View Full Version : To Complete A Goal

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10-12-2003, 09:52 PM
Hello All,

It's been a goal of mine to get fit and trim. I've always admired what others have done to improve their bodys. However, I really had nothing to improve mine.

UNTIL, after a trip to the islands, I weighed myself and realized that I was 233 and very stocky. I litterally looked at the scale and thought, Dang, I'm FAT!
Shortly after, I bought an olympic gym and began working out with a goal in mind. Lose the weight and bulk w/muscle.
I started running like I did in college when I weighed 185. Hint, college was only 4 years prior. Lifted off and on for about 3.5 months. Praying to lose weight.
That February, I got sick w/ the flu or something and ended up eating very light foods for 2.5 weeks. I thought to myself then that I could get used to this and like a cement truck hitting me, my lifestlye changed and I stuck w/ it. Finally!
From being sick I lost 7lbs, and after working out and running, by the end of March I was up to 13 lost and then 17 lost by mid April. Nobody could believe what I had done. I was eating healthy, going to church and feeling good about myself. My eating habits consisted of eating 5-6X/day and drinking lots of water. I especially liked to eat dry foods, cause it helped with drinking all that water! By the end of May I lost another 13 and June/July lost another 13. TOTAL LOSS 43LBS! What a goal HUH? I was now running in small marathons and was placing very well. In addition, lifting 4-5X/Week.
Winter moved out of the area and had 1.5hr commute to work which screwed me up for 6 months. I ate well still and was back in college on top of that. But all in all ended up gaining about 10lbs back. It helped fill in the cracks though.
Currently, about 4 months ago bought a house closer to work and instead of working out at home, I started liftin with some friends who are ripped. So what greater motivation to complete my goal
I've been liftin almost 5X a week and have been working on a form routine. Low weight and focus reps is how I'll explain it. We have now changed routines and that is why I'm starting a journal. To keep track of gains.
Tomorrow, will be a chest night. We starting a 12 wk plan to do one bodypart a day. I'm really excited. Except for the re-occuring pain I've been getting on the front of both my shoulders. It's from chest days. For some reason I think im trying to push more w/my shoulders and not squeezing w/my pecs.
And advice would be great.

Other then that - I'll post before/after loss pics once i get my scanner hooked up again and appreciate any and all feedback.

10-13-2003, 02:26 AM
Hey, new journal!


Sounds like you've had some AWESOME results so far from training! Hope the new routine works just as well for ya'. Only advice I can give about the shoulder thing is, really concentrate on keeping them back when pressing. I know it doesn't feel like you are pushing the weight as far as you should be, but it keeps your shoulders out of the move.

Lator Gator!

10-13-2003, 06:53 AM
Good luck with the bodybuilding bro...hope to see some sesssions from a new cat - :)

10-13-2003, 06:10 PM
Thanks for the advice fellow WBB'rs! Tonite was a chest night and it went very well. I spent a lot more time concentrating on what I might be doing wrong with my shoulders. It paid off. Very little if any pain!
I also started a much stricter diet then what I was already on. I tell ya though, it sucks working in a huge office with a lot of women who have a lot of candy out on their desks. I think I pissed them off when I told them not to let me eat anything on their desks. I guess they get pissed or jealous?? Who Knows.
Again, coming off the injury list so take it easy on me with the weighted sets


10,8,6 -- 135,155,165 Flat Bench
10,8,6 -- 45,55,60 Incline Dumbells
10,8,6 -- 40,50,60 Cables
10,8,6 -- 135,155,135 Decline Bench

Did a little ab work and also ran 1.6miles for a little cardio

Ate 6 times today. Ate about an hour before I went to the gym. It helped a lot. Kept the energy level up. Tonite also took 2 scoops of protein and need to get another bottle of creatine.

I'm just totally stoked, no pain toinight!!

Scott S
10-13-2003, 06:51 PM
Welcome to WBB! And good job on the chest w/o. :thumbup:

10-13-2003, 06:56 PM
thanks for the welcome, iv'e been watching this site for well over a year now, watching peoples progress, reading articles, and journals, looking for ideas and new ways to improve my workout.
Awesome Place.

10-15-2003, 07:18 AM
It was sorta boring at the gym last night, especially for an arm night. Oh well. Took it easy again last night.

10,8,6 -- 40, Seated dumbell curls
10,8,6 -- 60,70,80 Nautilus concentration curls
10,8,6 -- 20, Reverse EZ curl bar curls
10,8,6 -- 100,110,120 Rope curls

Good diet day, ate well and feel great. I gotta get another bottle of creatine. IM LAZY as heck sometimes.

10-15-2003, 07:23 AM
You did not say you were a curl jockey - :D j/k nice work bro!

10-15-2003, 10:22 AM
Good luck and 2 nice sessions!

10-15-2003, 10:34 AM
Nice to see ya posting bro. Grats on the amazing progress so far. Looks like you've got everything lined up and having this journal will be a big plus. Good luck with your goals!

10-15-2003, 05:34 PM
tonite, i'm taking the night off from everything completely. just gonna chill, i've been busy forever it seems and im so pissed cause i think my waterheater just died..
i think its for the best also if i get some rest. i was late again for work. and just cause im salary doesn't make it ok.

ate 5X today, should have been six, but i missed my 10:00 food break.

had some all natural granola ceral for breakfast w/low fat milk
lunch had salad, lite olive oil dressing,fat free yogurt and a bananna
after lunch had protein drink, around 3
around 4 had a few spoonfuls of peanut butter cause i didn't have anything else around
dinner a few chicken breasts, piece of fat free cheese on top, sliced cucumber and a glass of milk

tomorrow will be a good back night, maybe i'll bump a little ab work in the mix

10-16-2003, 06:55 PM
Awesome day. Actually didn't fall asleep for very long at work this time! LOL
Today was a back day. Was pumped.
10,8,6 -- 160,180,200 Rows
10,8,6 -- 150,170,190 Adjustable rows
10,8,6 -- 110,145,165 another type of plated pull back thing? I have no clue what to call it
10,8,6 -- 150,170,190 Pulldowns
Working back is kinda weird for me sometimes cause i lose my concentration and then I foreget what to do. I must be blonde somewhere deep inside i guess. Any suggestions are welcome.
I also did cardio tonite. Stairmaster for 20 min.. man did that suck! I did the himaleah trail. Just a little difficult. Felt real good though!
Ate well today.
breakfast, had a bowl of plain cheerios
mid-breakfast, small bag of grapes
lunch, huge chicken salad.. little dressing, no cheese, just plain
yogurt and bananna
midafternoon, naturevalley granola bar and a protein shake
Dinner, protein shake and a bowl of vegtables from a bag which included some potatos.. wasn't really hungry.

Tomorrow is shoulders and tris cause im going away for the weekend, so i want to squeeze them in. i love shoulders and tris day!!!

10-19-2003, 08:06 PM
This entry is for Friday. Shoulders night!!!!
This weekend went to se the Pittsburgh Penguins vs Detroit Red Wings. Good game. Ate a little to much and drank a little to much. But,,,, had a great time. Game sucked at the begining and slowly got better . I think there were only two fights which sucked, but we all had box seats!!!! Awesome time, you can always count on Pittsburgh fans anytime anywere, they always stick w/their hometown forever. CRAZY PEOPLE!!! Go Penguins!

Military Presses on machine
10,8,6 -- 50,70,90

close grip same as above

Shoulder shrugs
10,8,6 -- 170,190,210

Olympic bar shrugs
10,8,6 -- 135,155,165

Ate well again,, can't remember, it was two days ago. Ate pretty much the same as I have that whole week.

10-19-2003, 10:34 PM
nice work so far bro, its good to see someone who has progressed the way you have, and accomplishing those goals. keep pumpin hard, and everything will work to your advantage!

10-20-2003, 05:51 PM
Monday October 20,
Chest night

It was a good night. Fast but good

Flat Bench
10,8,6 -- 135, 185, 185 increasing ever so slightly, still from injury
10,8,6 -- 50,60,70 incline dumbells
10,10,10 -- 60,60,60 cables (nice and slow!)
10,8,8 -- 135,155,155 decliine bench

stuck w/ same diet plan,, today was a tuna day woo hoo!!! give it up for the tuna on rye. im going to cook up some chicken tonight for this weeks lunches

Thanks for your support Jiin! Its a lot of hard work!

10-21-2003, 05:17 PM
Great night at the gym. Bicep night. Had to workout alone. I think I was able to concentrate more tonight then working out with my buddy. Oh well, if I didn't have someone to work out with, I would end up complaining about that too.

10,10,8 -- 65,80,100 Cybex concentration curls
10,8,6 -- 75,80,85 EZ bar curls
10,8,6 -- 35,40,40 sitting dumbell curls
10,10,8 -- 120,140,160 Cable curls

also did some forearms
dumbell curls
and bar curls

no need to elaborate

10-27-2003, 05:56 PM
10/23/03 got a little lazy, so i'm back-tracking a bit
10,8,6 -- 160,180,200 Rows
10,8,6 -- 150,170,190 Adjustable rows
10,8,6 -- 110,145,165 plated pull back thing
10,8,6 -- 150,170,190 Pulldowns
pretty much stuck with the same back routine as last week. shoulder feeling pretty good. however, my left knee is messed up at this point. i was crouched down trying to fix something, and i think i over stretched something or pulled something in the process. what sucks too is that it only hurts when im sitting down, not when im standing or doing anything else. and i'm a long distance runner, so it puts me out of commission for awhile. bought more creatine and some more protein also today.

10-27-2003, 06:12 PM
10/27/03 skipped shoulders on friday, and took the weekend off. was supposed to do a whole lot of stuff this weekend but that fell through. was supposed to go fishing on the Susquahanna River on Sunday morning. i love to bass fish with my buddies from work. its incredibly relaxing wading through the river watching the sun rise over the mountains and listening to the ducks, geese, and seeing cranes flying around. well, i was there, but they never showed. they both forgot to turn their clocks back. what a bunch of dumb butts!

chest night- took it pretty easy, nobody to work out with tonight again. oh well it just gave me more time to work on focusing. its for the better in the end anyways.

10,10,10 -- 135,155,165 Flat bench
10,10,10 -- 50,50,55 Incline dumbells
10,10,10 -- pec deck don't remember the weight though LOL
10,10,8 -- 135,155,155 decline bench
10,8,6 -- 100,120,140 cables

well, the knee is still screwed up. had to buy a knee brace. it seems to be helping. have to go to the doctor and have it checked out cause it still hurts, and what sucks is I have two 10K races coming up in november, i think i'm going to be able to run them both as 5Ks. Totally psyched either way. The one is on thanksgiving day. last year i ran the same race and it was only 2 degrees outside! Man oh Man did I ever end up cramping from the cold!

10-27-2003, 08:12 PM
good luck losing weight

10-30-2003, 09:11 AM
10/29/03 ARM NIGHT!!!

Tell me, who isn't excite for a good bicep night...

warmed up with an exercise we call, "killers"
they are sorta when you curl w/ one arm and hold your other arm sorta bent outwards and in a stationary position.. they're ok, you sorta always need to use a low weight cause they'll hurt like heck after your second set.

10,10,10 -- 25's "killer curls"
10,8,6 -- 85,95,105 Cybex concentration curls
10,8,6 -- 50,60,70 Preecher curls
10,10,10 -- 35,35,35 Incline Dumbell curls,,, slowly

15 minutes of cardio on the elyptical
weighed myself last night and i've lost 5lbs. hopefully its all that water.

I need to really spend more time working my forearms, and keeping my wrists locked,,, it's really affecting my workouts. Especially wrists, cause they're affecting everything from benching to curling.

the pics i posted are a comparison from 2001 2002 when i was fat, and the other pics are recent and from october 2003. i should post before and after pics of my face, its so totally different, that a few months ago at work, they made me get the picture on my badge re-taken cause it doesn't look like me anymore.

11-05-2003, 11:37 AM
i wish i could remember to post entries, hence the name "staggard" that i chose

11/03/03 Chest Night-- by myself again

10,10,8,6 -- 115,135,155,165 Flat bench press
10,8,6 -- 55s,65s,70s Incline dumbell press
10,8,6 -- 10,10,10 120,140,160 Cables
20 min elyptical

11/04/03 Bicep Night..... Its always so exciting!

10,10,10 -- 35s,40s,45s Standing hammer curls
10,8,6 -- 85,95,105 Cybex curls
10,8,6 -- 50,60,70,80 Preacher curls
10,8,6 -- 40,50,60 Cable curls
10 elyptical machine
Pretty tiring night. whats funny is that if you look at a guy like me vs. the ripped guy i work out with, he seems more to be slacking on his diet routine and lifting routines. i just keep moving forward and making headway, and at the same time, keeping from creating more injuries for myslef. tonight will be the first leg night i am going to do since i had my knee injury. looking forward to it, but am definitly not going to push for increasing weight. I'm going to stay low.

11-05-2003, 11:39 AM
Good lookin sessions so far, good luck with your goals too:)

11-12-2003, 09:25 PM
11/11/03 Been pretty sick, so combined a chest and arm night together. worked out again tonight by myself. Got the OK from the Doc to start working out w/my legs again after knee injury.

10,10,8,6 -- 115 warmup, 135, 155,165 Flat benchpress
10,8,6 -- 55s,60s,65s Incline dumbell press
10,8,6 -- 135,155,135 Decline Benchpress
10,8,6 -- 140,160,180 Cables


10,8,6 -- 35s,40s,45s Standing Hammer Curls
10,8,6 -- 65,85,95 Preecher curls
10,8,6 -- 95,105,115 Cybex Curls
10,8,6 -- 60s,70s,70s Cable Curls

11-12-2003, 09:35 PM
11/12/03 First Leg Night IN FOREVER!!! Taking it easy from injury

10,10,10 -- 70,80,80 Hammy Curls
10,8,6 -- 70,80,90 Leg Presses
10,8,6 -- 120,140,160 Calf Raises
10,8,6 -- 30,35,35 Lunges

Worked out again with no partner. He's been sick also, so another lonely night at the gym, but that is ok, gives me time to concentrate and focus on my forms. Today was my first day back at work from being "sick" for 3 days. Sorta looked forward to it cause I'm tired of working on my house and staying indoors!

11-13-2003, 08:09 PM
BACK Night

sounds kinda stupid and all, but i can't remember what the weight was that i did everything at cause i kept talking with my partner and the other guy we lift with.

