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Darracq
11-24-2003, 05:43 PM
Been lifting for about a month and i need to start keeping better track of my progress so i guess this is a good place. Low sets and reps seem to work best for me, my body just doesnt like volume.
I did upper back today only took about 15 minutes

Pullups +5lbs x 10
Pullups + 15 x 4
Seated rows home gym 70lbs x 11
Bent rows 65x11


Body weight is 145
Im skinny as a rail

Bench 205x3
Squat 170x8
Deadlift 200x9

John0101
11-24-2003, 06:26 PM
big bench for your weight.

eat, :spam:

Mik
11-25-2003, 07:29 AM
I agree, nice bench man. Good luck!

Darracq
11-25-2003, 10:07 AM
Thanks. I would like to get my bench up to 225x3 by the first of the year.

Darracq
11-25-2003, 02:18 PM
Did a quick Leg workout.
Squats 105x10
185x10

Thats over 15 pounds up from last workout.

Mik
11-25-2003, 02:31 PM
Good work. Keep up the progress!

Darracq
11-25-2003, 03:21 PM
I need to get back on my routine, i have lifted 4 days in a row i dont do a whole lots of sets so maybe it wont hurt me.

Darracq
11-26-2003, 11:19 AM
Weight 145.5 lol

BP 95x5 155x5 205x4
DBp 50x10 fast
Dips bdyx 10 bdy+25x11
Got 1/2 rep on 5th rep @ 205

Stephen Riddington
11-26-2003, 12:53 PM
Damn, that's a heavy bench you got there. I'm at 155 and I could barely get that weight off the bar.

And eat if ya wanna get big.

Darracq
11-26-2003, 01:02 PM
My progress is really slowing down on BB. I think i need more rest. I have a hard time staying out of the guy as it at my home. I bench 2 times a week.

Darracq
11-28-2003, 06:07 PM
Back&quads

Pull ups bdy+22x7 bdy+7x10
DL 135x10
db rows 50x8

Squats 135x5 185x5 195x8 Felt heavy today.

Darracq
11-30-2003, 03:00 PM
Weight 147.5

Bp 135x6 170x4 200x6
Db Bp 50x8 deep
Ngbp 135x8 145x8

Darracq
12-02-2003, 05:18 PM
Legs and back

Squats 135x8 165x7 200x8 very hard
Pull ups bw+22x8 bw+27x6
db rows 55x10

PHOENIX
12-02-2003, 05:21 PM
if you just started a month ago,then I really have to give it to you. It took me forever to hit 225 in bench. I am slightly more than you in weight, right now about 5lb more (off my peak of mid 150s).

so u never lifted before this one month?

keep up the good work.

Darracq
12-02-2003, 05:24 PM
I have lifted on and off for a long time but its been 4 or 5 years since i lifted so i consider it starting over. I have never done squats before this though.

Darracq
12-02-2003, 05:26 PM
I am 2 inches taller than you so you can see im pretty thin, The most i ever benched was 225x6 5 years ago and i weighted about 160 then. that is the most i have ever weighted, im 37 years old.

Darracq
12-03-2003, 06:05 PM
Bench 135x6 175x4 225x2
BW dips5 +35x11 +45x8

Darracq
12-05-2003, 11:15 AM
Back
pullups BW+28x8
BR`s 75x8 85x8
seated rows 70 x11 home gym

pruneman
12-05-2003, 11:25 AM
You are looking really strong for your weight Darracq. The workouts really look good. I'd say you'll hit 225 in no time :D

Darracq
12-05-2003, 11:30 AM
Thanks. I cant believe how tired i get from so few exercises but my strength is going up so i cant complane.

Darracq
12-06-2003, 05:04 PM
Workout sucked today, im going to have to change some stuff around.

Bench 135x6 165x6 205x4 first time i havent improved, shoulders were sore and weak.
Push down 50x5
cgbp 135x5
Didnt do much just going to let my body rest. :bang:

Darracq
12-08-2003, 11:49 AM
legs and back
squat 135x6 165x6 185x5 185x6
pullups BW +30x4
BR 95x8 105x8

Darracq
12-09-2003, 05:52 PM
chest and tri`s

BP 135x6 185x5 207.5x5 Felt better today.
Dips BW+50x10

Darracq
12-12-2003, 07:56 PM
chest,shoulders

speed bench 145x3x5
db incline 45x8
3 board bp 185x5
db seated mp 45x5

Darracq
12-14-2003, 08:52 AM
I have had a cold the last few day. Just tryed to have a decent work0ut not going to failure.

Squat 95x 8 155x6 225x1
Pull ups BW+30x6
Br 115x6 120x7

I am going to make some goals for march 1st.
Squat 225x5
Bench 250x1
pull ups + 40x8

Darracq
12-15-2003, 10:16 AM
chest and tri`s

DB 45xx7 60x6 70x8
Incline bench 155x6 i am weak at these and they hurt my shoulders
skull crushers 65x6 70x7

I got an awesome pump today in chest and shoulders and tri`s

Darracq
12-17-2003, 11:25 AM
back
Pull-ups BW+35x6 Bw+25x6
Bent rows 70x8 115x6

I was counting clothing weight on pull ups but from now on im just putting the weight i used.

