View Full Version : Newbies journal

12-07-2003, 04:30 PM
December, 7. Saturday....

I have been working out for about a month now finally decided it would help to keep a journal. I am still learning and don thave a routine quite yet (still reading and learning) I am wokring on it. hmm today I weighed in at 170. just under 6 feet. figured i would try and do my back

rows 3x10
deadlifts most goofed aorund trying to figure out proper form
shrugs 3x10
lat pull machine thingy 3x8-9

did some bench just cuz wiht friends
130x5 i think
then like 1 at 150

well thats it for now i guess.

12-08-2003, 05:22 AM
:spam: Welcome, and good luck. What are your goals?

12-08-2003, 09:19 AM
Goals.. well for now i just want to get myself conditioned to lifting and figure proper form and that stuff. And obviously build some muscle and strength.

12-08-2003, 02:30 PM
Goin to do some legs later today

12-14-2003, 08:36 PM
Ok, update I have started recording what im doin ill post up my last few days here and get this journal started.

12-14-2003, 08:47 PM
ok this was December 11th

Bent over DB rows 60x8 60x8 70x8
rows umm standing up wiht a barbell 100x8 120x8 120x6
deadlift 120x8 120x8 120x7
pull down close grip handle thing 150x8 140x9 140x9
same as above but with the bar 130x8 130x8 130x8
lying pullover thigns with a barbell 40x8 30x10 30x11

Close grip bench press 90x10 90x9 90x9
lying trceip extension w/ DB's 10x15 15x14 20x8
the two ropes that attach to the cable? and pulled it down hehe 70x10 70x10 80x8
same as above but facing away and doing it over my head 70x7 70x7 80x10
standing tricep extension w/ db's 20x5 15x10 15x10

then i did soem shrugs wiht a bb 70x11 80x11 90x10

This took waaaay too long i figured out after that i shoudl probably be doin 3 exercises for each instead of 6 hah ohwell. Im learning.

12-14-2003, 08:50 PM
then i did my shoulders.. on december 13

starting at chest with the twist?) 25x8 35x8 35x8 35x8
incline MP 35x10 43x10 43x9 43x8
pec fly backwards machien thing :] 85x10 95x10 95x9 I flailed bad on this machine it has plastic handle grips and as i was pulling back the damn plastic hand cover grip thing slid off and the wieght slammed back down and i was sitting there with just the grip in my hand and a buncha eyes on me hah

12-14-2003, 08:58 PM
ahh and then today i did my legs december 14

I cant do squats at my gym cuz it sucks otherwie i woudl be doing them

Leg press 255x9 300x8 315x8 315x8
calf raise, on teh leg press 255x9 300x8 315x8 315x8
Lunges w/ DB's 48x8 60x7 60x6
Leg extensions 120x9 120x9 130x8
Leg Curl 140x10 140x10 160x9 damn machien can only do up to 160 llaaaammmeee...

then i did a bit of forearms

forearm curl thingy with DB's 15x20 then the same turnin qrist over and curlign the other way

That was it.. any comments or tips are more then welcome!

12-14-2003, 09:17 PM
nice journal so far. I was tryin to figure out what "starting at chest with the twist?" are and all i could think of was hyperextensions and that oblique excersize that you twist with. Neither of which are for shoulders. You should check into that. Good luck.

12-14-2003, 09:22 PM
hehe sorry "the arnold press"


12-16-2003, 09:20 PM
Tuesday December 16th

just did some chest today they have nowhere to do dips at my gym wich is sorta agrivating but ill manage for now. so here it is

Bench press 135x8 146x7 145x6
Incline press but with DB's 48x9 48x8 48x7
lying fly's 25x9 25x8 25x7
incline fly's 20x10 25x9 25x8
sitting fly on the machine 155x12 175x9 185x7

As you can see im oviously stil trying to find what weight to start at for about 6-8 reps is what im looking for thats oen of the main reasons i started keeping a journal, then posting it up here for some advide on anything Im doign wrogn or soemthign i coudl do to be more effecient or watever. Just out of curiousity how is my strength coming along? i have been goign to the gym for about a month and a half and im starting to learn lots i am 6 foot even and right now im wieghing at aroudn 173. Any other info just ask and ill check it out. thanks!

