- constised of low carb tortillas(3 carbs a piece), and 2 large chicken breast, cheese, and tobasco sauce.

Meal 3-
Full Serving Whey Protein

Meal 4-
1 Can Tuna
5 Triscuit Crackers

Meal 5-
Full Serving whey protein.

Carbs- 45g
Protein- 245g

Carbs are about 80-100 on workout days, which includes 45g of pre workout carbs. Protein is always AT LEAST 230g to preserve muscle. Opinions on this are welcome.

ChampionLifter8
11-08-2003, 04:01 PM
The diet looks good man but why are you lacking on the carbs??

Hercule
11-08-2003, 04:39 PM
To lose weight bro :).

BCC
11-08-2003, 04:42 PM
If I were you I'd even go a lot higher on the protein. More like 350-400 grams. Otherwise the diet doesn't look too bad.

Hercule
11-08-2003, 05:20 PM
damn, thats a lot of protein. I may try to boost it up to 300 if I can, without breaking my parents, LoL. Thanks for the tip.

Big o Boy
11-10-2003, 12:34 PM
holy ****e. That IS a lot of protien. I would definitely break my parents, my wallet, my brother's wallet, and my little sister's piggy bank if I wanted to eat like that for a couple of weeks. :D

Hercule
11-10-2003, 07:49 PM
BoB- That is a lot of protein. I just managed 300g today, along w/ 50 carbs. The fat WILL go away by God.

Shoulders

Seated OH BB Presses-
135X8
155X6
185X5 (!)
205X1.5

Told ya I'd get 185 for 5 :). Wanted 205 for 2 or 3 reps but the set before that killed my shoulders. Only got it halfway up on teh second rep w/ 205.

Upright BB Rows-
95X8
115X6
125X4

Good sets. Really felt these in my traps. A *little* cheating on the last rep or two w/125.

Lateral Raises-
25X5 (3)

Good sets. Really felt em in my lateral delts.

No BO Laterals. My posterior delts get hit pretty hard on back day, so I will only do BO laterals every other week.

Biceps

BB Curls-
75X8
85X6
95X4

Wow, with lower body fat, i could really see my biceps bulging. Looked liek the skin was gonna rip open :D.

Hammer Curls-
30X10 (3)

Good sets. Just doing a little high rep work to pump some blood into em. Really finished my biceps off.


Well, not really feeling as depleted as I thought I would be with low carbs, hell even made a PR. I really am looking and feeling much better with only 6 pounds gone, who cares if its probably water weight. My pants are starting to sag(even more than usual, ha), my shirts arn't as tight(except around the shoulder girdle), I am getting more defined all over, and I can tell a noticeable change in my stomach. This low carb thing has worked great for some people I know. I even read an article saying that it was the most effecient way to lose fat, and preserve muscle as long as enough Protein was eaten. I hope it works, I am ready to look like the bodybuilder I am. Legs tommorow.

Ryan

Big o Boy
11-10-2003, 10:59 PM
You da man. Can't wait to see your pics. My pics of 2 months ago me will be coming in shortly (mom just got them developed)... so stay tuned to my journal. ;)

205 on OH Press is awesome.

Hercule
11-11-2003, 04:41 PM
BoB- Thanks a lot bro. The 205 was pretty hard, but I am going to shoot for a triple next week. Can't wait to see your pics bro.

One thing before I start, Damn the Atkins Diet, damn it to hell :).

Legs

Squats-
135X10
225X8
275X6
315X5

Damn, I had no energy. 4 days of less than 50 carbs is NOT good for teh body. Oh well, I am trying to look good, not be strong, that is what bulks are for. Since I am cutting, and squats are going down, I am going to put them at the end of my workout so I won't have to use as much weight, and it will finish off my legs.

Leg Presses-
225X15
315X12
405X12
505X5

These were great. Kept constant tension in my quads. Really pushed myself hard on the last two sets.

SLDL's-
240X6 (3)

Steadily moving these back up...

Leg Extension Drop Set-
5PX8
4PX6
3PX6
2PX6
1PX8

Damn, these burnded. One sweet thing about this lower body fat, is I noticed a great cut on my outer quads, nice muscle separation.


Well, today's worout wasn't the greatest. My squats were teh suck. I am not too concerned, however, since I am consuming about 40g of carbs a day, and I know that will have an effect on my strength. Thats all for today.

