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pruneman
11-24-2003, 09:20 AM
I am going to try to start a new online journal to track my progress. I'm sure my old one has slipped into the abyss. I have been training consistantly and hard for the past 8 months or so and have made some pretty good gains. I weigh around 155 now, which is 30lb more than when i began weight training.

I'll post my routine and other vitals later today when i have some free time. Glad to be back on the board.

:strong:

Mik
11-24-2003, 09:22 AM
Nice to have you back posting p-man. That's some pretty impressive weight gain!

JustinF
11-24-2003, 09:43 AM
:spam: :D

aka23
11-24-2003, 10:50 AM
pruneman,

I am glad to see you posting again. Good luck with the new journal.

Scott S
11-24-2003, 10:59 AM
:spam:

Wikked1
11-24-2003, 12:05 PM
Welcome back dude here's some :spam: for ya'

pruneman
11-24-2003, 12:14 PM
Here is my current routine:

Mon: Legs
Tues: Chest (or chest/tris)
Wed: Shoulders/Traps
Thurs: Off/Cardio
Fri: Back
Sat: Arms
Sun: rest/cardio

Previously i was working every bodypart (except legs) twice a week. I'm going to switch to working each bodypart once a week to allow the maximum amount of recovery time between workouts. As for cardio, i usually do some form of cardio at least three times a week. I like to run, row, and do the stair stepper for cardio. i usually keep my cardio sessions under 30min but they are usually high intensity and I often like to use HIIT. For my weight training sessions i have been experimenting with heavy weights and low reps (5-8).

Goals: I suppose that i should outline exactly what my goals are so that i know exactly what it is that i am shooting for.

My first and most important goal is to maintain and improve my level of fitness. But this is more of a long term goal.

I am currently working on gaining weight, so i am also looking to increase several of my lifts (bench press, squat, deadlifts).

My goal weight is between 160-165. I hope to reach this by january.

So thanks to everyone who has already visited my journal. I know that the journal will help me with my goals. This board has really been a source of solid motivation for me.

cphafner
11-24-2003, 12:23 PM
good luck prune:spam:

Coke
11-24-2003, 12:38 PM
It is so good to have you back where you belong bro! - :)

Best wishes for the new plan...

pruneman
11-24-2003, 12:40 PM
There's nothing better to start off the journal than leg day.

Date:Monday 11/24

In the gym: Legs

Deep squat: 135x10 155x7 165x5 165x5+4partial

Half squat:275x4

DB Lunge: 50'sx10 55'sx6

Leg extensions:190x9+1restpause 205x7+1rp 210x7

Laying leg curls:140x9+1rp 145x5 145x4+1rp

SLDL:165x12 185x7 185x8

standing calf raises:BW+45x16 BW+45X15

HS calfs:320x12 320x12

DB seated calfs:80'sx15 80'sx15 80'sx12

In the kitchen:

Meal 1: oatmeal and whey

Meal 2: oatmeal and whey+pudding mix

Meal 3: can of crab meat (looked interesting so i thought i'd give it a shot), ff american cheese, oatmeal, peanuts

Meal 4: Turkey dinner (special thing in the caf tonight)

Meal 5: not yet

Meal 6: not yet

In my world outside the gym and kitchen: Nothing too exciting happened today. I did get a physics test back and i really kicked its arse (102%!!!!!). I get to go home for thanksgiving break tonight after i get out of class.

I just ordered a fresh supply of creatine today, so it should be arriving at home in the next couple of days.

pruneman
11-25-2003, 11:10 AM
Date:Tuesday 11/25

In the gym: Chest

DB Press: 60'sx12 65'sx8 70'sx5+2partial 70'sx4

Incline DB Press:55'sx7+2partial 55'sx4+2partial 50'sx7

DB pullovers: 70x9 75x7 75x6

Dips:BW+45x8 BW+50x5 BW+50x5

Roman Chairs:BWx28 BWx20 BWx20
Superset
Forearm Curls:45x21 45x16 45x16

Incline Oblique situp:BW12 BW10 BWx10
Superset
reverse forearm curls:EZbarx10 EZx15 EZx15
Superset
pushups:BWx20 BWx18 BWx20

In the kitchen:

Meal 1: oatmeal and egg whites

Snack: oatmeal and FF cheddar cheese

Meal 2: oatmeal, whey, skim milk, pudding mix

Meal 3: oatmeal, chicken, peanuts (just a snack)

Meal 4: sweet potato, chicken, broccoli

Meal 5: Cottage cheese

In my world outside the gym and kitchen: Got home from school last night. I should've stayed at school. Some girls invited me to hang out with them last night but i was lame and came home instead:bash:

pruneman
11-25-2003, 07:36 PM
Very stoked tonight....
Wen to the gym tonight to do a little cardio because my bro was going to go lift with a friend and i was bored. I already trained my chest today, but i wanted to just test the bench press. I managed to push 200lb for 1 rep...a new pr. I couldn't believe it. I haven't pressed 200 since i was a sophomor in high school. I think that i could probably go heavier if i hadn't tested my max on the same day that i did a chest workout, but i hadn't planned on going to the gym again tonight.
Anyhow, i am very happy with 200lb. when i started weight training 8 or 9 months ago i could hardly bench 100lb.

:strong:

JustinF
11-26-2003, 05:09 AM
'Grats on the PR bro!! Awesome.

Coke
11-26-2003, 05:38 AM
...you are really back on track bro!

Nice work the past couple of sessions, I like your new split too - ;)

Mik
11-26-2003, 07:15 AM
Nice couple of workouts pman. Grats on the bench pr man!

Wikked1
11-26-2003, 07:40 AM
Nice workout dude. grats onthe bench 225 is right around the corner!

pruneman
11-26-2003, 10:17 AM
Date:Tuesday 11/25

JustinF, Coc, Mik: Thanks guys. I really appreciate the kind words :D

Wikked: Thanks man! I cannot wait to see 2pps on the bench. I am going to give it a shot sometime when i am fresh just to see if i can do it. I think i have a pretty good chance since i got 200 after doing a full chest workout earlier that day.

In the gym: Shoulders/Traps/Calfs

Clean and Press: 45x10 65x10 75x7

BB Shoulder Press:75x12 85x4 85x6+2partials I had a very short rest between the first and second set...hence only 4 reps. I rested a little longer before the third set.

DB laterals: 20sx10 20sx10 20sx8

BO DB laterals:20'sx12 25'sx10-->12'sx8 25'sx9-->12'sx8 30'sx6-->12'sx6

Front raises:10'sx15 15'sx12; 20'sx8--->12'sx3

Upright row:95x3.5

BB shrug:185x9 185x10 205x7

Old school shrugs:65'x12 70'sx10 75'sx8

Smith Calfs:180x12 200x9 200x8 230x7

Seated Calfs: 90x12 100x11 100x10

In the kitchen:

Meal 1: oatmeal and egg whites and cottage cheese

Snack: oatmeal and egg whites

Meal 2: oatmeal, whey, pudding mix, bananna

Meal 3:

Meal 4:

Meal 5:

In my world outside the gym and kitchen: stay tuned

midee1
11-26-2003, 03:11 PM
Better late than never. Glad to have ya back on board.


Here's some :spam: to help ya grow.

Jiin10
11-26-2003, 10:22 PM
pruneman first time i have been to your journal and everything is looking good. good luck with the journal. i like the intensity of your workouts and nice work with the bench press. like to see the goals, keep up the progress!

Coke
11-27-2003, 05:36 AM
good work bro, even got some old school stuff in there - ;)

pruneman
11-27-2003, 09:23 AM
Midee: What up mid. Welcome to my new journal.

Jiin10: Thanks for the kind words. Welcome to my journal.

Cocoa:Thanks bro. I've been trying to find some different ways to hit my traps because they're one of my weakpoints. The old school shrugs really help me isolate the traps and hit them from a different angle than normal shrugs.

Today is a rest day from weight training. I ran a 5k this morning (turkey trot). It was a good time. My legs were sore from leg day on monday and from the eliptical machine so i didn't push myself too hard in the race. I finished in 20:24, but like i said, i just ran for fun. I wasn't really planning on running it this morning, but this girl i kinda like came over to watch a movie last night and she convinced me to run it.
Well, happy turkey day everyone!

Mik
11-27-2003, 09:29 AM
Happy turkey day! What are old school shrugs?

pruneman
11-27-2003, 11:20 AM
Mik: Thanks bro...same to you. There may be some other term for what i call old school shrugs. I found them on abcbodybuilding.com and thought i'd give em a shot. They do pretty good for me. check it out...http://www.abcbodybuilding.com/

Jiin10
11-27-2003, 12:56 PM
pruneman: happy thanksgiving bro, i definately see the point of how the girl talked you into running...haha the ones we like always seem to somehow convince us of doing one thing or the other

rookiebldr
11-27-2003, 04:25 PM
You've got some nice strength there for your weight and time lifting. Nice PR. 225 is yours. :)

Bruteman
11-27-2003, 06:14 PM
Hey, nice to see ya' back! Ok, so I'm a little slow, at least I noticed before you got to a second page :p . Had to let out a little Tim Allen "argh, argh, argh," when I saw the clean&press's on shoulder day. Them are good for the soul I tell ya'! 225 is yours, doing 200 after doing chest earlier that day, awesome my man! Have a good one!

pruneman
11-27-2003, 06:49 PM
Jiin: Ha ha, yeah girls are funny like that.

Rook Thanks for the kind words and for stoppin by the journal.

Bruteman: Thanks man! That was my first time ever doing the clean and press. I'm trying to incorporate at least one powerlifting move in each of my workouts. I'm a pretty little guy and think that the powerlifting will help me to build a strong base. Thanks for stoppin by the journal man!

The support in this place is great! You guys really give me motivation in the gym

pruneman
11-28-2003, 11:23 AM
Date:Friday 11/28

In the gym: Back

WG pullup: BWx9 BWx7 BWx5+1 BWx4

CG pullup:BWx7 BWx5 BWx4+1 *Rest periods were 45sec

BO row: 135x5 115x8 115x8 115x8 *These weren't feeling right so i also did DB rows

DB Row:50x10 50x10

Deads:135x10 185x8 235x6 235x7 255x4 255x4 *These sucked! The gym was very humid and my hands were sweaty. I couldn't grip the bar very well and i left my straps at school. There also wasn't any chalk. Pissed me off.

Forearm Curls behind back:85x15 95x10 105x5
SS
Forearm reverse curls:35x11 35x10 35x9

Plate pinch:with two 5's; w/two 10's; w/tow 10's *Just pinched the plates together and walked around the gym...felt pretty good. The forearms were very pumped.

In the kitchen:

Meal 1: oatmeal and whey

Meal 2: oatmeal, whey, pudding mix, banana (PWO)

Meal 3: Cottage cheese, oatmeal, peanuts

Meal 4: Tuna, broccoli, natty PB, small sweet potato

Meal 5: Cottage cheese

In my world outside the gym and kitchen: Had to go get blood drawn this morning after going to the gym. The nurse had no problems finding a vein. I went to get the blood drawn almost immediately after the gym and my forearms were crazy pumped.
I oredered some more creatine and dextrose the other day and it should arrive tomorrow. *crosses fingers*
other than that, nothing else too exciting happened today.

