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Dedicated
08-31-2003, 09:46 AM
Restarting my journal, today is the 31st day of my workout. I won't put my meals and stuff on here it's a hassle and it's why I stopped keeping an online journal the first time. I use a free spreadsheet program to keep track of my meals called gnumeric. I eat 1200-1800 calories a day(usually about 1500), some carbs, and plenty of protein. I take EFA's and vitamins also. The only thing I could possibly improve in my diet is taking a pre-workout shake, and buying some of that dextrose stuff, and eating more vegetables. Other than that, I eat extremely healthy and balanced meals. When I started I was avoiding carbs and this was a mistake, I was also under-eating(like 900-1100 calories), and even possibly overtraining slightly. I never went more than 9 days without cheating(pigging out) because of this and I cheated on an average every 2-5 days. My goal is to be as lean and strong as possible. Btw I'm like 5'10 or so, I only use freeweights and I workout at home.

This was todays workout, and my first workout 4 weeks ago.
4 weeks ago
Bodyweight - 180-195lbs(estimate)
Bench
85 X 12
135 X 10
155 X 5
165 X 4
Decline
135 X 9
145 X 7
155 X 5
Incline
135 X 9
145 X 4
like 8 sets w/low weight

Today
Bodyweight - 168.5 pounds
Bench
85 X 12
135 X 10
165 X 5
195 X 1
185 X 1
Decline
135 X 10
155 X 6
165 X 5
Incline
135 X 10
155 X 4
165 X 3
Flys
20 X 15
20 X 15
20 X 15



Jogging - 1.7 miles 8.5min/per mile, total 14.5 minutes
Stomach - 5 minutes of continous weighted crunches, leg raises, ab-roller

Dedicated
09-01-2003, 07:59 AM
166.5 pounds

4 weeks ago
Bent Over Barbell Rows
85 X 12, 10, 10
65 X 12, 10, 10
45 X exhaustion, exhaustion
Deadlifts
135 X 10, 10, 10, 9, 7

Today
Pullovers
45 X 10, 10, 10, 10
Bent Over Barbell Rows
125 X 10
115 X 10, 10
105 X 10, 9
Deadlifts
135 X 12
155 X 10
175 X 7
185 X 6
205 X 1

Dedicated
09-02-2003, 06:44 AM
165.5 pounds

Jogging - 25.5 minutes, 2-3 miles prolly
Stomach - 5 minutes continous ab roller, weighted crunches, leg raises

Squats
105 X 10, 10, 10
95 X 10, 9, 8
Lying Leg Curl
10 X 10
20 X 10
30 X 10
45 X 6
Seated Calf Raise
95 X 20, 20, 100

Dedicated
09-04-2003, 06:36 AM
167.5 pounds

Military Press
105 X 8, 7, 6
Upright Rows
85 X 10, 10
Lateral Raises
10 X 10, 10
Seated Rear Lateral Raises
10 X 10, 10
Shrugs
135 X 20, 20
Curls
60 X 10, 10
Reverse Curls
40 X 10, 10
Concentration Curls
20 X 10, 10
Wrist Curls
20 X 20, 12

Dedicated
09-05-2003, 05:35 AM
168 pounds

Jogging - 1.7 miles 14-15 minutes

volcamp
09-05-2003, 06:13 AM
Ded...Good shoulder work man. Looks a lot like mine. God I love workin' shoulders the most. I think you sed before you're a garage sweathog like me. Man, mine has been runnin' about 92 degrees in there at nite. By the time I get done, I'm drenched. The wife and kids run from me when I come back in the house. Wouldn't trade it for the best healthclub in the land. Later.

Dedicated
09-05-2003, 06:28 AM
Hahaha yea I come in the house and I'm soaked also. I get yelled at for putting my wet clothes in the laundry basket lol. Yea actually my military press has suffered a bit cause I had been overtraining slightly and I always do it first without a warmup. I think next week I might do the lateral raises first, then hit the militaries to see if that helps improve it. Also next week when I do shoulders I shouldn't be so sore, past 2 weeks I've done them while still recovering from back day.

92 degrees at night is hot lol. I workout early in the mornings cause it's the best time for me to do it. And yea, screw the gym, no way I would actually start my car to drive somewhere to workout, can't do it I'm just too lazy lol.

JustinF
09-05-2003, 06:56 AM
Are you going to be putting in your weights to keep track of your progress?

Oh yeah, :spam:

Dedicated
09-07-2003, 08:56 AM
164.5 pounds

Bench
95lb X 12
135lb X 10
165lb X 5
185lb X 2
Decline
135lb X 10
155lb X 6
175lb X 3
Incline
135lb X 10
155lb X 4
175lb X 3
Flys
20lb X 15, 15, 15

Arm Shocker!
Arm stuff below done in order with 10-30 second rest if even that, almost continous
Curls
50lb X 10, 7, 5
Concentration Curls
20lb X 6, 5, 4
Wrist Curls
20lb X 10
Curls
50lb X 5, 4
Concentration Curls
20lbs X 4, 4, 4


I added the arm stuff cause I had a real good pump going today, it isn't part of my routine. I did it so hopefully when I do arms thursday or friday I will see some improvement. Plenty of time to heal:) I was gonna do some leg work like squats but I'm doing deadlifts tommorow so that was out. I didn't do any stomach or shoulder work cause I feel that will hinder my lifting tommorow. Also reverse curls were intentionally left out but they are part of my normal arm routine, again this was because that would interfere with tommorows back workout, in particular they would have affected performance on bent-over barbell rows.

I guess I'm gonna become a curl jockey!:D BTW all my curls are done very slow with 100% PERFECT form. Before I was curling the bar with 85lbs but my form was a little off, so I dropped the weight and now I use flawless form and do them very slow. I do not cheat on any rep and I feel that is more important especially when doing an exercise like curls.

My diet has been very strict, very low calorie intake, until yesterday. Yesterday my diet was about 2300 calories but no junk food. I had lots of nuts, 2 sandwiches on whitewheat bread with ham, salami, and swiss cheese, protein drinks, whole and skim milk, and tuna. Sounds very healthy I know but it exceeded my normal caloric intake hehe. I don't feel guilty cause of what I weighed in today at, an all time low and yet my lifting is slowly improving. My cardio has been cut drastically also.

I'm a little dissapointed in my bench, I might hit bench another time this week IF and only IF I'm recovered fully and I feel I can do it. Like today I was recovered completely and I really felt I could do a little more so I did.

JustinF
09-07-2003, 06:56 PM
Good to see the weights posted bro. Good form, good diet, adequate rest=big results. You keep that dedication you'll be good to go bro!

Dedicated
09-07-2003, 07:00 PM
Thanks man! :)

Dedicated
09-08-2003, 04:23 PM
Resting today.

ectx
09-08-2003, 05:26 PM
How did working in arms with chest work for you?...and why all bi work and no tricep work? Just curious.

keep up the good work...

and :spam:

cuz every journal needs it!

Dedicated
09-08-2003, 06:22 PM
It worked ok heh, I'm really sore. This morning my left shoulder was killing me, I could barely drive to school! It's feeling much better now though. The soreness was caused from the fly's I bet, those really hurt me.:D

I only do skullcrushers normally to isolate the tri's cause I think benching works my tri's pretty hard so I didn't do those. But yea it wouldn't have hurt to throw a set in there I didn't think of that hehe.

I'm considering starting HST, still doing research on it. Btw thanks for visiting, always cool to see people reading my journal:)

Dedicated
09-09-2003, 06:12 AM
163 pounds

Resting today.

I woke up and my left shoulder hurts again now, but not as bad as yesterday morning. I'm gonna be starting an HST routine so as soon as my shoulder is recovered 100% I will find my maxes then start Strength Deconditioning. I don't have my routine set in stone yet, but I've gotten several good ideas. Still thinking on it.

Dedicated
09-09-2003, 03:02 PM
Wooohooo I got a squat rack and pullup bar FINALLY. I also got some real dumbells to use now, a pair of 5, 8, 12, 15, 20, 25, 30, and 35's. VERY happy. Shoulder is feeling much better and tonight I might test some maxes on some exercises, I think I will test the maxes for all the exercises I'm considering to see how they feel, this will give me an idea of how intense the workouts will be. Still not feeling 100% in the upper body though but my legs feel good might test out squat maxes will see hehe.:D

volcamp
09-10-2003, 04:09 AM
If you are not feelin' upto par and shoulder is bothering you, I would delay the maxes for now. Get in a good one, yeah. But I wouldn't be pushin' the envelope right now from the way you say you feel. JMO

Dedicated
09-10-2003, 10:34 AM
Yea definitely, it's actually feeling much much better today. I'm gonna go start my maxes right now, although I might hold off on the shoulder maxes, will do other exercises first and see if it starts hurting. I don't think it will, it was just muscle soreness me thinks and it's gone now, will see:)

Dedicated
09-10-2003, 02:46 PM
Shoulder is 100% now no problems while working out. This is my last workout, strength deconditioning has begun. This workout took me several hours because I had to test several different RM's and I had to rest alot inbetween sets.

These were done randomly and in no particular order, my main focus was testing RM's. I'll post all my RM's later.

Lateral Raises
20lbs X 15
30lbs X 5
Seated Lateral Raises
15lbs X 5
12lbs X 10
Barbell Shrugs
205lbs X 5
Flys
35lbs X 5
Bent Over Barbell Rows
135lbs X 5
Deadlifts
195lbs X 5
205lbs X 3
Barbell Bench
185lbs X 2
155lbs X 10
145lbs X 12
Barbell Curls
70lbs X 5
Concentration Curls
35lbs X 5
25lbs X 15
Squats
115lbs X 5
Standing Calf Raise
115lbs X 5
Leg Curls
55lbs X 5
35lbs X 15
Pullups
4
Chinups
4

Dedicated
09-10-2003, 02:56 PM
These are my RM's. These are also the exercises I will do, still need to work on sets and alternating exercises. I'm very happy because I set some new records for myself, I didn't know I was this strong.

Military Press
15RM = 95 pounds
10RM = 105 pounds
5RM = 115 pounds

Lateral Raises
15RM = 20 pounds
10RM = 25 pounds
5RM = 30 pounds

Seated Lateral Raises
15RM = 10 pounds
10RM = 12 pounds
5RM = 15 pounds

Barbell Shrugs
15RM = 185 pounds
10RM = 195 pounds
5RM = 205 pounds

Flys
15RM = 25 pounds
10RM = 30 pounds
5RM = 35 pounds

Bent-Over Barbell Rows
15RM = 115 pounds
10RM = 125 pounds
5RM = 135 pounds

Deadlifts
15RM = 185 pounds
10RM = 195 pounds
5RM = 205 pounds

Barbell Bench
15RM = 145 pounds
10RM = 155 pounds
5RM = 175 pounds

Incline Barbell Bench
15RM = 135 pounds
10RM = 145 pounds
5RM = 155 pounds

Barbell Curls
15RM = 50 pounds
10RM = 60 pounds
5RM = 70 pounds

Concentration Curls
15RM = 25 pounds
10RM = 30 pounds
5RM = 35 pounds

Pullups
4 or 5 reps forgot
Chinups
4 or 5 reps forgot

Squats
15RM = 95 pounds
10RM = 105 pounds
5RM = 115 pounds

Standing Calf Raise
15RM = 95 pounds
10RM = 105 pounds
5RM = 115 pounds

Leg Curls
15RM = 35 pounds
10RM = 45 pounds
5RM = 55 pounds

Dedicated
09-10-2003, 03:28 PM
This is my new HST routine.

1 X Military Press
1 X Lateral Raises
1 X Seated Lateral Raises
1 X Barbell Shrugs
1 X Barbell Bench
1 X Incline Barbell Bench
1 X Flys
1 X Barbell Curls
1 X Concentration Curls
1 X Bent-Over Barbell Rows
1 X Deadlifts
1 X Pullups/Chinups
1 X Squats
1 X Standing Calf Raise
1 X Leg Curls

15 sets every Monday/Wednesday/Friday
Pullups on Mondays/Friday
Chinups on Wednesday only

I decided to deadlift and squat 3x a week because I think I will be ok if I keep everything at 1 set. I'm gonna be sore for days after todays workout perfect time for strength deconditioning heh. I'm gonna pick up some 2.5 pound plates before I calculate reps, I calculated them alrdy but things would be smoother with some 2.5 plates. Anyways no working out for 9-12 days, it's gonna SUCK when I'm recovered and I can't workout.:mad:

Dedicated
09-11-2003, 06:51 AM
162 pounds

Resting, Day 1 of strength deconditioning.

Dedicated
09-12-2003, 02:47 PM
162.5 pounds

Resting, Day 2 of strength deconditioning. I wanna workout:(.

Dedicated
09-13-2003, 06:34 AM
I've decided to use my own perveted version of HST instead of the one off the website. Now that I have all these cool maxes I can break them lol. When I first lifted weights years ago I saw amazing results with such high frequency. After reading everything I've read I think I know why I made gains, so hopefully I can do it again by keeping the frequency high without taxing my CNS. I will post my workout later.

Dedicated
09-13-2003, 08:27 AM
Full Body High Reps 15's

Bodyweight 162.5 pounds

Legs
Squats 95lbs X 15
Leg Curls 35lbs X 15
Standing Calf Raises 95lbs X 15 these felt AWESOME
Chest
Bench 145lbs X 12 couldn't get 15
Incline Bench 135lbs X 11 couldn't get 15
Flys 25lbs X 15
Back
Bent Over Barbell Rows 115lbs X 15 these were hard
Deadlifts 185lbs X 12 Chose not to get 15, hard
Shrugs 185lbs X 10 lost grip on these
Pullups 1.5 reps
Chinups 2 reps
Shoulders
Military Press 95lbs X 11 couldn't get 15, was pretty spent at this point
Lateral Raises 20lbs X 15 bad form near the end
Seated Reverse Lateral Raises 8lbs X 15 these felt good
Biceps
Barbell Curl 50lbs X 15 form bad on last rep
Concentration Curl 25lbs X 15 after 12 cheated
Stomach
5 minutes of nonstop situps, russian twists, crunches, leg raises etc

Overall great workout, I basically tryed to hit all my 15 rep maxes. It's apparent that I overestimated a few but it's no big deal. Not sure if I will do 15's again next workout, but I will keep these exercises, this is fun and it's definitely enough exercises. There is no direct tricep work in this routine, maybe something to think about, will see. If I start to feel overtrained which I highly doubt instead of skipping a workout I will just tone it down, I think the frequency will bring big gains. Feels really good to be doing fullbody again:D. It's like going back to my roots or some **** I dunno, feels great. I told a few of my friends who lift I was gonna start doing fullbody again and they're all like "welcome back" rofl. The only difference is that this time my exercises are more varied, it's way more fun this way though hehe.


Oh the Standing Calf Raises Felt GREAT. When I tested these I only tested my 5RM and it was really uncomfortable. It was bugging me but today I got my form down with these and they really burned! I use two 45lb plates and set the front half of my foot on the edge of each and just go up on my toes. Thanks to the squat rack I can do these, squats, and even militaries easier now. I don't have to actually bring the weight up to my shoulders now, just grab it off the rack:).

My diet sucked last night, I went out and got trashed(not with alcohol though) and then came home and ate everything in the house. What's funny is that this morning I weighed in at 162.5lbs, it's like where did the food go LOL. I had healthy foods though like cheese, sandwiches with deli cuts, tons of milk with protein powder, oh and a frozen pretzel heh.

Dedicated
09-14-2003, 06:27 AM
162.5 pounds

Resting.

Dedicated
09-15-2003, 04:30 AM
Full Body High Reps

Bodyweight 164 pounds

Legs
Squats 95lbs X 15
Leg Curls 35lbs X 15
Standing Calf Raises 95lbs X 20
Chest
Bench 145lbs X 12
Incline Bench 135lbs X 11
Speed Bench 100lbs X 15
Flys 25lbs X 15
Triceps
Close Grip Bench 135lbs X 7
Back
Pullups 2 reps
Chinups 1.5 reps
Bent Over Barbell Rows 115lbs X 15
Deadlifts 185lbs X 12
Shrugs 185lbs X 10
Shoulders
Military Press 95lbs X 10 or 11
Lateral Raises 20lbs X 15
Seated Reverse Lateral Raises 8lbs X 15
Biceps
Barbell Curl 50lbs X 15
Concentration Curl 25lbs X 15 after 12 had assistance
Stomach
5 minutes of nonstop situps, russian twists, crunches, leg raises etc

Good workout, my grip was off on the close grip bench, I need to go a tad wider. Also I need to go a bit lighter, maybe 115-125 somewhere in there.

Speed bench ROCKED, 100lbs was perfect. I did every set explosively till I got to number 15, my power was down and even though I tryed it wasn't nearly as explosive as the other reps. Awesome exercise. Everything else was the same, no improvements really, although I did add 5 reps to calf raises. I got very little sleep last night, this workout took place at 330am when I woke up, need sleep!

Dedicated
09-16-2003, 05:28 AM
162.5 pounds

Resting, feel great, not too sore.

Dedicated
09-17-2003, 10:23 AM
Full Body High Reps

Bodyweight 162.5 pounds

Legs
Squats 100lbs X 15 added 5 pounds
Leg Curls 35lbs X 15
Standing Calf Raises 100lbs X 20 added 5 pounds
Chest
Bench 145lbs X 15 struggled but got 15 this time!
Incline Bench 135lbs X 10 lost a rep here
Speed Bench 100lbs X 15
Flys 25lbs X 15
Triceps
Close Grip Bench 120lbs X 11 real close grip but got the form down now
Back
Pullups 2 reps
Chinups 2.5 reps did an extra chinup today
Bent Over Barbell Rows 115lbs X 15 hard still
Deadlifts 185lbs X 13 extra rep here, was hard
Shrugs 185lbs X 10 lost grip here again
Shoulders
Military Press 95lbs X 12 better by 1 rep
Lateral Raises 20lbs X 15
Seated Reverse Lateral Raises 8lbs X 15
Biceps
Barbell Curl 50lbs X 15 was sloppy on this
Concentration Curl 25lbs X 15 got all 15 good this time
Stomach
5 minutes of nonstop situps, russian twists, crunches, leg raises etc

Running - 1/2 mile 4 minutes 15 seconds

Good workout. Increased on squats and calf raise by adding 5 pounds. My legs felt strong. Pushed the flat bench hard, got 15 barely, lets see if I can do it again next time dunno.

Dedicated
09-18-2003, 11:16 AM
160.5 pounds

Resting, bodyweight is at an all time low. It's prolly overnight water loss cause of the ECA's I started taking again. I'm sure tommorow I will weigh in at around the same or higher because I am still taking ECA's throughout the day.

Tommorow I will probably do high reps, but low reps again are a possibility. I want to do some heavier sets, especially on bench and squats, but at the same time I wanna make sure I can hit that 145lbs X 15 again and I still haven't hit my 15 rep maxes/goals for incline and cg bench. Decisions decisions hehe.

Also if I go heavy I plan to devote like 10-20 minutes of warming up with stretches before starting because there will be no warm up sets before any exercises.

Tommorow I will also devise a new technique for shrugs so that I do not have to deadlift the freaking weight to shrug heh. I'm gonna lay the the bar on the bench and load the weight that way. Much easier and I will also take a breather after those deads so my grip doesn't suck ass like it has been with shrugs.

My diet is better, I am making a conscious effort to maintain my calories at a certain range. I like the 1600-1800 a day range right now and I will aim for at least 1600 calories a day but no more than 1800 calories every single day and see how that works. Before I would keep calories low but some days I would eat like 1200 and others like 1900. This will take more discipline but I know I can do it, and it will give me a good range so that I know what is needed to lose weight, and what is needed to gain weight later if I need to do that.

Oh forgot to add I'm actually sore today a little. My back, in particular my lats are a little sore as well as my triceps.

