View Full Version : Journal

10-13-2003, 04:03 PM
Decided just to start another journal from scratch instead of keeping up with the old one. I havent posted in a while just because i have been so busy. I started a cut a little over a month ago. Went from 16% bf to around 9-10%. I havent lost any muscle but my strength is pathetic. Gonna see how low i can get my body fat down in the next month and then start back bulking.

Monday: Chest

Flat BB Press: 225*5, 315*1, 275*5, 225*10
Decline BB Press: 225*12, 275*10, 225*10
Flat Flye: 40*12, 50*10, 60*6
HS Flat Press SS Dips (BW)
225*10, 20 dips for 3 sets
Free Motion Flye: 50*12, 60*10, 70*8, 40*12

Free Motion Shoulder Press: 120*10, 120*12, 100*15
Lateral Raise SS Triceps Pressdown:
30*12, stack*15
35*10, stack*12
40*8, stack*11

Cardio: 40 min. (including stair climber, elliptical, and bike.

10-13-2003, 04:54 PM
Bwhahahaha!!! You are getting weak bitch!

You've really leaned up dude. No doubt about that. A good refeed and you'll fill out

What's the day that the cut ends?

10-13-2003, 05:20 PM
Thanx man...I feel small as hell though....

NOV. 18....after that im kickin it up a notch :evillaugh

10-13-2003, 09:51 PM
16% to 10% in a month! ****! Well done. Clearly I suck at cutting. ;)

Anyway, good luck on the new journal.

10-14-2003, 12:46 PM
very creative name there. Good luck with the journal. I'll miss your spots in the gym. Working out in there at night blows.

10-14-2003, 03:20 PM
Hell yeah i know that....

Chins: 2 sets of 10
Pulldowns: 180*8, 150*10, 140*12
DB Rows: 90*8, 95*6, 85*10
Lower Hammer Strength Pull: 225*8, 185*12, 135*15
Pullovers: 55*12, 65*8, 75*8
Preacher Curl Machine: whatever

Cardio: 30 min.....15 stair climber and 15 elliptical

Abs: stupid supersets for 10 min

Weighed in at 197 today....who is a pussy....im a pussy

Will the Killswitch Engage tickets went on sale...why dont you buy me and you a ticket and I can pay you back...:cool:

10-16-2003, 11:36 AM
Tickets are printed and good to go.

Those are some pansy weights. Give up that damned program and start bulking again dude!

10-16-2003, 11:39 AM
Originally posted by pagan058
[why dont you buy me and you a ticket and I can pay you back...:cool: [/B]

why don't you post a damn workout

10-16-2003, 12:27 PM
Your strength does suck!


Ok, who cares that you're 10x stronger than me.

10-16-2003, 05:47 PM
HY: She changed my diet again....she upped my calories and downed my cardio.....She said....Matt you might start burning muscle if you dont up your calories....NO ****IN ****!!!

Conor: Will do!!

Galileo: What up bro...thanx for stopin by...

Wednesday: Legs

Walking Lunges: 135*8, 185*8, 205*8, 135*8
Front Squats (i love these): 135*12, 135*12, 145*10
Leg Extensions: stack for 4 sets of 12...last set a drop set
SLDL: 225 for 2 sets of 12
Leg Curls: **** it
Standing Calf Raise: stack for 4 sets of 10, 2 drop set all the way down...
Seated Calf Raise: 185*12 for 3 sets

Thursday: Shoulders
DB Press: 50*6, 85*5(i am a pussy), 90*2.5(**** you conor)
Lateral Raise: 30*10, 45*10, 25*15
Reverse Flye: half stack for 4 sets of 10
BB Shrugs: 315*12, 405*10, 500*5, 365*15
Bus Drivers: 45 plate
HS Shoulder Press: 4 sets of 225*5
Wide Grip Pull-ups: bw for 2 sets of 12

Cardio: 30 min
Abs: yeah....uhh....abs

Killswitch Engage Baby!! HELL YEAH

10-17-2003, 12:58 PM
I bet I can almost squat as much as you now. Probably even in the bench too! :evillaugh

Anyway, you might want to have an extra $2 for the show because you might have to pay an extra cover because you're under 21. Regardless, Killswitch Engage Nov. 30th!!!

