2003 Journal

[John0101]

First day back to the gym @ UmASS
Goals:
170-175 pounds
Bench: 225x1
Deadlift: 315x1
Squat:315x1

Around 147 pounds down from 158 and much weaker

BB Bench
135x6/160x3 (wow these were hard)/140x3?/135x10

DB Shoulder Press
45x10
40x16
25x10

L-Raises
7.5x12
20x10

DB Upright rows
30x8

Dips
bwx12
bwx7
bwx3

DB flys
10x12 (too ez, touch the ground, good form slow and steady)

Incline situps
bw+15x10
bwx10

Going to spend a month just trying to get back into the workout grove, then going to try a speed/max setup like westside.

[fuzz]

:spam:

There can only be one.

[d-bol_dale]

Good luck with the training man and get that food down your neck and youll be back upto 158 and beyond in no time.:strong: :strong:

[Big o Boy]

Good luck with the new journal.

Btw. :spam:

[mikey4402]

good luck


and here some :spam: to help you bulk

[John0101]

Thx yall for the support

Squat
95x10/135x10/185x6/185x10/135x10/95x24

SLDL
135x12/155x8/135x8

BB Shrugs
135x10/155x8/135x10

DB shurgs
40x24

I want the volume to get my muscle use to working out again, im going to spend next week with more volume, then two more weeks with high intensity. Then start a new routine.

[midee1]

Originally posted by d-bol_dale
Good luck with the training man and get that food down your neck and youll be back upto 158 and beyond in no time.:strong: :strong:


:withstupi


Eat, sleep and GROW

Oh and by the way :spam:

[John0101]

Lower back still kinda of sore from leg day, so I skipped the deads.

BB Rows
135x10/140x10

Db Rows
50x12/12

Chins
Wide Grip bwx4 :( / close grip bwx6

Pullups
Wide Grip bwx5 / close grip bwx6? forgot

Pull downs
100x16/165x12/175x12 I think this pulldown machine is lighter then others.

DB standing curls
25x8 :(

Concentration curls
20x10/10 drop set to 15x10/8
20x10/10 drop set to 15x8/6

Damn I got weak bic's I dunno these never really get stronger.

Incline Situps
bw+15x24 drop set to bwx8
bw+15x12 drop set to bwx4 said fcuk it im done, time to go eat :)

[Scott S]

Hey, some more :spam: for the new journal!

Like I told someone else, you get an unlimited number of times to start again.... as long as you do. :thumbup:

[John0101]

Chest&Tri Day

BB Bench - These sucked asss I seemed to have gotten weaker
135x8 (heavy)/135x9/135x4

BB CGBP
95x10/115x4/120x6

DB Incline Bench
45x12/55x6 -still light at the end of the tunnel
40x16 drop-set to 20x12/40x8 drop-set to 20x8

Tri-Pulldowns
75x10/115x4

Close Grip Decline Pushups
bwx5

[Coke]

Keep pumpin man - best of luck

[John0101]

BB Rows
45x12/135x10/145x7/150x7

DB Rows
50x12/12 50x12/12 (ez, had more good speed and form)

Chins
bwx4(widegrip)/bwx3(narrower grip)/bwx3(narrowest grip) :(

Pulldowns
175x10/195x6/125x16

Stand DB Curls
25x12/12

Concentration Curls (use more form)
20x8/6 20x6/5

Incline Situps
bw+10x16/bw+10x12/bwx12

Pulldown Abs thing
105x12/115x?/???x?

Feels like the strength is somewhat coming back.

[RuLess]

u gotta gain it back slow man slooooooooow..

gl tho

[John0101]

Yeah RuLess I hear ya, trying volume to get my muscle use to it

Shoulder Day
DB OH Press
35x8/45x8 (hard but still had more)/50x7/55x7(still hope, far below my PR of 60x14)/30x26

DB L-Raises
10x12/15x12/20x10/25x6

DB Front Raises
15x8/20x6 drop set to 15x10

Upright Row
DB - 25x8/ BB - 55x8/55x10

Im glad I think 60s for DB OH press are going up in a few weeks :)

[John0101]

Chest & Tri

BB Bench
135x10 (solid, no spotter)/145x7(wow had more)/155x3/160x2

CGBP
95x3 (trying for speed)/95x12/115x8(had more)

DB Incline
60x0/60x2(more next week)/55x0/40x8/25x16

Dips
Bwx14/bwx8

[John0101]

Weight 148 pounds :( damn I gotta start eating more.

Squat
45x12/95x12/135x12/185x12/225x4:(/225x3/135x10

Deadlift
135x10/185x10/255x1

No time

[Coke]

Props to you for handling good weight...this is good work especially for your size - keep it up

[Reinvented]

another piece of :spam: for your journal...welcome and good luck mate

[John0101]

Originally posted by CoCoa
Props to you for handling good weight...this is good work especially for your size - keep it up

Hahaha, thx, but i'm only 5'6, so 148 really aint that impressive, especially at around 14-16% bodyfat (estimated)

Reinvented, spam will be a saple in my diet.

[midee1]

Originally posted by CoCoa
Props to you for handling good weight...this is good work especially for your size - keep it up


:withstupi

:bow:

Keep eatin' and it will come to you. :)

[John0101]

Still less then 150 pounds, the ephedra I'm taking to help me study aint helping me to gain weight. Feelin leaner thou. :)

Chest&Tri

DB Incline BP
25x18/50x4/60x8 (w/spotter)/60x9 (w/o spotter, wrist started to hurt) :hump: Strength coming back

Flat BB Bench Press
140x12 :clap:/155x3 (wrist hurt so I stopped there)

CGBP
115x6 (had more but wrist hurt)/95x3x3 tryin for speed

DB Flys (DB touch the ground)
15x12 (wow, felt these)/20x8

Dips
Bwx9/bwx9

Tri Pulldown
75x12/105x5/115x5

I wish my wrist didn't hurt

[rookiebldr]

Very nice strength gains there John. Looks like you're getting up quickly to your old numbers. I'd be cool to see how you progress over the next month. :)

[John0101]

Back & Bi & Abs

DB Rows
35x12/12 50x12/12 55x12/12 60x9/8 30x16/16 :)

Pulldowns
145x12/165x10/185x6

Pullups
bwx4/bwx4 :(

Standing DB Curls so weak
30x4/3 25x4/4

Concentration DB Curls
20x10/10 20x10/10

Situps on 30 Degree Angle
bwx20/bwx20/bw+25x6

Ab Pulldown
125x8/145x6/95x12

[Max-Mex]

:spam:

You'll hit those goals in no time! Goodluck!