10,8,6 pulldowns
10,8,6 pull backs, cybex
10,8,6 standing front push down thing
10,8,6 seated rows

15 minutes cardio on eliptical machine, himalayen track level 10

11-18-2003, 08:09 PM
Missed a couple of posts bvut we'll try to get back on track here


10,8,6 -- Flat Bench 125,135,155
10,8,6 -- Incline Dumbell Presses 50s.55s,60s
10,8,6 -- Decline Bench Presses 90,90,90
10,8,6 -- Cables 70s,80s,90s


10,8,6 -- Hammer Curls 35s,40s,45s
10,8,6 -- Cybex Curls 110,125,140
10,8,6 -- Preecher Curls 25s, 35s, 40s

Can't wait til december to post a 3 month improvement photos,, should be pretty interesting. the veins are a POPPIN!!!!! :-)

11-22-2003, 09:22 PM

10,8,6 -- 160,180,200 Rows
10,8,6 -- 150,170,190 Adjustable rows
10,8,6 -- 110,145,165 plated pull back thing
10,8,6 -- 150,170,190 Pulldowns

Shoulder night

Military Press Machine 10,8,6 50,70,80
Dumbells 10,8,6 45,50,55
pullback things 1,8,6 140, 160,170
Shrugs,, 10,8,6 125, 155,175

11-24-2003, 06:12 PM
Noticing a lot of change in my delts and arms.. so its been some pretty good motivation to keep moving. Even if i have to work alone.
BOSSES SUCK!! man there are times i could haul off on my director. she is so incredibly rude to people its unreal! i can't imagine though that i'm the only person that feels that way

CHEST NIGHT- worked out alone tonight

10,8,6 Flat Bench 135,155,175
10,8,6 Incline Dumbells 55s,60s,65s
10,8,6 Cables 70s,80s,90s
10,8,6 Incline cybex press 90,90,90

Ate like a pig today. Have a race on thanksgiving morning, i think i'm only going to run the 5K. Sunday evening ran about 4 miles. Tonight, CARDIO, ran a little over 2 miles on the treadmill. I hate running indoors!!! But I knew that I had to run off a lot of stress and all that pizza i ate for lunch. On top of that I'm doing some last minute training for the race. What sucks though is that my knee is not fully healed and also my feet have been killing me lately.
I guess I 'm just getting old.

Peace Out

12-01-2003, 07:32 PM
Black Friday
Shoulder & Tri Day

10,8,6 Military Presses 50,70,90
10,8,6 Shoulder Shrugs includes bar, 135,155,175
10,8,6 Seated dumbell presses 45s,50s,55s


10,8,6 Tricep Press 70,80,80
10,8,6 Dumbell raises behind head 50,55,60
10,8,6 Reverse grip bench 135,155,155

12-01-2003, 07:44 PM

Chest night

Had some company tonight lifting so i bumped up the weight a bit

10,8,6 -- Flat Bench--YUCK 155,185,210 workin my way back up
10,8,6 -- Incline Dumbell Presses 50s,60s,65s
10,8,6 -- Cable Raises 50s,50s,50s
10,10,10 -- Decline Bench 135 X3

Been running lately, so i've been getting in tons of cardio. can't wait til the end of december when i take my update photos, i can feel myself getting a lot stronger and its a really good feeling. totally psyched!!! Gotta LOVE it!!!

12-02-2003, 07:29 PM

10,10,10 Hammer Curls 35s warmup
10,8,6 Olympic bar curls 45,65,65
10,8,6 Cable Curls 50s,60s,60s
10,10,10 Preecher Curls 25s + the bar

12-06-2003, 11:17 AM
Well we got a crazy winter storm here in the Northeast yesterday, I think we have about 8-10 inches. Its super windy and very cold.
But I convinced my buddy to go to the gym cause we wouldn't be able from all the snow and stuff. Plus in the morning he and I went out fishing on the river in the snow and crap and it was super windy and cold. So slept the rest of the day while it wasw snowing and then went to the gym. Pulled a back muscle last week so stayed pretty light on the back routine. Also did triceps. I've been noticing some growth all over the place on my body and its giving me a lot more motivation to work harder and harder. Trying also to keep the diet under control, but I've just been so hungry lately. Its making it pretty hard to stay under control!

Back Routine0
10,10,10 Close Grip Pulldowns 120,120,120
10,10,10 Pullbacks - Cybex 130,130,130
10,10,10 Wide grip pullbacks 130,130,130
10,10,10 Dubmells 40,40,40

10,10,10 Pulldowns 60,60,60
10,10,10 Dumbells behind head things 55,55,55
10,10,10 Cybex tricep 90,90,90

12-08-2003, 09:22 PM
12/08/03 Crazy weekend here in the Northeast. All this snow, nowhere to go. Bored as heck. Tired of working on my house. Tired of the woman problem, but who isnt' these days. Thery're trouble I tell ya! I can't stand being an accountant. It seems like everytime you tern around its either a period closing or a fiscal year end closing! Totally stressful and not worth the loss of hair its causing me! Na, thats not from work thats from the lady! I'm sure the guys can associate w/me. Just think how much money we could save by not buying hair replacement therapy things. Just get the stress of a woman far, far away. SEE how much money I could make off that idea. Probably ZIPPPY :-(
Dang gym was sooo crowded tonight. It was driving me crazy! Couldn't even move there were so many people.

Chest- stayed a little light shoulders were hurting tonight

10,10,10 Flat Bench 135, 155, 185
10,10,10 Incline dumbells 50s,55s,60s
10,10,10 Pec Dec 60,60,60 this thing kills my shoulders

Was sorta in a hurry to get out of there and didn't put as much effort as i should have into my workout. SUCKS monkey nut. I hate when that happens.

12-09-2003, 08:31 PM
12/09/03 Well today was a fun day, did a Christmas project for a local nursing home. We did lunch, carols, a skit, and helped out the old people. It was a fairly large group of us from work that went and did it. Makes you feel really good. The residents that attended were the 40 most lonliest residents. They don't get any visitors. So they had a blast. They were a really good group of people.
So it was an arm night

Biceps - light night
10,10,10 Standing E-Z Curl I don't know how much it weighs so i just have to tell you how much weight was on the bar. 50,60,60
10,10,10 Cybex Dual Curl 95,95,95
10,10,10 Seated incline curls 30s,30s,30s
10,10,10 Cybex concentration curls 65,95,95

Stayed light cause the two guys i work out with that have 10X more muscle then I, decided to be wusses and stay in a lower weight. Oh well!

12-16-2003, 07:14 PM
12/16/03 Gotta keep up with this dang thing,, keep forgetting to post. today was ok, applied for a new job w/in the company last week. found out that my lifting parter and really good friend of mine applied for the same job today also. he was really excited but didn't know i applied until i told him and his face sorta went dim. so i feel kinda bad for not telling him to begin w/ , but nothing i can do about it now. pretty much explained to him my thoughts about it, and we'll have to go from there. its about a $10K pay raise. so its definitly worth it thats for sure. still though, i'm giving a lot of thought of a dream i've been having about quitting work and going to be an officer in the army or marines. probably like a finance officer or somthing that i would know something about. im a people person so maybe i can get into civil affairs w/them or the federal govt level for the department of defense.

Tonight sucked at the gym


10,10,10,10 incline dumbells 40s,50s,60s,65s
10,10,10 flat bench 135,155,155
10,10,10 cables 60s X 3
10,10,10 decline bench 135, 155,135

10,10,10 hammer curls 35,40,45
10,10,10 preecher curls 50,60,60 + bar
superset ez curl cable curls 80

12-16-2003, 07:39 PM
Hey man, what's up? I know I'm a little late in asking, but how did you do in your race? What was your time? Oh yeah, one more thing, KEEP UP WITH YOUR JOURNAL ENTRIES! :p

12-17-2003, 05:57 PM
Hey man, what's up? I know I'm a little late in asking, but how did you do in your race? What was your time? Oh yeah, one more thing, KEEP UP WITH YOUR JOURNAL ENTRIES! :p

Thanks for the inquiry, i was starting to think i was the only one around here. Well it was a winter race for how cold it was and my legs weren't in teh greatest of shape. I am 5 min over my normal time which should be about 18 min,, so my time was in the 20s.
Yeah, thanks for the motivation to keep up w/my journal, cause I need it! Im starting to notice some differences and am looking forward to posting a 90 day pic!.. Lata

12-17-2003, 06:08 PM
12/17/03 Great day at work, got finished some period end accouting stuff. Friend wasn't acting weird or anything so hopefully things will blow over pretty quickly about he whole job thing. talked with a recruiter today for a while about giving everythign up and joining the armed forces to get the heck out of PA and out of my life and find myself. Here i found out some stuff that I didn't realize earlier which sorta put a damper on things but things i can deal with. I found out that I currently make triple the amount of money I would be making going in as an E4 until i get to OCS. I told the guy,,, ummm, yeah just a little bit of a pay cut!! But i want to travel and stuff, so it might be worth it. who knows though,,,

10,10,10 Hammy Curls 45,70,90
10,10,10 Leg presses 70,90,110
10,10,10 squat press 90,140,180
10,10,10 calf raises 100,110,110

20,20,20 X4 crunches various movements,, hit 'em hard WOO HOO!

12-17-2003, 06:56 PM
Nice little session there bro'! Looking forward to some pics. You need to put up some before pics to cause you've made quite a change.

Man, you normally run in the 18's for a 5k?!
*stares into space and fondly remembers back when I could run in the 18's*
That's great! Really though anything under 24 is preatty good. There are a lot(and I mean a lot) of people who run seriously that can't get into the 24's, so keep that in mind when you don't do as well as normal.

If keeping you motivated to post in here keeps you going to the gym, I'll be harrassing you to death dude :p

12-17-2003, 07:04 PM
Nice little session there bro'! Looking forward to some pics. You need to put up some before pics to cause you've made quite a change.

Man, you normally run in the 18's for a 5k?!
*stares into space and fondly remembers back when I could run in the 18's*
That's great! Really though anything under 24 is preatty good. There are a lot(and I mean a lot) of people who run seriously that can't get into the 24's, so keep that in mind when you don't do as well as normal.

If keeping you motivated to post in here keeps you going to the gym, I'll be harrassing you to death dude :p

Laughing"""" thanks man, yeah last year i ran a 5k and got 18.24 i believe, i'll have to check my time sheet again, but running in the winter, i always end up adding some time on. im going to join a runners club here in the new year and run w/them for the rest of the season hopefully it will build up some stamina,, and on top of that they use coaches and i never have.. LOL... by the way there are some before pics and after pics at the begining of my journal,, but yeah i have some updates coming soon. Thanks!

12-18-2003, 06:40 PM
today went well at work... looking forward to having tomorrow off. had lunch w/my department which is a special projects department. there are only six of us.. we're all pretty close, but not... but it was nice.. whats weird is i really love lifting w/some buddies of mine but they are huge already and aren't really motivated to keep moving up w/ things,, they are just giving me the impression like they wanna just maintain their muscle and get fat from not doing anything, and i mean anything else... and then there's me.. so they aren't exactly the most motivating people sometimes to work with..

10,10,10 Military presses,,, 25s, 55s, 65s
10,10,10 Close grip m-presses 25s
10,10,10 reverse flys 15s
10,10,10 Shrugs 135, 155, 185

Cardio 15 min elyptical machine

12-19-2003, 08:42 PM
Day off work!!! WoooHooo! Spent it just chillin.


10,10,10 Pulldowns 120,140,160
10,10,10 Close Grip Rows 120,140,160
10,10,10 Cybex Rows 130,150,170


10,10,10 Dips
10,10,10 tricep extensions w/rope 60,70,70
10,10,10 behind the head dumbell things 50,60,65 some people were in my way so i couldn't jump up w/ the weight
10,10,10 Cybex tricep extensions 70,80,90


15 min elyptical Himalaya Trak level 7

12-20-2003, 11:54 PM
Days off work=ace!

You're doing 3sets of 10 on dips? Time to add some weight my man. That's in the fine print of the WBB manual, "...must do weighted dips." :p

12-22-2003, 07:04 PM

Bruteman--- I know, I know, I must have not had my reading glasses on when i read the manual... I'll start using weight, even from not doing weight, even today, my tris still feel pretty good... just been trying to get some balance, form and good reps out of it...

Well what sucks is i had an interview for another promotion at work today. Since i wasn't at work on friday, the lady from HR scheduled me an interview this morning at 10:00, was totally unprepared mentally to think of anything. but downing 3 cups of coffee later, and making a cheet sheet and pasting it to a copy of my resume, I was good to go, and I think i did a pretty dam good job... what sucks is my buddy had his interview for the exact same job right after I did.. its still kinda a very sensative subject between him and i, but i approached him about it and talked for a while and we're cool.. hopefully???? i think im going to get an offer though.. i do feel kinda bad for him though, but there's nothing i can do about it... we also talked at the gym tonight... its definitly something i dont' want to do in the next year or two,, but i'll be danged if the money isn't awesome... looking at a good pay raise though

Chest night-- it sucked,, was boring and could have done a lot more, but to much to do for the holidays and kinda stressed out from them and the job!

10,8,8 Flat Bench 135,185,185
10,10,10 Pec Dec 70,70,70
10,10,10 Chest press machine 90,140,160
10,10,10 Cables 60s,70s,50s dont bother asking

12-22-2003, 07:16 PM
That sux having to compete with a friend for a job. Hopefully he understands it's not personal, just you trying to do better for yourself.

The workout still looks ok. Can't be tearing it up in the gym every day. Just consider it an unscheduled unload workout :)

12-22-2003, 07:21 PM
Hey B, thanks for the continued support,,, its freakin nutty i tell ya... he knows its not personal... he said he would be a little jealous but would get over it... i have a crap load of experience then he does...

as far as the workouts,,, tonight may be my last until the end of the week.. been throwing out my back almost twice a week now... for almost any reason... so going to the Dr. tomorrow... i need to get another back scan done... somethings causing it.... maybe i need to work on strenghting my lower back from sitting all day... so it sucks not getting a good pump and then having to take a while off .. cause once you get adjusted and stuff,, you can't do anything for a couple of days.