12-17-2003, 06:25 PM
Wednesday December 17th

Lets see today I did my biceps pretty good i think and threw in some abs and forearms.

DB Curl 33x11 35x8 35x6
Concentration Curl 25x10 25x9 25x8
Hammer Curl 25x11 25x8 25x7

Ab machine 200x15 200x15 200x15

Forearm Curl 20x15 20x15 20x15
that bar with a rope and a weight on the end that you twist... 5 pounds all the way up and down and up and back down 2 times if that made any sence hehe

oh yea today i weighed in at a good 175, I have never had my body fat tested but i have always been extremely cut, genetics im assuimng, so I have nothign to really guestimate off of for body fat but i woudl say its really low heh, one mroe thing peopel should post here and gime some tips

12-18-2003, 09:38 PM
Thursday December 18th y0!

Nice day for some Triceps and lil bit of my traps!! here it is.

Close Grip BP 95X10 105X10 115X10 115X8 (no spot so didnt go to failure :[)
Skull crushers 40X10 50X9 50X8 50X6 (first time, me like :])
Rope Pulldowns 80x8 80x8 80x7 (theese really finished me off!)

then i decided to end it wiht some shrugs

DB Shrugs 43x10 60x10 60x10 60x10 Blasted my traps real good there.

Back at 173# baaah need to become a better eating machine!!!!!!!!!!

12-19-2003, 04:01 AM
Eat , man. Eat. :D Nice work in the gym.

12-19-2003, 12:57 PM
Yay!! a reply to my journal!! Thanks, and im really workign on the eating dealim sure it just takes some practicei know ill have it down soon.

12-20-2003, 06:03 PM
Saturday December 20th

Back today..

Deadlifts 135x9 155x10 175x8 175x6 still tryign to figure otu optimal wieght with good form
Pullups all body weight 8, 6, 6.
DB Rows 60x10 60x9 60x8
Lat pull 140x7 130x8 130x7

thats it. I am sorta pissed cuz I did my biceps not too long ago i shoudl have waited longer. I think im goign to wait to do my bieps till after my next back day to get a good routine goin. oh yea, wighed in at 171# I really suck at eating hehe

12-21-2003, 04:55 PM
Sunday December, 21.

Weighed in at like 172#


Seated Military Press 48x5 43x6 43x5
Lateral Raises 25x8 25x8 25x8
Rear pec fly machine thingy 105x10 105x8 105x7

Is this enough?

oh yea then i attempted to jump rope for like 10 minits. quite frustrating bu im sure ill get the hang of it eventually.

12-22-2003, 05:46 AM
...I like the efforts you are making in the gym bro, keep it up - you are off to a great start!

12-22-2003, 06:46 PM

12-23-2003, 09:10 PM
Tuesday Dec 23

weighed in aroudn 172 or soemthing this scale was lighter, I know because i was wiht my brother who weighed in lighter then usual too.

Sorta lame workout today. Went to a different gym i never been to before iwht a buddy, gym was lame and totally ghetto barely any weights and only a smith machine Is what i had to use to bench, blajh. And i didnt write down what i did so ill try to recall as best i can.

Bench on the smith machine: 125x9 125x8 125x6
incline DB bench: 45x7 45x6 45x5
Lying Db flys: 25x8 25x8 25x8
Inline DB flys: 25X8 30X6
seated fly machine: around 150, it had numbers on teh weights instead of how much they actually weigh blah.

then i ran home screaming at the top of my lungs for a bit, (really ****ty day)

12-24-2003, 07:03 AM
I've learned that you should never go to your friend's gym...unless you go to the same gym. I've gotten used to working out in a few places that many people would find quite crummy, but they felt like home to me. In fact, I dont even like working out at a different 24Hr Fitness location, though I'm ****ing surrounded by them.

Uh, sleepy time.

12-24-2003, 02:40 PM
Now I know.. and knowing is half the battle.