[John0101]

Was suppose to be shoulder day. Did chest and Tri on monday so today's session was kinda of odd. Plus i toked a little before I went, gave me some ideas about my work. Changing my routine alittle later this week.

Incline DB Bench
35x12/50x4

DB OH Press
45x8/50x10/50x0 :eek: Was burning! Dead after this

DB L-Raises
15x10 superset w/ 20x4 drop set 10x8

DB Front Raises
15x8 superset w/20x2 drop set to 10x4

Done. Short workout but it felt efficient. I am going to focus more on DB movements.

Sun: Rest or make-up day
Mon: Chest/Tri
Flat DB Press 3x6-10/Incline DB Press 2x6-10/DB OH Press 3x6-10
CGBP 2x4-8/Dips
Tue: Rest
Wen: Lower Back/Back/Traps/Bi/Abs
Deadlift - get as heavy as possible/Pullups-Chins 2xbw/Pulldowns 3x6-10/DB Rows 3x6-10/DB Curls 2x6-10/Abs stuff, but intense
Thu: Rest
Fri: Leg or Rest (Depends on if I go home or not)
Squat - get as heavy as possible/DB Lunges 2x-6-12/SLDL 2x6-10
Sat: Leg or Rest

[John0101]

Chest & Tri

Flat DB Bench
20x16/50x4/65x8/65x7

Incline DB Bench
60x8/60x5

CGBP
120x6/125x4 (hit the safely, stopped after here, had maybe 6)

Dips
bwx7/bwx5 (1 min rest between the two)

Short, sweet, and hopefully effiective.

[John0101]

Went to the gym on the otherside of campus, far walk but mad bunnies. So much eye candy. Tons of meatheads in the gym too. Weighted in at 149 pounds, and felt like one of the smallest guys in the gym! Most of the guys there were 5'9 and 180+

Back & Bi Day

Deadlift
135x12/185x10/225x5 ;) (been atleast a month since I deadlifted)/245 for 8 sec hold/135x12

Pullups
Bwx6/bwx0 (should of waited)

Pulldowns (different machines than in the other gym)
90x8/120x6/140x6

Cable Seated Row
90x12/120x6/140x3

Close Grip Pulldowns
90x12

Concentration Curls
20x12/12 (very easy) 25x8/6 20x12/12 (hammer curls)

Lever Incline Row - Is this a good exercise? First time
45x12/70x8/80x6

Ab Pulldown
90x14/120x4

[rookiebldr]

I suspect that a Lever Incline Row is as good as any other, however, why did you go back to doing back after the arms? I would have thought the 4 earlier exercises hit your back pretty good. (Was the row a crunch exercise of some sort?)

[Coke]

Nice work bro, keep it up and you will be one of the biggest at your gym next summer! -

[chops]

:spam:

u are making me miss my college days :)

[Dedicated]

Nice work John keep it up man.

[Jiin10]

nice work man, looks like you been working hard to get back up to where u were...just keep eating and pumping hard ull be where ya wanna be in no time

[John0101]

Thx yall, didn't weight myself, but im still guessing under 150. Was suppose to be leg day too, but the partner almost fainted so we just left and went to eat

Shoulder Day

DB OH Shoulder Press
20x16/60x6 or 7/60x5/60x4 had a spotter help me get it up for every set

DB L-Raises
25x12/30x6

DB Front Raises
20x8/25x6

Squat
135x12 2 ez, just left after this and ate

[Jiin10]

nice work with the shoulder press, but u should be doing a lil more for your shoulders man, shoulders is a big part of your arms cant have nice arms with just bis and tris and no shoulders...good work though just work a lil harder next time

[John0101]

yeah i took it ez, im going to do chest & tri on tuesday and I dont want to work my tri too hard

[RuLess]

DB presses lookin really good..

[cphafner]

Originally posted by John0101

DB OH Shoulder Press
20x16/60x6 or 7/60x5/60x4 had a spotter help me get it up for every set



I always need a spotter on the 1st rep, otherwise I waste too much energy. You have some great strenght for you weight, keep it up man.

[Coke]

nice work on the shoulders bro -:)

[rookiebldr]

:withstupi

60's dumbell pressing, nice!

[John0101]

Hahah, thx for the kind words, but I really wish I was strong. :(

Chest & Tri

DB Incline Bench Press
20x16/60x8/60x12 (should of threw in a set of 35s for warmup)

DB Flat Bench Press
65x10/65x7

BB CGBP
125x6
130x4 (hit the safety)

Dips
BWx11
BWx7

The name of the game is intensity, progressive overload, and clean diet.

[Alke]

nice session john, presses look good. Once you get to repping the 65's I found strength to increase pretty quickly.

you gonna be adding weight to those dips soon right? (Im jealous I cant do dips, and they is the best thing for tri's......)

[Jiin10]

nice work john, glad to see you pushin up the 65's, keep training hard!!!!!

[John0101]

leg day, my internet is down, freaken sux!

Squats, been a while
135x12/185x10/225x7/210x12/135x12

SLDL
135x10/185x6

[Alke]

been a while and kicking 225 around? NICE!!!

[Jiin10]

sweet bro nice 225 on squat, where are the leg extension and curls at?

[John0101]

Been busy this weekend, might be totally busy for the next 3 semester taking 18 credits each semester so I can get my minor. Anyways weight in at 68.5kilos or 150.7 pounds.

