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Panacea
12-20-2003, 11:46 AM
On 12-11-2003, I weighedd 246 and could my max bench press was 245...bench has always been my weakest point...Here is my journal.

12-11-2003

Iso Lateral front pulldown machine
12x185 lbs
12x185
6x185

Seated Cable Row
10x160
12x160
8x180

Pulldowns
15x110
10x120
10x120

Back Flyes
15x90
15x90

Panacea
12-20-2003, 11:48 AM
12-12-2003

Preacher Dumb bell Curl
10x45
10x45
10x45

Barbell Curl
8x110
8x110
7x110 (drop set)

Close Grip Dumb Bell Press
8x60
8x60
12x60

Rope Pressdown (strip sets)
12x70
15x70
14x70

Dips
8
1

Panacea
12-20-2003, 11:55 AM
12-15-2003

Flat Bench

20x135 (warm up)
7x205
4x205
7x205

Incline Bench
8x165
5x165
4x165

Decline Hammer Strength
5x265
6x225
5x225

Hammer Strength Wide Chest
5x225
7x225
5x225

Cybex Shoulder Press
11x70
8x70
8x70

Upright Rows
3 sets of 10x95

Super Set of Front Raises and Lateral Raises
2 sets of 10x20

Pushups to failure
2 sets-

Panacea
12-20-2003, 11:58 AM
12-16-2003

Reverse Grip Pulldown
10x80
12x80
12x80

Close Grip Bench press
8x175
7x175
6x175 (drop set)

Preacher Curl with EZ Bar
6x100 3 sets

Standing Dumb Bell Curls
10x40
9x45
8x45

Dips
12
6

Panacea
12-20-2003, 12:01 PM
12-17-2003

Leg Extensions
12x200 3 sets

Leg Press
8x810
6x900
3x1000 POUNDS!!!

Squats (first time back on squats since surgery on knee in August, but felt ready)
10x135
8x225
10x225


Leg Curl
12x230
15x230 two sets

Ran out of time and will have to do calves later...

pruneman
12-20-2003, 12:02 PM
some good looking sessions. Welcome to the board!

Panacea
12-20-2003, 12:05 PM
Thanks...Pruneman...I figured since I would look stupid wearing a T shirt that said "I leg Pressed 1000 pounds" around town, the least that I could do was post it here. :clap: :clap:

That might not be heavy for some of the posters here,,,but it is really heavy for me and more than I have seen done before.

Panacea
12-20-2003, 12:09 PM
12-18-2003

Pulldowns
15x110
12x110 two sets

Seated Cable Rows
12x160 3 sets

Iso Lateral Front Pulldown Machine
8x185
6x205
8x185

Back Fly Machine
15x105
13x105

Standing Calf Raises (make up)
12x435
10x435
8x435

Abs

Panacea
12-20-2003, 12:15 PM
Been on 4AD for a week, starting a M1T cycle today. Started this thread as a BEFORE and AFTER M1T thread...

pruneman
12-20-2003, 12:35 PM
Thanks...Pruneman...I figured since I would look stupid wearing a T shirt that said "I leg Pressed 1000 pounds" around town, the least that I could do was post it here. :clap: :clap:

That might not be heavy for some of the posters here,,,but it is really heavy for me and more than I have seen done before.

Its alot more than I can do...but i'm a skinnyarse
:strong:

Panacea
12-20-2003, 12:40 PM
I took some BEFORE pics the other day, but have no way to post them yet.

Panacea
12-22-2003, 03:39 PM
12-22-2003

Good to be back in the gym after three days off. This is my first day back after starting my M1T cycle three days ago. I have been on 4ad for 10 days.

Started out goofing around and maxing on bench after warming up. Doubt it is the M1T, but my bench went up 30 pounds from last week! who knows...

Flat Bench Press
20x135
1x255
1x265
1x275
5x225
5x225

Decline Bench (still getting used to the incline and decline bench again, been using hammer strength)
15x135
5x205
4x205

Incline Bench
6x165
4x165
4x165

Pec Deck
20x90
20x120

Cybex Shoulder Press Machine
10x70
8x70
10x70

Upright Rows
12x95
12x95
10x95

Front dumb bell raise (super set with Lat raises)
10x25
8x25

Lat Raises
10x25
10x25

Felt great after working out today. It is interesting because I am working out with a partner that is close to the same strength as me, but I made some noticeable increases over him today. Cant wait until tomorrow.

Shane
12-23-2003, 02:19 AM
:spam: You've got some pretty nice strength man.

Panacea
12-25-2003, 04:20 PM
Havent been to the gym for 3 days. Looks like I am going to be lifting on the weekend. Tore my hand up a little bit jumping fences at work (police) on Christmas Eve. Who breaks into a gun store on Christmas Eve??? Anyway, between working late and the holiday, I havent made it to the gym. I hope the gym is open later today.

