Con Ganas

[Coke]

In the overall scheme of things you've done a complete turnaround to make it work - kudos on the progress.

[KevinStarke]

Lookin good man, red red red

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio




Red = Personal best for the given activity, measured by duration or speed.
General Comments


CoCoa - Thanks, I hope I can keep it up.

Kevin - Yea I try to get red in every exercise. The flys were soooo hard, I got just one more rep on those, such a small improvement, but I had to work so hard, it was crazy. I used to be able to use 50's or 55's I forget, so hopefully I will get there soon. I imagine I will get all my strength back eventually. Once I do, improvements from then on "might" be harder. I dunno the last time I used this routine I always got red, but then I got hurt one day so I had to stop working out.

Took today off, since it was a rest day.

Oh and today, it was very weird. I was outside and I could feel my chest, it felt tight, like it was going to explode. Also my back felt tight earlier, like I a good tight. Also some really hot chick was checking me out today, hell yea lol . It feels good to be getting back in shape.

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 150lbs X 10, 7
Much better. Interrupted during the second set, but strength was low anyways during the second set.



Chinups: BW X 6, 4
A little better.



Hammer Curls: Left Arm - 35bs X 8, 6, Right Arm - 35lbs X 11, 7
Wow so hard. Barely got an improvement. During the second set of each arm strength was really down.



Seated Rear Lateral Raises: 15lbs X 14, 20lbs X 7
Better here.



Dumbell Shrugs: 100lbs X 12, 8, 6
Lost reps on the last few sets. So hard. I'll keep it at 100lbs for next time.



Red = Personal Best for the given exercise at that weight.

Cardio

Elliptical Machine: 52 minutes, 20 seconds
Tension: 1

The machine started making a noise that was annoying so I stopped. I need to put some WD 40 on it or something.



Red = Personal best for the given activity, measured by duration or speed.

General Comments

Legs tommorow. My chest is still sore from push day.

[Coke]

...being that you stopped like that on the elliptical, you would have gotten probably an hour or more on that thing - hope its no biggie with it, you just got it bro.

[drew]

Great work. Loving all the red in your journal these days.

[Dedicated]

CoCoa - Heh maybe. I was going for at least 60 minutes. Yea hopefully it is ok, gonna go look at it and try to get rid of the noise. It's something rubbing against something else, so hopefully some grease will fix it. And yea, I just got it, figures since it was so inexpensive. But it works, and I've gotten used to it. It doesn't feel awkward anymore when I use it.


drew - Thanks. It seems the red is harder and harder to get everytime. I'm getting ready to go work legs. It's regular squats today, and I am gonna push HARD. I feel I lack so much muscle in my legs. Also I know this sounds a little weird but ever since I started doing squats I am waking up with the biggest freaking you know what every single morning LOL. It's like squats raise test or something, they must. I know working out gives me bad acne on my back, but squats must be raising my test levels even more. They are like the wonder exercise, I dunno, it just seems they do so much for me. They are my weakness too, so I like to do them. So many guys start out squatting like 185lbs for reps, it just goes to show how weak my legs are.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 155lbs X 8, 160lbs X 6, 165lbs X 4
Amazing improvement wow.



Partial ROM Leg Extensions: 135lbs X 12, 140lbs X 8
Another huge improvement here.



Stiff Leg Deadlifts: 95lbs X 10, 10, 7
Great improvement, however it was expected.



One-Legged Calf Raises: Left Leg - BW+25 X 8, 7, Right Leg - BW+25lbs X 8, 7
Bleh, rushed through these again. I thought my friend was coming over so I hurried to finish.



Ab Machine(Ab Resister): BW X 61, 25
I got one more rep here. I just wanted red hehe. So tired after 61 reps.



Ab Wheel: BW X 21, 12
One more rep here also lol. Again I just wanted red. The whole red thing is motivating.



Red = Personal Best for the given exercise at that weight.

Cardio

Elliptical Machine: 10 minutes

4 minutes: Tension 1
2 minutes: Tension 8
4 minutes: Tension 1


There is no cardio on Leg Day, but I decided to do some anyways. Tension 8 kicked my ass wow. I could have kept going but I didn't have the time to do so. The machine isn't making that noise anymore either.

General Comments


Great workout. I bench tommorow and I am gonna push really hard. My calories were good yesterday and will be today. Also my diet has been fairly clean, not alot of bad foods at all. Meats, rice, beans, lettuce, tomatos, milk, etc. Nothing pre-packaged. I had half a diet soda last night, these have zero calories which is pretty cool. My friend brought me one heh. I don't recall having one before, it's probably been years. I quit drinking soda about 3 years ago.

[KevinStarke]

awesome man, love seein all that red

[Dedicated]

Thanks man. It's kind of surprising, especially since my calories were fairly low yesterday, just under maintanence the day before, and really low today so far. I wonder how long I can keep this up, I'm hoping forever. The squats were a huge huge improvement lol. I can't wait to be squatting 225lbs. Hopefully my bench improves tommorow, I don't know if it will to be honest, but I can only hope, and I will definitely push HARD.:)


I'm sitting at around 171.5lbs - 172.5lbs right now. Just thought I'd mention that since I haven't been keeping track of my weight because it didn't go down for a while. I think it was because my strength was going up, so maybe I lost fat+gained muscle.

[KevinStarke]

You'll be there in no time man just keep working hard. Gettin those 2 plates looks real nice and i know how ya feel with the low calories im hurtin too, tryin to lose 4 lbs.

[Dedicated]

You'll be there in no time man just keep working hard. Gettin those 2 plates looks real nice and i know how ya feel with the low calories im hurtin too, tryin to lose 4 lbs.
Thanks for the support Kevin. Yea those 2 plates look real nice, I can't wait to be benching 2 plates on each side also. I used to be able to do bench 225lbs X 1 or 225lbs X 2. I don't remember, I might have been able to bench more, I should look it up later.

And yea being on a caloric deficit sucks. Your doing it for a meet though I think, so it's hard on you because you don't want to lose strength.

Diet was ok yesterday. Had a late late night meal that brought me up just over 2000 or so.

Really sore today.

Gonna go workout in about 20 minutes, gotta get some quick food in me first. Today is push day.

[KevinStarke]

nice man, good luck on your push session.

[drew]

Great squats bro.

Yeah, the squats will do that to you. Plus your body naturally will have a spike in test first thing in the morning, so with the added hormone released, I'm sure you're getting bombarded. I usually need to get laid right after a squat session.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 180lbs X 7, 175lbs X 7, 170lbs X 7
I don't know what to say. I really can not believe I set a pr, it's just, well, amazing, especially since my calories are so low.


Dumbell Bench Press: 65lbs X 10, 9
I wanted to do 70lbs for the second set but I could not get them into position. Hopefully next session I can get the 70's into position.


Standing Arnold Press: 50lbs X 7, 4
Form was bad on the 7th rep during the first set. During the second set I had no strength.


Bench Dips: BW X 20, 15
Just a little better.


One-Armed Overhead Tricep Extension: Left Arm - 25lbs X 7, 9 , Right Arm - 25lbs X 12, 9
I do not like these. Form is difficult to maintain. Small pr during the second set because I could not get the form right in the first set. I'd like to do close grip bench instead of these but I fear it will be too much pushing.



Red = Personal Best for the given exercise at that weight.

Cardio

Elliptical Machine: 10 minutes

10 minutes: Tension 1



Red = Personal best for the given activity, measured by duration, speed, or energy used.
General Comments



drew - Thanks, my legs and hamstrings are really sore from that leg workout still. I guess that explains the thing in the morning, they really must give you a huge test boost lol.

kevin - Thanks. It went alot better than expected.

Great session. I'm shocked at how well it went. Tommorow is HIIT day. Diet has been super clean.

[KevinStarke]

Props on the bench man, blast that chest!

[Coke]

Truly hard at work on them legs bro - the push session is rockin as well!!

[drew]

Great pressing dude.

[Dedicated]

Kevin - Thanks! My lifts are really doing better since I started this routine, this is great. I'm actually progressing.

CoCoa - Yea I must have worked the legs hard, I can barely walk today, my hamstrings are killing me.

drew - Thanks man. I am really surprised I got 180lbs. Next time I will try 185lbs and see how many reps I can get. I'm also quite shocked at the 50lb arnold presses. Not sure if I will keep it at 50lbs next time. I've never Arnold Pressed 55lbs before in my life lol.


Today is HIIT day. Not sure when I will do it, I am super busy today and tommorow. I'd like to do the session sometime in the daytime today, but it might be more convenient to do it in the PM, I will see how I can fit it into my schedule, but I will definitely get it done.

Diet has been very very clean. Calories yesterday were way too low, they will be right where they are supposed to be today.

[KevinStarke]

sounds great man best of luck on the session.

[Dedicated]

HIIT Day

Weights

Today is a rest day for weights.
Cardio

HIIT on Elliptical Machine: 10 minutes

5 minutes Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1
10 seconds Tension 8 MAXIMUM EFFORT
50 seconds Tension 1



Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments


Thanks Kevin. I didn't want to do this workout today. I am sore all over, and I am also really tired. I have stuff I need to get done but I'm debating whether to call it an early night, relax and play some guitar, or do important stuff. I'd like to actually relax play a little guitar because well I just haven't had any free-time in a few days so I haven't been playing. I still suck really really bad but playing makes me feel great, it's just so much fun.

Diet was better today. Cals were like 1900ish. yesterday they were like 1200ish, sooo bad lol. Anyways my maintenance is around 2300 or so, so 1800-2000 is a good range to gain strength and slowly lose the fat. I prefer 1800 because I see results quicker at 1800.

Tommorow is pull day, with an emphasis on lats. I won't be so busy tommorow so I will be able to focus on my workout 100%, or at least I will try to.

[Dedicated]

Pull Day, Emphasis Lats

Weights



Dumbell Rows: Left Arm - 60lbs X 8, 7, Right Arm - 60lbs X 8, X 7



Pullups: BW X 4, 3



Uni-Lateral Dumbell Pullovers: 30lbs X 10, 35lbs X 6



Incline Dumbell Curls: Left Arm - 30lbs X 7, 6, Right Arm - 30lbs X8, 6



One-Armed Lateral Raises: Left Arm - 25lbs X 10, 8, Right Arm - 25lbs X 11, 9




Red = Personal Best for the given exercise at that weight.

Cardio


None.




Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments


None.

[KevinStarke]

Nice lookin workout man, congrats on the PR's

[Dedicated]

Thanks man. I'm feeling really worn down lately, my hamstrings have been hurting for several days lol. Those SLDL kicked my ass.

[KevinStarke]

haha yah man i know how your feeling, it hurts so good

[drew]

Great work as always man. What are you weighing-in at these days?

[Coke]

Keep a groove'on with the guitar mang...doing nice on the cardio and pull days.

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 145lbs X 8, 150lbs X 6, 155lbs X 6
This went extremely well. No knee pain, and huge increase in strength. I'm surprised I got 6 reps in the last set. Form suffered slightly on the way up on that last rep during the last set.



Barbell Lunges: 105lbs X 10, 110lbs X 8, 120lbs X 6
Wow, so much better than last time. Last time with 105lbs I felt like I was going to fall over. So much stronger today. I was wearing jean shorts during this workout and I felt them pulling on my legs. I hope they didn't give me any assistance.



Lying Leg Curls: 47.5lbs X 8, 6
I increased the weight by 2.5lbs and it was difficult. I had work hard for these.


One-Legged Calf Raises: Left Leg - BW+25lbs X 8, 7, Right Leg - BW+25lbs X 8, 6
I don't remember if I got 6 or 7 reps on the last set with the right leg. I rushed through these because I am low on time. I gotta stop rushing through these.



Weighted Situps: BW+100lbs X 12, 110lbs X 6
Much better. My elbows hurt when I do these because of all the weight on me. I let the weight rest on my shoulders and it also puts pressure on my elbows because it's so much weight. Anyways I don't think it will be an issue. These went great, alot better than last time. During the second set 110lbs felt sooooo heavy.

Twisting Crunches: 90lbs X 8, 6
Much better again.



Vertical Leg Raises: Dropsets
I did like 3-4 dropsets, don't remember



Red = Personal Best for the given exercise at that weight.

Cardio




There is no cardio on Leg Day.


General Comments



kevin - Yea it does:)

drew - Hmm, 169.5lbs is what I weighed in at last night. I read your post and went and weighed myself lol. I just didn't have time to reply so I figured I'd reply now hehe. I guess I lost weight, I don't think it was muscle, because I am getting stronger day by day, slowly, but getting there. I hope I can keep this up.

CoCoa - Yea, I should play a little tonight. I gotta limit myself though, otherwise I spend hours just playing away. I'm sure I drive the neighbors nuts with my horrible playing LOL:)


Amazing workout. I did it relaly quick too, like 30-40 minutes or something crazy. I'm really busy todya so it was either do it now or do it like at 8:00pm. Much better to get it done with now. Anyways that is it for now.


Oh my abs are getting BIG lol. I took a shower after working out and I could see them bulging when I flex them lol. But they covered in a thin layer of fat LOL. I have more of that fat in my lower abdomen also. Anyways that is why I am cutting. I can't wait to see what they look like when I am at 8%. I really hope my abs aren't too big, I wonder if that can be a problem hmm. I guess the only way to find out is to lose the bf.

[drew]

Looking great dude. Love those squat numbers. Everything seems to be on track for you.

[KevinStarke]

Lookin real good man, lotta red

[Dedicated]

drew - Thanks so much for the support man. You are right, everything is going really good for me.

Kevin - I know I love it also, more than you can imagine hehe.

Tommorow is push day, with an emphasis on incline. I am going to push very very hard, and I will have to in order to get some red.

My University has a really nice gym, it is like 4 floors and totally free. I want to go workout there in August, I figure by then maybe I will start to plateau a little and I will need the extra help, but I want to be in better shape when I go. aka's routine, the one this attempted to mimic, used machines on certain days over free-weights. This would be a huge advantage for me. I could use machines to replace some of the more awkward movements for me. Not to mention I could do real dips and have access to a calf machine. I would love to drop db rows for something else, same thing for oh extensions, and flys for incline flys, etc etc...

The only disadvantage to working out there is that I feel I can't push myself as hard. I push REALLY hard here at home when I workout alone, and I don't want to scare people when they see me workout. I sometimes make noises etc and I'm not sure if that is acceptable in a gym environment, because well, the last time I went to a gym was 10 years ago and it was a local small little YMCA and it was empty lol.

[Nito]

Tons of PR's sweet BRO!@

[Coke]

Impressed with the lunges and atf squats...Dedi is rockin!!

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 70lbs X 8
These went very badly. When I got these into position it felt like my right shoulder was gonna give out during the first set up. It wasn't a painful feeling, but rather it felt fragile and weak, it felt like it was gonna go. During the second set I got them into position and on the way up again I had that same feeling, so I just dropped them and did not do the set. These will be permantly replaced with High Incline Barbell Bench Press until I get some powerhooks or until something else amazing happens that let's me do these.



High Incline Barbell Bench Press: 135lbs X 10, 140lbs X 6, 140lbs X 3
First time doing these in over a year. Felt awkward. I put my pinkies on the rings to do these. During the third set I was interrupted, but I don't think I could have gotten more than 4 reps there anyways. I do these really slow. I am wondering where is the best place to bring the bar down to when doing these? The neck maybe, at the nipples, below the nipples, or above the nipples? I wonder if it even matters.