Coke
11-28-2003, 02:43 PM
Real nice back work mang - :D

...you got me thinking about doin some forearm work too bro - ;)

pruneman
12-01-2003, 08:48 AM
Cocoa: Thanks for the kind words.

Had a pretty good arm session on saturday but was too busy getting ready to go back to school to post. So i am back at school now for the next two weeks then it is xmas break. Today is legs.

cphafner
12-01-2003, 08:52 AM
nice pullups, time to add some weight

Mik
12-01-2003, 08:59 AM
:withstupi


You're diet is clean as hell p-man.

pruneman
12-01-2003, 03:16 PM
Date:Monday 12/1
cphafner: Thanks for the kind words. I am going to add weight to the pullups as soon as i get a dip belt. Until then i am using short rest intervals to keep the intensity up. But you can expect to see some weighted pullups in there soon :D

Mik: Thanks man. My diet is pretty clean. I do tend to snack in between meals but it's all clean and i am keeping the cals high. I always feel better in the gym if i am eating well.

In the gym: Legs

ATF's: 135x10 155x7 165x6(+1 rep) 175x4(+10lb)+3partial

DB Lunge: 55'sx8(+5lb) 55'sx6 55'sx6

Leg extensions:190x10(+1 rep) 205x8(+1 rep)215x6

Lying leg curls:140x9+1rp 145x5 145x3-->80x6 *form was better this week

SLDL:185x9(+20lb) 205x5(+20lb)+2rp 205x4

standing calf raises:185x15 205x10 225x9 225x10

DB seated calfs:80'sx20(+5 reps) 80'sx15 80'sx12

In the kitchen:

Meal 1: oatmeal and whey

Meal 2: oatmeal, frosted mini wheats :D, whey, skim milk, canteloupe (PWO)

Meal 3: can of tuna, ff american cheese, oatmeal, peanuts

Meal 4: not yet

Meal 5: not yet

Meal 6: not yet

In my world outside the gym and kitchen: stay tuned

Bruteman
12-01-2003, 05:51 PM
The rest of your session looks good too, but them SLDL's really stand out dude! Nice job!

JustinF
12-02-2003, 05:36 AM
Nice leg day bro.

Coke
12-02-2003, 05:40 AM
That is great to see the pr's already and you are just getting started bro - :) ...good leg session.

cphafner
12-02-2003, 06:39 AM
great job on the squats and sldl's. In the meantime you could throw some plates in a back pack or hold a db between your feet. Weighted pullups are the best imo.

pruneman
12-02-2003, 08:35 AM
Date:Tuesday 12/2

Bruteman: Thanks! The SLDLs should actually be a little stronger than that. i don't typically like to use straps but the last few times i've tried to do the SLDLs it has been humid in the gym fo some reason and i keep loosing my grip and have to stop early. It wouldn't be a problem if i could just remember to bring my straps w/ me :D

JustinF and Cocoa: Thanks for the kind words fellas!

cphafner: Thanks for stoppin in! I've used a backpack with weights in the past to do weighted pullups and dips. Think i'll give it a shot again tomorrow when I do back.
In the gym: Chest

DB Press: 65'sx12(+10lb) 70'sx5 70'sx5 70'sx5 70'sx4

Incline DB Press:55'sx6 55'sx4+2partial 55'sx4+1partial

DB pullovers: 70x12(+3 reps) 75x8(+1rep) 80x5(+5lb)

Dips:BW+50x7 BW+50x5 BWx12

leg lifts:BWx18 BWx15 BWx10
Superset
Forearm Curls:85x20 95x8 95x8

Incline Oblique situp:BW12 BW10 Roman chair bwx15
Superset
reverse forearm curls:15'sx10 15'sx11 15'sx8
Superset

did some other ab stuff: cable crunches and incline oblique situps

Time: 0:53
In the kitchen:

Meal 1: oatmeal and whey

Meal 2: dextrose, whey

Meal 3:

Meal 4:

Meal 5:

In my world outside the gym and kitchen: when i went into the gym there was no snow on the ground and when i came out there was an inch of snow...thought it was pretty cool.

clvmike19
12-02-2003, 10:24 AM
Pman whats up? I see youre about the same weight as I am now, and have the same goal. 160-165. I really want 170 by spring break which is in March.

Mik
12-02-2003, 10:39 AM
Nice lookin' chest day p-man. Pressing and dips look great!

galileo
12-02-2003, 10:50 AM
Wow, you remind me of me when I first started. Lots of the same motions and strength levels were about the same. I did crazy plate pinching and other great grip stuff. It's fallen by the wayside as of late though.

JustinF
12-02-2003, 10:55 AM
Nice pressin'! How do you like those pullovers?

pruneman
12-02-2003, 02:46 PM
clvmike19: sweet! Thanks for stopping in. You can expect me to now take up residence in your journal as i enjoy to see what other people of my size and strength are doing as far as routine/weights/diet go. good luck gettin to 170

Mik: Thanks! I really like doing the weighted dips...guess it makes me feel big :D I cannot wait to get a dip belt!!! I am using a backpack right now and it doesn't let me get quite the right angle for the dips.

Galileo: I've been trying to include forearm work into my routine. Been having some trouble on grip for deads and shrugs.

JustinF: Thanks for the kind words bro. I just started doing the pullovers a few weeks ago and i am in love. I think that i tweeked my neck a little bit doing them today but nothing to stop me from doing them again. They really seem to hit my chest in a way that no other chest exercise does. BTW...good luck on the new routine.

aka23
12-02-2003, 04:33 PM
Originally posted by pruneman
I've used a backpack with weights in the past to do weighted pullups and dips. Think i'll give it a shot again tomorrow when I do back.

Nice session. I also use a backpack with weights for chinups and pullups. This approach has worked flawlessly for me at as high as +65lb. I think of pullovers as stressing the lats more than the pecs when using the typical movement and ROM. This is one of the few exercises that I think cables and machines are usually more effective than free weights. With free weights you only hit a high intensity resistance during less than 90 degrees of the curve, near the start of the movement; while with machines or cables you hit a higher intensity resistance through a much larger portion of the curve.

pruneman
12-02-2003, 06:10 PM
aka: Thanks for stoppin in. i sometimes worry about the straps in my backpack when i put the weights in it :D. I really want to get a dip belt. The only problem i sometimes have with using a dip belt is that the weight sometimes swings. That is a very good point about the pullovers. I do not have access to a machine here at school but i may give it a try with cables. I really like the motion so i don't want to drop the exercise completely yet.


Quick update: holy DOMS!!!!

pruneman
12-03-2003, 08:25 AM
[QUOTE]Originally posted by pruneman
Date:Wednesday 12/3

[B]In the gym: Back

WG pullup: BW+20x5 BW+20x5 BW+20x3 BWx8 BWx4 BWx5

Parallel grip pullup:BW+20x2 BWx6 BWx5 BWx5 BWx5

BO row: 95x11 105x8 110x8 120x5

DB Row:45x12 55x9

Deads:135x10 185x6 235x9 255x7 275x5 285x4 *These were AMAZING!!! Used a little chalk for 275 and 285 but no straps. Grip was not a problem at all!!! This is the most i've ever done for deads and form was great. Really made me feel big :strong:

BB curl:75x8 80x5+1partial 80x4+2partial
SS
HS calfs:4ppsx10 5ppsx8 5ppsx7

Seated DB calfs:80'sx15 80'sx10 80'sx10

Time 0:58

In the kitchen:

Meal 1: oatmeal and whey

Meal 2: Dextrose, whey, 5g creatine(PWO)

Meal 3: Turkey on rye, some veggie

Meal 4: not yet

Meal 5: Cottage cheese

In my world outside the gym and kitchen: Wonderful deads today. I'm getting closer and closer to the big 300. It was great when i was doing them. When i work out here at school i like to go in the morning before most people get there. I had the gym to myself completely!!! I had the music blasting and made some real nice grunts when i was doing the deads :D

...stay tuned for more (maybe :D)

Mik
12-03-2003, 08:46 AM
Nice session p-man! Pullups and deads look great. You'll be pulling 3 plates in no time! Chalk=good.

Coke
12-03-2003, 11:18 AM
Good back and bicep work bro, really like them deads and curls!

...you gettin serious about it mang - :D

John0101
12-03-2003, 04:31 PM
Nice work on the pullups and deads. Big improvements. You also got crazy dip strength! Keep on going dude!

Saint Patrick
12-03-2003, 04:38 PM
Straps are for pu$$ies.


Oh, and nice dipping.

Bruteman
12-03-2003, 05:04 PM
D@mn you're turning into a strong little f*ck! Nice job! :thumbup:

midee1
12-03-2003, 05:50 PM
:bow:

Hell I think I outweigh you by about 40 lbs and you kick my ass.:)

Alke
12-03-2003, 05:53 PM
hey yo! nice to see you around again......so just when did your back get so strong?!

nice deads bro

pruneman
12-03-2003, 08:43 PM
Mik, Cocoa, John0101, Bruteman, Kenn: Thanks for all the kind words! you guys really motivate me to work hard in the gym

Midee:Thanks for stoppin by bro. always nice to see you peeking in my journal :D

saint Patrick: Thanks for stoppin in bro. I completely agree on the straps. Only time i use them is if it is really humid in the gym and i can't get any grip at all.

Wow!!! Opened my journal tonight and it had exploded with posts. Thanks fellas!

Quick update: ok, it's time for me to get serious with this bulking thing. I simply haven't been eating enough kcal's. I'm going to start picking it up. I don't have a planned diet but i will be aiming for 2200-2500cals per day w/ ~160g protein. Shouldn't be too much of a poblem keeping the cals high in the holiday season. I take final exams next week and will be home after that. I have an entire month off so i'll be able to put more focus on my training. i'm looking forward to seeing some good strength/size gains. Only supplements i take are creatine, EFA's and multivit/min.

clvmike19
12-03-2003, 09:35 PM
Pman hell nice on teh deads man! Youre kickin ass and no straps! I use them for deads, I guess that makes me teh ghey. But we dont have freakin chalk in my gym. Next thing you do is up those cals to 3500 baby!!

Coke
12-04-2003, 07:43 AM
You are doing too good to be true mang - :D ...keep it up - :thumbup:

Wikked1
12-04-2003, 08:04 AM
Nice work Pruneman. It's good to see you making some BIG progress! Keep it up dude!

d-bol_dale
12-04-2003, 10:04 AM
Looks like your right back on track p-man. Keep it up!