12-26-2003, 06:30 PM
12/26/03 Wellll, i got the call and I got the promotion. totally stoked,, will be getting over a 15% salary increase... WOOOHOOO!! my buddy hasn't found out yet.. at least as much as i know. will find out sometime though i guess... its one of those confidentiality things, where i can't say anything until all applicants have been notified that they didn't get the job.


10,10,10 Killer Curls 30s
10,10,8 Preecher curls 50, 60,70lbs of weights
10,8,6 Cables 60,70,80
10,10,10 Supersets ez curl attachment 90,80,80 inner outer inner =90reps in all

Back-- stayed light was at the chiropractor
10,10,10 Pulldowns 120
10,10,10 Close grip 120

Cardio 15 min high pace elyptical machine

Not a very convincing workout if you ask me.

12-31-2003, 03:09 PM
Don't suppose they need someone with no experience to fill your old position do they :D ?

Hope your back is doing better. Also hope the holidays are treating you well.

Peace Out!

01-01-2004, 08:57 PM
LOL they're going to need somebody, and its a good salary... screw it,, you're hired!
super excited for my new job though
Man, i forgot to post my tricep and shoulders from last week dec, 26th and 27th back,
oh well we'll go for a better week. holidays, have been really messing me up and throwing me off track
Ok, so I said that I'm a long distance runner, and i really want to get into sprinting and do more incline stuff to really get my quads, hammys, and calves to grow. the following pictures will prove it! they're skinny

Saint Patrick
01-01-2004, 09:09 PM
the following pictures will prove it! they're skinny


Keep workin them wheels man, they'll catch up.

01-01-2004, 09:24 PM
i'm sure at some time they'll catch up,

i need to post more pics to give a better visual of the construction zone, i call my body. 90 day updates should be soon\

there's definitly some action going in my arms, shirts are tighter and just feel different when i move my arms around and such,, its a real good feeling.

its one of those things that is a motivator..
can't wait to get in the gym tomorrow and burn off some of this pork and saurkraut that is festering in my stomach along with the doezen of cookies it feels like i ate..

01-02-2004, 06:32 PM

Back for an exciting new year of fun and games... talked w/my lifting partner, coming up w/ a new routine for the next 4 months or so.. looking to bulk up.. its all heavy and working up heavy from here... and an occassional night of just repping out.. I figure enough time to put on a little more muscle hopefully and then work on a little cut into the summer for the beach and mowing the grass for the ladies next door.. LOL Thats always fun!

10,10,10 Wide grip military presses 50,70,70
10,10,10 Close grip military presses 50,70,70
10,10,10 Seated dumbell presses 40s,45s,45s
10,10,10 Shoulder raises w/45lb bar total 65,75,65
12,10,8 Shrugs 135,155,185

Triceps YES!
10,8,6 rope pushdowns 50,60,70
10,10,10 dubmbell press 60,70,75
20,20,10 standing dips from my weight 205 gotta get a lifting belt to get the chain and weight thing going

15 min of cardio - elyptical

01-02-2004, 06:39 PM
Looks like my before and after pics are missing,

soooo, i'll post them again.


01-02-2004, 06:45 PM
A few after pics from beginning/middle of october 2003

01-02-2004, 06:48 PM
i'll post updated ones soon

01-05-2004, 06:29 PM
01/05/04 Yeah baby, last week on the old job, and looking sooo forward to leaving and moving up two floors to work for another subsidiary.
Today marks the day that I'm taking new photos no matter how fat i look.. cause we're going to bulk and bulk hard until may or the end of..... started eating better today, again.... so flipped things around to eat more and eat a lot more protein.. it went pretty dam good... oatmeal is going to get real old though.. i eat it all the time and am already sick of the glue taste.. was going to look into some legal pro-hormones, but i think i'll just stay away from that stuff cause i'm not too familiar with it and knowing my body i'll end up getting the bad side effects like b#$%h tits. lol

Chest night- chest night proved to me that its definitly time to stop playing with the weights and start lifting harder and more solidly or go home crying

10,10,10 Flat bench 135, 195,195
10,10,10 incline dumbells 50s, 60s,70s
15,15,15 pec dec 60s
10,10,8 decline bench 135,155,195
took a break
10,10,10 cables 50s,70s,60s

30,30,30 roman chair
4 sets 100 reps multi positions

01-05-2004, 07:06 PM
Good luck on the new job!

Nice and solid chest work, keep it up bro - :thumbup:

01-05-2004, 07:33 PM
Wow! Nice little jump in strength on your chest day my man! Keep it up!

01-05-2004, 07:53 PM
thanks bro!

01-05-2004, 07:53 PM
damn man, that's a huge difference in the before and after pics. looking good, I'm sure it'll get even better with the new year.

01-05-2004, 07:58 PM
thanks , posting some updates hopefully someone can notice some differences, the lighting sucks balls. compare pics are due north about 4 entries

jan 03

01-06-2004, 06:33 PM

Bicep and leg night.... really shouldn't have done anything cause i was at the chiropractor today. i tried squatting for the first time in like 9 months. man after the first set i stopped. totally sucked!


10 Squats 135
10,10,10 Leg press 80,100,120
10,10,10 hammy curls 45,70,80
100,120,100 calf raises

10,8,6 EZ Curl Bar i don't know how much the bar is to add it into the weight so i'll just post the weight,,, 50,70,80

10,10,10 hammer curls slowly 30s,40s,35s
10,8,6 cybex curls 70,90,110
30 X 3 Super set EZ bar cable curls 70lbs

01-06-2004, 07:26 PM
He, heeee...first time squatin' in a while huh?! Feel the burn baby! Rest of the session looks good. I think most EZ bars are 15 lbs, not positive though. It does look like your arms are a little bigger. Keep it up homey!

01-08-2004, 06:58 PM

changing plans a little bit,,, checkin on doing very concentrated forms


12,10,8 Lat pulldowns 120,130,140
12,10,8 Cbyex pull back things 120,130,140
12,10,8 Inner grip pullback 120,110,110

Oh yeah, felt the burn, never thought when you do these things slowwllllyyy that they actually burn and feel pretty dam good .. same with my tricep workouts,,, really, really, slow


12,10,8 SLOW standing dips... Man does that ever hurt...burn baby burn
12,10,8 standing tricep overhead extensions... 45,40,40

yes it was slow, but felt as good, if not better then a regular workout.

01-09-2004, 08:47 PM


12,10,8,8 Military presses 20,20,30,20
going slow on those things is a killer!

12,10,8 Lateral dumbell raises 15s,15s, 12.5s
12,10,8 Dumbell Shruggs 50s,55s,50s
12,10,8 Straight cable bar extensions 40,55,55

trying something a little different with moving up into heavier weights and such and doing all the exercises controled and slowly.

Sound good?

01-11-2004, 12:31 PM

did a little bit o'cardio and some ab work

20 min stairmaster

2sets of 20X4 abs,,,

diet is still going good,,, gotta hit the grocery store... eating good is always so dang expensive! tomorrow i start my new job... woo hoo!!

01-11-2004, 09:46 PM

Nice looking workouts dude! It's always a good idea to stop and get the form back in check once in a while. Sometimes in our quest to get stronger we let the form slip a little so as to move more weight.

01-12-2004, 06:57 PM
01/12/03 B-isn't that the truth! but have been reading a book by Shawn Phillips, who is the brother of the Phillips that has the body for life challenge. my buddies that i work out with are trying this very sensible program this has so i guess i got suckered into it somehow.

If anyone has had any experience with the ABSsolution book or diet routine by Shawn Phillips, please let me know so I don't continue w/it.

So he talks about slow workouts and controled workouts


12,10,6,6 Incline bench 135
12,10,10 Pec Deck,,, 60

12,10,8 Barbell shruggs 135,135,185 i'd rather do dumbell shruggs
12,10,8 Military presses, smith mchne... 40,40,60

12,10,8 Rope pulldowns i forget the weight
12,10,8 Standing dips

I've noticed a little difference in my waistline from tightening things up from last week. I dropped another loop in my belt. Always encouraging. And i'm not losing any weight thats for sure! I'm getting the BF% checked at work this week!! That'll be good... a local health club is coming to work to do it for everyone sorta as a promotion thing...
Dam, i tell ya what, do i ever feel good though. workouts haven't been really strenuous but they feel awesome...i think this year is going to be a good year w/ the bod.

01-13-2004, 06:56 PM
working on the new job,,, man i've been working til almost 6 so far this week so this has to change! its interfering with my workouts

tonight was abs and cardio

5 min on elyptical... slow, fast, sprint tyep thing

17 min walk, sprint intervals on the tredmill


2 sets obliques on the back extension thing
3 sets of 20X4 abs,, different exercises... did them slow and controled trying not to pull any thing in my neck and keeping everything perpendicular.. worked out for the best,, tmorrow we're gong to be hurting... also still working on a very controled diet plan... doing awesome on that! I guess its supposed to snow in PA tonight or tomorrow. I love it... My truck is awesome in the snow Dodge Dakota Sport quad cab 4x4 with all the trimmings.. I'd recommend them to anyone

01-13-2004, 07:16 PM
Guess I never paid attention before. Where in PA you at? I'm close to the border, it takes about 45min to get to the Pit airport from my house.

01-13-2004, 07:29 PM
near the south central part of the state

01-14-2004, 06:01 PM

another workout by shawn phillips....
i'm not even going to mention the weight cause its embarassing, but when you go slow, it burns like hell


12,10,8 lat pulldowns
12,10,8 pullbacks


EZ curl standing curls
seated incline curls



im getting a little tired of his workouts cause i need to feel a bit more tired then i am now, and its just not happening... either then or i need to add a set and bump up weight even higher then i have

01-15-2004, 10:04 PM
Go with your gut man. I know that any more I can tell after a workout or 2 if a routine is going to work for me or not. You've been lifting long enough that you should be able to tell. There is also the whole preference thing. If you really aren't into a routine go ahead and switch to one that you like. It's hard to stay motivated if you don't like the routine you're using.

01-18-2004, 01:52 PM
So far this diet/workout thing is going ok. I'm just modifying it a little bit to meet my needs. Yeah so i've been listening to the big gut..lol... I'm doing what i want and moving up in the weight. Or else I'm not going to feel like I'm going to get a good burn and If i don't have a good burn then pretty much its a waste of my time.



10,8,6,10 - Flat Bnch 135,185,195, 135
12,10,8 Dumbell Flyes 25s,35,25s I don't really care for these exercises. Don't really feel anything as of yet. maybe i should focus a little better.


12,10,8 Tricep Extensions cables 60,70,80
12,12,12 Standing tricep press w/dumbell 40,45,40


12,10,8 Sanding tricep presses 40s
12,10,8 Shoulder dumbell flyes 20s

Note to self - Smaller weight, slower reps... its not all about the wieght,,,

Dang I hate having to think this way.No cardio this weekend or abs,,,

01-19-2004, 06:57 PM
New job is going great... I am just impressed at how more advanced logically and technically then I thought previously at my old position. Management back there always kept such a tight department that it was very hard to actually observe and make decisions that would impact an organization. Now I'm doing it all! Its awesome, and I get treated w/respect where as in the past i was non-existant. My main focus right now is to observe and analyze the department to make strategic decisions to combine synergies and standardize. On top of that running the financials and managing an accounting department. I hope my group is going to welcome some good ol' change cause its coming and they've never been exposed to it! Whats cool too is that one of my accountants was a former BBr. She totally got me on that one cause she looks awesome to begin with , but now even better in my eyes. She looks as though she could win a miss fitness contest. So today the fitness people were in my building from Gold's gym and I got my BF% taken. I was prepared for the worst! I was expecting like 20-25% or something. I've lost a little bit of weight according to them I weighted like 194-195. Gym weighs me at 203. But based on that weight and my heighth and stuff. MY BF% ACCORDING TO GOLDS GYM WAS----12.5% She said that it could slightly differ by a small percentage. I was like HELL i'll take it anyways. Also we had some Vendors like EAS, ATKINS, Powerbar, and stuff like that there and since I know some of the merchandisers they gave me two full boxes of protein bars. Hell yeah!! Felt great all day.

LEGS-- ok i'm working up the weight on squats, but my lower back kills me from sitting all day so can't do much with until i strenghten it a little more. I need to work on keeping my back straighter.

10,8,8 Squats 135,155,135 nice and slow though, got a good burn
12,10,10 Laying leg presses 270 repped out

12,10,8 Wide grip pullbacks 120,140,160
12,8,10 Close grip pullbacks 120,130,130

12,10,10 Cybex curls 95,105,115
12,12,12 seated curls 25s,30s,35s

Yeah so it was an easy workout-- diet is looking real strong though.. lots of proteins, vegtables.

Remember in your lift, you're not lifting alone.

01-19-2004, 09:04 PM
Seems like you better change your sig my man. I'll bet there ain't too many accountants taking protien bars as kickbacks :p

How could you think your bodyfat was that high?! just from your pics i figured you at 15% or lower.

I here ya on the squats man! You're doing it right though. Start light and work your way up slowly concentrating on form. I'm hardly a squat monster, but I've finnally gotten to a point where I feel like my legs are actually benefiting from squats. It took me a long time to get there though. Just keep at it!

01-20-2004, 06:58 PM

I don't know, thats one thing I always had a fear of, especially if i never lost any weight, it would be based upon 43 more lbs of FAT. Its a goal, what can i say, i was prepared for the worse and found out im doing better then i thought, plus its a good marker to see where im goign to be at the end of may / june when the heavy routine finally took place.
As far as squats and back, my back and legs are tight, but it feels pretty dang good!
Did some good cardio tongiht to losen things up a bit.

5 minutes elyptical to warm up
17 minutes sprints / jog on treadmill... I'm really starting to like doing this a lot can't wait til the temperature gets above zero to start running sprints outside.. actually when it gets into the thirties I'll be out running..

Heading down to Bass Pros down by Baltimore on Sat I believe, getting psyched for the spring and summer when the small mouth come ALIVE! Where I go now in the winter time there is a warm water discharge in the Susquahanna river from one of the powerplants that heat water to create electricty. The bass fishing there is awesome, catch some good walleye and catfish, haven't seen any muskee though.. Nothing beats the summer though and fishing with top-water lawers.. The bass just blast those things out of the water!