Dumbell Flys: 40lbs X 10, 45lbs X 7
Alot stronger here for some reason. Then again I didn't do db incline bench, not sure if that had anything to do with the strength improvement here.



Standing Dumbell Military Press: 50lbs X 5, 45lbs X 6
A little better. I will start with 50lbs next time again and see how many reps I can get. 50lbs felt incredibly heavy.



One-Armed Strict Dumbell Front Raises: Left Arm - 30lbs X 8, 6 Right Arm - 30lbs X 8, 6
Slightly better. Form wasn't that great either. I will keep these at 30lbs until my form improves. It's funny I started to do lateral raises and thought, wait, I just did those recently heh, so then I came here and checked and realized they were front raises.



Lying Barbell Tricep Extension: 95lbs X 10, 8, 6
Wow these were so hard. The last set felt so heavy. I think I got 6 reps, might have been 5, not sure.



Red = Personal Best for the given exercise at that weight.

Cardio

Didn't do any.


Red = Personal best for the given activity, measured by duration or speed.
General Comments



Nito - Thanks man! I am cutting so I don't know how much longer I can keep these up, hopefully forever hehe. Oh and welcome to my journal man.

CoCoa - Thanks! You know what's crazy is that I'm not "that" sore today lol. I must be getting used to the routine. That is one reason I don't like changing things like I did today with the incline db bench. I guess I could have dropped to 65lbs on the db bench until I got it to where I could do those with no problems whatsoever hmm. Adding a new movement seems to take time to get used to and I don't like changing things when things are working you know. I wonder what I should do. I "could" get power hooks, but they are like $50 hmm. They would definitely be useful I think.


Diet has been excellent:) I've been really busy, very hectic day, but it was a good one. I got my grades back for some exams I recently took and I aced them. One exam was on algorithms and another was on quantum physics stuff. Anyways the past 4-5 days I have taken a new approach to studying and it is paying off HUGE. I have learned so much in 4 days it's ridiculous. I wonder if I can keep up with this studying, working out, and strict diet. It definitely keeps my mind off negative things, like missing my ex-girlfriend, and at the same time I am making constructive use of my time.


Anyways today's workout was OK, not great. I'm disappointed about the db bench but barbell bench will do for now I suppose.

My weight has dropped drastically in the past few weeks. I suspect most of it is water weight because I dropped my calories to 1800 or so. I weighed in at 166.5lbs the other day. I definitely look leaner. I will just keep at it until all the fat comes off. I will be watching my strength very very closely. If I notice I am losing too much strength I will make sure to get closer to 2000 calories on some days.

[KevinStarke]

nice workout man im lovin all that red. High incline dumbells can be a bitch i know what ya mean

[Coke]

Glad to hear the diet is working so well...great news about the exams, those are difficult classes - :thumbup:

Push effort not bad at all bro.

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio

Intervals on the Elliptical Machine: 25 minutes, 20 seconds

5 minute Intervals

5 minutes: Tension 1
5 minutes: Tension 2
5 minutes: Tension 3
5 minutes: Tension 4
5 minutes: Tension 5
20 seconds: Tension 6

I was interrupted when the phone rang so I cut my workout short. I had considered placing the phone nearby.



Red = Personal best for the given activity, measured by duration or speed.
General Comments


CoCoa - Thanks. Yea it wasn't a terrible session I guess. And yea the diet is going great. Today's diet was also very good. The classes are hard yea, the physics class is very hard for me because it has been over a year since I have done any physics.

Kevin - Yea they are. I have a real hard time getting them into position. I remember over a year ago when I was doing this routine I had the same problem, but eventually I got it and figured out how to get them into position. It took alot of practice. Anyways I might be getting some powerhooks. If I do get some I will be ordering them sometime at the end of next month.


My upper chest hurts when I touch it, I'm so excited about that lol. I don't know why but I touched it, maybe it felt a little sore, and when I touched it with my finger it hurt heh. It was probably the incline barbell bench, it really did feel heavy. I have never done incline barbell bench with the grip I used last workout. In the past, when I had done it, I always used a narrower grip.

Tommorow is a pull day with an emphasis on the back. My left trap/neck has been hurting for a few days, I don't think it is from lifting. I think I slept wrong a few days ago I believe. I do shrugs tommorow so I will make sure to warmup correctly. I think my traps are lacking so I want to make sure I do them correctly. I feel like my back in general is lacking.

I don't seem to make progress on pullups and chinups very often. I'm scared to add another set though, I don't want to mess things up since so many of my other lifts are going up. Adding more volume might make my other lifts go down. I'm thinking about it, not sure though.

Diet has been very very good. I have been really good about it lately, and it is paying off.

I'm looking forward to tommorows workout. I will push really really hard.

[Dedicated]

I'm trying to organize a consistent cardio routine so I can monitor my progress. One of the main reasons for creating an organized cardio routine is to help myself quit smoking. I REALLY need to quit. I think doing cardio more consistently will help me. I posted over on another bbing forum where there are more cardio experts but didn't get a reply. Basically I will be doing some form of cardio and it will follow a cardio1/cardio2/cardio3/off/...repeat pattern, with off days falling on Leg Days.

I came up with this.


NEW CARDIO ROUTINE
Day 1: Light Cardio
Day 2: LEG DAY NO CARDIO
Day 3: Pyramid Style Tension Intervals
Day 4: HIIT
Day 5: Light Cardio
Day 6: LEG DAY NO CARDIO
Day 7: Pyramid Style Tension Intervals
Day 8: HIIT

SAME LIFTING ROUTINE
Day 1: Pull Day, Emphasis Back, 11 worksets
Day 2: Leg Day, Emphasis Quads, 14 worksets
Day 3: Push Day, Emphasis Bench Press, 11 worksets
Day 4: Rest Day
Day 5: Pull Day, Emphasis Lats, 10 worksets
Day 6: Leg Day, Emphasis Glutes, 14 worksets
Day 7: Push Day, Emphasis Incline, 12 worksets
Day 8: Rest Day


The 8th day I will no longer refer to as HIIT Day since I will be doing HIIT on two days now instead of one; ie, I will be doing HIIT on Day 4 and Day 8, both of which are Rest Day's for weights.

Below is how I will gauge my progress in each workout and the details of all three different cardio workouts.



HIIT
5 minutes Tension 1
10 intervals of
10 seconds Tension 8: MAX EFFORT
50 seconds Tension 1
Cooldown
5 minutes Tension 1

Measuring HIIT progress will be done by increasing the time for the MAX EFFORT interval. I can increase the intervals too but I probably won't be doing that at first.

Pyramid Style Tension Intervals
5 minutes Tension 1
5 minutes Tension 2
5 minutes Tension 3
5 minutes Tension 4
5 minutes Tension 3
5 minutes Tension 2
5 minutes Tension 1

Measuring progress for this workout can be done by working up to a higher Tension level. Each tension level added adds 10 minutes to my workout. Once I can go from 1 to 8 and back to 1, I can work my way back up again. I doubt I will get there anytime soon, maybe in several months lol.



Light Cardio
Tension 1: xx minutes

Measuring progress can be done by increasing duration.



I figured I'd post this here so I can refer to it. Since I always refer to this journal for everything involving lifting.


Gonna go do back in a bit and do some Endurance Cardio. I hope I can stick with this lol. I might start doing some cardio and/or lifting in the mornings.

I also might be raising my cals a bit for a few days when I start this. Not sure, will see how I feel.

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 160lbs X 10, 165lbs X 7
Very nice improvement.



Chinups: BW X 8, 5
I was able to do 2 more reps.



Hammer Curls: Left Arm - 40bs X 7, 5, Right Arm - 40lbs X 9, 6
During the last set with the left arm I assisted myself on the last 2 reps. During the last set with the right arm I assisted myself on the last rep.



Seated Rear Lateral Raises: 20lbs X 9, 8
I felt very strong while doing these.



Dumbell Shrugs: 100lbs X 11, 9, 7
Lost one rep on the first set, got a rep on each of the last two sets back. Form was alot better this time. Grip is an issue here.



Red = Personal Best for the given exercise at that weight.

Cardio

Light Cardio on the Elliptical Machine: 38 minutes

Tension 8: 2 minutes
Tension 1: 36 minutes

Tension 8 was a mistake. After using the machine for about two minutes I noticed I was really tired, this is when I noticed the tension was set to 8.



Red = Personal best for the given activity, measured by duration or speed.

General Comments

I just took a measurement of my abdomen. When I was at 174-177lbs my waist was about 1.5 inches bigger, this means that I have lost 1.5 inches off my waist and lost 5 to 8lbs of bodyweight. I just weighed myself, and I'm at 169lbs. Very motivating:) Let's see if I can do it again. I also noticed I have lost alot of fat off of my legs.

[Coke]

Nice to know U see improvements in your physique, there is more to come man - ;) ...good luck dropping the habit.

Doing very well!!

[Dedicated]

Nice to know U see improvements in your physique, there is more to come man - ;) ...good luck dropping the habit.

Doing very well!!


Thank you so much man. You don't know how motivating it is to here you say there is more to come. I'm getting ready to go work legs now. I figure I should do it early to get it out of the way. Gonna push hard. It's gonna be tough to set any pr's but I will definitely give it everything I have.

I looked in the mirror this morning and yea those changes are noticable. I still have some extra fat I need to get rid of, I can't wait till it is all gone and I can walk around with my shirt off all the time. I've never had a sixpack and I'm not getting any younger so it's time to start pushing hard. Gonna go lift now!!!

This was my 3000th post wow lol.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 165lbs X 7, 170lbs X 5, 5
Very difficult. It will be hard to improve over this. These felt extremely heavy. I got 3 reps more on the first set to set a personal best. And 170lbs is a new weight so the last two sets were both personal bests.



Partial ROM Leg Extensions: 160lbs X 9, 7
I added 20lbs here.



Stiff Leg Deadlifts: 135lbs X 8, 6, 7
I added 40lbs here and I felt it everywhere as a result. My forearms and triceps were worked hard here. My hamstrings were worked hard also because my legs shook while I was brushing my teeth after the workout. Grip was an issue here also, and this is why my forearms were worked.



One-Legged Calf Raises: Left Leg - BW+25 X 9, 6, Right Leg - BW+25lbs X 10, 9
Nice improvement here. Form was very good here this time, except for maybe the last 2 reps or so with the right leg, and even then it was not that bad. These went well.



Ab Machine(Ab Resister): BW X 46, 15
Lost lots of reps here because I used a "harder" form. I will lose reps next time because I will use this new form again and during the first set not all 46 reps were done with the new form. During the second set I used the new form for all the reps.



Ab Wheel: BW X 23, 13 or 15
A little better. Forgot to write down how many I got on the last set



Red = Personal Best for the given exercise at that weight.

Cardio


There is no cardio on Leg Day. I have some yard work I need to get done but I didn't have time to do it because I have other stuff to do today. When I do it I will count it as GPP.

General Comments


Decent workout. Diet will be good today. Might go to a barbecue tonight but I will only have chicken if I go. My friend makes the best smoked chicken heh:)

So last night I'm sitting all by lonesome on a Saturday night because I didn't want to go out and drink with my friends. So I grab my guitar at like midnight and step out on my back porch. I'm looking through a big stack of tablature I have and find a song by Tom Petty, "free fallin", it's the first song I learned when my friend showed me how to play. Well I read the tablature and start practicing and within 3 minutes I'm playing and singing the entire song! It felt so good to be able to sing and play. The chorus still gives me trouble, but I can play it I just can't sing all of it. It's cool how when you practice other stuff and get better without knowing it and then go and try something you haven't tried in a while it's actually easier. Anyways just thought I would share that because it really did make my weekend:)

Tommorow I push, with an emphasis on bench press. I don't see myself setting a personal best on the bench press but I will definitely push as hard as I can. I also do Pyramid Style intervals tommorow on the elliptical, plus it's a Monday, gonna be a busy day heh.

Weighed in at 168lbs today. I'll probably be where I want to be once I get to 155 or so, might not even have to go that low, maybe 160lbs. which was my original goal. I lost 1.5 inches off my waist, a few inches off my legs, and only lost about 5-8lbs of total bodyweight. I have a very tiny frame and I am short so I will look awesome once I am at 8% or so, even at 160, can't wait.

If I ever got to 180lbs at 8% I would look ridiculously awesome. Maybe in 2 years or so, I can only dream.

[Coke]

Look out 6pk, here we come - ;)...U about to be one of the heartbreakers, lol - Nice effort man.

[KevinStarke]

Tons of red man, great job! keep it up and good job on those squats.

[drew]

Excellent work man.

[Dedicated]

CoCoa - Yea I can't wait to have a six pack:) Would be sooo nice.

Kevin - Thanks man, I'm feeling it today.

drew - Thanks man, hopefully I can do well today to.


I have not been to sleep. I went out last night and got completely obliterated and pigged out and got home at 4am, couldn't fall asleep then had to get up at 6am. Well I have to go workout soon so I will just do my best. I can't go to sleep first and workout later because I have other things to do later.


Well I guess it was my cheat night last night. Anyways it will be interesting to see how this workout goes.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 185lbs X 5 180lbs X 6, 175lbs X 6


Dumbell Bench Press: 65lbs X 9, 70lbs X 7


Standing Arnold Press:50lbs X 7, 4.5


Bench Dips: BW X 23, 15


One-Armed Overhead Tricep Extension: Left Arm - 25lbs X 10, 8, Right Arm - 25lbs X 10, 7



Red = Personal Best for the given exercise at that weight.

Cardio


Elliptical Machine: 5 minutes

5 minutes at Tension 8




Red = Personal best for the given activity, measured by duration, speed, or energy used.
General Comments


I felt like absolute crap before this workout and during it. After the 5 minutes on the elliptical I felt alot better though, which was interesting I thought. Right now I feel so tired. I slept about 10 hours last night, and took a 3 hour nap before this workout. This exhaustion/tiredness is because I have not had any cigarretes, ephedrine, or caffeine. Well I had a cup of green tea while working out but it didn't help much. I think it's mostly the cigarretes, god I want one soooo bad.

I think in a few days/weeks I'll slowly start to feel better, and I know in the long run this is waaaay more healthy. Gonna do some cardio tommorow. I'm hoping all this extra sleep I am getting is good for me and will help me.

[KevinStarke]

Nice bench man, congrats on the red. Your gettin up there man.

[Dedicated]

Nice bench man, congrats on the red. Your gettin up there man.
Thanks man!:)
The support I get from people who read this journal is great. I've always been weak and I hope someday to be one of those "strong" guys like you and the others who read my journal heh. It's kind of weird because nobody knows I workout and nobody knows I watch my diet except people who read this journal. Maybe when I start going to the gym, if I ever do, I will meet people who workout there also.

I ended up sleeping today almost all day. Went to class in the morning and just came home and passed out. Was so tired. Just woke up, gonna go jam out with my amp a little and then do some reading. Tommorow is pull day.

[drew]

Great work dude. Your bench is coming along nicely.

[KevinStarke]

Show em who's boss dedicated, crap upon those who have done you harm!

[Dedicated]

Pull Day, Emphasis Lats

Weights



Dumbell Rows: Left Arm - 65lbs X 8, 6, Right Arm - 65lbs X 8, X 7
Added 5lbs. Need to work on form.



Pullups: BW X 5, 4
One more rep this time finally.



