PDA

View Full Version : Three stages



Pages : [1] 2 3 4

heathj
09-17-2001, 06:08 PM
Stage One: Lose 6% bodyfat and 11 pounds by November 17th, 2001.

Stage Two: Gain 20-25 pounds of lbm by May 1st, 2002.

Stage Three: Get down to 190 lbs. @ 8% bodyfat by June 15th, 2002.

Stage One begins today

Monday, September 17th - Day 1

Training:

Going by the school's training schedule, so it may be kinda whack, but I get a good workout from it. Each workout will only be 30 minutes. Today:

Back:

Deadlift: 245 x 6, 295 x 6, 305 x 6 (Fairly easy, 315 x 6 next week)

Chest:

Flat BB Bench Press: 135 x 6, 205 x 3 + 1 ass., 185 x 6, 185 x 5

Biceps

Standing DB Curls: 45 x 6 - Superset with triceps
Standing Hammer Curls: 40 x 6 - Superset with triceps

Tricep

Standing Tricep Extensions: 80 x 6, 80 x 6

Shoulders

Standing Lateral Raises: 20 x 6, 20 x 6, 25 x 6 (Hard as shiat)
Dips: BW x 15 (Did for fun...very easy)

Workout seems odd, but it worked good and felt good.


Diet

5:45am- meal 1 -
one cup oatmeal
one cup milk
one whole egg
two egg whites
four pills hydroxycut

6.5g fat/34g carbs/20g protein/300 cals

7:15am- post workout -
one tsp creatine
two scoops protein
8 oz. milk

0g fat/28g carbs/48g protein/330 cals

9:20am- meal 2 -
1/4 cup peanuts

18g fat/5g carbs/9g protein/223 cals

11:15am- meal 3 -
one can of tuna
one tbsp mayo
one slices of bread

2.5g fat/0g carbs/35g protein/173.5 cals

1:30pm- meal 4 -
two scoops protein
8 oz. milk
four pills hydroxycut

0g fat/28g carbs/49g protein/330 cals

4:00pm- meal 5 -
two tbsp peanut butter
one slice of bread

17g fat/28g carbs/13g protein/280 cals

6:30pm- meal 6 -
150g chicken breast

2.5g fat/4g carbs/25g protein/200 cals

9:00pm- meal 7 -
two whole egg
two egg whites
four pills hydroxycut

9g fat/2g carbs/22g protein/200 cals


TOTAL:

56g fat/129g carbs/221g protein/2036.5 cals


So far going great. Hopefully I can try to keep cheating to a minimum and only let it happen when important things come up, such as dates or something ;)

Pup
09-17-2001, 07:09 PM
Good luck foo

heathj
09-18-2001, 06:49 PM
Tuesday, September 18th - Day 2

Training:

No training today. Ran 2 miles at 6:45 am though. Also did sprints at 3:00 pm.


Diet:

Spot on, but damn this is hard. Stupid ass people who eat candy all day and have shitty lunches and poke fun at you cause you barely eat anything. Well, ****, maybe I don't want to be a fat ass or unhealthy and die at an early age like you, f00! Tennis practice was bad also; at the end, pizza was ordered. I was the only one who didn't eat any. Damn temptations so easy to give into, but I gotta keep the will power! Losing this 11 pounds will be hard, but well worth it in the end.

heathj
09-19-2001, 06:18 PM
Wednesday, September 19th - Day 3

Training:

Bench: 135 x 6, 185 x 6, 185 x 6, 185 x 3

Squats: 135 x 6, 225 x 6, 295 x 6

Gotta get my strength back up, but it will be suffering from my cutting cycle.
Threw up today out my nose at tennis. Was going down to start my pushups and I felt like I was gonna barf and I held it in..it came out my nose instead. Ouch, what the **** was that from? Odd.
Diet:

Spot on except for 1/4 cup trailmix and some gum. People keep critizing me when I eat my can of tuna at lunch, but I don't care, they piss me off, but they will notice a change in 7 1/2 weeks, biatch!

heathj
09-20-2001, 10:03 PM
Thursday, September 20th - Day 4

Training:

Shrugs: 2 80 db x 30
Lat Raises: 25 x 6
Dips: 15 reps, 15 reps
Preacher Curls: 65 x 6, 65 x 6
Tricep Extensions: 80 x 6
Pullups: bw x 15
Shoulder Presses: 40 x 10

Just did a bunch of stuff since it was a free day in weight training class.

Diet:

Went good for the majority of the day, but I ate a banana and about 3 cups of trail mix. Other then that, perfect. I think I might have a cheat day on Saturday. I think I want some chicken teryaki and maybe some nachos. Gonna try and stick to replace the chicken and nachos with two-three meals. Trying to keep my cals around 2000-2500 on my cheat day.

heathj
09-21-2001, 11:47 PM
Hmm...I'm too lazy to make my journal all nice and neat anymore, it'll be straight and to the point now.

fri - september 21, 2001

Bench(PL Style): 135 x 6, 185 x 6
Squat: 225 x 6, 295 x 6, 315 x 6, 365 x 1(Almost)
Clean: 135 x 6, 135 x 6, 155 x 6

Diet:

Going good, tomorrow=cheat day...boo ya.

heathj
09-23-2001, 01:30 AM
sat - september 22, 2001

no training

diet:

cheat day..I ate:

Big Bowl of Oh's
Two PowerBars
Teryaki Chicken + Chow Mein
1 Orange
Two Cajun McChickens
1 Medium French Fry
12 hydroxycut

heathj
09-23-2001, 02:05 PM
Why was what I ate bad? It was just one fooking day out of the week. Don't infest my journal like last time.

syntekz
09-23-2001, 02:11 PM
I think they meant you didn't eat enough food, eh?

heathj
09-23-2001, 02:15 PM
I'd say that was over 2000 calories...

heathj
09-23-2001, 02:31 PM
I can't balance them any other way. I don't have time to pre-make any of these meals. Lots of my days are busy 13 hours straight, not much time to pre-make anything to spread out and even my meals. Some are in the middle of class too and we're not supposed to eat in class. I have tried my best term, sorry it's not up to your standards.

Mystic Eric
09-23-2001, 02:57 PM
Heathgay,. here's some suggestions for ya:

if you can make meals, open a can of tuna.

open a can of tuna for more of your meals

have some roast beef

some chicken breasts that you can buy at the deli.

just a few ideas...

heathj
09-23-2001, 03:05 PM
What meals are you suggesting changing? I'm trying to stay around 2000 calories also.

heathj
09-25-2001, 11:31 AM
Had a bad ass headache since monday. Diet is off and so is training. Hopefully wednesday I'll be better.

heathj
09-26-2001, 10:36 PM
I am hella weak at bench now, hmm...get stronger, get stronger!

New diet, carbs pretty damn low, but oh well, I'll live(hopefully).

5:45am- meal 1 -
one cup oatmeal
one whole egg
two egg whites
1 Multivitamin
four pills hydroxycut

6.5g fat/34g carbs/20g protein/300 cals

7:15am- post workout -
one tsp creatine
two scoops protein
two slices mixed grain bread
Vitamin E - 400 I.U.
Vitamin C - 500mg

2g fat/40g carbs/48g protein/420 cals

9:20am- meal 2 -
1/4 cup peanuts

18g fat/5g carbs/9g protein/223 cals

11:15am- meal 3 -
one can of tuna
Broccoli

2.5g fat/0g carbs/37g protein/170 cals

1:30pm- meal 4 -
two scoops protein
four pills hydroxycut

0g fat/4g carbs/40g protein/240 cals

4:00pm- meal 5 -
two tbsp peanut butter
Celery

16g fat/7g carbs/8g protein/190 cals

6:30pm- meal 6 -
150g chicken breast or steak or turkey

2.5g fat/4g carbs/25g protein/200 cals

9:00pm- meal 7 -
two whole egg
two egg whites
1 Multivitamin
four pills hydroxycut

[i]9g fat/2g carbs/22g protein/200 cals/[i]


TOTAL:

56.5g fat/96g carbs/209g protein/1943 cals

heathj
09-28-2001, 06:11 PM
bench max - 225

syntekz
09-28-2001, 06:13 PM
There you go; congrats! I need to max out my bench. I don't touch the 'stuff' myself.

heathj
09-29-2001, 12:01 AM
Yeah, feels good. I think we're doing squats on monday and deads on wednesday. I hope to get 375 on squat and 380-385 on deadlift.

heathj
10-01-2001, 08:24 PM
Attempted 365 on squat. Failed. Gonna just put up 315 on wednesday and get it over with. I am going to start doing less weight with my lifts and make my form perfect. Not just for squat, but for all. Squat from now on will be atf.

heathj
10-01-2001, 09:59 PM
Everyone makes fun of me for eating tuna out of a can. Bah, fook them, those unhealthy bastards who know nothing about bodybuilding and weightlifting. One of my friends said that she noticed that I looked leaner. I can tell my waist is smaller and I have lost fat on my chest. Yay me..now time to get some calipers for those weekly bodyfat tests.

heathj
10-02-2001, 09:24 PM
squat - 315 x 1
dead - 335 x 1

wow I really tried :rolleyes:

Cleans are tomorrow, hopefully I'll get 205. Monday is the start of perfect form and less weight time. ATF squats, perfect ass down deads and curls all the way stretched, bench slow and controlled. I was thinking of doing rest/pause for squats and bench. What do you think? So for squat I'd do like 315 x 1, 315 x 1, 315 x 1, 295 x 1, 275 x 1, 245 x 1. Then bench I'd do something like 225 x 1, 225 x 1, 225 x 1, 205 x 1, 185 x 1, 135 x 1. Hmm....Deads, probably heavy 3's.

heathj
10-04-2001, 07:52 PM
bicep curls
hammer curls
tri extensions
skull crushers
dips
flat bench db
lat raises - 20 x 6, 35 x 3 (!)
tricep pushdowns
close grip bench press

Will start listing all weights on monday.

had another tennis match today, I lost singles 0-6, 1-6 and won doubles 6-4, 6-3. We played the best team in state..thank you, thank you :D

Becoming more vascular, I like this. More veins in forearms coming out and on shoulders and bicep. Diet going quite well. I've been tired the last few days because of so much cardio and maxes and lack of sleep and from the low cal diet. I weigh about 180 now. I ate some beef jerky and some cookies(during tennis match) because Belial said I needed more calories during this week cause of all the exercise.

heathj
10-05-2001, 11:40 PM
Yeah, sure sure, let's see you face my 110 mph serve. It burns the calories good though.

heathj
10-06-2001, 03:02 PM
friday

db bench: 60 x 6, 70 x 6, 75 x 6
dips
pullups
some other stuff, I forget...bah. Monday starts rest/pause.

heathj
10-07-2001, 06:29 PM
New Routine since the one school makes is stupid...

