Con Ganas

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 40lbs X 15, 75lbs X 5, 70lbs X 4


Dumbell Flys: 20lbs X 15, 50lbs X 6


Standing Barbell Military Press: 45lbs X 15, 100lbs X 4.5


Barbell Front Raises: 45lbs X 10, 50lbs X 7


Close Grip Decline Barbell Bench Press: 50lbs X 15, 100lbs 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


None.

[John0101]

wow man, you got stronger since the last time I visited. Need some more red in those workouts.

[Dedicated]

Hey thanks!

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 45lbs X 15, 135lbs X 15, 185lbs X 6


Chinups: BW X 7, 4.5


Hammer Curls: Left Arm - 50lbs X 5, 40lbs X 7 Right Arm - 50lbs X 5, 40lbs X 7


Seated Rear Lateral Raises: 8lbs X 10, 20lbs X 10


Dumbell Shrugs: 50lbs X 10, 65lbs X 10, 85lbs X 10


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

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 135lbs X 15, 185lbs X 8, 210lbs X 6


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


One-Legged Calf Raises: Left Leg - BW+55lbs X 7, 6, Right Leg - BW+55lbs X 7, 6


Ab Machine(Ab Resister): BW X 15, 15


Ab Wheel: BW X 10, 10


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


There is no cardio on Leg Day.
General Comments


Very rushed, kept the volume low and took little rest between sets. Push day tommorow and it will also be quick/rushed workout unfortunately.

[Coke]

Great leg day, nice intensity...really taking it to the next level with the pr's.

[ryuage]

great job on the squats dedicated, 2pps is coming real soon :)

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 135lbs X 10, 160lbs X 8, 190lbs X 1


Dumbell Bench Press: 40lbs X 12, 65lbs X 8


Standing Arnold Press: 40lbs X 5, 4


Bench Dips: BW X 15, 10


One-Armed Overhead Tricep Extension: Left Arm - 20lbs X 12, 25lbs X 10 Right Arm - 20lbs X 12, 25lbs X 10


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]

Looking real good man.

[Coke]

Doing fine...keep it up, I promise you one day out of the blue things will bump up again upper body wise - ;)

[Dedicated]

Pull Day, Emphasis Lats

Weights


Dumbell Rows: Left Arm - 40lbs X 10,85lbs X 5, 4 Right Arm - 40lbs X 10, 85lbs X 5, 4


Pullups: BW X 5, 4


Uni-Lateral Dumbell Pullovers: 20lbs X 10, 35lbs X 7, 6


Incline Dumbell Curls: Left Arm - 25lbs X 7, 35lbs X 5, Right Arm - 25lbs X 7, 30lbs X 5


Lateral Raises: 25lbs X 8, 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


Not really great but not terrible either I guess. Didn't do any cardio though, oh well. Leg Day Tommorow.

[Dedicated]

Diet has been horrible and I have not been working out. I am gonna try and see if I can get back into the swing of things.

[drew]

Get off your ass and lift something. Start with lifting your ASS off the couch and stop eating all those ho-hos. I said to eat Hos, not ho-hos. Kids don't listen.

[Dedicated]

Leg Day, Emphasis Glutes

Weights

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


Barbell Lunges: 135lbs X 8, 6


Lying Leg Curls: 25lbs X 15, 60lbs X 5


One-Legged Calf Raises: Left Leg -65lbs X 5, 4 Right Leg - 65lbs X 6, 4


Weighted Situps: BW X 10, BW+70lbs X 8, BW+130lbs X 5


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


drew - I finally got off my ass. I felt like my body was turning to crap.

Push day tommorow.

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 40lbs X 15, 65lbs X 10, 70lbs X 7


Dumbell Flys: 25lbs X 15, 50lbs X 5


Standing Barbell Military Press: 45lbs X 10, 95lbs X 5, 5


Barbell Front Raises: 45lbs X 10, 65lbs X 6


Close Grip Decline Barbell Bench Press: 65lbs X 12, 100lbs X 8, 7


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


Did some work outside for about 30 minutes.


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


I am feeling alot better in general from this workout and yesterdays. Tommorow is a rest day so I will do some cardio.

