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HahnB
09-17-2003, 05:48 PM
I guess it's time for me to start one of these bad boys:)

Right now I'm about 3/4 of the way finished with the muscle media routine, and I have a chest/shoulder/tri workout tonight.

AFter I'm finished with this I plan on starting a routine that hits each muscle 2x a week, which I will post once it's finished:D

My gf is going to be spotting me tonight:eek: Hopefully she does better than usual lol.

Oh well I'll post after I'm done.

Starting Weight=151 Goal- 160-170 by jan 1st, and bench 250.

Dedicated
09-17-2003, 06:02 PM
Cool goodluck.:)

HahnB
09-17-2003, 07:57 PM
Thanks dedicated.

Started off with chest, I'm about 5 weeks into the 7 week program.

Workout Today

Bench Press

135 x 10
205 x 3 went up suprisingly easy
205 x 3 same
220 x 2 got it!
220 x 2, on this one after the first rep I told the gf I might need help on this next one, she thought I said I DO need help, so she grabbed the bar about halfway up, 99% sure I coulda got 2 so I'm countin 2! -gf messes up spot as predicted in 1st post;)

230 x miss, so close, one of those benches where you get to about halfway and it stays there for about 3 seconds before you realize it's just a tad too much.


Military Press

95 x 8
105 x 6
105 x 6, this is usually about 10lbs more but since I started doin chest first- I'm a little wore out.

Db Side raises

20 x 8
20 x 8

Db Front raises

25 x 6
25 x 6

Overhead tri extension

45lb plate x 8
45lb plate x 8


Dips

bw + 25 x 8
bw + 25 x 8

I'm happy with the workout even though I missed the 230, oh well. 220 x 2 is the most I've ever done so I'm satisfied. The last time I tried muscle media I reached a plateu at 215 x2 and could only do it once-I thought this was gonna happen today, it's good to know I'm gettin stronger:D

Diet
3 eggs,toast, bacon for breakfast
boal of oatmeal around noon
1 dish of rigatoni w/ 1 slice of ww bread
1 dish of rigatoni
1 hamburger, baked potatoe, salad
20g of creatine(loading phase)
1 post workout protein shake 40g
about 1.5 gallons of water through out the day
REst of food yet to be eaten, I'm a late night eater.

HahnB
09-18-2003, 03:19 PM
Last night, watched movies with gf, didn't fall asleep till 4:eek: I need to get to bed earlier, but I slept till noon because I was exhausted, so I got about 8 hours.

Ate 4 egg omlet last night with toast before bed.

This morning Oatmeal at noon.
Rigatoni at 2 pm
Sandwhich with baked potatoe at 4
Waiting for groceries to arrive right now
:D

I'm doin legs today, which are by far my weakest point:( I never trained my legs until about 4 months ago, it's really helping my progress.

Weighed in today at about 151, my goal is to reach 165-170 by January 1st-with a bench of 250. I think I should be able to get there.

JustinF
09-18-2003, 03:21 PM
:spam:

Good luck with your goals.

HahnB
09-18-2003, 03:27 PM
Thanks man.

RuLess
09-18-2003, 03:32 PM
best of luck with your goals man.. ill be in from time to time

whuts ur height too?

peas

HahnB
09-18-2003, 03:38 PM
Height is 5'11, here's a few pics that I'm gonna post now, and I'll take some at the end of december:) All I have right now is a webcam, and it's in my basement so light is a problem, but it will have to suffice.

HahnB
09-18-2003, 03:39 PM
Another

HahnB
09-18-2003, 03:40 PM
Side shot. I had a few back shots but I had to reformat my computer because of a virus, and I forgot to save them from logitech:mad: But I'll get some.

Saint Patrick
09-18-2003, 04:20 PM
lookin good man.

midee1
09-18-2003, 07:06 PM
Looks like I'm not the only one with a female spotter. Mistress Dee doea a pretty good job of not touching the bar till I look like I'm dyin.

Good luck on your goals.

I'll drop by from time to time to check up on ya.

HahnB
09-19-2003, 12:01 AM
Diet Today:

Oatmeal around-10 am
plate of rigatoni 1 slice of bread-1 pm
turkey,salami,ham sandwhich and salad- 3pm
sausage,baked potatoe,salad,beans- 5 pm
40g protein shake -7pm
rib-eye steak and garlic bread -around midnight
1 gallon of water through out day

Legs today, I fell asleep and woke up about a hour before I had to meet friends for dinner, only had time for squats and leg curls.

135 x 10, I usually go a little farther down on my warm up set

155 x 8 little below parallel

165 x 5 parallel

185 x 3 parallel


Leg curls:

70 x 10

80 x 8

80 x 8

I really need to improve my squat. Somethings wrong if you can Bench more than your squat lol. Oh well, I guess my legs are def my weak point.

Saw jeepers creepers 2 tonight, it was horrible, even worse than the first. Hopefully I get a chance to get 2 more dumbells before my chest workout on sunday, I need to up them by 5lbs. Those damn things are like 25 bucks a piece:mad:

Xand
09-19-2003, 12:07 AM
Good Luck with your goals. You've already got a great foundation. Anxious to follow your progress throughout the year.

Crystallio
09-19-2003, 12:24 AM
You're looking pretty ripped. Good luck with your goals. :thumbup:

HahnB
09-19-2003, 01:29 AM
Xand, thanks man-hopefully everything goes as planned

crys-not sure what my bf is, thanks for the compliment, hopefully I can maintain my abs during my bulk.

Coke
09-19-2003, 12:54 PM
Best wishes Ohio bro, sessions look good - you are off to a great start!

HahnB
09-19-2003, 05:27 PM
Thanks CoCoa.

Diet Today:

4 eggs 2 slices of bread and milk for breakfast

1 rib-eye steak baked potatoe 3pm

40g protein shake w/ bananna 6pm

hamburger, beans, salad 730 pm

2 pieces of pizza 11pm

2 hamburgers 1:30 pm

1.5 gallons of water through out the day

my legs are ome,killing me today:) . Chest workout tomorrow:D

Dedicated
09-19-2003, 06:03 PM
Impressive power for your bodyweight! Lookin ripped man, keep it up.:)

JustinF
09-20-2003, 03:10 AM
Looking good bro. Nice session.

HahnB
09-20-2003, 09:05 PM
Thanks justin.

Chest Workout Today

I had no spotter today:mad:

Flat Bench

135 x 10

195 x 5

195 x 5

210 x 3 -last one was real tough

210 x 2 -didn't attempt 3rd one without spotter

Incline DB Press

60 x 8

60 x 7

60 x 7

I was suppose to get 65s today but didn't get to the store.:mad:

Dips

bw +25 x 8

bw + 30 x 7

I'm happy with the session overall, even though I had no spotter, I would have liked to attempt the 3rd rep in the second set of 210:(

Diet

Oatmeal -breakfast

1 rib-steak w/ baked potatoe 2pm

1 hamburger w/ slice of ww bread 5pm

Meat sald consisting of 1 big hamburger grounded up with taco seasoning, lettuce, tomatoes, onion, cheese 8pm

5g creatine 1hr before workout

40g post workout shake 1030 pm

rest of food yet to be eaten:)
-food continued

2 hamburgers and noodles 230 am

1 gallon of water through out the day

REst day tomm.

