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-TIM-
08-12-2003, 12:18 AM
8.11.03

I guess it's time to get this thing rolling...

Okay I've been sick for the last week and a half and haven't been in the gym until today. I'm nearing the end of my very first planned out program. I've got about two weeks left on my powerlifting routine taken from an issue of Flex. The whole routine lasts 12 weeks. I've been keeping track of everything in a notebook but I think I'll put some things down on WBB just to see if it pushes me that much harder letting everybody else see what's going on with myself.

I took measurements about a month ago and they were as follows: Bi's - 14.5" Thighs - 22" Calves - 15"

My weight starting on 6-1-03 was 174 lbs. I just started lifting again about 6-8 weeks ago and was pushing 170 lbs. Currently I'm weighting in at 184 lbs. That was before I came down with this stupid cold. Anyhow, here's what my routine looked like today:



Started with 5 minutes on the bike.

Thighs:
Leg Extensions: 20 x 70 (warm up)
Squats *: 6 x 115 _ 6 x 125 _ 6 x 135 _ 6 x 145 _ 6 x 155 _ 6 x 165
Lex Extensions: 6 x 100 _ 6 x 100 _ 6 x 100 _ 6 x 100 _ 6 x 100

Hamstrings:
Standing Curls: 6 x 40 _ 6 x 40 _ 6 x 40 _ 6 x 40 _ 6 x 40
Laying Curls: 6 x 80 _ 6 x 80 _ 6 x 80 _ 6 x 80 _ 6 x 80

* I didn't have my log book with me and forgot where to start for squats. I started 10 lbs. too light. Correct for next week.



So that was today. I still haven't gotten my appetite back just yet but I'm trying to eat what I can.

:D:D:D:(:(

WeakSauceAsian
08-12-2003, 05:43 PM
Do your thing and get well : ). Traditionally, I haven't had much love for Flex, but have you seen some results?

-TIM-
08-12-2003, 07:36 PM
I've gained 10 lbs in a little over 8 weeks. Although that's due to my nutrition, not Flex :) I really like the routine I got out of it. I think having a short term goal has been a great asset, Flex helped lay that out. I'll never spend another day in the gym without knowing exactly where I'm at and where I want to be.

-TIM-
08-12-2003, 07:50 PM
8.12.03 - 182 lbs.

I took a chest measurement earlier today before my workout. Chest - 42" . I measured just above my nipples.

My work out today was really good. Still felt a little sluggish after my cold but that didn't stop me. Here's what I did:



Started with 5 minutes on the bike.

Chest:
DB Presses: 6 x 40 _ 6 x 45 _ 6 x 50 _ 6 x 55 _ 6 x 60 _ 6 x 65
Incline DB Presses: 6 x 35 _ 6 x 40 _ 6 x 45 _ 6 x 50 _ 6 x 55

Calves:
Seated Raises: 8 x 90 _ 8 x 90 _ 8 x 90 _ 8 x 90 _ 8 x 90
Standing Raises: 6 x 165 _ 6 x 165 _ 6 x 165 _ 6 x 165 _ Failure x 165

I pushed myself pretty good today and felt a really good burn in both my chest and calves.

:D:D:D:D:D

rookiebldr
08-12-2003, 09:13 PM
Welcome to journal land. Nice to see the cold isn't stopping you plus it sounds like it's just about over.

It's great having those short term goals, Flex or no Flex. It keeps me motivated.

-TIM-
08-14-2003, 10:28 PM
8.14.03

Had another good work out today. Stayed real focused and concentrated on every rep. Here's what I did:



Back:
Deads: 6 x 155 _ 6 x 165 _ 6 x 175 _ 6 x 185 _ 6 x 195 _ 6 x 205
F. Pulldowns: 6 x 110 _ 6 x 110 _ 6 x 110 _ 6 x 110 _ 6 x 110
Hyperextensions: 5 sets of 10 - Body weight only.

Traps:
DB Shrugs: 6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60

Abs:
Leg Lifts: 2 sets of 10
Decline Crunches: 2 sets of 10
Machine Crunches: 10 x 95 _ 10 x 95



The form on my deads were really solid tonight. Focusing was the key. Keep it up.

:D:D:D:D:D

-TIM-
08-16-2003, 01:01 AM
8.15.03

My back and traps are killing me today. It feels great though. My right side feels a little more sore. I need to keep the weight at the same place until I get evened out.

Andrew came to Gold's and lifted with me today. That was awesome. I need a partner bad. Hopefully he joins. It sounds like he wants to. He did my workout and said it's the first time for him since being in New York 2 months ago. Boy is he gonna feel it in the morning :D . Any who, here's what I did today:



Delts:
Front Press: 6 x 85 _ 6 x 85 _ 6 x 85 _ 6 x 85 _ 6 x 85
Bent Over Raises: 6 x 15 _ 6 x 15 _ 6 x 15 _ 6 x 15 _ 6 x 15
Upright Rows: 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90

Bi's:
Straight BB Curls: 6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75

Tri's:
Straight Bar Cable Pushdowns: 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90

Followed up with a few wrist curls and reverse curls with just my left forearm. It's starting to catch up...finally.


I had a good workout but my arms were a little tired near the end due to missing 2 weeks. One due to just skipping them and the other week due to being sick.

:D:D:D:D:(

-TIM-
08-17-2003, 11:01 PM
8.17.03

Still no stove in the house. Getting meals has been really tough but I was able to get 4 solid ones today with a little bit of snacking in between. Had a great work out today, here's what I did:



5 Minutes on the stationary bike.

Thighs:
Leg Extensions: 20 x 70 (warm up)
Squats: 6 x 125 _ 6 x 135 _ 6 x 145 _ 6 x 155 _ 6 x 165 _ 6 x 175 _ 6 x 185
Leg Extensions: 6 x 100 _ 6 x 100 _ 6 x 100 _ 6 x 100 _ 6 x 100

Hamstrings:
Standing Curls: 6 x 40 _ 6 x 40 _ 6 x 40 _ 6 x 40 _ 6 x 40
Laying Curls: 6 x 80 _ 6 x 80 _ 6 x 80 _ 6 x 80 _ 6 x 80



I had an awesome pump in my legs after today. I really concentrated on keeping the negative motion at a slow 1-2 sec count on all my exercises. That made a huge difference.

:D:D:D:D:D

-TIM-
08-19-2003, 10:51 PM
8.19.03

Here was today's work out:



Chest:
DB Press: 6 x 40 _ 6 x 45 _ 6 x 50 _ 6 x 55 _ 6 x 60 _ 6 x 65
Incline DB Press: 6 x 35 _ 6 x 40 _ 6 x 45 _ 6 x 50 _ 6 x 55

Calves:
Seated Raises: 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90
Standing Raises: 6 x 165 _ 6 x 165 _ 6 x 165 _ 6 x 165 _ Failure x 165

I through in a few sets of machine flys and one set of dips for chest. I also did 4 sets for abs.



My shoulders gave me a little trouble doing Inclines tonight but it was nothing major. I'll just keep an eye on it. My calves didn't feel taxed the way they have the last few work outs. I concentrated pretty good but to no avail. We'll see what happens next week.

:D:D:D:D:(

-TIM-
08-22-2003, 11:42 PM
8.22.03

I worked out this morning at 9:00 a.m. because I had to work a double today. Can't say my body was expecting that. But I got through it okay. I was a little tired but still motivated. Here's what I did:



5 minutes on the stationary bike

Back:
Deads: 6 x 155 _ 6 x 165 _ 6 x 175 _ 6 x 185 _ 6 x 195 _ 6 x 205
F. Pulldowns: 6 x 110 _ 6 x 110 _ 6 x 110 _ 6 x 110 _ 6 x 110

Traps:
DB Shrugs: 6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60 _ 6 x 60

I didn't have time to fit in Hyperextensions because I had to leave for work.



I think working out in the morning had an effect on my intensity. I just didn't spend enough time moving around and waking up before my work out. Still wasn't bad though.

:D:D:D:D:(

-TIM-
08-24-2003, 12:02 AM
8.23.03

Had a great work out today. I weighed in at 180 lbs. today. My diet is killing me. I went to the store and spent about $35.00 on food. That should hold me through the weekend. Here's what I did today:



Delts:
Front Presses: 6 x 95 _ 6 x 95 _ 6 x 95 _ 6 x 95 _ 6 x 95
Bent Over Raises: 6 x 15 _ 6 x 15 _ 6 x 15 _ 6 x 15 _ 6 x 15
Upright Rows: 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90

Bi's:
S. BB Curls: 6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75 _ 6 x 75

Tri's:
Straight Bar Push Downs: 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90 _ 6 x 90

I threw in a few cable curls and also did about 5 sets of various wrist exercises for my left wrist.



:D:D:D:D:D

-TIM-
08-24-2003, 09:24 PM
8.24.03

Today was the first day of the 4th and final stage of my power lifting routine. All that was on the agenda was 6 sets of squats. Here's how it turned out:



Squats:
Set 1. - 8 x 135
Set 2. - 6 x 145
Set 3. - 6 x 155
Set 4. - 3 x 205
Set 5. - 3 x 225
Set 6. - 6 x 155



The first set was a warm up and the next two sets were mild build ups. The 4th and first set of 3 reps was my first shot at maxing where I put up 205! That felt pretty solid so I shot for 225 and pulled it out as well! All three reps took me to parallel and I kept really tight form. The final set was just to cool down with a few easy reps.

Next Week - Shoot for 235 lbs. as my 3 rep max.

:D:D:D:D:D

-TIM-
08-27-2003, 11:08 PM
8.27.03

Today was my max day for chest. I went into the gym feeling good but by my 2nd set I started to get the shakes from my blood sugar level. I quickly got an energy drink and it leveled me off a bit. But I don't think I got the most out of my work out. Here's how it turned out though:



Chest:
Set 1. - 8 x 115
Set 2. - 6 x 135
Set 3. - 6 x 155
Set 4. - 3 x 185
Set 5. - 1 x 190
Set 6. - 6 x 135



I think I let my mind get in the way on my 5th set. The first rep was tough but I should have gotten the second one too. I started thinking about the final 3rd rep and didn't focus enough on the 2nd and lost it.

If I've got my normal energy I don't see a problem putting up 190 lbs. 3 times. 200 lbs. will be a stretch though. We'll see what happens.

Next Week - Shoot for 190 lbs. on my 4th set. Then 200 lbs for a 1 rep max on the 5th set.

:D:D:D:D:(

Xand
08-28-2003, 12:13 PM
Too bad about the low energy but you got through the work out and didn't slack off. Your next week's goal seems more than reasonalbe. Good Luck.

eatdirt40
08-28-2003, 02:32 PM
are u still feelings sick?? that sucks that u havent had an appitite for so long it must be killing you......i was just curious why do u only do DB presses usually it never seems that u do BB except for that last workout, and why dont u do a morew variatety of exercises..... well good luck man i hope u get better

-TIM-
08-29-2003, 05:36 PM
I had a low blood sugar attack during my 2nd warm up set so I think I should do a little better next week. I ate but sometimes it doesn't seem to matter.

No I'm not sick anymore. My appetite's back as well. I was force feeding myself so it didn't matter I guess.

eatdirt40 - I'm doing DB's to increase the strength of my BB bench as well as give my inner chest a little more stimulation. DB's really recruite your stabalizers and help overall with your bench. As far as the seemingly low variety, I'm doing a powerlifting routine as apposed to a body building one. My main focus has been on Bench, Squats and Deads over the last three months. I'm in my final 2 weeks which only consist of maxing out on the three core exercises. And as you noted, I switched to BB bench presses for the final stage. I've had a journal in a notebook for the entire 3 months but only started an online journal about half way through.

-TIM-
08-29-2003, 05:51 PM
8.29.03

Today I did max dead lifts. I had a good meal about 2 hours before my work out and really had a good amount of energy going in. Here's how it turned out.