[Coke]

A little red in each session looks great dude, sweet lunges and bb front raises.

[drew]

Glad to see you're off your ass, now stay that way.

[Dedicated]

drew - Yup, and I'm watching my diet now! Thanks!

CoCoa - Thanks man!

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 45lbs X 20, 135lbs X 10, 185lbs X 5


Chinups: BW X 8, 5


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


Seated Rear Lateral Raises: 12lbs X 10, 20lbs X 8


Dumbell Shrugs: 50lbs X 20, 85lbs X 10, 8


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

Very short workout, did it all in under 30 minutes. Legs tommorow.

[John0101]

damn dude when did you get so strong.

All I see are reds and PRs. Those bb rows are sick btw.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 45lbs X 20, 135lbs X 10, 10 185lbs X 8, 210lbs X 8, 215lbs X 6


Stiff Leg Deadlifts: 45lbs X 10, 135lbs X 10, 185lbs X 4


One-Legged Calf Raises: Left Leg - BW+65lbs X 6, 4, Right Leg - BW+65lbs X 6, 4


Ab Machine(Ab Resister): BW X 20, 11


Ab Wheel: BW X 11, 10


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


There is no cardio on Leg Day.
General Comments


Thanks John.

I took some extra days off before this workout. Squats took alot out of me. Push day tommorow.

[Dedicated]

Did Push Day emphasis bench press yesterday, it was a horrible workout so I can only get stronger I hope.
Did 10 minutes of light cardio today.

Pull Day, emphasis lats tommorow, and hopefully in the AM.

[Coke]

I bet the push day wasn't that bad, lol...put down some good leg work there.

[Dedicated]

Thanks man!!



It's so late now but I guess I gotta work out! Must do it. I ordered some protein also and some fish oil caps, need to get back with it. I'm not getting any younger and I'm not getting any stronger/better looking by sitting on my ass. Will post my workout in a bit after I'm done!

[Dedicated]

Pull Day, Emphasis Lats

Weights


Dumbell Rows: Left Arm - 40lbs X 15, 65lbs X 8, 85lbs X 6 Right Arm - 40lbs X 15, 65lbs X 8, 85lbs X 6


Pullups: BW X 7, 3


Uni-Lateral Dumbell Pullovers: 20lbs X 10, 35lbs X 7


Incline Dumbell Curls: Left Arm - 20lbs X 10, 25lbs X 7 Right Arm - 20lbs X 10, 25lbs X 7


Lateral Raises: 20lbs X 10, 25lbs X 7



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

Cardio


5 minutes Elliptical Machine tension 1



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

General Comments


Decent. Maintained mostly. Legs tommorow.

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 45lbs X 10, 135lbs X 6, 140lbs X 6, 165lbs X 3
Took me a few sets to get into it. Felt weak when I did 135lbs.


Barbell Lunges: 135lbs X 8, 140lbs X 6
Held back on the first set.


Lying Leg Curls: 45lbs X 12, 60lbs X 6
Couldn't get a pr here.


One-Legged Calf Raises: Left Leg - 65lbs X 5, 5 Right Leg - 65lbs X 6, 6
Tried, but couldn't do better. 6 reps is my personal best.


Weighted Situps: BW X 15, BW+130lbs X 6, 5
These took alot out of me.


Twisting Crunches: BW+130lbs X 6, 6
Again these took alot out of me.


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


Good workout. I took a day off before this workout. Tommorow I will do push day or take a day off and push on the next day. If I don't do push day tommorow I will do some work outside. Diet has been good and will continue to be good. I'm eating right and getting plenty of protein from good foods. My protein powder should be here soon and that will help.

[Dedicated]

Did some work outside today. I guess I'll do push day tommorow unless somehow I get tons of energy and decide to do it today. Really sore and tired all over.

[Coke]

Great atf squats and lunges...past couple of sessions were pretty good overall dude.

[drew]

Looking good man. Get super tight on those squats, you'll feel it.

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 40lbs X 15, 65lbs X 8, 5


Dumbell Flys: 20lbs X 15, 40lbs X 8


Standing Barbell Military Press: 45lbs X 12, 100lbs X 5, 95lbs X 5


Barbell Front Raises: 45lbs X 10, 65lbs X 5


Close Grip Decline Barbell Bench Press: 65lbs X 10, 95lbs X 10, 115lbs X 6


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


Will do a little work outside probably.


