View Full Version : Hard gainer no more?

08-26-2003, 09:30 PM
First off, a little background info:

Im 6'4" approx 240 lbs., i dont look fat since i tend to put it on fairly evenly but right now im hovering at around 25% bf. =(

I have always been one of those people that could eat all day everyday and not gain an ounce of either muscle OR fat. Well, for the first 23 years of my life that is. My family would always give me a hard time about it and tell me to watch what i eat because i was a growing boy and it was a normal thing, and that one day it would slow down. Well i knew they were right, but not the way THEY thought they were. When i was 17 i started hitting the weights, i weighed in at 185 and was 6'3". I was working with a personal trainer and was on a 6000 calorie a day diet (no exxageration), after about 18 months, i had gained all of 2 pounds....sigh. Strenght had gone up but i just couldnt gain mass. So i went to the doctor, he told me i had a thyroid imbalance and that i should be thankful, lmao....cuz it would keep me slim. Well fvuck that =(. I ran a "normal temperature" of about 100.4. The way the doctor explained it to me was like this....it takes about 1000 calories to heat a gallon of water just 1 degree, and since out bodies are about 75% water, i was burning anincredible amount of calories to sustain my temperature, thats where all my calories were going. So i gave up on the lifting.

Fast forward 5 years, im 23.....i play a lot of basketball. I injur my knee 1 day pretty bad, and i just happen to NOT have medical insurance at the time. So, alli could do was stay off of it and slowly nurse it back to health. So basically for about 2-3 years i did absolutely nothing (well short of sex) active, and i ate horribly. The first 2 years i might have gained 5 lbs.....TOTAL. The 3rd year i noticed i was gettin chubby lol! I couldnt believe what i was seeing, so one day i went and bought a thermometer and took my temperature......98.7!!!!!!!!!!! I just about screamed as the thought of actually being able to gain weight inthe gym hit me. So now here i am, ive played with atkins....and i lose weight incredibly fast on it....for my cutting cycles im going to be doing a modified atkins approach. Right now ive been in a bulking phase and have managed to put on about 5lbs of LBM i think. Ive been using 1-ad....but doubling the dosage. Ive been in the gym using WBB1 for exactly 4 weeks now......and i LOVE it. Well, except the deadlifts, that there is a love-hate relationship (you know what i mean). Ive been keeping track of my diet and exercise ina spreadheet i put together. Each time i go to the gym, i print out what my last workout was for that particular day (back/chest, legs, etc) and a blank. I try to add5-10 lbs to everything.

My first day on WBB1:

Flat Barbell Bench- 150x8, 160x7
Low Incline Dumbell Press- 45x8, 47.5x6
Dips (used hammer stregth, was a weakling)- 170x8, 180x7

Chin-Ups (used lat pull down with palms up)- 150x8, 160x6 =(
Deadlifts- 180x8, 180x7
Barbell Rows- 90x8, 100x6
Shrugs- 95x9, 95x8

Pretty damn pathetic for a guy my size....

In my defense, i do have a small upper body relative to the size of my legs. I am MUCH stronger legs wise, able to hack squat 470x8 470x8 my very first day of legs......i had never done anyhting besides moderate leg press before. Dont know why they are so strong.

Well as of yesterday, the start of my 4th week (chest day):

Flat Barbell Bench- 200x8, 210x7
Low Incline Dumbell Press- 60x8, 65x6
Dips- x8, x8

Chin-Ups (Still not free, but getting closer to bodyweight now)- 180x8, 200x7
Deadlifts- 290x8, 310x8 whoa....
Barbell Rows- 180x8, 200x8
Shrugs- 140x9, 150x8

All i can say is, thank (insert higher power here) for WBB1...im loving this. Next week my 1-ad cycle will be over....ive got my 6-0x0 ready and waiting...and ill be cutting down. Then ill be starting all over.

Wish me luck.....and i hope none of you nearly died of boredom reading my life history lol. There is some really great information here, i really appreciate this place and am always looking to learn so please any comments are helpful, ill start posting diet too.

Now, im off to do some HIIT i think.