Dead Lifts:
Set 1. - 8 x 135
Set 2. - 6 x 175
Set 3. - 6 x 175
Set 4. - 3 x 225
Set 5. - 3 x 275
Set 6. - 6 x 185



I messed up on my 2nd and 3rd sets. Do 165 lbs. then 175. for my 3rd set.

Next Week - Shoot for 280 lbs. for set 4 and a 1 rep max of 300 lbs. on set 5. Only go for 300 if my form stays tight on set 4.

:D:D:D:D:D

Dedicated
08-30-2003, 08:17 PM
Cool journal man, just dropping in to say hi.

-TIM-
09-01-2003, 11:55 PM
Thanks Dedicated.

9.1.03

I was able to do squats at Terrances house today since the gym was closed. I only went for 1 rep maxes on my 4th and 5th sets in light of recent discussions on the forum. Here's how it turned out.



Squats:
Set 1. - 8 x 135
Set 2. - 6 x 155
Set 3. - 6 x 165
Set 4. - 1 x 235
Set 5. - 1 x 250
Set 6. - 6 x 155



I think I may have been able to get about 5, maybe 10 more lbs. up but that's all the weight Terrance had. It's still awesome. So that's my max for squats.

Xand
09-04-2003, 10:28 PM
Congrats on your max. You're showing consistant progress!

-TIM-
09-04-2003, 10:33 PM
9.4.03

Today I did my final max bench press day. Here's how it turned out:



Bench:
Set 1. - 8 x 135
Set 2. - 6 x 145
Set 3. - 6 x 145
Set 4. - 0 x 200
Set 5. - 1 x 200
Set 6. - 6 x 145



I had a kid spot me and on my first attempt at 200 he put his hands real close to the bar on my way up and I thought he was going to grab it so I nodded at him. He thought I was nodding for help and I was trying to get him to remove his hands for the bar. So that screwed that attempt. On my second attempt, and 5th set, I put the weight up with little hesitation. I may have been able to get 5 to 10 more lbs. But it was a solid lift and I'm really happy with it. All that's left is deads. We'll see how that goes.

:D:D:D:D:D

-TIM-
09-04-2003, 10:34 PM
Originally posted by Xand
Congrats on your max. You're showing consistant progress!

Thanks Xand. I've been working really hard during the last 3 months and it's feels so good to see it paying off.

MixmasterNash
09-07-2003, 01:53 PM
Looks like you're tiring yourself out quite a bit with two sets of 6 at 70% of your max before you do singles. I'd do one at most, and maybe another set of one or 2 around 80%. Pretty good bench, though. Now work on those deads and squat!

-TIM-
09-07-2003, 02:03 PM
Originally posted by MixmasterNash
Looks like you're tiring yourself out quite a bit with two sets of 6 at 70% of your max before you do singles. I'd do one at most, and maybe another set of one or 2 around 80%. Pretty good bench, though. Now work on those deads and squat!

Thanks for the suggestion Mix. I actually finished my last max day and completed the routine today. I'll keep that in mind though the next time I'm maxing out.

-TIM-
09-07-2003, 02:07 PM
9.7.03

Today I did my final day of max dead lifts. I felt pretty good going in and here's how it turned out.



Dead Lifts:
Set 1. - 8 x 135
Set 2. - 6 x 155
Set 3. - 6 x 175
Set 4. - 1 x 295
Set 5. - Did not attempt
Set 6. - 6 x 155



I knew after pulling 295 that I wouldn't be able to get any more so I didn't attempt a second max pull. My form was fairly sloppy so I wasn't completely thrilled, but I still completed the rep.

-TIM-
09-07-2003, 02:10 PM
I just finished my 12 week power lifting routine today. Here's what my single rep maxes turned out to be:

Squats - 250 lbs
Bench - 200 lbs.
Deads - 295 lbs.

I'm going to take a week off or so and come up with a routine geared more towards body building.

-TIM-
09-11-2003, 11:16 PM
9.11.03 - 182 lbs.

I couldn't stand not being in the gym so I went today. I was thinking about taking a week off but my mind couldn't handle being away that long. Since the end of my powerlifting routine I started running which has been relaxing. Here's what I did today at the gym:



Tri's:
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 100 _ 8 x 100
Skull Crushers: 8 x 45 _ 8 x 45 _ 8 x 45 _ 8 x 45
Single Cable Push Downs: 8 x 20 _ 8 x 20 _ 8 x 20 _ 8 x 20

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75 _ 8 x 75
Incline DB Curls: 8 x 25 _ 8 x 25 _ 8 x 25 _ 8 x 25
Preacher Curls: 8 x 55 _ 8 x 55 _ 8 x 55 _ 8 x 55



I think my stamina is a little lower since my focus was on core exercises during the last 3 months. Some of the weights I was putting up seemed a little low. But I'm sure they'll be built up within a few weeks. Other than that it was a great work out.

:D:D:D:D:D

ryan1117
09-11-2003, 11:20 PM
Originally posted by Tim Nissen
I just finished my 12 week power lifting routine today. Here's what my single rep maxes turned out to be:

Squats - 250 lbs
Bench - 200 lbs.
Deads - 295 lbs.

I'm going to take a week off or so and come up with a routine geared more towards body building.
Oh no no no! You said you didn't do single rep maxes a few weeks back!:D

I'm just kidding with you. It did seem like you got flamed every other thread though at that time.

-TIM-
09-14-2003, 09:41 PM
Originally posted by ryan1117

Oh no no no! You said you didn't do single rep maxes a few weeks back!:D

I'm just kidding with you. It did seem like you got flamed every other thread though at that time.

Yes...ahh...what good times :p

Well I thought about it and figured single rep maxes are just as good. Everybody busted me out on the 3 rep thing though.

-TIM-
09-14-2003, 09:47 PM
9.13.03

I did thighs and hams today. My routine stayed close to what I was doing for powerlifting but I lowered the sets and I'm not pyramiding the weight. I think I should switch to SLDL instead of doing two ham curl exercises.

Here's what I did today at the gym:



Thighs:
Squats: 6 x 185 _ 6 x 185 _ 6 x 185 _ 6 x 185
Leg Extensions: 8 x 100 _ 8 x 100 _ 8 x 100 _ 8 x 100

Hamstrings:
Standing Curls: 8 x 40 _ 8 x 40 _ 8 x 40 _ 8 x 40
Laying Curls: 8 x 90 _ 8 x 90 _ 8 x 90 _ 8 x 90



Had a really nice work out. I'm a day late entering in my work out and I felt the DOMS in my legs today like a mofo.

:D:D:D:D:D

-TIM-
09-15-2003, 10:20 PM
9.15.03

Had a horrible day at the gym today. I locked my keys in my car and spent the first 20 minutes of my time trying to get in with a hanger then finally called a locksmith. So while I'm waiting for the locksmith I'm working out but my mind was so preoccupied that my work out was crap. Plus I had to cut it short to meet Britney.

So here's my stupid progress for the day:



Chest:
Bench Press: 6 x 155 _ 6 x 155 _ 6 x 155 _ 6 x 155
DB Press: 8x 55 _ 8 x 50
Dips: 8 x BW _ 8 x BW _ 8 x BW

Calves:
Standing Curls: 8 x 165 _ 8 x 165 _ 8 x 165



On top of that I had no energy going in. I've got to get my diet in order or I'm gonna implode.

:D:D:(:(:(

HahnB
09-17-2003, 05:39 PM
Originally posted by Tim Nissen
9.15.03

Had a horrible day at the gym today. I locked my keys in my car and spent the first 20 minutes of my time trying to get in with a hanger then finally called a locksmith. So while I'm waiting for the locksmith I'm working out but my mind was so preoccupied that my work out was crap. Plus I had to cut it short to meet Britney.

So here's my stupid progress for the day:



On top of that I had no energy going in. I've got to get my diet in order or I'm gonna implode.

:D:D:(:(:(

The ole' hanger trick lol. I've had to try that stunt a few times, everybody always thinks your breaking into somebody elses car lol. Journals lookin good

-TIM-
09-21-2003, 06:14 PM
Originally posted by HahnB


The ole' hanger trick lol. I've had to try that stunt a few times, everybody always thinks your breaking into somebody elses car lol. Journals lookin good

Well what made it even worse was that I was parked right in front of the main entry. So everybody coming and going got a nice look at the idiot that locked his keys in his car. Very nice.

-TIM-
09-21-2003, 06:20 PM
9.18.03

Back and Traps were on the agenda today. Here's how it turned out:



Back:
Deads: 6 x 135 _ 6 x 225 _ 6 x 225 _ 6 x 225
Pulldowns: 8 x 110 _ 8 x 110 _ 8 x 110 _ 8 x 110
W.G. Cable Rows: 8 x 110 _ 8 x 110 _ 8 x 110 _ 8 x 110

Traps:
BB Shrugs: 8 x 100 _ 8 x 100 _ 8 x 100 _ 8 x 100



I used the olympic bar that's notched out and did shrugs behind my back. They felt okay but not the best. I'll give them a little more time. And W.G. Cable Rows really nailed my back. They also hit my traps really well so I'll keep an eye on them. Still figuring out my routine though.

:D:D:D:D:(

-TIM-
09-21-2003, 06:23 PM
9.21.03

I did Tri's and Bi's today. I'm not getting into the gym enough though. I did them last on the 11th so it's been 10 days, twice as long as what I want. I think my lagging diet is lowering my drive to get into the gym. Although I'm still lovin' it. Here's how it went today:



Tri's:
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 100 _ 8 x 100
Skull Crushers: 8 x 45 _ 8 x 45 _ 8 x 45 _ 8 x 45
Single Cable Push Downs: 8 x 20 _ 8 x 20 _ 8 x 20 _ 8 x 20

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75 _ 8 x 75
Incline DB Curls: 8 x 25 _ 8 x 25 _ 8 x 25 _ 8 x 25
Preacher Curls: 8 x 55 _ 8 x 55 _ 8 x 55 _ 8 x 55



:D:D:D:D:D

MixmasterNash
09-21-2003, 10:37 PM
Don't worry about missing arm day. It's really just icing. Bi's look very strong, btw, so you might want to pre-exhaust for back day.

Don't skip cores though!

Also, I just noticed your 6x225x3 on deads. Awesome! You shoule ramp those up and you'll be pulling 3 wheels very soon.

-TIM-
09-23-2003, 07:39 PM
9.23.03

I did thighs and hams today. I swapped SLDL for standing curls. They felt really good.

Here's what I did today at the gym:



Thighs:
Squats: 6 x 190 _ 6 x 190 _ 6 x 190 _ 6 x 190
Leg Extensions: 8 x 100 _ 8 x 100 _ 8 x 100 _ 8 x 100

Hamstrings:
SLDL: 6 x 95 _ 6 x 95 _ 6 x 95 _ 6 x 95
Laying Curls: 8 x 90 _ 8 x 90 (cut short due to running out of time)



I went light on the SLDL just to figure out the form. Not much too it really. I'll go up to 115 next week and see how that goes.

:D:D:D:D:D

-TIM-
09-24-2003, 10:18 AM
Okay I added SLDL yesterday and today I feel the stress in my lower hams. That's probably the first time I've felt soreness there. I know the switch was a good move.

d-bol_dale
09-24-2003, 10:29 AM
Journal is good bro and i like the five faces rating system! Youll be suprised how much you will be SLDL'ing in a few weeks. Stick at it bro it makes for some good reading

-TIM-
09-24-2003, 01:14 PM
Thanks D

I know I can SLDL more but I'm being careful of my back just until I get confident with my form. I'm in no hurry.

I thought rating my work outs would help me track my performance in the gym. I thought the smiley's was a good idea.

-TIM-
09-24-2003, 01:19 PM
9.24.03

I had a really good work out today. I pushed myself to the very end. Which was good because my last few chest/calf days haven't been what I want. Here's how it turned out.