10-17-2003, 01:16 PM
I have nothing to say, I was weak myself yesterday. Besides I still can't even hit 225 on bench.

10-17-2003, 01:16 PM
uh oh, did I see some bus drivers in there, very nice

10-17-2003, 01:19 PM
HY, whats your squat now a days? Yes Matt, I am wasting space in your journal, but thats ok there is plenty here to waste.

10-17-2003, 04:55 PM
HY: Brotha....you will never squat as much as me......I will leave the lunge and back strength to you though.....And yes i love when someone reminds me that i am still under 21....**** Head!

Conor: Its cool man.....this journal needs some worthless **** in here....besides my workouts...


Biceps: Preacher Curls: 75*12 for 4 sets....inside grip
Standing Barbell Curls: 95*6 for 2 sets
Concentration Curls: 30*8 for 3 sets
Hammer Curls: 60*8 for 4 sets


Triceps: Close Grip Bench: 135*20, 225*10, 275*5, 225*10
Skullcrushers: 75*12, 90*6, 75*12
Pressdowns: stack for 4 sets of 10

Cardio: 30 min low intensity bike......cardio sucks

Abs: uh.....crunches and side bridges and all that kind of stupid ****.....

10-18-2003, 02:53 PM
Saturday: Calves

Seated Calf Raise: 185*10 for 4 sets
Standing Calf Raise: stack*10 for 4 drop sets.
Leg Press Calf Raise: stack*15 for 4 drop sets.

Cardio: how bout NO!!!

Abs: yeah...crunches and all that good ****....

Done,..i had a cheat meal today at a Japanese place...it was awesome....didnt eat all the rice though....

10-20-2003, 07:51 PM
Just realized you don't have any :spam: in here. Okay now that's done...

cp, I'm not sure what my squat is. Its pretty pathetic though. :(

10-23-2003, 03:18 PM
here is a pic of me about 2 and half months ago....before my cut....right here i think i am between 16-17% body fat.....i am almost done with my cut and i think i am between 10-11% now....i will put up my recent pics when i can get a hold of a digital camera......

10-23-2003, 03:23 PM
Wednesday: Legs

Walking BB Lunges: 135*8, 185*8, 205*8
Front Squats: 135*10, 165*8, 185*4
Leg Extensions: stack*12 for 4 sets...last set was dropped

Leg Curls: whatever
SLDL: 2 sets of 225 for 10

Standing Calf Raise: a bunch of sets
Leg Press: a bunch of sets
Seated Calf Raise: caught a cramp....YES

Thurday: Shoulders
DB Press: 60*5, 85*6, 70*8
Upright Rows: 95 for 3 sets of 8
Lateral Raise: Seated: 30*10, 35*8, 40*6, 25*10
Reverse Flye: whatever
Wide Grip Pullups: 3 sets of 8
Shrugs: 405*8, 495*6, 405*10, 315*12
Bus Drivers: 45 plate for 4 sets of 10
Rotator Cuff Exercise: 10 pound db..

Cardio: 30min
Abs: what abs?

ps;;;; HY is my bitch....

10-23-2003, 04:02 PM
Originally posted by pagan058
ps;;;; HY is my bitch....

I see nothing in there that could have lead you to that conclusion. :p

Looking forward to seeing how things turned out from this diet, man. You look quite a bit leaner so maybe something in it worked.

11-08-2003, 02:18 PM
Aight i have the worst time tryin to keep up with this thing....i will start updating more consistently.....gonna try to put up some pics here when i get my hands on a camera....My cut should be done in about 2-3 weeks....