Alex.V
09-20-2003, 11:21 PM
Excellent foundation given your weight, you have a good frame for this. Get your spotter back. :D Though it's damn good that you felt comfortable enough to hit 210 for 3 without one.

rookiebldr
09-20-2003, 11:59 PM
Great progress already HahnB. Good luck on the bulk and getting a reliable spotter. ;)



Look Alex, he's got your number!

HahnB
09-21-2003, 01:09 AM
Belial- thanks, right now I'm trying to get real focused on my diet so I can bring my weight up. In about 2.5yrs I only put about 10lbs on due to my ****ty diet.

Rookiebldr-666 lol I didn't even notice, thanks for stoppin in:)

I'm starting to see a lot more gains since I started deadlifting(8 months ago) and squatting about 4 months ago. I wish I woulda found this site when I first started training.

Coke
09-21-2003, 06:27 AM
Good chest session...your journal really makes me think about food more for some reason - :D

HahnB
09-21-2003, 10:52 PM
lol, well if you ever lose your appetite just read my latest post.

Diet Today:

French Toast breakfast with milk

1 hamburger and noodles

1 rib-eye steak with baked potatoe

1 pack of ramen noodles

1 turkey,ham, cheese sandwhich

8 chocolate chip cookies that me and the gf made, I could eat a gallon of cookie dough:drooling:

1.5 gallons of water through out the day

Couldn't drink my protein today cause I ran outta milk, I can't bare to take it down with water.

Back/bi day tomorrow:D

HahnB
09-22-2003, 05:56 PM
Back/Bi day today

Wide grip chins

bw x 10

bw x 9

bw x 9

BB Rows

115 x 10

125 x 8

145 x 5 *This is my favorite back exersise, something about the way it feels.

BB curls

75 x 10

85 x 7

Hammer Curls

35 x 7

Deadlift

135 x10

205 x 10

235 x 5

Db wrist curls(forearms)

45 x failure

45 x failure forearms were shot after these, I'm typin with 1 hand:)

Diet:
2 eggs 2 slices of ww bread
ramen noodle soup
hamburger with baked potatoe salad
5g creatine
40g protein post workout shake
rest of food yet to be eaten:)

JustinF
09-22-2003, 07:12 PM
Nice session bo. Keep up the good work.

rookiebldr
09-22-2003, 10:53 PM
Yup, bb rows are ace.

midee1
09-23-2003, 07:10 PM
Originally posted by HahnB
lol, well if you ever lose your appetite just read my latest post.

Diet Today:

French Toast breakfast with milk

1 hamburger and noodles

1 rib-eye steak with baked potatoe

1 pack of ramen noodles

1 turkey,ham, cheese sandwhich

8 chocolate chip cookies that me and the gf made, I could eat a gallon of cookie dough:drooling:

1.5 gallons of water through out the day

Couldn't drink my protein today cause I ran outta milk, I can't bare to take it down with water.

Back/bi day tomorrow:D

My kinda diet man:D

How big are you anyway?

HahnB
09-24-2003, 02:02 AM
Originally posted by midee1


My kinda diet man:D

How big are you anyway?

152, trying to get to 160-16 by Jan 1st.

Yea I love french toast lol. Don't eat it often but when I do I devour it.

Diet Today:

boat of oatmeal

hamburger w/baked potatoe and salad

40g protein shake

10oz filet with potatoes/onion rings

1 gallon of water during the day

Alke
09-24-2003, 09:37 PM
hey there........workouts looking good! but

















ramen noodles? get out of here with that

HahnB
09-24-2003, 10:14 PM
Kenn- Yea not the best choice for carbs lol, but I've been eating them since I was a kid, thanks for stoppin in:)

Chest/shoulders/triceps today


Bench Press

135 x 10

205 x 3 Could have gotten 4 here

205 x 3

220 x 2 last one was reeeeeeeal tough

220 x 1 missed the 2nd

230 x miss- damn it, I was really hopin to get it this time, oh well. I think I'm reaching a plateu in the program:mad:

Military press

115 x 6 Love doin these for shoulders

115 x 5

Side lateral raise

15 x 10

15 x 10 I can do a little more on these, but my form isnt so great with more weight so I'm keepin em at 15 for now.

Front Raise

25 x 5

20 x 10

overhead plate ext

45 x 8

45 x 9

dips

bw x 10

bw x 10 I do these un-weighted on this chest day, and weighted the next chest day, so I can really concentrate on my form one day.

Workout was OK, I would have really liked to get 230, or at least the 2nd rep of 220 in the second set. I think I'm reaching the plateu I experienced last time with this program, it's just about over nehow.

Diet:
oatmeal
burger w/ baked potatoe and pickles
turkey ham cheese sandwhich
40g post workout
5 g creatine
eating more later, I got up late today so I'll be eatin late in the night:D

HahnB
09-25-2003, 10:41 PM
Rest day today, leg tomorrow.

Diet:
4 eggs with 2 slices of ww bread
1 hamburger w/ baked potatoe
1 hamburger chopped up with taco seasoning with tomatoe, lettuce, cheese, onion
1 plate of angel hair pasta with sauce
40g protein shake
4 chocolate chip cookies, mmmmmmm
1 glass of milk
1 gallon of water through out the day

New Routine coming next week, this is what it's gonna be:

Mon:

Flat Bench
Close Grip Bench
BB Row
Chins
BB curl

Tues: rest

Wed:
Military press
Lateral Raise
Squat
Deadlift
Leg ext

thrus:rest

Friday:
Flat Bench
Close grip bench
Dips
BB row
Chins

Sat:
Lunges
Glute Ham Raise
Leg curl
calf raise
abs

Sun: rest

HahnB
09-26-2003, 03:49 PM
Legs today:

Squat:

135 x 10

155 x 8

165 x 7 parallel

185 x 3 parallel


Leg curls:

75 x 10

80 x 8

85 x 5

Lunges:

50's x 8

50's x 8 I'm really liking these so far :)

I have to go to cleveland tonight or tomm, my sister just had her second baby. Tomm is my off day so I'm thinking about goin then and starting my new routine that I posted above on Sunday. I'm excited to try it, I think it's gonna work out great.

Diet:
oatmeal
hamburger with baked potatoe and salad
40g protein post workout shake
5g creatine
rest of food posted later.

Saint Patrick
09-26-2003, 04:00 PM
Those DB lunges are a b!tch. Especially if you go all the way knee-to floor. You'll be feeling those tomorrow.


Good workout.

HahnB
09-27-2003, 02:00 PM
Started my new routine today, I love it so far. Workout felt really good today.

Bench light today, next bench session in the week will be heavy.

135 x 10

185 x 7 this felt really light and went up nice, could have done 8-9

185 x 6 felt good too, short of failure

close grip bench

135 x 8

155 x 6

155 x 6 really felt these, hands were about 1/2 inch on the smooth side, I use to do these with grip way too close before.

BB Row

135 x 10

135 x 8

135 x 8 light on these today, heavier next session in the week.

Wide Grip Chins

bw x 10

bw x 7

bw x 7

BB curl

65 x 10

75 x 8

75 x 8 a little lighter on these today, heavier next session.

With the new routine I'll basically be hitting everything twice, a heavy day and a lighter day short of failure.

