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Allenronm
12-25-2003, 10:32 PM
Well, I thought I'd give this whole journal concept a shot.

A little background.... Iím about 6'1 160 pounds, with a low body fat (10ish percent).

It's time to pack on the size though.

I will post my workouts starting either tomorrow or the next time I hit the gym.

Looking forward to your comments and criticisms.

ENJOY!

SquareHead
12-25-2003, 10:36 PM
Woo hoo journals are a ton of fun and a great way to track your progress!!

Good luck with your goals and allow me sir...

:spam:

Allenronm
12-26-2003, 05:58 PM
Unfortunately I was dragged shopping today and didn't get to gotto the gym.

Tomorrow, legs and biceps.

Saint Patrick
12-26-2003, 06:17 PM
Good luck w/ the journal and stuff.

SquareHead
12-27-2003, 11:35 AM
Missed the Gym for shopping ehh. Journal is working out well so far. lol :D

Darracq
12-27-2003, 11:41 AM
Get your priorites straight, gym before family or anything else.. Just kidding.

Allenronm
12-27-2003, 02:14 PM
Ya, the gf has me on a tight leash.

Anyway, I'm going to the gym shortly and will post my workout.

Thanks for all your comments.

Saint Patrick
12-27-2003, 03:43 PM
Ya, the gf has me on a tight leash.

her----> :whip: <----you

Allenronm
12-27-2003, 05:32 PM
Ya, but you forgot the handcuffs...

Alright so I didn't end up doing legs, only biceps.

Bicep workout was good though.

one arm dumbell curl:
6x25 lbs (each hand)
6x35 lbs (each hand)
4x40 lbs (each hand)

barbell preacher curl:
6x55 (including ez curl bar)
6x75
4x80

reverse barbell curl:
6x45
6x50
5x55

cable bicep peak excercise (for lack of a better term):
6x50
6x60
1x70 then right into 6x40

That was that.

Coke
12-27-2003, 06:14 PM
lol, bicep peak exercises are concentration curls bro...nice session

Allenronm
12-27-2003, 07:04 PM
Heh, I knew it had to have a name.

Thanks!

Allenronm
12-28-2003, 11:24 AM
Today I'm going to try and get those pesky legs done.

Stay tuned.

Allenronm
12-28-2003, 07:02 PM
Alright, here goes:

LEGS (including calves)


smith squat
6x95 (including the bar)
6x105
6x125

leg extensions
6x 100
6x120
6x130

standing calf raise
10x100
10x150 or 160
10x220

lying leg curl
6x70
6x90
4 or 3x100

That was all...

rookiebldr
12-28-2003, 08:49 PM
Glad to see the legs getting worked. ;)

Good luck on the journal and the workouts. You're planning adding some size on, so I'm assuming that you're bulking. Good luck with that too. :)

Allenronm
12-28-2003, 10:24 PM
Yup, eating like a cow (but not eating one, damn mad cow disease).

Thanks for checking out my journal!

Allenronm
12-29-2003, 01:32 PM
Shoulders today:

lever shoulder press
6x80
6x120 or 130
6x160

dumbell front raise
6x10 then right into 6x25
6x25
3x30

seated dumbell lateral raise
6x15 then supersetted 6x25 as high as i could bringem and quickly
6x20 then supersetted 6x25 as high as i could bringem and quickly
3x20 then supersetted 6x25 as high as i could bringem and quickly
6x10

Lever Seated Rear Lateral Raise
6x30
6x60
6x60
6x15

Criticism, comments, suggestions, and any other ridiculous things are more then welcome.

Allenronm
12-30-2003, 04:04 PM
Did triceps today, will post my workout details later.

Allenronm
12-30-2003, 06:43 PM
k, triceps:


cable trciep pushdown with vshape bar
10x50 supersetted into reverse grip 6x50
6x70 supersetted into reverse grip 6x70
6x90 supersetted into reverse grip 4x80
3x100

unassisted tricep dip
6xbody weight
6xbody weight
6xbody weight


then did lever tricep beccase i didnt feel like doing skullcrushers
6x100
6x110


Brief workout, but intense, did this all with about 30-60 sec rests between.

Felt sore afterwards, left satisfied.

To tell you the truth I've been thinking of cutting tricep excercises out completely.

I hit them hard on chest day and other days, and they seem to be responding well so....

Allenronm
12-31-2003, 10:00 AM
Dunno if I'm going to make it to the gym today.

It's going to be packed and I have a lot of stuff to do before my new years bash...

Allenronm
12-31-2003, 03:03 PM
Ended up making it to the gym.

Did chest, will post my workouts shortly.