12-29-2003, 10:14 PM
Sunday December 28th.
weighed in @ 173
Legs and a bit of forearm

Leg press: 315x8 315x8 315x8
calf raise: 315x8 315x8 315x8
DB Lunges: 60x8 60x7 60x7
Leg Extensions: 140x6 140x6 140x6
Leg Curls: 160x16 160x9 160x9 dman machien only goes up to 160.

forearm curls: 25x15 25x13 25x11

and thats that.

Saint Patrick
12-29-2003, 10:26 PM
I've learned that you should never go to your friend's gym...unless you go to the same gym. I've gotten used to working out in a few places that many people would find quite crummy, but they felt like home to me.


BTW I clicked here because I was promised titties, and I see none. Post some boobies ASAP or else.

12-29-2003, 10:46 PM

there.. boobies.. and thats not me in the pic.

Saint Patrick
12-29-2003, 10:48 PM
That's better. Carry on.

01-02-2004, 08:23 PM
I Command Thou!!!!! Eat!!!!!! Healthy!!!! A Lot!!!!!!! Of Foodddd!!!!!!!

01-05-2004, 07:24 PM
Monday, Jan. 02

First workout of the new year. I have been sick and finally feelin good enough to hit up the gym.

weight was at 172

Just did my back. Not too intense jsut tryign to get back into the swing of things.

Deadlifts: 135x10 135x10 135x10
Pull ups: bwx8 bwx6 bwx5
DB Rows: 60x10 60x9 60x8
Lat Pull: 130x8 130x6

Bench Press 135x10

01-07-2004, 10:16 PM
Wednesday, Jan. 07

Weighed up at 174.. WOOHOOO!!
Did up some biceps and abs and soem forearms surprisingly enough I didn't feel much weaker. I thoguh i would be consider i have just been sick for almsot 2 weeks and have been slobbin aroudn during the holidays. well lucky me i guess.. genetics?

DB Curls: 33x10 35x8 35x6
Hammer Curls: 27x8 27x8 27x8
Concentration Curls 27x7 27x5

Ab Machine: 205x15 205x11 205x10 (thign only goes up to 200 damnit)

Forearm Curl: 30x14 30x11 30x9

01-08-2004, 10:12 AM
Pedestrian, going to another gym is tough. I feel at home at my gym, and like a stranger that gets weird stares(well I get those at every gym) at different gyms. You look like you have a great base. get your diet in order, and you'll do great!

01-08-2004, 10:17 AM

lol, seriously though bro is right in saying you have a good base, fine genetics! - :thumbup:

01-08-2004, 10:20 AM
:withstupi :withstupi

Keep packing in the food and you'll grow. Good luck!

01-08-2004, 06:27 PM
Thursday, Jan. 08

YEA! weighed in at 176 all-time record for me!
Chest day today! It felt liek maybye i coudlent go al out because I worked my biceps really good just yesterday? I know its mostly Tri's.. Maybye I should wait a day between bicep day and chest.. or throw legs in there? anyways heres the goods :]

BB Bench Press: 135x8 155x7 155x6 155x4
DB Bench Press: 48x9 48x7 48x6
DB Fly's: 25x8 27x7 27x6

Calf presses: 210x10 just dinkin around

BB Shrugs: 135x16 165x10 165x10 135x10

01-08-2004, 07:17 PM
27? 48? What the **** kind of gym has weights in one pound increments?

01-08-2004, 07:55 PM
they have a set of weights in pounds and another set in Kilo's. I converted the Kilo's to pounds to make it a bit easier on the eyes.

01-08-2004, 11:08 PM
Here is a picture to inspire you!


01-09-2004, 03:21 AM
Nice few session man. Keep up the hard work.

01-09-2004, 04:34 AM
Thanks Justin.. and mmmm.. thanks for the picture pizzhead, my legs are sore walking 5 miles form downtown to myhouse fairly drunk from the bars blah! must drink lots of water before morning comes!@

01-10-2004, 06:27 PM
Saturday Jan. 10

Weight: 175 - seriously starting to consider some sort of supplementation..

Triceps today..