The part of the tricep that's like near the torso, that part. Weird feeling to be sore in that spot, maybe it was the CG bench? Anyone know if CG bench targets that area of the tricep?

JustinF
09-18-2003, 11:31 AM
Nice session. Also looks like you have everything planned out now, if you stick with it I'm sure you'll get the results you're after. Stay dedicated bro.

Dedicated
09-18-2003, 11:39 AM
Thanks man. Yea it was an amazing session for me. Gonna try to get plenty of sleep tonight and wake up at 4am so I can hit it hard tommorow:D.

Dedicated
09-19-2003, 06:18 AM
161 pounds

Low reps today

Squats 115lbs X 7
Leg Curls 55lbs X 7
Standing Calf Raises 115lbs X 12
Bench 180lbs X 3, 175lbs X 4
Incline 165lbs X 5
Close Grip Bench 155lbs X 3
Speed Bench 100lbs X 15
Flys 35lbs X 6
Bent Rows 135lbs X 6
Pullups 3 X BW
Chinups 4 X BW
Deadlifts 225lbs X 4
Shrugs 205lbs X 5
Military Press 115lbs X 5
Lateral Raises 30lbs X 5
Seated Reverse Lateral Raises 15lbs X 5
Barbell Curls 70lbs X 5
Concentration Curls 35lbs X 7
Stomach - 5 iminutes of nonstop crunches etc

All-time high for deadlifts, before my max was 205lbs X 3. Nice improvements in other areas too, problem with not being warmed up before flat bench. I might start with speed bench and then do flat bench. Notice I did 2 sets of flat, was pissed at the 180 X 3, if I was warmed up could have done better. Doing low reps again next time I think.

Stabber
09-19-2003, 08:54 AM
Glad to see your back in it. Thought you were gonna let this journal die? keep it up b1tch!

Dedicated
09-19-2003, 10:07 AM
Ya it got annoying to post meals and stuff so I let the other one die. Few weeks later I started this one.

JuniorMint6669
09-19-2003, 06:51 PM
Hey watsup. Hows HST working for you? I thought about doing it myself, but what ive got going on now is working so I dont wanna mess with it. I noticed you mention a problem with getting the weight up for shrugs. Since your shrug and deadlift weight are ~the same, you could just shrug after every deadlift rep, if you dont think it would interfere too much. My shrug weight is too much for my grip, so I use straps, and then at the end of my workout do static holds to strengthen my grip. Another possibility for you.

Are you still cutting? How low do you wanna go? And whats your bf% at now? Goodluck with your goals, whatever they are! :D

Dedicated
09-19-2003, 07:08 PM
Ya cutting, I'm slowing the cut down though, I upped my calories a bit and gonna see how that goes. Right now i'm hovering at 160.5-162.5 pounds and taking in 1600-1800 calories a day, 1700ish seems to be the norm. Not sure on bf%, it needs to go down though still.

I decided not to do HST, but instead just do fullbody every other day. Some days with low reps, some days with high reps, just playing it by ear really. The cool thing is I have like all maxes for 15, 10, 5 and reps so I can see when I break one it rocks. I've made amazing improvements so far in just a few workouts, really pleased with this routine. With all these gains hopefully my muscle mass increases and bf drops.

Ya the shrugs suck, what I might do is just take like a full 8 minutes or so to rest after my deadlifts and then do the shrugs. And yea that's why they are the same weight, cause I deadlift the weight up to shrug. I guess it's rough cause I do them right after a HARD set of deadlifts , hopefully taking a break will help.
Thanks for visiting man!:D

HahnB
09-19-2003, 07:09 PM
Good lookin journal man, you workout at home too, any pics of your set up? I'm gonna try and get some of mine soon.

Dedicated
09-19-2003, 07:13 PM
Hey you know that is a really really good idea! My friend gave me a webcam a few days ago so yea I will see if I can get some pics! I have a pretty nice setup I think. Will see what I can do:)

Coke
09-20-2003, 06:31 AM
Hey bro, I applaud you for doing your own thing - you have a unique training style! I know it would be hard for me to do all those body parts the same day...whatever is working, right?? - ;)

Dedicated
09-20-2003, 06:49 AM
Hey thanks man. Btw YOU are the man, I was just reading your journal talk about timing lol.

EdgarMex
09-20-2003, 11:29 AM
How do you like the full body workout? Earlier in the summer I did and HST cycle, but I cut it a week short because I was cutting and was struggling way too much on the last part of the 5s (this was most likely because I was on a low carb diet). I liked the workouts thought and I might do another cycle some time during this bulk.

Scott S
09-20-2003, 12:32 PM
Finding maxes is fun, isn't it? I managed to surprise myself a couple times, especially on rows. I've just finished my first week of 15's, BTW.

Dedicated
09-20-2003, 03:41 PM
Scott S - Yup finding maxes was super fun, what's even better is when you break them hehe. I saw that you finished your first week, I bet your looking forward to that weight increase.

EdgarMex - I love it, I really look forward to every workout. Ya lowcarb is rough, I did that before it sucks hehe.

I wanna take measurements to help track progress. Is there a special kind of tape or will any kind that bends well work?

Dedicated
09-21-2003, 07:07 AM
Squats
120lbs X 7
Leg Curls
55lbs X 8
Calf Raise
120lbs X 12
SpdBench
100lbs X 15
Bench
180lbs X 2
175lbs X 2
Incline
165lbs X 3
CG Bench
155lbs X 5
Flys
35lbs X 6
Pullups
2 X BW
Chinups
2 X BW
Bent Row
135lbs X 7
Deadlifts
225lbs X 4
Shrugs
205lbs X 5
Militaries
115lbs X 3
Lat Raise
30lbs X 5
Srlat Rais
15lbs X 5
Curls
70lbs X 7
Conc Curl
35lbs X 5

Dedicated
09-23-2003, 01:50 PM
Bodyweight 162.5 pounds

I focused on these exercises today more than others....
Squats
95lbs X 10
125lbs X 3
130lbs X 3
135lbs X 2
Close Grip Bench
135lbs X 7
155lbs X 3
160lbs X 3
135lbs X 5
Bench
45lbs X 12
135lbs X 15
185lbs X 3 *had help with the 3rd rep*

I also did this stuff, I kept most of this light cause I used a lot of energy on the stuff above.
Leg Curls
45lbs X 10
Standing Calf Raises
120lbs X 15
Speed Bench
100lbs X 15
Incline Bench
165lbs X 4
Dumbell Flys
20lbs X 10
Pullups
1 X BW
Chinups
1 X BW
Bent Over Barbell Rows
115lbs X 10
Deadlifts
135lbs X 15
Barbell Shrugs
135lbs X 20
Military Press
115lbs X 2
Lateral Raises
12lbs X 10
Seated Reverse Lateral Raises
8lbs X 10
Barbell Curls
70lbs X 5
Concentration Curls
35lbs X 6
Stomach
5 minutes nonstop ab rolls, russian twists, crunches, and leg raises

Good workout overall, very pleased with the improvements in squats, felt nice to have 2 45's on there finally. I am very confident that my squats will continue to improve as it seems they are improving every single workout. Not sure what I will do for my next workout, will see how my body feels and determine what needs to be worked harder then.

JustinF
09-24-2003, 03:03 AM
Good looking session bro. 'grats on the squat PB.

volcamp
09-24-2003, 04:25 AM
Hey Ded, you're kickin' butt man. Keep up the solid work. Has the garage cooled off any. Mine is almost to get bearable. :)

Dedicated
09-24-2003, 06:00 AM
volcampI moved everything indoors, just bought a car so needed the garage room. It's an old car, I think the weights are worth more than the car haha. Anyways now everyone who comes over stares at the weights and asks me if I workout LOL.

JustinFThanks man!


My chest hurts today, but my legs and tri's which should hurt do not hurt at all! Very weird maybe my body is getting used to it. Still at 162.5 pounds today also, weight doesn't seem to be moving rapidly at this calorie intake.

volcamp
09-24-2003, 06:16 AM
[QUOTE]Originally posted by Dedicated
[b]volcampI moved everything indoors, just bought a car so needed the garage room.

Cheater!!!

Dedicated
09-24-2003, 06:25 PM
Ya ya I know lol. Since moving indoors I no longer get that sweating-like-a-pig feeling from concentration curls, I gotta do real exercises to break a sweat now hehe.

Really looking forward to tommorows workout. I wanna squat and bench NOW dammit lol:D.

Calories were high today, 2960! The last few days they have been at 2350-2455ish but today they just went overboard. I think it's that natural pb I bought, oh and my addiction to milk does not help either.

8.5-9.5 hours till my workout, cannot wait ahhh!!!

volcamp
09-24-2003, 06:33 PM
Bust it man. Aint like the heat is gonna get to ya. Just finished up out there myself. Weren't too bad. It's been coolin' off the last few days. Good luck on the W/O. Maybe I can move my crap inside when the oldest finishes college in a couple of years. Later.

Dedicated
09-25-2003, 06:28 AM
Bodyweight 162.5 pounds

I did a few sets of this stuff...
Bench
45lbs X 10
135lbs X 8
170lbs X 5
Deadlifts
135lbs X 10
185lbs X 5
Shrugs
135lbs X 15
135lbs X 12
Lateral Raises
15lbs X 8
20lbs X 6
Seated Reverse Lateral Raises
8lbs X 12
12lbs X 6
Barbell Curls
50lbs X 6
70lbs X 6
Concentration Curls
20lbs X 8
30lbs X 6
Dumbell Wrist Curls
20lbs X 8
25lbs X 8
35lbs X 6

And one set of this stuff..
Squats
100lbs X 10
Leg Curls
45lbs X 10
Standing Calf Raise
125lbs X 8
Speed Bench
100lbs X 15
Incline
165lbs X 4
Close Grip Bench
155lbs X 4
Flys
20lbs X 10
Pullups
2 X BW
Chinups
1 X BW
Bent Over Barbell Rows
135lbs X 7
Military Press
95lbs X 8
Stomach
5 minutes nonstop ab rolls, a few crunches and russian twists also

I focused a little more on isolation exercises today. I didn't try to max out on anything today or set any new PB's. Oh wrist curls are new, I always did them before but I had left them out of this routine dunno why. well they are back in now.

Bodyweight is the same, hmm.....wonder if I'm building muscle and losing fat at the same time or neither, only time will tell.

Coke
09-25-2003, 09:44 AM
Lots of work, its got to be at least 30 sets or more - keep pumping man! - :)

Dedicated
09-25-2003, 11:36 AM
Originally posted by CoCoa
Lots of work, its got to be at least 30 sets or more - keep pumping man! - :)
Holy crap your right, it's like 29 sets plus the ab stuff didn't realize that. Maybe that explains my HUGE appetite hehe.

volcamp
09-25-2003, 11:40 AM
You're a dad-gum machine. (That's a Tennessee term)

HahnB
09-25-2003, 12:07 PM
Nice session man, how long did it take you?

Dedicated
09-25-2003, 12:31 PM
Hmm good question. I woke up sometime after 6:05am, alarm was set for then. Then let's see I started stretching and stuff sometime after 6:30am then started the workout, not sure what time it was when I started lifting. I was completely done sometime between 7:33am and 7:45am. I remember because I was clock watching, had to get in the shower and eat etc. This is including the ab work which is always 5 minutes or so I time it. So 1 hour I'd say give or take 10 minutes.

I have had workouts go into the 1.5 hour range though, this happens if I'm lifting several or all of my sets really heavy. When I do this I find myself taking longer breaks inbetween sets so the workout takes longer. I really don't like it when the workout takes that long, but it does happen. If I know I'm gonna be doing lots of sets like today I keep everything somewhat light and thus can take smaller breaks inbetween lifts so it doesn't take me forever to finish. More importantly keeping it light when doing so much volume keeps me from overtraining.

Tommorow I HAVE to get up very early for other reasons, so might take advantage of that and do some cardio. Will see how I feel.
Also next workout I am going to do pullups and chinups before my chest work. Usually the are done after chest.

Dedicated
09-26-2003, 06:26 AM
Bodyweight 161.5 pounds


Weird I actually lost a pound, it must be water fluctuation or something. Will see my weight tommorow.

I was checking out the russian bench routine it seems pretty hardcore. I might start using it's rep and weight scheme for my incline and flat bench. This would be more work and I refuse to drop any of my current exercises, except maybe speed bench heh. I think speed bench would be a bit much if I started doing the russian bench thing + my regular workout. Might try it tommorow, a lot of the poundages/reps in it seems impossible but hey who knows. Basically I would be doing 3-5 sets for bench, and 3-5 sets for incline + everything else I do. Should be fun hehe.

eatdirt40
09-26-2003, 02:26 PM
good luck man your bench is looking good i will catch up to u soon man dont worry haha remember were competing.. ne ways how old are u again

Dedicated
09-26-2003, 02:37 PM
I'm 24, you should try that russian bench routine man. It's only 4 weeks long. Here is the link.
http://www.fortifiediron.com/bench.html

I'm just incorporating the bench part into my own routine. Lot's of people ONLY do the bench part and nothing else cause it's really rough.
The actual website has forums, with lots of people who have tried and it seen great results.

Dedicated
09-28-2003, 08:07 AM
Bodyweight 162.5 pounds

The Bench and Incline Bench weight/rep/set scheme is part of the Russian Bench Routine (http://www.fortifiediron.com/bench.html).
Bench 70% of max(200lbs estimated)
140lbs X 8
140lbs X 8
140lbs X 8
Incline Bench 70% of max(180lbs estimated)
125lbs X 8
125lbs X 8
125lbs X 8

I also did a few sets of this stuff.
Close Grip Bench
135lbs X 8
135lbs X 6
Squats
115lbs X 8
115lbs X 8
115lbs X 6
Standing Calf Raises
125lbs X 8
125lbs X 8
Bent Over Barbell Rows
115lbs X 8
115lbs X 8
115lbs X 8
Shrugs
185lbs X 8
185lbs X 8

I also did this stuff, but only 1 set.
Leg Curls
45lbs X 8
Pullups
2 X BW
Chinups
3 X BW
Deadlifts
185lbs X 8
Military Press
95lbs X 8
Lateral Raises
20lbs X 8
Seated Reverse Lateral Raises
12lbs X 8
Barbell Curls
70lbs X 8
Concentration Curls
35lbs X 6
Dumbell Wrist Curls
35lbs X 8
Stomach
5 minutes nonstop mostly ab rolls, crunches, and a few russian twists


I didn't do flys or speed bench, and prolly won't for a while since the Russian Bench Routine calls for increased volume on flat and incline bench. Total workout time was 1hour 20 minutes including the ab stuff.

Dedicated
09-30-2003, 05:59 AM
Bodyweight 165 pounds

Russian Bench Routine stuff...
Bench 75% of max(estimated 200lbs)
150lbs X 8
150lbs X 8
150lbs X 8
Incline Bench 75% of max(estimated 180lbs)
135lbs X 8
135lbs X 8
135lbs X 8

Other stuff I did...
Close Grip Bench
135lbs X 8
135lbs X 7
Pullups
BW X 3
BW X 2
BW X 1
Chinups
BW X 4
BW X 2
BW X 1
Bent Over Barbell Rows
100lbs X 8
100lbs X 8
100lbs X 8
Deadlifts
185lbs X 8
185lbs X 8
Barbell Shrugs
185lbs X 8
185lbs X 8
Standing Military Press
100lbs X 8
100lbs X 8
Lateral Raises
15lbs X 8
15lbs X 8
15lbs X 8
Seated Reverse Lateral Raises
8lbs X 8
8lbs X 8
8lbs X 8

SuperSetted These 4(60 second rest between sets)
Barbell Curls
60lbs X 8
60lbs X 8
60lbs X 8
Concentration Curls
25lbs X 8
25lbs X 8
25lbs X 8
Dumbell Wrist Curls
25lbs X 8
25lbs X 8
25lbs X 8
Barbell Reverse Wrist Curls
45lbs X 8
45lbs X 8
45lbs X 8
Stomach
5 minutes nonstop

Solid Workout. Pleased that I was able to meet the demands of the Russian Bench Routine. Two things I need to figure out.
1. Which exercise is giving me slight elbow pain, it is either CG bench, bent over rows, or pullups.
2. Correct my form on barbell rows cause it's ****ed, this is why I lowered the weight, trying to find the right form.

I gained weight, I feel like it's muscle, I feel strong.

Dedicated
09-30-2003, 02:13 PM
PM WORKOUT 10-30 second rest between sets(same day as above)
Deadlifts
135lbs X 10
135lbs X 10
135lbs X 10
135lbs X 10


Felt like getting the juices flowing before class tonight. What a ****ing rush.

edit- I discovered the "size" thing for the vbcode, those big letters are cool lol:D.

Dedicated
10-01-2003, 01:47 PM
Bodyweight 162.5 pounds

Full Squats(some ATF)
125lbs X 8
125lbs X 8
125lbs X 6
125lbs X 6
125lbs X 6
Lying Leg Curls
45lbs X 8
45lbs X 8
45lbs X 8
45lbs X 6
45lbs X 6
Standing Calf Raises
145lbs X 12
145lbs X 12
145lbs X 12
145lbs X 12
145lbs X 12
Barbell Lunges
55lbs X 8
55lbs X 12
55lbs X 12
55lbs X 12
55lbs X 10
Leg Extensions
45lbs X 8
45lbs X 8
45lbs X 8
55lbs X 8
55lbs X 8

I like the lunges, was fun. Big benching day tommorow, gotta sleep and eat right tonight. My body feels strong, I think it's the increased volume and intensity with the fact that I am eating great.

I had a beautiful girl walk past me and smile today on campus, never had that happen, felt good. Maybe all this work is starting to show who knows:D.

Dedicated
10-02-2003, 06:30 AM
Bodyweight 163.5

Russian Bench Routine stuff...
Bench 80% of max(estimated 200lbs)
160lbs X 8
160lbs X 8
160lbs X 8
Incline Bench 80% of max(estimated 180lbs)
145lbs X 8
145lbs X 8
145lbs X 8

Other stuff I did...
Close Grip Bench Did last set a little wider, easier on wrists hmm....
140lbs X 8
140lbs X 5
140lbs X 7
Pullups
BW X 3
BW X 3
BW X 2
Bent Over Barbell Rows Form was better today, might do some more tonight
100lbs X 8
100lbs X 8
100lbs X 8
Barbell Shrugs grip still sucks but better than 185lbs
165lbs X 8
165lbs X 8
165lbs X 8
Military Press
100lbs X 8
100lbs X 8
Seated Rear Lateral Raises funny how these burn at 8lbs lol
8lbs X 8
8lbs X 8
8lbs X 8
Barbell Curls
60lbs X 8
60lbs X 8
60lbs X 8
Concentration Curls
25lbs X 8
25lbs X 8
25lbs X 8
Dumbell Wrist Curls
30lbs X 8
35lbs X 8 (35 is a better weight)
35lbs X 8
Barbell Reverse Wrist Curls Hard
45lbs X 8
45lbs X 7
45lbs X 6

SuperSetted(60 seconds rest between sets)
Deadlifts
200lbs X 8
200lbs X 6
200lbs X 4
Chinups
BW X 4
BW X 2
BW X 2
Lateral Raises
15lbs X 8
15lbs X 8
15lbs X 8

Oh yea almost forgot...
Stomach
5 minutes of nonstop crunches, leg raises, ab rolls, and a few russian twists

I gained weight, even though I'm cutting this a great thing. You see it is probably impossible for me to gain fat at my caloric intake and high activity level. It must be muscle! Or it could be water fluctation lol.

I'll hit legs tommorow and take saturday off. It's not by choice I don't wanna f4ck up the Russian Bench Routine, it calls for 2 days off every 3 workouts. So tommorow when I do legs will be 1 day then saturday will be the other.