08-26-2003, 10:02 PM
man you're benching 210 for reps after 1 month? you're going to be a big strong dude in no time! Why have you decided to start using prohormones so early? anyhow good luck and :spam:!

08-27-2003, 01:22 AM
Whew, got warmed up on the cycle with the hill program at level 10 of 12.......was gonna go straight to the eliptical but there was this serious hottie riding one of the other bikes, so i thought id enjoy the view for a while before i got in front of her and scared her off with my huge butt.

Got on the eliptical and did 20 second balls to the wall with 10 second rests for about 5 minutes, after i was done i got back on the bike for 12 minutes of hill climbing again....only level 8 though as i was thouroughly trashed.

Trying to get rid of a bunch of old supps, so i had a Phosphogain2 shake before my workout, mixed with water and a bit of unsweetened cranberry juice.

Stopped by the store and picked up some more WW Bread and 2 more jars of natty PB, and some guava jelly as a treat (lots of this in hawaii). So thats gonna be dinner, along with some more whey and possibly a can of tuna.

ugh tired....GOODNIGHT

08-30-2003, 03:52 PM
OK so lets see, night before last i did legs, today is my shoulder/tri/bi day, ill post it later on.

Squats - 225x8 warmup, 275x8, 325x8
Hack Squats - 470x8, 470x8
Leg Curls - 115x8, 125x8
SLDL - 280x8, 320x8
calf raises - (495x8)4

added some leg extensions - 195x8, 195x8

09-01-2003, 01:18 PM
Yesterdays workout:

Squats 225x8 (warmup), 275x8, 305x8
Hack Squats 470x8, 470x8
Leg Curls 125x8, 125x8
SLDL 270x8, 330x8
Calf Raises 495x8x4

I have a feeling that im making strength gains too fast since im getting 8 reps pretty easy even though im trying to add weight every week...think ill start adding more. I really wasnt supposed to do legs today, but some friends of mine were there doing them and i felt strong and 100% recovered from my last leg day.

My diet the past few days has been horrible, so i wont bother posting it.

Breakfast 9-1-2003:
Plain Omelette, Link Sausage, water

09-01-2003, 08:11 PM
Todays workout:

Flat Barbell 190x8, 200x7 (been partying, felt weak)
Incline Dumbell 60x8, 65x6
Dips BWx8x2
Chins (pulldown) 190x8, 210x7
Deadlifts 295x8, 320x7
Barbell Rows (free) 135x8, 145x8
Shrugs 140x8

Shoulders have been bothering me, think my rotator is injured. Its effecting almost every exercise. Then i get mad at the weight and just power through the pain, but it cant be good for me.

Lookin for some input here, what exercises can i do (high rep, mod weight) to increase strength in the shoulder area so i dont blow it out when i work with heavy ass weights?

Supplements: Creatine (taken with gatorade), Xenadrine EFX, Green Tea extract, DHEA, whey.

09-01-2003, 08:24 PM
that's some chest workout, you got your whole upper body. As far as the shoulder excercises, try cuban rotations with dumbells.
http://t-mag.com/assets/images/145a.jpg http://t-mag.com/assets/images/145b.jpg

09-01-2003, 08:30 PM
Sorry, meant to write CHEST/BACK......

That exercise looks like its gonna hurt, but ill give it a shot. Thanks ;).

09-07-2003, 12:56 AM
Well, i slacked off the last couple days, ive been seeing this new girl exclusively......so im gettin plenty of cardio. Weights have been hurting though.

Since last post ive hit legs pretty hard:

Squats - 225x8 warmup, 275x8, 290x8, 335x8
Hack Squats - 470x8, 490x8, 540x8
Leg Curls - 125x8, 135x8
SLDL - 290x8, 320x8
calf raises - (495x8)4

And today....Shoulders/Arms

Standing military 115x8, 115x7 (gonna stick with this weight until it becomes easy and im confident my shoulder isnt gonna get injured)
Seated Dumbell press 50x8, 50x8
Lateral Raises 25x8, 30x8
Close grip Bench press 155x8, 155x7
French Press 80x8, 80x8
Barbell Curls 80x8, 80x8
Hammer curls 37.5x8

also hit abs today.