Chest:
Bench Press: 6 x 155 _ 6 x 155 _ 6 x 155 _ 6 x 155
DB Press: 8x 50 _ 8 x 50 _ 8 x 50 _ 8 x 50
Dips: 8 x BW _ 8 x BW _ 8 x BW _ 7.5 x BW

Calves:
Standing Curls: 8 x 165 _ 8 x 165 _ 8 x 165 _ 8 x 165
Seated Raises: 8 x 80 _ 8 x 80 _ 8 x 80 _ 8 x 80 _ 45 to failure



My energy level was fairly good today. I at a few meat and cheese sandwhiches and two glasses of milk an hour before I went in.

:D:D:D:D:D

d-bol_dale
09-24-2003, 01:23 PM
On your bench I personally think it would make more sense for your last set to be only four reps and increase the weight

Scott S
09-24-2003, 07:20 PM
*token flame*

-TIM-
09-28-2003, 09:35 PM
9.28.03

Back and Traps for today:



Back:
Deads: 6 x 135 _ 6 x 225 _ 6 x 225 _ 6 x 225
Pulldowns: 8 x 110 _ 8 x 110 _ 8 x 110 _ 8 x 110
W.G. Cable Rows: 8 x 110 _ 8 x 110 _ 8 x 110 _ 8 x 110

Traps:
BB Shrugs: 8 x 100 _ 8 x 100 _ 8 x 100 _ 8 x 100



I had a fairly good work out today. I wanted to puke after deads. I really concentrated on my form and strained just a bit more. Turned out well.

:D:D:D:D:D

fuzz
09-29-2003, 09:24 AM
Nice lifts. You do deads sumo or conventional?

-TIM-
09-29-2003, 01:30 PM
Thanks Fuzz.

Conventional. I've never tried sumo. I feel really comfortable with where I'm at doing conventional so I'll probably stay tight with them for now.

-TIM-
09-29-2003, 01:35 PM
9.29.03

I did Tri's and Bi's today. I also did rear delts. I haven't done any delt exercises for a few weeks just because they seem so far ahead of my arms. But I wanted to hit my rear delts since they seem to be the hardest to maintain so far. My work out seemed to run about an hour and a half today. It went realy well:



Delts (rear only):
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15 _ 8 x 15

Tri's:
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 100 _ 8 x 100
Skulls: 8 x 45 _ 8 x 45 _ 8 x 45 _ 8 x 45
Single Cable Push Downs: 8 x 20 _ 8 x 20 _ 8 x 20 _ 8 x 25*

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75 _ 8 x 75
Incline DB Curls: 8 x 25 _ 8 x 25 _ 8 x 25 _ 8 x 25
Preacher Curls: 8 x 55 _ 8 x 55 _ 8 x 55 _ 8 x 55



I think I'll move up the weight on preacher curls to 65 lbs. next week. Actually, I think I need to adjust a lot of my weights on non-core exercises. Something to keep in mind.

:D:D:D:D:D

-TIM-
10-01-2003, 02:35 PM
10.1.03

I did thighs and hams today. I hit my hams really well with curls today. My legs should be shaking all night at work.

Here's what I did today at the gym:



Thighs:
Squats: 6 x 135 _ 6 x 195 _ 6 x 195 _ 6 x 195
Leg Extensions: 8 x 100 _ 8 x 100 _ 8 x 100 _ 8 x 100

Hamstrings:
SLDL: 6 x 115 _ 6 x 115 _ 6 x 115 _ 6 x 115
Laying Curls: 8 x 90 _ 8 x 90 _ 8 x 90 _ 8 x 90



I need to increase extensions up to 105 lbs. next week. Maybe 110 depending on how that goes.

:D:D:D:D:D

-TIM-
10-03-2003, 09:28 AM
10.2.03

I had a decent work out today. Standing raises felt really good. I think the key was concentrating and keeping constant tension on my calves. I usually have a lock out point when I'm on my tip toes that takes stress off them for a second. I'll avoid doing that for now on.



Chest:
Bench Press: 6 x 155 _ 6 x 155 _ 6 x 155 _ 6 x 165
DB Press: 8x 50 _ 8 x 50 _ 8 x 50 _ 8 x 50
Dips: 8 x BW _ 8 x BW _ 8 x BW _ 8 x BW

Calves:
Standing Curls: 8 x 165 _ 8 x 165 _ 8 x 165 _ 8 x 165
Seated Raises: 8 x 80 _ 8 x 80 _ 8 x 80 _ 8 x 80



:D:D:D:D:D

-TIM-
10-04-2003, 11:53 PM
10.4.03

Back and Traps for today:



Back:
Deads: 6 x 135 _ 6 x 225 _ 6 x 225 _ 6 x 225
Pulldowns: 8 x 110 _ 8 x 110 _ 8 x 110 _ 8 x 110
W.G. Cable Rows: 8 x 110 _ 8 x 110 _ 8 x 110 _ 8 x 110

Traps:
DB Shrugs: 8 x 55 _ 8 x 55 _ 8 x 55 _ 8 x 55



I switched from BB shrugs to DB today. The rack was tied up and I needed to get a trap exercise in before I had to leave for work. They felt a little better than the BB shrugs but I think I need to get the form down. I think I'll play with both, or just do both exercises.

:D:D:D:D:D

Alex.V
10-04-2003, 11:56 PM
DB shrugs > BB shrugs. In terms of trap growth.


Until you outgrow 'em.

-TIM-
10-05-2003, 10:42 PM
Thanks for the tip B. I've always done DB shrugs but didn't feel a whole lot from them so I've been trying BB shrugs. They feel even worse. But when I went back to DB the other day they felt great. So I'm gonna stick with them I think.

-TIM-
10-05-2003, 10:45 PM
10.5.03

Tri's, Bi's and Delts today:



Delts (rear only):
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15 _ 8 x 15

Tri's:
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 100 _ 8 x 100
Skulls: 8 x 45 _ 8 x 45 _ 8 x 45 _ 8 x 45
Single Cable Push Downs: 8 x 20 _ 8 x 20 _ 8 x 20 _ 8 x 25

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75 _ 8 x 75
Incline DB Curls: 8 x 25 _ 8 x 25 _ 8 x 25 _ 8 x 25
Preacher Curls: 8 x 65 _ 8 x 65 _ 8 x 65 _ 8 x 65



I went to 65 lbs. on preachers and they went really well. I also did my last 2 sets of incline DB curls without alternating hands. My shoulders get too fatigued when I alternate so I tried them this way. They felt good.

:D:D:D:D:D

-TIM-
10-10-2003, 06:52 PM
10.9.03

Yikes! My last leg day was on the 1st of this month. I've got to get my butt in gear.

Here's what I did:



Thighs:
Squats: 6 x 135 _ 6 x 195 _ 6 x 195 _ 6 x 195
Leg Extensions: 8 x 105 _ 8 x 105 _ 8 x 105 _ 8 x 105

Hamstrings:
SLDL: 6 x 115 _ 6 x 115 _ 6 x 115 _ 6 x 115
Laying Curls: Ran out of time.



I didn't do laying curls. My knees were pretty sore and I was running out of time.

:D:D:D:(:(

-TIM-
10-10-2003, 06:56 PM
10.10.03 - 186 lbs.

I did chest and calves today. Here's how it turned out:



Chest:
Bench Press: 6 x 135 _ 6 x 165 _ 6 x 165 _ 6 x 165
DB Press: 8x 50 _ 8 x 50 _ 8 x 50 _ 8 x 50
Dips: 8 x BW _ 8 x BW
Cable Flys (Free Motion Machine): 8 x 30 _ 8 x 30

Calves:
Standing Curls: 8 x 165 _ 8 x 165 _ 8 x 165 _ 8 x 165
Seated Raises: 8 x 80 _ 8 x 80 _ 8 x 80 _ 8 x 80
Ext. On Sled: 8 x 180 _ 8 x 270



I had a strange time in the gym. I felt like I had energy but I didn't feel strong. I gased on dips so I cut them short and added a few flys. I also added a few sets on the sled for my calves. I hit them good tonight.

:D:D:D:D:(

-TIM-
10-12-2003, 11:08 PM
10.12.03

Back and Traps for today:



Back:
Deads: 6 x 135 _ 6 x 225 _ 6 x 225 _ 6 x 235
Pulldowns: 8 x 110 _ 8 x 110 _ 8 x 110 _ 8 x 110
W.G. Cable Rows: 8 x 110 _ 8 x 110 _ 8 x 110 _ 8 x 110

Traps:
DB Shrugs: 8 x 55 _ 8 x 55 _ 8 x 55 _ 8 x 55



I had a good work out today. I really focused on the time I was taking in between sets. I'm trying to keep it limited to 30-60 seconds.

:D:D:D:D:D

-TIM-
10-13-2003, 09:58 PM
10.13.03

Tri's, Bi's today:



Tri's:
Close Grip Bench: 8 x 115 _ 6 x 135 _ 6 x 135 _ 6 x 135
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 100 _ 8 x 100
Skulls: 8 x 45 _ 8 x 45 _ 8 x 45 _ 8 x 45

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75 _ 8 x 75



I ran out of time and the gym closed. I added Close Grip Bench for single cable pushdowns and it felt great. It's too bad I had to cut it short but I still got in a good one.

Oh and on the way out of the car I dropped my log book in a giant puddle. Soaked to the core. Good thing I started this online journal :D

:D:D:D:D:(

-TIM-
10-15-2003, 01:38 PM
10.15.03

Okay I'm getting back to a regular routine. My last work out for legs was on the 9th, only 6 days apart.

Here's what I did:



Thighs:
Squats: 6 x 135 _ 6 x 195 _ 6 x 195 _ 6 x 195
Leg Extensions: 8 x 105 _ 8 x 105 _ 8 x 105 _ 8 x 105

Hamstrings:
SLDL: 6 x 115 _ 6 x 115 _ 6 x 115 _ 6 x 125
Laying Curls: 8 x 90 _ 8 x 90 _ 8 x 90 _ 8 x 90



Changes for next leg day:
Squats - 200 lbs. for last set
Leg Ext. - 110 lbs. each set
SLDL - 125 lbs. each set

I had a great workout today! My diet's getting back in line as well.

:D:D:D:D:D

Saint Patrick
10-15-2003, 01:45 PM
nice sessions man.

d-bol_dale
10-15-2003, 01:46 PM
Nice workouts tim keep it up:cool:

Relentless
10-15-2003, 01:49 PM
your SLDL and squat working weights seem a touch low given your 1RMs... then again you are doing quite a bit of volume. :D

and I'm with B on the shrugs... only reason I don't use 'em exclusively is exactly what B said... I outgrew 'em...

you should also think about joining the HomeYield Weighted Lunges club. They'll kick your ass. ;)

-TIM-
10-17-2003, 12:08 AM
Hey guys! Thanks for the encouragement. I appreciate it. I've been feeling really good about my progress and I know it's only going to get better when I get my new place Wednesday and am able to get my nutrition back on track.

Oh and Callahan, I'll move my SLDL's up pretty soon. I've had lower back trouble in the past and I'm making sure I've got good form before I start upping the weight. I'm trying to be a little more cautious with anything envolving the back.

-TIM-
10-17-2003, 12:12 AM
10.16.03

Chest and Calves on my plate today. I had an awesome work out. Here's how it went:



Chest:
Bench Press: 6 x 135 _ 6 x 165 _ 6 x 165 _ 6 x 165
DB Press: 8x 50 _ 8 x 50 _ 8 x 50 _ 8 x 50
Dips: 8 x BW _ 8 x BW _ 8 x BW _ 8 x BW

Calves:
Standing Raises: 8 x 165 _ 8 x 165 _ 8 x 165 _ 8 x 165
Seated Raises: 8 x 80 _ 8 x 80 _ 8 x 80 _ 8 x 80
Ext. On Sled: 10 x 270 _ 13 x 270 (went to failure)



Today was an awesome day in the gym! I had so much energy and my last chest exercise, dips, went so well.. And I blew my calves out too. I know the difference the last two work outs has been adding a few more sets on the sled. I can't wait till I get my place and am able to start cooking again. I know I'm gonna explode!!!