Oh and lunges = CRAZY ASSDOMS:D

Coke
10-02-2003, 06:35 AM
Nice work and lots of it again D - you must have plenty of energy or time or both - :D

Dedicated
10-02-2003, 06:40 AM
Yea I'm eating better now so plenty of energy. I wake up early and workout before starting the day. Usually somewhere between 4-5am everyday. I don't leave the house till 8:30am/9:00am so this gives me plenty of time to workout:)

drew
10-02-2003, 07:06 AM
Nice lifts bro. Looking good :thumbup:

Dedicated
10-02-2003, 04:28 PM
PM Workout(Same Day As Above)

Played with some close grips at first.
Decline Close Grip Bench
140lbs X 8
160lbs X 6
Close Grip Bench
185lbs X 2
180lbs X 2

15 second rest between sets on the rows.
Bent Over Barbell Rows
100lbs X 8
100lbs X 8
100lbs X 8
100lbs X 8
100lbs X 4
100lbs X 4
100lbs X 5
100lbs X 3
100lbs X 3

5 second rest betwen sets on shrugs.
Barbell Shrugs
135lbs X 20
135lbs X 14
135lbs X 8
135lbs X 5
135lbs X 3

15 second rest between sets on Deadlifts.
Deadlifts
135lbs X 10
135lbs X 10
135lbs X 10

Then I finished off with this stuff.
Plate Crunches
45lbs X 50
Barbell Pullovers
45lbs X 10
45lbs X 10
Lateral Raises
20lbs X 8
20lbs X 8
20lbs X 5

Drew Everytime someone visits here it just motivates me more, thanks for stopping by man.

JustinF
10-02-2003, 05:26 PM
That's a ****load of volume. I'm not sure I understand your split. You do the same session, one in the AM, one in the PM?

Dedicated
10-02-2003, 06:57 PM
Hey thanks for stopping by.:)
It goes like this....
Upper, Lower, Upper, Lower, Upper, Lower, OFF
Right now my OFF day falls on Saturdays.

I consider the afternoon workout optional and I don't consider it part of my routine. I do it for fun and to burn calories mainly, that's why I keep the weights really light and the pace intense, it's super fun lol. The exercises in the PM workouts are random, I just do anything as long as it doesn't conflict with what day it is, like no lower body stuff on upper body day. I don't worry about progressing in it or anything, I can't commit myself to 2 workouts a day everyday thats why I look at it as optional.

About the volume the first few days were killer, it even hurt to breathe lol. But now my upper body has become accustomed to the punishment I put it through. My legs are getting there, the lunges were a shock to the body, it has to adapt to those still. I think the reason I'm able to workout like this is cause of the way my split is setup.

Consider removing the leg days, this is what you have....
Upper, Off, Upper, Off, Upper, Off, Off
The upper body never gets worked 2 days in a row.

In like a 5 day split you'd do something like...
Chest, Back, Legs, Bis/Tris, Shoulders
The upper body gets worked out multiple days in a row here. Different muscles yea but your still using your arms and stuff heh.

Anyways thats my theory, I did a split like the one above and I found it was really hard compared to what I'm doing now. I was also undereating when I did that split so I could be totally off lol.

Dedicated
10-03-2003, 05:33 AM
Ahh why not, I'll post my diet, hopefully I can keep posting it, hard to stay consistent with this.

Yesterdays Stuff
meal 1 - 1 tbs honey, 10grams protein
meal 2 - 1 tbs honey, 20 grams protein
meal 3 - 2 eggs, 2 WW bread, 1 cup skim milk
meal 4 - canned vegetable soup, 1 cup skim milk
meal 5 - 1 tbs honey, salami and cheese sandwich on WW bread
meal 6 - 8-10 oz chicken, 1 1/2 potato, 1 cup rice

Supplements - 1.5 gram Vitamin C, Vitamin B6, Niacin, 400UI Vitamin E, Calcium, 6 Fish Oil Caps, liquid b12, Multivitamin

2352.5 calories, 142 grams of protein

Was a little light yesterday, just didn't have the appetite. I'm out of milk:(.


This morning I procrastinated and did not lift because my glutes hurt. I need to look past the pain so my lower body become used to the punishment. I will do my scheduled routine lower body work out in the afternoon. Tommorow is an offday.

Reinvented
10-03-2003, 09:35 AM
Originally posted by Dedicated
I'm out of milk:(.



one symbol will suffice here Dedicated tuttut

Coke
10-03-2003, 10:12 AM
thanks for clarifying the split you are on to make an easier or clearer view of whats going on over there dude!- ;)

Dedicated
10-03-2003, 10:16 AM
LOL reinvented. Hey thanks for stopping by guys, will post my leg workout after I do it, gotta let all this food I'm eating digest first. I borrowed some milk from neighbor rofl, it's whole milk though, will have to do till I get to the store heh.

Reinvented
10-03-2003, 11:07 AM
ACTUALLY, if i don't hit the store on the way home, i will be out of milk, cottage cheese etc....

one of my biggest problems is making sure the fridge is stocked so i can eat all that healthy food.

if i dont' get it on the way home, i won't go back out to pick it up

btw, your routine looks pretty sharp, and pretty intense.

something i would consider doing myself

drew
10-03-2003, 12:03 PM
Lucky me, there's a Stop&Shop right near my gym. I just hit that on the way home from the gym.

Dedicated
10-03-2003, 01:30 PM
Bodyweight 163 pounds

ATF Squats Gonna start at 135lb next time
125lbs X 8
125lbs X 8
125lbs X 8
135lbs X 8
135lbs X 6
Standing Calf Raises Added 10lbs, will use same weight next time
155lbs X 12
155lbs X 12
155lbs X 12
155lbs X 12
155lbs X 12
Leg Curls Still hard, 45lbs again next time
45lbs X 8
45lbs X 8
45lbs X 8
45lbs X 8
45lbs X 8
Leg Extensions 80 felt good, maybe 85lbs next time
70lbs X 8
80lbs X 8
80lbs X 8
80lbs X 8
80lbs X 8
Barbell Lunges Added 10 pounds here, will do 75lbs next time
65lbs X 12
65lbs X 12
65lbs X 12
65lbs X 12
65lbs X 12

Supplements - liquid b12, Vitamin B6, Niacin, Calcium, 400UI Vitamin E, Multivitamin, 9 Fish Oil Caps

So far...
meal 1 - 1 tbs honey, 10 grams protein
meal 2 - 2 tuna sanwiches on WW bread
meal 3 - tuna on steak roll, 2 cups whole milk, 20 grams protein
meal 4 - 2 tostadas with chicken,beans, and jalapenos
meal 5 - 2 tostadas with chicken, beans, cheese, and jalapenos, 1 cup skim milk

2980 calories 235 grams of protein
(Real rough estimate)


Glad I worked out, squats improved alot. This is what I squatted last time I maxed out on 9/23.
95lbs X 10
125lbs X 3
130lbs X 3
135lbs X 2

Real good improvement in just 8-10 days and I didn't even max out today. Next time I'm gonna start with 135lbs on the bar.

I paid a lot more attention to form on the squats, did them all ATF. Form was perfect.

Ya I'm gonna go shopping tommorow morning, I need to get some protein and milk. I could go today but I'm lazy heh. I found a local place where I can get 5lbs for 30 dollars. Tommorow is an off day. Then Sunday the week starts over with Upper Body.

pruneman
10-03-2003, 01:34 PM
Really nice leg day dude. ATF squats are one of my personal favorites and the lunges are not far behind! Keep up the hard work.

Reinvented
10-03-2003, 01:49 PM
damm i knew i forgot lunges yesterday.....

well done dedicated, how long does your routine take you? and how long of a rest between sets?

Dedicated
10-03-2003, 02:14 PM
Thanks guys. Yea ATF squats are fun and so are lunges. I think I can lunge more weight but today I only did 65lbs cause of the pain in my glutes. Very very painful but it will help my body adapt. My hip abductors are also screaming with pain from the squats. On the bright side by the end of next week I should have no severe DOMS whatsoever.

The leg workout is only 25 sets so it takes like an hour or so.

The upper body workout is exactly 44 to 48 sets and it takes like 2 hours or so.

I used to try to keep it under an hour and a half cause I read somewhere it's bad to workout for over an hour. I'm not gonna bother with that anymore though.

Rest between sets depends. For bench last time I took like 3-5 minutes and actually timed it, because it was extremely demanding weight for me. For other compounds usually 2-3 minutes. For isolation stuff the rest time is shorter usually cause it doesn't take that much out of you.

Sometimes I will time it if I feel the need to get the blood going and keep the rest between sets very short, usually I will post that though.

Reinvented
10-03-2003, 02:19 PM
i read the same thing about working out, somewhere here i think IIRC...... soemtimes i really push myself on the isolation stuff, resting maybe 20-30 seconds before slamming the weights again.

the compound stuff usually isn't more that 1 1/2 mins.... but i haven't hit my maxes yet as i am just getting accustomed to the weights again.

is it possible to rest too long? you mentioned blood flow etc, and i know you heart rate slows very quickly after about 10-15 secs

Dedicated
10-03-2003, 02:53 PM
Nah I think most people rest about 3-5 minutes on big compounds.

The blood flow thing I mentioned has to do with this article I was reading actually. The article provides an extremely intense routine that goes something like...
Chin-Ups X 10, no rest
Squat X 10, no rest
Push-up X 10, no rest
Deadlifts X 10, take a 2 minute rest then start at chinups again
Do this whole cycle 3 times...

Then like...
Hanging leg raises, no rest
decline reverse crunch, take a 1 minute rest, Do the whole cycle 3 times...

This raises the GH in the blood and then you do a PM workout that consists of some form of HIIT which helps with the lactic acid flushing or something.

Here is the link, it's supposed to be great for fat loss and muscle gain. I don't see how you couldn't lose fat with a routine this intense, It has to burn a ton of calories rofl.
http://www.testosterone.net/nation_previous/03.html


The main thing I got from reading it was that basically you do heavy compounds with little to no rest in the morning and then interval training in the afternoon. That's why I do those sporadic afternoon workouts at high intensity. A routine like that is a real shock to the system.

Reinvented
10-03-2003, 11:40 PM
Wow, much more info to read, thanks for the link.....

i am interested in the longer is more theory, ie doing 5-7 sets and 3-5 reps, instead of 3 sets of 10...

anyways, its a great link, full of info, now i just have to sift through it

Dedicated
10-04-2003, 05:55 PM
Bodyweight 163.5 pounds

Today is the only day out of the week that I do not workout so I did nothing but sit around all day and eat. I went shopping and got some milk, protein, and some really good fish oil. It has lots more EPA/DPA than the capsules I have been taking, it is in liquid form and says to keep it refrigerated, kind of cool hehe. I also bought a 5.5 pound thing of protein, it taste great but it doesn't mix very well. It's expected for the price I guess.

meal 1 - 2 tuna sandwiches, 1 cup skim milk
meal 2 - 2 cups skim milk, 22 grams protein
meal 3 - 1 cup skim milk
meal 4 - stir fried vegetables with steak meat and pasta, 1 cup skim milk
meal 5 - stir fried vegetables with steak meat and pasta
meal 6 - 1 cup cottage cheese with this fiber stuff
meal 7 - 1 cup skim milk, 22 grams protein, stir fried vegetables with steak meat and pasta

3000 calories 260 grams protein

Supplements - liquid b12, 1 gram vitamin C, 3 grams EFA, 3 fish oil caps, vitamin b6, niacin, calcium, 400UI vitamin E, multivitamin


Tommorow is upper body day, gonna hit it hard. Not sure if I will eat again, I'll update it if I do, I have a HUGE appetite, I think it's cause I workout so hard.


Oh almost forgot I saw this new way of doing chinups and pullups for people like me who can only do a few. Basically I'd do 50 pullups, no matter how many sets it would take me. It sounds really cool, I might try it not sure, seems like a lot more work.

I know this sounds really GAY but I bought some stretch mark cream also, it's supposed to help prevent them. Well I got a feeling I am blowing up bigtime, muscle-wise that is, so figured I would start taking preventative measures heh.

HahnB
10-04-2003, 07:20 PM
Looking good man, I've heard that 50 pullups routine is decent, let us know how it goes.

Does that fish oil really give your diet a kick? I've never boughten it- maybe I'll give it a try.

Dedicated
10-04-2003, 07:44 PM
If you get some pay attention to the EPA and DPA content per serving. Use that to help compare prices and stuff, cause one might seem cheaper but it really won't be because it might have less EPA/DPA per serving. I think ideally you want about 3.5 grams a day total of both. The bottle usually says fish oil on it and omega-3 fatty acids etc. There is also flax oil but I've never looked into that.

This stuff wasn't to overpriced, $7.50 a bottle with 46 servings. I will prolly take 2 servings a day and 3 fish oil capsules, those have less EPA/DPA.

I like to think it is extremely important. If I go broke I can get protein and vitamins from food, but getting these fatty acids from food is expensive so it's #1 on my list of supplements.

Dedicated
10-05-2003, 11:11 AM
Bodyweight 164 pounds

Russian Bench Stuff.
2 sets of Bench were done with pinky on outer ring. Harder with such a wide grip for me. My normal grip is thumb length from smooth.
Bench
150lbs X 6
150lbs X 6
150lbs X 6
150lbs X 6
Incline Bench Did 1 or 2 sets wide here also.
135lbs X 6
135lbs X 6
135lbs X 6
135lbs X 6

My stuff.
Close Grip Bench Nice improvement here.
150lbs X 8
150lbs X 7
150lbs X 7
Pullups
BW X 4
BW X 3
BW X 3
Chinups
BW X 3
BW X 3
BW X 3
Bent Over Barbell Rows
120lbs X 8
115lbs X 8 Underhand grip here
115lbs X 11
Deadlifts
200lbs X 8
200lbs X 8
200lbs X 8
Barbell Shrugs
165lbs X 8
165lbs X 8
165lbs X 8
Standing Military Press
100lbs X 8
100lbs X 8
100lbs X 10 Yea felt good.
Lateral Raises
20lbs X 8
20lbs X 8
20lbs X 8
Seated Rear Lateral Raises
8lbs X 8
8lbs X 8
8lbs X 12 Just pushed it here.
Barbell Curls These were great today.
60lbs X 8
60lbs X 8
60lbs X 8
Concentration Curls These were tough.
30lbs X 8
30lbs X 8
30lbs X 8
Dumbell Wrist Curl
35lbs X 8
35lbs X 6
35lbs X 5
Barbell Reverse Wrist Curls HARD! I had company so was distracted maybe thats why.
45lbs X 6
45lbs X 6
45lbs X 6
Stomach
5 minutes nonstop plate crunches, leg raises


Unexpected company came, and they wanted to work out, so I did this for fun...
Decline Close Grip Bench
135lbs X 8
155lbs X 4
185lbs X 2
135lbs X 6 took 10 second rest then....
135lbs X 4 took 10 second rest then....
135lbs X 2 Couldn't get 3, but had spotter



Solid workout, I made every set count and pushed really hard today. Tommorow morning I'll hit legs. I might post my diet later if I have time, lots to do today.

Ok here is my diet for today...
meal 1 - 1 tbs honey, 10g protein
meal 2 - 2 tbs honey, 10g protein
meal 3 - 3 eggs fried in olive oil, 3 pieces of bread, 1 cup skim milk, 20 grams protein, steak with vegetables
meal 4 - 1 cup nonfat cottage cheese
meal 5 - 1.5 cups cereal with 1 cup skim milk
meal 6 - 2 peanut butter and jelly sandwiches, 1.5 cup skim milk, 20 grams protein

Little under 3000 calories, 175 grams of protein

Supplements - 2 grams of vitamin C, liquid b12, vitamin b6, niacin, calcium, 3 grams EFA, multivitamin

JuniorMint6669
10-05-2003, 07:18 PM
Dude you have the most insane volume of anyone I know. Just reading it makes me exhausted ;)

Looking good though. Im really impressed with your standing militaries. Check into my journal to see my difficulty with the same weight. :rolleyes:

Oh well, ill catch up to you some day ;)

How long you been lifting?

Dedicated
10-05-2003, 08:08 PM
I lifted when I was 18 years old for a few months with extremely high volume 3 times a week and made some great gains. I neglected leg work back then though. Basically I did bench, incline, flys, curls, militaries, lateral raises, and dumbell shrugs(with like 20lbs lol) 3 times a week. I used really high volume, I really busted ass. I did 100's of shrugs with those 20lb dumbells LOL.

Now I'm 24 and I have been lifting for 3 months or so, but just recently decided wtf and decided to workout as hard as I used to.

Yea I checked out your journal, I know how it is militaries are hard to progress in. It's hard cause sometimes your shoulders just don't have it you know. I've had real bad days with militaries also.

Anyways thanks for stopping by, tommorow is legs! Gonna wake up at 3am to workout cause I gotta study for an exam bah heh. On the bright side I'm gonna try doing all my squats at 135lbs, gonna be hard for me with my weak legs hehe. My legs are so weak, I mean I can bench more than I squat LOL. I guess it's expected since I never worked them in the past.

JuniorMint6669
10-06-2003, 02:28 AM
Originally posted by Dedicated
On the bright side I'm gonna try doing all my squats at 135lbs, gonna be hard for me with my weak legs hehe. My legs are so weak, I mean I can bench more than I squat LOL. I guess it's expected since I never worked them in the past.

This was the weird thing I noticed, and was wondering about. Your upper body lifts are a lot better than mine, but *no offense* your squats are weak, comparitevly speaking *again, no offense*. But you answered it. Keep up the good work, never get discouraged. I have been genetically gifted with strong legs, i guess. Squats progressed much faster than bench for me.

But, you deadlift 200x8x8x8!! What kind of stance do you use for dead/squat? I use about the same stance for both (very wide) and I use about the same amount of weight (dead just a little bit heavier than squat at the moment). I have never *seen* anyone deadlift in real life, but when I read about people deadlifting so much more than the squat online, it confuses me. Perhaps you can shed some light?

Again, Im really sorry if I offended you at all. I know it sounds like im knocking your squats, but I dont mean to. You kick ass. And if your pissed at me, you can go over to my journal and just flame the hell out of my weak militaries okay?? ;)

Btw, do you know your 1RM for squat/dead/bench? Just curious. Damn im so tired, ill delete this tommorow if you want me to. I know im just rambling on and on, but I like your journal because you seem like a normal guy like me:D

Dedicated
10-06-2003, 10:39 AM
The reason I maintained my upper body strength is because I did pushups for 6 months or so before starting my lifting again. And in the past, I have had lots of crappy warehouse manual labor type jobs. Unfortunately manual labor and pushups didn't do anything for my legs hehe.

Hmm for deadlifts I do them like the guy on exrx and not as wide as squats, so it's relatively narrow. I use a mixed grip and put my hands in the same place I do for bench, about thumblength from smooth.

Lets see 1RM hmm. Well I deadlifted 225lbs X 4 a few weeks ago, but I think I can do better now. So I'd say deadlift is somewhere under 280. Squats is prolly low, somewhere below 200 for sure. Bench is prolly 200.

Speaking of maxes I plan to max out not next week but the week after for bench, it's part of that russian bench thing I'm doing. Around that same time I might max out on squats and deads, will see. Hopefully I can break 200lbs on bench and 180lbs on incline. I feel stronger. This thursday the bench routine calls for 4 sets of 170lbs X 6, if I can hit that, then I will feel more confident about breaking 200.
Will post my leg workout as soon as I do it, gotta let this food digest and get motivated hehe. Thanks for stopping by man, and its ok I know I have chicken legs lol.