Diet:
oatmeal
turkey ham cheese sandwhich
5g creatine
40g protein post workout shake
rest of diet posted later:)

HahnB
10-01-2003, 09:38 PM
Haven't had time to post my workouts for a few days, had a good one today:D

bench
135 x 10

205 x 3 went up easy, could have gotten 4

205 x 3 same as above

205 x 3

close grip bench
135 x 10

165 x 8

155 x 8

dips
bw + 25 x 8

bx x 10

bb rows
135 x 8

135 x 8

135 x 8

wide grip chins
bx x 8

bw x 7

deadlift
135 x 10

205 x 10 took it easy on these today cause I was exhausted.

Diet:
cereal in the morning
hamburger w/ baked potatoe
2 chicken breasts with baked potatoe
5g creatine
40g protein post workout with bananna
2 grilled cheese sandwhiches

about a gallon of water during the day

New routine is going great so far, I think I'm going to be able to reach my goals with it.

Coke
10-02-2003, 07:12 AM
Nice work man, bumping the weights from the previous sessions - :thumbup:

Alke
10-02-2003, 01:06 PM
looks good bro' ......... nice jump on bench:thumbup: :thumbup:

HahnB
10-04-2003, 03:53 PM
Cocoa-thanks, goin well for me so far

kenn-hopefully to 250 by jan!!

Havent posted for a few days. Started routine over today.

Today I decided to do a light bench session, with 4 sets of 5 and stopping before failure on every set.

Bench

135 x 10

185 x 5 "short of failure, felt nice and smooth"

185 x 5 " "

185 x 5 " "

185 x 5 this one was a lil tougher, short of failure though

CG bench
135 x 10

155 x 8

155 x 8

BB row

135 x 8

135 x 8

Wide grip Chins

bw x 8 this seem a bit hard to increase on, usually I do more if I do them before rows

bw x 8

BB curl
65 x 10, real nice and easy, perfect form

75 x 8 pretty easy, last few tough arms were exhausted after a great back workout.

Haven't had much time to post my other workouts, probably cause this day is my favorite:):)

Goin good so far, think I've gained about 2-3lbs since my journal started:)

I gotta get a digital scale soon, the one I use is so hard to tell.

Diet so far:

3 eggs 2 pieces ww bread
1 hamburger with baked potatoe
5g creatine
40g post workout protein

Coke
10-04-2003, 03:58 PM
Great news, glad to hear you have gained a few pounds lately! - :thumbup:

...hanging in there real good with the lifts man

Dedicated
10-04-2003, 04:17 PM
Keep up the good work.

HahnB
10-08-2003, 07:07 PM
Gonna post my workouts I had yesterday and today.

Yesterday was suppose to be my off day, but I missed my leg day so I did it on the off day. I only had time to do squats, and did the following:

squat

135 x 8 atf

135 x 8 atf

135 x 8 atf

135 x 6 atf

My legs were killing me today after this. My hams were just as sore as my quads, I guess the atf squats really works.

HahnB
10-08-2003, 07:13 PM
Had one of the best bench sessions I've had in a while, they have been going really great since my new routine.

Bench

135 x 10

200 x 6 **:)this is the lightest 200 has ever felt!

200 x 5 felt heavier than first

210 x 3 suprised I got em after 2 sets of 200.

close grip bench

135 x 10

155 x 8
bb row

135 x 8

140 x 8

wide grip chins

bw x 10

bw x 8

Diet:
oatmeal
t-bone steak w/ stove top stuffing n' salad
pb and jelly sandwhich on 2 slices of ww bread
3 chicken thighs w/ baked potatoe
hamburger with noodles
5g creatine
40g post workout
1 gallon of water throughout the day

I'm really trying to eat like a maniac lol. I think that is what is contributing to my strength gains and my motivation has never been this great since I started liftin:D

Alke
10-08-2003, 07:47 PM
nice benchin!!, thats cool you gots 210 like that. o next week you be doing 220 right?

hows the bulk going, looks like you got some good food in you.

Scott S
10-08-2003, 08:00 PM
Nice work! Lots of food always seems to help my lifts -- must be the fat I gain. :D

HahnB
10-08-2003, 08:13 PM
Kenn- Thanks man, I've done a set of 220 x 2 before, but my next bench session is gonna be a light one. The one after that I'll be tryin to hit 215 x 3 for 2 sets, maybe 220 x 2 for 2 sets, not sure.

Scott S- steak is goooooooood, hopefully not too much fat though :)

Alke
10-08-2003, 09:26 PM
coolness, sounds like a plan.....just keep eating like you are and im sure itll happen. yeah, if you gots a good spotter hit the 220x2 otherwise I would think you gots 215x3 all good. maybe get an extra snickers bar that day or something (remember, the bad stuff is good in moderation) LOL

JustinF
10-09-2003, 03:53 AM
Nice session bro. Great benchin! MMMMMMMMM t-bone :drooling:

HahnB
10-11-2003, 04:32 PM
Kenn- snickers, how about ice cream snickers mmmm

Justin-t-bone would have to be my favoite next to filets, I like em rare, still mooin:)

Yesterday was ham/calves and abs.

I hardly ever get to posting this day cause it's boring, oh well.

GHR 3 sets bw

leg curl 2 sets 80lbs

standing calf raise with bb, 135 x 15 for 3 sets

weighted crunches 3 sets

Diet:

oatmeal
hamburger w baked potatoe and brown rice
40g protein shake
6 chicken breast fingers and fries from rocknes, soo sweeeeeeeet
1 gallon of water through out the day

HahnB
10-11-2003, 04:41 PM
chest/back/bi/tri today:

bench

135 x 10

190 x 5 -short of failure on all sets of these

190 x 5 this 2nd set always feels lighter

190 x 5

190 x 5

dips

bw + 25 x 10

bw + 25 x 10

bw x 18
bb rows

135 x 10

135 x 9

wide grip chins
bw x 10

bx x 7
bb shrugs
135 x 10

185 x 8 I'm really trying to get a feel for what weight I should be using on these. This didn't feel heavy enough but I don't want to ruin my form.

I'm not sure if I'm giving my tri's enough work on these days, I do this day twice a week and alternate between cg bench and dips. I might start doing pushdowns on both days and keep alternating between dips and cg bench, any thoughts?

On the back part I alternate between shrugs and deadlifts, doing each exersise once a week because I didn't want to put too much stress on my back deadlifting twice a week. I'm considering combining my calf, ham , ab day with my quads/shoulders day that way I could have a whole day to just deadlift, we'll see.

Diet:
oatmeal
hamburger w/ onions tomatoe cheese
5g creatine
40g protein shake
brown rice, baked potatoe

Dedicated
10-12-2003, 05:32 PM
Nice workout man. About the tri's just do all 3 hehe. I know for sure I would do closegrips though cause it's real easy to move from bench to close grip bench:)

JustinF
10-14-2003, 08:27 AM
Good looking session bro.

Coke
10-14-2003, 08:32 AM
nice chest and back work, keep it up -:thumbup:

Alke
10-14-2003, 04:30 PM
nice session hahn, yeah I notice the weight feels MUCH lighter on the second set of the same weight also, probably some scientific reason for it, but I dont know.......

yeah, I would think you should at least have two exercises for each BP, so having one exercise that is consistant (your pushdowns) and alternating between the other two is a GREAT idea! this keeps you motivated and looking forward to each session as well, since your doing different stuff every other week.

also, if you think a BP is lagging, hit it first in your routines, I was told to do this and it has helped me to get some results in my back and shoulders.