:D:D:D:D:D

-TIM-
10-18-2003, 01:03 PM
10.18.03

Back and Traps for today:



Back:
Deads: 6 x 135 _ 6 x 225 _ 6 x 225 _ 6 x 235
Pulldowns: 8 x 110 _ 8 x 110 _ 8 x 110 _ 8 x 110
W.G. Cable Rows: 8 x 110 _ 8 x 110 _ 8 x 110 _ 8 x 110

Traps:
DB Shrugs: 8 x 55 _ 8 x 60 _ 8 x 60 _ 8 x 60



For next week I'll up the 3rd set of deads to 235 lbs. And do shrugs with 60 lb DB's.

Had a good work out today. I brought my straps in for WG Cable Rows cause the grip on the bar is so horrible. The straps worked really well and allowed me to focus more on my form than trying to hang on.

:D:D:D:D:D

Coke
10-18-2003, 01:08 PM
...nice session, good back work - keep them straps and hold on man - :D

-TIM-
10-20-2003, 02:03 PM
10.20.03

Delts, Tri's and Bi's today:



Post. Delts:
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15 _ 8 x 15

Tri's:
Close Grip Bench: 8 x 135 _ 6 x 135 _ 6 x 135 _ 6 x 135
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 100 _ 8 x 100
Skulls: 8 x 45 _ 8 x 45 _ 8 x 45 _ 8 x 45

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75 _ 8 x 75
Incline Curls: 8 x 25 _ 8 x 25 _ 8 x 25 _ 8 x 25
Preacher Curls: 8 x 65 _ 8 x 65 _ 8 x 65 _ 8 x 65

2 sets for left forearm plus two super sets.



I had a pretty good work out today. I think doing close grip bench is going to be key in getting my tri's caught up. The seem to be a bit behind. But it could just be that my arms are long and it will take longer. Great session though.

:D:D:D:D:D

Dedicated
10-20-2003, 02:22 PM
Nice work Tim.

Scott S
10-20-2003, 02:36 PM
FWIW, I've become a fan of gripless shrugs, myself. That way, your hand position and grip strength aren't a factor. Just your trap strength.

-TIM-
10-21-2003, 01:21 PM
Thanks for the props guys.

Scott - Gripless shrugs sound like a good idea. Can you get that effect with straps or do I need some other equipment? Thanks.

-TIM-
10-21-2003, 01:24 PM
10.21.03

I had another great leg day. Here's how it turned out:



Thighs:
Squats: 6 x 135 _ 6 x 195 _ 6 x 195 _ 6 x 200
Leg Extensions: 8 x 110 _ 8 x 110 _ 8 x 110 _ 8 x 110

Hamstrings:
SLDL: 6 x 125 _ 6 x 125 _ 6 x 125 _ 6 x 125
Laying Curls: 8 x 90 _ 8 x 90 _ 8 x 90 _ 8 x 90



I made all the changes and successfully occomplished the jumps in weight. I can really feel my lower body getting so much stronger.

Next Week:
Squats - 200 lbs on sets 2-4
SLDL - 135 lbs on sets 2-4

:D:D:D:D:D

MixmasterNash
10-21-2003, 01:55 PM
You doing Leg. exts right after squats? And curls after SLDL?

Why not Squat, SLDL, Ext, then curl? This should make it easier, meaning you can push more weight!

-TIM-
10-29-2003, 12:26 PM
Well yeah it would. But the squats hit my quads better, then I follow it up with a quad targeting exercise to completely fatigue the muscle. Same with SLDL and curls. I've been doing this for a while now and I keep having great results so I'm gonna stick with it until my body tells me not too :D

-TIM-
10-29-2003, 12:28 PM
Ugh! I was sick on the 25th with the flu and I didn't get my energy back until the 27th so that's why I've got this lapse in days between sessions. This was not a scheduled break!

-TIM-
10-29-2003, 12:31 PM
10.29.03

I just came off having the flu and being really drained so my work out wasn't what it usually is. But I needed to get into the gym and do something. Here's how it went down:



Chest:
Bench Press: 6 x 135 _ 6 x 165 _ 6 x 165 _ 6 x 165
DB Press: 8x 50 _ 8 x 50 _ 8 x 50 _ 8 x 50
Dips: 8 x BW _ 8 x BW _ 0 x BW _ 0 x BW

Calves:
Standing Raises: The machine was being serviced
Seated Raises: 8 x 80 _ 8 x 80 _ 8 x 80 _ 8 x 80
Ext. On Sled: 10 x 270 _ 15 x 270 (went to failure)



I gased on dips so I cut them short. I'm still kind of tired and I want to be careful not to drain my body too much after being sick. Over all the work out went well given the circumstances.

:D:D:D:D:(

ChampionLifter8
10-29-2003, 01:05 PM
nice job so far hope u get better from being sick

MixmasterNash
10-29-2003, 01:26 PM
I just had the flu as well. Take it easy for the first week back in the gym and you'll be fine.

-TIM-
10-30-2003, 02:30 PM
10.30.03

After recent discussion on sets per exercise I decided to change the sets I do from 4 to 3. The goal is to be between 20-25 reps per exercise. Although I'm going to continue doing 1 warm up set and 3 sets of 6 on compound exercises.

Here's how my back work out went today:



Back:
Deads: 6 x 135 _ 6 x 225 _ 6 x 235 _ 6 x 235
Pulldowns: 8 x 110 _ 8 x 110 _ 8 x 110
W.G. Cable Rows: 8 x 110 _ 8 x 110 _ 8 x 110

Traps:
DB Shrugs: 8 x 60 _ 8 x 60 _ 8 x 60



I felt like I was running at full energy today. I actual went to Vandaveer and ran a mile before my work out. It felt great. I also at a great meal about an hour before I hit the gym as well.

For next week:
Deads - All working sets bump to 235 lbs.

:D:D:D:D:D

-TIM-
11-01-2003, 01:13 PM
11.1.03

Delts, Tri's and Bi's today:



Delts:
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15
Upright Rows: 8 x 90 _ 8 x 90 _ 8 x 90

Tri's:
Close Grip Bench: 8 x 135 _ 6 x 135 _ 6 x 135
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 100
Skulls: 8 x 45 _ 8 x 45 _ 8 x 45

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75 _ 8 x 75
Preacher Curls: 8 x 65 _ 8 x 65 _ 8 x 65 _ 8 x 65

2 sets for left forearm plus two super sets. Also did 4 sets for abs



I had a great work out today. I think dropping sets to 3 will be better all around. I had more time to do delts and I was even able to get abs in. Something that never happens during this work out. Time to go eat!

:D:D:D:D:D

ChampionLifter8
11-01-2003, 03:41 PM
nice workout man im glad to here your better from the flu man!!!!!

-TIM-
11-02-2003, 12:28 AM
Me too. That thing kicked my butt, but now I'm kicking back.

HahnB
11-02-2003, 01:34 PM
I think you'll like the lower number of sets, good to hear the flu is gone, sometimes after being sick I come back even stronger cause I get so pissed when I come down with something lo.

-TIM-
11-03-2003, 08:50 PM
11.3.03

Chris came and worked out with me today. He did back but I stuck to my leg work out. Here's how it went:



Thighs:
Squats: 6 x 135 _ 6 x 200 _ 6 x 200 _ 6 x 200
Leg Extensions: 8 x 115 _ 8 x 115 _ 8 x 115

Hamstrings:
SLDL: 6 x 135 _ 6 x 135 _ 6 x 135
Laying Curls: 8 x 90 _ 8 x 90 _ 8 x 90



I moved to sets of 3 so I went up on weight for leg extensions. I'm noticing a lot of soreness in my left knee by the time I get to SLDL. Chris suggested another warm up set or two for squats. I may have to do that. Other than that my work outs are going so well. Gotta keep at them.

:D:D:D:D:D

-TIM-
11-03-2003, 08:56 PM
Originally posted by HahnB
I think you'll like the lower number of sets, good to hear the flu is gone, sometimes after being sick I come back even stronger cause I get so pissed when I come down with something lo.

I do like the lower number of sets. I've upped some of the weights just to keep things feeling heavy and my work outs don't take as long. It's keeping things feeling fresh.

As far as feeling stronger after being sick, I agree. Sometimes I feel like I can tackle anything. But for me I think it's having the time out of the gym to let your muscles recover, even being sick, that makes a person come back a bit stronger. I hadn't taken a break for a few months so having 4 or 5 days off wasn't going to hurt anything. But I'm back in action and feeling great.

-TIM-
11-04-2003, 12:41 PM
11.4.03

This is my second go at chest and calves since being sick. I was a little weak on bench but still finished my sets. I also switched flat db presses to inclines. Here's the whole shabang:



Chest:
Bench Press: 6 x 135 _ 6 x 165 _ 6 x 165 _ 6 x 165
Incline DB Press: 8 x 45 _ 8 x 45 _ 8 x 45
Dips: 8 x BW _ 8 x BW _ 8 x BW

Calves:
Standing DB Raises: 8 x 50 _ 8 x 50 _ 8 x 50
Seated Raises: 8 x 80 _ 8 x 80 _ 8 x 80
Ext. On Sled: 12 x 270 _ 10 x 270 _ 11 x 270 (all sets to failure)



It's funny cause last week I gased on dips but this week I had more energy doing them than ever. I wonder if switching to Incline DB Presses had anything to do with it??? Still it was an awesome work out. I've been having great work outs since getting my place. I know it's because of getting enough food in me.

:D:D:D:D:D

-TIM-
11-07-2003, 01:59 PM
11.6.03

Here's how my back work out went today:



Back:
Deads: 6 x 135 _ 6 x 235 _ 6 x 235 _ 6 x 235
Pulldowns: 8 x 110 _ 8 x 110 _ 8 x 110
W.G. Cable Rows: 8 x 110 _ 8 x 110 _ 8 x 110

Traps:
DB Shrugs: 8 x 60 _ 8 x 60 _ 8 x 60



Not much to add today. Good work out like normal.

:D:D:D:D:D

-TIM-
11-08-2003, 12:07 AM
11.7.03

Delts, Tri's and Bi's today:



Delts:
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15
Upright Rows: 8 x 90 _ 8 x 90 _ 8 x 90

Tri's:
Close Grip Bench: 8 x 135 _ 6 x 135 _ 6 x 135
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 100
Skulls: 8 x 45 _ 8 x 45 _ 8 x 45

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75
Preacher Curls: 8 x 65 _ 8 x 65 _ 8 x 65

2 sets for left forearm.



Things went really well today. I had a great time at the gym. Things have been progressing so well and I know it's because of getting my diet back on track. It's going to be unreal this time next year!

:D:D:D:D:D

-TIM-
11-10-2003, 08:51 PM
11.10.03

I was so beat today. I spent the weekend putting a roof on with Cory in the freezing cold. So I was a little drained but I still finished my work out.



Thighs:
Squats: 8 x 135 _ 6 x 200 _ 6 x 200 _ 6 x 200
Leg Extensions: 8 x 115 _ 8 x 115 _ 8 x 115

Hamstrings:
SLDL: 6 x 135 _ 6 x 135 _ 6 x 135
Laying Curls: 8 x 90 _ 8 x 90 _ 8 x 90



Nothing to it.

:D:D:D:D:(

Shroud
11-10-2003, 09:15 PM
Great job on the workouts man. Keep it up!

-TIM-
11-11-2003, 10:14 PM
Thanks Shroud. Nice kitty :D

-TIM-
11-11-2003, 10:17 PM
11.11.03

I really focused on my form for chest. I'm starting to wonder if I need more volume though. We'll see what happens.

My calves have been getting worked really well. Adding the sled has made a big difference. Here's how the day went.



Chest:
Bench Press: 6 x 135 _ 6 x 165 _ 6 x 165 _ 6 x 165
Incline DB Press: 8 x 45 _ 8 x 45 _ 8 x 45
Dips: 8 x BW _ 8 x BW _ 8 x BW

Calves:
Standing Raises: 8 x 165 _ 8 x 165 _ 8 x 165
Seated Raises: 8 x 80 _ 8 x 80 _ 8 x 80
Ext. On Sled: 15 x 270 _ 11 x 270 _ 10 x 270 (all sets to failure)



The gym finally got the standing calf raise machine up and running. That helped out a lot. Another great work out.