Monday:

Chest -

Warmup -
Dips x 15, 10

Flat BB Bench (4 sets x 3, 3, 3, 6)
Flat DB Bench (3 sets x 6, 6, 6)

Triceps -

Tricep Exntensions (3 sets x 6, 6, 6)
Skull Crushers (3 sets x 6, 6, 6)


Wednesday:

Back

Deadlift (3 sets x 3, 3, 3)
Pullups (3 sets x max)
Seated Rows (2 sets x 6, 6)

Biceps

DB Curls (3 sets x 3, 3, 3)
Hammer Curls (3 sets x 3, 3, 3)

Traps -

BB Shrugs (3 sets x 6, 6, 6)

Whole Body

Cleans (3 sets x 3, 3, 3)


Friday:

Legs

Squats (4 sets x 6, 3, 3, 6)
SLDL (3 sets x 10, 8, 6)
Calves:
Standing (1 set x 30)
Seated (1 set x 30)

Deltoids -

Lateral Raises (3 sets x 6, 6, 6)
Upright Rows (3 sets x 6, 6, 6)
Shoulder Presses (3 sets x 6, 6, 6)

heathj
10-08-2001, 09:59 PM
Monday, October 8th, 2001

Training

Warmup -
Dips x 15, 10

Chest -

Flat BB Bench (195 x 3, 3, 3, 185 x 6)
Flat DB Bench (60 x 6, 70 x 6, 75 x 5.5)

Triceps -

Tricep Exntensions (80 x 6, 80 x 6, 60 x 6)
-ss-
Skull Crushers (55 x 6, 55 x 6, 35 x 6)

Cooldown

Dips x 3 :D

Today I did 144 pushups also.


Diet

Perfect except more water needed. Replaced peanuts with almonds, since I ran out of peanuts. About the same macros. Sleep last night was about 7 hours.


--Move Traps from Wednesday to Monday. I will be posting my three day split and my four day split soon. This may fluxuate between weeks, depending how much we run in gym.--

heathj
10-08-2001, 10:53 PM
--Changed 3 day a bit--

3 Day Split -

Monday:

Warmup

Dips x 15, 10

Chest

Flat BB Bench (4 sets x 3, 3, 3, 6)
Flat DB Bench (3 sets x 6, 6, 6)

Triceps

Tricep Exntensions (3 sets x 6, 6, 6)
Skull Crushers (3 sets x 6, 6, 6)

Traps

BB Shrugs (3 sets x 6, 6, 6)


Wednesday:

Back

Deadlift (3 sets x 3, 3, 3)
Pullups (3 sets x max)
Seated Rows (2 sets x 6, 6)

Biceps

DB Curls (3 sets x 3, 3, 3)
Hammer Curls (3 sets x 3, 3, 3)


Whole Body

Cleans (3 sets x 3, 3, 3)


Friday:

Quads

Squats (4 sets x 6, 3, 3, 6)

Hamstrings

SLDL (3 sets x 10, 8, 6)

Calves

Standing (1 set x 30)
Seated (1 set x 30)

Deltoids

Lateral Raises (3 sets x 6, 6, 6)
Shoulder Presses (3 sets x 6, 6, 6)


4 Day Split

Day 1:

Warmup

Dips x 15, 10

Chest

Flat BB Bench (4 sets x 3, 3, 3, 6)
Flat DB Bench (3 sets x 6, 6, 6)

Triceps

Tricep Exntensions (3 sets x 6, 6, 6)
Skull Crushers (3 sets x 6, 6, 6)

Traps

BB Shrugs (3 sets x 6, 6, 6)


Day 2:

Back

Deadlift (3 sets x 3, 3, 3)
Pullups (3 sets x max)
Seated Rows (2 sets x 6, 6)

Biceps

DB Curls (3 sets x 3, 3, 3)
Hammer Curls (3 sets x 3, 3, 3)


Day 3:

Whole Body

Cleans (3 sets x 3, 3, 3)


Deltoids

Front Lat Raises (3 sets x 6, 6, 6)
Side Lat Raises (3 sets x 6, 6, 6)
Shoulder Presses (3 sets x 6, 6, 6)

Plyometrics (Finish workout with these)


Day 4:

Quads

Squats (4 sets x 6, 3, 3, 6)
Leg Extensions (3 sets 6, 6, 6)

Hamstrings

SLDL (3 sets x 10, 8, 6)

Calves

Standing (1 set x 30)
Seated (1 set x 30)

heathj
10-09-2001, 09:33 PM
Tuesday, October 9th, 2001

Squats - Below parallel

225 x 6, 245 x 3, 265 x 3, 285 x 3 - PERFECT FORM :D Up weight next week.

SLDL - Real quick..not much time

135 x 6(pffttt...), 185 x 6(pfffttt....) - Teacher was grimacing at me since this wasn't what I should be doing. ******* teachers don't know ****.

10 pullups

Time up. Dumb workout. I am going to get a note from a personal trainer saying I need to do a certain workout, not one the school assigns us, which is dumb. Tomorrow are pushup, situp and pullup maxes.


Diet

Fairly good...had some extra food to re-energize myself from the tennis. Probably in a calorie deficit of 500-1000 calories.

heathj
10-10-2001, 02:17 PM
Hmm...third day in a row working out, damn I'm tired. Am doing it though cause the gym is closed thursday and friday, as is school.

Wednesday, October 10th, 2001

Biceps -

Standing bicep curls -

40 x 3, 45 x 3, 50 x 3

Hammer curls -

35 x 3, 40 x 3, 45 x 3

Lateral raises -

20 x 6, 25 x 6, 35 x 2.5

Deads -

245 x 6, 295 x 3, 315 x 3 (Wow, this is what missing 2-3 weeks of deads and cuttting do to ya :))

10 pullups

DB Shrugs -

80 x 30 :)

Shoulder presses -

50 x 6 (Barely squeezed 'em in)

Gonna try and talk to a personal trainer within the next four days to get myself a note.


diet -

going fairly well. No cardio today though, pouring outside and I'm tired.

Hopefully I can fit in a quick nap before tennis meeting. I'm going to league for doubles. Hopefully my partner and I will go pretty far. Last chance for me, considering I'm a Senior.

heathj
10-11-2001, 05:56 PM
Thursday, October 11th, 2001

4 hours tennis.

one 12" turkey sub:
turkey breast
wheat bread
lettuce
light mayo

7 cookies tuttut

in 2 hours will have 2 scoops whey + water
in 4 hours will have 2 scoops whey + water

Will end up with about 1500-2000 calories. Burned 2600 calories. So my caloric deficit will be 600-1100. Tomorrow, eat correctly! tuttut

heathj
10-12-2001, 05:26 PM
3 hours tennis.

heathj
10-15-2001, 06:09 PM
Thanks ;) Good day today.

Monday, October 15th, 2001

training -
I was hella pumped today for some reason. Crazy shiat.

warmup -
Dips x 15, 10

chest:
bb bench - 195 x 3, 3, 3, 185 x 6 (Easy) 200 next week.
db bench - 60 x 6, 70 x 6, 75 x 6(!) Move up to 80's next week.

triceps:
tricep extensions - 80 x 6, 80 x 6, 60 x 6
-ss-
skullcrushers - 65 x 6, 55 x 6, 35 x 6

traps:
db shrugs - 80 x 30 (haha, easy, we have no higher db's...go to bb's)


diet -

Damn perfect. Did 1 1/2 hours of tennis today. Meaning a loss of 1053 calories. Making me at a caloric deficit of about 1550 today. 2 meals to go.

heathj
10-16-2001, 08:30 PM
Tuesday , October 16th, 2001

2 hours tennis.

diet -

perfect except gonna miss chicken.

Caloric deficit around 1500-2000.

heathj
10-17-2001, 10:19 PM
wednesday, october 17th, 2001

4 hours total tennis. 2 was playing hardcore tournament. Lost both matches in doubles.

3-6, 6-0, 2-6
2-6, 2-6

...Oh well, now maybe my tendonitis will go away and now I can start lifting hard again!

diet -

went ok, ate some more things to get my carbs up for the match. Was also away from my regular schedule for 12 hours, in the tourny. Missed chicken, ate 1 1/2 bagels, ate a ice cream thing, had some chex mix, some cookies...everything else spot on. Probably in a caloric deficit of 500 or so.

heathj
10-18-2001, 02:28 PM
Thursday, October 18th, 2001

Weight - 177

Training -

Shoulders-
Seated DB Shoulder Press - 50 x 6, 6, 6
Lateral Raises - 25 x 6, 30 x 6, 35 x 2
Seated Military Press - 75 x 6, 95 x 6, 115 x 6

Full Body
Hang Cleans - 115 x 6, 135 x 3, 155 x 3

Dead tired....fell over on the mats after that, tennis + weightlifting + 6 hours sleep = exhausting. Tennis is over now, though.

Diet -

Damn good...lost 9 pounds so far.

heathj
10-19-2001, 04:55 PM
Friday, October 19th, 2001


Training -

Legs -
Squats - '155 x 6, 243 x 3'(warmup), 331 x 3, 331 x 3 (!!!!!)
Leg Extensions - 150 x 6, 170 x 6, 200 x 6
Leg Curls - 110 x 6, 130 x 6, 140 x 6
Seated Calf Raises - 176 x 30
Standing Calf Raises - 320 x 30
SLDL - '133 x 6, 177 x 6'(warmup), 221 x 6, 265 x 6(!)

Wow...I was working at a different gym then usual today. This one uses kg and not lbs. All I can say is wow...for squat I thought I was doing way less weight since I did it real quick in my head...had no clue it was so high and my reps were nice and parallel..thought it seemed a little heavier then usual. SLDL...very, very nice also. Wow...


Diet -

Bah, missed lunch(tuna) and worked out at an odd time. Kinda hungry...

heathj
10-19-2001, 05:22 PM
Calipers arrived! F00k yeah!

As of today, October 19th, 2001 I am

13% bodyfat
177 lbs.

September 17th, 2001 I was

16% bodyfat
186 lbs.


I have lost 3% bodyfat and 9 lbs. F00k yeah baby. That's what I get from hard ass work!

heathj
10-19-2001, 06:01 PM
Time to post pics of before my cutting cycle, and two during.

First one...August 24th.

This one was standing up too..while the other two are sitting down...

heathj
10-19-2001, 06:02 PM
September 23rd...

heathj
10-19-2001, 06:02 PM
October 16th...

heathj
10-22-2001, 05:39 PM
Monday, October 22, 2001

Training

Warmup:
Dips x 15, 10

Chest:
BB Bench - 205 x 3, 205 x 2 + 1 ass., 205 x 1 + 2 ass. (Stay at 205 next week)
DB Bench - 70 x 6, 75 x 6, 80 x 4(!) Hell yeah...80 is our highest db..gotta ask for higher ones soon :)

Triceps:
Tricep Extensions - 80 x 6, 70 x 6, 60 x 6
-ss-
Skullcrushers - 65 x 6, 65 x 6, 55 x 6 - Went up on weight.

Traps:
BB Shrugs - 225 x 30 (Go for 295 x 10 or so next week)


Diet

Going good, stopped taking H-Cut...I'm too used to it, so it doesn't do much. For lunch, had a taco salad instead of tuna. It had beef, chicken, beans, lettuce, olives, cheese, taco shell. Damn good, I'll eat that everyday plus some tuna once I start bulking. Had an apple and a strip of beef jerky. Not raising my cals very much. Other then that, perfect. Still working on that perfect post-workout shake.

Doing a new form of cardio now since tennis is over(started today). Everyday at 1:30 I will be doing:

Stationary Bicycling - Burn 300 calories
Sprinting in the gym(~140 ft. long)

Jog down and back 3/4 speed
Touch 4 lines, facing one direction
Shuffle down and back
Hop on right leg down, left leg back
Lunge down and jog back
Do 4 lines, regular
Sprint down and back

Did the sprinting right after I bicycled, so I was hella tired. No clue how many calories I burned altogether. I did cardio from about 1:40 - 2:15 or so. So 300 from biking + the sprinting.

heathj
10-23-2001, 05:32 PM
Just ran today...lifting tomorrow...but I figured out what I'm gonna do for post-workout drink and mrp shizat!