Alke
12-04-2003, 11:29 AM
hey bro'

on those weighted pull ups, chins, and dips to keep the weight from swinging this is what I do:

your gonna need your own clip and 2 feet of chain
get yourself a DB and wrap the chain around it twice, then take the two ends of the chain and clip the chain together close to the handle of the DB.

then clip the DB onto your weight / dip belt so that the DB is as close to your groin as possible.

this prevents swinging and gets the weight more in line with your center of gravity.

hope this helps in some way.....

pruneman
12-04-2003, 01:02 PM
clvmike: Thanks! Thought you might show up if i start talkin caloried :D. My gym at home doesn't have chalk and it is always humid in there. whenever i am there i usually have to use my staps.

cocoa, wikked1, d-bole_dale: Thanks for the kind words.

Kenn:Thanks for stopping in Kenn. Thaks for the tip! I still need to get a dip belt but i will give that a shot when i do :D. My gym at home has a dip belt i uses, but the gym here at school does not.

pruneman
12-04-2003, 01:16 PM
Date:Thursday 12/4

In the gym: aka inspired cardio session :D

treadmill run:

5 min-7.5mph (1.5%incline)
5 min-8.0mph (1.5%incline)
5 min-8.5mph (1.5%incline)
5 min-9.0mph (1.5%incline)
5 min-9.5mph (1.0%incline)
5 min-10.omph (0%inclin)

In the kitchen:

Meal 1: oatmeal, whey, FOCs

Meal 2: turkey on rye, peas and carrots (PWO) *was running late for class so i didn't have time to eat as much as i would have liked to.

Meal 3: Tuna, apple, oatmeal, peanuts

Meal 4:

Meal 5: Cottage cheese

In my world outside the gym and kitchen: I got out of my physics lab a little early today so i decided to go to the gym for some good ol' cardio. I was feelin pretty good so i stole a workout from aka. Overall it was a pretty good session. I was going to try to make the entire run at 1.5% incline, but was feeling fatigued toward the end and decreased the incline to 1% and then to 0% for the final 5 minute period. I could have probably done better on the run, but i have some pretty good DOMS from yesterday's back session.
Everytime i run, it makes me realize just how much i really do love to run. I have really cut back on my running over the past 8 months but i think i may pick it back up again in the spring.

aka23
12-04-2003, 06:41 PM
That is an impressive session. It took me many weeks of workouts to build up to the point where I could complete the all the intervals, and that was without using an incline. When I reach 10mph, I am just above my lactate/anaerobic threshould. I doubt I could continue more than another couple minutes without decreasing the speed.

pruneman
12-04-2003, 08:52 PM
aka: Thanks for the kind words. i really enjoy running. My aerobic capacity is not nearly what it was a few months ago when i was running hard, but i still have managed to maintain some of it. I think i am going to pick it up seriously again in the spring.

rookiebldr
12-04-2003, 09:03 PM
Well done on the treadmill. 10mph! SHIIIIIT, impressive.

Coke
12-05-2003, 05:35 AM
:withstupi ...you know I am impressed bro, you did not even start off slow at 7.5...Nice - :thumbup:

galileo
12-05-2003, 05:52 AM
Ugh, I hate running. Unless, of course, I'm being chased. The only thing I hate worse than running is getting caught.

rookiebldr
12-05-2003, 07:22 AM
:withstupi

pruneman
12-05-2003, 08:46 AM
Rook, cocoa, galileo: Thank you all for the support!

Quick update: just got back from the gym. Today was shoulder/traps/abs. I'll post it later this afternoon. It was a pretty good session...not great, but good. I am going to stop taking creatine for a little bit until i get the ok from my doc. I don't really want to stop because it has worked well for me, but i think that it is best if i hold off for a little bit. i will be home in a week and already have an appt with my doc.

Mik
12-05-2003, 09:08 AM
Good luck with the oc. appointment p-man!

Wikked1
12-05-2003, 09:21 AM
Yup if you're going to steal a cardio sesison you might as well steal for the king of cardio ....good thinking! :)

pruneman
12-05-2003, 11:03 AM
Date:Friday 12/5

Mik and Wikked1: Thanks guys. I really appreciate the support:D

In the gym: Shoulders/Traps/Calfs

Clean and Press: 45x10 65x10 85x6+10lb 85x4 *30-45sec rest between sets

Arnold Press:30'sx12(these were easy) 40'sx8 40'sx5 40'sx4+1partial

DB laterals: 25sx9+5lb 25sx8 25sx6

Front raises:15'sx10 15'sx8 15'sx9 20'sx6+5lb on all sets

Rear delt DB laterals:30'sx10+10lb 30'sx8-->15'sx6 30'sx8

Cable reverse fly:15x10 15x8R/5L

Upright row:85x8 90x4.5 90x3.5

DB shrug/leg lifts:70'sx15/bwx19 75'sx11/bwx15 75'sx12/bwx12

Old school shrugs/Roman chairs:60'x15/bwx25 70'sx12/bwx20 75'sx12/bwx15

Time:0:57

comments: this was a decent workout but nothing to write home about. For almost all exercises I took short rest periods (30-45seconds). I really need to concentrate on my shoulders more. They are definately one of my weakpoints.

I really liked the clean and presses. Last week was the first time i had ever done them so the weight was a little low last week. They felt great today. I was really sweating when i finished them.
In the kitchen:

Meal 1: oatmeal, whey, FF american cheese

PWO: dextrose, whey

Meal 2: Turkey on rye, mixed veggies, little PB

Meal 3:

Meal 4:

Meal 5:

In my world outside the gym and kitchen: Well, today is the last day of class. I still have to take my finals next week but that is it.
I had to stop taking creatine today. The blood tests i had done last week showed that my liver enzymes were abnormal so i need to see a liver specialist. Not exactly sure what to make of that???
I only have minimal DOMS from yesterdays run which sorta surprised me because i have only been running hard like that once or twice a week. Hopefully i'll be picking up the running again in the spring provided my weight is high enough.

Darracq
12-05-2003, 11:36 AM
Our strength is really close, Nice dealifts and dips. My bat has been sore from squats so i havent done dl for awhile. Keep up the good work

Jiin10
12-05-2003, 12:26 PM
nice shoulder workout pruneman, also i was impressed with the cardio you did on the previous day, 10mph job well done

midee1
12-05-2003, 04:52 PM
Originally posted by galileo
Ugh, I hate running. Unless, of course, I'm being chased. The only thing I hate worse than running is getting caught.

How true. although I've actually been ding a little running myself. Nowhere near 10 mph though.

Now get offa your ass and do some abs will ya.;)

Bruteman
12-05-2003, 05:06 PM
Shortening your rest between sets really changes the dynamic of the workout don't it? Nice job on the delt work dude!

pruneman
12-06-2003, 08:15 PM
darracq, brutman, midee, jiin: Thanks for stopping by and for the kind words

i'm not feeling so great right now and i really need to study but here is what i did today for arms:

BBcurl/Pressdown: 70x10/65x12 75x6+2p/75x9 80x4+2p/80x7 80x3+1

Incline curl/DB french press: 35'sx7/70x10 35x6/75x7 35x5R6L/75x6

Tri Kickback/DB preacher curl: 15x12/35'sx10 20x10/40'sx5 20x10/35'sx10

Dips: BW+50x12 BW+50x7 BW+50x7

Bruteman
12-06-2003, 08:53 PM
Bet the skin was real tight around the old pythons after that! Nice session!

Now get to studying! You don't want to end up a layed off, blue collar, chump like me!

YoBrickWall
12-07-2003, 08:08 AM
yo pruneman- just looking in. journal looks good. keep it up.

YBW

rookiebldr
12-07-2003, 10:40 AM
Nice arm day, good strength. :)

JustinF
12-08-2003, 06:03 AM
Good looking arm day bro! Get to studyin'!

Coke
12-08-2003, 06:09 AM
Great super setting on the arms man!

clvmike19
12-08-2003, 06:54 AM
Dips are looking strong. I wish I had a dip belt in my gym.

Wikked1
12-08-2003, 07:58 AM
SWEET dips dude keep it up!!!

cphafner
12-08-2003, 11:19 AM
way to go on the dips!

pruneman
12-08-2003, 12:15 PM
Date:Monday 12/8

Bruteman, YBW, Rookie, JustinF, Cocoa, Wikked1, cphafner: Thanks! the support here is great!

clvmike: Thanks man. My gym here at school does not have a dip belt. I have been putting weights in a backpack...it's working pretty good. I do plan on getting a dip belt soon though :D. Thanks for stoppin in.

In the gym: Legs

ATF's: 115x10 135x8 155x5 155x5 155x5

Parallel squat:175x5 175x6 185x4

DB Lunge: 50'sx10 55'sx4

Leg extensions:195x10(+5lb) 205x8 215x6

Lying leg curls:130x10 140x6 145x5

SLDL:185x8 195x8 205x6(+2 reps)

HS calfs:4pps+25x10 x8 x8

DB seated calfs:75'sx15 x12

comments I decreased a number of my weights today to reestablish what weights I should be using that allow me to use good form. I bonked at the end of the workout. I couldn’t even finish my calfs. This is the first time this has ever happened. I had a reasonably sized breakfast 1.5hrs before lifting. The rest periods between sets were significantly shorter than normal and perhaps this played a role in my exhaustion.
The ATFs were very good today although I decreased weight. I went very deep and used strict form.

In the kitchen:

Meal 1: oatmeal and whey

PWO: dextrose/whey

Meal 2: turkey on rye, carrots, oatmeal, a little PB

Meal 3: can of tuna, oatmeal, peanuts, FOC

Meal 4: not yet

Meal 5: not yet

Coke
12-08-2003, 07:27 PM
Good effort - smart training man! Nice and consistent lately bro - :thumbup:

pruneman
12-09-2003, 09:20 AM
[QUOTE=pruneman]Date:tuesday 12/9

In the gym: Back/bis

WG pullup: BWx10 BW+20x5 BW+20x4+1 BW+20x3+1 BWx5

BO row: 95x12 105x9+3rest pause 115x7+3rp 135x4rp-->95x6

PG pullup:BW+20x4+1rp BW+10x6 BW+10x5 BWx6

Deads:135x10 185x6 235x10+1rep 255x8+1rep 275x6+1rep 300x3+15lb!!

BB curl dropset:85x3+2partial 75x5+1partial 65x5+2partial *great form and short rests=great pump

Seated Hammer Curls:30'sx6 30'sx5 30'sx5

DB preacher curl:35'sx8 35'sx6

Time:1:00

Comments:I didn't feel completely together when i went to the gym today but still had a great workout. The highlight of the workout was the deads. I pulled 300x3 today. First time to ever hit 300 on deads. They felt amazing and i couldn't have possibly squeezed out a 4th rep.
85lb is also the most i've ever done on the BB curls and my form was flawless.
...So i guess it was a good workout despite not being with it when i first showed up :D

In the kitchen:

Meal 1: oatmeal and whey

Meal 2: dextrose, whey (PWO)

Meal 3: turkey on rye

Meal 4: not yet

Meal 5: not yet

In my world outside the gym and kitchen: I had two of my three finals yesterday and they went pretty good. They were my two easy finals. i have a biochemistry final on friday that i desparately need to study for.
I have been really pounding the calories the past few days and i'm getting back into my serious bulking mode:D. Workouts are going good and i'll be home in a few days and be able to really focus on my sessions.

aka23
12-09-2003, 09:37 AM
Nice work with the deadlift and BB curl PRs. I really disliked when I had multiple finals on the same day. It was especially bad when there was little break between the exams.