Allenronm
12-31-2003, 04:10 PM
Flat barbell bench press
6x135
6x140
6x155

incline barbell press
6x115
4x135
3 or4x135

decline barbell bench press
6x95
6x135
6x145

lever seated fly
6x120
6x150
5x150
5x150



Happy new year y'all!

Allenronm
01-01-2004, 11:36 AM
Today is recovery day.

NO GYM!

Allenronm
01-02-2004, 10:27 AM
Back today

that's right back

Yes, I said it...

Allenronm
01-02-2004, 01:14 PM
BACKKKKKKKKKKKKKKKK!!!

Cable Front Pulldown
8x90
6x110
6x125

dumbell shurgs
8 or 10 x40 (each hand)
5x55 (each hand)
3x65 (each hand)

Lever Seated Row
6x110
5x140
3x160 then supersetted 6 x 40



Cable Upright Row
6x90
6x120
4x130

quick workout

Allenronm
01-02-2004, 06:03 PM
ATE LIKE A HORSE TODAY!

mmmmm

Allenronm
01-03-2004, 04:19 PM
Day off today.

COMMENTS ARE ENCOURAGED.

Allenronm
01-04-2004, 01:55 PM
Unfortunately I'm not feeling great today.

Taking the day off.

Allenronm
01-05-2004, 11:13 AM
Biceps !

one arm dumbell curl:
6x25 lbs (each hand)
6x40 lbs (each hand)
4x40 lbs (each hand)

barbell curl:
6x60
6x65
5x70

cable bicep peak excercise, elbows parallel to head (for lack of a better term):
6x50
2x70 then 6x30
5 or 6x60



reverse barbell curl:
6x45
6x50
5x55

C'est tout.

Allenronm
01-05-2004, 11:13 AM
and for all those that care, I'm feeling better.

Allenronm
01-06-2004, 10:41 AM
I can't shake this pesky cold.

Allenronm
01-06-2004, 02:59 PM
Did legs and triceps today, good workout.

Going out now though so I'll post my workout later.

ta ta

Allenronm
01-06-2004, 09:22 PM
LEGS (including calves)


smith squat
6x95 (including the bar)
6x115
6x135
3x 140 didnt go as low as i could have, but wanted to see...

leg extensions
8x 60
6x100
6x110 6x 40

standing calf raise
10x140
10x200
8 or10x240

lying leg curl
6x70
6x90
3x110 6x40


did triceps too, write that out later.

Brand
01-06-2004, 10:13 PM
Hey man, how's the bulk going? Putting on any weight?

Allenronm
01-07-2004, 09:02 AM
I'm waiting a few more days before I hop on the scale, but I think def at least 3 or so pounds

Thanks for asking.

Allenronm
01-07-2004, 05:03 PM
back today

Cable Front Pulldown
8x90
6x110
6x132.5!

dumbell shrugs
8 x40 (each hand)
3x60 (each hand)
2x65 (each hand) then 10 x25

Lever Seated Row
6x120
6x140
3x160 then supersetted 6 x 40

Cable Upright Row
6x90
6x120
3x132.5

Allenronm
01-08-2004, 01:39 PM
Chest...

Flat barbell bench press
6x135
6x145
6, some assitedx160

incline barbell press
6x115
6x130
6, some assitedx140

decline barbell bench press
5x135
5x145
3x150

lever seated fly
6x120
6x150
3x165
4x150

Allenronm
01-09-2004, 03:22 PM
lever shoulder press
6x100
6x140
3x180

dumbell front raise
6x25
6x25
4or 5x30

seated dumbell lateral raise
6x15 then supersetted 6x25 as high as i could bringem and quickly
6x20 then supersetted 6x25 as high as i could bringem and quickly
3x20 then supersetted 6x25 as high as i could bringem and quickly
6x10

Lever Seated Rear Lateral Raise
6x30
6x75
4x70
6x30

Allenronm
01-10-2004, 03:46 PM
NO GYM TODAY

it's so cold here, it's ridiculous.

Allenronm
01-11-2004, 05:00 PM
OK, I have to get this off my chest.

If no one else is reading this, then so be it. I've always been a happy go lucky guy but these passed few weeks have been hard, very hard. Girlfriend of close to 2 years and I are done. It was kind of mutual, but more so initiated by her. In any event, 2 years might not seem like a long time for many people out there, but it was but I can't even really remember life before her. We more or less broke up because we were forced to have a long distance relationship (she goes to school elsewhere), and after about a year we realized that with no end in sight, it was too hard. I still love her to death, however, I feel like while she loves me, she is quickly moving on. Part of me wants to be happy for her, part of me can't stand the thought of her even looking at someone else. I could go on and on, but I won't. I'm just in a really bad place now, and I don't see an end in sight. This is all new to me too because like I mentioned I'm very happy go lucky usually.