50% Maltodextrin
25% CFM Whey Isolate - 93% pure protein
25% hydrolyzed whey 520 - 74% pure protein

PRICE $5.97 per pound
(3 28g scoops per drink mix)

5 lbs.

+

5 lbs. extra maltodextrin(add one 28g scoop per drink mix)


3, 28g scoops of the mix + 1, 28g scoop of malto will make: 70g carbs(maltodextrin)/35g protein(19.5 cfm, 15.5 hydro 520)

The mix will last around 27 days and the extra malto will last 81 days.

Also buy a 10 lb. bag of Whey Protein Concentrate.

Take 2 scoops per day as a MRP. 10 lb. bag will last 70-80 days.

heathj
10-24-2001, 04:34 PM
Wednesday, October 24, 2001

Training

Biceps:
Standing Curls - 35 x 6, 40 x 3, 45 x 3, 35 x 10
Hammer Curls - 35 x 3, 40 x 3, 45 x 3

Back:
Deadlift - 245 x 6, 295 x 3, 315 x 3...no 325..Going straight from 245 to 325 next week.
Pullups - 25 x 5, 35 x 3, 35 x 2 (Haven't done in a few months)
Seated Back Rows - 130 x 6, 150 x 6, 150 x 6

Whole Body
Hang Cleans - 115 x 6, 135 x 3, 155 x 3, 160 x 2


Diet

Going well, I am eating tuna much quicker now and I should be ordering my new protein soon, as I am about to run out. I am getting quite hungry as of late though, so I was thinking about going back on the H-Cut.

Cardio -
Burned 100 calories on bike. Someone needed it for PE make-up, so had to get off. Then did the regular sprint routine and then did 1/3 mile sprint.

heathj
10-29-2001, 12:03 AM
Chest/Triceps/Traps tomorrow..my favorite now :)

12.166% bodyfat. Weight probably around 176 or so.

Diet will continue going good this week. Gotta try and stick to it on the weekends better! Cardio is still gonna be 5 days a week and on Tuesdays and Thursdays it will be 2 times per day, making for 1 1/2 hours of running/walking.

heathj
10-30-2001, 06:26 PM
Monday, October 29th, 2001

Training

Warmup:
Dips x 15, 10

Triceps: - Benches were full, so did triceps first
Tricep Extensions - 80 x 6, 70 x 6, 70 x 6
-ss-
Skullcrushers - 65 x 6, 65 x 6, 55 x 6

Chest:
BB Bench - 205 x 3, 205 x 3, 205 x 2 + 1 ass. (Go to 210)
DB Bench - 70 x 6, 75 x 6, 80 x 3.5(Tired from triceps first)

Traps:
BB Shrugs - 295 x 15, 10


Diet

Been lacking..consisting of protein bars lately, but I ran out, so I should be back to normal soon. Took almonds out of my diet, cause I stopped doing 2-4 hours of cardio per day, since tennis is over and it's always raining. Still trying to do 3-5 days of cardio per week.

heathj
10-30-2001, 06:29 PM
Tuesday, October 30, 2001

Training

Morning - Ran/Walked for about 30 minutes.
Later - Ran for 10 minutes. Walked for 5, sprinted for 10, did pushups holds for 50 seconds, ran for 10 more minutes, walked for 5.


Diet

Going ok...haven't had regular meal 1 for a few days cause I keep waking up too late. Damn alarm. Hopefully it'll be back to normal tomorrow. Almost out of protein, gotta buy my new stuff soon.

heathj
10-31-2001, 05:40 PM
Wednesday, October 31, 2001

Training

Biceps:
Standing DB Curls(negatives) - 35 x 3, 40 x 3, 45 x 3
Hammer BB Curls(negatives) - 60 x 3, 70 x 3, 80 x 3

Back:
Deadlift - 245 x 6, 335 x 6(!) Do again next week. Gotta build up back.
Pullups - 25 x 6, 35 x 4, 35 x 2
Seated Back Rows - 150 x 6, 150 x 6, 130 x 6

Whole Body
Hang Cleans - 115 x 6, 135 x 3, 155 x 3
Power Clean - 175 x 1


Diet

Halloween...Cheat day. Bad Heath tuttut

heathj
11-02-2001, 03:25 PM
Friday, November 02, 2001


Training -

Shoulders -
Seated DB Shoulder Press - 50 x 6, 6, 6
Lateral Raises - 20 x 6, 25 x 6, 30 x 6
Seated Military Press - 75 x 6, 95 x 6, 120 x 6

Legs -
Squats - 135 x 6, 225 x 6, 295 x 3, 315 x 6
Leg Extensions - 180 x 6, 200 x 6, 210 x 6
Reverse Leg Extensions - 120 x 6, 150 x 6, 200 x 6
Seated Calf Raises - 180 x 30
Standing Calf Raises - 305 x 30

Bunch of ab work, weighted crunches, hanging leg raises, etc...


Diet

Could be better...will start h-cut again next week.

Darcy Tucker
11-02-2001, 03:40 PM
Hey dickhead didn't I tell you to not pyramid?

heathj
11-02-2001, 04:50 PM
no you haven't god, but sorry, I'll never do it again, god....Who are you to talk? Let's see your lifts. Maybe what I'm doing is working and I will continue to do it until it stops working for me. Thank you for my positive feedback.

The_Chicken_Daddy
11-03-2001, 02:23 AM
Darcy, heath has a squat of 315, a dead of 335 and a bench of 205. He is 17 years old and you are telling him that he shouldn't pyramid cause it won't work?...:rolleyes:

Darcy Tucker
11-03-2001, 11:56 PM
Learn to take a joke both of you. If I'm serious about what i'm saying I'm obviously not going to call you a "dickhead".

The_Chicken_Daddy
11-04-2001, 07:59 AM
Ok dickhead.

heathj
11-05-2001, 03:45 PM
Monday, November 5, 2001

Training

Warmup:
Dips x 15, 10

Chest:
BB Bench - 210 x 3, 3, 3
DB Bench - 80 x 6, 6, 6

Triceps:
Tricep Extensions - 70 x 6, 70 x 6, 70 x 6
Skullcrushers - 75 x 6 , 65 x 6, 55 x 6

Traps:
BB Shrugs - 315 x 15, 10

Diet

Going good today. Didn't have protein after my workout though. F*cking protein wasn't on my doorstep either, when I got home. It said 3 day delivery if I ordered over $100 worth of stuff, which I did..and I ordered it Wednesday..it should be here! Damn't...

heathj
11-06-2001, 03:39 PM
Tuesday, November 6, 2001

Training

Morning -
Ran for 7 minutes
Walked for 4
Repeated 3 times. Probably ran a total of about 3 miles.

Afternoon -
Ran 8 laps around the track.
Walked 1 lap.

So total I ran 5 miles today and I walked about 1 mile.


Diet

Spot on, minus a few calories and a few grams of protein. Started taking Hydroxycut again yesterday. I have that weird dry pill feeling again...

heathj
11-07-2001, 04:29 PM
Wednesday, November 7, 2001

Training

Biceps:
DB Standing Curls(negatives) - 35 x 3, 40 x 3, 45 x 6
DB Hammer Curls(negatives) - 35 x 3, 40 x 3, 45 x 5.5

Back:
Deadlift - 245 x 6, 315 x 3, 340 x 3
Pullups - +25 x 8, 35 x 5, , 35 x 2(full extension)
Seated Back Rows - 140 x 6, 6, 6

Whole Body
Hang Cleans - 115 x 6, 160 x 3, 165 x 3


Diet

Going good, except subtract 40g protein from my daily intake. I get my protein stuff tomorrow..f-ing finally. I ran out and I figured I'd get the protein last Monday, but pf.com took 4 days to give UPS the shipping info. So no post-training protein or protein for my mrp. So I had one apple to supress my appetite...Other then that, perfect.

The_Chicken_Daddy
11-07-2001, 04:31 PM
can you not get special offers cause of that? Compensation for your 'trauma'...

heathj
11-07-2001, 04:33 PM
No clue..but protein factory took too damn long to send the order to UPS. I ordered it last Wednesday, UPS sent me a confirmation email on Monday....Protein Factory said if I ordered over $100 worth of supplements shipping would be 3 days. Obviously they didn't add in the fact it would take them 100 days to actually send out the order to UPS...I doubt I'd get any special compensation because pf.com is run by college students(I believe) and doesn't seem very business-like, if you get what I mean...In their confirmation email it said:

thank you very much for ordering,
alex

and his email wasn't even from proteinfactory.com, it was sawboy02@aol.com or something...

The_Chicken_Daddy
11-07-2001, 04:35 PM
tuttut no source posting lol.

heathj
11-07-2001, 04:38 PM
*Smack..I need protein!

heathj
11-09-2001, 02:58 PM
Friday, November 9, 2001


Training -

Shoulders -
Seated DB Shoulder Press - 50 x 6, 60 x 2, 50 x 6
Lateral Raises - 20 x 6, 25 x 6, 30 x 6
Seated Military Press - 85 x 6, 105 x 6, 125 x 6

Legs -
Squats - 135 x 6, 225 x 6, 320 x 3, 3, 3
Leg Extensions - 180 x 6, 200 x 6, 220 x 6
Reverse Leg Extensions - 120 x 6, 150 x 6, 200 x 6 (highest weight on stack...)
Seated Calf Raises - 225 x 30
Standing Calf Raises - 305 x 30



Diet

Perfect the first three days of the week and now I'm slacking off...Bah! *Smacks self. My protein arrived...the postworkout mix tastes like ****..almost threw up :) I can drink it, but it'll take me a looong time..I am gonna try to start drinking it in the middle of my workout, so I can finish by the end of a little after...Someone smack me.

Mystic Eric
11-09-2001, 03:08 PM
Originally posted by heathj
Someone smack me.

don't mind if i do ;)

*spanks heathy ;)

heathj
11-09-2001, 03:23 PM
...... :cry: tuttut

heathj
11-12-2001, 04:40 PM
Monday, November 12, 2001

Training

Chest:
BB Bench - 135 x 6, 6, 215.5 x 3, 3, 2
DB Bench - 83.6 x 6, 6, 3

Triceps:
Tricep Extensions - 83.6 x 6, 6, 6
Skullcrushers - 77 x 6, 82 x 6, 88 x 6

Traps:
Forgot to do with regular workout, will do later, if I remember..pretty dead from chest/triceps anyway.

Diet

Pffftt...party last night and still coming over from it. Carb depletion starts tomorrow.

Chris Rodgers
11-12-2001, 08:29 PM
What's with the weird ass poundages? .5 and .6?? 72??

heathj
11-12-2001, 09:54 PM
Cause the transfer from kg to lbs. makes it like that. I usually work out with strictly lbs., but today I was at a different gym that uses kg.

heathj
11-13-2001, 07:42 PM
Ran for 20 minutes in the morning and for 30 in the afternoon.