Mik
12-09-2003, 09:41 AM
Nice few workouts p-man! Strength is looking great. That leg session looked killer.

Good luck with the exams!

clvmike19
12-09-2003, 09:43 AM
Hella nice work on the DLs. I have to get back into those. BTW how do you do the BO rows? Do they work the back well?

pruneman
12-09-2003, 10:23 AM
aka: Thanks! I don't like having two finals on the same day. It is alot of stress. Fortunately they were my two easiest finals and i did not have to study as much for them as i would for my harder finals. There was also a good amount of time between the two finals so i was able to study in between them.

Mik:Thanks fo the kind words!

clvmike:thanks bro! here is a link that shows BO rows. I think that they are a great mass builder for the back. I am currently thinking of replacing them in my routine with db rows simply because i have been doing bo rows for a long time and they are getting a little stale. But I would definately reccomend them as a staple of any back day. http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html

clvmike19
12-09-2003, 12:31 PM
thanks! Ill give them a shot on back day. I think I need more compound movements in my workouts and a little less isolation.

JustinF
12-09-2003, 12:36 PM
Nice couple session p-man. Keep up the hard work. Nice job on thise deads!

Jiin10
12-09-2003, 08:57 PM
nice lifts pruneman, i like to see the good volume you have been doing! nice gains with the deads! keep up the hard work

pruneman
12-10-2003, 12:17 PM
Date:wednesday 12/10

In the gym: cardio

Treadmill HIIT
5 min 7.5mph 0%incline (warmup)

1 min 10mph 2.5% incline/45 sec 7.5mph 0% incline

1 min 10mph 3.0% incline/45 sec 7.5mph 0% incline

1 min 10mph 3.5% incline/45 sec 7.5mph 0% incline

1 min 10mph 3.5% incline/45 sec 7.5mph 0% incline

1 min 10mph 3.5% incline/45 sec 7.5mph 0% incline

1 min 10mph 3.5% incline/45 sec 7.5mph 0% incline

1 min 10mph 3.5% incline/45 sec 7.5mph 0% incline

1 min 10mph 3.5% incline/45 sec 7.5mph 0% incline

1 min 10mph 4.0% incline/45 sec 7.5mph 0% incline

2 min 7.5mph 0% incline (cooldown)

2 min 4mph 0% incline (cooldown)

Comments:Pretty good HIIT session. I was tired when I was finished, but not exhausted. I probably would have done a few more intervals but the DOMS in my back from yesterday's deads was starting to bother me and I had to go study anyhow. I think I am going to rearrange my routine so that my back day does not interfere with the HIIT sessions.

In the kitchen:

Meal 1: oatmeal, whey, few walnuts

Meal 2: turkey on rye, carrots, oatmeal

Meal 3: whey shake, oatmeal, walnuts

Meal 4: not yet

Meal 5: not yet

In my world outside the gym and kitchen: My appologies to everybody whose journal i am neglecting. I have been really busy studying. My last test is on friday and i'll be back to journal land after that.

pruneman
12-10-2003, 01:34 PM
clvmike: Thanks for stopping in. Hope you like the BO rows. They've always done the trick for me.

JustinF and Jiin10: Thanks for stopping in fellas and for the kind words.

midee1
12-10-2003, 02:55 PM
Good luck on your tests man. Be glad to have ya back in journal land.

Bruteman
12-10-2003, 03:11 PM
Getting your workouts in and dealing with the stress of exams. You're kickin' @ss man!

aka23
12-10-2003, 11:03 PM
Nice workout. Many would have trouble with only 45 seconds of recovery after a 1 min work interval. It is good that you are letting school take priority over the Internet. Sometimes the journals can be addictive.

Mik
12-11-2003, 12:21 PM
Good luck p-man. Ace those bad boys!

pruneman
12-11-2003, 02:56 PM
Thanks for stopping by my journal everyone. I have one more final tomorrow then i'll be back in your journals. Haven't had much time to make more than a few random posts. Workouts are still going strong though.

today i did Chest/Tris

Incline DB press: 55'sx10 60'sx4 55'sx5+2partial 55'sx4+1partial
DB flat press: 75'sx3 70'sx4 65'sx6+1partial 65'sx4+1partial
Cable crossovers: 20each sidex12 25x10 30x6
DB Pullover: 75x10
Skulls: 55x15 75x10 80x5
Dips: BW+50x7 BW+50x6 BW+50x5
Kickbacks: 20x10 15x10 15x11/10
Incline oblique situps: BWx15 BWx10 BWx8 (30sec rest between sets)
Leg lifts: BWx10 BWx10 BWx8

time=0:53

Real good lift today. I was a little dissappointed with the presses but i haven't done incline before flat presses in a while. I also squeezed a few reps with the 75's. that's the first time i've used the 75's. It was high volume with short rest periods today. Really kept the intensity up.

Now back to studying
peace

JustinF
12-12-2003, 07:55 AM
Nice session yo. Finals are done!!!

pruneman
12-13-2003, 07:23 AM
JustinF: Thanks man. The semester is over and i'm going to be home for a month, which means i'll have plenty of time to focus on my sessions and eating.

Went to the gym yesterday after my last final and it just wasn't happening. It was supposed to be shoulders/traps day. I guess i was worn out from my finals and i decided to just make it a rest day and come back hard for my next session.

clvmike19
12-13-2003, 08:05 AM
Nice work with the 75s. Incline DB is tough thats looking good too. I think I need to add skulls to my workout.

Wikked1
12-14-2003, 11:58 AM
Great lifting dude and all in under an hour NICE WORK! HOPE you kicked @$$ on those finals!

pruneman
12-14-2003, 06:57 PM
clvmike and wikked1: Thanks for the kind words fellas! I'll have some sessions posted real soon.

I just ordered a tub of opticen and nitrean from ALN.com. I can't wait to try it. I got the chocolate MRP and vanilla protein powder. From all i've read in the ALN forum they are pretty tastey so i'll give my $0.02 when i try it.

I did cardio yesterday and rested today. I've just sorta been lounging around the house catching up on some rest and eating. The past week at school really wore me out with finals.

clvmike19
12-14-2003, 07:41 PM
cardio is the devil! Be very wary of such voodoo.

pruneman
12-15-2003, 08:30 AM
Date:Monday 12/15

In the gym: Legs

ATF squat: 95x10 135x10 155x6 155x6 155x4
did these with short rest periods (30-45sec) that is why the weights may seem a little lower than normal

Parallel squat:185x5 185x5

Leg press: 240x10 290x10 340x6

SLDL:135x10 185x8 205x5 205x3(30 seconds rest between sets)

Lying leg curls/Leg extensions superset:100x10/150x10 110x6/160x8 90x10/170x8

standing calf raises (machine):200x12 210x10 220x9 230x8(30 seconds rest between sets)

Seated calfs:90x10 100x7 100x7 90x8 (30 seconds rest between sets)

time 0:42

comments: Today's workout was probably the best session i've had in months. I've had plenty of time over the past two days to rest up and eat and i'm feeling very rejuvinated.
All my rest periods today were under a minute and i finished the entire workout in under 45min. This is a rare thing for me. I tend to procrastonate and just sorta find things to do in the gym and it usually takes me about an hour to complete a session. The gym was not crowded today and I didn't have to wait for any machines.


In the kitchen:
Diet has been clean. Haven't been counting calories but i've been eating like a maniac. If i have time, i will start counting calories more closely but I am not too worried about it.

In my world outside the gym and kitchen: I have a doctors appt tomorrow to have more blood tests done. Hopefully everything is ok, but it is a little unnerving knowing that something is wrong with my liver. The previous tests showed that my enzymes were two standard deviations above normal levels. Hopefully it is not a serious problem.

Wikked1
12-15-2003, 08:38 AM
Nice leg day pruneman.....real nice.....count calories? YES do it make time this is important! Good luck ,hope the tests return NORMAL!

clvmike19
12-15-2003, 09:15 AM
Are you taking any meds that could cause the liver enzymes to jump? A few years ago I had that situation, but it was nothing to worry about just a minor side effect of the meds.

Bruteman
12-15-2003, 09:43 AM
Kick starting the week with a good leg session! Way to go dude! Hope all goes well at the doctors.

pruneman
12-15-2003, 09:46 AM
wikked1:Thanks man. Ok ok, i'm counting.

clvmike: The only possible thing i can think of is creatine. I've stopped taking the creatine and am having more test taken tomorrow, so hopefully they'll come back normal.

Bruteman: Thanks bro.

Darracq
12-15-2003, 01:22 PM
[QUOTE=pruneman]wikked1:Thanks man. Ok ok, i'm counting.

clvmike: The only possible thing i can think of is creatine. I've stopped taking the creatine and am having more test taken tomorrow, so hopefully they'll come back normal.

Bruteman: Thanks bro.[/QUOTE

To bad we didnt live closer together, cant find anyone to lift with, i wouldnt even have to change the weights.

clvmike19
12-15-2003, 01:27 PM
I have noone to lift with. My one friend who goes to my gym refuses to lift with real weights. He thinks you get bigger/stronger by some sort of magic. He gets on me for eating too much! LOL! I told him you have to eat to get big, but he refuses to believe it.

So yeah. Noone with a right mind to lift with. So I usually go at it alone.....

pruneman
12-15-2003, 01:55 PM
I would love to have a lifting partner who is as dedicated as i am. I've tried taking my brother and my suitemates with me several times but they are very inconsistent. When i first started lifting about 8 months ago my brother and i were about equal strength and lifting with him would have been ideal, but he is a runner and doesn't want to "get big" as he puts it. My suitemates...they're just bums. They aren't fat, infact they are in decent shape, i just can't get them to go to the gym with me.
It's nice to go alone sometimes so that i can have shorter rest periods and just get in and get out but i think i would much rather have a training partner for the motivation and support (and to spot me).

Darracq
12-15-2003, 02:05 PM
I know what you mean. My friends are all a lot bigger than me but only one of them lifts and he live 60miles away. Im still stronger than them even though they out weight me by 40 to 60 pounds. I love it.

Coke
12-16-2003, 04:01 AM
You will hook up with others bro...there are drawbacks either way but a good partner can't be beat. I think the key is to strike a balance between training on your own and with someone else. I lean more toward the solo sessions. Earlier on I had to contend with the partner wanting his way all of the time. You really only need someone mainly for bench pressing...

pruneman
12-16-2003, 05:16 AM
Darracq I think it's cool being stronger than someone who's bigger than you. That's the way it is with my suitemate. He has about 30lb on me but i am considerably stronger than him.