Decline Bench : 3 sets of 225*8
Wide Grip Chins 3 sets of 12 (bw)

Flat Flye: 3 sets of 50*8
T-bar rows: 3 sets of 4 plates*8

Dips: 3 sets of +90*6
Back Extensions: 3 sets of bw *25

Side Bridges 3 sets*15
Hanging Leg Raises 3 sets*12
Cable Crunches 3 sets of 90*15


gonna get drunk tonight because i deserve it....maybe some herbal therapy :moon: ...i just dont know....:evillaugh

11-09-2003, 04:17 PM

Cardio for 20 min. of bike

Standing Calf Raise: half stack for 25, full stack for 8, half stack for 35, full stack for 8...which was dropped all the way down

Seated Calf Raise: 185*10, 135*20, 135*20

Weighted Crunches on Exercise Ball
hanging leg raises

Side bridges
leg lifts

back extension: 4 sets of 25

11-10-2003, 06:48 AM
good job on the cut. I should be able to get you the camera tomorrow. I went to Walmart to get some pictures off the chip developed, but they were closed. I'll go get them done tonight so I can get the cam to you. Do you by any chance still have thos old pics of my gf, or did they get deleted?

11-10-2003, 07:19 PM
thanx man....yeah those pics got deleted on accident....im sorry bro....

Chest and Biceps

flat db: 100*10 for 3 sets
Incline HS: 225*12, 275*8, 225*12
Free Motion Flye: 45*12, 60*12, 80*10
Pullovers: 60 for 3 sets of 12
Pushups: 25, 25, 15

Preacher Curls: whatever
Hammer Curls: 50*10 for 3 sets

Cardio: 30 min (stair climber and elliptical)

11-10-2003, 07:22 PM
boy, you got some strength man.. im looking forward to see u shredded.. goodluck with the goals


11-11-2003, 06:15 AM
yo no problem. I forgot the camera at home. If I go home and get it, it takes me an extra 45 mins to get to the gym. Will you be home tonight, I can run it by your place anytime after 8 pm, or you can run by my place. Let me know.

11-11-2003, 03:48 PM
i have class until 10 and then i have to go downtown so I can get it from you later this week...its no big deal....


Parallel Squats: 135*5, 225*3, 315*4, 275*9, 225*8
Front Squats: 135*6 for 2 sets
Leg Extensions: stack for 3 sets of 12
Leg Curls: 3/4 stack for 3 sets of 12

Standing Calf Raise: 4 sets of whatever
Leg Press (calf raise): whatever

Abs: weighted crunches on ball SS leg lifts
side bridges

I think i was (ATF) on 315 but u have to ask Homeyield on that one.....

11-12-2003, 06:52 PM

Chins: bw*5, +45*8, +55*4, bw*12
Neutral Grip Pulldowns: 195*5, 160*8, 150*12
DB rows: 100*10, 115*7, 130*4
Pullovers 55*12, 60*10, 60*11
HS upper Row: 3plates*4, 2plates+25*6, 2plates*10, 1plate+25*12
Hyperextensions: bw*25 for 3 sets

Cardio: 30 min....

11-12-2003, 07:00 PM
You doing db pullovers or ez-bar?

11-12-2003, 07:37 PM
db....is the ez curl bar better??

11-12-2003, 07:38 PM
For back yes, for chest no.

...and that 315 squat was low but not quite ATF. Still well below parallel though.

11-14-2003, 07:43 AM

upright rows: 95*12, 105*10, 95*12
shrugs: 315*4, 405*8, 500*8, 485*10
DB Press: 80*7, 75*8, 70*10
reverse Flye: blah
lateral raise: 30*12, 35*8, 40*6
FM Shoulder Press; stack*8, drop set

cardio: 30min elliptical

11-14-2003, 08:02 AM
not that I matter, but I like the curl bar. Did you get the camera to work? any chance I can get it back tonight(if you'll be at the gym) or sometime this weekend? thanks

11-14-2003, 05:43 PM
sure....im havin a party tonight...so u can come over and get it....or i can meet up with you this weekend

11-17-2003, 08:54 AM
i was lazy this weekend. U gonna be doing chest tonight?

11-18-2003, 03:00 PM
Damn man sorry ......


Parallel Squats: 275*8, 275*8 (2 ATF)
SLDL: 165*15 for 3 sets
Leg Press: 9plates(one side)*8 for 2 sets
Front Squats: 135*6 for set 1, 135*7for set 2
Walking BB lunges: 135*whatever for 2 sets

my ****in legs were smoked.....awesome workout with Homeyield....hes the ****in man.....(nah he is a pansy)

Abs: whatever...im done

11-25-2003, 03:03 PM
sorry havent updated in a while....i should have some pics up this week......worked legs with Homeyield again.....