Dedicated
10-06-2003, 01:24 PM
Bodyweight 164 pounds

Did my normal routine, I added weight to every exercise.
Squats
135lbs X 8
135lbs X 8
135lbs X 7
135lbs X 8 Narrow stance
135lbs X 7 Narrow stance
Standing Calf Raises
155lbs X 12
155lbs X 12
155lbs X 12
155lbs X 12
155lbs X 12
Leg Curls
47.5lbs X 8
47.5lbs X 8
47.5lbs X 8
47.5lbs X 8
47.5lbs X 10
Leg Extensions
85lbs X 8
85lbs X 8
85lbs X 8
85lbs X 8
85lbs X 8
Barbell Lunges
70lbs X 12
70lbs X 12
70lbs X 12
70lbs X 12
70lbs X 12

Then did this for fun.
Narrow Stance Squats
100lbs X 8 10 second rest then...
100lbs X 8 10 second rest then...
100lbs X 8


Hip Abductors are killing me, doing all my squats narrow next time. Dunno what is causing this, it is either my wide stance on squats or the lunges. Not sure if it is the hip flexors or abductors, just know that the pain is coming from the inner thigh. Whatever it is, I will adapt to it eventually. Tommorow is upper body day.

Dedicated
10-07-2003, 06:36 AM
Bodyweight 164 pounds

Russian Bench Stuff...
Bench
160lbs X 6 first set was hard, warmup 1st next time
160lbs X 6
160lbs X 6
160lbs X 6 Huge PUMP after this set
Incline Bench
145lbs X 6
145lbs X 6
145lbs X 6
145lbs X 6

My Stuff...
Close Grip Bench Nice improvement here again
150lbs X 8
150lbs X 8
150lbs X 8
Pullups
BW X 4
BW X 3
BW X 3
Bent Over Barbell Rows
125lbs X 10
125lbs X 10
125lbs X 11
Deadlifts
200lbs X 8
200lbs X 8
200lbs X 8
Barbell Shrugs
165lbs X 8 Dizzy after this set, drank lots of water
165lbs X 8
165lbs X 8
Standing Military Press Added 5lbs here
105lbs X 8
105lbs X 8
105lbs X 6 Nope no way, shoulder was completely fatigued couldnt get 8
Lateral Raises
20lbs X 8
20lbs X 8
20lbs X 8
Seated Rear Lateral Raises
8lbs X 8
8lbs X 8
8lbs X 8
Chinups
BW X 5
BW X 3
BW X 3

Was running low on time, rushed everything from here on, almost no rest
Barbell Curls
60lbs X 8
60lbs X 8
60lbs X 8
Concentration Curls Didn't really get 30 X 8, assisted myself
30lbs X 8
30lbs X 8
30lbs X 8
Dumbell Wrist Curls
35lbs X 8
35lbs X 7
35lbs X 3
Reverse Wrist Curls
45lbs X 7
45lbs X 4
45lbs X 4
Stomach
5 minutes of nonstop crunches and ab rolls

Tommorow is legs, I'll do my squats narrow and do a warmup set before doing my regular sets. Abductor still hurts.

I might do a PM workout, I wanted to keep working out today but low on time. Not sure if I will or not will see.

Coke
10-07-2003, 08:09 AM
I know you call yourself dedicated, but man this is ridiculous - :D

...you have got nearly 50 sets here, thats just too much dude

fuzz
10-07-2003, 08:22 AM
Holy volume, batman.

Dedicated
10-07-2003, 11:15 AM
PM Workout(Same Day as Above)

Wide Grip Decline Bench pinky on outer ring
160lbs X 6
160lbs X 6
160lbs X 6
160lbs X 6

SUPERSET(No Rest Between Sets)
Deadlifts
135lbs X 6
135lbs X 6
135lbs X 6
Reverse Barbell Curls
50lbs X 6
50lbs X 6
50lbs X 6

And that's it for today. Tommorow is legs, time to eat.

Fuzz, Cocoa, thanks for stopping by guys!

Reinvented
10-07-2003, 11:51 AM
U R a Superhero...... good lifts....keep it up, its a good motivator for me

Dedicated
10-07-2003, 12:22 PM
Originally posted by Reinvented
U R a Superhero...... good lifts....keep it up, its a good motivator for me
Actually I'm a geeky college student who enjoys computer programming in his spare time lol. I want to break the cliche of the nerdy computer programmer, I want to be the BIG ARNOLD-LIKE programmer! And you guys are the ones who motivate me, not the other way around hehe. Thanks for stopping by man:)

EdgarMex
10-07-2003, 12:42 PM
Originally posted by Dedicated

Actually I'm a geeky college student who enjoys computer programming in his spare time lol. I want to break the cliche of the nerdy computer programmer, I want to be the BIG ARNOLD-LIKE programmer! And you guys are the ones who motivate me, not the other way around hehe. Thanks for stopping by man:)

so then you're gonna look like Arnold in Twins? LOL j/k

Workouts are looking good. Just keep at it on the squats and lunges and the weight will start piling up.

Max-Mex
10-07-2003, 01:12 PM
Con Huevos!

:p

Max-Mex
10-07-2003, 01:23 PM
Originally posted by fuzz
Holy volume, batman.

:withstupi

I hope you are getting enough rest some where in there. Good strength.

Dedicated
10-07-2003, 01:42 PM
Edgar - Man I haven't seen Twins in forever heh. Yea I expect good gains in legs since I never worked them when I was younger. I was never a very active kid either, never went out and stuff. Always inside with the Nintendo hehe. I guess that's why my leg power sucks.

Max - Thanks man. I sleep decent at night, could be better. Last night I got about 8 hours and I'm feeling ok after working out twice today, I could use more sleep though. Some nights I have no choice though, like tonight I have a very late class and need to wakeup early tommorow to lift weights. This means tommorow I will be lifting with about 5 hours sleep, rough. I do take a nap almost everyday though and I'm finding that helps. I also eat very well, just had a HUGE plate of beans with rice lol. The naps really do help though.

Reinvented
10-07-2003, 03:43 PM
Dedicated, your lucky you can nap. If i nap, i never get to sleep later in the evening. Whereas my girlfriend is more like a cat, she can just nap anywhere anytime.

I rarely get enough sleep, i find my mind races all the time, often i am thinking about what to eat and/or what time to lift the next day among other things

pruneman
10-07-2003, 06:09 PM
Originally posted by Dedicated

Actually I'm a geeky college student who enjoys computer programming in his spare time lol. I want to break the cliche of the nerdy computer programmer, I want to be the BIG ARNOLD-LIKE programmer! And you guys are the ones who motivate me, not the other way around hehe. Thanks for stopping by man:)

nice

Dedicated
10-08-2003, 01:17 PM
Bodyweight 162.5 pounds

Squats
100lbs X 8 (warmup)
135lbs X 8
135lbs X 8
135lbs X 8
135lbs X 8
135lbs X 8
Standing Calf Raise
155lbs X 12
155lbs X 12
155lbs X 12
155lbs X 12
155lbs X 12
Leg Extensions Added weight here
90lbs X 8
90lbs X 8
90lbs X 8
90lbs X 8
90lbs X 8
Leg Curls Added weight here
50lbs X 8
50lbs X 8
50lbs X 8
50lbs X 8
50lbs X 8
Lunges
70lbs X 12
70lbs X 12
70lbs X 12
70lbs X 12
70lbs X 12

Tommorow is upper body.

Alke
10-08-2003, 08:08 PM
WOW, nice sessions, you gots some hellacious endurance going on in here. you training for a marathon or ironman's?

I am just curious as to why you have chosen this type of regime for yourself........

oh, and I had to ask my friend what your title meant in spanish, she said it was sorta the same thing as your name "dedicated"...and your workouts are just that, dedicated!

EdgarMex
10-08-2003, 08:16 PM
Originally posted by Dedicated
Edgar - Man I haven't seen Twins in forever heh. Yea I expect good gains in legs since I never worked them when I was younger. I was never a very active kid either, never went out and stuff. Always inside with the Nintendo hehe. I guess that's why my leg power sucks.


Damn, that sounds just like I was throughout my childhood. I used to spend all my free time either watching TV on reading (there was no Nintendo yet :D )

HahnB
10-08-2003, 08:19 PM
Nice lunges, they always kill my legs the next day!

Scott S
10-08-2003, 08:36 PM
Hearing you talk about what you do at college reminded me: I've noticed that several of my CS friends lift at the gym too. And not just curls and bench, either. Some of them do full-body, some have real splits! I think a lot of the guys here are trying for that BIG computer programmer thing, too. :D

JustinF
10-09-2003, 03:47 AM
Nice session bro. Keep it up.

Dedicated
10-09-2003, 06:59 AM
Bodyweight 165 pounds

Ok I started with the Russian Bench as normal and well, it was not easy. This was sooo heavy, every single set was like 100% effort. I struggled to get 6 on every single set, really crazy. I took about 3-5 minutes between sets.
Bench 85% of my max
135lbs X 4 (warmup) I added this for fear of missing a rep, wanted to be READY lol
170lbs X 6
170lbs X 6
170lbs X 6
170lbs X 6
Incline Bench 85% of my max
155lbs X 6
155lbs X 6
155lbs X 6
155lbs X 6

Ok at this point I was completely drained thanks to the Russian Bench, no wonder they make you do the heaviest weights on your 3rd day of the week, this way you have 2 days to recover from it, smart hehe. Anyways here's everything else I did.
Close Grip Bench Lost reps here, thanks to bench.
150lbs X 8
150lbs X 6
150lbs X 6
Pullups Again no power lol.
BW X 2
BW X 1
BW X 1
Bent Over Barbell Rows These weren't bad, could have pushed more prolly.
125lbs X 8
125lbs X 8
125lbs X 9
Deadlifts These were tough, but I did them all.
200lbs X 8
200lbs X 8
200lbs X 8
Shrugs These were easier today.
165lbs X 8
165lbs X 8
165lbs X 8
Standing Military Press Lost some reps of course.
105lbs X 8
105lbs X 6
105lbs X 5
Lateral Raises
20lbs X 8
20lbs X 8
20lbs X 8
Seated Rear Lateral Raises
8lbs X 8
8lbs X 8
8lbs X 8
Barbell Curls
60lbs X 8
60lbs X 8
60lbs X 8
Concentration Curls These went well I thought.
30lbs X 8
30lbs X 7
30lbs X 7
Dumbell Wrist Curls Improvement here pretty cool.
35lbs X 8
35lbs X 8
35lbs X 8
Barbell Reverse Wrist Curls
45lbs X 8
45lbs X 7
45lbs X 4
Chinups No power whatsoever.
BW X 1
BW X 1
BW X 1
Stomach
5 minutes nonstop crunches, ab rolls

Well it was a good workout I guess because I managed to hit all my reps on the bench and incline, but it really affected the rest of my workout. It really took everything I had out of me, everything. I have 2 days off from upper body though, so it works out perfect. I really think the routine is designed this way purposely. Plus next time I do upper body my bench session is gonna be soooo easy lol. I'm sure all my other lifts will be easy also next time I workout, I might even add some weight to deads...will see how I feel. I have to hit my current RM's on bench and incline next week, and the week after I have to break them, fun stuff. There will be no more 6 or 8 rep sets on bench, it's all like 5, 4, 3, 2, 1(MAX), type stuff for the next 2 weeks. Today was the heaviest and hardest day of course, since it was the last day for the 6 rep thing.

Here is the routine incase anyone wants to try it, a few weeks ago there is NO way I could have lifted what I lifted today, so yes it works. www.fortifiediron.com/bench.html

Kenn Hey thanks for stopping by, I was reading your journal last night actually lol. To answer your question I guess it's cause I got results a few years ago when I worked out like this so gonna do it again.

Edgar No nintendo god I couldn't deal with that!

Hahnb At first they did for me, but now my legs aren't even really that sore, I guess I'm used to them now not sure. What is bothering me though is my hip abductors, they hurt bad.

Justin Thanks bro, you know it.

Scott Hehe cool.

Oh tommorow is legs, and then my OFF day, and then the week starts over once again with upper body. So yea, 2 days off from upper body will be nice:D.

EdgarMex
10-09-2003, 01:31 PM
Originally posted by Dedicated
Edgar No nintendo god I couldn't deal with that!
[/B]

Dude, I was a kid when PacMan on a black and white screen was the rage, that'll give you a good idea of how things were "back then" LOL

That's a lot of volume, I don't think I could handle it, but if it is working for you, then by all means keep at it :thumbup:

Scott S
10-10-2003, 11:30 AM
Hey lemme be the first to compliment your new avatar. One of my favorite movies! :thumbup:

Coke
10-10-2003, 11:35 AM
Props to you bro for being able to do all that in one session - keep working hard...;)

Dedicated
10-10-2003, 11:53 AM
Edgar I used to have pacman for the atari. I was like 5 years old though or something, really little hehe.

Scott Yea that movie rocks, it's definitely one of the best of all time.

CoCoaThanks man, it was real rough. The bench session completely exhausted me, I'm just not used to giving it that much I guess. The weight was heavy for me, very heavy lol. I had no power whatsoever after that I'm surprised I was able to do my deadlifts hehe. I also lacked motivation during that workout. I listened to heavy metal, alternative, and rock whereas I usually listen to rap or some spanish music. Rap really does it for me though. Also I had a big speech to give that day, so I had that on my mind during the ENTIRE workout, that really affected me I think. Just goes to show that so much of it is mental.

Will post my leg workout in a few after I get motivated to go do it. Hopefully my abductors don't start hurting again.

Dedicated
10-10-2003, 05:04 PM
Bodyweight 164 pounds

Squats Huge power increase here, really surprised and HAPPY:).
65lbs X 10 (warmup)
120lbs X 2 just to feel the heavier weight
155lbs X 8 (PB)
150lbs X 8
145lbs X 8
140lbs X 8
135lbs X 8

Standing Calf Raises Need to find a new way to do these
155lbs X 12
155lbs X 12
155lbs X 12
155lbs X 12
155lbs X 12
135lbs X 12
45lbs X 6 Tryed something different, the above isn't doing **** for my calves
45lbs X 20
65lbs X 7
95lbs X 7

Leg Extensions
25lbs X 10 (warmup)
70lbs X 2 just to feel the heavier weight
115lbs X 8 (PB)
110lbs X 8
105lbs X 8
100lbs X 8
100lbs X 14 YEA **** YES what a BURN!

Leg Curls
25lbs X 10 (warmup)
40lbs X 2 just to feel the heavier weight
65lbs X 3 (PB)...but way to heavy to do X 8:(
50lbs X 8
50lbs X 8
50lbs X 8
50lbs X 8
50lbs X 8
35lbs X 8 Decided to attack my weakness, no rest from here on, just changed the weight and hit it
30lbs X 8
25lbs X 8
20lbs X 25
15lbs X 29 Ahhh I couldn't walk after this!

Barbell Lunges
45lbs X 12 (warmup)
70lbs X 12
70lbs X 12
70lbs X 12
75lbs X 12 (PB)
75lbs X 12
65lbs X 8 10 second rest then..
45lbs X 20 10 second rest then..
45lbs X 20 10 second rest then..
45lbs X 10

Solid workout, very happy. I did my usual 5 worksets for every exercise, all the extra stuff is just drop sets and warmups. Those sets you see that I only did 2 reps are just to "feel the weight". Monday when I do legs again I'm gonna try 160lbs on the squat. Also I need to find something better to do my calf raises on before Monday. Abductors still hurt, but it isn't as bad.

Overall an amazing power increase, I can't believe I squatted what I did heh. Again I think it's because I am forcing my body to adapt to the frequent and extreme punishment.

Tommorow is an off day, then Sunday the week starts over with upperbody once again!

Saint Patrick
10-10-2003, 05:10 PM
That's a helluva leg day, man. Props on the lunges, you'll feel those tomorrow fo sheezy. Good work.

Dedicated
10-10-2003, 05:21 PM
Originally posted by Saint Patrick
That's a helluva leg day, man. Props on the lunges, you'll feel those tomorrow fo sheezy. Good work.
For sure! I usually don't do drop sets, I'm not gonna be able to walk tommorow rofl. Thanks for stopping by man.:)

Scott S
10-10-2003, 06:08 PM
Dropsets pwn. Nice volume, as always! :thumbup:

I've had lots of trouble with balance when doing BB calf raises. You don't have a calf raise machine or leg press machine at your gym?

Dedicated
10-10-2003, 06:21 PM
Nope I workout in my living room hehe. I will try to get some pics of my setup to post maybe.

To do the calf raises I put each foot on a 45lb plate and go up on my toes, but the 45lb plates don't come off the ground high enough to let me get a full range of motion in the calf, thus my calves don't get worked properly. I need to find something that is twice as thick as a 45lb plate and that doesn't slide around, so it needs to be very heavy. I tried using some boxes filled with tiles today for a few sets there but the boxes were breaking and bending. And yup balance is rough with barbell calf raises but I gotta deal with it sucks hehe.

Scott S
10-10-2003, 11:38 PM
Maybe an investment in some thicker 100lb plates might help. ;)

JuniorMint6669
10-11-2003, 07:40 PM
Originally posted by Dedicated

Squats Huge power increase here, really surprised and HAPPY:).
65lbs X 10 (warmup)
120lbs X 2 just to feel the heavier weight
155lbs X 8 (PB)
150lbs X 8
145lbs X 8
140lbs X 8
135lbs X 8


You kick ass! :thumbup: Gonna catch up to me in no time ;)

Dedicated
10-11-2003, 09:30 PM
Scott Yea 100lb plates would work.

JuniorMint Thanks dude, I doubt I will catch up to your squat anytime soon though, 285 is loooong way away hehe. If I ever did I would need a new squat rack, mine is rated for 310 and it's used so I don't trust it too much:). What I would like though is too squat more than I bench!

Tommorows workout will be interesting, I get to see if my upper body strength has returned. Thursday when I did upperbody after the bench I was drained because it was so much weight, I think I'm recovered though.

Also the benching is completely different for these 2 coming weeks, really excited about that. Tommorow I do 5 sets with the last set being 180lbs X 1, really freaking easy lol. Tuesday same deal except the last set is 190lbs, plus I do extra high rep, low weight sets on this day. Then on Thursday same deal it's 5 sets but I have to hit my RM which is 200lbs, kind of scary cause I haven't benched that in a looong time. My RM for incline is 180lbs, I've never lifted that for incline but I get to on Thursday and I have no doubts about hitting that one.

The week after this I have to lift these RM's once again but I have to BREAK them as well, this is the real test, assuming I can lift all the sets/reps this week and get through it.

I'm really not sure what to expect, only time will tell If I can break these RM's. Would be real nice be able to bench like 225lbs though.

Dedicated
10-12-2003, 09:50 AM
Bodyweight 166 pounds

Bench
140lbs X 5
150lbs X 4
160lbs X 3
170lbs X 2
180lbs X 1
190lbs X 1
200lbs X 1
185lbs X 3
175lbs X 6
170lbs X 6
Wide Grip Bench
135lbs X 8
135lbs X 8
135lbs X 8
Incline Bench
165lbs X 1
175lbs X 1
185lbs X 1
190lbs X 1
170lbs X 6
165lbs X 5
160lbs X 5
155lbs X 6
Close Grip Bench
135lbs X 5
160lbs X 1
170lbs X 1
185lbs X 1
165lbs X 6
155lbs X 6
135lbs X 8
Pullups
BW X 3
BW X 3
BW X 3
Chinups
BW X 3
BW X 3
BW X 2
Bent Over Barbell Rows
95lbs X 10
135lbs X 10
145lbs X 7
150lbs X 7
145lbs X 8
135lbs X 9
Deadlifts
135lbs X 10
185lbs X 2
225lbs X 5
225lbs X 3
225lbs X 3
135lbs X 10 15 second rest then...
135lbs X 10 15 second rest then...
135lbs X 5
Barbell Shrugs
165lbs X 8
135lbs X 12
135lbs X 12
Standing Military Press
45lbs X 10
100lbs X 2
115lbs X 1
125lbs X 1
100lbs X 8
100lbs X 5
Lateral Raises
20lbs X 8
20lbs X 8
20lbs X 8
15lbs X 8
Seated Rear Lateral Raises
8lbs X 8
8lbs X 8
8lbs X 8
EZ-Bar Curls
50lbs X 8
80lbs X 4
80lbs X 4
100lbs X 2
Concentration Curls
30lbs X 8
35lbs X 7
30lbs X 6
Dumbell Wrist Curls
35lbs X 8
35lbs X 7
35lbs X 6
Barbell Reverse Wrist Curls
45lbs X 8
45lbs X 5
45lbs X 3
Stomach
5 minutes nonstop crunches, ab rolls, russian twists

Legs tommorow.