:D:D:D:D:D

-TIM-
11-13-2003, 10:02 PM
11.13.03

I had an amazing back work out tonight. I went up in pulldowns and deads for my last sets. Here's how it turned out:



Back:
Deads: 6 x 135 _ 6 x 235 _ 6 x 235 _ 6 x 245
Pulldowns: 8 x 110 _ 8 x 110 _ 8 x 120
W.G. Cable Rows: 8 x 110 _ 8 x 110 _ 8 x 110

Traps:
DB Shrugs: 8 x 60 _ 8 x 60 _ 8 x 60



Things went so well I think I need a 6th smiley tonight.

:D:D:D:D:D

ChampionLifter8
11-14-2003, 01:00 PM
damn nice job on those deads, just curious what do you think your max is on those

HahnB
11-14-2003, 02:17 PM
Good sessions man. I think doing some doubles and triples would help your bench come up a lot:)

-TIM-
11-17-2003, 12:45 PM
Champ - My max on Sept. 7th was 295. So I'd say I'm definately over 300 at this point. I'll probably max out again in December. Thanks for the props.

HahnB - Doubles and Triples? My bench is weak though. I'd love to know what they are.

-TIM-
11-17-2003, 12:48 PM
11.17.03

Delts, Tri's and Bi's today:



Delts:
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15
Upright Rows: 8 x 90 _ 8 x 90 _ 8 x 90

Tri's:
Close Grip Bench: 8 x 135 _ 6 x 135 _ 6 x 135
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 100
Skulls: 8 x 45 _ 8 x 45 _ 8 x 50

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75
DB Curls: 8 x 30 _ 8 x 35 _ 5 x 40

2 sets for left forearm.



I had to swap preachers for DB curls since the bench was taken up. Great work out overall. Unfortunately I was in Iowa City most of the weekend and wasn't able to work out.

:D:D:D:D:D

JuniorMint6669
11-17-2003, 01:18 PM
Originally posted by Tim Nissen
Doubles and Triples? My bench is weak though. I'd love to know what they are.

Doing heavier weight for two (double) or three (triple) reps, as opposed to only working in the 6-8 rep range.

Nice workout BTW

HahnB
11-17-2003, 02:19 PM
:withstupi

Figure out a weight that you can do for 2-3 reps and do a couple of sets of those. That's gonna help the weight that you can do for reps, and your 1rm.

-TIM-
11-18-2003, 02:56 PM
Hmm. Sounds like a good idea. I know I've heard it stated that the best way to lift heavy weight is to actually do it. Basically going heavy for a few instead of insisting on pushing out a higher rep count. I will definately do that next week for bench. Thanks guys.

-TIM-
11-18-2003, 03:00 PM
11.18.03

Had a fairly good work out today. I've been having trouble with my left knee so I added a second warm up set for squats today. Chris thought I'd need more warming up than hitting the stationary bike and only doing 1 set of warm ups. It felt really good. Here's how the day went:



Thighs:
Squats: 6 x 135 _ 8 x 135 _ 6 x 200 _ 6 x 200 _ 6 x 200
Leg Extensions: 8 x 115 _ 8 x 115 _ 8 x 115

Hamstrings:
SLDL: 6 x 145 _ 6 x 145 _ 6 x 145
Laying Curls: 8 x 90 _ 8 x 90 _ 8 x 90



I went ahead and increased the weight on SLDL's 10 lbs. I can probably go higher but I'm still being a bit cautious. Feeling great though.

:D:D:D:D:D

HahnB
11-18-2003, 03:38 PM
Nice leg session:) I think you'll like the doubles and triples a lot for your bench. When I was using the muscle media bench program it had be doing the same weight for 2 or 3 sets of 3 reps. I had never done this type of workout before but it worked really well.

I came up with my own routine of doing 4 sets of 5 with the same weight, and the next bench day doing 2 heavy sets(all in the same week), and it took my bench from 200 x 6 to 220 x 5 in 23 days:)

Experimenting and finding out what you like is the best way to go, you'll be suprised how fast your bench will come up.

fuzz
11-18-2003, 03:43 PM
Nice squats, Tim. Keep at it.

-TIM-
11-20-2003, 03:14 PM
Thanks again HahnB. I just finished chest today and I did 2 sets of triples and then a final set at my current weight and it was great. I think it will be a good way to get my bench headed up again.

-TIM-
11-20-2003, 03:19 PM
11.20.03

I tried a few different things during todays work out that I think will be really good. I did 2 warm up sets for bench then 2 heavy sets of 3 at 185 lbs. Then I did a final set back at 165 lbs. and ended up putting up 2 more reps than usual. I also included a super set after Incline DB Presses. Here's the stats:



Chest:
Bench Press: 6 x 135 _ 6 x 135 _ 3 x 185 _ 3 x 185 _ 8 x 165
Incline DB Press: 8 x 45 _ 8 x 45 _ 8 x 45
- Super Set with Pec Deck: 10 x 100 _ 10 x 110 _ 10 x 110
Dips: 8 x BW _ 8 x BW _ 8 x BW

Calves:
Standing Raises: 8 x 165 _ 8 x 165 _ 8 x 165
Seated Raises: 8 x 80 _ 8 x 80 _ 8 x 80
Ext. On Sled: 18 x 270 _ 13 x 270 _ 12 x 270 (all sets to failure)



I can feel my calves getting a lot stronger. It will be time to increase weights very soon.

:D:D:D:D:D

FFeJ
11-20-2003, 09:53 PM
Nice job on the triples, one thing i like about the higher weight, low rep sets is that when you drop the weight your nervous system is much more cooperative with you and lets you get more reps than usual at a certain weight.

-TIM-
11-23-2003, 12:29 PM
Yeah it does. I think it will be a great way to increase my bench weight and get out of this funk.

-TIM-
11-23-2003, 03:59 PM
11.23.03

I was in Cedar Rapids over the weekend so I didn't get a work out in. Here's how it went:



Back:
Deads: 6 x 155 _ 6 x 235 _ 6 x 245 _ 6 x 245
Pulldowns: 8 x 110 _ 8 x 120 _ 8 x 120
W.G. Cable Rows: 8 x 110 _ 8 x 110 _ 8 x 110

Traps:
DB Shrugs: 8 x 60 _ 8 x 60 _ 8 x 60

3 sets for abs



Nothing to it.

:D:D:D:D:D

-TIM-
11-24-2003, 09:50 AM
11.24.03

Delts, Tri's and Bi's today:



Delts:
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15
Upright Rows: 8 x 90 _ 8 x 90 _ 8 x 90

Tri's:
Close Grip Bench: 6 x 135 _ 6 x 135 _ 6 x 135
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 100
Skulls: 8 x 45 _ 8 x 50 _ 8 x 50

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75
Preacher Curls: 8 x 65 _ 8 x 65 _ 8 x 70



Next Week - Sets 2 & 3 @ 70 lbs. on preachers.

:D:D:D:D:D

-TIM-
11-27-2003, 10:33 PM
11.27.03

The gym was closed since it was Thanksgiving so I lifted at Chris's house. Here's what I did for my leg day:



Legs:
Hack Squats: 6 x 110
Deads: 6 x 230 _ 6 x 230 _ 6 x 230
SLDL: 6 x 115 _ 6 x 125



It was a fairly crappy leg day but that's all I could muster up with a barbell and some weights. Oh well. Hack Squats seem like they could be really good but my butt kept getting in the way.

:D:D:(:(:(

Xand
11-28-2003, 05:58 PM
Kudos for working out on T-day.:thumbup:

-TIM-
11-30-2003, 04:08 PM
11.30.03

I had a really productive day. Here is how it went:



Chest:
Bench Press: 6 x 135 _ 6 x 135 _ 3 x 185 _ 3 x 185 _ 8 x 170
Incline DB Press: 8 x 45 _ 8 x 45 _ 8 x 45
- Super Set with Pec Deck: 10 x 110 _ 10 x 110 _ 10 x 110
Dips: 8 x BW _ 8 x BW _ 8 x BW

Calves:
Standing Raises: 8 x 165 _ 8 x 165 _ 8 x 165
Seated Raises: 8 x 80 _ 8 x 80 _ 8 x 80
Ext. On Sled: 16 x 270 _ 14 x 270 _ 13 x 270 (all sets to failure)



Next week
Seated raises - 90 lbs. all 3 sets.

:D:D:D:D:D

-TIM-
12-01-2003, 03:14 PM
My chest and calves are killing me today. I know I've got this routine down for now. Just wanted to note that for future work outs.

-TIM-
12-01-2003, 03:16 PM
12.1.03

I had a great back work out today. Here's how it went:



Back:
Deads: 6 x 155 _ 6 x 245 _ 6 x 245 _ 6 x 245
Pulldowns: 8 x 120 _ 8 x 120 _ 8 x 120
W.G. Cable Rows: 8 x 110 _ 8 x 110 _ 8 x 110

Traps:
DB Shrugs: 8 x 60 _ 8 x 60 _ 8 x 60

3 sets for abs



I think I need to increase DB Shrugs to 70 lbs. One thing I did on them today was really focus on the hold at the top. It seems to be key for the exercise to be effective.

:D:D:D:D:D

-TIM-
12-02-2003, 12:15 PM
12.2.03

Delts, Tri's and Bi's today:



Delts:
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15
Upright Rows: 8 x 90 _ 8 x 90 _ 8 x 90

Tri's:
Close Grip Bench: 6 x 135 _ 6 x 135 _ 6 x 145
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 100
Skulls: 8 x 50 _ 8 x 50 _ 8 x 50

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75
Preacher Curls: 8 x 65 _ 8 x 70 _ 8 x 70



Next Week - C.G. Bench - 145 on last two sets.

:D:D:D:D:D

-TIM-
12-08-2003, 09:59 PM
12.8.03

I spent the entire week with Anna so I didn't get to the gym like I should have. But I haven't had a break like that in a good 2 months so it didn't hurt anything. I encorporated triples and drop sets into my squats and it couldn't have gone better. Here's how the day went:



Thighs & Hamstrings:
Squats: 6 x 135 _ 6 x 135 _ 3 x 225 _ 3 x 225 _ 6 x 210
SLDL: 6 x 145 _ 6 x 145 _ 6 x 145
Leg Extensions: 8 x 115 _ 8 x 115 _ 8 x 115
Laying Curls: 8 x 90 _ 8 x 90 _ 8 x 90



The Leg Extension machine was tied up so I went into SLDL's instead of my normal layout of Quad/Quad Ham/Ham. When I was done my legs felt so much better than they usually do. Now it could have been the order I did the exercises or it could have been the few days off. But to check and see if it's the order I'm going to try this new lay out and see how things develop. It might be a good time for a small change in my routine any how.

:D:D:D:D:D

Scott S
12-08-2003, 10:41 PM
I think supersetting (or at least alternating) quads and hams would be best anyway. Kudos.

-TIM-
12-10-2003, 02:59 PM
It sure seemed to work the muscles really well doing it that way.

-TIM-
12-10-2003, 03:03 PM
12.9.03

Here's the details:



Chest:
Bench Press: 6 x 135 _ 6 x 135 _ 3 x 185 _ 3 x 185 _ 8 x 170
Incline DB Press: 8 x 45 _ 8 x 45 _ 8 x 45
- Super Set with Pec Deck: 10 x 110 _ 10 x 110 _ 10 x 110
Dips: 8 x BW _ 8 x BW _ 8 x BW

Calves:
Standing Raises: 8 x 165 _ 8 x 165 _ 8 x 165
Seated Raises: 0 x 80 _ 0 x 80 _ 0 x 80
Ext. On Sled: 12 x 270 _ 13 x 270 _ 0 x 270 (all sets to failure)



I had to go to work so my calf workout got cut short.