Ryan

Hercule
11-13-2003, 04:59 PM
Chest

Decline BB Presses-
135X10
225X6 (3)

Eh, not much too say.

Incline DB Presses-
55X8
65X6
75X4

These really made my pecs swell up.

Flat DB Flyes-
25X8
35X6 (2)

FULL ROM and nice stretch, really focused on getting good contractions.

Pec Deck-
100X6
85X10 (2)

Cable Crossovers-
40X10
50X8 (2)

Finished off my pecs. I couldn't even flex them after this point.

Triceps

Skullcrushers-
75X10
85X8
95X6

Good sets. Havn't done these in a while. Strength has gone down.

One-Arm Tricep Pressdowns-
40X7 (2)

Pronated/Supinated One Arm pushdowns superset-
30X10/5
Damn, these finished off my triceps.


Well the Atkins diet is taking its toll. I felt so legarthic and blah today. Strength has gone down, of course, but I'm not complaining. This diet is working great. I am still seeing changes, almost every day I notice a cut here and a cut there. A friend of mine is 'smuggling' me some Xenadrin too school, since my parents won't let me take it. shh.....don't tell them anyone ;)

Ryan

Hercule
11-15-2003, 12:07 PM
Back

Assisted Pull ups-
Pin#10X10
Pin#8X7
Pin#8X5

Good sets. Great stretch in my lats.

One Arm DB Rows-
100X6/5
90X7/6
80X8/8

Good sets here. Paused for a count at the top.

V-Grip Pulldowns-
100X10
120X7
140X4

Good sets. These really pounded my lats.

Seated Underhand Pulley Rows-
100X8
120X6
140X4

These were pretty cool. Held the contraction for a count.

Seated Shrugs-
245X15
335X15
425X12
335X12

Great sets. My traps were blown up after this. They were very pronounced under my shirt.

Machine Pullovers-
100X10
120X8 (2)

Just finishing off my back.

Abs


Didn't have time for calves today, I will hit them Tuesday. Today is my refeed day. I am sort of enjoying it, but I can't get past the thought that it may be setting me back, i dunno. I am, however, enjoying a cup of low fat strawberry yogurt for post workout carbs :). Playoff game tonight. Adios amigos.

Ryan

Coke
11-16-2003, 10:53 AM
Really great back work! ...going at it strong mang - :D

midee1
11-16-2003, 01:37 PM
slacker :D

Hercule
11-16-2003, 03:13 PM
CoCoa- Thanks man, but I disagree. That workout sucked. Low carb is sucking my strength like you wouldn't believe :(. THanks for the support anyway.

Midee1- Who invited you back here? :D

midee1
11-16-2003, 03:44 PM
:p ;)

This is what I think of you.

Big o Boy
11-16-2003, 04:06 PM
Originally posted by Hercule
Back

Good sets. Great stretch in my lats.


Good sets here. Paused for a count at the top.


Good sets. These really pounded my lats.


These were pretty cool. Held the contraction for a count.


Great sets. My traps were blown up after this. They were very pronounced under my shirt.

Not a good workout, eh? ;) hehe. Keep up da good work mang. And comment on my small/weak pics you bastard. :P

ChampionLifter8
11-16-2003, 04:40 PM
hows the size gains coming man everythings looking solid

Hercule
11-16-2003, 08:39 PM
Midee- Nice :thumbup: first good comeback you've come up with in a while :).

BoB- Haha, well considering the circumstances, it was a good workout. Compared to 1 month ago, it was a weak ass workout.

Championlifter- Well, everything is looking good. My diet is going nicely. My face is looking leaner, and I am becoming a lot more defined all over. The one thing that is bugging the hell out of me is my stomach. My stupid gut will NOT go away. My parents both swear that it has shrunk, but I just don't see it. In order to prove them wrong, i am going to measure around my gut on Sunday and Wednesday every week. Surprisingly enough, my arms are getting bigger, I can tell because my stretch marks are moving upward to my biceps peak, even with the weight loss.


Shoulders/Biceps tommorow. L8r everyone.

Ryan

Hercule
11-17-2003, 07:12 PM
Shoulders

Seated OH BB Presses-
135X8
155X7
185X5

Great sets. Decided to stick to higher reps tonight.

Upright BB Rows-
95X8
110X6
120X5

No cheating tonight. Perfect form on all sets. Felt em in my already sore traps.