Legs
squats 135x6 165x6 205x7

Darracq
12-18-2003, 05:39 PM
shoulders,tri`s
Only had 15 minutes to complete
Dips BWx60x7 PR
DB MP 34x6 44x6 PR
Front shoulder raise with plate 25x8
Rotator cuff`s 5x17 5x17

PedestrianX
12-18-2003, 05:51 PM
Have you gained nay more weight? Are you tryign to gain any mass or just strength?

Darracq
12-18-2003, 06:27 PM
I weight 148 now, been eating everything i can, i have a very hard time gaining weight. I have gained 5 pounds in about 2 and 1/2 months

Darracq
12-19-2003, 08:27 AM
I decided to max out this morning in bench
Dec 19
240x1

Came off chest easy then got hard about 1/2 way up. I guess i need to do some 2or3 board presses.

pruneman
12-19-2003, 10:13 AM
wow that is an impressive bench especially for someone your size. congrats!

Darracq
12-19-2003, 05:07 PM
Thanks. Hopefully i can get 250 in a month.

Darracq
12-21-2003, 09:52 AM
Bench- warm up to 215x4 missed 5th rep 1/4 rep
IDB 74x5
Dips Bw+60x10 PR


IDB= incline dumbbell bench press

Did back this evening.
Pullups Bw+25x5 Bw+35x6 strick
DB rows 54x6 64x5 didnt go to failure.

clvmike19
12-23-2003, 11:38 AM
240! Thats hella nice. My old was 225. How much do you weigh?

Darracq
12-23-2003, 01:30 PM
Thanks

I weigh about 148 right now.

Scott S
12-23-2003, 05:38 PM
:spam:

Nice benching! We weigh the same and my bench is 100 lbs less than yours. :(

Darracq
12-23-2003, 05:47 PM
All it takes is 1 set to failure LOL. You will get there, just tell yourself you can do it.

Darracq
12-24-2003, 08:30 AM
shoulders and tri`s

DB Mp 24x7 44x7PR 46.5x6PR
cgbp 115x8 165x7
skull crushers 75x6 getting tired
dips bw+70x7
dips couldnt go all the way down weights were hitting the floor
I realy love doing dumbbell Milatary press.

Darracq
12-25-2003, 10:36 AM
Legs
squats 115x6 165x5 215x6 PR
sldl 115x8 165x7 L0w back was starting to hurt.

Darracq
12-27-2003, 08:32 AM
chest, shoulders,tri`s

Bench press last rep took about 2 days to get up LOL.
220x4

Dips
BW+ 75x5

Incline DB bench
46 1/2 x 12

Darracq
12-29-2003, 08:44 AM
Back

Pull ups
Bw x 8 Bw+ 35 x 7

Bent rows
95x10 105x10

Close grip pull ups
BWx 6

shrugs
46 1/2 pound dumbells x 12

Squats
115x6 155x5 225x3 205x4

clvmike19
12-29-2003, 09:38 AM
You have a crazy strong chest man. Good work. I have almost 12lbs on you and youre kicking my ass! Keep up the good work!

Darracq
12-29-2003, 11:24 AM
Thanks i wish my squats were in proportion LOL.

Darracq
12-30-2003, 11:31 AM
DB Bench
44x6 74x7+2 RP about killed me

cgbp
115x6 145x10

side laterals
10x12

Shoulder were to tired to do any pressing so i did a set of laterals

Darracq
01-01-2004, 07:32 AM
Back

pull ups
Bwx5 bw+35x7 3/4

Bent rows
115x10

chin ups
bwx12

Darracq
01-03-2004, 09:14 AM
chest, legs


Bench warm up to

225x3 missed 4th rep, hurt shoulder, hope its not to bad

3 board press

205x5 shoulder hurts

seated db tricep extensions

44x10

Squats

135x8
165x7
205x9

hamstring curls 25x12 each leg
Im pissed that i hurt my shoulder, Im going to quit benching so heavy maybe just do dumb bells.

Darracq
01-04-2004, 01:56 PM
Back

Bent rows
95x10
120x10

Pullups
Bw+25x6

DB rows
64x8

Pull downs
100 + machine x8

Darracq
01-06-2004, 11:01 AM
Chest,tri`s Body weight 151

DB bench
44x8
54x6
74x9 PR

Incline BP
135x5
155x6 not to failure

Skull crushers
75x9

DB Tricep ext
64x3

Shoulder still a little sore, but lots better.

Darracq
01-08-2004, 10:28 AM
Back

Dead lift

135x8
185x5
210x3
255x1

Pull ups
Bwx8
Bw+25x8
Bw+30x8

Coke
01-08-2004, 10:32 AM
Nice back work...good sessions bro, keep getting in gym D! - :)

:spam:

Darracq
01-08-2004, 11:19 AM
Thanks, I havent done dead lifts in awhile. Felt pretty good.

pruneman
01-08-2004, 05:07 PM
Deadlifts=:thumbup:

Darracq
01-10-2004, 11:12 AM
Chest and tri`s shoulders

Bench
135x8
175x6
205x8

DB military
35x8
40x8

Cgbp
155x9

I lifted at the Y today and it sucked, benches were slick and to narrow, couldnt do dips. Lots of hoties though LOL.

Thanks for stoping by guys.

Coke
01-11-2004, 01:58 AM
That is messed up about the bench at your Y dude, I don't think so except for the eye candy, lol

Nice work anyways man.