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


Drew - Thanks man.
CoCoa - Yea not bad I guess, thanks:)

Rest day tommorow.

[Coke]

Outside is getting a little too cool for me even to wash my car, lol - go for it though bro...nice workout.

[Dedicated]

CoCoa - Yea it's finally gonna get cold here in a few days, can't wait!

6 minutes cardio today lol. Better than nothing. Pull Day tommorow.

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 45lbs X 20, 95lbs X 15, 135lbs X 10, 185lbs X 4, 155lbs X 10


Chinups: BW X 5, 4


Hammer Curls: Left Arm - 40lbs X 8, 5 Right Arm - 40lbs X 8, 6


Seated Rear Lateral Raises: 20lbs X 8,8


Dumbell Shrugs: 65lbs X 20, 85lbs X 10, 100lbs X 5, 4, 85lbs X 6


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

Cardio


6.5 minutes elliptical machine

5 minutes at tension 1
1.5 minutes tension 8

Was interrupted so stopped.


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

Good workout. A girl called me today that I had met a few weeks ago and this gave me alot of motivation to workout, considering this is the first girl to call me since my girlfriend left me. Last time I talked to this girl who called today she said I was really "sexy" hehe. She is really really hot but I have heard from a friend she has some serious problems;ie, drugs, huge slut, all kinds of drama, etc. She seems really nice though and she wants to hang out with me. I'm not sure what I should do. I want to see her, because she's sooo hot, but at the same time I don't want all the crap that(my friend implies) comes along with her. :confused:

Calories have been all over the place but protein has been high and I've been taking fish oil+vitamins everyday. Sleep is improving a little. I still have serious issues falling asleep at night though, but it's getting better.

Anyways Leg Day Tommorow.

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 45lbs X 20, 135lbs X 10, 10 185lbs X 10, 215lbs X 8, 225lbs X 3


Stiff Leg Deadlifts: 45lbs X 10, 135lbs X 8, 185lbs X 4, 135lbs X 6


One-Legged Calf Raises: Left Leg - BW+65lbs X 7, 5, Right Leg - BW+65lbs X 7, 5


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


Ab Wheel: BW X 15, 15


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


There is no cardio on Leg Day.
General Comments


Finally squatted 2pps. Calories have been high, protein has been high. I need to start tracking them better. Push day tommorow, gonna make sure to warmup up really good. Sore all over.

[Coke]

Good deal on those squats...fine leg workout, pull day not bad either bro.

[Dedicated]

Thanks man:)

I'm taking today off, I'm starting to get a bad cold and I barely slept last night. Will do the workout tommorow.

[drew]

Those squats look fantastic. Keep it up. YOu deserve a day off.

[Dedicated]

Thanks drew!!!

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 45lbs X 20, 135lbs X 10, 155lbs X 6, 185lbs X 2,160lbs X 7


Dumbell Bench Press: 40lbs X 12, 65lbs X 9


Standing Arnold Press: 40lbs X 8, 5,4


Bench Dips: BW X 10, 10


One-Armed Overhead Tricep Extension: Left Arm - 20lbs X 12, 25lbs X 7 Right Arm - 20lbs X 8, 25lbs X 7


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


Took too many days off. Going on almost no sleep so not bad I guess. I expected alot worse lol. Will do some cardio tommorow and enjoy the beautiful weather. Right now I'm not cutting or bulking. My main goal right now is to stay consistent with my workouts.

[Coke]

Push work not bad. You've got balls getting in there that way while you really are not up to par...stay with it.

[Dedicated]

CoCoa - Thanks man! I got plenty of sleep last night thankfully.

I haven't been counting calories. Instead I am just eating lots of whole foods and lots of protein along with fish oil and vitamins. I will continue to do this and focus on keeping my activity level up;ie, working out when I'm supposed to. After a few weeks I might count my calories for a week and recalculate my maintanence from that.