Spent most of the day at Hapuna Beach in kohala, got some good color and got to spend play time in the warm water with the woman ;). Diet has been absolute crap lately too, time to get back on the wagon....seriously. Its a funny circle that goes round and round, we mold our bodies to be better fit and more attractive tot he opposite sex, then when our plan works.....women take up all our time and end up hurting our workouts. Oh the irony.....

09-07-2003, 12:59 AM
Also, the cuban rotations felt pretty good, im gonna stick witht hem...2 sets of moderate weight on off days. Thanks a bunch RG570.

09-07-2003, 11:24 PM
Ok, just got back fromthe gym again. i thinkim addicted....which is bad because i know im gonna overtrain. I mirrored yesterdays regimen only wiht less weight just to burn out the muscle, and higher reps. I dont know if its the increased energy from gettin backin the gym after such a long break (years...) or the Xenadrine/green tea/1-ad/creatine or what, but im just restless on my off days. I cant stand skipping a day, it drives me crazy.

Does anyone else get like this?

09-07-2003, 11:32 PM
yes, but work helps.

Nice strength increases. WBB1 was good to me too, however, never that good. :(

09-07-2003, 11:44 PM
Nice strength increases. WBB1 was good to me too, however, never that good.

Yeah, im pretty big to begin with so i think at first it was mostly just beginner gains.....just learning to use the muscle again. I can feel myslef leveling off a little bit now, except for legs....they just keep getting stronger and stronger every week it seems. My shoulder is effecting almost all upper body exercises, so thats bothering me. Im gonna hit up the doctor this coming week and see what he says about it.

Thanks for visiting my journal ;)


09-07-2003, 11:46 PM
Hopefully he doesn't say stop. I mention a pain I was having with my elbow once to my doctor, he said to stop lifting so heavy. :rolleyes: no help at all.

09-07-2003, 11:56 PM
Yeah, he will probably say that too, but i wont of course. If he can give me any advice as to what the root of the problem is then id be happy, at least then i could determine what exercises were "high risk" and stay away from just them.

09-09-2003, 01:18 PM
Ugh, did my CHEST/BACK routine yeterday, after doing shoulders and arms two days in a row. I really need to never do that again.

Numbers were all pretty much the same as last chest day, with the exception of flat barbell press, i went to free weights exclusively and expected to not be able to do as much weight, but i could still rep with 195, so not much of a dropoff. My shoulder started REALLY bothering me halfway through my routine, to where i wasnt able to do my dips.....so i had to use hammer strenght for that. Felt like my shoulder was gonna pop right out of the socket. My shoulder is a huge source of stress for me right now, i fell like im gonna plateau because of it and not progress.

09-11-2003, 04:38 PM
Ok, i worked out with a partner yesterday doing chest, im going to do legs this evening.

We tried something a little different just to mix things up a bit, i am quite sore today. We worked flat bench, incline bench, butterflys. We went really heavy (relative to us) and worked on negatives mostly, with assisted positives. For me that meant about 225 for 6 reps (flat bench) times 3 sets, 185 for 5 reps (incline), and for the butterflys we used a machine, it only went up to 220 so we hung a 45lb. plate off theback of it too, did that for about 7-8 reps. Shoulder felt like it was gonna falloff about halfway thru each set as usual.

The past 2 days i have been to the doctors office getting a physical, we concluded today and he gave me the numbers of 2 other specialists to go see, one is a great orthopedic surgeon, the other is a guy who i guess is a real expert on HGH. I got a clean bill of health, he even went so far as to call me an overachiever, so i guess thats good news. I took a breathing test today, and i am approximately 35% better than the average person in my age/height/weight category, and to be honest i was expecting bad news. I guess im just paranoid. It measured lung volume and how fast you are able to get air in and out of the lungs. It was a really hard test. I felt like my lungs were going to collaps on every exhale.

So i told him that my paranoia came from just being "out of shape" and he just about laughed me out of the examination room ;). So that made me feel better hehe.

09-13-2003, 11:04 PM
Legs went well as usual, made some progress on squats. My deadlifts have not been too great, i think i definitley overtrained the past couple weeks...my back has been too sore to DL heavy.