Darracq
01-12-2004, 04:36 PM
Back

Sumo Deadlift
135x3
185x3
225x3
255x2
275x2
290x1

This is the first time i have done the sumo and i like it.
I couldnt do any pull ups or rows, because i pulled a muscle close to my spine and it kills me to do them.Didnt bother me at all to do the deads though.

Darracq
01-14-2004, 10:21 AM
chest, tri`s

DB bench
44x6
64x5
79x6 or 7 lost count

Dips
30x8
40x11

Pin press 6 inches from lock out
255x3 not to failure

Darracq
01-15-2004, 01:04 PM
squats

95x5
165x5
215x3
245x4 PR
255x3 Big time PR

Awesome squat day.

Darracq
01-17-2004, 08:38 AM
chest,tri`s, back

Bench
Warm up to
230x2 1/2 way up on 3rd rep
205x4

CGB
165x9

chin ups
bwx6
bw+30x9 3/4

Db rows
64x10

Coke
01-17-2004, 09:28 AM
...the squats pr = :thumbup: - Nice work on the bench as well dude.

Darracq
01-17-2004, 01:50 PM
Thanks, I was pissed with the Bench press i thought for sure i would get it 3 times, I need more rest i guess, I might try to go once a week on bench and see if that helps any,

Darracq
01-19-2004, 12:28 PM
Legs

Squats
95x5
145x5
185x1
225x5
230x2
Did go as heavy today as i went deeper
stiff leg deadlift
135x6
ham curls
25x10 each

Darracq
01-21-2004, 05:15 PM
Chest, shoulders, tri`s

Bench
215x5
DB Military
24x8
44x8 PR
Push downs
25x8
35x8
3 board press
185x5

Just looked back and it took me 1 month to get 1 more rep on bench that sucks, I did get a PR on the dumb bell military press

Coke
01-21-2004, 05:23 PM
You may want to wait a little longer between time, but meantime you are doing nicely dude! - ;)

Darracq
01-21-2004, 06:41 PM
You mean more rest days? I was thinking the same thing i was shaky and just didnt feel right, I think i just need a week off completely, but i just cant seem to take the time off.

Coke
01-22-2004, 05:54 AM
Yes, more rest days may do you some good - maybe 6 to 7 days...in other words in my case waiting 5 days is good, 6 is better, and 7 is best but it all depends on your situation bro.

Darracq
01-22-2004, 06:44 AM
Ok thanks, I think i have talked myself into taking some time off.

Darracq
01-23-2004, 12:03 PM
Back BW 152.5 heaviest ive been in years close to an all time high.

Deadlifts sumo
135x5
160x5
205x1
255x1
305x1 PR
315x1 PR
Deads up +25

Chin ups
Bwx5
Bw=37 1/2 x 8

DB rows chest supported on incline bench
44x10
54x8

Db rows
54x6 easy

Felt really stong today.

Darracq
01-28-2004, 05:58 PM
legs, back

Squats
warm up to
235x2 missed 3rd rep
205x5

chin ups
BWx5
Bw+42x8

Rows
95x10
115x10

Darracq
01-30-2004, 04:01 PM
Bench

95x6
145x5
185x3
235x2

2 board press

205x7

push downs 2x10 35

plate raise
25x7

Coke
02-02-2004, 04:53 AM
...damn good work bro! Keep it up - :thumbup:

Darracq
02-02-2004, 01:02 PM
Back

chin ups
Bw x 6
Bw +20x5
Bw+50x6

Bent rows
65x8
125x10

DB rows
64x11

reverse grip bent rows

125x6 not to failure

3 months ago i never would of though i would ever do chin ups with 50 pounds straped to me.

Coke
02-03-2004, 06:04 AM
That is great bro...see how the work is paying off?! - ;) ...Nice back session D.

Darracq
02-03-2004, 11:35 AM
Thanks man,

Darracq
02-04-2004, 05:06 PM
Bench as

75x6
115x5
155x3
205x1

2 board press
225x6
240x4 these feel awesome

skull crushers to the chin
65x5 not to failure
65x5 ( )

standing triceps ext with dumbell

54x13
65x5

I really like the board press, im going to do some westside stuff for awhile and come back to my bench later and see where its at.

Coke
02-04-2004, 07:40 PM
I don't know much about westside dude, just drop back the regular bench to 185 and bump from there...

Darracq
02-06-2004, 03:20 PM
Squats
warm up to
235x7

Pull ups
Bwx8

bent rows
135x8

Pull ups x 8
db rows
54x6

Went easy on back, PR on squats

Darracq
02-10-2004, 03:19 PM
Bench day, tri`s

DB bench
44x8
64x4
79x6

Cgbp
165x8

Db military press
24x7
49x4

2 board press
205x8

Nice and sore today.

Darracq
02-11-2004, 12:39 PM
Back

Chin ups
Bwx5
Bw+20x3
Bw+60x3
Bw+65x5 Real happy with these

Db rows
49x9

Bent rows
135x8

Rack pulls, deads off a rack just below knees
205x3
255x1
305x1
325x1

Darracq
02-13-2004, 06:36 PM
Bench
Warm up to
225x4

2 board
255x1

Skull crushers to neck
65x8
95x6

elbows out Db tri extensions
24x9
29x5

Military press off rack
65x6
95x5
105x5

Did more volume than normal felt good triceps are shot.