Back/Bi/Abs Day (I dropped deadlifts and BB rows today because my lower back was alittle sore from leg day)

Pullups
BWx7/BWx7.5 (narrower grip) I believe the improvement was because I dropped the deadlifts and BB rows and I could do pullups fresh

Pulldowns
205x10 (different machine from last time) / 225x6

Cable Machine Standing Rows
165x10/195x6

DB Row
65x5/5 (had more, grip gave out)

Standing DB Curls
30x10/10

Concentration Curls
25x6/5

Hammer Curls
30x5/5 (:eek: forearms were fried)

Situps on 45 degree Decline
BW+15x24/BW+20x14

Ab Pulldown
105x12/165x6

DB Side Bends
30x12/12 / 35x12/12

and a collection of different bw ab exercises for 2 mins

[HahnB]

18 credits jesus H christ:eek:

Nice session:)

[Jiin10]

nice back and bi session bro, good work with the pulldowns! im taking 17 credits and its def a pain in the a$$ especially with work on top of that and lifting, good luck i know u can handle it my friend

[John0101]

Work hard right now so you can make money later on, but if you really want to make money you have to work hard once again. Life=hard work

Chest & Tri day

Incline DB Bench
25x18/40x6/65x7/65x5

Flat DB Bench (might switch to 70s next week)
65x11/65x6

Flat DB Flys
20x12 :eek: haven't done these in a while

Incline Skullcrushers- was suppose to be CGBP but somebody was using the only power rack (which is the only BB bench and BB squat) for curls :mad: are incline skullcrusher less ROM then flat skullcrushers?
55x10 SS w/CGBPx12 / 65x8 SS w/CGBPx7

Dips
BW+15x4/BW+15x3/BW+7.5x5 first time adding weight for dips, sucked.

[John0101]

Leg Day

Squat
135x10/185x6/225x10/235x7

Leg Press
225x4 :( scared/225x8/225x14 piece of cake

SLDL
135x10/195x11:eek: dropset to 135x7

[Jiin10]

hard work def=success bro fo sho! Good job with the DB chest workout, looking good bro, keep increasing those weight and also nice squats legs must be getting big keep it up

[chops]

18 credits! bro and sis must be very alike.

[John0101]

Yeah dude, i'm def gonna increase the weight soon, imma try doing the same weights without a spot now. I think I'm ready for the 70s for in flat but I know my incline will suffer and I'll need a spot getting it up.

My sister is graduating early w/ an electrical engineering degree, and already got a job offer. I really want a Job after I graduate no doubt about that.

151 pounds :)

Shoulder & Traps

DB Shoulder OH Press
30x12/60x7/60x7/60x4 NO SPOT on any of the sets no even to get up, the last set was really a struggle to get up.

DB L-Raises
15x12/25x10

L-Raises Machine
40x6/40x4 blah, didn't feel it

BB Shurgs
135x12/195x8/185x10 sec hold at top/135x10 sec hold at top

[John0101]

Back & Bi & Abs Day

BB Rows
135x12 - Blah I never feel these on my lats, just feel it on my lower back and traps.

Pullups
BWx6 (wide Grip) / BWx8 (close grip)

Pulldowns - *NOTE this a different machine from last time
120x8/130x6

Cable Seated Row
120x8/130x8

Incline Lever Row
90x6/90x4

Standing DB Curls
30x12/12

Concentration DB Curls
25x6/4 - Blah hate these

Hammer DB Curls
30x8/8 - I had more just too lazy

Situps on Decline Bench
BW+20x18 / BWx25x16

Side Bends
30x8/8

I really didn't have much focus on my workout today. I think it was the lack of sleep, there was a fire alarm at my dorm at 5:30am and I couldn't sleep until 3:30am.

[HahnB]

Nice session. 5:30 am fire alarm, I would have been pissed:mad:

[Jiin10]

HAHA i wouldnt have been too happy about that alarm myself...i cant stand being woke up especially when im just getting to sleep. good job with the DB presses, especially without a spot...if the BB rows are not working for you, u should def try the bent DB rows, i can always feel those in my lats!!!

[Coke]

Nice back work man...it is funny how them pulldown machines vary in poundages - ;)

[John0101]

Yeah man, those fcuken pulldown machines, anyways...

Chest & Tri Day - forearms were still sore from back/bi day

Incline DB Bench - solid, no spot on any of these, not even to get up.
65x11/65x10

Flat DB Bench - going to do these first next time and up to 70s
65x0 (lost balance)/65x10/65x8

BB CGBP - going to up these to 140 next week
135x5/135x4

Dips
BW+10x8/BW+10x5

Pec Deck
75x10

Surpised at my strength gain, no spot on any of the DB exercises which was a first. I suspect it was due to the 2800 calories I was eating for the last few days. Going to move up the intensity next week.

[cphafner]

nice workouts, def time to up the weights. 18 credits, damn that would have really killed me in college. not enought time to drink and take 18 credits, thats why I took 12:thumbup:

[Alke]

hey john, nice lifts, good to see your making in the gym consistently.

dont worry about those BB rows, you will start to feel it in the lasts as the weight gets heavier. In the beginning your body has to deal with form and supporting muscles before you start to feel it in the lats. just keep working on the form and feel of the exercise.

if you feel it in the traps, you could be doing more of a shrug than a row. watch yourself in the mirror to make sure you are not bringing your traps/shoulders up, they should remain squared off during the movement. Make sure your back is parrallel to the ground and you pull the bar into your abs. You will find yourself cheating a bit with heavier weights (by bringing your back up a few degrees when pulling the bar into your abs) just remember to always start out with your back parrallel though.

nice work on the pullups, your at 8 reps, which is a good time to start adding weight to them. :thumbup: :thumbup:

[Coke]

Good work...will be watching as you raise the bar bro! - ;)

[rookiebldr]

:withstupi

[John0101]

I am going to work on my form a bit on BB Rows. I always thought that your back should be at a 45 degree angle guess I am going to change that up a bit. Thanks for the tips.

Weight: 152.5 pounds


Leg Day - took today easy and tried to work on form and depth

BB Squat - Tried different stance and brought it down lower then before
135x5x5x5/185x12/210x12 Legs where wider then shoulders and my feet point outwards, then I sit straight down.

Leg Press
225x10/245x10

Hack Squat - Tired these for the first time, sucked
135x2/135x2 These felt really werid, I know I am doing these wrong.

Had to take a dump, and I left.

[Coke]

Nice leg session bro, got plenty of reps in there too - :thumbup:

[cphafner]

nice workout john. How are you doing your hacks? Smith? Hammer?

[Jiin10]

whats up with only doing a few sets? i thought u were trying to increase ur strength...regardless nice workout, keep pushin hard

[John0101]

Thx all for the support. For the hacks I used the Olympic bar w/45 plates on each side. I placed it behind me w/ underhand and overhand grip, tried to keep my back straight, looked up and pulled. I might try it with the smith next time, but I doubt I will do this exercise in my regular routine. I was using low sets for my legs because I just wanted to work on form and depth on my squats.

Shoulder Day - Was the biggest guy in the hellhole of the gym next to my dorm today, added 2 inches to my penis.