Merry Christmas everyone.

Panacea
12-31-2003, 04:20 PM
12-26-2003

Back to work!

Pulldowns
20x110 (warmup)
10x130
10x130
8x130

Seated Cable Row
10x170 3 sets

Iso lateral Hi Row (hammer strength)
15x185
12x205
10x225

Back Flyes
10x120 2 sets

Panacea
12-31-2003, 04:32 PM
Leg Day is my favorite...time issues prevented me from doing calves today (there always seems to be an excuse...need to work on that or I will end up looking like the big guys with toothpick legs that everyone mocks....as they should)

Leg Extensions
12x210
12x210
10x210

Leg Curl
15x230
12x230
10x230

Leg Press
12x720
10x900
5x1000!

Squats
10x135
8x225
10x225

Still getting used to squats again after the knee surgery and staying light. Leg press is heavy all the way. Love it. I see the guys watching out of the corner of their eyes and I know they think that I cant do the weight. Sorry, leg press is the only thing I excel on so I get a little excited about it.

Panacea
12-31-2003, 06:32 PM
12-30
Flat bench
20x135 (wu)
6x225 3 sets

Inclince Bench Press
10x175
7x175
7x175

Decline Bench Press
7x185
6x185
3x185

Upright Rows
15x95
12x95
13x95

Cybex Shoulder press
10x70
10x70
9x70


I weighed 257 today. That is a gain of 11 pounds in 19 days.

Panacea
12-31-2003, 06:33 PM
12-31-2003

Pulldowns
20x130
12x130
11x130
6x140

Seated Cable ROws
10x180
7x180
8x180

Iso Lateral High Row
10x225
8x225
8x225

Panacea
12-31-2003, 06:34 PM
I would appreciate any input ya'll have to offer.

Panacea
01-01-2004, 06:20 AM
Been on a cycle of 4AD for about two and a half weeks and on M1T for about a week and a half. I have been really impressed with my progress so far. We will see how much I keep after. I havent done arms within last week or so because I was having a little pain in my left arm on the inside of my elbow, so hopefully that is cleared up and I can do some curls within the next day or two.

Panacea
01-07-2004, 09:34 AM
1-1-04

Arms

EZ Bar Curls
12x95
12x105
6x115

Standing DB Curls
7x45
7x45
7x45

Hammer Curls
8x40
8x40
8x40

Close Grip Bench Press
6x195
7x195
5x195 (1 with help)

Pressdowns
20x70
6x110
6x110

Reverse Curls
20x70
20x70

Dips

8xBW
2xBW

This was my first time to do arms in a bit because my left arm was hurting me some. It stinks that I havent been able to work them hard while I am on this M1T cycle, but those are the breaks.

Panacea
01-07-2004, 09:44 AM
1-3-04

Chest and Shoulders

Flat bench
1x295
6x225
5x225
4x225

Incline Bench
10x165
7x185
4x185

Decline Bench
9x185
8x185
8x185

Dumb bell Shrugs
10x100
10x105
8x105

Cybex Shoulder Press
10x90
10x90
10x90

Front Lat Raises
10x30
10x30

SUPER SET WITH

Lateral Raises
10x30
10x30

Pushups
22
10

Panacea
01-07-2004, 09:45 AM
1-5-2004

Back

Pulldowns
20x100
12x130
12x140
8x150

Iso Lat Row (Hammer Strength)
12x225
10x245
10x245

Seated back Row
10x190
10x200
6x210

Back Flyes
12x115
12x115

Panacea
01-07-2004, 09:52 AM
1-6-04

EZ Bar Curls
8x115
6x115
5x115

Standing DB curls
8x45
8x45
8x45

Hammer Curls
10x40
8x45
6x45

Close Grip Bench Press
6x185
12x155
7x175

Skull Crushers
12x80
11x80
9x80

Pushdowns
20x80
10x100

Panacea
01-07-2004, 09:53 AM
My Strength has gone up on everything...my bench press has gone up 50 pounds in less than 30 days! Finally at a semi respectable bench for a guy my weight.

clvmike19
01-07-2004, 10:04 AM
You are teh huge!

Allyrulez
01-31-2004, 03:04 PM
1000 pounds is nuts, but im even more impressed with the 230lb leg curl.. You must have hamropes... Get it? GET IT? AH HA HA HA HA HA HA HA.

baldguy
01-31-2004, 11:20 PM
Dude, I gotta see the pics. I'm also a big guy (6'3", 258#) and would like to have something to compare to. My Tanita bodyfat scale says 34% BF, but that's gotta be whack. The calipers say 27%, which I think is more in line. Either way, I'm dying to get below 20% and would love to know what it looks like.