F- my diet...I think I'm good enough, lost 4% bodyfat and I am gonna start bulking. To hell with losing water weight :) I learned a lot though :D Thanks for the help guys, but my protein powder tastes like sh*t and I can't stand it for making up 1/3 of my total calories for the day. Oh well, some may shake their head at me cause I gave up fairly easy for this water retention shizat, but oh well. Getting an average of 6 hours of sleep per night and having 7 hours of school and working out at 5:30 am does not help either when I'm on about 60g carbs per day. Time to bulk and gain some real muscle.

heathj
11-14-2001, 04:16 PM
Wednesday, November 14, 2001

Training

Biceps:
DB Standing Curls(negatives) - 40 x 3, 45 x 3, 50 x 3
DB Hammer Curls(negatives) - 40 x 3, 45 x 3, 40 x 6

Back:
Deadlift - 245 x 6, 315 x 3, 345 x 3
Pullups - +25 x 8, 35 x 4, 35 x 3
Seated Back Rows - 140 x 6, 6, 6

Whole Body
Hang Cleans - 115 x 6, 155 x 1...oww, damn am I sore by this point :) Couldn't go on.


Diet

What's a diet? :)

heathj
11-15-2001, 09:16 PM
Wednesday, November 15, 2001

Training

Ran 10 minutes and then played bball..Hella tiring :)


Diet

Pfftt...ate a taco salad again, ate some more donuts...Smack me! Started the taraxatrim and took some niacin tonight..we'll see what happens. I'm gonna take the taraxatrim for about 3-4 days, see how it goes. Also going to take niacin tomorrow morning before my workout to see if it helps with vascularity, like Yates said, and see if I get flushed or not. Also deciding whether or not to go back to my 2000 calorie diet. I seemed to keep around the same weight, as my scale says I'm back to 185 or so, but I have no clue, scales are stupid. But I know I'm down to 12% bodyfat, I can tell a major difference. On that diet, I seemed to lose a considerable amount of bodyfat, when I stuck to it and gained a lot of strength, so I don't know....

Water - 4.5 liters so far...water intake going good. I can easily drink at least 3 liters per day at school. Peed 8 times today :)

Gonna make some short term goals here..

January 1st -
Flat BB Bench - 235 x 3
Squat - 340 x 3
Deadlift - 360 x 3


Holy crap...I am burning up from the niacin!!!!! Never taking that again :)

reso
11-16-2001, 06:49 AM
health we need to start getting more sleep hehe,i wake up at like 5am or so ,dam sleeping is hard during college

heathj
11-16-2001, 01:53 PM
Friday, November 9, 2001


Training

Shoulders:
Seated DB Shoulder Press - 50 x 6, 50 x6, 60 x 4
Lateral Raises - 20 x 6, 30 x 6, 35 x 4
Seated Military Press - 105 x 6, 125 x 6, 135 x 4

Legs:
Squats - 135 x 6, 225 x 6, 325 x 3, 3, 3
Leg Extensions - 180 x 6, 190 x 6, 200 x 6
Reverse Leg Extensions - 200 x 6, 6, 6 (increase reps)
Seated Calf Raises - 180 x 30
Standing Calf Raises - 315 x 30



Diet

Didn't eat much..took those water pills again. Have only drink 1 liter of water today... Need more, at least 3-4 liters.

Fangy
11-16-2001, 08:41 PM
your gay and weak man.....



tuttut tuttut

stop using steroidsand your a freak.....

heathj
11-19-2001, 06:25 PM
Monday, November 19, 2001

Training

Warmup:
Dips x 15, 10

Chest:
BB Bench - 215.5 x 3, 2 + 1 ass., 1 + 2 ass.
DB Bench - 83.6 x 6, 6, 3

Triceps:
Tricep Extensions - 83.6 x 6, 6, 6
Skullcrushers - 64 x 6, 79.2 x 6, 64 x 6

Traps:
Shrugs - 320 x 6, 221 x 30, 221 x 33

heathj
11-20-2001, 12:26 PM
Diet=****, thanks...no training or running today..alarm didn't go off, so woke up 40 minutes late. I need a new diet or something, because I am not eating right and my strength is showing that....Might go back on my 2000 calorie diet, again. I made some good strength and muscle gains from it.

heathj
11-20-2001, 06:49 PM
Going back on the ol' diet. Gonna get ripped if it kills me! Any suggestions on the diet?



meal 1 - (pre-workout)
one cup oatmeal
one whole egg
two egg whites
four pills hydroxycut

post workout -
5g creatine
40g protein
~8g l-glutamine
dextrose (possibly)

meal 2 - (at school)
one can of tuna

meal 3 - (at school)
40g protein
four pills hydroxycut

meal 4 - (home)
two tbsp peanut butter
Celery

meal 5 - (home or work)
200g chicken breast or steak or turkey

meal 6 - (home)
two whole egg
two egg whites
four pills hydroxycut

reso
11-21-2001, 05:57 AM
no carbs?

Wizard
11-21-2001, 08:07 AM
heath I'll pm ya in a few hours.Thanx.

heathj
11-21-2001, 01:59 PM
Wednesday, November 21, 2001

Training

Biceps:
DB Standing Curls- 30.8 x 6, 39.6 x 3, 44 x 3
DB Hammer Curls - 30.8 x 6, 39.6 x 3, 44 x 6

Back:
Deadlift - 245 x 6, 315 x 3, 348 x 4
Pullups - +25 x 8, +0 x 10, +45 x 3.5
Seated Back Rows - 150 x 6, 6, 6

Whole Body
Hang Cleans - Too tired to do them.

Diet

tuttut

heathj
11-23-2001, 03:38 PM
No legs/shoulders today, I am too ******* fat.

Anyway, my diet resumes on Monday, Going back to my 2000 calorie diet. Gonna be ripped in no time :) I have to stick to it even more perfectly now!

The_Chicken_Daddy
11-23-2001, 03:42 PM
Make your mind up dickhead!

heathj
11-23-2001, 03:47 PM
Sorry :) I have now!

Mystic Eric
11-23-2001, 05:16 PM
ya, make up your mind heathgay

PowerManDL
11-23-2001, 05:17 PM
Termy = Heath:hump:

heathj
11-24-2001, 12:36 AM
Term, stop calling me heathgay..cause you know you're the one who leans towards the homosexual side :)

PM tuttut

heathj
11-26-2001, 03:43 PM
Monday, November 26, 2001

Training

Warmup:
Dips x 15, 10

Chest:
BB Bench - 210 x 5, 220 x 2 + 1 ass., 220 x 1 + 2 ass.
DB Bench - 80 x 8, 5, 3

Triceps:
Tricep Extensions - 80 x 6, 6, 6
Skullcrushers 85 x 6 - No time for any more...

YatesNightBlade
11-27-2001, 03:03 AM
How come your reps are so low ?

heathj
11-27-2001, 06:28 AM
For bench? Cause I couldn't get it up :D hah...I wanted to increase weight...but didn't get my 3 reps. I usually go for 3, but wanted to try 210 x 6, didn't get it, then went for 220.

YatesNightBlade
11-27-2001, 06:45 AM
You bodybuilding or powerlifin ?

heathj
11-27-2001, 03:27 PM
I guess I'm bodybuilding now, but I hopefully will do powerlifting in April...Why? What should I change in your opinion?

heathj
11-27-2001, 04:43 PM
Tuesday, November 27, 2001

Training

Morning
Alternated running/walking every 4-5 minutes or so....Did this for about 30 minutes. Went at a fairly steady pace. So I ran for about 15-20 minutes....

Afternoon
Ran about 10 minutes, walked about 5. Alternated these. Did this for 40-45 minutes. So ran about a total of 30 minutes or so. Went at a fast pace. Damn was I tired after this.

Musta lost 50 lbs. :) Back/Bi's tomorrow! Need to add more volume to biceps.

YatesNightBlade
11-28-2001, 04:42 AM
I would up your rep range. Even if this means lowering the weight. Nice and controlled ....... you'll soon be back to what you was lifting ... but for more reps ;)

heathj
11-28-2001, 03:46 PM
Wednesday, November 28, 2001

Training

Back:
Deadlift - 245 x 6, 315 x 3, 350 x 6
Pullups - +35 x 5, +45 x 4
Seated Back Rows - 150 x 6, 6, 6 (same)
Biceps:
DB Standing Curls- 35 x 6, 6, 6
-ss-
DB Hammer Curls - 35 x 6, 6, 6

Ouch

heathj
11-29-2001, 11:50 PM
Thursday, November 29, 2001

Training

Morning
Alternated running/walking every 4-5 minutes or so....Did this for about 30 minutes. Went at a fairly steady pace. So I ran for about 15-20 minutes....

Afternoon
Ran hard for 10 minutes and then walked around the gym a bunch of times while talking to someone... :)

heathj
11-30-2001, 11:57 PM
Friday, November 30, 2001


Training

Shoulders:
Seated DB Shoulder Press - 50 x 6, 60 x 5, 60 x 3
Lateral Raises - 20 x 6, 30 x 6, 35 x 5.5
Seated Military Press - 105 x 6, 125 x 6, 140 x 5.5 + .5 ass.

Legs:
Squats - 135 x 6, 225 x 6, 325 x 3

No time for anything else...

heathj
12-03-2001, 05:39 PM
Monday, November 26, 2001

Had to help set up the gym today, it was messed up, so I think it threw me off...

Training

Warmup:
Dips x 15, 10

Chest:
BB Bench - 210 x 5, 215 x 3, 205 x 4(??)-Wanted to try more reps...bah
DB Bench - 80 x 7, 6, 6

Triceps:
Tricep Extensions - 80 x 6, 6, 6
Skullcrushers - ( Weights have been off by +10 everytime. The bar weighs 15, I guess and I thought it weighed 25...Ok, here we go.)
65 x 6, 75 x 6, 6

Traps - Finally got at least one set in...in two weeks
BB Shrugs - 225 x 30

heathj
12-05-2001, 03:42 PM
Wednesday, November 28, 2001

Training

Back:
Deadlift - 245 x 6, 315 x 3, 355 x 7
Pullups - +35 x 7, +45 x ~5, 45 x 3
Seated Back Rows - 150 x 6, 6, 6 (same--easy)

Biceps:
DB Standing Curls- 40 x 6, 45 x 6, 50 x 3 ass.
DB Hammer Curls - 40 x 6, 45 x 6, 40 x 6
BB Curl - 75 x 6 (threw it in for an extra burn)

The_Chicken_Daddy
12-05-2001, 04:08 PM
cool beans dude, great deadlift, but why so many sets for bicheps?

heathj
12-05-2001, 04:18 PM
Thanks...I always do about 6 sets and I never get that great of a burn, you know? It doesn't feel like my muscle is being worked, because I am sore in everything else except biceps...so I just did...not sure why exactly..