DB OH Shoulder Press - needed a spot for the 65s
65x5/65x2/60x10/60x8 - first time w/65s, kids were staring at me

DB L-Raises
30x6/30x5

DB Shoulder Flys - Made this up, hits the shoulders, but it's basically a L-raise except you bring it up over your head. Palms facing forward start from the side and create a half circle when your bring it up over your head.
10x12/15x7

DB Upright Row
25x6

Test on monday, paper due wensday and a bit:eek: h asss exam on international economics that everybody is gonna fail on thursday.

[Coke]

...great effort on those delts bro, keep it up - :)

[Alke]

nice job on shoulders, 65's is quite impressive on OH presses.

those BB hacks definitely feel wierd bro' I just started them myself last month. I like em thoughit took a bit for me as well to get a feel for them. I hate how they ride the back of my shorts coming up though LOL

On the BB rows, I dont know about anyone else, but if I start out at a 45' angle, I found myself doing more weight than I should, and I turned it more into a wierd looking shrug. Staying parrallel enabled me to lighten the weight and target lats more. In my opinion this is what typically happens when doing rows:

if you start out at 45' angle, and you cheat, you will end up almost in a vertical postition pulling with your shoulders/traps into your lower chest.

By starting parrallel, and you cheat (which we all do invariably on these when it gets heavy) you will end up in a 45' angle, pulling with lats into your abs.

oh, and there was an article in last months IRONMAN on doing shoulder flyes just as you described them, with focus on raising your elbows for maximum overload of the shoulders :)

[Jiin10]

getting some strong delts bro!! OH presses looking real good, made the people in the gym jealous huh

i actually do the hack squats, and as kenn was saying at first they seem very akward but after you do them for a few weeks they get better, and you can feel them the next day fo sho!!

keep up the good work, good luck with ur studies, and its really good to see you increasing strengths and weight :thumbup:

[John0101]

thx all for the kind words, I'm going to drop BB rows and hack squats for a while and cycle them later when I switch exercises. However I am going to add a few light sets of both exercises for form.

Back/Bi/Abs/Trap Day

Deadlift 135x5/135x5/235x8:eek:/240x5

I only excepted 235 for 4-6 reps and the extra 2 reps really made my day

BB Shrug 225x7/225x8/275x8secs hold at top

****tty form, going to lower to 205 next week and up the holds to 285

Pullups BW+5x6(medium grip)/BW+5x4(wide grip)/BW+5x5(close grip chins)

Nothing really special, going to add 10 pounds next time, adding 5 pounds made me feel like a wuss

Pulldowns 120x6

Incline Lever Row 95x4/95x3

Going to drop this exercise next week

Cable Row 140x6/140x7

Standing EZ Curls 55x8/65x4

Blah, my Bi's are so weak, it's not even funny

Concentration Curls 20x12/20x12

Standing EZ Curls 25x12(wide grip) dropset 25x7(medium grip) drop set 25x3(close grip)

Ab Pulldown 70x12

Going to up this weight next week

Decline Situp BW+30x16/BW+35x9

WOW, these hurt


I'm going to move traps to shoulder day. Concentrate on pullups/cable rows and drop all the other back exercises. Also drop all Bi exercises except standing ez bar curls. I feel like I overtrained on some parts and undertrained on other parts. I'm really surpised at my deadlifts today, those SLDL really helps.

[Jiin10]

nice deadlift john 240, i like that meh!! i think it would be good to do traps with shoulder thats how i do it and i think it is effective. good back workout i like the volume...keep it up bro fo sho

[shredder]

Nice workouts man. 65s on sholder press is great, im assuming shoulders are one of your stronger muscles?

[Coke]

Really good back/bi session man! ...nice work - ;)

[John0101]

thx all, my shoulders aren't really all that big or anything. 65s for shoulder press are really too heavy for me, no way I could of got it up without a spot, but sooner or later 65s are going to be light weight.

Chest & Tri Day

DB Flat Press: 20x24/70x0/70x6/70x10
- 70s were done with a spot which helped to get them up. Gonna throw in another warm up set next time

DB Incline Press: 65x0 /65x0 /65x6
- Blah, I didn't think I needed a spot for the 65s, I was wrong, last and only set was done with a spot

CGBP: 140x4/140x3
- Pretty good, might up it to 145 next week, maybe had 1 or 2 more reps on each set, no spotter

Dips: BW+10x9/BW+10x6/BW+10x7
- Pleased, might up to +15 next week

Cable Cross: 50x6/50x10/60x6
- First time doing these, felt it after the first set, might become a staple.

Blah Pissed off about the DB Presses, I thought I had more

[Jiin10]

[QUOTE]Originally posted by John0101
[B] but sooner or later 65s are going to be light weight.

HAHAHA-thats the attitude i like to see

looking good john, nice to see u increasing weight on flats, and also good job with the dips!! Youll be a beast in no time!

[Coke]

...real good work on the chest/tris, them crossovers are a nice movement bro - :)

[John0101]

Shoulders and Trap

DB OH Shoulder Press: 30x16/65x2/65x7/65x4
Nice, need more ROM, gonna add another warm up set. I'm strong at the top of the motion, but definally lacking at the lower part. Gonna drop a heavy set and add a semi-heavy with full ROM.

L-Raises: 20x12/30x5
Nothing really special here

BB Shurgs: 135x10/225x4/315x1or2
tried 315, no chalk or straps, definally doable

BB Shrug Static Holds: 315x2secs/315x2secs
Just basically shrug it up at top and hold for as long as you can.


I think I need more volume in my workouts.

[Coke]

...really nice shoulder session dude - :thumbup:

[John0101]

Weight: 154 pounds

Back/Abs/Bi Day

Deadlifts: 135x10/245x8/250x5
Really happy about the 245x8, I knew I had 6-8reps, but I stopped there because I'm really scared of throwing out my back. I think I had maybe 1 or 2 more reps. I'm guessing my max right now is at around 300, 315 might be right around the corner!

Pullups: BW+15x5/BW+15x3/BW+10x5
I want BW+25 soon

Cable Row: 140x7/120x8/120x8

Pulldowns: 110x8/70x16

Machine Curls: 60x6->40x7->20x10 dropset x2

Incline Situps: BW+25x24
I wanted to use a 40 pound DB but so many people in the gym.

Some Ab machine stuff, blah.