Squats: 225x8 (warmup) 315x8, 365x8, 365x9
i think im going to stay at 365 till my back gets stronger, felt like it was a LOT of stress on me....i didnt want to break form.

Hack squats: 470x8, 540x8, 590x8
Leg Curls: 135x8, 135x8
SL Deads: 315x8, 315x8
Standing Calf Raise: (495x8)4 These are not challenging anymore, i need to find a better way to do them. Or maybe ill just concentrate on doing them REALLY slow, hope that wont hurt real world application though (basketball), i need explosive power.

This morning a friend talked me into going to his martial arts class, it was pretty cool. The saturday class is a knife fighting class using a techinque called Amok, it is a lot like that movie with tommy lee jones "Hunted" i think it was called......very fun. Im definitely more dnagerous with a blade after just one class ;). Im going to sign up for their weekly classes too i think, its a Kenpo/Jiu-Jitsu system, i was very impressed with the instructor. They teach real world application of the art, for defense. Not just for the artisitc aspect of martial arts. Being a haole in Hawaii isnt always the easiest thing, and things can get violent if yourein the wrong place at the wrong time. I personally havent had any problems yet, but i choose to be prepared hehe.

So after the class, my bruises and i (they practice with hard rubber knives) went to do my shoulder/bi/tri workout. I did alright considering my recent shoulder woes, and my friend fromthe class came with me to workout, he wanted to see what my routine was like since he has noticed ive gotten way stronger. I was surprised to say the least, i was able to do much more weight than him and he is actually bigger than i am (shorter, but broader with shorter limbs = leverage). One thinig that kinda pissed me off though was that hewould mentally quit if it got too painful.......i LOVE the pain, and it keeps me going.

So anyway....

Standing Military: 115x8, 115x8
Seated Military DB: 50x8, 55x7
Lateral Raises: 25x8, 30x8
Close Grip Bench Press: 155x8, 155x7 (was hard today)
French Press: 80x8, 80x8
Barbell Curl: 80x8, 90x7
Hammer Curl: 37.5x8

09-14-2003, 03:35 AM
You got great leg strength bro considering your limited lifting experience. Well awesome actually. Keep it up 400lb squat easy!

09-14-2003, 10:39 AM
awesome strength, i've never heard of anyone gaining that much strength that fast. Hows the diet dude?

09-14-2003, 12:45 PM
Diet is total **** right now, i basically started lifting and ignoring women. The female situation in Kona Hawaii is dismal if youre looking for a quality person for a monogamous relationship. The ladies out here are like men....dogs. So i ignored the sitution and just figured id work on my own betterment, so diet was great. Then of course i find a great girl who has been taking up my time....that means going out to dinner a lot, sometimes skipping meals, etc. Good news is she is very interested in getting in the gym with me to workout....so that should change real soon.

Yeah i cant belive the strength ive gained either, i mean i was pretty strong 4 or so years ago, but i had no idea it would come back this fast, and i even surpassed my strength before. I wish i would have researched this type of lifting routine back then.

My legs are a freak of nature, always have been. I just wish i was shorter so my squats didnt turn into half a Good AM at the bottom.....puts a lot of pressure on the back. Im actually thinking of laying off the legs and going a bit lighter, they are already disproportionately large compared to my upper body, and they seem to be growing as well.

Thanks for visiting my journal. :clap:

09-14-2003, 12:54 PM
On a sidenote, i think im going to stop bulking and begin cutting today. I have returned to my bodyweight of about 247 pounds, up from the 237 i started at 2 months or so ago.

I had originally lost that fat on a modified atkins diet, lost 4 inches on my waist. Well im back up to that starting weight, yet my waist has not gotten any larger ;). So im assuming i put on mostly LBM. So grats me, let the cutting begin.

Looking in the mirror this morning, i cant believe how much "meatier" my back looks. Not even flexing i can see the muscles moving around underneathvmy skin and fat (ugh), and i just look thicker. I have alway had this self image that i was just super skinny and bony, but lately im thinking, "Youre a big muthafvcka!". Hehe. Ive got that line all the way down my back to my ass, i never even had that before. Thank you deadlifts/barbell rows/squats. Rar!