Coke
02-14-2004, 09:04 AM
Good work - keepin on with it I see...don't be skipping the legs too much mang - :D

Darracq
02-14-2004, 11:00 AM
Thanks man, Im going to hit them Monday. They seem to need more rest than my other body parts. I try to use my legs when i deadlift also so they get some work there.

Darracq
02-15-2004, 05:21 PM
squats

worked up to a Max


275x1 PR

This is the first time i have maxed out on squats.

Coke
02-15-2004, 07:02 PM
Great effort on the squats...good PR jump up man!

Darracq
02-18-2004, 03:01 PM
Chest, tri`s

Bench
warm up to
225x3 suck ass

Db flat bench
60x8

Ic Db
65x8

Dips
Bwx10
Bwx16

Went to a new gym, everything felt heavy, Im pissed off
5 days between bench is not enough rest i guess,my body sucks.

Darracq
02-20-2004, 04:48 PM
back

Chin ups
Bwx5
Bw+20x5
Bw+30x5
Bw+40X5

Db rows
64x8
69x8

Nice easy workout.

Darracq
02-23-2004, 02:22 PM
Bench
115x5
165x3
225x3 2 board press
250x3 2 board press PR

skull crushers
65x8

Db decline tri extensions
29x6

Db flat bench
64x8

Felt pretty good today.

Darracq
02-24-2004, 12:25 PM
squats
135x8
175x5
205x5
255x0 spit pants wide open LOL.
Done for the day. should of waited till tomarrow to lift feel pretty tired now.

Coke
02-25-2004, 06:17 PM
Better believe I have been watchin man, doing great this past week - :thumbup:

Darracq
02-25-2004, 07:36 PM
Thanks, at least someone is LOL. You have been a big help.

Darracq
02-26-2004, 04:15 PM
Body weight 155
Back

Bent rows
65x10
95x8
125x15 RPx4

Pull ups
bwx5
Chin ups
bwx10 or 11 lost counts Rpx2

My back and forarms and bi`s are pumped big time i think im going to like this. Low volume has worked so im going to go back to it with a twist.

Darracq
02-29-2004, 07:46 PM
[ Saturday 28th

Bench
215x5 shoulder poped on 5th rep

Close grip bench
175x8

Db military
29x12

Im done with flat bench with a bar for awhile,
going to hit the db`s

Darracq
03-02-2004, 11:52 AM
monday

Legs

Squats
95x6
145x6
185x16 man those were hard couldnt breath for 15 minutes.

sldl
145x8

Coke
03-02-2004, 12:29 PM
That is some high intensity when you have to wait like that to catch your breath, watch it bro!...

Darracq
03-02-2004, 01:30 PM
I need to breath hard my cardio sucks. Legs dont feel to bad at all today.

Darracq
03-03-2004, 12:57 PM
Back
Chin ups
warm up to
bw+70x4

Bent rows
135x12 rpx4

Darracq
03-05-2004, 04:54 PM
Bench
95x8
135x6
165x3 Did these to see how shoulder felt

DB bench
44x8
64x12

Cgbp
190x8

Darracq
03-08-2004, 12:27 PM
Legs

Had a great leg day

Squats
95x6
165x3
185x1
215x12
250x4

Coke
03-08-2004, 09:07 PM
...damn bro, looks like are going into a whole new realm with it - moving some good weights around!

Darracq
03-09-2004, 05:39 AM
thanks. Legs felt good. Now i am going for a double body weight squat.

Darracq
03-09-2004, 01:26 PM
chest and Tri`s

Bench
115x6
155x3
195x1
220x5 Ya
220x5 felt better than the first. finally going up.

Dips
Bwx8
Bw+30x8
Bw+40x7 all fast and easy.

Im pretty happy about my bench.

Coke
03-11-2004, 05:45 AM
I'm very happy for you too bro, almost got the 2 big ones on there for the flat bench - :thumbup:

Darracq
03-11-2004, 12:31 PM
Back

chin ups
Bw x 6
Bw + 30x3
Bw + 50x1
Bw + 75x4 PR

DB rows
64x6
74x8

going lighter on the chins and do more reps, might just do pull ups for a few weeks.

Coke
03-17-2004, 02:36 PM
...you've done well Darracq but it would really do you some good to get a couple more sessions in and then I promise you will be able to jump over this hurdle.

Although I am not an expert, I've been there and back...don't take too many days off in a row because it will bring trouble if you know what I mean.

Just put in a little more work and you will be glad you did, and right before summer too mang - :D

Darracq
03-17-2004, 03:47 PM
Well i would love to but i have a new shoulder pain and im trying to see if its going to get better, my body just dont like to bench LOL. I played in a softball tourney last weekend and i was REAL sore i think im going to do legs later tonight. I did do an easy workout monday i just didnt post it becasue it sucked but he it was. Thanks for all your suppored it has helped alot.

DB bench
24x10
44x8
64x5 pain

Db tricep ext
54x10

pull ups
Bwx12

Reverse grip rows
95x13

bent rows
95x10

Darracq
03-17-2004, 05:53 PM
Ok did some squats, Just had softball practice for i was pretty tired from running,

95x6
145x6
165x5 all the way to the ground man those were hard but felt great.