:D:D:D:(:(

-TIM-
12-10-2003, 10:42 PM
12.10.03

My back work out was very solid today. Here's how it went:



Back:
Deads: 6 x 155 _ 155 x 6 _ 6 x 245 _ 6 x 245 _ 6 x 245
Pulldowns: 8 x 120 _ 8 x 120 _ 8 x 120
W.G. Cable Rows: 8 x 110 _ 8 x 110 _ 8 x 110

Traps:
DB Shrugs: 8 x 70 _ 8 x 70 _ 8 x 70



I increased DB Shrugs to 70 lbs. I also added a second warm up set for deads. It seemed to work really well.

:D:D:D:D:D

-TIM-
12-13-2003, 12:22 AM
12.11.03

Delts, Tri's and Bi's today:



Delts:
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15
Upright Rows: 8 x 90 _ 8 x 90 _ 8 x 90

Tri's:
Close Grip Bench: 6 x 135 _ 6 x 145 _ 6 x 145
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 110
Skulls: 8 x 50 _ 8 x 50 _ 8 x 50

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75
Preacher Curls: 8 x 65 _ 8 x 70 _ 8 x 70

3 Cycles on forearms

5 sets for abs



I had a good work out overall. It was the first time in a little while that I blew up on BB Curls. I think I'm getting to the point where I'll be increasing the weight on the exercise, finally.

:D:D:D:D:D

-TIM-
12-15-2003, 11:58 AM
It's Monday morning and I'll be getting back into the gym with a few days off in between work outs. My gym time is suffering with seeing Anna. I've got to go to her gym when I'm in Cedar Rapids or I'm gonna go nuts. Fortunately I'll get in today and tomorrow before I go back up there. Well I'm off to the gym right now. Another good leg day in store, I hope.

-TIM-
12-15-2003, 11:25 PM
12.15.03

I had a fairly good day in the gym. My squats went extremely well. Here's the day:



Thighs & Hamstrings:
Squats: 6 x 135 _ 6 x 135 _ 3 x 225 _ 6 x 225 _ 6 x 210
SLDL: 6 x 145 _ 6 x 145 _ 6 x 145
Leg Extensions: 8 x 115 _ 8 x 115 _ 8 x 115
Laying Curls: 8 x 90 _ 8 x 90 _ 8 x 90



I like the layout for leg day. Time will tell if it's a positive change muscularly. Hmm, is that a word, muscularly?

:D:D:D:D:D

-TIM-
12-15-2003, 11:32 PM
I had a great pick-me-up at work tonight. I was bartending and the regulars from RK Dixon came in. The one guy that I barely know was joking around and giving me s**t. He was joking about breaking my legs and then said he was kidding. Then motioned me over and asked what I was taking. I played dumb and asked what he meant and he said it looked like I had gained 80 lbs. Obviously overexaggerating but then the other 3 guys chimed in and said not 80 but definately 20 or 30 pounds in since starting back at Chilis. I thought it was awesome that they noticed and were actually right on the money with my gains. I told them I was clean and they had a bit of a hard time believing me at first. But I told them I had a pretty strict diet and a pretty good knowledge of what I was doing. They were definately impressed and it made me feel hella good. Between that and Anna's forearms comment I'm flying high.

-TIM-
12-17-2003, 03:46 PM
12.17.03

Here's the details:



Chest:
Bench Press: 6 x 135 _ 6 x 135 _ 6 x 175 _ 6 x 175 _ 6 x 175
Incline DB Press: 8 x 50 _ 8 x 50 _ 8 x 50
Dips: 8 x BW _ 8 x BW _ 8 x BW

Calves:
Standing Raises: Injury
Seated Raises: Injury
Ext. On Sled: Injury



Last week I didn't finish my calf work out and this week I got a horrible cramp in my right calf. It happened yesterday morning and it's still sore tonight. So I didn't push it.

On a better note my bench went up 10 lbs in only 3 work outs. Well I did 3 work outs with heavier weight and drop sets and went back to my normal routine tonight. This is actually the 4th work out but my bench for sets went from 165 to 175. That was even with mild shoulder soreness. So I'm happy about it.

:D:D:D:(:(

Teufelhund
12-17-2003, 03:57 PM
I had a great pick-me-up at work tonight. I was bartending and the regulars from RK Dixon came in. The one guy that I barely know was joking around and giving me s**t. He was joking about breaking my legs and then said he was kidding. Then motioned me over and asked what I was taking. I played dumb and asked what he meant and he said it looked like I had gained 80 lbs. Obviously overexaggerating but then the other 3 guys chimed in and said not 80 but definately 20 or 30 pounds in since starting back at Chilis. I thought it was awesome that they noticed and were actually right on the money with my gains. I told them I was clean and they had a bit of a hard time believing me at first. But I told them I had a pretty strict diet and a pretty good knowledge of what I was doing. They were definately impressed and it made me feel hella good. Between that and Anna's forearms comment I'm flying high.

Thats great, Tim. Congrats. I know I love it when people recognize my hard work. Thats just a really good feeling.

-TIM-
12-17-2003, 11:46 PM
Thanks Teufelhund. I kind of feel like this is the only place you can post this kind of stuff. If you post in General Chat about comments people make they think you're some kind of big headed braggart. Which is not the case. But yeah, it feels great to have people comment on your progress.

Saint Patrick
12-18-2003, 01:28 AM
I like the new title, it's fitting.

Nice squatting.

-TIM-
12-19-2003, 06:42 AM
Bite Me :D

Yeah it's fitting. But I wonder how long it will take somebody to look at it and say, "You're flamed now Tim? When did you decide to come out of the closet?"

-TIM-
12-19-2003, 06:44 AM
It's Friday morning and I work another double. I picked up a double yesterday and bartended at night. I was supposed to lift in the afternoon but that didn't happen. It's okay because I needed the money and ended up making about $200 for the day, whoot! But I don't foresee getting into the gym today and I can feel a cold coming on. We'll see how it goes.

-TIM-
12-19-2003, 10:55 PM
It's official, I'm sick. I took Saturday morning off so I can get some rest. I've got my back work out next in the rotation and I think I'll give it a shot in the morning. My cold's not that bad and I'm sure a little exercise will help, it usually seems to.

-TIM-
12-26-2003, 08:52 AM
12.20.03

I just came down with a cold but I didn't want to stay out of the gym so I did my Deads and gave T-Bar Rows a try. They felt really good. I plan on replaceing cable rows with them. Here's how the work out went:



Back:
Deads: 6 x 155 _ 155 x 6 _ 6 x 245 _ 6 x 255 _ 6 x 255
T-Bar Rows: 8 x 90 _ 8 x 90



I increased the last two sets on deads to 255 lbs. I'll go for that on all sets on my next back day.

:D:D:(:(:(

-TIM-
12-26-2003, 08:54 AM
12.23.03

Delts, Tri's and Bi's today:



Delts:
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15
Upright Rows: 8 x 90 _ 8 x 90 _ 8 x 90

Tri's:
Close Grip Bench: 6 x 145 _ 6 x 145 _ 6 x 145
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 110
Skulls: 8 x 50 _ 8 x 50 _ 8 x 50

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75
Preacher Curls: 8 x 65 _ 8 x 70 _ 8 x 70



Not much to add after today. I didn't do anything for my forearms because they were very sore from bowling the night before.

:D:D:D:D:D

-TIM-
12-26-2003, 08:58 AM
I've got to figure out how to get into the gym more. I'm averaging 3 days a week now that I'm spending all my time in Cedar Rapids. I could get a membership at Aspen but that would run my gym fees right around $100 a month between that and Gold's. Blah. What I fear the most is that I'll find myself getting out of the routine. I know my diet has slowed down and if that continues it will only be a matter of time before I start to atrophy. I'd better get my butt in gear.

-TIM-
12-29-2003, 07:53 AM
I just got back from Cedar Rapids and I signed up for a gym membership at Aspen. It was only $20 a month to add onto Anna's membership. This place is probably nicer than Gold's. They've got a huge swimming pool and a full basketball court in addition to all the weight equipment. They said they were a sister company of Gold's so I'll see if I can't get a discount on my membership at home. This should be just what I needed to get back into the gym the way I have been during the last 8 months.

-TIM-
12-30-2003, 09:31 AM
12.27.03

I got into the gym at Aspen and did a few sets for legs. I felt a really bad tightness in my groin so I stopped after squats.



Legs:
Squats: 6 x 135 _ 6 x 135 _ 6 x 225 _ 3 x 230 _ 3 x 230



Pretty s**tty but that's how it's been the last month or so.

:D:(:(:(:(

Exnor
12-31-2003, 06:06 AM
It sounds like you are doing ok, minus the cold and groin tightness.

Do you have a short term goal with a deadline? If not, this mental target can really help with motivation and getting your priorities right.

Perhaps some stretching might help the groin tightness? It is a very common complaint amongst athletes. I found a couple of resources that may be helpful:

http://www.sportsrehab.info/chiropractic/exercises/groinstretch.pdf
http://www.sweetspotsoccer.com/soccerskills/stretching-groin.html

-TIM-
01-02-2004, 02:14 PM
Thanks Exnor. The cold's gone and I didn't warm up the way I usually do before squats so I'm attributing it to that. That's the first time I've had any soreness in that area after a leg work out. I'm getting my next set of goals in line. I reached my weight goal for the year in '03 and I'll be setting new ones for '04.

-TIM-
01-02-2004, 02:18 PM
12.30.03

Here's the details:



Chest:
Bench Press: 6 x 135 _ 6 x 135 _ 6 x 185 _ 6 x 185 _ 6 x 185
Incline DB Press: 8 x 55 _ 8 x 55 _ 8 x 55
Dips: 8 x BW _ 8 x BW _ 8 x BW

Calves:
Standing Raises: None
Seated Raises: None
Ext. On Sled: None



My weights went up on Bench and DB Presses. I ended up playing basketball instead of doing my calf work out. Oh well, it was fun and I got some cardio in. No complaints there.

:D:D:D:D:D

-TIM-
01-02-2004, 02:22 PM
12.31.03

I had a great back work out. I subbed BB Rows for Cable Rows and I'm going to keep them. I think they'll be much better for me.



Back:
Deads: 6 x 155 _ 155 x 6 _ 6 x 255 _ 6 x 255 _ 6 x 255
Pulldowns: 8 x 120 _ 8 x 120 _ 8 x 120
BB Rows: 6 x 135 _ 6 x 135 _ 6 x 135

Traps:
DB Shrugs: 8 x 70 _ 8 x 70 _ 8 x 70



I increased Deads to 255 for my working sets. I'm starting to think I could get more but I don't want to rush it too quickly. They felt great though. I've been controlling the weight on the negative extremely well.

:D:D:D:D:D

-TIM-
01-05-2004, 01:40 PM
1.3.04

Delts, Tri's and Bi's today:



Delts:
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15

Tri's:
Close Grip Bench: 6 x 145 _ 6 x 145 _ 6 x 145
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 110
Skulls: 8 x 50 _ 8 x 50 _ 8 x 50

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75
Preacher Curls: 8 x 70 _ 8 x 70 _ 8 x 70



I've been having a lot of trouble with my shoulders lately so I eliminated Upright Rows in an attempt to give them a little more rest. Other than that it was a great work out.

:D:D:D:D:D

-TIM-
01-07-2004, 03:53 PM
1.7.04

I got into Gold's today and was able to get in a great leg workout. I was still having soreness in my groin even though I hit the stationary bike to loosen up.



Thighs & Hamstrings:
Squats: 6 x 135 _ 6 x 135 _ 6 x 205 _ 6 x 205 _ 6 x 205
SLDL: 6 x 165 _ 6 x 165 _ 6 x 165
Leg Extensions: 8 x 115 _ 8 x 115 _ 8 x 115
Laying Curls: 8 x 90 _ 8 x 90 _ 8 x 90



I increased the weight on SLDL's 20 lbs to 165. It was a much better weight.