CoCoa:You hit the nail on the head. I think a trainng partner would be great for motivation but I think it would also slow me down for some sessions. I have never really trained with a partner and would like to try it sometime.

Darracq
12-16-2003, 06:13 AM
I do injoy lifting alone most of the time, I dont have to worry about anybody but myself, But like you said, it might help to have someone push you harder once in awhile. I seem to know when i cant do another rep in bench, i can just about always squeese that last rep out.

Mik
12-16-2003, 07:33 AM
I agree. I wish I had a partner for bench days but that's about it. I prefer to lift on my own usually. Then again, I lft at home and don't have a choice lifting alone. lol

clvmike19
12-16-2003, 08:37 AM
I think chest day is the only day that I need a partner. But it can be cool to lift with someone for support. But alot of the times Id rather be alone. Most people are slackers, slugabouts, and hangover drones-like me.........:D

Darracq
12-16-2003, 08:40 AM
I cant stand anyone goofing off when im lifting, It really pisses me off, Good thing i dont do roids or i would probably kill someone. LOL.

pruneman
12-16-2003, 08:58 AM
That was my problem when i'd lift with my friends. they either didn't know what they were doing or they just goofed around. It really can piss you off when you go lifting with someone and they F*** up your entire session cause they were goofing around.

clvmike19
12-16-2003, 09:00 AM
Or dont want to lift when you get there.

pruneman
12-16-2003, 09:03 AM
This is exactly why i just lift alone :D

pruneman
12-16-2003, 09:33 AM
Just got my order from AtLarge Nutrition today! 1 tub of opticen and 1 tub of nitrean. Can't wait to try it. It's supposed to be a xmas present from the folks so i may not be able to try it until after xmas but I will try to sneak one in :D. The ALN shirts are badass.

Darracq
12-16-2003, 09:36 AM
Might have to try it out and do some re wrapping LOL.

galileo
12-16-2003, 11:06 AM
:eek:

cphafner
12-16-2003, 01:12 PM
how did finals go? u back home for the holidays? hope you have a good gym at home. U may be gettign a break from school, but no break times allowed from the gym!

pruneman
12-16-2003, 01:45 PM
Finals went well. Just got my grades yesterday. Only class i didn't get an A in was german...A-. Guess i can't really complain since i didn't really do any work in that class at all. Now that i'm home i should have more than enough time to concentrate on my sessions and eating.

pruneman
12-16-2003, 02:08 PM
Date:Tuesday 12/16


In the gym: Chest/Shoulders

Incline DB press: 55'sx10 55'sx6+1partial 55'sx4+2partial 55'sx3+2partial

DB flat press:55'sx10 60'sx7 60'sx6+2partial 65x4

Cable crossover: 40x12 55x9 55x8 55x8

DB pullover:70x12 75x8 75x5

BB military press:75x11 85x5 85x6+2partial 90x4+2partial (90sec rest between sets)

Cybex lateral:40x12 50x9 55x8 60x6 (30sec rest between sets)

Front raises:15'sx10 15'sx8 15'sx8 15'sx10

Rear delt DB laterals:25'sx12 30sx8 30sx8 30sx8 (30sec rest)

dips:BW+55x8 BW+65x5 BW+65x4-->BWx4

Time:0:59

comments: Pretty good session today. Nothing spectacular. The past several sessions, i have been using shorter rest periods with higher reps and lighter weights. It really is getting my heart pumping pretty good...but i will be back to heavier weights and lower reps soon.
BW+65 is a new PR for me on the dips. I usually rep with 50-55lb. They were feeling good so i just decided to try the 65lb DB.

Here's something random...There was a dude in the gym today (the weight room, not the machine room) who was in an electric wheelchair. This really surprised me because the weight room is small and not extremely well equiped. I can't imagine that he was really getting a decent workout...in fact it sorta looked like he was just rolling around on the floor. I'm not trying to be mean or make fun of people who have a handicap...he just seemed really out of place.

In the kitchen:
good and clean...been eating a ton.

In my world outside the gym and kitchen: Went out last night to look at digital cameras. My folks might buy me one for xmas!!! If i get it, i'll be able to post some pics of my skinny arse up here...i know i've been saying i would post pics for a long time.

If anyone has any suggestions or advice on the digital cameras please let me know.

On another note...i really need to figure out what it is that i'm eating that is giving me this amazing gas. These are not normal farts i'm talking about here. They can kill...and they hang around too. Hopefully whatever it is will be worked out of my system soon and i'll be back to my pleasant smelling self.

Darracq
12-16-2003, 02:20 PM
Good job, I guess im going to have to try 65 no dips now LOL.

Darracq
12-16-2003, 02:21 PM
65 on dips not no dips.

aka23
12-16-2003, 07:47 PM
Here's something random...There was a dude in the gym today (the weight room, not the machine room) who was in an electric wheelchair. This really surprised me because the weight room is small and not extremely well equiped. I can't imagine that he was really getting a decent workout...in fact it sorta looked like he was just rolling around on the floor. I'm not trying to be mean or make fun of people who have a handicap...he just seemed really out of place.

There are a couple guys in wheelchairs that workout regularly at my gym. I agree that it does seem out of place. However, the guys that I have seen do appear to get decent upper body workouts. They use machines and do a few freeweight exercises with the help of a spotter or two. I imagine that if I was in a wheelchair, I would attempt to continue lifting with my upper body.

pruneman
12-16-2003, 08:32 PM
I am sure if i were in a wheelchair i would continut to lift with my upper body as well. This person did not have a spotter and was not doing any type of exercises that i am familiar with. Perhaps it was some sort of rehab or physical therapy.

Wikked1
12-17-2003, 07:28 AM
Look at those DIPS.....nice work dude!!!

Mik
12-17-2003, 08:24 AM
Check out the Coolpix digicams pruneman. I got one not long ago based on a rec. from Gal and some research I did. So far I love except it doesn't make me look big. :(

pruneman
12-17-2003, 07:00 PM
Wikked1: thanks man

Mik: thanks for the advice. I will take a look at those

Feeling pretty tired now. It was a long day. I did 30min on the eliptical trainer tonight...one of the hill programs. It was a pretty good workout. I also did abs. Spent the rest of the afternoon getting a truckload of firewood for my dad and trying to fix the kitchen faucet. I was doing dishes last night and the handle to the faucet just sorta broke off. not very cool cause the water was running when it broke off :D.

Got some good news back on the blood tests that i had done. the test for hepatitis was negative. I didn't think that it would be positive but it was just nice to know for sure. The only reason i was a little worried about it was because I have several piercings and that is pretty much the only way i could have gotten hepatitis....but it is now nothing to worry about :D

I feel like i've lost a good bit of size since i stopped taking creatine and it's kinda bumming me out. I don't have any way of comparing my weight to what it was before i stopped the creatine because i left my scale at school and the one i have here at home isn't calibrated the same as the one i have at school. Oh well...hopefully i'll be back on the creatine soon.

think that's about it for now.

pruneman
12-18-2003, 03:34 PM
Date:Thursday 12/18

In the gym: Back/traps

WG pullup: BWx12 BW+10x6 BW+15x4 BWx6 BWx4

CG pullup:BW+15x6 BW+15x5 BWx7 BWx5

BO row: 95x12 115x8 135x6-->115x4-->95x6

DB row:45x12 55x8 65x5L/6R

Deads:135x10 185x6 235x6 265x8+10lb 285x5+110lb 305x3+5lb!!

Smith shrugs/WG pulldown:1ppsx15/90x12 2ppsx6/110x8 2ppsx6/120x4 2ppsx4

Seated incline shrugs:75'sx8 75'sx8 75'sx10:D

Time:0:58

Comments:I wasn't really feeling it until I did the deads. I went up 5lb on the deads and they felt easier this week than last week when i did 300. I am really liking the deads. I avoided them for a long time...not sure why...guess i was scared:D. But now they are the highlight of back day.

I think that part of the reason why my past two sessions have only been mediocre is because i have been working out in the afternoon. I typically go to the gym in the morning but i am trying to get into a new routine because i will have to adjust for my class schedule next semester. Sessions should be back to normal in no time.

In the kitchen:

Meal 1: oatmeal and whey

Meal 2: cottage cheese, walnuts

Meal 3: turkey on whole wheat

Meal 4: 40g dextrose, 20g whey

Meal 5: carton of egg beaters, oatmeal

Meal 6: Hamburgers (w/ lean burger), some veggie...not sure yet

Meal 7: Cottage cheese, walnuts

In my world outside the gym and kitchen: I got a digital camera today but it is supposed to be a xmas present from my folks. After christmas i will probably post a pic so i can give all of you an idea of where i am.
My abs are very sore today for some reason. I did abs yesterday before cardio but it was the same stuff i normally do. Only difference is that i used much shorter rest periods to keep the intensity up.

midee1
12-18-2003, 04:16 PM
Date:Thursday 12/18
Deads:135x10 185x6 235x6 265x8+10lb 285x5+110lb 305x3+5lb!!
.


Awesome deads man. :thumbup: I'm going to start them back up and try to be more consistent myself.

Bruteman
12-18-2003, 04:25 PM
Got to comment on them deads, looking good dude! I'm just as impressed with all the pullups though. You got 9 sets of them in there total. I'd be huffing and puffing like a porn flick if I tried that!

Glad to hear the blood tests came out ok! Do they know what caused the problem in the first place yet?

Teufelhund
12-18-2003, 04:35 PM
yep. deads are awesome. Good work.

pruneman
12-18-2003, 08:32 PM
Midee: Thanks man. I have come to the conclusion that deads are addicting. Since i've started doing them, i haven't been able to get enough.

Bruteman: Thanks. As for the blood tests, i am still not sure what is going on. I have another appt on the 29th. Hopefully this appt will clear up whatever the problem is...and hopefully i'll be allowed to start taking creatine again:D

[/B]Teufelhund:[B] Thanks for the kind words and for stopping in. Welcome to my journal!

Not too much to say about tonight. Went out xmas shopping at the mall. I hate going to the mall around xmas. There were so many people there and i got a friggin cardio session just walking from my car to the door cause we had to park like fifty million miles away. Still have a few people to shop for. Hopefully i'll be able to get out during the day tomorrow before traffic really picks up.

My back is definately feeling it from tonights session...in a good way though. I am liking my new 4 day split. It was just too much before with 5 days of lifting a week.

JustinF
12-19-2003, 03:52 AM
Sweet deads bro! Excellent work!

Coke
12-19-2003, 06:25 AM
Real nice back session man, like the deads - keep it up!

pruneman
12-19-2003, 08:42 AM
JustinF and Cocoa: Thanks for the kind words fellas. Always nice to see you peeking in my journal :D

Date:Friday 12/19

In the gym: arms/calfs

BB curl/pushdowns: 75x8+2partial/75x12 75x5+2partial/80x10 75x4+3partial/80x8 75x4+2partial/80x7

EZ Preacher curl/skullcrushers: 25(each side)x8/20esx12 25esx8/25esx9 25esx8/30esx5

DB Hammer curl/kickbacks: 40sx4/20x10 35'sx6/20x10

Dips:BW+55x10 BW+65x6 BW+65x5

Standing calf machine:200x12 200x10 220x10 240x8

Seated calfs:95x10 95x8 95x8

Standing Smith calfs:2ppsx10 2ppsx8 2ppsx8

Time 1:01

In the kitchen:
Clean so far. Been really working hard the past few days on keeping the calories high. I really would like to be up to 160 by January.