Lateral Raises-
25X6 (2)
15X10

Last set was VERY slow with a pause at the top.

BO Lateral Raises-
15X8 (3)

bleh

Biceps

BB Curls-
75X5
85X5
95X5

Good sets. These are much harder than last weeks, when I used a Cambered Bar.

Old School Concentration Curls-
25X8 (3)

Actually got a nice burn in my biceps. Finished teh bad boys off.

I have decided to dock the carbs down to 40g a day. Protein is consistently 300g a day, however. Legs tommorow.

Ryan

JuniorMint6669
11-17-2003, 09:12 PM
Nice seated press Way strong :thumbup: Hows your strength seated compare to standing? or do you ever do standing OH?

Hercule
11-18-2003, 05:37 PM
JuniorMint- Thanks a lot man. I have gotten 225 for a single on push presses once upon a time. There is about a 10-15lbs. difference.


Well, I crapped through a pretty bad leg workout. My energy was unbelievably low. I did some pretty good things to my hams and quads, but it isn't anything worth posting. I have gotten a total of 18g of carbohydrates so far today. I will get about 20 from dinner, and that will be all. Thats all for today.

Ryan

midee1
11-18-2003, 06:18 PM
Boy aint this low carb thing a bitch.

Good luck man I know it's tough.:bow:

Hercule
11-18-2003, 07:06 PM
Midee- Haha, no kiddin bro. Luckily, I do have a bit of an Obsessive Compulsive disorder, and this is a great help. I don't know much about the exact disorder, but I can really channel it to whatever I want(but that may be the case with all OCD people). I have no problem following the diet. I nearly threw up at the smell of pizza the other day(my all time favorite food), resisting foods is absolutely no problem. The only thing I don't like about the diet is the adverse effects on my training.

One thing I forgot, when I was finishing off w/ leg extensions, I noticed a great cut on the top of my quad. There is actually a visible separation between 2 of my quadriceps, I have never seen it before, so I was very excited. Unfortunately, beer belly syndrome seems to run in my family(both of my grandfathers have big guts), so the fat there isn't going anywhere fast, and I'm sure it will be the last of the fat to go.

Big o Boy
11-18-2003, 09:19 PM
you da man. Keep us posted on your weight, now. ;) When you post again you better be a ripped 200 lbs already. :p

ChrisH
11-19-2003, 06:48 AM
Obsessive compulsive disorder isn't what you're describing... OCD is proper ****ed up. I knew a kid who had it, couldn't touch loads of stuff, took at least 5 showers a day and washed his hands after he touched ANYTHING and stuff like that.

Keep it up man. I'm not following your bulking plan because its LOADS of calories. I eat about 4k per day and 300g protein. Any more and im gonna get real fat. Then i'll have to cut. Which I want to avoid for quite a while.

Coke
11-19-2003, 07:07 AM
Good news, glad to hear you are seeing some cuts and separation...Nice work bro!

Hercule
11-19-2003, 03:34 PM
BoB- Thanks a lot bro. Haha, when I post again in January, I will be in my finest condition ever :).

ChrisH- oh :)

Cocoa- Thanks a lot man. I was ecstatic.


Jus got home from a one mile jog. Hit a new PR today- Ran the whole way without walking at all, full jog the whole mile. It damn near killed me, but it was exhilerating none the less. When it gets a bit easier, I will strap on some ankle weights. I put on the same shorts I always use to jog in, and today I got halfway down my street, and they fell too my ankles! Luckily, I pulled them up before the NL school bus pulled up, so no embarassment, and I ran back home to get a belt. That made me even happier, all my pants are actually falling off. Cut is going great. Chest/Triceps tommorow.

Ryan

Hercule
11-19-2003, 03:36 PM
Oh, and I did some moderatly heavy lunges yesterday, and my glutes are killing me. May start doing more of these.

ChrisH
11-20-2003, 08:59 AM
Was just pointing out that you are just generally insane, not just one condition. DONT YOU KNOW WEIGHTLIFTING AT A YOUNG AGE STUNTS YOUR GROWTH!!??!

Big o Boy
11-20-2003, 09:10 AM
dude I hope your joking. Football coaches and everyone starts their kids on weighttraining when they're like in 7th grade.

And he's not just a average 7th grader... he's 220 and moving a lot of weight around. I'm sure his body has matured much faster than the 113 lb. kid you played hackeysack with in jr. high. Besides that, he has obviously read a lot into his training and is far beyond the guy that asks, "how much do you bench?" so I'm guessing he already knew that.