Uni-Lateral Dumbell Pullovers: 35lbs X 6, 30lbs X 10
Exactly the same as last time except this time I started with the heavier set, and wow did it feel heavy. My arms were shaking like crazy.



Incline Dumbell Curls: Left Arm - 30lbs X 9, 7, Right Arm - 30lbs X 9, 7
I got a few more reps here.



One-Armed Lateral Raises: Left Arm - 25lbs X 12, 30lbs X 6, Right Arm - 25lbs X 12, 30lbs X 6
Better here.




Red = Personal Best for the given exercise at that weight.

Cardio


None.




Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments


Drew - Thanks. I'm not sure whether to push my luck and throw 190lbs on there or keep it at 185lbs next time. I guess I'll decide when the day of the workout comes.

Kevin - Hehe. Yea I always think about stuff that pisses me off or harm that has been done to me while working out, it really gets me going man. Usually I think about girls, it seems girls have done me more harm than anything sigh lol. Most of my friends are cool, I never get into fights or anything heh.


Tommorow is leg day, with an emphasis on glutes, which is my most intense workout. Those ATF squats followed by the lunges are very difficult, and then the weighted situps and crunches, it's so exhausting, but at the same time I love it, I can't wait:)

Overall this was a good workout. I made some slight slight improvements but they are improvements, and if I can keep making slight improvements they will add up and become big improvements over the long run. It's nice too because I'm cutting, so I'm losing some fat in the process, slowly but surely.

Also notice I didn't do any cardio, seems my whole cardio routine fell apart lol. Ahh well, at least I am still lifting, that I definitely will not stop doing.

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 155lbs X 6, 160lbs X 4, 155lbs X 4
Not easy. I pushed really hard and could not get more than 6 reps at 155lbs, one more rep and it would have been a pr. The pr at 160lbs is because 160lbs is a new weight. So basically, I didn't really progress that much here. I will keep trying at 155lbs and 160lbs and see if I can get more reps next time. Also felt these in my abductors.



Barbell Lunges: 120lbs X 8, 8, 6
Alot better. Felt these in my abductors again. During the second set I almost fell over on the 7th rep, I gotta be careful.



Lying Leg Curls: 50lbs X 9, 9
I felt really strong here for some reason.



One-Legged Calf Raises: Left Leg - BW+30lbs X 7, 7, Right Leg - BW+30lbs X 7, 7
Interrupted here. Form was off.



Weighted Situps: BW+110lbs X 8, 8
My abs are still feeling this wow.



Twisting Crunches: BW+100lbs X 8, 8
These destroyed my abs, they definitely feel like they have been worked very hard.



Vertical Leg Raises: Dropsets




Red = Personal Best for the given exercise at that weight.

Cardio




There is no cardio on Leg Day.


General Comments



I'm a little disappointed about the squats, the personal best was only a personal best because 160lbs was a new weight. Other than that, everything was good. Little improvements and they will add up I guess.

Diet has been not so great. 3 days ago I got drunk with some friends and ate too much. Then the night after that I ate too much again, friend made some killer pork heh. Then last night my calories were too high. Today they will be better.

Tommorow I push, with an emphasis on incline movements.

[drew]

That's some awesome weight kid! How are you doing those situps, with a db?

[Dedicated]

Thanks man. Sucks my abs are covered in a layer of fat though lol.

I do them with a dumbell in each hand. I rest the dumbells on my shoulders. I have adjustable dumbells. So like for today on the weighted situps what I did was hold+rest a 55lb dumbell on each shoulder and then just start doing situps. I used to hold a 45lb plate over my head, but I found my shoulders were being worked too much and 45lbs was way too light. I'd like to get a decline bench so I can do these on a decline. But for now this is fine. I think aka23 was doing 130lbs at one point, so I will get there eventually I imagine. I got the idea for the exercise from him, because using plates as resistance just wasn't working for me because it was too light and it worked my shoulders too much.

[drew]

If you need a challenge, try doing them with your legs straight out to the front. It's killer for the abs and the hip flexors.

[Dedicated]

Interesting I will try it next time while warming up and see how it feels. Sounds like it might work well.


You know, the size of my abs really motivates me to cut and follow my diet strictly, I can't wait to see what I will look like at like 8%.

[Coke]

Don't worry about the squats, everyone suffers the same plight on them till it clears up - ;) ...fine efforts.

[KevinStarke]

awesome workout man, abs are always a bitch and if i stray from diet even a LITTLE they always dissapear... like freakin ninjas or some sh*t

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 70lbs X 9, 7, 65lbs X 9
Decided to stick with these instead of changing things up. I got the 70's into position. It seems the difficult part is actually "pressing" them after getting them into position because they feel so heavy. I got one more rep, but my form isn't so great. 70lbs is still REALLY heavy. I will keep it at 70lbs until I can get more reps with better form and more ROM.



Dumbell Flys: 45lbs X 10, 50lbs X 5
Big improvement here. Failed on the 6th rep of the second set, thus only 5 sets.



Standing Dumbell Military Press: 50lbs X 5, 45lbs X 6
Exactly the same as last time.



One-Armed Strict Dumbell Front Raises: Left Arm - 30lbs X 9, 7 Right Arm - 30lbs X 9, 7
Added one more rep to each set.



Lying Barbell Tricep Extension: 100lbs X 10, 7, 6
I felt like an animal here. My old personal best was 95lbs X 8, so this was a good improvement. "Almost" failed on the 10th rep of the first set, would have been ugly, I guess that is why some people call them skullcrushers:)



Red = Personal Best for the given exercise at that weight.

Cardio

None. The workout drained me enough, and I have alot of stuff to do.


Red = Personal best for the given activity, measured by duration or speed.
General Comments


CoCoa - Yea I shouldn't worry about it your right. My glutes are so sore today it's crazy.

Kevin - Hehe that sucks.


Workout went well. I'm kind of proud of myself that I have not missed a single workout since starting this routine. I will continue to stay consistent and hope that results keep coming.

I was feeling really terrible before this workout and now I am feeling alot better.

Tommorow I will not have any more EC. It will be the first time in several weeks. This is good and bad. It's good because I really do think that E isn't healthy, and it's bad because I am gonna be soooo tired. I guess it's also good because I will be sleeping ALOT tommorow and getting some much needed rest that my body probably has not been gettting; I sleep prolly 6 hours a night or less.

I remember a year ago when I stopped taking it wow did I come down hard lol. I felt like absolute crap for like 3 days and had horrible headaches from the caffeine withdrawals. Oh well, now I am supplement free, well tommorow I will be heh. I think I will stay off supplements for a few weeks before taking anything else, and I won't be taking any more E anytime soon either. Maybe next summer. I should prolly do some cardio tommorow to help combat the extreme exhaustion I will be feeling heh.

Oh, during the workout, I weighed myself, and I weighed in at 173lbs lol. I was thinking it was water weight, but I really do not feel bloated, so I'm guessing it's just because I've been getting stronger thus adding muscle. I do not "fatter" though than I was 2 weeks ago, if anything I look just as lean or leaner. If I had to guess where I have added muscle, I would say it would be legs/glutes/triceps/back, because they all look waaaay more defined than when I started this routine. Not where I want to be yet, but ALOT better.

I got some new clothes also, and I'm starting to get that V-Taper look. I need a bigger chest and traps though, those are my weak spots I think.

[KevinStarke]

congrats on the PR's man

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio

Elliptical Machine: 10 minutes

1 minute Tension 1
7 minutes Tension 8
2 minutes Tension 1

Tension 8 really knocked the wind out of me.


Red = Personal best for the given activity, measured by duration or speed.
General Comments


Kevin - Thanks. I hope I can continue to get prs.


I took all my cigarretes and ran them under the sink and crushed them!
Tommorow is pull day.

[KevinStarke]

Great job on the destruction of your cigarettes man!

[Dedicated]

Great job on the destruction of your cigarettes man!

I am going crazy!!! I just ate and I WANT a cigarrete soooooooo bad. I have cigars, good ones too, mmm, the temptation lol.:(


Calories for today were high. I must start doing cardio, I need to combat this addiction somehow, I don't want to be a smoker anymore. Argh lol.

[KevinStarke]

resist man resist! Easier said than done i know but ya gotta be strong man, strong like bull!

[Coke]

I'm proud of U - got to rid them things once and for all!!

[Dedicated]

Cocoa, Kevin - Thanks guys, I think I picked a really bad time to quit though. No cigarretes puts me in a horrible horrible mood plus I have been working on a program for school for the past 4 days, 12 hours a day, and I just cannot get it done. I am so f4cking angry right now lol. I'm gonna be wokring on it tommorow I'm sure too, which is the 4th of july, and I wouldn't mind, if I knew I could finish it, but I probably won't, argh lol. I am gonna go take my aggression out on the weights, hopefully I have a good session, will be back later to post it.


outnumber outnumber outnumber outnumber outnumber outnumber

[Dedicated]

NOTE TO SELF

There is a workout missing here, it is supposed to be: PULL DAY EMPHASIS BACK.

*Accidently deleted it with the next pull day emphasis back instead of copy/pasting into a new post to post my new workout. Not like anyone's gonna read this:)

[KevinStarke]

nice workout man, awesome barbell rows!

[Coke]

Pretty good pull day bro, not playing games with it - covered all the bases.

[Dedicated]

Kevin - Thanks, those felt really heavy. I added 10lbs there to set a pr and it was a huge difference.

CoCoa - Yea got it done, it wasn't bad. I felt alot stronger on the hammer curls. The chinups were the only not so great part, but at least I got 7 on the first set.


Leg day today, gonna try and get it done soon, I will push hard! Having a little barbecue tonight and relaxing with my family since it's the 4th of july. Oh and I finsihied that program, it's like a huge weight has been lifted lol. So relieved.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 165lbs X 7, 170lbs X 6, 175lbs X 3
A little better. I had to push very hard. Sucks I only got 3 on the last set.



Partial ROM Leg Extensions: 180lbs X 8, 8
I added 20lbs here again. This is the maximum weight I can use for this movement unfortunately. So I will just keep adding reps until I figure something out.



Stiff Leg Deadlifts: 145lbs X 8, 150lbs X 6, 5
Alot better. I pushed REALLY hard here.



One-Legged Calf Raises: Left Leg - BW+30 X 8, 5, Right Leg - BW+30lbs X 8, 4
Better. Rushed through these again. I always get interrupted when I'm doing these, like every single time.



Ab Machine(Ab Resister): BW X 30, 20
I did all the reps with the "new" ROM I am using, very difficult. So 30 is my current best, next time if I get more than 30 it will be a personal best.



Ab Wheel: BW X 25, 14 or so
A little better. Forgot to write down how many I got on the last set again.



Red = Personal Best for the given exercise at that weight.

Cardio


There is no cardio on Leg Day.

General Comments



None.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 185lbs X 5 180lbs X 5, 175lbs X 6


Dumbell Bench Press: 65lbs X 9, 7


Standing Arnold Press:50lbs X 6, 4


Bench Dips: BW X 15, 15


One-Armed Overhead Tricep Extension: Left Arm - 25lbs X 11 8, Right Arm - 25lbs X 10, 7



Red = Personal Best for the given exercise at that weight.

Cardio


Elliptical Machine: 5 minutes

5 minutes at Tension 8




Red = Personal best for the given activity, measured by duration, speed, or energy used.
General Comments


I am extremely tired. I slept 10 hours last night, and took a 3 hour nap before this workout and I am still tired. It is because I am not smoking, and it is killing me. Also the lack of caffeine has something to do with it also. It's been a few days since I took any EC but I have been drinking coffee, today I had no coffee, just 1 cup of green tea. So tired, but I think my body needs the rest.

I have a few cigarretes my friend left at my house, I can smoke those, and I might smoke one, I dunno, it's just so hard. I even cleaned my car so I can't smoke in my car anymore. Ugh, this is so difficult!!!!!

Also my shoulder is feeling bad. It was cracking alot and feeling really funny. Something to watch out for. No pain though.

[Coke]

The back-to-back sessions are looking nice...stay positive with it all - need more time on the elliptical man, lol.

[KevinStarke]

Nice PRs on the squats man, and dont beat yourself up over the 3 reps... 3 is better than 2.

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio

GPP: ~45 minutes

Light yardwork, it feels like 100 degrees outside.


Red = Personal best for the given activity, measured by duration or speed.
General Comments


CoCoa - Yea you are right. I've gotta keep a positive attitude man. The lack of caffeine has got me feeling down, I need to cheer up and keep pressing forward.


Kevin - Thanks man, your right. I have been feeling horrible these past few days and I need to cheer up. It's cause I haven't had any caffeine, so tired all the time lol.

Diet has been bad the past 5 days or so. Time to get back on track with this cut. It will be hard to keep them under 2000 today because I've already had 1800 today, but I think I can do it. Regardless, tommorow I will make sure my breakfast is a little lighter than usual so I can have more calories throughout the day. That's it! Tommorow is pull day.


Oh and my shoulder is feeling alot better:)

[Dedicated]

Pull Day, Emphasis Lats

Weights



Dumbell Rows: Left Arm - 70lbs X 7, 5, Right Arm - 70bs X 8, X 6



Pullups: BW X 4, 4



Uni-Lateral Dumbell Pullovers: 30lbs X 11, 35lbs X 7



Incline Dumbell Curls: Left Arm - 35lbs X 6, 5, Right Arm - 35lbs X 6, 6




One-Armed Lateral Raises: Left Arm - 30lbs X 7, 7 , Right Arm - 30lbs X 7, 7





Red = Personal Best for the given exercise at that weight.

Cardio


Elliptical Machine: 5 minutes

5 minutes Tension 1

This was a warmup.




Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments


None.

[KevinStarke]

Solid workout. I dont drink any coffee or soda so i dont get much caffeine. I do drink gatorade and powerade though but i definitelly need more sleep. Lots of red man keep it up!

[Dedicated]

Solid workout. I dont drink any coffee or soda so i dont get much caffeine. I do drink gatorade and powerade though but i definitelly need more sleep. Lots of red man keep it up!
Thanks man!

I need to get my diet in check, I'm eating waaay too much. Squats tommorow, gonna push hard, it's ATF squats too, must get red!!!!!

[Coke]

Wow man, its like 99.9 percent red this time out...hope to see it on those squats too like you promised - :D

[KevinStarke]

ATF's are the best man lookin forward to seein red!

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 155lbs X 8, 165lbs X 4, 160lbs X 3
Better. During the second set I almost failed on the 4th rep. This would have been bad since my squat rack only has one set of pins.



Barbell Lunges: 125lbs X 8, 8, 8
Better again. During the last set I lost count. It was either 7 or 9 reps, so I just put 8. I felt some shoulder discomfort after finishing these. It has to do with the way I put my hands on the bar. It's an awkward position for my shoulder to be in. I didn't warm up for these. I just did the motion without the bar 4-5 times. So basically I went straight from the squats to these. The first set form was a little shaky, but it worked, really big improvement. I'm almost to 135lbs, that means 2 45lb plates!



Lying Leg Curls: 55lbs X 9, 8
Very heavy.



One-Legged Calf Raises: Left Leg - BW+35lbs X 6, 4 Right Leg - BW+35lbs X 6, 4
Better. 35lbs felt extremely heavy.



Weighted Situps: BW+120lbs X 7, 5
Another improvement.



Twisting Crunches: BW+110lbs X 10, 8
Alot better here.



Vertical Leg Raises: Dropsets
Just a few dropsets.