[rookiebldr]

I've sub'd a 45lb plate for the dumbell when necessary. Not as easy but doable. Nice deadlifting and it maybe higher then you think with you hitting 245x8 now. Sweet PR, keep the progress going. :)

[cphafner]

sweet jobs with the pullups!

[chops]

congrats on your DL progress :thumbup:

[John0101]

Rookiebldr I put the db behind my head, I'm not quite sure If I can easily place a 45 plate behind my head.

Cphafner , Chops thx, those two exercises seems to be my strong points.

Chest & Tri Day :cry:

DB Flat Press: 30x12/55x8/70x0/70x7
:cry: I wanted more

DB Incline Press: 65x0
:cry: I got really discouraged after this, I just said fcuk DB, my forearms/tri/roterary cuff (sp?) was still feelin sore from back/bi day, and I changed my own routine today out of anger and disappointment.

CGBP: 145x1/145x1/145x2 dropset 135x2
:cry: I was suppose to get 145x3-4, even 135 felt heavy

Dips: BW+15x9/BW+15x8/BW+20x8
:D These improved atleast, I think it might be because I hadn't really worked on my chest at all.

DB Flys: 30x8/30x8/25x12(on incline)
Both sets were short of failure

Tri Pulldowns Superset w/Tri Pushdowns each arm 1 giant set of 45x??x2

I'm thinking about changing my chest routine if I don't see much improvement in the next few weeks.

[Jiin10]

nice deadlifts bro, also good work with the pullups everything looking good.

dont get discouraged with the chest day my friend, we all have bad days just make sure your next chest session you work twice as hard. nevertheless everything is looking good

[Coke]

You'll be seein some improvements mang - :D ...ain't no cryin bro - ;)

[John0101]

Jiin10, CoCoa - yeah i have been improving, but I'm still thinking about changing my routine so I don't plateau

Wight: ~153.5 no biggy, I was wearing more clothes at last weight in. 155 after Thanksgiving no prob :D

Leg Day

Squats: 135x12/185x8/225x8/245x4/245x8/135x16
I lost balance on my first set of 245, the second set really kicked my ass, was hard as hell. The 135 finishing set was awesome, the weight felt really light.

SLDL: 135x6/205x12
I just wanted to know if I could hit 205 for 12 reps, had it easily, definally more reps in me. I'm going to cycle SLDL and deadlift on and off, 2 days of hard work on my lower back per week can't be good.

Leg Press was taken and i was hungry, so I called it a day

[Coke]

The 245 x 8 on the squats = great bro - :thumbup:

...you are ready to move on up man!

[John0101]

Cocoa, I will be moving up my squat weight soon :)

Shoulders, Traps Day

Seated OH DB Press: 25x16/50x8/50x8
I dropped the weight because I wanted to get full range of motion. Before I lowered the weight down to my eye level, elbow was @ ~90 degrees. With the 50s I went all the way down and touched the weight to my shoulders.

Standing Front OH BB Press: 45x6/95x6/115x4/120x3/95x8
First time doing these, I was expecting to rep 135. The 115s and 120s were hard, might be easier seated but I am going to stick to standing.

DB L-Raises: 20x8/25x8
tempo was 1:1:1, before it was 1:0:0, had a good burn.

BB Shrugs: 135x10/225x8/315x2/275x2/135x12
315s and 275s were done with really sloppy form and bad ROM. I don't think the 225s weren't that good either.

Cuban Press: 17.5(bar)x6/2.5(DB)x8/2.5(DB)x6/17.5(bar)x4
I'm not sure I'm doing these right, I felt the burn in my delts (the back ones), and some on my traps and upper back.

Pullups: BWx4
just wanted to test the waters, these were easy and far short of failure. The weight pullups really helps.

[Jiin10]

nice job with the squats bro...did u decide you did not want to continue with the hack squats?

i thinking about cycling the stiff legged with the deadlift as well, sounds like a good idea.

good work with the shoulders, i think that it is smart of you to drop the weight and use strict form, its more beneficial for ya than using heavy weights and doing improper techniques.

what is the cuban press??

[cphafner]

good job on the pushing. Weighet pullups will make your reps jump quick.

[John0101]

Jiin - SLDL really helped my DL, could do like 4 weeks DL, then switch to 4 week SLDL, switch, etc... but every other week is working for me so far. I stopped the hack squats because I don't have the form aka useless for me.

Cuban Press - here's a link for a video clip http://netscape.menshealth.com/newbody/ironmanual_2.shtml

cphafner - thx man, I always had 10+ reps for shoulder width pullups, but wide-grip always been harder for me.

[Alke]

looking strong john, good idea about getting full ROM on the OH presses. even if you dont touch your shoulders, get as low as feels comfortable on those cause going super heavy to eye level could get you in trouble me thinks.......

a lot of people cycle their SLDL's and DEADS, doing one exercise one week and the other the next, including me :) I think you will like it this way, I havent seen any negative comments on this method of doing them at all.

and keep up them pull-ups bro! your doing awesome, have a good holiday.

[John0101]

Kenn thx for dropping by, imma try to mix heavy eye level DB OH press and full ROM OH presses and c how that goes for a while.

Chest & Tri Day

Incline DB Press: 35x12/65x8/65x12
PR on 65x12, still need another warm up set.

Decline DB Press: 65x4
First time doing these, I thought decline was easier then incline? I am going to drop flat and do declines

CGBP: 145x2/145x2
Damn, I know I should have 145 for 3-5 reps. I Keep on missing it

JM Press: 55x8/60x8/65x7
first time for these, might drop CGBP and just do JM Press instead

Dips: BW+25x4/BW+25x7
These are awesome, strength keep on going up. Bad form for the first set it was really hurting my shoulders.

Flat DB Partial: 45x12 Superset 25x7 Incline Flys/50x8 superset 25x8 flat flys
DB partials were done with the starting position below the chest and as low as I can go, then I pressed it half way up then back down to as low as I can. Hopefully this can work on my weak spot on my bench.

[Alke]

nice session john.

I sorta tried some reps at eye level and they werent as scary as it first sounded when I read that you did that. Once I get used to pushing DB's for OH presses I just might have to cycle them in that way for a few weeks......

[cphafner]

good workout john. Time to move up to 70's.

[Coke]

:withstupi ...nice session bro

[pruneman]

looks like a good chest/tri's day to me!