Walking Lunges: warm-up: 95*whatever, 135*whatever, 185*3, 205*8, 195*8
Squats: 205*3, 275*8 (these were real fast), 315*3
SLDL: 165*15, 175*15
Leg Press: 8pltes+25*7 (1st set) *6 (2nd set)
Front Squats: 135*8, 145*7

ABs: whatever

two great leg workouts in a row...damn right....i think my strength may come in pretty hard by next week....but we'll see :evillaugh

11-26-2003, 06:21 AM
yo, I can't find my usb attachment. I'll try to get them up either tonight or tomorrow.

11-26-2003, 09:25 AM
thanx man....just whenever u get around to it...

11-26-2003, 06:03 PM

CHins SS straight arm push downs
bw*10 100*12
for 3 sets

DB Rows SS ez bar pullovers
150*4 115*8
for 4 sets

hs upper row ss back extensions
2plates+25*7 bw*12
for 3 sets

hs lower row
2plates+25 for 3 sets of 6

cardio: 30 min

11-29-2003, 09:41 AM

db press: 90*4 (3 assisted) 80*7
upright rows: 135*4 135*4 135*4
lateral raise: 25*12 35*10 35*10
Reverse flye: 105*12 135*8
bus drivers: 45 plate*8
HS Shoulder Press: 2plates*7 2plates*6
HS Lateral Raise: 25plate*6, 2tens*10, 1ten*12
seated row w/ rope: cant remember the weight used
straight bar pressdowns: 110*15, 160*10, stack*7
single arm pressdowns: (reverse-grip) 60*12 (regular-grip)60*8
(reverse-grip) 50*14 (regular-grip)50*10

cardio: 30 min

12-01-2003, 06:35 AM
pagan back

12-03-2003, 09:22 AM
Chest: Monday

Decline Bench: 275*5, 245*8, 225*10
Incline DB Press: 100*6 for 2 sets
Incline Flyes: 40*8 for 2 sets
HS Decline Press: 4plates*4, 3plates+25*6, 3plates*8
Free Motion FLye: 45*12, 60*10, 80*8

Free Motion Shoulder Press: stack*6 for 2 sets
Lateral Raises: 30*12 for 2 sets

Legs: Tuesday

Lunges: 185*8, 185*8
Squats: 275*8, 315*4, 275*8
Leg PRess: 10plates*4 for 2 sets
Front Squats: 135*8 for 2 sets
Leg Extensions: stack*15 for 4 sets
SLDL: 155*12 for 2 sets

Real ****ty leg workout...not focused at all.....workin legs again this week.....definitely

12-07-2003, 03:41 PM
Thursday: Back

weighted chins : +45 for 3 sets of 8
straight arm pulldowns: 100 for 3 sets of 12

db rows: 150*6 for 3 sets
EZ-bar pullovers: 105*10 for 3 sets

upper hs row: 3plates*4, 2plates+25*8, 2plates*12, 1plate*25*15
lower hs row: same weights as for upper
back extensions: 3 sets of bw

started doin cardio for about 5 min and figured "what the hell" so i got off the pussy ass cardio deck and decided to do triceps;

dips: 2plates*8 for 4 sets
overhead tricep extensions: 100*8 for 4 sets
single arm cable kickbacks: 60*12 each arm for 4 sets

Friday: Calves

seated calf raise: 1plate+25*12, 2plates*12, 2plates+25*13 dropped to 2plates*10
preacher curl: 95 for 4 sets of 10

standing calf raise: stack*5 dropped all the way down for 4 sets
Cable Curls: 60*10, 70*8, 50*15

leg press calf raise: stack*25 dropped all the way down for 4 sets
hammer curls: 55*8 for 4 sets

leg press (for ****s and giggles) 6 plates for 3 sets of 14

cardio: 20 min

saturday: chest (only 45 sec rest between sets)

incline bench: 225*7 for 3 sets
decline bench: 225*12, 255*9, 225*10
incline db press: 75 for 3 sets of 10
pec dec: whole stack*6 dropped *16 dropped *20
free motion flye: 80*14 for 3 sets
cable crossovers; 45*20 for 2 sets