The_Chicken_Daddy
12-05-2001, 04:20 PM
so are your 'cheps growing or what?

i'd have thought your heavy back work would be sufficient enough for you to add 1-2 sets of curls and call it a day, personally.

heathj
12-05-2001, 04:23 PM
Yeah my whole arm seems to be bigger. My biceps are never sore though.... :confused:

heathj
12-07-2001, 04:13 PM
Friday, November 30, 2001


Training

Shoulders:
Seated DB Shoulder Press - 50 x 6, 60 x 6, 50 x 10
Lateral Raises - 20 x 6, 30 x 6, 20 x 10
Seated Military Press - 105 x 6, 125 x 6, 145 x 4

Legs:
Squats - 135 x 6, 225 x 6, 315 x 3, 330 x 3
Leg Extensions - 180 x 6, 200 x 6, 220 x 6
Reverse Leg Extensions - 200 x 30
Seated Calf Raises - 80 x 30(no time to set up more)
Standing Calf Raises - 260 x 30 (again..)

heathj
12-08-2001, 03:25 PM
Went on the scale and it said I weighed 198, with pants and shoes on. I also checked my bodyfat and it was around 13%. I don't look like I weigh 198 pounds and even if I do, I don't understand how I can gain about 21 pounds of muscle in 2 months.... :confused:

Sayiajin Prince
12-08-2001, 05:22 PM
Originally posted by heathj
Went on the scale and it said I weighed 198, with pants and shoes on. I also checked my bodyfat and it was around 13%. I don't look like I weigh 198 pounds and even if I do, I don't understand how I can gain about 21 pounds of muscle in 2 months.... :confused:

did u weigh urself in the mourning after pissing without food?

heathj
12-09-2001, 01:19 AM
Well, still, even if I weighed myself in the morning, it wouldn't change more then 5 lbs. or so.

heathj
12-10-2001, 08:56 PM
Monday, December 10, 2001


Training

Chest:
BB Bench - 133 x 8, 177 x 6, 199 x 3, 217.7 x 3 + 1 ass.
DB Bench - 74.8 x 8, 83.6 x 6, 5

Triceps:
Tricep Extensions - 83.6 x 6, 6, 6
Skullcrushers - 57.2 x 6, 70.4 x 6, 6

Weighted Dips - (since I had more time today)
BW x 20, +22 x 6, 44 x 6

Also went snowboarding today for about 3 hours. We were on a hill with no ski lift, so everytime I went down the hill I had to hike back up it. Damn taxing on my body. Burned a lot of calories, but I didn't eat too well today, since there was not much to eat. Diet was:

2 cups oatmeal
5 donuts
One 12" turkey breast sub on whole wheat bread w/ mayo and lettuce

And whatever else I eat from now until bed. Off to do my homework and browse the board...

heathj
12-12-2001, 04:17 PM
Wednesday, December 12, 2001

Training

Back:
Deadlift - 245 x 6, 315 x 3, 335 x 2, 360 x 6
Pullups - +35 x 7, +45 x 5, +50 x 3
Seated Back Rows - 160 x 6, 6, 190 x 2.5

Biceps:
DB Standing Curls - 30 x 6, 35 x 6, 30 x 6
-ss-
DB Hammer Curls - 30 x 6, 35 x 6, 30 x 6

Still sore from snowboarding on Monday and might go again Friday.

heathj
12-13-2001, 05:19 PM
Thursday, December 13, 2001

Training

Ran 10 minutes in the morning. Played basketball for 30 minutes.

heathj
12-14-2001, 03:45 PM
Friday, December 14, 2001


Training

Shoulders:
Seated DB Shoulder Press - 50 x 6, 50 x 6, 60 x 4
Lateral Raises - 20 x 6, 25 x 10, 30 x 8
Seated Military Press - 105 x 6, 125 x 6, 145 x 4

Legs:
Squats - 135 x 6, 225 x 6, 315 x 3, 335 x 3
Leg Extensions - 200 x 6, 220 x 6, 230 x 6
Reverse Leg Extensions - 200 x 20, 20
**Not going to do direct calf work anymore***

heathj
12-16-2001, 02:26 AM
Stage 2: Bulk

Diet:

Meal 1 - (pre-workout)
1 scoop whey
2 whole eggs
2 egg whites
1/2 cup oatmeal
1 multivitamin

45g protein/12g fat/29g carbs/404 cals


Meal 2 - (post-workout)
2 scoops whey
8g l-glutamine
5g creatine
3 bananas

40g protein/0g fat/72g carbs/448 cals


Meal 3 -
Taco Salad:
-Lettuce (1.5 cups)
-Olives (~10)
-Beef (1/2 cup)
-Beans (1/2 cup)
-Chicken (1/2 cup)

35g protein/8g fat/50g carbs/412 cals(estimated)


Meal 4 -
1 can tuna
2 tbsp low-fat mayo
2 slices wheat bread
8 oz. non-fat milk

53g protein/17.5g fat/52g carbs/577.5 cals

Meal 5 -
2 tbsp peanut butter
8 oz. non-fat milk

18g protein/15g fat/21g carbs/291 cals

Meal 6 -
200-250g turkey/chicken
1/4 cup parboiled/brown rice

33g protein/4g fat/36g carbs/468 cals


Meal 7 -
1 can tuna
16 oz. non-fat milk
One tbsp flax seed oil

52g protein/16g fat/24g carbs/448 cals


Totals:

276g protein/72.5g fat/268g carbs/~2830 cals


Calculations are a little off...but it's between 2800-3000 calories :)

Neil
12-17-2001, 10:18 AM
how come you don't do anymore direct calf work?

Franco
12-17-2001, 10:34 AM
Neil, you obviously have not seen the pic of his calves

Chris Rodgers
12-17-2001, 10:35 AM
Because he's fookin calfzilla.

Neil
12-17-2001, 03:39 PM
I can't find the pic but I'll take your word for it

heathj
12-17-2001, 03:53 PM
Here.

heathj
12-17-2001, 04:04 PM
Monday, December 10, 2001


Training

Chest:
BB Bench - 133 x 8, 175 x 6, 205 x 3, 220 x 2 + 1 ass. :mad:
DB Bench - 80 x 6, 6, 8

Triceps:
Tricep Extensions - 80 x 6, 6, 75 x 6
-ss-
Skullcrushers - 65 x 6, 6, 6
Weighted Dips - +25 x 6 ( No more time....and burnt out)

**Dropping bb bench weight and upping reps into the 8-10 range. Also, going to trade the db bench in for weighted dips and see how that goes for a few weeks, as my bench has stopped progressing as quickly as it was.**


Diet

Going good....200 pounds of muscle, here I come.

heathj
12-18-2001, 03:40 PM
Gay ass gym teacher made us do bench maxes...I just did chest yesterday, how can I be ready to max today? I need to join a gym really bad and quit this damn school sh*t. I did 230, which was fairly easy, especially after working out yesterday....went for 240 but failed halfway up...could've gotten it if I hadn't worked out yesterday...god damn gym teachers...Squat maxes tomorrow. I usually do back/biceps on wednesday. Since we're doing squat maxes tomorrow should I just do legs/shoulders tomorrow and do back/biceps on friday, where I would usually do legs/shoulders?

Delphi
12-18-2001, 03:43 PM
That sounds like a pretty good idea to me, Heath. That way your gym teacher only gets to screw you up once this week.:(

heathj
12-19-2001, 04:08 PM
Wednesday, December 19, 2001


Training

Legs:
Squats - 135 x 8, 225 x 6, 275 x 3, 295 x 3 (Perfect form...having someone tell me when I am perfectly down and when to go up...gonna drop weight and do this more..work on form more)
Leg Extensions - No time...
Reverse Leg Extensions - No time...

Shoulders:
Seated DB Shoulder Press - 50 x 6, 60 x 6, 7
Lateral Raises - 25 x 6, 30 x 6, 20 x 10
Seated Military Press - 105 x 6, 150 x 4

heathj
12-21-2001, 02:06 PM
Friday, December 21, 2001

Training - Trained 5 hours later then usual and on a different day then usual at a different gym...

Back:
Deadlift - 245 x 6, 311 x 3, 333 x 2, 377 x 6
Pullups - +22 x 7, +45 x 3, 5
Seated Back Rows - 160 x 6, 6, 130 x 10

Biceps:
Alternation DB Standing Curls - 35 x 6(each side), 40 x 6, 45 x 4
Alternation DB Hammer Curls - 35 x 6(each side), 40 x 6, 45 x 4

W00t! 377 x 6....At first I racked up the weight and had 415 on there and I thought it was like 370...I got it up about 1/4th the way and thought I was the biggest pussy in the world. So I dropped the weight down and had about 75.5kg or so on each side...and I went home and was surprised that I did 377 x 6 and I was really attempting 415...which really killed me, heh.

Off like Tryska's dress after 2 beers.

Franco
12-21-2001, 02:13 PM
Great job Heath.

Keep up the progress

Marcel
12-21-2001, 02:15 PM
Hey! you leave Tryska alone ok?:swear:

heathj
12-21-2001, 03:18 PM
What're you gonna do? bahaha... Thanks Fran ;)

Tryska
12-22-2001, 07:41 AM
pffft. copy cat. and you wish it were that simple. i can be pissy drunk, puking in a toilet, and your still not gonna get my dress off, unless i want you to. :rolleyes: nice dead there though bud.

marcel. thanks bro..i appreciate that. :)

heathj
12-24-2001, 01:36 AM
Pffft...cheat days the last few days. Damn holidays. Drank a shitload of protein and milk though, so my protein intake is still up there. I gained 50 lbs.! :eek: I wish ;) Well, will try and re-start diet tomorrow, dinner will be a cheat.

heathj
12-24-2001, 12:38 PM
Monday, December 24, 2001


Training

Chest
Flat BB Bench: 133 x 10, 177 x 8, 188 x 10, 193.5 x 7 + 1 ass., 210 x 2 + 1 ass.
Cable Crossovers: 20 x 10, 40 x 6, 60 x 4

Triceps
Skull Crushers: 70.4 x 6, 79.2 x 6, 70.4 x 8
Close Grip BP: 89 x 10, 133 x 6, 144 x 6 (Too easy)
Weighted Dips: +22 x 6, +44 x 6, +55 x 2


Daaaaamn..that was focking hard as hell. I am sore.

Outta here like Tryska when she sees Latty's face.

heathj
12-26-2001, 05:03 PM
Wednesday, December 26, 2001

Training -

Back:
Deadlift - 245 x 6, 311 x 3, 333 x 2
Pullups - +22 x 7, +45 x 6, + 55 x 4
Seated Back Rows - 130 x 10, 160 x 6, 6

Biceps:
Alternation DB Standing Curls - 35 x 6(each side), 40 x 6, 45 x 5
Alternation DB Hammer Curls - 35 x 6(each side), 40 x 6, 45 x 5


Deadlifts were f*cked up. I was deadlifting on this raised wooden platform(like always) and there is rubber on it, so the weights don't break. Anyway, I worked myself up to 333 x 2 and was gonna go for the 380 mark and the lady who owns the place walks up....I had 100's on there, because I didn't want to bother with adding up the lower weights. The 100's were not rubber. So she made me take 'em off and switch them and all this **** and then that f*cked me up. So then I put 380 on, no chance in hell. 355...no chance...******* a. Pullups were decent though. Plus, I am still sore as **** from Monday and last week deads were on Friday instead of Wednesday, so I didn't get enough rest.

Chris Rodgers
12-26-2001, 08:05 PM
So using your method, if I used 100 lb plates I'd be able to deadlift 30-50 more lbs? Sweet!!