One-Legged Calf Raises: Dropsets
I feel like my calves are lagging and they are not being worked nearly hard enough, so I did some dropsets just using my bodyweight. It would be nice to have a calf machine, but I don't see myself buying one anytime soon.


Cardio


There is no cardio on Leg Day.


General Comments



CoCoa - There's the squats:D It seems like squats are never easy heh.

Kevin - ATF's are the best. After the first set I could feel like every muscle in my leg screaming.

Pretty good workout. I really need to control my diet. Today cals have been low so far, let's see if I can finish the day on target. I work way to hard not to have a sixpack and the only way I'm gonna get it is if I keep my calories down. I have not missed a single workout since I started this routine, let's see if I can keep it up. It's easy to keep cals down if I eat healthy, which sucks but what can you do. I'm eating sardines with tomato sauce now lol.

Tommorow I push, with an emphasis on incline, gonna push hard!

The last time I weighed myself I was at 168lbs. This was recent, like yesterday or the day before.

[KevinStarke]

Nice workout man love seein all that red

[Coke]

Kept your word on them squats - :thumbup: ...bout to really rock on the lunges with a big plate on each side, Nice!!

[Dedicated]

Kevin - Yea man me too, I hope I can keep it up.

CoCoa - Yes I did! I can't wait to have the big plates on the sides!:)


Really sore from yesterday's workout still. My lats are sore to touch, and my traps are sore also. Not sure why my traps are sore. My glutes are already hurting from todays workout also, and so are my legs just all over in general.

I'm resuming my cut today in a sense, because the past week my diet has been very bad. It seems I mainted my weight this past week eating roughly 2300-3500 cals(terrible I know). I hope I can keep my lifts up while I continue this cut. I know at the caloric intake I am using to cut I can gain strength, I've done it before but it isn't easy, so I will definitely be pushing as hard as I possibly can. I just hope I don't lose too much size. But, if my strength increases, there is a good chance that I will gain muscle too, so I just gotta keep trying to get red.

[KevinStarke]

My lats are demolished from yesterday too man.

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 70lbs X 10, 65lbs X 7, 5




Dumbell Flys: 50lbs X 8, 5




Standing Dumbell Military Press: 50lbs X 3.5, 45lbs X 5




One-Armed Strict Dumbell Front Raises: Left Arm - 30lbs X 7, 7 Right Arm - 30lbs X 7, 7




Lying Barbell Tricep Extension: 100lbs X 8, 6, 4




Red = Personal Best for the given exercise at that weight.

Cardio




Red = Personal best for the given activity, measured by duration or speed.
General Comments


Diet was terrible today. Friend came over and we pigged out and drank tons of soda. Tommorow it will be better. Workout was rushed, extremely rushed, since I had stuff to do today.

Kevin - Yea I am still sore also. Even my traps are really sore.

[Coke]

Fine effort on the push day bro even though it was rushed, nice U keeping on the rise with things.

[fixationdarknes]

Great pressing. Those flies look strong too.

[Dedicated]

CoCoa - Thanks so much man.:) I am really glad I got it done. I haven't missed a single workout since I started this routine and I didn't want today to be the first day. It was soooo rushed hehe. I'm not even disappointed about the diet either because I know tommorow it will be back on track. I went and picked up some great food at a local restaurant with my friend and we spent the day working on quantum theory, so it was a fun and "somewhat" productive day.

Fixationdarkness - Welcome to my journal and thanks!:)


Tommorow is a rest day. I will most likely do some cardio tommorow.

[KevinStarke]

nice incline dumbells man keep it up

[Dedicated]

nice incline dumbells man keep it up

Thanks man! I am sooo sore today too. I guess it's because I did the workout so quickly. I am like way more sore than usual from this workout. I love it:)

I'm gonna be raising my protein intake drastically. I've been consuming about 60-90 grams a day but I got some money and I'm gonna go out and buy like 15 pounds of protein lol. I wonder if I will notice a difference. I've done alot of reading and talked to alot of nutritionist and taken courses on nutrition at my university for fun and noticed that most nutritionist do not believe that 1 gram of protein per lb of bodyweight is necessary. I'm gonna try raising it and see what happens.

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio

None.


Red = Personal best for the given activity, measured by duration or speed.
General Comments


Diet was great on this day.

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 185lbs X 6, 4
Heavy, maybe too heavy, form suffered. I might be able to remedy this by warming up better. This is a ten pound increase here for the pr because loading 180lbs is annoying, 185 is just easier to load so I incremented ten pounds, thus the issues with form. Will keep it at this weight next time and warmup better. Maybe do a set at 155lbs as a second warmup set.



Chinups: BW X 8, 4
Good. 8 is my best, good to see I got it, barely got it though.



Hammer Curls: Left Arm - 40bs X 10, 45lbs X 6, Right Arm - 40lbs X 10, 45lbs X 6
Very good. 6th rep was assited, on both arms, during the second set.



Seated Rear Lateral Raises: 20lbs X 11, 25lbs X 6
Better again, hell yes.



Dumbell Shrugs: 85lbs X 15, 10, 8
EXACTLY the same as last time, huge coincidence lol.



Red = Personal Best for the given exercise at that weight.

Cardio


Elliptical Machine: 5 minutes

5 minutes Tension 8

Knocked the wind out of me, the affects of smoking are apparent. Yea, I couldn't quit:( I guess I don't really want to. Well I'd like to, but I like to smoke because well, it's addicting, so I smoke, sucks.



Red = Personal best for the given activity, measured by duration or speed.

General Comments


This workout was fueled by DESIRE and tons of coffee because I have been sleeping like absolute crap. Legs tommorow, I'm gonna push so hard I can't even put it into words.


Diet was bad today, I messed up. I was so busy and before I knew it I bought a cappucino to stay awake, that killed it for me. After the cappucino I was at 2000 cals, then I worked out, and now I'm eating some killer fish with tons tomatos and avocados with a dash of lemon. So cals ended up at about 2700.
I skipped my post workout shake today and ate a meal instead to conserve calories.

I had two nice things happen to me today that are worth mentioning I think, because they relate to weightlifting.

1. I was at the store and I think this chick was staring at my chest, not sure though.

2. My friend says I'm getting bigger, he just says I need to get some sun and I will look awesome. This is like the third time he's said it too, maybe I am getting bigger. He says it's apparent in my shoulders. Hell yes, and I'm cutting too, this is awesome. Let's see if I can keep this up.

Bodyweight is probably in the high 160's still.

[KevinStarke]

haha i hear ya on the sleep man i havnt been getting much myself. Nice lookin workout, any red is good red.

[Alke]

what up brutha

good to see red, you back at it steady now?

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 170lbs X 7, 175lbs X 5, 180lbs X 3
Much better. I can feel the effects of smoking while performing this movement. It is holding me back I believe.



Partial ROM Leg Extensions: 182.5lbs X 8, 6
I managed to squeeze a 2.5lb plate on. I don't think there is room for more plates beyond this. I might be able to add another 2.5lbs but I doubt it will fit on my attachment. 100lb plates would solve this problem, but they are expensive, and I do not believe it is worth the money. The money would be better spent on other things, such as power hooks.



Stiff Leg Deadlifts: 155lbs X 8, 5, 4
Incredible improvement.



One-Legged Calf Raises: Left Leg - BW+35 X 7, 6, Right Leg - BW+35lbs X 7, 6, "Dropsets with both legs"
Big improvement. I finished with several dropsets.



Ab Machine(Ab Resister): BW X 32, 27
I actually did a little more than this but these are the reps I did with full ROM. My pr with partial ROM on some sets is 82 reps. This is my pr with full ROM. I will continue to do them with full ROM as I believe this works my abs better. I hope my abs don't get too big, they are already extremely muscular. I hope they look good when my bf drops.



Ab Wheel: BW X 27, 11
I got lazy during the second set, I was very tired. This seems to happen everytime I do these.



Red = Personal Best for the given exercise at that weight.

Cardio


There is no cardio on Leg Day.

General Comments



This was a very good workout. I made several significant improvements. Diet has been good today, and will continue to be good. I took a nap for 1.8 hours prior to this workout. I had an entire pot of coffee, a can of tuna with 1 teaspoon of mayo, and 2 pieces of WW bread about 45 minutes prior to this workout. All of these factors might have contributed to the success of the workout. Psychologically I was also very into the workout. I listened to loud angry oldskool rap music and it seemed to work well.

Kevin - Yea, I have a hard time sleeping everynight. So much is on my mind and it's hard to fall asleep sometimes.

Alke - It's great to see that you are back:) Yes I have been at it steady ever since the end of March. I started this routine maybe 6-8 weeks ago, not sure, but I have not missed a single day! I have made tons of progress. My friends say I look bigger and I have lost about about 20lbs since March. I still need to lose some more fat. It's nice to see my strength increasing on a cut. As long as it keeps increasing and my fat keeps coming off I am happy. I am NEVER quitting again, I will workout forever. I think part of the reason I quit was because I was injured, but there were other factors of course. Anyways it is great to see you are back.

[Coke]

Good deal on the compliments from folks, U have earned it....meanwhile, all that coffee has got to go mang.

[Dedicated]

Thanks man! My diet has been alot better and will be better. I finally ordered 10lbs of protein and I got some healthy foods so I can control my calories and raise my protein. I wonder if the increased protein will help.

And yea coffee is bad, but as Erdos says, "A mathematician is a machine for turning coffee into theoroms" hehe. It's sad but I sometimes think he is right lol. I tend to focus ALOT better when I drink coffee, without it my mind wanders and I have trouble concentrating. I will cut down though, I know it isn't healthy, especially since I drink so much. I drink about 6 of those little cups of espresso a day.

Another reason might be that my family has always made espresso every morning, so it was only natural to have some everyday, I guess I got used to it heh.

Workout is coming soon! I'm gonna bench today and push HARD!!! I am gonna swap flys that I do on emphasis incline day with barbell incline with a thumblength grip and do the flys on emphasis bench press day, which is today, wow that was a mouthful lol. This means I will be doing 2 extra sets today. I don't know if this is a good idea. It's only 2 sets, so I hope it doesn't hurt my gains, and instead helps them. I'd really like to add closegrip somewhere but I worry that will be too much pushing unfortunately. Plus I don't want to change too much at once.

[MM]

Good luck on the workout man!

[Alke]

I thought coffee was good for you?


but yeah, ANYHTING inn excess is bad bro...im with you though I drink a LOT of cofee....and the blue cans of monster YUM monster is coming out with a HUGE can is supposed to be like stacking two cans on top of each other huge...

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 185lbs X 5, 180lbs X 7, 4
Maintained. 185lbs X 5 is a current pb, and 180lbs X 7 is a current pb.



Dumbell Bench Press: 70lbs X 6, 5
Not bad. My current pr is 70lbs X 7, and it has been a few weeks since I did that because I had issues getting the weights into position. Almost through a muscle in my right leg out kicking this into position. I need to stretch all over and warmup better next time. Regardless, getting these into position was much easier this time.



Dumbell Flys: 50lbs X 9, 6
This was barely a pr, I had bad form on that 9th rep. These were normally done on emphasis incline day, but I moved them here and I will be doing incline barbell on emphasis incline day. The reasoning for this is that I am not able to do incline flys with my setup, so I replaced regular flys with an incline movement.


Standing Arnold Press:50lbs X 4.5, 45lbs X 6
Lost strength. I think this is because I am tired and I added the flys.



Bench Dips: BW X 15, 11
Strength was low.


One-Armed Overhead Tricep Extension: Left Arm - 25lbs X 9, 9, Right Arm - 25lbs X 9, 9



Red = Personal Best for the given exercise at that weight.

Cardio


None.




Red = Personal best for the given activity, measured by duration, speed, or energy used.
General Comments


MM - Thanks and welcome to my journal. Woohoo more people hehe.

Alke - From what I know, a little coffee everyday is good. But yea excess is bad. I have always been an excessive/obsessive person when it comes to everything. This can be good and bad I think, depends what you become obsessive about hehe. Anyways I was reading the other day that coffee also promotes cortisol production, to what extent I am not sure though. But yea, I am so addicted to caffeine. I drink soo much. I had a pot before this workout too. That makes 2 pots today. I probably won't have anymore today, not sure. I drink that espresso coffee, it's like these tiny little cups. I make them on a steel coffee pot. It's actually cuban coffee to be more precise, not sure if that is espresso, I think it is? I think 1 pot is equivalent to 3 cups of American coffee in caffeine content, I am not sure. I do know that 1 pot of the coffee I drink is equal to 3 cups of cuban coffee, they aren't really cups though, they are really really small, but very strong! I tried looking it up once and couldn't find any info on it.

Workout was ok. I maintained and lost some strength in some places, but nothing huge. I am tired. I didn't sleep well at all last night, I only got a few hours. Tommorow is a rest day. Diet will be good today, and protein will be high, yes high, finally, I am taking in alot of protein, let's see if it makes a difference. However, my diet has been stricter, meaning my calories have been low so I can lose this excess fat.

I feel like I worked out really really hard though, I'm feeling it. The addition of the flys DID make a big difference hehe. I don't think I was very "into" this workout for some reason. I think it would have gone better if I would have taken a 2 hour nap when I got home this morning and then worked out. Instead I came home, made a sandwich with baked chicken, tomatoes, and lettuce, drank a pot of coffee, did some reading, and then worked out. Those 2 hours of sleep would have made my workout better for sure, especially since I am so tired.

I have alot to do today so I will probably be very sleepy by the time 9pm rolls around so I "should" have no problems sleeping tonight. I probably won't drink any more coffee so I can sleep later.

[KevinStarke]

Killed that bench man, workouts lookin solid

[Dedicated]

Killed that bench man, workouts lookin solid
Thanks man. Yea I am happy I maintained. Calories have been on the low side, I'm really watching my diet now, I can't slip up now and have to redo all the work I did to get to where I am now, that would suck lol. I am at 164lbs now btw, crazy. I wonder how low I will go to reach where I want to be. I feel so small when I say I weigh 164lbs, cause all these guys around here are over 200lbs usually(points at Alke). But yea, at 5"8 I am by no means small at least, but I'm not huge. I'm ALOT bigger than most of the guys at my university, so that's cool. I just gotta lose that extra bit of fat and I will be set. I can't wait to be pushing 200lbs again for reps, but I think that will take a few months. At least my squat is catching back up to where it was. I think my old pr was like 175lbs X 8 or something, this was like a year ago.

[KevinStarke]

Thanks man. Yea I am happy I maintained. Calories have been on the low side, I'm really watching my diet now, I can't slip up now and have to redo all the work I did to get to where I am now, that would suck lol. I am at 164lbs now btw, crazy. I wonder how low I will go to reach where I want to be. I feel so small when I say I weigh 164lbs, cause all these guys around here are over 200lbs usually(points at Alke). But yea, at 5"8 I am by no means small at least, but I'm not huge. I'm ALOT bigger than most of the guys at my university, so that's cool. I just gotta lose that extra bit of fat and I will be set. I can't wait to be pushing 200lbs again for reps, but I think that will take a few months. At least my squat is catching back up to where it was. I think my old pr was like 175lbs X 8 or something, this was like a year ago.

I highlighted the point that stuck out to me, im 150 lbs man, dont let these 200 lb meatheads itimidate you.

Just weight till you get to 225 for reps, thats a damn good feeling your definitelly gonna enjoy, http://chris.majoros.us/kevin/MVI_0759.AVI You'll be doin that in no time, only you'll be taller and not as ugly hah.