And if your pointing out that he's insane for lifting like he does, then that makes me crazy, too.

John0101
11-20-2003, 03:27 PM
lol good story about your pants :zipit:

Hercule
11-20-2003, 04:31 PM
ChrisH- LMAO!

BoB- hehe, easy man, he was just joking. Even he's not dumb enough to actually believe that crap.

John- haha, luckily nobody was around :).


Chest

Flat DB Press-
65X8
75X6
85X4.5

Great sets. Last rep w/ 85 just would NOT go. Pretty good sets considering that I have about 11 carbs in my body at present time, and I probably pissed those out before I lifted.

Incline DB Press-
60X8
70X6 (2)

Nice sets.

Pec-Deck-
100X8 (3)

Lactic acid build up was intense. Excellent sets.

Cable Crossovers-
50X8 (3)

Great finishing movement. Pecs were nice and pumped.

Triceps

French Press Machine-
150X10
170X6 (2)

Great sets. Got a great pump in my triceps.

V-Bar Pressdowns-
100X10
120X8
150X5

Ouch, major burning here.

Underhand Pressdowns-
30X8 (2)

Just finishing off my triceps.

Abs

Kneeling Cable Crunches-
200X10 (3)

Ab Iso Machine-
120X10 (3)


When I was doing my cable crunches, my arms were quite flexed just holding onto the rope, and I heard a few guys remark at how 'huge my guns are'. It was nice :)

I weighed before I worked out, and the scale HAS to be messed up. It said 230, which is impossible. My gut itself has shrunk 5" in 2 weeks. Although, if it is right, then that means I am shedding a good deal of fat, while building even more muscle, which would be a good thing :). Back/Calves tommorow.

Ryan

Big o Boy
11-21-2003, 01:08 AM
sorry man... just getting a little defensive for ya... you know I got yor back, bro! :D

Hercule
11-21-2003, 04:11 PM
BoB- No prob man. Nice to know I got friend's behind my back.

Back

Assisted Pull Ups-
Pin #10#8
Pin #8X6
Pin#6X4

Great sets. Slowly getting closer to needing no assistance.

Bentover BB Rows-
135X8
160X6
190X4

Oh, good sets. Kind of pleased here.

Palm Facing Each Other Pulldowns-
100X8
120X6
150X5

Nice...

Palms Facing Seated Pulley Rows-
100X8
120X6
150X4

Held each contraction for a second.


Seated Shrugs-
225X15
315X15
405X15

My traps were real swole after these babies.

Machine Pullovers-
100X10
120X8 (2)

Just finishing and stretching my lats.

Calves

Calf Raises-
315X20 (3)

Ouch, major burning.

For some reason, I am feeling bloated today. I am actually starting to get compliments on the fat loss. My parents are constatnly saying how much leaner I look, but that is expected of them, LoL. My peers are starting to take notice too. Thts all for today.

Ryan

Hercule
11-22-2003, 08:37 AM
Exciting development- I started measuring my gut last Saturday, so see if I am actually losing any fat, and here are the results so far-

11/15- 43.2"
11/22- 40.5"

A 3" loss in one week. Excellent. Here are my muscular measurements to show no muscle loss-

Biceps- 17"
Forearms- 13"
Quads- 25.5"
Calves- 17"

Coke
11-22-2003, 08:44 AM
...continuously losing those inches bro - :thumbup:

Really good news, looks like you may even be ahead of schedule with the plan mang - :D

RuLess
11-22-2003, 08:50 AM
damn son my arms are like 15 and a half.. but my quads and calves are just as big as yours.. and u got like whut 60 pounds on me,, good job wid the cutting so far
goodluck

Hercule
11-22-2003, 09:05 AM
Cocoa- Thanks so much man. I really wasn't expecting results like this. Dr. Atkins(RIP) is a genius. Definately ahead of schedule, I plan on weighing on the scale I normally use, tommorow. I don't really care about teh weight, since fat is obviously going away. Thanks for dropping in.

Ruless- Yeh, arms have always been a strong point for me, probably since they are short. I have long legs, however, so they don't look or measure as big as they should. I am going to really start hitting em harder and maybe get em up to 28" if possible. Thanks for dropping by.