HahnB
10-15-2003, 01:05 PM
Ya, I think I'm gonna do close grip and dips both days of the week, instead of only doing dips once. I didn't want get too much volume in there though. It's not so much that my tri's are lagging, but I want bigger arms and I feel that bigger tri's are the way to go since my bis are getting hit pretty good from chins/rows/bb curls.

I came down with a cold when I was out golfing one night:mad: It's not too bad, missed my leg/shoulder workout though:eek: OH well, I'm gonna be lifting later tonight though, my gf got me a massage:) Hopefully I won't be too drained from the medicine and the massage, I hear they wear our your muscles pretty good.

Alke
10-15-2003, 02:47 PM
you got a massage, d@mn Im jealous.....I could use one myself LOL

hell, if your getting massages, no reason you cant do both :D but yeah, dont worry about volume, your past workouts have been 2-3 maybe 4 sets of an exercise, so no problem adding another exercise. if you feel too beat up the next day just lose a set off something else and you should be okay.

good luck on focusing on those triceps :thumbup: :thumbup:

HahnB
10-17-2003, 06:48 PM
Thanks kenn, the massage was great, I think I'm gonna start getting one weekly. They use hot towels and all kinds of other stuff, it's really relaxing.

I'm coming back from a week off today, been sick. Still a lil sick, but really excited about my workout tonight!!

Bench

135 x 10

205 x 6 !! personal best:D

205 x 5

Close grip bench

135 x 10

155 x 8

165 x 5

bb rows

135 x 10

135 x 10

chins

close grip bw x 11

wide grip bw x 7

bb shrugs

135 x 10

185 x 8

I thought today was gonna be bad, I'm not a big fan of taking a week off in the past but it proved worth while this time! I was hoping for 205 for 5 but banged out 6, I was gonna try for 7 but my gf was halfway across the room lol.

Diet: big plate of pasta for breakfast lol
4 chicken thighs with baked potatoe
hamburger with brown rice
5g creatine
40g post workout with chicken thigh
1.5 gallon of water so far.

Alke
10-17-2003, 09:30 PM
KICKASS! see what time off dos for ya, IMO time off is aces, I take 4 days off every four weeks as grow days, and always come back stronger. look at cocoa, he takes a few days off and just explodes in the gym the next day LOL

nice bench:thumbup: :thumbup:

rookiebldr
10-17-2003, 10:17 PM
Nice work on the benching. Personal bests are the greatest!

HahnB
10-18-2003, 12:59 PM
Kenn- yea I was really shocked, esp with bein sick but I was so pissed that I just gave it my all.

Rookie- my goal seems more reachable every time in the gym!

Goin to the browns game tomm, going to be freezin but I think my friend got club seats, I dunno yet:D

Coke
10-18-2003, 01:05 PM
Good deal on the chest and back work

...it should be nice weather Sunday in Cleveland though dude - ;)

HahnB
10-21-2003, 06:52 PM
Ah, browns game was ok. Wasn't actually that cold, they lost, what a suprise lol.

Leg/shoulder workout day before yesterday that I didn't get a chance to post, nothing exciting. Weight went up a tad on military presses now that I'm not doing chest before them.

Chest/back/tri bi today:

bench

135 x 10

195 x 5 i was thinking these were till failure, but seeing as how i did 205 x 6 earlier this week I'm guessing I could have gotten at least 7 on the first two sets?

195 x 5

195 x 5

195 x 5

close grip
135 x 8

145 x 10

165 x 5

bb rows

155 x 8

135 x 10
chins
wide grip bw x 8

Then I kind of made up an exersise. I took the lat pull down bar and kind of leaned back while standing, and did like a standing up lat pull down, like a row bringing it to my upper abs. This killed the back of my shoulders(in a good way :0 Might try these again. The pump in my back muscles was amazing after doing these.

Then I did 1 set of bb curls

75 x 10

Diet:
1 big plate of pasta
1 turkey,ham, cheese sandwhich
2 chicken thighs with baked potatoe
5g creatine
40g post workout
1 gallon of water so far

JustinF
10-23-2003, 11:09 AM
Nice session. :spam:

HahnB
10-23-2003, 05:05 PM
Thanks justin, I've been eatin so much I dunno if that spam can get it lol.

Had a great leg workout today. I figured out a way I can use the machine I have to squat more. Before I really had no way of squatting to my full potential because the machine I have really isn't the best for squatting. So what I did was place the pins are parallel level, and I would start at the bottom of the squat instead of the top. This only allowed me to go to parallel level, but allowed me to work with more weight so I don't have to worry about dropping it:)

squat

135 x 10

185 x 10, these are kind of harder because I try not to hit the pins at the bottom of the rep, so I go slow down then explode up.

185 x 8

185 x 8

leg curl

70 x 10

80 x 7

80 x 6

This is all I decided to do for legs today, they are killin me. It feels good to actually get a little weight on the bar for squats, I'm lookin to get a power cage soon so I won't have to start at the bottom of the rep:D

Diet so far:
cereal w/ 2% milk
2 hamburgers with onion,cheese,tomatoe
1 gallon of water
40g post workout
1 plate of pasta

Saint Patrick
10-23-2003, 11:27 PM
You're forgetting the calf raises

:confused:

HahnB
10-24-2003, 03:31 PM
Patrick-not forgettin them, just didn't have much time I had to hop in the shower. My calfs do need work too:mad:

chest/back/bi/ tri today:

bench

135 x 10

215 x 5 :):)I loved it, my strength seems to go up every workout now, last heavy bench day was 205 x 6(7 days ago).

215 x 3 no spotter this time, didn't attempt 4th

close grip bench

135 x 10

165 x 9

175 x 5

bb rows

135 x 10

135 x 10

wide grip chins

bw x 10

bw x 12 (close grip palms facing)

bw x 10 (same)

Forgot to do shrugs today, oh well- I'll make up for it next time.

Diet:
4 eggs with potatoes
5g creatine
40g postworkout
fries
that's it so far, halloween party tonight, I'm going as mr. burns lol.

Coke
10-25-2003, 10:04 AM
Movin on up on the bench = great news man - :)

HahnB
10-25-2003, 09:20 PM
Thanks, that's the lift I"m most concerned about now, I think it's most ppls fav. I remember the first time I benched with free weights - my max was 140 lol.

RuLess
10-26-2003, 10:53 AM
bench is moving up nicely.. try some incline.. good workouts tho bro

peas

HahnB
10-28-2003, 11:21 AM
Thanks rule, I haven't done inclines in so long, it would be interesting to see what I could push now.

Yesterdays workout:

bench

135 x 10

200 x 5 all sets short of failure

200 x 5

200 x 5

200 x 2 this didn't feel right on my right shoulder, so I just stopped at 2, was going for 5 though.

close grip

155 x 10

175 x 5

bb rows

140 x 10

140 x 10

shoulder width chins

bw x 13

bw +15 x 5

bb shrugs

135 x 10

185 x 5

Then I did a burn out set of light dbs which I did about 20 shrugs real quick.

Diet
bowl of cereal white rice, baked potatoe
5g creatine
40g post workout shake
10 oz filet, baked potatoe, rice pelof
1 gallon of water
Legs tomm, excited about that for once:D

Also I found out today that I'm going to be working for my uncle, making enough to trade in my car after this winter. I think Im going to be getting a H2, since my parents are going to cosign on the loan, I can't ****in wait!