[John0101]

thx guys, Im going to move up to 70s soon, and I was thinking about cycling the db OH presses, but most likely I am going to switch to standing bb press, been doing db OH press for a year now.

Weight: 154.5 :( I really need to step up on the eating. I shouldn't bitch about my lack of strength gains when my weight aint moving. .5 pound gain in 2 weeks is weak


Leg Day

ATF Squats: 45x8/95x8/135x5/135x6/155x2+1 non-ATF/105x3
First time with ATF squats, I am going to cycle these every other week with heavy parrell squats. Feet were point outward and wider then shoulder stance. I came all the way down to the ground until my ass was ~5-6 inches above the ground which was the furtherest I could go. I froze for a sec at the bottom and pushed it all the way up. The hardest part in the movement is when your at the bottom. I had some discomfort in my right knee, but I think this was because of my lack of proper form and technique. I really felt the ATF squats on my butt, I never quite experience a sensation like this before.

SLDL: 135x10/185x6/225x6
Too lazy to use chalk, had more reps right knee was hurting and so was my ass.

DB ATF Squats: 30x8/40x6/45x6
total weight was 60, 80, 90. These were easy, I suspect this was pretty much the same as BB.

[pruneman]

Nice looking leg day John. ATF's are killer but you get a real sense of accomplishment when you do them. Most people i've seen in the gym dont like to do them because they can't use huge weights for it. I think that ATFs are one of the most challenging exercises you can do. Keep up the good work bro.

[Coke]

...I don't think it is a good idea to freeze for any movement bro - ;) - Good work mang - :D

[cphafner]

nice wokrouts. I just added ATF and they hit in a totally different way than parallel. I like em.

[Jiin10]

nice leg day john, yeah ATF really do a good job on the glutes my friend, nice work, EAT youll gain the weight you want to gain

[John0101]

Thx guys, ATF really kills, my legs are still sore from them.

Shoulders & Traps

DB OH Press: 35x12/50x8/65x0/65x3/55x8
No good spotters today, first set of 65, the kid didn't know how to spot me, grabbed my inner arm, right next to my armpits. The weight flew back and almost dislocated my arm. On other set of 65s, the kid let me trying to push up the weight for 2 secs then decided to give it a push. No energy for any reps. The last set of 55s were done almost full ROM.

L_Raises: 20x8/25x8
tempo was 1:1:1

Front Raises: 20x8/25x6
tempo was 1:1:1

DB Cuban Press: 5x8/7.5x6/7.5x6
I might be doing these wrong

BB Shrugs: 135x12/225x8/275x4/315x3+4sec static hold/135x12

[rookiebldr]

Nice session. Damn those spotters!!!!

[Alke]

AWESOME lifts bro' 65's aint nothing to sneeze at, good spotter's are hard to come by man, hope no real damage was done.

ATF can really do a number to you...better eat a lot of food so you can do it all over again next week LOL

[Coke]

Nice effort on those shoulders man...better luck next time with some assistance during the db sets.

[John0101]

Thx for showing up guys, I really need a liftin partner, but whatever, ill manage.

Weight: ~154, mad snow the past weekend so i've hibernating. I've been too lazy to go out and get food so I stole some sandwishes and milk from the dc on friday and supplement that with vending machine food.

Back/Bi/Ab

BB Rows: 45x12/135x8/155x8/165x6
I tried a new form on these, knees more bent, body closer to the ground.

Pullups: BW+20x5/BW+20x4/BW+20x3 (widegrip and ulgy)
Alittle wider then shoulder grip is perfect for me, I just suck at wide grip

Pulldowns: 120x8/130x8

Cable Row: 140x8/150x6

EZ Bar Stand Curl: 55x6(widegrip)/55x7(closer grip)/25xburnout
yeah these sux and are mad weak.

Decline Situps: BWx20/BW+40x12

Some ab machine stuff, leg raises, and some other stuff that really aint too important to write down.

[John0101]

Weight: 156 :D Gained 2 pounds over three days. I'm betting it's just water weight since I've been really thirsty over the past few days. Winter...

Chest & Tri

DB Incline: 35x12/55x10/70x3/70x5
was using a different incline bench, kinda of threw things off balance

BB Decline Bench: 135x12/165x4
No DB since I was too lazy to carry it to the situp bench. I expect more then 4 reps on the 165, since I did get 135 for 12 reps. More rest would hopefully help.

CGBP: 145x3/145x3
alittle help on 2nd set on the last rep

Dips: BW+30x9/BW+30x6
Awesome, I love these, strength keep on going up.

Cable Cross: 60x12/80x7

[Jiin10]

nice glad to see you gaining weight bro. its good to have some variation as i see the bench was a little different. good job with the strength increases on the dips and also nice weight with the inclines. good luck with finals my friend, if i was still in mass you know we'd be hitting up the gym together, and i would spot ya proper. PEACE

[John0101]

thx man, been tryin new stuff for my bench routine, I think my strength on top is pretty good, maybe got 200+, just trying to work on my sticking points (right off the chest).

Shoulders & Traps

Seated DB OH Press: 35x14/50x8/65x7
I really don't want to be doing this without a good spot

Standing BB OH Press: 95x10/115x5.5/125x0/95x8
I tried 125 and it almost fell on me, I need a more stable stance

L-Raises: 25x8/30x4
once again tempo was 1:1:1

BB Shrugs: 135x12/225x8/275x4/315x4+4sec static hold/135x12
I wonder if chalk helps on these

[John0101]

Weight: 156, holdin steady

Back/Bi/Abs

Deadlift: 135x8/225x4/275x1/300x1/315x1/325x0/225x4/135x4
Maxed out at 315, I was greedy and wanted 325, should of just tried 320. I thought I was gonna lose 315, I prematurely let the air out of my belly. I got the 325 up about 5 inches, once the weight gets past my knees it's pretty much all good.

Pullups: BW+25x4/BW+25x3

Pulldowns: 120x8/130x7

BB Rows: 150x7
My grip was really hurting

Standing EZ Bar Curls: 45x8 then hitup standing DB Curls 25x10

Ab Machine: Stackx2

Decline Situps: BW+40x10

My hands really hurt from the deadlifts.

[Jiin10]

nice shoulder work bro, getting stronger and stronger keep at it... also nice job with those deads and good back work, 315 is looking real nice

[John0101]

Thx Jiin, I don't think I am really going to worry about strength that much. I want to gain as much lean body mass as I can so I can and hopefully strength will come a long with it.