RuLess
10-12-2003, 11:41 AM
daaaaaaaaamn thats a lotta volume.. benches lookin good tho man.. haha i got some work to do on incline...

gl wid legs
peas

JuniorMint6669
10-12-2003, 11:44 AM
: passes out just looking at the volume :


How long did that take you man? Nice job, even if it took 3 hours :)

pruneman
10-12-2003, 05:07 PM
i dig the new avatar

Dedicated
10-12-2003, 05:53 PM
Ru1ess Whats up thanks for stopping by man!:)

Junior Hmm not sure I didn't time it but it was definitely a few hours, took a while, near the end I was getting kind of tired also. I'll prolly keep most everything to 3 sets per exercise + warmups next time.

pruneman Thanks man, I love that movie heh.


I really wish I had something else for the back besides pullups/chinups and bent rows. I mean pullups are great and everything but you get to the point where you can only do 1 each time and you can't really lift less than your own bodyweight. With like a lat pulldown machine I could do like 20 sets of crazy dropsets and stuff oh well.

I wonder if I will be able to wake up early to do legs, lately I say I'm going too and always end up doing legs in the afternoon. I don't know why it works out this way but this only happens with legs, I have no problem doing upperbody in the morning heh. Gonna try to wakeup early though tommorow and do legs.(see there I go again LOL)

Dedicated
10-13-2003, 02:40 PM
Bodyweight 165 pounds

Squats Nice improvement
65lbs X 10
100lbs X 2 Maybe make this set heavier
160lbs X 8 (PB)
155lbs X 8
150lbs X 8
145lbs X 8
140lbs X 8
Standing Calf Raise Tried something new, it's OK, need a better way to do these still
65lbs X 8
65lbs X 15
65lbs X 11
65lbs X 20
65lbs X 10
Leg Extensions Improvement here
25lbs X 10
70lbs X 2 This set needs to be heavier next time
125lbs X 8 (PB)
120lbs X 8
115lbs X 8
110lbs X 8
110lbs X 8
Leg Curls Suck, still hard. I'd do SLDL's but I do conventional deads on upper body day
25lbs X 10
50lbs X 8
50lbs X 8
50lbs X 8
50lbs X 8
50lbs X 8
Barbell Lunges Started at 75lb this time, nice improvement
45lbs X 12
75lbs X 12
75lbs X 12
75lbs X 12
75lbs X 12
75lbs X 12 10-15 second rest between sets after this from here on
45lbs X 12
45lbs X 12
45lbs X 12
45lbs X 12
45lbs X 8

Tommorow is upper body.

drew
10-13-2003, 06:43 PM
Dude, I don't know how you do all those sets of squats, but I like it!

Keep up the good work.

Scott S
10-13-2003, 06:53 PM
Wow, a squat drop set! Damn, you're hardcore...

Dedicated
10-13-2003, 08:08 PM
Scott Thanks man.:)
Drew I'm honored man, especially coming from the god of the squat himself:D.

Actually the idea of doing sets/reps like the one I did for the squat I got from HomeYield. Basically the idea is that every single set is 100% effort. There is a warmup set, then there is a set with a heavier weight but not too heavy and only for 2 reps or so. Then you do your first workset, which is also your heaviest.

It's a great way to workout but the only downside is the mental factor. You really have to be there mentally since every set is 100% effort. I will prolly mix it up a bit, dunno if I will be able to put myself in the position mentally to lift like this everytime, especially since I'm squatting 3x a week.

Meat_Head
10-13-2003, 09:09 PM
Originally posted by Dedicated
Bodyweight 166 pounds

Bench
140lbs X 5
150lbs X 4
160lbs X 3
170lbs X 2
180lbs X 1
190lbs X 1
200lbs X 1
185lbs X 3
175lbs X 6
170lbs X 6
Wide Grip Bench
135lbs X 8
135lbs X 8
135lbs X 8
Incline Bench
165lbs X 1
175lbs X 1
185lbs X 1
190lbs X 1
170lbs X 6
165lbs X 5
160lbs X 5
155lbs X 6
Close Grip Bench
135lbs X 5
160lbs X 1
170lbs X 1
185lbs X 1
165lbs X 6
155lbs X 6
135lbs X 8
Pullups
BW X 3
BW X 3
BW X 3
Chinups
BW X 3
BW X 3
BW X 2
Bent Over Barbell Rows
95lbs X 10
135lbs X 10
145lbs X 7
150lbs X 7
145lbs X 8
135lbs X 9
Deadlifts
135lbs X 10
185lbs X 2
225lbs X 5
225lbs X 3
225lbs X 3
135lbs X 10 15 second rest then...
135lbs X 10 15 second rest then...
135lbs X 5
Barbell Shrugs
165lbs X 8
135lbs X 12
135lbs X 12
Standing Military Press
45lbs X 10
100lbs X 2
115lbs X 1
125lbs X 1
100lbs X 8
100lbs X 5
Lateral Raises
20lbs X 8
20lbs X 8
20lbs X 8
15lbs X 8
Seated Rear Lateral Raises
8lbs X 8
8lbs X 8
8lbs X 8
EZ-Bar Curls
50lbs X 8
80lbs X 4
80lbs X 4
100lbs X 2
Concentration Curls
30lbs X 8
35lbs X 7
30lbs X 6
Dumbell Wrist Curls
35lbs X 8
35lbs X 7
35lbs X 6
Barbell Reverse Wrist Curls
45lbs X 8
45lbs X 5
45lbs X 3
Stomach
5 minutes nonstop crunches, ab rolls, russian twists

Legs tommorow.

JESUS! You must take a TON of ephedrine or roids lol

Otherwise I can't comprehend how you could do a workout like that!

Dedicated
10-14-2003, 05:55 AM
Bodyweight 164 pounds

Bench
100lbs X 10
135lbs X 2
170lbs X 6
170lbs X 6
170lbs X 5
Wide Grip Bench
140lbs X 8
140lbs X 8
Incline Bench
145lbs X 8
145lbs X 6
Close Grip Bench
150lbs X 6
150lbs X 4
Pullups
BW X 2
Chinups
BW X 3
Bent Over Barbell Rows
135lbs X 8
Deadlifts
135lbs X 6
135lbs X 6
Barbell Shrugs
135lbs X 20
Standing Military Press
45lbs X 15
45lbs X 10
Lateral Raises
20lbs X 8
Seated Rear Lateral Raises
8lbs X 8
EZ-Bar Curls
80lbs X 4
Concentration Curls
30lbs X 8
Dumbell Wrist Curls
35lbs X 6
Barbell Reverse Wrist Curls
45 X 8
Shoulder Rotations
20lbs X 20 10 forward, 10 back
25lbs X 20 10 forward, 10 back
Stomach
1 minute nonstop crunches lol

Time = 41 minutes

I need sleep badly, exhausted and it showed in my workout. Running really low on time also so just made sure to stimulate all the muscles somewhat and rushed the entire workout. I guess it's better than NOT working out, I'm not really disappointed at all. I might do a second pm workout today but I doubt it, I'd rather use that little bit of free time I get today to get some Zzz's. Must...get...sleep...lol

xMeat_Headx Hey thanks for stopping by man:)

Dedicated
10-14-2003, 02:52 PM
PM WORKOUT(SAME DAY AS ABOVE)

Bent Over Barbell Rows Good strength
135lbs X 8
135lbs X 8
135lbs X 8
Deadlifts Calluses on hands hurt so grip was off, but strength was there
135lbs X 10
225lbs X 3
225lbs X 2
200lbs X 3
Chinups Solid, grip is what kills me from doing more it seems
BW X 4
BW X 3
BW X 2
Standing Military Press Excellent on these
105lbs X 8
105lbs X 8
105lbs X 8
Decline Bench My arms aren't long enough, so only did 1 set, kind of awkward
180lbs X 2
Bench
180lbs X 2
175lbs X 3
Close Grip Bench
160lbs X 6
160lbs X 4
160lbs X 4
Wide Grip Bench
135lbs X 8 15 second rest then...
135lbs X 4 15 second rest then...
135lbs X 2
Dumbell Flys
20lbs X 8
25lbs X 8
30lbs X 8
Barbell Pullovers
45lbs X 8
55lbs X 8
55lbs X 8
Lateral Raises
15lbs X 8
20lbs X 8
20lbs X 8
Shoulder Rotations
35lbs X 20
35lbs X 20
35lbs X 20 Solid Burn Here.
Plate Crunches
45lbs X 50
45lbs X 20
45lbs X 20


Excellent workout, made up for that pussified excuse of a workout I did this morning, there was no excuse for that. Tommorow is legs.

Max-Mex
10-14-2003, 05:38 PM
Man I wish I had that much free time. :p

John0101
10-14-2003, 05:46 PM
why the volume?

Dedicated
10-14-2003, 08:06 PM
John0101 Hey welcome to my journal:). I believe that hard work produces results so I guess that's why the volume. Also I have been eating like a pig lately, so these longer sessions burn all those extra calories hehe. Scientifically this could all be good actually, all the food and all the volume, I mean with nutrient partitioning and stuff and all the excess calories being burnt off so no fat is stored. I have no idea if that would really work though but it makes sense.

To clarify what nutrient partitioning is. It's basically when you work a muscle more nutrients are partitioned to the muscle, like feeding the muscle or whatever. I wonder if all the volume would be really beneficial in that sense, since the more volume you have, the more nutrients end up being partioned for the muscle.

Also another reason do so much volume is cause I think it works for gains. I mean I tried like a one muscle a day split with less volume before but made crapola gains heh. I was also cutting hardcore though so that could be why. I rest "just enough" to where the muscle can grow and strength gains can happen. A few years ago when I worked out I would workout every single day lol. I would bench every single day, really dumb! I did this for an entire month and didn't make any gains. I used really crazy volume then also btw. So one day my friend is like "yo dude you are benching everyday? the muscles need to recover, when you workout you tear em up you need to rest etc". So I was like damn and starting working out 3x a week and blew the **** up lol. Anyways thats why I like volume.

Oh I also feel on like a 5-6 day split or whatever, the kind where you workout one muscle a day, that volume HAS to be less cause it's harder imo to workout like that. Cause even though you work different muscles each day, you work the upper body 2 days in a row. An example might be chest one day and back the next. Thats rough cause you are still using lots of the stabilizers etc. So working out like I do lets me do more volume without overtraining so easily I think.

JustinF
10-15-2003, 06:07 AM
I still can't get over the volume! :eek: But hey, whatever works for you bro! Keep it up.

Coke
10-15-2003, 07:29 AM
You are really such a dedicated cat!

...it is unreal that you went back in for a pm session after doing all that work in the am man! - but as bro Kenn would say, "if it ain't broke don't fix it" - :)

Mik
10-15-2003, 09:49 AM
Man, I got tired just reading all the volume. Nice work. stick with what works bro.

That avatar scares me.

Dedicated
10-15-2003, 12:48 PM
Justin Thanks man!
Cocoa Yea man you bet.
Mik LOL


You know I wasn't gonna workout today, I had a really ****ty day, lots of crap going on. Anyways after reading your posts I think I'm going to workout, you guys ROCK. In reality, the only people who motivate me to workout is myself and you guys lol. Kind of sad that nobody I know in real life supports my working out etc, I guess it's better that way cause you are supposed to workout for yourself anyways. Anyways gonna go hit legs and will post the workout in a few.

I got DOMS today from yesterdays workout, major DOMS too, dunno why. Chest, back, lats, tri's, traps, forearms, everything, it hurts lol. Sleep was pretty lousy last night too, and it won't be great tonight.

Dedicated
10-15-2003, 02:44 PM
Bodyweight ??? forgot today

Squats
65lbs X 10
120lbs X 2
160lbs X 8
155lbs X 8
150lbs X 8
145lbs X 8
140lbs X 8
Standing Calf Raise I do as many reps as I can till the boxes I use start to break, real ghetto
100lbs X 9
100lbs X 8
100lbs X 4
100lbs X 9
100lbs X 8
Leg Curls Still hard, I wish I could do SLDL
25lbs X 10
50lbs X 8
50lbs X 8
50lbs X 8
50lbs X 8
50lbs X 8
Leg Extensions
25lbs X 10
90lbs X 2
Lunges
45lbs X 12
75lbs X 12
75lbs X 12
75lbs X 12
75lbs X 12
75lbs X 12

Good workout, no more leg extensions, they are out of my routine. I have one of those end attachments on my bench and it's just built poorly I guess cause I heard a pop in my knee(not painful). Tommorow is upper body.

Alke
10-15-2003, 03:06 PM
why cant you do SLDL's?

nice sessions, specially your BB ROws! looks good bro' how long is your intervals? I did almost the same workouts as you for my cut, I was doing two sets of 12, two maybe three sets of 10 per exercise per BP with 30 second intervals, alternating with a few sets at 4-6 reps for a kicker :D

the only thing I thought odd was your chins, I sorta expected you to have more in there somehwere.........or did you just start doing them?

Alke
10-15-2003, 03:12 PM
you quoted:
>>I really wish I had something else for the back besides pullups/chinups and bent rows.<<

uhm.....those are all you need I think :D, once you start adding weight to your pullups, it just gets better and better!!! IMO those shrugs will add some thickness down the middle of your back too = they are not just for your traps

maybe you could do weighted hypers, IMO they are helping to build thickness in my lower back and this in turn is going to aid in my getting a bigger deadlift and squat = bigger everything

I cant do quotes, my stupid browser closes on my when I try to quote someone the usual way.....

Dedicated
10-15-2003, 03:20 PM
I can't do SLDL's cause the way my routine is setup, I do upper,lower,upper,lower,upper,lower, rest then it starts over. I do regular deadlifts on upperbody day. Also you gotta pick the weight up with SLDL, so there is upper body involvement there. Basically I'm afraid it would affect the recovery process and my progress on other lifts would suffer.

Hmm intervals good question. It varies, on bench , squat, and deads it's usually 2-3 minutes, everything else varies just random. I don't time it but it's a lot quicker, sometimes a few seconds etc.

And yea my chins suck:( I just started doing them a few weeks ago but that's no excuse. I really need to put more focus on improving chins and give it 100% on every set. Thanks for bringing that up I will put more effort into them.

Dedicated
10-15-2003, 03:29 PM
Originally posted by Kenn

uhm.....those are all you need I think :D, once you start adding weight to your pullups, it just gets better and better!!!
That's good to hear, I'm motivated now! Can't wait till tommorow gonna give it everything on chinups and pullups:D.

I feel like I've been slacking on them and "rushing through them". I guess because my chinup bar is away from my weights hehe. I have one of those door gym type things, the ones you put on the door then bend your legs and go up and down. So when I go to use it I kind of rush through them, but no more, more effort tommorow!!:evillaugh

Alke
10-15-2003, 03:40 PM
aahhhhhh, that makes perfect sense to me, on the recovery process I mean, so even a minor change as in SLDL's would add stress to an otherwise recovering BP. I can understand that bro'

hmmm, pullups on a door thingy, I got one of those, that is how I started at BW. Once I added weight though I do them in a gym now. I think the door ones are rated at like 300lbs?

you might want to check before you begin hanging a plate between your legs or you could bring the house down (or at least the door frame) LOL

I went to a hardware store and got a 4 foot length of chain, a clip rated at 400lbs, then loop it through the weight running it through your belt.

JuniorMint6669
10-15-2003, 07:37 PM
totally agree with SLDL being upper and lower body, though it is mainly lower back that is being involved. Lower back is also involved in most major leg movements (squat, deadlift) in a stabilizing role. As such, I moved my lower back excercises to leg day. This lets me do glute ham raises and good mornings without messing with the recovery process. I dont think SLDL's are *neccessary* but if you wanted to do them, you could move lower back to leg day like I did :)

Dedicated
10-16-2003, 03:59 PM
Bodyweight ??? forgot again

Bench
100lbs X 10
135lbs X 2
170lbs X 6
170lbs X 6
170lbs X 6
Incline Bench
160lbs X 6
160lbs X 6
160lbs X 6
Close Grip Bench
155lbs X 6
155lbs X 6
155lbs X 6
Dumbell Flys
20lbs X 8
25lbs X 8
30lbs X 8
Chinups
BW X 6 (PB)
BW X 4
BW X 2
Bent Over Barbell Rows
135lbs X 8
135lbs X 8
135lbs X 8
Deadlifts
135lbs X 10
185lbs X 2
225lbs X 3
Standing Military Press
105lbs X 8
105lbs X 8
105lbs X 6
Lateral Raises
20lbs X 8
20lbs X 8
Seated Reverse Lateral Raises
8lbs X 8
12lbs X 8
EZ-Bar Curls
80lbs X 7
80lbs X 5
Concentration Curls
40lbs X 5
Dumbell Wrist Curls
40lbs X 5
Barbell Reverse Wrist Curls
45lbs X 8
45lbs X 4
Shoulder Rotations
40lbs X 20
40lbs X 20
40lbs X 20
Barbell Pullovers
65lbs X 8
55lbs X 8
45lbs X 8
Dumbell Rows
40lbs X 8
40lbs X 8
40lbs X 8
Plate Crunches
45lbs X 30
45lbs X 20

ryan1117
10-16-2003, 04:25 PM
:omg:
That is all.

Dedicated
10-16-2003, 07:25 PM
Hey thanks for stopping by Ryan:).

Todays workout was good considering my sleep has been very bad the past few days. Lowerback was completely done that's why I only did 1 workset on the deadlifts and I only did 3 reps, didn't want to push it. Incline bench was heavier than usual, I think this is why I only got 6 reps on the last set of militaries, no biggy though. I put lots of emphasis on working my back today, also did 6 chinups finally, my old PB was 5.

As for my cut, it appears I am not losing bodyfat at 3000 calories a day although I am not 100% sure. The only thing I am positive of is that I am gaining muscle mass at this intake. Today I've eaten 2500 and I'm not really hungry, so I'm considering trying 2500-2700 for a few weeks. Not sure, hard choice, maybe I'll stick with 3000 for a while...decisions decisions heh.

Tommorow I might do legs or I might take the day off not sure.

Scott S
10-16-2003, 10:56 PM
Kinda late here, but I'm in agreement with the others that you won't need anything else for back other than rows and pullups. Just focus on those, and teh growth will happen. :nod:

Coke
10-17-2003, 01:42 PM
Good upper body session D - ;) ...I'd say stick to 3000 per day, at least you know you are still gaining muscle bro.

cphafner
10-17-2003, 02:00 PM
is that all one workout? That would take me 4 hours to finish.

Dedicated
10-17-2003, 04:14 PM
Originally posted by CoCoa
Good upper body session D - ;) ...I'd say stick to 3000 per day, at least you know you are still gaining muscle bro.
Good point man I never thought of it like that. Also it's actually getting kind of cold where I live! Pretty amazing considering how hot it was all summer, so the beach is definitely not an option for winter lol.


cphafner - Yea it's all one workout and welcome to my journal! It was under 2 hours I think, didn't seem to take very long at all. My energy was pretty low due to lack of sleep the entire workout so it was good considering that I guess.

Scott Yea I'm gonna start putting more focus into my chins, I took Kenn's advice and gave that first set of chins everything and set a PB for myself lol.