RuLess
10-28-2003, 03:34 PM
**** man h2's are sick, nice on the new job, but whut kinda career is this haha

peaas

John0101
10-28-2003, 05:32 PM
Sick CGBP

I wouldn't get a H2, waste of gas, hard to park, hell on wheels if u have to go into the city. I'll only get it if I was 6'3+

HahnB
10-28-2003, 09:47 PM
Ruleless-thanks, yea they are bad ass, I wanna get the lights for the top I think those make them look 10x better. My uncle just got back from overseas, and my grandma was going to hire a nurse to get his pills ready for him during the day -and bring his food downstairs since it's hard for him to use the steps. They decided to hire me, since I have no expenses right now(live at home) I'll be making plenty to pay on the loan:)

John- appreciate it, I think the cg is really helpin my bench. Yea they EAT gas lol. I think they get around 12mpg, but I love them. I'm looking into other options too- but I want something big and something that you don't see a lot (escalades etc...)

Saint Patrick
10-28-2003, 09:58 PM
Originally posted by HahnB
bowl of cereal white rice, baked potatoe
5g creatine
40g post workout shake
10 oz filet, baked potatoe, rice pelof
1 gallon of water



That's it? That doesn't seem like much food or much protein......

BCC
10-28-2003, 09:58 PM
I just read through your whole journal, your workout progression is great. I don't know your portion sizes or anything, but as lean as you are dude, I think you could really bump up your calories. Just a thought though. Great job on everything though.

HahnB
10-29-2003, 12:15 AM
Saint-yea- my diet wasn't too great, was gone most of the day and didn't have a chance to eat much. I really need to keep it consistent, that is what hindered my progress over past years.

Chase- thanks man, Usually my diet is a little better, depending on what I do that day I sometimes don't eat as much as I should:( I think I'm going to reach my bench goal(250) much quicker than I expected. I should be able to do about 240 now, hopefully.

Diet today was better:

-cereal + banana
-1 hamburger w/white rice
-2 hamburgers w/taco seasoning w/white rice
-1 hamburger with 2 pieces of ww bread & butter and 2 glasses of milk
-peanut butter and jelly sandwhich
-1 gallon of water through the day

HahnB
10-29-2003, 08:14 PM
Legs Today:

squat

135 x 10

185 x 10

195 x 10


db lunges

50 x 8

50 x 8

leg ext.

110 x 10

115 x 9

bb calf raises

135 x 15

155 x 10

155 x 10 these felt real good, hopefully they aren't too soar tomm

Diet so far:
4 eggs with 2 pieces of ww bread 1 glass of milk
peanut butter jelly sandwhich + milk
3 beef enchaladas with brown rice and corn chips + salsa
40g protien post workout
5g creatine
bowl of white rice w/corn chips salsa

Benching the day after tomm, not sure whether I should go for 215 x 6 this time(215 x 5 last time), or just load up 220 and go for 4-5? I think I'm going to throw in 1 set of incline dbs too after my flat bench.

Coke
10-30-2003, 07:59 AM
Good leg work man, keep it up!

HahnB
10-31-2003, 04:09 PM
Thanks cocoa:)

Today:

Bench

135 x 7

185 x 2

220 x 5 :D up from 215 x 5 7 days ago

225 x 2

bb rows

135 x 10

155 x 8

db curls

35 x 10

hammer curls

35 x 8

close grip bench

135 x 10

165 x 8

wide grip chins

bw x 8

bw x 8 shoulder width palms away

Good session today. Very happy with my bench. It has never gone up this fast/consistent ever. I'm hoping I don't hit a plateu anytime soon. Not sure what my 1rm is, but I'm guessing around 240ish? My idea behind benching twice a week, 1 day 4 x 5 and another day 2 heavy sets seems to be working perfect for me:cool:

Diet:

not great today so far, was gone all day(picked up 2 45lb plates for a decent price of 35 for the pair).

peanut butter jelly sandwhich with milk
porkchop with corn chips and salsa
5g creatine
40g protein post workout shake
brown rice w/ baked potatoe

Dedicated
10-31-2003, 04:16 PM
Nice work Hahn!:)

Coke
10-31-2003, 07:31 PM
...that is the way to do it man, movin up a little at a time - :thumbup:

rookiebldr
10-31-2003, 07:42 PM
Nice benching. It's great when it improves so keep at it.

shredder
11-01-2003, 11:27 AM
Damn bro! your bench is skyrocketing now. your doin great man keep it up.

HahnB
11-01-2003, 11:46 AM
Dedicated: Thanks man, looks like we are both having success with our bench lately:)

CoCoa: thanks, tryin to up it every week, although I'm skeptical as to how long it will continue:confused:

Rookie: appreciate it, not sure how much longer I will be doing just flat, might throw in some dbs after a heavy day.

Shredder: thanks, the funny thing is that its going up faster now than when I was doing the muscle media bench routine lol.

HahnB
11-02-2003, 09:37 PM
I decided to give deadlifts their own day, which began today:) I took time off of them cause of pain in my lower back.

deadlift

All sets short of failure, took it light today.
135 x 10

185 x 5

205 x 8

235 x 7

That's all I did for today, wanted to take it easy since I was just getting back to them.

John0101
11-02-2003, 09:59 PM
Whats up with your lower back?

Nice benching btw, crazy gains every week :bow:

HahnB
11-03-2003, 08:18 AM
Nothing big, one day after deadlifting I felt some pain in my lower back. I'm not sure if it was from working out, or from a bruise I had there from running into the counter lol. I just dropped them for 2 weeks to give it a rest. Thanks for the bench compliments:)

HahnB
11-03-2003, 03:27 PM
Bench today:)

I noticed some pain, well not pain but an umcomfortable feeling in my arms after my sets, so I cut it short and just did chest and 1 set of close grip.

Bench

135 x 7

185 x 2

205 x 5

205 x 5

205 x 5

205 x 5

I was so happy to get these. I didn't have a spotter, and I was thinking I was going to get 2-3 sets of 5, but I nailed all 4!

close grip bench

165 x 7

That's all for today. My back is sore from deadlifting so I didn't work it or bi's.

Diet so far:

3 eggs 2 pieces of ww bread
hamburger w chips
white rice
40g post workout
5g creatine
big plate of rigatoni with 2 pieces of b&b

Alke
11-03-2003, 04:23 PM
nice benching hahn, actually nice sessions all around! I would think your improving due to a lot of factorts, one of them being consistancy.

thats great your progressing like you are, I dont think youll lose steam anytime soon now that you got a constant routine going and have something to judge progress. FULL STEAM AHEAD bro!

Although I am thinking you could up the calories a bit, even if the only thing you do is add a few more protein shakes with milk in there I think that will help a lot.

HahnB
11-03-2003, 04:34 PM
Thanks kenn, support is appreciated very much:) I do need to up my cals, for sure. I'm not sure what my progression is a result of, probably a number of things like you suggested.