Big o Boy
11-22-2003, 12:47 PM
Nice measurements mang got me beat all over. Wud about the chest & shoulders?

Nice progress with the cut.

Hercule
11-22-2003, 02:44 PM
BoB- Thanks a lot man.

Chest- 44"
Shoulders- 52"

How do you compare?

Big o Boy
11-22-2003, 11:00 PM
Last time I measured was awhile ago... but I think I remember some of them. Our chest was the same.

Biceps: 15ish.
Forearms: 12.25
Legs: 24.25
Waist: 34
Calves: 14.25 (my worst enemy)
shoulders: nearly 50.

I'll take some more measurements when I hit 180 lbs.

Later man. Oh and OU spanked TTech didn't they? :D

Hercule
11-23-2003, 12:36 PM
BoB- Well, for a 60lbs. difference between us, I guess our measurements are proportionate. And yeh, yeh, OU is spanking everyone. :cry:


Well felllas, I weighed today. I weighed a very solid 225. I havn't lost a pound, but I have lost 5" from my gut, so I am obviosly still builing up precious muscle :). I actually tucked my shirt in at church today, and everyone was complimenting me. I really did look lean. I am extremely happy with the results. If I can still loose fat, and be a ripped 215 by summer, I will be one happy camper/mack daddy at teh pool :). There were a few hotties at the movies last night that me an my friend got acquainted with. They seemed interested. Shoulders/Biceps tommorow.

Ryan

Hercule
11-23-2003, 07:34 PM
Well, i went over my CCL(critical carb limit) by 3 grams today, so guess what I do. It is 42 degrees outside, and I just ran a mile. My nipples were so hard I nearly poked a hole in my thermal shirt, and my damn balls are about the size of marbles. BRR!

Wow, i feel great now that I did it.

Big o Boy
11-23-2003, 09:19 PM
haha... I just played a tag football game (church) and it's about the same temp. outside. In shorts and a fleece. I tore it up... 2 TD's with 1 being a kick return. :D Nobody could touch my speed.

Been a LONG time since I ran.

Marbles? Using that magnifying glass again aren't you? tuttut

Hercule
11-24-2003, 01:31 PM
BoB- Quite exhilerating, no? haha, very funny about the magnifying glass. :cry:

TRAINING

Shoulders

Seated OH BB Presses-
135X8
155X6
185X4

Good sets. Last set was unusually tough.

Upright BB Rows-
100X8
110X6
120X4

Good.

Lateral Raises-
25X6 (2)
15X12

Good sets. Last set was very slow w/ 2 second pause at top.

Biceps

BB Curls-
65X8
85X6
100X3

Good sets. 3 rep on last set left a little to be desired.

DB Preacher Curls-
25X8 (3)

Dang, these mothers pumped a huge amount of blood into my biceps.

Hammer Curls-
25X10 (2)

Just finishing them off.

DIET

Meal 1-
5 Large Eggs
1 Scoop Optimum Whey

Meal 2-
2 Large Chicken Breasts
Potassium
Multi-Vitamen
Chromium

Meal 3-
2 Scoops Optimum Whey

Meal 4-
1/2 Cup Almonds

Meal 5-
2 Round Steaks

Meal 6-
Tuna

Meal 7-
2 Scoops Optimum Whey

Protein- 270g
Carbs- 28g


GENERAL

Sleep- 9hrs.

Level of Ketosis- Small-Moderate
Glucose- Negative

Comments- Haha, i'm outta school all week. Our school always has teacher work days on Monday and Tuesday, so that our school gets all week out instead of just Wed, Thurs, and Fri. Good news!: I measured my gut at just barely below 40"(39.8"). Me so happy :D. Won't be able to do legs tommorow :(. My parents are going to Dallas to do some Christmas shopping, so I am staying at my grandfather's house to help him build a new fence around his barn, should make quite a bit of money :).

Ryan

Hercule
11-24-2003, 07:18 PM
Jus got done jogging a mile. I think it was even colder tonight. Oh, and BoB, i might need that magnifying glass ;).

RuLess
11-24-2003, 08:57 PM
lookin good man, maybe u can get that 28 inch waste like me some day haha

keep it up!

Hercule
11-24-2003, 09:02 PM
Haha, 28" waist, yeh right. I have an extremely large skeletal frame, so my waist will never be wasp thin.