Well, I guess that's all I got.

Allenronm
01-12-2004, 10:13 AM
Biceps yesterday

one arm dumbell curl:
12x20 lbs (each hand)
6x40 lbs (each hand)
5or 6x40 lbs (each hand)

barbell curl:
6x60
6x70
4or5x75

cable bicep peak excercise, elbows parallel to head (for lack of a better term):
6x50
3x70
2x70



reverse barbell curl:
6x45

PedestrianX
01-12-2004, 11:34 PM
Just read your journal, good progress. Sorry to hear abotu you and lady same thing just happened to me, I can relate. Hop on that scale! Check out my journal while your at it.

Allenronm
01-13-2004, 09:49 AM
Thanks a lot for checking out my journal!

I'll be sure to give yours a look.

Gonna try and make it in today to do back.

Allenronm
01-14-2004, 09:46 PM
LEGS (including calves)


smith squat
6x95 (including the bar)
6x125
4x145


leg extensions
8x 60
6x100
6x110 6x 40

standing calf raise
10x150
6x210
6x250

lying leg curl
6x70
4x100

Saint Patrick
01-14-2004, 10:35 PM
Hey man, you really ought to try adding deadlifts on back day. At least give them a try.

Allenronm
01-14-2004, 11:05 PM
I've considered it, we'll see.

Allenronm
01-16-2004, 03:10 PM
did shoulders and triceps yesterday.

No gym today unfortunately.

PedestrianX
01-16-2004, 05:19 PM
Yea, I second the motion of Deads on back day :]

Allenronm
01-18-2004, 07:31 PM
K, haven't posted in a bit.


I find deads a little awkward, but I'll give them a try!

Thanks guys.

Allenronm
01-20-2004, 02:33 PM
Chest...wasn't the greatest workout, wasn't feeling it.

Flat barbell bench press
6x135
3x155
3x165

incline barbell press
4x125
3x135
3x145
dissapointing, and I didn't have a spotter

decline barbell bench press
6x95
5x135
5x135

lever seated fly
6x135
5x150
3or4x150

Allenronm
01-21-2004, 09:08 PM
I went to the gym in the evening, something I NEVER do.

Totally different scene, it was a bit weird.

BICEPS:

one arm dumbell curl:
8x30 lbs (each hand)
6x40 lbs (each hand)
5or 6x40 lbs (each hand)
next week im moving up to 45!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

barbell curl:
6x65
5 (i think)x75
4x75

cable bicep peak excercise, elbows parallel to head (for lack of a better term):
5or6x60
2x70
5x60


reverse barbell curl:
4x45
5x50

quick workout, but I'm happy with what I can do, so...

Allenronm
01-22-2004, 03:14 PM
So I didnt end up adding dealifts, but I will eventually.

back:

Cable Front Pulldown
6x105
6x125
3x135

dumbell shrugs
6 x45 (each hand)
3x60 (each hand)
2x65 (each hand) then 10 x25

Lever Seated Row
6x120
4x150
3x150 then supersetted 4 x 80
lil dissapointed

Cable Upright Row
6x110
6x130
4x130

Did legs too

LEGS (including calves)


smith squat
6x115 (including the bar)
6x125
4x145


leg extensions
6x 100
6x120
3x140 6x 80

standing calf raise
10x230
6x280
6x290 I believe

Allenronm
01-24-2004, 12:46 PM
blah

Allenronm
01-25-2004, 07:18 PM
lever shoulder press
8x80
6x120
6x160
3x190

dumbell front raise
6x20
5ishx30
4or 5x30 4x 20

seated dumbell lateral raise
6x15 then supersetted 6x25 as high as i could bringem and quickly
6x15 then supersetted 6x30 as high as i could bringem and quickly
6x15 then supersetted 6x30 as high as i could bringem and quickly
3x20

Lever Seated Rear Lateral Raise
6x45
6x75
4or5x75 5x60

also did some abs, ie crunches

Allenronm
01-27-2004, 03:19 PM
BICEPS:

one arm dumbell curl:
6x30 lbs (each hand)
6x40 lbs (each hand)
4x45 lbs (each hand) 1 or 2 assisted, but not significantly


barbell curl:
6x70
6x75
4x75

cable bicep peak excercise, elbows parallel to head (for lack of a better term):
6x60
2x70 4x50
6x30


reverse barbell curl:
4x45
5x50
5x50

Allenronm
01-27-2004, 03:22 PM
comments are welcome, by the by

Allenronm
01-28-2004, 10:40 PM
Did back today, I'll get the the specifics tomorrow.