In my world outside the gym and kitchen: Nothing too exciting yet today. Just have to finish my christmas shopping.

galileo
12-19-2003, 09:19 AM
Nice workout. :cool:

briancurran01
12-19-2003, 02:23 PM
Nice workouts bro.

Hopefully one day I can catch up to you in some of these!!!

Darracq
12-19-2003, 05:17 PM
Nice job on the deads. Is your back sore when you have squat day. My back is sore just from squating im not sure if i could put a deal lift day in or not. Maybe i should alternate.

Bruteman
12-19-2003, 07:52 PM
Those dips are impressive man! Plus you did them after all that other arm work :thumbup: :thumbup:

Jiin10
12-19-2003, 07:55 PM
nice work with the arms and calves bro, dont your shoulders hurt when you do heavier weight with the tri kickbacks??

anyways congrads with your success with school this semester, im glad this semester is finally over, and get a few weeks off before the next dreaded one starts, haha good work keep it up

pruneman
12-20-2003, 06:56 AM
Galileo, briancurran01, bruteman: Thanks fellas. :hello:
darracq: Thanks man. here's my split:
Monday: Legs (squats)
Tuesday: Chest
Wednesday: Cardio/abs
Thursday: Back (Deadlifts)
Friday: Arms, calfs
Sat/Sun: rest or cardio
...my back is usually a little sore after doing squats and after deads. I have tried to separated them as far apart in my split as i can. Usually two full days of rest is enough time for me to recover. :D Thanks for stopping by my journal.
jiin10: Thanks man. I hear you about the semester being over. I've been ready for a break for a while now. I usually don't do very heavy weights for the kickbacks because i do them late in my session. I do them more as a way to finish off my tris, but i can see how using heavier weight would hit your shoulders also.

Went to the gym last night w/ my dad. Did a little forearm stuff and tested my bench. I got 205 pretty easily and tried for 225 but had to have a little help. I'm not too upset by 205...I wasn't really taking it too seriously, just trying to kill a little time while my dad did his stuff.

midee1
12-20-2003, 07:22 AM
Galileo, briancurran01, bruteman: Went to the gym last night w/ my dad. Did a little forearm stuff and tested my bench. I got 205 pretty easily and tried for 225 but had to have a little help. I'm not too upset by 205...I wasn't really taking it too seriously, just trying to kill a little time while my dad did his stuff.

Good job on 205. I can only dream of it. It's cool that you went with your dad. Did you show him how it was done? :cool:

clvmike19
12-20-2003, 09:58 AM
Nice job with the bench. My old max was 225, I dont think I could get it now. How did school end up? I ended with a 3.4, I shouldve put some more effort into it. I prob couldve had made one of those B's an A.

pruneman
12-20-2003, 10:12 AM
Midee1: Thanks man. I tried to do some stuff w/ my dad but he has his own routine (sort of) and I don't think he really knows what he's doing. For example he is very proud of being able to do the whole rack for the calf machine, but he mostly uses his quads. The only "real" exercise he does is pullups. Other than that he does some curls and a little tricep stuff and a couple of machines but for some reason he refuses to bench, squat, or deadlift...not even with light weight. Basically...he has no idea what he is doing, but i am happy that at least he goes and does something. I am trying to get him to get into a routine and have been giving him a little advice. Hopefully he'll go sometime with me and we can acutally have a good workout. He is the only other member of my family who is interested in lifting...my mom is a marathon runner (just finished her first marathon:D) and my bro is also a runner (very fast).

clvmike:Hey man...always nice to see you here :hello: School was pretty good this semester overall. I could have worked harder, but i kinda took it easy and had a good time. I got all A's except for German. Friggin german i got an A-...I'm sure i could have had an A if i would have worked harder, but i just ran out of time with all the work i had to do for physics and biochemistry. So all in all it was a pretty good semester...but I'm definately enjoying the time off :D

clvmike19
12-20-2003, 10:14 AM
I took German in HS. I might take it again sometime in college. I liked it alot more than spanish. What is your major? Im an Ed. major (Secondary History).

pruneman
12-20-2003, 10:23 AM
I'm a biology major at a small college in Pa (lycoming). I tried to take spanish in HS but REALLY didn't get along w/ the teacher at all :D so i took german and liked it. I'm a junior this year though and i haven't had any german since HS so I had to relearn alot of it. what year are you?

pruneman
12-20-2003, 02:52 PM
Date:Saturday 12/20

In the gym: cardio

Treadmill HIIT
5 min 7.5mph 0%incline (warmup)

1 min 10mph 4.0% incline/45 sec 7.5mph 0% incline 6:45

1 min 10mph 4.0% incline/45 sec 7.5mph 0% incline 8:30

1 min 10mph 4.0% incline/45 sec 7.5mph 0% incline 10:15

1 min 10mph 4.0% incline/45 sec 7.5mph 0% incline 12:00

1 min 10mph 3.0% incline/45 sec 7.5mph 0% incline 13:45

1 min 10mph 3.0% incline/45 sec 7.5mph 0% incline 15:30

1 min 10mph 3.0% incline/45 sec 7.5mph 0% incline 17:15

1 min 10mph 2.0% incline/45 sec 7.5mph 0% incline 19:00

1 min 10mph 4.0% incline/45 sec 7.5mph 0% incline 20:00

5 min 8.1mph 0% incline (cooldown)

Comments:Looking at it now, it was a pretty good session. I beat my previous HIIT session. Had a pretty bad experience though doing it. This is definately my embarrassing story for today...About half way through the session I really had to go to the bathroom. I managed to finish the intervals but had to run to the bathroom as soon as i finished them. Came back to do my cooldown. I'm sure if my session wasn't cut short, I could have done several more intervals. I think the lady walking on the treadmill next to mine thought i was having a heart attack or something when i jumped off the treadmill and bolted for the door.

In the kitchen:
Lots of clean stuff. It's great being home and being able to eat whenever I want to :D. Tonight, my mom is making meatloaf...can't wait

In my world outside the gym and kitchen: Not too much exciting happened today. I ran into a friend from highschool on my way out of the gym....that's about it. I may go out and watch movies at a friends house tonight. Nothing special.

pruneman
12-20-2003, 09:26 PM
Ok i got my digital camera up and running. Here is a current pic. I will get some more on here when i have time. I know that i'm a small guy in general but if anyone can comment on specific proportionally weak spots I would be glad to hear the criticisims...I'll get a back shot and the wheels up tomorrow if i have time

Oh yeah...just a little general info...I've been training less than a year and have gained ~30-35lb.

Coke
12-20-2003, 09:32 PM
Overall a good pic, hard and lean physique...excellent detail in your bi's bro! - :thumbup:

Bruteman
12-20-2003, 11:40 PM
I won't make my final comments till I see the other pics, but d@mn you and your genetically freaky biceps peak!

midee1
12-21-2003, 07:56 AM
:withstupi

Great job on the gains. I wish I had that problem. :rolleyes: 1 year so far. lost 30 and still have a bunch to go.

Keep :burger: and you will continue to grow.

pruneman
12-21-2003, 09:51 AM
Thanks guys! Here are the rest of them...

aka23
12-21-2003, 10:02 AM
Comments:Looking at it now, it was a pretty good session. I beat my previous HIIT session. Had a pretty bad experience though doing it. This is definately my embarrassing story for today...About half way through the session I really had to go to the bathroom. I managed to finish the intervals but had to run to the bathroom as soon as i finished them. Came back to do my cooldown. I'm sure if my session wasn't cut short, I could have done several more intervals. I think the lady walking on the treadmill next to mine thought i was having a heart attack or something when i jumped off the treadmill and bolted for the door.

Nice session. I have had that problem several times. For me it is most likely to occur while cycling outdoors in cold weather or running up/down hills outdoors. Eventually I started making a point of going to the bathroom immediately before doing cardio. In the rare cases where I do need to iterrupt the session, I continue where I left off as soon as I return.

Bruteman
12-21-2003, 10:32 AM
Don't see any glaring weak points, maybe lat width could use some work. Basically you just need more size(don't we all :p ).

I think I mentioned this another time you posted pics, but your lower back is awesome! You can tell you deadlift with some good weight. You've got a real deep valley running down your spinal erectors there!

JeffWillConquer
12-21-2003, 10:57 AM
I bet you pick up a lot of ladies with those bi's. Lower back looks good too.

Darracq
12-21-2003, 11:51 AM
I have some pretty nice bi`s and i cant pic up any women. Maybe its my stick legs LOL

Bam Bam
12-21-2003, 12:47 PM
goood arms good build in general i think your posing sucks like mine and that kinda hurts with things like lat spread

clvmike19
12-21-2003, 04:10 PM
Lookin good man. You weigh 158? Better get teh wimmens with those gunzzz!

pruneman
12-22-2003, 05:49 AM
Thanks everyone for the comments. I know my posing sucks :D. My goal weight right now is about 170..I still have about 12-13lb to go. I'll post more pics of my progress in a month or so.

Lazy weekend. Didn't really do anything. Just finished up getting ready for christmas and hung out with friends. Nothing to special to report.

Mik
12-22-2003, 06:50 AM
Pics look good p-man. I agree with the others, your bi's have a great pic and your lower back looks awesome. Keep working the width. Your weakest point is posing (not that I can talk, mine sucks too) but that'll come. Nice gains so far man!

clvmike19
12-22-2003, 09:23 AM
the race to 170 is on!

pruneman
12-22-2003, 08:29 PM
Mik: thanks :D

clvmike: :eek:

Date:Monday 12/22

In the gym: Legs

ATF squat: 95x10 145x10 155x8 165x5 165x4
(45-60sec)

Parallel squat:190x5 190x6 (30 sec rest)

Leg press: 300x12 350x9 400x5

SLDL:135x10 185x8 205x7 215x5

Lying leg curls/Leg extensions superset:105x8/160x10 95x6/170x8 90x8/180x7

standing calf raises (machine):toes in: 200x14 210x12 210x11 220x10 240x8
Toes out: 220x10 200x9 180x10(30-45 seconds rest between sets)

Seated calfs:90x12 100x8 100x8 90x8 (30 seconds rest between sets)

comments: Another really good leg day today. My recent leg sessions have been really intense. I hope i'll be able to walk tomorrow :D


In the kitchen:
Diet has been clean. Fell short on calories today

In my world outside the gym and kitchen: Thanks to everyone who commented on my pics!

I have run into several people that i went to high school with and they have told me that i look stronger and bigger..."have you been working out?"