Close Grip Bench: 115x10 115x9 115x8 (i get some funny looks doin this one :])
Skull Krushaz: 50x8 50x7 50x5
Rope Pulldowns: 80x10 80x9 80x6
DB extensions like pull up fomr behind your head standing... I did 20 pound DB's in each hand hit failure at 4 reps hehe then dropped to 15 and hit failure at 4 reps and left it at that for the day.

01-12-2004, 10:47 PM
Monday Jan. 12

Weight 175


DB Military Press: 43x10 43x7 43x5
DB Front Raises: 25x9 25x9 25x8
DB Lateral Raises: 25x8 25x8 25x6
Rear Delt fly machine: 105x8 105x8 105x7

threw in a few shrugs.. 60x10 60x8

01-13-2004, 02:35 PM
As promised I am checking out your journal.

I see you have the balls to jump on the scale, unlike me!

01-13-2004, 02:37 PM
I need the scale, it keeps me stuffing my face! Or attempting to at least :] Gunna try and go do some legs later today!!!

01-13-2004, 06:51 PM
Tuesday Jan. 13

Weight: 176


Leg Press 330x9 330x8 330x7
Calf Raises: 330x8 330x7 330x6
DB Lunges: 60x9 60x8 60x6
Leg Ext: 150x7 140x7 140x9
Leg Curl: 180x9 200x9 220x8

Gotta love the burn of leg day!

01-13-2004, 07:20 PM

I like to leave calf raises in between other sets or at the end.
The don't take much energy for me but still that could be energy for other exercises.

01-13-2004, 08:08 PM
No squat rack :[ I do a set of leg press then hang my heels off the bottom and do the calf raises. So i guess the calf raises are inbetween the leg presses.

01-15-2004, 03:50 AM
OH MY GOD MY F****NG BACK!!!!!! I wok up today.. wich i guess woudl have been yesterday because its 2 in the AM today.. Anyswayys. I woke up and laye din my bed and stretched then BAM! As I was stretching It was liek a lightining bolt into my BACK! I laid in agony for abotu 45 mins as I was attemtping to pull myself out og Bed Via my legs... Wich i conviently Blasted just the day erlier! Anyways ater abotu an hour I managed to get out of bed and made an appointment with a chiro ASAP! Went later in the day to see a chiro. Apprantly one of my rib heads locky or disconnected or somethign form onen of my spinal things? t6 or soemthing around there? t4? just on my left side just over from the shouldee rb lade and down a bit almsot in the center but a bit to the left :[ So half i am tlakin to the doc and he is telling me ok this should be no problem i see this fairly often balh ablh balh then half way through he has got "some current runnign through my back" ?!!? (feels like bee stings to me!) and he is rubbing KY jelly on this section of my back and about halfway thorugh this "procedure" i hear.. "ooh my.. you got this one goood"so like **** i say to myself DAMNIT!! this sucks.. he is like well its still fine we can fix this it will jsut take a coupel mroe days blah ablh blah so i got appointments wiht him for liek the next 3 or 4 days. He seems like a sincere guys he did a a couple twist and cracks wihc didnt help much. But is this for real? I alwasy hear bad stuff about chriropractors bu he is a friend of my moms husband. Ohwell its 3AM and im feeling allright considering th epainillers and booze mostly accoutn for that painlesnness at th moment at least im sure ill get a decent sleep!

01-15-2004, 04:41 PM
ouch wth?!?!?

man......hope you get better very soon!

01-16-2004, 04:48 PM
Well im feelin better so I thoguht I woudl try and throw some weights around.

Friday Jan. 16

Weight: 176.. crawling up the scale one pound at a time!!

Chest today

BB Bench Press: 155x9 155x8 155x5
DB Bench Press: 48x10 48x9 48x6 (did last set extremely slow)
Pec Fly Machine: 185x5 165x7 145x10

and a buttload of forearm curls :]

My back didn't seem to bother me much at all. I stretched really good and had a ncie long warm up on the bench before getting down to buisness. I think I even upped my last chest day. Time to go make some tuna melts!