Going to bed.

Allenronm
01-29-2004, 09:07 PM
back:

Cable Front Pulldown
6x105
6x130
3x132.5

dumbell shrugs
6 x45 (each hand)
3x60 (each hand)
3or4x65 (each hand) then 10 x25

Lever Seated Row
6x120
4x150
1or2x170 then supersetted 4 x 100


Cable Upright Row
6x110
6x130
4x140!!

Allenronm
01-29-2004, 09:08 PM
Did chest today.

Felt a great pump

had a good workout, starting to really eat like a truck.

Allenronm
02-02-2004, 10:21 AM
Ahhhhhhhhhhhhh, not slacking, just haven't written down my workout.

My weight is up, I feel good.

That is all!

Allenronm
02-03-2004, 03:33 PM
Biceps today

BICEPS:

one arm dumbell curl:
6x35 lbs (each hand)
6x40 lbs (each hand)
3x45 lbs (each hand)


barbell curl:
4or5x70
4o5x70
4x75

cable bicep peak excercise, elbows parallel to head (for lack of a better term):
6x50
3x70
3x70 3x50 3x30


reverse barbell curl:
4x50
6x45 3x50

Saint Patrick
02-03-2004, 03:47 PM
you sure like those biceps......

Allenronm
02-03-2004, 03:52 PM
lol.

I do.

But the other bodyparts are getting equal work. Except the trcieps.

Allenronm
02-04-2004, 09:52 PM
triceps today!!!!!!~~

Allenronm
02-10-2004, 03:51 PM
The only thing I've been slacking with is updating the journal.

My workouts are going well!!!

Allenronm
02-11-2004, 04:26 PM
Funny enough today I did biceps (yes that's right saint patrick).

I'm going to start posting my routines again tomorrow.

I'm now weighing about 6-7 pounds more than when I started the journal.

Allenronm
02-11-2004, 04:28 PM
On a side note, am I the only one who thinks doing direct tricep work is overrated?

Allenronm
03-07-2004, 09:15 PM
apparently i am

Allenronm
03-09-2004, 10:07 AM
Hitting the gym soon.
Haven't updated in a while, but that's ok because I'm still going to the gym and still progressing.

That is all.

debussy
03-14-2004, 07:08 PM
hey man, hop on the scale and give us an update on how your weight is doing. hopefully youve packed on some muscles since youre lifts have been getting stronger. also, when you try the deadlifts. please make sure you have the form down perfectly, because you could get hurt. i was deadlifting pretty heavy for the past week (305lbs) until i found out my form was bad. maybe im being a puss, but i freaked out and started doing 135 agan just to make sure my form is perfect. anyway, enough ranting... lift hard, eat hard, and get big.

debussy
03-14-2004, 07:09 PM
oh just wanted to add, take some progress pics so you can have some before/after pics at the end of your bulk.

Allenronm
03-16-2004, 01:15 PM
I'll see what I can do.

Thanks for the comments.

Allenronm
03-21-2004, 08:31 PM
I've only managed to make it into the gym a few times a week for the past 2 weeks.

grrrrrrrrrrrr

Allenronm
03-28-2004, 06:05 PM
I weigh 170

Allenronm
03-31-2004, 08:00 PM
ridiculous schedule and gym don't go hand in hand.

Allenronm
04-13-2004, 01:10 PM
k, so as of Wed. or thursday of this week im going to be able to devote 5 days a week to lifting and will restart this journal.

Allenronm
04-15-2004, 12:33 PM
Worked my back today!!

Took it pretty light, but it was still intense.

I'm happy!

MixmasterNash
04-15-2004, 02:22 PM
Let's see the weights!!!

Allenronm
04-16-2004, 05:54 PM
Alright, fine...

BACKKKKKKKKKKKKKKKK!!!

Cable Front Pulldown
8x75
6x105
6x120

Lever Seated Row
6x80
5x100
5x110 then 3 x80

dumbell shurgs
6 x40 (each hand) then straight into 25x6 then 15x6
5x40 (each hand) ''


Cable Upright Row
6x70
6x90
4-6x110

like i said, light but quick and intense.

i'm gonna add in some deadlifts next week.

did legs today, will post soon.

Allenronm
04-17-2004, 03:26 PM
Legs:

LEGS (including calves)


smith squat
6x95 (including the bar)
6x105
6x125

leg extensions
6x70
6x90
6x120

standing calf raise
10x80
10x150 or 160
10x180 then 6x80

lying leg curl
6x50
6x70
6100 or 90, can't recall

Again, it was light, but quick and intense.