cardio: 30 min

Sunday: calves

yeah a lot of calves....and they have grown 3/4 of an inch....HELL YEAH

on a side note: food is good.....very good

12-09-2003, 05:28 PM
Monday; Back

BB rows: 135*12, 225*13, 255*12, 225*12
Pulldowns: 180*8 for 4 sets
Straight arm pressdown: 100*8 for 4 sets
HS single arm row: 2plates*12, 3plates*5, 2plates*12
HS upper row: 2plates+25 for 2 sets of 10
HS lower row: 2 plates+25 for 2 sets of 10
Free Motion Pulldown: stack*6 for 3 sets
Triceps Pressdown: stack*12 for 3 sets
Preacher Curl: 105*10 for 3 sets
Rope Pressdown: 120*12, stack*9, 120*12 drop set
hammer curls: 60 for 4 sets of 7

cardio: 20 min (bull****)

felt like i could have done more.....oh well

Tuesday: Legs

lunges: 135 for 2 sets of 8
squats: 315 for 5 sets of 5 (atf), 225*15
leg press: 7plates*12, 9plates*7, 6plates*20
leg curls: whatever
leg extensions: stack for 4 sets of 15
single leg press: 3/4 stack for 4 sets of 10
smith machine lunges (single); 135*12 each leg
lying leg curl: 3 sets of "what the ****" (i couldnt concentrate on this exercise because of the fact that their was a girl wearing spandex in front of me....doing sissy squats)

gotta figure out a harder training split....im wanting to train with too much volume...need to split up into two-a-day workouts.....haha

12-09-2003, 05:41 PM
Lucky bastard!

I'll get ya soon enough. :evillaugh

12-13-2003, 03:53 PM
Cant wait man....come join the party...damn i need to eat more....

12-23-2003, 04:33 PM
Legs: workout with Homeyield.....damn good workout

Lunges: 135*8, 185*8, 225*8
Squats: 365*4, 315 (atf*3), 275 (atf*8)
Leg extension and leg curl ****:

did some abs and got the **** out!!

12-23-2003, 04:51 PM
Oh wow! You do workout?! :eek:


Call me about Friday.

12-25-2003, 03:51 PM
haha....i will

12-26-2003, 02:51 PM
Shoulders: Friday

attitude towards everything is very bad....cant really control my outbursts....oh well.....**** it...

DB press: 100*3, 95*4, 85*7, 75*10
Arnold Press: 55*8, 45*10, 40*12
Lateral Raise: 25*10, 30*8, 35*6
Rear Raise: 55*10, 65*8, 60*9
Cable Lateral Raise: 30*15 for 4 sets
Shrugs: 500*10, 485*12, 500*12, 455*8, 315*35
Front Raises: 20*12, 25*10, 30*8
Decline Press: 315*2, 275*7, 275*7, 225*15
Skullcrushers: 105*6 for 4 sets
Preacher Curls: 95*10 for 5 sets

Cardio: 30 min

Abs: 10 sets of hanging leg raises*12
exercise ball crunches: 3 sets of 15
side bridges: 4 sets of 12

I got my bodyfat tested again....before I started my diet i had 177 pounds of lean body mass....now I have 187.4 pounds of lbm......at 10%.....MUHAHAHAHAHAHAHAHA

I HATE THE WORLD....THAT IS ALL!!!!!!!!!!!!!!!!!!!!!

12-26-2003, 04:37 PM
I got my bodyfat tested again....before I started my diet i had 177 pounds of lean body mass....now I have 187.4 pounds of lbm......at 10%.....MUHAHAHAHAHAHAHAHA


Saint Patrick
12-26-2003, 06:28 PM
nice delt session.

12-28-2003, 03:18 PM
pruneman: thanx for stopping by...

st. patrick: thanx bro

Sunday: Calves

seated calf raise: drop sets, and drop sets, and more drop sets
single seated calf raise: 45*15 each leg for 4 sets
horizontal calf raise: super slow reps of 315*8 for 4 sets
standing calf raise: bare foot: blah*blah
leg press calf raise: blah*blah


12-29-2003, 11:02 AM
your presses are now way above mine. Congrats on the dropped bodyfat. You look much bigger than ever before!