01-21-2004, 07:47 PM
01/21/04 Work was a killer today,, just seem to go forever.. i have so much stuff to get accomplished and the boss is piling it on... OH man am I screwed until year end is over! Diet is going great as always... Started getting sick today.. i think i might be getting a cold... haven't had one of those things in ages... oh well i knew i wanted to lift tonight so i took some advil to alliviate the pain ... seems as though my staff really likes me.. hard to imagine.. im going to bed early tongiht to try and get enough sleep to refocus my day tomorrow.


10,8,6,10 -- Flat bench 135,185,195,135
10,10,10 -- Cables 100,120,140


10,8,6 -- Standing presses 35s,40s,45s
10,8,6 -- Shruggs 50s,60s,70s


10,10,10 -- reverse flat bench 95,95,95 should have done more, man i feeel like a wuss
10,8,6 -- Pulldowns 60,70,80

Yeah so it was an ok workout,,, still really sore from back night... lower back is super tight, but it feels really good.. and after the second week of trying to squat i have no pain... i think its cause i ran really hard last night and probably pulled the kinks out,, i stretched pretty well too.

01-21-2004, 07:58 PM
I didn't think of that. You kinda stepped into your new position at a real fun time of year didn't ya? Are you their tax boy to, or do you just have to make sure all the bookwork and financial statements are in order?

01-22-2004, 06:39 PM
01/22/03 work sucked,, had to much to do, after two meetings and trying to get things settled for year end 2003, i need to get away, so since the lady lives in pittsburgh... long story... i had to take myself out to dinner,,, had a huge steak and a whole lotta drinks... just L.I. iced teas.... but man they were so dang good... took the night off from the gym... its bad enough i had a horrific tempeer and wanted to kill every driver on the highway on my way to work.... i have major road rage..what can i say... thats why i never got my license to conceal....

01-22-2004, 09:19 PM
Peep my journal for my response about Seneca -- I couldn't find your journal yesterday!

01-22-2004, 10:52 PM
Oh yeah, if you think you're going to get into climbing and you really enjoy it, I highly recommend getting your own pair of rock shoes. It saves you from wearing stanky gym rentals (and paying for them), and you can get out and boulder anywhere.

Don't get anything really agressive or ultra-small, but a reasonable lace up all purpose shoe with a midsole. Snug, but not painful fit, without socks, of course.

01-23-2004, 06:51 PM
will definitly take your advice on the shoes, they at least should provide me with a list of the gear i need to bring, so i'll have to go make a few purchases.. looking forward to it though.. any advice is welcome...


Me and my boss are going to go round for round ... i can see it coming... i need to learn to control my temper.. we butted heads quite a few times today.. and mostly cause she was annoying the hell out of me... but me protecting my pride stops dead in my traks and turns around and walks back for more... but she's cool i like her a lot... LOL
Heading down to the lower baltimore area to go to Bass Pros.. gotta stock up for the new year... can't wait to fish, wade through the rivers and streams in the area, and work on my tan...

5 min warmup
10.10.10 -- Squatting 135,155,155 working on getting the lower back stronger first before hitting bigger weights
10,10,10 -- Laying leg presses 270

10,10,10 -- pulldowns,, 120,130,140
10,10,10 -- close grip pullbacks 120,130,140
6 pullups,,, sounds funny , but i never was able to do any!! impressive lol

10,10,10 -- EZ bar curls 40,50,60 going slow makes a difference
10,10,10,10 -- Cybex curls 70,90,110 reped out 70

01-29-2004, 06:03 PM
01/29/04 Pissed off from all the snow, and pissed off that I typed out what i did last friday and it never made it into my journal..

01/2/04 CHEST--- brief explanation cause i don't feel like typing it all down again

Incline bench
pec dec

standing dumbel flyes

standing extensions behind head
cybex tricep press

01/29/04 Cardio ran 20 minutes

job has been really intense lately... i'm going to bed now... LOL

01-29-2004, 07:20 PM
LOL, all this snow makes me wish I had become a teacher. They are getting all kinds of days off round hear lately.

01-30-2004, 07:12 PM
01/30/04 Brute, I was offered a teaching job at a local college,, i should have taken it... lOl,,,, kicking myself still.. i would be a kick @ss professor... would have had off two days this week, one day last week and so on... but yeah totally tired of the snow... and COLD... once i sell my property that is still under construction,, I'm seriously giving it some though about moving south! Even my pumpkins have frost on them... LOL
Work was very intense today... therefore I didn't leave to 6:30 tonight.. Very pissed off, so went to the gym late , missed working out with my buds,, didn't do a whole lot cause was very mentally tired.....
whats funny as even my buddy didn't get the job i wanted, he got a different promotion and now he is going to be sitting right next to me except working for another department. how funny is that

10,10,10 Squats working off a new back injury and also a leg issue now,, 135, 155, 165
12,10,8 Lying leg presses 270
12,12,12 Calf raise machine... 140,140,120

12,10,8 Pulldowns 120,140,120
12,10,8 Close Grip pullbacks 120

skipped biceps,, will try to go in this weekend... gots tons of things to do on my house.. I had some windows specially made.. they are completed, so i have to go and pick them up.. they're huge so i hope they fit in the back of my truck.

02-02-2004, 05:05 AM
...man you got your hands full with the project on the crib, good luck with it.

Good session especially under the condition bro!

02-02-2004, 07:34 PM
thanks cocoa, its a lot of headaches thats for sure, but in the end, it will be all for the best,, "sigh" hopefully



12,10,8 Incline dumbells 50s,60s,70s
12,10,8 flat dumbells 50s,60s,65s


12,10,10 Military presses , smith machine... 50,70,80
12,10,10 Shruggs 60s,70s75s


12,10,10 Behind head dumbell press 40,50,55
15,12,10 Standing dips

Overall, i know i can do a lot more, just working my way into it ,, i don't want to injure my shoulders like i did last year, and my knee this past year, and my back,,, well my back is all the time,,,, lol

This freakin sucks, more snow tomorrow.... 3-6 more inches on top of the all the snow we have already, plus they're calling for a ton of ice too... yippe-ti-yi-yay

Just give me blue skys, sand, surf, a fishing charter, some sunblock and a beachfront property, for just three months, thats all,,,,, june july and august,, see,,, im not asking that much!

02-03-2004, 08:34 PM
02/03/04 Damn snow sleet freezing rain,, dang winter in general

Shoveling my driveway, sidewalks etc...


4 sets 4 movements 20 reps/movement

02-05-2004, 12:21 AM

Going skiing this weekend up in New York with my brother. Looking forward to it! I like skiiing. Its real late, so keeping it short.


10,10,10 Squats, 135
10,10,10 R presses 270,360,360

12,10,8 Lat pulldowns variating wide grip , inner reverse grip 120,130,140
12,10,8 Close grip cable pullbacks 100,120,120


12,10,8 Cybex curls 70,95,70
12,10,8 Seated dumbell curls

Freaking tired as heck came home from the gym ate, and fell asleep and that was at 8:00. Its now 2:00 and I'm finishing my journal,,, Time for bed again... its going to feel like i was at work yesterday, took a 3 hr lunch break and i'm back at work again,,, this sucks, but i like to sleep too ya know! Oh yeah, more snow and ice tomorrow night too

02-06-2004, 08:05 PM
02/05/04 Did ab work 4 movements 20 reps per movement 3 sets
also did 3.5 sets of 30 close grip pushups,,,, dam that felt good!!

dang this ice and snow.. its freakin crazy


I want 90 degree weather low humidity and a slight breeze,, oh yeah, blue skys

12,10,8 Incline bench 135,155,165
12,10,10 Cable cross overs 60s,70s,70s

12,12,12 standing dumbell presses 35s,45s,45s
12,12,12 standing dumbell raises, two movements, to side & accross, down 15s

12,10,8 standing press behind head.. 50s,60s,65s
12,10,8 cybex tricep press 70,75,90

02-06-2004, 10:42 PM
I want 90 degree weather low humidity and a slight breeze,, oh yeah, blue skys

Sounds like it's time for ya to move to Hawaii. Can I come too? :p

Have fun on the ski trip bro'!

02-12-2004, 07:42 PM
Dang its been a while,, been really busy lately, but been working out so i can at least say that! Missed my trip cause of all ice and snow... New York and Mass got a lot more then we did. Oh well i guess??

Don't remember the weight cause that was on monday.

02/10/04 Tuesday-- got some loving from the lady so i guess that was my cardio.. LOL

02/11/04 it was a horrible night, so i'll just post what i did again! but i did up my bench some!
12,10,8-- Flat Bench 135,185,230
12,10,8 Incline Dumbell presses 50s, 60s ,70s


12,10,8 Olympic bar shruggs
12,10,8 Military presses


12,12,12 Reverse grip bench press 115 repped out
12,10,8 cable pushodowns

Got super pissed off cause my buddy/good friend/ lifting partner/ motivator claimed to be quitting going to the gym. Freakin pissed me off all dang day just thinking about it. What a quitter... thats all i gotta say, it would be nice to have a body like his and not have to worry about things.. trying to do a bulk phase is pissing me off cause i feel so dang fat! can't wait til may to start losing weight and cut up a bit for the summer!

02-12-2004, 07:54 PM
Keep on and go solo bro - dude is gonna want to return later on but by that time you will say "I'm cool" - :D ...

02-12-2004, 07:57 PM
02/12/04 took a pic of the abs i'm trying to work on,, its a wonder what a cam and some lighting can do for you LOL.. just keep thinking,,, before and after..... BEFORE AND AFTER!

And this isn't even when i was at my heaviest!! My heaviest was a year later!

02-13-2004, 05:27 AM
Bro, them is some good strides you have made...Nice work! - :thumbup:

02-14-2004, 01:56 AM
but i did up my bench some!
12,10,8-- Flat Bench 135,185,230

SOME! Nice jump bro'!

02-14-2004, 08:50 PM
Thanks guys, Cocoa, Bruteman, always appreciative of compliments. whoever said lifting and dieting was easy was obviously born with good genes.

02-14-2004, 09:12 PM

12,10,8 Lat pulldowns 100,120,140
12,10,8 Close grip pullbacks focused a lot on these 100,110,120

12,10,8,4 Preecher curls 65,75,85,95
supersets- ez curl cables 3 sets 2 movements X10 1 set X8 inner, outer, inner 80,90 100

LEGS - workin on form a bit more, so i can put on more weight

10,10,10 Squatting 135,185,185 could do a lot more workin on the stance, and besides the fact my lower back is shot from sitting all the time.

10,8,6 What is that machine called where you are sorta lying down and pushing up the weights?? Hack squat machine? anyways 270, 360,360 will got some more weight on those bad boys, legs are really starting to grow, noticing that the bottom of my boxers are starting to get tight,, thats a good feeli9ng

02-16-2004, 07:30 PM
02/15/04 Work was busy as always, but i like it. at least i can say that.. also got one of those wonderful calls that my grandmother died also. i have a lot of hatered towards her and my aunt as they have treated my mother like crap her whole life, and my mother has never felt a feeling of belonging. if feel absolutly horrible for her, but i know that from all the hell i've gone through with the rest of my family whith these people and how it has affected my relationships and loving someone in general. I've almost lost the person who has loved me the most in life that i have a problem loving the way they wanted to be loved just because i know no different. all i know is how to disbar people from your life. Im reflecting about the amount of times that i have hurt people just because i never wanted to get hurt and live my life the way my brothers and sisters did growing up... isnt' that pathetic the way things like that play a role in your life whethther it be concious or subconcious.. Christ teaches us that we must forgive, and that is what i need to do, as i have already forgave them. however, they are but a mere piece of dust of which i wipe up and throw away. I will probably go to the funeral, drunk, but i'll probably go. the only reason why i think i'll be drunk is so that i can relax as it is going to be hard and trying to support my mom at the same time, i would like to feel a little bit of sanity somehwere. LOL im such an idiot!

However I did go to the gym, to try and relax a bit tonight! Ended up being pretty good too. Sorta repped out cause of everything

12,10,8,6 Incline bench 135,155,155,185
12,12,12 Dumbell flyes 35s

12,10,8 Standing dumbell presses 40s,45s,50s
12,10,10 Universal machine, shruggs 175,195,205

12,10,8 Pulldowns 60,70,80
12,10,8 Skull Crushers 65x3

02-19-2004, 06:34 PM
02/19/04 man what an F'ed up funeral yesterday... it was not only cold outside, but the funeral was very "cold". if that makes sense.

worked out alone, my buddy has been sick.

10,8,6 Lat pulldowns 120,140,160 really focused on squeezing w/my back
10,10,10 Close grip pull backs 100,110,120 focused and squeezing

10,8,6 EZ curl bicep curls 65,85,85
8,8,8 Seated dumbell curls 35s good fucus

skipped legs cause of skiing this weekend, hopefully!

02-20-2004, 11:22 PM
Glad you went to the funeral, if anything to be there for your mom. I know it's hard sometimes when there are sour feelings involved.

Have fun skiing, hopefully :p

02-22-2004, 06:41 PM
Sorry to hear about the whole situation with your grandmother. It was nice of you to go to the funeral and support your mother. BTW...where abouts in pa are you from. I'm from around Harrisburg

02-22-2004, 06:45 PM
im from the harrisburg area too

funeral sucked balls dude,

02-22-2004, 06:51 PM
yo i'll be home on spring break next week. if you want to meet up for a session just let me know.

02-22-2004, 06:56 PM
02/19/04 man what an F'ed up funeral yesterday... it was not only cold outside, but the funeral was very "cold". if that makes sense.

Yes it does. I'm with pruneman, it was good to support your mother's time of need.

skipped legs cause of skiing this weekend, hopefully!

Hopefully you got some skiing in.

02-22-2004, 07:01 PM
hey prune,, what gym you go to? East shore - West Shore?

Rookie, things are going to be even worse now, cause i think she is cut out of the will. so i don't think she is going to get anything even though she deserves something for putting up with them

no skiiing this weekend, worked on my property got a lot of good work done, dropped a brand new window on my foot the window is about 6 ft by 4 feet if that helps, all black and blue toes on my foot ..got a new kitchen floor layed, and meeting with a designer next week for new kitchen cabinets! Ahh, the little things in life....

02-22-2004, 07:05 PM
I'm on the West Shore...Camp Hill. Work out at the west shore Y.

02-23-2004, 06:59 PM
Focused movements tonight since i worked out alone.. workout sucked!