Allenronm
04-20-2004, 11:14 AM
shoulders today

Allenronm
04-24-2004, 01:00 PM
I was away in Boston for a few days. Mnaged to get to the hotel gym, which wasn't great, but did the trick.

Worked my chest, mostly dumbells and pushups, because I had to work with what the hotel had.

ryuage
04-24-2004, 01:20 PM
Hey it's better than nothing.

diego
04-25-2004, 10:44 AM
man, what's your current stats, are you gaining weight each week?

Allenronm
04-25-2004, 11:53 AM
I'm now at 172.

Allenronm
04-27-2004, 01:31 PM
Did back yesterday.

Triceps today.

Back:

Cable Front Pulldown
8x90
6x107.5
5x127

Lever Seated Row
6x90
5x120
4x130

dumbell shrugs
6 x40
4x55 (each hand) then 4x20


Cable Upright Row
6x90
6x100
5x120

and another one where i'm seated and i lean back pushing this bar with my lower back

Allenronm
04-27-2004, 03:18 PM
cable tricep pushdown with vshape bar
10x50 supersetted into reverse grip 6x50
6x70 supersetted into reverse grip 6x70
6x90 supersetted into reverse grip 4x80

pushdown using rope
6x40
6x60
5x70

Close Grip Bench Press
8x65
6x65
6x75


unassisted tricep dips
6xbody weight
6xbody weight
6xbody weight

Allenronm
04-28-2004, 02:03 PM
lever shoulder press
8x70
6x120
6x160

dumbell front raise
6x15
4x25 then 4x15 3 x12


seated dumbell lateral raise
6x15 then supersetted 6x30 as high as i could bringem and quickly
6x15 then supersetted 6x35 as high as i could bringem and quickly
4x20 then supersetted 6x35 as high as i could bringem and quickly
3x12

Lever Seated Rear Lateral Raise
6x60
6x75
2x90 3x30

also did some abs

diego
04-30-2004, 03:18 AM
are you running to failure on these sets

Allenronm
04-30-2004, 07:11 PM
For shoulders, or in general?

Anyway, the answer, for the most part, is no.

Allenronm
05-01-2004, 04:01 PM
well, that's not totally true. On my thrid set I often go to failure.

No gym today, I'll be there tomorrow though.

Allenronm
05-02-2004, 05:52 PM
Biceps today...


one arm dumbell curl:
6x30 lbs (each hand)
4or5x40 lbs (each hand)
4x40 lbs (each hand)


barbell curl:
6x65
3or4x75
3x75

cable bicep peak excercise, elbows parallel to head (for lack of a better term):
6x60
3x70
3x70 3x340


reverse barbell curl:
4x45
5x50
3x60

Diet is in order, bout to pound a protein shake.

_________

Allenronm
05-03-2004, 02:15 PM
Chest today...GREAT WORKOUT!

had my friend there to spot me so I was able to push myself.

Allenronm
05-04-2004, 11:00 PM
Great tricep workout as well.

Going to post both chest and tricep tomorrow.

Time for sleep.

Allenronm
05-05-2004, 03:25 PM
No gym today.

Will post workouts later.

Allenronm
05-07-2004, 04:27 PM
did back yesterday.

Allenronm
05-11-2004, 03:02 PM
ummmmmmmm, ya

workouts are going well.

Haven't posted beause I'm lazy.

Did biceps today.

Allenronm
05-18-2004, 06:46 PM
wow. I'm terrible at updating.

I did biceps today.

Training is going good.

Allenronm
05-26-2004, 06:48 PM
gym friday.

I'm getting antsy.

Allenronm
06-01-2004, 09:00 PM
blah

MixmasterNash
06-02-2004, 12:30 AM
slacker

Allenronm
06-13-2004, 02:14 PM
certainly.

Allenronm
06-20-2004, 04:30 PM
So, I've been pretty diligent with my workouts, and not bad with my diet.

One more month of bulking, then cutting time.

Allenronm
06-21-2004, 09:04 PM
good back workout today.

My back is coming along really nicely

Allenronm
06-24-2004, 05:54 PM
I did some long distance walking today.

Wow was I tired by the end.


SHEESH!

Reinier
06-24-2004, 06:26 PM
I walk alot these days too. Not just to be walking though, I actually walk looking to get to places. It's a great way of burning calories though and unlike actual high or moderate intensity cardio, it's pleasant and you don't grow tired of it.

Allenronm
06-25-2004, 04:09 PM
Yup, my sis is in town, so I walked with her.

It was nice.

Allenronm
06-25-2004, 04:09 PM
On another note, I did chest today and I was very pleased.