:D:D:D:D:D

-TIM-
01-16-2004, 03:40 PM
1.12.04

Here's the details:



Chest:
Bench Press: 6 x 135 _ 6 x 135 _ 3 x 185 _ 6 x 165 _ 6 x 165
Incline DB Press: None
Dips: 8 x BW _ 8 x BW _ 8 x BW

Calves:
Standing Raises: 8 x 165 _ 8 x 165 _ 8 x 165
Seated Raises: None
Ext. On Sled: 12 x 270 _ 11 x 270 _ 13 x 270



I was really weak and couldn't do much on bench. My inconsistancy is killing me right now.

:D:D:D:(:(

-TIM-
01-16-2004, 03:42 PM
1.15.04

Here's my back work out



Back:
Deads: 6 x 155 _ 155 x 6 _ 6 x 255 _ 6 x 255 _ 6 x 255
Pulldowns: 8 x 120 _ 8 x 120 _ 8 x 120
BB Rows: 6 x 135 _ 6 x 135 _ 6 x 135

Traps:
DB Shrugs: 8 x 70 _ 8 x 70 _ 8 x 70



I'm really feeling the DOMS from the BB Rows. I think they're just what I needed to help my upper back develop more in the middle.

:D:D:D:D:D

-TIM-
01-24-2004, 08:30 PM
1.21.04

Delts, Tri's and Bi's today:



Delts:
Bent Over Raises: 8 x 15 _ 8 x 15 _ 8 x 15

Tri's:
Close Grip Bench: 6 x 145 _ 6 x 145 _ 6 x 145
Straight Bar Pushdowns: 8 x 100 _ 8 x 100 _ 8 x 110
Skulls: 8 x 50 _ 8 x 50 _ 8 x 50

Bi's:
BB Curls: 8 x 75 _ 8 x 75 _ 8 x 75
Preacher Curls: 8 x 70 _ 8 x 70 _ 8 x 70



The work out was good exept for the fact that the last time I did it was the 3rd of this month. This is ****ing horrible.

:D:D:D:D:D

-TIM-
01-24-2004, 08:33 PM
1.23.04

My lower back is acting up really badly right now. I need to get my deads going. Any way, my leg day suffered. I also wasn't able to do laying curls because Apsen doesn't have an adequate machine for them. I said screw it to replacing it with something else since my back is acting up.



Thighs & Hamstrings:
Squats: 6 x 135 _ 6 x 135 _ 6 x 205 _ 6 x 205 _ 6 x 205
SLDL: 6 x 165 _ 6 x 165 _ 6 x 165
Leg Extensions: 8 x 115 _ 8 x 115 _ 8 x 115
Laying Curls: None



**** this.

:D:D:D:(:(

Scott S
01-24-2004, 10:07 PM
Maybe some weighted hypers would help out your back.

PizDoff
01-24-2004, 11:07 PM
*Runs into thread waving arms over head and screaming, hits wall, and runs out screaming again*

-TIM-
01-27-2004, 10:49 AM
Maybe some weighted hypers would help out your back.

I think once I get regular again my back will be fine. I'm used to deadlifting every week and now it's not that often. But that's all going to change with my new 3 day program.

-TIM-
01-29-2004, 04:06 PM
1.28.04

Today is the first day that I'll be switching to a 3 day full body routine. I'm very excited. The first month I'm guessing will be a period of fine tuning the days. I'm going to lift Monday, Wednesday and Friday. Depending on how i feel I may through arm exercises in on the weekend. Well here's the first day.



Work Out 1:
Bench: 6 x 135 _ 6 x 135 _ 6 x 175 _ 6 x 175
Dips: 8 x BW _ 8 x BW

Pull-ups: 6 x BW _ 5 x BW
BB Rows: 6 x 155 _ 6 x 155

Hack Squats: 6 x 200 _ 6 x 200
Standing Calf Raises: 8 x 165 _ 8 x 165



Well that was the first day I tried it. I'm recording this on the following day and I feel pretty good. Hopefully good enough to lift tomorrow morning. I think sleep is going to be even more crutial than I've let it become in the past. Over all the workout was tremendous.

:D:D:D:D:D

-TIM-
02-02-2004, 11:37 PM
2.2.04

Here's what I came up with for day 2.



Work Out 2:
Deads: 6 x 155 _ 6 x 155 _ 6 x 255 _ 6 x 255
DB Rows: 8 x 50 _ 8 x 60

45 Sled: 6 x 270 _ 6 x 360
SLDL: 6 x 165 _ 6 x 165

Incline DB Press: 8 x 50 _ 8 x 60
Pec Dec: 8 x 120 _ 8 x 140

SB Pushdowns: 8 x 120 _ 8 x 120



Next Week
DB Rows - 60 lbs.
Incline DB Press - 55 lbs.
Pec Dec - 130 lbs.

The second work out went really well. I'll know if the exercises are going to stay after day 3. Then I'll look at everything and balance it out where it's needed.

:D:D:D:D:D

-TIM-
02-04-2004, 11:09 PM
2.4.04 - 193 lbs.

Day 3.



Work Out 3:
Squats: 6 x 135 _ 6 x 135 _ 6 x 225 _ 6 x 225
Leg Curls: Still sore, did not do.

Decline Bench: 6 x 185 _ 6 x 185
DB Flys: 8 x 30 _ 8 x 30

Pulldowns: 8 x 120 _ 8 x 120
? (Add an exercise:

Seated Calf Raises: 8 x 90 _ 8 x 90
45 Sled: 13 x 270 _ 12 x 270 (to failure)




Day 3 felt solid. I still need to fit in an exercise or two but that will come once the soreness decreases. If I keep getting my rest and eat right I think I can see some nice gains from this routine.

:D:D:D:D:D

-TIM-
02-07-2004, 07:29 AM
2.6.04




Work Out 1:
Bench: 6 x 135 _ 6 x 135 _ 6 x 175 _ 6 x 175
Dips: 8 x BW _ 8 x +20

Pull-ups: 6 x BW _ 5 x BW
BB Rows: 8 x 155 _ 8 x 155

Hack Squats: 6 x 200 _ 6 x 200
Standing Calf Raises: 8 x 180 _ 8 x 180

DB Shrugs: 8 x 70 _ 8 x 70



Next Week
Dips - +20 on both sets

:D:D:D:D:D

-TIM-
02-11-2004, 02:05 PM
2.9.04

Another go at day 2.



Work Out 2:
Deads: 6 x 185 _ 6 x 185 _ 6 x 255 _ 6 x 255
DB Rows: 8 x 560 _ 8 x 60

45 Sled: 6 x 270 _ 6 x 360
SLDL: 6 x 165 _ 6 x 165

Incline DB Press: 8 x 55 _ 8 x 55
Pec Dec: 8 x 130 _ 8 x 130



Next Week
Sled - 360 lbs. for both sets

Day two seem solid so far.

:D:D:D:D:D

-TIM-
02-12-2004, 02:10 PM
Unfortunately I'm sick again. I don't know what's going on. I missed my work out on Wednesday and was sent home early from work that night as well. I'm going to hit the gym on Friday though. I should be fine by then...I hope.

On a good note my nutrition has been doing well and I bought a gallon water jug and have been carrying it around every day and drinking the whole thing. Boy have I had to pee. But it's made a difference. I feel a little better throughout the day now that I'm getting properly hydrated.

Scott S
02-12-2004, 06:38 PM
That 560 x 8 DB row is quite impressive.

-TIM-
02-18-2004, 11:41 PM
What can I say, I'm a bad ass.

-TIM-
02-18-2004, 11:45 PM
2.16.04




Work Out 1:
Bench: 6 x 135 _ 6 x 135 _ 6 x 175 _ 6 x 175
Dips: 8 x +20 _ 8 x +20

Pull-ups: 7 x BW _ 5 x BW
BB Rows: 8 x 145 _ 8 x 145

Hack Squats: 6 x 200 _ 6 x 200
Leg Ext: 8 x 125 _ 8 x 125
Standing Calf Raises: 0 x 180 _ 0 x 180 (Machine Taken)
Seated Raises: 8 x 90 _ 8 x 90



I finally got over my cold and got back into the gym.

:D:D:D:D:D

-TIM-
02-18-2004, 11:47 PM
2-17-04

I haven't hit my arms for about two or three weeks since I've been doing full body workouts. But I don't think my arms are getting hit well enough during my chest and back workouts. Sooo I dedicated a full session to my tris and bis today. I did about 8 or 10 sets for each. They blew up like balloons. I'm going back to my powerlifting split next week so they'll get hit each week again.

-TIM-
02-18-2004, 11:50 PM
2.18.04 - 190 lbs.

Day 2.



Work Out 2:
Deads: 6 x 185 _ 6 x 185 _ 6 x 255 _ 6 x 255
DB Rows: 8 x 60 _ 8 x 60

45 Sled: 6 x 360 _ 6 x 360
SLDL: Didn't Do

Incline DB Press: 8 x 55 _ 8 x 55
Pec Dec: 8 x 130 _ 8 x 130



I tanned yesterday and ended up getting burnt fairly badly and my weight belt was digging into my skin really badly. After Deads and the Sled I couldn't take it anymore. So I skipped SLDL's since I didn't want to do them without my belt. My back is finally getting back to normal again and I don't want to risk it.

:D:D:D:D:D

-TIM-
02-23-2004, 11:58 AM
Back to Powerlifting Split

Yesterday was the first day of going back to my old powerlifting split. I'm doing it because I had a lot of success with it and made some great gains. I'm not doing all of the same exercises because I've found some that should be better than some of the ones I was doing. Another big reason for the change is that I've found I'm more consistant when I have each workout assigned to a certain day of the week. So my lifting days will be Sunday, Monday, Wednesday and Thursday.

Goal

I weighted in at 190 lbs on 2.18.04. My goal is to hit 200 lbs by 5.1.04. From where I sit now that should give me roughly 9 weeks to gain 10 lbs. I think with the right diet that should be within reason. So here goes nothing...

-TIM-
02-23-2004, 12:05 PM
2.22.04

Today began my first day back into my powerlifting split. Here was my first workout.



5 minutes on the stationary bike

Thighs & Hamstrings:
Squats: 8 x 205 _ 8 x 205 _ 8 x 205
Sled Press: 8 x 360 _ 8 x 360
Leg Ext: 8 x 120 _ 8 x 120 _ 8 x 120
SLDL: 8 x 165 _ 8 x 165 _ 8 x 165

Abs:
Seated Crunch: 15 x 50 _ 15 x 50



I did this workout at Aspen and they don't have the best equipment for abs so I'll have to come up with something to work them better when I'm there. I know I'll add a cable crunch but I still need one other. But the day went really well.

:D:D:D:D:D

Beast
02-24-2004, 10:01 AM
Squats looking good, man. Are they ATFs or parallel?

-TIM-
02-25-2004, 01:22 PM
Parallel. Occassionally I'll hit ATF but my knees aren't appreciating it. So I'm not going as deep anymore.

-TIM-
02-25-2004, 01:28 PM
2.23.04

Here's an attempt at a new chest routine.



Chest:
Bench: 8 x 135 _ 8 x 145 _ 8 x 155 _ 8 x 165
Incline DB Press: 8 x 55 _ 8 x 55
Decline Bench: 7 x 155 _ 8 x 155
Dips: 8 x BW _ 8 x BW
Pec Dec: 8 x 130 _ 8 x 130

Calves:
Standing Raises: 8 x 180 _ 8 x 180
Seated Raises: 8 x 90 _ 8 x 90
Sled Press: 13 x 270 _ 13 x 270 (to failure)



I started having shoulder pain during decline bench. Hopefully it will calm down. Overall it felt like a good workout. If I can't get in another day for calves I may up each exercise to 3 sets.

:D:D:D:D:D

-TIM-
02-25-2004, 01:35 PM
2.25.04

My back routine.



Back:
Deads: Didn't do because I was at Aspen and didn't have my belt
Pullups: 8 x BW _ 8 x BW
Pull Downs: 8 x 120 _ 8 x 120
BB Rows: 8 x 145 _ 8 x 145
DB Rows: 8 x 60 _ 8 x 60

Traps:
DB Shrugs: 8 x 70 _ 8 x 70

Abs:
Hanging Crunch: 10 _ 10



I may need to lower the weight of BB Rows to 135 just so I can do slower reps without having to use momentum so much on the way up. Although I do have a nice slow negative motion, so we'll see how it works out.