CARDIO ON ELLIPTICAL: 1 HOUR
5 minutes tension 1
5 minutes tension 2
5 minutes tension 3
5 minutes tension 4
5 minutes tension 5
5 minutes tension 6
5 minutes tension 7
5 minutes tension 8
20 minutes tension 1

This workout did wonders for me mentally.

Pull Day tommorow. I'm looking forward to it.

[Coke]

Awesome elliptical work bro...my body would probably go into a state of shock if I did a whole hour of cardio, lol.

[Dedicated]

Awesome elliptical work bro...my body would probably go into a state of shock if I did a whole hour of cardio, lol.
Hahahahaha:)

Yea I was pretty exhausted afterwards. I ended up falling asleep at like 7:00pm or something ridiculous LOL. I'm gonna do back in a little while and will probably do some cardio also.

[Dedicated]

Pull Day, Emphasis Lats

Weights


Dumbell Rows: Left Arm - 40lbs X 10,85lbs X 5, 4, Right Arm - 40lbs X 10, 85lbs X 5, 4


Pullups: BW X 5, 4


Uni-Lateral Dumbell Pullovers: 20lbs X 10, 35lbs X 7, 6


Incline Dumbell Curls: Left Arm - 25lbs X 7, 35lbs X 5, Right Arm - 25lbs X 7, 30lbs X 5


Lateral Raises: 25lbs X 8, 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


Not really great but not terrible either I guess. Didn't do any cardio though, oh well. Leg Day Tommorow.

[Coke]

Making it count in here man, every session is a good one imo - ;)

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 45lbs X 10, 135lbs X 8, 165lbs X 2, 3, 170lbs X 2, 155lbs X 3


Barbell Lunges: 140lbs X 8, 6, 135lbs X 4
ROM could be alot better. Need to get better form at 140lbs.


Lying Leg Curls: 25lbs X 12, 45lbs X 7, 65lbs X 3


One-Legged Calf Raises: Left Leg - 65lbs X 6, 5 Right Leg - 65lbs X 6, 5


Weighted Situps: BW X 15, BW+130lbs X 4, 3, BW+70lbs X 8


Twisting Crunches: BW+70lbs X 8, 8
I was wearing a nice shirt and didn't want to get it dirty with the heavier dumbells(they are rusty) so just used 70lbs.


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 CoCoa:) Push day tommorow.

[Coke]

Leg work is good, always like to see some red - ;)...fine work on those lunges, you'll get them to perfection soon.

[Dedicated]

Thanks CoCoa:) I'm gonna get ready to workout soon. Talk about last minute. Hopefully it will be a decent workout at least.

[Dedicated]

Push Day, Emphasis Incline

Weights

High Incline Dumbell Bench Press: 20lbs X 15, 40lbs X 10, 65lbs X 8, 70lbs X 5


Dumbell Flys: 20lbs X 12, 40lbs X 8, 45lbs X 6


Standing Barbell Military Press: 45lbs X 10, 100lbs X 5, 105lbs X 4


Barbell Front Raises: 45lbs X 8, 65lbs X 6


Close Grip Decline Barbell Bench Press: 65lbs X 12, 100lbs X 8, 120lbs X 6, 5


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


Cardio tommorow. I think a few of these are pr's for my current routine but not overall pr's. Will have to look back at very old posts to see what my old bests were. I'm pretty sure I've pushed more in the past, I was also 25lbs heavier then though, most of it was fat though heh.

[Dedicated]

Wow I've haven't worked out for a while, I did like 2 fullbody workouts since my last post here and that's it. Even before that it seems I have been inconsistent since August. I've gotten smaller as a result. One of my friends who I hadn't seen a while saw me 2 nights ago and said I lost alot of weight. Some of it was muscle I'm sure. It seems when the semester started I got caught up with schoolwork and just neglected working out. I feel like crap physically so I am gonna workout tommorow. It seems Pull Day Emphasis Back would have been my next workout so I will do that tomorow. I was looking great over the summer with this routine and got alot of compliments so I will keep it.

[Dedicated]

Wow it's been a while - my last post was in 2005. I'm horribly out of shape right now at 186.7lbs. I'm wondering whether or not I should use this journal to help me get started with the weights again.