Allenronm
06-26-2004, 10:41 AM
I'm weighing 173/4

When I get to 180, it's time to cute back down to 170 @ 7-10% bodyfat.

Allenronm
06-26-2004, 06:50 PM
gym tomorrow.

Allenronm
06-30-2004, 08:33 PM
GOING TO BAWSTON FOR A FEW DAYS.

No gym for Allen.

ItalianGalleon
07-01-2004, 10:20 AM
Boston?
?!

Allenronm
07-06-2004, 08:56 AM
Yes, Boston.

Actually, just outside Boston.

Allenronm
07-07-2004, 02:25 PM
Great chest workout today!!

Allenronm
07-08-2004, 03:13 PM
Did just biceps today.

I should really start posting my workouts again.

mickyjune26
07-08-2004, 03:33 PM
Can you post your lift #'s for your next back/bicep day?

Allenronm
07-08-2004, 04:22 PM
of course.

Allenronm
07-08-2004, 04:35 PM
Ok, today's bicep workout:

one arm dumbell curl:
8x30 lbs (each hand)
4x45 lbs (each hand)
3x45 lbs (each hand)
6x20 lbs (each hand)

Barbell Curl:
4x80 then 3x 40
3x80 then 3x 40
2 or 3x80 then 3x 40 then 3x20

Cable Reverse Curl:
6x70
3x90
2x90 then 6x30 right away

cable bicep peak excercise (for lack of a better term):
8x30


Well, that was my bicep workout for the day. It wasn't fantastic. I was hoping the 80 pounds on the barbell curl would be easier.

Playing poker tonight, wish me luck.

Allenronm
07-09-2004, 12:53 PM
SHOULDERS

lever shoulder press
80x80
6x150
3x190 then 6x50

dumbell front raise
8-10x12
8-10x15
6x20
5x25

seated dumbell lateral raise
6x15 then supersetted 6x35 as high as i could bringem and quickly
6x15 then supersetted 4or5x40 as high as i could bringem and quickly
4or5x20 then supersetted 4x40 as high as i could bringem and quickly
6x10

Lever Seated Rear Lateral Raise
6x65
5x90
4x90 then 6x30

Did some ABS too

Allenronm
07-09-2004, 12:54 PM
one a side note, no one wished me luck on the poker.

It's ok though, I won money.

Allenronm
07-10-2004, 12:26 PM
No gym today.

Allenronm
07-11-2004, 01:47 PM
Here's today's BACK workout:

Cable Front Pulldown
8x90
6x130
3or4x137.50 then 10 x60

dumbell shrugs
5x45 (each hand)
5x60 (each hand)
5x65 (each hand)
3x70

Lever Seated Row
6x120
5x150 then 6x80
3x170 then 6 x 60 or 50

Cable Upright Row
6x100
6x120
4x140 then 5x50


Concluded back with this excercise on a lever machine where you're seated and you push the padded bar back. Dunno what it's called.

6x80
6x100
6x120

Did some abs again today.

Playing a back to back baseball games later today/tonight.

Allenronm
07-11-2004, 07:20 PM
Now that was exhausting!

Allenronm
07-12-2004, 04:50 PM
Unfortunately no gym today, as I was too sore from yesterday.

ItalianGalleon
07-12-2004, 08:11 PM
Nice curling and side lateral raises. Those things really are hard. Oh yeah, going to the gyms for losers.

Allenronm
07-12-2004, 08:13 PM
Thanks man.

Allenronm
07-13-2004, 03:01 PM
TRICEPS:

standing cable tricep pushdown with vshape bar
10x50 supersetted into reverse grip 6x50
8x90 supersetted into reverse grip 6x80
6x110 supersetted into reverse grip 5or6x80

unassisted tricep dip
6xbody weight
6xbody weight
6xbody weight

standing cable tricep pushdown with rope
6x40
6x60
4x80 then 5x20

Short, sweet, and intense.

Allenronm
07-14-2004, 06:33 AM
HEYYYYYYYYYYYYYYYY

It's my birthday!!!!!!!!!!!!!!!!!~~~~~~~~~~~~~~~~~~~

Still going to go to the gym, then to the golf club.

Allenronm
07-14-2004, 03:12 PM
Well, fun day so far. Didn't end up shooting a round of golf, ate some lunch, hit some balls at the driving range and then went swimming instead. All in all it was very fun. Also got the Nomad jukebox zen extra today, can hold about 8 thousand songs, so I'm happy about that.

I did go to the gym this morning, did chest.