Oh, btw :rolleyes:

Just lift the damn shiat you lil girly man. :p

heathj
12-26-2001, 10:32 PM
No...the part about switching all the facking plates around and the time I took a break for...

heathj
12-29-2001, 02:05 AM
Friday, December 29, 2001


Training

Legs:
Squats - 133 x 8, 221 x 6, 265 x 3, 309 x 6 (damn nice form)
Leg Extensions - 200 x 8, 8, 8
Reverse Leg Extensions - 120 x 8, 140 x 8, 8

Shoulders:
Seated DB Shoulder Press - 35 x 6, 50 x 6, 66 x 4
Lateral Raises - 26.4 x 6, 30.8 x 6, 6
Seated Military Press - 105 x 6, 155 x 6, 4


Nice workout...

heathj
12-31-2001, 03:28 AM
9 Month Recap

Flat BB Bench:
Feb - 145 x 10, Dec - 193.5 x 7 or 220 x 3

Flat DB Bench:
Feb - 55 x 10, Dec - 80 x 8

Squat:
Feb - 205 x 8, Dec - 335 x 3(best to date)

Lat pulldowns:
Feb - 120 x 10, Dec - Weighted Pullups, +55 x 4

Deadlift:
Feb - 265 x 6, Dec - 377 x 6

Shrugs:
Feb - 120 x 10, Dec - 315 x 30


Body changes:

September 17th -

Weight - 186
Bodyfat - 16%

December 30th -

Weight - 190
Bodyfat - 13%


Mind you I took a few 2-3 week breaks. God knows why...

:rolleyes:

Overall though I think I did well. 2002 will be even better though.

heathj
12-31-2001, 02:05 PM
Monday, December 31, 2001


Training - No spotter

Chest
Flat BB Bench: 133 x 10, 177 x 8, 188 x 10, 193.5 x 4 (2-0-1) 210 x 2
Cable Crossovers: 30 x 10, 50 x 10, 70 x 8

Triceps
Skull Crushers: 70.4 x 6, 79.2 x 6, 79.2 x 6
Close Grip BP: 133 x 6, 155 x 6, 166 x 6
Weighted Dips: +44 x 6, +55 x 6, +66 x 3

I had no spotter today so I didn't want to go for 8 reps at 193.5, so I just did 4 controlled reps instead. Felt good. Crossovers and dips jumped up a lot also.

heathj
01-02-2002, 02:44 PM
Wednesday, January 3, 2002

Training - Back to lbs. instead of kg

Back:
Deadlift - 245 x 6, 315 x 3, 335 x 2, 375 x 6
Pullups - +45 x 6, +55 x 6, + 55 x 5
Seated Back Rows - 160 x 6, 6, 6

Biceps:
DB Standing Curls - 35 x 6, 40 x 6, 6
-ss-
DB Hammer Curls - 35 x 6, 40 x 6, 6


Told ya Latty.... :D

heathj
01-03-2002, 10:16 PM
I ran....and played some basketball. Whoooooo...

heathj
01-04-2002, 11:07 PM
Friday, January 4, 2002


Training

Legs:
Squats - 133 x 6, 225 x 6, 315 x 6
Leg Extensions - 200 x 8, 220 x 6, 6
Reverse Leg Extensions - 200 x 15, 15 (Knees hurt from this)

Shoulders:
Seated DB Shoulder Press - 35 x 6, 50 x 6, 60 x 5, 5 (???)
Lateral Raises - 25 x 6, 30 x 6, 6
Seated Military Press - 105 x 6, 155 x 2 (???)

I think I need to lower the volume for shoulders. Three sets db press and two sets for the rest? What do you think?

heathj
01-07-2002, 06:18 PM
Monday, January 7, 2002


Training

Chest
Flat BB Bench: 133 x 10, 185 x 10, 195 x 8, 215 x 2 + 1 ass.
Cable Crossovers: 50 x 6, 70 x 6 , 70 x 6

Triceps
Skull Crushers: 65 x 6, 75 x 6, 6
Close Grip BP: No time...
Weighted Dips: +45 x 6, +55 x 6, +70 x 6!!


Oh yeah...stupid gym teacher made us do squat maxes today also...f*ck I need to join a different non-school gym. I wanted to do it quick so I could fit my chest/tricep workout in, so I did 320...wow, so tough :D Gonna rep 320 x 6 on Friday!

heathj
01-09-2002, 02:41 PM
Wednesday, January 3, 2002

Training - Back to lbs. instead of kg

Back:
Deadlift - 245 x 6, 315 x 3, 335 x 3, 380 x 6
Pullups - +45 x 7, +55 x 4, +60 x 3
Seated Back Rows - 160 x 6, 6, 6

Biceps:
DB Standing Curls - 35 x 6, 40 x 6, 45 x 6
-ss-
DB Hammer Curls - 35 x 6, 40 x 6, 45 x 2, 45 x 4...


Deadlift seemed easier then usual.

heathj
01-10-2002, 02:50 PM
Played some basketball for about 25 minutes and then played about 10 minutes of laxidasical volleyball :)

heathj
01-11-2002, 02:11 PM
Friday, January 11, 2002


Training

Legs:
Squats - 135 x 10, 225 x 6, 275 x 3, 320 x 6, 225 x 20
Leg Extensions - 180 x 8, 200 x 6, 220 x 6
Reverse Leg Extensions - 200 x 15, 15

Shoulders:
Seated DB Shoulder Press - 35 x 6, 50 x 10, 10
Lateral Raises - 25 x 10, 30 x 10

heathj
01-13-2002, 11:11 PM
GOALS

June 2002
Deadlift - 425 x 6 (Now - 380 x 6)
Squat - 360 x 6 (Now - 320 x 6)
Bench - 245 x 6 (Now - 220 x 3)

January 2003
Deadlift - 480 x 6 (Now - 380 x 6)
Squat - 425 x 6 (Now - 320 x 6)
Bench - 300 x 6 (Now - 220 x 3)

I'm gonna get these!

heathj
01-14-2002, 02:47 PM
Monday, January 14, 2002


Training

Chest
Flat BB Bench: 133 x 10, 185 x 10, 200 x 6.5 + 1.5 ass. :mad: , 215 x 1 + 1 ass. :mad: Am taking too much time for bench...
Cable Crossovers: 60 x 6, 80 x 6 , 90 x 3
Incline DB Bench: 60 x 6

Triceps
Skull Crushers: 85 x 6, 85 x 6
Weighted Dips: +45 x 6, +75 x 5 - Could've gotten more reps and even more weight, but workout was cut short by gym teacher....pretty much had to superset the +45 and +75..

heathj
01-16-2002, 02:45 PM
Wednesday, January 16, 2002

Training

Back:
Deadlift - 245 x 6, 315 x 3, 335 x 3, 385 x 7
Pullups - +45 x 6, +55 x 3, +60 x 3
DB Rows - 45 x 6, 50 x 6, 60 x 6 (switched from seated back cable rows)

Biceps:
DB Standing Curls - 35 x 6, 40 x 6, 45 x 6
-ss-
DB Hammer Curls - 35 x 6, 40 x 6, 45 x 5

MonStar1023
01-16-2002, 06:21 PM
healthj-
Damn bro your a MonSTAR.. hehe. training looks good bro nice back strength. Your dead and chin strength is top-notch bro. 385 for 7.. damn! I just did 380 for 3 today and I was SPENT! Hehe good up the good work bro.

:cool::cool:

heathj
01-16-2002, 06:33 PM
Thanks dude..you too :)

heathj
01-18-2002, 03:45 PM
Friday, January 18, 2002


Training

Legs:
Squats - 135 x 10, 225 x 6, 295 x 3, 320 x 6, 245 x 20
Leg Extensions - 200 x 6, 200 x 6, 220 x 6
Reverse Leg Extensions - 200 x 15, 15

Shoulders:
Seated DB Shoulder Press - 50 x 6, 60 x 6, 60 x 8
Lateral Raises - 25 x 6, 30 x 6, 6

heathj
01-20-2002, 01:59 PM
weekend has been ****, diet has been ****. Monday is the day...to get back on track, at least on the diet.

heathj
01-21-2002, 12:52 PM
Monday, January 21, 2002


Training

Chest
Flat BB Bench: 133 x 10, 188 x 3, 193.5 x 3, 210 x 6
Cable Crossovers: 60 x 6, 80 x 6 , 80 x 6
Incline DB Bench: 55 x 6, 55 x 8

Triceps
Skull Crushers: 79.2 x 6, 90.2 x 5
Weighted Dips: +45 x 6, +66 x 6, +88 x 5

Damn nice workout....Gonna switch my flat bb bench to that rep scheme and leave cables and incline like that..

heathj
01-22-2002, 02:33 PM
Damn was I sore from yesterday....

Ran for 10 minutes, played bball for 20.

The_Chicken_Daddy
01-22-2002, 03:00 PM
Ace job on the dips btw dude.

I'd love to be able to strap two plates round my waist.

heathj
01-22-2002, 03:06 PM
Thanks :) I wanna hit 3 plates by June :D

heathj
01-23-2002, 02:33 PM
Wednesday, January 16, 2002

Training

Back:
Deadlift - 245 x 6, 315 x 3, 345 x 3, 390 x 7
Pullups - +45 x 5, +55 x 3, +25 x 10
Bent Over DB Rows - 50 x 6, 60 x 6, 70 x 6

Biceps:
DB Standing Curls - 35 x 6, 40 x 6, 35 x 6(last set - 2-1-2)
-ss-
DB Hammer Curls - 35 x 6, 40 x 6, 35 x 6(last set - 2-1-2)

The_Chicken_Daddy
01-23-2002, 02:39 PM
damn heath you are so obviously on drugs.

your dead 1RM is like 415 or so. day-um.

ace work.

heathj
01-23-2002, 02:47 PM
*Injects d-bol.

Thanks...I don't want to max out until June or so though. I wanna get 500 x 1!!!!

heathj
01-24-2002, 03:23 PM
Ran 15 minutes...played bball for ~20.

Alex.V
01-24-2002, 03:27 PM
Originally posted by heathj
*Injects d-bol.



Dude, that would hurt.

heathj
01-24-2002, 03:40 PM
Hmm.....*Injects sust

Better?

heathj
01-25-2002, 03:35 PM
Friday, January 18, 2002


Training

Legs:
Squats - 135 x 10, 225 x 6, 295 x 3, 320 x 6, 255 x 20
Leg Extensions - 180 x 6, 200 x 6, 230 x 6
Reverse Leg Extensions - 200 x 15, 15

Shoulders:
Seated DB Shoulder Press - 50 x 6, 60 x 10, 70 x 6
Lateral Raises - 25 x 6, 30 x 6, 6

heathj
01-26-2002, 11:48 PM
Drank 1/2 gallon + of milk today.

MonStar1023
01-27-2002, 07:56 AM
healthj-
Nice strength in your overhead presses bro. Looking good.

:cool::cool:

heathj
01-28-2002, 01:47 PM
Monday, January 28, 2002


Training

Chest
Flat BB Bench: 133 x 10, 177 x 3, 193.5 x 3, 215.7 x 5, 221 x 3
Cable Crossovers: 70 x 8, 80 x 8, 90 x 5
Incline DB Bench: 59.4 x 8, 66 x 8

Triceps
Skull Crushers: 79.2 x 8, 10, 10
Weighted Dips: +45 x 6, +88 x 6, +99 x 3( partials:mad: )

and some abs...ouch..

The_Chicken_Daddy
01-28-2002, 01:57 PM
bah!


drop the inclines!