12-29-2003, 04:20 PM
thanx bro


flat db press: 140*4, 130*6, 115*8, 110*10
Incline bb press: 225*9, 185*12
Decline HS: 4plates*6, 3plates+25*8, 3plates*12
Cable Crossovers; 60*25, 45*15
free motion flye: 80*12 for 3 sets
lower cable crossovers; 50*10 for 2 sets
incline db curls: 45*10 for 4 sets
preacher curls (HS): 2plates*10 for 3 sets
hammer curls: 55*8, 60*6, 65*4
Concentration curls: 30*10, 35*10, 40*8

Evening: Triceps

pressdown: stack*10 for 4 sets
rope pressdowns: blah
skullcrushers: 105*10 for 4 sets

cardio: 35 min

abs: crunches SS leg raises 25/15 for 6 sets

12-29-2003, 07:06 PM
Shoulders: Friday

attitude towards everything is very bad....cant really control my outbursts....oh well.....**** it...


I got my bodyfat tested again....before I started my diet i had 177 pounds of lean body mass....now I have 187.4 pounds of lbm......at 10%.....MUHAHAHAHAHAHAHAHA

I HATE THE WORLD....THAT IS ALL!!!!!!!!!!!!!!!!!!!!!

With progress like that, how the hell can you hate the world!!! Ace work Pagan those lifts are going crazy.

12-30-2003, 10:03 AM
140*6, damn your strength is back!

12-30-2003, 10:49 AM

12-30-2003, 11:28 AM
He's really a pansy. Don't let him fool you. :p

12-30-2003, 07:37 PM
thanx for stoppin by guys....will...u can suck my balls.....haha


parallel squats: 365*6, 315*10, 405*1
ATF: 275*8, 225*15
sldl: 155*15, 155*12, 155*12
leg extension and leg curl nonsense

im done.....decent workout

01-02-2004, 03:36 PM

db press: 90*4(wtf), 85*8, 80*10
smith machine shoulder press: 2plates*3, 1plate+25*8
lateral raise: (cable): 50*4, 40*6, 30*10
front raise: 20*15, 25*10, 30*6
rear raise: 50*8 for 4 sets
shrugs (seated): 4 plates*15, 5 plates*10, 4 plates*20
standing curls: 55*10 for 3 sets
pressdowns: stack*10 for 4 sets

weighted crunches (exercise ball): 3 sets 0f 12
hanging leg raises: bw*15 for 4 sets
side bridges: 4 sets of 15

216 and growing....hahahaaha...im a vagina

01-02-2004, 03:57 PM
[QUOTE=pagan058]thanx for stoppin by guys....will...u can suck my balls.....haha

yeah i heard you like that. 216? u weighing 216 now?

01-02-2004, 04:51 PM
Is this where you, cp, and Will meet to chat or something? :p

I figured I'd check out this journal since you're another NC meathead. You're a damn bull man, nice strength. BTW how'd you managed to drop 6% bf in 4 weeks?!? I'd be veeery interested so I could do the same thing!

01-02-2004, 05:38 PM
cphafner: **** you....haha j/k...yup as of today im 216

justinasu: i started a personalized plan ran in my gym by a company called TNT....no sugar, 1 gram of protein per lb of lbm, **** load of cardio, no cheating

oh and thanx for stopping by.....

02-17-2004, 07:14 AM
haha....thought i was dead huh?

Monday: Back

neutral grip pulldowns: 180*8, stack*3, 180*8, 150*12
db rows: 150*8, 150*8, 150*8
hs lower row: 100*10, 80*15, 80*15
free motion pulldown: i do 21's with these now....kind of weird
pullovers: 75*8, 85*6, 80*10
deadlifts: 315 for 4 sets of 8

some cardio and im out!!

02-17-2004, 08:52 AM
Why don't you do bb rows instead of db's? Is there any point to do those db rows without supersetting them with something? Weakling.

02-18-2004, 09:52 PM
haha....thought i was dead huh?

Not exactly, but glad to see you're back.