10,10,10 Close Grip Cable Pullbacks 120,140,160
12,12,12 Pulldowns 120 repped out, my back felt like it was going to pull out again

10,8,6 Preecher Curls 65,85,85
12,12,12 Standing dumbell curls 35s,40s,45s

12,10,8 Leg Extensions 100,120,140

I"M SICK, freakin cold or something, felt like crap all day, still do. Got a sore throat. Hopefully the clean diet, multi, and all the fruit I've eaten forver will do me good and get rid of this crap overnight! Cause I'll go back to the gym and re-do my leg workout and other stuff tomorrow. Hopefully I won't be working until 6:30 tomorrow. Was in a hurry to get out of the gym too

02-23-2004, 07:01 PM
feel better dude

02-24-2004, 06:59 PM
02/24/04 Worked til 7:30 had a semi bad day Did a little bit of ab work


took it easy, stomach still hurting from being sick yesterday

4 X 20 X2
crunches, leg raises, crunch/leg, side/side

missed going to the gym tonight, will pick up the slack tomorrow.. still gotta cold.

02-25-2004, 06:53 PM
02/25/04 Had to jump around with my workout cause people were on everything, everywhere.. Barely slept at all last night, so I'm just thankful I made it to the gym, but was super worn out towards the end resulting in failures during close grip bench

Weight today 198lbs :strong:

10,8,2,10 Flat bench 135,165,240,135
12,12,12 Pec Dec 90

12,10,10 Military Press 70,90,100
12,12,12 Shruggs 65s,70s,75s

12,10,8 Standing dumbell presses 60,65,70
10,6,6 Close grip bench 135 failed after 6 both times..

Good night, however, little sleep and stress from work can do this to a guy.

02-25-2004, 08:19 PM
Good night, however, little sleep and stress from work can do this to a guy.


02-26-2004, 08:09 PM
didn't slep well last night again, ended up working til some time after 8 oclock tonight, and with a job that should have bankers hours, this SUCKS

very tired, and in pain

02-27-2004, 09:38 PM
Dude, get some rest this weekend! I don't want to read how you got all kinds of work done on the house and what not. Be a couch potato this weekend.

03-01-2004, 06:41 PM

Very Tired today.. very light-headed at the gym, on top of having a bad headache.


12,10,8 Pulldowns 120,130,140
12,10,8 Close grip rows 120,130,140

10,8,10 Squats, 135,185,135
10,10,10 Leg press 270

10,10,10 concentration curls
10,8,6 EZ bar curls 65, 85,95

03-03-2004, 06:40 PM
03/02/04 Legs were hurting , went and ran about 3 miles

03/03/04 legs hurting worse from running

10,8,6 Incline bench 135,185,185
10,8,8 Flat dumbells 60,65,65

12,10,8 Arnolds 40s,45s,45s
12,12,12 Incline side raises 15s

12,10,8 behind head, standing tricep raises 55,60,65
12,10,8 cable tricep presses 60,80,80

would do a few more things, but i get home to late from the gym and then trying to do other things is crazy. but i can tell the new cycle of creatine powder is doing its job, excpet for keeping me up late at nite when my body is pumping crazy trying to process it, its doing pretty good, tonight, i could have bumped up everything like i should have except i wanna ease into it a bit more so i don't freak up my shoulder or back again.

03-04-2004, 06:43 AM
nice looking session staggard. let me know whenever would work best for you to meet up. i have pretty much no obligations this week and i'm just bumming around my house being a lazyarse.

03-06-2004, 12:36 AM
Hey dude, what's up?! You gettin' any more sleep? Sessions are going well I see. Had to chuckle a little at the "legs hurt worse from running," comment. Have a good weekend bro'!

03-07-2004, 08:35 PM
Hey brute, thanks for checkin in again, always nice to hear from you... things are going pretty well, sessions are picking up the pace at least .. intensity and fucus is higher then ever, lifting partner agrees too! got some good comments this weekend at my little nephews pool party, some people told me it looked like i was losing weight again, and in actuality, i've put on a little weight i think, so thats a good sign i guess. been noticing some good growth in my back, which i used to slack on quite a bit.. been catching up on my sleep,,, i think it was from the mixture of a lot of things,, not really sure though.. been getting some good work done on my house though.. sorry couldn't follow your advidce :-( im a workaholic dude,, how are things with you? work?


LEGS cant remember weight from friday.


12,10,8 Cybex Rows 120,140,160
12,10,8 Close grip pulldows 120,140,160

10.8.6 EZ Curls 50,70,80
10,6,6, Seated incline dumbell curls 35s

Saturday, pizza, subs, beer, more beer, more beer,,, Yeah,, I know,, but had a good time with friends, earlier in the day i went swimming for a couple of hours at nephews pool party..

worked on my house- put in a new front door with the little time i have.
I ran about 5 or 6 miles.. real good fast pace with a guy i work with,,, man am i sooo dead tired... off to bed

03-08-2004, 07:43 PM


12,10,8 Incline bench 135.165.175
10,8,6 Flat dumbell presses 55s,60s,65s really should have bumped up the weight instead of taking the low road

Felt something pull a little
10,8,6 Standing overhead presses 40s,45s,40s
12,12,12 Shruggs 185x3

12,12,12 close grip bench press 135x3
10,10,10 Dips body weight,, super tired!

03-08-2004, 08:56 PM
...no kidding dude, I had to mess with my front door too this past Saturday

The sessions look old school, lol - keep up the good works!

03-12-2004, 07:38 PM

03-12-2004, 07:59 PM
still gotta post some pics of my back,,, they look pretty good i have two days worth of entries to post don't feel like posting them right now,,, maybe tomorrow, its been a good week for lifting!

03-12-2004, 10:38 PM
Glad everything's going well on the lifting front bro'! House work is never done is it? No matter how much you do there is always something more to change or fix.

03-15-2004, 07:06 PM
Damn, i bought the wrong size bifold doors tonight and on top of that its going to snow tomorrow.. freakin-a man.. yeah so i missed a few entries... well i'll try to get back on track here.

12,10,10 Lat pulldowns wide grip 130,140,150
12,10,10 Close grip cybex pullbacks 130,140,150

10 x 3 Seated dumbell curls 30s
10,10,10 Cybex concentration curls 80,95,105
10,8,6 EZ curls 50

10,10,10 Leg press 270x3
Playing some ball on wed evening, so i don't wanna burn out my legs too much

workout sucked cause

A. My partners are only there to maintain, so i feel outta place wanting to increase my weights

B. We're all pretty short on time

C. I think I need a new lifting partner. There is a guy i know at work who is a former army bodybuilder and trainer for the army. I think i need to talk to him. Heck might as well get trained by a bodybuilder. man i am stupid for not asking him to train me

03-15-2004, 08:29 PM
yo what is the deal with this snow...i'm hearing like 4-10in!!! Not cool.

03-17-2004, 08:09 PM
03/17/04 Skipped the gym, went and played hoops 2.5 hrs.. dang im tired...

i don't know who the heck ordered the dang snow a week after it was 70 degrees, but they can take it right back to the kitchen, i want a refund

03-19-2004, 06:40 PM
03/19/04 TGIF!!!!


10,6,4,4 Flat Bench 135, 185, 230, 230 WOOHOO!!! Nice! Never done that before! Only been able to get it up maybe once, or twice, but not two sets of 4 :hump:

10,8,8 Incline Dumbells 60s, 65s, 70s


10,8,8 Standing dumbell presses 40s, 45s,45s I dont like these!
10,10,10 Barbell Shrugs 135,185,230


10,10,10 Seated dumbell behind the head 60,70,70
10,10,10 Tricep cable pushdown 60,90,90

Overall, not a bad night,,, pushing harder,,

03-20-2004, 12:50 AM
i don't know who the heck ordered the dang snow a week after it was 70 degrees, but they can take it right back to the kitchen, i want a refund
LOL, I said d@mn near the same thing to someone as I walked out of work the other day.

Nice job on the bench man! Hoops huh? I haven't played ball in a long @ss time. I might have to try and find a game sometime, I kinda miss it. Bah, who am I kidding! I'd probably get all caught up in the competitiveness of it, get pushed then k.o. someone and walk to the corner of the floor and wonder why the ref was giving me a "T" instead of counting to 10, lol.

03-24-2004, 06:44 PM

10,10,10 Lat pulldowns 130, 150,170
10,10,10 Close grip cable 130,150,150

10,10,10 EZ Curls,,, slowwww culrs 50,70,70
10,10,10 Dumbell bicep curls 40s
wasnt feeling good at all with arms

Warmup -squats
10,10,10 Leg Presses 270,360,360
12,12,12 Calf raises 100x3

Yeah so tonight, played hoops and this Mother F'er who was purposely drilling, tripping hitting, elbowing and crap and almost blew out both of my knees with his bull sh@#. Told him i was going to TKO his ass if he F'n does it again.. Then he was talking crap like, i wasn't doing anything.. then i told him i was going to F'n knock his ass out for talking shiOt.. what an a-hole and its been about two hours and i'm still so freakin pissed i could go find him and beat his ask BIG TIME! :disagree: Worst part about it is that he is a manager of a department i used to work in, but still work with from time to time... but dang if you try to blow someones knees out.. especially a long runner/sprinter, then there's bound to be blood shed..

hmmm trying to remember where he lives..... :bang: LOL

03-24-2004, 07:00 PM
LOL, you need more of that groovy, peaceful climbing karma so that you don't beat that ass-clown down.

03-25-2004, 08:02 PM
03/25/04 well today at work sucked, all my buddies took the other guys side stating that since i had a personal problem with the guy that was trying to start something with me, it made my anger level even worse causing me to explode. to the people i thought were my friends i say FCK YOU! and on top of that, the dude that i wanted to fight proceeded to tell all other management staff about how i was going to beat his ass, and he didn't do anything wrong... that is not a good thing... to him, i say, i'll get you next time sucka,,,

03-26-2004, 11:13 PM
LOL, calm down big man! I'm starting to rub off on you. Just go run a few miles and burn off some of that hAet. I don't want to be reading about you losing your job for losing it in the office. Besides, that would be totaly unprofessional :angel:

03-27-2004, 09:51 AM
Watch out, lol....don't hurt 'em bro - :D

03-29-2004, 06:38 PM

workout sucked since i haven't really lifted since last monday

friday, sucked at the gym so i repeated on monday

sunday, mountain biked about 5-6 miles also golfed before that didn't do to bad


every gym has a real crappy bench somewhere, and tonight was my night to have the crappy bar,

10,8,10 Flat bench 135,185,135
10,10,10 pec dec

10,10,10 Military press
10,10,10 Bar shrugs

10,15,12 standing dips
10,10,10 tricep cable pulldowns

the workout sucked and im really getting tired of my partners.. they have absolutly no intensity.. i have no clue why they go

04-04-2004, 03:29 AM
Been busy bro'?

04-04-2004, 09:45 PM
Thanks for setting the alarm and waking my butt up to start posting... I am so lazy


10,8,6 Lat pulldowns 130,150,170
10,10,10 Close grip rows 130X3

10,10,10 Ez Curl Preacher Curls 50X3
10,10,10 Dumbell Curls

what I can remember from this day was that i didn't get to the gym until really late, and i was tired and pissed from work


10,10,10 Incline Bench 135,165,185
10,10,10 Flat dumbell preses 60,65,70

10,10,10 Seated dumbell presses 40,45,50-- This started the shoulder pain
12,12,12 Dumbell shruggs 70,75,80

20,15,10 Standing Dips BW
10,10,10 Cable pushodwns 60,70,80

This pathetic workout started some pain in my shoulder again. Aggravated it somehow. Then on saturday, I twisted trying to look at my back in the mirror to see any progress, and i ended up pulling a muscle in my back, hurt like heck, couldn't breathe, then within a few hours, the other side pulled out really hard. So i just took a hot shower and laid down for a long while.

I really need to start pushing harder... ALOT HARDER.. I'm coming close to finishing a creatine cycle too, ARG Finally had the balls to ask the former Army trainer/ and BBr for the Army training questions and seeing if i can workout with him. he's going to get back with me cause i got him when things were really busy at work, his wife said they also just put a new gym in their house, so she doesn't know what his intentions are going to be.

This weekend, worked on this property and have been spending some good time preparing to buy another one. This will make three. I need to get with my attorney to work things out for this next one. I'm already stressed.

04-07-2004, 08:12 PM

still out of commission from my back,,, this is day 4 missed two gym nights and one night of basketball. went to the chiropractor again tonight to get adjusted again. I think I might try for the gym on friday, cause i'm ready to jump through a window from having to take the week off

04-09-2004, 07:22 PM
04/09/04 I hate work! Been stressing me out all week, Freakin sucks! I've actually went to the bar and drank last night by myself. that is how pissed off i was getting. Decided to give the gym a try tonight even though my back still aches. Stayed light and made sure i didn't screw anything up.

10,10,10 Lat pulldowns 100x3
10,10,10 Close grip rows 100x3

10,10,10 Squats 135x3
10,10,10 Leg press 210x3

10,10,10 Standig dumbell curls 35x3
10,10,10 Preacher curls 50x3

again, had to stay light cause of the back probems

04-12-2004, 09:04 PM
04/10/04 Went hiking through the mountains for about 4 miles *all mountain climbs

04/12/04 At the gym by myself,,, skipped chest

15,15,15 Rear Delt machine 60,60,70
10,10,10 Lateral straight bar raises 25,45,55
15,15,15 Side lateral raises w/dumbells 15s,20s,25s
10,10,10 Shoulder press machine 50,90,140

10,10,10 Close Grip bench 95,115,115
15,15,15 Standing dips bodyweight
10,10,10 Cable pushdowns 60,70,60

I've gained 7 pounds in the past 5 days, i feel sooo fat! Back is feeling better though!

04-13-2004, 09:19 AM
Hey that is over a pound a day, damn mang - :D...glad to hear the back is better - Nice push day!

04-15-2004, 06:01 PM
Thanks Cocoa

04/14/04 i need to revert back to two body parts a day instead of three. im worn out as so as it is from work.