Today is leg day, I haven't worked out yet, but I just woke up from a nap, yes a nap I SLEPT!!:D My knee was bothering me thanks to leg extensions so I had planned to take the day off but it's feeling way better now after taking a nap. My upper body is torn up from yesterdays session, tommorow is my scheduled OFF day so that shouldn't be a problem unless I can't control myself lol. Today is the 6th day in a row of working out so I'm gonna make an effort to take tommorow off like I'm supposed to If I do workout today.

Alke
10-17-2003, 04:24 PM
nice session bro :thumbup: :thumbup:

thats cool your flatbench and incline bench are about the same, my flatbench is stronger than my incline right now, I usually only do incline on a cut, and flatbench on bulk.

are you doing your concentration curls seated or bent over? I have never done those myself......

Dedicated
10-17-2003, 04:34 PM
I do my concentration curls bent over and seated. They work that other part of the bicep, the brachialis or whatever, the part that gets worked with preacher curls. This is why I do them because regular curls don't work that muscle and I don't have one of those preacher things. I figure if I work both I'm working my arms a little better.

About the incline bench really good point, I was thinking about that the other day. My militaries are good in comparison to the rest of my lifts and incline bench recruits the front delts a lot so I think this is why they are so close.

Also after some thought to what Cocoa said I've decided to stick with 3000, cause at least at this intake I feel confident that my lifts can keep improving and maybe someday I can be as strong as him:D. No room for the weak!

Strider2
10-17-2003, 05:28 PM
Nice work buddy, keep fighting the good fight. :strong:

BTW the guy on the recieving end of your avatar has got to be dead by now.

Dedicated
10-17-2003, 08:51 PM
Bodyweight 163.5 pounds

Squats
65lbs X 10
135lbs X 2
160lbs X 5
165lbs X 4
175lbs X 1 (PB)
Standing Calf Raises
100lbs X 12
100lbs X 12
100lbs X 12
Leg Curls
25lbs X 10
35lbs X 10
35lbs X 10
Barbell Lunges
45lbs X 12
80lbs X 12 (PB)

Really light workout tonight, it was under an hour.

Hey strider thanks for stopping by:)

Coke
10-18-2003, 01:48 PM
Even them light sessions have meaning dude! - ;) ...good deal on them lunges

Scott S
10-18-2003, 01:57 PM
Originally posted by Strider2
BTW the guy on the recieving end of your avatar has got to be dead by now.



LOL... it's a printer. And it's not a pretty scene. ;)

Dedicated
10-18-2003, 02:44 PM
Bodyweight 163 pounds

Started with this, all real heavy for me.
Bench
135lbs X 5
170lbs X 6
190lbs X 1
210lbs X 1 Spotter touched the bar here lol
210lbs X 1 (PB) So I did it again, woohoo!:D
Wide Grip Bench
185lbs X 4 Wow felt strong here:)
Close Grip Bench
185lbs X 3 Again Wow, this was my 1RM before
Chinups
BW X 6 I felt strong with these
Bent Over Barbell Row
165lbs X 5
Deadlifts
225lbs X 3
Standing Military Press
125lbs X 4 Wow these were good, this was my old 1RM
Barbell Curl
90lbs X 5 Strength was great here


Then I did this stuff...
Lateral Raises
20lbs X 8 Ok these were HARD, dunno why lol
Seated Reverse Lateral Raises
12lbs X 8
Dumbell Flys
20lbs X 10
25lbs X 10
30lbs X 10
Dumbell Rows
40lbs X 8
40lbs X 8
40lbs X 8
Barbell Pullovers
55lbs X 10
55lbs X 10
55lbs X 10
Shoulder Rotations
40lbs X 20
40lbs X 20
40lbs X 20
Concentration Curls
40lbs X 5
Dumbell Wrist Curls
40lbs X 5
Barbell Reverse Wrist Curl
45lbs X 8
Plate Crunches
45lbs X 20
45lbs X 10

Good workout, I did all my big movements really heavy and stopped them all short of failure. Frequent and heavy while staying fresh seems to be the best way to increase strength, well at least that's how the bulgarians and russian powerlifters do it heh. Not sure how that works for size gains but increasing strength is fine with me.

This is my 7th day in a row of working out so I am due to take a day off, in fact that day was today but I chose to workout anyways.
I'll take a day off soon just not sure when, just gonna wait and see how I feel.

Cocoa Yea your right it's better than nothing hehe.

Dedicated
10-18-2003, 05:05 PM
These are my new goals for training. Figured I would make some since I never have. I'm going on vacation in late December and I come back in early January. So before the end of January I want to meet these goals. . These are lifts that I will always do, I enjoy them, and it's hard to cheat on any of these I think that's why I picked them. Kind of sad how my squat goal is only 250lbs and is still under my bench lol. I guess it's expected since I never trained legs until recently. Also my squat rack is only rated for 310lbs, so once I get up there I gotta buy a good one.

Bench 260lbs (this would let me do 225lb X 5!)
Squat 250lbs
Deadlift 300lbs
Close Grip Bench 225lbs (this would let me do 200lb X 5!)
Wide Grip Bench 225lbs (this would let me do 200lb X 5!)
Incline Bench 225lbs (this would let me do 200lb X 5!)
Standing Military Press 155lbs (this would let me do 135lb X 5!) 2 45lb plates!
Chinups 15XBW

Also today I looked a little leaner in the mirror, maybe it's that ripped fuel stuff I started taking, I got some ephedra free ripped fuel and I've been taking it for 3 days now. I still have some of the old ripped fuel(w/ephedra it was discontinued) but I haven't been taking it. I also have this other stuff with ephedra but it's REALLY strong.

Oh and according to exrx I burn about 2700 calories a day. I put that I sitting/resting 16 hours a day, do light activity for 6 hours a day, and workout for 2(it's not always 2 hours though). I prolly burn more or less depending on the day. I'm still eating 3k a day, give or take a few hundred, and it's comfortable.

Tommorow I'm gonna do legs and I'm gonna do it real heavy. I might try to break my current RM of 175lb on the squat or just maybe try to do it for reps or something. Maybe I can do it, my legs are feeling better today. They were soooo thrashed last night.

drew
10-19-2003, 07:12 AM
Those are some huge goals bro, good luck :)

Just be careful when you max on the squat. Watch your form, don't allow your back to round out or you'll be very sorry in the morning.

Dude, I'll trade you my 285 RM on the squat for your 210 on the bench. lol

Dedicated
10-19-2003, 12:12 PM
Squats
65lbs X 10
135lbs X 2
175lbs X 1
170lbs X 1
Standing Calf Raise My boxes are gone, these sucked
135lbs X 8
135lbs X 8
135lbs X 8
Leg Curls
25lbs X 10
25lbs X 10
25lbs X 10
35lbs X 10
Barbell Lunges
45lbs X 12
80lbs X 12

Hey drew thanks for stopping by. Yea they are huge goals, kind of nuts hehe.


*************EDIT ****************
Ok I'm in a competition with some other WBB members and if I want to stand a chance I need to follow some form of weight/rep scheme. Here's what I came up with, my split isn't changing it is still upperbody,lowerbody, repeat.

Workout 1(Upper Body Strength)
Take my time, main focus is making every rep. Once I can make every rep, add 5lbs next time.
Bench 190lbs X 3, 3, 3 or max out
Wide 185lbs X 3, 3, 3 or max out
Incline 180lbs X 3, 3, 3 or max out
Close Grip 185lbs X 3, 3, 3 or max out
Chinups BW+5 X 3, 3, 3 or max out
Deadlifts 225lbs X 3, 3, 3 or max out
Military Press 125lbs X 3, 3, 3 or max out
Barbell Curl 90lbs X 3, 3, 3
Concentration Curls 40lbs X 3, 3, 3

Workout 2(Upper Body Hypertrophy)
Main focus is doing everything with 1 min rest between sets, and 2 minutes between exercises. Might adjust volume/weights if it interferes with my strength workout.
Bench 145lbs X 12, 12, 12
Wide Bench 140lbs X 12, 12, 12
Incline Bench 135lbs X 12, 12, 12
Close Grip Bench 140lbs X 12, 12, 12
Flys 20lbs X 12, 12, 12
Barbell Pullovers 45lbs X 12, 12, 12
Bent Rows 135lbs X 12, 12, 12
Dumbell Rows 40lbs X 12, 12, 12
Deadlifts 135lbs X 12, 12, 12
Barbell Shrugs 135lbs X 12, 12, 12
Military Press 100lbs X 12, 12, 12
Lateral Raises 15lbs X 12, 12, 12
SR Lateral Raises 8lbs X 12, 12, 12
Shoulder Rotations 40lbs X 20, 20, 20
Barbell Curls 60lbs X 12, 12, 12
Concentration Curls 25lbs X 12, 12, 12
Wrist Curls 25lbs X 12, 12, 12
Reverse Wrist Curls 45lbs X 8, 8, 8
Plate Crunches 45lbs X 20, 20, 20

Workout 3(Lower Body Strength)
Take my time, once can make every rep add 5lbs next time.(on squat only, everything else just feel it out)
Squat 165lbs X 3, 3, 3 or max out
Calf Raise random sets/reps
Leg Curl 25lbs X 12, 12, 12
Lunge 80lbs X 12, 12, 12

Workout 4(Lower Body Hypertrophy)
1 minute rest between set, 2 minute between exercises
Squat 145lbs X 12, 12, 12
Calf Raise, Leg Curl, and Lunge Same as above

I'm still doing my upper, lower split so nothing is changing, the only thing I'm trying to do is add some order to my workouts cause they are all random and chaotic when it comes to reps/weights used lol. My last few workouts have been short and heavy, so I'm rdy for some volume. So I'm gonna go 2, 4, 1, 3, repeat. Offdays are at random. I haven't taken an offday in over a week but I'm starting to get more veins in my arms and I think it's cause of all the working out so no rest!:D.

EdgeCrusher
10-20-2003, 07:13 PM
Originally posted by Dedicated Workout 1(Upper Body Strength)
Take my time, main focus is making every rep. Once I can make every rep, add 5lbs next time.
Bench 190lbs X 3, 3, 3 or max out
Wide 185lbs X 3, 3, 3 or max out
Incline 180lbs X 3, 3, 3 or max out
Close Grip 185lbs X 3, 3, 3 or max out
Chinups BW+5 X 3, 3, 3 or max out
Deadlifts 225lbs X 3, 3, 3 or max out
Military Press 125lbs X 3, 3, 3 or max out
Barbell Curl 90lbs X 3, 3, 3
Concentration Curls 40lbs X 3, 3, 3

Workout 2(Upper Body Hypertrophy)
Main focus is doing everything with 1 min rest between sets, and 2 minutes between exercises. Might adjust volume/weights if it interferes with my strength workout.
Bench 145lbs X 12, 12, 12
Wide Bench 140lbs X 12, 12, 12
Incline Bench 135lbs X 12, 12, 12
Close Grip Bench 140lbs X 12, 12, 12
Flys 20lbs X 12, 12, 12
Barbell Pullovers 45lbs X 12, 12, 12
Bent Rows 135lbs X 12, 12, 12
Dumbell Rows 40lbs X 12, 12, 12
Deadlifts 135lbs X 12, 12, 12
Barbell Shrugs 135lbs X 12, 12, 12
Military Press 100lbs X 12, 12, 12
Lateral Raises 15lbs X 12, 12, 12
SR Lateral Raises 8lbs X 12, 12, 12
Shoulder Rotations 40lbs X 20, 20, 20
Barbell Curls 60lbs X 12, 12, 12
Concentration Curls 25lbs X 12, 12, 12
Wrist Curls 25lbs X 12, 12, 12
Reverse Wrist Curls 45lbs X 8, 8, 8
Plate Crunches 45lbs X 20, 20, 20


I've never seen so many exercises in a single upper body workout in my life. Why not concentrate on a few major upper body exercises like Bench, Shoulder Press, Close Grip Bench, Curls, Rows and Pull-ups (and maybe some grip work)?

Dedicated
10-20-2003, 07:28 PM
Bodyweight ??? forgot again

For the bench, incline, and close grip I might use less weight next time, especially with the rest intervals I am using. I'd like to get 12 reps at least twice hmm.
Bench
145lbs X 12
145lbs X 8
145lbs X 6
Incline Bench
135lbs X 10
135lbs X 6
135lbs X 5
Close Grip Bench
140lbs X 9
140lbs X 5
140lbs X 5
Flys Did these sloooow.
20lbs X 12
20lbs X 12
20lbs X 12
Barbell Pullovers These felt good.
45lbs X 12
45lbs X 12
45lbs X 12
Bent Over Barbell Rows
135lbs X 12
135lbs X 11
135lbs X 9
Deadlifts
135lbs X 12
135lbs X 8
135lbs X 8
Barbell Shrugs Easy lol.
135lbs X 12
135lbs X 12
135lbs X 12
Standing Military Press Hard, too much weight I think
100lbs X 9
100lbs X 6
100lbs X 4
Lateral Raises Hard
15lbs X 12
15lbs X 12
15lbs X 12
Seated Rear Lateral Raises
8lbs X 12 It felt like my fingers were going inside the dumbell here, what a pump
8lbs X 12
8lbs X 12
Shoulder Rotations
40lbs X 20
40lbs X 20
40lbs X 20
EZ-Bar Curls All the arm work below gave me a huge pump!
60lbs X 12
60lbs X 7
60lbs X 5
Concentration Curls
25lbs X 10
25lbs X 10
25lbs X 10
Dumbell Wrist Curls
25lbs X 12
25lbs X 12
25lbs X 12
Reverse Dumbell Wrist Curls Tried dumbells this time, works pretty good
8lbs X 12
8lbs X 12
8lbs X 12
Dumbell Bent Rows
40lbs X 12
40lbs X 12
40lbs X 12
Plate Crunches
45lbs X 20
45lbs X 20
45lbs X 20

Time between sets(compound) = 45-60
seconds
Time between sets(isolation) = 30-60 seconds
Time between exercises = 2 minutes
Total Workout Time = 1.5 hours or so

Very intense workout, was amazing. It brought back lots of memories of working out in my garage years ago, I guess the intensity triggered those intense workouts that remain in my unconscious from years ago. What a rush, snot bubbles galore, huge pump, ****ing great I love it:evillaugh Thats a good sign because they say one of the signs of overtraining is not being able to get the pump.

The focus was on hypertrophy today so I kept the rest between sets and exercises minimal. ATP is supposedly regenerated in 50-60 seconds supposedly so the rest period for growth was perfect. Next upper body session will be low reps with big weights with a focus on strength. Tommorow is legs with the focus on hypertrophy, not sure if I will do it tommorow though, depends on how my legs feel and if I have time.

Dedicated
10-20-2003, 07:32 PM
Originally posted by EdgeCrusher


I've never seen so many exercises in a single upper body workout in my life. Why not concentrate on a few major upper body exercises like Bench, Shoulder Press, Close Grip Bench, Curls, Rows and Pull-ups (and maybe some grip work)?
Hey welcome to my journal I didn't see your post hehe. Actually that reminds me I ended up dropping wide grip bench, maybe I'll do that from time to time instead will just see how I feel. I felt the benching I did today was enough to work my chest solidly.

EdgeCrusher
10-20-2003, 07:38 PM
Your workout looks like it would workout your chest, but it looks like your gonna spend a lot of time in the gym and you might end up overtraining quite a lot. The volume in your last workout is mindboggling. You have lots of endurance, and that might be good for building muscle, but if your goal is strength (which you indicate your goal is to increase your lifts) then you might want to go low volume, small # of good exercises, and use heavy weights. I was doing what you seem to be doing now (hitting every upper body exercise in your gym) but I've noticed my biggest gains were from doing 4-5 exercises, 3 sets, and with an intended max of 6 reps (even though I keep going over when I reach a new weight that I can do more than 6 reps to see what I can do) and go from highest weight to lowest (like, I would do 185, 165, 155 or something like that)

Dedicated
10-20-2003, 07:53 PM
I workout at home hehe:)

Yea I also think for strength low reps with bigger weights is waaay better, I'm gonna be doing that my next upper body workout. My goal is strength but I wouldn't mind putting on a little size either heh. I also have a little fat I need to burn off as well, so the metabolic boost from these workouts is great.

My next upperbody workout won't be nearly as intense as this workout. I'll take my time between sets and focus on lifting the big weights and making the reps.

For some reason I can't do this volume with legs, squats and lunges really kick my ass lol.

Again though I agree 100%, low reps with big weight rocks for strength. I did some reading on bulgarian and russian powerlifting techniques and these guys are benching like 9x a week with low reps, 1-3. But since I wouldn't mind a little size figured I'd mix it up a bit and do big weights with low reps one day and higher reps with a longer TUT for growth on the other day.

Dedicated
10-21-2003, 02:54 PM
Resting today, pretty sore. Legs feel recovered but I barely slept last night. Weighed in at 166 pounds this morning also.

Dedicated
10-22-2003, 02:47 PM
Bench
135lbs X 3
165lbs X 3
190lbs X 3
195lbs X 3
195lbs X 2
Incline
180lbs X 3
180lbs X 3
180lbs X 3
Close Grip Bench
185lbs X 3
185lbs X 2
185lbs X 2
Chinups
BW+5 X 3
BW+5 X 3
BW+5 X 3
Standing Military Press
125lbs X 3
125lbs X 3
125lbs X 3
130lbs X 2
135lbs X 1
140lbs X 1 (PB) I didn't think I'd get this but I did
EZ-Bar Curls
90lbs X 3
90lbs X 3
90lbs X 3
Concentration Curls 40's are the heaviest safe dumbells I have
40lbs X 3
40lbs X 3
40lbs X 3
Plate Crunches
45lbs X 20
45lbs X 20

Total time = 1.5 hours roughly, not a very fast paced workout just heavy

Good workout, set a personal best on military press I really enjoy those. I kept everything heavy and took my time this workout.
Originally I was gonna work legs but when I tried to squat my right knee felt weak so I chose to work upper body instead. If I workout tommorow I'll do legs but I'll be really careful, if not I'll take tommorow off.

Also another thing worth mentioning is I didn't deadlift today. To deadlift would mean I would have to bend my right knee. Now my knee wasn't hurting but that week feeling it had told me I need to chill out on the knee. I think the cause of my knee problem was those leg extensions, glad I stopped doing them.

Alke
10-22-2003, 03:38 PM
nice session dedicated, I can tell you upped the weight for those. Props fr those militaries, that is impressive doing them standing even.

how did those chins feel with the extra weight?

Dedicated
10-22-2003, 03:48 PM
Thanks man.

Chins felt very very strong. The first 2 sets were very far from failure. However on the last set 3 was all I had. I held the weight inbetween my legs, felt kind of awkward. Is there an easier way to hold the weight without buying any equipment? Maybe a backpack?

aka23
10-22-2003, 04:02 PM
Originally posted by Dedicated
I held the weight inbetween my legs, felt kind of awkward. Is there an easier way to hold the weight without buying any equipment? Maybe a backpack?

I do weighted pullups by putting plates in a backpack. This approach has worked flawlessly for me at up to +60lb. Plenty of others have had success with weight belts.

Scott S
10-22-2003, 04:14 PM
Yeah, I'd invest in a dip belt pretty soon. You DO intend to be using multiple plates eventually, right? ;)

drew
10-22-2003, 06:49 PM
Looking good man. Gread job on the military press!

Smart move laying off the knee. Don't stay off too long though. The squat gods will come get you.

Dedicated
10-22-2003, 07:37 PM
aka Hey welcome to my journal man! I will use my backpack from now on till I start getting up there in weight thanks:)

Scott Yes definitely I must get wings like Bruce Lee. That would be so cool to use multiple plates. I hope to make improvements fast since I'm still relatively new to all this backwork and I'm eating like an animal. I just hope I don't get fat. If I start to get fat I might decide to start cutting seriously again. I still look good with a shirt "on", lets hope it stays that way hehe.

drew Thanks man I'm starting to feel the stress all over my upper body now from that workout. It's like a different kind of soreness when I lift heavy, dunno why. Yea it will be 3 days with no squatting tommorow morning, nuts. I'm gonna make a real effort to squat tommorow and in the morning hopefully, but I will prolly start light and pyramid up or something if my knee feels ok. Lunges I think I can definitely do with no problem, so worst case I will do those if all goes well.