Them dips are excellent!

heathj
01-28-2002, 01:59 PM
I wanted that +99 though :(

heathj
01-30-2002, 12:57 PM
Wednesday, January 30, 2002

Training

Back:
Deadlift - 243 x 6, 309 x 3, 347.5 x 3, 397.5 x 7!!
Pullups - +22 x 15, +44 x 10, +55 x 5
Bent Over DB Rows - 59.4 x 6, 66 x 6, 74.8 x 6

Biceps:
DB Standing Curls - 35.2 x 6, 39.6 x 6, 35.2 x 10
-ss-
DB Hammer Curls - 35.2 x 6, 39.6 x 6, 35.2 x 10

The_Chicken_Daddy
01-30-2002, 02:54 PM
:bow:

Tryska
01-30-2002, 06:12 PM
word.

you da man heathie...:bow:

heathj
01-31-2002, 08:12 PM
CD, get off your knees boy! :p

'Skie..stay down there...and keep bowing :p

Gracias though foos...I got a whopping 9 hours of sleep!

heathj
02-01-2002, 04:07 PM
Friday, January 18, 2002


Training - KG gym again...Good leg workout, sh*tty ass shoulder workout.

Legs:
Squats - 133 x 6, 221 x 6, 287 x 3, 320 x 7, 342.5 x 4
Leg Extensions - 200 x 8, 8, 8
Leg Curls - 120 x 8, 140 x 8, 150 x 6

Shoulders:
Seated DB Shoulder Press - 52.8 x 6, 61.6 x 6, 70.4 x 1 ?? :mad:
Lateral Raises - 30.8 x 6, 35.2 x 6, 30 x 6

heathj
02-04-2002, 08:47 AM
Monday, January 28, 2002


Training

Chest
Flat BB Bench: 135 x 10, 185 x 3, 195 x 3, 215 x 4 + 2 ass. :mad:, 225 x 1 + 1 ass. :mad: Grrr...shitty bb bench workout
Cable Crossovers: 70 x 6, 80 x 6, 90 x 6

Triceps
Skull Crushers: 75 x 6, 85 x 6, 90 x 5 + 1 ass.
Weighted Dips: +45 x 6, +70 x 6, +95 x 3

Damn my triceps were shot by the time I got to dips..more then usual. Wonder why my bench was so bad...time to eat protein..I've been slacking a LOT on this the last 2 weeks...maybe that's why...kick it gear biatch!

Tryska
02-04-2002, 08:49 AM
*kick's heath's ass*


:indian:

heathj
02-04-2002, 08:54 AM
Thank ya kindly.

Tryska
02-04-2002, 08:56 AM
Originally posted by heathj
Thank ya ma'am, may i have another?

of course......

*kick's heath's ass again*


:whip:

heathj
02-04-2002, 09:12 AM
:hump:

heathj
02-04-2002, 08:02 PM
Weighed in on Tuesday...I weigh 195 lbs.

I have gained 18 lbs. since Mid-November and last time I checked only about 1-1.5% bodyfat higher.

heathj
02-05-2002, 08:17 AM
Ran/walked every 3-4 minutes. Ran for about 15..walked for about 15.

heathj
02-06-2002, 08:43 AM
Wednesday, January 30, 2002

Training

Back:
Deadlift - 245 x 6, 315 x 3, 355 x 3, 400 x 7!!
Pullups - +35 x 6, + 45 x 3, + 50 x 3 :mad: (need to warmup with 25, not 35)
Bent Over DB Rows - 60 x 6, 70 x 6, 75 x 6

Biceps:
DB Standing Curls - 35 x 6, 40 x 6
-ss-
DB Hammer Curls - 35 x 6 -- Workout cut short by teacher.

The_Chicken_Daddy
02-06-2002, 01:18 PM
:bow:

heathj
02-07-2002, 10:07 PM
Did nothing..woke up an hour and a half late and didn't do any exercise :D

YatesNightBlade
02-08-2002, 04:53 AM
tuttut

heathj
02-08-2002, 08:40 AM
Friday, January 18, 2002


Training -

Legs:
Squats - 135 x 6, 225 x 6, 315 x 6, 345 x 6
Leg Extensions - 200 x 6, 220 x 6, 6
Reverse Leg Extensions - 150 x 15, 15

Shoulders:
Seated DB Shoulder Press - 50 x 6, 60 x 10, 70 x 5
Lateral Raises - 25 x 6, 30 x 6, 40 x 6


Yates, I needed it :D


I think that ass beating by 'Skie did the trick. Thanks 'Skie! May I have another to get me ready for Monday?

Tryska
02-08-2002, 08:47 AM
of course.


:whip:

heathj
02-11-2002, 02:27 PM
Monday, February 11, 2002


Training

Chest
Flat BB Bench: 135 x 10, 185 x 3, 205 x 3, 215 x 5 + 1 ass. :mad: (Will it ever increase?...Bah)
Cable Crossovers: 70 x 10, 90 x 8, 100 x 4

Triceps
Skull Crushers(behind neck...ST suggested it): 35 x 10, 65 x 6, 85 x 6
Weighted Dips: +45 x 6, +70 x 6, +95 x 3.5


My bench sucks ass....I wonder why...Damn triceps.

chris mason
02-11-2002, 06:12 PM
Hey Heath, a suggestion for your bench. Drop the crossovers and do the dips before the skulls. Make it a point to add weight to the dips each week and see how things go.

Fart Barker
02-11-2002, 06:19 PM
Originally posted by heathj
Deadlift 400 x 7!!


good grief man, that's awesome

how long have you been deadlifting?

heathj
02-11-2002, 08:11 PM
I have added weight or reps to my dips every week...Two months ago my dips were: BW x 20, +22 x 6, 44 x 6

Now: +95 x 3.5...I'll try dips before skulls...Drop the crossovers? Why would I do a thing like that? They are great for my chest...do you really think just bb bench is going to increase my strength and my size of chest..?

Fart, check my journal...I have been heavy deadlifting since about summer...I used to deadlift 2 years ago..but it was like twice a week and not very smart...dumb ass school...since the summer I have started to get hardcore in my lifting...thanks though.

MonStar1023
02-11-2002, 08:22 PM
heathj-
Nice dip strength bro. VERY impressive. Very similar to mine. I can handle around 95-100 lbs. + BW for around 4 reps. Looking good bro.

:thumbup::thumbup:

Dont worry about flat BB presses, I suck with them too. Just drop them and switchover to flat DB presses. BB bench isnt a necessity to build big pecs. Trust me.

heathj
02-11-2002, 09:15 PM
but if I plan to do powerlifting I need it. Plus, I need to do it for school...

MonStar1023
02-11-2002, 09:16 PM
heathj-
For school? Powerlifting is totally understandable. But school?

:confused::confused:

heathj
02-11-2002, 09:57 PM
They make us max out...and if we don't, we get a bad grade...I take weight lifting as a class :D So I get credit for it, hehehe..

heathj
02-13-2002, 08:39 AM
Wednesday, February 13, 2002

Training

Back:
Deadlift - 245 x 6, 315 x 3, 355 x 3, 405 x 8!!
Pullups - +25 x 10, +45 x 5, + 50 x 3
Bent Over DB Rows - 70 x 6, 75 x 6, 80 x 6

Biceps:
DB Standing Curls - 35 x 6, 40 x 6, 35 x 10
-ss-
DB Hammer Curls - 35 x 6, 40 x 6, 35 x 10


Hot mother focking damn! What a focking bad ass workout :) People were gawking and shiat, ahh man it's great ;) Some were like "405 x 8?! I can't even do 245!" heh..that made my day :D I was going for 7, but I don't know how I pulled off 8...School starts 20 minutes late today also :D

The_Chicken_Daddy
02-14-2002, 06:05 AM
:bow:

this journal is great heath thumbup:

heathj
02-14-2002, 08:18 AM
Thanks :D

410 x 7 is mine next week!

Going for 350 x 6-7 on squats tomorrow...

heathj
02-15-2002, 07:46 PM
Friday, January 18, 2002


Training -

Legs:
Squats - 135 x 6, 225 x 3, 315 x 3, 350 x 6
Leg Extensions - 180 x 6, 200 x 6, 220 x 6
Reverse Leg Extensions - 200 x 15, 15

Shoulders:
Seated DB Shoulder Press - 50 x 6, 60 x 10, 70 x 6
Front Raises - 25 x 6, 30 x 6
-ss-
Side Lateral Raises - 15 x 6

heathj
02-17-2002, 08:19 PM
New avatar :D

MonStar1023
02-17-2002, 09:34 PM
Nice squat strength bro. Very impressive.

:cool::cool:

heathj
02-18-2002, 12:40 PM
Monday, February 18, 2002


Training - KG Gym(This whole week)

Chest
Flat BB Bench: 133 x 10, 177 x 3, 188 x 3, 221 x 4, 226.5 x 2 + 1 ass., 221 x 2 + 1 ass.
Cable Crossovers: 80 x 6(stick with 70), 100 x 4, 80 x 6

Triceps
Skull Crushers(behind neck) 65 x 6, 76 x 6, 87 x 6
Weighted Dips: +45 x 6, +71.5 x 6, +96.25 x 1(was too tired)


Well, bench is going up at least...

MonStar1023
02-18-2002, 01:26 PM
heathj-
Damn nice dip strength bro!

:eek::eek:

heathj
02-20-2002, 01:05 PM
Wednesday, February 20, 2002 - Too much sleep....9 1/2 hours :mad:

Training - KG Gym...grrr

Back:
Deadlift - ~245 x 6, ~315 x 3, 359 x 3, 413.2 x 0, 413.2 x 0 (Grrr..makes me f*cking mad. I wanted to go for 410, so I could get my +5 this week, but I couldn't since it was in kg, so I had to go up 8.2...either that or I could've tried for 408 or something...so I didn't go up on deads this week...:mad:
Pullups - +22 x 16, +44 x 5, + 55 x 4
Bent Over DB Rows - 70.4 x 6, 74.8 x 6, 83.6 x 6

Biceps:
DB Standing Curls - 35.2 x 6, 39.6 x 6, 39.6 x 6
-ss-
DB Hammer Curls - 35 x 6, 39.6 x 6, 39.6 x 6


Damn deadlifts..gonna try 410 next week...

big
02-20-2002, 01:49 PM
Skull Crushers(behind neck) ???

heathj
02-20-2002, 03:21 PM
Yeah I go all the way behind my neck, instead of just to my forehead or my chin.

Chris Rodgers
02-20-2002, 08:43 PM
You did 405x8, but couldn't hit 413..2 lbs???


WTF is that about? Wuss

heathj
02-20-2002, 08:54 PM
I know, wtf...but I told you, I got too much sleep :D

hey, we all have our bad days :)

Chris Rodgers
02-20-2002, 09:10 PM
Yeah, the other day Belial only progressed on 4 out of his 5 exercises!!! :eek:

heathj
02-20-2002, 09:58 PM
That is terrible. I am ashamed.

Alex.V
02-20-2002, 10:44 PM
*hangs head*

*leaves thread*

heathj
02-20-2002, 11:08 PM
Guess what I found out? I was really trying to deadlift 431...not 413..but I still should've gotten it at least twice..?? Oh well.. Stupid ass kilogram conversions.

heathj
02-22-2002, 03:32 PM
Friday, January 18, 2002

Holy crap...I'm surprised what I had in me, especially after drinking all night and going to bed at 9:30am and waking up at 1pm to go work out. Crazy sh*t! There were some hot ass girls there too.. Total high schools that were there, were 8. People from 8 different high schools were there :)

Hotties: 4-5+
Girls: ~12-15
Guys:~8-10

Damn what a great party :) Started out with 6 people and went up to whatever it was....25-30 or something.