Extra protein shakes are a good idea, as is the milk. I've added a little fat around my stomach, but I guess that's just all part of the process, and that also means I've gained some weight everywhere. I need to work my abs, I always end up leavin them out:mad:

John0101
11-03-2003, 04:40 PM
Ahhh soreness from deadlifts, one of the worst feelings ever in the world, hhahhaah, enjoy your pain! :evillaugh

I noticed if i'm sore from in my lats, traps and lower back it hinders my bench, but that might be just me.

Coke
11-03-2003, 04:41 PM
...whenever anyone can do 4 x 5 on anything, it is leapfrog time!

Doing great man! - :)

Alke
11-03-2003, 04:51 PM
yeah, your gonna be adding some fat, but you gotta remember your always more critical of yourself than others. be sure to post pictures before you decide to cut your calories, everyone here is great at giving advice on when to cut or bulk.

when you throw in the milk, use the non-fat milk. the whole milk DOES have more calories, but you dont need the fat that goes with it, you can always add calories another way.

are you taking flax seed oil or some form of healthy fat supplementation? you need fat on a bulk to help in the transporting of your natural test, to keep strength gains on the move.

HahnB
11-03-2003, 05:08 PM
No, I was wondering what that was. I see many people use it but I have never seen it. What is flax seed oil, or fish oil caps?

HahnB
11-03-2003, 07:08 PM
Originally posted by John0101
Ahhh soreness from deadlifts, one of the worst feelings ever in the world, hhahhaah, enjoy your pain! :evillaugh

I noticed if i'm sore from in my lats, traps and lower back it hinders my bench, but that might be just me.

Yea man, it feels great though. It's amazing how many muscles in the back deadlifting works. It's so weird because the only thing that makes my traps and back muscles sore are deads.

Dedicated
11-03-2003, 07:26 PM
Originally posted by HahnB
No, I was wondering what that was. I see many people use it but I have never seen it. What is flax seed oil, or fish oil caps?
That stuff has EFA's, Essential Fatty Acids. I've never taken flax oil though.
I would get some fish oil caps or liquid fish oil, I've taken both. Right now I'm taking the liquid fish oil, ran out of caps. Take about 3 grams total of the stuff everyday, no more than that or it can be bad. 3 grams is the ideal amount I think, might wanna double check to be 100% sure though.

I like it cause it's natural you know like vitamins, your body is supposed to take it. Also the long term effects are documented, just look at the eskimos:) Foods like salmon and mackerel contain EFA's also, but if you supplement with 3 grams you should be fine. It's good for cutting, bulking, everything, I consider it as important as protein, it even has fat reducing benefits I "think". With all the benfits I've read about it, it just seems like one of the best things to supplement with. It's also pretty inexpensive.

Alke
11-04-2003, 02:59 PM
yup, flax seed oil and fish caps have the omega-3 EFAs that you need. basically they are heart healthy, they keep the arties from clogging and increase blood flow.

good blood flow = awesome pump = ability to transport all necessary nutrients into and waste out of the muscle for maximum growth.

I take the flax cause I already eat enough fish in my diet.......you can find lots of stuff on omega-3's on the internet.

HahnB
11-04-2003, 04:31 PM
Thanks guys, I guess I'll be getting some. I'm assuming you can pick them up at the grocery store?

Another thing on diet. I 'm thinking about not eating so much ground beef, and instead eating more chicken breats. I think this will help my bulk be a tad bit cleaner, any comments?

John0101
11-04-2003, 07:09 PM
Originally posted by HahnB
Thanks guys, I guess I'll be getting some. I'm assuming you can pick them up at the grocery store?

Another thing on diet. I 'm thinking about not eating so much ground beef, and instead eating more chicken breats. I think this will help my bulk be a tad bit cleaner, any comments?

I would have to agree, depending on what kind of grade and cut the beef is compared with the chicken breast. Tuna is a cheap alternative too, some cans of tuna for 60 cents, w/200 cals and 30-40 grams of protein w/little fat.

HahnB
11-07-2003, 03:06 PM
Bench today: went OK, could have gone better.

bench

135 x 7

185 x 3

225 x 3 damn it, i wanted 4 so bad, spotter had to help every so little on 4th

245 x miss, didn't feel TOO heavy, may have gotten it if I was fresh?

205 x 6 I was pissed off so i put something on the bar I could actually lift

dips

bw x 23

close grip bench

155 x 7

155 x 7


bb rows

135 x 9

135 x 9

wide grip chins

bw x 9

bw x 9 close grip

I'm happy over all I guess, not sure what I'm going to do for bench next week. It's suppose to be 4 sets of 210 for 5 reps each, I dunno if I'll go for it or not:confused:

Coke
11-07-2003, 03:22 PM
...I'd be happy with it bro, great effort - :)

HahnB
11-07-2003, 03:47 PM
cocoa- Thanks. I'm still progressing, just not as much as before. Well see, I'm gonna eat like a mad man this week and see if that's what the problem has been(diet).

Alke
11-07-2003, 04:05 PM
hey hahn, have you ever worked on bar speed for your bench?

maybe try two weeks of 5-8 sets of 125x3 on flat bench to get a feel for speed. Focus on getting all three reps knocked out in a second. This will get you into the habit of dropping the bar faster and finding a sub-conscience groove when benching.

then when you go back heavy, the bar drops faster (you dont expend energy resisting the bar) and when you push it goes up harder and faster as well.

something to do with the mind but when you push heavy all the time I have found it helps to take a step back and use light weight for speed for a week or two.

Dedicated
11-07-2003, 05:55 PM
I wouldn't sweat it Hahn, that' still one hell of a bench especially for a guy your size. And yea you can buy the fish or flax stuff at grocery stores.

HahnB
11-07-2003, 07:30 PM
Kenn- I've tried speed work a little bit before, but not with a light weight. Is that what I should be doing? Sometimes I'll do speed bench with my warm up weight, would that suffice?

Dedicated- thanks for the support. I'm happy with my bench, but I'm always wanting more:D Hopefully as I continue to put on weight I will start to get stronger. I think I'm a lb or two away from 160 now. I'd love to get to 165 by jan 1st:D

Alke
11-07-2003, 08:02 PM
nope, that doesnt count for sh!t, to do speed work, that is all you do, speed.

that is why you use light weight (125-135 depending on strength levels) and do around 6-8 sets of them, so you can really get into the mind connection and focus on your technique and speed and form. Take about two minutes between each set to think about what your doing.

One set you may be fast enough but the bar will be going all over the place.

the next set, you got good form, but maybe speed sucked.

the third set, you got good form, and speed was good, but you dropped the bar in a different spot on your chest for each rep.

the fourth set you nailed it, speed was great, form was good, and all three reps were done in under a second.

the fifth set, your stoked cause your gonna nail it again, but nope, your so busy being happy that you had good speed that you lost focus and you pushed the bar up in a different groove each rep.

the sixth set you nailed it again, but speed was a bit slower than the fourth set.

the seventh set, you nailed it again, speed was good, form was good.

see how this works? then when do your normal routine again, your faster, so you dont expend energy on resisting the bar too much on the descent, and when you push, your mind is programmed for a quick push in a groove, and the heavy weight feels lighter cause you kicking up fast and hard past any sticking points.

In the meanitime, you do speed work on flat bench for two weeks, once or twice a week. This also gives your body time to grow cause your not going heavy. You come back fresh and ready to kill some serious weight :D :D

while doing speed work, that doesnt mean dont do any other bench work. Keep doing your DB or Cable work, just do spped work on flat instead of your normal flatbench work for two weeks.

and like dedicated said, your doing great benching now! IMO though, you might be able to really dig into Bench by dropping off and doing some speedwork if you havent done it before.