Weight: ~155.5

Full Body Going to start a 3 day a week HST routine, just getting the body warm up after a two week break.

BB Flat Bench: 45x15/95x10/135x10
Incline DB: 70x4
Machine Shoulder Press: 90x6/180x5/180x4
Deadlift: 115x12/225x8
ATF Squats: 95x8/95x12
Pullups: BW+20x4/BW+20x4
DB Rows: 50x12/60x8
Cable Curl: 40x8/8


I am starting a new routine next week focusing on gaining LBM to make myself look damn good... On a side note, a friend's brother back home is offically set the record for clean & Jerk and snatch for his weight and age in New England. Only one person, who is 100 pounds heavier then him has a higher snatch. He is only 19, 5'11ish, 200 pounds, and squats over 700. His olympic squats is well over 350. He is also one of the top 5 wrestlers in the nation and is probably going to the Olympics in 2008. He also DOESN'T BENCH.

[Coke]

It is good to see you bro...you done had a break and ready to get back at it!

[Jiin10]

nice workout john, good luck with the new routine, what is it going to consist of? have you been eating consistently bro? nothing is better than gaining some lean body mass, and being all hard

[John0101]

Weight: 154 :(

Here's my diet for the last 2 weeks...
10:00am: 1 Bowl of Oatmeal w/1 egg white & 1/2 cup of nonfat milk
12:00pm: 1 Bowl of Honey Bunches of Oats w/1 cup of nonfat milk
2:00pm: 2-3 whole eggs, 1 cup of nonfat milk
4:00pm: 2 slices of WW Bread, 1 slice of cheese & handful of mixed nuts
6:00pm: Rice, veggies, chicken or beef or fish or pork
8:00pm: 2 slices of WW Bread, 1 slice of cheese & handful of mixed nuts
10:00pm: 1 Bowl of Honey Bunches of Oats w/1 cup of nonfat milk
12:00am: 1 Bowl of Oatmeal w/1 cup of nonfat milk & mixed nuts

I think only been getting 2200-2400 cals a day. As you can see I drink a lot of milk, a gallon every few days. Nonfat is the best, 90 cals a cup, 9 grams protein, 14 grams carbs, 0 fat. I'm still waiting for my N-Large and that should be an easy 800 extra cals and push me past 3k cals a day.

Full Body Workout
Deadlifts: 115x8/225x12
ATF Squats: 95x12/135x12 (almost ATF)
Leg Press Machine: 300x12 (was really tired after this)
Flat BB Bench: 135x10
Cable Cross: 80x8
Incline DB Press: 60x12
Machine Shoulder Press: 160x12 drop set -> 90x12
Pullups: BWx9
Pulldowns: 110x10/140x8
BB Shrugs: 135x12/225x10/315x0

Felt like I lost some strength, was felt really drained today. 30sec to 1min rest between each exercise.

I also finished reading Muscle: Confessions of an Unlikely BodyBuilder as mention in the front page of WWB. Alright book, easy to read and follow. I expected alittle more from someone who graduated from Oxford. The book basically told the story of his obsession with bodybuilding fueled by him being scared of the streets of NYC. His obsession brought him to SoCal the land of bodybuilders which then he used "Shangri-La" the mythical city in John Milton's classic Paradise Lost as a metaphor. While forgoing grad school at UPENN and alienating family and friends. Then enters the world of steroids and competive Body Building. The story finally apex when he loses almost 30 pounds in 2 weeks for a bodybuilding show, starving himself. While reading the book you don't really develop any feeling for Sam (the author) or any other of the characters and he totally misses the human side of everything. The book reads pretty narrow-mindedly and you can pretty much careless what happens to him. But the book does show a glimpse in a life of a Body Builder and the extreme life styles they have to live by.

[cphafner]

a gallon every few days is nothing, i kill almost a gallon a day. sounds like a decent read. hope you have a good new years!

[Jiin10]

nice workout bro, did you order your Nlarge online or something?? doesnt look like you enjoyed that book very much, have a good new year hope you fulfill all your goals

[Coke]

...hopefully you got some sessions in lately bro - don't be skippin out now, lol

[John0101]

Jiin10, Cphafner, CoCoa, up to 1/2 gallon of skim milk a day w/the NLarge, easy extra 800 cals a day. Thx for the support guys, I'm back on liftin till I die. Taking a nutrition class over the winterbreak, 3 credits and hopefully teach me something about my diet. Anyways reading Security Analysis learning about value investing for fun.

FullBody Workout: (I also lifted on monday but no time to update)
Incline Bench: 145x7/155x5/165x2
Seated DB Shoulder Press: 60x7 :(
Lat Raises: 25x8
Pulldowns: 145x7/135x8/135x7
BB Curl: 55x8 (In the squat rack! ;) )
Decline Situps: BW+35x9
ATF Squats: 45x12/95x12/95x12 (gettin easier)
Leg Extension: 150x12
BB Shrugs: 255x8/255x7

[John0101]

Weight: ~155

FullBody Workout

Almost full ATF Squats: 45x12/95x6/135x4/145x2/150x1/165x1/185x1/190x1
Deadlifts: 115x8/255x5
Machine Leg Press: 300x8/220x12 (ATF)
Standing BB Shoulder Press: 45x12/95x12/115x5 :strong:
Cable Cross: 60x12/65x12
Tri Pulldowns: 20x12/40x12/60x?
Pullups: BWx12
Chins: BWx6
Cable Rows: 120x8/130x8
Seated DB Concentration Curls: 30x6/5
Machine Shrugs: 155x12/205x12

[John0101]

Weight: Still 155 :cry:

FullBody Workout
Deadlift: 135x8/135x16
Full ATF Squat: 95x8/95x8/115x6/135x6
Cable Cross: 60x12/75x10
Flat BB Bench: 135x8/155x8
DB Incline: 60x12
Standing Smith Military Press: 135x3
Seated Machine Shoulder Press: 160x12
Dips: BWx12 superset w/Tri Pulldowns: 50x7
Pullups: BWx12/BWx7
Cable Rows: 120x12/130x7
Standing Bic Curl: 30x6/35x4
BB Shrugs: 135x12/225x12/275x6

[Alke]

hey john, you cuttin now? those full body routines are TOUGH! stay focused bro and it'll happen.