01-17-2004, 05:25 PM
Saturday Jan. 17

Weight: 176


CG Bench Press: 125x9 125x8 125x8 125x8
Skull Crushers: 50x8 50x8 50x8
Rope Pulldowns: 80x8 80x8 90x5

For the rope pulldowns after I do the pulldowns I turn aroudn and pull them form over my head? Anyone know what thats called?

01-19-2004, 06:54 PM
Monday Jan 19

Weight 178.5?! COOL!


Dead Lift: 165x10 165x10 165x10
Bentover BB Rows: 135x10 135x8 135x5
Seated Cable Rows: 80x10 90x9 90x9
Wide Grip Pull-ups: BWx3 BWx3 BWx3
Lat Pull Down Machine: 160x8 160x7 150x7

BB Shrugs: 135x12 135x12 135x12

Wow about my weight. Im not going to complain though!! Any weight I gain right now im happy about! With my deadlifts I know that I can probably lift quite a bit more but im upping it slowly just making sure that I keep good form. Specially considering my back issue as of recent, everything feels good in that area though. BB rows was my first time trying those today, I think i need a bit more practice. Cable Rows first tiem doing those too, I LIKE!

01-20-2004, 08:29 PM
Tuesday Jan 20

Weighed 178.5 again! nice it hasn't gone down

Biceps, today I was master curl jockey!

DB Curls: 35x8 35x8 35x8
DB Hammer Curls: 33x8 33x7 33x7
Concentration Curls: 30x6 30x5 30x4

Ab Machine: 200x20 200x20 200x20

Then I rode a bike thing for 10 minits. whooopeeee!!!

Think I will take a rest day tomorow, then do my shoulders AND legs on thursday. Then another rest the day after that (friday) But thing is i am waking up EARLY on saturday and cathing a plane to Mexico. YUP! Goin to mexico for a week stay in a resort type deal all inclusive.. I made sure they had a "fitness room" We shall see how it goes!

01-23-2004, 07:44 PM
Thursday Jan 22

Weight 178.5

Really quick intense delt workout.

DB Military Press 43x9 43x8 43x7
Lateral Raises 25x8 25x8 25x8
Front Raises 25x8 25x8 25x8
Rear Delt Fly Machine 115x8 115x8 115x8

Then my buddy took me out to the strip bar for some pool and beer and whatnot. Drank quite a bit... had lotsa fun though. I am leaving in the morning for Mexico for a week. Hope they gym is adequit (SP)? Back in a week!!!

02-01-2004, 04:24 PM
Got back from Mexico last night, best time ever! Anyways i am going to try and make it to the gym tonight.

02-03-2004, 09:43 PM
Tuesday Feb. 3

Weight: 180


Legs press: 345x9 345x8 345x7
Calf Raises: 345x7 345x6 345x5
DB Lunges: 60x9 69x8 69x6
Leg Extensions: 140x9 140x8 140x7
Leg Curls: 220x9 220x8 220x7

damn.. first leg workout in like 2 weeks, my legs feel absolutly fried. Feels great to get back to the gym. It seems I have gained a couple of pounds in the last week, good stuff. I hit the 180 mark. Can't wait to see what 190 will look like. Workout was pretty good I think i did better then my last leg day, but i think i started gettin a lil headache and just feelin a lil blah around the leg extensions. Also I think my body is still recovering from the hellish week in Mexico. It was liek one huge cheat week! Now my body is attempting to get revenge.I guess thats it for now. Comments are more then welcome!

02-04-2004, 05:40 PM
Finally back in the gym you lucky bastard!!! :D
Eat your oatmeal!

Legs press: 345x9 345x8 345x7
Calf Raises: 345x7 345x6 345x5
DB Lunges: 60x9 69x8 69x6
Leg Extensions: 140x9 140x8 140x7
Leg Curls: 220x9 220x8 220x7

Is that the order you did those in?
I would personally recommend doing the compound exercise first, then individual muscles, and when doing the individual muscles do them from largest to smallest.


1st. Lunges, leg press
2nd. Curls, Extensions
3rd. Calf raises

This allows more intensity for the larger compound exercises.

Also, in your sig, add this


to the end of your thread title, so when people click on it, they will automatically go to the last and newest post.