Here it is:

Flat barbell bench press
6x140
6x165
3x195

incline barbell press
6x135
6x145
4x155

decline barbell bench press
6x135
5x155
2or3x175

lever seated fly
6x165
3x190
2x190 then 4x50

dxiw
07-14-2004, 07:50 PM
I just bought a Nomad too. Did you get the 30GB one? Thats what I got. I love it, so neat to be able to listen to anything I want and make my own playlists while at the gym. Enjoy it!

OH and nice workouts :)

Allenronm
07-14-2004, 10:50 PM
Ya, that's the one I got.

Can't wait to try it.

Allenronm
07-15-2004, 02:42 PM
Bi's:

one arm dumbell curl:
8x30 lbs (each hand)
4x45 lbs (each hand)
3x45 lbs (each hand) 6x20 lbs (each hand)

Barbell Curl:
4x80
4x80
3x80

Cable Reverse Curl:
6x80
3x90
4x90 then 4x20 right away

cable bicep peak excercise (for lack of a better term):
6x40
5x60
6x40

This was a better workour then last week's, even if the numbers don't show it so much. I felt stronger, and the 80's were lighter.

Coke
07-15-2004, 02:54 PM
...lol, damn bro - I believe the bicep peak exercise you are speaking of are called concentration curls. Good session.

Allenronm
07-15-2004, 03:37 PM
Call it what you want!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Thanks cocoa

Allenronm
07-17-2004, 03:28 PM
No gym yesterday.

Went to a nice steak restaurant to celebrate my bday, then went to the Just for Laughs festival's Nasty show.

Gym tomorrow.

Also, I exchanged the Nomad for an Ipod.

Allenronm
07-18-2004, 03:38 PM
LEGS (including calves)

smith squat
6x95 (including the bar)
6x135
3x175 then 3 or 4 x 105

leg extensions
12x 50
6x110
3x150 then 4 x 30

standing calf raise
12x100
8x200
6x300 then 6x50

lying leg curl
6x70
6x100
4x100 then 4x40

That completes the short workout.

Allenronm
07-18-2004, 08:05 PM
Much happier with the Ipod. I'm up to about 560 songs.

Allenronm
07-19-2004, 11:40 AM
SHOUL DERS

lever shoulder press
8x90
6x170
3x200 then 6x50

dumbell front raise
12x15
6x20
6x25 then 5x12 then 5x10
5x25

seated dumbell lateral raise
6x20 then supersetted 6x40 as high as i could bringem and quickly
4or5x20 then supersetted 4or5x40 as high as i could bringem and quickly
4or5x20 then supersetted 4x40 as high as i could bringem and quickly


Lever Seated Rear Lateral Raise
6x65
6x90
6x90 then 6x30

Allenronm
07-19-2004, 03:15 PM
Reading a great book, rich dad poor dad.

Allenronm
07-20-2004, 04:42 PM
BACK

Cable Front Pulldown
6x105
6x130
2/3x140

dumbell shrugs
5x60 (each hand)
5x66 (each hand)
4x70 (each hand)
5x20

Lever Seated Row
6x120
5x140
3x160 then 6 x 20

Cable Upright Row
forgot them!!!! I was in a rush and they slipped my mind.

Concluded back with this excercise on a lever machine where you're seated and you push the padded bar back. Dunno what it's called.

6x90
6x110
5x130or140 can't recall

Allenronm
07-21-2004, 01:35 PM
Bi's:

one arm dumbell curl:
8x30 lbs (each hand)
4x45 lbs (each hand)
3x45 lbs (each hand) 6x20 lbs (each hand) then 10ishx10

Cable Curl (instead of the normal barbell curl):
6x60
6x90
6x100
6x110

Cable Reverse Curl:
6x70
5x90
4x90 then 4x20 right away

cable bicep peak excercise (for lack of a better term):
6x40
6x60
1x80 then 5x20

Allenronm
07-21-2004, 03:23 PM
I'm debating cutting.

Allenronm
07-21-2004, 08:49 PM
Well, here's a pic of my bicep when I weighed about 165.

Allenronm
07-22-2004, 02:51 PM
Allen, you look excellent!

Allenronm
07-22-2004, 05:14 PM
TRICEPS:

standing cable tricep pushdown with vshape bar
10x50 supersetted into reverse grip 6x50
8x90 supersetted into reverse grip 6x80
6x110 supersetted into reverse grip 5or6x90
3x120

unassisted tricep dip
6xbody weight
6xbody weight
6xbody weight

standing cable tricep pushdown with rope
6x40
6x60
2or3x80 then 6x20

Allenronm
07-23-2004, 01:44 PM
No gym today.

SalahG
07-23-2004, 07:10 PM
Nice journal, it's good that you're lean, because you'll immeadiately see results.

Allenronm
07-24-2004, 10:19 AM
no gym today either.