HahnB
11-07-2003, 10:58 PM
Thanks kenn for the post, that was exactly what I was looking for. I bench twice a week now, so I'm assuming I should do speed worth both days. I'll give it a go for 2 weeks and see how things are:)

HahnB
11-14-2003, 01:30 PM
Havent posted this week at all.

Been doing speed work on bench, it's going good. I got into a good groove today with 8 sets of 120 for 3 reps each. I'm hoping I'll be able to come back strong and close to a 250 1rm:)

I am changing my routine to as follows:

Day 1:

Bench
close grip bench
weighted dips

Day 2:

bb row
chins
bb curl
shrugs

Day 3: rest

Day 4:

Squat
leg ext
lunges
leg curl
calf raises

Day 5:

bench
cg bench
bb row
chins
shrugs

Day 6:

military press
lateral raises
deadlift

Day 7: rest

This is pretty similar to old routine, bench workouts are the same, one light one heavy day. I changed it because I wanted to seperate my old day 1 into day 1 & 2. I'm not sure how I'm gonna like doing shoulders after back, but there's really no other place to put them.

Coke
11-15-2003, 09:16 AM
...good to see you bro, you will have the groove on in no time flat mang! - :D

HahnB
11-18-2003, 10:40 AM
Today:

bench

135 x 7

205 x 6

205 x 5 short of failure on both sets

cg bench

135 x 10

155 x 7

dips

bw x 10

bx x 10

No real plan for my workout today, I couldn't decide what to do on bench. I just threw on something and went with it to get back in the groove.

I think I'm going to go heavier next time, and see how it goes. I'm trying to decide if I still want to go with my old bench routine, or come up with something new?

Coke
11-23-2003, 12:15 AM
You haven't dropped the program have you?? - ;) ...looking for the sessions bro!

HahnB
11-23-2003, 09:29 PM
Originally posted by CoCoa
You haven't dropped the program have you?? - ;) ...looking for the sessions bro!

Nope, haven't dropped the sessions :)

Bench yesterday, legs the day before, and shoulders today.

Legs:

AFT squats:

135 x 10

145 x 5

135 x 8

Lunges:

45 x 8

45 x 8

Leg ext:

115 x 10

120 x 8

leg curl:

75 x 6

75 x 5

Calf raises:

185 x 10

HahnB
11-23-2003, 09:33 PM
Bench:

135 x 7

185 x 2

215 x 4

213 x 3

These weren't what I was hoping for. I could have gotten 5 on the first set, but it should be at least 6:mad: I"m def benching in a better grove now, I just need to get back where I was a few weeks ago.

cg bench:

165 x 6

165 x 6 very nice, I love these more and more everytime.

bb row:

135 x 10

140 x 8

wide grip chins:

bw x 9

bw x 7

oPps forgot my shrugs

BB shrugs:

135 x 10

185 x 8 I don't think I'm going heavy enough here, but it's hard to gauge what sort of rom I should be getting here?

HahnB
11-23-2003, 09:36 PM
Shoulders today:

military press:

95 x 10

110 x 6

115 x 5

overhead db press:

35 x 10

40 x 5

My shoulders are feeling a little soar, not usual. I cut it short and just did some light lateral raises after these. I'm going to change around my routine, I don't like doing shoulders the day after back:cry:

This is the first direct shoulder work I've done in 2 months? I dropped it for a bit, but I'm going to bring it back. I'll post up my new routine as soon as I rearrange it yet again:D

I was suppose to deadlift today, but my shoulders were killing me.

HahnB
11-25-2003, 10:24 PM
Chest/tri today:

felt really good

bench

135 x 7

205 x 5

205 x 5

205 x 5 these were a little tough, but none the less I'm starting to get stronger I think :)

close grip bench

165 x 7

165 x 7

170 x 4 these are feeling stronger too, I think I'm going to start out at 170 next chest day.

That's all for today, no pain in elbows:D :D I think it was just a bad week I was having.

Diet:
oatmeal
peanuts
2 hamburgers baked potatoe
1 chicken breast baked potatoe
40g post workout
1 huge ham,roast beef, salami, cheese, salad on ww bread
1 gallon of water

HahnB
11-30-2003, 01:03 PM
Legs the day before yesterday:

ATF squats:

135 x 10

145 x 6

150 x 6

I think I'm going to switch to these from now on instead of doing higher weight and only going paralell. Because of my set up I have to choose to either go paralell or atf because I dont have a power rack yet:(

Leg ext:

120 x 8

120 x 7

Lunges:

40 x 8

40 x 9

Leg curl:

75 x 6

75 x 5

No calf raises, my right ankle has been soar for a few weeks, I think I strained something in it doing raises.

HahnB
11-30-2003, 01:06 PM
Bench today:

bench

137 x 7

185 x 2

210 x 5 this needs to be up to 220 x 5 where it was 3 weeks ago:mad:

210 x 4

cg bench

175 x 7

185 x 4 I loved these, I'm really gonna concentrate on this and see if it continues to go up like this.

hammer curls

40 x 6

40 x 6

A little pain in my arms again after benching, so I laid off back work today. I couldn't do conventional db curls cause of the pain, I hope this goes away:confused:

JustinF
12-02-2003, 05:16 AM
Where is the pain in your arms at?

HahnB
12-02-2003, 08:44 PM
Justin- no pain in arms this workout, I think it might have been a mild case of tendonitis. Sort of in the back of my triceps and a little in forearms. Thanks for stoppin in!

Shoulders, Tris, bis today

military press

45 x 10

95 x 7

110 x 6 nice, could have gone heavier but getting back into shoudlers light.

front raises

20 x 10

20 x 9


side lateral raises

15 x 10

15 x 8 these are my favorite shoulder exersise, brings great pump!

hammer curls

40 x 7

40 x 6

bb curls

light today, pain in my forearms last time.

65 x 10

65 x 10 nice and perfect form, no pain.

press downs with lat bar

60 x 10

60 x 10

I'm going with this new split, didnt like old one.

day 1 slds bis tris
2 rest
3 chest back
4 legs
5rest
6 chest tris
7 rest

Alke
12-03-2003, 09:51 AM
hey hahn what up?

those CGBP are getting up there!! hope your bench gets to moving again bro'

pruneman
12-03-2003, 12:38 PM
Nice looking squats. ATF's are killer :thumbup:

HahnB
12-03-2003, 06:02 PM
Kenn- thanks man, I dont know why my bench has dropped a few lbs lately, Illl get it back I hope.

Pruneman- thanks man, squats are my weakest exersise by far, I feel better doing paralell with more weight but I just feel like my legs will get bigger faster doing ATF and going lighter:)

I'm going to judge what I'm gonna do next on bench by my chest workout tomorrow.

HahnB
12-04-2003, 09:41 PM
Chest/back today

bench

135 x 6

185 x 3

185 x 9 1 more in me

185 x 7 1 more in me



incline db press

60 x 7

bb rows

135 x 10

135 x 8

very wide grip chins

bw x 8

bw x 7

db shrugs

50 x 10 then super set with bb shrug 135 x 8

50 x 10 then same bb super set

Super setting my shrugs seems to be the only way I feel like I'm working them.