02-04-2004, 08:17 PM
Finally back in the gym you lucky bastard!!! :D
Eat your oatmeal!

Is that the order you did those in?
I would personally recommend doing the compound exercise first, then individual muscles, and when doing the individual muscles do them from largest to smallest.


1st. Lunges, leg press
2nd. Curls, Extensions
3rd. Calf raises

This allows more intensity for the larger compound exercises.


And yea, that is the order i do my exercises at. Those lunges really are hell haha. Before anybody says anything about squats, there is no squat rack at my gym right now.
I do my calf raises inbetween my sets of leg presses on the same machine, cuz there is no seprate calf machine. So should i switch to doing the lunges first? If i did switch to lunges first I think i would have to use heavier weights and 60 pound dumbells is the highest my gym has.. and 60 pound dumbells in each hand is somewhat ackward.. When i do the leg presses first it tires my legs out enough that the lunges pretty much take me to failure with the 60 pounders. Should I save the calf raises for the end anyways? I think i can handle that.

02-05-2004, 12:45 AM
Ok, now I see why you do that.
Yeah, sometimes I like to throw in some calf raises between sets of other stuff.

Er, I hope someone else can answer you other questions. :D

02-05-2004, 09:17 AM
hehe thanks :]

02-06-2004, 04:48 PM
Friday Feb. 6th

Chest & Triceps

weight: 182

Sooo Chest first, I have ntop done my chest since before i went on vacation so i would guess aorund 2 weeks and last time i check my 1 RM well its what i was doin my reps at last time i did bench. So i was curious what I could hit on the bench for my max started 180, dman easier then i thogut hit was gunna be.. 190.. hmm not bad. 200 wow i hit 200 sweeet, not much of a chance me throwing up any more then that at the time. but i was prett ydamn excited considering that was almsot 50 pounds more then i was doing my reps at! anyways yay me i lifted 200!!! I can't wait till i can throw up 2 plates per side! Anyways on wiht the workout.


BB Bench Press: 165x6 155x7 155x5
DB Bench Press: 48x9 48x9 48x8 (next heviest DB in my gym is 60 pounds)
DB Flys: 25x8 25x8 25x8
Fly Machine: 145x9 145x9 145x9


Close Grip Bench Press: 115x7 115x6
Skull Crushers: 50x9 50x8 50x8 (bonked my nose really good on last rep!!)
Rope Pulldowns: 80x8 70x8

First time I did my Tri's after my chest on the same day. Not bad..

02-06-2004, 04:52 PM
"Fly Machine" Heheh! Funny mental image.

Keep pumping laddie!

02-11-2004, 11:13 PM
Wednesday Feb. 11

weight: 181

Back and biceps.

Pullups: 2 sets of wide grip 6 reps each, then 2 sets of close grip, 5 sets each
Deadlift: 185x9 185x9 185x9
Upright BB Rows: 110x9 110x9 110x9 HOLY CRAP!! those are intense after deadlifts!
Cable Rows: 100x10 100x8 100x8
Lat Pull machine: 150x6 140x8 140x8

BB Curls: 35x4 30x5 25x6, then a few sets of concentration curls wiht 25's

02-14-2004, 02:03 AM
Friday Feb 13

Weight 180


Bench Press: 135x8 135x8 185x2
Military Press: 48x8 48x6 48x4
Front Raise: 30x8 25x8 25x8
Lateral Raise: 30x8 25x8 25x6
Rear fly machine: 125x8 125x8 125x8

02-16-2004, 02:50 PM
Saturday Feb. 15

Hope you all had a good valentines day.

weight was 180

abs and legs today

Ab Machine: 200x12 200x12 200x12
decline situps: BW - 12 12 12

Squats: 135x10 135x10 135x10 135x10
Calf Raise: 150x8 140x8 140x8

First time doing squats so i kept it pretty light just to make sure i could get soem decent form down and all that stuff. I loved them though, I cant wait till next time and put some real wieght on my shoulders! hah

02-16-2004, 08:04 PM
At least I slaughter you in the calf raise. :(

02-16-2004, 10:49 PM
My calf raises sucked because my arch is screwed up and was gettin REALLY sore so i had to take it easy there.