Darracq
03-18-2004, 12:50 PM
bench,tri`s

bar x 6
95x6
145x6 2 board
165x3 2 board
215x3 2 board
235x2 2 board closer grip
245x3 2 board No pain on any of these

db tricep extensions
54x20
incline db tri ext
54x12

Rotator cuff exercises.

Darracq
03-20-2004, 12:32 PM
back

Dead lifts
95x5
135x5
185x4
235x3
305x1

cleans
135x3
155x2

shrugs
155x10

bent rows
135 x10

Darracq
03-25-2004, 10:55 AM
3-22
Bench
95x6
145x3
185x3
215x3 1 board
255x1.4 1 board stuck on 2nd rep first one was easy.

205x8 2 board press

Db tri extions behind neck
64x10

plate raise to front
25x8
35x7

one are db military
24x7

3-24
squats
96x6
145x6
185x6
190x6 all done to a 14inch tall bench.

Darracq
03-27-2004, 10:48 AM
3-27 Weight 160 up 17 pounds since start.

bench
65x8
95x6
145x5
185x3
235x5 Woo Hoo all time PR

Db tricep ext
66.5x10 up 2.5 pounds

front plate raise
25x7
35x9 up 2 reps

Pull ups
Bwx6
Bw+30x6

chin ups
Bw+30x7

Very good workout had lots of energy.

Darracq
03-27-2004, 10:49 AM
3-27 Weight 160 up 17 pounds since start.

bench
65x8
95x6
145x5
185x3
235x5 Woo Hoo all time PR

Db tricep ext
66.5x10 up 2.5 pounds

front plate raise
25x7
35x9 up 2 reps

Pull ups
Bwx6
Bw+30x6

chin ups
Bw+30x7

Very good workout had lots of energy.

Coke
03-29-2004, 10:38 AM
damn bro, 235 x 5 on the flat bench is great as is the newly added 17 lbs - :thumbup:

Darracq
03-29-2004, 11:43 AM
I hope i can continue to increase my bench, i dont know why it decided to take off.

Darracq
04-05-2004, 01:28 PM
Bench
work up to
245x3
185x8 close grip
db tri ext
66.5x 12

Darracq
04-19-2004, 01:39 PM
OK going to try to keep up with my journal again, Felt weak today.

Bench
115x5
150x5
165x5
185x5
215x4
235x2

front plate raise
25x8

db tricep extensions decline
51xmax

Coke
04-20-2004, 09:32 AM
Fine effort on the flat bench D! - keep on with it bro, you will be on the rise as long as you hang in there.

Darracq
04-20-2004, 01:32 PM
squats
115x6
165x6
215x7

working my way back up.

Darracq
04-26-2004, 09:33 AM
I did a back workout a few days ago but i dont remember the weight


Bench
95x6
135x4
165x3
205x1
225x5

Dips
Bwx7
Bw+30x
Bw+50x5

Db military press
51x3 tired after above
Front plate raise
35x5
side laterials
10x6

shoulders were super seted.

Darracq
05-11-2004, 08:47 AM
saturday
squats
95x6
145x5
185x5
225x4
stiff leg deads
95x10

tuesday
Dips
bwx6
bw+30x5
bw+50x5
bw+55x6 probably had 1 or 2 left

Db incline bench 2nd notch
51x8
51x8

Bent rows
65x10
115x10 took it easy on these my low back is pretty sore

face pulls
25+machinex10 easy

db power cleans
40`s x5

Im going to try and follow a workout i found on T-mag.com westside for skinny bastards LOL. fits me to a t

Coke
05-11-2004, 05:05 PM
Glad to see you rollin with the program - good luck with the new routine!

Darracq
05-13-2004, 11:07 AM
Thanks

Did an easy workout today because i have a ball tourney this weekend.

Dead lifts with Ez curl bar
115x5
185x5
Step ups with
40 pound db`s 80lb total
10 reps each leg
reverse leg curls
35x12

front squats
115x5 with EZ curl bar these were hard, went deep.

Darracq
05-18-2004, 11:12 AM
Did a couple workouts but i didnt write them down

Today i did
2 board press
115x6
165x5
215x3
250x3 i think that is a pr

Incline db bench
40`s x8
65`s x8

skull crushers
70x8or 10 lost count

Coke
05-18-2004, 11:36 AM
Pleasure to see you around...good sessions too dude.

Darracq
05-21-2004, 11:02 AM
quick leg workout
Ride moutain bike 2 miles
squats
115x8
165x6
215x8

Darracq
05-24-2004, 12:17 PM
Bench
115x8
165x4
215x1
225x5
Military press
45x8
95x6
115x3 shoulder didnt feel right.

Coke
05-25-2004, 05:18 AM
Great chest and delt work bro.

Darracq
05-27-2004, 07:11 AM
5-26

dead lift
115x8
135x5
185x3
235x3
255x5
Db rows
55x5
65x5
70x5
chin ups
Bwx5
Bw+25x5
Bw+70x2.5

Coke
05-27-2004, 07:25 AM
Great overall back session D!

Darracq
05-28-2004, 08:13 AM
Bench
135x6
165x4
200x6
210x5
skull crushers
65x8
65x6

I think i needed an extra day off didnt feel very strong so i cut it short.