[Alke]

I usually CANT sleep if I dont get my coffee, It think that means I have a coffee problem huh?



nice work on bench, 225 for reps is right around the corner. its tough to maintain a max bench when cutting...

[KevinStarke]

I agree, even the small ammount of weight i had to drop for my competition made me feel a little weaker in the bench, i've never actually cut though.

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio


None.

Red = Personal best for the given activity, measured by duration or speed.
General Comments


Kevin - Yea your right, these meatheads can't imtimidate us!:evillaugh For some reason I could not view that video, I'll try to get the right codec for it, apparently I am missing it. Dam windows 98 lol. My main computer is down so I'm using one of my "spares", and all of my spares suck, way to slow for xp lol. And yea, I hope the strength loss was more a result of lack of sleep, but yea it is prolly cause cals have been low.

Alke - Yea I have a friend like that. He drinks coffee before he goes to bed ROFL. That is just crazy! Yea it is tough to maintain, heh 225lbs for reps is a dream, I just gotta make it a reality. Once I can do 225lbs for reps I am going to the gym at my university just to show off LOL. Lot's of girls there too hehe. Plus if I can bench 225lbs for reps I would think my chest would be alot bigger. I tend to get bigger when I get stronger.

Took a 6 hour nap today wow. I did not sleep last night so maybe this is why. Measured my waist, down to 34.75 - 34.5 inches. The last time I measured it was several weeks ago and it was 35 inches. Not bad considering diet was crap for like 3 weeks straight. When I started 3 months ago waist was 38 inches, so it's a noticable difference. I'd like to get it to 32 or so, maybe less, I have a small frame. It seems all the fat I have is around the lower back, lower abdomen. Once I get really low I'll consider using that lipoderm-ultra I have or maybe yohimbine with am cardio, but I think I can bring it down further without that stuff, probably really low.

Diet has been amazing and will continue to be. I've been eating like a "bodybuilder" lol. Lots of vegetables, lots of protein, and some healthy fats. My protein should be here soon. I bought some powdered milk so that makes it easy to get my protein up. It's 90 calories a serving and I just throw some whey in there and bam, a huge 64 oz protein shake, I use ALOT of water heh.


Chest is REALLY sore, wow those 2 sets of flys made a difference, I love it. Calves are still screaming from leg day also. Traps are sore also, and lots of other areas too crazy.

Tommorow is back day, gonna push sooooo hard! I also have tons of yardwork to do.

[Dedicated]

Pull Day, Emphasis Lats

Weights



Dumbell Rows: Left Arm - 70lbs X 8, 6, Right Arm - 70bs X 9, X 7



Pullups: BW X 5, 3.5



Uni-Lateral Dumbell Pullovers: 35lbs X 8, 6



Incline Dumbell Curls: Left Arm - 35lbs X 7, 5, Right Arm - 35lbs X 7, 6



One-Armed Lateral Raises: Left Arm - 30lbs X 8, 6 Right Arm - 30lbs X 9, 6




Red = Personal Best for the given exercise at that weight.

Cardio

GPP: 30-40 minutes or so

Light yardwork.



Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments


Legs tommorow. Diet has been excellent and will continue to be!:)

[KevinStarke]

Solid looking workout man nice PR on the dumbell rows

[Coke]

The pull session looks good man, and it is also great to see you have trimmed off the waist a little - ;)

[Dedicated]

Kevin - Thanks man! Yea form was ALOT better that time too. I really focused on making the movement work my back hard. I am really sore today, so it must have worked hehe.

CoCoa - Thanks! It motivates me to keep my diet strict:)


Workout coming later this afternoon. I'm gonna do legs then I have lots of yardwork to do.

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 160lbs X 5,3, 3
Keeping it at 160lbs for next time. I can't believe this is a pr. PR at 155lbs is 8 reps, so I was hoping to get more.



Barbell Lunges: 125lbs X 12, 130lbs X 8, 8
Better. Felt some discomfort in my right shoulder after I finished these. This seems to happen everytime.



Lying Leg Curls: 60lbs X 8, 4
Felt extremely heavy. Keeping it at 60lbs for next time.



One-Legged Calf Raises: Left Leg - BW+35lbs X 7, 6 Right Leg - BW+35lbs X 7, 6
No pr but more reps on the second set. Felt stronger than usual. PR is 35 X 7 so I maintained.



Weighted Situps: BW+130lbs X 6, 5
This feels so much heavier than 120lbs, HUGE difference lol. Hard to get into position, but doable.



Twisting Crunches: BW+120lbs X 10, 8
This felt so much lighter than 130lbs hehe.



Vertical Leg Raises: Dropsets
Just a few dropsets.



One-Legged Calf Raises: Dropsets
Just a few dropsets.


Cardio

GPP: 40-45 minutes

Light Yardwork. This felt like it took 4 hours.



General Comments


None.

[KevinStarke]

Solid workout man, nice PR's

[Dedicated]

Solid workout man, nice PR's
Thanks man.


Diet has been ridiculously awesome lately. I started taking sesathin also, it has no sides or anything that I know of. I have a 30 day supply. I'm highly optimistic about it working. Also my protein is alot higher and calories have and will be on target, so I expect to see some very good changes soon.


I shaved my chest/stomach area. Kevin you kind of gave me the idea with the shaving of your head lol. I can see the topmost abs even at my high bf% lol, I'm prolly like 15-18%. I also desperately need to get some sun but I'm gonna wait till I am lower bf.

[KevinStarke]

I'm extremely pale myself, i like shaving my head keeps me cool in the summer but i have no desire to shave my chest or stomach, i could just see that getting irritating.

[Dedicated]

I'm extremely pale myself, i like shaving my head keeps me cool in the summer but i have no desire to shave my chest or stomach, i could just see that getting irritating.
Oh it does, extremely irritating! I use hair clippers without any attachment, if I used a razor it would grow back and itch like crazy. I'm extremely hairy, like a sasquatch lol, so once I do get to a lower bf % I plan to start getting waxed. I believe that is once every 30 days or so, for me since I am so hairy it might be more often, maybe once every 25 days, not sure. I have a friend who does it and I can get it done for free whenever I want so it works out well luckily. Just gotta get the bf down and I'll be set hehe.

[Coke]

Doing some complete work for those legs bro, nice ab work too.

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 70lbs X 8, 5, 65lbs X 6
I think it was 6 on the last set, not sure.



High Incline Barbell Bench Press: 135lbs X 8, 5, 5
The last set was either 5 or 4 reps, I did not write it down. I used a closer grip, thumblength from smooth, this is my old bench press grip, and wow did I notice a HUGE difference. My triceps are screaming in pain right now from these. I normally do flys here, but I swapped them to emphasis bench press day.



Standing Dumbell Military Press: 50lbs X 4, 45lbs X 4.5




One-Armed Strict Dumbell Front Raises: Left Arm - 30lbs X 8, 6 Right Arm - 30lbs X 10, 7




Lying Barbell Tricep Extension: 100lbs X 8, 6
Cut back here to 2 sets since I did 3 sets of high incline to keep the volume the same.



Red = Personal Best for the given exercise at that weight.

Cardio




Red = Personal best for the given activity, measured by duration or speed.
General Comments


CoCoa - Thanks man. My glutes are really sore today.

Decent workout, triceps are in so much pain right now it's ridiculous lol. It must be from the closer grip I used on the high incline barbell bench. Diet has been perfect. Fats are kind of low, but it's hard to raise them because then I have to cut back carbs alot.

[KevinStarke]

Lookin good man nice high inclines.

[Dedicated]

Lookin good man nice high inclines.
Thanks man. They used to be alot stronger about a year ago. But then I stopped working out and I haven't been using that grip so it seems my triceps have gotten weaker. I expect to see huge gains in this exercise on a weekly basis! I'm really looking forward to doing them again.

[KevinStarke]

Nice man looking forward to seein the progress

[Alke]

nice work dedicated, those high inclines will TRAMATIZE the triceps heh


I could never do DB inclines on a triceps day...nothing there to push witt the DB's would just sit there and not move lol

[drew]

Excellent work last few sessions man.

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio


None.

Red = Personal best for the given activity, measured by duration or speed.
General Comments


Kevin - Me too!:)

Alke - LOL yea. This morning when I woke up my shoulder was hurting. My left shoulder, it's prolly from the high inclines. It isn't a really big pain but something that is off for sure. I don't think it will affect my workouts. It's just a little sore.

Drew - Thanks man.

Rest day today. Shoulder is hurting a little, feels a little sore, the left one. This is not the shoulder that was injured before. I suspect it's from the high inclines. Anyways tommorow is back day.

Diet has been really really good. Right on target with the calories every day, plenty of protein as well, lots of veggies, etc.

The only thing that has been bad is sleep. I have an incredibly hard time falling asleep at night, I just have too much crap on my mind it seems.

[Dedicated]

I am STARVING. Calories for today were high too, like right below maintenance and not where they were supposed to be. I don't know why I am so hungry. Also I might have to switch to a 3 on/4 off type routine near the end of August. I don't know if I am gonna have the time to workout like I do now. I would have to start working out first thing in the morning...hmm. I guess I will wait and see.

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 185lbs X 6, 4



Chinups: BW X 7, 4



Hammer Curls: Left Arm - 45lbs X 8, 6 Right Arm - 45lbs X 8, 6



Seated Rear Lateral Raises: 25lbs X 7, 6



Dumbell Shrugs: 85lbs X 12, 7, 7



Red = Personal Best for the given exercise at that weight.

Cardio

None.



Red = Personal best for the given activity, measured by duration or speed.

General Comments

I slept less than 4 hours last night. I am not feeling so well today.

[KevinStarke]

Solid workout man, didnt get much sleep last night either was up watching tv all night.

[Coke]

The pull training is looking fine Dedi, got all of the bases covered.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 175lbs X 6, 6, 3



Partial ROM Leg Extensions: 182.5lbs X 8, 8



Stiff Leg Deadlifts: 155lbs X 9, 7, 5



One-Legged Calf Raises: Left Leg - BW+35 X 6, 6, Right Leg - BW+35lbs X 6, 6



Ab Machine(Ab Resister): BW X 35, 22



Ab Wheel: BW X 17, 11



Red = Personal Best for the given exercise at that weight.

Cardio


There is no cardio on Leg Day.

General Comments



Kevin - Thanks man.

CoCoa - Thanks.

I almost didn't workout today. I was considering taking a week off, but instead I worked out. Diet was horrible yesterday and decent the day before, I am back on track today.

[KevinStarke]

Solid leg day, nice squatting man.

[drew]

Squats look really good. Your SLDLs related to your squats look like you could be squatting a lot more.

[Dedicated]

Kevin - Thanks, I'm surprised at how well they went.

drew - I know isn't that weird? And my SLDL form is really good I think, I do them really slow and get a really good stretch in the hamstrings. I wonder why this is hmm. It's quite possible my squat form is really bad and I don't even know it.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 185lbs X 3, 4, 3
Grips used were middle on ring, thumblength from smooth, and pinky on ring.



Dumbell Bench Press: 70lbs X 9, 65lbs X 7
Finally a pr.



Dumbell Flys: 50lbs X 10, 6
Small pr.



Standing Arnold Press: 50lbs X 3.5, 45lbs X 4.5
I did military press here instead of arnold press! I just realized this! I will not change the name of the exercise though because I don't want to confuse myself. I copy/paste my old workouts to keep track of my lifts and I don't want to get all mixed up:) I lost strength. I'm considering swapping these(the military press not arnolds) with barbell for a while. I really felt the barbell work my front delts harder. My form might be off with these. So I will either, lower the weight, or switch to barbell. I am not sure which I will do.



Bench Dips: BW X 18, 14
Did these fairly slow, no pr though.



One-Armed Overhead Tricep Extension: Left Arm - 25lbs X 10, 8, Right Arm - 25lbs X 10, 8
Did these slow but I didn't push myself as hard as I could have. I think I can get a pr here next time.



*Decline Dumbell Bench Press: 45lbs X 10, 5, 40lbs X 4
Triceps were fried, failure on some sets.



*Low Incline Dumbell Bench Press: 45lbs X 4, 40lbs X 4
Triceps were fried here again, failure on some sets.



*Dumbell Wrist Curls: 30lbs X 10, 8
Felt good, been a long time since I have done these.



*Reverse Dumbell Wrist Curls: 12lbs X 10, 20lbs X 7
Wow felt great. I remember I hurt myself once doing these so I was cautious. I saw all kinds of new muscles in my arm I had never seen while doing these lol.



*Dumbell Kickbacks: 20lbs X 10, 10
It felt like my tricep was going to pop out of my skin while doing these.



*Standing Barbell Military Press: 45lbs X 10, 70lbs X 10, 85lbs X 5, 4
These felt really good, I could really feel them working my shoulders.




Red = Personal Best for the given exercise at that weight.

Cardio


None.




Red = Personal best for the given activity, measured by duration, speed, or energy used.
General Comments


Exercises preceeded with * are not part of my routine. I was feeling very energetic after I finished my normal workout so I decided to do more. I took a 4 hour nap and ate a very big lunch with lots of protein, carbs, and fats 2 hours prior to this workout. This is probably why I had so much energy.

Diet has been above/at maintanence for the past 3 days. It is hard to control my appetite without supplements, but I must keep trying. Tommorow is a rest day.

[KevinStarke]

Solid workout man nice dumbell benching.

[Coke]

Surely kicked up the volume this past effort and doing very well with it all, props on your leg day too bro - ;)

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio


None.

Red = Personal best for the given activity, measured by duration or speed.
General Comments


Well after yesterdays workout I took a shower and literally passed out lol. I was exhausted. I woke up this morning feeling amazing too! I'm starting to get sore now and I'm sure it will be worse by later this afternoon. Tommorow is pull day.


Kevin - Thanks man! It was weird doing decline and low incline since it was a new movement.


CoCoa - Yea I kicked up the volume. To be honest the only reason I kicked it up was because I had sooo much energy after the workout. I didn't really drink alot of coffee or anything. I think it had to do with the fact that I took a nap prior to the workout.

You know I almost didn't workout yesterday, but I'm glad I did. I must stay consistent for as long as possible.

I might do some cardio later today, if I do I'll edit this post to include it. I probably won't do anything though.

[Alke]

grats on DB PR bro!!!

[Dedicated]

Pull Day, Emphasis Lats

Weights



Dumbell Rows: Left Arm - 70lbs X 8, 7 Right Arm - 70lbs X 10, X 8
I really prefer barbell rows. Hard to feel these especially with my left arm.



Pullups: BW X 6, 3.5
A little better! 6 was short of failure too, I could have pushed for 7 maybe!



Uni-Lateral Dumbell Pullovers: 35lbs X 6, 30lbs X 8
Ok I guess. I wish I had some machines to replace these.



Incline Dumbell Curls: Left Arm - 40lbs X 5, 35lbs X 4.5, *30lbs X 6, Right Arm - 40lbs X 5, 35lbs X 4.5, *30lbs X 6
Fun. I did an extra set here.



One-Armed Lateral Raises: Left Arm - 30lbs X 8, 6 Right Arm - 30lbs X 8, 6
Not bad.



*Lateral Raises: 20lbs X 8, 6, 25lbs X 4
Felt these in my traps a little, felt good.




Red = Personal Best for the given exercise at that weight.