Max-Mex
10-22-2003, 10:00 PM
outnumber outnumber outnumber outnumber outnumber outnumber outnumber outnumber outnumber outnumber outnumber outnumber outnumber :shoot: :shoot: :shoot: :shoot: :shoot: :shoot:

Max-Mex
10-22-2003, 10:01 PM
same amount of volume as you workouts. :D

BTW, good sessions. Get some new DB's.

Dedicated
10-23-2003, 06:46 AM
ROFL.


Yea I do need to dumbells, would be cool to do heavy dumbell benching. I'm so obsessed with my benchpress lol, maybe one day when my bench is up there I can myself a bench jockey:)

Dedicated
10-23-2003, 11:50 AM
Squats 1 minute rest between sets
100lbs X 12
100lbs X 10
120lbs X 8
140lbs X 3 it wasn't the weight that kept me from doing more, it was the pain in my knee ugh:(
Leg Curls
25 X 10
25 X 4 At this point I just said **** it

I'm not gonna work legs for a while, going to try to restrain myself from doing so till my knee gets better. I tried to do lunges without the bar and I felt pain in my knee. Really sucks.:( Tommorow I'll do upperbody maybe. This might keep me from doing deadlifts for a while too, I don't want to do anything to aggravate it anymore.

I think 1-3 weeks off from legwork will fix it. It's not extremely painful but it's not the typical muscle soreness pain, it's knee pain.

drew
10-23-2003, 01:30 PM
Good boy. Squats make you happy. Kinda like sex. Your face gets red and you lose your breath, and they leave you sweating and bewildered afterward.

Try wrapping your knees for a while when you squat. It will take some pressure off the joints.

Dedicated
10-25-2003, 01:23 AM
Didn't lift weights today, didn't have time. I did however strain myself physically. I feel so beat up after today, it was "one of those days". Hopefully tommorow isn't nearly as hectic as today was. I might workout tommorow.

aka23
10-25-2003, 02:19 AM
Originally posted by Dedicated
I'm not gonna work legs for a while, going to try to restrain myself from doing so till my knee gets better. I tried to do lunges without the bar and I felt pain in my knee. Really sucks.:(
...
I think 1-3 weeks off from legwork will fix it. It's not extremely painful but it's not the typical muscle soreness pain, it's knee pain.

I believe you mentioned being in college earlier. If the problem does not correct itself within a few days, you might want to see a physical therapist or doctor at your campus health facilities. There are many possible causes of knee pain which require different treatments. Some are serious others are not. A good portion will benefit from rest, ice, or antiinflamatory medications. In some cases it is safe or helpful to do certain other leg exercises such as partial squats (less than parallel) or certain types of smith squats while taking time off from full squats. Some injuries can be related to incorrect form while squatting or muscle imbalances, such as much weaker hamstrings than quads.

I hope you feel better soon.

ChampionLifter8
10-25-2003, 02:25 PM
Great job so far you have a lot of volume in your workouts and your getting some good results. Good luck

Dedicated
10-25-2003, 03:29 PM
aka Yes I am in college, that's a good idea. I think the culprit is incorrect form, I have never actually seen anyone squat except in videos so I will have to work on my form. In particular, I think I need to focus more on pushing off the heels. Of course the leg extensions could have something to do with it. When I started doing those heavy is when my knees started making poping sounds when I extend them. The pain today isn't bad at all.

ChampionLifter8 Thanks and welcome to my journal. I see you're into powerlifting by your sig, very cool.

I might workout today. I was pretty active yesterday physically so I'm somewhat hesitant to work the entire upperbody, I might still need some more recovery time. Will see how I feel in a little while.

Dedicated
10-25-2003, 06:35 PM
I did some Chest, Shoulder, and Tricep stuff.

Bench
135lbs X 10
155lbs X 8
185lbs X 5 Maybe could have gotten 6, but no spotter, if I get 6 I can use that for the WBB contest I'm in
200lbs X 2 Would have liked to get 1 more, but no spotter, still ok I guess, this was my old 1RM
185lbs X 3
135lbs X 10
Wide Grip Bench
155lbs X 8
155lbs X 8
155lbs X 7
Close Grip Bench
155lbs X 5
135lbs X 7
135lbs X 5
135lbs X 5
Dumbell Bench First time doing these, fun
20lbs X 12
25lbs X 12
30lbs X 12
40lbs X 12
Flys
20lbs X 12
20lbs X 8
20lbs X 7
Standing Military Press Shoulders were done at this point from all the benching
100lbs X 8
115lbs X 4
115lbs X 2
Standing Dumbell Military Press First time doing these, I enjoyed them
20lbs X 8
30lbs X 8
30lbs X 8
Seated Rear Lateral Raises
8lbs X 12
12lbs X 8
15lbs X 4
Lateral Raises
15lbs X 8
20lbs X 8
20lbs X 8
Plate Crunches Did these on decline bench this time
5lbs X 20
20lbs X 10
20lbs X 10
20lbs X 10
Incline Bench Did this last, really hard cause shoulders and chest had nothing left
135lbs X 8
135lbs X 5
135lbs X 3

Knee still hurts and my left wrist feels a little uncomfortable. My next workout will be back and biceps. Might workout tommorow if not I will do it Monday.

Coke
10-25-2003, 07:04 PM
...great push session bro - nice work as always!

Scott S
10-25-2003, 07:10 PM
Nice work Dedicated! Any reason in particular you're doing wide-grip, regular, AND close-grip bench? Since you're adding DB bench (my fave), you might want to take out regular or wide-grip. Just a thought.

You'll get 185 x 6 next time, I know it. :thumbup:

Dedicated
10-25-2003, 07:52 PM
Cocoa Thanks man:)
Scott I really liked the DB bench but the only thing that sucks is 40lb dumbells are the heaviest I have. I have dumbell handles that can hold olympic plates but I was doing curls one day with them and a plate fell off LOL. So If I use those for DB bench I might kill myself, sucks so bad. I need to buy some new DB's but they are expensive. The cheapest I can get Dumbells/Weights etc is 50 cents a pound. So like a pair of 50lb dumbells would be 50 dollars. Also I'm not sure if I can get really heavy dumbells like 75lb ones at that price, never seen them at the store hmm. Maybe for a xmas present who knows. Hmm now that I think about it I could borrow some 95lb dumbells from a friend, but I can't DB bench 95lbs so it would be a waste except maybe for shrugs hehe. Hopefully I will have some extra cash soon so I can pick some up, I keep hearing DB bench is awesome for building mass.

Oh I do the widegrips cause I feel my chest is my weakness when it comes to the benchpress, it really works it harder. My lats are prolly a weakness as well. I do the closegrips for the triceps.

One thing that I noticed today was that the dumbell militarys really felt different. It felt like a whole new world of muscles were being worked, especially in my back. Need heavier dumbells!!

HahnB
10-25-2003, 09:19 PM
Nice work, buying dumbells is a bitch for me too. I have 3 sets of them now, and they cost me a arm and a leg at dicks sports. I have one of those cards to get a discount so I think I pay a little less but they charge around .50 a lb. Luckily for my wallet my current routine doesn't use dbs for chest lol.

aka23
10-25-2003, 11:32 PM
I have two sets of standard 1" DB handles from newyorkbarbells.com . For heavier lifts, I use a set of threaded 18" handles. I feel confident that the plates will not fall off because of the threaded lock.

The company sells several varieties of Olympic handles as well , which are listed at http://www.newyorkbarbells.com/bars&handles2.html and http://www.newyorkbarbells.com/bars&handles.html . They have different types of collars and lock systems. A representative from the company could probably explain the differences between the handles and which types would have a risk plates of falling off.

Jiin10
10-26-2003, 01:08 PM
nice workout bro! i was just curious how u had time to do three body parts in one session, def impressive...good luck to u and best of wishes

drew
10-26-2003, 01:50 PM
Great bench D! Hope that routine works out for me as well as it looks like it worked for you.

Oh btw, Dedicated is the perfect sn for you. lol

Dedicated
10-26-2003, 05:16 PM
Hahn Ya they are expensive.

aka Thanks for the link, they have some nice ones that hold olympic plates on there that I liked. I would need to buy more plates though hmm. Either way that place has hex dumbells at really good prices. When xmas time rolls around I might pick up some stuff, maybe even one of those power racks. Awesome links though, I spent over an hour drooling over all the equipment hehe.

Jinn10 Welcome to my journal and thanks:) Actually usually I do full upper body sessions and full lower body sessions. I also enjoy fullbody sessions and any session that involves benching! If my bench gets better I will be a bench jockey lol.

drew I'm sure it will work for you, I only did 2 weeks of it btw and it worked for me, after that I said screw it lol. I have a hard time following strict routines, I just go with the flow now. Also I don't like the name Dedicated, wish I could change it but to what I do not know LOL.

I didn't workout today, but I fixed my car yay! It was broken over the weekend and caused me lots of grief lol. I'm not very mechanically inclined so it felt good to fix something on my own.

Tommorow I must workout and I have to do at least back and biceps, might do other stuff as well.

Scott S
10-26-2003, 06:49 PM
LOL definitely get some heavier DBs. I'd be too chicken to hold plate-loaders over my head. :eek:

Dedicated
10-28-2003, 05:46 AM
Dumbell Rows
40lbs X 12
40lbs X 12
40lbs X 12
Chinups
BW+5 X 3
BW+5 X 2
BW+5 X 2
Bent Over Barbell Rows
135lbs X 8
135lbs X 8
135lbs X 8
Barbell Pullovers
45lbs X 12
45lbs X 12
45lbs X 12
Barbell Curls
45 X 12
65lbs X 10
85lbs X 6
Concentration Curls
25lbs X 12
25lbs X 12
25lbs X 12
Dumbell Wrist Curls
25lbs x 12
25lbs x 12
25lbslbs x 12
Reverse Dumbell Wrist Curls
8lbs X 12
8lbs X 12
8lbs X 20
12lbs X 8
12lbs X 8

This was yesterdays workout, did back and biceps, forgot to do traps! Not working out today but will be doing shoulders, chest and tri's tommorow. I might do some back/bi work then also not sure. Really hungover today sux. Oh I gained some weight, 168.5 pounds, I think thats a few pounds over though, went to the bathroom a few times after that, seriously hungover lol.

Coke
10-28-2003, 08:04 AM
Plenty of back and bi work bro, no surprise - :D

...keep it up, the workouts that is, the drinking too bro - ;)

Dedicated
10-29-2003, 05:12 PM
Bench BENCH ROCKED TODAY YESSSSSS!
100lbs X 4
150lbs X 3
180lbs X 2
185lbs X 1
200lbs X 3 No spotter so couldn't go for more on any of these sets, still awesome though
200lbs X 2 Repping my old RM hell yea! I used to fear doing this w/out a spotter lol
200lbs X 2
200lbs X 2
200lbs X 2
185lbs X 6 Hell yea, can't believe I got this after all that benching, I can use this for that contest I'm in
Close Grip Bench
155lbs X 10 YEA this was nice
175lbs X 4
135lbs X 8
135lbs X 6
135lbs X 4
135lbs X 8
Standing Military Press
100lbs X 8
100lbs X 8
100lbs X 7 Couldn't get 8
Dumbell Military Press
25lbs X 8
35lbs X 4
35lbs X 5
Dumbell Bench Press
30lbs X 15
40lbs X 12
40lbs X 12 HUGE BURN RIGHT HERE
Seated Rear Lateral Raises
12lbs X 10
12lbs X 10
12lbs X 10
Chinups I did these Pavel style
36 total - Took 16 sets
Flys
20lbs X 30
20lbs X 30
20lbs X 25 This might have been my breaking point, at rep #25
Plate Crunches
25lbs X 20
25lbs X 20
25lbs X 20
Wide Grip Bench This was random and chaotic, just wanted to finish off my chest
135lbs X 3
155lbs X 3
155lbs X 3
155lbs X 2
135lbs X 7
135lbs X 6
135lbs X 5
135lbs X 5

Amazing workout, I think I could definitely say yes my strength was through the ROOF. Few things that could have caused this.
1. I am eating like a pig
2. I hadn't worked chest, shoulders, tri's since Saturday, today is Wednesday, lots of recovery time
3. I KILLED my chest, shoulders, tri's last Saturday when I worked out, I worked them HARD that night

Today I killed them, so hopefully next bench session will be good also. Not doing chest, shoulders, and tri's till Saturday so I will have plenty of recovery time after tonights assault. I will also keep eating like a pig. On Friday I will do back, biceps, and forearms. Prolly will do some deadlifts also on Friday.

Knee is feeling a little better, I'm almost to the point where I'd feel comfortable doing some lunges, will see how I feel in the coming days.

Wrists hurt on those bench sets with 200lbs, but not bad. They were hurting before the workout also but now after the workout they are fine, weird heh.

I also did some back work today with the chinups. Doing 3 sets of chinups every other day or doing 3 sets of chinups every 4 days just wasn't helping me. I notice alot of people have a hard time improving with chinups so it's not just me, this is why I chose to do them Pavel style. I'm gonna keep doing them Pavel style till they improve, I am confident that it will work. This means I will do chinups every workout almost, which is every other day pretty much, and I will do a crapload of them.

Music: I had some good music tonight and I'd like to thank Easy-E, cause the boys in the hood are always HARD.

I'm gonna be SORE tommorow, god what a pump, I'm still PUMPED UP!

Alke
10-29-2003, 05:47 PM
explain pavel style


oh yeah.........AWESOME SESSION bro! bench looks totally insane....:D

Dedicated
10-29-2003, 06:05 PM
This is from an interview with Pavel

Describe your infamous "ladder" drills.

Pavel: It is the Soviet Special Forces favorite for upping strength endurance. They are required to perform 18 dead hang pull-ups wearing a 10-kilo (22 pound) bullet-proof vest. One of my SWAT cowboys worked up to forty consecutive pull-ups with this technique.

If done with a partner, it works like this: I do a pull-up, you do one. I do two, you match me, etc. until one of us cannot keep up. Then we start over. One rep, two reps, 3,4,5,6,7,8,9,10... (start over) 1,2,3,4,5,6,7... (start over) 1,2,3,4,5. We totaled hundreds of pull-ups almost daily without burning out, and the extreme PT tests of our service were a breeze. You should stop each ladder one or two reps short of your limit. In other words, if you can work up to ten reps at the top of the ladder, itís best to stop at about eight, and then begin at one again.

You can perform these by yourself as well. Basically, you do a rep, rest a few seconds, do two, etc. until things get hard but not impossible. Then you start at one again and work up. You may do another round of ladders later in the workout. A couple of months later your armpits will chafe.
I don't necessarily do it ladder style, but I do like 2, rest, 2 rest etc, just tons of them and frequent, so the CNS adapts.



Here are tips on improving strength with lifting, this is great stuff, the guy rocks imo.

T: Interesting. What can you offer bodybuilders?

Pavel: I can show them how to get stronger immediately by training their nervous systems. The best bodybuilders, when you think of Ronnie Coleman, Dorian Yates, or Arnold, theyíre very strong. Even if you donít feel like getting strong for the hell of it, you do not get the muscle density and muscle tone without heavy training. Besides, when you are stronger you are able to use more weight in your bodybuilding exercises. Will you make better gains curling 95 ten times or 115 ten times? Itís a no-brainer.

T: Okay, so how are you going to accomplish this?

Pavel: Through various neurological phenomena. Let me show you something, Chris. Squeeze my hand.

T: Okay. [I squeeze his hand as hard as I can.]

Pavel: Now, tighten your abs, squeeze your glutes and crush my hand again. [I do]. Okay, whatís the difference?

T: Did I squeeze your hand harder the second time?

Pavel: Much harder. It seems preposterous to a bodybuilder that clenching your cheeks and bracing your abs will strengthen your grip, but thatís the way your body works. What I teach is just the opposite of isolation. Isolation is impossible anyway. There is something called irradiation.

Make a fist, Chris, a tight, white-knuckle fist. Notice how the tension spreads into your biceps, shoulder and chest. So whenever the load is meaningful, the tension will spread elsewhere. Itís going to happen. If you try to fight it, youíll only hurt yourself.

Quotable Dr. Ken Leistner compared a bodybuilder to "a collection of body parts". Thatís really the problem. Used to "isolating" and doing exercising sitting and lying down, they have no knack of integrating their body as a unit. These guys walking around the Arnold Classic may be able to bench press 400 pounds, but most canít tackle a hundred pound metal ball, like one of my kettlebells. Some canít even clean it to their shoulders and most canít press it overhead, at least not without horrendous back bending. They just donít have the core strength and they canít integrate their whole body in the act.

Only by using those Malibu Ken and Barbie weights can you truly isolate. So you might as well decide to use your core muscles, brace your abs and your glutes and go the anti-isolation route. Bodybuilders may think that will take away from the contraction of the target muscle. We have just demonstrated with the grip test that this is not the case. Whenever you intelligently contract other muscles ó your glutes, your abs, your diaphragm, and if youíre working the upper body, your grip ó you automatically increase the intensity of the contraction of the target muscles.

T: Havenít you written that squeezing the bar really hard when benching can increase your poundage?

Pavel: You can expect ten pounds within a workout or two. This works with any upper body exercise, including curling. There is one provision ó you must do it either when you keep your reps very low, like five or less, or in the very last reps of a set. If you can normally do fifty push-ups, you can do five more using this technique. Get on the floor.

[The next thing I know, Pavel has me pumping out push-ups right there in the lobby. Since this was during the Arnold Classic, the lobby was filled with fitness babes. I tried my best to impress. Pavel showed me how to grip the floor as hard as I could with a claw-like grip, like Iím trying to twist a piece of it off, and contract my glutes and abs while doing the movement. Sure enough, I immediately felt stronger and was able to do more reps.]

T: [Panting] This is great stuff.

Pavel: By using extra muscle groups in a very intelligent fashion, you do not take anything away from the exercise. You increase the stimulation. Think if it as cheering versus cheating. Youíll immediately get stronger. For example, flex your wrists during curls and youíll get even more stimulation to the biceps. And by doing all this you increase the tension which protects the joints. You end up getting a great workout with fewer exercises. You can do a curl and work the upper body with just a curl alone using these techniques.




Man I'm not gonna be able to move tommorow rofl.

HahnB
10-29-2003, 06:21 PM
Good benchin! It does feel great to start working with weight over 200 doesn't it:thumbup:

Dedicated
10-29-2003, 06:27 PM
Originally posted by HahnB
Good benchin! It does feel great to start working with weight over 200 doesn't it:thumbup:
Thanks man! It FEELS AWESOME, I'm so excited about it rofl. I was reading your journal, you are really kicking ass on the bench too man, keep it up.

Ahh bored and can't sleep, here is my diet for today.

meal 1 - saltines, 1 cup whole milk, crab dip
meal 2 - mashed potatoes, pork, 20grams whey
meal 3 - mashed potatoes, corn on the cob
meal 4 - 40 grams whey, 1 cup white rice
meal 5 - 40 grams whey, 2 cups whole milk
meal 6 - 2 cups whole milk
Total - 3300 calories, 170grams protein

drew
10-30-2003, 08:38 AM
Wow man, great session. Amazing how many sets you can do at those weights. Great job. Keep it up.

EdgeCrusher
10-30-2003, 10:25 AM
Congrats Dedicated! Your bench is looking really good!

Alke
10-30-2003, 01:52 PM
thanks for ther explanation dedicated, that ladder concept is almost the same technique I used to get my pushups so quick and dangerous. figures that others would have came up with similiar styles and techniques.

and that thing about the contraction on lifts, I started doing that on my own as well, and it DOES work, that is one of the techniques I use on my heavies to get maximum lift for low reps. I just didnt know that this guy pavel was doing it as well.......I think I should read some more of this guy Pavel's stuff since we seem to be thinking alike.