09-17-2003, 02:15 PM
Ok, last night was chest/back.....

I worked out with my buddy from the kenpo class.

flat barbell- 185x8, 195x8
incline- 160x8, 180x8
dips- bwx8, bwx7
chins- 180x8, 200x7
deads- 290x8, 290x8 (could have gone heavier, but back is still a lil sore.)
barbell rows (free w.) 135x8, 135x8
shrugs- 140x8

CARDIO- 15 minutes on the bike. (hill program)

Woman flies in tonight from new jersey, shes been gone for like 10-11 days, so i should get some more cardio tonight. ;)

09-20-2003, 07:46 PM
Tonight is shoulders/tri/bi.....

Last workout on Thursday was legs day:

Squats- 225x8 (warmup), 365x8, 365x7
Hack Squats- 540x8, 590x8
Leg Curls - 135x8, 135x8
SL deads- 290x8, 290x8
Calf Raises- (495x8)4

09-20-2003, 09:35 PM
wow very awesome progress shansen and killer strength! as long as you're not gaining fat I say keep bulking!

09-20-2003, 11:21 PM
Yeah, i thought about bulking till xmas time or so....but i started with a fair amount of body fat as it is.....and im starting to not be so comfortable with it. I live in Hawaii....so its beach attire year round. Gonna cut up now hardcore so when i see family at xmas time they will be amazed. After that its bulk city until im a fatty again ;)


09-22-2003, 06:23 PM
Saturday was shoulders/tri/bi.....

I fell asleep on saturday and woke up at like 6:30pm....ran to the the gym (closes at 7pm on sat & sun).

I got there at about 6:45pm and did my ENTIRE workout in 15 minutes! OMG i thought i was gonna die. I had to sit in my car in the parking lot for like 5 minutes just to regain my composure before driving home.

Standing Military press: 115x8, 115x6
Seated Dumbbell press: 50x7, 50x5
Lateral Raises: 25x8, 25x7
CG Bench: 135x10, 135x9
French Press: 70x8, 80x6
Barbell Curl: 70x8, 80x7
Hammer Curl: 35x7

Tomorrow is CHEST/BACK.....gonna try bringing the weights up a bit and see how i do.

09-24-2003, 03:09 PM

Flat Bench- 185x8, 195x7
Incline- 180x8, 190x7
dips- bwx8x2
chin pulldowns- 180x8, 210x8
barbell rows 95x8, 135x8
deadlifts- 260x8, 325x8
Shrugs- 90x8, 90x8

I think i liked working out better without a partner, took me less time....and he doesnt motivate me much. I guess i need a partner with my same kind of attitude. He works to failure but in a weid way. He considers failure to be the point where he sticks and cant move the weight anymore. I consider failure to be the point at which my form starts to break. So this guy will sneak out his last 1 or 2 reps with teh bar floating all over the place, his head turned to the side, one shoulder forward, etc. Drives me nuts, he should just lower the weight a notch and suck it up.

Also there was this super hot latina at the gym last night, made it very hard to concentrate. There is a massage table set up near the entraqnce to my gym, and she was laying out on the table gettin rubbed down after her workout.....torture.

09-25-2003, 02:21 PM
Legs tonight.....

Yesterday on my off day i did Abs and 24 minutes cardio on the bike.....hill program at level 9 of 12. For once i got a great ab workout, even obliques.

I enjoyed my time in the gym so much i went later on in the evening and did it all over again. So 48 minutes on the bike and 2 ab routines yesterday.

09-26-2003, 08:53 PM
Ok so my leg workout was pretty much identical to my last one, with one minor exception. I squatted 4 sets. 1 warmup and 3 regular at 365. BIG MISTAKE.

I nearly killed myself i think, i almost passed out. I had a lot going on in my head and was really pissed off at some stuff and i wasnt even paying attention to my weights. I got to rep7 on set3 and should have stopped, but i just went right back down. I stuck for about 5 seconds before the weight got the better of me and started rolling me forward. Rolled right over my neck and head as i gave way beneath the weight and let my body go limp. Good think ive started using the support bars in the power rack, or i probably would have been crushed. I rested for about 5 minutes after that and was seeing stars. I almost passed out from the adrenaline rush.