Cardio





Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments



Alke - Thanks man! It's tough especially when calories aren't that high.

Very very quick workout. I took very little rest in between sets.

[KevinStarke]

Nice dumbell rows man great workout, short and sweet

[Coke]

Good pull work man, see you branch out sometimes with newer movements - that is great...Pump it up!!

[Dedicated]

Kevin - Thanks man! Yea it was really short, I'm starting to feel it now hehe.

CoCoa - Yea I was getting bored of doing the same thing all the time lol. I figured it wouldn't hurt to some extra stuff here and there. Plus my gains are really slowing down, so I figure this can only help. Well, at least I hope it does, I hope it doesn't hurt cause my lifts to god down hehe. I'm gonna keep the core of the routine the same though, that's why I have been marking the extra stuff with *'s so I don't confuse myself. I use this journal to figure out what I need to lift everyday and what I need to lift to break pr's. I write down all my pr's before working out lol.

Compared to when I started this routine and now I have noticed huge changes in the way I look. Starting to see alot more definition. I'm thinking it's the consistency. I don't think I have EVER been this consistent, I haven't missed a single workout. I have worked out consistently with this routine since June 1st and today is the of 24th of July, so not even 2 months wow. I wonder where I will be in 2 months from now if I stay consistent. Hopefully a little stronger and looking a little better. Must stay consistent!

Legs tommorow, with an emphasis on glutes, which is my hardest workout. The ATF squats, lunges, and weighted situps really take alot out of me.

[Alke]

yup, stay consistent bro. dam , your gonna tear up ATF's!!!

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 135lbs X 10, 155lbs X 5, 160lbs X 4
About the same.



Barbell Lunges: 125lbs X 10(or 12), 130lbs X 10, 135lbs X 6
A little better. Form wasn't so great with 135lbs. I didn't use the 45lb plates though because I would have had to take off all the other little ones hehe. Maybe next time:)



Lying Leg Curls: 60lbs X 6, 5
Decent.



One-Legged Calf Raises: Left Leg - BW+35lbs X 8, 6 Right Leg - BW+35lbs X 8, 6
Ok.



Weighted Situps: BW+130lbs X 6, 4, *BW+120lbs X 8
Wow so heavy. 130lbs feels so much heavier than 120lbs. My wrist hurt when doing the first set. Hard to get these into position. With 120lbs it's much easier to get into position. I think this is the first time since I started this routine that I have not improved on these, not sure. It's no big deal though.



Twisting Crunches: BW+120lbs X 8, 6
Decent. I think this is the first time since I started this routine that I have not improved on these, not sure. It isn't a big deal to me though.



Vertical Leg Raises: Dropsets
Just a few dropsets.



Cardio


None.


General Comments



Alke - Yea I stayed consistent, got it done!:) I really hope and think it will pay off.

Today's workout was not bad. I only slept 3 hours last night. Diet has been good, protein has been a little low though, could be higher.

Push day tommorow, with an emphasis on incline.

[KevinStarke]

Great barbell lungs man, nice workout.

[Coke]

Fine leg session bro...props on the ab work as well.

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 60lbs X 10, 70lbs X 7, 5, 65lbs X 7
Ok.



High Incline Barbell Bench Press: 135lbs X 6, 5
Suprisingly difficult.



Standing Dumbell Military Press: 40lbs X 8, 5
Dropped alot of weight here to get the form down better.



One-Armed Strict Dumbell Front Raises: Left Arm - 30lbs X 8, 7 Right Arm - 30lbs X 8, 7
Decent.



Lying Barbell Tricep Extension: 95lbs X 10, 100lbs X 7
Ok.



*Decline Dumbell Bench Press: 20lbs X 10, 25lbs X 10, 30lbs X 6, 5
I did a few light sets. Originally I wanted to do decline flies but it does not seem possible with the bench I have. Kevin had suggested to try and get a squeeze at the top of the movement and I did just that. This is the first time I have felt the area below my nipple feel "pumped up". Everyone says you cannot isolate parts of the chest. While I agree, I do think you can put emphasis on different areas with different movements. I will try and get that squeeze next time on all dumbell benching movements.


Red = Personal Best for the given exercise at that weight.

Cardio


None.



Red = Personal best for the given activity, measured by duration or speed.
General Comments


Kevin - Thanks. I am really feeling the after effects of that workout today. I could barely walk today. My glutes are sore to the touch.

CoCoa - Thanks for the support. I am really sore today.

Diet was at maintanence today. I only slept 2 hours last night, hard to tell, so I had to eat something to get energy to get this workout done. Otherwise my diet would have been on track. Tommorow is a rest day and I am looking forward to it. I think I am going to sleep in tommorow for as long as possible, I have not decided yet.

[KevinStarke]

Great workout man

[drew]

Nice workout bro. You need to get more sleep.

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio


None.

Red = Personal best for the given activity, measured by duration or speed.
General Comments



Kevin - Thank you man. I'm glad I got it done, I was really tired.

Drew - Thanks. Yea I know it, sucks.


My friend said it looked like I was "leaning" out, he had not seen me in a few weeks. It's motivating when other people notice.

[Alke]

you post your rest days? now thats dedication...

I just want to survive my rest days...I thought I left all this newbie soreness **** behind me.

[KevinStarke]

If being sore makes you a noob then i get am the crown prince of noob... i cant even bend down to **** right now.

[Alke]

hmmm, your right, being a newbie has nothing to do with being sore, let me re-phrase that...

I thought I left all this I-am-such-a-weak-ass-punk-I-can-barely-walk-from-doing-goodmornings-with-just-the-BarBell soreness **** behind me.

[KevinStarke]

Hey man at least you know you worked hard, theres no place to go but up man.

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 135lbs X 10, 155lbs X 10, 185lbs X 7, 175lbs X 6
I listed the warmups here also.



Chinups: BW X 7, 4



Hammer Curls: Left Arm - 45lbs X 8, 40lbs X 7, Right Arm - 45lbs X 8, 40lbs X 6



Seated Rear Lateral Raises: 25lbs X 6, 20lbs X 8



Dumbell Shrugs: 85lbs X 15, 12, 11
These went really well, good form.



Red = Personal Best for the given exercise at that weight.

Cardio

None.



Red = Personal best for the given activity, measured by duration or speed.

General Comments


Alke - Yup! Also sometimes I do cardio on rest days, but I haven't been doing any lately. And don't worry, you will be lifting what you used to in no time.

Kevin - LOL you must be really sore if you can't even bend down to ****. I think my glutes get sore more than anything. It hurts to sit down the next day after I do lunges and atf squats. I love it heh.


Legs tommorow, with an emphasis on quads.

[drew]

Nice rowing man.

[KevinStarke]

Great barbell rows man, my lower back doesnt hurt as much today but i'm still feelin it hardcore, my right ass cheek however has been sore since I woke up lol. Solid workout overall man

[Alke]

grin. ts all good


nice rowing. and strict...hell, if you can keep 185 from bobbing all over the place thats just, well, nice work.

[Coke]

The strict bb rows are rockin as does the entire effort mang - nice and complete pull work.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 135lbs X 8, 155lbs X 6, 175lbs X 6, 7



Partial ROM Leg Extensions: 182.5lbs X 7, 4



Stiff Leg Deadlifts: 135lbs X 7, 155lbs X 6, 4



One-Legged Calf Raises: Left Leg - BW+35 X 7, 6, Right Leg - BW+35lbs X 7, 6



Ab Machine(Ab Resister): BW X 25, 10



Ab Wheel: BW X 15, 10



Red = Personal Best for the given exercise at that weight.

Cardio


There is no cardio on Leg Day.

General Comments



Thanks guys.

[drew]

Your squats are coming up nicely. GOod work.

[Dedicated]

Thanks man:)

[KevinStarke]

Great work ded, lookin strong.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 185lbs X 4, 5, 170lbs X 6



Dumbell Bench Press: 60lbs X 8, 70lbs X 7, 3



Standing Arnold Press: 45lbs X 8, 50lbs X 4
Did military press here again on accident again.



Bench Dips: BW X 20, 15



One-Armed Overhead Tricep Extension: DID NOT DO
Did tricep extensions instead on accident. I won't list it so I don't get confused.



Red = Personal Best for the given exercise at that weight.

Cardio


None.



Red = Personal best for the given activity, measured by duration, speed, or energy used.
General Comments



I'm dropping flys from the routine in order to bring the volume back down to it's original level. I think 6 sets for chest every 4 days is enough. I hope I am doing enough for chest, I really really think I am. I got a much better pump and I feel so much stronger after my workout today and it is because I did not do flys.

Another reason for bringing the volume down back to what it was originally, besides the fact that I think it will work better, is that in a few weeks my schedule is gonna be pretty insane. I am going to have basically very little free time. So I am gonna have to start working out in the mornings.


Kevin - Thanks, I feel very strong right now. Huge pump from this workout, I think it's because I dropped the flys.

[drew]

You got me doing standing arnolds again. And I love you for it.

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio


HIIT on Elliptical: 6 minutes

2 minutes Tension 1
10 seconds MAX EFFORT Tension 8
30 seconds Tension 8
10 seconds MAX EFFORT Tension 8
30 seconds Tension 8
10 seconds MAX EFFORT Tension 8
30 seconds Tension 8
10 seconds MAX EFFORT Tension 8
1 minute 50 seconds Tension 1

Really short HIIT session but better than nothing.

Red = Personal best for the given activity, measured by duration or speed.
General Comments



drew - Those are really great. I love them also.

Tommorow is Pull Day, with an emphasis on the lats.

[KevinStarke]

Good benching man.

[Dedicated]

Pull Day, Emphasis Lats

Weights



Dumbell Rows: Left Arm - 70lbs X 8, 6 Right Arm - 70lbs X 8, 6



Pullups: BW X 5, 4



Uni-Lateral Dumbell Pullovers: 35lbs X 7, 30lbs X 9



Incline Dumbell Curls: Left Arm - 40lbs X 5, 35lbs X 5, Right Arm - 40lbs X 6, 35lbs X 5




One-Armed Lateral Raises: Left Arm - 30lbs X 7, 6 Right Arm - 30lbs X 7, 6



Red = Personal Best for the given exercise at that weight.

Cardio

HIIT on Elliptical: 6 minutes

3 minutes Tension 1
10 seconds MAX EFFORT Tension 8
30 seconds Tension 8
10 seconds MAX EFFORT Tension 8
30 seconds Tension 8
10 seconds MAX EFFORT Tension 8
30 seconds Tension 8
10 seconds MAX EFFORT Tension 8
50 seconds Tension 1

This session took place in the late afternoon. The weightlifting took place in the morning.



Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments



Thanks man! I think my gains are slowing because of all the chain smoking I have been doing and the lack of sleep. In a few days I will be able to relax because I will be on VACATION so I am gonna try to quit smoking then and try to get some more sleep. I love smoking but it interferes with my workouts and my personal life. I will also start posting more in everyones journals too since I will have more free time. Legs tommorow.

[John0101]

Hey man, you got a lot stronger since the last time I dropped by. Congrats!

I smoke too, but I don't think it really hinders strength workouts that much. Its just kills cardio/HIIT.

[KevinStarke]

Great workout man nice dumbell work

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 135lbs X 10, 160lbs X 7, 3
Finally a pr. During the last set I felt my form was really off during the last rep so I stopped.



Barbell Lunges: 135lbs X 6, 6, 6
I used the 45lb plates this time. Form was shaky, probably could have gotten a pr. Going to keep at 135lbs until form is down perfect. Right knee hurt during the warmups I did without the bar.



Lying Leg Curls: 60lbs X 9, 6
Felt really strong here. Another pr.



One-Legged Calf Raises: Left Leg - BW+40lbs X 6, 5 Right Leg - BW+40lbs X 6, 5
Alot better.



Weighted Situps: BW+130lbs X 7, 4
Right wrist hurts near the top of the movement and it is hindering my progress. If it wasn't for this I could get more reps I think. It's hard to control this much weight. Going to keep at 130lbs until I can get several more reps. The next step up is 140lbs, and I want to have 130lbs under control before trying that.



Twisting Crunches: BW+130lbs X 6, 6
Much easier to control 130lbs doing crunches. Will keep it here until I get more reps. I can see myself using 140lbs here before I use 140lbs for weighted situps simply because the weight is easier to control here.



Vertical Leg Raises: Dropsets
Just a few dropsets, 3 to be exact.



Cardio


None.


General Comments



John - Yea I got stronger, but lately I had been in a slump. This workout though seems to have gotten me out of that slump:) I think I fell into the slump because recently I had increased the volume, and I think that was a bad idea.

Kevin - Thanks man. I am hoping for and expecting a very good push workout tommorow!


I am obsessed with lifting weights. It was about 10:00pm and I had to be up at 6:00am. I could have easily skipped this workout and gone to bed but I could NOT lol. It's like I HAD to workout. I have always been a really obsessive person when it comes to everything. But I go from one obsession to another. Let's see if I can keep this one forever.

I am glad I brought the volume back down, this workout went great because of it I think. I'm gonna bring the volume back to it's original level on all workout days. In particular, I am dropping one set from incline barbell bench and 1 set from regular db bench. This means that my routine is exactly the same as it was when it was created, with the exception of flys since I dropped those and replaced them with incline barbell bench. The low volume seems to work better for me.

[MM]

Nice workout Dedicated. Good to see some red.

[Dedicated]

Nice workout Dedicated. Good to see some red.
Thanks man! It's great to see some red!! I was in a slump for a good while and it feels good to see that I finally made some progress. I just checked out your journal and man you are ripped! It makes me think that if I can lift what you lift and lower my bf I will look like that too, very motivating!

[MM]

What's your BF% at now? You've obviously been lifting a while; what kind of progress have you made? I eat very clean, which is great for building lean muscle but not so much for bulking. I'm sure you'll get to where you want to be if you keep working at it!

[debussy]

Hey dedicated, what's up bro... I've been following your journal for a while (ever since I joined WBB 1.5yrs ago). I've been meaning to ask you... but how come you haven't really made any progress since 2003? Did you get into a car accident? Sorry, I didn't know how to ask without coming off as a dick....

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 70lbs X 11, 75lbs X 6, 70lbs X 7


Dumbell Flys: 50lbs X 8, 6


Standing Dumbell Military Press: 50lbs X 4, 45lbs X 6


One-Armed Strict Dumbell Front Raises: Left Arm - 30lbs X 8, 6 Right Arm - 30lbs X 8, 6


Lying Barbell Tricep Extension: 95lbs X 10, 105lbs X 8, 6



Red = Personal Best for the given exercise at that weight.

Cardio


None.



Red = Personal best for the given activity, measured by duration or speed.
General Comments


Thanks MM:) As far as progress, I've only been back for 4 months. I was injured and had to take a long time off. I'm still not back to where I was with my bench, but some of my other lifts have surpassed my old ones. And in regards to fatloss, I've lost 4 inches off my waist since I've been back. I think 2-3 more months of dieting and I will be where I want to be. Of course it might take longer. I just hope that before xmas I am done with my cut, but I expect to be done sooner. Although they do say once you get low in bf it becomes alot harder. I want to get really low, like 8%.

[Coke]

All them goals you are after can be achieved with hard work and time on your side...great push day Ded.

[Dedicated]

All them goals you are after can be achieved with hard work and time on your side...great push day Ded.
Thanks man!:)

[KevinStarke]

Great incline benching man, love the red.