[Dedicated]

I guess I will try this. My last workout was on 11-02-2005 and was push day(emphasis incline), so tommorow is my next workout, and this will be pull day(emphasis back).

I will not diet yet. I want to see if I can be consistent for a few weeks first before I go nuts with a strict diet. I know I won't see great results without a proper diet, been there before, but I want to be consistent with my workouts first.

I'm excited about this:)

[Big o Boy]

good luck man. Get to it! ;)

[Coke]

Perfect timing bro, getting back into it in order to be on the mark come warmer weather.

[Dedicated]

Pull Day, Emphasis Back

Weights

Strict Barbell Rows: 45lbs X 10, 135lbs X 10, 10, 9


Chinups: BW X 1.5, 1.5


Hammer Curls: Left Arm - 35lbs X 5, 6 Right Arm - 35lbs X 8, 6


Seated Rear Lateral Raises: 15lbs X 10,8


Dumbell Shrugs: 40lbs X 15, 65lbs X 10, 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

Big o Boy Thanks! It's great to see you are still working out.
CoCoa Hey, yes the perfect time! Glad you are still at it too man.

I had forgotten how great it feels to workout. I've lost alot of strength but I'm not concerned at all because it will come back eventually:) Legs tommorow(emphasis quads).

[Dedicated]

Leg Day, Emphasis Quads

Weights

Squats: 45lbs X 10, 135lbs X 10, 145lbs X 8, 7, 4


Stiff Leg Deadlifts: 45lbs X 10, 135lbs X 7, 5, 4


One-Legged Calf Raises: Left Leg - BW+40lbs X 8, 6 Right Leg - BW+40lbs X 8, 6


Ab Machine(Ab Resister): BW X 15, 15


Ab Wheel: BW X 8, 8


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


There is no cardio on Leg Day.
General Comments


I'm sore today but not as bad as I expected. The SLDL were tough.

[Coke]

Good pull day and leg session man, the strength will return and then some as long as you stay on track.

[Dedicated]

Push Day, Emphasis Bench Press

Weights

Bench Press: 45lbs X 20, 135lbs X 9, 145lbs X 6, 5


Dumbell Bench Press: 40lbs X 8, 5


Standing Arnold Press: 30lbs X 7, 6


Bench Dips: BW X 8, 7


One-Armed Overhead Tricep Extension: Left Arm - 20lbs X 6, 6 Right Arm - 20lbs X 6, 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


Worn down, sore all over, no strength. The first 1-2 weeks will be tough. Rest day tommorow.

CoCoa Yea consistency is the key, must stick with it. I'm glad I have a rest day tommorow, I need it:)

[Big o Boy]

Good workouts in here... Keep it up and you'll be seeing a bunch of red in no time.

[Dedicated]

Pull Day, Emphasis Lats

Weights


Dumbell Rows: Left Arm - 40lbs X 10, 65lbs X 7, 6, Right Arm - 40lbs X 10, 65lbs X 7, 6


Pullups: BW X 1.5, 1


Uni-Lateral Dumbell Pullovers: 20lbs X 8, 7


Incline Dumbell Curls: Left Arm - 25lbs X 8, 4, Right Arm - 25lbs X 8, 6


Lateral Raises: 20lbs X 10, 8



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


Big o Boy Yup!

[Coke]

Good way to maintain with your past two efforts.

[Dedicated]

Leg Day, Emphasis Glutes

Weights

ATF Squats: 45lbs X 10, 135lbs X 8, 6, 5
These were not ATF, they need to be, and I need to do 4-5 sets next time. I'll work on it, I was out of energy and in a hurry.


Barbell Lunges: 45lbs X 10 , 95lbs X 6, 6


Lying Leg Curls: 25lbs X 8, 8


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


Weighted Situps: BW+40lbs X 10 BW+50lbs X 6


Twisting Crunches: BW+50lbs X 10, 7


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


CoCoa - Thanks man, it's tough because I've been so sore but it will get easier. I'm already not nearly as sore as I was the first couple of days.

Todays workout almost didn't happen. I was running late and barely had time to squeeze it in. But I did it, and I am glad I did. Tommorow is push day, emphasis incline.

[Coke]

Awesome to see you get the workout in while you were pressed for time like that...fine leg day.