09-26-2003, 09:03 PM
Originally posted by shansen008
Also there was this super hot latina at the gym last night, made it very hard to concentrate. There is a massage table set up near the entraqnce to my gym, and she was laying out on the table gettin rubbed down after her workout.....torture. [/B]

Torture? That is down and out right dirty. God, you left? HOW?

Btw, glad to see you didn't hurt yourself on the squats. Support bars are there just for this case, however, you didn't get a chance to drop down out of the way intime? (****, 365 for 7, nice work)

09-27-2003, 03:52 PM

I got out of the way in time, but i have never failed on squats....so it was unexpected and caught me by surprise. I can usually tell when i am going to fail, but like i said i had a lot on my brain and wasnt paying attention to my bodies signals. That will never ever happen again. The adrenaline rush it gave me allowed me to continue through my workout...but that last couple days i have been REALLY sore. But ill be damned if thats going to stop me. :)

Shoulders/tri/bi tonight!!!

09-28-2003, 11:30 PM

Standing Military- 115x8, 115x8 (getting easy, shoulder didnt hurt too bad, will go to 120 next week.)

Seated DB press- 50x8, 50x8

Lateral Raise- 25x8, 25x8

CG barbell press- 155x8, 155x7

French Press- 80x8, 80x8

Barbell Curl- 80x8, 80x8

Hammer Curl- 40x8

Incline Ab crunch (turning both sides for obliques)- 15x2

10-01-2003, 04:13 PM

Flat Bench- 185x8, 195x7
Incline- 180x8, 190x7
dips- bwx8x2
chin pulldowns- 200x8, 220x8
barbell rows 95x8, 135x8
deadlifts- 260x8, 350x7 (pb)
Shrugs- 90x8, 90x8

I think im going to start doing regular chins now, ive gained some good strength doing pulldowns to where i can do a few bw reps, ill just do the rest as negatives. Gotta start somewhere i guess.

10-02-2003, 03:50 PM
Oh yeah i almost forgot, i met the hot latina who was on the massage table a week or so ago! She came up to me at the smoothie bar and introduced herself, shes an artist. She handed me her portfolio to take a look at her work while she was workin up a sweat on the machines. She came back about 20 minutes later and we talked for about 15 minutes. Her portfolio was pretty awesome, she has talent. There were some pictures of her in bathing suits and stuff too that she threw in, i think shes a freak. She also had some nude self portraits in there. Definitely gonna have to ask this one out. Shes only 20 though, im 26. But who gives a **** right?

10-02-2003, 04:11 PM
go bodly were a few men have probably gone before

good luck on your goals, sounds like your pounding some weights

10-05-2003, 09:24 PM
Standing Military press: 120x8, 125x6
Seated Dumbbell press: 50x8, 55x7
Lateral Raises: 30x8, 30x7
CG Bench: 155x8, 200x8 (hammer)
French Press: 80x8, 90x8
Barbell Curl: 80x8, 90x8
Hammer Curl: 40x8

Made progress this week, feelin well. Strength is going up, diet is still struggling a bit though.

10-09-2003, 05:16 PM

Flat Bench- 185x8, 195x8
Incline- 60x8, 65x8 (dumbells)
dips- bwx8x2
chin pulldowns- 210x8, 230x6
barbell rows 95x8, 135x8
deadlifts- 260x8, 290x8 (pb)
Shrugs- 90x8, 140x8

That was Tuesday, lately i have felt like 1 week's rest per body part is too long, so on my "off days" ive decided to lift moderate weight for 10-12 reps. Gonna look something like this:

day1- chest/back (heavy)
day2- shoulders/arms (light)
day3- Legs (heavy)
day4- chest/back (light)
day5- shoulders/arms (heavy
day6- legs (light)
day7- OFF

Ill try this for about a month and see how i feel, if it doesnt "shock" my muscles with enough variety then maybe ill go to WBB2, i think im startign to see diminished returns on WBB1.