Allenronm
07-25-2004, 04:10 PM
LEGS (including calves)

smith squat
6x105 (including the bar)
6x135
4x175

leg extensions
12x 60
6x112
4x150 then 8x20

standing calf raise
12x110
8x210
6x310 then 6x70or80

lying leg curl
6x60
6x80
4x100 then 4x40

i think I'm going to cut starting mid august.

Allenronm
07-25-2004, 07:15 PM
feel free to comment on the routine, bicep pic, or all of the above.

I love poker.

Allenronm
07-26-2004, 03:59 PM
SHOULDERS

lever shoulder press
8x80
6x160
4x190 then 4x50
Next week I want to bang out 4x200!!!!!

dumbell front raise
6x20
6x25
6x25


seated dumbell lateral raise
6x20 then supersetted 6x40 as high as i could bringem and quickly
5x20 then supersetted 5x40 as high as i could bringem and quickly
5x20 then supersetted 4x40 as high as i could bringem and quickly


Lever Seated Rear Lateral Raise
6x75
6x90
3or4x105 then 6x30

Allenronm
07-27-2004, 04:16 PM
No gym.

MixmasterNash
07-27-2004, 08:34 PM
No gym.

Superior liberal ideology must win via more impressive physiques. Now get to work! Go deadlift furniture or something. :D

Allenronm
07-28-2004, 01:15 PM
Finally, CHEST

Here it is:

Flat barbell bench press
6x135
6x165
4x195! (going to try 200 next week)

incline barbell press
6x135
6x155
3or4x160

decline barbell bench press
6x135
3x160
2x180

lever seated fly
6x150
3x180
3x195

Allenronm
07-28-2004, 03:54 PM
So, I think I finalized my cutting date.

August 14th. Hopefully I'll be closer to 180 by then.

Allenronm
07-29-2004, 04:23 PM
MY BACK~

Cable Front Pulldown
6x105
6x130
3x140 (I'd love to be able to do 6)

Lever Seated Row
6x70
6x90
4x140
2x170
6x20

Cable Upright Row
6x110
6x130
3x150 (that's the last amount of weight on the cable machine, I guess I'll evnetually have to start adding on weight.

Concluded back with this excercise on a lever machine where you're seated and you push the padded bar back. Dunno what it's called.

6x90
6x120
5x140

Going to Boston for a few days and will not be working out until Sunday night or Monday, depending on when I get back.

I'm re-attaching my bicep pic from when I was roughly 165 pounds. Comments are welcome, unless you don't like the picture, then you can go to hell.

Allenronm
07-29-2004, 06:54 PM
K, as of Monday I'm going to start CUTTING. It has been established.

Allenronm
08-02-2004, 02:22 PM
Tomorrow

gym

yes

Allenronm
08-04-2004, 07:11 PM
Well, I decided to take off this entire week.

My training, with cardio, begins this Sunday.

it will be very intense.

Allenronm
08-05-2004, 05:02 PM
I was aching to go to the gym, so I went and just did a brief bi/tri workout.

Nothing to write home about.

Allenronm
08-08-2004, 06:02 PM
SHOULDERS

lever shoulder press
8x90
6x160
4x200


dumbell front raise
6x20
6x25
5x25 then 5x12


seated dumbell lateral raise
6x20 then supersetted 6x40 as high as i could bringem and quickly
5x20 then supersetted 5x40 as high as i could bringem and quickly
5x20 then supersetted 3x40 as high as i could bringem and quickly


Lever Seated Rear Lateral Raise
6x75
6x90
3or4x105

Then did 7 minutes on the stationary bike!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Allenronm
08-08-2004, 09:32 PM
The biking wasn't half bad. We'll see if I'm the least bit sore tomorrow.

Allenronm
08-09-2004, 05:43 PM
BECK

Cable Front Pulldown
6x90
4/5x130
1/2x140 This was a ****ty back workout with respect to strength.

Lever Seated Row
6x100
6x100
3x150

Cable Upright Row
6x110
6x130
3x150 (wasn't bad)

Concluded back with this excercise on a lever machine where you're seated and you push the padded bar back. Dunno what it's called.

6x90
6x120
3or4x140 (wanted to do 150)

Then did 10 minutes on the stationary bike.

Allenronm
08-10-2004, 03:15 PM
CHEST

Flat barbell bench press
6x135
6x155
3x200! (last rep was partially assisted)

incline barbell press
6x135
6x135


decline barbell bench press
6x135
3x155
3x155

lever seated fly
6x150
5x180
3x195

Oh, did 12 minutes on the stationary bike.

Allenronm
08-10-2004, 04:25 PM
I'm debating playing basketball instead of the bike...