Scott S
10-30-2003, 04:16 PM
Hey what happened to your dogfood thread? Some people are way more "dedicated" than I am... :eek:

Dedicated
10-30-2003, 05:39 PM
Originally posted by Scott S
Hey what happened to your dogfood thread? Some people are way more "dedicated" than I am... :eek:
LOL someone deleted it I guess, I went to check it when I got home and it was gone hahahahahahaha. *falls over laughing*



Kenn - yea it rocks I love it, I never had thought of it till I read that article

drew - thanks man


edgecrusher - thanks dude, you are making killer progress as well

I didn't workout today, I might tommorow. I'm considering doing some leg work tommorow instead of back/biceps.

Dedicated
10-31-2003, 04:09 PM
Squats
65lbs X 10
100lbs X 10 After this set I was practicing my form without weight and I felt knee pain so I stopped
Bench
100lbs X 4
150lbs X 3
180lbs X 2
185lbs X 1
200lbs X 3
205lbs X 1
205lbs X 1
205lbs X 1
215lbs X 1 (PB) I got a spot before attempting this, FROZE halfway up but I pushed through it:)
190lbs X 4 This was for the contest, spotter was gone and all I could get safely was 4
Chinups
36 total - I discovered a new vein on my forearm while doing these


I'm happy with todays workout. I think the knee pain will go away on it's own.

I set a new 1RM on bench, I'm somewhat happy with that I guess.

Chinups were good, I can feel them work my back, forearms and biceps.

Overall solid workout, the low reps shouldn't interfere to much with the recovery process for Sundays workout.

HahnB
10-31-2003, 04:16 PM
AFter all those sets, I would say you could get 190 x 6 pretty easily:)

Dedicated
10-31-2003, 04:24 PM
Originally posted by HahnB
AFter all those sets, I would say you could get 190 x 6 pretty easily:)
Hehe:)

I "think" I might be able to get it next time not sure. I had pain in my left pec/shoulder during the first 5-6 sets cause I'm still sore from Wednesdays assault which was pretty intense. Glad I kept everything lowrep, hopefully by Sunday I'm fully recovered so I can do some higher rep stuff then.

Coke
10-31-2003, 07:29 PM
...I bet you would set PR's like crazy on the bench and elsewhere if you waited a few extra days, just a thought - :)

Looks like I missed the post bro, damn - :D

ChampionLifter8
11-01-2003, 08:00 AM
Congrats on new pr man 215!!!!!!! thats wikid awsome man im proud of you keep lifting man your lifts are getting very solid/

drew
11-01-2003, 01:37 PM
Great work as always D.

Dedicated
11-02-2003, 06:41 AM
Hey guys thanks. Supposed to workout today but I don't think I am, really hungover. I just woke up and I'm still trashed this is crazy. It's all CoCoa's fault! Everytime I see his name I think of alcohol, maybe it's the avatar or something lol:D.

Coke
11-02-2003, 06:44 AM
Thats right bro, go ahead and blame me...you would not be the first around here! - ;)

...glad you had a great time man

Dedicated
11-03-2003, 03:35 PM
Fullbody Workout

Bench Solid today, left wrist is bothering me, left pec/shoulder was a little sore and bothered me also, so I didn't go crazy with my chest
100lbs X 4
150lbs X 3
180lbs X 2
185lbs X 1
200lbs X 3
200lbs X 2 Nah didn't feel I could get 3 without a spot
200lbs X 3 Here my confidence returned, and I got 3
190lbs X 6 For the contest, got it
190lbs X 3
Close Grip Bench Really close grip, real good form, real slow, huge burn
135lbs X 8
135lbs X 7
135lbs X 7
Deadlifts Been a while since I did these
135lbs X 10
185lbs X 8
230lbs X 6 (PB) For the contest, got it, left wrist hurt, so didn't do any more after this set
Barbell Lunges Happy to be doing these, felt good
45lbs X 12
70lbs X 12
85lbs X 12 (PB) Form could have been better, heavy
Dumbell Lunges These Rock, super fun, never done these till now
20lbs X 12
30lbs X 12
30lbs X 12
Plate Crunches On a decline bench
45lbs X 20
45lbs X 20
45lbs X 20
Chinups Wasn't feelin it, felt heavy, took a break off these today cause of left wrist, I've done these 2x in a week alrdy anyways
6 total
Dumbell Rows Wow I actually felt these, confirmed my suspicions, back needs recovery time still
40lbs X 8
40lbs X 8
Overhead Shrugs Never done these till now, not bad, they really work your back
85lbs X 20 Could have gone heavier, just didn't feel like changing the weights, plus I'm still new to these
85lbs X 20
85lbs X 20
Seated Rear Lateral Raises
12lbs X 8
12lbs X 8
15lbs X 5
Standing Dumbell Military Press
30lbs X 8
35lbs X 8
40lbs X 6 Never had tried 40lbs, felt heavy
35lbs X 6
20lbs X 10
20lbs X 10


Good workout, I think I really worked my shoulders and legs more than anything today. I will workout again either Wednesday or Thursday because today is Monday. Not sure what I will do, will prolly for sure do some benching and some lunges. Really felt good to work my legs, great feeling:)

Oh I think I hurt my left wrist doing Reverse Dumbell Wrist curls. It's been bothering me for like a week, or more now? I did the motion with a 12lb weight and it AGGRAVATED the pain in my wrist. The pain isn't there now, it's just uncomfortable, but doing the motion of that exercise aggravates it so I'm assuming that is the cause. I hope it gets better mainly so I can deadlift some more:)


Knee is doing ok I guess, I still don't feel I'm ready to squat quite just yet. Lunges I can do though and very happy cause of that.

CoCoa Thanks man I had a really great time. The only thing I don't like about drinking is I think I get loud and possibly annoying. I dunno I was with friends, they were cool, nobody was rude to me so I assume I behaved ok hehe. I talk alot of crap when I'm drunk too so I hope I didn't go too far. EVERYTIME I drink this happens lol. Either way I had a great time and I think I really needed some relaxing time. Now I just need to get laid:)

Ahh it's trigonometry time, got a test this week bah:(

Oh I think I'm getting bigger, my chest looks a little fuller I "think". I might be getting fat though, not sure. I feel bigger though and it's doing wonders for my confidence, and that's what it's all about anyways:D.

Alke
11-03-2003, 03:49 PM
nice benching, congrats on making AWESOME progress on that 190x6 brutha!


that sucks about the wrist, maybe you can get wrist wraps and use them temporaririly. I got a pair and used it for my right wrist for a while since it was weaker than my left on certain lifts, especially laterals.

After using the wrap for a bit, my right wrist got stronger and I dont have any more problems. I still use the wraps for when I go super heavy on a set of 2 reps though just to be safe.

Dedicated
11-03-2003, 03:52 PM
Woah they hurt when you did laterals? Yea my wrist isn't that bad yet thankfully. Would boxing handwraps work? I have a pair lying around the house somewhere I think.

Oh and thanks, the 190lb X 6 was REALLY hard though. Any improvement I make after this I will be extremely happy about heh.

Alke
11-03-2003, 03:55 PM
yup that is what I used to take the strain off in the beginning (now I use some velcro ones I bought at a champs in the boxing section). Once my wrist was wrapped up, I could go heavy without discomfort, and as my wrist ligaments got stronger, I used the wraps less and less until I only use them on super heavy sh!t now.

Alke
11-03-2003, 04:02 PM
just a thought:
for something for you to think about on getting bench up for reps: something that has helped me, was I read on a powerlifting site that varying width of your hands on flatbench can improve strength. as in:

set one = little finger on ring of BB
set two = middle finger on ring of BB
set three = index finger on ring of BB
set four = little finger on inside of ring of BB

this seems to place stress on different areas and can cause just enouh confusion to the body for it to work harder to adapt to the exercise and results in more growth/strength. I will be using this tehcnique again myself on my next heavy days cycle.

Dedicated
11-03-2003, 04:03 PM
Cool ok thanks, next session I will use them if my wrist is feeling uncomfortable.

Alke
11-03-2003, 04:05 PM
wasnt sure if this went through, my compter took a hit:

just a thought:
for something for you to think about on getting bench up for reps: something that has helped me, was I read on a powerlifting site that varying width of your hands on flatbench can improve strength. as in:

set one = little finger on ring of BB
set two = middle finger on ring of BB
set three = index finger on ring of BB
set four = little finger on inside of ring of BB

this seems to place stress on different areas and can cause just enouh confusion to the body for it to work harder to adapt to the exercise and results in more growth/strength. I will be using this tehcnique again myself on my next heavy days cycle.

Dedicated
11-03-2003, 04:18 PM
These are my normal grips, I have 3 I have been using...
normal grip - thumblength from smooth.
close grip - hand on edge of smooth, today it was the entire middle finger on smooth.
wide grip - pinky on ring.

However...I am going to start doing what you suggested, today I almost decided to lift that wide but felt my chest wasn't ready for a beating just yet hehe. Next bench session I'll try going as wide as you mentioned, I've NEVER gone wider than pinky on ring so it will definitely be an experience:)

I think one reason that this will help me is that I feel I am weaker with a wider grip. This could be for one of three reasons I think.
1. my chest is underdeveloped, wide grip stresses the pecs more
2. I have a small frame
3. I'm just not used to going that wide

Either way I should start alternating grips like you suggested, will do this next session thanks for the advice. I think it will be harder for me, but hey who knows maybe I will discover more strength because there is less ROM with a wider grip. I also think this will work my chest ALOT harder than with the grip I use now, looking forward to it:)

Edit - Also everytime I have used the pinky on ring it has been after my chest has been worked to death. I'll start with the wide grips and alternate them like you suggested next time. *hopes for amazing new strength* lol

Alke
11-03-2003, 04:35 PM
wow, so your widegrip is my normal grip hehehe

maybe I could do with a little more re-vamping myself and try YOUR normal grip, I have already done one cycle at my grips posted, I have never done thumblength from smooth, looks like an interesting twist to my grip cycle. cool.

and it DOES work the chest harder , but I think your up to the challenge heheheh

and watch your rotator cuffs, cause wider seems to hit them harder. usually it is only a problem when people dont warmup properly, but I dont see that happening with you :D

Coke
11-03-2003, 04:39 PM
Hope it all works out bro, keep changing them grips to see what works for you...I think it all depends on your own structure mang -;)

HahnB
11-03-2003, 04:39 PM
Congradulations on the 190 for 6:D Looks like out deadlifts are just about the same too, mine isnt for the contest though cause I just started them yesterday:(

Dedicated
11-03-2003, 05:49 PM
Kenn Thanks for the tip about rotator cuffs. I have read all over the place how people have problems with those, luckily I never have. Maybe it's because I've never benched that wide. I really think that I am limiting my overall chest development by not benching that wide though, can't wait till the next workout! Booyah!!! Ya I stole your line:D

CoCoa Could be, I have a really small frame. They say guys with small frames look bigger with less muscle though, I hope this is true:). I'd much rather have a large frame, but that's one of those things you just cannot change.

Hahn Thanks man, that 190lb X 6 was soooo hard though hehe. Ya I just got back to deadlifting myself. My old BEST was 225lb X 4, but for the contest I said it was 6 cause I think I could have pushed it and gotten 6. Today's 230lb X 6 was pretty easy, till rep number 5 where the grip on my hurt wrist started to go, then after rep 6 the wrist started hurting, sucks lol. When I say easy, I mean I felt I really had some good overall upperbody and lower back strength going on there, felt really solid all over except for the pain in my left wrist, which might have affected my grip. I think the timeoff from doing deadlifts really gave me an extra kick, cause a month ago I don't think I could have gotten that. Hopefully the wrist gets better, might try wrapping it next time will see.

What a great day, lunges were so good I thought. Can't wait to start squatting again too.

drew
11-03-2003, 07:39 PM
Lookin good Dedicated. Nice work on that bench man!

Dedicated
11-06-2003, 06:47 AM
Thanks drew. Today is the first day I will not count calories. I have been eating whenever anyways so I might as well stop counting them. Might work out later. Also it's difficult for me to get an exact number on my calories, I eat lots of homecooked meals like rice, beans, chicken, beef, etc etc.

drew
11-06-2003, 07:23 AM
Rice and beans with chicken? :drooling:

Dedicated
11-06-2003, 11:34 AM
Lunges
45lbs X 12
65lbs X 12
85lbs X 12
Dumbell Lunges
20lbs X 12
30lbs X 12
30lbs X 12
20lbs X 12
20lbs X 12

This is all I did today, not much.

drew That's like the staple food of my diet:) I eat chicken, rice, and beans like 3x a week at least lol. I'm also pretty big on eggs, bread, and milk.

ChampionLifter8
11-06-2003, 03:43 PM
Nice work on the lunges man thats a lot of weight

Dedicated
11-07-2003, 04:31 PM
Wide Grip Bench
100lbs X 4 pinky on power ring
150lbs X 3 middle on power ring
180lbs X 2 pinky on power ring
185lbs X 1 middle on power ring
200lbs X 2 pinky on power ring
200lbs X 3 thumblength from smooth
200lbs X 2 thumblength from smooth
185lbs X 4 pinky on power ring
155lbs X 8 middle on power ring
155lbs X 8 pinky on power ring
155lbs X 6 middle on power ring
Wide Grip Incline Bench
160lbs X 6 pinky on power ring
160lbs X 6 middle on power ring
160lbs X 5 pinky on power ring
135lbs X 4 closegrip, called it quits and stopped way before failure here, chose not to work tri's today
Bent Over Barbell Rows Real good form, little rest between sets
100lbs X 15
100lbs X 15
100lbs X 15
Cuban Rotations
20lbs X 12
20lbs X 12
20lbs X 12
20lbs X 12
External Rotations
8lbs X 12
8lbs X 12
8lbs X 12

I did some chest and back work today. I also did some cuban and external rotations.

Those widegrips are killer, huge pump in my chest, not used to that.

Tommorow might do some HIIT with jog/sprints or some lunges but I will do them HIIT style with real low weight. Not sure which, but I want to try to stay active everyday.

Max-Mex
11-07-2003, 04:45 PM
:omg: Dunno how you do it.

Alke
11-07-2003, 05:16 PM
nice work as always dedicated!

I think changing grips like that will be very helpful in you getting more weight up on the heavies.

I'll be doing lunges soon, everyone seems to be getting very good results out of them, I was thinking of bringing them in next month when I start doing partial/forced reps.

Dedicated
11-07-2003, 05:30 PM
Sup max!

Ya Kenn I think it will, huge freaking pump man you were right it works the chest so much harder. Max uses a wide grip too I guess it was about time I started myself. I hope my chest blows the **** up!

Lunges will give you major ass doms when you start them, they work the glutes really hard, the wider you go the harder the glutes get worked I think. I want to start doing them "walking" cause that way the calves get involved also, much better I would think. I would have to do them outside though, what would the neighbors think LOL.

I had some pain in my left pec and left wrist before working out, it's gone now but tommorow will be the true test of whether it is completely healed. I didn't use wraps cause I didn't want to wrap it incorrectly. Anyways what a chest pump, it was CRAZY.

I was scared to try 200lbs with middle finger on power ring. After the set with pinky on ring for 200lbs I got scared. The pressure put on my pecs was simply insane. I'm just not used to working that wide. The set where I did 185lbs X 4 that was all I had, just shows how much weaker I am when I go so wide. Feels great to do it though and work the chest like it needs to be worked:)

Coke
11-07-2003, 05:37 PM
Glad changing the grips is working so well - now that is executing a plan, damn bro! :)

...them neighbors is about to see the freak, lungin about the hood - :D

Keep up the good work!

drew
11-07-2003, 08:32 PM
Way to go Dedicated. You're a friggin animal.

Max-Mex
11-07-2003, 11:47 PM
Just be carefull with the wide grip man. I'd hate to hear about you getting pinned. Chest pressure is pretty wicked but I like it. Triceps very rarely get pumped when I bench. I also use the same grip when I do my Barbell Front Press (shoulders). Wider grip means my tri's are used less and shoulders more. Also, since the bar doesn't go as high, my traps come less into play as well.

Dedicated
11-08-2003, 09:55 PM
Just did biceps today, nothing but curls.

Concentration Curls I always do these seated incase anyone is wondering, 1 arm at a time
20lbs X 8
30lbs X 8
40lbs X 6
40lbs X 6
40lbs X 6 Cheated on last rep, both arms
Hammer Curls Had never done these, I did these standing with a dumbell in each hand, felt great
20lbs X 6
20lbs X 6
25lbs X 6
25lbs X 6
30lbs X 6
35lbs X 6
40lbs X 6
Barbell Curls Dunno why I did these LOL
45lbs X 12
45lbs X 12
45lbs X 12
EZ-Bar Curls
50lbs X 6
70lbs X 6
80lbs X 4
100lbs X 2
100lbs X 1
70lbs X 6
70lbs X 6
70lbs X 5
50lbs X 6 7-9 second rest then...
50lbs X 6 7-9 second rest then...
50lbs X 6 7-9 second rest then...
50lbs X 6 7-9 second rest then...
50lbs X 6 7-9 second rest then...
50lbs X 6 7-9 second rest then...
50lbs X 6 60 second rest then...
40lbs X 6 7-9 second rest then...
40lbs X 6 7-9 second rest then...
40lbs X 6 7-9 second rest then...
40lbs X 6 7-9 second rest then...
40lbs X 6 7-9 second rest then...
40lbs X 6

Original plan was lunges or some HIIT but my legs weren't rdy for that. Been a while since I did lots of curls so did that today. Tommorow will try to do something, maybe some leg stuff, I want to stay active everyday.

CoCoa Hehe yea that would be a site to see, doing lunges down the street lol.

drew Thanks bro.

Max-Mex Ya I know would suck to get pinned. I guess I'm not used to that kind of pressure, felt like I could have my pecs come out of my chest or something you know lol. I love the wide grip, I think it will help my chest get bigger.

JuniorMint6669
11-08-2003, 10:22 PM
Holy curl jockey batman. Thats 36 sets. and 226 reps. You are my idol. Damn. I may never curl again. I dont need to. You curl enough for the both of us. Seriously. I am in shock right now. Im going to go to sleep because my head is spinning just looking at that



;)

Alex.V
11-08-2003, 10:31 PM
lol. That's, um, 12 times as many sets as I do for biceps.

Dedicated
11-09-2003, 06:41 PM
JuniorMint6669 It wasn't that bad when I did them. I'm definitely feeling it now though, REALLY sore lol.

Belial Yea I usually don't do that much bicep work either, lately I've been doing just chins but felt it was time to do some curling hehe.

Sore today, feeling it from yesterday. Feels good though, it's been a while since I've had sore biceps like this. I usually don't work them that hard. Didn't have time to do any lifting today, really busy. Tommorow might lift, dunno if I will have time, I will be pretty busy then also.

Oh my chest is also still sore! I've been getting tons of sleep so it must be the wide grip, simply not used to working my chest that hard, hopefully it will grow, gonna let it recovery fully before working it again.

drew
11-09-2003, 06:55 PM
D, just work through the sores. You'll get over them :D

Nice work.

aka23
11-09-2003, 07:10 PM
Originally posted by JuniorMint6669
Holy curl jockey batman. Thats 36 sets. and 226 reps.

That is certainly a lot of bicep work. I usually do approximately 18x fewer sets for bicep work on my pull days. It reminds me of Lee Priest's advanced routine for biceps. It involved 35 sets of bicep work. Here is a quote from his article in Flex magazine

There's no such thing (as overtraining). Overtraining was invented by wimps to camouflage their inability to train hard. They say, "Because it's a small muscle group, never do more than nine sets." To me, that's not training your biceps. Even with 20 sets, you're not shocking them, only training them.