Last nights (Wed) workout:

shoulders/arms (light)

Standing Military- 95x10, 95x10, 95x10
Seated Barbell- 45x10, 45x10
Lateral Raises- 25x10, 25x10
Bent over raises- 15x12, 15x12
Close grip BP- 135x10, 135x10
French press- 60x15, 60x15
Barbell Curl- 60x10, 70x10
Hammer Curl- 35x10

My muscles werent used to this, i could barely lift my arms when i was done for about 5 minutes. Had about 30secs rest between sets.

10-09-2003, 05:21 PM
Support bars are there just for this case, however, you didn't get a chance to drop down out of the way intime? (****, 365 for 7, nice work)

You know i hadnt thought about this until last night when i was watching a guy squat really heavy. I am a newb when it comes to squats, i had them placed too low when i had to dump the weight. The bars were at about knee height for me, way too low. So i had to squat and touch my ass to the floor to get out of the way of the weight. Now i place the bars at about waist high so i can just step out from under it of i have to.

So, sorry for the confusion there, im just a moron ;).

10-14-2003, 10:55 PM
Todays workout:


Flat Bench- 185x8, 195x8
Incline- 60x8, 70x7 (dumbells)
dips- bwx8x2
chin pulldowns- 210x8, 230x6
barbell rows 95x8, 135x8
deadlifts- n/a Just did back raises +25lb, back was very sore today.
Shrugs- 90x8, 140x8

06-28-2004, 04:00 AM
Right, so after an unbelievable layoff...im back in the gym. Bitchy girlfriends and ankle injurys have kept me out of the gym on a consistant basis before this past month.

I was taking a Kenpo Karate class and had a pretty serious ankle injury. I rolled it while moving backwards and had a guy my size (6'4" ~250) pushing down on me....so it compressed pretty bad on the inside of the ankle and strained the outer side as well. I went through 2 months of rehab and got about 90% of the mobility back....but when i squat i get a LOT of pain at the bottom. So i have had to replace squats with leg presses until i can get it looked at by a surgeon. Very deperssing since squats were one of my best exercises.

I cured the bitchy girlfrind problem by kicking her to the curb. She hated going to the gym, and would have serious attitude if i ever went and didnt spend time with her. She kept me out of the gym for 8 months, christ. Well, thats what freaky great sex will do to you....screws up your priorities.

When i first got back into the gym it was VERY hard. All my lifts had gone down considerably....and i almost quit. I stuck with it though, and to my amazement, the body remembers. WOOT! In fact some of ym exercises have even improved, it seems as though the rest did my body some good in a way.

So tomorrow is Chest/Back....here was Fridays Shoulder/Arms Workout

Standing Military BB Press: 120x8 (too easy) 130x8 (too easy)
Seated Military DB Press: 55x8, 55x8 ( hard for me...balance isnt back yet)
Lateral Raises: 25x8 25x8
Close Grip Bench Press: 165x8, 175x8
French Press: 70x8, 70x8 (going light here, karate also injured elbow...hyperextended)
Inner Chest Press Machine (VERY CLOSE GRIP, elbows in) 200x8 200x8 (modded for tri's)
DB curls on incline bench with arms angled outward: 35x8, 35x7
Hammer Curls: 35x8, 40x7

Feeling good, with the exception of some slight nagging injuries.

Supplements Taken: GNC Mega Mens Multi-Vit, Tri-Flex (glucosamine-Chondroitin-MSM), Total EFA, Chromium Picolinate, DHEA, 1-ad.

Pre-Workout Shake: Whey, Dextrose, Creatine, PB, Banana
Post Workout: IsoPure bottle....40g whey isolate. Started it while beginning curls. Finished on the way home in the car.

My Aunt was walking on a nature trail near our place and met a local doctor whos expertise is anti aging medicine, hes the local HGH guru. I got his number and am thinking of going to see him. From what ive read the HGH could possibly help me with my tendon/ligament/joint problems. Not to mention fat loss.

Stats atm:
265 lb.
bf%= TOO HIGH 9prolly in excess of 27% (too many dinners out with the GF....god damnit)

Whew thats it i guess.....glad to be back in it.