[debussy]

thanks for the explanatino dedicated... i was just kinda curious thats all.

[Canadian Crippler]

Your squat is up 60lbs from the first page and you say you had a major injury inbetween. debussy, I don't see how that isn't progress. That's ace progress from my standpoint.

[MM]

Nice workout Dedicated.

It's always tough to come back from an injury, but it sounds to me like you're making good progress, espeically as you're dropping weight and still putting up some good numbers. Keep at it and I'm sure you'll be pleased.

[drew]

Great work bro!

[Dedicated]

Woah look at all the replies!


Kevin - Man so do I! I didn't think I would do too well today. I've been studying nonstop everyday for the past 3 days for finals. I slept 4 hours last night because I was up till 2am studying and I thought it would hurt my workout but luckily it didn't. Gonna go to bed really early tonight for finals tommorow. I can't wait till they are over with lol.

debussy - Np. What happened was my shoulder made a loud cracking noise while I was sleeping and I woke up screaming. I could barely move it for like 4 weeks. Then I tried working out after the pain faded, this took a few months, and I couldn't. I was in a boxing match with a friend about 8 years ago and I hurt my shoulder, so I guess it was like a reoccuring injury type thing. This all happened like over a year ago. So far it's doing ok, but everytime I go to bed I'm really careful about sleeping a certain way. Sometimes when I do lunges it aggravates my shoulder simply because of the way I have to position my arm. I wonder if it was a rotator cuff, not really sure.

MM - Yea. I am really pleased with the weight I have dropped. I've gotten lots of compliments from friends and I have noticed hot chicks looking at me from time to time, or then again it could be because I look at them lol. I can't wait till I have a six pack:)

Canadian Crippler - Thanks:) Yea my squat is still weak though compared to the rest of my lifts. It's better than it was pre-injury now so I hope it keeps improving.

drew - Thanks! This is the first time I've gotten the 75's up. During the last set I tried to use the 75's again and I couldn't push them up, just too heavy. Hopefully next time I can get one or two sets with 75's again. 80's will be really really nice, can't wait:)

Tommorow is a rest day. I also have finals tommorow and it sucks. One is for a physics course and the other is for a CS course. I didn't enjoy either course to be honest. I'm taking only math courses next semester so it will be more enjoyable, it will also be ALOT more work, but it seems easier to study for stuff you find interesting. I am really looking forward to it. I am exhausted from studying so much so the extra sleep will be good for me I hope. I feel like my head is gonna explode lol.

[debussy]

Hey dedicated, what math courses you taking next semester? I'm a CS/Math major... looks like we got similar interests.

[Dedicated]

Hey dedicated, what math courses you taking next semester? I'm a CS/Math major... looks like we got similar interests.
Oh cool. I am taking

Advanced Calculus
Linear Algebra
Abstract Algebra
Statistical Theory
Partial Differential Equations

That's it. I'm considering taking a course on Graph Theory but I think I will wait. I think 5 is more than enough.

I originally was a CS/Math major also! My plan was to get at least a Masters Degree in CS and then get a job working somewhere as a programmer or something related to CS. I was getting the math degree because I did really well in my math classes and I had alot of fun tutoring other students at my school. But then I dropped the CS major because I realized what I really want to do is teach mathematics. I figured if I am gonna be a teacher I will probably forget all the CS stuff I learn, so I decided to just focus on math.

I am hoping to get at least a Masters Degree in mathematics, but my plan to be honest is to apply to a PHD program when I am done. I will wait and see how these next two semesters treat me.

[Dedicated]

Rest Day

Weights

Today is a rest day for weights.

Cardio

Light Cardio on Elliptical: 10 minutes

10 minutes Tension 1


Red = Personal best for the given activity, measured by duration or speed.
General Comments

None.

[Coke]

I think that it is great that you (and Debussy) have it going on so well with your studies. I thought damn, hold up when I saw the classes you were taking...major props for tutoring other students, U rock Ded - :thumbup: ...one day you really ought to go cold turkey, lol - keep up the good work in here.

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 135lbs X 10, 155lbs X 8, 185lbs X 7, 5
I listed the warmups here also.



Chinups: BW X 6, 4



Hammer Curls: Left Arm - 50lbs X 5, 4 Right Arm - 50lbs X 6, 5
Made the jump to 50lbs. I'm gonna do my best to keep it here and try to get more reps. Form might have suffered, but I did these as slow as possible, so it couldn't have been that bad. These took everything I had.



Seated Rear Lateral Raises: 25lbs X 8, 6
Little better here. I did two reps at 25lbs this time also. No more reps at 20lbs, gonna keep it at 25lbs next time also.



Dumbell Shrugs: 65lbs X 10, 90lbs X 12, 10, 7
I listed the warmup set I did here. Very good form here and very strong. The callouses on my hands are holding me back. The bar has these little bumps on it and it digs into my callouses, hurts bad. Gloves are an option, but everyone says they are bad. Those callouses hurt though so I gotta figure something out, because the strength was definitely there today and I could definitely do more here.



Red = Personal Best for the given exercise at that weight.

Cardio

None.



Red = Personal best for the given activity, measured by duration or speed.

General Comments
.
CoCoa - Thanks man. Yea tutoring is fun, I love it. I plan to do it again next summer. Either one-on-one or in a group setting. And yea I just need to go cold turkey. I was supposed to quit today and I've been smoking. I'm gonna try again tommorow. I will keep myself busy all day and see if that helps.

Almost didn't workout today. I am so glad I did though because I still have not missed a single workout!

On a side note these past few days I have noticed many different girls staring at me while I am driving. I wondered if there was something wrong with my car or something but I cannot think of anything. Now I recently got a haircut that one of my friends commented on saying I look very "sharp", so maybe this has something to do with it. I have also noticed girls in school looking at me recently. I look significantly different than I did 4 months ago. It will be interesting when the next semester starts and I see friends I haven't seen in several months. I am sure I will get a reaction from them.

[fixationdarknes]

Nice job with the jumps in weight. And as for shrugs, try using a BB. Your package may take a ride every once in a while though. ;)

[Coke]

Nice job with the jumps in weight. And as for shrugs, try using a BB. Your package may take a ride every once in a while though. ;)

That is so true, that is why I wear certain sweat pants on shrugs days to restrict things if you know what I mean.
Damn if Ded ain't starting to knock'em dead - :thumbup: ...but this is just the start, wait till you quit the smokes.

[MM]

Nice workout Ded; BB rows looking pretty darn strong.

[drew]

Great work D. Keep it up. And don't worry about girls staring. This has proven, in my experience, to be a good thing :hump:

[fixationdarknes]

On a side note these past few days I have noticed many different girls staring at me while I am driving. I wondered if there was something wrong with my car or something but I cannot think of anything.


lol...you're a funny dood.


That is so true, that is why I wear certain sweat pants on shrugs days to restrict things if you know what I mean.
Damn if Ded ain't starting to knock'em dead - :thumbup: ...but this is just the start, wait till you quit the smokes.

Haha, are these sweat pants uncomfortable though? They've gotta be.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 135lbs X 8, 155lbs X 8, 180lbs X 6, 185lbs X 5



Partial ROM Leg Extensions: 182.5lbs X 10, 6



Stiff Leg Deadlifts: 135lbs X 10, 160lbs X 6, 4



One-Legged Calf Raises: Left Leg - BW+40lbs X 6, 5, Right Leg - BW+40lbs X 6, 5



Ab Machine(Ab Resister): BW X 20, 20



Ab Wheel: BW X 20, 12



Red = Personal Best for the given exercise at that weight.

Cardio


There is no cardio on Leg Day.

General Comments



fixationdarkness - Yea I tried once and I had that problem hehe. Another thing is I have no way of picking up the bar, other than deadlifting it up.

CoCoa - Heh, man I wish. And yea the smokes, ugh, I gotta quit.

MM - Thanks man. They have been doing really well lately. I do them really slow and it seems to be working.

drew - Heh, I'll take your word for it:). I asked my friend what he thought about the whole situation and he said the same thing.

Almost didn't workout today but like always I am glad I did. After the first set of squats I noticed I was hungry and wondered if it would affect my workout. Anyways the workout went fairly well, made alot of improvements. Squats went really well!

In other news, it is GREAT to be on vacation. I've been reading math books and playing guitar and just relaxing. My friend wants me to go to the beach with him this weekend but I'm just too self-conscious about my appearance to go lol.

Push day tommorow, let's see if I can set a pr, it's been a few weeks since my bench has gone up.

Just my grades for the semester and I got A's again!!!!!! I am sooooo happy right now. I really thought I would get a B in one of the courses since I never went to class and learned almost everything for the course over a period of 5 days, but I pulled it off! Now getting a B isn't the end of the world but I have a 4.0 so it's nice to maintain it. I really cannot believe I got an A, I'm just so shocked lol. I spent 5 days basically studying nonstop, getting little to no sleep, and it sucked lol. I guess I learned my lesson, which is NEVER miss class unless I absolutely have to.

[KevinStarke]

Go to the beach man its awesome, whats there to be self concious about? I'm ridiculously pale, short, stocky, and hairy and I go to the beach all the time. Great workout too man.

[MM]

Good looking workout Dedicated. Great to see some red on the squats.

lmao at Kev. Way to be.

[Coke]

I'm not shocked at all you got the A, especially after seeing you reading math books while on vacation. Props on being an excellent student!! ...session is very nice, mainly those squats - on the move to 2pps mang.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 185lbs X 4, 3, 190lbs X 2, 195lbs X 2, 200lbs X 1
After the first 2 sets at 185lbs I was really disappointed. So for the third set I had two options. I could either try 185lbs again and probably get 3 reps, or move the weight up and try to get 1-3 reps and finally get some red. So I moved the weight up. I have been stuck at 185lbs X 5 for about a month. I think it's mostly psychological because I don't have a spotter. I think moving heavier weight even if it's low reps will make me alot stronger and I will bust through this plateau. I am confident that next time I should get 205lbs or maybe 210lbs. Now even though I did more sets here the reps are alot lower, normally I try to do 3 sets for 5-8 reps here, so this did not wear me out too bad at all.



Dumbell Bench Press: 70lbs X 8, 70lbs X 6
My idea for lifting really heavy failed here. For the second set I tried to pull a "kevin" and rep the 80's, but of course not 20 times like he does lol. As soon as I picked them up I realized they were waaay to heavy. I tried 75lbs and couldn't get them into position. 70's went up easily though, so it's ok I guess.



Standing Arnold Press: 55lbs X 4, 60lbs X 2
I was still in the lift as heavy as possible mindset and this time it worked lol.



Bench Dips: BW X 25, 19
Finally a pr. My strength was still really high here. I think because I did lower reps in the previous exercises so I wasn't as "worn out" as I usually am by this point.



One-Armed Overhead Tricep Extension: Left Arm - 30lbs X 8, 6 Right Arm - 30lbs X 8, 6
My confidence was real high when I got to these so I decided to work with the 30's, went well.



Red = Personal Best for the given exercise at that weight.

Cardio

GPP: 30 minutes

Did some light yardwork.

Elliptical Machine: 35 minutes, 30 seconds

35 minutes, 30 seconds Tension 1

I was interrupted after the first 3 minutes. This session took place late at night.


Red = Personal best for the given activity, measured by duration, speed, or energy used.
General Comments



Kevin - LOL. You know man you 100% right.

MM - Thanks man. Yea it is great, about time heh.

CoCoa - Thanks! Yea 2pps, wow, that will be awesome heh.

[John0101]

damn, good job on the bench. Congrats on the PRs.

[GMCtrk]

nice work

[Coke]

Good deal on the bench press, having a good spot does work wonders...fine workout with plenty of red.

[drew]

Great squattin, great benching.

[pruneman]

LOTS of red in here. Good work and congratulations. :thumbup:

[KevinStarke]

Great benching man congrats on the PR's!

[Dedicated]

Pull Day, Emphasis Lats

Weights



Dumbell Rows: Left Arm - 80lbs X 4, 3 Right Arm - 80lbs X 5, 4
Form wasn't too bad here actually. I added alot of weight here and went alot heavier than I usually do.



Pullups: BW X 6, 3



Uni-Lateral Dumbell Pullovers: 35lbs X 6, 4
After the second set I felt a scary feeling along both of my lats, like they had been pulled or stretched. I need to warmup before doing these with a light set. I usually do warmup, but tonight I decided against it, bad idea!



Incline Dumbell Curls: Left Arm - 40lbs X 5, 3, Right Arm - 40lbs X 5, 3



One-Armed Lateral Raises: Left Arm - 35lbs X 3, 3 Right Arm - 35lbs X 3, 3
Well it's red, but it's only 3 reps lol. I'm gonna try and do at least 1 set at 35lbs from now on, or both sets, depending on how I feel.



Red = Personal Best for the given exercise at that weight.

Cardio





Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments



John - Thanks! I'm gonna try to set more prs next time. I need to bust out of this 185lbs X 5 plateau and I think moving heavier weight around will help.

GMCtrck - Thanks and welcome to my journal.

CoCoa - Yea a good spot is nice.

drew - Thanks man.

pruneman - Heh thanks. Last time I was getting lots of red I was injured, I really hope that doesn't happen this time lol.

Kevin - Thanks!

Today's workout went well considering my diet and sleep schedule have been horrible. Should be back on track tommorow. I'm just glad I worked out and didn't skip it, I want to stay consistent.

Legs tommorow, with an emphasis on glutes, my hardest workout day.

[Coke]

Good deal on making the jump up in weight with the db rows, moving up is sweet!!

[Dedicated]

Good deal on making the jump up in weight with the db rows, moving up is sweet!!

Thanks, it certainly does feel good! 80's are what I was rowing right before I was injured, so it feels great to be back there!

Diet is back on track today. I had some friends come down and visit so these past few days were just alot of fun and well my diet went to crap lol.

Legs today, gonna push hard! My back still feels a little funky from those pullovers, my lats feel a little sore and stiff, so I will be sure to warmup well today.

[pruneman]

so does your diet being "wierd" mean you got some extra cals for leg day tomorrow? ;)

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 135lbs X 8, 160lbs X 5, 165lbs X 1
Second set was 2 reps short of my personal best. Probably could have gotten more than 1 rep at 165lbs but there was just too much going on around me and I couldn't concentrate on my workout.



Barbell Lunges: 135lbs X 6, 6, 6
Same as last time, 6 is still my best.



Lying Leg Curls: 45lbs X 10, 60lbs X 6



One-Legged Calf Raises: Left Leg - BW+40lbs X 8, 5 Right Leg - BW+40lbs X 8, 5
Rushed through these, not good, but at least I did them.



Weighted Situps: BW+130lbs X 5, 5



Twisting Crunches: BW+130lbs X 6, 6



Vertical Leg Raises: Dropsets


Cardio


None.


General Comments



Pruneman - Yea way too many. For the past 2 days I had been partying with some friends who came to visit so I ate too much and I also drank. They are gone now so I am back on track. I am not a big drinker but the occasion called for it and I had a good time so it was worth it I think.


Workout didn't go as well as I had hoped but I maintained on everything pretty much. There were lots of interruptions while I was working out, I just wanted to get it over with. At least I got it done though and that is what counts because I like to think that consistency will pay off in the long run.