Quote of the night from some hot chick: "Do you pump iron?" :D Muahahaha...at least this is paying off ;) So I f*cked her...haha, not really...her friend was being protective :)

Training - KG Gym

Legs:
Squats - 133 x 6, 221 x 6, 309 x 3, 309 x 10 (Didn't want to try 355, cause I felt like sh*t and cause I didn't want to crush myself since I was in hangover city)
Leg Extensions - 200 x 6, 6, 6
Leg Curls - 150 x 6, 6, 6

Shoulders:
Seated DB Shoulder Press - 59.4 x 6, 70.4 x 6, 74.8 x 6
Seated Lateral Raises - 30.8 x 6, 6, 6 (This give me stricter form and not as much room for cheating...I like)

All in all it wasn't a bad workout, especially considering I was running on alcohol and 3 1/2 hours of sleep :) Wish squat was 355..but I didn't want to risk it.

The_Chicken_Daddy
02-23-2002, 06:59 AM
Underage drinking tuttut

heathj
02-23-2002, 12:13 PM
Who said I drank? :rolleyes:

The_Chicken_Daddy
02-23-2002, 12:31 PM
Originally posted by heathj

after drinking all night ...since I was in hangover city...considering I was running on alcohol ...

I see your point.

heathj
02-23-2002, 12:40 PM
see..I told you :D

Plus, the legal drinking age over here is 12.

The_Chicken_Daddy
02-23-2002, 12:42 PM
Originally posted by The_Chicken_Daddy
Underage drinking tuttut

heathj
02-25-2002, 08:34 AM
Monday, February 18, 2002


Training - Back to regular gym

Chest
Flat BB Bench: 135 x 10, 185 x 3, 225 x 3, 230 x 1 + 1 ass.
Cable Crossovers: 70 x 8, 80 x 6, 90 x 10

Triceps
Skull Crushers(behind neck): 85 x 6, 95 x 4, 95 x 1
Weighted Dips: +45 x 6, +70 x 6, +100 x 2


Triceps seem to be getting stronger...which is helping my bench slowly go up! :D PR'd on everything...excellent...

The_Chicken_Daddy
02-25-2002, 09:08 AM
Excellenté.

why such low reps?

heathj
02-25-2002, 09:15 AM
Well I decided to go low reps on bench...cause that blasts me and in the past that has helped me progress most. Plus I got the high reps on Cable Crossovers...so that covers up for chest on that. And on skulls...well, lower reps this week...couldn't get any more on the third set and then also on dips I'm doing two sets of 6 which is also killer...going for same weight on triceps next week, just higher reps..

kimpy225
02-25-2002, 05:20 PM
hehe i went through your journal here ;)
:hump:
i can bench 80! YESS haha

heathj
02-27-2002, 08:36 AM
Wednesday, February 27, 2002

Training

Back:
Deadlift - 245 x 6, 315 x 3, 355 x 3, 410 x 6 (could've gotten maybe 7..but I kept passing gas and that screwed me up :D Damn focking a....
Pullups - +25 x 11, +45 x 3 (fried at this point)
Bent Over DB Rows - 80 x 6, 6, 6

Biceps:
DB Standing Curls - 35 x 6
-ss-
DB Hammer Curls - 35 x 6
DB Standing Curls - 45 x 6
-Non ss-
DB Hammer Curls - 45 x 6

The_Chicken_Daddy
02-27-2002, 08:48 AM
lmfao.

heathj
02-27-2002, 09:08 AM
:moon:

heathj
02-28-2002, 08:26 AM
Ran for 10 minutes. Played basketball for 20-25 minutes.

heathj
03-01-2002, 08:38 AM
Friday, March 01, 2002


Training -

Legs:
Squats - 135 x 6, 225 x 6, 315 x 3, 355 x 6
Leg Extensions - 180 x 6, 200 x 6, 200 x 6
Reverse Leg Extensions - 200 x 15, 15

Shoulders:
Seated DB Shoulder Press - 60 x 6, 70 x 6, 80 x 4
Seated Lateral Raises - 20 x 6, 25 x 6, 35 x 6

Good workout. Got lots of sleep last night. Something around 6 1/2, 7 hours.

heathj
03-02-2002, 05:16 PM
:alcoholic last night...diet = ****..hopefully I'm doing it again tonight...

Sleep - 2 1/2 hours

The_Chicken_Daddy
03-02-2002, 05:37 PM
Enjoy yourself bud.

Pup
03-02-2002, 06:24 PM
Heath=alcoholic :dj:

heathj
03-03-2002, 10:49 PM
Went :alcoholic again...got another whopping 2 1/2 hours of sleep.

IceRgrrl
03-04-2002, 05:36 AM
heath = degenerate ;)

heathj
03-04-2002, 08:37 AM
Heath is no degenerate ;) Icer = degenerate

Monday, March 4, 2002


Training

Chest
Flat BB Bench: 135 x 10, 185 x 3, 230 x 3, 235 x 2 + 1 ass.
Cable Crossovers: 70 x 10, 80 x 8, 100 x 6

Triceps
Skull Crushers(behind neck): 65 x 6, 95 x 6
Weighted Dips: +45 x 6, +70 x 6, +100 x 3

Guess that weekend paid off, huh?

Triceps seem to be getting stronger...which is helping my bench slowly go up! :D PR'd on everything...excellent...

IceRgrrl
03-04-2002, 09:12 AM
Originally posted by heathj
Icer = degenerate




Yes...I do have my moments, I confess :D

heathj
03-04-2002, 09:16 AM
Oh, I know, I know... :hump:

;)

IceRgrrl
03-04-2002, 09:18 AM
Ha! You WISH you knew...:p

Now get back to school or whatever it is you're supposed to be doing ;)

heathj
03-04-2002, 09:19 AM
I still got ten minutes to dream about the other night...you degenerate you...

heathj
03-05-2002, 02:30 PM
Ran for 10 minutes, played bball for 20.

heathj
03-06-2002, 08:55 AM
Wednesday, March 6, 2002

Training

Back:
Deadlift - 245 x 6, 315 x 3, 365 x 3, 415 x 7!!! (almost passed out)
Pullups - +25 x 6, +45 x 3, +100 x .5 :D Too damn tired..
Bent Over DB Rows - 80 x 6, 6, 6

Biceps:
DB Standing Curls - 35 x 6, 40 x 6
-ss-
DB Hammer Curls - 35 x 6, 40 x 6
DB Standing Curls - 50 x 3
-Non ss-
DB Hammer Curls - 50 x 3


From now on new PR's will be royalblue(like it's been), if I stay the same weight it'll be normal, black, and if I decrease in weight, the color will be red..Got it?! Good. Not that I'm saying I'll go down in weight..but... :D

Alex.V
03-06-2002, 09:39 AM
Nice dead, fewl! :D

heathj
03-07-2002, 08:40 AM
Ran for 10, bball for 20.

heathj
03-08-2002, 04:03 PM
It snowed last night so school was postponed for 2 hours...meaning I didn't get to work out at school...So I had to skip my workout for today...

heathj
03-09-2002, 04:11 PM
Last night = blur, except I broke my friend's blinds...

IceRgrrl
03-09-2002, 04:21 PM
Degenerating yourself again, huh? ;)

You'd think that all these good workouts would inspire you to take up nice clean living...

heathj
03-09-2002, 04:25 PM
Maybe my degneration is helping my workouts...we'll found out Monday :D

heathj
03-10-2002, 10:22 PM
Thew up all night...ugghhh..

Blood&Iron
03-11-2002, 06:25 AM
Originally posted by heathj
Maybe my degneration is helping my workouts...we'll found out Monday :D
One can only hope(It certainly isn't helping your verb tenses.)

heathj
03-11-2002, 08:33 AM
..Monday, March 4, 2002

Haha..."we'll find out monday" ;)

Anyway..****...felt like puking..haven't thrown up in sooo long...anyway...a pulley at school is also broken so I couldn't do cable crossovers and they're also making us do maxes, which I don't want to do..so that wasted time..anywaaaaay


Training

Chest
Flat BB Bench: 135 x 10, 185 x 3, 235 x 2 + 1 ass., 240 x 1 :mad:
Cable Crossovers: Couldn't do..pulley was broken :mad:

Triceps
Skull Crushers(behind neck): 85 x 6, 105 x 3
Weighted Dips: Didn't do...

Wow..what a great workout! :rolleyes:

I was wrong..but it would've been fine if I didn't puke...uggh...


tuttut tuttut

heathj
03-12-2002, 08:27 AM
Ran for 10 minutes, walked for 20-25...ST, gotta help me come up with a diet pretty soon. Stage 3 starts April 1st.. :)

heathj
03-13-2002, 08:52 AM
Wednesday, March 13, 2002

Training

Back:
Deadlift - 245 x 6, 315 x 3, 360 x 3, 420 x 7!!! ( hot damn that was easy :rolleyes: )
Bent Over DB Rows - 80 x 6, 6, 6 (working on form)
Pullups - +25 x 10, +45 x 4, +55 x 2 Too damn tired..


Biceps: (New form....between each set I rest for 15 seconds and perform 3 reps, with a 2 second pause at the bottom. I alternate between regular curls and hammer curls)
DB Standing Curls - 40 x 3, 45 x 3, 50 x 3
DB Hammer Curls - 40 x 3, 45 x 3, 50 x 3

Good workout...diet just needs to get back on track. Cutting starts soon!

heathj
03-14-2002, 08:32 AM
Ran for 10, bball for 20.

heathj
03-15-2002, 08:35 AM
Friday, March 15, 2002


Training -

Legs:
Squats - 135 x 6, 225 x 3, 315 x 3, 360 x 5
Leg Extensions - 200 x 6, 6, 6
Reverse Leg Extensions - 200 x 15, 15

Shoulders:
Seated DB Shoulder Press - 60 x 6, 70 x 6, 80 x 3
Seated Lateral Raises - 25 x 6, 30 x 6, 35 x 6

I did take off last Friday, so that might've affected my workout...good or bad.

heathj
03-18-2002, 08:43 AM
Monday, March 4, 2002


Training

Chest
Flat BB Bench: 135 x 10, 185 x 3, 235 x 2 + 1 ass., 235 x 1 + 1 ass. :mad:
Cable Crossovers: 70 x 10, 90 x 6, 110 x 2 :cool:

Triceps
Skull Crushers(behind neck): 85 x 6, 95 x 6, 105 x 6
Weighted Dips: +35 x 10, +60 x 10, +80 x 5


Good workout..decided to lower dip weight and increase reps...bench is starting to stagger again. Hopefully with my increased tricep strength it will slowly go up. Only got a little under 3 months left to reach my goal of 245 x 6.

heathj
03-19-2002, 08:31 AM
Does anyone read my journal anmore? Ehh..*shrug*

Ran for 10 minutes, played bball for 10, played catch with the football for 15 or so..

The_Chicken_Daddy
03-19-2002, 09:30 AM
Me :)

Franco
03-19-2002, 10:50 AM
And me

Alex.V
03-19-2002, 10:51 AM
And me.

heathj
03-19-2002, 03:43 PM
I feel so loved.