Darracq
05-31-2004, 08:13 PM
Sunday
Squat
95x8
145x6
185x8 RPx4

Coke
06-01-2004, 09:05 AM
...been steadily putting the effort forth man - :thumbup:

Darracq
06-01-2004, 10:11 AM
Thanks Cocoa

Bench
barx12
115x3
165x3
205x2
255x3 3 board press very hard
205x3 2 board press easy

skull crushers
55x10
55x10
55x10 1 min rest between sets

Db rows
40x7
65x8
70x7
75x8

Coke
06-02-2004, 11:41 AM
Good work D!

Darracq
06-03-2004, 01:15 PM
squat`s
95x6
145x6
175x6
185x6

I went as low as possible, Im weak when i go low so im going to stay with it.

Darracq
06-04-2004, 03:35 PM
Incline bench
95x8
145x8
165x6
165x5 1 min rest between sets

Laying Db tricep extensions
25x8`s
Dips
Bwx12

Chin ups
bwx6
bw+30x6
bw+80x2 PR

Bent rows
145x7

Coke
06-06-2004, 07:14 AM
Hanging in there nicely man.

Darracq
06-07-2004, 09:50 AM
Deadlift
95x6
155x3
205x1
255x1
325x0
255x2 these sucked my low back is sore all the time and weak.

Darracq
06-08-2004, 09:41 PM
Bench
95x6
135x3
185x1
225x1 pause on chest
275x0 took it off rack and didnt even try it,

Dips
Bwx12
bw+30x5
Bw+60x6

I need to quit benching i just cant make any progress, maybe i need to work it only once a week. I think i might try to really hit the dips i feel strong at these.

Coke
06-09-2004, 10:18 AM
...don't stop benching bro, just change the split up - nice try on the 275.

Darracq
06-09-2004, 03:53 PM
squats
95x6
145x6
195x7 up 10 and 1 rep DEEP

1 arm db row
45x5
85x6
85x5

Darracq
06-11-2004, 01:05 PM
Chest

Bench
95x8
145x5
185x3

Floor press
205x2
225x2
240x1 PR All paused on the floor

Db tricep extensions behind neck 2arms
65x6
Db incline bench press
65x6 all with a pause at the bottom
Db tricep ext 1 arm
25x8

Darracq
06-14-2004, 10:33 AM
Dips
bwx8
bw+30x5
bw+70x6 3/4

Military press
45x8
95x5
105x7

rotator cuff exer.

Coke
06-14-2004, 03:03 PM
Fine work in here bro - ;)

Darracq
06-17-2004, 06:16 PM
Squats
95x6
145x3
185x3
215x1
235x1 all deep

Coke
06-19-2004, 06:17 AM
That is nice dude...you going atf on the squats - :thumbup:

Darracq
06-20-2004, 02:31 PM
bench
95x6
145x6
185x3
210x3 didnt go to failure

Db tricep ext
55x8

chin ups
bwx6
bw +30x9+3 rp

Db rows
55x10

Darracq
06-22-2004, 11:04 AM
Rack pulls (Deadlift 4 inches from floor.)

135x6
185x3
255x1
255x1
255x1
275x1
325x1 PR

Coke
06-22-2004, 12:05 PM
Excellent deadlift session man!

Darracq
06-23-2004, 12:20 PM
Close grip bench

95x5
135x5
165x6
205x3 3 boards
225x3 3 boards

Push downs
25+ machine x10
35+ machine x8

1 arm tri overhead extensions
20x6

Darracq
06-26-2004, 10:58 AM
Bench
65x10
115x5
145x3
185x3
225x1 2 baord
260x0 very close on this one. think i had a bad groove.
225x5 2 board

db lying tri ext hands facing each other.
25x8
25x8
25x7

Chin ups
warm up to
Bw+90x1 PR
Bw+50x6

chest supported rows
135x6
155x3

Darracq
06-28-2004, 10:11 AM
squats
95x5
145x5
185x5
185x6
205x6 not to failure

Darracq
06-30-2004, 09:13 AM
Light day

Decline bench
95x6
135x5
155x4

flat
185x9 this felt heavy after the decline

decline
185x3 easy

Db triext behind neck
45x14
45x13 a few reps from failure

front plate raise
25x8

side raise
25x5
25x5

Coke
06-30-2004, 10:10 AM
Good and consistent stuff dude - :thumbup:

Darracq
07-01-2004, 03:33 PM
bent rows
barx6
65x6
95x6
115x6
125x7 will add weight next time.

did some pull ups and good mornings.

Darracq
07-04-2004, 01:17 PM
bench ast

145 8x3 3 grips fast 1 min rest

Dips
bwx10
bw+30x8

Jm press
95x8
115x6

Front plate raise
25x8
25x8

Coke
07-05-2004, 07:15 AM
Nice couple of sessions bro.

DK
07-05-2004, 10:27 AM
Hey Darrac, you live around the Kansas area don't you? If you want to compete, there is a meet in Overland Park, Kansas on September 18. It is APF/AAPF, and it should be top-notch. I'll probably be there lifting if everything works out.

http://www.totalelite.com/forums/index.php?showtopic=1883

Darracq
07-07-2004, 09:16 AM
bench
barx8
65x6
95x5
135x3
185x1
205x1
230x1 put on shirt
265x1
275x1 felt heavy but i got it up. 20 pound PR

Jm press
95x3
95x3
135x3

elbows out tri ext
20x6
25x6 incline
25x6 incline

front plate raise
25x8
35x8

Pretty good day.