My vacation will be over before I know it, and my new schedule is gonna be fairly hectic. I hope I can stay consistent and continue to lift. I am going to try to workout early in the mornings and I know it isn't gonna be easy. I suppose I could come home from school and then workout but I am going to need to study as soon as I get home. Plus I will be exhausted after being in school for 8 hours. If I can get the workouts done in the morning I can focus on school for the rest of the day. I've already figured out the diet part and plan to bring tuna fish sandwiches or peanut butter and jelly with a protein shake in my backpack lol. If I don't do this I will probably spend all my money on fastfood at school.

A funny story, kind of. I went shopping the other day and bought 80 cans of tuna, 3 cartons of powdered milk, 20 packs of pens, and about 40 packs of notebook paper. The look I got from the cashier was priceless. She says to me "like tuna huh?", I responded, "yea I have cats" lol. I dunno, I guess it was the look she gave me, like I was insane lol.

Push day tommorow, with an emphasis on incline. Hopefully I can push the 75's on the incline press, will be hard. 80's are a possibility, and I will try if I am feeling it, but that probably won't be the case.

[Coke]

80 cans of tuna is unheard of (I actually don't believe it, lol) - "I got cats", I luv it - :D...nice leg day.

[pruneman]

Nice squatting. LOL at the "I have cats."

[MM]

Nice workout man. Put the ****ing 80's up!

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 75lbs X 7, 5, 70lbs X 6


Dumbell Flys: 50lbs X 9, 55lbs X 4


Standing Dumbell Military Press: 55lbs X 2, 50lbs X 5


One-Armed Strict Dumbell Front Raises: Left Arm - 35lbs X 4, 4 Right Arm - 35lbs X 4, 4


Close Grip Decline Barbell Bench Press: 100lbs X 8, 115lbs X 6, 120lbs X 5



Red = Personal Best for the given exercise at that weight.

Cardio


None.



Red = Personal best for the given activity, measured by duration or speed.
General Comments



CoCoa - LOL.

pruneman - Thanks!

MM - Yea I tried today, didn't work lol. Part of the reason is that I have to load lots of little plates to make it 80lbs so it's a bit more awkward to get into position, plus it's heavy hehe. I will definitely try again next time though. Must get the 80's!!


Ok workout I guess. Rest day tommorow.

[Canadian Crippler]

You can put the deadlifts on your hammie/glute emphasis leg day and just squat on the emphasis quad day... or on your traps or lowerback emphasis pull day.

EDIT: I think they would fit perfert on the "emphasis back" pull day.

[Dedicated]

You can put the deadlifts on your hammie/glute emphasis leg day and just squat on the emphasis quad day... or on your traps or lowerback emphasis pull day.

EDIT: I think they would fit perfert on the "emphasis back" pull day.
Yea "emphasis back" pull day sounds great. That's today actually. My only concern is that I don't know how to deadlift properly and that it might be too much volume. It's not a really long workout day but I do know by the time I'm done with shrugs I'm just spent lol. I workout alone so I can't watch others perform deadlifts or have others watch my form which sucks.

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 135lbs X 10, 185lbs X 7, 5


Chinups: BW X 8, 5


Hammer Curls: Left Arm - 50lbs X 5, 5 Right Arm - 50lbs X 6, 5


Seated Rear Lateral Raises: 25lbs X 8, 6


Dumbell Shrugs: 50lbs X 20, 100lbs X 12, 12, 7


Red = Personal Best for the given exercise at that weight.

Cardio

Worked outside for a bit.


Red = Personal best for the given activity, measured by duration or speed.
General Comments

None.

[Coke]

Based on the given exercises I see listed on your workout days, I'd say you are doing damn good bro!! - ;)

[MM]

Nice looking rows Dedicated. Can't wait to see those 80's next week. :D

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 135lbs X 8, 155lbs X 6, 185lbs X 6, 190lbs X 6, 200lbs X 5, 205lbs X 3



Partial ROM Leg Extensions: 182.5lbs X 8, 6



Stiff Leg Deadlifts: 135lbs X 8, 185lbs X 5, 190lbs X 3, 2



One-Legged Calf Raises: Left Leg - BW+50lbs X 6, 5, Right Leg - BW+50lbs X 6, 5



Ab Machine(Ab Resister): BW X 25, 12



Ab Wheel: BW X 10, 7



Red = Personal Best for the given exercise at that weight.

Cardio


There is no cardio on Leg Day.

General Comments


CoCoa - Thanks man!

MM - Neither can I, I will get those 80's watch and see!!!

I was practicing "Give it Away" on the guitar before this workout so I decided to listen to the song while I worked out. It worked apparently, because I made squats my @#@#!!!

Slacked alot on the ab work.

Diet has been horrible. I need to get my diet in check. Push day tommorow, with an emphasis on bench press. I'm gonna OWN the bench press tommorow.

[MM]

Squats and SLDLs looking good Ded. Good luck on the bench tomorrow.

[Coke]

The stiffies, squats and calf raises are all great, especially with so much red to show for them - :thumbup:

[Dedicated]

MM - Thanks. Yea I will need the luck. I am soooo tired today and I think it's because of yesterdays workout. I'm just feeling rundown and sore. My hamstrings and back are sore. I think I am feeling the results of the big jump in weight I made.

CoCoa - Thanks man. Yea I am really pleased with them. I can't believe how sore I am today. Usually I don't get this sore unless I do lots of reps. I guess it's because I moved alot more weight than I usually do.

Gonna workout in a bit. Gotta get it done early today which is good and bad. It's bad because I am really tired and it's good because I will have it over with I guess. Hopefully I will set some sort of pr. Anything over 200lbs will get me some red. Or if I can rep 200lbs more than once that would also be more red. I am so pleased with yesterdays workout, I wonder if I stay consistent where I will be 4-5 months.

My diet has been absolute crap, calories have been way to high. I need to get back on track.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 135lbs X 8, 155lbs X 8, 185lbs X 5, 200lbs X 1, 205lbs X 1


Dumbell Bench Press: 70lbs X 8, 75lbs X 5


Standing Arnold Press: 60lbs X 1, 55lbs X 5


Bench Dips: BW X 27, 14


One-Armed Overhead Tricep Extension: Left Arm - 30lbs X 8, 6 Right Arm - 30lbs X 8, 6


Red = Personal Best for the given exercise at that weight.
Cardio

None.


Red = Personal best for the given activity, measured by duration, speed, or energy used.
General Comments

None.

[pruneman]

Nice session Dedicated. Ever think about adding some weight to the dips?

[Dedicated]

Nice session Dedicated. Ever think about adding some weight to the dips?
I can't unfortunately, sucks lol. I just do them off a bench. I've tried using the bench and chair but i can only hold 1 plate the rest fall. I'd really like a dip station. I was trying to do dips in my squat rack the other day but the safety pins are too spread apart, feels awkwardl.

[drew]

Those squats are awesome man. I'm proud of you.

[Dedicated]

Thanks drew. My last session was a "little" better, I didn't post though.

I have been working out but just haven't been posting. Tommorow is a rest day.

[Dedicated]

Pull Day, Emphasis Lats

Weights


Dumbell Rows: Left Arm - 85lbs X 6, 5 Right Arm - 85lbs X 6, 5


Pullups: BW X 6, 4


Uni-Lateral Dumbell Pullovers: 35lbs X 7, 4


Incline Dumbell Curls: Left Arm - 40lbs X 5, 3, Right Arm - 40lbs X 5, 3


One-Armed Lateral Raises: Left Arm - 35lbs X 4, 30lbs X 7 Right Arm - 35lbs X 4, 30lbs X 7



Red = Personal Best for the given exercise at that weight.

Cardio





Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments


None.

[Coke]

Always good to see the workouts and the red too bro - ;)...nice effort.

[drew]

Looking good man. Keep posting. I always find the bad workouts help me stick it through until they get much better.

[Dedicated]

CoCoa - Thanks:)

drew - Yea I need to get back with it. Haven't been working out for a few days.

I've been really busy and I realize that I cannot workout as much as I do now so I have modified WBB1 slightly. This is what I will be doing.


Sunday: Chest and Back(14 sets)
Bench Press : 2 sets
High Incline Dumbell Bench: 2 sets
Flys: 2 sets
Chinups: 2 sets
Barbell Rows : 2 sets
Deadlifts: 2 sets
Dumbell Shrugs: 2 sets

Tuesday: Legs and Abs(19 sets)
Squats : 2 sets
ATF Squats: 2 sets
Barbell Lunges: 2 sets
SLDL: 3 sets
One-Legged Calf Raises: 4 sets
Weighted Situps: 2 sets
Weighted Twisting Crunches: 2 sets
Ab Wheel: 1 set
Ab Machine: 1 set

Thursday: Shoulders, Triceps and Biceps(14 sets)
Barbell Military Press : 2 sets
Standing Dumbell Military Press : 2 sets
Lateral Raises: 2 sets
Close Grip Decline Bench: 2 sets
Lying Barbell Tricep Extension: 2 sets
Barbell Curls: 2 sets
Hammer Curls: 2 sets



If anyone has any suggestions it would be awesome. I know there are no deadlifts there but I don't want to hurt myself. I'm scared to push myself on deadlifts because I don't know if I am doing them correctly.

Also would I be better off doing 4 sets of SLDL instead of 2 sets of SLDL and 2 sets of leg curls? WBB1 recommends 2 and 2.

I'll start tommorow with Chest and Back.

[drew]

You should really at least do some light deadlifts.
I hate leg curls. I don't see a problem with just doing 3-4 sets of SLDLs or do 2 and 2 sets of Good mornings.

[Dedicated]

You should really at least do some light deadlifts.
I hate leg curls. I don't see a problem with just doing 3-4 sets of SLDLs or do 2 and 2 sets of Good mornings.
Ok cool thanks.

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 135lbs X 12, 185lbs X 5, 4


Chinups: BW X 6, 5


Hammer Curls: Left Arm - 50lbs X 5, 45lbs X 6 Right Arm - 50lbs X 4, 45lbs X 6


Seated Rear Lateral Raises: 25lbs X 7, 7


Dumbell Shrugs: 65lbs X 20, 100lbs X 8, 8, 3


Red = Personal Best for the given exercise at that weight.

Cardio




Red = Personal best for the given activity, measured by duration or speed.
General Comments

I don't smoke ciggaretes anymore. I did not feel very strong today when I started lifting. Legs tommorow.

[ryuage]

what does smoking have to do with feeling strong? :)

[Dedicated]

I'm not sure, I don't think it was anything to do with it really heh. I think my lack of strength was because it was late, I had a long day, and of course because I haven't worked out consistently for about 2-3 weeks. Legs today hopefully. I'm running on 5 hours sleep so hopefully it goes decent.

[Coke]

We ought to throw a big a$$ party and celebrate you droppin habits and all - ;) ...major props bro, new split looks fine if thats the direction you want to go, looks standard.

[Dedicated]

We ought to throw a big a$$ party and celebrate you droppin habits and all - ;) ...major props bro, new split looks fine if thats the direction you want to go, looks standard.
Heh yea. I feel like a completely different person now, it's crazy. Yea I haven't decided yet on the routine for sure. I really like my old routine but it's like 3 on/1 off and the new one is just 3 days a week which gives me more free time.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 135lbs X 15, 185lbs X 10, 205lbs X 5, 210lbs X 3


Stiff Leg Deadlifts: 135lbs X 8, 185lbs X 5, 4


One-Legged Calf Raises: Left Leg - BW+55lbs X 6, 5, Right Leg - BW+55lbs X 6, 5


Ab Machine(Ab Resister): BW X 20, 10


Ab Wheel: BW X 15, 10



Red = Personal Best for the given exercise at that weight.

Cardio


There is no cardio on Leg Day.
General Comments


None.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 135lbs X 10, 155lbs X 8, 185lbs X 3


Dumbell Bench Press: 40lbs X 12, 65lbs X 6


Standing Arnold Press: 40lbs X 6, 6


Bench Dips: BW X 12, 10


One-Armed Overhead Tricep Extension: Left Arm - 30lbs X 6, 6 Right Arm - 30lbs X 6, 5


Red = Personal Best for the given exercise at that weight.
Cardio

None.


Red = Personal best for the given activity, measured by duration, speed, or energy used.
General Comments

Not a very good workout but I'm happy I got it done.

[Coke]

I favor the push-pull-leg routine as well bro...nothing to it but to do it, lol - great leg work with the red and all.

[ryuage]

lots of red on leg day, good job... you still cutting?

[Dedicated]

CoCoa - Yea I like this split better also. And yea leg day was great but my push day sucked. I'm certain it will be better next time though, that was a pretty bad push day LOL:)

Ryuage - I'm gonna eat at maintanence or slightly below maintanence for a few weeks and see how my lifts react and see what body composition changes I experience. I look ALOT better now than I did 4 weeks ago which is weird because I haven't been working out. It feels like my metabolism is higher now because I lost weight while I was eating more and not working out lol. Oh and I lost another inch off my waist in the time I wasn't working out! Really crazy, my abdoment is down to 33 inches now, at the very widest part relaxed. On the bad side, it seems like my pushing strength suffered. Leg day was good but push day was bad, although the bad push day could have been bad because my diet was crap that day prior to the workout, I think I had only 40 grams of carbs that day up until the workout, and that was an afternoon workout, so 8-10 hours on 40 grams of carbs isn't very good prior to a workout. Once my pushing strength improves I'll consider lowering calories a little more.


Pull day tommorow. I'm unbelievably busy with school right now, this is my toughest semester by far. Quitting smoking is great because I can hang out at the school all day and study in the library now since I don't smoke. Before I was always in this anxious rush to get out of school to smoke heh.

[MM]

Good looking squats, Dedicated.

[Dedicated]

Good looking squats, Dedicated.
Thanks MM! I'm kind of surprised they went so well. I could definitely feel the difference in breathing also while doing them. Before when I squatted I would always feel short of breath, but this time, I felt like I had alot more air, really great:)

[Dedicated]

Pull Day, Emphasis Lats

Weights


Dumbell Rows: Left Arm - 65lbs X 8, 85lbs X 5 Right Arm - 65lbs X 8, 85lbs X 5


Pullups: BW X 6, 4


Uni-Lateral Dumbell Pullovers: 25lbs X 10, 35lbs X 8


Incline Dumbell Curls: Left Arm - 35lbs X 6, 40lbs X 3, Right Arm - 35lbs X 6, 40lbs X 3


Lateral Raises: 20lbs X 10, 25lbs X 5



Red = Personal Best for the given exercise at that weight.

Cardio





Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments


Rushed workout. Did regular lateral raises instead of one-armed. Also took 2 days off prior to this workout instead of one. Legs tommorow.

[drew]

Nice work for rushing it man.

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 45lbs X 10, 135lbs X 8, 155lbs X 4


Barbell Lunges: 135lbs X 6, 6


Lying Leg Curls: 25lbs X 10, 60lbs X 6


One-Legged Calf Raises: Left Leg -55lbs X 7, 4 Right Leg - 55lbs X 7, 5


Weighted Situps: BW+110lbs X 10, BW+130lbs X 6


Twisting Crunches: BW+130lbs X 6, 6


Vertical Leg Raises: Dropsets


Red = Personal Best for the given exercise at that weight.

Cardio

None.

Red = Personal best for the given activity, measured by duration, speed, or energy used.

General Comments


Thanks drew. I took a day off when I wasn't supposed to. Gonna make a real effort to make the time to workout. I will just keep the volume low and the workouts short. Push day tommorow.

[Dedicated]

I am so sore today what a great feeling. I will workout later today!