Sorry to everyone whos journal i am neglecting. Tis the season to be busy.

clvmike19
12-22-2003, 10:02 PM
You have a good leg day going there. I wish I could get that kind of volume in. Maybe I should try harder. Good work. BTW I hit 160 today!! Catch me while you can ;)

JustinF
12-23-2003, 06:05 AM
Nice session bro. Pics look good. Keep up the hard work, it's paying off.

Coke
12-23-2003, 09:00 AM
Good leg session P - you are on the right track bro 4 sho!

briancurran01
12-23-2003, 09:06 AM
Mik: thanks :D

clvmike: :eek:

Date:Monday 12/22

In the gym: Legs

ATF squat: 95x10 145x10 155x8 165x5 165x4
(45-60sec)

Parallel squat:190x5 190x6 (30 sec rest)

Leg press: 300x12 350x9 400x5

SLDL:135x10 185x8 205x7 215x5

Lying leg curls/Leg extensions superset:105x8/160x10 95x6/170x8 90x8/180x7

standing calf raises (machine):toes in: 200x14 210x12 210x11 220x10 240x8
Toes out: 220x10 200x9 180x10(30-45 seconds rest between sets)

Seated calfs:90x12 100x8 100x8 90x8 (30 seconds rest between sets)

comments: Another really good leg day today. My recent leg sessions have been really intense. I hope i'll be able to walk tomorrow :D


In the kitchen:
Diet has been clean. Fell short on calories today

In my world outside the gym and kitchen: Thanks to everyone who commented on my pics!

I have run into several people that i went to high school with and they have told me that i look stronger and bigger..."have you been working out?"

Sorry to everyone whos journal i am neglecting. Tis the season to be busy.

Nice leg session buddy!!!

One day hopefully i will have the definition in arms that you have. Nice pics. If you want to look. I have some pics posted also.

pruneman
12-23-2003, 12:50 PM
Date:Tuesday 12/23


In the gym: Chest/Shoulders

Incline DB press: 55'sx11 60'sx7+1partial 60'sx3 55'sx5+2partial (45-60sec rest)

DB flat press:70'sx7 75'sx4+1partial 70'sx4+2partial 65x5+1partial (90-120 sec rest)

DB incline flyes: 40'sx10 45'sx8 50'sx6 (45 sec rest)

DB pullover:75x9 75x6 75x6

BB military press:80x9 85x6 85x5+2partial 70x7 (90sec rest between sets)

Cybex lateral:50x12 60x8 65x6 (30sec rest between sets)

Front raises:20'sx8 20'sx7 20'sx8

Rear delt DB laterals:30'sx12 35'sx8 35'sx8 (30-45sec rest)

dips:BW+65x8 BW+65x5-->BWx4

Time:0:57

comments: really good session today. I was in and out in under an hour. Everything just flowed today. The weights were just where i wanted them for most of my lifts. I felt big today :D. This is also the first time i've been able to use the 75's for DB flat press for a reasonable number of reps. This was one of my goals that i have been trying to meet. And yes i plan to reward myself...Jamaican rum (enough said :alcoholic)

In the kitchen:
nothing special to report here. Diet's been clean since i've been home. My parents had a party at the house last night and there was TONS of really bad holiday food and i stayed away from all of it (mostly :D)

In my world outside the gym and kitchen: I had more blood work done today. My mom talked to one of her partners (who happens to be a liver specialist). He said that a possible reason my enzymes are elevated is because of the amount i exercise. So they are going to test to see if my muscle enzymes are also elevated and if they are then the cause of my little liver scare is just exercise :D...hope all goes well. I'll post more when i find out what is up.

cphafner
12-23-2003, 03:09 PM
prune: I would say you look very proportional right now. Another 12-13 and you'll look great! Keep up the good work!

midee1
12-23-2003, 03:14 PM
Date:Tuesday 12/23
In my world outside the gym and kitchen: I had more blood work done today. My mom talked to one of her partners (who happens to be a liver specialist). He said that a possible reason my enzymes are elevated is because of the amount i exercise. So they are going to test to see if my muscle enzymes are also elevated and if they are then the cause of my little liver scare is just exercise :D...hope all goes well. I'll post more when i find out what is up.

Hope thats all it is man. Good lookin shoulder day. :)

Teufelhund
12-23-2003, 03:28 PM
I wish you the best of luck Pruneman, I didn't know you were having problems.

um, maybe you should think about taking it easy on the Jamaican Rum for now, just in case...

pruneman
12-23-2003, 04:52 PM
cphafner and midee1: Thanks fellas :D

Teufelhund: Thanks man. Yeah i should probably avoid the rum for now. I think i'm going to have to have a tincy bit but no more than that. Thanks for stoppin by the journal!

Jiin10
12-23-2003, 08:15 PM
nice chest and shoulder workout pruneman, im really liking the volume, i am def impressed with the fact that you dont find yourself tired after chest and can get a shoulder pump in there as well, i could never do that!

JustinF
12-24-2003, 05:08 AM
Great session p-man. Progress is awesome, inspirational.

Hope all goes well with the tests. :thumbup:

Mik
12-24-2003, 07:28 AM
Good luck with the tests p-ma. Hope all goes well. Merry Christmas.

Darracq
12-24-2003, 09:13 AM
NIce job on the DB bench and dips. dont those db`s give such a great pump. Your making me work hard on them dips also. lol

aka23
12-24-2003, 09:19 AM
Nice workout. I hope the enzyme tests go well. Enzymes can be elevated for as long as days after strenuous exercise, and many doctors do not ask about training history when analyzing such tests. Here are some related studies.

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=8107477&dopt=Abstract
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=10450482&dopt=Abstract
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=11104450&dopt=Abstract
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=9130176&dopt=Abstract
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=8799595&dopt=Abstract

pruneman
12-24-2003, 09:37 AM
Jiin: Thanks man. One of the downfalls of my current split is that i am doing shoulders and chest on the same day. I find that high volume sessions do not typically hinder my progress. I also like to switch between high and low volume and also like to vary rest periods. Right now i am doing more of a high volume and short rest period type thing with reps in the 6-10range. For a while i was doing longer rest periods with reps in the 3-8 range. Basically i just like the variety :D. Thanks for stoppin by!

JustinF and Mik: Thanks fellas. I should have some news on them by monday.

darracq: LOL I still have a way to go before i can catch ya on those dips, but every time i read your journal i realize that i cannot slack off. I started using DBs for my pressing exercises because i couldn't find a lifting partner and now i am hooked. DB presses are amazing!

aka:Thank you very much for the pubmed links. I will check them out today so that i have a better understanding of the situation when i go for my appt on monday.

Thanks everyone for stopping by the journal :p Merry Christmas!

pruneman
12-24-2003, 12:16 PM
Date:Wednesday 12/24

In the gym: arms/abs

BB curl/pushdowns: 80x7+2partial/80x12 80x4+3partial/85x7 75x6+2partial/85x8 75x5+2partial/90x5

EZ Preacher curl/skullcrushers: 30(each side)x9/25esx12 30esx7/30esx8 30esx7/30esx6

DB Hammer curl: 35sx7 35sx6

DB Kickbacks:20x12 25x10R/8L

DB incline curl:35sx7

Dips:BW+65x8

Leg lifts:BWx18 BWx12 BWx10 (30sec rest)

Incline Roman Chairs:BWx18 BWx15 BWx12

Incline oblique situp:BWx10 BWx8

Time 0:48

comments: Todays session was ace. all of my lifts increased greatly. Since I have started working my arms on their own day I have made significant strength increases especially in the BB curls. I typically don't do arms on wednesdays but had to rearrange my routine because the gym is closed for Xmas.

In the kitchen:
Will be increasing the calories.

In my world outside the gym and kitchen: Got my tests back from the lab today. I'll post the results later after i do a little research.

Darracq
12-24-2003, 02:01 PM
I dont know your right there with me on the dips. I think im going to have to go to 70lbs Monday Im going to have to get a belt im useing a cat leash right now its about to break LOL

YoBrickWall
12-24-2003, 02:10 PM
Merry Christmas

Ybw

midee1
12-24-2003, 03:44 PM
Hey Pruneman,

MERRY CHRISTMAS AND HAPPY NEW YEAR

pruneman
12-24-2003, 04:42 PM
Darracq: LOL...Cat leash eh. That is hardcore.

YBW and midee1: Thanks fellas...right back at ya.

My labs showed that my CPK (creatine phosphate kinase) level was more than double the normal, suggesting that the reason my liver enzymes were elevated is simply because of my intense exercise regiem. I am going to see a liver specialist sometime while i am home over Christmas break. I am not sure if i will have to adjust my routine in some way because of the elevated enzymes. I'll post more when i learn more :D Merry Christmas to all!

briancurran01
12-24-2003, 04:46 PM
Glad that it doesnt appear more serious pruneman.

Merry christmas. Hope you get lots of good stuff!!! :)

Darracq
12-24-2003, 07:03 PM
My girl friend works as a med tech. and she says you are doing to much damage to your muscles. She didnt think it was to much of a problem though.
Merry x-mas

Wikked1
12-25-2003, 06:25 AM
Merry Christmas Dude

pruneman
12-26-2003, 04:35 PM
Since my routine is apparantly too taxing on my muscles i took it easy today...didn't feel like a real workout w/o the volume :D but not a bad session. Set a few PRs. Here's what it looked like...

WG pullup: BWx7 BWx7 BWx6 the reason the numbers are so much lower than last week is because i went through the entire range of motion and squeezed at the top.

CG pulldown: 130x10 150x6-->140x4

BO row: 115x10 135x8

DB row: 55x12 65x8

Deads: 135x10 185x 6 235x5 285x7 305x4 310x4

DB Shrugs: 75sx12 85sx12 95sx8

seated incline shrugs 85'sx8 85'sx8

Sorry no time to reflect on the day :D I'm going to see Return of the king tonight w/ my bro and some friends. Peace

JeffWillConquer
12-26-2003, 04:37 PM
Enjoy the movie.

Coke
12-26-2003, 10:48 PM
You are doing very well bro, like the work - keep it up...The Lord of the Rings 3 was sweet, saw it Monday.

midee1
12-27-2003, 06:16 PM
:omg: I actually saw some ab work the day before Christmas. Feeling guilty early????

pruneman
12-27-2003, 06:37 PM
JWC and Cocoa: This was the best of the three...really liked the movie. The only thing i didn't like was that the ending took sooo long to get to. Everytime i thought it was going to end and the credits were going to roll there was another scene. But don't get me wrong...it was a GREAT movie!