Did some back work this evening
Bent rows
95x7
115x6
135x9
chin ups
bwx11

Darracq
07-10-2004, 08:35 AM
squats 7-8-04 Dont remember weights.


Speed bench 7-10-04
150 3 sets of 7 3 grips
Bench
135x20
elbows out extensions
25x8
25x8
elbows in extensions
25x8
side raises
17x8
17x8

Darracq
07-12-2004, 12:18 PM
squats
95x6
145x5
215x3
215x3

Darracq
07-14-2004, 08:51 AM
Bench
65x10
95x5
145x3
185x3
225x3 3 board put on shirt
260x3 felt good
265x2 got heavy quick

Jm press
95x5
95x5

steep incline close grip
95x5

Db military press
35x8
35x8

Darracq
07-15-2004, 11:38 AM
Bent rows
95x8
115x7
125x6
135x7
chin ups
bwx8
bwx5

Coke
07-15-2004, 03:11 PM
Good works bro!

Darracq
07-17-2004, 07:18 PM
speed day

6x3 145
work up to 215x5 close grip 4 board press

skull crushers decline
65x9
65x9

incline db tri extensions
25x8 each arm

Darracq
07-21-2004, 08:50 AM
Floor press
95x6
135x3
185x3
210x3
245x1 shirt 5 pound PR
255x1 shirt 15 pound PR Had a little left

Rack lockouts
255x3 5 inches
275x5 2 inches
300x5 2 inches I need a hole between 5 and 2 inches.

front plate raise
35x8

standing overhead dunbell ext
25x8 each hand at same time.

Darracq
08-02-2004, 08:47 AM
did a couple other workouts but didnt write them down.

Bench
95x6
125x3
160x3
225x1
255x1 2 board with shirt
280x1 2 board shirt PR was easy
290x0 Girl friend grabbed the bar for some reason was going up good, i have got to find a lifting partner.

behind neck db tri ext
45x10
45x11
lying db tri ext hands facing each other
25x8
25x5

Felt strong today. i Know i had 290 but i will get it next time.

Darracq
08-17-2004, 11:46 AM
Had a few good workouts

295x1 2 board pr 8-8

280x1 1 board 8-15

Darracq
10-03-2004, 03:13 PM
Thought i might start posting in here again. Who knows for how long

Bench
95x5
135x5
185x1
185x1 + dbl lights
215x1 + dbl lights

Incline
205x3 hard

135x3 dbl mini`s speed

My new max bench is 295, missed 305 and 300 last workout. Little tired today.

Darracq
10-09-2004, 11:01 AM
Did some back work on. thursday.
Weight 163
Today

Bench 225x9

speed benchl
7x3 95+dbl mini`s

BIG C
10-09-2004, 12:34 PM
Good job on benching!

Darracq
12-16-2004, 09:57 AM
Bench 315 @162 12-12

Darracq
09-03-2005, 09:49 AM
Bench 350 on 6-6-05 shirted
3 board press 360x1 8-12-05 shirted
Deadlift 380x1 9-3-05 Raw

All at 165

Darracq
10-22-2007, 10:05 AM
I think i might keeping my log again. I will start with my last day

Lower
18inch deadlifts
135x5
185x3
225x3
275x1
345x1
390x1

bent rows, pullups,

power cleans
135x1
185x0 missed this 2 times, first tiime doing these in 6 months

forgot to say i hurt my back a few months ago, i am still scared to go all out on the deads.

Coke
10-22-2007, 10:12 AM
Solid deads and all guy, glad to see the effort.

Darracq
10-22-2007, 04:41 PM
Thanks cocoa

bench
warmed up to
1 bd
135x4 + dbl Small bands Pr
2bd
145x3 + dbl small bands

db floor press
75`s x 10

db rows with 75`s 1 in each hand at same time supper setted with pull ups

Coke
10-23-2007, 05:52 AM
Ace session for the chest and back my man.

Darracq
10-24-2007, 04:25 PM
Thanks coke

upper back

pull ups
bwx6
bw+55x1
bwx6
bw+65x1
bwx6
bw+65x2

bent rows with
135 2 sets different grips

Coke
10-25-2007, 05:55 AM
Fine, concentrated back work bro.

Darracq
10-26-2007, 05:45 PM
Thanks bro

bench
warm up to
215x13 missed 14th

db incline on 1st notch up
45`s x 8
45`s+ mini band under bench x 8

db tri ext incline bench
25`s x 10 x2

clean and press
135x1
165x1
db military press
25`sx 10 easy

Coke
10-27-2007, 11:02 AM
Nice pressing sets dude.

Darracq
10-29-2007, 03:31 PM
Thanks

light legs/back 10-28

light squats
light deads up to
305x1 with over over grip, doing these for grip strenght was pretty hard to hold

sets of chins easy.



Was kind of sick saturday,so i took it easy sunday.

Coke
10-30-2007, 05:04 AM
Good job with those squats and deads man.

Darracq
10-31-2007, 12:16 PM
Thanks bro

bench
warm up to
1bd
105x2 +dbl smalls and dbl minis
2bds
same as above in wieght and reps

set of dips

set of lying db tri ext
30`s x max

i think with the bands it was about 325 at lockout, unless my bands have lost some tension.