Big o Boy
11-25-2003, 08:11 AM
Originally posted by Hercule
Jus got done jogging a mile. I think it was even colder tonight. Oh, and BoB, i might need that magnifying glass ;).
As soon as I get out of the bathroom I'll give ya it. I'm still using it currently. :rolleyes: :confused: :cry:

Same here on the skeletal frame. I Don't think I could ever get less than a 32-31.

Hercule
11-27-2003, 09:27 PM
Happy Thanksgiving, everyone. Just got done jogging, ran a little extra tonight, and it felt good. Diet was spot on today-

Meal 1-
5 Eggs
1 Scoop Optimum Whey

Meal 2-
Lots of Turkey :)

Meal 3-
3 Scoops Optimum Whey

Meal 4-
1 Large Chicken Breast

Meal 5-
Tuna

Meal 6-
2 scoops Optimum Whey

Protein- 250g (a little too low)
Carbs- 28g (perfect :))

Chest tommorow.

Ryan

Hercule
11-28-2003, 02:27 PM
TRAINING

Chest

Flat DB Presses-
60'sX10
70'sX8
80'sX5
90'sX3

Great sets. Really tore my chest up big time. Use a huge ROM here, touch the DB's to my arm pits for a maximum stretch.

Incline DB Presses-
55'sX10
65'sX8
75'sX6

Great sets. Chest was pumped after these.

Incline DB Flyes-
25X10
35X8 (2)

Used a shorter ROM here to target the inner chest.

Pec-Deck-
100X8
80X10 (2)

Nice finisher.

Triceps

Machine French Press-
StackX7 (2)

Tough sets here. Gonna start doing skulls since the machine weight is too light now.

Tricep Rope Pressdowns-
100X8
130X6
150X4

Great sets. Really tore my triceps up.

1 Arm Reverse Grip Pressdowns-
30X8 (2)

Great finisher for teh ol triceps.

Diet

Meal 1-
5 Eggs
1-2oz. Summer Sausage
1 Scoop Optimum Whey

Meal 2-
1 Large Chicken Breast covered in Cheese
1/2 Cup Smoked Almonds

Meal 3-
Tuna

Meal 4-
2 Scoops Chocolate Whey

Meal 5-
1 Large Chicken Breast covered in Cheese
1 Cup Mushrooms

Meal 6-
1/4 Cup Smoked Almonds

Meal 7-
2 Scoops Optimum Whey

Carbs- 36g (lil too much, i will check for Ketosis later tonight jus to be safe)
Protein- 260g (good)

GENERAL

Sleep- 10hrs.

Cardio- 25 min jog around the neighborhood

Level of Ketosis- Moderate-Large (YAY!!)
Glucose- Negative (yay)

Comments- Workout was exceptionally good today, very happy. Carbs were a little too high, but I will check for ketosis later tonight to see if I can get away with up to 40 and still be in ketosis. Many hotties at the gym today. Me was very happy :). So many girls in nice tight pants, even one doing squats :eek:, it was very nice indeed. There was some old dude there wearing a pair of biker shorts that appeared to be 5 sizes too small. Back tommorow.

Ryan

Coke
11-28-2003, 02:33 PM
Excellent chest and tri session Ryan!

..good news that your diet is still on point, saw you did some cardio - :thumbup:

Hercule
11-28-2003, 02:40 PM
Cocoa- Thanks a lot bro. Always good to hear from you. YOu have no idea how insanely hard it was too keep control yesterday. All the stuffing, mashed potatoes, cobblers, cheesecake, pecan pie, apple pie, pumpkin pie, and all I could have was turkey :cry:. Oh well, I am proud of myself now, heh. As for the cardio, even ran an extra few streets, felt great. My shins were screaming, but it was nice. L8r bro.

midee1
11-28-2003, 02:49 PM
Originally posted by Hercule
My shins were screaming, but it was nice. L8r bro.


Glad to see that I'm not the only one. I just thought it was that I was so far out of shape.:D Maybe it will get better as my endurance and stamina increase.

Hercule
11-28-2003, 06:07 PM
Heh, don't know what the deal is with the shins. It seems they don't appreciate me running 5X a week now. My ankle likes to put in its 2 cents every once in a while too. Looks like I'm gettin too old :(.