Midee1: Wow, i guess that makes today the second time i've done abs this week. Think thats a new record for me...just trying to keep up with you :D

Jiin10
12-28-2003, 09:45 AM
nice back work pruneman, workout is looking good. good strength with the deads man, like to see the improvements. i heard that movie was good, did u like it?

pruneman
12-28-2003, 11:49 AM
Thanks Jiin10. Yeah the movie was great...go see it if you haven't already. It's the best of the three. :D

briancurran01
12-28-2003, 12:26 PM
nice work pruneman. keep it up.

pruneman
12-29-2003, 01:53 PM
12-29

Squat: 150x10 160x7 165x6 175x4

Leg press: 360x10 400x4 400x6

SLDL: 185X10 205X8 225X5 225X5

Leg curl/Leg extenstion: 100x9/170x10 100x8/175x7 100x6/180x6

Standing Calf: 200x12 210x12 220x10 240x8

Seated calf: 90x11 100x9 100x9

Time: 0:47

Comments:
Todays session was ace. I've been trying to cut out some of the repetative motions from my sessions to reduce the volume of my sessions. I'm still adjusting to lifting in the afternoon rather than the morning. I need to still figure out something for preworkout nutrition. I was bonking towards the end of the session today. I've been eating lunch around 12:00-12:20 and lifting around 2:15 so i think i may throw in a small snack before i hit the gym. This is how it will be when i get back to school. I have a class from 12:45-1:50 next semester and i'll be going to the gym right after class, so i might have some pretzles or a small protein shake before i go to the gym. I'll have it all figured out by the time i go back to school :D

midee1
12-29-2003, 02:25 PM
:bow:

Hell on wheels ain't ya!

cphafner
12-29-2003, 03:02 PM
workouts are looking nice. I enjoyed LOTR, eventhough the ending was long. Have you seen Last Samuri? That movie rocked!

Coke
12-29-2003, 08:18 PM
Good leg work, you mean business with all them sets...

Wikked1
12-30-2003, 07:02 AM
Nice leg day dude!! I usually save a piece of fruit for just before workout....then a protein bar.

rookiebldr
12-30-2003, 08:39 AM
The stiff legs are looking strong. Nice session.

My preference for pre-workout would be a small shake about 30min prior. 1/3 protein, 2/3 carbs.

pruneman
12-30-2003, 10:53 AM
Thanks everyone for the kind words and the advice. I think i may try a small shake today preworkout. I also like the idea of a piece of fruit because this is something that i can eat in class.

midee1
12-30-2003, 12:12 PM
Now don't go neglecting dem abs man.tuttut

Later.

pruneman
12-30-2003, 02:36 PM
12-29

Incline DB press: 60sx10 65sx4+2partial 60sx5+1partial 60sx6These were by far the highlight of my session today. The past few weeks I have been doing incline presses before flat presses to really hit my upper chest. 65lb DBs are a new PR for me on incline press.

DB flat press: 70sx6 65sx6+2partial 65sx6+1partial

DB flyes: 50sx8 50sx8

Dips: BW+65x6 BW+65x5-->BWx5[B]For some reason these were much weaker than previous weeks. Not really sure why...I just wasn't feeling it

Skullcrushers: 30lb each sidex7 30esx5 25esx8

Pushdowns: 75x7 70x9

Kickbacks: 15x12

Roman chair/pushups: BWx25/15 BWx20/15

Leg lifts: BWx12 BWx12

Time: 0:46

Comments:
Today's session was decent, but certainly not great. I'm really starting to like these shorter sessions.
I had to throw in some ab stuff for you midee. :D.

midee1
12-30-2003, 02:43 PM
I am honored to have affected you so greatly Grasshopper.

J/K session looked good to my. dips BW+65 and you weren't feelin it.

If ya want to feel it try my BW+65 :D

pruneman
12-31-2003, 10:45 AM
12-31

BB military press: 85x10 90x8 95x5 95x5+2partial

Upright row: 75x11 85x7 90x4

machine laterals: 60x 11 70x7 70x7

Front raises: 25sx6 20sx8 20sx9

rear delt: 35sx10 35sx8 35sx7-->20sx8

DB Shrug: 85sx10 85sx8 85sx8 75sx9

Standing Calf: 210x13 220x12 220x10 240x9

seated calfs: 95x12 105x9 105x8

Time: 0:50

volume=too much

Bruteman
12-31-2003, 02:35 PM
Everything is looking okey dokey in here.

Hope the holidays are going well for ya'.

Wikked1
01-01-2004, 08:30 AM
Volume=too much? NEVER!!! Nice work man!! Real nice !!! Have a Great New Year!

Jiin10
01-01-2004, 11:02 AM
nice shoulder, and calf session pruneman, always like to see the high volume workouts you got going...hope you have a happy new year bro

briancurran01
01-01-2004, 04:13 PM
Nice work there pruneman!!!

Hope you have a GREAT New Year!!!!

Coke
01-02-2004, 08:33 AM
You are a real fine bro, I wish you the best always - keep being persistent in the training man!

pruneman
01-02-2004, 01:26 PM
Terrible session today. Very pissed off. That is all.

midee1
01-02-2004, 03:09 PM
I can sympathize. I have them from time to time. Put it out of your mind and hit it hard the next time. Don't let it get you down. tuttut

Focused70
01-02-2004, 05:00 PM
That's what an Xbox is for, to take out all your frustrations on little itty bitty pixels the size of my tricep. =P

Soba

pruneman
01-02-2004, 06:41 PM
LOL If i ever had one of those things, i'd be so addicted to it i'd never make it to the gym :D

Coke
01-03-2004, 09:06 AM
It could not have been that bad...just go lighter on days like these and have fun with it bro - ;)

Darracq
01-03-2004, 09:19 AM
Hang in there, i think we all get in a hurry to get big and strong, I hurt my shoulder yesterday and im so pissed, i hope i dont end up lossing all i have worked for,

Mik
01-04-2004, 10:38 AM
Some damn nice sessions lately p-man! Keep up the good work man. Dips look great.

Wikked1
01-05-2004, 09:45 AM
Bad sessions happen every now and then........don't sweat it man.....you'll kick a$$ next time around! Guaranteed!

Bruteman
01-05-2004, 08:13 PM
Uh oh! It's been a few days dude. Where you at? You didn't fall prey to this d@mn flu going around did you?

cphafner
01-06-2004, 06:22 AM
nice pressing, prune!

JustinF
01-06-2004, 08:06 AM
LOL If i ever had one of those things, i'd be so addicted to it i'd never make it to the gym :D

That's what I thought, but I hardly ever use mine.

clvmike19
01-06-2004, 08:18 AM
I have a gamecube and only one game that I hardly ever play (NCAA Football 2004).

pruneman
01-06-2004, 08:22 AM
Thanks everyone for the bumps. logged on today and my journal was on the first page :D. Sorry for all the journals i've been neglectingt...i've been crazy busy. Had a good leg session yesterday but couldn't post it cause I left my log in my car after i got back from the gym and my dad borrowed my car. Today is chest/tris day and ill be heading to the gym soon. Peace

-prune

pruneman
01-06-2004, 10:57 AM
1-6

Incline DB press: 60sx10 65sx5+2partial 60sx5 55sx6+1p

DB flat press: 65sx7 65sx7 65sx5+2p

incline flyes: 50sx10 55sx6

Dips: BW+65x6-->BWx7 BW+65x4-->BWx5

Skulls: 30esx6 25esx9 25esx7

CGBP: 95x9 105x6 *first time ever doing these...took it easy

Straight bar pushdown: 65x10+2rp 70x6+2rp 70x5

Forearm curl/reverse curl: 20sx15/12sx12 20sx10/12sx12 20sx9/12sx8

Time: 0:53

Comments:
Not a bad session today. Nothing too exciting. The music in the gym was really lame. I need to make a workout tape to listen to while i'm in the gym.

Coke
01-06-2004, 12:13 PM
Good chest and tri work ...don't be so hard on yourself cause you've got it and are in the right game bro!

pruneman
01-07-2004, 10:51 AM
this is what has been keeping me occupied instead of journalland...can you blame me? :D

Mik
01-07-2004, 10:53 AM
:eek

Suweeeeeeeeeeet!!!!!!!!!!!!!!!!!!!!!!!!!

Coke
01-07-2004, 12:15 PM
Hold it now, that is sweet - don't let Big O Boy see it bro, lol...

briancurran01
01-07-2004, 01:38 PM
dang!!! nice car buddy

aka23
01-07-2004, 01:48 PM
The car looks very nice. What model/year is it?

Wikked1
01-07-2004, 01:51 PM
Superb Ride dude! Now as long as you aren't skipping workouts........it's cool!

midee1
01-07-2004, 05:21 PM
:withstupi


Tell us your just neglecting your journal and not your workouts. :eek:

Bruteman
01-07-2004, 08:04 PM
Sweet ride bro'! I guess we'll let you slide on neglecting the WBB, as long as you keep lifting.

pruneman
01-08-2004, 10:56 AM
No worries...haven't been missing any sessions. :p
Thanks for all the bumps everyone. I am heading back to school on saturday. I hope i have time to keep this journal up to date. It really helps me track my progress and it's great support.
aka: The car is a BMW M roadster. I cannot remember if it is a 2000 or a 2001.

pruneman
01-08-2004, 11:02 AM
1-8

Back/Bis

WG Pulldown: 130x12 140x8 145x6 150x5

CG Pulldown: 145x10 155x5 150x6

BO Row: 115x12 130x8 145x6 95x8

DB Row: 60x8

Deads: 135x10 205x10 235x10 265x7 285x4

BB curl: 85x5 85x4+2partial 75x5+2partial

Preacher curl: bar+50x8 bar+50x7

Incline curl: 25sx5R/4L 20sx8

Hammer curl: 25sx9 30sx6

Time: 0:57



Comments:
Todays session was excellent. I focused on completing the entire ROM for each exercise and using perfect form. It made an incredible difference. I have a feeling i'm going to have some killer DOMS tomorrow :D.

On another note, I bought an indoor trainer for my bike yesterday. Its alot of fun and i'm bringing it back to school with me so i can spin in my room...and not have to wait for the fat chics to get off the stationary bikes at the gym:D.

Mik
01-08-2004, 11:22 AM
Nice workout p-man. Deads look solid.

Darracq
01-08-2004, 11:24 AM
Nice deads and rows. How do you have enough energy to do all that, I must have something wrong with me im dead after a few sets LOL.

pruneman
01-08-2004, 06:59 PM
Mik: Thanks man

Darracq: Thanks man. I was a runner for a long time and have developed a pretty good tolerance to higher volume workouts. This is also probably part of the reason why i've been slow to make gains...i do too much. I don't think that todays session was terribly high volume...i was out of the gym in under an hour. Thanks for stoppin by. Always a pleasure to have you visit my journal.

pruneman
01-08-2004, 07:06 PM
I hooked the trainer up to my bike tonight and spun for about 20min...had to try out my new toy. I just did a couple climbs, jumps and sprints (just to try it out). Ended up working up a pretty good sweat. I really like it...I feel comfortable on it cause it's my own bike and even better, i don't have to go all the way to the gym to ride a stationary. Just hope my roommate doesnt kill me when i spin in the room :p

Mik
01-08-2004, 07:08 PM
p-man, sounds like a cool toy. What ismit and where did you get it? I've been looking for a cardio option for home.