Coke
11-01-2007, 05:45 AM
Solid benching with the bands in the mix bro.

Darracq
11-02-2007, 07:37 PM
thanks, i love bands


back/legs
pull ups/chin ups
3 sets of 5 bwx5
3sets of 1 50,65,75

squats up to
225x8

first time doing squats in awhile, knees have been killing me.I bruised my heel or something, it hurts like hell to walk, it was fun squating on it.

Coke
11-04-2007, 09:53 AM
Way to go, keep on it guy.

Darracq
11-04-2007, 11:40 AM
thanks

Me bench

up to
145 x2 + dbl smalls Pr

lying db tri extensions
35`s x max

db shoulder press
35`s x 8

bw dips x?

Coke
11-05-2007, 05:38 AM
Sweet push day effort.

Darracq
11-06-2007, 04:47 PM
thanks coke.

me lower

rack pulls 9inch rom
up to 435x1 pr

chest supported db rows,
35`s x 10
55`s 3 sets of 8

squats
up to 305x1 Pr lol. I am reall happy with this, i havent done much squating, my girl friend was spotting and i went way to slow, have a little left, almost double bw lol.

Coke
11-07-2007, 05:44 AM
Raising up all over the place dude, nice stuff.

Darracq
11-08-2007, 05:04 PM
thanks man, i dont know what the deal is, i havent hit any prs in months,

Bench
warmed up to
1bd
200x2+dbl monster mini`s Pr 185x3 last time.

db bench hands facing
55`s x 12 2 sets

db tri ext behind neck
55x?

front plate rases.

Coke
11-09-2007, 05:53 AM
Looking strong, ace lifting man.

Darracq
11-10-2007, 05:05 PM
Thanks coke

upper back

chest supported rows
95x8
135x8
135x9

chin ups
bwx5
bw+55x3
bw+55x5

db rows 1 arm
55`s x 8

Coke
11-11-2007, 10:17 AM
Good sets for the back bro.

Darracq
11-12-2007, 01:42 PM
Thanks man.

rep bench
240x8 2 rep pr

db tri ext
35`s x 8

mm band under bench tri ext x 8

bands are working good for my bench. 2 rep pr and amost 10 pounds lighter.bands are the only thing that seems to help my bench.

might of had 9 reps but was getting tired and didnt want to miss it would of been close.

Coke
11-13-2007, 05:36 AM
Glad to see them bands working out so well for you man.

Darracq
11-14-2007, 01:33 PM
ME lower

squats up to 295x1 missed 315 hit safety pin and messed me up

deadlifts
up to 365 sumo, wanted to do more but i am tring to save my cns for benching

Coke
11-15-2007, 06:01 AM
Solid numbers with both the squats and deads.

Darracq
11-16-2007, 01:12 PM
Thanks bro

bench

up to
145 x4 +dbl #3`s pr up 10 pounds from last time. last rep took about a day to lockout, was supposed to do 2,3 bd but was shot.

db floor press
75`s x 12 or 13 lost count

db tri ext with 1 hands

side shoulder raises

Coke
11-17-2007, 07:56 AM
Fine push day session man.

Darracq
11-18-2007, 11:35 AM
Upper back

pull ups
bwx5
bw+20x3
bw+40x3
bw+55x3
bw+65x4 pr

db curls 2 sets,

Coke
11-19-2007, 06:03 AM
Damn dude, the v-shape back will be all yours, lol.

Darracq
11-19-2007, 09:30 AM
Damn dude, the v-shape back will be all yours, lol.


I am all about strength lol.

Darracq
11-19-2007, 09:31 AM
Damn dude, the v-shape back will be all yours, lol.

lol, I wish

Darracq
11-21-2007, 02:20 PM
ME lower

deadlifts conv stance
225x3
275x2
315x1
365x1
395x1

light squats, stiff legged deads,
Missed 395 the first time, rounded over, then stayed back and got it the 2nd time.

Coke
11-22-2007, 06:28 AM
Great way to follow through to get the 395 deads - :thumbup:

Darracq
11-26-2007, 07:52 PM
board day

2bd
warmed up to
bar+dbl#4`s mediumd
75x1+dbl #4`s man these are a bitch.

db bench
75`s x 11 did these before the above then

65`s x 10

lying db 2 hand tri ext with 65 x max

I just wanted to see if i could do the doubled #4s they are a bitch to control


Today
squats/upper back

95x5
135x3
185x3
225x3
275x3 pr

chest supported rows
2 sets of 135

pull ups
bwx5
bw+25x8.

Coke
11-27-2007, 05:41 AM
Killer shait for both days bro, props!!

Darracq
11-29-2007, 09:49 AM
Thanks Coke

rep bench

up to
255x5 got stuck 1/2 way up on 6th PR
some other misc stuff.

Coke
11-30-2007, 05:51 AM
Nice job...255lbs on the bench is solid dude.

Darracq
12-02-2007, 12:02 PM
Thanks bro

Me lower
deadlifts up

135x3
225x1
315x1
385x1
405x1 this felt good,

speed squats sumo

Coke
12-03-2007, 05:38 AM
Way to go with the 4pps deads, steppin up!!