Good workout today. I think I'm going to do my bench program as follows. First light today would be today, I'll do my reps at 7 or above for 2 sets.

Next bench day will be heavy, with 2 sets of reps of about 4-5 for the first set and 2-3 for the second, followed by close grip.

I'm figuring with a bench of 185 for 10 my max is around 245. Not bad for me at about 157. I'm hoping to make it to 165 by new years but I don't know if that's possible? I'm going to take a week off from "real" training on december 14th when I go on my cruise, but I think they have a gym, with at least dumbells, who knows what else they have. I doubt they have benches with bars.

Saint Patrick
12-04-2003, 10:32 PM
Have fun on the cruise man.

HahnB
12-05-2003, 10:49 PM
St.- Thanks man, I'll post up after I get back and hopefully I'll have some stories to tell:)

Legs today

atf squats

115 x 10

145 x 6

145 x 6 god, I wonder how the fu#k people can squat so much, my legs are so weak:mad: I'm in awe when I see people squatting 315, hell even 250.

leg extensions

115 x 10

120 x 9

125 x 9 nice, gonna go heavier next time

leg curls

70 x 8

75 x 5

db lunges

45 x 10 superseted with 2 sets of very light leg extensions of 75lbs to finish me off.

no calf raises yet, my right ankle is still sore? I think I need to ice it.

HahnB
12-07-2003, 09:11 PM
chest/tris

bench

135 x 7

185 x 3

215 x 5 getting back up there.

215 x 5 impressed with my strength for my second set, I waited 5 minutes between these, maybe that helped a little.

cg bench

175 x 6

185 x 4 had 1 more in me, stopped short of failure, superseted with 1 set of

bw dips for 8 reps

That's all tonight.

JustinF
12-08-2003, 06:13 AM
Nice pressing.

HahnB
12-09-2003, 11:20 PM
Thanks justin :) It looks like my goals for new years are going to be reached, a week off is either going to stifle them or make them, we'll see.

shoulders/bi/tri today:

military press

45 x 10

95 x 6

115 x 6

115 x 6 felt nice, going heavier next time maybe

front raises

25 x 8

25 x 7

side raises

15 x 10

15 x 10 30 sec rest between these

press downs with lat bar

60 x 10

60 x 10

bb curls

75 x 10

75 x 9 nice, no pain this time either

db curls

35 x 10

35 x 10 1 min rest between

Dedicated
12-10-2003, 11:56 AM
Haven't visited in a while but it looks like you are doing extremely well. You're an inspiration man, keep it up!

Alke
12-12-2003, 09:25 PM
hey hahn, havent had a chance to post in abit, glad to see your doing good man.

ATF squats are HARD bro' keep doing them and they will get there.

militaries getting up there, youll be doing plates soon :D

HahnB
12-13-2003, 09:26 AM
dedicated- thanks man, I really appreciate the support

Kenn- mmmm plates :drooling:

Well I'm outta here on vacation till the 22nd, and coming back strong! Hopefully a few lbs heavier too :)

HahnB
12-22-2003, 07:21 AM
Well, just got back today. Got in a few sessions on the ship. Gym was decent, dumbells up to 60 and some other machines. I got in a chest/back, shld bi tri workout.

Going chest tonight.

JustinF
12-23-2003, 05:31 AM
Have fun?

Coke
12-23-2003, 08:53 AM
Glad to see you back bro, I bet you are refreshed, etc...lol - :)

HahnB
12-23-2003, 10:15 PM
Justin, Cocoa Thanks guys, trip was pretty awesome. The weather and the water was amazing, and I got a pretty good tan:)

Got back into it yesterday with a light chest workout.

bench

135 x 10

185 x 7

185 x 7 very easy. Im going to do 2 sets of 185 on my light days. Next week will be 2 sets of 8, then 9, then 10. Once I get to 10 I'm going to start doing 2 sets at 190, starting at 7 etc. I will be doing 2 sets on my heavy days too, at a weight I havent decided upon yet.

dips

bw + 25 x 8

bw + 25 x 8 nice and easy

was going to do flyes and close grip today, but I wanted to have a nice and easy session to get in the flow of things :)

Diet today:

4 eggs 2 pieces of toast
60g protein shake
1 chicken breast and baked potatoe
40g protein shake
1 hamburger, salad, and slice of pizza
5g creatine
1 gallon of water
6 cups of 2% milk

Dedicated
12-23-2003, 11:53 PM
Nice work, good to see you are back at it again.

HahnB
01-11-2004, 02:54 PM
Haven't posted in a little while, going to start posting every sess again. I did biceps yesterday, here's my current routine as well.


day 1: db flyes
weighted dips
incline bench
cg bench
cable pressdowns

day 2: squat
leg ext
lunges
leg curl
calf raises
weighted crunches

day 3: military press
lateral raise
front raise
lat pulldown

day 4: rest

day 5: bb rows
wide grip chins
deadlift
db shrugs superseted with bb shrugs

day 6: rest

day 7: bb curl
hammer curl
wrist curls

Today is going to be chest/triceps.

Bicep workout was as follows:

bb curls

80 x 8

80 x 8

80 x 5



db curls

35 x 10

35 x 10

35 x 7

wrist curls

80 till failure
80 till failure
80 till failure, absolutely love the forearm pump from these.

Coke
01-11-2004, 10:57 PM
Good to see the session, hope you will hang out more often!

...I think I may try those wrist curls man

HahnB
01-12-2004, 08:05 AM
cocoa- thanks, yea they are probably my favorite for forearms, I do them standing with bb behind the back.

yesterday was my first time doing inclines in probably 2 years, it feels so much smoother than flat bench for some reason.

incline bench

135 x 10

165 x 5

165 x 5 I could have gone a little heavier here, but I want to get back into the grove of doin these first, maybe next time

cg bench, flat

165 x 7

175 x 5

db flyes

35 x 9

35 x 9
dips, superseted with cg

bw x 12

HahnB
01-12-2004, 09:25 PM
First day of class today, and I'm sick as hell. Felt fine yesterday, but today was suppose to be a on day, but I gotta get over this. Legs maybe tomm depending on how I"m feeling, if not then wed.

Dedicated
01-12-2004, 10:32 PM
Don't get sick! Get lots of sleep and take some vitamin C!

HahnB
01-16-2004, 08:59 PM
Shoulders/lats today.

military press

95 x 5

115 x 6

105 x 7

105 x 6

lat pull down to the front

100 x 10

100 x 10

100 x 8

front db raise

25 x 10

25 x 7

lateral raise

20 x 10

20 x 10

I like this combo of lats shoulders. I haven't been doing lat pull downs lately, and I think I was concentrating on my chest too much (go figure).

Coke
01-17-2004, 09:54 AM
I used to do back and shoulders together and it does seem to work well, Nice session bro!

HahnB
01-20-2004, 11:13 PM
Thanks cocoa

Back Today:


bb rows

135 x 10

135 x 10

155 x 6 going to start out at 145 next time, then work to 160.

wide grip chins

bw x 10

bw x 8

Then I did those flye type exersises where you lay on your stomach on a incline bench and do sort of a reverse fly? 3 sets at 20lbs


deadlift

135 x 10

225 x 4

225 x 6

I had to stop short today because of class, would have liked to get in shrugs and 1 set of heavier deads :(