:D:D:D:D:D

-TIM-
02-27-2004, 03:15 PM
2.27.04

My Delt and Arm routine.



Delts:
Front Press: 8 x 95 _ 8 x 95 _ 10 x 95
Bentover Raises: 8 x 15 _ 8 x 15 _ 8 x 20

Tri's:
C.G. Bench: 8 x 145 _ 7 x 135 _ 7 x 125
Skulls: 8 x 50 _ 8 x 50 _ 8 x 50
Pushdowns: 8 x 120 _ 9 x 110 _ 9 x 100

Bi's:
DB Curls: 8 x 40 _ 10 x 35 _ 10 x 30
BB Curls: 8 x 75 _ 9 x 65 _ 9 x 55



This was a great workout. I think the drop sets will work nicely in my arm workout.

I might need to raise the weight on Front Presses a bit. We'll see how it goes.

:D:D:D:D:D

-TIM-
03-02-2004, 12:03 AM
2.29.04

Another crack at my leg day.



5 minutes on the stationary bike

Thighs & Hamstrings:
Squats: 8 x 205 _ 8 x 205 _ 8 x 205
Sled Press: 8 x 360 _ 8 x 360
Leg Ext: 8 x 120 _ 8 x 120 _ 8 x 120
SLDL: 8 x 165 _ 8 x 165 _ 8 x 165

Abs:
Seated Crunch: 15 x 50 _ 15 x 60 _ 15 x 60
Hanging Raises: 15 _ 15
Twists: 15 _ 15



For seated crunches I should do 60 lbs on all sets.

:D:D:D:D:D

-TIM-
03-02-2004, 12:07 AM
3.1.04

Chest and Calves.



Chest:
Bench: 8 x 135 _ 6 x 175 _ 7 x 165 _ 8 x 155
Incline DB Press: 8 x 55 _ 8 x 55
Decline Bench: 7 x 135 _ 8 x 135
Dips: 8 x BW _ 8 x BW
Pec Dec: 8 x 130 _ 8 x 130

Calves:
Standing Raises: 8 x 180 _ 8 x 180
Seated Raises: 8 x 90 _ 8 x 90
Sled Press: 15 x 270 _ 12 x 270 (to failure)



I changed bench to drop sets and also lowered decline bench to 135 to give my shoulders a break. They're getting pretty sore but I'm working through it. The workouts are going so well though, and consistant.

:D:D:D:D:D

-TIM-
03-11-2004, 10:33 AM
3.3.04

Back



Back:
Deads: 6 x 185 _ 6 x 265 _ 8 x 245 _ 8 x 225
Pullups: 8 x BW _ 7 x BW
Pull Downs: 8 x 120 _ 8 x 120
BB Rows: 8 x 145 _ 8 x 145
DB Rows: 0 x 60 _ 0 x 60

Traps:
DB Shrugs: 0 x 70 _ 0 x 70



I got a long phone call about a job when I was at the gym and when it was over I had to leave for work. But I got the job with Toyota.

:D:D:D:D:(

-TIM-
03-11-2004, 10:35 AM
3.6.04

My Delt and Arm routine.



Delts:
Front Press: 8 x 95 _ 8 x 95 _ 10 x 95
Bentover Raises: 8 x 15 _ 8 x 15 _ 8 x 15

Tri's:
C.G. Bench: 8 x 145 _ 8 x 135 _ 8 x 125
Skulls: 8 x 50 _ 8 x 50 _ 8 x 50
Pushdowns: 8 x 120 _ 8 x 110 _ 9 x 100

Bi's:
DB Curls: 8 x 40 _ 8 x 35 _ 8 x 30
BB Curls: 8 x 75 _ 10 x 65 _ 11 x 55



:D:D:D:D:D

-TIM-
03-11-2004, 10:39 AM
3.7.04

Legs and Abs



Played basketball to warm up.

Thighs & Hamstrings:
Squats: 8 x 205 _ 8 x 195 _ 8 x 185
Sled Press: 8 x 360 _ 8 x 360
Leg Ext: 8 x 120 _ 8 x 120 _ 8 x 120
SLDL: 8 x 165 _ 8 x 165 _ 8 x 165

Abs:
Seated Crunch: 15 x 60 _ 15 x 60 _ 15 x 60
Hanging Raises: 15 _ 15
Twists: 10 _ 10



This ab workout is working really well. Hello summer!

:D:D:D:D:D

-TIM-
03-11-2004, 10:42 AM
3.8.04

Chest and Calves.



Chest:
Bench: 8 x 135 _ 6 x 175 _ 8 x 165 _ 8 x 155
Incline DB Press: 8 x 55 _ 8 x 55
Decline Bench: 8 x 135 _ 8 x 135
Dips: 8 x BW _ 8 x BW
Pec Dec: 10 x 130 _ 8 x 130

Calves:
Standing Raises: 8 x 180 _ 8 x 180 _ 8 X 180
Seated Raises: 8 x 90 _ 9 x 90
Sled Press: 14 x 270 _ 12 x 270 (to failure)



I added an extra set to standing raises. I need to be hitting calves harder than I have so I'll keep adding sets when I have time.

:D:D:D:D:D

-TIM-
03-17-2004, 08:37 PM
3.15.04 - A.M Workout

Back



Back:
Deads: 8 x 185 _ 8 x 265 _ 8 x 245 _ 8 x 225
Pullups (chin assist): 6 x +30 _ 8 x 30
Pull Downs: 8 x 120 _ 8 x 110
Seated Rows: 10 x 90 _ 10 x 90
DB Rows: 8 x 60 _ 8 x 60

Traps:
DB Shrugs: 10 x 70 _ 8 x 70



I lowered some of the weights and was getting a more full range of motion on some of the exercises. Great workout.

:D:D:D:D:D

-TIM-
03-17-2004, 08:40 PM
3.15.04 - P.M. Workout

Chest and Calves.



Chest:
Bench: 8 x 135 _ 7 x 175 _ 8 x 165 _ 8 x 155
Incline DB Press: 8 x 55 _ 8 x 55
Dips: 8 x BW _ 8 x BW
Pec Dec: 10 x 130 _ 8 x 130

Calves:
Standing Raises: 8 x 180 _ 8 x 180 _ 8 X 180
Seated Raises: 10 x 90 _ 12 x 90
Sled Press: 12 x 270 _ 13 x 270 (to failure)



Aspen has a different seated raise machine that feels a lot better than the one at Golds.

:D:D:D:D:D

-TIM-
03-17-2004, 08:45 PM
3.16.04

My Delt and Arm routine.



Delts:
Front Press: 8 x 95 _ 8 x 95 _ 10 x 95
Upright Rows: 8 x 70 _ 8 x 70 _ 8 x 70

Tri's:
Skulls: 8 x 60 _ 8 x 60 _ 8 x 60
Pushdowns: 8 x 120 _ 10 x 110 _ 11 x 100
Overhead DB Press: 10 x 50 _ 10 x 50 _ 12 x 50

Bi's:
DB Curls: 8 x 40 _ 8 x 35 _ 10 x 30
BB Curls: 6 x 75 _ 8 x 65 _ 10 x 55
Cable Rope Curls: 70-20 x 6 _ 70-20 x 6 _ 70-20 x 6



I added a failure set to Bi's that burned them really well. I think I'll do the same for Tri's.

:D:D:D:D:D

MixmasterNash
03-18-2004, 12:08 AM
You smiley ranking give me the feeling that your workouts are simply too easy and happy. Clearly, a pukey icon would be the most appropriate in describing squats.

Your weights are looking good, and your workout seem REALLY consistent now. Excellent!

Scott S
03-18-2004, 07:23 PM
You smiley ranking give me the feeling that your workouts are simply too easy and happy. Clearly, a pukey icon would be the most appropriate in describing squats.

I'll second that.

-TIM-
03-19-2004, 03:14 PM
You smiley ranking give me the feeling that your workouts are simply too easy and happy. Clearly, a pukey icon would be the most appropriate in describing squats.

Your weights are looking good, and your workout seem REALLY consistent now. Excellent!

My workouts have been really good again. I've gone back to doing each workout once a week and having them on a set day. It's much more organized and helping me keep consistant.

Trust me, the squats are kicking my butt. I've gone to drop sets so each set is really tough and I'm getting more reps in. And I'm getting below parellel when my knees let me.

-TIM-
03-29-2004, 09:09 PM
3.26.04

Back & Traps



Back:
Deads: 8 x 185 _ 6 x 265 _ 8 x 245 _ 8 x 225
Pullups (chin assist): 8 x +30 _ 6 x 30
Pull Downs: 8 x 110 _ 7 x 110
Seated Rows: 10 x 90 _ 10 x 90
DB Rows: 6 x 60 _ 7 x 60

Traps:
DB Shrugs: 10 x 70 _ 8 x 50



:D:D:D:D:D

-TIM-
03-29-2004, 09:13 PM
3.29.04

Chest and Calves.



Chest:
Bench: 8 x 135 _ 6 x 175 _ 8 x 155 _ 10 x 135
Incline DB Press: 6 x 55 _ 8 x 50
Dips: 6 x BW _ 8 x BW
Pec Dec: 8 x 135 _ 6 x 135

Calves:
Standing Raises: 8 x 180 _ 9 x 180 _ 8 X 180
Seated Raises: 10 x 90 _ 10 x 90 _ 10 x 90
Sled Press: 12 x 270 _ 12 x 270 (to failure)



:D:D:D:D:D

-TIM-
03-29-2004, 09:16 PM
I've been away from the gym since I moved last week and started a new job. I've been pretty busy and my weight is down to 187 lbs. It doesn't look like I'll hit 200 by May 1st. But I think I'll put that on the back burner and focus on being regular in the gym.

Scott S
03-29-2004, 09:38 PM
Being regular can't be overrated.

Whenever I get behind in a bulk, I reset my goals. No sense in getting too fat in order to make a goal!

-TIM-
04-03-2004, 01:35 PM
3.31.04

My Delt and Arm routine.



Delts:
Front Press: 8 x 95 _ 8 x 95 _ 8 x 95
Upright Rows: 8 x 70 _ 8 x 70 _ 8 x 70

Tri's:
Straight Bar Pushdowns: 10 x 120 _ 10 x 110 _ 12 x 100
Skulls: 8 x 60 _ 8 x 60 _ 8 x 60
Rope Pushdown: 70-30 x 5 _ 60-20 x 5 _ 60-20 x 5


Bi's:
DB Curls: 8 x 40 _ 10 x 35 _ 10 x 30
BB Curls: 8 x 75 _ 8 x 65 _ 8 x 55
Cable Rope Curls: 70-30 x 5 _ 70-30 x 5 _ 70-30 x 5



:D:D:D:D:D

-TIM-
04-03-2004, 04:21 PM
4.3.04

Legs and Abs



Stationary Bike for 5 Minutes.

Thighs & Hamstrings:
Squats: 8 x 135 _ 5 x 225 _ 6 x 205 _ 10 x 165
Sled Press: 8 x 270 _ 8 x 270 _ 8 x 270
Leg Ext: 10 x 120 _ 10 x 120 _ 10 x 120
SLDL: 8 x 155 _ 8 x 155 _ 8 x 155

Abs:
Seated Crunch: 15 x 60 _ 15 x 60 _ 15 x 60
Hanging Raises: 15 _ 15
Twists: 10 _ 10



I added another set to squats and leg presses and dropped the weight. I don't think I've been doing enough volume with my leg workouts to stimulate any new recruitment

:D:D:D:D:D

-TIM-
04-19-2004, 08:45 PM
It's been about a month since I've entered anything into my journal. I've decided to stop logging workouts online. I still track everything in my notebook so it's becoming too repetitive. Seems like a waste of time. And since I hate trees I figured I'd drop the electronic means of logging and buy more paper to record my workouts on. Sorry Green Peace.