10,8,6 Lat pulldowns 130,150,170 wide
10,8,10, Close grip rows 120,130,120 got a good squeeze out of the the deal

Back is still a little sore from the incident last week. lol

10,10,10 Preecher curls 50,60,70
10,8,6 Seated dumbell curls 30,35,40

10,10,10 Squat 135x3
12,12,12 Leg extensions 120,150,170

04-19-2004, 08:30 PM
04/19/04 Yeah I know, i missed a day in the gym,
went to the beach this weekend, so now i don't feel so dang white anymore...

stayed light on the back again,,, hurtin for some reason

10,10,10 Close grip lat pulldowns 110,120,120
10,10,10 Wide grip rows 120,150,170
10,10,10 Wide grip lat pulldowns 120x3

10.10.10 EZ curls 50,70,70
15,15,15 Cybex single handed concentration curls 75,95,105
10,8,8 Concentration curls dumbells 25s

Yeah, gearing up for a new workout routine and looking forward to it! Not sure to keep bulking or to diet down for a few months... i'd rather bulk ... man im still gaiing weight, but its also summertime..

04-19-2004, 08:36 PM
Here are some pics from February.... yeah i know its the middle of april

not trying to pose at all

04-24-2004, 01:38 AM
Just checkin' in. Man, I'm buying you a stress doll, or maybe send you a punching bag. Sounds like you need a violent type stress remover of some sort ,lol. 3 properties! I'm struggling to pay for my one(can you sense the jealousy :p ).

Hope you have a relaxing weekend homie!

04-24-2004, 09:10 AM
Whether you decide to bulk or cut it is going to work fine bro...just stay cool either way, lol - ;)

04-25-2004, 08:10 PM
been lazy with the postings,, missed two wednesday and friday.

CHEST highlights
added a third movement
but in any case, benched 230, trying to get comfortable with it, and then start moving up again.. was repping out and one of my partners walked past me and kicked my foot, totally lost focus

BACK Hightlights
pullups warmup
wide grip lat pulldowns
close grip rows
cybex wide grip...
assisted pullups,, did about 30 or so total, was worth it!

EZ curls
seated dumbell curls
and somthing else, but i can't remember.

gotta get some more protein,, all out

04-26-2004, 08:34 PM

10,10,8,8 incline bench 135,135,185,185
12,12,12 incline dumbell flyes 25x3
10,10,10 cable flyes

10,10,10 military press - usual
10,10,10 shruggs 65,70,75
15,15,15 rear delt machine 60,70,70

10,10,10 rear dumbell 40,45,50 way too easy!
10,10,10 cable pushdowns 70x3
10,10,10 cybex pushdown 70,90,110
tried doing some dips, but just wasn't feeling it

got home still burning with energy so i did 120 pushups

i tell ya what, i've been taking Myoplex after my workouts,, 41 or 43 proetin grams and all that other crap in it... wow i can definitly tell a difference.. its a bit costly though,, was out of protein, had to buy more today and its not the begining of the month at GNC so i didn't get my discount :-(

04-30-2004, 11:39 PM
i tell ya what, i've been taking Myoplex after my workouts,, 41 or 43 proetin grams and all that other crap in it... wow i can definitly tell a difference.. its a bit costly though,, was out of protein, had to buy more today and its not the begining of the month at GNC so i didn't get my discount :-(
Optimum Nutrition has something similar to Myoplex, i think it's called Opti-Pro or something like that. It's a little cheaper if I remember correctly and tastes just as good if you ask me. Also, try www.1fast400.com they are cheaper than GNC and it only takes about 4-5 days to get your order.

05-10-2004, 07:22 PM
Dang its been awhile... :windup: but im still here

after taking about a week off, i finally started back at the gym ,, had some discouraging nights so thats why i didn't post anything,, but i guess thats normal after taking some time off.. whats real nice is that the clothing i bought last year for the summer is nice and tight!!! Tells me all the money i sank into this body just may be working out for me after all!


10,8,6 Lat pulldowns 120,130,140
10,10,10 Close grip cable rows 120,130,140
10,10,10 Dumbell pullback things 40

10,10,10 cybex preecher curls 70,90,110
10,10,10 seated incline curls 30s

10,10,10 Leg press 270x3
10,10,10 Seated leg extensions 100,120,140

Well, I'm changing gyms this week and i'm changing the rountines! Will be working out with an additional partner. He and I are very competitive.. so i'm expecting bigger weight and better enthusiasm. Hell yeah!

05-11-2004, 06:09 AM
...damn bro, you are changing things up which is good - Good luck with the partner and the new gym!

05-11-2004, 07:46 PM
thanks cocoa,,,, yeah i'm looking forward to the change was at a low key gym and now joining a gold's so there are going to be a lot more people,,,and mostly showoffs...

CARDIO--- its fishing season again... WOOOHOO!!!

Waded about a half to three quarter mile down the creek,,, had a huge smallie on my line and the bastard freakin wiggled off, right as i was going to grab him ,,, dang that sucked... was probably about 20 inches.... real nice especially for that creek.. got him on a rapala minnow.

05-13-2004, 07:55 PM
Didn't warm up cause i was late... so it screwed me over


10,8,8 Incline Bench 135,185,185 shoulder was starting to hurt
12,12,12 Decline Dumbell press 55's
10,10,10 Cables 60


10,10,10 Seated Dubmell presses 35s, 45s, 55s
12,12,12 Shruggs on a machine 145, 175, 205 Didn't like this at all
so I did
10,10,10 Dumbell shruggs 75s, 80s, 85s
I like dumbells better then the bar, my wrists don't lock for a good grip
10,10,10 Reverse pec dec 70


10,10,10 Dumbell press behind head 55,60,65
10,10,10 Cable press 60,70,80
can't remember off hand what else i did

one more day, and im off to Gold's new lifting partner too,, can't wait cause the competition will be on and the numbers will begin to rise... and so has my weight,, 207-208,, i gained about a pound or two...

05-14-2004, 10:24 PM

Weight 207.5 today

Worked out for a slow rep day for the most part. Stayed light, cause back and shoulder really bugging me

10,10,10 Lat pulldowns 120,130,140
10,10,10 Close grip rows on cybex machine 120,130,140
10,8,6 Dumbell rows 40,45,50


10,8,8 Preecher curls 50+bar
10,8,8 Standing dumbell curls
10,10,10 Cable curls


10,10,10 Leg press 270x3
10,10,10 Squatted
10,0,0 hammy curls,,, didn't feel good so quit , went home and ate.

05-16-2004, 03:47 PM
05/15/04 Ran about 2 or so miles. Big Military show where i normally run, so there was tooo many people and it was about 90 degrees with high humidity! Went fishing for about two hours. Wet waded the creek. Man was that water warm.

Biked about 5 miles today. Felt good on the legs..

05-17-2004, 07:01 PM

New Gym-- Almost brought a tear to my eye. That place is so awesome its unreal.
Will switch up workouts next week when other partner can go as he is on a fishing trip this week.

10,10,10 Incline bench 135,185,185
10,10,10 flat dumbells 50,60,70 should have done more,, note for next week!

10,8,8 Military Press 50,95,95
15,12,12 Shrugg machine 140,180, 230 that felt good, both of your hands are grasping a dumbell style and both handles move as detached. This Rocks!

10,10,10 Dip Press 140,180,140
10,10,10 Hammer Strength pressdown 120,140,160

Thats all for tonight, was looking to push a little harder, but my competition shows up on wednesday, so i'll need the stregth to kick his ask royally! The dude has huge legs, but i know i have a real good chance. The big dog bites when you rattle his cage.

Also started heavily on protein diet. Will get back into creatine cycle next week.

05-18-2004, 08:27 AM
Dude I am so happy for you I could cry, lol - :D...looks like you are about to go into overdrive - :thumbup:

05-18-2004, 07:02 PM
Thanks Cocoa,,, got a good chuckle from that one!

4 mile run.. felt good, gaining weight is good, but it sucks at the same time,,, i feel fat

05-18-2004, 11:11 PM
Hmmmm... this doesn't look like rock climbing to me!

05-19-2004, 07:40 PM
WEIGHT 209 Gained two pounds this week!!

Buddy of mine showed up at the gym tonight, so that made 3 of us. You may notice some weird set numbers cause of them pissing me off.


12,10,8 Lat Pulldowns 135,145,165
10,10,10 Dumbell pullbacks 40,45,50
12,12,12 Close Grip Machine pulldowns 90x3

10,8,4,15 EZ Curls 75,85,95,45
10,8,6,3 Incline dumbell curls 35,40,45,30

12,10,4,15 Squats 135,185,185,135
mixed in some calf raises with these in the process 15
10,12,15 Hammy curls 120,150,170
10,10,12,4 Seated leg press 210,250,210,270

It was a good night, didn't get in an additional bicep routine. This is going to be fun with a new guy. Lots o' competitition....

05-20-2004, 08:34 AM
...that is good to be able to gain some weight, makes the heavy training easier - Nice session.

05-20-2004, 08:17 PM


9 holes of golf shot a 54, not bad for a rookie. I have a 7:30 meeting tomorrow morning.. ARRRG!

05-21-2004, 06:51 PM
05/21/04 Weight 208 grrr,

i'm down a pound, and i'm sure it'll be more, running a 10K race tomorrow. It supports families of DUI victims killed in car wrecks.

10,8,1,8,12 Flat bench press, right shoulder left loose 135,185,225,185,135
12,12,12 Cable flyes,, this new machine ROCKS 45x6

10,8,6 Standing dumbell presses 40,45,50
12,12,12 Shruggs 180, 230,230
12x12x12 Dumbell Flyes 25,20,20

12,12,12, Dumbell press behind head 50,60,75
12,12,12, Seated pushdowns, machine 90,125,140

all-in-all not to bad of a night

05-22-2004, 10:24 AM
05/22/04 Ran the 10K race 78 degrees and 70-80% humidity!! very uncomfortable. I haven't ran much this season, but I finished in under an hour. but i finished and i didn't quit,, i've never ran a 10K, only 5ks. I've ran the equivelent of a 10K but not as a race.

I've now been sweating since 9:00 its 12:30. I'm so freakin tired!

05-28-2004, 09:51 AM
yeah, i missed a bunch of this weeks posts had a good week,,, went to the Dr office today and was a little amazed at my weight

212 :nod:

05-29-2004, 10:59 AM
yeah, i missed a bunch of this weeks posts had a good week,,, went to the Dr office today and was a little amazed at my weight

212 :nod:
Holy cow! *runs and eats more food*

I leave for a bit and you think you're aloud to catch up with me! lol, nice work dude. Sounds like you've got a nice gym to go to now. Use it to your advantage, of course I know you will.

06-01-2004, 07:01 PM
06/01/04 13 days til my birthday
missed a crap load of really good posts, wish i would have wrote them down. been getting a lot of really good lifts in.

Thanks B-man... yeah on top of that i drank and ate tons of horrible stuff this weekend! But I've also been working on some cardio, so im S.O.L for gaining weight

CHEST- Focus--Squeezing!
12,10,8,10 Incline bench 135,155,185,135 Real good tonight!
10,8,6,12 Close grip machine press really hit the inners really good!
12,12,12, Cables 2 movements straight out/straight in, and pulling up towards the center.. felt real good, good movement

10,10,10 Dumbell presses 40s,50s,60s
10,10,10 DB Shruggs 70s,80s,90s could have got a better grip
10,10,12 Machine presses 90

12,10,10 Cable pushdowns 60,80,100 Should have done more then just starting out on the 60s but acted like a good warmup
12,12,12 Skull crushers 50x3

13 minutes elyptical... got some good DOMs in the chest and tris... feels good

06-02-2004, 07:41 AM
Nice push session man.

06-06-2004, 02:45 AM

06-06-2004, 12:45 PM
06/06/04 Thanks Fellas!

Been working pretty hard lately. Sticking with a lot of heavy push movements. Thats where Im gaining a lot of strength from. Plus its good competition with the lifting partners.

I need to go on a diet soon! I've been gaining a fair amount of weight for some time now and want to see whats under the wrapping.

06/05/04 Ran about 3.5-4 miles

06/06/04 Gym day,, was by myself spent the lonely times backing down off the weight and going for squeeze

12,10,10 Lat pulldowns 100,115,130
10,10,10 Dumbell Rows 40,45,50
12,12,12 Row machine, reverse grip, lateral pulldowns, sorta hard to remember the exact name, of the machine will have to pay attention next time. but good squeeze at the bottom. 140,180,180

LEGS-- Sorta cheated a little bit because of running yesterday and probably today
10,10,10 Squats 135x3
10,10,10 Hammy Curls 70,90,70

10,10,10 EZ curls 85x3
12,10,10,8 Hammer Curls 30s,35s,40s,45s

06-07-2004, 08:01 PM
06/07/04 worked out late, was tired too, no partner til late, was pissed

10,8,4,12 Flat bench 135,185,205,135
10,10,10 Incline DB 50,55,60
10,10,10 cables

12,12,12 Tricep cable pushdowns 80,90,100
10,10,10 DB presses 40,45,50

20,20,20 lateral raises 20s
10,10,7,7 Machine shoulder presses 90,110,130,150

06-15-2004, 07:30 PM
dang it has been a while... still working out heavy, just wasn't posting the workouts....

tonight, ran about 4 or so miles... was a good run

last night was chest, tris and shoulders, on bench really screwed up my shoulder, i need to stop pushing with my shoulders. which can be really hard to do ..

06-16-2004, 06:07 PM

10,10,10 Iso-metric rows machine 180*4 variable widths
12,12,10,10 Iso-metric reverse pulldowns 100,150,180,180
12,12,12 Dumbelll rows 40,45,45

12,12,12 Barbell curls warmup 40,50,60
10,10,10 Seated hammer curls 25s*3

10,10,10 Machine squats 170,190,210
10,10,10 Hammy Curls 90,90,90 freakin pulling too much on my calves, i was trying not to pull up on my toes, but well...... live and learn

06-18-2004, 06:14 PM

10,8,6,4,15 Flat Bench 135,185,205,225,135
10,10,10 Cable Flyes 45,60,60
10,10,10 Machine press

10,8,8 Dumbell Presses 40s,45s,50s shoulder still hurts
12,12,12 Shruggs 180,230,230

10,10,10 Pushdowns close grip 80,110,120
10,10,17 Close Grip Bench 135.115.115

I'm tired, and I'm going to go out w/the boys hunting pelt..... haven't had a good beer in a while also!

06-19-2004, 06:29 AM
Good push day dude.