02-19-2004, 12:33 PM
They hurt? Better chill for a bit then! (Like I follow my own advice!)

I saw your previous calf raises! I STILL WIN!!


*Leaves quickly*

02-19-2004, 02:39 PM
Heh, News Feb tues 17 i wen tto the gym was armwrestling and screwed soem thign up in my albow only got halfway through my chest workout and had to quit. It was pretty lame. I am, heading to the gym now and ill see if i can do some light work. if nto ill jsut do soem runnign.

02-21-2004, 01:25 PM
Well I have been goin to the gym and doin a little light work, elbow is still hurting but deffinetly getting better. So I have jumping alotta rope hehe lil bit of running. Did some deadlifts one day. Deadlifts I did a max at 225, could have done more but form would have been comprimised im still gettin theese down. and reps of 165-185 somethign like that. Then day or two after I just did a bit of squats second time I doen them reps of 135 are pretty easy. I jumped up and did a set at 185, that was a nice burn.

02-24-2004, 01:52 AM
Back in full force biotches!!!!!

Monday Feb. 23

weighed: 181


Flat BB BP: 135x8 135x8 155x8 155x7
Incline DB BP: 48x8 48x8 48x8 48x8
DB Flys: 25x8 25x8 25x8

CG BP: 115x8 125x7 125x6
Skull Krushaazzz: 50x9 50x8 50x7
Rope Pulldowns: 90x8 90x8 90x6

My right elbow is at high 90% recovered, but soemthing stupdi happened to my left elbow. I think it was during the CG BP it doesnt hurt too much but is liek a sore pain tweak type feeling when i ben it a certain way nothign major though. Feels great to be back in the gym goin all out!

02-25-2004, 03:33 AM
Good to see ya back at it man. Keep it going.

02-25-2004, 01:55 PM
Tuesday Feb 24

Weight was 182


Militrary Press: 48x8 48x8 48x8
Front Raise: 25x8 25x8 25x8
Lateral Raise: 25x8 20x8 20x8
Rear Fly Machine: 105x8 105x10 105x9

BB Shrugs: 175x8 155x9 135x10

Forearm curls: 25x10x4

sweet, felt good. I am gunna take a break today and tomorw do my back and biceps. Till then...

02-25-2004, 03:00 PM
Did you want more forearm exercises?
I do 6 different ones....

02-25-2004, 03:01 PM
Yes Please!!!

02-28-2004, 06:44 PM
Thursday Feb. 26

Weight: 182.5

Back today and biceps too

Pullups BW: 2 sets of 8 wide grips and 2 sets of 8 close grips
Deadlifts! w00t w00t: 135x10 205x9 205x8 205x8 205x6
DB Rows: 48x8 60x8 60x8 60x8
Cable Rows: 90x8 100x8 90x8 90x8
Lat pull: 130x8 100x7

DB Curls: 35x6 30x6 25x8

then the next day (Friday) I went i did a buncha curls and ****.

SAtarting to go heavy on the dead lifts and its feeling good! But the is no way i can do deadlifts then upright BB Rows and keep proper form. People who say they can doit I, in my opinion, need to get heavier on their deadlifts!

03-05-2004, 08:29 PM
Weds March 03



Squats: 135x10 155x9 155x9 155x8 (all squats ATF)
Calf Raise: 110x10x3 or soemthign liek that, I have real issues with theese because the arch in my foot get really sore and and hurts too much to compete a set. Any ideas on weak arch's???
Leg Extensions: 130x8x3

03-05-2004, 08:30 PM
Thurs March. 04



BB BP: 135x10 155x8 155x7 155x6
DB BP: 48x8 48x7 48x6
DB Flys: 25x8x3

03-05-2004, 08:34 PM
Friday March 05



Close Grip Bench Press: 135x8 135x8 13x7
Skull Krushaz!: 56x8 50x8 50x8
Rope Pulldown: 80x8 80x8 80x8
DB Extension: 35x8 and a fgew sets of 30's till failure.

Good workout considering i was extremely hung over and hadnt eaten anything all day blah.