[cphafner]

fullbodys are tough. good job. LIke you're reading, my field of study. People thought I was crazy in college when I read stock analysis for fun.

[John0101]

Kenn, I am still currently bulking, but I have seemed to reach a plateau for the last 3 weeks

Cphafner, I respect you for following in your goals of being a stock broker, even though they are shady as fock, it could be a very rewarding job. I had a killing last week in the market, telecoms are roaring back. LU flew up from $2.85 to $4.5 in the new year. I sold NT a while back ago at $4.2 and now it's well over $6.5 and kicking myself in the head. There might be a minibubble in these stocks, but im waiting till they peak.

FullBody Workout
Deadlift: 135x12/225x6/265x3/265x1
ATF Squats: 95x8/135x6
Almost ATF Squats: 185x1/205x1
Pullups: BWx13/BWx11
Standing OH BB Press: 95x10/115x7
Close-Grip Pulldowns: 110x12/110x10
Flat BB Bench: 135x8/165x6
Dips: BWx18
Pec Deck: 100x13
L-Raises: 20x17 (for the burn)
Machine Row: 130x12
Tri Pulldown: 75x4

[rookiebldr]

I hate those weight plateaus. I get so mad that I just eat everything in sight, junk or otherwise for a few days and get the weight up. I tend to put the most fat on those times. :(

[Coke]

I don't know how you keep doing that fullbody stuff man, it is too much for me...Nice work though bro!

[John0101]

Rookie, I hope to miminze fat gain during my bulk, the idea of pilling on fat just means there is more to lose later.

Cocoa, if I can have your gains i'll give up my workout in a heartbeat

Legs:
Deadlifts: 135x12/225x6/270x5 wow, 225 was kinda of hard, didn't know where i got the strength for the last set
ATF Squats: 135x6/155x1/165x1
Leg Press Machine: 220x6/300x6/340x6/380x6
Leg Extension: 100x6/150x6/185x6
DB Lunges: 25x6/6 35x6/6 (DB per hand x right leg/left leg)

[Alke]

food is a good way to break a plateau and build muscle, you can always lose the fat later. just dont get carried away and eat like a whole pizza = like 3000 cals in one shot dude :D :D

[Coke]

I'm coming to you and Cphafner for some financial advice once I hit lotto bro - :D

Good leg session!

[cphafner]

shady as fook is right, but stock broker is not my goal. My ultimate goal is to be a CEO of a company. My short term goal is to become a financial analyst in a Mergers and Acquisitions department. I want to basically price companies, and tell the other company how much to pay. Sound boring enough.

Good job on those deads. I don't think I could do squats after that!

[John0101]

Kenn, no need, I started gaining weight again with the help of N-Large2 :thumbup:

CoCoa, I wouldn't put trust in someone so easily and especially with your hard earned money

Cphafner, awesome goal I want to be a market analyst too workin in a hedge fund. But if you being a CEO and market analyst are two totally different worlds. A mix of intimate knowledge about an industry, passion, hard work and perhaps a MBA would be your fast track to success into becoming a CEO. Or buy major share ownership in a company and vote yourself into the position.

Weight: ~157 :)

Chest
Machine Bench Press: 100x6/150x6/200x3
Flat BB Bench Press: 135x8/140x8/145x8
DB Incline: 60x12
DB Flat: 50x6/50x4 (used full ROM, the DB went below my chest)
Smith CGBP: 150x6/165x3
Cable Cross: 80x8/80x8
Pec Deck: 75x12
DB Flys: 25x6
Dips: BW+20x8 dropset to BWx4
Tri Pulldown: 80x11/100x7

Went alittle overboard with volume, had no motivation to workout. Most of the sets in the beginning were short of failure.

[Alke]

a lot of folks have used nlarge with good results, I am thinking of hitting some form of MRP soon, at 4000 CPD, teh food is getting heavy to carry around.

[John0101]

Kenn, NLarge is the **** no doubt about it. I totally recomment the weight gainner.

Weight: 158 :confused: I couldn't of gained 1 pound in 1 day. I did have some food and water before I lifted so that might of threw it off.

Back&Bi Day
Wide Grip Cable Row: 100x12/140x10/160x8
Narrow Grip Cable Row: 100x12/140x7/160x4
DB Row: 60x12:12/60x14:13
Boss lats pulldown thing: 90x12/180x12/230x6/90x26
Concentration Curls: 25x12:12/30x6:4
Cable Curls: 50x12/80x9
Decline Situps: BW+40x12
Flat Situps: BW+25x12 dropset BW+12x18

Thinking about a new routine
(1)Chest/Back (2) Legs/traps (3)Shoulders/Tri/Bi

[Coke]

Change is good bro, glad you are thinking of a new plan...keep up the good work!

[John0101]

Cocoa, good look out, hope is all you need

Deadlifts: 135x10/185x6/225x4/275x3
ATF Squats: 135x5/135x3/135x4
Leg extensions: 85x8/90x8

thats it, not much juice today, had 5 hours of classes and had to walk all over campus in the damn snow. Also had to workout in these very comfortable boots.

[cphafner]

I drink Nlarge shakes like they are water. Nlarge is very cheap and seems to be effective. Good looking deads man. I wouldn't be able to do atf after seads, my back is normally too sore.

[John0101]

cphafner, hhaahha dude, you pulled 405 on those deads, im i'll be in the hospital if I can even bring it up.

Bench: 95x12/135x3/155x3/165x3/175x1/185x1/185x1*/185x1*/185x1*
*= needed assistance
DB Extensions: 20x10:10/20x10:10
Tri Pulldowns: 90x10/90x12 ?
Pullups: BWx9/BWx6/BWx3
Front Raises 45lb-Platex3/x6/x5
L-Raises: 20x12

[John0101]

Bench: 95x6x3
Incline SkullCrusher: 55x10/55x10/70x10/70x10
Tri Pulldowns: ??x7/??x5
Pullups: BWx4/BWx5/BWx1
L-Raises: 20x10/25x8
Front Raises: 45LB Platex6
Incline Curls: 20x12/12
Standing Curls: 20x12/12
Hammer Curls: 25x10/10

[cphafner]

John: 275 is nothing to sneeze at. That would still hurt my back enough to not squat afterwards. Nice workouts, bench looks strong!

[Jiin10]

nice workout man looks like you got a lil bit of everything in! come check me out im back to posting bro need your support!