06-22-2004, 06:44 PM
Thanks bro


10,10,10 Verical row machine 140,180,230
10,10,10 Close grip row 135,155,165
15,15,15 Reverse delt machine... yeah so i did it on back day... 100,110,120

BICEPS Got some real good squeezin.. felt really damn good

10,10,10 EZ curl 85x3
10,10,10 bicep machine curl 95,115,120
10,10,10 Hammer curl, dumbells 30s,35s,35s

hammy presses

06/22/04 Ran 4 miles

06-23-2004, 06:32 PM
06/23/04 F'ing horrible day at work, nothing says you're doing a great job when you have one of your associates convince your boss that I'm the problem. I don't appreciate being made a fool out of when someone is 5 grade levels below me. If my director has a problem with me, then it should be discussed one on one, not with an associate present. And on top of that, I never done anything wrong, my boss knows that and her and i've already discussed it. The associate was the problem and I'm supposed to fire her. Thanks a lot biotch for backing me up.. I will not be made a fool out of.. Ok enuf bitchinnnn i'm looking for a new job.

Took tomorrow and friday off... i'm going whitewater rafting, hiking, rockclimibing and fishing in southern West Virginia at the New River Gourge.

Worked out alone tonight


10,10,10 Slow Decline bench 135,185,135
10,8,6 Flat dumbells 60s,70s,60s
10,10,10 cables ,,, good ol' across then up at an angle....40

10,10,10 Dumbell presses 50,60,60
10,10,10 Seated dumbell raises,, up then into the middle

12,12,10 Rope pulldowns 90,110,120
10,10,10 Spider machine 90,140,140

I was tired and worn out from the day..

06-28-2004, 06:23 PM
Went whitewater rafting in West Virginia this past weekend. Took a long weekend after the day I had.... was awesome.. got knocked out in a class 4!! that must be what it is like to get hit by a car..... at least! was an awesome time... if anyone gets the urge to do it.. Its a place called the New River in South Eastern WV. Was going to go rock climbing, but didn't have time... didn't get laid either from the chick i went with.. ARRRGG!


12,10,10 Close Grip 130,150,170
10,10,10 Wide Grip Lat Pulldowns 135,155,185
15,15,15 Rear Delt machine.... yeah i know 100,110,120

10,10,10 Hammer curls Warmup 20s,25s,30s
10,10,10 EZ curls
10,10,10 concentration curls 20s

10,8,6 Squats 155,185,185
10,10,11 Leg presses 270,360,360

07-06-2004, 06:58 PM
07/06/04 Dang its been awhile... been working hard in the gym as always, just forgetting to type things out. Starting a cut phase... i need to drop a little weight, however, everything is starting to look real good.. impressive

but anways,,

ran a little yesterday, but was waaay to hot
ran again tonight about 3 miles

hopefully i can get my assk in gear and start typing out my workouts

07-06-2004, 07:30 PM
Glad to see you gettin your sessions in staggard. I heard it was hot up there yesterday.

07-07-2004, 06:17 PM
07/07/04 Prune,,, dude it's been super hot up here and very humid,,, perfect combination .. .glad to see you around again...

Good squeeze night at the gym... slower, tighter, Weight shouldn't be weighing myself at night, but i was 206, I'm going to leave and buy a new scale tonight to weigh myself in the morning

10,8,8,10 Flat bench 135,185,185,165
10,10,10 Incline dumbells 50s,60s,65s

12,12,10 Shrugg machine 140,140,180
20,15,10 Rear Delt Machine 100,115,130

12,12,12 Tricep pressdown machine 140,180,180
15,10,10 Dumbell press behind head 40,50,60

Myself and a bodybuilding friend of mine from CA are going to motivate each other. He is prepping for a contest on Oct 16. We are both going to drop 15 lbs by Oct 16. Very obtainable for me... a little harder for him. I'm super jazzed and looking forward to it

07-08-2004, 07:31 PM
07/08/04 Tonite GOLF played the back nine at a local place... has two par 5's... pretty hard,,,, i did better then usual, except i couldn't get distance on my shots...

plus I think i'm going running tonight, if i do, it'll be about 3 or so miles

07-11-2004, 06:25 PM

10,10,10,10 Assisted pullups
10,10,10 Wide Grip lat pulldowns 135,150,175
10,10,10 Close grip cable rows 120,135,150

10,10,10,10 Standing EZ curls 85,95,95,85
10,10,10,10 Dumbell concentration curls on preecher curl bench

10,10,10 Squat 155,185,185
10,10,10 Leg Press 270,360,270

Went for a short run afterwards

07/10/04 Went for another short run in the morning, was supposed to meet up w/someone but they fell and broke their elbow the previous night

07/11/04 Ran about 3.5 miles

07-12-2004, 10:01 AM
Nice efforts dude...I started a little cardio myself the other day.

07-12-2004, 10:43 PM
07/12/04 Thanks CoCoa! I try, what can I say, I have a crazy schedule

My cardio was spent putting together an entire kitchen of cabinets!! WHOOAHH!!!!


10,6,10,10 Machine chest press, close grip 140,180,140,140
10,8,10,10 Decline bench 135,185,185,135
10,10,10 Cables variable settings, lower, middle, upper


10,10,10 Dumbell behind head press thing 60,70,70
10,10,10,10 Cable press 70,80,80,70

10,10,10 Military press
10,10,10 Reverse delt 100,130,150

07-13-2004, 08:33 PM
07/13/04 Cardio... walked the dog a little over two miles

07-14-2004, 07:13 PM

Worked late,,, workout sucked because of it... plus i pulled my back out the other day a little bit.

wide grip lat pulldowns
close grip cable rows

hammer curls
ez curls
machine close grip curls

leg press
leg extensions

didn't feel like posting numbers, i'm tired from work ,, and just think, i get to do it all again tomorrow.

07-18-2004, 11:59 AM

10/10/10 Rep warmup 135
10/10/10 Flat bench 135,185,185 shoulder killin again! i'm trying to change that
15/15/12 Cables

10,10,10 Dumbell shoulder presses
15,15,15 Shruggs w/machine
15,15,15 Dumbell raises


10/10/10 Dumbell press
10/10/10 spider machines
10/10/10 Cable pushdowns super sets

07/17/04 Walked 3 miles ran 3 miles

07-20-2004, 08:28 PM
07/19/04 Golfed at the country club in a charity event... was a ton of fun and our team almost won we were 14 under par....par was 72


12,10,10 Wide Grip Lat pulldowns 120,130,150
12,12,12 Dumbell rows 40,45,50
15,15,15 close grip machine rows 140x3

10,10,10 Ez curl 85,95,95
12,12,12 Preecher dumbell concentration curls 30s
10,10,10 Hammer curls 30s,35s,40s

07-20-2004, 09:02 PM
good to see you getting in your sessions. Hows the cutting going?

07-20-2004, 10:01 PM
cutting is going well, spending time on getting a lot more cardio in...

i think my highest part of my bulk was about 210-212.. i've weighed myself in the morning on monday morning and i was bouncing between 195-200 so it's going well i guess... i'm not fat by no means, i just have some storage in my love handles and chest area... the worst places to have weight... so i've been trying to chip away at those sections... spending a little more time also on exercises also that are helping to shape my chest more...

07-21-2004, 09:30 PM

Walked about 2.5 miles yesterday and about 3 tonight, i'm helping someone lose some weight,so i've not been able to run, only walk,,, so i guess my knees can thank me a little.


12,10,10 Incline bench 135,185,165
15,12,12 cable crossovers

10,10,10 Dumbell presses
10,10,10 dumbell raises, vertical outer / inner

15,15,15 spider machine 135x3
15,15,10 tricep pushdowns w/ rope

07-22-2004, 10:05 AM
Fine and consistent efforts bro.

07-22-2004, 03:12 PM
Finallly got a chance to check in on ya'. Looking good mate! How jealous am I that you got to white water raft? My cousin does the kayak thing and said he'd gladly hook me up, but I've never done it yet :(

07-26-2004, 07:28 PM
Bruteman--- WOW you're back! You don't know what you're missing! I kayak and just did the white water,, man either or are a ton of fun! Glad to hear from ya again.



15,10,10 Varied grip row machine 140,180,230
12,10,10 Reverse grip row machine, its sorta reach from the top and pull down towards your chest... yeah ya know one of those machines... LOL 140,180,180
150,12,10 Rear delt machine 100,115,130

10,8,6 Standing dumbell curls 35s,40s,35s good warmup
12,12,12 Lying Cable curls.. first time doing this, but it was ok,,, 120,135,135
10,10,10,15 Ez curl preecher curls 75,75,75

10,10,10 Leg press 270x3 haven't done legs in two weeks, so keeping light
12,12,12 Leg extensions 140,180,180

07-26-2004, 09:35 PM
Went whitewater rafting in West Virginia this past weekend. Took a long weekend after the day I had.... was awesome.. got knocked out in a class 4!! that must be what it is like to get hit by a car..... at least! was an awesome time... if anyone gets the urge to do it.. Its a place called the New River in South Eastern WV. Was going to go rock climbing, but didn't have time... didn't get laid either from the chick i went with.. ARRRGG!

No climbing and no getting laid??????

You've been a bad, bad boy. Tell that girl to give you a spanking.

Rafting the new is pretty sweet though. It was a nice introduction for me, but nothing could have prepared me for the Gauley a few months later. That is hardcore! I recommend it!

07-26-2004, 10:08 PM
Mix, i plan on going to the gauley this fall for the dam release.,. i heard its absolutly insane.. and not getting laid on a camping trip is even worse.. no wonder i got thrown out in a class 4... it was like taking a cold shower that hurts... LOL... next time its rock climbing though!

went through NARR,,, ever hear of them? North American River Runners?

07-28-2004, 07:52 PM
07/28/04 Works sucks as usual, nothing says your worthy like having incompetant employees!

07/27 140 pushups

10 min elyptical warmup

12,10,10 Incline bench 135x3 real good squeeze with less shoulder pain
10,10,10 Flat dumbells 65s,60s,60s
12,12,12 Cables

12x3 Lateral cable raises
12,12,10 lateral raises on machine seated

15,12,12 Tricep cable pushdowns 890,90,100
12,12,10 Standing Dips BW

Dips leaned in and out to hit both the chest and tris. did a good job with both, when you go slow with those movements, it really does make a difference. i likes

08-09-2004, 07:57 PM
I am getting soooo lazy with this dang thing. but i've been working out the entire time. I swear!

08/09/04 Ran 10K



10,8,4,10,15 Flat bench screwed up my shoulder again so kept it light and repped out 135,185,205,185,135
10,10,10 Dumbell presses flat DAM THESE SHOULDERS LOL 55,60,65s
15,15,12 Pec dec

15,12,10 Rear delt machine 100,115,130
15,12,10 Delt Press Machine
15,15,15 Incline rear dumbell flye
15.15.15 Shruggs


15,15,10 Dip machine
15,15,15 Tricep press machine

08-12-2004, 07:22 PM
08/12/04 Uncle's funeral today... pretty much sucked, very disappointed.

Pisses me off too cause i bailed on the gym last night to go fishing, so tonight was supposed to make up for last night,,, well partners didn't show up, and i was a little late.. so did some circuit cardio, some pullups, and ran for 17 minutes

08-12-2004, 07:43 PM
Yes you are getting lazy in here posting. ;)

But nice to hear you're still lifting and progressing.

08-15-2004, 06:11 PM
Thanks Rook, didn't think anyone read my journal,,, chime in if my workouts suck or you have an opinion to change things up!


20,15,10,12 Seated Row machine... 140,180,230,180
15,15,15 Seated Lat machine 140,180,180
15,15,15 Incline dumbell flyes 25s

15,10,10 Machine preecher curls 95,115,130
10,10,10 Incline dumbell curls 30s
15,15,15 Preecher curls with dumbell 30

10,10,10 Squats
10,10,10 Leg Press

Walked 3 miles of hills afterwards

08/15 walked 6 miles with trainee for her to lose weight,,,

i need to change routines indefinitly

08-16-2004, 07:20 AM
Thanks Rook, didn't think anyone read my journal,,,
Now, now...You should know better than that. I'm always lurking, just usually too busy to post.

Why do you need to change routines?

08-16-2004, 06:28 PM
Thanks Brute... i had to chuckle when i saw your posting... question for ya... how do i change the name of my journal as you did? BTW,, just tired of training partners and doing the same crap, so wanted to throw a fork in the spoke..

Pretty pleased with workout tonight... tried a few new things and it turned out for the best, not a whole lot of shoulder pain, but it was still there

10,10,8,10,8 Incline bench 135,165,185,165,135
10,10,10 Flat dumbells 60,65,70
10,10,10 machine press

15,12,10 Seated lateral dumbell raises 15s,20s,20s
15,12,10 Shruggs 65,70,75
15,12,10 Machine press 90,110,90

15,15,15 Dumbell raise behind head 45,55,65
15,15,15 kickbacks 20
15,12,10 Seated Dip machine can't remember the weight
12,10,10 Seated tricep press 100.115.130

08-16-2004, 07:32 PM
question for ya... how do i change the name of my journal as you did?
Just PM a mod and tell them you want to change it. Then they will use their omnipotent powers and hook you up....eventually :p :hide:

08-17-2004, 07:57 AM
Thanks B-man

Got my ask up early today... was in the gym about 6:30 am.. I feel good this morning at work!

12 min run
and cycled through a bunch of ab work

Was going to cycle through the machines for a good overall cardio workout, but decided not.

08-18-2004, 08:41 PM


6,4,3 Pullups,, i'm getting better, cause i hate pullups
10,10,8 Close grip rows 130,150,170
10,10,10 close grip lat pulldown 140,180,180


10,10,10 Standing EZ curls 85x3
30,30,30 "power set" was supposed to be 21's but made it 30s outer, inner, outer grip cable curls

10,10,10 Leg press 270,360,450
15,15,15 Leg extensions 130,150,170
15,15,15 calfs on smith machine 90,140,140

Cardio 2 miles of hills walking with the woman that I am training

08-20-2004, 05:59 PM
08/20 Skipped gym and ran a 5K,,, time was real good could have been better though. pisses me off that i can run over six miles with no problems and then when you compete and stuff, you almost feel like you SUCK!... freakin-A

looking real strong for a less then a 7 min mile.. would be a hell of a lot less if i knew there weren't a couple more miles after that one. gotta pace just a little better

08-21-2004, 10:15 PM
08/21 was tired, worked on my house and went running, ran about 2 miles... was tired and i hope this problem with my knee isn't coming back

i swear for PA this summer feels like i live in the tropics,,,all it's done is rain! and its been humid

08-23-2004, 09:43 PM
i swear for PA this summer feels like i live in the tropics,,,all it's done is rain! and its been humid
I hear ya' man!