Hercule
11-29-2003, 01:25 PM
TRAINING

Back

Assisted Pull Ups-
Pin#10X10
Pin#8X7
Pin#6X5

Yay, goin up :)

Ghetto T-Bar Rows-
2PX10
3PX8
4PX5

Good sets. Had to put a Barbell in a corner and put the plate on one end and do them like that, worked just fine.

V-Grip Pulldowns-
100X8
120X6
150X4

nice.

Seated Underhand Pulley Rows-
100X8
120X6
140X4

Nice sets. Held the contraction, and let the weight back very slowly.

Face Pulls-
100X8 (3)

Shrugs-
225X15
315X15
405X10

DB Pullovers-
60X10
70X6 (2)

Nice finisher for my back.

Calves

Standing Calf Raises-
260X20
300X15
340X12

Burrrrn.

Abs

DIET

Meal 1-
5 eggs
1 Scoop Optimum Whey

Meal 2-
1 Large Chicken Breast covered in cheese

Meal 3-
1 Scoop Optimum Whey

Meal 4-
2 Scoops Optimum Whey

Meal 5-
Tuna

Meal 6-
2 Hamburger Patties

Meal 7-
1/2 Almonds

Meal 8-
2 Scoops Whey Protein

Protein- 289g (perfect)
Carbs- 34g (little high)

GENERAL

Sleep- 10hrs.

Amount of Ketones- Moderate (40mg/dL)
Glucose- Negative

Comments- Nice day today. Workout was pretty good. According to the scale at Aerofit, which I think weighs a little heavy, I have lost 3lbs. since last week, it said 228 today. Gut is getting closer to 39", it is 39.5" right now. Very happy w/ the weight loss so far. School starts back MOnday :(. I don't wanna go! Decided to give Cardio a rest today since my shins were killing me during calf raises. L8r.

Ryan

aka23
11-29-2003, 01:31 PM
Originally posted by Hercule
Heh, don't know what the deal is with the shins. It seems they don't appreciate me running 5X a week now. My ankle likes to put in its 2 cents every once in a while too. Looks like I'm gettin too old :(.

Running places a lot of stress on the legs. Running impact forces on the body can range from 1.5 to about 3-4 times your body weight. That is a lot of stress on the body, especially for beginners who are not used to the activity, heavy persons, or persons who do not give their body adequate rest between sessions. The impact force increases as speed increases and angle of declination increases.

To reduce the impact, injury risk, and effect on recovery; you could try doing different types of cardio. For example do a high-impact running one day, then do low-impact cycling or elliptical trainer the next. Another option is to vary the intensities of the workouts.

Hercule
11-29-2003, 03:25 PM
The thing is, i have never had this problem before. In 8th grade off season, we did running every day that was twice as intense and just as long as what I do now, and i never suffered problems then. I am only about....40lbs heavier, which very well could be the problem. I may try doing different types of cardio. Thanks Aka.

Hercule
12-01-2003, 06:37 PM
TRAINING

Shoulders

Seated OH BB Presses-
135X8
155X6
185X3.5

Good sets. The reason for the half rep, is that my ghetto rigged set up collapsed, so I didn't complete the whole rep.

Upright BB Rows-
95X10
115X6
125X3

Lateral Raises-
25X5 (3)

Biceps

Incline BB Curls-
95X10
105X8
115X4
95X8

Wow, with the shorter ROM, I was able to use more weight. Really blasted my biceps.

Alternating DB Curls-
25X10/10
35X8/8
45X4/3

Man, that last 10lbs. jump nearly killed me. Great sets though.

DIET

Meal 1-
2 Scoops Whey

Meal 2-
Large Chicken Breast w/ 1.7 oz. cheese
1.5 Servings Pork Skins

Meal 3-
2 Scoops Whey

Meal 4-
1lbs. Ribs

Meal 5-
2 Scoops Whey

Meal 6-
Tuna

Protein- 260g
Carbs- 35g

GENERAL

Sleep- 7hrs.

Amount of Ketones- Small(15 mg/dL) dangit, this sucks
Glucose- Negative

Cardio- 1 Mile Jog

Comments- Back to school today :(. Oh well, 2.5 weeks until Christmas break. I was actually getting several comments on my weight loss today. I am kinda mad about the ketones decreasing. It has gone from large to small over the past few days, and I am sure my carbs are lower. Might need to lower them anymore...that reminds me to put up a post in Diet forum. Legs tommorow.

Ryan

Big o Boy
12-02-2003, 08:58 AM
what r ketones? sick upright rows once again...