Nice running. I don't think I could pull off a 7min mile during a race anymore. :(

08-24-2004, 07:51 PM
08/23/04 Thanks B-man... running always boosts the endorphines... makes you feel pretty good for a couple days til you do it again!

Woke up tired and had a headache, lasted all day at work, wore me down, went to the gym with a headache,, benched for chest and left


10,8,6,4,8,10 Flat Bench 135,185,205,205,185,135 yeah pretty screwed up but i felt like burning out on it

left the gym pissed off

08/24/04 Called off work!!! YAY slept in a little bit, but was awoken by the construction crew tearing up the road out in front of my house, right where my new truck is parked. Needless to say, I freaked and ran out to move it. Pisses me off cause i just washed and waxed the dang thing and now is looks like Shiot.

Pissed off so I went to the gym again tonight to do my workout


15,15,15 Incline dumbell presses 45s repped out
15,12,10,8 Machine press 90,140,180,200 good squeeze
15,12,10 pec dec 115 low weight repped out

15,12,8 Standing dips BW
15,15,15 cable pushdowns
15,10,10 Seated dip machine I like this thing 140x3

spent the night repping out on things, esp coming down off of not feeling good yesterday.

been putting cream on shoulders, it deffinitly helps ease the pain while working out and after. i think i'll continue to use it.

08-25-2004, 08:33 PM

5,5,5,3 Pullups,, i totally suck at pullups, but i'm getting better
12,12,12 close grip row machine 140,180,180

will finish back w.o tomorrow, shoulder was acting up a bit


10,10,10 Seated dumbell curls 35s
15,12,12 Machine preecher curls 95,110,125
10,10,10 Slow dumbell preecher curls w/10 sec suspense time in between set for both arms


10.10.10 squats
10,10,10 leg press 360,410,360
15,15,15 Calf raises 90,140,160

Cardio walked about 2 miles or so, doing hills

08-26-2004, 06:09 PM

Gym at 6:30 AM

Cardio 15 jog

Ab cycle routine of machines and stuff

That is all,,, I am tired,, mouth hurts from having two cavities filled today

08-26-2004, 09:13 PM
Way to keep at it bro'. Now go to bed!

08-30-2004, 06:55 PM

CHEST, and Tri's can't remember the workout, but it was good cause i was pretty tight all weekend

08/28/04 Cardio 3 miles

Got Tons of sleep

08/29/04 Cardio about 3 miles, also sanding and painting walls, so i guess that counts. I hate painting!


LEGS did some calf raises cause didn't feel like doing legs

140,190,240 Calf raises on smith machine 15x3


Pullups 6,5,4 always sucked at these so getting better
15,12,10 Weight machine pulldown close grip 140,180,240
15,10,8 Rear delt machine 115,130,145

10x3 ez curls various grips 85
10x3 dumbell hammer curls
10x3 machine curls

wil be at the gym bright and early for cardio and abs,,,yippee yay

08-30-2004, 07:01 PM
PA weather does suck. We need less rain and more boobies.

09-02-2004, 07:05 PM
09/01/04 ****ey workout,,, blah blah

09/02/04 Night to make up for ****ey workout
Worked pretty much on a cut routine for the most part

20,15,10 Close grip press machine 90.140,140
20,15,10 Cables variable movements 40-45
20,15,10 Pec dec

20,15,10 Seated dip machine 140,180,200
20,15,10 Cable pushdowns 80,90
20,15,10 Dumbell behind the head 60
20,15,10 Machine presdowns 95,120,140

09-06-2004, 05:35 AM
...good to see the workout, you have got muscle endurance with all them reps - lol.

09-06-2004, 06:09 PM
09/06/04 Drank all weekend to celebrate how much i can't stand my job,,, i'm actually nervous about going to work... now that sucks balls

two cases of beer later and a 3 hour drive back from the parents cabin in the upstate........

went running tonight.... 6 miles

walked 1 mile

workouts are going to get a little screwy going forward cause i'm pissed off...

09-08-2004, 08:18 PM
09/08/04 still taking the entire week off from the gym

at least lifting that is

6 AM ran 3 miles

tonight ran 4 more

i want to shed this dam leftover stubborn fat in my chest and lovehandles.. its pissing me off... any ideas??? I just figured that I would diet down 10 or 15 more pounds

09-12-2004, 12:01 PM
09/10 Ran 3 Miles

09/11 Ran 3 miles

09/12 Ran about 6+ miles

Yippee yay.. yeah right! I'm just trying to keep the proteins on the uppity to support the xercise i have been doing to much of lately...

09-18-2004, 12:07 AM
How's life dude?

Do you have a new routine planned when you start back lifting, or you just going to continue with what you had been doing?

Oh yeah...ya' cardio whore! :D

09-18-2004, 01:03 AM
Pullups 6,5,4 always sucked at these so getting better


Keep cranking them!

09-18-2004, 06:14 AM
Plenty of cardio as of late - nice stuff.

09-27-2004, 08:03 PM
Thanks fellas! Life has been a little crazy lately

09/27/04 lifted on and off last two weeks, mostly off lol down 7 pounds... cardio and such but pretty much have been doing nothing,,, its been a good break and now i'm ready to get back into it...

09/26/04 Nailed Chest on low weight and higher reps man do i feel good

12,12,12 Flat bench
12,12,12 Decline bench
15,15,15 Cables high-lows
15,12,10 Cables Low, high
15,15,15 flyes


15,15,15 tricep pushdowns
12,12,12 Dumbell raises behind head
12,12,12 Seated dip machine

10,10,10 Seated dumbell raises
10,10,10 Dumbell Shruggs
15,12,10 Rear Delt machine

Temper has been completely out of control lately.. sometimes it helped me out for the better, and others ... well...

reeemed some guy out at the golf course for cursing me out for holding up the entire course... a group of 6 guys jumped in front of me and a buddy of mine.. it's been awhile since i've sued that kind of language and it took all i had not to stuff the big bertha downthe dude's throat.. my buddy even commmented on how he's never seen me blow up so fast and freak out... i laughed and told him that i just relevied all of my stress LOLOL

09-28-2004, 08:43 AM
Dang mang, lol - at least you did not hold it all in...it is good to have a break every now and then - nice workout.

09-28-2004, 02:48 PM
LOL, get that temper under control my man. It'll get you in trouble if you aren't carefull(trust me, I know :D ).

A little down time is always good to help refresh your enthusiasm.

10-02-2004, 08:20 PM

Knees have been buggin lately from running, not that they're in the greatest shape to begin with so I skipped legs 2nite.
Had a great backworkout... bicep workout sucked... so i left after two exercises.

reverse grip lat pulldowns
varied grip row machine
BB rows

I don't remember the weight or the orders.

Standing dumbell curls
Ez curls
got pissed off and left...

09/30 Ran about 2- 2.5 miles of hills-- Now that sucked!

10/01/04-- Great chest night-- the rest sucked so i redid tris on saturday with shoulders

12,12,12 Flat bench 135
12,12,12 Incline dumbell press 50,55
12,12,12 High cables top to center squeeze
12,12,12 Low cables bottom to center, squeeze and raise I like these a lot

12,12,12 close grip bench
12,12,12 dumbell raises behind head
12,12,12 tricep pushdowns

got pissed and left LOL



Tricep pushdowns... again did a better job today!
dips bodyweight
tricep pushdown machine

Shoulders-- awesome shoulder day.. i put some benGay on my shoulders to loosen then up cause i normally just die and quit cause they knot up so quickly..


12,12,12 Shoulder presses 90,90,90
12,12,12 Alternating cable outward extensions... i don't know the technical name
they felt awesome doing them
12,12,12 Shruggs 180,230,180
12,12,12 Plate raises 25,35,45

Loved shoulder day for once! Shoulders felt good from the bengay i put on prior to working out... really helped releve some of the problems associated with the instantanous tightening up...

So i felt that good that I ran about 2 miles of hills again... LOL

Plus, I'm still dropping weight, gains are really starting to show from this cut... the higher reps and lower weight is paying off A LOT!

10-02-2004, 09:11 PM
good job on shoulders! :thumbup:

10-05-2004, 07:45 PM
Thanks Big C and welcome to my journal. beware my hatred to my very white collar job

10/05/04 Worked sucked ended up staying late once again so workout was ok, but not long enough.. Still on a mixed cut phase

12,12,12 Seated hammerstregth curls 95, 105,105
12,12,12 Seated dumbell curls 35s
12,12,12 Concentration curls on preecher with ten second hold.... 20s,25s,30s

12,12,12 Lat pulldowns 130
12,12,12 close grip cable rows 130
12,12,12 rows

That is all, i'm pissed still from work and need to chill out

10-05-2004, 08:37 PM
Good Workout :thumbup:

10-08-2004, 09:05 PM
beware my hatred to my very white collar job

LOL, work blows! Well, unless you could get paid to eat, lift and :hump: . Legally that is. :p

10-10-2004, 07:11 AM
Thanks, Big C

Bruteman, can you please walk me to door number three that has that lifestyle. Door number one is the hell i go through daily!

Quick workout today, gotthere late and had plans afterwards.

12x3 Decline press Repped out slowly and man did that burn
12x3 Cables

12x3 Shoulder press repped out
15x3 Dumbell raises.. two different movements

Had to leave. I thought about going back in today to make up for Friday, but it's sunny outside and sorta warm. So I'll just stay and work on my house outside

10-10-2004, 01:27 PM
Bruteman, can you please walk me to door number three that has that lifestyle. Door number one is the hell i go through daily!

hehe, I must have lost the key to that door. I can't seem to get through it myself.

10-12-2004, 06:43 PM
LOL FIND the dang key!!! Hurry Hurry

10/12/04 been workin 13 hours days haven't had a whole lotta time to workout, so i finally got to the gym tonight and ended up doing one of those hurry up type workouts,, blah!

12,12,12 lat pulldowns
12,12,12 reverse grip pulldown machine.

12,12,12 cocentration curls on the preecher machine
12,12,12 close grip bar cable curls

i'm sooo pissed about not hitting the gym i could break something, like my boss' neck!

did i really say that?

10-12-2004, 07:03 PM
Hey man...I'll be in Harrisburg this weekend. Session maybe?

10-13-2004, 05:55 PM
Pruneman, there is a 50/50 chance on this weekend, but i'll be sure to let you know! Hell yeah, I could use a partner! Motivation factor

Chest---- will finish tomorrow morning hopefully!
12,12,12 Incline bench repped out
12,12,12 cables repped out

12,12,12 Military press same as above
12,12,12 seated dubell raises
12,12,12 cables

12,12,12 dumbell press behind head
12,12,12 cybex machine

10-16-2004, 12:49 AM
LOL FIND the dang key!!! Hurry Hurry

*rumages through junk drawer in desparation*

10-19-2004, 06:28 PM
10/19/04 I'm so mad... i must have worked 80 hours last week.. F$#@!... didn't even have any time to go the to freaking gym... dangit.. but i did get a chance this weekend to sand my hardwood floors and stuff... they look awesome..

10/19/04 Quickie workout,,, didn't have a whole lotta time..

CHEST repped out again...trying to prevent a delt catastrophe as usual!
12x3 flat bench... 135x155x155 see above comment,, this is embarassing
12x5 cables
12x3 pec dec

15,12,10 Shoulder press 90,110 140
12x3 135,155,185 barbell shoulder shruggs
12x3 barbell rows 95, 115, 115

Super-sets of pushdowns... mand they're burning

that is all didn't have time to really get into anything which is sorta becoming the trend from working so much

bruteman, give me some boxing lessons cause i'm gonna go ape shiot at work!...lol

10-23-2004, 12:17 AM
lol, just throw a good, swift right hand into your computer at work and bash the screen in. That should freak people out enough that they will mind there manners while around you for at least a month.

10-23-2004, 05:19 AM

just remember you gotta buy a new screen afterwards :)

10-25-2004, 06:24 PM
10/25/04--- I don't know fellas, if i could substitute the screen for my boss' head, hell i'll feel like a new man! BTW , welcome Ryuage, marine corps? or army? I thought of doing one or the other still not sure, want to go to OCS though, but i have to take a HUGGGGGE paycut do to that....

CHEST--- shoulders felt pretty good tonight
12,12,12 Incline bench
12,15,12 Decline Bench
12,12,12 Cable crossovers

15,12,10 Shoulder press machine 110,140,160
15,12,12 BB shruggs 135,185,225
12,12,12 Cable crossovers/raises things lol

12,12,12 Tricep press / cable 100,110,120
12,12,12 Dumbell press 55,60,60

called it a night, i was just surprised to have gotten to the gym!

10-25-2004, 06:26 PM
here's a little something.. crappy lighting but if you can't tell, its my arm! lol...

i'd feel better with better lighting

10-26-2004, 06:31 AM
Huge a$$ arm mang.

10-27-2004, 06:53 PM
Thanks man, I like the pic too, however lighting in this room sucks!

10/26/04 Ran 33 minutes in the morning

10/27/04 worked late blah!

12x3 lat pulldown machine 140, 180, 230
12x3 close grip cable rows 135,150,135
12x3 deadlifts-- not posting weight until i spend more time with these lol

8x3 Ez Curls 85 the slower you go and longer the stretch, man these things kill on light weights
12x3 Seated dumbell curls
12x3 Seated machine curls

Legs- will do tomorrow if i have time, did some extensions to keep them loose for tomorrow morning,

10-28-2004, 06:21 AM
lookin big staggard

10-28-2004, 07:58 PM
Thanks bud,

10/28/04 Ran a little over 3 miles tonight for cardio, but mostly just to relieve stress, ran where i used to run before the flooding, they finally got the place cleaned up

10-30-2004, 08:41 AM
i love the feeling when i've finished a run...

11-01-2004, 09:39 PM
Chest, Tris,

Chest went good, got a good pump out of it, started tri's , got pissed and left

10/30/04 Continuation of tri workout and shoulders.

12,10,8 Lat pulldowns 120,150,170
15x3 barbell rows
12,10,8 machine pulldowns 140,180,230

10x3 EZ curls
12x3 dumbell preecher curls
12x3 cables